Friday, May 31, 2013

gain muscle fast


gain muscle fast
It is possible to gain muscle faster by following a few simple tips.

To grow muscle faster, do not work in force only make useful exercises and use nutrition   
 and supplements properly.

To gain muscle fast, increase muscle size more quickly, some basic tips can be useful to help you.

Do not seek strength

If you are looking to gain muscle fast, do not try to gain strength. Take the force is not a good way to gain muscle. Do not focus on weight lifted, but the muscles.

It should be understood that gain strength is different from gain muscles.

Medium series

This point is the point above. To gain muscle fast, do not make sets too short, so no work "heavy", using weights allowing you to make sets of 10 repetitions minimum and 15 to 20 maximum repetitions.

Supplements to gain muscle

Some basic supplements are very helpful in building muscle in general, such as whey protein or BCAA.
But if you want to have a larger more muscular appearance, fast, two other products can help you:
- Creatine: the first days of taking the Creatine cell volumizing product (often called water retention) which can take 2 to 3 kg and increase the volume of muscles quickly.

No finishes

When looking to gain muscle quickly, we must try to gain muscle mass, the big muscles quickly and efficiently.


To do this, we must not seek to finishes, not seek to isolate the work on a particular portion of the muscle. For example, for chest, working mass of coated developed or dips. Do not worry developed inclined to spread or prints the block opposite.


These isolation exercises can be used to improve the appearance of part of the muscle, but to increase the overall volume of muscle, they are useless.

Do not train every day

Want to progress quickly often leads to wanting to do too much: too many series, too much exercise and too many sessions.

This is a serious error, which can lead you to over training and regression. In bodybuilding "more" is not "better". Too much training can lead to muscle wasting. So pay attention, wanting to gain muscle fast, you may lose more.

Do not train every day, keep at least two days of rest per week.


Saturday, May 4, 2013

Counting macro-nutrients or calories? (part 3)

program for bodybuilding-counting calories


 I would never recommend to following the calories, only macros. Why?

Let's say you aim for a diet 2000 calories with the following macros:
 
- Protein 200g
- Carbohydrates
165g
- Fat 60g

- Protein + carbs: 200 + 165 = 365, 365 x 4 = 1460 calories
- Fat: 60 × 9 = 540 calories
- Total = 1460 + 540 = 2000 calories

So, to follow up, I just take my total calories, then I determine the distribution of macros. Once I did, I just focused to meet the requirements of macro-nutrients.


If you're on a 2000 calorie diet (or other), all you have to worry about is the macro-nutrient composition of your diet.

Part 1 Introduction 

Calories, macro-nutrients and labels (part 2)
 
 

Calories, macro-nutrients and labels (part 2)

Each type of macro-nutrient contains a certain number of calories. We must learn to count and read the labels, which is really not difficult.

Recall basic elements for understanding

What is a calorie?


A calorie is nothing but an energy measure (heat) equal to 4.1868 joules. The official definition: it is the amount of heat required to raise the temperature of 1 gram of water by 1 ° C, under standard conditions.

What are macro-nutrients?


When you work with people, and I like their giving directions in terms of calories, I would stress the importance of your note somewhere ingested macro-nutrients throughout the day.

4 macro-nutrients: proteins, carbohydrates, fats, and alcohol.

Below, the amount of calories for each gram of different macro-nutrients

 
- Protein: 4 calories

- Carbohydrate: 4 calories

- Fat: 9 calories

- Alcohol: 7 calories

How to read a nutrition label?


Below this is a picture of a nutrition label. I leave aside the percentages micro-nutrient because it is beyond the scope of this article.

The first step to accurately track your calorie intake is to read a label.
program for bodybuilding-calories


- The first macro you see is the total amount of fat in a serving (here portion is 226 grams), which includes saturated, polyunsaturated, monounsaturated and trans fats.

- Below you will see the total amount of carbohydrates, which include sugars and dietary fiber.

- And finally at the end, you will see the protein.

 
In this example, we have 13 grams of fat, 31 grams of carbohydrates and 5 grams of protein.

So in this case, the label shows 260 calories. But how do they achieve this?

A simple calculation:

- 13 (grams of fat) x 9 (amount of calories per gram of fat) = 117 calories.

- In addition, carbohydrates and proteins have an equal amount of calories per gram, simply add them together first: 31 + 5 = 36gr. 36gr × 4 = 144 calories

- Total: 144 + 117 = 261 calories.

part 1 Introduction
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Friday, May 3, 2013

Guide to count your calories (part 1) Introduction

Everything you need to know to count your calories easily (amounts of calories, reading labels, weigh raw or cooked, ...) in order to follow your diet plan better. While counting his calories and macro-nutrients is a key to success in bodybuilding.

Counting calories, following consumption watching portion sizes ... This is something we talk a lot in the field of health, fitness and weight training, but it is not easy to understand that some do not understand that.


program for bodybuilding-count your caloriesBefore going any further, I think I'd better explain why I am writing this article.

This is strictly for those who have questions about counting calories, or how to monitor their consumption. There are very strong beliefs about whether or not you should follow your diet.

