Creatine usage

There are two effective and most popular ways to use creatine. The first - rendering. Rendering takes 4-5 days and used 20 to 30 grams per day. After rendering the transition phase to the maintenance phase, during which the dose of 5-15 grams per day in order to ensure a lean startup. Alternatively, a more progressive, spent the rendering phase and immediately used after 5 to 15 grams per day. Muscle creatine is achieved through the completion of 25 to 35 days of dosing and continued no use in the results, so it is recommended to take a break.

It was found that stimulation of insulin secretion with creatine use common carbohydrates (glucose, dextrose) enhances the absorption of creatine and related sports performance. It is therefore recommended to take creatine with high glycemic-index carbohydrates.
Among other things Steenge and colleagues (2000) found that creatine uptake was the same with him and with 50 g protein, 47 g carbohydrates, and only with 96 g of carbohydrates potreniruotiniu drink. So it is safe to use creatine, protein - carbohydrate cocktails.

Creatine monohydrate. How to use?

There are a variety of sources, promote use creatine monohydrate by using different patterns. As the research and practice in this area a little at odds and unable to find any way to use creatine monohydrate best to provide you with that which does not interfere with the theory and at the same time it is proven in practice. This is a convenient and simple method of administration, without any "rendering phase, in order to minimize the side effects of creatine and get the maximum effect.

Creatine builds muscle, and gained stocks are limited. Our goal is to maximize the complete muscle creatine. Doing so, "rendering phase (after taking 10g of creatine or more on a 30 kg body weight per day, 4-7 days), we can fill in muscle creatine in a short time as a quick way to increase strength and other positive effects of creatine, but taking large doses of creatine, we significantly increases the chance of side effects and the risk of injuries, which is increasing due to the very fast increase in force (the strongest effect is for those who use creatine for the first time).

However, you can load the muscles gradually, 3-4 weeks. This way, your strength will increase gradually, and the chance of side effects for display far lower daily dose of creatine will be significantly lower.

Consumers in terms of creatine cycles, among them a break:
• optimum cycle time: 6-8 weeks.
• Break: at least 4 weeks. If you break the is too short, use the next cycle will have less impact.
• Creatine Daily Intake: 5g on 30kg of body weight per day. (Eg if you weigh 60kg - use the 10g per day. If you weigh 90kg - use 15g per day.)

Essentials of Branched Chain Amino Acid

Branched Chain Amino Acid (BCAA)consumption is quite simple, just need to know some of the principles under which you will know how and when these amino acids consumed. Of course, you can use a blind or with the manufacturer's recommended schedule of administration, but to get better exposure or consumption of more efficient use, the BCAA treatment should be tailored to your diet while taking into account the intensity of training and muscle recovery.
BCAA administration principles

BCAA not only take into raising muscle mass, but also burn fat. BCAA burning fat will help preserve more muscle mass (if the recovery is poor, burning fat, muscle mass decreases);
BCAA must take each day as a building material for muscles, and muscle recovery and growth not only training days;
If your finances and limited finances can not afford to take BCAA's every day, then just take your training days, during which the amino acids are the most necessary: before and after your workout and before bedtime or between meals in the evening;
More intensive (more difficult) exercise, the greater the need for the BCAA;
Do not take large doses of BCAAs at the same time, preferably daily intake Split into several parts and take a different time. The optimal dose of 3 to 8g, depending on your weight, exercise intensity, diet and time when you are taking, for example.: Before and after workouts BCAAs need more than any other time, so that you can take higher doses, and at other times - lower;
If your diet is dominated by proteins derived from food and only a small part of the protein to collect whey protein (eg 20%) - you will need to consume more BCAA than in the case, when your diet is protein intake of whey protein is greater (eg, 40 %). This is due to the fact that whey protein has a higher biological value - to better influence muscle recovery.

Training Days

Recovery after the training - how to?

We all know that to stay young, and smart, we should remove from our life in one of the most important risk factors. Therefore, stadiums and parks, tracks, sporting clubs, increasingly recognized by people of all ages training suits. Them and with these tips. Whatever the exercise, after feeling tired. How do I remove it? It should start with the simplest procedures for water. The water, depending on the temperature sensitivity of the cardiovascular, nervous, endocrine, thermoregulation system and metabolic processes.

