Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.
The first thing to note is that a repetition consists of three elements – namely lower, pause and lift. The speed at which this is achieved depends on the desired outcome, but to maximize muscle growth a slow, controlled tempo is required. The process should never be rushed, jerky or bouncy but instead should be controlled and smooth.
The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use the following as a basic rule of thumb:
1. A single repetition maximum (1RM) increases muscle strength.
2. A six to eight repetition maximum increases muscle size.
3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.
Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that pre-exhaustion has to play in intensifying the training effect.
When an exercise employs two or more muscles it will be impossible to achieve failure for the primary muscle as the weakest muscle will give out first. This is perhaps best explained by giving an example. When targeting the chest, most exercises involve use of the triceps which is a relatively small and weak muscle. When performing the incline bench press for example, the triceps will fail before the pectorals have the opportunity to work to failure thus limiting the value of the exercise.
How do you get around this? By first performing an exercise that isolates and tires the pectorals before immediately moving on to the main exercise. For maximum benefits there should be no rest between the pre-exhaust exercise and the main compound exercise.
Beginners don’t need to worry about pre-exhaust routines but when they advance to intermediate level they can be introduced once a week for each body part.
Examples of pre-exhaust routines commonly performed by bodybuilders are listed below:
Biceps – barbell curls and close-grip, palms-up pulldowns.
Triceps – pressdowns and dips.
Pectorals – flyes and bench presses.
Lats – dumbbell pullovers and barbell rows.
Deltoids – dumbbell laterals and presses behind neck.
Traps – shrugs and upright rows.
Thighs – leg extensions and squats.
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Zeolite isentirely natural negatively charged mineral that is often used in a variety of forms. It is non-toxic to humans and seems to have the most benefits in the form of a liquid. Liquid Zeolite is thought to have many health benefits to those that take it as acts as a detox for the body. The suggested use for liquid Zeolite is to take ten drops three times a day. After ten days of this measure, the body should have undergone the detox procedure. From then on, a lower dosage may be taken to preserve the body’s healthy state.
The Center for Disease Control reveals that some people have over 100 unwanted chemicals in their body. These chemicals have been found in both the blood and urine. Along with chemicals, several types of metals, including mercury, have also been found in the human body. For this reason, it is believed that most people will feel great benefits from undergoing a type of detox procedure to rid their systems of these toxins. The liquid Zeolite, and any damaging metals or materials it comes into contact with, are extracted from the body within five to seven hours after consuming the mineral.
Through this detox process liquid Zeolite allows its users to have more energy, clearer skin, and a stronger immune system that leads to fewer colds, better sleep, and a clearer mind to increase thinking ability.
Liquid Zeolite also helps improve the symptoms associated with PMS irritability, and anxiety. It helps with headaches, joint pain, heartburn, constipation, allergy symptoms, gas, acid reflux, fungi, yeast, and even bad breath.
This mineral also removes metals from the body and restores the body’s proper pH level of 7.4. Certain foods, pollutants, and stress that people come across often defeat the appropriate pH level to maintain a healthy body.
It lowers blood sugar and may improve the symptoms or risk of diabetes. It also acts as a preventative against many ailments that people suffer from, such as viruses and even the flu. Liquid Zeolite may even reduce the risk of developing cancer.
The mineral helps the body’s antioxidant properties and prompts a healthy digestive system. It is even thought to take out harmful chemicals such as pesticides from the body, if it is used early enough after exposure to such toxins.
One study shows improved results in children with autism after taking liquid Zeolite. The most common improvements were seen in language and social skills in the children.
Many users admit that liquid Zeolite is easy and pleasant to take as it has no taste and may be taken with or without foods and liquids. It is a much more preferred treatment to coarse pills or injections.
While taking Liquid Zeolite may be an alternative that you want to consider with a health professional, bear in mind that everyone could benefit from the elimination of toxins from their body systems.
So whilst not claiming to be a wonder drug that cures all known ailments we could all benefit from using it.
If you own a trampoline, you already know that it is a great way to get out of the house, and into the fresh air. Did you also know that it’s benefiting your health? Jumping up and down on a trampoline is great for strengthening the cardio-vascular system and it is also an excellent workout for almost every muscle and organ of the body. Exercising on a trampoline can also be very helpful for adults and children because it helps to improve reflexes, flexibility, balance and coordination.
