Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don’t lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

Now that we’ve got that out of the way, let’s go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don’t make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.

To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.

Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they’re covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we’ll look at each of these in turn.

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Big Strong Chest Muscles Command Respect And Confidence

So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest.

Many people actually think that there are 2 separate chest muscles, well there aren’t. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle.

All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.

For best results building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.

Many people typically use only 1 or 2 types of chest exercises and almost invariably, it’s the flat bench press and flys. Well, to build a powerfully big and well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle. All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.

A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.

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Want To Own A Muscular Greek God Body

If you are clueless at the gym and yet hungry for plain, good ‘ol professional advice to help you on the road to that sculpted physique of a Greek god, fret not! All you have to do is to have a solid commitment, use the knowledge gleaned from this article and you will attain the body you want pronto. But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries.

Use Free Weights instead of Machines More Often

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?



Compound Exercises Instead Of Isolation Exercises

Use as many compound exercises as possible to your workouts. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, that means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights means greater muscle gain.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

Train with Intensity

You must train intensively like a mad man for your muscle to grow. Try to do more reps or add more weight than the previous session or your muscles will think, “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.”

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work when we come to the cutting phase, to lose fats and gain rippling definition.

Correct Technique And Form

Everywhere, everyday, you will see people using wrong form and technique when training with weights. This not only compromises your growth, it will also make you susceptible to injuries.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that particular exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press. Lower the weights slowly, taking about 3 seconds instead of letting gravity pull the weight down. You must fight gravity to stimulate the muscles, if not, half of your effort is going to waste. Another common mistake is when people arch their back when they are doing their bench presses. By arching your back, you are using your spine to press the weight up. Your back must be pressed against the bench at all times for the exercise to be effectively working on your chest! However you MUST arch your back when doing squats and deadlift.

With some exceptions, as a general rule, if you can lift a weight in good form for more than 10 reps, it is too light. Conversely, if you can’t lift it more than 5 times in good form, it is too heavy.

To Grow Fast and Huge, You Must Perform Lower Body Exercises!

This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny legs in your pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated.

EAT and EAT Correctly

Losing weight and building muscles cannot happen at the same time although there are methods to do so and will be too technical to describe here. To lose weight, you must have a caloric deficit. To build muscles, you must have more calories, period! So do not be afraid to eat. Have plenty of protein, moderate complex carbs and some good oil like Omega, olive, flaxseed, fish etc., especially immediately after a workout. That is when your body is most nutrient hungry and will absorb whatever you eat very quickly. The longer you delay eating after a workout, the less effective it will be. Even better, take quick absorption protein shakes and high glycemic carbs during this time. The carbs will induce insulin production almost immediately and shuttle the protein to your muscle cells very quickly.

Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of your body weight. Spread your meals evenly throughout the day about 3 hours apart. It is advisable that you have supplementation of Creatine, Protein, Multivitamins and L-Glutamine.

Yes, you will probably gain weight, but a lot of it will be muscle weight because muscles are heavier than fats. You may also gain some fats because of the extra calories consumed. Don’t worry, it is a happy problem because the more muscles you have, the easier the fats are to shed when you come to the cutting up phase to get those rippling definitions.

Easy isn’t it? Now that you know the facts, the rest is up to your determination.

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The Science Of Muscle Building

Bodybuilding involves more than just lifting weights. It pays to have an understanding of human kinetics. How do muscles work?

Muscles develop by making them work. Muscles can only work when the body is in motion. They work extra when we are in full motion. Thus, to develop the muscles to the maximum, we must make them work to the best of our abilities. Hence, the bodybuilding principle of “No Pain, No Gain.”

You can’t grow your muscles by doing nothing. You have to move around a lot. The only thing that will grow in points of inertia, if you remain stationary, is your weight. If you want muscle growth and power, you must work your body methodically. Muscle training is called a workout.

Muscles can be toned (or conditioned) by regular activities like brisk walking, jogging, and doing other slightly heavy works. But toning muscles will not grow them in size and beauty. You have to do more

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Body Building Bulking Up How It S Done

Bodybuilding and bulking up muscle is something which appeals to large numbers of people. Much has been written about it in books and the media, and we are now seeing large numbers of instructional videos and DVDs being produced. You need to know what you are doing, however, so here are some tips for bodybuilding and bulking up.

Tip 1

Bodybuilding, bulking up, whichever way you want to put it, can be done in your home, but you will probably achieve better results by training in a proper gym, with free weights. When you make the effort to travel to a gym, it helps prepare you mentally for the workout, and the professional surroundings will stimulate you to give your best effort. Gym work is usually far more effective then home work.

Tip 2

Don’t overlook cardiovascular work. Bodybuilding and bulking up will no doubt take up much of your time and energy, but they will be so much more effective if they are done from a solid base of aerobic fitness. Cardiovascular work will vastly improve your muscle tone, as well as your general health. Because of this, you will be increasing your chances of living longer, as the one muscle which you cannot afford to be weak is your heart.

Tip 3

Make good use of nutrition bars. Regular intake of the nutrients needed for bodybuilding or bulking up is vital, yet with the pressures of modern life there are bound to be times where meals are missed. This will doubtless impair your progress, and could even stop your muscle growth. Nutrition bars will help you fill that gap. The only danger of having such a convenient source of nutrition is over-reliance. Nutrition bars are not as nutritionally rich as a proper meal, so only use them when necessary.

Tip 4

Another useful bodybuilding/bulking up tip is to get into some creatine. The entire subject of creatine intake is very involved, and would take more than just an article to explain. Red meat is the only natural source of creatine, and it is an abundant supplier of energy to the muscles. Increased creatine consumption should mean you can work your body harder, and achieve greater muscle growth for the same amount of effort. Quite an impressive achievement for one simple supplement.

If bodybuilding/bulking up is something you want to do, the tips here will get you off to a great start.

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A bad day fishing beats a good day at work

I managed to get the week off work and made plans with my old man to fish our local harbor today. Even though everything seemed right we just couldn't take a trick and the day ended with a quick run back to the boat ramp to beat one of the tropical storms we get. The fishing was slow and even though we caught a few fish they were all very small. Sometimes fishing is like that though and the uncertainty and challenge is what makes it fun.

Most anglers have heard the saying a bad day fishing beats a good day at work, but what I want to know is if you stand by this saying or not? Please leave a comment.

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