Can we take steroids for mass gain?

Steroid consumption can increase muscle gain and help achieve one’s goal more easily . But this product is not safe.

Mass taking: how to do?
Steroids are not a recommended solution for gaining muscle . Even if the duration is longer and it is more difficult, nothing beats the natural. Watch your diet to reach a number of calories adapted to your needs , choose sports activities such as bodybuilding rather than cardio and be patient!

To obtain a dream musculature, taking steroids may seem like the ideal solution. But these capsules present many risks ! Opt instead for natural methods.

Steroids and sport: how does it work?
There are several types of steroids, but it is the so-called anabolic steroids that are used in bodybuilding . overnight lean keto More and more men, and even women, are turning to this product to get the physique of their dreams.

Anabolic steroids have indeed an important asset: they allow to develop muscle mass very quickly . And this, even without training . Clinical studies have shown that with or without physical activity, a person who consumes this product will gain weight faster and easier than a person who trains regularly without consuming it.

It is therefore the product of ease, the one that boosts the results with a minimum of effort. This explains its success with some athletes and, unfortunately, also with teenagers who see it as a simple method to become muscled without spending hours to follow a program in the room .

Steroids: what side effects?
Before embarking on the purchase of this product, it is necessary to be very vigilant. For starters, many products available on the Internet are not legal and / or contain little information about their composition and side effects . The sale of anabolic steroids is strictly regulated and you must absolutely take as much information as possible before buying such a product.

Among the risks of steroids , there may be mentioned: – Shock anaphylactique- Acné- Agressivité- blood-clotting vasculaire- cardiovascular diseases Diabetes – Hypertension

There are also various health problems impacting the liver, kidneys and prostate. In women, it can also make the voice more serious and increase the hair on the body and face. In case of pregnancy, the risk of congenital abnormalities of the child increases significantly .

Do not hesitate to discuss it with a health professional , he can advise you or follow your steroids to control the side effects.

Steroids: what use?
Steroids are used in many sports , but bodybuilding is probably the most popular. They will especially benefit for people who have already developed muscle and want to boost their progression.

The reduction of the legs in the simulator. We study all the subtleties and secrets.

The reduction of the legs in the simulator. What, why and why?
I don’t know if the guys in the gym noticed, but the girls (as well as theirs / us) have their favorite exercises and rocking machines that are closest to them and, so to speak, like. One of these machines is a simulator for the information (dilution) of the legs, designed to work out the inner / outer side of the thigh. This foot zone is a problem for many women (oops, there were girls, and women have already become, and this is just two lines of scribbling :)) , and therefore, at every convenient opportunity, the fair sex will stick to the corresponding simulator. Right or wrong, we will try to understand further.

Note:

For a better mastery of the material, all further narration will be divided into sub-chapters.

Anatomical atlas

The main reason for sticking ladies at the simulator for the information of the legs is that it is designed to tighten the adductors (the area between the legs) , make them more elastic, tough and, as a result, save the woman from various “kissels” in this area. In other words, the inner surface of the thighs (adductors) is an aesthetically important zone of the legs for women, and also for men it is not indifferent to them, and they want to see it in their chosen ones tightened and not hanging.

The anatomical atlas of the muscles involved in the movement is the following picture.

The reduction of the legs in the simulator, the muscles in the work
The driving machine (the so-called simulator for the leg muscles) is primarily aimed at strengthening the RDX Surge three leading muscles – short, long and large leading. Thin, crest and tailor muscles are also activated (the latter goes along the entire length of the thigh) , the muscles of the ilio-tibial tract are tightened.

In general, it should be said that adductor muscles are one of the most relatively large and extended leg muscles – this is a whole complex of muscles deep in the inner thigh and groin. They are hard to grope, because they are “buried” alive under other muscles, for example, the quadriceps. However, you can be sure that you use these muscles when climbing stairs, climbing uphill and rising.

Since the adductor muscles are practically not involved in everyday life, they are very weak and therefore special attention should be paid to their training.

Benefits from leg information

Performing the reduction of the legs in the simulator, you have the right to count on:

strengthening the muscles of the inner thigh;
lifting (lifting) of adductor muscle adductors;
a better form of “sandal skin” (smooth / smooth lines of the inner part of the thighs) ;
stronger bed hugs in bed when the partner’s hips girth;
increase of the basic stability (balance) during the movement;
improved gait and posture;
reduction of injuries associated with weakness of the thigh muscles.
Performance technique

This is one of the most uncomplicated exercises in which it is almost impossible to make a mistake. The adduction itself means moving a part of the body (in this case, the legs) towards the center of the body. When you sit on the simulator, the movement is to overcome the resistance at the convergence of the hips, initially separated from each other.

The simulator itself is as follows and takes place in the halls, starting with the “medium hand”.

leg simulator
Step by step execution technique looks like this.

Step number 0.