One way to enhance not only the fun aspect of the trampoline, but also increase the health benefits, is by putting a little extra effort into your jumping by doing some tricks! There’s lot of tricks that can done on the trampoline, from the beginner level to the advanced. Here’s a few of them beginning with some basics including additional tips to ensure safety and avoid injury.
‘Landing on the Back’ is one of the first, basic trampoline tricks any bouncer should learn and its very simple. Stand motionless on the trampoline with your arms at your sides or even with your hands in your front pockets. Fall backwards onto the trampoline, keeping your body straight and your head up. As your back meets the trampoline, let your head meet it naturally too, don’t jerk or twist it. You will bounce back up and then you can do it again, over and over until you achieve a good rebounding height. The more you practice this trick, the higher you will bounce back and forth!
Here’s an intermediate trampoline trick you can do once you’ve master the basic Back Landing trick. Begin the same way, standing straight and motionless, with arms at your sides or hands in your pockets. Fall straight back again, but when you bounce back up, land on your knees instead! The motion will keep sending you back and forth so you can repeat the trick as many times as you want.
Some advanced trampoline tricks include somersaults and flips. Either of these can be done backwards or forwards, but you should be very comfortable and confident with your bouncing abilities before attempting either of them. Once you’ve got the flip down, you spice it up by adding a spin to it.
Before attempting any trick, ensure everyone’s safety, including your own. Remember to look around and see how much room you have. You will definitely want to avoid a collision with any other jumpers that are on the trampoline with you. To further prevent any mishaps, warm up first by doing some simple bounces and once you get going, remember to keep your head and neck in a natural position. This way you don’t hurt yourself.
Have fun, be safe and keep on bouncing!
This article is distributed by Hansel Gunners. He owns a site, fitness model programme. Feel free to look at his fitness model programme website. You can also send your feedback at his fitness model programme site. Thank you.
As you may know, many thin down and fat loss experts are introducing new programs to shoppers every year making it harder for people to decide on a program that will produce the greatest amount of calorie weight lose in the shortest amount of time. Actually, another problem people are having is choosing a fat lose excercise program that will help to lose weight permanently by burning fat naturally.
What’s important that the first thing that one must understand is that the fastest weight to lose and losing fat is not the same thing. As a matter of fact, many weight loss programs have tricked people into thinking that it is the same, but most diets and weight loss programs only work by causing a person’s body to lose more muscle tissue and water than actual body fat. Let’s find out: do you want to lose muscle tissue or fat, and do you want to lose fat permanently? By the way, how about losing fat naturally so you won’t waste money on expensive and unhealthy diet pills or formulas that only last temporarily? It will be useful for you to discover that a good diet plan is not a temporary fix; it is a permanent solution that you can stick to. Actually, just because the scale goes down does not mean your body fat went down too. So if you really want to lose body fat, then stop using the term “weight loss”; instead say “fat loss or fat burning”.
First of all if your fat loss program does not explain to you the process your body has to go through in order to burn fat, then more than likely that your plan is more focused on you losing muscle tissue, water, and protein. Actually, they don’t tell you this, in preference they food you by saying how much “weight” or “pounds” you will lose in a short time frame. It’s common knowledge that most fat loss programs that work will advertise themselves as fat loss programs.
It should be taken into account that your eating plan should take your current health and fitness level into consideration. Keep in mind: if the program’s eating plan can not be customized, then move on. Also, on the other hand, if the program is only about fat burning exercises, then that program isn’t right for you either. As far as the issue is concerned, you absolutely must learn about fat burning nutrition along with working out. Another interesting fact for you to know is that an eating plan is only one half of an prevailing fat loss program. In my opinion, you must include fat burning exercises if you expect to lose body fat weight permanently and in a healthy natural way. Please note that if the program is only about fat burning nutrition, then that is not a program, it is a diet.
It is obvious that when you take a closer look at this issue, you don’t want a diet you want a complete fat burning program. You would be very surprised but the best fat loss programs go in depth in explaining to you the functions of Carbs, Protein, Fiber, and other vital nutrients and how they work together to burn fat quickly in your body. It is very important to take into account that an effective fat burning plan will never trick you into believing that one nutrient is better than the other. The fact is that your body needs all the nutrients to generate certain functions. As far as my personal experience can be taken into account, if you have too much of one and not enough of the other, then your body will not function properly which damages your health and your potential to burn fat.
