Build Big Triceps

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So you want to get big huge muscular arms. Do not ignore your triceps exercises.

In gyms everywhere, you will see people doing bicep curls after bicep curls. If someone were to ask them to show their muscles, they will most likely flex their biceps. How about you? Well, since you are reading this article, then you must have known that to own huge muscular arms, you must build muscles.

Furthermore, since your tricep are involved in many other body building exercises such as military presses, bench presses and many other exercises, having strong triceps will help you to lift heavier in those other exercises and thus will be encouraging further muscular growth in other body parts.

Your tricep consist of three main muscle whereas your biceps has only 2, the their respective names begins with “tri” and “bi”. That is another reason why your triceps should be bigger.

Tricep Excercise Form

So you have been training your triceps but do not see good results. It could possibly be due to your movement during your reps where the exercises are not performed to its full range of motion. You see, the mass concentration of tricep muscles is at the top of the arm and therefore you have to stretch your arms beyond what you feel that is natural in order to reach the deep fibers of your triceps muscles.

On top of that your form must be strict with minimum elbow movements when performing tricep exercises like skull crushes and tricep extensions. These exercises reach deep into your triceps muscles when you do it with full range of movement.

Tricep exercises like close grip bench press, diamond pushups and cable pushdowns. Do not give you that range of movement as the range of these exercises are limited. This is not to say that you don’t do these exercises, just concentrate on them less.

So in order to build big huge triceps, you must feel the pull of your tricep muscles. While when the weight is at its lowest position before pulling them back.

Want those big muscular arms? Then do not forget to work on your triceps hard and do it in good form. Adding a legal steroid supplement, like Methyl -D-1-Test will have your arms in beast mode in no time!

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Get Shredded Shoulders-Tips for Beginners

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Shoulder Workouts

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That’s how it should be – as you progress through the various stages of learning you’ll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move on wards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises performed to failure with one set of six to eight reps. Here are some shoulder workouts to get you started.

1. Dumbbell lateral raises – this exercise provides the best way to develop the lateral head of the deltoid muscle.

– Hold the dumbbells at the sides with the palms facing the thighs.

– Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent.

– Pause.

– Lower with control to the starting position.

2. Bent-over dumbbell lateral raises.

– Bend over at the waist with the knees slightly bent.

– Raise the arms up and to the sides as high as possible.

– Pause.

– Lower with control to the starting position.

When these workouts combined with a healthy diet and safe steroid alternatives your body will transform! There are many safe muscle building supplements to choose from. MilitantMuscle.com, a trusted site that provides safe and legal steroid alternatives. These products will help you with quick recovery and strength allowing you to lift heavy weights frequently.

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Train to Muscle Failure-Gain Muscle Mass

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You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscle growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that training to failure has to play in intensifying the training effect.

Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure – in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise.

Too many people seem to finish a set when they reach a certain number of reps.  But the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure.  Stimulates muscle growth and build muscle.

Anyone starting out on their bodybuilding career should not attempt. This method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure. Adding a legal steroid with anabolic like properties will help you train insane!

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Gain Muscles by Training Less

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The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to many areas of life. The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become. Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.

I know what you might be asking yourself…

“What? Spending less time training in the gym will actually make me bigger and stronger?”

Yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.

Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym?

If you answered something to the effect of “the muscles get bigger and stronger”, then congratulations! You are absolutely correct. By battling against resistance beyond the muscle’s present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the resistance from week to week the body will continue to adapt and grow.

Sound simple? Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.

Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time. Weaken the immune system and send your body into catabolic overdrive.

Most people train way too often and with far more sets than they really need to. High intensity weight training  (HIIT) is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve. Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:

1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-8 sets for large muscle groups (chest, back, thighs).2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).

Take all sets to the point of muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent. Training more often or any longer than this will be counterproductive to your gains! Also supplementing legal steroids will help you achieve your bodybuilding goals!

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Jog Your Way to Weight Loss

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Jogging and weight loss

Jogging is one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it for weight loss.

The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.

Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.

The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.

Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.

When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to “guess” about the pace and you will not have to feel like your lungs are on fire when you are finished.

