The BodyBuilding Blog

Muscle Fiction

2011-10-31T12:21:00.000-07:00

If you'v been training, here's a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

My Weigh KD 8000 Digital Weighing Scale

2011-08-04T00:57:00.000-07:00

The My Weigh KD-8000 scale is the perfect scale which includes a removeable Protective LCD Display Cover (as well as three Soft Protective LCD Display Covers) which helps protect against many weighing messes such as recipes, candle-making, spills & more! Not many scales in its class can match up to the reputation & features of the KD-8000; the biggest change from the KD-7000 to the KD-8000 is the new Baker's Math/Percentage Weighing function. This has been a long-standing way for bakers to weigh their ingredients in proportion to their main ingredient (flour). This feature is the preferred method for bakers for the simple fact that it eliminates messy math that comes with weighing in teaspoons, cups, etc. - instead you deal with just percentage. Also, measuring this way allows for you to make as little or as much as you want easier. Now that's the easiest weigh to go about baking, isn't it? This is a MUST-HAVE for any aspiring or professional baker!

Price:

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Bodybuilding 4 Idiots- *High Paying Muscle Building Program

2011-08-03T14:49:00.001-07:00

Bodybuilding Bible. 75% Commissions Off $77 Product = Big Paycheck. High converting. Dynamite Bodybuilding System, Teaching How To Build Hard-rock Muscle & Get Shredded Fast, The Completely Natural Way! Go To Http://www.bodybuilding4idiots.com/affiliates

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Exposing the Secret Knowledge of Bodybuilding

2010-12-24T06:09:00.001-08:00

"Finally! The Secret Knowledge that will show you how to gain amazing strength so you can lift massive weights in the gym regardless of where you're starting from.

We're sick of the same old spin in this industry and all the usual routines they say you must do!

So we've decided to reveal how to gain massive power to weight ratio to get the results you've always wanted...

Lean Muscle Mass while Cutting Up... FAST!"

Check it out!

Explodes your biceps and triceps in 25 minutes!

2010-11-03T04:28:00.000-07:00

Sometimes, when thought does not have time to get your bodybuilding routines training in is the best time to try to get inside of the time available ? You?may find limited time will force to move quickly through their sets and has one of your best workouts ever due to the amount of sharpening you will need.

This was the case for me recently and as a result, I would like to share with you the training bodybuilding biceps and triceps in 25 minutes which reached.

Try it and let me know what you think!

click here to see what am Italking about

BMV Quantum Subliminal CD Muscle Growth and Development: Grow Bigger Muscles (Ultrasonic Bodybuilding Series)

2010-10-05T23:03:00.001-07:00

Program your subconscious mind to promote muscle growth, grow big muscles and develop a fit muscular physique. Create life-changing results using state-of-the-art subliminal and brainwave entrainment technologies. Tune your brainwaves to specific frequencies by listening to this CD! Program your subconscious mind for positive lasting results, created by a Certified Hypnotherapist and NLP Practitioner (Neuro-Linguistic Programming). Silent affirmations, inaudible hypnotic suggestions and thousands of powerful subliminal messages program your subconscious mind for positive results. The first 3 tracks have an ocean background. The Silent Ultrasonic Track 4 is completely silent with no sound at all! BMV exclusive Quantum Subliminal Matrix Technology sets a new standard for the subliminal industry! BMV has merged existing subliminal neurotechnology with many new exclusive techniques to create the most powerful CDs on the market. This CD contains the following audio neurotechnologies to maximize your results: Ultra-Silent Ultrasonic Subliminal Frequency Modulation Technology- All subliminal messages are modulated to ultrasonic ranges (higher frequencies) for full meta-programming with no audible sounds at all on Track 4! You can use these powerful silent subliminals in any setting! Program yourself anywhere, anytime! Multi-channel Subliminal Replication Technology-100 times more subliminal messages makes it 100 times more powerful than other subliminal tapes or CDs. Autonomic Audio Pacing Technology-Relaxed heartbeat and breathing patterns cause physiological responses that trigger deep progressive relaxation to maximize your results. Brainwave Entrainment Technology- Embedded binaural beat frequencies and monaural tones create hemispheric synchronization while tuning your brainwaves to specific frequencies that are most effective for subliminal programming. Monaural entrainment tones- No need for headphones!
Price:

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Exposing the Secret Knowledge of Bodybuilding

2010-09-30T17:07:00.000-07:00

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Is there any value in super slow lifting?

