Learn Everything About BodyBuilding From The Best Experienced Bodybuilders And Gym Trainers Around The Globe.To build big muscles you have to train, eat and rest. I will explain here facts And principles to get bigger and stronger. We Do Our Best To Keep You Up To Date To All New And Old Bodybuilding Methods, Exercise, Diets, Planners, Nutritional Facts And Many More Topics. WE PUBLISH MULTIPLE POSTS DAILY FOR YOUR CONVENIENCE
Friday 14 October 2016
Sunday 9 October 2016
Friday 7 October 2016
Whey Proteins
Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese.
Whey protein is used for improving athletic performance, as a food supplement, as an alternative to milk for people with lactose intolerance, for replacing or supplementing milk-based infant formulas, and for reversing weight loss and increasing glutathione (GSH) in people with HIV disease.
Whey protein is also used for protein allergy, asthma, high cholesterol, obesity and weight loss, preventing allergies in infants, late-stage cancer, and colon cancer.How does it work?Whey protein is a source of protein that might improve the nutrient content of the diet. Whey protein might also have effects on the immune system.How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label? Do you go by what tastes good or what’s on sale at your local GNC?The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen. Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction content (more on that in a minute) and digestion rate.Whey is one of the richest sources of BCAAs, which include the three amino acids leucine, isoleucine and valine. These bad boys have been shown to be absolutely critical for muscle growth, and even for energy during workouts. Whey protein also contains biologically active protein microfractions such as alpha-lactalbumin, beta-lactoglobulin, glycomacropeptides, immunoglobulins, lactoferrin, lactoperoxidase and various growth factors. These provide antioxidant benefits, boost immune function and enhance muscle recovery and growth.But probably the most critical factor that puts whey protein miles ahead of other forms of protein is digestion rate. Whey digests very rapidly. In fewer than 30 minutes it can fast-track a good portion of its aminos to your muscles, and that rapid delivery of amino acids to muscle cells has been shown to be important for pushing muscle growth.If you know that whey is one of the proteins found in milk, then it should be obvious that whey protein production starts with dairy cows. Cows are milked on the farm, and this milk is the starting source for most protein powders. But if you think that supplement companies like Optimum, Cytosport or Nature’s Best are out in the back milking cows to make their protein powders, you’ve got another think coming.Way back when, whey was actually considered a waste byproduct of cheese production and was routinely dumped. These days, dairy companies recognize the value of whey and have set up factories to concentrate and purify it. Every supplement company that sells products that contain whey buys raw protein from a dairy manufacturer, and there are only so many of those.That means that multiple supplement companies acquire raw whey protein powder from the same handful of manufacturers. Two of the major protein manufacturers are Glanbia, with main headquarters in Ireland, and Hilmar Ingredients, in California. These are the places where milk actually undergoes rigorous processing that involves various forms of filtering and purification to produce specific protein powders.Supplement companies like Optimum or Dymatize order raw protein powders, such as whey protein isolate, whey protein concentrate, whey protein hydrolysate and, yes, calcium caseinate or micellar casein, from companies such as Glanbia or Hilmar. These raw, unflavored protein powders are shipped to the supplement companies in massive containers. Each company then adds its own often proprietary blend of ingredients, including flavorings, colorings and other ingredients (extra aminos, say, or enzymes to help digest the protein) to produce their final blend, which ends up in the jug on your kitchen counter.Whey protein powder is far more effective than any other protein form out there, but its effectiveness can vary widely. Often the limiting factor of a whey protein product is the other ingredients companies add to it. But the type of whey — and the amount of each type present in a product — can also affect effectiveness.
Thursday 6 October 2016
SLOW-BURNING CARBS OR LOW GLYCEMIC CARBS Importance For Muscle Building
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SLOW-BURNING CARBS OR LOW GLYCEMIC CARBS
Muscle isn't built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why?
Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!
That's why it's so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.
LEAN RED MEAT Importance For Muscle Building
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LEAN RED MEAT
Lean ground beef and cuts of red meat are excellent massbuilding food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.
However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish - adding a little variety to your weekly nutrition plan.
BEANS & LEGUMES Importance For Muscle Building
4
BEANS & LEGUMES
If you are serious about building muscle, you can't ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don't realize is that the bean is a delicious and highly nutritious source of protein and fiber.
Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response - which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.
Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That's why you should never ignore the power of the bean!
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FISH Importance For Muscle Building
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FISH
Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acidssuch as omega-3 to help support the muscle-building process.
Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.