The other fact is that you need to know how to continue to burn fat repeatedly. Actually, the key to permanent fat loss is by increasing your metabolism. By the way, this is also the quickest way to burn fat. If we are making a closer investigation of this problem, any program that is serious about permanent fat loss will explain to you about how to lose fat without destroying your metabolism. Do you know that most fat loss (not weight loss) programs are very good at helping you burn fat fast. It’s no secret that spry fat loss occurs naturally when you combine the right eating plan and exercise routines. To sum up, you should have no problem with learning the fastest way to lose fat if the program focuses on both diet and exercise.
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The potential for an mistake exists in practically each venture undertaken. From mowing the lawn to carrying boxes onto a truck to typing on the computer, there are various scenarios that may possibly happen all through these activities in which an individual could become wounded or in which an emergency may possibly arise. Health and safety DVDs are produced as training resources to assist individuals understand how to deal with and provide assistance through emergency situations. These DVDs cover a wide range of different subjects and can be very useful in the workplace. In many cases, health and safety films are used for training purposes. Many firms require that their employees complete health and safety training prior to being allowed to participate in work related jobs and functions.
Video Production is a great way to get the message across to all staff very effectively.
The impetus behind this training is to construct a secure working environment and give individuals with the tools they require to work safely, efficiently, and effectively. Health and safety films address subjects such as: first aid and CPR, preventing and managing stress, safe driving, hazardous materials, chemical safety, food service safety, preventing and managing computer related injuries, emergency evacuation procedures, and how to properly lift and carry. These videos can also facilitate firms develop disaster preparedness plans. Health and safety films are ideal training films for sizeable and small firms or local government agencies. Not only can the information disseminated in these DVDs be used in the workplace, but the techniques and measures taught through these videos can be used at home as well.
First aid and CPR films teach the basics of caring for someone with an injury, someone that is choking, or someone that is not breathing. Most everyone experiences some sort of stress through the day. Preventing and managing stress films are brilliant training tools for helping workers be aware of the causes of stress and how to minimize the negative impact that stress can have on their overall health and well-being. Safe driving is beneficial for everyone, and learning safe-driving habits is fundamental. Understanding how to properly deal with and dispose of hazardous materials is essential to almost any job, and individuals require to be properly trained in regard to hazardous materials. The same is true for chemicals. Knowing how to store and properly use chemicals can be life-saving. Food service safety is critical to the health and well-being of those that use food services. It is vital to appreciate why personal hygiene is important and how foodborne illnesses can be prevented. Training DVDs can assist employees prevent or minimize the injuries and damage caused by repetitious computer use. Having an emergency evacuation plan is key to the safety of workers and visitors, and training films can assist organisations steer clear of common mistakes made in emergency situations. When lifting and carrying heavy objects is part of the job description it is necessary to know the principles of safe lifting and carrying in order to avoid injury. The information provided in these types of DVDs can be useful at home, at work, or at play.
Health and safety DVDs can be useful regardless of the type of company or business. Almost all businesses will encounter some type of emergency situation at some point throughout its operation. Knowing how to handles these situations can help employers and workers avoid injuries and potential lawsuits. It is the duty of enterprise owners and companies to ensure the safety of their staff and visitors to their conglomerate. Health and safety films can provide the training needed to ensure a safe working environment and provide people with the information and training essential to handle whatever emergency situation that may arise.
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Diabetes Mellitus is a disease that happen on a lot of people all over the world. Preventing diabetes is possible and it usually can be properly controlled and in most cases, patients are capable to have healthy lives, however it is critical to properly diagnose the disease as quickly as possible.
What are Diabetes Symptoms
Understanding and recognizing the diabetes symptoms are really crucial, since an undiagnosed case of diabetes can lead in difficult health conditions. Several most common diabetes symptoms are frequent urination, extreme fatigue, extreme thirst, and blurred vision. Slow curative wounds are also oftentimes a characteristic and may lead in serious complications, like amputation, in people affected by diabetes. Commonly those who suffer diabetes type 1 will find out that the signs set in really quick, often in only a couple of weeks.
