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. 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...

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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,...

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Hit-high intensity training

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),...

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There must be three sets per exercise!

In this article, we explain why it is advisable to do span class="ver" title="Most style guides suggest that single digit numbers be written in letters, e.g.: one, two, etc.">3 sets of work per exercise and not exercises with 4, span class="ver" title="Most style guides suggest that single digit numbers be written in letters, e.g.: one, two, etc.">5 or span class="ver" title="Most style guides suggest that single digit numbers be written in letters,...

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Number of sets and repetitions (Part 2)

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...

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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...

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The basic training

The training adapts to stress the muscle and therefore increase. For this, there are different ways of working (higher loads, full body, split routine, ...). In addition, basic exercises or isolation exercises can work endurance, strength and mass. The General Adaptation Syndrome is what governs muscle growth. It defines the adaptation of the body (muscles to grow) at a given stress (the weight training), have provided the means (rest,...

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meal plan example for bodybuilding

Breakfast: 10egg whites two whole eggs. *Meal 2: 10oz salmon fillet, one cup broccoli, one cup carrots *Meal 3: 10oz chicken breast, 7stems of asparagus, 1cup low fat cottage cheese *Meal 4: protein shake, half cup peanut butter half cup almonds. *Meal 5: 10oz chicken , 2 cups spinach, an orange, and a cup of plain Greek yogurt. *Meal 6: 12oz tilapia, one full avocado, half cup walnuts. Goals 100% lean mass gains, not bulking but not cutting,...

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Free Ebook

Thank you for visiting : http://programforbodybuildingprogram.blogspot.com/ This Free Ebook for you you can get it now  Download from Mediafire right now.                                         ...

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Chest Workout Level 3

chest exercises  Watch this videos Chest Workout Home Version Level 1 Level 2 !-- google_ad_client = "ca-pub-2804907211445346"; /* aricle */ google_ad_slot = "6472674919"; google_ad_width = 300; google_ad_height = 250; //  !-- google_ad_client = "ca-pub-2804907211445346"; /* article taht */ google_ad_slot = "7949408119"; google_ad_width = 160; google_ad_height = 90; // ...

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Dry weight: lose fat

The dry weight is something more complex than a simple diet. It takes a good control of his power, but be careful to avoid the most common mistakes, not erase a few weeks the muscle gains you several months to acquire. As a first step, we will define what a dry and what are the main principles for successful food know your hair. Remember that hair is not a simple diet: the aim is not only to lose weight. The goal is a little more specific...

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Chest Workout Level 2

chest exercises  Watch this videos Chest Workout Home Version Level 1 !-- google_ad_client = "ca-pub-2804907211445346"; /* aricle */ google_ad_slot = "6472674919"; google_ad_width = 300; google_ad_height = 250; //   ...

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proteins

The fame of protein in the world of bodybuilding and beyond is often accompanied by more or less approximation to the true nature of this nutrient. This file is intended to provide an update on the subject. Proteins are probably the most famous nutrient in bodybuilding, whether by practitioners, such as non-practicing. Yet few really know their roles and modes of operation: - For some, it is a magical nutrient that can build muscle significantly...

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How to choose your weight?

To choose its weight, you can use a load by default, as shown below, but the easiest is to use one of two methods: either the span class="ver" title="Most style guides suggest that single digit numbers be written in letters, e.g.: one, two, etc.">1 RM test, then take 60-70% or proceed by successive trials. Define its weight when you start in bodybuilding is not always obvious. Indeed, we do not know what to load on the bar or the machine was...

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Chest Workout Home Version

chest exercises  Watch this videos Chest Workout Home Version !-- google_ad_client = "ca-pub-2804907211445346"; /* aricle */ google_ad_slot = "6472674919"; google_ad_width = 300; google_ad_height = 250; //   chest exercises articl...

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What type of training practice?

The choice of the drive size (full body, half body or split routine) should be based on your level, your recovery and your ability to do intense training sessions. There are three types of training, the training in full body in half body or split routine. Each of these types of training has its advantages and disadvantages, and none is superior to anotherspan class="ver" title="You should probably begin a new sentence here. For example, rather...

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12 rules for a balanced diet

Here are 12 simple rules of good nutritional sense, adapted to sedentary as athletes. They contribute to a balanced diet and let you check your diet. Here are a few lines a set of rules that are easy to apply, participating in a balanced diet, good health and limiting fat intake. 1- Make real three meals a day, a protein shakes or snack is not a real meal; 2- Breakfast should be a full meal, including enough protein; 3- Every meal...

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Women and muscles

Naturally, it is impossible to become too muscular for a woman. Women gain more slowly than men because initially, they have less power, more fragile joints, thinner bones, muscle, etc. Thus, the risk of becoming too muscular for women is very low. "I do not want to become like schwarzy" is a phrase that comes up quite often. It simply means, "I do not want to get too muscular that is to say: - Deformed his body, - Look like a bodybuilder...

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Program for bodybuilding_The LAFAY

The LAFAY method (created by Olivier Lafay, and launched in April 2004) is a method of fitness without equipment, consisting of 13 levels. Before starting, you are asked to do a test (consisting of exercises like push- ups, dips, pull-ups) to assess your fitness level. Depending on the result, you will be directed to the level best suited to your current strength. The training itself consists of a warm-up, followed by a sequence of several...

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Bodybuilding at home

Muscles at home requires very little equipment in order to achieve an effective training program. You can even have a bodybuilding program without any equipment, just with a traction bar. Resistance training at home is a great solution for those who do not want or can't go to a gym. Whether for reasons of time or savings, to train at home is an equally effective alternative. As you will see from reading this article, it is not at all necessary...

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Nutrition and balanced diet

balanced diet is achieved when it does not take body fat, it avoids the shortcomings and retains shape and health. This requires a fine balance between variety, quantity and quality of inputs. !-- google_ad_client = "ca-pub-2804907211445346"; /* aricle */ google_ad_slot = "6472674919"; google_ad_width = 300; google_ad_height = 250; //    A balanced diet is a broad concept that includes all the good eating habits to be healthy, do...

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Catching a weak point

Weak point It is quite simply a muscle behind the other and break the line. Ie at first glance it appears that the practitioner is less developed here compared to his other muscles. !-- google_ad_client = "ca-pub-2804907211445346"; /* aricle */ google_ad_slot = "6472674919"; google_ad_width = 300; google_ad_height = 250; //   This may be in large parts of the body like legs surmounted by a fine big top (diagram we see too often...

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The water, combined athletes

Introduction : Representing nearly 70% of our body weight, water is the most essential of all nutrients.The body reserves are modest and the external input is vital: a state of dehydration can lead to death in the worst case. The role of water in the body !-- google_ad_client = "ca-pub-2804907211445346"; /* aricle */ google_ad_slot = "6472674919"; google_ad_width = 300; google_ad_height = 250; //  There are 3 major roles:     Plastic:...

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