Category: Bodybuilding (Page 7 of 15)

      Titanic triceps

      September 15, 2009 /

      Most people who workout love training their arms; rarely do you here of somebody skipping their arm workout. You never see somebody walking around with large muscular legs and skinny arms. In fact, it’s just the opposite. This is in no small part due to the fact that no other body part exemplifies strength and development, and is the envy of others like a muscular pair of arms. In the following article I walk you through one way to properly bang your your triceps to new growth.

      All too often, a personal trainer or instructor will isolate a particular muscle so much that it becomes detrimental to the workout. You may be asking, “How can you isolate a muscle too much? Isn’t that what all the magazines say to do?” Yes, that is what a lot of magazines tell you to do, and I agree it’s good to isolate the muscle being worked. I’ll even go one step further and say that it is not only good but also absolutely necessary for optimum muscular growth. However, many instructors and fitness enthusiasts are so concerned with isolation exercises that they’re neglecting form and function.

      How does form and function relate to triceps training? Let’s look at what the triceps actually do. The triceps extend, or straighten, the arm. For example, without your triceps it would be virtually impossible to grab a beer from the fridge. That would truly be a tragedy. Without triceps, your arm would be in a constant flexed state. This having been said, exercises that stress movement only at the elbow (such as triceps pressdowns) are solid movements. However, I am starting to see less and less multi-joint movements used in workouts. Examples of multi-joint movements for the triceps would be close grip bench presses, dips and a few others. These exercises involve not only the elbow joint but the shoulder joint as well.

      9 Weeks to Bigger Arms

      Arms, Bodybuilding, General training, Power lifting, Specific workouts, Sports Health and Fitness, Weight training

      CrossFit BS

      August 29, 2009 /

      What is CrossFit (CF)?? In a nut shell it?s performing movements and or exercises under time that are continuously varied from workout to workout.? Started in the mid 1990?s, this training system does have value in improving ones fitness level; that?s where the benefits stop.

      CF?s upside according to its proponents is being a total-body conditioning workout that is purposefully varied, which inhibits boredom.? I think it?s a home run for fitness enthusiasts because the workouts are challenging and competitive.? CF?s inherent difficulty, notice I said difficulty not intensity, also benefits the average person because most people do not train hard enough to elicit any measurable result.

      The seemingly illogical CF programming is an effort to challenge as many movement patterns and energy systems as possible.? ?CF is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains.? They are cardiovascular and respiratory endurance, stamina, flexibility, power, speed, coordination, agility, balance and accuracy.? Says founder Greg Glassman who is also known for his outrageous unsubstantiated claims about the benefits of CF.

      Its the lack of specificity that gives CF it?s upside and its downside. Because the body is receiving multiple forms of stimulus the body never excels at any of them.? Somebody who starts out as a crossfitter and was not strong or muscular through previous training, will not make appreciable gains in strength or muscularity.? Sure, one can get very fit, but that’s too one dimensional.

      Intensity and duration exist in an inverse ratio. In other words, as the intensity while performing an exercise increases, the amount of time one can perform the exercise decreases.? CF proponents claim their program utilizes a high level of intensity.? Well, there is no such thing as performing a movement or exercise for 5, 10, or 30 minutes and training with high intensity.? This is a physiological fact, not a choice, and certainly not something you can ?build? up to.

      Is CF difficult? You bet your ass.? Is CF Intense? No.? This can best be explained by comparing a sprinter and a miler.? Any type of endurance event is by its very nature of low intensity.? Sprinters are always sucking wind at the end of a race.? In contrast, long distance runners are usually breathing close to normal after several miles of running.? It doesn?t matter how long a world class sprinter trains, because he is going all out physiologically, he is breathing hard every race.? Sprinters, as a result of their intense training are far more muscular than the thin distance runners.? This is not to say distance runners don?t work hard, they do, but the body can only perform at a high level of intensity for so long.? And intensity is a prerequisite to gaining strength and muscle.

