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Carbohydrate And Your Muscle Growth

 Carbohydrates & Your Muscle Growth

Could What You Think About Carbohydrate And Muscle Growth be ‘Wrong’?

What you need to know about carbohydrate

In my experience most, if not all, bodybuilders tend to focus far too much on the amount of protein they have in their daily diet, believing, because that’s what they are told, that protein is the most singular important muscle building foods, and ignore ‘Carbohydrates’ at their own peril.

What most people tend to be afraid of is weight gain, but carbohydrates are very important when training hard and for ‘Protein’ synthesis, more on this subject later. Diets like the ‘The Atkins Diet’, has left lots of people very bewildered over whether or not to eat carbohydrate, which must be bad for you.

The American Dietetic Association also has concerns about the Atkins diet. Gail Frank, PhD, former spokeswoman for the organization and professor of nutrition at California State University in Long Beach, says, “The body needs a minimum of carbohydrates for efficient and healthy functioning — about 150 grams daily.” Below that, normal metabolic activity is disrupted…source http://www.webmd.com/diet/atkins-diet-what-it-is

I know it’s true that if you need to control your weight, then you may need to control your carbohydrate intake, but if you want to gain muscle mass, then it’s important to ensure that you’re consuming enough of the right carbohydrate within your diet and at the right times.

Unfortunately, this is a huge and very complex issue, so I will do my best and concentrate on the three main reasons ‘why’ carbohydrate is important for muscle growth…

1.‘Why’ is carbohydrate so important

First, it’s important to know that carbohydrate is stored within your body’s muscles, called glycogen, and when you train hard this stored carbohydrate get’s used by the muscle as energy.

As you continual to train hard, the glycogen stores in your muscles becomes depleted, this is because your muscles can only store a limited amount of glycogen. As the glycogen starts to run out, your body starts to consume protein, and fats, for energy, which is also stored in your muscles too!

This is the reason ‘Why’ we loss energy if we haven’t eaten at least one hour before we train. If it’s normal for your energy levels to drop during your workouts or if you are left feeling a bit lethargic towards the end of the week, then try this little trick, which will help to keep your energy levels up for your next workout. In turn helping you safeguard against muscle lose too…you will notice a massive difference in your workouts.

Don’t worry about storing this carbohydrate as fat, because your body will use the carbohydrate in the drink burning it off as you train. The important thing here is to stop your body’s carbohydrate levels from crashing, leaving you feeling lethargic when you train next time around.

2. ‘How’ does carbohydrate help build more muscle

‘Now’ this is probably the most miss-understood or unknown fact, among bodybuilding’s today. But did you know that carbohydrate and protein need to work together to help stimulate muscle growth…’Yes’ suck on that fact one more time…”Carbohydrate and protein need to work together to help stimulate muscle growth”.

It doesn’t matter which one you cut out, by doing so you will seriously jeopardise any real kind of muscle size progress. 

‘Now’, listen up, because this is the real exciting news…’Carbohydrate helps to lower ‘Cortisol’ levels’!

Cortisol is known as a stress hormone and is the number one killer of muscle growth. So ‘what’ is cortisol and ‘why’ is it a nasty hormone to promote when training.

Well cortisol as an important role to pay to help repair body tissue. You see when cells brake down; cortisol eats the damaged cells so your body can replace them with newly created ones.  

Ok I here you saying, so ‘How’ can that be a bad think, one of the things I do, as a bodybuilder, is brake down muscle tissues during training so that when they are fully repaired they grow. The problem starts when your body over produces this hormone and at a consist level, because when there is no damaged cells to consume they start consuming muscle fibres…therefore, a lot of cortisol will stop any muscle growth!

Some Japanese researcher as shown that when your blood sugar levels drop during exercise, cortisol levels go UP also! But by consuming a carbohydrate drink during your training these levels are kept in check, even lowering cortisol levels.  

Some interesting research published in the International Journal of Sports Medicine’, indicated that drinking carbohydrates when exercising dramatically strengthened the immune system. This helps to keep infections or illnesses at bay, as these slow down your training periods and healing times.

