How do I design a program for developing muscle definition and strength?
OK, I’ve reached my weight goal (Ok, so I’m within three pounds, but close enought), and now I’m realizing that it doesn’t look any better than before. Still soft, and maybe a little more apperant pecs.
So, now I’m wanting to transition from weight loss to definition. What are some things that should be in a program for definition?
Right now, I can set aside one hour on each weekday to weight train.
Current weight stats:
158lbs
10-13% bodyfat
Goal:
Hang around the 155 mark, maybe up to the 175 where I came down from, but replaced with muscle.
Your best way to get a program plan that would suite you best would be to see a physical trainer.
If you don’t want to pay. A lot of fitness places offer a trial period to see if you want to join their club. During that time is when you would be able to talk to a trainer who may be able to help you.
Good luck.
How To Build Muscle Fast And Naturally
Effective Programs
Optimum Anabolics, by fitness guru Jeff Anderson, is a muscle-building program that teaches you how to build muscle fast with a unique approach to weightlifting and healthy eating – in fact, some people say his secrets are borderline controversial because they go against what most gurus tell you to do – but they work.
How does Optimum Anabolics work?
It teaches you how to cycle certain weight lifting exercises, using a specific pattern of reps and weight. On top of that, it also teaches you a specific way to cycle the carbs and protein you eat to help fuel muscle growth. These two things combined put your body into a state where your anabolic hormones – like testosterone and growth hormones – are maximized resulting into fast muscle growth.
…and it’s all done naturally with no illegal drugs or questionable nutritional supplements.
Some of secrets Optimum Anabolics will reveal include:
* The hidden formula for “tricking” your muscles into growing far beyond their genetic limits.
* The 8 anabolic factors that must be addressed if you want to pack on new muscle.
* Why you should never follow the “lift big to get big” philosophy.
* The 3 repetition principles that separate the men from the boys.
* An unbelievable trick that guarantees you’ll get the most muscle stimulation from every single repetition.
It’s all laid out for you in this eBook like a blueprint – you receive a guide that teaches you the secrets of muscle growth and you receive a second guide that gives you the specific workouts to do and the diet to eat. I guess this can be a negative if you don’t follow instructions very well, but even if you don’t, the two guides give you an excellent starting point to creating your own weight lifting routine.
So if you’re looking to build muscle fast, why do we recommend trying Optimum Anabolics?
Because you won’t find another weight lifting program like it. It’s unique and proven…and it’s all laid out for so you don’t have to think about what to do – just follow the guides. The program attacks muscle growth from 2 angles – exercise and nutrition – and this combination is extremely synergistic.
The result is muscle growth you’ve most likely never experienced before.
Ryan Cote
http://www.articlesbase.com/health-articles/how-to-build-muscle-fast-and-naturally-135038.html
Catapult your Muscle Gains With Partial Reps and Isometric Contraction
Lets face it Partial range repetitions can be far more effective than full-range reps for building strength and muscle in as short a time as possible. They are basically reps done in a specific range of motion and usually involve doing only the top half or top six inches of the movement this is in your strongest range of motion.
By working only in this range of motion you can use far more weight and therefore, work your muscles harder because they can handle more resistance.
Partial range rep exercises have advantages of being safer also because the weight is prevented from entering the weakest range of motion where most injuries occur. These can be applied to almost any exercise but are more appropriate for some exercises than others.
These include the bigger compound exercises such as the Bench press, Leg press and Reverse grip lat pulldown.
Lets take the bench press for example, after performing a Full range rep warm-up, move to a smith machine or power rack (or a good spotting partner) and place the supports so the bar rests at the top half range (or six inches) from your reach so when you lie on the bench and reach up to grab the bar your arms should be about six inches from full extension.
Push the bar to the top of the movement and then back to the supports. Notice how the safety bars prevent the weight from entering the weak range of motion. Continue on to total failure.
When you lift weight in your strongest range of motion you will notice how easy it is! You will be able to use twice the amount of weight that you would use with the Full Range Reps.
Isometric Contraction is another step upwards in the intensity stakes. It is performed by holding a weight in a fixed position with the muscle fully contracted for an extended period of time. It is performed using the one set only for holds of between five and fifteen seconds.
During these holds nearly all of the muscle fibers of the target muscle are recruited, something that doesn’t happen with full range repetitions. The more muscle fibers you can recruit the more growth that can occur. I have found that by using this technique on trainees strength gains of 50% in ten weeks have often occurred.
Only one all out maximum intensity set per exercise is necessary for this type of training. If you give the first set 100% effort then there will be no more requirement for further muscle stimulation on that specific exercise.
