Article by micrei
A lot of people think that harder you work the better the results will be. Although this is often the case it is not always the truth. Referring to lifting weights you might think that you will be able to gain muscles faster by training longer or more often.
Isn’t that obvious? Well, not really.
No matter what you might think, it is a fact that this is not true when it comes to bodybuilding! This common rule does not longer apply.
Ok, I guess I know what you want to say now: “You mean that it will help to get massive muscles by spending less time in the gym?”
Yes, exactly! Training less often can actually help you to get massive muscles, and it becomes obvious why this is the case when you think about the basics of the muscle-growth process.
All the processes in your body are designed to keep you well and healthy. Evolution made sure that the human body can adapt to something you put it through and finally come out stronger than before.
If the body is deprived of food or water starts to send out signals of discomfort. In the presence of UV rays it reacts by tanning and developing calluses to protect the skin, and so on.
When we work out, we break down our muscle tissues. So what is the body’s response to that? – If your answer is “you get massive muscles” then you’re absolutely right.
Your muscles will respond if your body feels like you have posed a threat to its muscles.The reaction of the body is to increase the size of the muscles (hypertrophy) because it wants to protect you. Therefore the best way to get massive muscles is to keep the body in a state where is it permanently forced to adapt. To achieve this you can either increase the weight or the number of reps or each week.
Doesn’t sound too complicated, right?
It is actually not hard to understand but please keep one important thing in mind: your muscles need enough time to recover otherwise it won’t work. It’s not possible that the process of muscle growth takes place if you don’t give your muscles sufficient recovery time.
The best thing is to use the minimum volume necessary to get an adaptive reaction so that your muscles can grow and become massive. This should be your goal whenever you work out.All you have to do is to trigger the muscles’ alarm system by pushing them past the level where they feel comfortable. If you put more stress on your muscles they will need more time to recover.
In the gym I regularly see people who train too often and do too many sets than necessary to get massive muscles. The strain of weight training at high intensity is underestimated by most people.
So don’t follow a training program that will only hinder your gains because you won’t reach goals.
To get massive muscles I recommend you to follow the three guidelines below:
1) Don’t train more often than 3 day each week.
2) The duration of your workout should be under 60 minutes.3) To train the large muscle groups like your chest, your back and your thighs you should do 5 to 7 sets and for the small muscle groups (shoulders, triceps, biceps, abs, calves) only 2 to 4 sets.
You should reach muscular failure during the concentric phase of the exercise when you perform your sets. Increase either the weight or the number of repetitions each week to progress. It will hinder your gains to increase the duration of your workouts period or the frequency of your training if you train with full intensity.
About the Author
I hope my article was helpful and if you would like to read more tips about bodybuilding, weight lifting and fitness related topics, then feel free to check out my fitness blog!
Article by Liane Blyn
If you were to ask any coach of professional sports if young athletes are at a risk of getting injured, the coach will likely say that any young athlete that is pushed too hard without an adequate base of training runs the risk of being injured.
Young athletes will consistently push their bodies to the maximum level and often do so prior to developing the proper muscle tone, stamina, and strength needed to handle tough workouts without incurring an injury. Such problems have started to appear with a great deal of frequency in demanding activities such as soccer, football, and cross-country.
To play sports in school is a healthy endeavor and should always be encouraged to the same level as academic and social pursuits. Young ones do need to keep their body fit and this is true even during the off-season. The top professional fitness coaches will promote external strength and conditioning training programs that are known for their ability to help young athletes stay in great shape. The popularity and prevalence of these programs in schools and gyms is clear evidence coaches of student athletes know the value of these programs.
The following is a brief look at some of the benefits associated with enrolling in an off season strength and conditioning program:
1. As already mentioned, such training programs can greatly reduce the risk of injuries when the competitive season rolls around. High school athletes are especially prone to slacking off during the summer and school vacation periods and this can create extreme risk to muscle damage if intense workouts are begun after a long period of inactivity.
Additionally, a student that falters on his/her fitness levels during the off season will likely meet confidence issues since the ability to perform at peak levels will likely not be possible. Enrolling in a recognized strength and conditioning program will aid a young athlete in getting into shape long prior to their competitive season commencing.
