Archive for the ‘BodyBuilding’ Category

Well after over 10 years doing split routines I have returned to full body workouts to complement my HIIT training.

Why the hell would I do that ? It happens to be what all the bodybuilding and muscle ebook I have recommend.

They all recommend HIIT or some variation of it and a return to full body weight workouts 3 times per week. I’ll try it out for at least two months – so far I am noticing a definite difference in my body fat level.

I also started doing a little abdominal exercise called abdominal suction. I will blog about that in my next post – If you have a pot gut you really want to give it a go.

Heres a teaser vid I did for my anatomy manual. My vids are very unprofessional so i need to get a proper camera and mike. Then I can take you folks on some outdoor anventures around New Zealand and to the gym.

Teenage bodybuilding is a subject surrounded by controversy in mainstream media and in society as a whole and this is due to a misunderstanding of the concept, it’s aims, goals and application. I can’t count how many times I have seen a sensationalist TV program or article on the subject and I am constantly disappointed by the absence of any mention of the positive benefits of bodybuilding for teenagers. I decided to take some time then to write this short article on why teenage bodybuilding is a positive thing and not a negative thing and how teenagers can get the most out of bodybuilding.

It is no secret that I started out in bodybuilding at the age of 16. Times were tough, life was hard and I was out of shape. I needed a change desperately and I needed it fast, so I picked up some dumbbells and started working out. I gained muscle, got myself to a healthy weight, grew in confidence and self-esteem and got my life back on track. I think the psychological benefits of teenage bodybuilding are perhaps the biggest and most important benefits to be gained from it. Bodybuilding teaches and encourages discipline, hard work, commitment, dedication and self-control. It also inspires confidence and happiness in a person and allows people to lead better lives.

The second big key benefit to teenage bodybuilding is the physical effects it has on the body. Many people worry and say that teenagers should avoid bodybuilding, as they are not fully developed. In the teenage years, most people are going through puberty, a time of change and adjustment in the body. There can be a number of physical changes such as big weight gains in a short period of time and growth spurts. It is also true that excessive weight training can be damaging for some one at this point in their life, but when done properly, the physical effects are only positive. Bodybuilding reduces body fat drastically, improves strength, overall physique and promotes a healthy and balanced diet. With such an incredible Obesity crisis in the Western World, an increase in teenage bodybuilding would give some youngsters a significantly greater chance of a healthier lifestyle in their later adult life.

The key to all of this is doing it right. If teenagers take the time to study the process and apply it properly then the positives will always outweigh the negatives. The key things to remember are having a structured, consistent training regieme which you should follow to the letter, a good diet (no skipping on meals) and remembering to take the time to recover and rest! Never over-do it! The biggest guys in the gym all know about the importance of taking a break so make sure you follow their example!

Above all, remember to enjoy bodybuilding, because that is what it is all about. Quality of life. Teenage bodybuilding is an incredibly positive and powerful thing when done properly and treated with respect. Make sure you do both!

The bench press is an exercise in which the lifter lies on his/her back on a weight bench, lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles , frontal shoulders, serratus, but a variation exists for the triceps.

The bench press is an exercise in which the lifter lies on his/her back on a weight bench, lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles , frontal shoulders, serratus, but a variation exists for the triceps. In weight lifting , however, where the focus is to achieve a single very heavy repetition, the force for a bench exercise is exerted by both the pectoral and tricep muscles.

The world Bench Press Record for the heaviest benchraising at 1005 lb (456.8 kg) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. It must be noted that the different lifts federations and gyms have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.

The heaviest “raw” Bench Press Record (without equipment such as denim shirts) is 713 lbs (324kg) by Scott Mendelson. Many people regard this as a greater achievement than Rychlak?s 1005 lb press. Classic bench presses may not be suitable for every athlete, if you experience a lack of development, switch to other exercises, i.e. dips, butterfly or other exercises involving dumbells.

Perform your bench presses carefully and slowly. Do not use the momentum of the downward movement of the barbell to let it bounce off your chest and push it explosively back upwards. At least, you bereave yourself of the negative and power building phase of the exercise. This exercise should always be performed with a spotter to catch the bar in case it is dropped on the chest.

Varying width grips can be used to shift stress between pectorals and triceps, and between the inner and outer pectorals. It can also be performed with dumbbells to incorporate greater use of the stabilizer muscles. Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways.

Teenage BodyBuilding

Teenage bodybuilding is rising in popularity as many young people decide that they want to get fit and be healthy. Starting an exercise program when you’re young is a great way to stay fit for life. However, teens need to take into consideration a few things before they start a body building program.

Because a young person’s body isn’t fully developed, it’s important for a teen to be cautious when starting a body building workout. Here are some guidelines to follow for a teen who wants to get into teenage bodybuilding.

* Teens under the age of 13 should never start an intense weight lifting regimen. It’s alright to start exercising, but stick to low-impact exercises like push ups and chin ups. Leave the weight lifting until later.

* Squats and dead lifts can be started after the age of 16. These exercises require a great amount of precision to be done correctly. If you do not do them the right way, you can cause serious injury to your body.

* There is no reason you should ever take any type of testosterone supplements in your body building program. Teen boys naturally have a large amount of testosterone already in their bodies. When a testosterone supplement is added to a teen body building program, you risk stunting your growth.

