Bench Press Muscle Building Programme
We all know the old saying by Russian powerlifting coach Boris Sheiko, “to press a lot, you must press a lot.” While for most this may mean training the bench twice a week for others like Sheiko’s trainees it could mean training the bench everyday! In either case this motto simply means you must practice the skill of bench pressing by using the bench press drill with heavy weights in order to put up huge numbers on a regularly scheduled basis.
The inherent problem here is the fact that there will be a “pattern overload” of sorts in that the extension muscles of the upper torso may be over utilized in one particular posture such as the competition style bench press. One way to counter act this problem is that full meet lifters will get ample upper back work during the deadlift. Another way to counter act this is to include a bit of an upper back routine where the extension muscles are counter acted by working the muscles of flexion. But as most full meet lifters know the combination of all three lifts is hell on your shoulders leaving one in painful predicaments often enough to not have the wherewithal to continue with any type of movement after your main lifts are done.
Well, if you want to stay in the game and continue to PR well into your golden years; lifters of all kinds must suck it up and begin to train those abused areas with respect to restoring balance and dexterity. For most of us competitive lifters and recreational lifters alike the internally rotated (i.e.- “walking ape”) look is often times a warning sign of a potentially injurious situation in regards to the muscles responsible for balancing the humerus and decelerating horizontal adduction.
Here is a prehabilitative list that you can plug into the end of your bench training.
1) Halbert Cleans: Named after Westside bench great George Halbert. You simply perform a dumbell clean a la Westside except your body is inverted, lying prone on an incline bench. Higher rep ranges are best and you can also perform them for timed efforts.
2) Barbell Muscle Snatch: take a wide or close grip on a barbell in standing position and proceed to “snatch” the barbell utilizing only your upper body muscles. This will surely engage everything from your traps, levators, rotators, and serratus in a deliberate concerto of shoulder girdle mechanics.
3) Seated External Rotations: take a seat on a flat bench while propping one leg up on the bench with the knee bent and in front of your body and foot held flat on bench. Situate your arm in “L” formation with the elbow held on top of the knee of the propped leg (you would obviously use the arm of the same side in this drill). From here hold a dumbell or low cable handle in your working hand with the arm in internal rotation (hand should be at crotch) forcefully externally rotate the arm until the hand is in a direct line over knee. You can use reps as low as 8 here but this is no maximal attempt drill.
4) T-raise into External Rotation: More of a mobility drill here. Lie prone on an incline bench with dumbells in hand. Start by holding the bells in front of your chest with your thumbs facing each other. From here horizontally abduct both arms as in a rear delt raise while rotating the thumbs to the ceiling. Get through 15 reps if you can.
The use of one, or all, of these exercises after your bench training will mean an extended longevity of your shoulders and the chance to train productively without interruptions from injury.
Learn about muscle building programmes and bench press workouts at AthleticMuscleBuilding.com
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Muscle Growth – Easy Ways to Build Muscles
There are various ways through which muscles can be built in the body. These techniques include various kinds of food habits and exercise patterns which help the body to build and grow muscles. The growth of the muscle can be done at any point of time in life but it is advised that teenagers should not build muscles through weight lifting because it can result in stoppage of the muscles growth.
Muscles can be built by both men and women even though there is a difference in the intensity of their workouts and the protrusion of the muscles. The muscles in both men and women are built so that fat can be transferred into energy and the body does not put on weight by builds up mass. It is essential that muscles should be trained the right way because there are various kinds of exercises and weight lifting techniques involved in the same.
There are very high risks involved in muscle building, if the process is not carried out with caution. One of the most important aspects of muscle training is the warm up before lifting weighs. This warm up gears the muscles of the body for the weight lifting process. It is like the gradual stretching of muscles so that they are slightly elongated and ready for lifting weights. The muscles in the body are like rubber band if it is stretched or pulled too fast then the muscles can get torn.
The muscles should always be worked after a warm up and a cool down session should be followed so that muscles are restored their original resting period. If the cool down is not done then there are chances of injuring the muscles also. It should be taken care that muscles should always be trained on alternate days. The resting period is essential in between so that muscles are not over exerted. Hence if you are working out the muscles of the shoulders today then the muscles of the arms should be worked on the next day.