People that have Type 2 diabetes might not notice the symptoms, since they set in much slower and can often be really harmful. Often in these cases diabetes is not detected until a serious health problem occurs. This can be strokes, heart attacks, foot ulcers, and fungal infections, which are often stimulated by untreated diabetes. Other conditions, like high blood pressure, elevated cholesterol, and pancreatitis may as well be indicants of diabetes.
Diabetes Treatment
This is a great idea to be screened periodically for diabetes, but for someones who are overweight or people that have experienced the symptoms stated above, it is imperative to have a blood testing. There are some various screens, however they generally involve blood glucose monitoring.
The type of treatment established will vary and depends on the type of diabetes the patient has. Mostly those that get diabetes type 1 use a kind of insulin replacement treatment. This requires constant measuring of the blood sugar ranges and then putting in insulin as required. Some patients use insulin pumps instead of shots. Insulin pumps are devices that is tied to the body and distribute doses of insulin automatically.
Patients who suffer Type 2 diabetes are generally not able to inject insulin and this is usually dangerous to do so, because the body does not use it right. Proper diet and exercise, that is also important for diabetes type 1, is essential for patients who have Type 2 diabetes. In large part maintaining a healthy diet and exercising on a regular basis can control diabetes type 2. There are also various drugs that are used to help the body to absorp glucose.
Diabetes Mellitus is a disease that may, in many cases, be treated, but it is essential to recognize it as early as possible. You have to know how to identify diabetes symptoms and when you believe you have them it is advised to ask your doctor soon so you will have a proper diabetes treatment early.
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It seems like steroids are everywhere you turn your head these days. On the news, in most sporting circles, in high schools, on the street, in foreign drug rings, and on and on. It’s amazing what people think they know and really don’t know about building muscle. While most people are probably getting sick of it, I for one and glad that this is happening. I as a bodybuilder think that it is about time that this became “dinner table” talk because people’s perceptions really need to be changed in order for this sport that I love to be a legitimate endeavor.
Building muscle is a very complicated and often abused activity. I believe there are good and bad reasons for doing it. Human strength and the muscular body are amazing and beautiful things, in my opinion, but only if it takes hard work to do it and only if it is done in a healthy way. Pushing the limits of human performance in athletics is awesome and a great motivator for people to stay healthy and fit, but the problem is that these have stopped being the prime movers in the “business” of sports. The whole problem is that is has become a business and whenever money becomes the motivation the dark side starts creeping in.
It is amazing what people will do for power whether it is prestige, or wealth, or popularity, or visibility, or whatever. All that happens is that people get hurt and the sport is denigrated and ends up losing the respect and all of the above things that people are craving when they become involved in it. I mean come on can it be that fun to be better than everyone else, when it means that you have to resort to cheating to do it? Aren’t the best things in life those things that don’t come easy? And since when did the risk of death become worth it to so many people in exchange for a few fleeting moments of “respect” that you’re give? Well I want to be the first to tell you that all people who spend a lot of time building muscle are vain.
Why do I spend lots of time building muscle? Well for one thing it is a healthy thing to do when done correctly. It protects you from all sorts of injuries and pains. It keeps you fit as muscle is one of the best metabolizers in your body. It makes your bones strong, it protects your joints, it gives you good balance and control of your body, it allows you to do activities that you enjoy for longer. It also has positive effects on you mental health. It gives you a sense of accomplishment, it elevates your mood, makes you more confident, gives you the same kind of high that a runner gets by releasing natural endorphins, etc.
So by all means get into sports and get strong but do it for the right reasons and in the right ways or you are going to end up exactly where you don’t want to be—an object of scorn and ridicule and lying on your back in a hospital bed.
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When it comes to building muscle I like to keep things simple. It’s easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long “scientific like” words and explanations to show you they work to build the most muscle.
In this article I am going to get back to basics. I am going to show your three muscle building exercises you can’t afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program.
You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the “core” to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them.
3 core muscle building exercises:
Squat
The squat is the biggest exercise for packing on serious poundage. There’s no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position.
The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder.
Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because it’s the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you’ll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.
Bench Press
The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifter’s strength. How many times have you been asked “how much do you bench?” I bet you’ve never been asked how much do you squat or how many chin ups can you do.
The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.
The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.
Wide grip Chin Up
If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body.
The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a “hanging” position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.
Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session.
When you should be doing these exercises
Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!
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