Fortunately isometric contraction will probably be the easiest and safest way to perform strength training exercises as there are no reps and no motion of the weight, the entire set consists of holding the weight motionless for 5-15 seconds depending on what cycle you are in.
By cycling the seconds per hold, as you move into your training program from week to week the absolute intensity of the exercise increases (the weight used for the exercises increases) thus promoting more functional muscle growth. It is very important you limit the range of motion of the weight you are using.
If you do not have a strong training partner who can spot you during these lifts then you must use a power rack or a smith machine. Now lets look at a exercise and how isometric contraction works with it.
Bench Press: This exercise is best performed on a smith machine or inside a Power Rack, Position the bar within two or three inches of your extended reach. Place 50-100% more weight on the bar than you have been using for your partial reps. Push the bar up two to three inches (do not lock-out) and hold for appropriate count.
With all exercises push yourself to the limits of your capability. Most trainee’s using this method make the mistake of underestimating the weight they can lift. You can expect very significant increases in the weight used for all exercises.
So there you have it, by incorporating these two training techniques into your every day strength training programs you will be well on the way to increasing your size and strength in no time at all.
Gary Matthews
http://www.articlesbase.com/muscle-building-articles/catapult-your-muscle-gains-with-partial-reps-and-isometric-contraction-137721.html
Bodybuilding for Your Body Type
No two human beings are alike, so it should make sense that no two human beings can train the same way either. The key to successful bodybuilding, as any professional will tell you, is to know your body-know your limits and know how your body will respond to certain conditions. That said, to help optimize you bodybuilding workout, evaluate your body type. Everyone in the world falls into one of three categories: ectomorph, mesomorph, and endomorph. By determining your body category, you can help find the lifestyle that is perfect for you. As always, check with your doctor before changing your diet and workout schedule.
Ectomorphs are people who naturally have little or no fat. Usually, ectomorphs are tall and have longer limbs as well. Because of their build, most ectomorphs opt for endurance sports, like running, but if you fall into this category, you can also become a world-class bodybuilder. To start, ectomorphs need to up their calorie count and eat it more throughout the day in smaller meals. Try to increase your intake by at least 500 calories per day to help you put on the weight. Eating more does not necessarily mean eating anything, so ectomorphs need to have a high calorie but healthy diet to be successful at bodybuilding. Also, if you are an ectomorph, cut most of the cardiovascular activity from your workout and focus purely on intense weight training. Don’t overtrain, but get into the gym every 3 or 4 days for a hard full-body workout that targets all muscle groups. It is difficult for ectomorphs to gain muscle mass, but with lots of dedication, it can be done.
Mesomorphs are the people everyone envies. They’re the folks you see who eat lots of junk food, yet still have the “perfect” bodies. One trap mesomorphs easily fall into is the mindset that because they can skip workouts or eat pizza without any visible effect, it is having no effect on their bodies at all. This is not true-good genes gave you a good body, but things such as heart disease will effect you just as easily as the next person. Mesomorphs shouldn’t have to change the amount of food that they eat, but if you fall into this category, make an effort to eat healthy foods and lots of good carbohydrates. At the gym, you can choose to do a full-body training session, but it will probably be more beneficial to you to target and define muscles in specific areas.
Endomorphs also have no problem gaining muscle mass, but unlike mesomorphs, these people also have no problem gaining weight. Diet control is the key to successful bodybuilding for endomorphs-eat smaller meals spread out throughout the day and cut out the junk food. Also, drink a lot of water and try to stop eating for the day about 3 hours before your bedtime. Endomorphs shouldn’t have any problem becoming muscular, but they need to hit the gym for lots of cardiovascular workouts as well-every day if possible. This will help the fat melt from your body so that you can begin to see the muscles you are defining.
Whatever your body type, bodybuilding can be the perfect sport for you. Be sensible about your habits and be dedicated to the sport, and you will find that definition and muscle mass can be accomplished.
Tom Ambrozewicz
http://www.articlesbase.com/non-fiction-articles/bodybuilding-for-your-body-type-59753.html
Bodybuilding News – The Latest Cutting Edge Information!
To some it’s no more than a bunch of macho men trying to flatter their already over-hyped egos. To others it’s the ultimate of sports, requiring dedication, persistence, and knowledge. Despite it’s growing popularity, bodybuilding is still considered by many to be an obscure sport offering few redeeming qualities. It’s too bad such archaic beliefs still exist as few forms of exercise offer the benefits of working out with weights.
Increasing muscle size and strength!
