Bodybuilding And Forced Repetitions Dilemma

Dilemma of forced repetitions in extreme bodybuilding is old as this sport itself. Most bodybuilders are grown up with mentality “no pain no gain”. That is why majority of them can not or will not stop training even when muscles are so tired they can not do a single repetition more. That is why the so called “training partner” of “helper” function has been invented. Majority of top bodybuilders have a partner accompanying them and assisting them with that third repetition when muscles start to rebel. The purpose of doing this is clear. If I do one or two repetitions more, the pressure on my muscles will increase and so will increase the growth of the muscle. Right?

No it is not right!

Let us take a deeper look into this subject. What does that extra forced repetition mean? It simply means you have done it but with less effort and less power than previous repetitions that you have done without training partners' helping hand. Muscles were subject to lower tension. You did not accomplish that weight with the same strength you would have when weightlifting alone. In other words you have completed the repetition with “less” weight than planned.

Now try to compare this doing with the commonly known and bullet proved rule in bodybuilding which says that muscles are growing only if they are under maximal pressure. The answer is clear. Two or even more forced repetitions have just caused muscle tiredness without any positive effect at all. A tired muscle can not be brought to its maximal charge as it simply can not lift that weight anymore.

One has to realize that those kind of forced repetitions lead to early damages, as muscle in that moment looses its natural coordination. Training partner is an extremely important person for a professional bodybuilder. But his role is not to lift weights instead of you. His role is to encourage, motivate you to complete quality trainings and achieve better results. Training partner is there to help you lift more than you would dare if training alone. It is wrong to use a training partner to help you damage your muscles. You will never be able to wrap up that training with 100% effectiveness.

All Natural Bodybuilding Workout Routine

Most people refuse to believe that it is possible to build muscles using all natural bodybuilding programs. This is why bodybuilding has had such a bad reputation especially because of the famous bodybuilders who use steroids.

All natural bodybuilding simply means the use of natural methods to build body muscles i.e. with no use of any muscle enhancers or anabolic substances. Real athletes use methods by following a routine that features well structured bodybuilding diets and natural performance enhancing supplements.

Tracking progress in natural body building is important. Any bodybuilder should clearly outline his or her targets or goals so that it could be easier to access progress. If you don't have well defined goals, then your chances of success will be very slim.

Take some time to learn as much as possible about bodybuilding in order to be able to "custom build" your body in a way that suites you best. Learn as much as you can about natural supplements, training and dieting. Don't give up half way through - this process is about serious commitment.

One of the best way to stay in the game for longer is to start by establishing clear reasons why you want to use an all natural program. The truth is, when it comes to a sport such as bodybuilding you are either doing it naturally or not. This is an especially important point when considering professional bodybuilding. Remember that in competitions, you are not permitted to use any unnatural supplements. The reason is simple, if others were to use steroids, then it would defeat the whole purpose of the sport - it would simply be unfair to those choosing to go the natural route.

It may look difficult at first especially for beginners but it is possible to use methods that are natural for building body muscle. Anyone, including you, can build them and be successful as a bodybuilder by simply designing specific and highly effective diet and bodybuilding workout routines. All in all, using natural ways is the best way to build muscles - it's not just for making you feeling confident and looking great but it is a sure way to stay healthy.

You may want to visit a physician to do a check up before you start. Some people have conditions that prevent them for lifting too much weight and taking some certain foods substances. You may also need to consult a professionally trainer to help you develop the best program for you.

Best Bodybuilding Supplements To Gain Weight, Build Muscle And Increase Strength

If your looking to build superior ripped muscle by adding additional weight in the form of muscle or dramatically increase your overall strength and workout intensity then bodybuilding supplements may hold the key to what you're looking for and for good reason. Many aspiring weightlifters and bodybuilders know that taking the right muscle enhancing supplements means increased gains and taking the wrong muscle building supplements means a waste of money and even worse, perhaps possible injury or illness from the adverse side effects.

No discussion about bodybuilding supplements would be complete without talking about creatine monohydrate. This is considered by many to be the grand daddy of muscle building supplements. Actually, you may not be aware of this but creatine does occur naturally in our bodies. It's produced from a combination of three amino acids; arginine, glycine and methionine. Creatine is renowned for providing a short energy burst, which makes it beneficial to weight lifters and bodybuilders that are serious about reducing their lactic acid buildup, increasing their strength, providing more energy for your workouts and adding muscle weight gains in a short amount of time.

Another beneficial bodybuilding supplement is whey protein. This is considered to be the highest grade of protein and since protein is the building block for muscles it only makes sense that whey protein can help in this endeavor. Here's a fact that may surprise you. Whey protein actually contains some of the same ingredients that are found in a mother's natural milk. This is one of the main reasons you find whey protein in bay formulas. It's good for the body. The big benefit for weightlifters revolves around the fact that whey protein provides many important nutrients; especially the much needed amino acids. As a result whey protein is valuable to repairing and rebuilding the muscles after a strenuous workout. For this reason whey protein is a fantastic bodybuilding supplement.

One final bodybuilding supplement that deserves to be mentioned isn't just for muscle bound weightlifters. In fact it can be used by anyone interested in adding the necessary nutrients, vitamins and minerals that they may be missing out on due to the normal diet. These meal replacement supplements, as they are commonly called, are very quick and an extremely convenient way of proving your body with protein, carbohydrates and other vital minerals and nutrients. Most replacement meals come in several tasty varieties and are engineered to either help you lose weight or gain muscle weight. For bodybuilders the weight gain meals are what they are most interested in consuming.

As you can gather there are literally hundreds of different bodybuilding supplements on the market but the three mentioned above provide the best hope of obtaining additional muscle weight and increasing your workout intensity levels and post workout recuperation.

Bodybuilding - Build Muscle Faster by Using Supersets With Your Bodybuilding Program

If you're on a bodybuilding program and are trying to build muscle, supersets might just be the thing you need to kick your progress into high gear. Many of those involved with bodybuilding have used it before and have seen great results by doing so.

Supersets are an advanced weight lifting technique where you are going to pair two opposing muscle groups together, working one and then immediately moving to the next.

