Muscle Weight Gain - Free Weights or Machines?

22:46 / Posted by kreid / comments (3)

There has always been argument over whether free weights or resistance machines are better for building muscle. If you don't know the difference - free weights are handheld weights that you lift on your own whilst resistance machines typically have an adjustable weight stack that is pulled up using wires controlled by your muscles.

Free weights give the exerciser much more freedom in their body building routines, and also give a more demanding workout for muscle weight gain. This means that they are typically better at building muscle mass. The key to this is the fact that you are forced to control and balance the weights, which is a much more natural body building routine when compared with using a machine to perform muscle isolation exercises. In this way, dumbells, barbells, and other free weights can enable muscle weight gain together with a more natural look.

Your Core muscles are the ones that you use to balance the heavy free weights that you lift during your strength training routines. Machines make life easy for you, because they take away the need to use these muscles. Next time you exercise, compare the weight you can lift on the Smith Machine with the same weight on the free barbell benchpress. you will quickly see that the free benchpress is much more difficult. So, to see the greatest muscle weight gain, and to develop real strength, you need to work your core muscles.

In addition to strength training, there are those who want to get a ripped muscular look, in addition to strength. Once more, the core muscles come into play. A strong core helps your main muscle groups to get bigger and stronger. You need to remember that in order for you to see significant muscle gain.

This is not to say that there isn't a place for machines. There certainly is - as a complement to free weights. I recommend that you run through your free weight workout to completion, before using any machines. This helps give that extra blast to specific muscles. It also helps in that it gives you a break from free weights, which need to require a lot of exertion and can be tiring.

So, are you ready to hit the free weights next time you are at the gym, or perhaps buy free weights for home use? Just make sure you start off nice and easy - get your technique right before adding more weight. A good technique involves a smooth, seamless action from the start, to the top of the lift, then back to the start position.

Some like to push the weight up hard and fast and explosively, then lower it back down gently - but do whatever you enjoy.

Focus on exercising your core muscles until they can comfortably control the weight you are lifting, and only then move on your body building routine proper.

To continue to see significant muscle weight gain, keep on increasing your standard weight, so that you continue to lift with the same effort as you get stronger. Ideally, no matter what exercise you are doing, you should do around 3 sets of 16 repetitions. If you can easily do 16, the weight is too light for you; more, and it is too heavy (I call this weight, the "16 weight" and it is different for everyone).

That's really all there is to it. To summarize the main points:
  1. Strengthen your core muscles before beginning the bodybuilding routines in your training program.
  2. Use machines to complement free weights.
  3. Keep your technique smooth.
  4. Keep trying to increase your "16 weight".
_________________________________________

FitnessForRealMen - muscle and body building routines; fitness and nutrition tips

Labels: , , ,
Bookmark and Share

Muscle Weight Gain - How Fast Can I Improve?

00:29 / Posted by kreid / comments (1)

Those uneducated in the ways of fitness probably imagine that muscle mass building is extremely straightforward and formulaic. Wrong! I can tell you now that this is not the case, not by a long shot! :-) ... Big improvements in muscle mass and strength take weeks or months. On top of this, you must balance a number of factors if you want to see your muscle mass build up.
  • Most importantly, you need to eat very healthy and wholesome foods to help your body build more muscle fibres.
  • Second, you need to work at your limit, and always try to increase that limit. Tough physical exertion literally shocks your body enough to build mass - your body is literally trying to protect you, by building your muscles to help you cope with the harsh demands you are subjecting yourself to.
  • Third, simply put, is luck. Everyone can build a great body, but it's the luck of the draw as whether you can get really big - whether or not you are predisposed to this is down to your genes and your body type. This article will help you identify the kind of body that you have and consequently, the best exercise program to suit your body type and your requirements to gain muscle mass.

Here are the three main body types along with their primary features to help you identify yourself:

1. Endomorph

Endomorphs typically have round faces and a larger frame with wider hips. Endomorphs put on fat easily due to their slower metabolism. On the flip side, they also have the advantage of naturally fast muscle weight gain and tend to be naturally strong. Endomorphs usually find it hard to achieve the "ripped" muscular look - even though the muscle may be there, their tendency to easily store fat can hide it. So Endomorphs have to be especially strict in their diet, cutting down their fat intake significantly.


2. Ectomorph

Ectomorphs are naturally slim and skinny with little natural strength. If this describes you, then you can probably identify wih being able to eat pretty much anything you want without gaining much fat. This is due to a fast metabolism. Unfortunately, this also means that you will find it harder to gain muscle too. Ectomorphs typically also have small appetites. If your are an Ectomorph and you are already muscle strength training techniques and body building routines to try and gain mass, but you are seeing little progress, don't worry. This is common for your body type - and the most important advice for you is to remember to eat regularly, even if you don't feel hungry; this is the secret of weight and muscle gain for Ectomorphs. Protein drinks and other supplement are highly recommended for Ectomorphs, since these are easier to consume than normal meals.


