1. To look better.
2. To avoid many health problems.
3. To get disciplined.
4. To live longer.
5. To build self-esteem.
6. To sleep better.
7. To help prevent heart diseases.
Archive for the ‘Training’ Category
Importance of Leg training
September 4th, 2009 
admin 
Do you like squats? Do you like training your legs?
THE PROBLEM:
How many of us know guys who are training hard every part of their body but not the legs? Those guys have huge arms, shoulders but their legs are skinny.
And this is not beautiful at all. It does not matter where you are, on the beach on the gym or in other part.
That is not a look a real man should have.
However many guys are lazy and moreover they do not understand the importance of leg training. They say “my legs are huge enough and training them once per month is enough. In 2 years of such attitude you will see how they look and every year will bring more dissonance to their look. And this is not the only reason for training legs. Did you know that leg training will make your body release more testosteron? And more testosterone means more muscles? Yes, more muscles to any body part.
Let’s read what some researchers from the University of Connecticut did.
SOLUTION:
Research by scientists from the University of Connecticut examined the hormonal responses and adaptation to resistance exercise and training. They noted that high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises (legs, Chest, Back, shoulders) tended to produce the greatest acute hormonal elevations (notably testosterone and GH). In comparison low-volume, high-intensity resistance training methods using long rest intervals did not induce a similarly high hormonal response. Sports Med 2005; 35(4):339-61
Since an higher volume lead to more testosterone but longer training time lead to less there must be a time factor somewhere that will enable us to conciliate the two. Of course it’s the time of rest between your sets. To cut a long story short, many studies researched that variable, the most significant being by Kraemer et al. This research consisted of two groups, one performing an hypertrophy workout made of sets of 10 RM with a minute of rest between each sets. The other one was a strength training consisting of multiple sets of 5 RM with 3 minutes between each sets. Both groups shown significant increase in serum testosterone, the earlier showing a slightly higher increase.
That indicated that hypertrophy workout do increase testosterone level more than strength training. Also shorter rest periods seem to have the same effect. If 1 minute seem to lead to bigger increase in testosterone level than 3 minutes, then going below 1 minute in hope to increase the testosterone level even more, would greatly impair your short-term recovery.
Tom Platz is considered to have biggest quadriceps.CONCLUSION:
So if you want to get bigger train your legs and start NOW!
Leg Routine:
Warm up with 2 sets for 15-20 reps
Squats: 4x 20/20/15/15 reps
Seated leg curls 4x 20/20/15/12/
Lying Leg Curls 3x 15/12/12
VIDEO:
Source: www.musclesprod.com
Posted in Training 
Tags: BodyBuilding, ifbb, legs, quads, squats, testosterone, Training 
No Comments »Muscle Failure Controversy: Training Strategies of Powerlifters and Bodybuilders
August 29th, 2009 admin 
Muscle failure, the total inability to move a weight during barbell bench press, shoulder press, leg press etc. or the inability to perform a rep in a proper way, has always been differently approached by athletes, who – as bodybuilders – praise it as one of the most effective workout routines to gain muscle growth, whereas powerlifters neglect the idea of benefiting from muscle failure and stick to the prescribed number of reps per set and the prescribed weight limit.
Recent findings unveil that muscle failure may either contribute to your success or put you at a risk of a serious injury. Much depends on the principles that are followed while performing such training strategy, which is mainly focused on by bodybuilders.
The most inappropriate way to fatigue muscles like that is performing reps until an athlete fails to lift the weight and is trapped under several dozens of pounds of load. Therefore he requests his partner spotter to complete the last rep for him, instead of attempting to complete it with good form himself. This increases injury risks and infuriates your spotter who has to pump it up.
Athletes who work out solo have to be even more cautious in this case as there is no a close-by fellow to drag off the heavy load of you.
Proper muscle failure that never puts you or your spotter at risk for injury or makes your routine chaotic and ineffective is the sort of failure when the point is reached at which you realize you will most likely fail to complete another rep with proper form. So give a hint to the spotter that you are almost finished and have him follow and control the way you yourself complete last rep. Stop as soon as you are completed.
In solo workouts the muscle failure is considered as achieved as soon as an athlete is aware he is exhausted enough to complete the next rep with proper form. If you ignore and go on with barbells and dumbbells, this may result in a drastic injury that will at least switch you off from the gym for several weeks or even for good. So do not try your luck and stop the set before as soon as you feel you have had it for today’s workout.
Surprisingly enough most powerlifters, who are focused on muscle growth and strength – much like bodybuilders – do not usually include muscle failure routine to their regular training. They are disciplined to perform a certain number of reps per set and never exceed the day’s maximum. Even if capable to lift more weight, the athletes put off till tomorrow what they can handle today, the strategy that is avidly criticized by experienced instructors.