Here is information about the benefits such a technique provides along with how to integrate this into your current workout program.

Benefits of Supersets

Decreased Gym Time

One of the biggest benefits of supersets is decreased time in the gym.

For those who are busy, they can be a great way to get in a good workout without having to spend hours at the gym. By doing two exercises at a time, you essentially cut your rest time in half, thus dramatically shortening the sessions.

Increased Testosterone

Another key benefit of supersets is that they will also increase your testosterone levels quite a bit due to this decreased rest time. If you have more testosterone moving throughout your body, you're going to have a correspondingly increased rate of weight gain.

Just with this, be sure you are still lifting as heavy as possible because that is also another requirement for increased testosterone levels.

If you decrease the weight too much, this will not be effective in building muscle as that overloading stimulus is not being applied.

Increased Muscle Pump

Finally, the last benefit you'll see when you do supersets is an increase in the muscle pump you experience. This is virtually how big your muscles look initially after a workout. If you've ever done a hard biceps and triceps session for example, you've likely experienced just what a muscle pump can look like.

While the size may not be permanent, it can really help to improve motivational levels and make your workouts feel like they are really working.

Integrating Supersets Into Your Workout Program

To start including supersets into your workout program, you'll want to choose a day where you are going to work two opposing muscle groups. This could be such muscles as the biceps and triceps, the chest and back, the quads and hamstrings, or the inner and outer thigh.

All of these work opposite each other and are great for doing supersets.

Once you've decided which muscle groups you're going to work, then select one exercise for each.

So, using biceps and triceps, you might do bicep curls followed by tricep kickbacks. Or, for quads and hamstrings you could do leg extensions followed by hamstring curls.

What you will then do, is perform the first exercise, move directly to the second, and then take a rest for about thirty seconds to a minute. The quick movement from the first exercise to the second is really what is key here so try not to short yourself on this.

If that means taking a longer rest break in between each superset, so be it.

Also keep in mind that supersets are a little more intense and as such, you don't want to do them every single workout and for all exercises you do. Focus on one or two muscle pair groups at a time and keep the remaining exercises in your program done as usual.

So, if you'd like a change with your workout program, give supersets a try. They can really make a difference when you start stalling and not getting the results you're looking for.

Bodybuilding - How to Make Your Arms Bigger

This is a post where I want to write something about Bodybuilding. I think there are a lot of people who go to Fitness, just because they want to make their Arms Bigger. Well how you will know how to make your Arms Bigger if you don't read nothing about that. Making exercises and not having a good nutrition won't make your Arms bigger, so you need to follow this simple advice I wrote here:

Having big Arms is one of the hardest thing in Bodybuilding, well for most of us. Things that make your Arms bigger are exercise and nutrition. If you will exercise only your Arms and forget about other parts of your Body, that won't make your Arms bigger than if you would exercise all your Body. Exercise with no Nutrition it's nothing, so you must eat a lot and follow one of this post I wrote about nutrition: Gain mass, Definition, advices.

Which parts of muscles your Arms include: Biceps, Triceps and Forearm. It also includes Shoulders, but Shoulders exercises are different than Arm exercises. You need to know that Triceps is 60% of your Arm and Biceps is 40%, Forearm is part of lower part of Arm, Biceps and Triceps are upper part of your Arm.

* How to make your Arms Bigger - Exercises

1. BICEPS: When doing Biceps exercises you need to know that usually lower weight makes faster results than heavy weight. So you need to concentrate when making Biceps Exercises, here are one of them: Berbell Curl, Dumbbell Curl, Lever Curl, ... For more info go on exrx.net site.

2. TRICEPS: Triceps works with almost every exercise you do for your Body, except Leg exercises. It regenerates faster then biceps so your exercises can be faster. Here are some exercises for Triceps: French Press, Skull Crusher, Incline triceps extensions, Triceps Bench...

3. FOREARM: Usually works with Biceps and Triceps exercises, you don't need to take solo exercises only for Forearm, it is enough 1x/month. Here are some exercises for Forearm: Hammer Curl, Reverse Curl

* How to make your Arms Bigger - Nutrition

1. Eat eat and eat. That is all I can say, follow some post I wrote about nutrition, gaining mass or definition, you need to follow all that, or there will not be any results!

Female Bodybuilding Workout Information

I'm here to share a little information on the proper female bodybuilding workout. Men seem to naturally gravitate to the proper exercises at the gym and it is the women that really don't have that instinct about what is going to really help. To be honest, I've been doing this for almost a decade now and I haven't really seen much information on bodybuilding that is designed to help the female out. It seems like there just isn't enough of us doing it or society still thinks it is pretty taboo. Either way, I've been doing this for some time, so I have a lot of information to share with you on the proper female bodybuilding workout.

When it actually comes to the workouts, you'll want to try to keep things as compound as possible. Basically there are two types of exercises available to you; isolated and compound. Isolated exercises are the ones that are going to work small or very little muscles while you do them. Compound exercises are the ones that work huge portions of the body. The reason compound is so much better is due to the fact that it provides a much more intense stress on the body, which promotes muscle growth.

The female bodybuilding workouts should also try to cycle volume. Volume is just the amount of weight you lift multiplied by the amount of reps over a week. You want to mix it up from high volume to low volume and to regular volume weeks. This is another unique way of stimulating muscles without actually having to lift heavy weights.

Women's Bodybuilding Guide

I'm going to give you a little women's bodybuilding guide to help you on your way to becoming a bodybuilder. This is a tough sport, not because there is difficult work to be done, but because it requires such long term dedication applied every single hour of the day. You have to have a strong determination to make it in this sport and if you have that, you should be following my information.

Your gym workout has to be hard and intense. I suggest you stop wasting your time on tiny isolated workouts like barbell curls and things like that. You need to start working out with compound exercises. This is where muscle is built. If you look around the gym, you're going to see two different types of people; wannabes and the real deal. Wannabes are typically skinny, but they think they're big. The real deal, you'll find these people over doing squats, deadlifts, bench presses and whatever extremely difficult lifts they can find. Compound exercises are the key to building muscle. If you're not doing squats and deadlifts yet, you need to start today. They are so important for success.

