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Tips For Muscle Builders Over 35

Reporter — Sun, 13 Jun 2010 07:27:20 +0000

This article is particularly aimed at people who – like me – may have weight trained earlier in their life and are thinking about taking it up again after a long layoff, although I also hope it is of use to anyone beyond their mid 30’s who is considering taking up the sport.

If you are way out of shape or older than, say, mid 40’s then the first thing you should do before starting any strenuous exercise is to get checked out by a doctor. In all likelihood you’ll be fine – even if you’re not in the best of shape – and the doc will be all too pleased to support your plan for regular exercise but it’s not worth taking any risks.

In my own situation I trained for 6 years in my late teens and early 20’s, took a 20 year break and got back into it 18 months ago, now in my 40’s. That’s just so you know where I’m coming from!

I find it takes longer to recover from workouts than it did 20 years ago – this was the first thing I noticed. As a hard gainer that’s probably a good thing as it helps to prevent me from overtraining but I have found that I need at least 24 hours longer for a muscle group to recover than I used to. I find training each body part once a week (or maybe 3 times a fortnight) on a split system is enough.

For the absolute beginner, the same basic advice applies whatever age you are – do an all-body workout 3 times a week and learn to do the exercises properly.

If, like me, you’re resuming after a lengthy layoff then one of the things you’ll have to do is set realistic expectations. I could bench press 300lbs, deadlift 400lbs and squat 450lbs 20 years ago whereas now I struggle to lift 1/2 that weight. Yet progress does come and I can see no reason why I shouldn’t get somewhere close to my old weights in a few years.

Don’t use your age as an excuse whatever you do. Progress make be a bit slower and recovery may take longer but there’s still a lot that can be achieved.

One thing you may need to watch out for is changes in your metabolism. A lot of people who were skinny in their younger days start retaining weight when they get older so whilst you could get away with eating everything in sight at one time you may not be able to now.

There are advantages of course. When you get a little bit older you’re less likely to be affected by peer pressure and will have a steadier approach to things. You’re unlikely to try lifing weights that are too heavy just for bragging rights and your training will be all the better because of this.

The most important thing though is to enjoy it. Use caution though if you’re training on youir own – you need to keep your workouts safe and might consider investigating something like a Body Solid Smith Machine to make sure you don’t get any unnecessary injuries.

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Bodybuilding And Hard Gainers – What Is The Answer?

Reporter — Tue, 25 May 2010 14:00:27 +0000

A ‘hard gainer’ is a bodybuilder who finds it difficult to build muscle and will generally lose weight quite easily. Someone who is prone to putting weight on would say that hard gainers are lucky, but being a hard gainer does present its own problems when it comes to building muscle. This article will look at how hard gainers can get past their problems with building muscle mass.

Do Not Overtrain

It is all too easy to get the workout bug and you keep training more and more until you are training 5 or 6 days a week for a couple of hours each time. If you are a hard gainer this is something you really must avoid at all costs.

Often when people are not making gains they think they should spend more time in the gym, whereas in fact the real answer might be the exact opposite. A hard gainer should certainly not be in the gym more than five times a week and three or four workouts per week is probably enough. Each workout should then be completed in an hour or less. You need to be doing fewer exercises, fewer sets and also keeping the reps to the lower end of the scale at about four to eight reps.

It takes determination and self-restraint to cut the workouts right back after a long spell of overtraining but in most cases it will benefit the hard gainer.

An effective muscle building workout is all about intensity rather than absolute numbers of reps, sets and exercises. As a hard gainer you still need to take your muscles to failure like anyone else but you do so with heavier weights and fewer reps, and then you need to allow your body to recover properly before your next session in the gym. It is during this recovery time that the muscles actually build. Shorter, more intense routines are a good thing anyway, but this is especially true for the hard gainer.

So, in general, use shorter, more intense workouts and train less often.

Eat, Eat, Eat

As a hard gainer you need to ensure you are consuming plenty of calories to fuel your muscle growth. This means eating like there is no tomorrow! If you can eat a healthy and balanced diet then all the better but the most important thing for the hard gainer is take on plenty of calories.

Most bodybuilders will eat 5 or 6 meals a day because this helps to keep their bodies in a permanent anabolic state. This is of particular benefit to the hard gainer so try to squeeze in extra meals between your main meals.

One of the main dietary requirements for people who wish to build muscle is protein, so make sure you are consuming 1-1.5 grams per pound of bodyweight. Try to get as much protein as possible from food but you might consider using protein supplements to help out. Things like creatine malate will also help with muscle bulking.

