Weight training for the growth of muscle mass is largely based on scientific principles. You lift heavy, repeatedly, while supply is the amount of protein, generally give a predictable result. If you are on the thin side, work hard and eat right, you should be building muscle tissue. If not, then there is something wrong with the implementation of the process, not the process itself.
The muscle gain effective male involves three things you should do now in order to build muscle. These activities are:
1 heavy rail. After a brief warm-up, focusing on high repetition exercises volume / low in the large muscle groups will give the best results. How much weight is needed? Enough where you can not physically do more than 4-6 reps per set.
Excess weight and may suffer an injury. Too little weight and are not challenging your muscles enough to grow.
2 Eat well. In order for your body to build muscle tissue, you have to spend a lot of energy. Of course, the average person needs about 2000 calories per day. But in his quest to get bigger, you have to eat much more than that.
However, this is not a license to pig out on junk food. If you do a search on the diet bodybuilders successful, you will see in its extensive menu of chicken breasts, fish, brown rice, egg whites and fruit and vegetables. You have to worry about the quantity and quality when it comes to eating right to build muscle.
3 lots of rest. Many novice weightlifters have problems with that. They are so happy to see the results you overtrain their bodies and not give him the chance to re-grow muscle tissue. If you are lifting heavy, it will not work any muscle group more than twice a week.
You see, when you weigh now, you're breaking the muscle fibers. When you allow the body to rest (ie. Curarse), muscle fibers become not only growth, but grow back stronger and bigger than before. If the constant stress of a muscle and not allow it to heal, you'll never see results, no matter how you train.
Increased muscle male is simple, but difficult. That is, you know the key steps (heavy lifting, eating right and getting enough rest). That's the easy part. The challenge is having to put the keys in practice.
Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts
Power or Fatigue for More Muscle Mass?
An important concept that everyone seems confusing now days is muscle fatigue in relation to muscle strength, looking for techniques that allow you to build muscle and gain weight.
When your main goal is to win as many muscle weight as possible, you should know exactly which of the two "factors" that are in training, whether "fatigue" the muscle, closely related to the "pump" and "burn" that, or use the "power", which means to lift as much weight as possible, regardless of getting a bomb or not.
There is a difference between taking a set to failure (which you should do in their "games of truth") because of fatigue or failure to reach because it has no force or power in the muscle to continue to lift the weight.
I'm sure I do a set of experienced HR and stopped because the pain and burning ("fatigue") just had too much to bear.
However, deep down you knew that was still enough to actually complete another power 2 or 3 repetitions.
On the other hand, I'm sure you've also created games that no matter how much effort you put into it, no matter if every vein in his body appeared due to the strain, which could simply not fill a another repetition because he had just left soft.
If fatigue is causing you leave a game, all that you will build muscle strength.
It's fine if you are training to climb hills or cut wood for 8 hours straight.
All muscle strain does not fill stale blood, oxygen, and forms of lactic acid and other waste ....... all that does nothing to increase muscle mass and gain weight!
But if you want to build and gain muscle mass, you should stop following a series is that you have no more strength / power in the muscle.
That develop strength, and therefore the forces more fiber, work, and this is what will cause an overload in the muscle ............ all factors lead the largest and strongest muscles.
Period.
You can go ahead and get the pump and burn all you want, but if you want big muscles, you need to train the muscles stronger.
To illustrate: you can do 100 push-ups and get a real good pump and burn, fatigue the muscle of the chest.
But what do you give a bigger chest believes ...... 100 pumps or lift 315 pounds for 13 repetitions ??
Remember, if you want to gain muscle weight, train for power, not fatigue.
Copyright 2006 Jonathan Perez
How a Cleveland Firefighter discover how to gain over 40 pounds of muscle weight without the use of supplements, no special diet, eating very low protein, and working only two hours a week? Jonathan Perez has created the ultimate guide * * - "From Skinny To Muscular How to gain muscle ..... eat that you like, do not use supplements Whether, and the scene that two special sets per week by muscle! "FREE
When your main goal is to win as many muscle weight as possible, you should know exactly which of the two "factors" that are in training, whether "fatigue" the muscle, closely related to the "pump" and "burn" that, or use the "power", which means to lift as much weight as possible, regardless of getting a bomb or not.
There is a difference between taking a set to failure (which you should do in their "games of truth") because of fatigue or failure to reach because it has no force or power in the muscle to continue to lift the weight.
I'm sure I do a set of experienced HR and stopped because the pain and burning ("fatigue") just had too much to bear.
However, deep down you knew that was still enough to actually complete another power 2 or 3 repetitions.
On the other hand, I'm sure you've also created games that no matter how much effort you put into it, no matter if every vein in his body appeared due to the strain, which could simply not fill a another repetition because he had just left soft.