Go to the simulator and set the desired weight of the burden. Then adjust the width of the saddle so that you feel a slight stretching of the adductor muscles when the hips are on the soft pads (side pads) . Keep your back straight and tight against the back of the machine. With your hands, grab the handrail below, and bend your legs at the knee to a corner of 90 degrees or slightly more. Open your legs, spreading them to the level of the set width of the simulator. This is the starting position.

Step number 1.

Inhale, as you exhale, control your hips. Keep your legs straight, keeping your knees above your feet. At the end point of the trajectory as much as possible pull the hips to each other and linger on 1-2 accounts.

Step number 2.

Slowly inhale, start spreading the rollers and stop them in a position that is slightly “not given” before the SP, in order to maintain the tension in the muscle being trained. Repeat the specified number of times.

In the picture version, this whole mess looks like this.

technique of performing leg information in the simulator
Practical advice

To get the most out of the exercise, follow the tips below:

do not flop weight, returning it to the PI;
slowly spread your legs slightly, not bringing them to the starting position;
stretch the adductors between approaches, for example, using the Lotus posture while sitting and pressing your hands on your knees;
during the run do not move the body and do not slide the buttocks along the simulator seat;
use the exercise as an auxiliary (finishing) when training the muscle adductors and put it at the end of the training after the main volume is completed;
if you feel that in the last approach you can no longer perform the exercise in full amplitude, use a quick series of shortened repetitions.
Go ahead and now talk about …

Lowering the legs in the simulator: is it effective for burning fat inside the thighs?

If you ask the “stuck” on the simulator to reduce the legs of the girls: what do you want to achieve with the help of the driving machine, then most of them will answer – I want the inside of the thighs to lose weight. However, it should be understood that this will never happen, because The simulator is designed to strengthen the adductor muscles, and not to burn fat – these are two different types of tissue, and strengthening the muscles does not lead to a decrease in the fat covering them. Even if you burn calories during an exercise, you cannot reduce fat in a specific (single) area.

Conclusion: the leg simulator is not designed for slimming the hips, and it is not able to make them slim.

Putting the legs in the simulator: is it worth it to bother?

flattening the legs in the simulator effective exercise
Often in the choice of a simulator for training a specific muscle, people are guided by its design and narrowness. For example, if the simulator is used to flatten the legs, then it must pump the corresponding area, the inner surface of the thigh. For the most part, it is. The isolation machine is aimed at working out only one muscle group.

However, with regard to the leading simulator, despite his love for the young ladies, he does not allow to achieve the ultimate goals, in particular – to reduce the hips (and as a result of the slimness of the legs) in women and the weight gain in men (if they have a thin thigh) .

And the thing is that in fact the target region (inner / outer thigh) works in coordination with the rest of the body. In addition, the movement in this simulator is not functional (unnatural for the organism) , i.e. it is not used anywhere outside the hall. Progress in weight is fast enough, but the more it is, the more it strains the spine. The kneecap will also not thank you for the ever-increasing load.

Thus, it turns out that no matter how you use the simulator for leg reduction, it is more likely that it will not change your composite composition of the legs, for these purposes it is a useless tool. And the whole thing here is in the biomechanics of motion. The construction of the simulator itself is sedentary, so the thigh muscles in this position do not work. It often happens that people come to the hall after a sedentary working day (for example, an office employee) in order to disperse the blood and bring muscles into a tone. And, oddly enough, they choose themselves (or on the advice of a coach)for training muscles sedentary simulator. This is not true. It is necessary to choose exercises in which it is necessary to keep balance and which use free weights and walking / standing with weights. In particular, the reduction of legs can be replaced by cross-lunges or leg abduction on the block – they allow to achieve much better “tuning” of the legs.

Note:

This should not be taken as a complete failure of the driving simulator to work out the corresponding muscles, no. It can be used as an auxiliary exercise for the main (or rehabilitation in case of injury) and included at the end of the workout, but working only with it will not make any progress in improving the shape of your legs, remember this and do not sink to the simulator as exceptional for training your internal muscles thigh surface.

I think a reasonable question has arisen: why do they install similar, medium-low efficiency simulators in the halls? The answer is that if they didn’t exist, fitness centers would discard most of the female clientele from their visits. Coupled with the fact that women are afraid of free weights and become too big and muscular, it is easier for them to choose light load by themselves.

Therefore, ladies – in improving the shape of the inner thighs, use the leading simulator wisely and do not dwell only on it.

Actually, I have everything that I wanted – I reported, now let’s summarize.

What is “Butt Wink” and how does it prevent squats?

Go ahead and now find out …

This combination is found in foreign literature on the anatomy of squats, and means the pelvic tilt down. One of the consequences of such a slope – loss of stability of the lumbar spine. If the lumbar spine “stands” in a bent position, the intervertebral discs get a lot of harmful load. The butt wink manifests itself in the fact that the pelvis begins to rotate backwards when the athlete passes the parallel position in the squats.