      You?ll never get truly strong performing CrossFit. No matter what Glassman or other CF coaches claim, it?s not going to happen.? A CrossFitter will never be able to achieve strength gains anywhere near the level of a powerlifter or even a strength enthusiast.? The vast majority of crossfitters have no appreciable strength what-so-ever.? The CrossFitters who are fairly strong or muscular, are former bodybuilders, powerlifters and weight lifting enthusiasts.? Training that targets endurance strength doesn’t increase maximal strength.? Training for maximal strength, however, does increase one’s strength endurance. ? If getting stronger, especially maximal strength, is your goal CF isn?t for you.

      You will not attain any measure of lean mass. CF?s founder Greg Glassman claims CF, for the natural athlete, is better at building muscle than traditional hypertrophy weight training.? As with most of his claims there?s no science or empirical data to back this assertion.? While touting the muscle building capacity of CF he fails to explain, the lack of muscularity among most CF athletes.? Crossfitters don?t come close to the muscular development of a natural bodybuilder.?? At best some Crossfitters look athletic, which is great, if that?s your goal.? But, if you want to be muscular, CF is not for you especially if you?re a hard gainer.

      It?s been well documented that within the fitness industry for decades that brief high intensity muscular contraction is the most important stimulus for building muscle and strength.? The duration of the exercise or movement is crucial, but can be counter-productive.? Sets lasting 5, 10, 30 minutes are completely of target for building anything but endurance.

      If overall conditioning is what you want?? If improving your physique is what you want?? If increasing your endurance is what you want?? Learn how to train each energy system properly for optimum results.? CrossFit needs to be taken for what it really is, a great fitness program.? That?s where it ends.

      Bodybuilding, General training, Power lifting, Specific workouts, Weight training, Workout programs

      Triceps from California

      August 24, 2009 /

      When it comes to building an impressive set of arms, the triceps cannot be overlooked. Consisting of three different heads, the triceps contributes to more than half of an arms circumference. Though large biceps are striking, it’s the triceps that give the upper arm a thick powerful look.

      Irrefutably one of the best ways to add size to your triceps is to perform triceps extensions. If you’re like most who’ve been working out for a year or more, you’ve tried various extension movements. More-over you probably like performing extensions, whether overhead or lying, but your elbows hurt when you use any appreciable weight for a period of time.

      Are you tired of elbow pain getting in the way of progress when performing effective exercises like triceps extensions? Are your triceps lagging behind in size? have you reached a plateau in arm development? Are you looking for an exercise to stimulate growth?

      If you answered yes to any of the above questions, I have the exercise for you. In an article discussing the ten best exercises, the California press is mentioned as being one of the best triceps exercises for size and strength. I’ve been using this particular exercise on and off for many years and can attest for it’s effectiveness.

      I’ve always attained great gains from performing triceps extensions, especially lying supine, but had to stop performing them due to pain. No matter what angle or bar I would use, as soon as I would start using heavy weight, it always resulted in pain in the triceps tendon. As a matter of fact, I developed tendinitis several times, which I’m sure many of you know, can be difficult to get rid of.

      Once I started to incorporate the California press into my triceps workout, I found I got the benefit of lying extensions without the wear and tear on the elbows. In fact, you’ll soon find the California press is a much more effective exercise than extensions because you can use a much heavier load; this will result in a much greater stimulus, which will yield a greater adaptive response.

      If you’re interested in trying the California press go to bullz-eye.com.

      Arms, Bodybuilding, General training, Power lifting, Specific workouts, Weight training

      Higher protein consumption yields muscle size, strength and overall health

      August 18, 2009 /

      Protein is by far the single most important supplement/nutrient you can consume in your quest for size and strength. Just the mere mention of it, however, gives most doctors and dietitians an anxiety attack. I?m sure you?ve heard much of the unfounded non-sense: ?All you need is food; supplements aren?t necessary.?, ?Too much protein can lead to kidney and liver problems.?, ?An average person can only absorb 30 ? 40 grams of protein at one sitting.?, ?Vegetable protein is just as good as meat, fish or milk protein.?, ?Eating more protein will make you fat.?, and so on and so on. There is not one reputable, reliable study to support any of these previous statements, and I cannot tell you how tired I am of dealing with this groundless garbage.