* Your diet should include a large amount of protein and carbohydrates. These two nutrients provide you with energy and muscle building power, so be sure to eat right.

* Rest is also very important in a teen body building program. Not only will sleep help you concentrate more and be an effective exerciser, rest will also help your body prepare itself for another workout and repair whatever damage was done during the day. Muscles grow at night when you’re asleep, so get a minimum of 8 hours of sleep per night if not more.

* If you are serious about body building as a teen, it’s important that you stick with your workout program and keep an eye on your ultimate goal. Unless you have a very good reason, you need to stick with your workout plan and not skip days in favor of other activities.

Body building is a great way for a teen to get fit, lose weight, and stay healthy. Personally I started weight training at sixteen. It gave me a great confidence boost at that age. If you start being conscious of your body and your health when you are young, you are setting the stage for a healthy adult life as well. In general, teen body building is a great way to achieve the goal of a healthy body and a healthy life – just be sure you aren’t pushing yourself beyond your limits. Use the advice of adults, and start today!

This article examines the role of growth hormones in helping bodybuilders to achieve significant muscle gains.

Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.

That’s all very well, but do these supplements have any place in bodybuilding? To answer this, we’ll need to look first at what growth hormones actually do.

Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented. Add in other potential benefits like improved sleep, shorter recovery times, quicker regeneration of damaged muscles and you can begin to understand why some experts are excited by the possibilities offered to bodybuilders.

No adverse side effects have been reported when used as directed but persons aged under twenty should not use growth hormone boosters without consulting a health care professional familiar with HGH therapy.

For me especially – take a look at this pic below.

Yep my abs are smooth and covered with a layer of fat and fluid. But I’m taking action, I’ve got a number of six pack training guides and I’m gunna get my guts ripped.

I cant wait to do it, for the health benefits and to look damn cool too.

I’m gunna do reviews on all the literature for you folks, and keep you all informed on my progress.
Justs look at that guts – I can do 1000 consecutive crunches so spot reduction has not worked for me but there are some super abs under there. My pecs have a little fat too but the rest of my body is pretty lean.

I also read some scientific research a while back on body composition. Athletes that carry extra subcutaneous body fat usually have far less internal fat than inactive people even though they may have the same subcutaneous levels.

Thousands of body building supplements have been introduced and tested. Some are proven to work while some are just waste of precious money. Experienced body builders and athletes have listed the top 10 effective bodybuilding supplements and these are the following:

1. Probiotics.

Probiotics are made from good bacteria like acidopilus and bifidus. They help the digestive system to work properly. Manufactured products containing probiotics includes special powder, yogurts, probiotic drinks, and capsules. Probiotics are very important to body builders because they lower cholesterol level and they stimulate the body to produce alpha-interferon that regulates the immune response.

2. Meal replacement powders.

These are great substitute for smaller meals that bodybuilders must take throughout the day. Meal replacements are great in accelerating weight loss and increasing lean muscle mass quickly. They are packed with vitamins, friendly fats, minerals, exact amount of carbohydrate and protein.

3. Weight gain formulas.

These gain powders have always played an important role in bodybuilding. These are especially created for beginners who are too skinny and having difficulty consuming sufficient amount of food to gain weight.

4. Maltodextrin.

Also known as glucose polymer powder or multidextrose. A synthetic polysaccharide is being used by people who are involved in sports to meet the energy demands of extreme exercise. It is a food additive produced mainly from cornstarch. It can be quickly absorbed like glucose making it quicker for body builder to gain needed weight.

5. Protein powders.

Most bodybuilders rely heavily on protein powders so that they get amount of protein they need to gain weight. Protein powder does not only help bodybuilders get the body they desire, but it also helps them build a stronger immune system and healthier skin. In addition, it also helps in developing muscle strength.

Protein powders are made from soy, rice, egg, and whey. These are purchased in powdered form that can easily turn to protein shake by just adding water or mixing it with milk or fruit juice.

6. Pre-workout drinks.

These are energy drinks that contain one or more of stimulants like ephedra, guarana, or caffeine. These help bodybuilders in energizing their day’s workout. Pre-work out drinks generally contains carbohydrates, protein, vitamins, minerals, creatine, and amino acids.

7. Creatine monohydrate.

This is the leading bodybuilding supplement that was scientifically researched and was proven to improve overall performance. It’s all-natural and can be found in many food like salmon, tuna, herring, and beef.

8. Creatine formulas.

These usually come in powdered form that contains pure creatine monohydrate, carbohydrate dextrose, and sodium. Studies show that most bodybuilders choose this supplement because they get amazing result in no time.

9. Nutrition bars.

These are useful for athletes who cannot find time to eat. There are different types of nutrition bars; these are high protein bars, sliming bars, and energy bars. These are not highly recommended for body builders because they usually contain fats and additives. They are also very expensive.

10. Glutamine.

This is important because it increases the bodybuilders’ ability to secrete growth hormone that aids in supporting muscle growth and metabolizing body fat. Bodybuilders use glutamine to lose weight without sacrificing the size of their muscles.

Supplement are definitely need for bodybuilding. Use the information above to get the best supplement and get your money’s worth.

There are many aspects to health and fitness, including diet, exercise, lifestyle and attitude of mind. In this article I cover one of the most important facets – the cardio-vascular workout. I include tips and advice on safely building up a useful regime of the most popular exercises.

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.