Rest And Recuperation

Make sure you get plenty rest too. Try for a good 7-8 hours sleep per night and make sure each muscle group is rested properly before it is trained again.

If you are trying to gain muscle bulk then keep your aerobic exercise to a minimum, so no marathons between workouts!. There is nothing wrong with being super fit like this of course, just do not expect it to help you pack on muscle bulk!

Conclusion

Hard gainers should eat more, train less and supplement sensibly with things like protein powder and creatine malate. The most important thing though is to keep persevering. The muscle gains will eventually come if you keep at it.

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A Whole Lot Dealing with Curl

Reporter — Wed, 21 Apr 2010 10:51:48 +0000

The barbell reverse wrist curl is often a challenging exercise that targets the forearm muscles. Not quite a few trainees do this because the forearms aren’t one of many primary muscle groups, but if you’re interested about building upper system strength and body mass you should certainly pay attention to this workout and take it seriously.

The best bicep blaster has to become the standing barbell curl. In each of the bodybuilding videos or in any video showing bodybuilders functioning on their arms you often see this large hulk of a man curling heavy weights on every side. And there is often a purpose for that. Not only will be the standing barbell curl a single the favorite moves to get a significant percentage of bodybuilders but it can be in reality one of the most successful moves for blasting your biceps and you can find motives for this.

1st of all this bicep blaster is often a compound motion for the bicep and it can be not an isolation exercise. Meaning it hits the complete in the bicep and not just a smaller part of it.

You should make sure that you retain the wrist from twisting sideways as that can put lots of strain around the delicate tendons and ligaments within.

Here’s how to do the barbell reverse wrist curl

- Place a barbell over a workout bench after placing the suitable weights on either side.
– Kneel down subsequent for the wide side with the bench.
– Grasp the bar in an overhand grip. Make confident your grip is tight and your hands are spaced at shoulder width apart.
– Roll the bar over the edge with the bench in order that your hands and wrists on above the edge as well. Make certain your forearms are resting solidly for the bench to provide you with stability.
– Lower your wrists using the barbell and then curl them up as far while you can.
– Hold the uppermost position to get a second and decrease the barbell down to the starting position.

An additional purpose why the standing barbell curl is really a excellent bicep exercise is mainly because as I mentioned ahead of it is really a compound movements so it stimulates all the bicep muscle tissues at once. What that suggests is often that you can probably stimulate the many muscle fibers on the bicep using this move. It also indicates utilizing the maximum volume of weights possible. And the heavier the weights the larger your bicep muscle tissues will and can grow. For that you need to use heavy weights to force your biceps into growth.

So how do you accomplish this bicep blaster? Here is how you carry out this exercise:

Stand erect with your back straight and your knees slightly bent
Grab the barbell at shoulder width with palms facing forward.
Now curl the barbell till your biceps are completely contracted and then squeeze it as tricky as you can.
Slowly return towards the beginning placement and repeat

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Weight Lifting- Which Type of Program is Best Suited for Your Needs?

Reporter — Sat, 16 Jan 2010 03:56:19 +0000

You try to acquire good knowledge about the body building programs and then choose the one best suited to you individually. I have tried out a lot of different programs that are out there and failed at them all. Many different body building programs that either stunted or shortly halted my progress, I’d like totell you about some of the things that noticed and commonly came across. I’ve choosen Arnold Schwarzenegger Bodybuilding program and here’s why.

Let me tell you the truth. Most body building programs out there are just the same stuff. You will get the same common knowledge rehashed, over and over again. This theme is likely the most often repeated. We all are aware of the role protein plays in building muscle. You should realize that you will require rest periods during workouts as well as time off. It’s hard to know which Body building programmes workout is best for you, certain things may occur that determines the ones that just does not work. The most famous people in bodybuilding are often hard to hard, but they are around.

One of the most common mistakes people make is to purchase a program that will not work for them. I meant that people have differing body type, metabolic rates, and genes. What works great for you may not be right for someone else, and the opposite applies as well. For body building programs, every person should be considered a unique individual with their own needs. So, rather than demand, “What’s the greatest available program?” You may want to alter your question to, “Which of the programs out there suits me best?” Finding a program that is geared towards you is one of the most important things.

I am unsure if I will be of any use to you. I don’t know you or your personal body building condition. I can explain what worked well for me in my particular situation. The time before i acquired the physical that I desired for a long time, and had not quite achieved. I weight only 135lbs at 6′1” and am 26. And you know don’t have to tell me how pathetic that is. I was never able to gain mass, or even other weight, despite what I ate. If you are fat, this is not for you, but if you are skinny, this is a good exercise.