This is what a butt wink represents in theory and practice.

butt wink twisting pelvis
Butt wink (twisting the pelvis under him) can also manifest itself with an absolutely correct squat technique, since reasons for its anatomical.

In particular, the following reasons contribute to the manifestation of such twists:

specific anatomy of the thigh. A deeper fit of the hip joints reduces the available range of flexion of the hips. The athlete cannot crouch deep enough;
stiff (not flexible) large adductor muscle. The density of this muscle limits flexion and abduction of the hip, it will pull the pelvis back at the lower point of the squat trajectory;
stiff (non-flexible) ankles. Reducing the dorsiflexia (mobility) of the ankle causes the thigh to bend more forward, which leads to the “exit” of the thigh from the range of motion.
It turns out that the correct squats are not done at the behest of the coach or viewed information from youtube, read from the book or even from the article [ how to squat ] your favorite AB project. Correct squats are squats in accordance with their anatomical features, so study yourself and form your own unique (different from the classics) squat technique.

Well, we voiced and sorted out the problem, now let’s talk about correcting the situation.

If I am anatomically special / special, how do I learn to squat properly?
It should be understood that you and your anatomy you can not alter: the depth of the hip joint, the angle of inclination of the acetabulum or neck of the femur, the diameter of the neck of the femur – all this is structural factors, and stretching, massage, you are not helpers here. No, you need to do it (stretching) , but it is extremely rash to rely on her hopes that she will redesign your squats.

Regarding the increased mobility of the ankle, recent studies (Kim et al. 2015 ; Campos et al. 2016 , Korea, USA) confirm that an increase in mobility of the ankle affects the squatting mechanics – an increase in the ankle range (ROM) can reduce back flexion. Therefore, to improve the mechanics of squats, it makes sense to practice programs to improve the stretching of the ankle.

Raising the heel with the help of special weightlifting shoes for squats (weights with a heel) or putting pancakes under the heels – all this can straighten your squats.

Summing up all that was said on the butt wink, we will form visual basic solutions for improving the squat technique:

how to fix squats

Actually, on the agenda of the article we have left to close the last question …

Barbell squats: depth, width, moments. Research
How deep should you squat? What is the best way to set legs? These and other questions have long been unequivocal answers. Let’s take a look at them and start with …

№1. Squat Depth

Numerous studies have reported that the best, in terms of muscle activation, the range for squats is the angle from 90 (parallel to the floor) to 135 degrees (see the image, clickable) .

boom squats, depth squat, study

The EMG of the muscles increases as the depth of the squat increases. However, “booty to the floor” is not worth squat, because this imposes increased loads on the cruciate ligaments (in particular, the back) of the knee joint.

№2. Width and moments

Staging of the legs and arising in the joints (ankle, hip, knee) moments were studied in a study led by Professor Escamilla RF (US Med Sci Sports Exercise, 2001 ) .

Volunteers (10 men and 10 women, aged 30 to 40 years) were divided into three groups depending on the width of the squats:The researchers measured moments of the knee and hip joints, as well as shoulder strength at various magnum pump xr  points of the squat. The most important measurements occurred: at the lowest point of the trajectory, at 90 degrees of bending of the knee and at the point of the minimum speed of the rod.

Here are the data that was obtained:

squats, leg width, moments and shoulder strength, research
Findings from the study (voiced and related by Muscle PHD Academy, 2009 ) :

most of the biomechanical differences between the three squats groups turned out to be narrow and wide positions;
compared with a narrow setting at 45 degrees and 90 degrees of knee inclination (KF) , the hips were bent by 6-11 degrees more;
wide-set squats showed high knee moments at all three points of the squat;
squats with narrow stops are better (than other racks ) isolate quadriceps;
squats with a wide statement of the feet better (than in other racks) load the buttocks. On average, 1.5-1.7 times than with a narrow and 0.8-1.2 times than in comparison with the usual setting.
In general, in the course of analyzing numerous studies on squats, one can say that their ideal variant does not exist, i.e. asking which squats are best is incorrect. Each type solves its problems by combining them (width of setting feet, depth of immersion and other parameters) you will achieve a better shape of legs / buttocks, rather than sticking on one thing (even if you are very much loved) .

Actually, this was the latest information on the topic notes, go to …

Heart problems and summer training. Is it possible?

In hot weather, blood flow to the skin in healthy people may increase by 3 times; however, for people with heart failure, the heart muscle may be too weak, and the blood vessels may not be able to sufficiently increase blood flow to the skin to release heat through it. Thus, people with heart failure have great difficulty in controlling the temperature of their body, so it is better for them to either completely refrain from strength training in the gym, or carry them out in a supportive mode.

How much water should you drink during a workout in the summer?

Hydration – water saturation of the body, one of the main conditions during the “hot” workouts. Water helps to compensate for fluid loss through sweating, helps to thin the blood (acidosis is the cause of fatigue in training, increase blood density) , prevent fatigue and increase physical performance.