2010-09-29T21:17:00.000-07:00

What they considered lifting super slow? ? concept of lifting super slow is basically simple: slowdown of repetition in such a way that brings 14 seconds to make each of them.

Style of elevation claim that you due to the amount of stress imposed by super slow lifting muscles, less work is required in the gym in order to maximize muscle size. ? but is this really so?? discovered by glancing at my last bodybuilding FAQ - is Super Slow Lifting a good strategy to maximize results in bodybuilding?

What exercise Burns more fat - bodybuilding exercise training with weights or cardiovascular exercise?

2010-09-29T16:39:00.000-07:00

Since the age of 80 cardiovascular exercise has been promoted as the best exercise for burning of body fat. ?. However, if you look at the physics of people who only make cardiovascular exercise, do not yet have a fully fit body and tones? ? why what is that?

Discover why in my latest bodybuilding FAQ: what exercise Burns more fat - ?Bodybuilding weight training exercise or cardiovascular exercise?

Bodybuilding Posing Benefits

2010-09-29T12:07:00.000-07:00

There are many benefits to practise some bodybuilding posing even if you do not plan on ever enter a phase of bodybuilding contest.

Of course, the competitor, posing is important because it is through the mandatory poses the physique gets judged. ? If a competitive bodybuilder does not know how correctly raise, then has very little chance of doing good in a bodybuilding contest.

For the competitor?posing but also has several advantages that can offer:

(1) A better connection between the mind and muscle posing requires full control of the body. ? Thus, there is no better way to learn to control your muscles for practicing posing. ? A better mind muscle connection also helps greatly in the gym you will be able to get more stimulation of each repetition.

(2) Cardiovascular capacity of ?Better from holding their muscles contracted for a long time improves this.

(3) More muscle hardness.

Additionally, no-competidor, posing?provides for a great way to show the physique on images of progress.

When is the best time to practice posing for the no-competidor?? Once?or twice a week on days off from gym ? simply passing through each pose once or twice and each 30 seconds, ?will give a ?workout. ? pleasant to the competitor, passing every day for at least 10 weeks before the series is of highest importance. ? the competitor should also build up doing 3 sets of each?pose?for 1 minute in a time to build the resistance necessary?to ? withstand the toughest judgings on bodybuilding show.

If you are wondering how to pose, here is a few?basic poses that it can do ? are the poses of the round. ? symmetry can be start?your posing these. practice on week by?mastering ? will be the remaining compulsory for their benefit as well as posting poses.

? of symmetry round bodybuilding poses

Relaxed front has

Side Relaxed Pose

Back pose Relaxed

Bodybuilding resource guide for teens

2010-09-29T09:06:00.000-07:00

I've already been getting a lot of emails from confused teen bodybuilders who are beginning their journey of bodybuilding, I decided to put together some resources that can be used by bodybuilders adolescents to start working on the right track.

Bodybuilding resource guide for teens

How to get started

Teenagers of the biggest mistakes that when home bodybuilding

Teenage bodybuilding supplements

Training bodybuilding routines for adolescents

How can bodybuilding help you become a better student?

Creatine Basics

2010-09-29T04:33:00.000-07:00

While creatine is not a new supplement there?is still much confusion approaches it. ? some people think that it is a steroid while others are misinformed about what actually does.

Creatine is actually a metabolite composed of three amino acids: Arginine, methionine and glycine.

Creatine works by expanding the ATP in the cuerpo.ATP cycle is the molecule that feeds the muscle contractions.ATP in the body means that they can do more repetitions in any given weight, which means that then can stimulate muscle growth more.

Furthermore, creatine increases the retention of the intercambios.Incrementando cellular water water within the muscle cell (as opposed to external) will get larger and simpler look muscle.

For more information about creatine, take a look at my article on the basics of creatine.

