Sunday, October 7, 2012

In-Season Training for Athletes

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In-Season Training for Athletes
Deadlift Muscles Worked :

One of the most oft asked questions by a majority of athletes is how to train in-season. In-season training is maybe one of the most overlooked components of an athlete’s training. In western periodization literature, there is clearly a strong push for addition size and compel within a normal establishment cycle and a major peak for an event. However, this ideas is flawed for athletes who compete in sports that need multiple peaks of performance over a given season. Football, Soccer, Hockey, Basketball, Baseball, Rugby, Lacross, Field Hockey, and Volleyball seasons all normally consist of multiple “peaks” during a competing season. If an athlete is using western style periodization they may peak their performance right before the season, and endeavor to mouth their gains throughout the rest of the season.

In-Season Training for Athletes

Bigger, Faster, Stronger founder Greg Shepard in his book of the same title explains the need for in-season training stating the fact that commonly most high school level athletes play multiple sports. Within that context if the sports coach neglects or puts training on maintenance levels, the athlete may not reach full potential. As a ensue short changing themselves in higher-level athletics (college, etc). However if the athlete works to improve their strength/power/hypertrophy (size) during the season, the end ensue is an explosion of compel and size gains in the off-season schedule due to the increased neural efficiency and (sometimes) tiny increase in size.

In an in-season program, the training splits must be worked in around the sports specific training, even if that means working out two days consecutively. Typical in-season programs are commonly 2-3 sessions, and a goal of no longer than 45 minutes to an hour in the gym (that includes warm ups, flexibility, core training). The training split can be a mix between upper and lower body movements or can be separated into upper body and lower body sessions. You might be request right now, how exactly do you set up in-season sessions. Well, here it goes…

It is commonly acknowledged that there are three ways in which to improve concentric strength…

1. The Maximal endeavor Method- Lifting a maximal load (Heavy weight training, 1-5 Repetitions @ 80-100 % of Maximum)

2. The Dynamic endeavor Method- Lifting a non-maximal load as fast as potential (Light weight training, focusing on Speed, 1-5 Repetitions @ 40-70% of Maximum)

3. The Repeated endeavor Method- Lifting a non-maximal load to failure or near failure (Moderate weight training, focusing on controlled tempo, 6-12 Repetitions @ 50-80% of Maximum) 1

The quickest way to improve an athlete’s compel and size is to apply all three of the methods within a program. Force output is improved through the use of dynamic and max endeavor methods, while the repetition recipe is used to build size for improving potential force output and arresting of injuries.

For the high school athlete I do not feel (most of the time) that dynamic endeavor training needs to be addressed. However, advanced (i.e. Seniors and at times Juniors) athletes with a solid foundation of technique and hypertrophy can and will benefit from using the dynamic endeavor recipe in-season.

I prefer to use what is termed Conjugate Periodization, in my athlete’s in-season program. That means each one of the three methods is being worked within one cycle. This ideas was put together by powerlifting guru Louie Simmons, but has numerous applications to sport training. Former periodization splits these methods up into phases (Hypertrophy Stage, compel Phase, Power Phase, etc.) this tends to lead to an increase in the target capacity, but decease in someone else capacity. An example is an athlete under goes a 6 week hypertrophy stage, then moves to a compel phase, by the end of the compel phase, the gains they had from the hypertrophy stage are decreasing due to the fact they haven’t been training that quality! We want our athletes to be big, strong, and great all season long! With conjugate periodization, we can have our cake and eat it too!

For freshmen and sophomore athletes I tend to stick to whether a two or three day split with one day devoted to upper body max endeavor and one day devoted to lower body max endeavor and the elective third day is a “pump” day, where they will use a mixture of dynamic endeavor and repeated efforts. On the max endeavor days, the repeated endeavor recipe is used to improve weak points. For advance juniors and seniors I tend to use a combined max endeavor upper and lower split on one day, a dynamic endeavor day one day, and a “pump” day.