The most obvious benefit of bodybuilding is an increase in muscular size and strength. Working out with weights causes the muscles to grown in size and vastly increase in strength. Most forms of exercise are limited in this as there is no increase in resistance over time. Once the muscles become adapted to your bodyweight, they quickly plateau. Weight training on the other hand allows you to increase the resistance as the muscles get bigger and stronger.
Stronger bones!
Besides strengthening muscles, weight training also stimulates the body’s bones to absorb minerals, thus making them stronger. Weight training is now recommended to older people as a way to combat osteoporosis.
Fat loss too!
One of the unknown benefits of bodybuilding is its effects on metabolism and fat loss. For decades women have been told that the key to fat loss is aerobics. But it’s now known that the real key to losing fat is boosting your metabolism. Aerobics is very limited in its effects on metabolism. Working out with weights, however, produces what’s called an afterburn. This means your metabolism is revved up and will keep burning calories even after you leave the gym. How many sports can accomplish this?
And for athletes!
For those who doubt the physical benefits of weight lifting look no further than professional and college sports’ teams. Virtually all teams have strength coaches these days. By following a well-rounded bodybuilding routine, athletes not only perform better but are less susceptible to injuries.
Feeling good about yourself!
Besides its many physical benefits, bodybuilding has numerous other great qualities. As painful as strength training can sometimes feel, there is nothing more satisfying than the feeling after a good solid work-out. Bigger and stronger muscles and joints can have a dramatic impact on posture and a leaner physique tends to make everyone feel better about their appearance. The end result is improved self-esteem and increased self-confidence.
Knowledge is Power
It takes more than lifting heavy weights to build a great physique. You have to know how to lift, when to lift, and what exercises. Simply following the training routine of some professional bodybuilder is not the best approach. In fact such training may only set you back. Many such individuals are loaded up on steroids and other performance enhancing drugs. While these substances do allow bodybuilders to train harder and longer, such compounds are illegal and may cause severe side effects. Your goal in bodybuilding should be to develop a great looking physique that is also healthy. You should be thinking long-term health not short-term fix.
Besides training you also must be informed about what foods to put into your body. If you eat like crap you’ll look like crap. Sound nutrition is just as important as bench pressing or squatting. You wouldn’t put junk fuel into a high-performance racecar, so why put nutritional garbage into your body? You have to eat good to look good.
Closely related to nutrition is supplementation. All the best bodybuilders take supplements. Food supplements will help you build bigger, stronger, and leaner muscles, in a shorter period of time. But as with training and eating, there is much misinformation on supplementation floating around these days. You want to only buy the best bodybuilding supplements from reputable manufacturers. Don’t just buy the cheapest supplements. Do some research and make an intelligent choice.
Bob Howard
http://www.articlesbase.com/fitness-articles/bodybuilding-news-the-latest-cutting-edge-information-19262.html
The Famous Flex Magazine
Flex magazine covers the sport of bodybuilding and is perfect for a competitor or a fan of the sport. Flex closely examines the many facets involved in sport of men and women’s bodybuilding including workout routines and nutritional discoveries and even sponsor stage bodybuilding events and competitions.
There are also exclusive articles included in Flex such as the secrets of the champions, competitive tactics and strategies, and even how to manage a successful bodybuilding career. Flex also covers hardcore bodybuilders and shows readers how to add size and symmetry for the most amazing fast results. Flex also provides the readers with champion level workout routines, competition profiles, scientific nutrition updates, and competition coverage and results.
You can count on every issue to be filled with useful information that covers training, training, and includes pictures that are sure to inspire you to get off your butt and rush to the local gym.
Flex is undoubtedly the most accurate information filled bodybuilding and weight lifting magazine you can buy. All you need is the time and discipline to do what you need to do to get the results you desire. Not only will you be improving your appearance but you will all be much stronger.
Flex is well worth the investment of time and money when because it will motivate you to go to the gym, watch what you are eating, and inspire you to stick to your workout plan. Many say that Flex helped them develop the discipline they needed to go the extra mile for self improvement.
Flex magazine is well known as being the voice for the champions of the bodybuilding world and is a must have for any hard core body builders. Flex doesn’t stop at simply explaining how to workout. Weight lifting breaks down muscle mass then when it rebuilds itself it grows larger.
However, if you don’t eat right and give your body the important nutrients it needs to make up for those that were lost during your exercising then you shouldn’t expect your muscles to feel or look better. Flex discusses nutrition in depth with more details than everyone else. Flex strives to teach its readers the principles behind and training theories they teach which include details such as high reps and eight week arms programs.