I realize that the majority of my work is to make this lifestyle (Fitness) easier and more relaxed than average to feel frustrated that there is no alternative, but to eat chicken and brown rice 10 times a day.

 
I also realize that tracking your caloric intake may seem heavy and her can quickly become an obsession (for those who have personalities a bit extreme). I was this extreme person, but I woke up and I've changed, and this is why I write this.
 

 

Tuesday, April 30, 2013

Time for rest and recovery

The recovery phase is very important because it helps in bodybuilding muscle growth. The complete and incomplete recoveries active, passive, are the four types of recovery during exercise.
program for bodybuilding-Time for rest and recovery


A fitness training causes several types of fatigue. Muscle fatigue is the most famous, but it is not always that the body will have a harder time recovering. For the body, which is often the hardest part is to recover from joint fatigue (that is to say, fatigue due to tensions suffered by your joints, tendons, etc..), But also sometimes nervous fatigue, if your workout is based on heavy exercises, or includes many intensification techniques.

Recovery is an essential phase of muscle growth. It is during this phase that adaptation occurs and the muscles grow. The recovery is the central point of progression, as well as training.

Recovery begins when strength training, between sets. There are 5 ways to precede recovery:

- Active recovery: a long and very light for an antagonist muscle during the session series. Here, there is a recovery which in order to allow you to continue your exercise a little more effective on the next series. It is, therefore, an optimized recovery between sets.

 
- Passive recovery: we do nothing at all, it sits waiting for the next series or the next training

- Full recovery: one year again when we have fully caught his breath and heart rate returned to normal;

- Incomplete recovery: if you do not yet 100% recovered from the previous series and that is always a little breathless ... it is a technique to make increased training harder.

- Scrub: often used in collective sports, a little light training session low intensity improves recovery after a tiring match, promoting blood circulation and the elimination of metabolic waste.

Between sessions, the recovery is to allow the muscles to grow, but also the body to recover from general fatigue produced by the sport and to strengthen joints.

This last point is crucial because it is often the joint and tendon recovery is longer. If it is not enough, it can cause injury, such as tendonitis. This type of injury is a limiting factor in bodybuilding because it can stop training for several weeks.

And there is also the principle of a reminder in order to drain the energy reserves between two workouts, making a very light session reminder to drain energy reserves for.

Finally, we discuss the issue of rest time between sets, which is crucial to the type of work you want to do (strength, endurance, ...) and can be used to modulate the intensity of your workout weights.





 

Wednesday, April 24, 2013

carbohydrates

program for bodybuilding_carbohydrates
Sugars, or carbohydrates, are the noble fuel the body and are involved in brain function. This report presents the various forms of available carbohydrate and interest in sports nutrition, especially in bodybuilding.

Carbohydrates are the main source of fuel the body with fat, they who provide the energy necessary for the life of cells, muscle contractions and reflections of our brain. They play an important role in anabolism and recovery, but also to improve the efficiency of protein whey powder type.

But beware, there are several types of carbohydrates, each with their own characteristics. You must learn to use them. Depending on what you want to do (weight gain, dry, lose fat, have energy during training, ...) you will not use the same type of carbohydrate.

Above all, we must first understand some specific carbohydrates concepts, it is important not to mix:

- Slow or fast sugar: set the speed of assimilation

- Simple or complex carbohydrates: determines the size of molecule, but not necessarily the speed of assimilation, as a complex sugar can also be quick

- Glycemic index: it gives the speed at which the digestion of carbohydrates will increase the production of insulin, the anabolic hormone responsible for the use or storage of carbohydrates.

 
In addition, we will present tips for the best use of carbohydrates before and during your workout weights. Proper use of sugars at the right time is a great way to improve your performance in your room and progress in terms of muscle mass.

1g of carbohydrate is 4 kcal. Carbohydrates have the same energy value as proteins, but more than two times less than the lipids.

  

Hit-high intensity training

program for bodybuilding_Arthur Jones
The High Intensity Training is a training where we do a series with muscle in full body with 2-3 sessions per week, 45 minutes per session, heavyweight and failure for each series. It is a method created in 1970 by Arthur Jones.

HIT for High Intensity Training is a training method created in the 70s by Arthur Jones, a man and an atypical body-builder. In addition to his training method, it has also created weight machines (Nautilus machines), whose goal is to allow the best use of its technical work to optimize progress. This is quite a unique and comprehensive approach: it creates a specific training program, but also machines to achieve it.

The originality of this program is to provide a training place where you do one set per muscle, working the whole body each time, in full body. This is a totally different approach from what we usually know, for most programs, several training exercise per muscle, and several sets per exercise is carried out.

 
To validate the method, he took as an example a large body-builder of the time: Casey Viator and "proven" that the sport was able to take a significant amount of muscle while losing fat and it very rapidly using his method of training. Of course, this test has been severely criticized by his many detractors, and there is still some debate, and the effectiveness of this method.

There are fans that his fan Height Intensity Training and would never use any other method of training, and there especially the vast majority of practitioners believe that this method is completely ineffective and do not wish to use. For my part, I was able to test it one time and I was satisfied. However, this is clearly not a method for beginners because it requires perfect mastery exercises.