What is the best bodybuilding routine training for Muscle gain and fat loss

2010-09-29T00:57:00.000-07:00

When asked me what is the best routine to perform when looking for earnings of bodybuilding, my answer is always use a bodybuilding that you have never used routine. This way you always keep the body guessing. The speediest stagnation and lack of profit is to follow a routine bodybuilding months ended without changes to it.

Initially, when you start using a new bodybuilding training your body needs to learn to cope with stress. To do so, growing muscle, provided that your diet and bodybuilding sleep habits are in order. However, once the nervous system begins to adapt, the body, then starts each time training is carried out fibres enabling less and less. This is one of the ways in which the body prevents own growing out of control. You have to take into account that your body does not want to change, and will do it everything possible to stay in the same.Remember your class biology body likes to stay in a State of homeostasis (a State of equilibrium) and no change .the way to avoid this is by varying your bodybuilding workouts.

On his journey of bodybuilding, which you will discover that more advanced you become, more you have to change tactics training. now, variation works best when it is carried out as part of a logical plan of periodization.

Learn more about periodization and how to implement it in your bodybuilding workouts watching items below:

Bicep train in 7 minutes from the comfort of your home!

2010-09-28T21:22:00.000-07:00

If you're strapped for time, this does not mean that it can not get into an effective training in their daily routine. You always have a pair of adjustable weights at home, there are many routines training bodybuilding short that you can fit into your schedule.

The best ally for a short bodybuilding workout is to incorporate the use of techniques such as supersets and trisets giantsets where you couple exercises one after another with no rest between technical ellos.estas not only super are effective in a muscle of tired, but they also save tons of time!

An example of how to use the technique of tri-conjunto below in 7 minutes biceps routine:

7-Min bicep Workout with Dumbbells at home

Stay hydrated and grow!

2010-09-28T17:12:00.000-07:00

During the hot summer months is very important that we are hydrated. ? While bodybuilders to emphasize eating protein for muscle growth, one nutrient often ignored is water. ? Incidentally, water is the most anabolic nutrients can have since the muscles are composed primarily of water! ? so, if you are dehydrated as long as you are short circuit the entire building muscle and fat burning processes. ? above all that, the muscles will not be able to have the complete look that you want and your workouts will suffer greatly.

How much water do you need?

You simply consume 0.66 x its body weight in ounces of water each day get the donate. ? work SO for example, if you are 200 pounds you need approximately 132 ounces each day. ? is best achieved by carrying out a bottle of water with you and SIPs throughout the day and especially during training.

related Topics

Basics of bodybuilding nutrition

When is the best time to perform your bodybuilding workouts?

2010-09-28T13:08:00.000-07:00

The question of what is the best time to perform your bodybuilding workouts is a very common question that unfortunately gets responded differently, depending on what I want ask. ? on this blog to give some specific guidelines to enable you to determine what is the best time for training for you.

In a nutshell:

The best training time = the most convenient time for you.

While this may seem overly simplistic, it's a statement. practical and real ? without over-complicate matters.

For more tips on how to program your workouts please, take a look at my latest bodybuilding FAQ - What is the best time to perform your bodybuilding workouts?

10 Minutes for ABS

2010-09-28T08:43:00.001-07:00

While it could have been led to believe that you have to do every day thousands of abdominal for your abs, I am here to tell you that is not the case. ? and if you think that abs are more difficult to develop, then muscle I have great news for you: that is a myth as well!

Remember that the obtaining of abs is a two-step process:

First, burn enough body fat in the diet and cardiovascular exercise. ? once they arrive 10% fat body, if you are a boy or 12% If you are a woman, then, you can see your abs.

Secondly, the abs direct abdominal exercise form in order to harden your muscles. ? thus once it burns the abdominal fat, looks a narrow section of average to show.

That said, there is no need to spend hours each day just training abs. ? ten minutes a day three times a week is sufficient.

In this week's article, check out my routines of AB minute 10 that are designed to make hard your abdominals in record time!

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10 Things your GYM must have ....

2010-05-12T23:50:00.000-07:00

Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

1. Location

Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.

2. Membership Cost

Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.