The elective “pump” day is a way for athletes to increase blood and nutrient flow after a hard game. This is typically done the day after a major competing event. The pump day works off the factory that increased capillary density improves nutrient transfer. You might be thinking Whoa, what does that all mean? Ok, capillaries are small blood vessels, whose job is mainly to drive high-priced nutrients into the blood stream. This is called nutrient transfer. When a muscle contracts, capillaries drive fresh blood, infused with all the nutrients into the muscle to improve recovery. Capillary density is the ratio between muscle fibers and capillaries. addition your capillary density improves ones recovery at a faster rate than normal. However, studies have show that in large amounts of hypertrophied muscle fiber, capillaries tend to be decreased. So it is imperative that athletes use this information to speed up recovery after a hard day of competition.2

Eccentric training is dear to my heart, but due to the nature of the recipe it causes the most micro-trauma to muscle fibers. Great for off-season hypertrophy/strength work, bad news for capillary density. Therefore the “pump” day utilizes exercises that are a. Fun for the athlete and b. De-emphasize the negative. I am not saying to go super-fast, but to operate the lowering, but do not lower the weights exaggeratedly slow. A nice controlled rhythm should suffice.

Maximal endeavor days should focus on lifting as heavy weight as potential for 3-5 reps for most young athletes, and 3-2 for most advanced athletes. The goal is for the athlete to exceed their previous best endeavor in the exercise. There is only one max endeavor practice done per session for the upper and lower body. In the examples I will have some of my popular max endeavor exercises to use on those days. The trick is to work up to the max, not jumping right into it. A rep/set scheme similar any of these would work great.

**All percents based on previous max**

50% x 5, 60% x 4, 70% x 3, 80% x 3, 90% x 3, 100%+ x 3

50% x 5, 60% x 5, 70% x 5, 80% x 4, 90% x 3, 100%+ x 3

45 % x 6, 55% x 5, 65% x 5, 75% x 5, 85% x 3 95% x 2

50% x 8, 60% x 6, 70% x 5, 80% x 5, 90% x 5, 100%+ x 5

Repetition endeavor work follows max endeavor and dynamic work on each of the days. This is the opportunity to increase size and tendon compel in muscles that are weak links in an athlete’s chain. For lower body days I tend to use it for a unilateral practice (1-leg variation), and posterior chain (essentially the gluteals, hamstrings, and low back, the keys to being Fast and explosive). For upper body days I use it mainly to target the back (various pull ups, rows, etc), shoulders (various raises), rotator cuff complicated (external rotations), triceps (various presses and extensions), and at times chest area (horizontal presses, push ups). Set and repetition schemes vary from 2-4 sets of 6-12 reps with around a tiny to two minutes rest.

Dynamic work is trained isolate from maximal endeavor work. This is not always the case, but the majority of the time this is how it is set up. The key to dynamic work is to move the load with speed. Traditionally there is speed bench, where an athlete moves a loaded bar on the bench press as fast as potential while maintaining control. But there are other options such as medicine ball chest passes, explosive pushups, explosive chin ups, push jerks, all work great for the upper body. For lower body the norm is normally box squats, if there is no way to a box, a bench will suffice. There are other options such as the Olympic lifts (if great to achieve them), jumping squats and lunges of all varieties. normal set and repetition guidelines are 5-8 Sets of 2-3 excellent reps, with one tiny to 45 second rests between.

Since you a have made it this far I will show you some sample splits. Here is an example of two days per week Upper/Lower Split. Meaning there is one Max endeavor Upper and one Max endeavor Lower session.

Day 1 (Me Lower Body)

Me practice (Work up to a max set of 3-5 in 7-9 sets)

Squat or Deadlift incompatibility (Full Back Squat, Full Front Squat, Snatch Deadlift, Hex Dl, quarterly Deadlift, etc)

Unilateral practice 3 x 8-12

Pick 1...

1-Leg Squat, 1-Leg Bulgarian Squat, 1-Leg Split Squat, 1-Leg Dyamic Lunge, 1-Leg Static Lunge, 1-Leg Rdl, etc.

Posterior Chain (this will make you faster) 3 x 5-12

Hyperextensions, good mornings, rdls, stiff-leg deadlift, etc.

Abs Circuit (Pick 2-4 movements, do for rhythmic tempo 3 x 10-30 reps)

Day 2 (Me Upper Body)

Me practice (as per day 1)

Pick 1 from either...

Horizontal Press

Close Grip Bench Press (shoulder width), Incline Bench Press, Rack Lock Outs, Board Press, quarterly Bench, Decline Bench, Dips.

or

Vertical Pull

Close Grip Chin Up, Wide Grip Pull Up, Medium Grip Pull Up, Neutral Grip Pull Up, Alternated Grip Pull Up

or

Vertical Press

Barbell troops Press, Push Press, Push Jerk, etc.

****Alternate every 2-4 weeks Me Exercises****

Horizontal Pull 3 x 8-12

Barbell Rows, Cable Rows, 1-Arm Rows, etc.

