Posts Tagged bodybuilding
Female Bodybuilding
Posted by Editor in Uncategorized on July 16, 2011
Gone are the days when body building was only considered to be a hobby of male creed. Ever since women have started taking part in a number of different areas of life and performing duties in a range of various fields, female bodybuilding has become common place. A lot of women, particularly related to fields like military, sports, law enforcement agencies or any other rigorous field tend to do female bodybuilding . However, it is not just women with careers that demand a strong fit body that need to do female bodybuilding, infact now a large number of women prefer a muscular physique over a undeveloped body .
Female bodybuilding is actually an general term that constitutes a wide variety of exercises and training. Many women, after hearing the term female bodybuilding tend to come up images of the women German powerlifting team . Well, it is a misconception that a lot us often have about female bodybuilding. Basically, it is a work out regime that is primarily meant to help women tone their bodies, gain strength and feel attractive and feminine . It is in no way meant only for those women who are competitive heavyweight champions . It entirely depends upon the kind of results you want your bodybuilding regime to produce . So, it is important to set your goals before going for this tough workout . Evaluate the reasons you want to build muscles for; is it to take part in some competition or do you just want to look fitter ?
In both the cases, the routines and diet will be different . In case you fall in the former case, you may need to take some protein shakes and steroids etc, to gain the extra bulk that a woman cannot easily gain due to less testosterone. While on the other hand, if you are fitness conscious and categorize yourself in the latter case, then you need to get yourself a trainer that would train you accordingly. However, get it straight that you will never get the manly look with extra bulk on your body as long as you refrain yourself from supplements and steroids. So, when you minus these artificial things from your routine, you are left with pure healthy workouts that will only help you maintain a hot physique
There are quite a number of misunderstandings with female bodybuilding. Among those, more common one is that a woman will become bulky and extreme muscular, which, as just been explained, isn’t true. While another very common misconception regarding female bodybuilding is that these women get stiff and lack the delicate movements, synonymous with women The fact is women who perform the bodybuilding in a healthy way (refraining from steroids) can actually get more flexible and graceful than other women . So, bodybuilding is not something you need to get scared of . All one needs to do is find a good coach specially trained for female bodybuilding, as the trainer will guide you properly about the diet and exercise routine according to the goal you want to achieve with your bodybuilding regime.
Get Big Muscles in Less Time
Posted by Editor in Uncategorized on June 16, 2011
One thing that almost all beginning bodybuilders and weight trainers want to know is how to get big muscles quick. Heck, even many more advanced lifters want the answer to that question . It is pretty simple, really. To get big muscles, you have to eat right, get plenty of sleep, and train hard . There’s no magic pill (maybe a shot, but it’ll get you 5-10 in The Pen ) that will make your muscles magically grow.
There are three things to remember when training your muscles for growth; intensity, intensity, intensity . High intensity is mandatory if you want to see your legs as thick as tree trunks, shoulders so big your mom can’t hug you any more, and a Mt. Everest peak on your biceps. If you’re hittin’ it hard enough, your body will feel like jelly for about 3 hours after you’re done working out.
There are many techniques to achieve this . This is much easier with a training partner. Then, you can have them help you get a couple of extra reps after failure. Have them help you finish a rep by only using the amount of extra help actually needed to complete the rep. Use good form and don’t cheat. Not only can cheating get you hurt, it actually takes away from the intensity you’re after . Although cheating is typically bad, weather you’re talking about in the classroom, on your spouse, or in the weight room, there are circumstances in your training where it can be beneficial. If you’re trying to increase intensity, and you do not have the asssitance of a training partner, you can sometimes do as many reps as you can with strict form, then cheat a few more reps to get the intensity you need to grow .
Do 4 exercises per major body part, and 6 – 8 reps per set. You should warm up first by doing high rep sets and lighter weights. A 2 or 3 sets of between 12 and 16 moderately easy reps should be fine for a warm up. To increase size, you want to recruit as many muscle fibers as possible with each rep. That points to such movements as the bench press, power clean, squat, pull up, dead lift, and seated row. These are movements that involve more than one joint and several muscle groups.
You have to train hard, but not over train. That can be a tough balance to strike, but the key is to take plenty of time off between training sessions for the same body part. Don’t train the same body part every other or every third day. Unless you’re a freak of nature, and are getting perfect nutrition, you’ll be over training that body part, and it will slow down your growth.
Try taking at least 3, but preferably 4 days between training sessions for the same body part(s). For example, do a training cycle where you train chest on day 1 and day 5. That will give your muscles the chance they need to recover from the beating you gave them on day 1.
A common mistake people make when they are trying to pack on as much muscle as possible is that they leave out one very important part of the equation; sleep. Guys will train to death, eat right, and drink plenty of water, only to derail their progress by going out late at night and generally not giving their bodies enough time to recover and grow. Sleep is a vital part of the muscle growth process that can’t be neglected.
If you’re trying to get more mass, you’ll probably be looking to build bigger biceps. Some people can just do a few sets of curls and their biceps veritably explode with size and vascularity. Most folks they aren’t so lucky . They have to almost kill themselves in the gym to see growth like that from their biceps. How do you make them grow? You have to force them. A regimen of high intensity, high volume, medium rep sets will blast your bi’s until they scream for mercy. Only then will you get the growth out of them that you want.