The next thing is your diet. You need to be eating protein every few hours. The reason is that your muscle repair throughout a 48hr period. That means that they're going to need nutrition all day long. Unfortunately the 2-3meals a day just doesn't cut it. You need start eating every few hours to keep a constant flow of nutrients coming in.

Natural Bodybuilding Nutrition - Building a Good Body Building Diet Plan

Beginning a new nutrition program is never easy, especially for beginners. If you are looking to learn how to structure your diet for building muscle and adding mass then follow the following proven principles of proven success.

Bodybuilding nutrition does not have to be a chore as many people think of it. You certainly do not have to starve! A bodybuilding diet plan is very healthy, and includes all of the major food groups, making it a complete nutrition solution that you can incorporate into your lifestyle. A sound nutrition plan has to include all of the essentials for health but muscle growth as well.

Therefore, a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. It's also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding diets do not include most of junk foods and unhealthy treats such as candy full of simple sugars, fried foods, white flour products and alcohol. If you want to follow a healthy lifestyle then you certainly must minimize your consumption of these unhealthy treats.

Here's a sample bodybuilding diet plan that will work very well for pretty much anyone who is looking to add muscle mass. Depending on your weight and body fat levels, you may need to increase of decrease the amounts of foods consumed.

Meal 1: 6 egg whites, 1 yolk 2 slices low fat cheese, 3oz oatmeal, 1 apple or banana, 1 cup of low fat milk.

Meal 2: 6oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, 1 tomato.

Meal 3: 8oz grilled chicken breast, 2 baked potatoes, 2 cups salad, low fat dressing.

Meal 4: 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese, 1 cup of low fat milk.

Meal 5: 8oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil for dressing.

Meal 6: 6 egg whites, 1 yolk, Half cup oatmeal, 1 cup low fat milk.

You can also include a daily multivitamin supplement to ensure you are getting all of the essential micronutrients needed for proper muscle growth and recovery.

This diet plan will provide you with all essential proteins for muscle building, carbohydrates for ample energy & glycogen replenishment and healthy fats for additional calories. Try to space meals three hours apart and always remembers to drink plenty of water throughout the day.

Bodybuilding Exercises - Are Leg Squats The Most Versatile Of Bodybuilding Exercises?

One of the easiest and quickest bodybuilding exercises is the leg squat. You need no equipment initially (though you can build up to using weights across your shoulders or in your hands).

And still, it can be one of the most effective exercises you can use to maintain muscle tone and build definition in pretty well all of your leg muscles.

In it's simplest form, you'd be amazed at just when you can fit leg squat exercises in. It's one bodybuilding exercise that's possible whilst doing something else, like being on a phone call, or watching the stove while you are cooking a meal (be especially careful if you are close to hot stuff!).

In fact many bodybuilding exercises can be done while you multitask.

So, the leg squat then, how is the best way to do it?

It's pretty important to get yourself comfortable, like any bodybuilding exercise, because if you are feeling off a bit, you won't want to see them through, or even might damage yourself as you move in a poor way.

Getting your self comfortable to do leg squats is easy, here's how:-

1) Stand with your legs comfortably apart (usually shoulder-width apart is the most natural and easiest), and shake yourself a little to make sure that you are loose enough.

2) Take a dozen or so deep breaths, focusing your breathing in your belly, rather than in your chest.

3) Relax and focus gently on your body and how capable you feel about the bodybuilding exercise you are about to undertake.

4) Starting the leg squat, slowly lower yourself down, bending gently at the knees to a point where you feel comfortable. Remember to breathe out in the phase when you are going down.

5) Hold for a few seconds at the lowest point (this is a really vital point in the whole leg squat exercise), and then, slowly again, raise yourself up to standing. This time it's important to breathe in as you raise yourself up.

How easy is that? Yet, when you do a few leg squat reps, especially if you are quite new to this, you will really find the muscles tightening and the benefits will be obvious!

How many reps? Well, that is up to you. Start small, so that you will not damage yourself and be put off, increasing as you gain strength. Each day you do your leg squats, you can gradually increase the number - it's a more demanding bodybuilding exercise than you might think.

Indeed, when you are starting out, leg squats are one of the very best exercises you can do for your legs. Later on, just add some small weights in your hands and even, when you are really working out, an advanced bodybuilding exercise is to have bigger weights across your shoulders too!

This exercise will work the leg muscles pretty well. If you want to add some variety, you can broaden the pressure on some muscle groups and enhance them more.

For example, if you stand with your toes pointed slightly out, it will work the muscles of the inner thigh more. Conversely, if the toes point inwards a bit (whilst staying comfortable), the outer thigh muscles get the workout!

Cool eh?

Using leg squats as a core bodybuilding exercise on a regular basis will make a pretty good job of your legs. Just take your time as you build up the reps as well as any weights you might want to add.

And, did I say that leg squats are one of those bodybuilding exercises that you can do almost anywhere, even at your office or in the home!

Bodybuilding - 'Skinny Guy' Genetics and Bodybuilding - Do They Go Together

There are some men out there in the bodybuilding world who can just naturally see a good weight gain. They simply look at a dumbbell and it seems like they build muscle overnight. Then there are those in the bodybuilding world who don't. These are often know as the 'skinny guys' or 'hardgainers'.

These are the individuals who train and train and train, and yet still cannot seem to build muscle if their life depended on it. What's the story with them? Are they destined to live the life of a string bean forever? Or can something be done with them too, to get their body looking more strong and shapely?

You bet there is. These individuals just need to learn the 'hardgainer' secrets that should be applied to their workout program. When they do, they can grow too. It's not magical growth that comes on over night, but it is solid weight gain that is composed of lean muscle mass.

Don't forget, since most of these guys are naturally quite lean, this serves to help them when they build muscle since they won't have to spend near the same amount of time trying to diet the fat off later on.

So yes, you may be 'cursed' with skinny guy genetics, but to look at it another way, this could actually be a blessing in disguise.

