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Think again about how you perform situps and you could build better abs fast. This Men's Fitness guide will tell you how.
The Situp - Men's Fitness
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- Eat a combination of carbs and protein about 2 hours before you exercise and immediately afterwards can, over time, increase your strength by up to 25%.
- Take a protein drink as soon as you've finished a workout. Protein repairs muscle damage and actually helps build muscle. You don't need to buy expensive sports drinks; add a heaped dessert spoon of whey protein powder to a large glass of skimmed milk.
- Mix your exercise methods. Burn fat at the same time as making muscle. Get up to three 40 minute sessions a week. Combine aerobics and weights.
- Upper body muscle development requires movement of weights slowly and carefully. Go for six seconds lifting and a further six seconds lowering and repeat six times.
- Scientists have found that men who take a 30 second break between sets gain 6% more strength than those who rest for 90 seconds.
- Calf muscles generally seem to respond better to reps than weights.
- Establish good body building routines.
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kr
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips Labels: strength, strength training, weightlifting
Gaining strength through periodization - Train like a soviet athlete
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Many people have probably heard of the term periodization and quickly skimmed over the article. Periodization just sounds complicated, and it can be. I would like to describe a simple way to use this lifting philosophy to insure you don't reach sticking points. We will look at gaining strength in particular, but this works well with any physical activity.
[Periodization was mastered by Tudor Bompa, Trainer of the Former Soviet Union Olympic Team. These techniques allowed the former Soviet Union to dominate the Olympics for close to 30 years. This legendary trainer laid out his life's work in the book, Theory and Methodology of Training.]
Sometimes Lifting is Like Pushing a Brick Wall
You will reach a point after lifting for a couple of years where strength gains come to a halt. No matter what you do, you cannot get stronger in a certain lift. It feels even worse when you actually wind up losing a bit of strength. When this happens, it is time to learn periodization.
You Will Burn Out if You Push 100% Year Round
Your body will reach exhaustion if you push as hard as possible throughout the year. I don't believe you should ever let yourself go, but it doesn't hurt to have a period of time where you back off on training a little bit. If you normally train 5 times per week, then limit that to 3 times a week for 6-8 weeks. Instead of pushing hard on your lifts, back off on all the weight and cut the volume in half for a while. After this break, implement a strategy of periodization like I outine below.
When You Back off on Working Out, Tighten Up Your Diet
A strategy I like to use is to see how cut I can get with a strict diet and minimal exercise for short periods of time. This is a great time to master your diet. Once you re-introduce a higher volume of lifting, try to continue to eat strict for a while…this will allow you to get extra lean, because your diet is "dialed in".
A Practical Explanation of Periodization and Action Plan
Think of periodization as taking "two steps back, in order to take 3-4 steps forward". Let's say you are stuck at benching 205 pounds for 5 reps. No matter what you do it is impossible to get 6 reps, or do 5 reps with 210 pounds.
The plan will be to back off on the weight a bit and then spend the next 6 weeks building back up to 205 pounds for 5 reps. Let's assume that you work each muscle group twice per week, so in 6 weeks you will get 12 chest workouts in. If you are lucky your gym will have 2.5 pound plates, because then you can increase your bench press 5 pounds each week.
So if you want to use 12 workouts to build back to 205 pounds, then your starting point will be 60 pounds less than this (12 weeks times 5 pounds = 60 pounds).
Here's What that Would Look Like…
* Workout 1: 145 pounds for 5 reps
* Workout 2: 150 pounds for 5 reps
* Workout 3: 155 pounds for 5 reps
* Workout 4: 160 pounds for 5 reps
* (You get the idea)
* Workout 12: 205 pounds for 4 reps
* Workout 13: 210 pounds for 3 reps
* Workout 14: 210 pounds for 4 reps
* Workout 15: 210 pounds for 5 reps
* Workout 16: 215 pounds for 3 reps
* Workout 17: 215 pounds for 4 reps
* Workout 18: 215 pounds for 5 reps
Note: See how once we passed 205 pounds we backed off on the reps a bit. This is a great way to get used to the new weight. Doing 210 pounds for 3 reps will feel easier than doing 205 pounds for six reps. Also…I am not really getting into how to implement this with multiple sets. I'm trying to teach the basic concept.
Long Buildup Phases = Long Strength Gain Phases
This isn't an absolute, but the key to periodization is to take your time to re-build your strength foundation. If you rush the time to reach your previous best, you may wind up getting stuck at that same weight again. In the example above I used 6 weeks, but you may want to experiment with slightly longer or shorter periods of time.
Become Familiar with the 2.5 Pound Plates
Your body will adapt a lot better to small increments in weight than it will with big jumps in weight. Big jumps in weight will make your body "put the breaks" on strength gains. The biggest mistake I see young guys make is to avoid the small plates. You are just headed for frustration if you try to increase the weights by adding 25's on each side of the bar. Small increases in weight add up to impressive weights over time.
Note: One last thing. I see a lot of people wasting time by trying to 'upgrade' to 45 pound plates whenever possible. I guess a 45 pound plate looks more impressive than a 25, a 10, and two 5's on each side. Don't get caught up in the weird "free-weight culture". If you have enough 5's and 10's, no need to switch out every 45 pounds.
