Author: Daniel Jacks

5 Easy Steps to Reveal More Muscle

Published / by Daniel Jacks

main-more-muscle-in-less-timeIs weight lifting your favorite? And spend most of your workouts lifting and beating your previous record and becoming thrilled about it? You donít have to avoid doing a lot of cardio. Just because you hate it and feel that it is consuming your muscle, does not necessarily mean so. Cardio helps to reveal your muscle.

To achieve a lean and wonderful physique, you need to perform a lot of cardio. Gaining much weight will make your traps and deltoids invisible. Cardio does not involve running for long distances. By following the five guidelines we provide, you will be in apposition of revealing your muscle. You will not be needed to perform too much cardio, but you will only need to do it at least twice a week for 15 to 20 minutes. You will be needed to perform what you like with a high intensity. After some weeks, you will be able to see the muscle because the fats have been burnt. It is the best for achieving good results without straining.

Transform the Cycle

The frequency of lifting should not be the same at all times because you are maintaining the same durations of the cardiovascular exercises.

You should keep your anaerobic exercises at a minimum in order to add lean muscle. Such exercises should be scheduled at least once or twice a week for 15 to 20 minutes. This will give your body the perfect conditions for muscle creation due to the reduced energy expenditure.

Increasing your cardio will enable you to develop lean muscle. This should at least be done two to three time every week. It will also help you reduce your body fat.

To keep the workouts more interesting, you should consider alternating your cardio. At some instance you take the treadmill, sometimes opt for rowing or elliptical and cycling later.

Isolate Cardio from Lifting

How and when you do your cardio will affect your ability to recover from too much energy training.  By simply planning well such complications can be avoided, and your muscle will not be burnt.

Separate your cardio days from your lifting periods, select a day for aerobic exercises to cater for the body parts that the weight lifting does not take into considerations.  If you intend to develop your legs then are not supposed to indulge in too much cycling and afterwards performing squats. You are needed to space them in order to rest your legs.

If you choose to do cardio and weight lifting the same day, then you will need to perform a cardio exercise that will target the body parts that weight lifting did not take care. Rowing is always advice to be done on a day in which your weight lifting do not affect the upper part of the body because rowing concentrates on the upper part your body as well as your legs.

Lifting the weights is recommended whichever way you choose to perform your cardio and aerobic exercises. Ensure that you have enough energy for your weight lifting, avoid doing the lifting when tired. It can be dangerous.

 Don does not make an Impact

Ensure that your body does not drain too much of the energy by performing much of weight lifting and cardio. Performing lifting will be enough to give your body the ability to regain from the intense energy lost when lifting.

Ensure that your cardio exercises reduce microtrauma to promote your muscle building. Cardio like running on hard surfaces like the tarmac will stress your joints and muscles. Such problems can also be inflicted by jumping a rope.

The best to consider involves swimming, cycling and using the elliptical machine.

Refrain from the “Fat-Burning Zone”

Many tell that it takes 20 minutes of continuous workouts for you to start burning fat. This theory is worth ignoring because it is not significant.

When training at high intensities your body requires more energy. This is well illustrated by the body of a sprinter. Doing a lot of exercises ensures that your time is well spent. You can have an intense cardio workout for at least 10 to 15 minutes.

Performing workouts that demand short bursts of energy is perfect.  This can be followed by intense recovery moments. This will help you to loose fats and exercise your heart.

Select the path of more Resistance

The most significant ways of varying the intensity can be achieved by varying the gradient on the treadmill or changing gears on your bike. It is very important to ensure that the level of resistance achieved does not reduce or is more than the amount of energy required when you embark on weight lifting.

Why does lactic acid build up in muscles? And why does it cause soreness?

Published / by Daniel Jacks

1427449604746Panting is caused by strenuous exercise and you always do so in order to pay back the oxygen debt you owe to the muscles. The most preferred form of respiration is aerobic which involves using oxygen as one of the reagents by the bodyís power house. Some exceptions cannot be handled by aerobic respiration such as heavy lifting or evading a jaguar. In this case, the body may not be able to deliver the amount of oxygen the muscles need to deliver the enormous amount of energy which forces the muscles to use anaerobic respiration.

Glycolysis is the process by which glucose is broken down in a series of reaction to form pyruvate. In cases where there is plenty of oxygen in the body, pyruvate is further broken down to increase its efficiency or rather its energy output. Under low supply of oxygen, the pyruvate is broken down to lactate, a substance that breaks down glucose and in the process releasing energy. This process is sustained for periods of about 3 minutes. Lactate will keep on accumulating in the muscles and reaches a very high level.

Lactate disrupts other metabolites and scales up the level of acidity in the muscles and therefore results in a number of side effects.  This means that anaerobic respiration may slowly decay due to high levels of acidity making it virtually impossible to breakdown glucose to energy. This process is somewhat counterproductive because the muscles are the largest producers of energy yet it produces substances that block its energy production process. It doesnít matter what you think about it but the fact is, nature designed the muscles with that mechanism so that it can prevent damage of extreme exertion.

Lactic acid or simply lactate is not actually the chief perpetrator of muscle soreness as most people claim after a strenuous exercise. The burning sensation is always caused by a combination of a lactic acid with other dozens of metabolites though it is not clear which exact metabolites are responsible. The reason why you feel so much pain is because the body forces you to stop so that it can recover and also protect itself from being overworked.

The soreness of the muscles that is always felt even after some few days was found to be less affected by the lactic acid as researchers examined the pain levels in relation to lactic acid level. In some cases, severe muscle tenderness and a drastic decrease in energy and motion range is caused a condition known as delayed-onset muscle soreness (DOMS), which reaches up to a maximum of 24-72 hours after a strenuous exercise.