Triceps assistance 3 x 8-12

Lying Triceps Extensions, etc

Shoulders assistance 3 x 8-12

Raises of any kind, rotator cuff work, etc

This is an example of a mixture of Me Upper and Lower and De Upper and Lower.

Day 1 (Me Upper/Lower, Work up to a max set of 3-5 in 7-9 sets, once a max is reached do 2 x 8-12 @ 70% of New Record.)
****Alternate every 2-4 weeks Me Exercises****
Me practice Upper
Pick 1 from either...

Horizontal Press

Close Grip Bench Press (shoulder width), Incline Bench Press, Rack Lock Outs, Board Press, quarterly Bench, Decline Bench, Dips.

or

Vertical Pull

Close Grip Chin Up, Wide Grip Pull Up, Medium Grip Pull Up, Neutral Grip Pull Up, Alternated Grip Pull Up

or

Vertical Press

Barbell troops Press, Push Press, Push Jerk, etc.
Super Set with Upper Back work- 4 x 8-12 (Rows, Pull Ups, Chin Ups, etc)

Me practice Lower

Squat or Deadlift incompatibility (Full Back Squat, Full Front Squat, Snatch Deadlift, Hex Dl, quarterly Deadlift, etc)

Unilateral Posterior Chain work- 4 x 8-12 (1-Leg Rdl, 1-Leg Stiff-Leg Deadlift, 1-Leg Deadlift, etc)

**Note** After Each Max endeavor Exercise, you will do 1-2 Back-Off Sets, in which you’ll use a lighter load and move it with Speed.
Day 2 (De Lower/Upper)

De Lower

Explosive Squat- 5 x 3 @ 50% load

De Upper

Explosive Push Ups- 5 x 3 @ Bw

Unilateral Quad Dominant- 3 x 8-12 (1-Leg Bulgarian Squat, Dynamic Lunge, Static Lunge, Step Up, etc.)

Upper Back Work- 3 x 8-12 (Rows, Chin Ups, etc)

Posterior Chain- 2 x 8-12 (Hyper Extensions, Prone Cobras)

Shoulders- 2 x 8-12 (External Rotations, Raises)

Generally guidelines for the “pump day” are one to two exercises per muscle group (this is one of the few times I legitimately target muscle groups!), two to three sets of 12-20 reps with a load of about 40-50% meaning legitimately light weight and de-emphasize the negative. Pick some fun exercises or exercises that they don’t normally get to do, curls, pressdowns, leg press, etc. Just don’t go overboard! They should target the whole body, and be out of the gym in less than 45 minutes.

In conclusion I feel that training in-season is one of the most foremost factors in the athletes development. If they continuously break records and gain strength, there is no doubt that they are improving as an athlete as maximal compel is foundational to all other qualities utilized on the field. It is my view that the conjugate recipe is far superior to any other recipe for use in-season, especially with high school multi-sport athletes. Let me know what you think at Andrew@Modern-Athlete.com!

Sources & additional Study

1. Cosgrove, Alwyn The expert Fitness Coach schedule compose Bible: A Unified ideas of schedule compose (Self Published) Santa Clarita, California 2005.

2. Waterbury, C. (2003) 100 Reps to Bigger Muscles Breaking through size barriers with stamina training. [Online]. Available at http://www.T-Nation.com


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Saturday, October 6, 2012

Top 9 Lower Body impel Exercises For Football Lineman

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Top 9 Lower Body impel Exercises For Football Lineman
Deadlift Muscles Worked :

One thing that confuses and angers me about 90%of the football strength training programs out there is that everybody does the same thing. The Wide Outs go straight through the same training as the Qb's. The Corners do the same exercises, sets and reps as the Lineman. And Kickers, who knows what the hell they do...

Top 9 Lower Body impel Exercises For Football Lineman

It's as if we're weren't separate adequate as individuals, now we're going to take guys who accomplish very separate functions on the field and have them all train the same way? Insanity, plain and simple. How can guys who accomplish duties that are in fully separate worlds all do the same strength workouts?

Sure, there are many similarities. There's a base of movements and exercises that everybody should do...however, how, when, and how much of them is quite different, especially when it comes to the big guys up front!

Some key points to remember about the Lineman are:

They are much bigger than the rest of the team, rescue potential will either be much less or much more than the other guys (more on this later)

Their job is to move an additional one huge, strong and explosive guy using strength from their hips, legs, arms, back...and just about all else.

