Low volume training

If you limit the time or train each muscle once a week , you are spending around 20 to 40 minutes in the gym.



 
Pre -workout :
20 grams of protein + 20 grams of slow-digesting carbohydrates .
Even for a short training must contribute to rapid muscle protein 20 grams . Carbohydrates are reduced because this training does not decrease much muscle glycogen.

Post -workout :
20-30 grams of protein + 35-45 grams of fast-digesting carbohydrates .
Is recommended for light workouts or consume between 35 and 0.55 grams of carbohydrates per kilo of body weight. Here there is no problem with the depletion of muscle glycogen . Although you could probably go without taking carbs after that brief training , we recommend that you consume at least a small amount accompanying the protein.

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Increased congestion : Arginine

There 's a reason that arginine is one of the most popular market of sports nutrition supplements, has to do with our internal system of rewards. After kill daily in the gym, you want to see results. Taking arginine before training and you will see almost immediately that the muscles are not only more congested in the gym but also grow faster .

Works because Arginine is converted to nitric oxide in the body, a vasodilator that relaxes the walls of the veins and allows more blood through them. This will contribute to the more fluid and nutrient muscles, which temporarily enlarges its size.


Research is showing that other amino acid compound ( propionyl- l -carnitine glycine) promises to increase nitric oxide. Best of all is that when taken with arginine may further increase levels of nitric ( NO) oxide.

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Tips during the exercise bodybuilding

 

31 ) Drink milk between meals milk is the best food for weight gain. It is the food chosen by nature for the growth of all young mammals. If you have difficulty gaining weight drinking milk.

  32 ) Moderation at the beginning: if you are a beginner or untrained take some time , do it sparingly at first , otherwise you risk to injury or overtraining . Even if you are trained , do light sets of warm up before tackling the really tough .

  33 ) Do not do too many exercises per group: one muscle group will grow faster as a result of heavy bombing based on only one or two exercises. A variety of exercises to a group during the same session does not lead to rapid gains in term of strength and muscle volume .

  34 ) Be nice joints : choose exercises that are easy on the joints . If you feel that some exercises are not comfortable for your joints review your technique and if execution is perfect and the feeling persists , stop doing it most likely will not fit your frame. Note that if you are injured you do not progress .

  35 ) Do not doubt yourself : not for a second doubt that you will get the perfect body or the body SpecialGym . Be gain muscle weight or fat loss have not doubt that you will. Your blind faith in the success you will achieve what you want.

  36 ) Mentalízate before your session : If you're feeling a little lazy before your session , seeks to prepare mentally entoces half hour earlier. Visualize yourself doing the exercises and do it positively .

  37 ) Minimize rest between sets : your workouts can be much more productive if you decrease progressively rest between sets. Reducing the time equivalent to increasing workload .

  38 ) Do not train after a heavy meal : at that time the stomach needs blood to the digestive process , but if you train , the blood will be required by the muscles so that the digestive process is altered.

  39 ) Do not underestimate any group : arms will grow if you train your whole body if you train only the upper limbs. When you train a group , the largest influx of growth is located there, but there is a part that affects the rest of the body .

  40 ) trains in a commercial gym : home workout is better than nothing, but if you have to train seriously progress where others do . The atmosphere of being surrounded by people with the same objective , size and strength, helps to train harder.

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Gain muscle strength

41 ) Warm muscles well : never start an exercise with a weight limit. The first series should be lightweight and comfortable to allow muscles and joints are prepared progressively as well as mentally you adjust the new movement . After this short period can bomb the butt muscle without risk of injury.

  42 ) controls the rate of each repetition : do not hit a weight pulling to raise much they weigh. Do not use inertia or sudden movements to lift a weight with the excuse that it is heavy. If you do this is because it is too heavy . Each repetition should be done with a uniform rate and controlled speed .

 43 ) Do not train your abs more than 3 days per week: the abdominal nerve affects a very important area . Exercising excessively that area can have adverse effects on muscle progress .

  44 ) Train with a partner stronger than you : the "use" of a sparring partner stronger than you can lead to great improvements in strength and volume. Need not use it at all exercises, but heavy seeks his help and his challenge. Unconsciously you pointed higher.

  45 ) Use compound exercises : to gain strength and overall volume nothing equals compound exercises . Isolation exercises allow you to use light weight and only affect a muscle or a muscle area , while allowing use heavy weights compounds strongly affecting stakeholders and providing an overall growth flow throughout the body .

  46 ) Train with good equipment : no need to train the latest technology , but it is clear that the more items you have the better .

  47 ) 2 replicates more : the last 2 reps of a set are the hardest to do, but also are the most effective . The remaining replays serves to bring the muscle to the threshold of fatigue , the last 2 generate growth.

  48 ) Break the mental barriers : if you do not look bigger and muscular hardly get that aspect . If every time you think of yourself , in your body , you look like you'll be putting obstacles in your mental development. Try creating a mental image in your head appears on the body you really crave getting .