The key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor. Because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low. Slowing down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high. Resume a jogging pace once it goes below 50%.

The way for you to know where your heart rate should be to be between 50% and 70% . By using this formula:

Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.

Say you are age 40

220 minus 40 equals 180

180 times .50 equals 90

180 times .70 equals 126

By looking at this example, you can see that if you are 40 years old. Keeping your heart rate between 90 and 126 while doing your jog.

The fact is, you do not need to go fast to get benefits from jogging. It is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes. Than to cover it in 7 minutes and exhaust yourself.

If you stay within the limits of your heart rate capabilities. Begin to add more time and miles to your jog. as Jogging will become something you look forward. Adding a legal steroid to burn fat will have you losing weight quick. Clen is the perfect legal steroid that will cut and shred your body!

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Protein Bars -Make Your Own!

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Protein Bars – Here is how to eat your way top massive gains

Commercial calorie protein bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don’t think they are worth the money.

But for those of us who want mass, and are always looking at the mirror to see gains I have a great solution…Make your own MUSCLE BARS.( Protein Bars) These bars combined with muscle building supplements, will have you putting on the muscle. While getting your body ready just in time for summer!

Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE – if you want to gain mass at an accelerated pace…EAT FAT! Yes don’t avoid fat, fat is essential in the mass gaining process, dietary fats play a essential role in muscle building hormone production which ARE the Keys to outstanding muscle growth.

The recipe that follows is simple to make furthermore,  will provide you with several days’ worth of weight gain dense snacks.

1/2 cup butter
1 cup apple juice concentrates (the frozen kind)
1 teaspoon vanilla
3 whole eggs
2 cups whole wheat flour
1 cup raw wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup of each: sunflower seeds, pecans, raisins and chopped dates

Preheat the oven to 350 degrees; blend the butter, eggs, apple juice
And vanilla together, sift together with flour, wheat germ, baking soda and baking powder then add them to mixture.
Add the rest of the ingredients, mix well and press into an oblong glass pan than you have buttered and floured, now bake until the top is golden brown-about 30 minutes, refrigerate to keep fresh
You will get 12 bars out of these and each one gives you
561 calories 30 grams of fat, carbohydrates 51 grams, 12 grams of protein.

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They Don’t Know Squat-Tips for the Perfect Squat

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There’s much confusion among trainers and trainees whether squats performed all the way down or just half way. In most gyms today, a common instruction during squats, dead lifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:

* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

* Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?

* We should strive to train in full ROM for each and every exercise. The squat is no exception.

* Every exercise produces stress around a joint – the body then adapts to this stress.

* Cocontraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.

* Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.

* Therefore, not only is the squat – as a closed chain exercise – considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

* Drawer tests performed at a knee angle of 90 degrees. Because there is a greater amount of laxity in the knee joint at that specific angle.  Making sense to only go down half way where most vulnerable especially with greater loads (because you are much stronger in this partial ROM?)

* According to Ironman contributor, George Turner. The fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.

* Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases. One day you happen to squat beyond your trained ROM.

* Partial squats performed on a regular basis will decrease flexibility.

* There is a low incidence of lower back pain and knee injury. Reported in Aboriginal and Oriental societies which perform full squats on a regular basis.

* Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.

* Although you may find some research that indicates full squats as potentially harmful to the knees. One study has ever proved this to be true. However, performed on a skeleton – the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats. Adding a legal steroid to your routine will help you get strong and speed recovery time.

Unfortunately, many personal training certification courses are teaching half squats. Safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting needs performed in a full ROM where the hamstrings make contact with the calves. (so that no light can be seen passing through your legs at the bottom position) It is okay for your knees to travel beyond the toes. (just do not relax the knees in the bottom position) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. Next time someone approaches you in the gym. Advising not to go deep while squatting tell them they don’t know squat.

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Beginner Bodybuilding-Recovery Time

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How long should I let my muscles rest?

This is one of the questions that many beginner bodybuilding starting training with weights ask. In this regard here are some recommendations for the time needed for muscle recovery.