The main rule of water intake is not the indicator “wanted” (a feeling of thirst arose) , because this viralis rx already indicates a certain degree of dehydration of the organism. Therefore, conduct water-drinking procedures even before feeling thirsty. The ideal rule is to consume 150-350 ml of liquid every 15-20 minutes. Such a run-up is due to the different dimensions of the athlete and, in particular, the presence of muscle mass, women should drink less (the initial limit) , men should drink less (the extreme limit) .

An indirect indicator of a good level of body hydration is considered to be light yellow / clear urine.

In general, during the hot training day, you should adhere to the following drinking schedule:

in the morning after waking up 300-500 ml of water
300-500 ml of water for 1.5-2 hours before a workout;
150 ml of water every 15-20 minutes during training;
300-500 ml of water immediately after exercise.
Energy sources of the body during training in the summer

High temperature affects the training organism in different ways, in particular, in hot conditions its energy preferences change. Spanish researchers have found that training at high temperatures ( 35-40 ° C) increases the oxidation of muscle glycogen and reduces the oxidation of fat compared to the same intensity of exercise performed at 20 °. Thus, it can be said that running in hot conditions burns a higher percentage of carbohydrates and a smaller proportion of fat than running at the same pace in cooler conditions.

What you need to remember when training in the heat?

Temperature o / s increases the load on the heart muscle. Increasing for every degree of internal body temperature causes the heart to beat faster by 10 beats per minute. Therefore, a bunch of “exercises + heat” have a serious load on the heart. In the process of training, the flame engine has to work intensively, keeping the pace of the exercises and at the same time pumping large volumes of blood, bringing them to the surface of the skin for sweating. Also remember that the more your muscle mass, the more circulatory (more extensive) and more circulatory your body has, and training in the summer, if they are performed without a head (as usual) , can lead to a hospital effect.

So, it was a very necessary theoretical part, now you have a general picture of training in hot conditions, and we turn to …

Training in the summer: the practical side of the issue
Further in the text we will consider the main recommendations that should be followed during summer physical activity. These include:

№1. Training strategy

Your training should be different from the usual iron swing. In particular, eliminate heavy basic exercises, such as: deadlift, squats, army press, leg press. They are the most energy-consuming and exhausting. Training during this period should not be mass gaining character, think about the development of other qualities – OFP, endurance.

Do not divide the workout on the principle of split, i.e. a specific day has its own muscle group. Most likely, you have been doing all this time under a split program, so in the summer try other workouts. In particular, circular all over the body or exercises from such disciplines as crossfit , plyometrics .

№2. Training tactics

Do not be afraid to rest between approaches, in the summer the body needs more time to bring the pulse / heart rate back to normal for a new approach. Therefore, you can safely increase the rest time m / y sets for 15-30 seconds, bringing it to 60-90 seconds.

Number 3. Working weights

Reduce the working weight by 15-20% and increase the number of repetitions / approaches. In the summer, there is no need to strive for weights, besides training should be provided with food, and oh, it would not be desirable to press in the heat.

№4. Training time

To minimize heat stress, try to train in the morning / evening. In particular, the ideal time will be from 7 to 9 – in the morning and from 20.00 – in the evening. Workouts in the summer rains are very productive, so if there was heavy rain outside, we are blowing into the gym and pulling the iron.

№5. Drinking mode

We have already spoken about the need to be constantly hydrated, therefore strictly follow the drinking regime. Also remember, if your workouts last more than 1 hour, drink special sports drinks, isotonic. They are designed to compensate for the loss of electrolytes and improve athlete’s health. In particular, some post-workout drink recipes you can find here [ What to drink after a workout? ].

It is also important not to overdo it with water and not to drink too much, otherwise it can lead to a problem called hyponatremia (low sodium in the blood) . Therefore, observe in all measure.

№6. Nutrition

Some people can not force themselves to eat in the heat, but trainees need to maintain or build muscle. If your goal is to lose weight, then summer is the most optimal time, because it creates a negative calorific balance – you spend more calories than you consume (because you don’t want to eat) .

For the categories of workers called “a piece in the throat does not climb” 🙂 I will say that you need to change your diet and exclude long-digestible heavy foods – meat, cereals / cereals (white / brown rice, bread) . Your lightweight diet may include the following foods [ What is in the heat? ]

№7. Water / Air Procedures

It is extremely useful to take a cool shower before and after training. Also, always in the hall, keep a wet towel with you to refresh your character 🙂 and feel cheerful. Before heavy approaches, or when you feel that you are boiling, go to the toilet and rinse your face with cool water. Also go out to “smoke this thing” outside, fresh air and avoiding the hall’s stagnation will give you the strength to continue your studies.