Their secondary job is to be able to move swiftly straight through space and keep guys off of their Qb's - this often involves keen laterally and blocking players who are much faster (Corners, Safeties, Lb's)

Lineman are Work-horses, right?

Most lineman need enormous amounts of work. They're built big and can cope a ton of work; in fact, some need this high work-load to thrive.

There are, however, some big guys, who, by virtue of being so large, have lessened rescue ability. This is usually tied in to poor eating (we're talking about High School and College players that are quite large, with high levels of bodyfat). This will sound odd, but if you are this guy, or you coach these guys, the first thing you should do is have them lose some fat. Yes, I know, it's all about having the biggest lineman on the field. And, most guys will point to the Nfl and specifically the Dallas Cowboys from the 90's who had enormous lineman. Sure, we all watched Madden circle Ol'Nate Newton's belly, but, the reality is that those guys had tons of muscle and were bull strong. (There's video of Newton benching 700lbs).

If a lineman is over-fat, he will need to be twice as strong just to move out of his own way. Since this is difficult to do, its best to just drop the excess weight. I'll have a Fat Loss narrative specifically for Lineman advent up shortly...until then, stop shoveling in the junk food!

Now, for those that do have a high work capacity, let's get to work. We'll look at the top 8 Exercises for Lineman (both obnoxious and defensive) and how and when to do them. The subtle changes make all the inequity in the world.

Top 8 Leg strength Training Exercises for Lineman

1. Front Squats

Want explosive lineman? Want lineman who can physically dominate their opponents and bulldoze their way down field? Then adding Box Front Squats to your football training program is the first thing you should do.

While lesser known that it's cousin, the Box Squat, the Box Front Squat is truly more efficient for lineman. If you've ever seen one done, you'll observation that the position is practically same to the blocking/driving position: Chest up, arms out, hips and legs working to go from a static position (your stance) to a dynamic position (driving straight through the other guy). This is about as close to sports definite as one can get.

Many put the Front Squat down because it has less of an impact on the Posterior Chain, but this is non-sense. The quads can not be ignored! Plus, when doing Front Squats on a box, you involve the glutes and hams to a much greater degree.

These are quite easy to teach. You need a box that is at least parallel...ideally, an adjustable box would be used so that you can vary the depth.

Unrack the weight with the bar resting high on the chest, near the clavicles.

Keep the bar high and stress on the wrists is greatly reduced and the bar is in a more procure position

Now, sit way back and lower yourself under control onto the box. Relax the hip flexors, pause for a beat, then explode up.

Do not rock while on the box!

Performing Box Front Squats will push you hip, glute, ham, ab, and quad power to the absolute maximum and will enhance any lineman's potential to drive block and bulldoze opponents.

Keep the reps under 5, and the sets medium to high. These are a excellent Max exertion movement. They can also be used with Chains or Bands for an excellent speed movement as well.

2. Deadlifts

Deadlifts are the King Maker when it comes to football strength training, especially for lineman. Before I go on, let me say that some of you may have heard that Deadlifting is bad for the back, or some other such douchebagery. This is plain ol'Bs. When done properly, the Deadlift and it's variations may be the singular best builder of strength and speed known to man.

If all you could do was Deadlift, you'd be head and shoulders above the guys who bench and curl ad nauseum. It still sickens me when I hear from athletes who tell me their coaches tell them not to Deadlift.

Deadlifts are ultra-important for some reasons:

They build enormous starting strength. Many lineman are woefully lacking in the potential to get explosive and apply strength quickly. Failure to do this will consequent in poor execution on the field.

Deads develop the Posterior Chain; building power and strength in the hamstrings, glutes, calves, and the entire back

Deadlifts, like Squats, build insane strength in the hips; the seat of power for all sports.

They build slabs of muscle. Nothing will make you grow from your calves to your traps like heavy Deadlifts. For young lineman who need to get bigger, Deads are the way to go!

The Deadlift can be very useful for injury prevention. Some believe that the moderate to high hamstring performance elicited while the Deadlift may help to protect the prior Cruciate Ligament while rehab.

You can - and should - use many variations of the Deadlift to round out your training and keep yourself working as hard as possible. The Deadlift has many forms, including:

Snatch Grip
Sumo
Rack Pulls
Hack Deadlifts
Trap Bar Deads

This is only a short list of some of the many variations of the Deadlift that should be used.

Deads can be used as Me, De or moderate rep exercise. The first-rate 5 x 5 protocol applied to the Dl can put more muscle on your frame than most other exercises combined.