Muscle growth and building of muscles can only be done if the right pattern of exercising is followed; else there is a risk of injury to the body and the muscle. The muscles can be trained through weights like dumbbells, free hand exercises, power yoga and other similar options. These can be performed as a complete muscle building exercise or can also be combined to get maximum effects. For example, after a session of weight lifting, power yoga can be done so that the core muscles are worked out.
It should also be remembered that the muscles of the body need food for growing. Hence a highly nutritious diet should be provided to the body. Muscles can grow best if focus is given on repetitions instead of increase in weights. The muscle training period should be intensified to get the optimum level of muscle building. But it should be remembered that muscles should not be trained if they are injured because this can often result in a permanent injury of the muscle and difficult to heal.
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In This Article We’re Going To Be Looking At The Weight Loss Bully Program
Most people do not have any concept about what is feasible with the weight loss bully program, and we really are talking about the range of effects.
With regards to losing a few pounds you’re going to find a large number of programs available that claim to have the ability to help you accomplish your goals. One weight-loss system will tell you that you cannot eat any sorts of bread if you would like to drop some weight while other programs say that eating bread is fine. With all the contradictions you find between all of the different programs available, it’s no wonder that individuals are having an extremely difficult time shedding weight. But The Weight Loss Bully program claims that this will be the last fat loss program you ever purchase, and they also guarantee this.
One of the first things you are going to find when you come to their site is that it’s not a traditional sales page but there is a video explaining the program to you. Something you’re going to learn would be that the webpage still has plenty of information on it but it’s made up totally of testimonials from people who have had good success with this program. You’re additionally going to see that while most sites will simply have testimonials written out, on this website there a lot of individuals who sent in video testimonials thanking the designer of this program. Losing weight together with this program seems to be incredibly easy as there are tons of people that have lost 50 pounds and more in a matter of 12 weeks, by sticking to what this program tells them to do.
It is trusted that what you have found in this post in relation to weight loss bully program, and additionally the details regarding weight loss tips, is going to be useful to you personally. Now continue on more so you can get further info about this topic.
Many diet programs will tell you that losing 5 pounds every week isn’t possible, but this program tells you that not only is it possible but it’s very practical if you adhere to this program. While eating right will obviously be a big portion of this program, something else you’re going to learn is that you are only going to have to exercise 15 minutes each day four times each week to reach your goals. With regards to doing the exercises themselves you are going to find that you are going to not need any kind of special equipment to be able to do the exercises every day. While doing cardio and going for jogs are good ways to burn calories you are going to find that the simple 15 minute workouts will end up burning up considerably more calories than either one of these two strategies.
You’re in addition going to be receiving a guide which explains to you how to create meals that will wind up boosting your metabolism. One other thing I would like to mention about the creator of this weight loss program, would be the fact that he was also extremely overweight and that’s why he chose to produce this program once he actually realized what truly works.
Another good thing concerning this program is you don’t need to wait to have it shipped to you, as when you pay the $47.00 that this program costs, you will have the ability to download all the guides instantly to your computer. And as we pointed out this is 100% guaranteed to work for you, so if you do not see the results you can simply request a no hassle refund inside of the first 60 days of purchasing this program.
The Battle for the Olympia 1996 (Bodybuilding)
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Delayed Onset Muscle Soreness (DOMS) And Hyperimmune Egg Science
Delayed onset muscle soreness (DOMS) is a common response to exercise and a familiar experience for the elite or novice athlete. Symptoms can range from mild muscle soreness to severe debilitating pain. Although DOMS is a frequent phenomenon for many athletes and has been studied extensively for several years, there is neither a unifying theory to explain its underlying cause nor a treatment modality that produces significant relief from DOMS1,2,3.
Current theory suggests that eccentric exercise causes a micro tearing of muscle fibers and the damaged muscle elicits an inflammatory response4. This post-exercise inflammation creates further muscle damage and inhibits repair and recovery of muscle tissue. DOMS is most common when a new sport or activity is begun following a period of reduced activity and is most affected by eccentric exercise. Such exercise causes muscle fibers to forcefully contract while they are lengthening providing a “braking” action to the muscle. Running, weight training and downward movements such as squats and push-ups qualify as eccentric exercise. This forceful shift in contraction causes the microscopic muscle tears that seem to underlie DOMS.