№8. clothing

Boil the body often begins with the legs. We put them in rubber sneakers, and they are constantly in motion. Therefore, in the summer, say no to sneakers, etc. sportswomen, dress at last slates or sports slippers, in summer you can afford it. In other words, choose open and breathable shoes. As outerwear, look at cotton (cotton / polyester) shorts and non-black and gray T-shirts. Ladies – no leggings and tight synthetic, the ideal option is a sports bra and shorts. Just ask, be careful with different squats and bends, and then our brother will have to make stacks because of the emotional and not only overexcitation :).

Well, actually, all the practical tips that will help you to squeeze the most out of yourself, despite the hot roast outside the window, apply them and you will be happy!

Secrets of bodybuilding. What are the iron men silent?

What Russian does not like to drive fast … – no, not so. What gym occupant does not dream of large, prominent muscles? I dream a lot, but will have their units, and all because there are secrets of bodybuilding , which are hidden from the eyes of ordinary mortals, one of them today and we’ll talk.
Bodybuilding secrets
So sit back, I can not wait to share them.

What is the strength in, brother? Strength in the body.
I always try to write for my dear readers (that is, for you) not just some articles-replies about training programs or nutrition systems, I try to approach the issue from all possible (and not possible) sides. Those. That the user came, read the article, podcherpnu for themselves a maximum of useful practical information and filled a gap in their knowledge. In other words, I do not consider bodybuilding as a dry training process (and I do not advise you), and sometimes (albeit rarely so far) scientific articles, for example, like this, skip the resource [ Motivation in bodybuilding. Muscle pumping technology ]. We can say that today’s article – the secrets of bodybuilding, also from this unusual series.

So let’s get to the point.

Having entered any gym, one can observe how dozens of his prospectors stubbornly pump iron, overcoming painful sensations, how rivers of sweat flow from them, and the hall shudders from a long groan when lifting a regular piece of iron. All this is true, and they all share one thing – they want to get the maximum muscle, and ideally – for a minimum of time.

The realities of modern bodybuilding are such that the efforts made and the various tricks embodied in each workout do not advance the athlete to the results as quickly as he would like. In fact, it turns out that all hopes of speed to become another Schwarzenegger are broken against the boat of harsh reality, which is that the natural either completely stops his muscle race or sits down on chemistry. In fact, only a few of the hundreds of thousands sufficiently develop their genetic capabilities.

The others (no matter how rough it may sound) are marking time and sucking their paw, i.e. Do not get quickly coveted structural changes in their bodies. The concept of “maximum result for minimum effort” fails. But the body wants something! And you want not separately beautiful arms, legs or ass, but all at once. What to do?

Well, first of all – do not be greedy and understand that if you put a minimum of effort, then the result will be “so-so”. Secondly, you should not focus on Mr. Olympia and other professional athletes, because no one knows how they actually built their body – naturally or not. After all, the secrets of bodybuilding are that someone knows something and deliberately does not speak (or does not agree) . If everyone knew how things are really “backstage” life of a bodybuilder, then every second would be a walking copy of Iron Arnie :).

But if ordinary people know about chemistry, steroids, and other things, then the bodybuilding empire will obviously lose less profit. And they need it? Therefore, bodybuilding should have its secrets. One of them (to which our today’s article is devoted) is conventionally called the golden triangle – this is the realm of ideal training and constant growth of muscle mass.

Most clearly it can be represented by the following image.

adaptation mechanism with increasing load

Note:

The axis “x” – training days, the axis “y” – the excitability of the central nervous system, depending on the magnitude of the increase to the working weight.

If you place any person in the triangle formed by points 4-5-6 and “blurt” him there for some time, then his muscular volumes and strength indices will increase significantly. Let’s take a closer look at this “Bermuda Triangle” and find out why all the indicators of athletes who get there start to increase dramatically.

So, if an athlete wants to make long-term and impressive progress, then he must provide his body with the following conditions: 1) minimize the adaptation of his central nervous system to the ever-increasing weights of burdens; 2) increase your current level of excitability of the central nervous system to the optimal value.

In order for the first growth condition to be fulfilled, the complete absence of the adaptation mechanism is necessary, which corresponds to the segment on the straight line between points 1-6 . After the passage of the body of point 6 , adaptation mechanisms are activated, which, in the end, inhibit the development process of the athlete.

Thus, it turns out that the level of power load should not come close to point 6 . To be perfectly accurate, the increase in excitability of the central nervous system should not exceed the point 5 of the segment 3-7 . If non-compliance with this condition occurs (i.e. the level of excitability of the athlete exceeds point 5 ) , this will lead to the launch of the adaptation mechanism, which, in turn, will violate the first “law of growth”.

It turns out that the most preferred option is the one at which the level of excitability of the central nervous system is between points 3 and 5 , ideally between 4-5 . If the degree of excitation of the central nervous system is below point 4, then the body will not be able to start (in full) the mechanisms of synthesis of muscle fibers.

