Friday 31 August 2012

Protein Shake Recipes.

Huge Selection Of Great Tasting Mixes

 Tired of drinking the same boring, bland tasting proteins shakes? Try these superb shakes and mix things up with fresh ingredients and a variety of supplements. 

                   1# Reeses Pieces Shake!

Ingredients

Monday 20 August 2012


Here are 6 quick bodybuilding tips that you should live by. Pay heed to these and you are going to be on the way to success... Use these for faster results!
Tip #1: Focus On Lifting More Weight Over Time 

The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.
It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body's potential, so that in a few more weeks, you can bump it up to the next weight level. 
Tip #2: Go One Rep Short Of Failure
 
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
Central Nervous System:
The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively. This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.
Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you're not going to have much for a second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won't completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup. Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once 
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).
On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren't really giving you the best results-to-energy invested trade-off, so it's best you keep them limited.
What's more is that compound lifts you'll typically be able to lift more weight with, and since you read the first tip in this article, you know that's paramount to success.  
Tip #4: Fuel Your Body Right Before And After The Workout  
The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.
Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.
If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.
Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'. 


Never Go More Than Two Weeks Without A Change
Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.
Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.
What exactly is a plateau? A plateau can be defined as any point in time where you go more than two weeks without any type of progress. To you, the dedicated lifter, it spells wasted gym effort and time.
In order to prevent this plateau from occurring, your job is to make sure something in your program is always changing. This could be the order of which you perform the exercises, the amount of rest you take in between sets, or even the type of exercises you are performing.
If you can't bump up the weight in a successive session, it's time to change something else. If you do that, you will be sure you get the results you're looking for.  



Remember Rest Is Required  

Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.
If you don't allow the body to rest before you go back in the gym, instead of getting stronger, you're just breaking it down further and getting weaker.
Ideally you should take one day off between each weight lifting workout, but if you prefer to do an upper/lower split that has you working out at a greater frequency, then just be sure you have at least two full days off a week.
Also, for the cardio-minded, this does not mean go and do forty-five minutes of intense cardio activity. This means rest - active rest if you must (as in a light walk, jog, or swim).
If you try to push your body hard in other activities on your designated days off, it's going to impact progress. 


Here are 6 quick bodybuilding tips that you should live by. Pay heed to these and you are going to be on the way to success... Use these for faster results!
By: Shannon Clark


Article Summary:
  • The number one priority of any muscle gaining program should be lifting heavy weights.
  • Workouts that go to failure on each set will be very draining on the central nervous system.
  • Follow the rule that at least 80% of your workout should be using compound exercises.
Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you're going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works 'best', and therefore take more time than they should to even get going.
You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal physique.
That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.

The Sooner You Can Get Into The Gym, The Sooner You Will Start Seeing Your Body Transform Into Your Ideal Physique. The Sooner You Can Get Into The Gym, The Sooner You Will Start Seeing Your Body Transform Into Your Ideal Physique.
Enlarge Click Image To Enlarge.
The Sooner You Can Get Into The Gym, The Sooner You Will
Start Seeing Your Body Transform Into Your Ideal Physique.
dot
6 Bodybuilding Tips For Results
dot
dot
Tip #1: Focus On Lifting More Weight Over Time
dot
The first bodybuilding tip that will make the single biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.
It's not going to matter how many fancy principles you use, if you aren't increasing the sheer amount you are lifting over a few months of time, you aren't building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get 'stuck' and aren't able to bump the weight up higher, that's when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body's potential, so that in a few more weeks, you can bump it up to the next weight level.
Drop Sets & Supersets:
Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. Supersetting is when two exercises are performed consecutively without any rest.


All those fancy protocols will definitely have an advantage down the road once you've attained a level of musculature you're satisfied with, but until that point, you should use them intermittently when you're unable to lift heavier.
The Number One Priority Of Any Muscle Gaining Workout Program Should Be Lifting Heavier And Heavier Weights.
Enlarge Click Image To Enlarge.
The Number One Priority Of Any Muscle Gaining Workout
Program Should Be Lifting Heavier And Heavier Weights.
dot
Tip #2: Go One Rep Short Of Failure
dot
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the muscles past their comfort level in order to see progress, you can run into a number of problems when you're lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
Central Nervous System:
The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively. This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.
Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

After a few weeks of such a program, it's highly likely that you'll find the CNS is so exhausted that you can't even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you're not going to have much for a second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the intensity level needed to build muscle, but it won't completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
You Can Run Into A Number Of Problems When You're Lifting To Failure Each And Every Set.
Enlarge Click Image To Enlarge.
You Can Run Into A Number Of Problems When
You're Lifting To Failure Each And Every Set.
dot
Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once
dot
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren't exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).
On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren't really giving you the best results-to-energy invested trade-off, so it's best you keep them limited.
What's more is that compound lifts you'll typically be able to lift more weight with, and since you read the first tip in this article, you know that's paramount to success.
RELATED VIDEO: Layne Norton: Inside The Life Of A Natural Pro
Episode #4: Compound Vs. Isolation!