Skinny Guy Bodybuilding Principles

That said, there are some general bodybuilding principles that you as a skinny guy must follow. If you fail to do so, you are just wasting precious time in the gym because your body just isn't going to be changing.

The most basic ones include:

More Rest Time

Contrary to popular belief, you need more time to lift

Fewer Isolation Exercises

Those bicep curls, they are not for you my friend, you need a whole new set of exercises

More Dietary Fat

Think you're going to gain weight on a protein and carb diet? Think again.

Untraditional Cardio Methods

Yes, even skinny guys should do some cardio, however you should not be doing typical 45 minute steady state sessions or 20 minute sprint sessions. That will only work against you.

A Different Role Model

If you're currently idolizing one of those naturally big guys you see, you should stop. You are not like him and do not have the same body chemistry. You need to find someone who does and who has beat these skinny guy genetics. Then, you will have found someone who you can relate to.

So, if you're someone who is struggling to add any more weight to the scale, think about these principles. If you aren't putting them into action, you're making a big mistake.

Keeping Bodybuilding Clean - Natural Bodybuilding Competitions

There has been a very strong movement of the last decade or so to clean sport up and get drugs out the door. Bodybuilding in particular has been under intense scrutiny regarding doping issues and there have been several notable moves made by the big players in the industry to get the sport in line with current drug free trends.

One organisation that has done much to promote drug free bodybuilding is the INBA (International Natural Bodybuilding Association). The INBA is extremely strict regarding its drug free policies and adheres to International Olympic Committee drug lists and testing. This approach is in stark contrast to groups such as the NPC (National Physique Committee) which only tests for anabolic steroids, prescription diuretics and prohormones.

It is this lack of consistency when it comes to the anti doping controls that sometimes sideline natural bodybuilding competitions and their competitors as being somehow inferior. As long as there is no universal ruling regarding the use of banned substances and even which substances should be banned, there is very little chance of bodybuilding ever being totally drug free.

Testing methods prior to natural bodybuilding competitions also differs greatly between the different natural bodybuilding organisations. One will do IOC style blood testing, another urinalysis and some even go for polygraphs. And the all have their own banned substance listings to further confound the issue. Natural bodybuilders earn the rank of natural professional bodybuilder through their membership and of the many drug free bodybuilding association, but what is the status of that rank once earned. Bodybuilders using banned substances with impunity will probably always pip the natural bodybuilders to the post when it comes to sheer bulk. So where is the incentive to go drug free?

At the end of the day, public sentiment and the work done by drug free bodies in getting the message out regarding the benefits of clean sport are the only really effective entities when it comes to instituting reform. That and universal solidarity on issues such as banned substance classifications, testing methods and the structure that natural bodybuilding competitions are to follow. It is inevitable however, if one considers global trends, that the door will eventually shut permanently on the silent support that banned substance use in sport so often gets. It will, of course, never stop their use which is sad really as the standards seen in natural bodybuilding competitions are every bit as high as any non-controlled events.

Bodybuilding Basics for Beginners

Bodybuilding is much more than massive men and women standing in front of a crowd flexing and posing. I can say it works because I do it myself. But it requires hard work and dicipline along with access to the right kind of equipment.

The important thing with bodybuilding is to consume between 25-50 grams of protein (depending on your needs) every three hours. It can be hard and grueling, but through hard work and perseverance you can reach your physical goals. Success requires staying inspired and sometimes giving your bodybuilding plan a tune-up. With bodybuilding, not everybody has the same resources or reputation of an Arnold Schwarzenegger or Jim Lorimer, but their success should perhaps convince some that trying a little harder might be a good idea.

If I were you I'd worry more about my bodyfat percentage than my body mass index (BMI). Consider that there are many wildly different theories and beliefs about bodybuilding, even among so-called experts, but I personally feel the BMI is more important. Do some research online and make your own bodybuilding decisions, knowing that what works for one may not be best for another.

It's important to know that some knowledge of muscle-anatomy is essential, as it will help you know where to focus your efforts for maximum return. Knowing that should help motivate you to learn more about the various muscles.

Think about how to effectively pursue your musclebuilding goal. With bodybuilding, it helps to have a workout partner ready to slip plates off the bar or move the pin in a machine weight stack. Going it alone can be dangerous, because if there is an accident (a weight slips off or you put too much weight on the bar), there is no one around to help you. Unless, of course, you have access to machine weights that do not require manually adding or removing weight on a bar.

An interesting statistic about bodybuilding is that one out of two Americans will die of Cardiovascular disease �" which in most cases could have been prevented through proper diet and excercise. That being said, make sure you keep refined sugars and hydrogenated fats down to a minimum or, preferably, none.

So many people talk about how slow their metabolism is and why they need to start taking the latest supplement, yet they don't even understand how the human metabolism works. Since bodybuilding involves high-intensity, explosive-type effort, it makes sense for bodybuilders to make sure that their stores of creatine are full. It's also important that you get the right breakdown of protein, fats, and carbs for your specific body type.

So often I hear people say, "I can't afford to take time out of my busy schedule to lift weights!" Considering the progress you can make with less than 1 hour three days a week, that's hard to believe. So now it's time to buckle down and get serious about bodybuilding. No more excuses! I hope you can take from this a little insight into what I believe is the best method of getting it done. If not, then no hard feelings.

Don't forget to check out popular message boards to get inside information and ideas on hundreds of bodybuilding subjects. You can also post questions (and answers if you have them), plus read what hundreds of bodybuilders think. It's an invaluable source for bodybuilders.

With bodybuilding, take some time to relax and regroup yourself between sets. Also, be sure and increase the amount of weight you lift on a regular basis so your strength continually grows.

Bodybuilding may not be easy at first, but you'd be surprised at what you can accomplish with a little dedication. Stick with it and focus on making small improvements overtime. In the end you will realize that the perfect bodybuilder is you.

Bodybuilding - The Principles Behind Muscle Growth

When it comes to bodybuilding, the process of muscle growth can be different depending upon the training program that is utilized.