3. Membership Demographic

Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.

Whatever your needs, make sure you enquire about this and take it into consideration.

4. Additional Benefits

You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counseling, and fitness testing.

5. Operating Hours

Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.

6. Personal Training Services

Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.

7. Group Fitness Classes

Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.

8. Cleanliness

One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

9. Type/Quality Of Equipment

Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.

Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

10. Cancellation Policy

Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Some gyms are good about this and some are not so you will have to weigh the likelihood of your canceling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

The Ultmait 6 Pack Abs Secret !

2010-05-08T02:34:00.000-07:00

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.

So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.

Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

97% bodybuilding Tips are just bunch of lies ....

2010-05-02T00:11:00.000-07:00

I was just surfing around yesterday and I found this video .... To tell you the truth , I was shocked from what I sow and heard . I hope you are not one of the blinded herd the follow the so called GURUS for your bodybuilding advices ....

See the Shocking video in the link bellow ..

==>CLICK HERE and Watch the video<==

WARNING..Top 3 Bodybuilding program lies...

2010-05-01T09:22:00.000-07:00

Hey! Have you heard the top bodybuilding lies that most people don't know or even thought of? If you want to be from the few that know then I suggest that you keep on reading...

Did you know that most of the people are in total blackout from the lies most EXPERTS depend on. Experts make people buy bodybuilding products and supplements which they have a profit referring you in.

The First Lie:

"Train like a bodybuilder and become a bodybuilder..."

How many of us heard the so-called experts say that if you have the super bodybuilders exercise video you will have a bulk body like them in no time. That is a big fat lie, they only gained their muscles mass by using steroids and dangerous drugs.
If the average person like you and I follow this lie, It will only give us back pain and gain few pounds we wanted to lose.

The Second Lie:

"If you want the perfect body and Muscle growth you always wanted, just follow the Magazines.."

This is something most of the bodybuilding Beginner mistakenly fall into in the beginning of their program. They just follow the herd and do what the magazine says and try to achieve their perfect body goal. Another big fat lie,
The magazines are just a way of keeping people to come back and buy the new issue every month for the rest of their lives and just keep needing the magazines to have the perfect simple routine or exercise to have the body of their dreams. The so-called experts advices in the magazines are made to keep you away from the real easy simple secret of bodybuilding that only a small percentage of people now of inside the bodybuilding world that could bring even the major sport and fitness magazines to close the doors of their magazine.

The Third Lie:

"The body of your dreams is in locked in this Powder ... or in this Liquid ... or these Pills"

You might have heard experts or even read about them in the magazines when they advise you to use specific supplement or training schedules to follow. Well, to tell you the truth, the so-called experts are only upgraded salesmen and when do you know that the salesman is lying to you? RIGHT, when his lips move.
If the supplement that the experts advise you to buy or follow is the best of all other ways out there to build muscles and gain strength. Then, why do they change it every couple of months. It is simple as that, the perfect sweet-talk salesman for the perfect crushed souls and desperate audience.

CLICK HERE and find out the true way of bodybuilding...

Who owns the Magazin1es and the so-called experts?
Why does the magazines push certain supplements for certain companies?

Have you ever wondered why!! It is simply because the majority of the magazines are owned by the supplement companies it self.
I mean look at these major magazine names and the company that owns it :

* Muscle Linc. Is owned by Iron Man.

* Muscle Media was formerly owned by EAS.

* Muscular Development was formerly owned by TwinLab.

* Status is owned by Magnum Nutraceuticals.

* Science and Muscle is owned by Gaspari Nutrition.

And the biggest of them all ... The Trump of Fitness...
Weider Enterprises owns pretty much everything else!

* Muscle and Fitness.

* Muscle and Fitness Hers.

* Flex

* And More…

I know that was a big shock for you to know that all what you have been following were just lies, lies and more lies. Try not to fall in their scam and if you are Ger out of there fast.
Find out how does the so-called expert lie to you and what is the truth behind fitness magazines...

I told you the truth behind all what we have been following for the past years and here is the cherry on the pie

The true simple way I follow and got result in few weeks. check it out now just click and go to it http://bestbodybuildingprogram.tk/