Which is better? Free Weights VS Machines?

Are free weights such as dumbbells and barbells are more superior to weightlifting machines for building bigger muscles? Well, both free weights and weightlifting machines have its own pros and cons. Both build muscle and help you gain strength.

•Advantages of weight lifting machines

a) Excellent for beginners because it is not so intimidating and the range of motion is fixed, so a bodybuilding novice need not wonder whether he is lifting correctly to target a muscle group.

b) Easy to use as machines usually have instructions on them.

c) Safer – It won’t drop on you in a middle of a lift.

d) Isolate your muscles so that you can rest your injured body part and yet able to workout other muscle part.

•Disadvantages of Weight lifting Machines

a) Increase injury risks since the range of motion is fixed and repeated workout will place tremendous stress on the same joints, tendons and muscles because you are lifting on a fixed pathway.

b) Because of its isolation of muscles, your workout hit only the targeted muscles with little involvement of supporting or synergistic thus your muscle gains will be slower and less balanced.

c) Since weight lifting machines have fixed configuration, your workout does not factor in your body frame and structure. Whether you have a big or small built, narrow or wide shoulders, you will be using the same pathway range of motion and width of grip. This will raise your chances of being injured as well as poorer muscle development.

•Advantages of free weights

a) More stabilizing muscles synergistic muscles involved. So you are actually exercising more muscles and therefore will develop more muscle growth and strength.

b) Improve your balance and muscle coordination since you need to balance the weights during your lift and this call on many muscles to do so. So your muscle coordination and sense of balance will naturally improve.

c) Convenient and inexpensive since you need not join a gym and free weights are much less expensive than machines.

•Disadvantages of free weights

a) Increase injury risks if lifting with wrong form and technique.

b) Time consuming because you need to bring the weights from one area to another or physically taking time to adjust, add or decrease weights.

So which is better for building bigger and well balanced muscles?

Yup, free weight takes the cake over weight lifting machines for building muscles faster and bigger. However, since both weight lifting machines and free weights have its own advantages and disadvantages, you can then weigh the pros and cons to use machines or free weights for your workouts or even a combination of both to suit your personal requirements. Adding legal steroids helps you no matter which method you pick.

Anabolic Killer Leg Workout

      2 Comments on Anabolic Killer Leg Workout

Leg day feels like it’s a challenge because not only it is hard on you physically…your brain definitely gives out before your body. Adding muscle building supplements to your leg day work out pushes your body into an anabolic state. Sometimes you want to stop three reps short, so it’s a challenge to really make sure you embrace the paint to get through it. Anabolic workout supplements push you to get through a tough workout. Embrace the pain to get through it. Once you do, you feel so much better.

legal-steroids-dbolIf legs are a weak point for you, maybe take the day off before the work out or the day after. That way, all the nutrients you are consuming are either fueling that workout. Or helping with recovery from that workout. Cardio is also suggested after the workout. If you add cardio, do at least 15 minutes to remove the body of all the toxins and lactic acid. If you can shift away the lactic acid, the body will uptake the nutrients much more efficiently. Especially if your blood is flowing through those localized area much more efficiently. It shuttles nutrients much faster. The faster you recover, the faster you are going to be able to build muscle. Anabolic workout supplements help with this process as well.

This intense workout, both high and low reps are performed. Your body goes into survival mode. It grasps onto every single muscle fiber possible to survive those last few reps. Also very intense on cardio vascular system. This workout separates the men from the boys.

  • Leg Press: 50 reps...Super set with Hack Squats: 50 reps
  • Rest for 45-60 seconds
  • Increase weight slightly and perform:Leg Press: 40 reps...super set with Hack Squats: 40 reps
  • Rest for a minute and 15 seconds
  • Increase weight slightly and perform: Leg Press: 30 reps…super set with Hack Squats: 30 reps
  • Rest for a minute and 30 seconds
  • Increase weight slightly and perform: Leg Press: 20 reps…super set with Hack Squats: 20 reps
  • Rest for a minute and 45 seconds
  • Increase weight slightly and perform: Leg Press: 10 reps...super set with Hack Squats: 10 reps
  • Rest
  • Leg Press: 10 reps…super set with Hack Squats: 10 reps

Decrease weight and continue in this fashion, going back up to 50. Decrease weight slightly each time and rest for about a minute and 30 seconds to a minute and 45 seconds in between. After finishing the leg press and hack squats, perform the seated calf press and then standing calf press in the same manner. When you reach failure, rest pause and then continue until you finish all reps.  For leg press, maintain a wide stance near the top of the platform for the first half. While declining the weight, hold a slightly narrower shoulder-width stance at the bottom of the platform.

