Muscle Hypertrophy

Muscle hypertrophy is a term which means the increase in volume of the muscles due to the growth of muscle cells, especially muscle fibers.

  The amount of muscle in the human body depends precisely on the number of muscle fibers and their density - two indicators that can be successfully increased by compensatory effects caused by heavy weight training.

 How it works - every muscle (or muscle group) is made up of bundles of muscle fibers. Loads and physical stress which arises during exercises with weights, making the structure of each muscle fiber thicker and dense. This physiological process gives inflated appearance of the muscles, which are dreaming all cross the threshold of finesse gym.

 To achieve quality muscle hypertrophy and increased muscle growth the most important condition is to maintain a good protein synthesis. He for its part depends on the proper nutrients that enters the body and allow it to meet the needs of the internal processes that have the greatest impact on the accumulation of lean muscle mass.

Diversity training - the key to abdominal shaped "abs"

Change the weight and number of repetitions for the better development of the abdominal muscles

 Hypothesis

Most bodybuilders stick to traditional exercises for abs like crunches, lifting legs, etc. and make them about 20 repetitions of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.


 
 The research

The research team from Youngstown State University held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

 The result

Researchers surprised to find that whether the subjects were trained to stomach 3 or 6 times a week, the strength of their abdominal muscles haven't risen significantly.

  Conclusion
Training with the same resistance, with no change in the number of repetitions, leading to sluggish even when it comes to abs.

  Advice

Regardless of how many often you train your abs, the most important success factor is the diversification of gravity impedance and number of repetitions. Necessarily add weight exercises like crunches with weight,sit ups on machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate severity medium reps (8-15) and light weight (or no weight) with many repetitions (15+).

4 exercises for abdominal press

Importance of the muscles of the core is large in the rest of the body. Without stability in the abdomen to achieve the goals it is impossible to offer workout crunches with which to grow healthy and strong muscles.

 The exercises consecutively with three circular workouts.

1. Crunch presses with dumbbell 
 Lie on your back and bend your legs at the knees. Hold the dumbbell with outstretched arm above his head. Perform crunch ups.

2. Crunches with weight
  According to your level of experience, choose a suitable weight. Beginners could use disk weighing 5 kg, advanced 20 kg.

3. Lift the legs


 Lift the legs forward and up then lift them awry. Advanced you can use ankle weights 2.5 kg.

4.  Side presses
In this exercise, the range of movement is relatively small. About your side and lift both your upper body off the floor and lower body. Hold for a second in the up position.
 

Shoulder press machine

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing

METHOD OF PERFORMANCE 

1. Select weight and sit on the machine

2. Grasp the handles of the machine, keeping the arms in line with the torso. This is the starting position.

3. Push up, stretch your arms fully.

4. Slowly bend your arms, trying to control the weight with shoulder muscles, not triceps, reaching the starting position.

Calcium

Calcium is an important mineral - involved in bone formation, blood clotting in the work of the muscular and nervous system. Calcium increases muscle strength and helps in the removal of excess fat.

Calcium can be found in dairy products and vegetables. If you do not like milk or suffer from lactose intolerance, there are ways to obtain the mineral in their diet.Foods rich in calcium include: almonds, broccoli, beans, figs (4 pieces will givemore than 100 mg of calcium), oatmeal, orange juice, salmon, sesame seeds and more.

BENEFITS OF CALCIUM 

- Improves bone health;
- Helps achieve ideal weight;
- Protects blood vessels;
- Reduces the risk of colon cancer;
- Reduces premenstrual symptoms;
- Controls blood pressure;
- For healthy teeth and gums;
- Prevents osteoporosis;
- Helps to transport nutrients.

Calcium with Vitamin D for muscle strength

 

Vitamin D is required for absorption of calcium. Doses greater than 1 g calcium daily along with vitamin D increase muscle strength and improve muscle contractions. Calcium supplements are important for women bodybuilders because they are prone to lack of that mineral.