  49 ) The intensity is the key : go to the gym day after day, to make a routine robotically preset not itself guarantee any results . One thing is up and down a weight and quite another train with intensity , this means that each repetition must be done with concentration, control and mental strength.

  50 ) Conclusion : there are no miracles or magic potions that guarantee success . The secret is to be consistent and applied to hard work. Maybe in these 50 tricks to speed the bodybuilding are not all the answers, but it can mean a clear vision of what you need to improve your results.

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Arnold schwarzenegger the bodybuilder

Is the best of March bodybuilding at all "so talked about Joe Weider spiritual father of bodybuilding in the world .. Many consider him the form full of what must be the human body .. is the man who dazzled the world for decades his body .. Then bedazzled the world for years Other films who made them, and still dazzle the world his performance so strong political and arrival for the office of Mayor of the City of California .. the man who owned all forms of power, the power of the flesh, the power of fame, and then the power of money .. and finally the power of politics.

"I do not think that no one got the raw material for strength as obtained by this man," This was an expression has been on the lips of one of the commentators during the elections the U.S. state of California, which Arnold succeeded in winning it three times in a row.
"I think that when we look at Arnold Schwarzenegger and achieved all we wish to become one of the players bodybuilding" Thus spoke the last commentator.

That "myth physical" as they call it, which almost achieves all wished for man on earth may Scurry than just a boy of fifteen years old when he entered the gym for the first time did not know where muscle biceps as he admitted before that to the owner months muscle Bai in the twentieth century through the philosophy and unique style in the use of the mind before the body to stimulate the growth of muscle, as the saying Arnold Building muscle real be through the mind and focus on the performance of the movement before it is through the exercise hard, listened to him which tells about his experience and says: When I started the exercise as a teenager in 1962, was a bus last of the "prominent" place, which has a gym, who practiced it to my house in the "shawl" kicks off at seven in the evening and the exercise was ending after the seventh of this I ride my bike home after each exercise, and because my hand has always been anaesthetized strong of exercise you often lose my ability to control the bike fall on in the ditch beside the road, was a sense of fun to sit in this hole with my hands hurts .. Was Lady Hurts to the extent that I could not comb my hair the next day but I am glad you realize that that pain means that my muscles grow.

After Li to open a big world, and after becoming a leader .. I discovered I could make myself a person who always wished to be .. By focusing and exercise, I can realize my goals no matter how tough look .. When it became the largest retained enthusiasm not only for bodybuilding, but to life itself, just applied opinions and decided things in my career has had a basis in the sport of bodybuilding.

Smoking destroys the muscles and delay your progress

Gyms and smoking do not mix, smokers on average their muscles less than non-smokers, an article about smoking published in the Nouvel Observateur in mid-2008, which is of particular interest for smokers practitioners of the sport of bodybuilding, in fact, this article describes a recent study found that cigarette smoking, lose muscle and reduces the synthesis of proteins, which means the body's inability to use amino acids that form protein to build muscle, if the protein will fall we can conclude that the recovery will be much harder after strength training, which damages the muscle, which requires a great job of protein for re-hospitalization muscle. Cigarette smoking increases the enzyme myostatin, which hampers the growth of muscles, and increases the smoking rate of enzyme MAFbx, which works on the analysis of proteins in muscle and therefore has a Triple Action to reduce the progress, which reduces the body's ability to build muscle growth and increase their destruction. increase the participation of smoking in many diseases, he is now accused in facilitating the melting of muscle mass in old age, which leads to a rapid decline in the size of the muscle.

Published an international group of scientists Multi-researched and have discovered that smoking impairs daily replenishment of muscle cells and lose muscle vitality and cause disturbances to the nervous system, Baadaltousel to this conclusion, it was necessary to compare synthesis of muscle protein from a group of non-smokers, and a group of heavy smokers (at at least a pack a day for 20 years) to measure the composition of the daily cells muscle, has the scientists injected each group with a mixture of amino acids (the building blocks of proteins) and then proceeded to take samples to determine how they were processing many proteins that contribute to the daily maintenance of the block of muscle, The result was clear, Valmdkhnen were every day lower in muscle than non-smokers, and it seems that these experiments demonstrated that the harm tobacco is not on the lungs, but also on many other devices, such as tissues and muscles. Suffice it to say that smoking will help you to make progress in bodybuilding So if you want to progress in muscle mass significantly and quickly, so you have other reasons to quit smoking. smoke damage to the athletes: - Smoking increases the effect of nicotine on the activity of nerve and muscle strength.
- Affected the ability of the individual smoker in the restoration of healing after the effort, which goes on this period for friendly than if it were non-smokers. - Smoking affects the heart rate where the increase in smokers time to rest. - The low level of speed and muscular endurance and periodic breathing in smokers from non-smokers .