There are two main ways that muscles will grow: sarcoplasmic hypertrophy and myofibril hypertrophy.

How you train will determine which type of growth you are primarily experiencing.

Sarcoplasmic Hypertrophy

Sarcoplasmic hypertrophy is what is going to mostly make the actual size of your muscle look bigger initially. You've likely experienced this before if you ever put in a really good bicep and tricep workout and noticed your arms looked particularly large. What's going on?

What happened is that there was a build-up of intercellular byproducts (such as lactic acid for example) that caused a so-called 'muscle pump'.

Unfortunately, as you've also probably noticed before, this 'pump' does not last for very long. Within an hour or two after the workout, those byproducts will be removed from the tissue and you'll be back looking more like your usual size.

Not that obviously this type of growth isn't beneficial - a good muscle pump can be highly motivating and keep you coming back to the gym for more, it's just important to understand that this is not going to be long-term growth that's going to stick with you if you stopped working out for a week.

Myofibril Hypertrophy

Next we come to the other type of hypertrophy - the type that's more 'true muscle growth' because it tends to last for months after it's experienced. Myofibril hypertrophy occurs when the actual muscle tissue (also known as the 'myofibril', hence the name) enlarges in response to an overloading stimulus.

These types of gains are a lot slower to be seen and usually won't produce quite the same amount of size as the sarcoplasmic hypertrophy does.

But, the good news is that these gains are also associated with a good increase in strength, thus it's a great indication that you are improving in not only size but also your performance in the gym.

The Best Of Both Worlds

Now, with most training programs you are going to get the best of both worlds just because of the nature of training. First you'll see the sarcoplasmic growth, and then if you carry on with your workout and progressively keep adding weight to the bar then you're going to see the myofibril hypertrophy.

One thing you may want to keep in mind, however, so that you can target your workouts more to what you are going for is that sarcoplasmic hypertrophy will be seen more when your rep range is in the seven to ten range, while myofibril hypertrophy will be effectively targeted with the four to six rep range. The primary reason for this being that to produce a build-up of byproducts you need to work the muscles over a slightly greater period of time, while to work on maximum strength you need to be lifting as high of a weight as possible, so by corollary will be using fewer reps.

So, keep these two main principles in mind during your next workout. Try and work across a variety of rep ranges to experience the best growth possible, growth that not only shows up immediately but then also sticks with you well into the future.

Bodybuilding - How Bodybuilding Affects Your Libido

Whether you are really into bodybuilding or just someone out there who is looking to get in shape and build muscle, there is no question that working out will influence your sex drive. Just what is the connection between the two? Will high intensity workouts harm or help your sex drive?

Here is what you need to know.

Increased Testosterone

Whenever you are involved in heavy lifting, it's going to increase your testosterone levels and help you make more progress in the gym. Testosterone is a natural hormone that helps to build muscle, but it also acts as the sex hormone as well.

Men who are showing higher levels of testosterone in their system will also see a correspondingly higher libido. Therefore, getting to the gym on a regular basis will most definitely improve your sex life.

Overtraining

Now, something else that you must really think about is how overtraining affects the situation. While working out is good, too much is not so good.

When you are placing more stress on your body than it can handle, much of its reserves are then going to go towards handling this stress, which then causes a drop in libido levels. When the body has a lot of other stuff going on, sex is the last thing it's focusing on. You've likely also noticed this before when you are highly stressed. You might have found that your libido also took a drop at the same time.

Low Carb Eating Approaches

Finally, the last factor to take into account when considering how your weight lifting will impact your sex drive is what type of nutritional program you're on. Some people choose to use a lower carb approach to gaining muscle, but you must be really careful with this as low carb itself can very often mean reduced libido as well.

Keeping the carbohydrates at a more moderate level in your diet will help you to maximize the effects you see on your libido and ensure that your sex life does not start suffering.

Further, those on low calorie diets will also notice a drop in libido levels, but since you shouldn't be on low calories when trying to build muscle anyway (as a calorie surplus is absolutely essential), this should not apply to you.

So, keep these three points in mind. As long as you are on a good weight lifting program that factors in enough time for rest and are eating a good, mixed diet, you really should not notice any major issues with your libido levels and very possibly will actually see an increase occur.

Bodybuilding Power Drinks

In bodybuilding, much of the body’s energy and strength is used. After the hard work, the body needs rest. A time to recover helps the body to regain lost energy and fuel. It is important also for the body to have sufficient power for the next set of training, to be able to meet the required performance.

That is why power drinks play a vital role for supplying needed and sufficient amount of performance out of the body at a given time. At the same time, when the body is all worn out, power drinks can also help in repairing damaged cells in the body. There are assorted power drinks available at the markets, some are even promoted commercially to gain more popularity but then they can all be equally expensive too.

If you want to personalize your power drink or if you want to make sure what ingredients are in the power drinks you take in, you can make your own blend to meet what your body needs for a specific bodybuilding training set. There are many protein power drinks that you can blend and mix. Protein power drinks add muscle to the drink and it also contains carbohydrates, calcium, riboflavin and of course, protein.

Below are samples of protein power drinks:

Milk and Honey

2 tbsp unflavored protein powder 2 tbsp honey 1 � cups milk

Prepare the ingredients and mix unflavored protein powder, honey into 1 � cups milk and then sprinkle it with nutmeg or cinnamon.

Banana Smoothie

1 cup milk 1 large frozen banana 2 tbsp vanilla flavored protein powder 1 tbsp honey

Simply mix all the ingredients together in a blender and transfer contents into glass when ready.

Chocolate Peanut Butter Shake

1 cup milk 1 scoop chocolate ice cream 2 tablespoons peanut butter 1 egg

Put all the ingredients together in a blender and serve when done.

Bodybuilding Diets For Women

I'm going to share some bodybuilding diets for women. I've been doing this for a few years now and there is a lot to learn. Bodybuilding isn't easy for anyone, let alone women. The reason this sport is tough is because you have to be dedicated for a long time, day in and day out. It's just something you can't escape or take a break from and this is hard on most people. You have to have this long term determination. It isn't exactly hard, it just if you don't have that unshakable determination, you're going to have a hard time. I'm going to share a little about what I've learned in my time that should be able to help you out.