So next time you train, make sure that you keep up your carbohydrate levels and the more muscle you will build!

3. Will Excess carbohydrate get stored as fat

The answer to this question is an easy one to answer…no…’Not’ if you take it during you training session!

Normally, when you eat food that is high in carbohydrates this prompts your body to store any surplus carbohydrates in the fat cells, but when you exercise this activity prevents any release of the fat-storing hormones.

Therefore, it’s very unlikely that drinking carbohydrates during your training session will lead to any form of fat gain.

In fact, take another look at the above 3 main points again, which  clearly show that drinking carbohydrates as tons of advantages, more energy, more power to lift more weight for more reps, or maintain far higher levels of intensity during aerobic exercise, such as running or cycling, especially toward the end of your session, for example.

Remember that protein can’t work without carbohydrates; therefore, you shouldn’t shy away from a-least giving it a go.

Getting your timing right

How to time your protein intake for maximum muscle growth – just when should I eat?

If you intend to train to purely build muscle mass without gaining any body fat, then you need to pay close attention to the timing of your meals. This is also a very hit & miss affair among many bodybuilders.

One thing is for sure, you must learn to feed your muscles 24/7, because muscle can take anywhere from 4 to 7 days to repair and a constant supply of nutrients, proteins and carbohydrates, are required to active that goal…so aim to eat 4 – 5 small meals a day.

Some very interesting studies have thrown up some extraordinary results, they discovered that consuming protein and/or carbohydrates directly before’, and straight after’ exercise, dramatically increased muscle growth…something we older bodybuilders kind-of realised some years back.

In one study scientists supplied bodybuilders with either a protein or carbohydrate drink either right after their training session or up to three hours later. There was a far greater muscle growth when taken IMMEDIATY after their training session, compared to those who consumed it up to three hours later, as general rule you should take a protein or carbohydrate drink within 30 – 45 mines of training

‘Now’ if you think that’s good news then think again, because still further research done by the University of Texas, has conclusively shown that taking a protein drink along with a carbohydrate drink ‘Before’ you train as a greater effect upon muscle growth.

This they believe is due to the increased blood flow during your exercise session, compared to the lower volumes during rest, transporting more blood faster to the muscles during training, helping to start the repair process quicker.

What you really have to bear in mind is this; by combining pre-exercise protein with post-exercise protein and carbohydrate, you are infect delivering a very powerful anabolic boost, virtually guaranteeing you much quicker muscle growth.

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Is Fitness All About Our Genes?

‘Genetics’ for health & fitness

 

Genetics and fitness

Peter Chadwick/Getty Images

Is Fitness All in the Genes?

by Gretchen Reynolds

Why do some people respond to an aerobic workout routine by becoming incredibly fit, whereas others who exercise just as hard for months end up no fitter than when they began?

Get listed in botid.org the best of website directory for free! This site is listed under Bodybuilding Directory

That question has bedeviled countless people who’ve started exercise programs. It has also motivated a major new study of the genetics of fitness. Scientists long have known that when any given group of people faithfully follows the same aerobic workout routine, some increase their cardio respiratory fitness substantially; while an unfortunate few seem to get no benefits at all. But what, beyond the fundamental unfairness of life, makes one person’s body receptive to exercise and another’s resistant?

To read more go to the original article… http://well.blogs.nytimes.com/2011/03/16/is-fitness-all-in-the-genes/

Please Note: This artical as nothing to do with losing body fat, but everything to do with fitness levels.

So there you have it, the science is in, and it’s staring you in the face. If you are wondering why despite all your efforts you can’t seem to make progress in your fitness routine, then stop beating yourself up, the important thing is you are executing a fitness routine and although the benefits will be slow in coming, nevertheless, with hard work you will make progress and a positive difference to your lifestyle.

Benefits to fitness training…

  1. A higher level of fitness, controls weight
  2. Flexibility and mobility
  3. Space and time to yourself to reflect on daily matters, very important
  4. Social gathering and fun
  5. Improves your moods
  6. Boosts your energy levels
  7. Helps combat health and disease conditions
  8. Helps to promote better sleep
  9. Can help boost your sex life

Formal exercise is still the best thing you can do for you’re over all health…

For you bodybuilders who wonder if genetics is stifling your gains then please watch this video…

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Kelly Osbourne has lost weight

Kelly Osbourne as managed to ‘Lose some Weight, but can she Keep it Off?