Translating all this nonsense 🙂 into a simple human language, it turns out the following: no matter how much effort you spend, no matter how “groaning”, but if your efforts are located below the initial level of adaptation of the central nervous system, all of them are meaningless. Those. only when you break shred pro elite through the seemingly seemingly insurmountable weight (and painful) threshold to you, only when you really give serious stress to your muscles, only then will you move. Otherwise (the usual training mode), your fate – all your life to be comfortable for you weight and have very modest results.

Moral: agitate your central nervous system so that it at once leads to the launch of all muscle growth mechanisms.

Go ahead on schedule.

The area between points 1–2 (on the axis of excitability of the central nervous system) is a “dead zone,” where getting stress is, in principle, an impossible task. In this zone, and to be more precise, in the sector 1-2-3-4 , there is a large part of the inhabitants of the gym. Therefore, if you do not see a return (including visual) from your workouts, know that, most likely, you have fallen into the “realm of calm” – a dead zone of futility.

How to move from the lowest league to the highest one, how to get into the zone ( 15-16 ) of the perfect training?

Point 29 (on the X-axis, training periods) is the main goal of almost every amateur of natural bodybuilding. Constant hit in the “top ten” of this golden temporary site will truly ensure 100% success to any novice and even advanced athlete.

So let’s move from theory to even more theory 🙂 and a new image. Any increase in the intensity of training automatically provokes the launch of adaptation processes of the central nervous system. In the image above, this “take-off” begins from point 6 , in the interval between points 1-6, adaptation sleeps soundly. In order to start these processes, it is necessary to raise the current level of excitability of the CNS above point 5 . Section 5-7 describes exactly the level of excitability, which is sufficient for the formation of new initiating adaptation processes. In turned, already he did not understand!

In other words, all the values ​​of CNS excitability above point 5 do not interest us, because break the first condition. The ideal value of the excitability of the nervous system (along the X axis) should be considered as the set located on the horizontal straight line between the points 32-34 . The ideal training time will be a vertical line crossing the “golden triangle” at points 30 and 31 .

10 tips for stubborn muscles

We all have at least one muscular group that responds harder to the training and is behind. Genetics play an important role, but for any problem there is a solution.

The tips are for the advanced, over 3-5 years of training. Here are 10 tips, in an unspecified order, to progress to a stubborn muscle group, but also to add new earnings in general.

1. Accent the eccentric, negative part to all exercises for the target muscle. I suggest a 4/1 / x tempo, in which you lower the weight in 4s, pause 1s in the middle of the descent and then explode on the positive side.

2. Train the stubborn muscle 2 times a week, workout is normal, intensity and volume, the other, lighter, about half the normal volume. Make sure you have at least two breaks between the two exercises.

3. Work the target muscle at the beginning of the workout at least once a week. That is how we apply the principle of priority, and the muscle in question will benefit from the most energy we can give it to a workout. Choose the right moment when you are physically and mentally prepared for it.

4. Varies the training schedule. You can not always practice the same exercises, series, weights, repetitions. Varies exercise, weights, number of repetitions, angles, sockets, breaks between turns, intensity.

5. Try to sleep a little longer in the night before and after training. Thus, the body will benefit from more recovery and growth time.

6. Increases the number of calories in quality foods on the day of training of the group left behind. Increases carbohydrates by 25-50 g at the table before and after training. You need more nutrients to train you harder and restore you more efficiently.

7. During training, take a beverage shake containing 10 g of glutamine, 10 g of BCAA, 3 g of beta-alanine and 3 g of creatine. Feed the machine!

8. If you do not train with a partner, try to take one to the training of a stubborn group. Not only can alpha xr he or she give you verbal reasoning, but it can help you make repetitions to reach complete exhaustion, which you can not do alone.

9. Use the view to create a stronger connection between mind and muscle. When you train a non-stimulating group, try to create an intense connection with the muscle for each repeat of the series. Simply picking up the weight from point A to point B is not enough. You have to visualize exactly how you want the muscle to look, how to feel, how the series will go before physically doing them.

10. Use therapeutic methods, such as deep massage, for the target muscle. Thus, you can increase your blood and nutrient irrigation in the area and open the fascia, the membrane that bears the muscle. Recovery will be improved and will increase the muscle growth potential.

If I were to name one thing to put it first, as a priority, it would be patience. Only if you are conscientious, constantly, pull hard, use a smart plan and patience, then you will see the improvements you are looking for.

Training with powerbags

The power bag, or powerbag, is a bag that can be of different sizes and weights, and is also provided with handles to increase the variety it can be used. It has a durable outer surface and soft inside. Usually the inside is sand sandwiched in different materials, giving the weight of the bag. There are also such bags filled with weight liquids.