3. Sandbag Clean & Push

Sandbags are alive...they move, change positions, and fight you every step of the way. Sounds a lot like a live opponent to me. Live Opponent work ties in closely with the plan of strength leakage.

Weights are fixed - they stay balanced, evenly distributed, and constant. This is good when it comes to building maximum strength. But, it can hinder the transfer of power to taking on a live opponent. Wrestlers, fighters, and martial artists have used sandbags for centuries because of their consequent on strength when fighting someone. Football is, for the most part, a 3-hour fight. Every play you line up and fight your opponent. He will not stay in positions that allow you to block or tackle him. No, he wants to make your job as hard as possible.

Power Cleans have come under fire in the last few years because many coaches believe they are difficult to teach and are not as efficient at building speed as Dynamic exertion movements are. Both of these points are valid. But, by using a Sandbag in place of a barbell, we get around both problems.

Sandbag cleans are the excellent movement to build the entire upper body and specifically the upper body muscles responsible for controlling your opponent at the point of attack. Adding an explosive push on the last clean is a great way to learn to transfer power from the legs straight through the upper body.

Load a bag, clean it in any way you see fit; use the various handles, mixed grips or just grab the bag itself. Now, clean it to chest height. When I say clean it, I don't mean end up in one of those split-the-legs-8ft-apart kind of clean positions. No, I mean close the clean in the good football position - just as you would be pre- block, tackle, jump, and sprint.

If you are new to using sandbags, check out Josh Henkin's stuff at Sandbag Training Systems. His Sandbags are the highest potential I've every seen!

4. Romanian Deadlifts

Romanian Deadlifts are an excellent aid rehearsal for lineman. All lineman need big, strong, explosive hamstrings. Rdl's build muscle and power in the hamstrings and glutes and also hit the lower back quite well.

The Rdl is great for any football player because it is performed in the stance very similar to the "ready position" (hips down, knees bent, flat back...think a Linebacker or the position of the body pre-jump).

For many athletes, the Rdl is a far first-rate rehearsal to the right Leg Deadlift. This is especially true of some of the taller lineman. For anyone with a long torso, the Sldl can come to be a lower-back rehearsal and damn-near neglect the hamstrings. But, because of the hip position (traveling backwards) and the intense pre-stretch of the hamstrings, the Rdl is much great at working the Pc.

Rdl's can be done as your Max exertion movement, especially if you do them in the Rack.

5. Snatch Grip Deadlifts

We already talked about the point of doing Deadlifts, and as far as the Dl variations go, none are more excellent for football training than the Snatch Grip Deadlift.

Because of the wide grip, your body is forced into a much lower position than a normal Deadlift. This hits the hamstring and glutes very hard which is all the time a good thing for any lineman.

Begin just as you would in a quarterly Deadlift, but your hands will be much supplementary apart. Don't go collar-to-collar unless you are very tall. Index fingers on or an inch outside of the outer rings is fine.

Be sure to sit back and pull hard. A nice side benefit is all the extra work your back and traps will get.

6. Dumbbell Incline

I'm often hated for saying this, but I believe the Dumbbell Incline is a much great movement for lineman than the Bench. Obviously, the bench press is a great exercise, but when it comes to athletes, not Powerlifters, the Incline rules.

The Db Incline much more closely mimics the path taken by the arms in many athletic movements such as blocking, punching, and in many wrestling moves. For lineman, this is crucial. Keeping the elbows in, and pressing out and up is exactly what we do on the field.

The incline is also much great at developing the all-important shoulder girdle. It's a nice compromise between the Overhead Press and the Bench, allowing an athlete to hammer the shoulders, pecs and triceps.

For those with shoulder problems, Incline can be a life-saver. When I had rotator cuff problems, benching even super light weights felt like I was being stabbed in the front delts! But, I was able to continue doing Inclines as heavy as I could handle. When I fixed my shoulder problems, I returned to the bench and lost very little progress.

The Db Incline is also incredibly versatile; you can use it for Timed Sets, High reps, moderate reps, or you can go super heavy and treat it as a Sub-Max movement. If you'd truly like a challenge, try doing a 1-Arm Db Incline, now that's real "core" training! Again, for those young, small lineman, these can be a great way to add potential muscle and weight to your frame.

7. Lateral Lunges

Somehow we all forgot about keen sideways. O-lineman often have to slide block, drop step, or post-and-gather, yet 99.9% of most football training programs only focuses on straight-ahead speed and strength.