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CHICKEN/TURKEY Importance For Muscle Building
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CHICKEN/TURKEY
To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.
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EGG WHITES Importance For Muscle Building
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EGG WHITES
There's a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.
This magnificent muscle-building food also possesses an extremely high biological value - meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.
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8 Muscle-Building Diet Essentials!
8 Muscle-Building Diet Essentials!
What you take in can make or break your gains when it comes to true muscle growth. Here are 8 muscle-builders that you should know about.
When it comes to packing on pounds of pure, unadulterated muscle, diet is the single most important part of your overall bodybuilding program. You can workout all you want, but if your diet isn't in check you will never achieve the physique of your dreams.
The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains. Although there are an infinite number of choices out there, a select few muscle-builders come up time and time again on every true bodybuilder's shopping list.
Wednesday 5 October 2016
FRONT-LOAD EVERYTHING WHEN POSSIBLE
FRONT-LOAD EVERYTHING WHEN POSSIBLE
All heavy lifting is heavy core work, but some moves require greater core stabilization and therefore place a greater demand on those muscles. Whenever possible, Botsford favors front-loaded moves, such as the front squat, as prime core-developers. But he recommends going a step further to really get the most bang for your buck.
"Put simply, the front squat demands the most core stability of all the barbell squats," he says. "The inherent challenge of positioning a weight on the front of the body and moving with it demands complete core-to-extremity control, so we use many different variations: front rack carries, front rack lunges, sandbag thrusters, stone carries, and others. While it's apparent that your abs get worked, the muscles in your upper back and lower back also strengthen to help keep the spine in proper position. This is strength work for the full core—and the full body."
Botsford adds one important admonition, though: Wearing a weight belt can be counterproductive to gaining strength in your core. His recommendation is to buckle up only when using loads heavier than your 8-rep max, such as during max testing or other focused strength work. "Use it only on your heaviest sets," he advises. "My rule is simple: If you cannot support the load correctly, you shouldn't lift it."
This is how the strongest, most capable cores are being built in today's gyms, boxes, and top training centers. Now, go put it into action wherever you train!
ALTERNATE DEADLIFTS WITH HOLLOW HOLDS
ALTERNATE DEADLIFTS WITH HOLLOW HOLDS
Coaches in sports, boxes, and gyms can all agree that for building full-body strength—core included—the deadlift is one of the top dogs. But maxing on big pulls day in and day out will do more harm than good for most people.
That's why Botsford likes to dial back the weight—just slightly—and bring in a further core-challenging component."I really like to train intervals with deadlifts," says Botsford. "It allows you to maintain volume without necessarily going to failure, which is never good for the smaller stabilizing muscles of your lower back."
SUPERSET :
1
DEADLIFT
5-8 sets of 20 sec. continuous work
HOLLOW BODY HOLD
5-8 sets of 20 sec.
For deadlifts, he recommends using a weight you can handle for 6-8 smooth reps, working up to 1.75 times your body weight for your 20-second work segments. For the hollow holds, lie on your back, and press your lower back into the floor. Extend your arms above and behind your head, and lift your legs straight out. Your legs and arms should be about 12 inches off the ground, with your body in the shape of a bow for the full 20 seconds.
There's no need to make this urgent or Tabata-esque in pace, at least in the early going. But try to move quickly between the deadlift and the hollow holds, so that you have enough time to set up for each.
ADD ROTATION WORK INTO YOUR CONDITIONING
ADD ROTATION WORK INTO YOUR CONDITIONING
"We can't leave out rotational dynamics," Botsford says. His tool of choice is the medicine ball. But rather than just performing the same old 3 sets of 20-ish, he'll arrange it in a brutal metcon format at the end of a workout.
"With a medicine ball, I'll do an extended, alternating Tabata session of rotating med-ball wall shots, medicine-ball over-the-shoulder, and med-ball Russian twists," he says.
CIRCUIT: 8 ROUNDS
1
WALL BALL SQUAT
20 sec. work, 10 sec. rest
MEDICINE BALL OVER-THE-SHOULDER
20 sec. work, 10 sec. rest
MEDICINE BALL RUSSIAN TWIST
20 sec. work, 10 sec. rest
Warning: This will make you suck wind and see stars. The first time you do it, you'll be sore as hell!
USE GET-UPS AND CARRIES FOR DYNAMIC CORE STRENGTH
USE GET-UPS AND CARRIES FOR DYNAMIC CORE STRENGTH
Think you need a whole host of exercises to express all that static core strength isometrically? Botsford says you only need one. "The best for building strength across the midline is the Turkish get-up," he says. "I love programming 10 get-ups for each arm as a skill portion of a class."
