Bodybuilding fitness articles
Body Building Myths That Must Die Every culture has its myths and bodybuilding is no exception,these myths are generated inside the bodybuilding community and some are generated outside the community
Motor Unit Properties and Fiber Types: There is little doubt that genetics play major role in one's predisposition for muscular strength and hypertrophy. Almost all authors also recognize the need for a sufficient level of training intensity
Calves the Neglected Body Part Many people blame their lack of calf development on genetics when they should be putting the blame on themselves. Calves are probably the most neglected body part on weight lifters. Some times it is not that people do not train them at all it is they do not train them with enough weight,
Success for the Hardgainer I am of the opinion that the majority of what you read in the mainstream muscle magazines is not very helpful to the hardgainer. I've stopped buying them. Many hardgainers get frustrated with their lack of progress and result to steroids to get their coveted muscle mass.
Sleep Builds Strong Muscle Mass You and your training partner carefully measure the optimal protein intake for the "max" in muscle growth response. You both take the exact same anabolic state-of-the-art supplements and follow the same "perfect" workout dictated by your aggressive, but prominent personal trainer.
Keep It Simple Stupid - The Will Brink K.I.S.S Approach most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements
Muscle Fiber Hypertrophy vs. Hyperplasia One of the fundamental questions in exercise physiology has been the mechanism of muscle adaptation to increased force demands (i.e. strength training). The simple and generally correct answer remains that muscles grow in size due to the growth of existing muscle fibers.
Demystifying Training We all get caught up in thinking that the next "new" training system will be the one that brings it all together. Part of our constitution as humans is that we seek change and ultimately to make oneself better, so it's not surprising we want something new.
Quotes from Mr. Olympia Arnold Schwarzenegger Iwas always dreaming about very powerful people. Dictators and things like that. I was always impressed by people who could be remembered for hundreds of years. Even like Jesus, being remembered for thousands of years.
Deadlifts Very rarely do you ever see people deadlifting. Those that do are usually powerlifters or someone who is actually performing a variation of a deadlift. Often missing, the deadlift is an integral component of a strength building program. That's not to say that everyone should be performing this movement or one of its variations, but the benefits of the deadlift for a power or strength building program are innumerable.
Teaching how to squat I have been going to Force Training Seminars, either to help Dave or to do them on my own, for almost 3 years and one of the hardest things to do is get someone to squat correctly
Dual Factor Training: How to Use Training Theory to Reach Your Physique and Performance Goals There are basically two accepted theories in the world of weight training (and outlined in Zatsiorsky's Science and Practice of Strength Training).
Lifting to Fail Most of us dont go to the gym to fail, right? Of course not. Were there to succeed and reach our goals. At least, I hope that's why you guys there to pick up chicks, get out of the power rack. Anyway, for the success-minded athlete, the concept of failure sure is bandied about a lot by those "in the know." Muscular failure, if you haven't guessed by now, is the issue at hand. Read more
Bulking for dummies There are many reasons that bulking diets fail but here are a few of the most common reasons:
1) Calories are not high enough and putting on muscle mass fails
2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.
3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or bulking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.
4) You are what you eat. It's just that simple. To simplify, you eat crap and you will look like crap.
Chains Not Just for the Bedroom Anymore Suspended chain squats can be a very effective training tool, and they can be implemented many different ways into your training. Here are a few that we at Granite City Barbell have used effectively to increase the strength and form of lifters of all strength and experience levels
Squat Theory and Execution The squat should be a standard exercise in any lifters program. Whether the goal is strength, hypertrophy (increase in muscle size), increased accelerative ability, or a heightened vertical jump, the squat is the tool for the task. In addition to working the muscles of the legs, hips, lower back, abdomen, and obliques, the demands of squatting should stimulate a growth response from the body that will carry over into strength and size increases in other areas
Bodybuilding and weightlifting back exercises Pulldowns, Pullovers, shrugs, rows
Tips for a better deadlift Think back, actually think way back. Do you remember trying to pick up heavy trees, adults and rocks in the woods? Oh yeah, you would grab a tree that looked impossible to lift, and you would find your inner strength to get the tree off of the ground. .
10 tips on building a better sumo style deadlift Powerlifting is not only a sport of strength, it's a sport of training, the mastering of supportive gear, as well as finding optimal technique. Optimal technique includes finding a way to limit the distance of the lift.