Now, I perceive that most hate lateral movements because of the ego hit you take when doing them. A uncomplicated 135-lbs has left many-a strong squatter sore beyond belief. This should tell you that there's an awful lot of muscle not being worked with Squats and Deads alone.

Adding Lateral Lunges is easy - plug them in after your Max or Dynamic exertion movement for 3 - 4 sets of 8 - 10 and you'll observation a huge inequity in your lateral speed.

8. The Prowler

The Prowler, which is a crazy looking sled that, because of a set of handles and a set of uprights can be either pushed or pulled, truly owns all other forms of conditioning for lineman. The Prowler should be part of any football training program, no question. Sleds are good, but the potential to get into a blocking position and drive a weighted sled is invaluable. Both obnoxious and Defensive lineman will see their conditioning levels go straight through the roof after only a few sessions on the Prowler.

Plus, you can truly pull or push it laterally, which as we already discussed, is very important.

Use the Prowler as a finisher or on a non-lifting day as a way to condition. Because of the lack of eccentric movement, the Prowler will not cause much soreness, which is a huge benefit for athletes. One of the biggest issues when designing a training program for an athlete is how to give strength, speed and conditioning their proper due without compromising any of the elements.

Use the Prowler for sprints, for walking conditioning, for relays, or load it up for strength work.

9. Lateral Sled Pulls

This is simple...we move a lot from side to side as lineman, so, you great train the legs in that motion. Movements like Lateral Lunges are great, but, they have their limitations. By simply pulling a sled while walking laterally in a shuffle appeal or as a scissors walk, you can train the abductors and adductors and get much faster keen laterally.

A few sets of 20-yards each direction is plenty. Do this 1 - 2 times per week.

Wrap Up

Start adding these movements to your training and you will come to be a great lineman. It's that simple. For coaches who need to get a crew of out of shape or skinny guys and turn them into a cohesive unit of bulldozers, these movements are must-do!


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How To Build Up Muscle - 6 Quick Hot Tips for a Hard Body!

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How To Build Up Muscle - 6 Quick Hot Tips for a Hard Body!
Deadlift Muscles Worked :

If you want to build up muscle, there are several easy to result tips that I can recommend. Whether you already work out regularly and want to change your routine to building some bulk or Whether you are a total beginner and just want to learn how to build up muscle, these tips will be invaluable.

How To Build Up Muscle - 6 Quick Hot Tips for a Hard Body!

Tip 1 -- work each set to exhaustion. When you work a set, make sure that your last repetition, or rep, is so difficult that you cannot do an additional one one without a small break duration in the middle of sets. This will ensure that the muscle fibres are worked so hard that they will need repair. It is this mend that will build up muscle mass.

Tip 2 -- increase protein intake. Protein is the basic building block for your body to mend the muscles after a workout and build up muscle. If you don't eat a lot of protein, you will naturally wither away and not increase your muscle mass whatsoever.

Tip 3 -- do eight to twelve reps per set. A good guide is to perform a minimum of eight and no more than twelve repetitions per set. Too few reps means that you are resting too much and not working out enough. Too many reps means that you are not doing a big sufficient workout and will not build up muscle fast. If you are hitting twenty reps easily, you need to add more weight!

Tip 4 -- bungalow cheese is a wonder food. bungalow cheese is great if you are body building. Sure, it tastes a bit strange, but it is low in carbs and fats and very high in protein. You can even get flavored bungalow cheese these days or integrate it into some easy recipes.

Tip 5 -- free weights rule! You can build muscle with motor weights. If they are your only weights you can still build up muscle effectively. However, free weights are much more effective. This is for a number of reasons. For instance, free weights need greater equilibrium and you can also perform composition movements. This is where you work several muscles at once instead of just one that you might with a machine. The body loves this type of workout!

Tip 6 -- eat more often! Yes, I am not kidding! It is good to eat smaller amounts more often than three bigger meals per day. To build up muscle in the most sufficient and fast way, you should eat small meals almost every three hours. One easy way is to split your lunch in two. You could eat half of it at 12pm and the other half at 3pm.


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Bodybuilding 101: The Total Body Workout

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Bodybuilding 101: The Total Body Workout
Deadlift Muscles Worked :

The trend in bodybuilding over the past many years has been to train one body part at a time, once a week. While this protocol can be very effective, it often can lead to overtraining and it requires a heavy commitment of time. If you find yourself too busy to make it to the gym 5-6 times per week or you feel that your body is overtrained and you need a refreshing change, the total body workout may be just the thing you need.