The most effective treatment strategy is rest and allocating sufficient time for injured muscles to heal. However many athletes “train through the pain” and develop additional injuries. DOMS compromises normal muscle function leading to compensatory alterations in muscle sequence and recruitment patterns, which places undue stress upon muscle ligaments and tendons. This imbalance often leads to further injury and compromises an athlete’s ability to train to their full potential. Since DOMS requires an athlete take time off from intense training, it takes consistently longer to achieve peak fitness levels.
Treatment strategies that diminish DOMS and speed recovery are crucial for every serious athlete. Unfortunately, there are few treatment strategies that yield consistent results. Traditional treatments include rest, ice, gentle stretching, and massage5,6,7, although these do little to speed recovery of muscle tissue. Non-traditional remedies include acupuncture8, hyperbaric chamber9, low intensity laser light10, and homeopathy11. These studies show a minor non-significant effect upon DOMS. Supplements such as fish oils and isoflavones12 also have no noticeable effects although there is a suggestion that antioxidant supplements may have a minor benefit3.
Currently the only clinically effective treatment is topical13 or oral administration of non-steroidal anti-inflammatory agents, like ibuprofen14,15,16,17. Unfortunately, these drugs shut down the prostaglandin pathways necessary for proper recovery and healing.
Since inflammation is a key aspect of DOMS, some research has explored the role of the immune system in DOMS18,19,20,21, both as a marker of muscle damage and to suggest a treatment involving the immune system to minimize muscle soreness and aid recovery. This research has yielded varied results due to our limited understanding of the function of the immune system in exercise physiology. During DOMS, leukocytes infiltrate skeletal muscle and cytokine activity is altered. Levels of C-reactive protein, interleukins 6,10, tumor necrosis factor (TNF), and other cytokines increase in response to exercise suggesting that exercise elicits a response similar to the immune response due to a bacterial infection20. This close relationship between the immune system and exercise suggests that modulating inflammatory cytokine levels could be a plausible method to minimize DOMS.
A novel approach derived from hyperimmune science may prove to have unique benefits for athletes due to its modulating effect upon the immune system and subsequently upon DOMS. Hyperimmune science relies upon the principle of the passive transfer of immunity to naturally deliver immunoregulatory proteins. All mammals transfer immune factors to their young through their breast milk. These immune factors are able to support the function of an immature immune system. Chickens also transfer related immune components to their young chicks by incorporating these factors into their eggs22,23. Since each developing chick has to rely upon the factors present in one egg, each egg is a naturally concentrated source of immune factors. Simple stimulation of the chicken’s immune system with heat-inactivated bacteria (pathogenic to humans) creates eggs that contain both specific immune factors as well as non-specific immune modulating components, which the human immune system can recognize and utilize to influence immune function.
While this new technology was created to balance the human immune system for optimal health, a wide variety of athletes have noticed a significant reduction in muscle soreness while consuming hyperimmune egg. This effect shows a consistent dose-response effect, with higher intake resulting in less muscle soreness which would be the expected result if hyperimmune eggs were able to reliably regulate immune activity. This implies that the primary mode of action of hyperimmune egg may be to regulate or influence inflammatory cytokines associated with DOMS. Immunoglobins and immune factors occur naturally in eggs and since eggs are a common source of protein in the human diet, “immune” eggs are a safe and economical source of specific immune factors24,25. Hyperimmune eggs also provide a nutritionally complete source of protein for optimal muscle repair and recovery as they have the same nutritional profile as a supermarket egg.
Much research remains to be conducted to document this effect scientifically, since most evidence collected thus far is anecdotal. However, based upon clinical trials in related areas of hyperimmune egg science, this appears to be a credible approach to minimize or potentially eliminate the effects of delayed onset muscle soreness in athletes.
References
1. Braun, WA, Dutto DJ The effects of a single bout of downhill running and ensuing delayed onset muscle soreness on running economy performed 48 hours later. Eur J Appl Physiol. 2003 Sep:90(1-2):29-34.
2. Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 2003;33(2):145-64.