3. Mesomorph

Mesomorph have a v-shaped body with wide shoulders and narrower hips. They tend to be naturally muscular and athletic, with normally a lower percentage of body fat than Endomorphs. These genetic advantages mean that Mesomorphs can see very fast muscle weight gain compared with Endomorphs and Ectomorphs.


You may find yourself fitting exactly into one of these categories; but more likely you will have a mix of body characteristics, with a leaning toward one of the three types. If you don't have Mesomorph characteristics, it's not the end of the world - there are many other factors that influence the rate at which you can build muscle mass. Therefore, an understanding of the type of body you have will help you immensely in creating a plan for the ideal workout routines and nutritional programs that will help you to build muscle mass and strength.
_________________________________________

FitnessForRealMen - muscle and body building routines; fitness and nutrition tips

Labels: , , , ,
Bookmark and Share

Teen Body Building

01:00 / Posted by kreid / comments (0)

Your teenage years are full of changes, both physical and psychological. Surely one of the most important is the interest you begin to tae in the opposite sex (Don't worry - this isn't going to turn into an awkward sex education lesson). Teenaged boys will go to great lengths to make a good impression on the girls. And, since the teenage years are relatively stress free, many teenagers have thought about using their spare time to hone a nice body by pumping iron, lifting weights as part of a bodybuilding routine.

If you are no longer a teenager, perhaps you can still remember those days of comparing muscle gain with your buddies. Some things never change! But as body image becomes more and more important (whatever the reasons), the fact is that working out to gain a toned, muscular body is now becoming common among teenage boys.

Parents normally rightly support this practice - wanting their teenager to be fit and healthy and develop high self esteem and confidence. Having a healthy and muscular body can do wonders to a teenagers self belief.

However, as is the case in adult muscle building, some boys try to cheat by taking steroids, hoping to gain muscle fast or with little effort. If you are considering this, remember that, apart from the danger of seriously messing up your hormones at this important growth period in your life, you will also lose the satisfaction and self belief gained from having to work hard in the gym to see muscle gains.

The old fashioned body building routines have proved time and time again to be unrivalled - this includes a healthy diet and a regular weight training schedule. the furst step in deciding on your diet and nutrition is to work out whether you are too heavy or too skinny (use this Body Mass Index calculator to get a rough estimate) If you are overweight, you need to begin by doing mostly cardiovascular work, like cycling, swimming or running, to burn off the excess fat. After this, you can start increasing the amount of weights you are lifting.

Your diet should cut down significantly on fat and carbohydrates (bread, pasta, etc); while increasing your intake of protein (meat, fish, nuts, etc). If, on the other hand, thing are a little easier, since you can start immediately with weight exercises for building muscle, combined with a protein-heavy diet for fuelling this growth.

Remember that since you are still growing and probably haven't done any body building routines, you need to gradually ease yourself in to this weight training program. Go go all out straight away, but give your body enough time to adjust to the rigors of resistance training. Always make sure that you get plenty of rest, and your body will do the rest by repairing and growing muscle for you.

Perhaps most importantly of all, make sure that you have the right attitude before you start working out. You will not see instant results, and therefore must be prepared to be patient for a couple of months. If you are committed to putting in the hard work, you will definitely see big improvements over time.

Of course, these aren't the only points to contemplate, but they are a very good start. Essentially it all comes down to having the willpower to succeed. If you have this, then get out there and make a start!

_________________________________________

kr
website: FitnessForRealMen - muscle and body building routines; fitness and nutrition tips

Labels: , ,
Bookmark and Share

How to get ripped like a superhero

13:07 / Posted by kreid / comments (0)

40 year old Hugh Jackman needed to bulk up and get super-ripped to play the role of superhero mutant Wolverine. Find out what he did and learn how you can do the same.

Jackman surely owes a lot to his personal trainer, Mike Ryan, who has been helping him train since they met at a small gym in Jackman’s native Australia. ‘I call him my masterpiece,’ says Ryan. ‘He just keeps getting better and better over the years. We’ve got a bet to see if we can both get to 50 and still have a six-pack.’

To work around his filming schedule, he and Ryan are usually in the gym at the crack of dawn. ‘Research suggests that people who train in the afternoons consistently do workouts of far less intensity than those who do train in the morning. When Hugh has a 6am filming start, that means we’ll be in the gym by 4am’, says Ryan.

Jackman usually starts his workouts with a cardio warmup, which varies between running and swimming. This helps warm up and stretch his muscles to prevent injury. He also finishes with another 15 minutes of cardio work.

The main workout is 60 to 90 minutes, and is based around big compound weight-lifts and traditional resistance exercises, like bench-presses, squats and deadlifts. These work to increase overall muscle bulk. To emphasize particular muscles, each day’s session is split between muscle groups, with isolation exercise sets like flyes paired with compound sets, like squats. The compound exercise of the pair keeps every muscle working, while the isolation exercise squeezes a particular muscle to failure. ‘I believe in controlled overload,’ Ryan says. ‘To push the muscles to failure by the last set, we’ll superset compound moves with isolation ones – for example, go from a dumb-bell bench press straight into a flye. By the last set you need a spotter to help you squeeze out those last couple of reps., says Ryan.