Bodybuilding 101: The Total Body Workout

At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for nearby 12-20 sets that they cannot dream properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.

The total body workout involves a focus on basic, multi-joint movements. These exercises stimulate the most response from the body in terms of not only the muscle fibres recruited, but also in the publish of the indispensable hormones to promote muscular growth. Also, working all major muscle groups in one session will have a synergistic result on your body's response to the training session. In short, your body should reply well to this type of training, especially if it is a drastic convert from what you have been currently doing.

The key is to keep the training sessions relatively short (less than one hour) and intense. Work the large muscle groups first (legs, chest, and back) and then the smaller muscle groups (shoulders and arms). By focusing on basic, mixture movements you will supply your body with the maximum recruitment of muscle fibres in the shortest number of time. For example, when you train chest with bench or incline presses, you are also recruiting heavy work from the shoulders (especially the front deltoids) and triceps. This is effective training. Combined with enough intensity, it will originate literally good results.

With this program, leg training plainly cannot be neglected. The easy old-fashioned barbell squat is the best bodybuilding exercise, period. Quarterly intense squats performed in good form will stimulate muscular increase over your whole body. As a matter of fact, most individuals would benefit from a routine focused on just squats, deadlifts, bench, bentover rows, and chins. These exercises work because they stimulate muscle growth. These are what the old-time greats focused on. So do them.

Here are the exercises recommended for the Total Body Workout:

Quads: Squats, Leg Press, Hack Squats

Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)

Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows

For a sample workout, plainly choose 1-2 of these basic movements for each body part and achieve no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works literally well for the total body workout.

You can result these basic movements with the following isolation exercises:

Hamstrings: Lying or seated ham curls

Calves: Seated or standing calf raises

Shoulders: Shoulder Press (dumbbell or barbell), lateral or front raises

Arms: Dumbell or preacher curls, lying triceps extension, triceps pushdowns

Abs: Crunches

For the routine, plainly choose 2-3 of these muscle groups and achieve 2-3 sets of your favourite isolation exercise. The next workout, do the other 2-3 muscle groups. For example, if you did shoulders and arms one workout (at the end of your legs, chest, back routine) do hams, calves and abs the next workout.

The total body workout should be performed 3 times per week on alternate days. A Monday-Wednesday-Friday routine works well and it leaves the weekends free for you weekend warriors. The prominent thing is to remember never to do the same exercise twice in a row. So if you did squats, barbell bench and chins and barbell rows on Monday, convert it to leg press, dumbbell incline press, pulldowns and deadlifts on Wednesday. This is an easy routine to follow.

If you are looking to get maximum results with minuscule time, this routine rocks! If you are looking for a convert or something new to stimulate new increase and strength, the total body workout could be just the ticket. Give it a try - you may just love it! Now get to the gym and train with intensity!


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exercise For Neck Muscles - How To Build Neck Muscles

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exercise For Neck Muscles - How To Build Neck Muscles
Deadlift Muscles Worked :

In roughly all muscle work outs, the most overlooked area would have to be any exercise for neck muscles. Most habitancy fail to give it much thought, but that can be a mistake for some different reasons. Let's take a look at how to build neck muscles and why it's so important.

exercise For Neck Muscles - How To Build Neck Muscles

Take a occasion to think about how important your neck is in any sport or activity. It doesn't matter what sport it is, having a strong neck is important. It helps in preventing serious injuries to your neck. It can also help in preventing injuries to your spinal cord as well.

In any muscle work outs, a big strong neck just looks impressive. I mean, think about it for a minute, how often have you seen the guy with a huge chest, big arms, and a pencil shaped neck? It looks silly.

Now, what comes to your mind when you see a guy with big bulging neck? Well, if you're like most habitancy it makes you think of someone as powerful and strong.

How to build neck muscles

There are quite a few exercises for neck muscles that you can apply in your workout routine, but we just want to look at a couple that you can use real quick.

Please keep in mind that you must use pre-caution in doing any neck muscle exercises. Warm up before doing any exercises. Rotate your neck from side to side. To growth your flexibility you will always want to use a full range of motion.

1. Neck Flexion

This is a very good rehearsal for neck muscles that provides good results. Sit down in a chair and move your head back to where you are seeing up at the ceiling. Now, place your hands behind your head and use them to build up resistance.

2. Neck Extension

This is another simple, but productive exercise. Take your hand and put it up against your forehead. seeing right ahead, begin applying resistance. Gradually move your head down until your chin comes against your chest.

