50 Tips On Bodybuilding. Training, Nutrition And Habits.
1. - Train in a commercial gym.
The home workout is better
than nothing, but if you train seriously looking forward where others do. The
atmosphere of being around people with the same objective helps to train harder
and removes laziness exercising.
2. - Warm muscles well.
Never begin an exercise with a
weight limit. The first series should be light and comfortable for your muscles
and joints are prepared and mentally you adapt to the movement. After this
short period can attack the muscle without risk of injury. This Article is
posted by the somanabolic
muscle maximizer
3. - 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 that the weight is too
much. Each repetition must be done with a regular rhythm and controlled speed.
The rise and fall should last about the same. Make them gently.
4. - Use compound exercises.
To gain strength and overall
volume anything like compound exercises. Isolation exercises using light weight and allow only affect a
muscle or muscle area, while compounds allow use heavy weights strongly
affecting stakeholders and providing a stimulus to overall growth throughout
the body.
5. - Intensity is the key.
Going to the gym day after
day, to make a routine robotically preset not itself guarantee any results. One
thing is up and down in weight and quite another, train with intensity. After
heating required, each set should be performed with intensity, does not mean a
monumental weight, but with concentration, control and mental strength.
6. - Looking muscular
congestion.
Try to feel a deep muscle
congestion in the area you're working on before terminate the training that
muscle. The muscle should be completely flushed before moving on to another
group.
7. - Do not smoke.
Smoking is harmful to health.
The snuff pollutes your body and is linked to cancer and heart disease. It also
adversely affects appetite and destroys vitamin C in addition to impair the
respiratory and pulmonary recovery. If you want to progress muscularly, avoid
snuff.
8. - Train with progression.
Try progress your previous
performance, in a year in each session. A couple of kilos or repetition. The
muscle grows in response to increased workload.
9. - Do not forget to work the
legs.
The footwork is very demanding
and tough, but affects the overall growth of all your physical. The muscle
group is bigger and stronger the legs, if you work hard you promote a higher respiratory
and metabolic function. You stimulate the growth of the whole muscular system.
10. - Varia sets and reps.
As a general rule should not
be made less than 3 nor more than 6 sets for a particular exercise. Repetitions
should not be more than 15, but often varies the number of sets and reps to
keep the muscles get used to the same task.
11. - Focus on every rep you
do.
There is no point doing the
exercises mechanically. Feel the muscle working. Develop the habit of isolating
yourself while doing a series. Concentrate on each repetition, from the
beginning to the end of the tour. Do not listen to anyone while doing a series,
they soon find that they should not talk when you train.
12. - Train always on the same
schedule.
Whenever possible, try to train
every day at the same hour. Your body will get used to be exercised at any time
and automatically enroll all their strength for a daily commitment.
13. - Do not miss training
sessions.
Lose a training session
because of a TV show or a party and quickly find any to lose more workouts. The
results are obtained only continuing basis.
14. - Oxigénate outdoors.
Even if you think that is not
related to bodybuilding, it is important that you get every day a good dose of
pure oxygen, and for that nothing beats a relaxing short walk outdoors.
15. - Moderation at first.
If you are a beginner or you
take some time without training, do it sparingly at first, otherwise you risk
to injury or overtraining. Even when you're trained heating beam light sets
before tackling the really tough.
16. - If you're traveling and
can not find a gym, try to stretch instead of training.
The volume may not increase,
but research indicates that static stretching may reduce muscle atrophy
associated with this type of break. You can stretch the entire body in 20 or 30
minutes.
17. - Use high reps to do
twin, but also heavy weights.
Pick a weight that allows you
to make 4 or 5 reps and continuing with it. You'll be surprised how much weight
you can use for 12 or 15 repetitions.
18. - The best time of day to
train with weights.
According to some studies is noon. Body temperature is highest during that time period,
and warm muscles are stronger.
19. - Avoid alcohol.
Drink a beer now and then, or
a glass of wine with meals not hurt anyone, but the routine use of the drink
will be detrimental to your physique. Besides the internal damage that occurs,
alcohol decreases appetite, provides empty calories and can overload the liver,
which is very bad for who trains hard and needs to recover.
20. - Do not do too many
exercises per muscle group.
A muscle group will grow
faster as a result of heavy bombing based on only one or two exercises. A
variety of exercises for the same group in the same session does not lead to
faster gains in terms of volume and muscle strength.
21. - Sleep at least 8 hours
every night.
Muscles grow while you rest.
Do not think you can develop a good muscular body if you do not sleep enough.
Eight hours are essential for the body to recover and grow. Some people who
train very hard may even require nine hours of sleep.
22. - Leave a meal replacement
at work or in your gym bag.
Use one of these easy to
prepare drinks rather than skip a meal or take "junk food".
23. - Some machines make the
weight dam rise upwards and backwards.
In this case, to put the test
on the back chest back into place. This slight adjustment can turn a mediocre
exercise an excellent developer of the shoulders.
24. - If you reach a sticking
point in your training arm.
Try working the biceps and
triceps in the same day: get a stunning congestion.
25. - If you are vegetarian,
take 2 or 3 grams of amino acids at each meal.
