Chest Workout Level 3

chest exercises 

Watch this videos

Chest Workout Home Version

Level 1
Level 2

 






 

Read More

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.


 

Read More

Chest Workout Level 2

chest exercises 

Watch this videos

Chest Workout Home Version

Level 1

 

Read More

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.

Read More

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 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 afraid to put too little and not enough straining the muscles, or put too much weight and getting hurt.

 
To try to find out what weight bodybuilding "ideal", there are two methods that we present here.

Calculation of RM:

This method is the most famous, yet it is not necessarily the best, even if it is faster.

The goal is to test your 1 RM (repetition maximum), that is to say, the heaviest load you can lift for one repetition of the exercise chosen.

To do this, it must therefore be heated, then gradually up the weight, and finally arrived in the heaviest weight possible.

Then, once you know the weight you apply a ratio (60-70%), which gives you your work weight.
Two drawbacks to this method RM:

- It requires to be tested.

Therefore,heavy lifting. Unwise when you start because it is not familiar with the movement, there is a risk of injury.

- The percentage to be used for this series is not necessarily a reliable indicator.

Iterative method:

This method is simply .... try it!

If you need to do 4 sets of 10 reps, make your 1 series with the weight that you think is good. If this is too easy, add a little weight, if it is too difficult, a little lower weight.

Do the same for each set of each exercise, and after one or two sessions of training, you have found the support you need.

How does it put weight when you start?

In addition to the two answers above, there is another solution that you can use to decide what charges to use as a beginner in bodybuilding: use load data below, for 3-4 sets of 10 to 12 repetitions:

- Bench at the helm: 30 kg
- Military Developed bar: 12kg
- Neck Circulation: 30kg
- Squat: 30kg
- Deadlift: 30kg
- Curl bar: 12kg
- Dumbbell Curl: 5kg
- Triceps bar on the forehead with bulging triceps: 10kg

Note that these costs are given as a guide, they are an average for a beginner. But for some, they will be too heavy, so they are too small for others. The goal here is to have a magnitude of weight used in bodybuilding for beginners.

Read More

Chest Workout Home Version

chest exercises 

Watch this videos

Chest Workout Home Version

 






chest exercises articles

Read More

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 another, however their characteristics are more or less fit you and your resilience and strength that you can put in each series.

 

Type training

We must understand that muscle growth responds to a stimulus: training. This stimulus will activate a gene that tells the body to build muscle. Indeed, raining damages the muscle, the body will then rebuild "a little bigger" then before. The logic is, therefore that it also causes often as possible to activate this gene, however, if the body and the muscles do not have enough time to recover and rebuild muscle growth will be greatly reduced, or no, this is what happens when over-training.

It therefore comes another important factor: the intensity of the session. By intensity we mean the ability of a practitioner to push his muscles to their maximum efforts in a series. And, a practicing beginner will have little strength due to his lack of training, an advanced practitioner will meanwhile a much greater ability to push the effort at its height, thanks to a better development of its nervous system, better concentration, ...

This intensity will therefore have a direct connection with the recovery time needed to muscle.

We need to find a good compromise between the intensity and frequency of training.

So someone with a good recovery can afford to train more often. But if the recovery is a problem it will reduce the frequency of training and focus on intensity. So if you increase the intensity, you must lower the frequency, and vice versa.

Full-body:

The full-body is to train the whole body in one session, 2-3 times per week.

It is advisable for beginners muscle because frequent repetition exercises allows them nervous and a learning adaptation faster movements. However, it is not just for beginners, in fact people with good recovery can afford to train as often. However, it comes at the cost of training intensity, it will be necessary to avoid go to failure, that is to say at the stage where we can't perform an additional repetition in a series.

 

 

Half Body:

The half body is in turn lead to the upper and lower body specifically, usually 2 times each week. We will be able to put more intensity in full-body, because different parts of the body will have a little more time to recover.

People with poor recovery can lead each side of the body every 5 days, which allows them to keep a good intensity while promoting recovery.

 

Split routine:

Finally, the split routine puts priority on the intensity and not on the frequency of training, it is a single train each muscle once a week, so we will be able to go to failure and use techniques intensification. However, you need a good level to use these methods effectively increased.

By compensating the reductionof the frequency of the training intensity can make gains as high as the other methods.

People with poor recovery must avoid full-body and prefer the split routine, but if you do not like the split or are unable to put a lot of intensity in a session it is best to opt for the body half or full-body.




-->

Read More

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 is taken at the table, sitting with a plate and cutlery, do not eat in a hurry watching TV;

 
4- There is "no" forbidden foods, only foods that must reduce consumption;

5- No snacking between meals unless you are in ground, and even in this case, it does not make a fat snacking, but snacks whose dose of carbohydrates and protein is calculated;

6- Do not eat standing up or on the street: take the time to sit and eat quietly;

7- Achieve a good balance between carbs / fat / protein: the three food groups are important, do not delete;

8- Contributions must be adapted to spending, so if you train more often you can / need to eat more, if you stop training, you will eat less;

9- Eat according to their appetite or objectives (slightly more if you want to grow muscle, slightly less if you want to lose weight fat), do not eat out of habit or just to look;

10- In case of intensive practice of bodybuilding or any other sport, consider adequate consumption of fruits and vegetables for vitamins, minerals and fiber, but also for your body basified (excess protein acidifies the blood).

Two more points to note:

11- The balance is not built on a meal, but on one or more days. Is a gap or a lack of a meal can and must make the following meals;

12- A full meal is composed from the major food groups. At least one meal contains a protein source (meat, fish, eggs, ...), a carbohydrate source (fruit, vegetables, cereals, ...) and a lipid source (fish fat, vegetable oil, nuts, ...). -->

Read More

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 man.

  The important thing to realize is that it is simply impossible for the natural (without doping product) for a woman to take too much muscle. In fact, the women leave with several disadvantages to progress in bodybuilding:

- Less force out;
- Joints more fragile;
- Thinner frame;
- Male hormone (testosterone, a highly anabolic hormone) less important;
- Etc.

All these parameters are that women are at least as fast as men's muscle.

In all cases, it takes years of hard training to progress and reach a certain level (s) may qualify TOO muscular. Natural for a man, it may take ten years, sometimes more, most can never reach that level. For women, it's even longer to gain muscle.

It has only to look at the people who are training room, they are far from being all very muscular, yet a number of them dope. So girls, do not worry: if men, who have a better constitution fail to become very muscular, there is little chance that you become in a few weeks or months of training.

So here you go, as a woman, you have many years of bodybuilding workouts before taking a lot of muscle and become too muscular. -->

Read More

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 years (6 years and older) with a relatively short period of rest, followed by a warm-up phase. Once you have achieved the objectives set by the level where you are now, you can move on. Each level has different exercises, different amplitudes, the difficulty is increasing and drives all different from one level to another.

  The ultimate goal is absolutely not to arrive at the highest level possible because the level two may very well help you develop both physically and level 6. Thus, it is rather recommended changing level when you are tired of it, when you are unable to move, either physically or number of repetitions performed.
The method exists in men's sizes, but also a women's version, and is intended for all, regardless of age, without restriction. 


program for bodybuilding


-->

Read More