      Protein repairs and maintains everything in our bodies from hormones to muscles to bones. Proteins are made up of building blocks called amino acids. There are nine essential amino acids. Essential meaning we have to ingest these for survival because our bodies cannot manufacture them. Many researchers now believe we have many other amino acids that should be considered ?conditionally essential?, because of their significance and our inefficiency at producing them. These include; glutamine, arginine, cysteine, taurine, glycine, tyrosine and proline.

      If your protein intake or quality is low your body will get the essential aminos it needs from its most abundant storage system, muscle tissue. Knowing this explains why strict vegetarians, especially vegans, have a lower percentage of muscle than dairy, meat and fish eating humans and a harder time building muscle or strength in the gym. The quality of protein inherent to a vegetarian diet, especially vegans?, is dismal at best and a few studies have shown vege males have less testosterone then their meat eating counterparts; especially true if soy is part of their diet. What else should you expect consuming food inferior to human physiology?

      Consciously consuming a diet low in protein has no benefits; is not based on good science, and merely a matter of ignorance. There are two things that begin with the letter ?P? that I would never cut back on; one is protein; the other ends in ?Y?. Having said that, how much protein should one consume? The International Society of Sports Nutrition, in a 2007 position statement, concluded that bodybuilders and strength/power athletes require just under a gram of protein per pound per day; consistent with my recommendation of 1 g/lb of lean body weight. However, if you train intensely, which is how you should train, empirical data suggests you may need upwards of 1.5g/lb to 2g/lb. Have no fear; this extra protein will not make you fat.

      Protein, in and of itself has little to do with getting fat; protein consumption is inversely related to fat accumulation. The more protein you eat the more fat you burn as fuel. Protein consumption is directly related to thermogenesis and satiety through multiple mechanisms. It?s what you eat more than how much you eat that will determine how lean strong and muscular you will get.

      A calorie is not a calorie. The assertion that macro-nutrients are all processed the same between individuals is just foolish. This is the basis for the calorie theory. A calorie of a carbohydrate does not equate to a calorie of protein when being metabolized in our bodies. Protein calories are not likely to be stored as fat as compared to carbs, because protein requires more energy to metabolize and assimilate and has numerous functions. Carbs are simply an energy source, and if not used as fuel, they are stored as fat without much effort; carbs also stimulate the release of high amounts insulin, the fat storage hormone. The higher your insulin, the more fat you’ll store. Keeping your insulin levels low is a key to becoming and staying lean. As an added bonus, protein helps to stimulate the secretion of glucagon, which helps mitigate the fat storage effects of insulin.

      Bodybuilding, Diets, Foods products, General training, Men's Health and Wellness, Nutrition, Power lifting, Protein, Supplements

      New grip to boost bench gains

      August 12, 2009 /

      Men?s Fitness.com shows you how to perform the neutral-grip bench press to boost your gains on the bench.

      The strongest, smartest lifters don’t bench-press with their upper arms 90 degrees from their sides. They tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury. Performing the neutral-grip bench press for eight to 12 weeks will help you get comfortable with the technique.

      1) Grab dumbbells and lie back on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other.

      2) Press the weights straight overhead, keeping your wrists in the same position.

      Why It Works
      Pressing with the palms facing each other, rather than pointed toward your feet, will naturally cause you to keep your elbows close. Soon, you’ll do it with the barbell, too. This takes excess pressure off your shoulder joints and increases your mechanical advantage, allowing you to lift significantly more weight.

      Check out Men?s Fitness.com articles for more helpful workout tips.

      Bodybuilding, Chest, Exercise, General fitness, Men's Health and Wellness, Weight training, Xternal Fitness, Xternal Furci

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