I think the first piece of diet information is the most important. You should start eating smaller meals more often. The reason for this is simple; increased metabolism and more consistent nutrients. Having a fast metabolism is important to bodybuilding because it limits the amount of fat that actually ends up being stored. Having consistent nutrients is important to the process of building muscle. You always need some coming in, so you can repair them.

Before bed, you should have a meal of protein and fat. This combination of food provides a slow down in digestion. It allows your body to slowly digest the protein throughout the night, giving you a consistent flow of nutrients.

Lastly, you should definitely be eating a big breakfast every morning. This jump starts your metabolism for the day, as well as, providing the energy you'll use throughout the day.

Getting Ready For Female Bodybuilding Competitions

I wanted to help you get ready for female bodybuilding competitions. You're going to have to be extra vigilant to be prepared for this. You have to be incredibly smart and you're going to need to plan. The reason is because you have a schedule to meet. You have to be at your peak on a certain day and if you're not, than you'll probably lose. There is important things you have to catch up on, so you know exactly what your body can take. This will keep you on schedule when it comes to the competitions.

You have to figure out your calorie maintenance on a typical day at your currency working out. A lot of people don't know what it is, so you're at a disadvantage. The reason you have to know this is because you can calculate how much you need to eat (exactly) to meet the weight you want. Roughly 3500 calories make up a pound. If your maintenance calorie amount is 1600 calories/day and you want to lose one pound a week, that means you that means you need to cut out 3500 calories from your total weekly diet. That's roughly 500 calories less. You have to know these things to keep things working on a schedule.

Another important part has to do with the day before a competition. You're going to have to do things a little different. You want to be able to drop the water out of your body, so that you become practically all muscle. There are various techniques for this, one of which is drinking distilled water.

Bodybuilding - Fructose and Your Bodybuilding Efforts

If you're currently on a bodybuilding plan and are trying to pack on a maximum amount of weight gain, there is no doubt that you also need a good bodybuilding diet. Since what you eat will determine about 90% of the muscle building results you see, if this factor is not taken care of, you are going to miss out on the progress you should be getting.

One food group that may dieters question is fruit. Some believe that because it contains natural fruit sugars, if you are trying to lose weight, you should avoid it. What about those who are trying to gain weight though? Is fruit a good option for you?

Fructose In The Context of Bodybuilding

The thing that sets fruit apart from say a bagel, is that approximately half of the carbohydrates contained in it come from fructose, which acts differently in the body than pure starch or glucose does.

What happens when you consume fructose is that these calories are going to be directed right to the liver rather than being dispersed into the blood, raising blood sugar levels and then either being used for energy or being stored in the muscle as muscle glycogen.

While this is good in the fact that it's not going to raise your blood sugar levels, causing a big blood sugar spike followed by a drop, it is bad because it means less fuel to the muscles, which is what you need when you are actively trying to build new muscle.

The Other Issue With Fruit

Now, that's not it - there is yet another issue to consider here. We've already established that some of the carbohydrates contained in fruit are going to be sent to the liver, now consider the fact that the liver can only store so many carbohydrates before any addition consumed turn directly to body fat.

Since when bodybuilding you are already consuming more calories than you need (this is necessary to build new muscle tissue), adding more fat is the last thing you need. If your diet is very high in fructose coupled with that hypercaloric intake, you may just find that you start packing on the pounds, but rather than these pounds being rock-hard muscle, they are rather squishy. Not something most of you are going for.

So What's The Deal With Fruit Then?

To summarize and put this into perspective for you, the liver can store about 50 grams of fructose a day. Each fruit you eat is about the equivalent of 5-10 grams each. So, theoretically speaking you could eat between 5-10 pieces of fruit a day without any problems - that is, of course, assuming the rest of your diet is devoid of fructose.

Paying attention to other things you may be eating that do contain fructose (often termed 'high fructose corn syrup) is potentially one of the smartest moves you can make in your quest to gain lean muscle and keep fat levels under control.

It is much smarter to do this and keep moderate amounts of fruit in the diet because fruit itself does supply the body with lots of nutrition - nutrition that many of those other high fructose foods lack.

This then will also allow for more carbohydrate calories to come from starch or glucose, which will work very well in the body to build that new muscle you're looking for.

Body Building Program - A Good Bodybuilding Program Leads To Maximum Gains

A proper body building program is to be followed in order to tone our body muscles. In general a good body building program will consists of a series of workouts. The workouts are as follows: The first workout involves concentrating on the chest and triceps. The second workout involves performing any of the hamstring and quad exercises. Normally a day break is taken after these two workouts. The third workout involves performing any of the calves and shoulder exercises. The final workout is for the back and biceps. After this workout a full day's break is taken.

Along with these workouts a good body building diet should also be followed.

In general a good body building diet program should be supplemented by a combination of proteins, carbohydrates and fats. The approximate amounts of these components should be about 20% of fats, 40% of carbohydrates and 40% of proteins. This diet pattern should be followed mainly by body builders who would like to increase their muscles by reducing their body fat. Your body building diet program should contain carbohydrates from various different complex sources.

The complex sources should be extracted from brown rice and oat meal. Proteins maybe obtained from lean sources. Lean sources maybe obtained from food items such as red meat and tuna. Fats are obtained from unsaturated food sources. These maybe obtained from flax seed oils and olive oil.

Before starting a body building diet program you must be well aware of your regular calorific intake. It is normally advisable to increase the calorific intake in the body when a person is trying to build there body. Dramatically increasing the intake of calories for periodic days will help increasing the muscles in a better way. In general while doing cardio it is advisable to increase and decrease the speed with which the exercises are done.

The same procedure can be performed to increase the muscles in the body, by increasing and decreasing the amount of food. While in a program periodic rests are advisable. Certain body builders are very busy training all the time that they forget to take rest. Taking a couple of days off when in a program will restore the glycogen, increase the anabolism and also restore the hormonal indexes to optimal levels.