Although these two exercises for neck muscles may seem simple, they are very effective. As you get into the arrival weeks, you can growth the resistance at your own pace. Building your neck muscles will not only help in development you look stronger, but will also help in the arresting of muscle injury.

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Friday, October 5, 2012

The Deadlift!

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The Deadlift!
Deadlift Muscles Worked :

The deadlift works more muscles than any other base practice in the fitness center. The only movement that works more muscles are the Olympic lifts. The deadlift is a movement that focuses on pulling from the ground and involves a very simple technique. In fact, the deadlift is so easy that it can be taught and worked with proper resistance in as little as one session.

The Deadlift!

When performing the deadlift, just like any other exercise, there are a few guidelines:

1- arrival the bar

2- The Olympic barbell should be loaded with plates about the size of your accepted 45 lb weight plates, so that the range of motion is no greater than it needs to be.

3- The bar should appear to cut your foot in half. Make an imaginary line over the middle of your foot and put the bar in it.

4- When your arrival the bar and the feet placement is lined up grab the bar and bend your knees.

5- Once the knees are bent, stick your chest out.

6- during the concentric contraction (the pull), make sure the bar is rubbing up against your shins.

7- You will have a red line advent up your tibia; it's fine, you did the right exercise.

8- during the eccentric phase, the hips should lower the weight to the knees and the knees should break once the bar reaches the knees.

9- The bar should all the time be behind the shoulders as you bend over.

10- This is how you deadlift.

The deadlift works and overloads the whole lower body. Every small and large muscle in surrounding the tibia and femur are overloaded. The quads act as synergist and are activated during the phase where the knee is being extended; the hamstrings also work part of the pull, in order to expand the hip (the lockout) at the top. With this in mind, most of the work the hamstrings do is eccentric. You should feel it during the eccentric phase working the hamstrings the hardest. The gluteus maximus does most of the work during the lift, as well as the erector spinae and lower back muscles. The traps, triceps, forearms and lats compact isometrically in order to pull.

The deadlift is also an excellent grip and core movement. Most of the core muscles easily have a job to do during the concentric part of the lift, such as the lower back and spinal erectors.


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Arnold Schwarzenegger's Gain Muscle Work Out

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Arnold Schwarzenegger's Gain Muscle Work Out
Deadlift Muscles Worked :

In the sixties when Arnold Schwarzenegger started competitive in bodybuilding competitions, it was a run-down, slight known sport. Since then, it has merged into a multi-million dollar phenomenon - and arguably, Arnold was the man who started it all.

Arnold Schwarzenegger's Gain Muscle Work Out

Better known for his acting days and work in politics, Arnold has always had a winning mentality in anything he's done - and that all started in his bodybuilding days.

Arnold trained intensively. Sometimes twice a day to trick his muscles into growing when he'd hit a plateau. These days, however, bodybuilding know-how has come along a fair bit and there are now very easy yet efficient ways of building muscle.

There are gain muscle workouts pasted all over the internet and they're not hard to find. Some of these are great, some will work to a unavoidable degree and some aren't very good at all. Let's have a look at what Arnold was doing when he was training for his first Mr. Universe competition at 22 years old.

First, I must tell you, that to gain muscle there are three key rules you must abide by -

* Training - You must have a very definite and spoton gain muscle work out regime

* Eating - You must eat a lot and eat right

* Rest - Muscles only grow while you rest, not in the gym. Your body will force your muscles to grow while you sleep if you are training properly.

Let's get into work outs. The first thing you need to know is that you should be training three times per week for an hour each time. always have at least a day's rest in between workouts and do as slight or no cardio exercise whenever possible.

Workout 1
Deadlifts, Calf Raises, Squats, Abdominals.

Workout 2
Bent-Over Rows, Bicep Curls, Lat Pull Downs, Lateral Raises

Workout 3
Shoulder Press, Abdominals (optional), Tricep Curls, Bench Press

For each exercise, faultless as follows

* 2 warm-up sets of 8 reps (don't work to failure)
* increase weight and accomplish 1 set of 8 reps (work to failure)
* increase weight and accomplish 1 set of 6 reps (work to failure)
* increase weight and accomplish 1 set of 4 reps (work to failure)
* increase weight and accomplish 1 set of 2-4 reps (work to failure)
* Drop the weight back down to the weight of your first set and work to failure
* Half that weight and work to failure

Follow this gain muscle work out program, combined with a good diet and fullness of rest, and you'll be built like Arnold Schwarzenegger within months!


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