Everyone who has a problem with shedding weight thinks they are the only ones in the world with this issue, but the truth is that even the big, rich, famous calibrates have a hard time with is endemic condition.

Did you know that ‘Ice Cube’s ex-partner  Mack 10suffered obesity for years and howSOHH suffered a near-fatal seizure and gave his reaction to hip-hop artists like Fat Joeshedding pounds to lessen health concerns. Looks like their days of plenty is coming to an end.

If you what to know more about ‘Mack 10’ story read this article…

Ice Cube’s Ex-Westside Connection Partner’s Huge Loss [Video]

SOHH

“He explained it that his boys were dropping off like flies but didn’t know why and so he started losing weight. He said he had diabetes for so many years and he lost weight. But he didn’t get the statistics the way I’m giving them, the way they will …SOHH“.

http://www.sohh.com/ice-cubes-ex-westside-connection-partners-huge-loss-video/

And just encase you’ve forgot ‘Who’ Ice Cube is take a look at this video ‘Ice Cube – Why we Thugs (Dirty)’ Dose He Need to Lose Weight?

 

Remember your health is in your hands, look after your body, because you CAN’T see what’s going on in the  inside until it’s to late.

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How to Pack on Bicep Mass : Straight or EZ Bar

Which one is best for building your biceps?

Straight or EZ Bar

A short bar known as a EZ bar, which as ‘bends’ in it where you grip it, is mostly favoured by those who train there biceps, history and now new research, as shown that when using a ‘straight’ bar compared to a EZ bar, it stimulates greater muscle activity in the biceps.

The bicep as two functions, one, and its main role, is to flex the elbow joint, but it also rotates the palm too and this is very important for the bodybuilder to understand. So if by holding your palm facing downwards and then twist it so that it faces up, the biceps is doing only part of the work, not good news when trying to build maximum muscle mass.

On the other hand, when you use a straight bar…the palm is already facing straight up. The other problem with the EZ bar is the palms of your hands are angled in slightly, facing each other. This means that your brachialis muscles, the muscle that sits on the outer side of the upper arm, is taking off some of the load on the bicep. 

The researchers have shown this to be one of the main reasons why the EZ bar curl reduces bicep activity compared to using a straight bar.

Like I have already mentioned the EZ bar does work other muscles, such as the forearms and side of the upper arm. However, creating maximum growth of the biceps requires the biceps to be loaded to the max. So making sure that you use a straight barbell curl is an essential part of the mix.

My favourite is doing Dumbbell curls with the palms facing up for the whole movement, which have now been shown to be highly effective for this purpose.

‘How’ to quickly pack some mass on your biceps with this easy-to-follow routine

I’ve very often seen people in the gym training their biceps for 45 minutes or more, it’s no wonder they don’t seem to add even a quarter of an inch to their arms in a year!

So what is the best training protocol for adding mass to the biceps quickly…‘Short’ and ‘INTENSE that’s ‘How’!

If you are looking to build some real descent size to your biceps, then here are a few time-tested training principles you should follow:

  1. Train your biceps hard. To get your biceps to respond and grow, you need to overload them by putting them into what I call a ‘Do or die’ situation, a war like environment, where the biceps have no choice, but respond and grow.  Train them to failure and beyond, don’t just go through the motions, get prepared to do battle by doing high intensity sets and really squeeze out every last rep…It’s the only way.
  2. Train them fast. If you’re central goal is to add muscle size to your arms, then your entire bicep routine shouldn’t take any more than about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Hit them from every angle. People have a big problem when it comes to this training principle, because lock in their minds is this ‘need to do more’ syndrome. Therefore, to do enough different exercises to hit the bicep from as many angles as possible they end up overtraining. This is ‘why’ you must ‘Train them fast’. If you are serious about increasing strength and size, then you must introduce exercises that stress the biceps from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing up and side-wards, will ensure maximum growth. But the trick is to do your bicep exercise routine as quickly as possible and if you run out of time ‘Stop’, because overtraining them can actually course them to…SHRINK!  
  4. Now let them recover. Don’t underrate the massive importance this concept holds, because by not allowing your biceps to recover fully from an intense training session, you run the risk of overtraining. If you are really training your biceps to the max, than 24 or even 48 hours recovery time just isn’t enough healing time.