3. Connolly DA, Sayers SP, HcHugh MP. Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res. 2003 Feb;17(1):197-208.
4. Lieber RL, Friden J. Morphologic and mechanical basis of delayed-onset muscle soreness. J Am Acad Orthop Surg. 2002 Jan-Feb;10(1):67-73.
5. Farr T, Nottle C, Nosaka K, Sacco P. The effects of therapeutic massage on delayed onset muscle soreness and muscle function following downhill walking. J Sci Med Sport. 2002 Dec;5(4): 297-306.
6. Hilbert JE, Sforzo GA, Swensen T The effects of massage on delayed onset muscle soreness. Br J Sports Med. 2003 Feb;37(1):72-5.
7. Ernst E. Does post-exercise massage treatment reduce delayed onset muscle soreness? A systematic review. Br J Sports Med. 1998 Sep;32(3):212-4.
8. Barlas P, Robinson J, Allen J, Baxter GD. Lack of effect of acupuncture upon signs and symptoms of delayed onset muscle soreness. Clin Physiol. 2000 Nov;20(6):449-56.
9. Babul S, Rhodes EC, Taunton JE, Lepawsky M. Effects of intermittent exposure to hyperbaric oxygen for the treatment of an acute soft tissue injury. Clin J Sport Med. 2003 May;13(3):138-47.
10. Craig JA, Barlas P, Baxter GD, Walsh DM, Allen JM. Delayed-onset muscle soreness: lack of effect of combined phototherapy/low-intensity laser therapy at low pulse repetition rates. J Clin Laser Med Surg. 1996 Dec;14(6):375-80.
11. Vickers AJ, Fisher P, Smith C, Wyllie SE, Rees R. Homeopathic Arnica 30x is ineffective for muscle soreness after long-distance running: a randomized, double-blind, placebo-controlled trial. Clin J Pain. 1998 Sep;14(3):227-31.
12. Lenn J, Uhl T, Mattacola C, Boissonneault G, Yates J, Ibrahim W, Bruckner G. The effects of fish oil and isoflavones on delayed onset muscle soreness. Med Sci Sports Exerc. 2002 Oct;34(10):1605-13.
13. Cannavino CR, Abrams J, Palinkas LA, Saglimbeni A, Bracker MD. Efficacy of transdermal ketoprofen for delayed onset muscle soreness. Clin J Sport Med. 2003 Jul;13(4):200-8.
14. Almekinders LC. Anti-inflammatory treatment of muscular injuries in sport. An update of recent studies. Sports Med. 1999 Dec;28(6):383-8.
15. Bourgeois J, MacDougall D, MacDonald J, Tarnopolsky M. Naproxen does not alter indices of muscle damage in resistance-exercise trained men. Med Sci Sports Exerc. 1999 Jan;31(1):4-9.
16. Stone, MB, Merrick MA, Ingersoll CD, Edwards, JE. Preliminary comparison of bromelain and Ibuprofen for delayed onset muscle soreness management. Clin J Sport Med. 2002 Nov;12(6):373-8.
17. Tokmakidis SP, Kokkinidis EA, Smilios I, Douda H. The effects of ibuprofen on delayed onset muscle soreness and muscular performance after eccentric exercise. J Strength Cond Res 2003 Feb;17(1):53-9.
18. MacIntyre DL, Sorichter S, Mair J, Berg A, McKenzie DC. Markers of inflammation and myofibrillar proteins following eccentric exercise in humans. Eur J Appl Physiol. 2001 Mar;84(3):180-6.
19. Malm C, Nyberg P, Engstrom M, Sjodin B, Lenkei R, Ekblom B, Lundberg I. Immunological changes in human skeletal muscle and blood after eccentric exercise and multiple biopsies. J Physiol. 2000 Nov 15;529 Pt 1:243-62.
20. Pedersen BK, Ostrowski K, Rohde T, Bruunsgaard H. The cytokine response to strenuous exercise. Can J Physiol Pharmacol. 1998 May;76(5):505-11.
21. MacIntyre DL, Reid WD, Lyster DM, Szasz IJ, McKenzie DC. Presence of WBC, decreased strength, and delayed soreness in muscle after eccentric exercise. J Appl Physiol. 1996 Mar;80(3):1006-13. 22. Kowalczyk, K., Daiss, J., Halpern, J., and Roth, T. F. Quantitation of Maternal-Fetal IgG Transport in the Chicken Immunology 1985 54:755-762.