Fix your deadlift for fast size and strength gains! These exercises yield some of the greatest size, strength and athletic performance benefits of anything you can do in the weight room. Maximizing your poundages on such lifts will take you to a whole new level
No Bull When it Comes to the Pull The deadlift is whats up in the world of powerlifting. It seals the deal after a big squat and bench press and can make (or break) the total you set out to obtain. On top of this, the deadlift is a total body exercise that is extremely demanding on the central nervous system
Deadlifting To be able to lift a lot, you have to be talented athlete. Most of the guys had long arms and legs. You could see middleweights pulling over 200 kilos the first time they saw a power bar. But that's only a good start.
Deadlifting 2 The deadlift has become very popular over the past few years. It's a relatively easy exercise to understand. However, it's not so easy to understand what style works best for each individual for a max effort competition pull. No, Im not talking about sumo, semi-sumo, or conventional stances, although that's certainly part of it.
Understanding the deadlift In our series, "Overcoming Lousy Leverages," Eric Cressey and I covered all three power lifts and discussed how smart training can lead to bigger totals. In this series, we will discuss the biomechanics behind each lift as well as several strategies to destroy any sticking points you may have. We will examine:
* how your personal biomechanics influence lift performance
* how to train the specific muscles that were weak when you missed a lift
* how to train the specific joint angles that were weak when you missed a lift
* how each part of the lift is affected by the force-velocity and speed-strength continuums
* how powerlifting gear can influence the performance of each respective lift
Beyond Failure Training Part 1 It seems every day someone comes along with a new and improved system of weight training scientifically designed to stimulate the muscle fibers unlike any other program ever could.
Beyond Failure Training Part 2 O.k. let's get right into it and pick up where we last left off. Remember this is a rather different way of training and even for people that are used to training in an intense manner it will be a shock to the system as there is intensity and then there is I N T E N S I T Y
1.You will tend to need an hour or so to recover from the workout so that you can perform daily functions.
2.You cannot train in this manner for more than 6 weeks if you are doing it properly
3.You can only train once a day for a maximum of 4 times per week.
4.You can only spend a maximum of 45 minutes in the gym per session
5. It is EXTREMELY painful and you will tend to have anxiety before your workouts
6. You must keep all other physical activities to a bare minimum during your 6-week training cycle to insure maximum recovery and energy available for the workouts
Beyond Failure Training Part 3 O.K. Let's hop right into a Beyond Failure Workout (a.k.a. Demon Training) for the chest and the calves Now it is important that you first understand the problems that can occur while training certain muscle groups. In this case we will be talking about the pecs so let's get right to it.
22 steps to a bigger bench 1. Time 2. SACRIFICE- 3. SHIRTS- 4.GAINING WEIGHT- 5. STEROIDS- 6. GUTS- 7. GENETICS- 8. FORM- 9. REST- 10. MAKE WHAT'S WEAK STRONG- 11. MUSCLE CONFUSION- 12. BACK WORK- 13. EVERYBODY IS DIFFERENT- 14. WORKOUT PARTNERS- 15. TRAIN SMART- 16. SQUATS- 17. ATTITUDE- 18. TRAIN WITH HEAVY WEIGHTS AND LOW REPS- 19. SPECIAL EXERCISES FOR A BIGGER BENCH- 20. TRAINING TO GET PRETTY WON'T MAKE YOU THE KING OF THE BENCH PRESS- 21. MIND- 22. BEING THE STRONGEST-
DeadliftsVery rarely do you ever see people deadlifting. Those that do are usually powerlifters or someone who is actually performing a variation of a deadlift. Often missing, the deadlift is an integral component of a strength building program.
Teaching how to squat While each seminar poses a different set of problems, some of the simplest things in squatting are often overlooked. Too many times people will read an article and get confused at some of the terms or they will overemphasize one small detail. .
ChainsNot Just for the Bedroom Anymore Suspended chain squats can be a very effective training tool, and they can be implemented many different ways into your training. Here are a few that we at Granite City Barbell have used effectively to increase the strength and form of lifters of all strength and experience levels<
Anabolic Aerobics - Part 1 Every year, there are new techniques in training, diet and supplementation that allow us to take our physiques to the next level. I think many of the "Old School" laws have hung around much longer than they should have.
Anabolic Aerobics - Part 2 I went against the grain and explained how cardio can increase gains in muscle and keep unwanted body fat to a minimum in the process. The key word there being, can. There are a number of things that need to be addressed before you can get the maximum results.