You must allow more time before training them again at least 5-7 days. More is definitely not…better

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try out the following routine. But remember the 3 principles mentioned above and you’ll be well on your way to increase your bicep mass.

This biceps program calls for performing just 3 sets of three exercises, that’s just 9 sets in all. After warming up your biceps with a couple of light to moderate sets, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell CurlsThese are an old standard, but are still a favourite mass builder among bodybuilders. Start by griping the bar with a fairly narrow grip, approximately 8-10 inches apart.

Then concentrate on using a slow controlled movement throughout the range of bicep motion, now be sure to squeeze the bar as hard as possible at the top of the movement, this is important. Now use some extra intensity on the negative or eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Take a hard look at your training to see if you are introducing any cheating movements to your bicep motion. The main reasons people end up cheating is, because they are either using too much weight or using an alternating arm movement. It’s so important to do your bicep movements with both arms simultaneously, because this cuts out any possible cheating movements.

A great technique is to use a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement. It’s also important to pay attention to the full stretch at the bottom this movement and purse for a count of 2 for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Start by attaching a rope attachment to the low cable of a pulley machine. Now grasp the rope extensions with both of your palms facing each other. Start to curl the weight up to your chin, again remember to squeeze your hands hard at the top of this movement, and then lower as slowly as you can resisting the weight on the way down.

Execute two heavy sets of 6 reps only; making sure that the 6th rep is an all out fight to the very end. This one will really work and bring out your brachialis muscles, helping to add overall mass to your arms.

If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep…”They must be forced to grow”. Of course, the gains in strength and size will be that much greater when you finish your workout with a high-protein drink.

Even better have a protein drink before your workout. Also remember that your triceps add the most mass to any arm regardless to how big your biceps are, they make up to ¾ of overall arm mass, more on tricep training to come.

Below is a video you may like to watch about bicep training well worth watching…

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Who is The Real Culprit Behind Cardiovascular Disease

Cardiovascular Disease and bodybuilders

What we are told to believe everyday

We’ve have it drilled into our minds loudly and clear everyday of our lives that Cholesterol this true culprit behind Cardiovascular Disease or is it? People have been believe that they must keep an eye on their cholesterol levels, if your levels are low than you can assume that you are automatically out of the woods and will avoid cardiovascular disease, but they may be…Wrong!

We as bodybuilders need to know the truth behind these clams, because to build muscle or any real mass, then we need to understand ‘how’ we interact with things like food, diet, calories, fat, and exercise and ‘Cardiovascular disease’ as a direct influence on the state of our fitness and ability to remain fit.

The fact still remains that under half of those who have heart attacks have abnormal cholesterol (blood lipid) levels. So if high cholesterol levels aren’t entirely to blame what is, well there is some very interesting research that clearly shows that the real culprit is something called…Inflammation.

Have we been sidetracked into believing that cholesterol is the main contributor to ‘Cardiovascular Disease’, if that was so a fact then ask yourself ‘Why’ is the evidence pointing in a different direction?  Let’s take a closer look at this killer disease and what may really lie behind it?

Looking Beyond Cholesterol & ‘Cardiovascular Disease’ – reactive protein

Scientists have long suspected that cholesterol may not be the Holy Grail to understanding the reasons behind heart disease, and now studies at two major medical institutions, confirm that elevated C-reactive protein (CRP), a marker of inflammation, is also a key risk factor.

Inflammation plays a major role in the development and progression of artery-clogging atherosclerosis, the chief underlying cause of heart attacks and strokes.

The bottom line

It would seem that separate of any other risk factors, the higher your CRP levels remain, the higher your risk of developing cardiovascular catastrophe. But there is some good news, by adding CRP screening to lipid screening for those at risk of cardiovascular disease, inflammatory problems can be identify sooner, so you can take aggressive steps to control them.