In general there is no good muscle building program's that suits everybody. There are different kinds of programs that suit different people. In America certain Body Building firms follow Aerobics as a part of there body building program. During body building light aerobics is the only form of aerobics that should be followed. All the exercises are performed towards complete failure. Failure may be absolute, complete or just failure. Failure in the sense a point where the body is unable to perform any more of the particular set in a proper, complete manner.

Bodybuilding Tips - The Effective Exercise Programs For Bodybuilding

Do you want to have a body that is totally ripped? With a toned and ripped body, you can be sure that you will be able to impress anyone at the beach and also have the confidence of a movie star. Although some people may just lift a few weights at the gym, you have to remember that there is a technique in bodybuilding that you can even consider it as a science.

For proper muscle gain, one must remember that proper exercises are a must.

You don't work out the same muscle groups every day. You have to exercise each muscle group separately and you need to rest it. This will encourage muscle growth faster and will also discourage muscle loss.

There are basically three days for bodybuilding. You can schedule it on Mondays, Wednesdays and Fridays. However, you need to remember that cardiovascular exercises should be conducted at least 6 days a week. The same goes for abdominal exercises.

Now, on your first day at the gym, you need to work out your chest and triceps. Pick four exercises for your chest and four exercises for your triceps. For the chest, you can do bench presses, inclined dumbbell presses, declined barbell presses and cable crossovers. For the triceps, you can do the bum triceps pull, barbell triceps presses, one arm triceps extension, and V-bar pull down.

For the second day, you will need to exercise your back and biceps. For the back, you need to do four exercises, such as dumbbell bent over row, barbell lying row, seated row, and lateral machine wide grip pull down. For your biceps, you should do barbell curls, preacher curls, concentration curls, and cable curls.

For the third day, you should exercise your legs and shoulders. For the legs, you have to do the barbell squats, lying leg curl, leg extension, and seated calve raises. For the shoulders, you can do the military presses, barbell shoulder presses, Arnold presses, and machine presses.

For each of the exercises, you should do at least 3 sets with 10 repetitions each.

Abdominal exercises should be done everyday right after your cardiovascular exercise and before weight exercise. You can do basic crunches, sit ups, and the captain's chair. For abdominal exercises, you should have at least 2 sets with 30 repetitions each.

Cardiovascular exercises are important as it will be able to burn fat more effectively. You should at least do 30 minutes of cardiovascular exercises before you do anaerobic exercises, such as weight lifting.

Cardiovascular exercises are aerobic exercises that will exercise your heart and burn fat. Anaerobic exercises focus more on muscle growth and burns sugar.

If you want a great balance for your workout, you have to do both.

Diet is also very important. Try to do aerobic exercises before you eat breakfast. It doesn't only burn fat effectively, but it will also be able to increase your metabolism that will help your body burn more fat efficiently the whole day.

Resting is also very important in bodybuilding. When you lift weights, you are actually injuring your muscles in a good way in order to encourage it to repair itself and make itself stronger to become accustomed to the stress it has to go through whenever you work out.

These are just some of the basics in bodybuilding. Remember these tips and you can be sure that you will be able to get a better looking body and a body that you can definitely be proud of.

Biceps Muscle Building Exercises - Shirt Ripping Muscle Secrets

Ask a guy to show you his muscles, and what do you get? That's right: flexed biceps! While the biceps are far from the largest muscles on the body, they are undoubtedly among the most noticeable. Shirts, sweaters, and suits may hide well-defined chest, back, and abdominal muscles, but large biceps seem to grab people's attention even when covered by layers of clothing. It's next to impossible NOT to notice well-developed biceps on a man! If you've ever wanted to have bigger, more muscular arms, here are some biceps building, shirt ripping muscle secrets that can help you develop the bulging muscles of your dreams.

Anatomy of the Biceps

Let's begin by taking a look at the biceps. Many people just assume that they can jump into the gym, start pounding away with some biceps curls, and wait for those perfect arms to just magically appear. One of the least understood secrets is that there is no magic when it comes to muscle development - you need to understand the nature of the muscles you are exercising to ensure that your exercise choices are working the entire muscle group. In the case of the biceps, we are really talking about a muscle with two heads: the inner head - the inner and outer - as well as the brachialis muscle that is responsible for giving your biceps the thickness and shape that you want. To adequately work these three key areas, you need to plan your workout around three exercises to ensure growth in the entire muscle group.

Biceps Building Exercises

Many people find that the straight barbell curl is the most effective inner head exercise, and one of the best biceps building, shirt ripping muscle secrets around. The exercise is performed with the hands shoulder-width, with the wrists and the back straight throughout the movement. Simply curl the bar toward your chest, hold for a second, and then lower it back to the starting position. Keep the elbows tight to your body, and never let them flare outward. You can alternate these curls with barbell preacher curls and dumbbell curls as you use these biceps building, shirt ripping muscle secrets to build more mass and shape in your inner bicep head.

When it comes to the outer head, we need to focus on things like hammer curs (dumbbell curs performed with a hammer grip) and French bar curls. One of the best kept biceps building, shirt ripping muscle secrets for the outer head, however, is the single arm preacher curl. The preacher bench does most of the work for you in as far as maintaining the correct arm position to enable the focus to be on the outer head. As for the brachialis, you will find that the combination of straight bar, dumbbell, hammer, and preacher curls will combine to thoroughly work these important muscles.

The Right Lifestyle for Bulging Biceps

Diet and rest are as important to proper muscular development as the time you spend with weights in hand. Don't forget the nutrients - your body needs plenty of protein - and be sure to get your eight or nine hours of sleep a night, as well as periodic days off from your exercise efforts. Balance these elements, and you will have truly discovered the biceps building, shirt ripping muscle secrets that will make your flexed arms stand out in any crowd!

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=> http://MuscleBuildExpert.com

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Best Muscle Building Supplements

Many people are always searching the market for the most efficient and highly productive muscle building supplements. First and foremost, you do not need supplements to gain muscle; they simply help to increase the potential of your muscle building. There are many different supplements easily found in the market that can build your muscles faster. The most popular supplement types are protein, multi-vitamin, creatine, glutamine, protein bars, etc.