One Last Thing…Periodization doesn't apply to just lifting. You can use a similar approach in any physical activity (running, swimming, HIIT, spinning, etc). Just back off the intensity and work your way back to your previous best over a drawn out period of time.
Taken from the Fitness Black Book
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kr
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips
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.
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kr
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips
For thousands of years, humans have been trying to create substances to increase strength, athletic ability and endurance. Modern experimentation has focused on steroids and related substances.
Steroids (a.k.a. "Anabolic Steroids") are natural or synthetic chemical compounds similar to male hormones, in particular testosterone.
This post gives helpful information about steroids from a neutral point of view.
In the body, hormones are chemicals released by cells, which carry a chemical "message" to other cells. Testosterone is a naturally occuring hormone, which carries a message to muscle cells to increase their rate of division - in other words, to increase muscle growth. Since anabolic steroids are related to testosterone, they also have the ability to increase muscle growth rate (they have other medical uses). Anabolic steroids are available in both natural, or synthetic (manufactured) forms. They come either in oral (pill) form, or parenteral (injected with a syringe).
Steroids have been a subject of controversy lately, mainly because of the negative media coverage given to sportsmen and women who have been disqualified or banned for using them to gain a competitive advantage.
Obviously, serious sportspeople should never take steroids or any other performance-enhancing substances; but if you're not a competitive sportsman, you may want to try steroids to allow you build muscle faster.
Perhaps, being a busy professional, you don't have a lot of time to work out. Or maybe you have been working out for a long time, but aren't getting the results you want. These are valid reasons. However, steroid over-use (particularly with synthetic steroids) sometimes leads to other issues. In particular: hair loss, liver problems, breast tissue formation, erectile dysfunction and psychological effects. Some take anti-estrogen compounds to counteract some of these effects.
In addition to steroids themselves, some non-steroid compounds such as Clenbuterol have become very popular, mainly due their ability to help the user avoid the typical undesirable side-effects of steroids. (Clenbuterol does not increase muscle growth, but reduces body fat, As such, it is often incorporated into athletes' training regimes as a weight-loss aid, or used by bodybuilders going for a defined look).
Whatever your reason for using steroids, make sure you think seriously about the side-effects before doing so, and always seek professional advice from a doctor or personal trainer before starting a course of steroids.
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kr
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips
Even with the best intentions, some fitness enthusiasts aren't making the most effective use of their workout time. This post details some of the more common mistakes - if you remember these and avoid them, you can quickly come closer to meeting your health and fitness goals.
Over-socializing at the gym
Just showing up at the gym is not going to increase your fitness. Arnold Schwarzenegger said: "I go into the weight room to make progress, not friends". It’s important to enjoy working out, but make sure that your focus remains on physical activity.
Eating too little or eating the wrong types of food
Not eating enough can be as detrimental as eating too much. When the body is not fed consistently, it goes into a starvation mode. Eating small, regular meals throughout the day will ensure that your metabolism runs smoothly. Just be sure to control portion size. Remember to eat the right types of food, mainly protein or carbohydrates, for muscle training and endurance training, respectively. See the Fitness for Real Men nutrition pages for more nutrition guidance for muscle building
Not Staying Hydrated
It is important to drink enough water on a daily basis. When you exercise you need to consume even more water. Plus you should try to consume about a pint (3/4 litre) of water before you begin working out. This can be mixed as a protein shake if desired.
Working out too hard or too often
No matter what your fitness goals are, you should always allow your body to recover from aches and pains: over-exercising is counter-productive, and can even be dangerous. The aches are it's way of telling you "I need to repair myself". Consider reducing the intensity of your workouts, or resting for at least 2 days every week.
Too Much, Too Soon
Many fitness beginners try to lose weight or tone up too quickly, by exercising too frequently or trying exercise programs that are too difficult for their fitness level. Start with an exercise schedule that takes your current fitness level into account. Fitness for Real Men has customised training schedules for all fitness levels.
website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips Labels: fitness advice, fitness mistakes, fitness pitfalls, muscle weight gain tips
I was reading that after training all day, Arnold Schwarzenegger had for his dinner, a whole chicken and a pitcher of beer. Ordinarily, you might not associate this kind of meal with someone who looks like Arnie; but the truth is, if you're doing the work, you need the fuel.
If you're trying to build muscle, you need to eat more than your normal amount. If you don't eat more calories than you're consuming by working out, your body will break down muscle to repair itself. On the other hand, if you eat large amounts of the right kind of food - chicken, fish, eggs - your body can build the muscles you damaged in training up to make them even bigger and stronger than before.
Arnie got one thing wrong, though - eating a few large meals can be counterproductive. Your body can't digest, say, a whole chicken at once, so a lot of it will end up as, ahem, "waste".
You should eat regular, small meals throughout the day adding up to a more than a "normal" amount. This will give your body the stream of protein and nutrients it needs to create lean muscle.
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website: FitnessForRealMen - proven muscle and strength training techniques; fitness and nutrition tips
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