This fitness tool brings in addition to dumbbells and weightlifting the development of balance and the improvement of stabilization skills . Because the filling is not fixed, it moves inside the bag from one side to the other, the body must alpha titan testo balance constantly, causing the muscles to contract sharply. So there are also small, stabilizing muscles that are often neglected in classical exercise in the gym. The best part is that by involving these muscles stabilizers strengthen the spine and aritculations, avoiding injuries.

Below are 4 exercises made with power bags that will take your training to the next level, bringing variety and new moves.

1. Genuflexes with bounce
An exercise that focuses on the legs. Helps develop their power and increase abdominal strength.

Execution : Put the powerbag on your back, and hold it. Leave yourself in a deep bow, and then get up explosively by breaking the soles of the ground. Land on the peaks then put the heels on the ground and let it go directly into another deep groove of jumping again. Repeat to reach the desired number of reps. Do 20 such squats at each set. Make 3 sets with a 60 second break between them.

2. Shot
This exercise imitates the snare made with the dumbbell , but it’s a little easier to do with a bag of force.

Execution : You start in a position of generosity. Hold your handbag in front of you at the tibia level. Stand up and pull the bag to the chest; after it reaches the chest level, without stopping the movement directly above its head, in an explosive and continuous motion. Maintain one second of the bag over your head and take it lightly to the starting position, then repeat. Make 3 sets of 10 reps with 60 seconds break between sets.

3. Fanders with the power bag in the back
An exercise for the legs and the median area.

Execution : Stand up and put the bag on the shoulders, holding the handle. Do it in front of you. Do the fanders alternating their legs and walking. Do 20 steps (10 feet each). 3 sets with 60 seconds pause.

4. Russian shouts with a force bag
An exercise that will fire your abdominal area. Especially skewed muscles will work intensely to perform this exercise.

Execution : Hold your bottom and hold your sack to the chest. Grab the sack and rotate your trunk from one side to the other and move the bag. The easiest option is to keep your feet on the ground and the harder option is to keep them in the air. Rotate 30 seconds, this is a set. Make 3 sets with 60 seconds pause.

Powerbags are great tools to diversify your workouts and add functionality. Use bags of a weight appropriate to your level of physical training. The exercises above are just a few examples. Much can be done, the power bags being very versatile.

The ideal raw egg for mass gain?

Eggs are an important source of protein for athletes . It is a complete food that will have multiple health benefits.

If you want to gain weight , there are no faster ways than eating eggs, and watch out for raw eggs .

The raw egg to accelerate its weight gain?
Eggs have a lot of potential . Their nutritional value far exceeds that of most other foods.

In addition to being a very good source of protein , eggs also have vitamin D in its natural form. They also contain a lot of B vitamins, iron, folic acid and vitamin B12 .

However, it should be noted that keto plus premier all these elements are reduced by half because of cooking. If you want to enjoy all these benefits, it is best to eat the egg when it is raw .

Quick mass gain: instructions for use
Raw eggs can be eaten for a long time. But the best time to consume it during the day is in the morning at breakfast . You can very well drink it every morning.

The recipe is simple : a 1/2 glass of milk, 2 raw eggs, 1 banana and 1 cs of peanut butter in a blender and the trick will be played. You accompany him with food light enough to avoid eating too many calories and you will have a diet worthy of a real sportsman.

If you are a beginner , this recipe will help you adapt your taste buds to the taste of the raw egg. The banana will bring you a good dose of carbohydrate and mask at the same time, slightly, the consistency of the egg white.

What are the benefits of raw eggs?
Raw eggs have incredible health benefits. They help eliminate toxins produced by the body and therefore fat also at the same time.

White, despite its viscosity, is the favorite part of athletes. Indeed, albumin is excellent for muscle fibers. In addition, it contains no fat or cholesterol and is also very low in calories, only 52 kcal.

Egg yolks are much richer in nutrients. Zinc, choline, lutein, omega-3, vitamin D globally make up the yolk .

White and yellow complement each other to be beneficial to the muscles .

Is there a danger in consuming a raw egg?
Cooking gives the egg many benefits too. The raw egg is indigestible and cooking helps it to be better for the body.

Also, according to a scientific study, one in 10,000 eggs, or 4.5 million eggs per year, is contaminated with Salmonella enteridis . Consumption of this infected, raw egg can cause nausea, diarrhea and even kidney disease. Nearly 500 people die each year from a complication due to this bacteria.

If you follow a diet based on raw eggs , you will have to pay close attention to egg hygiene.

Winners of the contest Mr. Olympia from 1985 to 2018

MEaster Olympia is the most significant international bodybuilding competition held under the auspices of the International Federation of Bodybuilding (IFBB).

In 1984, the main winner of the competition was Lee Haney. His body was so prominent that no one doubted his victory. As it turned out – Lee Haney was to become “Mr. Olympia” 7 more times!

In 1992, the absolute champion of the tournament announces his retirement from the competition. Therefore, the main struggle erupted between two mighty athletes – Kevin Levron and Dorian Yats. The latter turned out to be the best, he took the main prize, which he could “bring” to 1997, inclusive.