If fatigue is causing you leave a game, all that you will build muscle strength.
It's fine if you are training to climb hills or cut wood for 8 hours straight.
All muscle strain does not fill stale blood, oxygen, and forms of lactic acid and other waste ....... all that does nothing to increase muscle mass and gain weight!
But if you want to build and gain muscle mass, you should stop following a series is that you have no more strength / power in the muscle.
That develop strength, and therefore the forces more fiber, work, and this is what will cause an overload in the muscle ............ all factors lead the largest and strongest muscles.
Period.
You can go ahead and get the pump and burn all you want, but if you want big muscles, you need to train the muscles stronger.
To illustrate: you can do 100 push-ups and get a real good pump and burn, fatigue the muscle of the chest.
But what do you give a bigger chest believes ...... 100 pumps or lift 315 pounds for 13 repetitions ??
Remember, if you want to gain muscle weight, train for power, not fatigue.
Copyright 2006 Jonathan Perez
How a Cleveland Firefighter discover how to gain over 40 pounds of muscle weight without the use of supplements, no special diet, eating very low protein, and working only two hours a week? Jonathan Perez has created the ultimate guide * * - "From Skinny To Muscular How to gain muscle ..... eat that you like, do not use supplements Whether, and the scene that two special sets per week by muscle! "FREE
How to Build Muscle Fast - Do You Have To Feel Pain To Gain Muscle
Well, the term was popularized by actress Jane Fonda, who, in the 80s, began to produce a series of aerobics videos. In his videos, Fonda used the phrase "no pain, no gain" (with "feel the burn") and sentences to describe an effective workout.
The term was finally approved by the bodybuilding community and has since been used to express the belief that people who avoid pain will never get big strong muscles.
Well, obviously, "no pain, no gain" does not apply to joint pain. Joint pain is never good. Pain is the alarm system in your body and you must listen. If you experience pain in the joints, it is a sure sign that something is wrong. this could mean that the improperly, can also mean that there is something wrong with the joint in question, among other things.
That said, if you feel pain in the joint (s) while doing your workout has to stop what you are dong immediately and try a different outlet. For example, if you use a supination, try an overhand grip. You can also try changing the angle of the elbow using a wider or narrower than what you are currently doing handle. What I am saying here is, basically, if you experience pain in your joint (s), you should immediately try to find if there is any way to perform a particular workout, without feeling any pain joints. If the change of position / shape does not get rid of the problem, you may have to reduce the weight you use / elevation and offset by a greater number of repetitions.
If nothing works, then it is time you go see a doctor and he / she understand what is actually causing the pain and fix it if possible.
Therefore, note that the joint pain is always bad.
And not just joint pain. Although it is natural for our sore muscles after an intense workout, you should keep in mind that not all muscle pain are good.
Muscle pain can be sharp, sudden, or one that comes as a shock of pain is more likely a sign that there was a serious injury. Muscle tears and separations usually cause this type of pain and these things are not good. It could take months to recover from something. Obviously, this is not the pain that we are talking about when we say "no pain, no gain."
If you think this kind of pain, you should immediately stop what you are doing and it is best if you have someone to run and get an ice pack can be used for an ice pack, at least until you get to a doctor.
I do not think the pain to lift only stops the weak. Advanced bodybuilder understands his / her body very well and is able to distinguish between good and bad pain pain.
So what kind of pain is good? Before going into details, I want to say that there has never been any research that has shown that the pain of more or stronger is needed. In fact, many people are becoming stronger without skyrocket. Therefore, if you do not get raised after your workout, do not despair. That said, the most intense workouts cause more pain and training intensity is correlated with the increase in muscle mass and strength. Therefore, it can be a very good thing.
Now, back to the good kind of pain, the first type of good muscle pain occurs during the training itself around three quarters of the way through a set. It starts as a fire, then each subsequent repetition pain becomes a little more intense. And at the end of the game feels as if she would die. This pain is caused by the accumulation of lactic acid and lactic acid is not good in itself, but is an indicator that your approach is excellent and they push with sufficient force to cause muscle growth.
The second type of muscle pain is much delayed onset muscle soreness. It is the pain in the muscles of a couple of days after exercise. This is highly desirable and sought after by bodybuilders. This is the reason why bodybuilders take the elevator instead of the stairs after a heavy leg workout session. If you've done some pretty intense leg exercises, then you probably know what I mean. Your quads and other leg muscles are so bad that when you bend your knees feel as if your legs are going to collapse.
When you train with enough intensity, causes micro tears in the muscles of your body must then repair. During the repair process aching muscles. It may take a day or two before you start to feel the pain and it could take up to a week for repairs eventually depending on the intensity of your workout. This muscle pain is a good indicator of a good workout intensity. The pain you feel is a sign that the muscle is rebuilt bigger and stronger.