So to save time, I will keep this short. Trying four or five programs was how I started before succeeding. Right when I was going to tell my parents how upset I was of the genes they passed to me, I found “No Nonsense Muscle Building Program.” The sales page must have sucked me in, because I was very skeptical and even tried not to go forward with it. What I’m saying will become clear once you have seen it for yourself. He’s more than likely a better salesman than a fitness trainer. I was amazed at what I found when I purchased the program.

I wasn’t shocked at the results, but impressed that I had discovered what seemed to be primarily new material which was focused entirely on me and my small rear end. The program worked, to sum things up, period. I saw positive results in a short period. Right now I am overweight at 173 pounds. In my opinion, it is mostly muscle. I was so pleased with the results I decided to get rid of my chubby girlfriend and look for someone who is as fit as I am. OK, I am somewhat conceited, however, if you worked to obtain a physique similar to the one I and many individuals maintain, chances are you would be conceited as well. When you’re a skinny dork like me, it’s easy to be humble. Thank you for allowing me to boast and tickle my ego a little bit anyways. If you are curious about the system, I can give you free information to review. I hope you have wonderful luck in your search for a great body building program!

It doesn’t matter – If you are just beginning bodybulding, or an expert and would like to improve your bodybulding results feel free to visit my Arnold Schwarzenegger Bodybuilding blog!

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Weight Lifting Suggestions

Reporter — Wed, 13 Jan 2010 22:11:39 +0000

Effort-free weightlifting routines are not possible; maybe you won’t feel the body discomfort so much during physical effort, but getting used to it is a matter of time. This would explain why so many people who work hard to develop great muscles are sometimes forced to admit failure; instead of enhancing the muscular mass, they drain of body of energy and resources, exposing themselves to health risks. The Nutrition, training frequency, the resting period and the intensity of the exercises have the most significant impact on one’s physical shape. If something is not right with your body system, don’t train before you get well. truth about six pack abs reviews.

Lots of nutritional supplements have conquered the market with the promise of effort free weightlifting routines, and for some people the muscular mass really changes for the better. Yet, trusting advertisements and believing everything you are told could be a trap you can easily fall into. Following the trodden path is a lot safer: smart exercises for groups of muscles, good hydration, a few days rest between training sessions and high quality food that would provide all the nutrients and the energy necessary. Depending on where you get the tips for free weightlifting routines, it is possible to come across contradictory advice. The information you take from the Internet for instance has to be carefully filtered before being put into practice. Truth about six abs.

Athletes have no effort free weightlifting routines; every muscle group needs to be trained as part of an overall body stimulation. Thus, the most important and common of routines are grown from exercises like bench press, dead lifts, military press, squats and lots of others, meant to stimulate a certain body part. The chest, the back and the shoulders have the same importance as the arms, the forearms and the legs in the development of strength and body resistance. Free weightlifting routines are often available with no name web sites, or they are discussed on forums by people who have tried them.

To conclude, we could say that the entire body needs to be worked out harmoniously in order to correspond to the real professional weightlifting standards. Plus, a slender body, a great health and muscular strength are dependent on each other. Weightlifting differentiations do exist according to weight categories and gender, but the essence is the same. Although this sport is more popular with men, there are a few women weightlifters too. Even so, besides strength the same rules apply in the context too. Truth about abs.

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Ask For An Effective Abdominal Workout for You

Reporter — Sat, 09 Jan 2010 05:03:51 +0000

After talking with your doctor and outlining your weight loss goals, you’ve decided that you need to add more abdominal workouts to your exercise routine. When your abs are in good shape, you’ll add more definition to your body, and you can help relieve stress as well. There are a number of abdominal exercises that you can do to get in shape, so here are a few suggestions that will help.

It’s important for you to switch up your abdominal workouts so that you can work out more than one set of muscles at a time. The variety will also prevent cramping and muscle spasms. Your abdominal workouts should be done between three and five times a week in order for you to see the best results.

One of the easiest ab exercises to do is the basic crunch. In order to do this exercise, you should lie on the floor with your knees bent and your hands on your ears. You can also cross your hands on your chest. Bring your shoulders all the way to the floor, and leave your lower and middle back on the floor as your work your stomach muscles. You should do at least 25 of these each day, and as your muscles become accustomed to the resistant to the abdominal workouts, you can increase your repetitions each week.