Then came the era of Coleman. Ronnie supreme 500 male enhancement is the winner of 8 victories in the Mr. Olympia competition (1998-2005) and 26 victories in total, as a professional IFBB bodybuilder.

Coleman graduated from Grambling American State University (GSU) in 1986 with a degree in accounting, while studying Ronnie played football for the university team.

It is worth mentioning Jay Cutler, who is a four-time “Mr. Olympia.” In addition, he is the only bodybuilder in the history of the IFBB who regained the title of Mr. Olympia after a defeat (in 2008 from Dexter Jackson).

Since 2011, the Olympia podium in the hands of Phil Heath. In the absence of Jay Cutler – “white hope” on Olympia “there are no real contenders for the title of the winner with a light skin color.

Pre-fatigue: yes or no?

With mong all the training techniques prior exhaustion stands out primarily for its popularity. This method applies almost every literate athlete. Its importance is beyond doubt, but many bodybuilders are still not familiar with the basic principles of prior fatigue. They only unsuccessfully copy the general scheme using isolated movements. In fact, the essence of the methodology is much deeper.

What is the preamble for?

During the training, the following picture is often observed: you perform a heavy basic movement and you cannot load the target muscle group. A prime example is the bench press with a barbell. So, for sure you are faced with a quick “delivery” of triceps, despite the fact that the chest almost did not work. There can be a thousand of such situations: when bent to a belt, the biceps surrenders quickly, or in squats with a deadlift, the extensors of the back are the first to fail.

In order for synergists – untargeted muscle groups that help to perform the movement, do not surrender ahead of time, you need to pre-tire your target muscle. For example, in front of the bench press, perform isolated information with dumbbells or in a crossover. As a result, the chest will get a good load and give up along with the triceps. The whole method of prevention is reduced to this seemingly banal scheme.

The use of prior fatigue allows you to load the muscle group in the basic movement several times more detailed than with the classical training. Of course, this will lead to an increase in the effectiveness of the training. Well, the last positive factor is the so-called power warm-up. Performing the bench press after the hands, will provide a good warming up of the chest muscles, and this will reduce the risk of injury.

Of the minuses can be noted a small working weight. A slightly tired chest will not have the usual strength characteristics. It is quite easy to find a pair of isolating and basic movements, and for any muscle group:

1) Chest: flattening hands in a crossover – bench press;
2) Shoulders: dumbbell lifts through the sides or in front of you – dumbbell press or barbell up;
3) Legs: bending or straightening in the machine – squats with a barbell;
4) Back: shrugs – craving for a belt.

But not everything is as wonderful as it seems at first glance. In order to boldly apply the method of prejudice, you should know about its main opponent – the classic training.

Method of subsequent fatigue

This method is associated with the classical training scheme. He assumes performance of basic exercise and only then isolated. That is, first you start the bench press, and then “finish off” the chest with streaks and reports. It would seem that there is good?

Firstly, only the subsequent fatigue allows you to work with submaximal weights, but the higher the weight, the greater the strength, and hence the entire effectiveness of one beast test the training. Speaking essentially, increasing working weights is one of the key factors in gaining muscle mass. Secondly, the basic movement always requires the extreme concentration of the athlete and good control over the exercise. Unfortunately, it is rather difficult to comply with such factors with an already tired muscle group. Another thing is when you set a heavy base load on “fresh” muscles.

However, the early delivery of the synergist muscles will not allow you to load the muscle in detail, and as a result, the stimulation to growth will be reduced. In general, everywhere there are pros and cons. But what to choose?

The combination of both techniques

In fact, it is most rational to combine both methods in one training. It may look something like this:
– basic movement;
– insulating movement;
– basic movement, etc.

In this embodiment, you get the so-called pair of exercises. On the one hand, the basic exercise is the first, and on the other, the second. As a result, you summarize both the pros and cons of both methods. The number of exercises in this case should be at least three, otherwise the whole principle loses its meaning. In addition, you can use supersets (super-series), during which one pair will use overwhelm, and the other – consistent fatigue.

Results

In general, we see that the undoubted advantage of pre-exhaustion is a detailed study of the target muscle group. In addition, it insures us from injury. However, we do not get that treasured increase in strength, and as a result, the option of falling into a plateau is possible. Cons: lack of development of muscle coordination and the possibility of injury during the implementation of the basic exercises. In the author’s memory, there have been cases when an athlete who was carried away by pre-exultation dropped the barbell in the bench press.

That is why we recommend that you consciously approach the training. If you feel that the basic exercise is difficult for you to do, use the equipment. Yes, of course, in the end you get a mostly isolated load, but in return you can give everything 100% and not get injured.

Anyway, don’t use this method all the time. Alternate it with others, otherwise you risk falling into a plateau, but this is a completely different topic.