Watch as IFPA & NGA Pro Bodybuilder Layne Norton and his training partner Nick Katriphis show you what natural bodybuilding is all about! Episode #4: Powerbuilding, Compound vs. Isolation, and relationship insights with Isabel!
Watch More From This Series Here.
dot
Tip #4: Fuel Your Body Right Before And After The Workout
dot
The fourth tip to follow with your bodybuilding workout program is to make sure you're fueling your body properly both before and after the workout.
Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.
If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.
Throughout the rest of the day you can be a bit more flexible in terms of meal times and composition provided you're still meeting your calorie and macronutrient needs, but before and after the workout things need to be 100% 'on'.
Make Sure You're Fueling Your Body Properly Both Before And After The Workout.
Enlarge Click Image To Enlarge.
Make Sure You're Fueling Your Body
Properly Both Before And After The Workout.
dot
Tip #5: Never Go More Than Two Weeks Without A Change
dot
Fifth is the plateau busting bodybuilding tip. If you've ever reached a point with your workouts where it feels as though you are just not gaining any more muscle, this is a sure sign you're in a plateau.
Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.
What exactly is a plateau? A plateau can be defined as any point in time where you go more than two weeks without any type of progress. To you, the dedicated lifter, it spells wasted gym effort and time.
In order to prevent this plateau from occurring, your job is to make sure something in your program is always changing. This could be the order of which you perform the exercises, the amount of rest you take in between sets, or even the type of exercises you are performing.
If you can't bump up the weight in a successive session, it's time to change something else. If you do that, you will be sure you get the results you're looking for.
Your Job Is To Make Sure Something In Your Program Is Always Changing.
Enlarge Click Image To Enlarge.
Your Job Is To Make Sure Something
In Your Program Is Always Changing.
dot
Tip #6: Remember Rest Is Required
dot
Finally, to end off our bodybuilding tips, always remember to rest. Far too many people make the mistake of training too hard, too often, without allowing time for recovery.
If you don't allow the body to rest before you go back in the gym, instead of getting stronger, you're just breaking it down further and getting weaker.
Ideally you should take one day off between each weight lifting workout, but if you prefer to do an upper/lower split that has you working out at a greater frequency, then just be sure you have at least two full days off a week.
Also, for the cardio-minded, this does not mean go and do forty-five minutes of intense cardio activity. This means rest - active rest if you must (as in a light walk, jog, or swim).
If you try to push your body hard in other activities on your designated days off, it's going to impact progress.


dot
Conclusion
dot
So keep these quick but straightforward bodybuilding tips in mind. If you can incorporate them into your program successfully, you'll be on the right track to getting results.
Don't let yourself suffer from paralysis by analysis. Get a program together and then get into the gym and get going. You can then adjust as necessary based on the results you see.

 




Saturday 4 August 2012

bodybuilding


If there is one muscle group that identifies you as someone who practices bodybuilding is the arms.  When someone asks you to flex a muscle, more than likely the muscle flexed will the the biceps of the arms.  Isn't it true?
Thus, for many beginners who are just getting started, getting big arms is a huge priority.  Now, keep in mind that symmetry is key and you don't want to have a situation where the only muscular part of your body is your arms.  Thus make sure that you place as much emphasis on every single other body part (should go without saying).



With that said, I feel that there are two mistakes that are holding a lot of people from achieving the sort of arm growth that they could get:
Mistake #1: Sloppy Form
To get maximum stimulation on the arms you need to practice picture perfect form.  Breaking your exercise form will simply get others muscles involved taking valuable stimulation away from the arms.  Remember that they key to lifting weights is to use these as a tool to make the intended muscles work hard and grow as a result.  Sloppy form will not only risk a debilitating injury that can take you out of the gym for a long time, but also is robbing you away from your bodybuilding gains.
Mistake #2: Overtraining
Too much of a good thing can be bad.  Unless you have incredible genetics, or are a super advanced bodybuilder who knows what his body is capable of handling, 20 set biceps routines will just overtrainyou.  For the biceps and the triceps limit the number of sets to 6-12. The biceps is a relatively small muscle used in other movements for bigger muscles like the back and the shoulders. While the triceps is a bigger muscle than the biceps (twice a big actually), remember that it is used for all the pushing movements of your chest and shoulder exercises. Thus, there is no need to perform more than 6-12 sets ether. If performing triceps after a chest workout 6 sets will suffice. If performed any other day you can do as much as 12 sets provided you have a good recovery capability. (Refer to the various bodybuilding splits available here: ).
If you are confused on how to set up your arms routines please take a look at my arms routines page below:

Keeping Your Bodybuilding Training and Diet When Out of Town

Monday June 11, 2012
With a lot of people taking vacation at this time of the year, I have gotten a lot of emails regarding how to keep their bodybuilding program when they are out of town on vacation.
Since I travel a lot, not only for vacation but for business as well, here are some practical recommendations on things that you can do in order to keep your bodybuilding lifestyle going when you are not at home:

Bodybuilding Diet Design Made Simple

Wednesday May 30, 2012
The hardest part for those who are just getting started in bodybuilding as well as many intermediate bodybuilders as well is designing the properbodybuilding diet.  There are so many myths and misinformation out there, that designing a bodybuilding diet can prove to be daunting at times.
If you have no idea on how to put one together, you are just in luck because this month, IFBB Hall of Famer and living legend Lee Labrada not only sets the record straight on carbs, proteins and fats, but also shares a very simple method to put your bodybuilding diet together.