In a way, the time to rest if doing a set of exercises, would be depending on the load that your lifting. That is to say that if we are sufficiently recovered.

Even so, you can apply other techniques that “profit” this state “not-recovered” to establish the condition would be to find the optimum time of rest, without it being too soon nor very long time to return to do another set.

muscle-recoveryFactors that imply the rest time:

Intensity of the exercise: that we are using as load of complainant is the exercise:

The amount of musculature that involves.

Primary Objective: identified between increase strength, lose fat/build muscle

Based on these points the recommendations of rest are going to vary, even from 0 to 5 minutes… how it influences the intensity in the time of rest?

The lower the number of repetitions performed in a series, the higher the current, as the load will be greater. If the number of repetitions was high, leads to that the weight is light and allows us greater duration of exercise, so the intensity would be low.

If you lifted the bar 3 times means that the weight is considerably high, but on the other hand if you’re able to do 25 repetitions possibly the weight is not the most appropriate for your size…Involvement of the intensity and the rest time based on:

a high range of repetitions = low intensity = less rest time between sets
a low range of repetitions = high intensity = more rest time between sets

How influences the demand of the exercise with the rest time?

The relationship between a compound exercise, which is to see recruited large numbers of motor fibers would have an impact on a high percentage of our capacity for muscle recovery, and this must wait for more time.

The example is very clear, if you commit yourself more amount of muscle, your body in a comprehensive manner is going to notice the effect of the work with the loads

Therefore: The greater complainant is the exercise = more time to relax
the lower complainant is the exercise = less rest time

Exercises that include large muscles, such as leg, chest and back are going to belong to the first group, and for its part, the muscles “small” as biceps, triceps or shoulders are going to need very little time to return to the load.

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Partial Reps to Get Ripped Muscles

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Tips to get ripped muscles!

You can only build muscle tissue if you can generate progressively stronger muscular contractions. Bodybuilders find ways to increase exercise intensity, getting ripped muscles.This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. While focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to over train. Because bodybuilders at the advanced level must resist the temptation to seek improvement. Furthermore,  by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid over training is to make constructive use of partial repetitions. While this allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.

 

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Keep Your Head When You Get Light-headed At The Gym

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Ask any weight lifting body builder will say they will feel light headed, nauseous and even sometimes even puke when they train big muscle groups with exercises such as squats and dead lifts.

Some great bodybuilders even take pride that they puke after an intensive bout of weight lifting as an indication that they have had a fantastic workout. But to many, these symptoms are unpleasant, disruptive and could be even be dangerous and cause injuries. Perhaps, you may also have experienced light headed-ness at the gym as well.

What happened? Well, there could be several causes.

• First of all, you may have eaten or drunk too much before your gym workout. Blood is channeled to your digestive organs for your digestive process. But when you begin to exercise intensively especially on big muscle groups, a lot of blood is channeled away from your digestive organs to the muscles. When that happens, food is now in your digestive system left unattended and therefore undigested and thus causing you to feel nauseous.

• Your blood sugar level may be low. This could happen when you are on a low carbohydrate caloric restriction diet or have not eaten for sometime and is now lifting heavy weights. You will feel giddy, tired and may even develop a headache and suffering muscular weakness. It simply boils down to a decreased of energy level for not having enough energy nutrients prior to your workout.

• The most common cause of nausea when weight lifting is low blood pressure. It could be inherent that you have low blood pressure and if not, it is caused by change of body position. Have you ever felt giddy when sitting stationary for sometime then suddenly gotten up and stretch? Well, if you have had that experience, then the same logic and science applies. The sudden fall of blood pressure happens when you are in a squatting position. Then suddenly bursting upwards to a standing position. While blood pooled in your lower body. Not sending the blood fast enough to your upper body and your brain.

These are some of the reasons why many of us will experience giddiness, nausea and even puke.  When we do exercises like squats and dead lifts with heavy weights and when working on big muscle groups.

Now that we know the reasons, we can avoid these unpleasant symptoms. Take necessary precautions during our gym workout on heavy weight days. Adding a legal steroid alternative will help you build muscle quick.

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