2. To the psyche of the young athlete, there is nothing more damaging than coming back to join the team after summer vacation and being out of shape and unable to perform to the level the coach requires of their spot on the team. At best a poorly performing student athlete brings the team down and at worse can easily find themselves benched without any time on the field merely watching from the sidelines.
3. Strength and conditioning training camps do offer a lot more than just “mere” fitness boot camps since they also provide a basis for learning leadership skills and teamwork in a motivating environment. A solid strength and conditioning training program will nearly always entail opportunities for leadership and team building skills which can be employed in all facets of life outside the sporting arena.
It is a common misconception that strength and conditioning training programs are little more than glorified boot camps, but this is really not the case. Such programs serve a variety of purposes and those that take part in them will discover scores of different values and benefits they bring to their student years at high school and college, and beyond.
About the Author
Liane Blyn is the co-owner of Athletic Based Training in the Metro-West Boston area and helps athletes of all levels and ages optimize their athletic performance. Liane runs programs for Strength and Conditioning in Milford and Holliston Massachusetts locations and you can get details at her website: http://www.athelticbasedtraining.com
A few nice Lifting Weights images I found:
Mark lifting weights
Image by EyeTunes
A Hummer to be exact.
Sherrie lifting weights
Image by Tom Simpson
You lift Weights…
Image by iluvcocacola
…We lift Athletes.
Kirsty is a competition cheerleader "base girl".
Question by JohnPaulJons: Terrorists actually use Islam to further their political goals which are based on the love of Money and Power?
This is a note to those who are interested to know what is going on among the Muslims concerning terrorism.
A GLIMPSE INTO THE CURRENT PSYCHE :
Currently the Muslim world has hit a “bottom” in all aspects.
Most Muslim countries were colonized by either the British, French, Spanish, Russian or Dutch and Muslims went from being independant states or an independant Empire into being colonial “slaves”.
Muslims rose up and declared war on the Colonialists and one by one the French were pushed out of North Africa (1950′s), the British were pushed out of Iraq (1920′s) etc…..
The Muslim world was carved up on a map and most of the Governments in the Muslim countries are less than 70-80 years old.
For the Past many decades leaders gave their opinions on how to bring the Muslims out of the depths of disorganized govt, shattered economies and confused educational institutions.
So far nothing has acheived the desired goal of bringing the Muslims out of the depths of poverty and chaotic rule….. so now, those who have the most radical ideas are gaining support.
Many of the most radical groups blamed the failure on outside interferrence. They cite the removal of Pres. Mossadic from Iran after he was elected or outside powers propping up dictators. Dictators who were wasting the wealth of the Muslims and who purposely dismantled the education system to keep the people dependant on a socialist govt. etc….
Sometimes the most wealthy of Muslims were the ones with the most radical ideas because they believe they have a duty to help others to change their sorrowful conditions.
FAILED ATTEMPTS TO CHANGE THE MISERABLE “CONDITIONS” :
However, up until now most every movement has focused on the wrong avenue of action so the results have always failed.
Every movement and effort focused on material wealth and political power as the solution.
Now, “terrorism” is the most radical implementation of those same failed ideas and therefore it is also doomed to fail.
SO, WHAT IS THE SOLUTION ?
The solution is to go back to what Islam truly teaches. This solution is not a “quick fix” so most every movement has rejected it.
The solution takes time and effort but it will cut the “failed idea” problem from the roots.
For Muslims…….the solution to terrorism as well as all the above problems lies in correcting the fundamental beliefs or theology of the masses.
Combatting the incorrect theology is paramount in preventing the next generation of Muslims from choosing the wrong course of action to solve their personal problems or the problems of all the Muslims in general.
The belief that material things will solve our problems will produce pride and hate in those people even while they think they are the only people on the straight path (like the Khawaraj).
They gain strength and courage through hating those who have taken away their beloved things… (wealth and power) rather than gaining strength through faith (Iman).
If Non Muslims try to correct the “Radical Theology” within Islam as per their understanding —- then there is a 99% chance that they will make the problem even WORSE.
What is the correct Theology and what is the incorrect Theology ?
Islam teaches that the solution to all our problems in this world and the next is in having true Faith and doing Good Deeds (Iman and Amaal).
If a Muslim believes correctly that our success is in faith and good deeds then that person will become a benefit to the world.
Islam says that Falsehood is based on the Belief that the solution to our problems is in Wealth and Govt/Political power (Maal and Mulk).