Enhance the biological value
of the protein consumed and reduce the chances of developing a particular amino
acid deficiencies.
26. - Many people have trouble
getting back muscles.
Try the shoulder blades
together at the end of travel of the pull and rowing exercises, and maintain a
moderate arch in the back during these movements.
27. - Ups are one of the best
exercises for the back and the case becomes less.
The weight that are made are
reserved exclusively for the best. Try them with different grips. Stretch well
arch your back down and climbing. If you can not raise your chin above the bar,
do not worry, you can avail yourself with closer to four fingers. Do not avoid
using columpies and inertia.
28. - A chest that never
responds, apparently, do what you do.
Replace your usual exercise
bench press by one inclined 20 to 25 degrees, keeping the same weight. Then returns
to the same routine. The chest will respond to this growing variety of
training.
29. - Start training delayed
by the muscle.
That is, the training set to
muscle failure and make him work before anyone else.
30. - If you want to lose
weight, never skip breakfast.
Dificultas Ralentizas your
metabolism and fat loss.
You're depriving yourself of the nutrients needed for growth. If dinner at 10 pm and eat something at 12 noon, is a fast of 14 hours.
31. - To do tricep pulldowns,
try using a grip shoulder width.
Instead of a narrow grip, wide
grip gives you more stability and more kilos you put on the pulley, and wrists
suffer less.
32. - Take 50 to 75 grams of
carbohydrates 20 to 45 minutes after training.
So get the most advantage of
the biological clock to restore glycogen stores. After 60 minutes the window
closes and glycogen recover in 24 hours, is difficult. Simple carbohydrates are
best for this purpose, a sports drink will come with pearls.
33. - The most common mistake
among beginners is usually overtraining.
What for some is overtraining,
for others it is not, but if you work the same muscle group more than twice a
week, or do more than 15 sets per group for an extended period of time, you may
be overtraining, and that limit your progress.
34. - Forget loading phase of
creatine monohydrate supplements.
Recent studies indicate that a
loading dose of 20 to 30 grams daily for 5 days followed by a maintenance dose
of 2 grams daily or 3 does not produce higher levels of creatine to take 2 to 3
grams per day for one month.
35. - When you press movements
not surround yourself with the thumb bar.
If you hurt your wrist when
using a thumb grip on the bar, so take this weight falls directly on the
forearm. The wrists should not be bent backwards.
36. - If you want to get more
muscle definition.
Make a minimum of 20 minutes
of aerobic exercise on an empty stomach and avoid consuming calories after 7 pm, if you do not train at night.
37. - If you can, train in a
gym with natural or electric light correct.
Studies indicate that
fluorescent light can enhance mental fatigue; something negative for a good
workout.
38. - The bending one arm
resting on a bank is a good exercise for biceps.
Hold on an incline bench
against paras stabilize the body. To increase the intensity, try doing pushups
hammer when you reach muscle failure in normal repetitions.
39. - Train with weights from
45 to 60 minutes at a time. (Excluding the stretches).
Not only you worked harder,
but you will not feel tired spend much time in the gym.
40. - Rely on a protein from
high quality sources.
I'll provide fresh materials
needed to build muscle. A partial list includes lean meats, poultry, fish,
eggs, milk and some protein supplements. Stay away from processed meats and
sweetened milks.
41. - Multi-joint exercises
are best for building muscle.
These exercises may not always
be comfortable but they work. Some of the best include the bench press,
deadlifts, squats, barbell rows and military press.
42. - A recent sample of professional
bodybuilders indicated that these were his five supplements.
In order of importance of
these: 1 powdered whey protein, glutamine 2 nd, 3 rd creatine, vitamin C 4 th,
5 th and multimineral supplementation with calcium, potassium, magnesium and zinc.
43. - To build muscle, train
up to 3 or 4 days a week.
If you train really hard (and
you do), you may not recover at all if you go to the gym most days.
44. - Always remember the
importance of symmetry.
Having muscle is good, but you
are in the right places is even better. The human eye unconsciously flowing
from the shoulders to the twins, to the waist, when evaluating a physicist. Do
not neglect the relationship between these body parts.
45. - Many professionals take
5 to 7 grams of glutamine before bed.
Glutamine has anticatabolic
properties and the idea is to minimize the breakdown of muscle tissue during
the eight or ten hours of fasting.
46. - Carbohydrates should
be the basis of every athlete and bodybuilder diet.
Good examples are rice. The
pasta potatoes, cereals, vegetables and fruit.
47. - What is better: a butt
exercise or many series?
The answer is very simple,
despite the controversies involved: multiple series. Scientific research has
shown, and not find a single competitor that makes one set per muscle group.
48. - Think of water as in the
fourth macronutrient.
Do not let random consumption
of this vital liquid. Intelligent bodybuilders drink two liters a day.
49. - We should only think of
one thing when we make a series.
The manner in which the muscle
is felt when moved along its range of travel. If we lose control of repetition,
the matter will crash. The muscle connection - mind is very important.
50. - Consistency is always
the key to success.
Train when you must, eat your
time and rest at the right times. If you skip a workout or eat something
unhealthy or very nutritious, do not feel guilty, simply do not make a habit
failure.