Moreover, the pain must also remember to maintain a strict diet and you should eat small balanced every two or three hours to give the basic elements needed to rebuild the muscles in your body food. If you do not provide your body the nutrients it needs to build muscle, then you will not get bigger muscles, regardless of the intensity of your workout is.
But as I've said, if you do not feel pain after training, this does not mean that you do not have an effective training session. Some do not seem to have muscle pain, usually calves and shoulders.
Now keep in mind that you must wait for the pain to go before returning to work. If you exercise in tenderness, there's no way you can generate the intensity required to gain more muscle.
Now, if the pain is not a reliable indicator of an effective workout, how can you measure success? Tape measures and scales do not work here as the amount of muscle you gain each time you train is very small, it will not appear on them. To give you a better picture, you only win 5 to 10 pounds in a year (if you watch your diet and workout religiously). Now try to calculate the amount of muscle that wins every day of the year by dividing 5 to 10 pounds per 365.
The most effective way to track your path to success is to keep a journal where you can record the weight you lift and exercises you do and how many reps you do.
Now, if you see after a month you do a couple of reps you did when you get started, it means that you get stronger. If you increase the weight you lift, which means you get stronger. Therefore, if you are getting stronger, it is a sure sign that your workouts are effective. And if you have found stronger, it is a sure sign that you are getting more. It's as simple as that.
True Way to Get Rid of Cellulite: Skin-Level Muscle Toning
My goal in this article is to give a clear understanding of what causes the dimpled appearance of the skin (commonly known as cellulite) - for women of all ages.
It starts with the young woman. It is not uncommon teens have cellulite. Although less common in this age group - there are women who are not overweight - a great shape to your body - but they have the rough texture, orange peel - in the end zone and thighs.
"Genetics" ... My A $%! ...
Too often, it is labeled as caused by "genetic" - as in "be transmitted from mother or grandmother ...
Most of the time this is only partially correct. And here's why ...
Not the appearance of the skin that has been genetically transmitted - rather, it is the natural level of muscle tone (I'm not talking about muscle mass) - or lack of muscle tone in this case - which leaves a very good and "soft base" so that the skin remains.
Since the muscular structure of the area directly under the skin "cellulite" tends to be more atrophied in some women (which can be linked to genetics) - the skin layer is simply no other choice but to "wrinkles "dimple and - instead of fixing firmly pressed gently lifted around well toned muscles.
The good news is that with the right exercises (for cellulite) - a young woman can get their muscles respond. And by direct stimulation of the muscle layers - atrophy is reversed and a natural tone, shaping and lifting effect occurs - resulting in a structural relaxation of each layer of "dermis" - showing a final "upgrade" effect in the surface layer of the skin - the one you see when you look in the mirror.
I'll talk more about the specific principles of exercise and misunderstandings "cellulite exercises" in future issues - but for now, it is time to address the issue of the "old" cellulite - usually associated with "mature" age group - 40, 50, 60, etc. ..
To keep this article focused - I will address the kind of woman who has never been really overweight - keeps a nice silhouette - and is very happy with the way it looks when fully clothed.
It is not uncommon for this type of woman to have beautiful skin without signs of cellulite - just starting to develop it approaches and passes through middle age ... And it can be done without a weight change. (And may occur even if you lose weight - this is another topic I will discuss in an upcoming issue ...)
"How is this possible?
Where these bumps, potholes and undulations come from?
What happens in my body! "
Do not worry ...
The answer is easy. The reason is simple. And the remedy is the basic physiology in action.
To the average age is when the aging process begins to occur and cause physiological changes in the "symptoms" of physical decline ...
One of the most common is muscle atrophy (muscles become smaller, softer, flatter and lower).
Thus, we can see a young woman goes through adolescence, adulthood, perhaps due to pregnancy or 2 - not even a little cellulite. For it - have strongly smoothed - skin looking great is something that is used to ... More ...
Middle-age time rolls around - and without the type of workout - muscle layers in all specific areas of women's problems begin to atrophy. They are flatter, become "soft" - and hey gradually become weaker.
This allows the skin overlying the muscle areas for dimples loose, and soft. The State did not alleviate the underlying muscle layers - essentially leaves the "suspended" without a base skin firm is a natural uneven texture which is commonly known side effects of cellulite.
So what this shows is that eventually - the appearance of cellulite in a 17 years against 72 years is caused by the same thing: smooth muscle layers, undeveloped, flat, soft directly below areas of cellulite.