Hardcore Bulking Part I - Diet First thing is to determine your target weight and body fat goals. Dont be overly concerned with fat. This is, after all, the off-season, but there is no need to go above 13-14%. At that point you can still see some abs if you flex them hard enough and you will have acquired the mass point necessary for massive gains.
Hardcore Bulking Part II Training This article is going to focus on the aspects of hardcore training, the type of training that goes along with all those calories you have been eating.
Hardcore Bulking Part III Cycles Off season cycling is very simple, in fact this is going to be a very short conclusion to my seriestake test, lots of it and grow. Done.
Squat Theory and Execution The squat should be a standard exercise in any lifters program. Whether the goal is strength, hypertrophy (increase in muscle size), increased accelerative ability, or a heightened vertical jump, the squat is the tool for the task.
Training for size and strength If you ask people what their training goals are...at least 90% will tell you that gaining size and/or strength are their #1 priority.
Getting more from your bench routine 22 steps to creating a bigger bench. One of the most asked questions in bodybuilding is "How much do you bench?" With these tips, you will be able to increase your bench poundage!
Bodybuilding and weightlifting back exercises Different exercises for strengthening and widening your back muscles
Tips for a better deadlift Deadlifting teaches us that the weak will crumble and that the strong will survive. The deadlift is the lift that separates the strong from the weak and it\'s the lift that defines hardcore. Thus, even though deadlifting does wonders for us, it\'s also the least popular of all lifts, but it is also the lift that has the most respect.
Deadlifting Through out the years, the deadlift has been our "national sport" here in Finland. World records has been broken since early 70's. What makes Finns pull so much, what is their secret ?
Deadlifting 2 The deadlift has become very popular over the past few years. It's a relatively easy exercise to understand. However, it's not so easy to understand what style works best for each individual for a max effort competition pull.
Understanding the deadlift Of the three power lifts, the deadlift is probably the "truest" form of strength expression. In comparison to the squat and bench press, deadlift performance is minimally influenced by powerlifting gear. However, I'm amazed at how exercises are chosen when it comes to deadlift training.
No Bull When it Comes to the Pull The deadlift is whats up in the world of powerlifting. It seals the deal after a big squat and bench press and can make (or break) the total you set out to obtain.
10 tips for building a better sumo style deadlift The most common remark I get from lifters attempting sumo for the first time is how much it hurts their hips and groin. Yes, it does. This is when you need to swallow your pride and start doing some of the girlie exercises. If you're training at a commercial gym then chances are pretty good that there's some form of inner and outer thigh machine available
What I've learned in 25 years of Bodt building
Wait until Genetic potential is met For some it's about pride and paying dues. Many have shed sweat and blood, persevered through injury and personal sacrifice to build a physique few people will ever achieve.
BodyBuilding and the Endocrine System The endocrine systems glands manufacture and secrete hormones, which communicate with specific organs and, in concert with the nervous and immune systems, enable vital functions to occur within our bodies.
Joint Repair Guide If you train hard and heavy, you're exposing vour joints and connective tissue to considerable repetitive wear and tear. It may not be enough to sideline you"at least for the first few years" but it'll catch up to you
Powerpoints Expressions of power * or what is often called "explosiveness" * are the very essence of athletic competition and they are crucial for optimal performance. Considerable controversy exists regarding the most efficient and safest way to build the body's "power engine" in the weight room
What Happens to your Muscles Overnight? the phenomenon of overnight catabolism, for example. First, you learn what the word catabolic means. It's the opposite of anabolic and has to do with muscle wasting. Then you learn that you become catabolic during sleep at night. As a result, you make it your goal to prevent this catabolism at any cost.
ScientificLook At Reps When planning a workout you should first determine the desired training effect and select a repetition bracket to suit that goal. The following illustrates the typical training effect of various rep ranges
Dealing with lack of motivation Although I am still far far from my goals. I have came a long way and learned a lot not only about bodybuilding but also about myself. Hopefully being aware of these will motivate you and help you achieve your goals.
Weightlifting and workout facts Try something, if it works, stick with it, if it doesn't, change it. Its just that simple. If you can understand that little fact then you can bet on getting that body you want! If whatever your doing isn't working, change it. Whether its the exercises, the number of sets, the days of the week you do each muscle or anything else, if its not working, change something, change it all, who knows
Books and Courses
Recipe Cook Books