While the fundamental training principles are based on the core body-building moves, the same workout can be done ten different ways by making small changes, like changing the angle of the bench; the weight, the tempo; or the rest time.

One look at Jackman’s physique proves that these training methods work, so give his plan a try. We can’t guarantee making you the next x-man, but it will get you ripped and ready for action.

Summary:
- Warm up first with 15 minutes of cardio.
- Do pairs of the exercises as supersets, performing one set of the first exercise, then moving immediately on to a set of the second exercise.
- Take enough time to rest between supersets.
- Choose a weight that you can manage with perfect technique for the whole set, but which leads to muscular failure by the end of the final set.
- Take one second to lift the weight, pause for another second, then take two to three seconds to lower it down.
- Train in the morning where possible.
- Work on “progressive overload” – always keep increasing the weight.
- Keep a training diary to record your progress.
- Focus on muscle activation rather than simply aiming to finish the set.
- Work with a trainer to help your motivation.
- Get plenty of sleep – 7 to 7.5 hours a night.

Labels: , , ,
Bookmark and Share

Unconventional six pack ab training

20:52 / Posted by kreid / comments (0)

One of the most desired bodily features is a toned set of abdominal muscles. Six pack abs can really improve the look of your whole body. There are two main ways to tone your abdominal muscles. First, you can do abdominal exercises such as crunches and situps. Secondly, you can use machines such as the balance ball or rowing machines.

However, the traditional regime of situps and abdominal crunches is monotonous and uninspiring. In this article I outline a number of unconventional exercises that can help you achieve a toned stomach area whilst having fun at the same time.


- Number one. The Bicycle. This is a great abdominal exercise. To begin you lay down flat on your back. You then place your hands behind your head with your fingers laced together, bring your knees to your chest and rotate them at close to 45 degrees (like you are peddling a bicycle). As you do this touch your right elbow to your left knee and vice versa.

- Next, another great exercise is Hindu Pushups. You begin on your hands and knees with your legs spread wide and your rear end pushed up. Next you bend your elbows (like you are doing a pushup) and bring your back down in an arc. Then straighten your arms so your back arches upwards with your hips just above the ground.

Both of these exercises should add some variety to your usual adominal exercise routine. However, if you are still looking to spice up your abdominal workout you could try implementing some machines. Below are a number of ideas for using machines to tone your abdominals:

- The Balance Ball - highly versatile and improves your core stability. This exercises both your stomach muscles and the rest of your body. To stay balanced on the ball your abdominal muscles need to remain tight, a task which is often a lot more difficult than people think. Try spreading your feet on the ground for balance, leaning back on the ball and doing half-crunches. Do chest presses while sitting on the ball - you will find it difficult to balance, but it's easy to pick up and really strengthens your core muscles. Ankle weights can make it easier to keep your feet on the ground if you find the balancing diffcult.

- The Rowing Machine primarily works your shoulders, forearms, biceps, triceps and legs. However, due to the position you have to maintain whilst seated on the machine it also gives your abs a great workout and helps tone and strengthen them.

- The Red Exerciser is a relatively new piece of equipment which keeps the upper body still, allowing you to oscillate the lower body using your abdominal muscles. If you train with the Red Exerciser frequently you will start to notice impressive results.

However you decide to exercise your abdominal muscles I hope that this article has proved useful to you. Variety in your abdominal workouts is a good idea because it prevents you from getting bored with your routine. Also, doing different exercises will keep working your abdominal muscles in different ways and help give them more tone and definition.

Remember to also try and eat healthily, incorporating lots of vegetables, fibre and protein-rich foods into your diet. Also try to consume plenty of water. Finally, make sure that you perform some cardiovascular exercise. Doing this will reduce your body fat, allowing your stomach muscles to stand out more. Keep it up and you will have the abs you've always dreamed of in no time at all.

_________________________________________

kr
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips

Labels: , , , , , ,
Bookmark and Share

13 Spartan Training Rules

16:43 / Posted by kreid / comments (0)

This comes from Zen to fitness



1) Lactic acid is the Spartan’s friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.

2) The Spartan takes no breaks between exercises, unless it’s to shove a non-Spartan out of the way.

3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.

4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.

5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).

6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.

7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second - look up the adjective “spartan” in the dictionary: “strict and austere.” You should be able to do a Spartan workout in a FOB.

8 ) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn’t fear his workout, it isn’t hard enough.

9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.

10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma’s basement, a hotel room, or in a city park.

11) If the Spartan is not in pain during his workout, he is wrong.

12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, “girly pull-ups”.

13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.

_________________________________________

kr
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips

Labels: , ,
Bookmark and Share
Subscribe to: Posts (Atom)