The butterfly workout is another one of the exercises you may want to try. This is similar to a basic crunch, but your legs are open. Your knees are bent, and the soles of your feet are touching each other. This is one of the abdominal workouts that will require you to bring your shoulders off the floor, leaving your middle and lower back on the floor. Do as many of these as you can in one session, and increase the repetition as you get stronger.

You may also want to add the extended arms crunch and the tuck crunch to your abdominal workouts. The extended arms crunch is the almost the same as the basic crunch, except you raise your arms above your head while you’re lifting your upper body up. The tuck crunch is done by having your feet on the floor at a 45 degree angle. Your knees are bent and your ankles are crossed. It’s important that you don’t move your legs during this crunch, and you should keep your back to the floor while you bring your shoulders off the floor.

Keep in mind that you will need to combine your abdominal exercises with cardiovascular activities in order to see the best results. You can also find basic tips and videos when you visit the Fit TV website.

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Who Has Abdominal Fats?

Reporter — Mon, 04 Jan 2010 02:52:00 +0000

If you’ve just had a baby, you’re definitely taking some time to enjoy your new bundle of joy. But chances are you’re also wondering how to get your body back in shape. Your biggest challenge will be getting rid of the abdominal fat that is left behind after pregnancy, but this isn’t as hard as you think. You can also do some things that are actually fun when you’re getting your body back in shape.

You should do some low-impact aerobic exercises in order to burn calories. This will prevent you from gaining any more weight. Riding on a stationary exercise bike is a great way to get rid of abdominal fat, and if you already have a bike at home, you can take some time out for exercise during your baby’s naptime–just an hour a day will provide you with some great results pretty quickly.

You can also do some exercises with your baby to shed abdominal fat. Take your little one in a stroller around the neighborhood. This will give you both some fresh air, and will help you to get some much needed cardiovascular activity. You can also use ‘papoose’ like items to hold your baby close to your chest and take a walk around your neighborhood. Your baby will enjoy the comfort and warmth of being close to you, and you can burn fat in the process.

Take some time before bed each night to do a few sit ups in order to remove abdominal fat as well. Even if you do 20 sit ups each night, you should see results in a few weeks. This will firm the muscles in your abs and give your thighs and hips more definition. You can also try some childhood activities such as hopscotch, jumping rope, or hula hooping to burn the fat, and these activities work quite well.

Keep in mind that you can also lose weight after pregnancy by breast feeding your baby. You will also need to eat more calories during breastfeeding, but these foods should be rich in fiber and vitamins in order to keep abdominal fat at bay. If you need more information on abdominal exercises, as well as more tips for re-establishing and maintaining your figure, you can visit www.ivillage.com for a number of articles and videos that will help you to create your very own exercise routine. You can also subscribe to magazines like Shape or Women’s Health, and don’t forget to check out more free videos that will show you just how to perform each of the exercises when you visit (or set up an account) at www.youtube.com.

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Abs Excercises That Will Fit You

Reporter — Mon, 04 Jan 2010 02:51:58 +0000

Abdominal Cardio Exercises

You’ve been doing crunches for a few weeks now without seeing any results, you may need to start adding more cardiovascular activities to your workout. Abdominal cardio exercises are a great way to lower your heart rate and cholesterol while improving your figure. Here are some workouts that you can start trying today.

In order to trim some of the fat from your abdominal muscles, you can start by taking a walk each day. This is a great way to help your food digest, and can really calm you down after a long, stressful day. Try taking about 20 minutes out each day to walk around the block in the evenings. You’ll find that you’re sleeping better, and you’ll start to see a difference in your waistline as well. When you stop feeling a difference from the 20 minute workout, you should increase your abdominal cardio exercises to 30 minutes. Your body will start to build up resistance when you are more active, and in a few weeks, you could be running a couple of miles each day.

Now that you’ve seen the fat melting away from your body, you may want to try doing some abdominal cardio exercises on an exercise ball. You can lie on your back on the ball and do some basic crunches. This will provide some additional resistance to your muscles that you may not feel just by doing the exercise on the floor. You can also stretch the muscles in your stomach more completely on the exercise ball, and you can complete some aerobic exercises using this equipment as well. There are plenty of places to get some great exercise videos and DVDs, and you can also find some great exercise tips online; visit www.ivillage.com or YouTube for some detailed instructions.