About the Studies

In a issue of the New England Journal of Medicine, January 6, 2005, two different research groups came to almost the same conclusions about CRP. At the Brigham and Women’s Hospital in Boston, a team examined the cases of 3,745 coronary disease patients to compare the effect of two cholesterol-lowering drugs…Atorvastatin (Lipitor), and Pravastatin (Pravachol). They found that it didn’t matter which medication you chose the real factor was lowering the LDL (“bad”) cholesterol numbers below 70 in high-risk patients, and lowering CRP to below 2 mg per litre of blood.

Those who managed to lower their LDL target, the risk of recurring heart attacks, or dying from a heart attack or stroke, were reduced by another 50% when the CRP level was lowered to 2 mg.

Another study by the Cleveland Clinic Foundation involved 502 heart disease patients. For 18 mouths they were put on a course of statins. Then they conducted Ultrasounds examinations of their arteries and confirmed that lower cholesterol levels did indeed lead to a slower progression of arterial blockage. Significantly, the tests also indicated that “the decrease in CRP levels was independently and significantly correlated with rate of progression”.

According to cardiologist Steven Nissen, MD, author of the Cleveland Clinic study, these two trials strongly suggest that we should focus on statin therapy to help reduce CRP, not just cholesterol. He adds that we must now begin to think of CRP as an accelerator of disease activity, not just a marker associated with high risk.

What You Should Do

It’s an unfortunate fact that most doctors do not monitor CRP as closely as cholesterol, even though it only takes a simple, inexpensive blood test to measure CRP. American Heart Association (AHA) recommends that general practitioners should consider testing CRP levels for those patients who are at intermediate risk for cardiovascular disease, which is defined as having a 10 to 20% risk for a heart attack in the next 10 years based on current health status and history.

If you are in this category, your doctor will inform you. Risk factors that can place you in this category include cholesterol numbers, high blood pressure, and diabetes.

Still another reason ‘Why’ you should watch your CRP levels

In another research they discovered that elevated CRP levels may be an early indication of type 2 diabetes. Dr. Nissen highly stresses the need to get both the cholesterol and CRP levels under control. Fortunately, if you follow the guidelines for a healthy lifestyle to help enhance cardiovascular wellness can help reduce CRP levels.

Maintaining your weight can help

Unfortunately, as your body weight increases so does the levels of CRP, and Dr. Nissen points out that reducing intra-abdominal fat can help reduce CRP levels by up to 40 to 50%.

Follow a healthful diet

As bodybuilders we should take more notice of our diets, not only to help increase muscle size, and reduce body fat, but because there is a link with CRP, and a well-planned and well-balanced diet is necessary to getting your weight under control. If however, your CRP remains elevated, even after your lifestyle adjustments, then your doctor will recommend medications that will help to control the situation. At present, statins (the same drugs prescribed to lower cholesterol) are the only drugs known to reduce CRP.

There is another drug waiting in the background for anti-obesity, anti-smoking…rimonabant (Acomplia), which shows some promise in lowering CRP. The chances are that current research will spark greater interest in developing more new medications.

There are also a number of non-prescription options for reducing CRP, including antioxidant, omega-3, and vitamin B-12 therapies to name, but a few. I would suggest that you try all the natural options before considering taking problem-prone statins.

A note to all you young ones out there, don’t think that this article as nothing to do with you, because CRP build-up starts when you are…young!!

Scientists still have a lot to learn about cardiovascular disease, and there are many risk factors out there that are yet to be uncovered.

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Not All Muscles are ‘Equal’!

Not All Muscles are ‘Equal’ What You Need to Know! 

Man Training his Calf Muscles

Experience is no match for not knowing ‘Why’ all muscles are not equal

Most inexperience and experienced weight trainers seem to have a difficult time understanding that ‘Not all muscles in your body are equal’ and they could be jeopardizing any ‘Increase in Their Muscle Size‘.  You see your calf’s, abs, and forearm muscles for example, are built for endurance. And yet I see them training them for strength?