Just 10 reps per arm might not sound like much of a workout, but given that a single rep of this movement usually lasts 30 seconds or more, you're probably looking at a solid 15 minutes of work with light breaks to catch your breath. Once you build up to a substantial weight—like a 35-pound kettlebell or higher for women, or a 53-pounder or higher for men—these reps will definitely get your attention.
Instead of get-ups, you can also try a brutal isometric hold combined with the original dynamic movement: walking!
"A nasty couplet that I program from time to time is a front-rack carry with 50 percent of your front-squat 1RM," says Botsford. Walk across the gym and back; just be sure you don't clothesline anyone! "Rest 2 minutes, and repeat for 4 rounds total. This is a burner!"
BUILD ISOMETRIC STRENGTH WITHOUT STATIC HOLDS
BUILD ISOMETRIC STRENGTH WITHOUT STATIC HOLDS
No rings or TRX in your gym? Unfortunately, parallel bars are too stable to give your core the challenge it needs for this to work. If you don't have access to the equipment, just get down on the floor and try a different approach.
SUPERSET
1
JACKKNIFE SIT-UP
6 sets of 30-90 sec. holds of top position
"Only once an athlete has displayed the necessary skills with these moves will I have them work dynamic strength across the midline of the body," Botsford says.
BUILD ISOMETRIC STRENGTH WITH STATIC HOLDS
BUILD ISOMETRIC STRENGTH WITH STATIC HOLDS
"As I say to the members in the gym, 'Every day is core day,' and it couldn't be more true," says Botsford. "We practice a variety of lifts, presses, pushes, and agility movements that always begin with bracing. As with many activities in life, you must brace through your midsection to support these movements, holding your core stable before beginning the movement."
But what if, like many people, you're just not very good at bracing? Then you need to practice it with moves that both demand and develop isometric strength."One way I build static strength is to practice gymnastic-ring support holds," Botsford says. Using either rings or a TRX-style suspension system, Botsford has athletes hold what is known as a "ring support." Perform the top portion of a dip for 20 seconds, then lower yourself and hold the bottom flexed-arm portion of the ring dip for another 20 seconds. After 30 seconds of rest, repeat for a total of 6 rounds.
CORE MOVES EVERY ATHLETE NEEDS
CORE MOVES EVERY ATHLETE NEEDS
Whether you want to push or pull heavy loads, your foundation requires a strong core. Here's how to build one that goes the distance in CrossFit, general weightlifting, or any sport!
Crossfitters, powerlifters, gymnasts, strongmen, Olympic
lifters, NFL linemen, bodybuilders—different sports with very different physiques, but they share one attribute inside: a strong core.
Sure, some of those athletes can show off a rippling six-pack on demand while others are anything but ripped. But according to Eric Botsford, a CrossFit competitor, coach, and Cellucor athlete, focusing just on visuals is missing the forest for the trees. "Your 'abs' are just the tip of the iceberg when it comes to your true 'core,'" says Botsford. "Everyone wants the six-pack (rectus abdominis), but lying underneath, moving up, down, and even diagonally across the torso are layers of muscle fibers that contribute to your effectiveness as an athlete as well as a functioning human being."So is the answer to augment your regular training with interminable high-rep core-focused workouts? Nope, says Botsford. Instead, you can seamlessly add a few moves to your existing workouts to dramatically increase the strength and functionality of your core
Hydrolysate's Time Has Come
Hydrolysate's Time Has Come :
Today, there's significantly more research available looking at the impact of protein hydrolysates compared to 10 years ago.
And although we don't have definitive reasoning to ditch whey isolates, whey concentrates, or traditional casein, we do have information that suggests choosing a hydrolysate may be advantageous in specific situations:
Intense, frequent training: If you train twice per day, a whey hydrolysate may be advantageous to attenuate muscle damage and replenish glycogen quickly so that you're as close to 100 percent as possible for your second workout.
When dieting: For those deep into a dieting phase, choosing a whey hydrolysate post-workout may be advantageous to promote recovery in the presence of limited carbohydrates. It may also help you to maximize the muscle-building response with fewer calories, given than it has a significantly higher leucine content compared to whey isolate.
During long-duration training: If you're about to embark on a lengthy endurance workout, a casein hydrolysate may help to attenuate muscle breakdown and enhance overall performance.
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