How to progress in bodybuilding

How to progress in bodybuilding

To progress in bodybuilding, it may be important to plan in advance the progress of work, especially when you start. In this way, the effort to progressively drives will be constant.

In bodybuilding, growth is created, maintains and manages. You should know how to maintain it, but also when changing programs and increase the weights to better manage growth.

Any errors in the management of growth may hinder your progress in bodybuilding and therefore reduce. An increased too quickly and it is a risk of injury, increased too slowly and progress will be slower load, the muscles will stagnate.

But beware, the load itself should never be your goal weight because the goal in this sport is not to lift more and heavier, but gain muscle. It is, therefore, not necessary to sacrifice the technical implementation at the expense of the workload.

Note that the progression from one week to another is especially true the first month of training. Thereafter, it becomes much harder to grow in strength on each session. So basically, the more you are strong, and the progress will be slow. And, unlike most you are weak, and your progress in bodybuilding will be rapid. In the latter case, so you can program it to advance more easily.

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Bodybuilding water intake

Bodybuilding water intake

We say you should drink plenty of water. In fact, water has many advantages such as the fact that hydrate the body, purify and even has slimming properties. It is important to drink plenty of water without either abuse to avoid the risk of overdose as water for example.

As we know, drinking water is good for the body. This physical activity can make the weight or not, they say you should drink 1.5 liters per day. But what does it do exactly? And, why water is so good for the body?

Water has many advantages. It allows:

- hydrate

- To purify

- Draining

- To remove the salt: very advantageous for people who make water retention.

Also, when is when dieting, drinking water is essential depending on the plan you follow. Indeed, some schemes, such as those rich in protein, put a strain on our kidneys and the drinking water can relieve and easier to remove waste from the body.

Finally, during hot weather or hot weather, it is essential to drink water to avoid heat stroke. To do this, do not hesitate to drink regularly, and even before you feel thirsty.

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Risks to avoid in bodybuilding water intake

Although we have seen all the benefits of water, do not abuse it. In fact, drinking too much water can be harmful to the kidneys. Indeed, drinking more than 2 liters a day could tire or even overdose kidneys. Remember to spread your water intake during the day.

Finally, it is not advisable to drink water at the beginning and the end of a meal or during the digestive phase so as not to drown the digestive juices. All this is to be taken with caution because, as often is the abuse that is not recommended. From the moment the consumption of water is regulated, it cannot hurt the body.

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24 Hours Fitness Center - freeing you from the constraints Brought per hour

You can be sporty if you're not an athlete in good faith. You can do your exercise in a fitness center, even during the night. You can be beautiful by having a slim body. You may be healthy enough to fight off diseases. You can have fun. And, meet new friends.

If you think they look too good to be true? You're wrong. These descriptions are indeed too good. And, yet they are true. How? Where? Simple, by having your exercise regimen within 24 hour la fitness centers.

24 fitness centers offer time all possibilities mentioned above. In fact, it is because of these truths that they became popular with the people.

24 hour la fitness centers have become a part of the routines of people seeking beautiful body, good health, as well as entertainment. And it's open even for busy people during the day. Because this type of center has a flexibility in time, it has become the Mecca for many of its patriots. Specials fitness here, as its name suggests, go for 24 hours.

Here, people seem to be very busy with their work still have time to ensure their health through  exercise. Whenever they find the time, they simply go to the center and attend a class. Even if it is in the middle of the night, or perhaps before dawn.

Schedules fitness classes are very convenient for customers too. According to the fitness instructors of these centers, the truth is that fitness centers 24 hours play a vital role in molding the attitude of his clients and must receive attention.

To be more precise, these centers also shape the strong willingness of its regulars. In addition, these centers also develop a strong moral conduct. As such, they contribute to the development of self-confidence and the determination of their regular customers. However, these centers remain a priority for his significant contribution in building a body in good shape and good health to its regular customers.