Your bicep muscle must be trained differently to your triceps.  Your legs and traps can handle enormous loads.  And your back and shoulders are involved in almost all weight training movements. 

So if you treat every muscle in the same way then you can’t expect the same result…disappointment!  

To understand this concept a little better let’s take a closer look the calf’s. For example, the calf muscles can still help a 15-stone overweight person to walk, even up-stairs, although they have never done a ounce of training. And just think of the strain that’s placed on their big toe and its connection to the calf.

The calf is capable of getting you through a marathon, or climbing Mount Everest… can you see your bicep doing that?

And your calf’s, abs, and forearm muscles are used every day when at home or at work. Your triceps can help you do 100s to 1000s of push-ups, when your back would give up after a few chin-ups.

Some muscles need to be pushed with heavy weights and low reps; whereas others need lighter weights and higher reps, others need to be trained very quickly with little to almost no rest in-between sets. 

You need to understand these differences and train the individual muscles accordingly or you run the risk of under or over training and jeopardizing your gains.

 This video by Rusty Jeffers – Calf Workout is full of top tips to help you grow those calf’s

 

Also Checkout This Very Special Offer Guaranteed to Help Boost Muscle “GROWTH”Click Here‘!

 

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4 of The Hottest Tips to Building Big Arms

 Top Tips on How4 of The Hottest Tips to Building Big Arms You Should Be Building Big Arms 

 

Building Big Arms Can be Tricky Because The Bicep Muscle Can…Shrink if Over-trained!

I guess I’m asked about this one about 5 or 6 times a week, and yes, yes, yes, you got to train heavy to grow. That’s right, but don’t forget to train hard with high intensity and good technique. Building Big Arms and make muscles explode,  you must annihilate them in the gym, but don’t try training with poundage’s that are heavier than you can handle. If you ignore proper form, you’re going to miss the target you’re trying to hit…’Building Big Arms’!

As a rule of thumb, train at 60-80% of your one rep max. Or, put on enough poundage where you can only crank out 6-10 reps per set…at full intensity.

Which one is best for ‘Building Big Arms’ Straight or EZ bar… that’s the question?

Although the EZ bar, a shorter bar that as ‘bends’ where you grip it, is often used when people train their biceps, research as now shown that a ‘straight’ bar actually produces greater muscle activity in the ‘Biceps’

Although one of the main roles of the biceps is to flex the elbow joint, it also rotates the palm too. In other words, if you hold your palm facing downwards, then twist it so that it faces up, the biceps is doing some of the work.

But with a straight bar, the palm is already facing up, with the EZ bar your palms are angled in slightly so they face each other. The researchers think this is one reason why the EZ bar curl reduces muscle activity in the biceps compared to using a straight bar.

Of course, the EZ bar does work other muscles well, such as the forearms and side of the upper arm. However, if you want to get maximum growth of the biceps, make sure that the straight barbell curl is used too. My favorite is doing Dumbbell curls with the palms facing forward for the whole movement, which has now been shown to be highly effective for this purpose.

Quickly pack on size building big arms with this easy-to-follow routine:

You’ll often see people in the gym training biceps for 45 minutes or more, it’s no wonder they don’t seem to add even 1/8 of an inch to their arms in a year! ‘Short’ and ‘INTENSE is the best training protocol for adding mass to the biceps quickly.

When it comes to packing size on your biceps, here are a few time-tested training principles you can follow:

  1. Train them hard. To get your biceps to grow, you need to overload them by periodically training them to failure and beyond. Don’t just go through the motions, get yourself prepared and do some high intensity sets and really squeeze out every last rep.
  2. Train them fast. If you’re primary goal is to add muscle mass to your arms, your entire biceps routine should take about 25 – 30 minutes…tops! Building muscle is not like running a marathon; it requires short, intense effort.
  3. Let them recover. Don’t underestimate the importance of allowing your biceps to recover fully from an intense training session. If you’re really training your biceps to the max, than believe it or not, but 24 or even 48 hours recovery time isn’t enough healing time. Allow at least 5-7 days before training them again. More is definitely not…better.
  4. Hit them from every angle If you are serious about increasing strength and size, then you must introduce exercises that stress the bicep from every angle.  Using a combination of straight bars, EZ bars, dumbbells, keeping the palms facing out, and no bouncing or swinging the weight, will ensure maximum growth

If you’ll looking for a basic biceps routine that you can use to blast your arms to more mass quickly and effectively, then try the following. But remember the 4 principles mentioned above and you’ll be well on your way. This biceps program calls for performing just 3 sets of three exercises… 9 sets in all. After warming up your biceps with a couple of very light, to moderate weights, jump right in and train hard, fast, and with intensity.