USP Prime labs have proven to be effective for most people especially in the gym. Even if a person is a couple of years older, the use of these supplements can enable him or her to work out as if he or she was in his prime.

It is basically a non-hormonal supplement used to obtain muscle mass in a natural way. A number of reviews have reported satisfactory results on using these supplements. Most of the negative reviews have been from those who rely solely or extensively on the supplements without any efforts to improve their diet plan or have a regular exercise routine. One should not forget that this is only a supplement, which literally means it should supplement your diet and exercise regimen. Therefore, only bodybuilders or athletes who have a consistent and strict diet and exercise plans and are only seeking an alternative to the use of prohormones should use it.

It has proven to be extremely natural and safe and does not have any serious repercussions on your hormones. It may take around three weeks once the usage has started to show any noticeable change. It also enables you to lose fat such as belly fat or build muscles at a faster pace. However, it needs to be supported with a diet and exercise plan since no supplement has solely worked for the purpose of building muscle mass. Such a groundbreaking discovery is yet to be made.

Try to avoid using supplements as much as possible. Instead, fix a regimen that works without them. If it is going to give you affirmative results, you can go on and add a legal supplement, but this should be a last resort. Before you begin, see how far you are going and track your changes and improvements. Then if need be, add a supplement to your regimen.

There are also other supplements that provide fruitful results. However, so far these have proven to be the best and highly recommended by most people using them. Always check reviews of the other supplements and compare and cross check. This helps you to get a better idea of what is best suited for you.

If you are serious about getting ripped quickly there's a proven step-by-step technique that works:

=> http://MuscleBuildExpert.com

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3 Hot Tips For Building Muscle Fast

Are you sick and tired of going to the gym and not getting the results you want. If you're like me then your impatient and you want results fast. As human beings we are naturally impatient we see something we want and we have to have it weather its a fast car, a flat screen TV or a ripped lean body like Brad Pitt's.

So here it is my 3 quick tips on building as much lean muscle as you could possibly want in the shortest time possible.
Tip 1. Maxing Out - When you are lifting weights make sure that you are lifting as much as you can, forcing your body to adapt and grow bigger. WARNING If you are new to lifting weights then start off at a low weight range and test how much you can lift and then drop it back 50% for the first few lifting sessions otherwise you will tear the muscles and have to wait for them to heal which will set you back and your motivation will take a huge hit.
Once your body has become accustomed to the new stress on the body i suggest doing 3 sets of 8 - 12 Reps and each time push at the end push one more out as this is actually where you will see the most gains from.
Tip 2. Intensity - Make sure the time you spend at the gym is productive and is not spent socializing with friends go in with a written plan and stick to it. Push your self to be in and out with 45 minutes or less. Training at this intensity will also help to burn calories which will help show of the new muscles you are building.
TIP 3. Protein - I suggest going to your local sports store and speak to one of the staff and get some Protein powder and make some shakes. Take the shake after each training session which will also help to stop hunger cravings. The protein will aid muscle growth and help repair microscopic tears caused during your lifting session. This will help you to get back into the gym faster and crank out your next session.
Our bodies are like well oiled machines they need the right supplements going into them at the right time or they will shut down.
Bonus Tip. If your working out alot and you want big muscles then your body is going to need more food then usual to build the muscles. Start eating 6 medium sized meals spread out over the day this will drastically help you build the size of your muscles fast and help you keep up your energy levels for your next training session
If you want to learn more about how to build big muscles fast then I suggest you
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Julian Roberts is a full time Entrepreneur and Martial Arts Instructor Holding a 2nd Dan Black Belt in Hapkido and has extensive training in Zendokai Karate and Golden Lion Kung Fu. He is also a personal trainer and runs several internet business's.
To Learn more about creating a ripped muscular body to improve whatever sport you play or just to look awesome at the beach checkout http://buildmusclefastnow.info
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5 Body Building Tips You Need to Know

Whether you are new to bodybuilding or a seasoned veteran, there are certain things every bodybuilder needs to know. Not only is it important to have great posture and form when working out, it is equally important what is done between workouts to help the muscles grow and recover properly.

Here are 5 tips every bodybuilder should know:

Tip 1: Safety

Getting big muscles fast is something almost every bodybuilder wants to see happen but there are safety precautions to take to make sure you aren't injuring yourself. Stretching or warming up a bit before a workout prevents muscles from tearing and becoming damaged. It is equally important to make sure you have a spotter with you when working with free weights because these weights are very heavy and they are there to help protect you should something go wrong.

Tip 2: Pace

Muscle building workouts are all about heavy weights and pushing past your limits. While this is how muscle mass is built, doing too much at once is counter productive. Keeping workouts limited in time and only working two muscle groups a day will allow the muscles time to recover because it is during the recovery phase where the growth occurs. Not allowing the muscles to properly rest will slow down the growth and your results.

Tip 3: Nutrition

Because a bodybuilder is pushing their body past normal limits, the body will use up vital nutrients faster than normal. Without all of the needed nutrients such as protein and carbohydrates, the end results of intense workouts will be lessened. Eating healthy foods that are high in protein and carbohydrates is very important to making sure the body is prepared for each workout.

Tip 4: Posture

Each exercise performed has a specific posture that is very important to the success of the workout as well as the protection and safety of the bodybuilder. Be sure to know the proper posture for each and every exercise you do before you do it with the heavy weights. This will make sure you get the most from the workout while ensuring that your body is protected from injury.

Tip 5: Breathing

Breathing is an integral part of every workout. There are specific times to inhale and times to exhale. Knowing when this is to be done for each exercise, whether it be inhaling on the down phase and exhaling on the up phase goes a long way to getting the most from each workout.

Above all else, knowing exactly what your goals are may be one of the most important tips you can ever receive as a bodybuilder. Without goals, your drive to continue your muscle building workouts may fade over time. Keep an eye on your goals and never give up on them.

SecretsToGettingBuff.com provides tips and recommendations on tips on muscle building. For more information chekc out our free muscle building guide.

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