The truth is that the instructors believe that through the development of the moral conduct of their customers alone provide enough motivations to vigorously pursue and achieve their goals. They perceive that the right amount of determination is more effective compared to the one of the best fitness equipment today in improving the available organ.

Like muscles become firmer, the amount of determination is also more compact. And as the body reaches a beautiful shape, it is directly proportional to the efforts that have been exerted during training.

Due to these facts, 24 hour la fitness centers are undeniably popular now more people. These centers play a major role in improving the perception of those in his life. So simple, these centers develop inner and outer strength of their regular customers.

24 hour la fitness centers are of high quality when it comes to the equipment they use. At the same time, fitness instructors always aim to meet the needs of their customers, especially for lovers ....

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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.

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Counting macro-nutrients or calories? (part 3)

 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)

 

 

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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.

- 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.

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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.


Before 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.
 

 

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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 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.

 

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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, 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.

  

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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), 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.

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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.

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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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 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.

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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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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, nutrition, ...). Note, as we will see that this adaptation is specific and that the transfer of power between two exercises for the same is not always obvious.

Also be aware that you will advance on the criteria you select (strength, endurance, mass, ...) and it's not because you progress on an exercise for muscle gain that will be transferable to another exercise for the same muscle. Defining your goals are important.

 
  Progressive overload is the basis of training: for the adaptation syndrome is continuous, always bring more stress to the muscles, increasing expenses, but not only ... we will give you other tracks in folder.

Another important concept is the work function of your maximum strength. To gain muscle, it is considered that the ideal is between 60% and 77% of this force, but we will see that this is not always true!

Defining the type of workout (full body, half body or split routine) is also crucial because it is what will determine the whole structure of your workout.

Finally, the choice between the type of exercise (isolation exercise or base year) and how to make them (the working range) are also very important. The best is to combine the two types of exercises because they are complementary, and use the maximum amplitude that you can do with anatomy. And, everyone is not equal on this point: it all depends on your levers, arm length, the width of the torso ... So you need to adapt your range ensure your body, your muscle to work effectively without hurting yourself.

As you can see, many good ideas to master to progress well.
 

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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, I want the happy medium.


  write your comment and leave your personal meal and your workout
 

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Chest Workout Level 3

chest exercises 

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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 and complex to achieve: lose fat, but without losing hard-earned muscle during your workouts bodybuilding.

  To do this, you must properly allocate different macro-nutrients such as proteins, carbohydrates and lipids, but without the use of percentages. In fact, a percentage distribution makes no sense because nutrient requirements are defined in grams compared to your body weight. Of these three nutrients, the adjustment variable is the amount of carbohydrates. They are the ones that will modulate to lose fat. In fact, losing fat does not mean eating less fat.

We will also see that even if the proteins play an essential role in a dry, it is not out of the question that they consume. In fact, they do not allow a proper functioning of the body if you do not consume this nutrient. Eat only protein is the best solution to degrade their health, but also miss his dry.

A very common error for a dry, is to try to change his workout, but also want to add too large a dose of cardio-training we see that these two solutions are to be avoided if you want to keep your muscles.


 

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Chest Workout Level 2

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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 and quickly, without effort. We will, of

   course, that's not true. Protein helps the body to build muscle, but only if the dosage is correct and that the

body is placed in a favorable condition for this construction, thanks to bodybuilding.

- For others, it is a food that helps losing weight, as with dietary supplements type (Slim Fast), or the protein diet.

In addition, we see that it is not possible to talk block of proteins, as a generic term for this concept is

 broad and includes several things:

- Animal protein
- Vegetable proteins
- Protein powder
- Amino acids



  Indeed, one can't speak of proteins not to mention amino acids, which are the basic constituents. It is they

who largely determine the quality and characteristics of a protein, whether in powder, or from food.

Last, it is sometimes good to remember: everyone eats every day protein (from meat, fish or eggs, but milk

and vegetables). This is not a doping or a nutrient hazardous to health.

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