If a Muslim believes that the solution to our problems (poverty & degredation & dishonor etc) is in taking control of resources (wealth) and takign control of Governments (power) then THAT Muslim will become a DANGER to himself/herself and the whole world.
In Islam we call this ………. Wrong Yaqeen (Wrong foundation of belief).
There are Islamic groups working within the Muslims to point yound and old toward the spiritual path of solutions……… not the (deceptive) material path of solutions to our problems.
The small numbers of trouble makers should not be used to make generalizations about the 1.5 billion Muslims….if people do, then Muslim leaders will have a harder time convincing the masses that this is not a war ON Islam.
We Muslims are making efforts so that all Muslims realize this is a war on “wrong yaqeen” (twisted understanding).
WHAT CAN THE REST OF THE WORLD DO ?
Reasonable patience and restraint from the Non Muslims will help — Invasions will only delay the progress of the Islamic “Greater Jihad” (internal correction/Islah).
Military solutions will only create more Reactionary Islamic Radicalization.
Christian Armies invaded and colonized most of the Muslim world during the past 100 years.
Keeping this in mind (and the psyche it created in the Muslims) is very important in promoting an image that Non Muslims are NOT constantly trying to invade Muslim lands, Kill their leaders, take their resources and convert them to Christianity.
…….
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THE 9/11 TERRORISTS CHOSE TO ATTACK NY TO HURT THE ECONOMIC POWER OF THE USA AND HURT THE POLITICAL SUPPORT OF ISLAMIC DICTATORS == MONEY AND POWER.
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These groups can easily be manipulted or infiltrated by any element so they can be used in grand designs which are beyond their pea brain.
Dont underestimate the possibility that these “loose canons” cannot be used by the very people they profess to hate !!
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Best answer:
Answer by Darth Alfalfa
If I wanted to read a novel I wouldnt be here…short an sweet next time
Give your answer to this question below!
Article by Steve Calamuso
6 Way to Use Sandbags to Bridge the Gap Between Your Strength Training Program and the Football Field
I was looking through an old stack of pictures from one of the Minor League Football teams I used to play for. It brought back a lot of great memories. Funny how one pic can make you remember every detail of an entire game…anyway, in one of the shots, I saw a guy on the sideline who I had completely forgotten about. This dude was huge…jacked…strong as hell…and never played a down other than special teams. Why?
I mean, if the guy was so big and strong, why wasn’t he dominating? He should’ve been the best lineman on the field, yet he couldn’t crack the starting lineup to save his life…as they say, “Looks like Tarzan, Plays like Jane”
fat-football-player
There exists an enormous gap between what goes on in the weightroom and what happens on the field. Yes, strength training is key if you want to be a better football player, but, weights alone can leave out some important elements necessary for success.
Sandbags are an excellent way to transfer what you’ve gained in your strength program and transfer it to the field. Sandbags work your body from odd angles, they work the stabilizers and ligaments and tendons (often ignored by most training programs). Because of this, they have a real ability to close the gap that’s often created.
But, a lot of guys just aren’t sure how to use them. Here are 6 ways to easily implement Sandbags into your football strength and conditioning program.
1. High Rep Conditioning Work
Running, jogging, or, pretending to jog as you shuffle your feet in a lame attempt to convince your coach you are running for distance has no place in your football conditioning program. Jogging is best left to XC runners and soccer players. You do not jog on the field…ever. So, why do it in training?
Well, for the most part, coaches who don’t understand how to train for football simply have you do the same things their coaches made them do when they were young – Jog, run laps, “road work” or whatever lame term they come up with to describe go-nowhere conditioning.
Sprinting is a much better option, but, it can take its toll on your joints, especially pre- and in-season. Also, for most parts of the country, sprinting outside in the winter is not a smart idea…one slip on a patch of ice or packed snow and pop-goes-the-ACL. Therefore, we have to look outside of the traditional sprinting-centric conditioning. This is where Sandbags come in; in a big way.
Using Sandbag Exercises for higher reps, with minimal rest periods can build your base conditioning and, your Football Conditioning.
About the Author
To Get free Football Workouts please visit our Get Faster for FootballPage and our Football Strength Workouts page.
Julio Cesar Chavez Jr. Trains Strength and Conditioning with Alex Ariza! 5/9/11
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