23. Rose, E. M., Orlans, E., and Buttress, N. Immunoglobulin Classes in the Hen’s Egg: Their Segregation in Yolk and White Eur J Immunology 1974 4:521-523
24. Kühlmann, R., Wiedemann, V., Schmidt, P., Wanke, R., Linckh, E., and Lösch, U.. Chicken Egg Antibodies for Prophylaxis and Therapy of Infectious Intestinal Diseases, I. Immunization and Antibody Determination J Vet Med 1988 35:610-616.
25. Larsson, A., Balow, R. M., Lindahl, T. L., and Forsberg, P.O. Chicken Antibodies: Taking Advantage of Evolution-A Review. Poultry Sciences 1993 72:1807-1812.
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Liquid Vitamins Versus Chewable Vitamins
Liquid Vitamins Versus Chewable Vitamins
Nearly 50% of Americans residing in the United States use some type of vitamin or vitamin supplement ever day. Even though they may take vitamins, most are unaware of the fact that nearly 90% of the nutrients and minerals found in the vitamin isnÂ’t properly absorbed by the body, which means they are virtually watered down and most of their benefits proven to be not effective.
Almost all individuals who take vitamins use the pill form. Pills were once thought of to be the best, simply because they were the only vitamin sources. These days, liquid vitamins are much more effective, and people are starting to realize it. Although many use pills or chewable vitamins, they arenÂ’t getting near the benefit they think they are.
Vitamins and supplements are very popular, especially for those who have active lifestyles and find it difficult to consume the necessary vitamins and minerals they need from the proper meals. Therefore, those with busy lifestyles turn to vitamins and supplements to give their bodies what it needs to carry out day to day activities. Even though you should never replace food with vitamins, vitamins can help you to get the nutrients and minerals you need on a daily basis.
The main reason why liquid vitamins are more effective than pills and tablets is due to the nature of their liquid base. With the vitamins being liquid, they are easier for the body to digest and easily absorbed into the digestive tract as well. Chewable tablets and pills will pass through the body in hard form, making them hard to digest. Liquid is always digested when it passes through, so it will go through your body quicker and take effect faster.
Due to the body having to work less to break down and absorb liquid vitamins, they will pass through the body much faster. The nutrients and minerals contained in liquid vitamins will reach vital areas faster through the bloodstream, and they are easier to use by the most important organs in your body that need them the most. Liquid is also easy to swallow as well, as you can add the liquid vitamin to your favorite juice or just take it right out of the bottle if you prefer.
With pills or chewable vitamins, the majority of the nutrients and minerals that are contained in the vitamins arenÂ’t normally broken down in the digestive system. With these types of vitamins being in hard form, they are harder for the body to pass at the most crucial moments, where the body needs to have nutrients and minerals. Unless you completely chew up the vitamin, it can stay in hard form until it passes through when you go to the bathroom. If this happens, you are normally just wasting the vitamin as it doesnÂ’t have a chance to get into the bloodstream.
Liquid vitamins have proven themselves to be the best way to get the minerals and nutrients your body needs. As more and more people discover the benefits of liquid vitamins and how easy they are to digest, they make the switch. Liquid is far superior to tablets and pills, simply because it tastes better, itÂ’s easier to digest, and it travels through the body faster. You can find many different flavors and types of vitamin supplements at your local nutrition store, or get online and order what you need there. Either way you go – youÂ’ll find liquid vitamins to be the ideal way to get the nutrients you need for you body on a daily basis.
Weight Lifting Gloves
Weight Lifting Gloves
If weight lifting is your hobby and you want to lift heavier weights then it’s essential to use weight lifting gloves. Necessary precautions should be taken in weightlifting. Without weight lifting gloves, lifting heavier weights becomes a difficult job. Professional weight lifters know the benefits of using gloves.
You will experience severe wrist ache if you perform weight lifting without gloves. Other problems include calluses and sore hands. Thus without gloves weightlifting can be a harmful to your hands.