Get BIG Arms-Basics for Beginners

      No Comments on Get BIG Arms-Basics for Beginners

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of over training. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm muscles consists of three main muscle groups:

1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl – 3 sets of 10-15 reps.

2. Alternative standing dumbbell curls – 3 sets of 10-15 reps.

3. Preacher bench curls – 3 sets of 10-15 reps.

Three triceps building exercises recommended for beginners:

1. Dips – 3 sets of 10-15 reps.

2. Close grip bench press – 3 sets of 10-15 reps.

3. EZ bar lying extensions – 3 sets of 10-15 reps.

One forearm building exercise recommended for beginners:

1. EZ bar reverse curls – 3 sets of 10-15 reps.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a daily program similar to the one suggested below:

1: Biceps, Back, Abs

2: Hamstrings, Shoulders, Abs

3: Quads, Forearms, Calves

4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

These exercises, when combined with a safe steroids alternative will have your arms huge in no time. Most of all, plenty of muscle building supplements are available online for sale. These supplements help with recovery and bulking. Because of this, you will have your own “Gun Show” quick!

Gain Muscle Mass

      No Comments on Gain Muscle Mass

Gain Muscle Mass

If you are clueless at the gym and yet hungry for plain, good ‘ol professional advice to help you on the road to that sculpted physique of a Greek god, fret not! All you have to do is to have a solid commitment, use the knowledge gleaned from this article and you will attain the body you want pronto. But remember to warm up and cool down, as well as stretching before and after each weight lifting session; Or even better, after each set for better muscle recovery and prevention of injuries. You’ll gain muscle mass in no time.

legal-steroidsUse Free Weights instead of Machines More Often

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

Compound Exercises Instead Of Isolation Exercises

Use as many compound exercises as possible to your workouts. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, that means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights means greater muscle gain.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

Train with Intensity

You must train intensively like a mad man for your muscle to grow. Try to do more reps or add more weight than the previous session or your muscles will think, “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.”

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work when we come to the cutting phase, to lose fats and gain rippling definition.

legal steroidsCorrect Technique And Form

Everywhere, everyday, you will see people using wrong form and technique when training with weights. This not only compromises your growth, it will also make you susceptible to injuries.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that particular exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press. Lower the weights slowly, taking about 3 seconds instead of letting gravity pull the weight down. You must fight gravity to stimulate the muscles, if not, half of your effort is going to waste.

Another common mistake is when people arch their back when they are doing their bench presses. By arching your back, you are using your spine to press the weight up. Your back must be pressed against the bench at all times for the exercise to be effectively working on your chest! However you MUST arch your back when doing squats and deadlift.

With some exceptions, as a general rule, if you can lift a weight in good form for more than 10 reps, it is too light. Conversely, if you can’t lift it more than 5 times in good form, it is too heavy.

To Grow Fast and Huge, You Must Perform Lower Body Exercises!

This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny legs in your pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated.

EAT and EAT Correctly

Losing weight and building muscles cannot happen at the same time although there are methods to do so and will be too technical to describe here. To lose weight, you must have a caloric deficit. To build muscles, you must have more calories, period! So do not be afraid to eat. Have plenty of protein, moderate complex carbs and some good oil like Omega, olive, flaxseed, fish etc., especially immediately after a workout. That is when your body is most nutrient hungry and will absorb whatever you eat very quickly. The longer you delay eating after a workout, the less effective it will be. Even better, take quick absorption protein shakes and high glycemic carbs during this time. The carbs will induce insulin production almost immediately and shuttle the protein to your muscle cells very quickly.

Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of your body weight. Spread your meals evenly throughout the day about 3 hours apart. It is advisable that you have supplementation of Creatine, Protein, Multivitamins, L-Glutamine and legal steroid supplements.

Yes, you will probably gain weight, but a lot of it will be muscle weight because muscles are heavier than fats. You may also gain some fats because of the extra calories consumed. Don’t worry, it is a happy problem because the more muscles you have, the easier the fats are to shed when you come to the cutting up phase to get those rippling definitions.

Easy isn’t it? Now that you know the facts, the rest is up to your determination.

The 10 Best Tips for Rapid Weight Loss-Get Abs FAST!

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

weight-loss3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Pre Workout Supplement

Winsdrol V by Muscle Labs USA is a great one to try

1) You want to SEE ABS IN 30 DAYS OR LESS. (see regimens)
2) You want to improve your bench press and squat instantly.
3) You want to see an INSTANT improvement in your workout intensity.
4) You want to recover faster which allow you to train harder and more often.
5) You want to improve your physique in 30 days or less by building muscle and burning fat.
6) You wan to increase your sex drive and libido.
7) You want to see veins, muscle cuts and abs fast.

 

Lose Weight and Feel Great-Benefits of an Elliptical Machine

In the history of fitness and aerobics, elliptical machines are the only aerobic products who made a breakthrough. Almost all gyms, fitness clubs and even homes have already acquired their own elliptical machines. Elliptical machines continue to be popular. Users and buyers of these machines even reached 4.8 million in 2016.

Why are elliptical machines popular? What do users get from them? There are many benefits that can be enjoyed by using an elliptical machine.

Elliptical machines are able to provide healthy bodies by maintaining a healthy bone density. Researches have shown that the bone density has an impact on how healthy the person would become. A person is healthy if he has a healthy bone density.

The exercises needed to maintain a healthy bone density include running, aerobics, weight lifting and exercises where the person remains on his feet. However, these activities may cause jarred bones, which is very dangerous.

With the elliptical machine, all exercises performed, maintaining a healthy bone density. Using an elliptical machine, the person will be standing on his own feet on a platform. While bearing all weight.

Stepping up and down the platforms causes pedaling with an oval movement. This is very similar to the movement done when walking or running. This only means that the elliptical machine is able to provide the same benefits people can get with these exercises. Plus, they do not experience harmful stress that can impact the bones and muscles.

Safety ensured with elliptical machines. Using the machine will allow a person to perform exercises smooth and flowing. Minimizing the risk of being injured when performing workouts. The muscles are safe since the pressure is evenly distributed on all the muscles of the body. This will prevent the person from stressing and harming a certain muscle group.

Elliptical machines prove to provide workouts best for the cardiovascular system. Because of the many movements made using the machine. All the muscles of the body are working which is good for maximizing the cardio impact in the body.

Many people would like to maintain a healthy body or even lose weight the easier way. However, they would not like to risk the benefit they can get in doing harder exercises. With the elliptical machines, users are able to do exercises the easy way without sacrificing the amount of weight they would lose.

Many manufacturers have developed elliptical machines and incorporated high technology with them. Designed to provide natural motion of body when using the machine. Priced higher than other aerobic products. Assuring physical benefits not neglected. Weight loss customers choose from a wide variety of elliptical machines sold in the market. Coming in different forms, prices and most incorporated with the highest technology there is in aerobic products. People still opt to buy the more traditional elliptical machines, which continue to be bestsellers.

Elliptical machines will continue to develop and provide optimum workout for its users. These machines will continue to grow in popularity since they appeal to almost all users. Furthermore, machine use assures of a total workout and the same time allows burning fat and calories. Adding fat burning supplements helps with weight loss.

Build Big Triceps

      No Comments on Build Big Triceps

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!

Get Shredded Shoulders-Tips for Beginners

      No Comments on Get Shredded Shoulders-Tips for Beginners

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.

Train to Muscle Failure-Gain Muscle Mass

      No Comments on Train to Muscle Failure-Gain Muscle Mass

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!

Gain Muscles by Training Less

      No Comments on Gain Muscles by Training Less

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!