Calcium for weight loss

Study of Soares and Ping-Delfos in 2011 shows that people who eat breakfas twith food rich in calcium have an increased metabolism, burn fat faster and have less appetite. There are several hypotheses about similar results. One of them is that, probably calcium reduced absorption of fat and calcium that is located in the fat cell lipolysis and increasing fat loss. Therefore, it is believed that the combination of calcium with a high protein diet is

very effective in lowering of excess fat and increasing muscle.

Side effects and recommended dosages

 

Although calcium is an important mineral with many benefits for the body, care should be taken in overdose. Excessive doses of calcium can lead to hypercalcemia, risk of heart attack, kidney stones, constipation, urinary tract infection.

Adults need 800 mg of calcium daily, 500 mg of which must come from diet and 300 mg of supplements (take them with a meal for better absorption). On calcium supplements are best to contain vitamin D, because if you miss it will not absorb calcium.

Stronger wrists and forearms in 60 seconds

No other exercise is not loaded so the forearm by winding disk (wristt roller). If you are doing this exercise,

you know that after you finish your veins pop up like nothing else, and forearms grow rapidly. There is one problem, however, and these are the shoulders. Want to get moving, but holding the handle above his head limited repetitions and weight that you can use.

If you want to help your shoulder muscles support your forearms somewhere. Thus takes a significant part of the load on your shoulders and you can do more reps with more weight.

WORKOUT 

1. Wrist Roller
series: 3 ; reps: 2

2. Plate Pinch 
series: 3 ; reps: for the longest possible time

3. Fat Bar Curl 
series: 3 ; reps: 10 

 Additional advice

Avoid the use of wicks for each pulled exercise since they inhibit the development of the forearm. Unless you really do not need them at record breaking or you really can not hold the weight, do not use wicks.

Is there pain, no growth

If at the beginning of your workout appear sharp pain in the shoulder, elbow or knee and then gradually decline (may even disappear) after several series to reappear a few hours later, you probably have tendonitis.

Every serious practitioner had, has or will have it at some stage of his career orlife.

Tendinitis is the most common injury congestion in weight training - up to 12% of the total number of such injuries. Because of its nature, such training is repetition and you can easily see how they arise. But that lifting weights does not mean you will get injuries. It is guaranteed to prevent tendinitis and, if necessary, treated them before they confuse your workout.

Precautions

Luckily easily avoid tendonitis if you follow the following rules:

1. Before training do 5-10 minutes total heating of the body - in exercise bike or treadmill.
2. Heat and muscle group that will train.
3. Perform work series with perfect technique.
4. Soothe your muscles that you trained with 3-5 minutes total exercise.
5. Finish the workout with stretching of the trained muscle
6. Follow the rule "10%": do not increase the burden hardest working series with more than 10% from the previous workout.
7. Break muscle group should be at least 24-48 hours
8. Frequently changing exercises

Treatment

If tendonitis occurs fight against him include:

1. Active rest the injured muscle group, avoiding movements, increasing pain, and practicing other muscle groups.
2. If the injury is acute (new), apply ice 1-2 times a day. If chronic back - apply thermal therapy (heat) 1-2 times daily.
3. Take preparations containing glucosamine, chondroitin and msn.
4. After 5-7 days, start gentle stretching of the tendon once a day. You can begin and gain his lifting very light weights.
5. Gradual return to normal activity, but do not forget the precautions!

Judo - kink with rope

Type: Mains wiring
Main muscles performing the movement: Abs
Other muscles involved in movement: No
Equipment and facilities: pulley, rope
Level: N / A
Movement: Pulling

 Method of execution
1. Connect the cable / rope to the pulley and adjust the most - low position.
2. Stand facing the cable / rope and grab it with both hands.

3. Place the body on the opposite side of the pulley and put the rope / cable on his shoulder, running like judo - kink.
4. Drag the weight to your feet, making the body curve and maximum bend down forward.

5. Return to starting position and repeat until complete exhaustion.
6. Repeat the burden is on the other side.