Online shopping is a convenient way to buy weight lifting gloves. There are various websites that provide a list of leading manufacturers of weight lifting gloves. The product will be delivered in your door.
Another problem, you may suffer from tendonitis as a lot of pressure is put on your hands, forearms and wrists when you are performing weight lifting. Gloves reduces this pressure and relieves you from tendonitis.
Weight lifting gloves absorb pressure. Hence your hands do not feel as much pressure when you lift heavier weights. They provide cushioning to your tendons and nerves. If you have forearm problems due to weightlifting, then these gloves are sure to help solve your problem. If you use gloves you won’t face any discomfort during lifting.
These gloves give a nice grip and you will feel more confident in lifting weights. The padding provided by these gloves is superb. If you want an enjoyable weightlifting experience then gloves are a must.
Weight lifting gloves are usually made of leather. But also today, new materials such as neoprene are also used in making weight lifting gloves. So if you are really serious in protecting your hands then buy some gloves today.
If you are frequently lifting weights, some experience wrist ache or sore hands after lifting weights. This pain can be considerably reduced with the help of weight lifting gloves. So if you are weight lifter and want to take care of your hands then you should buy these gloves.
How to Gain Muscle? A Bodybuilding and Muscle Development Guide
There are three things that are extremely important for anybody who wants to start bodybuilding or building any form of muscle in general. Essentially if you plan to make any gains you must adhere to these principles in order to be successful. They are as follows:
1) Lift heavy weights
What most people fail to realize is that in order for muscle to grow, you must stress the muscle. Whereby after and during your workout, your body and more importantly you muscle goes through a phase in which it realizes, “Hey, I don’t want to go through that again. I know! I’ll grow more muscle mass so doing something like that won’t cause me anymore pain.”
Carrying on from this, lifting small weights in which you are extremely comfortable with will not ensure that muscle will grow, rather it will ensure that the muscle has a great deal of stamina. Therefore, to ensure huge gains you must stress the body, inducing the body to react and consequently incredible muscle mass is achieved.
2) Eat! Eat! Eat!
Some bodybuilders think that starving themselves will help their muscles to grow. Wrong! One of the most fundamental aspects of muscle development is nutrients. Without the correct amount of nutrients being available to your respective muscles, development and growth cannot occur.
Therefore, it is highly recommended that you eat small meals ever 2-3 hours whilst bodybuilding, this will essentially ensure that there is always a constant supply of nutrients to your muscles. However, try to avoid over eating as this may result in adipose tissue gaining (fat tissue) and not muscle mass.
3) Sleep
When do you think your muscles grow the most? It’s not when you’re awake and more importantly it’s not when you’re at the gym. It’s when you’re sleeping; this is a stage in which your body has a chance to recover from the physical stress of the day. It also allows for the body to react to possible future problems that may occur; therefore more muscle is growth is achieved when you’re sleeping.
Therefore, most bodybuilders and fitness trainers recommend that you receive at least 8 hours of good, uninterrupted sleep each night. However, 10 hours of sleep is preferred as the more you get the better, but we all know some people cannot achieve this, so just try and get the most possible. Your mind, body and muscles will love you for it!
To conclude; these are some pretty basic steps of which all bodybuilders and those that want to gain muscle mass should understand. Obeying these steps will ensure that you are successful at the gym and that you can easily and adequately grow muscles and develop your body.
So where do you go from here? Well you may have heard about Vince DelMonte’s ‘No Nonsense Muscle Building’ – yes I laughed at the title too. Well, it’s an online muscle and bodybuilding course, aimed to help everybody, from beginners to the very experienced how to successfully and easily build muscle. It’s an excellent resource for anybody who wants to gain a sexy, six pack or simply tone and improve your overall physical appearance in order to gain more confidence.
So if you’re interested, I highly recommend you read the full course review: Read a full No Nonsense Muscle Building review http://www.premierproductreviews.com/no-nonsense-muscle-building.html
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Scott McGrice is an accomplished fitness trainer, focusing on innovative and revolutionary training techniques, with the overall aim to ensure that his clients, readers and anybody else interested achieve the results they want. He has a deep understanding of online fitness / bodybuilding courses and guides and loves to share his experiences with others.
Article may be published anywhere, as long as the previously published links are included.