Here is a bicep training routine that is all but guaranteed to pack on extra muscle on to your guns. . Do 4 sets of the following
Alternating dumbbell curls – sets of 12, 10, 8, 6 reps. Start with your palms facing your body and rotate your palm as you lift, so that by the time you finish your palm is facing up.
Preacher curls – sets of 8
Standing barbell curls sets of 8
4 sets of each will be 12 reps, and your biceps should be spent. Every 4 – 6 weeks or so, completely change up your bicep workout for 2 – 4 workouts. Throw in some different exercises and do some lower and higher rep sets. That will keep your muscles confused and prevent you from getting stuck at a plateau, where all growth stops.
Weather you’re trying to get bigger for sports or just to look better, don’t neglect your legs. Nothing looks sillier than someone who has a dynamite set of shoulders, huge pecs, bulging biceps, 6-pack abs, no neck, a back you could land a plane on, and legs that Colonel Sanders would be happy to fry up. In sports much of your power is generated in your legs and if you’re just building your physique, you need to keep some symmetry. Check out these leg workouts you can use to get you where you want to be, fast.
You can do only two or three exercise for legs, plus some calf raises, and grow your legs to mythic proportions. The grand daddy of all leg exercises is, of course, the squat. Use that, along with leg presses, leg extensions, leg curls, hack squats, and lunges to grow your lower body. Mix and match them, but include squats almost every leg workout.
Try this to build your legs massively huge. Warm up with about 3 sets of 16 reps, using progressively more weight with each set. Then do sets of 5 – 7 reps, with at least 2 forced reps after the 5 – 7 you can complete by yourself. The second you finish the last rep, take off about 15 – 20% of the weight and do as many reps as you can to total failure. Do this for leg presses. It also works great for squats if you have a spotter. If you don’t, it will be kind of tough to get those forced reps.
Another powerful training technique that will make your muscles grow and your mind want to scream is to take a set to complete failure, then immediately change to a different exercise and do it all over again. One example would be to do deep leg presses with enough weight that you could only get about 6 – 8 reps. As soon as you finish the leg presses, jump over and do a set of leg extensions. You’ll scream in pain, but your legs will never grow bigger! It doesn’t take too may months of working out like this before your friends will start asking if you’re doing ‘roids! You won’t be, of course, but it’s nice to know they’re asking!
Make sure you support your training sessions with plenty of water, the proper nutrition, protein and creatine supplementation, and plenty of deep sleep. Weather you ‘re looking for football workouts, bodybuilding routines, or just working out for fun, pack more intensity into your training than ever before and big muscles are sure to follow.
Build a Strong Body With Consistent Body Building Workouts
Posted by Editor in Uncategorized on May 19, 2011
Arnold Schwarzenegger was a fantastic body builder in his day but there is more to the sport than trying to make your body look like his. Common society views body building as little more than a way to grow grotesquely large muscles. The truth is that body building is more about building the strength of your muscles than it is about six pack abdominals. There is far more to the sport than just “getting ripped.” It is about increasing your health. If you are thinking about starting body building, here are some hints that you can use to help yourself out a little. Don’t forget that the key to body building is becoming healthy first and then getting pretty later.
Make sure that you work out all of your muscles at least once each week. Plotting out your routine ahead of time is the best thing to do when you are a new body builder. You need to do this to ensure that your muscles are given the proper amount of attention. The more experience you get in body building, the easier it will be to switch up each workout routine. Lots of experienced and even professional body builders will plot out their workouts every week. This way they get the right amount of exercise but they keep their workouts interesting. For some people, getting into a rut is what kills their dedication to their sport.
Set goals you know you can reach. Trying to speed up your “ripping” process is not a good idea. Focus on goals that don’t work against your health. This way you will get the satisfaction that comes from realizing your goals and seeing them come to fruition.
When you succeed and meet your goals you can set new ones to reach. Step by step goal setting will hep keep you focused on the tasks at hand and keep you from trying to do something dumb or take a shortcut. Don’t forget: you need to strengthen your muscles before you can build them. If you try to build too quickly you could hurt yourself or get discouraged when you don’t see the results you want as quickly as you want to see them.
It is important to warm up all the way to get six pack abs before you start your workout. You need to stretch all of your muscles out before it will be safe to start doing your lifting (or other types of exercise). Warmed up muscles are not as susceptible to injury and tears. It is much easier to exercise a muscle that has been stretched and warmed up than a muscle that has not. A cold muscle is going to be stiffer and more resistant to exercise than a warm muscle. Warm muscles are loose and better able to take the strain of exercise. There is no set length for a proper warm up; your body will tell you when you have warmed up all of your muscles and they are ready for exercise. Body building is a good way to get your body into really good shape. Amateur body builders often join the sport with the simple goal of getting healthy. It is after “getting healthy” has been achieved that they turn their attentions to improving the look of their outward appearances. It is important that you approach body building correctly. Don’t forget that you biggest goal is to be healthy. You shouldn’t take risks when you do not need to. Do not push yourself too hard too fast. You can reach the goals that you have set for yourself. To so so, you need to be willing to work consistently and to practice some patience.