Exercise 1: Standing Barbell Curls – These are an old standard, but are still a favourite mass builder. I suggest a fairly narrow grip-approximately 8-10 inches apart, using a slow controlled movement throughout the range of motion. Be sure to squeeze hard at the top of the movement, and for extra intensity emphasize the negative, eccentric portion of the movement. Shoot for 8-10 reps with a moderate to heavy weight.

Exercise 2: Incline Dumbbell Curls – Do this movement with both arms simultaneously rather than in an alternating manner, it cuts out cheating movements. Use only a slight incline to fully emphasize the biceps, and be sure to squeeze the biceps hard at the top of the movement; you will need to get a full stretch at the bottom position for maximum results. Work in the 8-12 rep range for 2-3 strong sets.

Exercise 3: Cable Hammer Curls with Rope – Use a rope attachment on the low cable of a pulley machine. Grasp the rope extensions with your palms facing each other. Curl the weight up to your chin, squeeze hard, and lower slowly. Two heavy sets of 8 reps each should do the trick. This one will really bring out your Brachialis muscle too, adding overall mass to your arms. If you’re looking to add more mass to your biceps quickly, then give this simple, but very effective program a try.

If at the end of your workout your biceps aren’t fatigued then you simple haven’t worked them hard enough, you can’t move a car by simply putting your finger on its boot, the same goes for your bicep”They must be forced to grow”.

Of course, building big arms or creating gains in strength and body size, will be that much greater when you finish your workout with a high-protein drink…it’s even better if you have a protein drink before your workout.

 

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There Are Many Reasons Why You Can’t ‘Build Muscle Mass’

Here are the most important three

Some people find it very difficult to Build muscle mass, but there are some common factors that seem to be common to all gyms and training venues across the world.

Let’s take a look at these 3 common factors for not building muscle mass and address their issues…

1. Knowledge…

When you first go to the gym you have no idea on how to train, so you take advice or watch those around you in the gym hoping to get a clear picture. Unfortunately, for most they end up listening too or watching someone who in fact has no idea of what they are doing’… so the watcher ends up with the wrong information.

This sadly is an all too common occurrence in most gyms…You can’t guess at this game.

In order to move forward you must learn from those in the know, fully understanding what you have learnt, then driving it forward with commitment.

2. Diets…

People go to the gym for all manner of reasons, to gain muscle mass, tone-up, lose weight, or to become fit. But regardless of the reasons, in order to achieve success in the gym you need to pay attention to your nutritional and diet requirements.

So don’t follow the diet plans you read about in the magazines.

‘Why’, because they are to general in nature… one size fits all.

A diet must be personalized to fit you, your body type, your nutritional needs, your calorie requirements, and fit around your training goals… increase muscle mass, fitness, toning, etc.

3. The bulking myth…

Today there are tens of thousands of people trying to gain weight, and many will be going through a procedure known as bulking-up’! I’m glad to report that for some this will be a very successful campaign, but for the vast majority of people training today, this procedure will be a…disaster.

So what’s the idea behind ‘bulking-up’?

It’s well-known amongst bodybuilders that in order to increase muscle mass one has to increase your calorie intake. And for a small majority with perfect genetics this procedure is great, because they don’t run the risk of increasing their body fat and can eat until the cows come home. But in reality that doesn’t describe most of the population.

So what’s wrong with increasing body fat in order to increase muscle size?

Well in theory its sound advice, because your body doesn’t divide calories equally amongst body functions. It tends to supply calories to the most important organs first, leaving little or no calories for muscle growth, to get around this problem you increase your calorie intake. But unfortunately, for most of the bodybuilding populace this leaves them with a bigger problem to solve, ‘how’ to get rid of the excessive body fat accumulated during the bulking-up period.