Each year Flex publishes a supplement guide and even rates every herb, protein, and hormone on the market. They also tell you what the purpose of each supplement is and how the body reacts to them. Flex will also discuss the important benefits and negative side effects to using anything they write about.
The best part about Flex is that the articles inside clearly explain how the body works. There are qualified professionals who provide plenty of information on nutrition and supplement information and include many colorful inspiring pictures for men and women. What more could you ask for?
Sven Ullmann
http://www.articlesbase.com/muscle-building-articles/the-famous-flex-magazine-110522.html
How To Build Muscle Lose Fat At The Same Time
To many, the idea of trying to build muscle lose fat sounds impossible. Working your muscles can you build up muscles however that does not equate to the fact that you become ‘overweight’. If you follow a bodybuilding routine with plenty of cardio workout, it is feasible to build lean poweful muscle and remove those layers of body fats in one fell swoop! Muscle building can help you lose fats and put on strong and lean muscles to achieve an athletic body that looks sexy and feels fit!
What you put into your body is important. To build a muscular body, the proper amount of exercises and a healthy diet should become an essential part of your lifestyle. Following are some simple tips to help you gain muscle and lose fat. If these simple tips become habits, then staying athletic and lean is not difficult.
Get stronger by building muscle
Working on your body makes the body stronger. The essential manner to train for building muscles is weight training. The effects of doing even simple weight training workouts such as pull ups push ups, push downs will immediately become apparent in buffed muscles. Follow a simple weight training routine that works on muscle groups in the whole body.
Your aim should be to gain lean, strong and useful muscle mass. Begin with working out the major muscles through squats, pull ups, push-ups and downs. If you have access to fitness gym equipment then do overhead press, bench press, dead-lifts etc. Slowly add on the intensity of the training with heavier weights.
Concentrate on nutrition
If you are losing weight, then you are probably already on a weight loss diet. Do not get into muscle building whilst on a diet designed for losing weight because in order to build strong muscle, you need an adequate calorific intake from superior sources. A large amount of calories does not mean consuming junk food, but consuming healthy and nutritious food rich in complex carbs from sources like whole cereals, brown rice and beans.
Protein is the basic building block for muscle tissue so the diet needs to consist of a good amount of protein as well. Yoghurt is a good source of protein and is also known to aid digestion. Some other sources of protein are poultry, turkey, fish, eggs etc. Processed red meat has associated health risks and should be consumed within limits especially if losing body fats is your aim.
Eat less junk food as they do not contain the nutrients that your body needs. Including plenty of green leafy veggies, beans and whole foods into your diet is not just good for building muscle and losing fat, but for overall health as well.
Lose that layer of fat to reveal toned and lean muscle!
Following a nutritious diet and muscle building will cut down your fat anyway. However, to further cut down body fats, include cardio exercises in your fitness routine. Strength training and cardio will help you build muscle and lose fat at the same time.
Aerobic exercise strengthens the heart muscles which is a long term health benefit.
Follow these simple steps to build muscle lose fat fast and make sure you stay motivated. Within a few weeks, as the layer of body fats burns down, you will find a sexy, toned and most importantly healthy body emerging from beneath. For the best way to build muscle, click on the links provided.
At Last, Find Out What Is The Best Muscle Building Workout For You
Powerful Muscle Building Workout Programs You Need To KnowWho else wants to learn about the best muscle building workout? A lot of beginners often are not knowledgeable about which muscle building program they should follow.
Proven bodybuilding workout programs are few. But the ones that meet the grade help you attain formidable results!
There are many general questions surrounding muscle building workout programs and misinformation can often lead to confusion.
Can muscle building workout programs show great results in just eight weeks?
Many muscle building workout programs often make incredible hype and fail to show results. But if you follow a proven and effective musclebuilding workout program that includes the correct diet plan, it is possible to start building muscle mass within a a couple of months.
How much you achieve depends entirely on your ultimate goal and your starting point. You need to gradually increase your calorie intake as well as the intensity of your training to achieve greater progress as you go along.
Does following a musclebuilding workout program make you healthier?
If you’re following a workout program, and a healthy diet plan without illegal drugs, then yes. Gaining muscles makes your body stronger. Your muscles become lean, strong and nimble. That is why it is important to know what the best muscle building workout for yourself.
You also lose excess body fats as you gain muscle mass. A healthy diet plan improves you overall health as well. Putting on muscles improves your fitness level, enhancing the quality of your life.
Should steroids be part of your program?
This is absolutely not true. Taking steroids to develop muscle mass is a definite way of messing up your body.