Abdominal cardio exercises can also be done on the treadmill or elliptical machine. When you’re on the treadmill, you can create a program that will target your abs while you’re trying to achieve a healthy heart rate for your age and weight. Increase the incline on your treadmill, so that you can start working the lower muscles in your abs and tone your core while you’re getting your thighs and legs in shape. The elliptical machine forces your body into a running or skiing position, so your abs will be worked automatically. You can also adjust the settings on the machine so that the resistance will change every few minutes, giving your abdominal muscles enough time to work and rest in intervals.

Abdominal cardio exercises are also much more effective when you’re eating right. Get enough fruits and vegetables in your diet each day, drink plenty of water, and get rid of simple sugars. The right diet, as well as a great cardio exercise program, will put you in great shape in a matter of weeks.

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100 Ways of Abdominal Exercises

Reporter — Sat, 02 Jan 2010 13:43:39 +0000

You’re trying to make sure that you keep your figure intact, so you’re thinking about joining a pilates class. One of the things that you’ll learn in pilates is the 100 abdominal exercises. This series of workouts was created to warm up the body, and to target all of the muscles in the abdominal area. Here is some information that you’ll need to know before you join the class, so that you can prepare your mind and body for getting in shape.

Keep in mind that watching the 100 abdominal exercises may give you the impression that the workout is effortless. However, if you do the exercises correctly, you’ll find that they are definitely a challenge. And if you’re starting a class soon, modifications can be made to the workout plan if you’re a beginner. This will help you to prevent injury and muscle damage. Don’t be intimidated by others in your class that may have mastered some parts of the exercise. You’re there to get in shape, and competing with others may cause more damage to your body.

To start the 100 abdominal exercises, you should lie on your back. For beginners, feet should be flat on the floor. Keep your knees bent. This should be the position your body is in for at least the first two weeks of pilates. If you’re looking for a more challenging position, you can raise your legs, but be sure to choose an angle that is comfortable for you. The closer your legs are to the floor, the more challenging the exercise will be for you, which means your muscles will start to gain more definition quicker. Be sure that your arms are close to your sides, and extended flat on the mat.

Now you’ll need to concentrate on your breathing. Inhale deeply, and pull your belly button into your spine. Keep your abdominal muscles tight, then exhale and lift your head. Keep your shoulders and arms off the mat, and make sure that your eyes are focused on your abs. For this part of the 100 abdominal exercises, you should make sure that your arms are even with your shoulders, and that your palms are face down. Your neck should be comfortable during this workout as well, and the lower part of your shoulder blades should be touching the mat throughout the exercise.

Make sure that your abdominal muscles are being pulled and worked during each phase of the 100 abdominal exercises. This will help you to see results quicker, and will tone your figure in ways that you may start noticing right away. You can find examples for how to do the exercises when you visit www.ivillage.com.

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Using Muscle Building Supplements The Right Way

Reporter — Thu, 31 Dec 2009 20:58:29 +0000

Those of us who love to build up our muscles tend to have an unfortunate attitude of wanting to achieve too much, too soon, and our progress, and even our overall health, can suffer as a consequence. This is not a good approach to take if you want to achieve solid, long lasting results.

Simply taking muscle building supplements, with the expectation that your muscles will magically grow as a result, is a wholly misguided point of view. The key is in the word ’supplement’, i.e. they are meant to supplement your main efforts, not be the main effort itself.

Still, sometimes your body can do with a little assistance, and there are some worthwhile muscle building supplements. It is, however, essential to get your exercise regime and diet in order before you even consider using any shape or form of muscle building supplement. If a diet or regime is not working for you at present, adding a supplement into the mix won’t suddenly make it work for you.

With that said, let’s look at what you should be doing to in order to maximize your muscle building sessions:

Water – No, there is no mistake, and I’m not losing my mind, water definitely tops my list as the number one essential to a proper workout regime. Just think, water comprises almost 3/4 of the total muscle tissue. In other words, it is what muscle is mainly made of.

Protein Powder – Both cost effective and convenient, protein powders are an important part of a body building program. They boost the levels of the much needed muscle building protein in your body, and it would be difficult to achieve similar results by standard food and drinks alone.

Minerals & Vitamins – Whilst there are still people who claim that the benefits if multi-mineral or multi-vitamin tablets and supplements are negligible, no-one can claim that they will do you any harm. There are enough supporters of them to give them credibility, and you have nothing to lose by using them, particularly so if you’re following a limited dietary program.

Creatine – This is the most commonly used muscle building supplement. Why is that? Well, put simply, it works! By all means try out other supplements, but always use them as an addition to creatine, not as a replacement for it. The fact that so many fanatical muscle builders use it is evidence enough of its worth.

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