Now you might say…”so what”…but in a nutshell “it’s downright stupid”!

After this bulking up period comes the diet, and it’s at this stage when everything begins to go pear shaped.

Some very important information for you to understand, ‘it’s a biological fact that when reducing (dieting) body fat, you will lose muscle volume too’; they go hand-in-hand and cannot be avoided.

So the scenario goes something like this…

You put on body weight to help increase muscle size’ only to lose it again when you diet… ‘Crazy’!

There is only one way to successfully put on, and keep muscle mass, and that’s too only put on muscle mass!

To be successful in the art of bodybuilding, you need to learn and understand your own bodies nutritional and calorie needs.

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What you should eat and drink for healthy muscles and skin!

‘How’ to Look After Your Muscles And Skin

What you should eat and drink for healthy muscles and skin

For a Start Stay Away From Sugar for good healthy muscles and skin 

‘Muscle’ requires sugars in the form of carbohydrates (sugars), but not the processed type. Sugars tend to impact heavily on healthy muscle and your skin, upsetting the digestion systems of young people, which can lead to inflammatory skin problems such as ‘acne’, rashes and rosacea.

In older people, sugar changes the structure of collagen, a protein that is the building block of skin, making the skin age more rapidly. The collagen becomes less flexible and begins to shrink increasing the appearance of wrinkles.

Cut Back on Saturated Fat and Fried Foods

A high-fat diet can further contribute to the development of skin cancer, according to researchers at Baylor College of Medicine in Houston, Texas. Over two years the study looked at 76 skin cancer patients, they had half follow their normal diet (approx 40% fat) while the other half implement a low-fat diet (around20% fat).

Over the pursuing months  researchers concluded that the low-fat dieters developed, on average, only three new precancerous lesions (called actinic keratoses), whilst the  higher-fat dieters developed an average of 10. So there seems to be a direct benefit to cutting down on the amount of saturated fat you consume…eat a lot more fish instead of red meat, and remove the skin from poultry.

The problem isn’t so much as in eating fatty foods, but more in their preparation. You see when you cook carbohydrates at high temperatures they release chemicals known as acrylamides, acrylamides are chemicals, which get created when grilling, frying, baking or roasting foods, also from over-processed foods, such as French fries and chips…the carcinogenic chemicals are the real culprits that do the harm.

It’s quite easy to cut back on these acrylamides, simply use poaching rather than grilling, eat boiled potatoes instead of fried.

Eat More Fruits Throughout Your Training Session and Take in More Vegetables at Your Meals

Your skin will benefit from eating a wide range of fruits and vegetables… especially, as Dr. Appleton points out, if you eat them instead of sugary and fried foods. For optimal skin health, plenty of nutrient-rich vitamins and minerals are a must, and a lack of A, B or C vitamins can lead to dry skin and rashes. Fruits and vegetables are also rich in antioxidants, which can prevent the oxidation of free radicals that leads to inflammatory skin problems.

Drink Plenty of Fluids

It’s so important to drink plenty of water to help cleanse your body of toxins; the standard recommendation is eight glasses of water. Although no one can find any scientific reason for consuming this amount or who ever come up with this formula, never less a few glasses of water, supplementing with some other healthy liquids such as herbal teas or fresh juices daily, will device.

Drinking some fluids will help to flush out toxins out of the bowel, kidneys and liver, and just as important for a bodybuilder to remove the excess toxins built up during ‘Muscle’ training workouts; this in turn will help your recovery process.

It’s also an essential element of all metabolic processes; water helps to keep the body’s systems and organs performing at peak efficiency, and the skin supple and hydrated. Conversely, dehydrated skin is apt to be flaky and dry, but be warned, excess water intake can increase the need for extra salt…this is a bad thing for anyone who is trying to keep down water retention or those trying to lose weight.

The solution is to use your natural thirst as a barometer….it’s very important to drink a lot of water for both health skin and muscle growth… but don’t overdo it!!

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