To summarize the HIT: one set per muscle, full-body workout program with 2-3 weight training sessions per week, 45 minutes per session, using trucks and failure for each series.

There must be three sets per exercise!

In this article, we explain why it is advisable to do 3 sets of work per exercise and not exercises with 4, 5 or 6 series. Make too many series is useless because it decreases the intensity, but make a smaller number is very difficult technically.

program for bodybuilding

Do not do 4 sets or more:


First, let's see why do 4, 5 or 6 sets of work exercise is too. As you know, the goal to be sure you have set sufficient intensity in your exercise, and reach failure on your last set of work.

If you use 6 series, so you will have to take a very low weight, in order to succeed, for example 6 sets of 10 reps and reach failure in the sixth round. This means that on your first 3 to 4 rounds, you would actually have made a couple of rehearsals. And, so these first three or four rounds have not been any real utility, except you tired because the intensity of work on the series was too low.

Making a single series, One set / HIT:


But then, one might ask the question of interest to more than one series. In fact, just take the maximum weight that can be used to make a series of work, with a failure on this series. It is a method called One Set / HIT, which works, but is very complex to set up.

 
To successfully get the most out of a single set of work, you must:

- Very familiar with his body to know exactly how much weight to use;

- Excellent ability to concentrate and a great mastery of movement to successfully execute our exercise with a heavy weight;

- Have sufficient experience to successfully go to failure on the first set while managing to not degrade too technical;

- Pass to all on a single set of work performed directly after heating.

It is for this reason that, apart from very experienced practitioners, it is really not advisable to do one series. Simply because it is difficult to succeed in making a single set of productive work.

In addition, this raises another problem: it would use a much more important to make three weight. And, the problem is that experienced practitioners already lift heavy enough weight, it use to them to look for methods to increase further, otherwise further traumatize their joints.

Do 2 sets, this is the same problem, although there with some control and experience it becomes more feasible. Make two sets is a good way to save time. But again carefully, you should know it.

Do 3 sets:


It is for this reason that we generally recommend performing three sets of work because it allows to have a right to make mistakes, and "miss" a series without penalizing your training. Three series allows you to use heavy enough weight, while allowing you to have several "tests" and sufficient intensity.

However, be careful because in bodybuilding nothing is stagnant and for some it will be advisable to make more than three sets of work: for example, for beginners who will learn the movements, which deliberately seek to limit the weight of work injured athletes ...

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program for bodybuilding_health hero
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Friday, April 19, 2013

Number of sets and repetitions (Part 2)

program for bodybuilding Speed ​​exercises:


The exercises should be done at different speeds depending on the type of training:

- Heavy and very heavy workouts are done in an explosive manner to allow the use of the heaviest possible load and thus best to foster the nervous system and muscles.

- The lighter workouts will be more slow and controlled. Beginners should also be applied to control the load and learn the movement and avoid exercises too quickly to allow better muscular sensations.

The number of sets:




With a view to taking mass, the ideal is to practice heavy sets (8-12 repetitions), we will only three series,so that put the heaviest possible.

Depending on your resilience and employee training format, you can go to failure and half body split, but be careful not to go to failure on each set, but the last set of each exercise, otherwise excessive strain your nervous system and slow your progress.

Note that beginners do not have the ability to make very intense sessions must compensate by taking a little less recovery time between sets.

Part 1

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Number of sets and repetitions (Part 1)

The number of repetitions depends on your goal.

Heavy series (8-12) repetitions are generally more effective to work the volume. For the number of sets, 3 is enough to work well.

There are several factors for muscle gain, burning and congestion (when the muscles swell gorging blood) are the least productive use is more productive "heavy-duty".

Use heavy loads


It is therefore, necessary to define what these heavy loads, in fact according to the number of repetitions, we will train different aspects of performance:

- The heavy series, that is to say, with less than 5 repetitions, promote the development of the nervous system and therefore strength, not muscle mass because muscle fatigue is low due to the short duration of the series. So we will make short and heavy sets with long rest time, 3 to 5 minutes, to allow our bodies to reproduce the intensity of effort in order to increase its maximum strength.

- A heavy training corresponds to sets of 8 to 12 repetitions, it will promote muscle growth and not the nervous system. Indeed, nervous fatigue is less important, but the metabolic muscle strain is more, it allows a much more traumatic muscularly and therefore greater overcompensation work. We use rest periods long enough 1min30 to 3 minutes. This type of training is the most effective way to develop muscle mass and is the one most frequently used, it also increases the maximum force, but unless a program heavy series.

 
-A light workout is a workout of 12 reps and more. There are mainly promotes congestion and burning, and the focus is on the hormonal adjustment resulting from this type of training, indeed lactic acid for example is a precursor of testosterone. Moreover, these workouts are meant to improve the size of glycogen (carbohydrates present in the muscle) and thus slightly increase muscle mass. Rest time is short, from 30 seconds to 1 minute. Here, the nervous system is much less put to use and the charge is too low to allow the destruction of important muscle tissue, we focus mainly on the energy reserves of the muscle.

Be careful however, as an experienced practitioner can make a series of 10 with a heavy weight.

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