Muscle And Fitness – 8 Ways Of Adding Intensity To Your Exercise
July 31, 2009 by Mr Body
Filed under Uncategorized
by Gary Gui
Are you sure you are performing your muscle and fitness exercises correctly. A common difficulty a muscle builder faces is if he or she has trained each muscle fiber that was supposed to be trained optimally during a specific exercise. It’s only by obtaining this that you can maximize you gain muscle mass efforts.
How do you handle this? Simple; increase your workout intensity. Doing so, your exercise will always be challenging and you will continually engender progress and thus prevent regression. Which specific steps should you take to intensify your workout? Below, we have listed the 8 major proven methods of intensifying your workout. Use them one by one or in any combination:
1. Change or Modify the Exercise
This method will ensure maximal muscle gains by training all muscle fibers. This can be done by modifying a certain exercise, for example changing the angel that you do it in or introduce a new exercise and add it to your workout session.
2. Reduce Rest Intervals
By giving the muscles less time to recover between the reps or before next exercise, you will increase the workout intensity.
3. Increase Resistance
Increasing the weight lifted in decent increments ensures the muscle is pushed beyond its previous point of failure. This way you’ll maintain the muscle building process. If you are able to do six to eight reps without failure you should increase the weight.
4. Forced Reps
Forced reps mean completing one or more final reps after the point of failure has been reached. For attempting this you’ll need the assistance of an experienced helper.
5. Doing Pre-Exhaustion
In cases where a particular exercise involves two or more muscles the weakest of them will prevent you from working the primary muscle to failure. The way around this is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.
6. Do Isometric Contradictions.
Isometric contractions simply mean, to hold the weight still at the failure point to stimulate a static contraction in the muscle you want to train.
7. Use Partial repetitions
When reaching the point of failure you’ll be unable to complete the full range of movement for a particular exercise. A technique for handling this is called partial reps and is using only a segment of the lift. This will still train your muscles beyond the point of failure. This technique allows you to increase intensity without making it necessary to add extra routines. This way you’ll avoid over training. This technique is useful especially if you are an advanced muscle builder.
8. Supersets
This simply means doing two workouts for the same muscle group without a rest interval. Thus you’ll have to utilize different muscle fibers and this will increase the growth of your muscle.
When you have included these techniques in your muscle and fitness workout regimen you can rest assured that you have done what you can to maximize the growth of your muscle mass.
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Male Transformation Of The Week – Michael Bucon Lost 38 Pounds For The Air Force!
July 30, 2009 by admin
Filed under Transformations
After a long summer of eating poorly in 2008, Michael returned to the Air Force to find that he had put on more weight than he thought. Read on to learn how he got motivated to shed 38 pounds right here!
BodySpace Member Of The Month – July 2009: Love2Groove!
July 29, 2009 by Mr. Bodybuilder
Filed under Competitions
The BodySpace Member of the Month for July 2009 is Rany (Love2Groove). She was chosen because she is using nearly every applicable feature of BodySpace, and making it look very impressive!
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5 Tips To Gain Muscle Mass Fast
July 27, 2009 by Mr Body
Filed under Uncategorized
Are you a wannabe muscle builder? Do you want to say goodbye to obesity or being underweight? Want to pack on pound after pound of lean, solid muscle weight in the shortest period of time possible? Not needing to take drugs, supplements and using countless hours in the gym? Do you know what it takes to gain muscle mass?
Get Rid of Your Fat or Skinny Body – Start Now. Building muscle is simple but applying what it takes to achieve muscle has no illusions of being easy. Without doubt it’s worth it. This article contains three important tips on how to build muscle fast and effective.
1. Perform Progressive Resistance Training with Weight
The purpose with weight training is to stimulate the growth of your muscles. It is not necessary to train 7 days a week and 3 hours a day. It is enough to train 3 to 4 days per week and 1 to 2 hours per training session. With this schedule you will avoid over training, which can indeed harm you!
2. Utilize a Muscle Building Diet
If you want to gain muscle mass you must eat like a muscle builder. Your exercise efforts will only be efficient it your diet is right. There are three components in a muscle building nutrition plan; protein, essential fats and carbohydrates. Be sure to eat protein, essential fast and carbs every day. If you are hungry, don’t hesitate to eat but stop when you feel satisfied.
3. Don’t Forget To Rest
It’s when you rest that your muscles grow. It is necessary to sleep 7 to 8 hours every night. If you want to see massive growth of muscle in short time, also stay away from any activity that uses lot of energy except your training.
It is with muscle training as with many other performance activities; you must give it time enough if the results shall be worth the effort. You may ask why so many people fail in gaining muscle fast. The number one reason for that is lack of correct information.
Follow these tips and you will have a solid foundation for your muscle training regimen. Apply this information and you will be amazed of how fast you will gain muscle mass. These three muscle builder tips make a good basis for boosting your lean muscle mass. Now it’s your job to put them into work.
by Gary Gui
Personal Trainer Of The Month – Brian Dobson!
July 27, 2009 by Mr. Bodybuilder
Filed under Competitions
Congratulations Brian Dobson on being our Personal Trainer Of The Month! Brian was awarded the Bodybuilding.com Personal Trainer of the Month for his hardcore health and fitness contributions that he provides for his clients!
Bodybuilder & Personal Trainer Chris Wells Discusses Battles & Dreams!
July 26, 2009 by Mr. Bodybuilder
Filed under Competitions
Physical activity has always been a major part of life for Chris Wells; now he is taking the steps to push his boundaries. Here's a glimpse into what it's like training for a bodybuilding show and more. Read on.
The kinds of sport supplements required to achieve the physique you desire
July 26, 2009 by Mr Body
Filed under Uncategorized
For newbies, you are probably asking how those men in the gym with rippling muscles and fit bodies got that way and what supplements did they use.
Good eating and exercise habits are need but this needs to be partnered with a consistent regimen.
The market is so flooded with supplements that it requires a great deal of research in order to determine what one should buy.
Which nutritional supplement should one take to support muscle building needs, as there are many bodybuilding supplements in the market ?
Protein powders are the bodybuilder’s primary and most critical supplements. Protein powders are available in a variety of flavours, including vanilla, chocolate, and strawberry. Your body desires a lot more protein than normal so it can grow bigger and stronger and this is where protein powder comes in when training.
A lot of bodybuilders use protein shakes one or two times a day in addition to their meal regiment to insure they get the amount of protein they require each day.
Meal replacement powders are another important bodybuilding supplement and can be used as when you don’t have time to eat a full meal so you can still get all the calories and nutrition that your body requires.
Consider a meal replacement powder in place of a regular meal as they deliver plenty of carbohydrates from sugars and a high enough calorie count to get your needed calories quota for the day. You do need to know that every once and a while you can use it as a main meal but you can always use it for a snack.
In this fast food world people are not aware how they are neglecting healthy products and Flaxseed oil is another supplement that must have to be consumed but it too is getting neglected. Don’t forget by cutting bad fats out of food plan, take good fats while training, being reason is simple.
The most important advice about using supplements is to read about how they function and how they can help your training before you purchase them.
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