It is entirely possible to attain muscle mass within a reasonable period of time without taking any steroids. Musclebuilding workout programs give you an exercise plan and a diet plan. The exercise consists mainly of weight training. As your muscles get used to the routine, your body undergoes some strain. The body needs proper nutrition and calorific intake to repair and build muscle but there perfectly natural ways to fulfil this demand.
Supplements are often advocated while following workout programs, but these are natural supplements to help the body adapt and develop. Good and effective programs combined with fitting diet plans will help you attain your ultimate goal the natural way.
Are muscle building workout programs designed to lose weight?
Muscle building workout programs are not meant to lose weight. They are designed to make muscles more powerful and stronger. However, cardio exercises should be part of any muscle building workout program. Cardio exercises aid in melting body fats to reveal powerful and ripped muscles!
Remember that losing weight and losing fat are two different things. While muscle building workout programs will develop your muscles and gain some weight, this is healthy weight as you will lose fat and become more fit and lean. If you are interested, you can find some of the best muscle building workout here.
Toning Abs – A Simple Guide
Abdominal muscles are very responsive to training, and in normal conditions the shaping of these muscles so as to create the famous six pack should not be that difficult. Unfortunately, things are not at all easy particularly since people are usually looking for quick ways to lose weight and grow muscles instead. The storing of fat in the mid section of the body is very common at all ages, although people in their forties are the most exposed to it. Many overweight people who start doing sit ups and crunches believe that they will reduce this fat around the waistline, but they are wrong. The effect of such exercises is toning abs alone without burning calories in that precise spot.
Toning abs may work despite the extra weight but the results of your workout will not be visible. In order to actually see your muscles grow, they need to get out from beneath the layer of fat. The most logical explanation to understand how weight loss works is that calories are burned evenly on the entire body. There is no way to program weight loss in one precise body area. You can achieve a more slender look by aerobic or cardio exercises. They stimulate the heart at a very high rate, lots of blood and oxygen get pumped in the muscles, and the body takes the energy to support the effort from the fat deposits.
Lots of other toning abs myths revolve around special machines and equipments meant to sculpture your body in a wonderful way. Well, once you have eliminated fat, the toned abdomen comes with hard work, with the crunches and sit ups that you thought to be inefficient when trying to spot reduce. The truth is that there is no magic pill or equipment that can inflate your muscles overnight. Don’t believe commercials and don’t waste hundreds of dollars on gimmicks.
Further on, stop taking a firm abdomen for a slim waistline. Toning your abs is different from reducing the amount of body fat, as we have already pointed out. As we have already explained, the reduction of the body fat does not equal abs strength. For toning abs, you should commit to a resistance program meant to push the limits of the muscle fibers. When abs grow, you may even notice a change in the waistline because muscles make a size increase possible. Yet, this is only the case when you have gone beyond the six pack level and you continue training at high rates. Otherwise, the only reason for waistline increase is the presence of additional fat layers. You’d better watch your diet!
The Ultimate Abs
The perfectly shaped abdominals in bodybuilding magazine pictures probably reflect best the notion of ultimate abs. Abdominal flatness becomes a major objective for anyone going to the gym, and why not the six pack too? Yet, not everybody who trains also gets the ultimate abs because the number of failures is very high. The common grounds on which they work is made up of a well-rounded routine with a variety of consistent exercises. Thus, from the standard crunches and sit ups, fitness experts have developed such variations that allow for angle moves, versatility and efficiency of training.
Planning the workout routine seems like a good method towards developing ultimate abs. Yet, confusing advice makes things harder for the beginner, because not even trainers can agree on the standard workout. The resting period between the training sessions is just as important because the muscles continue to grow even when not stimulated. The program should also include a special warm-up and a cool down part so that the intense activity is started and completed harmoniously.
It is false to assume that the ultimate abs will grow out of a very severe training routine dedicated to the abdominal muscles. The thing is that there should be a balance in every training program. You make a big mistake if you treat your abs differently from the rest of the muscle groups. Full body training is what helps to reduce the fat deposits and replace them with lean muscle mass. If aerobics, stair climbing, running or rope jumping do not sound like good solutions for you, try swimming, cycling, mountain climbing, dancing and other sports. Even surfing and water skiing contribute immensely to a good body condition.
As long as you commit to an intense physical activity regularly, the muscles receive the necessary effort and workout training so as to be able to get stronger and firmer. The ultimate abs therefore result from harmonious sports activities and not from chaotic or very persistent crunches and sit ups. If you only perform these two types of exercises, chances are that you’ll tone the abdominals, but you’ll never be able to see how beautifully shaped they are because of the fat layers under the skin. Hence, the approach to fitness needs to be both smart and moderate.
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