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Bodybuilder diet

Bodybuilder diet divide into three parts: Stage set of muscle mass , stage of strength training and “drying” . Three stages of the diet  determine the training stages, since the athlete needs to work out all the muscle qualities. And also work the level of subcutaneous fat, because the aesthetic component influences not only on the size of the muscles, but also on how much the muscles are embossed. The stages of training should not be confused, since a set of calories is needed for muscle mass gain and strength increase, and a deficit balance of caloric content for reducing the level of subcutaneous fat. The fact is that hypertrophy of muscle fibers is an anabolic process of synthesis of organic tissues.

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The training program for mass recruitment

The training program for mass recruitment is a basic training program designed to increase the total muscle volume. This program does not imply specialization in any muscle groups. By and large, this pattern of training should be the next after the training program for beginners .

To each exercise, every program, everything in bodybuilding and fitness, its place and time. The first thing you did was restore your muscles, work on neurosvyazyu, that would increase the effectiveness of your future training. Now it’s time to take advantage of the accumulated resources and naturally the question arises as to how to begin your sports career.

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Leg training. Questions of theory and practice

The technique of training legs has its secrets.

Well, take off your pants. Yes, if you are a medium-statistical amateur, you can say with confidence that your legs are very far from ideal. You are asking where to start? Yes, even with these seven rules! Before you the theoretical basis of an effective “foot” program.

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More hormones for muscle growth

How to make your body produce more hormones?

Do you know what makes muscles grow? That’s right, anabolic hormones. Let’s enumerate: testosterone, insulin, IGF-1 and growth hormone. So, from the point of view of any physician, training with “iron” is a labor-consuming method of influencing your own hormonal system, in order to “squeeze out” of it more “growth” hormones. Actually, so it is. Think about it, our body has only one way out: in response to athletic pressure to raise the secretion of all anabolic hormones. An active influx of hormones into the muscles will cause muscle tissue to grow, muscles will become larger, and therefore stronger.

Meanwhile, physical exercises are not the only way to spur the work of the hormonal glands.

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Rear deltas – the method of training

“Yes that the back” zamorachivatsya “- still it is not visible!” – this can be heard from those visitors “simulator”, which do not focus on success on the competition podium, often. And really: the athletic appearance is determined, first of all, shoulders, hands, chest and press. And only in the second – legs and back.

The posterior part of the deltoid muscle is visible only from the back. So: and it is not worth “bothering” with it, if you are not going to go on stage?

By no means: the rear delta – exactly as much as the middle delta – is responsible for the roundness of the shoulders. And if it lags behind in development, the coveted “balls” on your shoulders you can not see.

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Drying. Figure to summer

This article is primarily intended for ordinary visitors to gyms that do not intend to participate in competitions, although, to some extent, it will be useful, and starting a pre-competitive drying cycle, bodybuilders.

Many beginners, gaining several kilograms in weight and looking in the mirror at their reflection, regretfully state the sad fact that with such difficulty the recruited mass resembles shapeless pieces of meat, moreover, covered with a fair layer of fat.

What must be done in order to be able to proudly demonstrate to the people around their perfectly developed musculature, which emerges from under the short sleeves of a shirt?

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5 tips on how to gain 5 kg of quality muscle mass

For many beginner athletes mass gain due to muscle seems a big problem, but with proper training and balanced nutrition it is not difficult to implement.

The main task is weight gain due to muscle growth. To do this, follow our simple guidelines.

Moscow was not immediately built, and your body will not be perfect in just one day. To achieve any results, it is necessary to set a clear goal. First, let’s start with a set of 5 kg.

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Breast Press. Tips for beginning security officials and not only

Basics and tasks of training

Bench press is an exercise that everyone loves. Well, or almost everything. But, that’s right to carry it know how to read a few. So we’ll start with the very foundations: the correct technique of performing bench press.

Immediately emphasize: we will talk about the “hopeless” press bench, that is, about that which is performed without special equipment. “Equip” is the lot of high-level athletes, our task is just to learn how to squeeze more.

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Arnold Schwarzenegger – the path of the champion

Arnold Schwarzenegger is a person well known in the world of show business. He is not only a famous actor and sportsman, he is also a politician.

Anthropometric data

He has a really high growth, which is 188 cm. Although these data in the press are constantly questioned. Some of the pictures on which Schwarzenegger is present distort the reality, and it seems that his growth hardly exceeds the figure of 170 cm. However, one should not believe gossip, he is really a tall man.

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