False marketing tactics that we see, hear and read in the media is simply oriented force you to believe why a person or a method of surface treatment will get rid of your cellulite. Even the case of "domestic washing accumulated toxin" tempting to think that such a thing can happen to your body and that is why you have cellulite ... BUT ...
You're smarter than that ... and ...
You're smarter 'they' now
Thus, with the cause of cellulite is directly related to the state of the muscle layers - you can be sure that the only proven way to reverse this is a special routine and targeted exercises. An anti-cellulite that stimulates muscle firming and toning exercises lifting routine - resulting in naturally beautiful effect and smoothing the outer layer of skin tightening - finally get rid of cellulite.
This physiological response base has no exclusions age. The action of stimulus / response of a muscle is the same, no matter what age you are or how young you are.
The only thing to be sure of is that you follow a specially designed as an exercise routine tested against as cellulite Naked Beauty program.
An anti-cellulite diet?
At least once a day, we get a email asking question "Is there such a thing as an anti-cellulite? Diet "
The real answer is "Yes". But this is not really a "diet" ... It's more like a way of nutrients, food quality (no weight loss). HOWEVER - this way of eating is only effective when added to a specific method of cellulite exercise ...
So unless you provide the correct stimulus to the muscle layers of hot spots and problem areas - "anti-cellulite diet", then it will not much for you (even if it is very good for long term health, energy and hormonal regulation).
Look More Muscular, Defined and Better With a Tan
It is a little known secret in the world of bodybuilding and the community, that most ordinary people have never heard. This secret tunning. A good tan in a bodybuilder keep washing under the bright lights of the ramp, and a beautiful tan make you look more muscular and defined. Tanning or can be obtained by external tanning with a tanning salon or tanning using skin coloring, dyes or tan.
Why tan skin?:
Some skin is tanned skin due to exposure to ultraviolet radiation. When skin is exposed to ultraviolet radiation, melanin, the pigment which is the skin darkens. A good point to remember is the darker the skin, the better protects the body against ultraviolet radiation, but always remember that even the darkest skin can burn!
How Tan:
Most people have no idea how to tan, they just sit outside for a long time and finally burn although the use of sunscreen. Not to mention the damage to your skin. It is better to tan on stage, twenty to thirty minutes for each session!
A good tanning regiment should be something like this:
on Monday
Tuesday ---- twenty to thirty minutes a day
on Wednesday
Thursday ---- twenty to thirty minutes a day
on Friday
Saturday ---- twenty to thirty minutes a day
Sunday
It is safe tan?:
One may wonder if tanning is safe or healthy, the answer is that it depends on what kind of tan you get. For example getting a sun tan is healthy and sun exposure is known to cause wrinkles, skin cancer and give the skin a leathery appearance. Using a tanning salon is as dangerous and requires the appropriate safety equipment, however, the use of dyes, tanning or tanning is the safest and surest way to get a good tan. However, if you tan in moderation, while using the proper safety equipment, such as sunscreen, tanning then drawbacks must be at a low point of view.
conclusion:
For the average person who has built up a good base of muscle mass and size weight should get a tan. This will help you improve your fitness, they will get more defined and a more muscular appearance. But remember to do in excess is dangerous, so I personally recommend the use of artificial tanning, such as dyes, tanning and sunbathing.
Why tan skin?:
Some skin is tanned skin due to exposure to ultraviolet radiation. When skin is exposed to ultraviolet radiation, melanin, the pigment which is the skin darkens. A good point to remember is the darker the skin, the better protects the body against ultraviolet radiation, but always remember that even the darkest skin can burn!
How Tan:
Most people have no idea how to tan, they just sit outside for a long time and finally burn although the use of sunscreen. Not to mention the damage to your skin. It is better to tan on stage, twenty to thirty minutes for each session!
A good tanning regiment should be something like this:
on Monday
Tuesday ---- twenty to thirty minutes a day
on Wednesday
Thursday ---- twenty to thirty minutes a day
on Friday
Saturday ---- twenty to thirty minutes a day
Sunday
It is safe tan?:
One may wonder if tanning is safe or healthy, the answer is that it depends on what kind of tan you get. For example getting a sun tan is healthy and sun exposure is known to cause wrinkles, skin cancer and give the skin a leathery appearance. Using a tanning salon is as dangerous and requires the appropriate safety equipment, however, the use of dyes, tanning or tanning is the safest and surest way to get a good tan. However, if you tan in moderation, while using the proper safety equipment, such as sunscreen, tanning then drawbacks must be at a low point of view.
conclusion:
For the average person who has built up a good base of muscle mass and size weight should get a tan. This will help you improve your fitness, they will get more defined and a more muscular appearance. But remember to do in excess is dangerous, so I personally recommend the use of artificial tanning, such as dyes, tanning and sunbathing.
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