Muscular damage and excess release of metabolites might be attributed to the cause of DOMS, though it has not been scientifically proven. However, the soreness, inflammatory-repair response, and swelling are a result of the responses to the extreme damages done to the muscles. A key factor to the development of DOMS is the nature of muscle contraction. Muscle eccentricity occurs when the muscles stretch or lengthen, such as lifting a load. This process tries to contract the muscles but a failure could occur.

Research has shown that eccentric contractions are a major source of muscular damage compared to the concentric contractions. Concentric contraction is where the muscles shorten like in the case of releasing a load. This observable accounts for the severe DOMS experienced when you try to run downhill.

As the problem of delayed-onset muscle soreness continuous to cause havoc amongst people who perform extreme physical exercises, physiologists, on the other hand, are burning the midnight oil to come up with a solution to this menace. The researchers are now focusing on the development of anti-inflammatory drugs and even come up with some supplements to help prevent muscle soreness. A treatment to the problem could also be a breakthrough.

But for now, the muscle soreness still remains under active research with no available recommendations yet. Remember the inflammation of the muscles can be significantly reduced if you take some anti-inflammatory drugs which are available at your local chemist. The anti-inflammatory drugs may also help to reduce muscle soreness. Unfortunately, the reduced muscle soreness would spell some negative effects on the muscle cell repair and may end up taking a few weeks to normalize. You have an idea now on what happens behind the scenes.

Beginner’s Guide To Strength Training

Published / by Daniel Jacks

4290-strength-training-and-endurance-a-beginners-guideYour first time ever experience is always memorable. It could be when you benched 225 pounds the first time, or when you set a new personal record on the squat, or even when you had to get a larger size of jeans as your thighs became too big, the special feeling of vanquishing the new challenges motivates you to keep on working hard to achieve your goal in the gym.

However, the fit and strong body won’t happen overnight and the toughest thing is actually maintaining it. as a matter of fact, once you passed beginners stage, it is easily and quickly stalled. And that is exactly the right time to move on to your first strength phase. So, letís start to get strong, as strong as Hercules or Hulk!

You can follow the simple steps below and build your own strength training routine.

Know Your Maxes

To begin with, it is important you know your maxes. Do you know your present bench, deadlift and squat IRM (one-rep maxes )? If you donít, find it now. You can test your IRM in two different ways.:

1. By Working Up To 3 Heavy Sets And Approximating

You should be enabling to lift 90 % of your 1RM for 3 to 4 sets. If you can do 3 sets of 225 pounds, divide 225 by 0.9 and you will get your 1RM about 250 pounds.

2. By Testing

Just test your 1RM by lifting the heaviest single you can without losing form. Make a test period as a week and lift on a different day.

You can choose whichever suits you, understanding your maxes helps two crucial training aspects: setting achievable goals and planning your training routine.

Set Your Realistic Goals

Generally, strength cycle lasts between 12 and 16 weeks. For the beginner, gaining 5-10 % on your taxes during a cycle is the general goal, so if your can best bench press 225 pounds at best now, aim at moving the bar up between 235 and 245. Still, the progress may not continue at this rate all the time. As you keep on training many years, every pound you added to the bar is a sweat and tears victory. Think about it when you set your first goal, aim to increase your lifts by 5 %.

You also use taxes when you decide your training loads. Take your ultimate max and decrease it by 5-10 % and you get your training max. It’s for ensuring that you can plan enough training volume without overdoing. The aims here are more quality reps without failing, the right amount of loads that your body can handle with better technique.

Practice Your Form

A novice to strength training should take a practice first strategy. You may feel discouraged to go back and do the basics, however, that’s exactly what a long lasting training career needs. Go back to the beginning and you’ll get angry and frustrated at first then your training nose dives. Because you won’t gain the required skills to advance.

Focus on mastering the lifts: bench, squat, overhead press and deadlift. You’ll be stronger consistently during your training period. Don’t get trapped on your one-rep max, and concentrate on becoming a skilled lifter.

Choose A Simple Strength Scheme

By the grace of the Internet, you have an unlimited access to lots of great programs provided by reputable experts. There are so many to choose from. However, just better to avoid them.

Westside is tempting and you may find it is had to resist the attractions of Smolov squat routine. However, they are all quite complicated and require a huge and solid training bases such as fitness and skill. And they are not what you need right now anyway. They are not the only ones, there are millions of complicated training programs all over.

What you need right now is simplicity. The perfect routine for your main lift is 5 sets in the 70-85 % range and 3 sets in the 75-90 % range. For assistance lifts sets in the 5-8-rep range, maintaining a couple of reps left in the tank at the end of every set. As it is not a bodybuilding, you wonít get muscle failure.

Choose Your Exercises

You can do multi-joint lifts with dumbbells, kettlebells, and barbells. You donít do any machine training and only do a little bit of single-joint training in order to achieve absolute strength development. You only need a simple training.

What You Focus on:

Deadlift and its variations,such as Romanian deadlifts, sumo deadlifts and rack pulls.

Bench press and its variations,such as floor presses, dumbbell bench presses and incline bench presses.

Squat and its variations,such as box squats, front squats and goblet squats.

Overhead press and its variations, such as dumbbell overhead presses, seated military presses and kettlebell overhead presses.

Planning your routine by combining them should be quite simple. As your main lift, use a full-range bench press, squat or deadlift and repeat sets of 3 or 5, and choose a variation for each as your assistance training. For example, floor presses with bench press, rack pulls with deadlifts and so on.

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