For example, changing a simple rain shower temperature and pressure, we can get different effects. Cold and strong would make active, and a warm light - soothing. Contrast shower - quite a considerable burden on the whole body, so the temperature difference should not exceed 15 degrees. Eg. 20 ° C and then rapidly to 35 ° C or 25'C and 40 ° C. The procedure is the most complete body temperature low-pressure shower. Almost all homes have baths. A little ingenuity and a simple bath becomes an excellent means of recreation. Here are three to four kilograms of crystal sea salt or linen bag, put under hot running water and hold it until dissolved. Then let the cold water bath until the desired temperature. Such a bath well-regulated vascular tone, affects the central nervous system, eliminates the discomfort of the muscles or joints sharps injuries. A good tool for revitalization - a warm tub of pine extract: 50-70 g dry or 100 ml of liquid extract is reconstituted in a bath full of water and lie about 15-20 minutes. Aromatic substance is the olfactory receptors in the skin and through the reflector and calm the central nervous system. Therefore, pine bath are recommended for the night. From the old health and recovery as a cure-all used for baths. Bath .. "- the word of Greek origin, meaning, and cast out pain and longing." Our bath time is often understood only as a hygienic measure. In fact, its value is much higher. Swimming baths dilate blood vessels, speeds up blood circulation, pulse rate. With a lot of sweat is excreted metabolic products. From heat relaxes muscles, pain subsides after the injury. In addition, the bath fitter body, increases its resistance to infection. The usual bath temperatures ranging from 45 ° C to 60 ° C, relative humidity of 80 to 100 percent. Going into the steam, the heat took a breath, do not immediately feel the pleasure. Need to get used gradually, starting from a lower temperature.

Deadlift exercise

Deadlift exercise is one of the most critical strength exercises. If the exercises are performed correctly, it is really dangerous to the spine. However, in a fair, well it develops the buttocks, thighs and bending the lower back muscles.

Technique. Stand directly in front of the barbell. Bend forward, bend your knees so that you can grip needles. In this position your spine should be bent anatomically normal, and the trunk line should be 45 degrees above the horizontal line. Hands must be completely outstretched, grip barbell slightly wider than shoulder width. If weight is a small bench, pronate grasp , if weight is greater bench, grasp a hand pronate, on the other - supinate. Get up from its initial position by doing construction during the movement of the pelvis and knee. Weight should be equally distributed to both legs. Completely straighten your back in the final point of the motion.

Tips and comments: * The death thrust is very similar to the squat exercise. Pelvic and hip motion is practically the same. The main difference is the position of the torso. In the death thrust trunk is more inclined forward and the weight is away from the body. * In order to adequately perform this exercise, you should have a strong enough lower back muscles. Spin motion in any point should not be round because it will be Trauma to the spine. If you are unable to properly carry out the death thrust, it should first strengthen the lower back muscles. * Deadlifts are done with straight and bent legs. Straight legs, it can be done only if you are flexible enough, and back muscles strong. If flexibility is not enough, you will have to bend your back, grip the weight to starting position, but as mentioned earlier, it is very dangerous for the spine.

Pulling the weight back is bent, not only stretched back muscles and ligaments are stretched but. If your back is rounded in the death of traction forces acting on doubles or even triples. It is therefore not justified the death of such gravity variations, even when the athlete stands on the bench to make exercise a greater amplitude so that the rod is lowered below the bench level. It is during this exercise, the muscles are unable to see the involvement of higher power, but more loaded ligaments. In order to exercise a greater range of motion, better make good morning exercise, keeping your back straight.

Facts and myths about diet and weight control

'Hunger' diet helps lose weight temporarily. 'Hunger' diet is not the most efficient way to thin and maintain the results achieved. Such diets promise quick weight loss, or proposes to refuse certain foods to rid yourself of unwanted kilos. Even though you promised, and you lose pounds, but that fasting may harm your health because the body does not receive all necessary materials. "Hunger" diet restricts or prohibits certain foods, so many people so quickly annoying, and soon they regain lost weight again. Research shows that the best way to thin and maintain the result achieved is when the weekly loss 1-1,5 kg, consumption of valuable food and more exercise. Changing eating habits and sports, you adapt to a healthier lifestyle and learn to control their weight. Reduce the risk of heart disease, diabetes, prevent high blood pressure.

Irregular diet a good way to thin To be able to work and feel good every day, your body needs a certain amount of calories. If you skip breakfast or lunch, a dinner is likely to eat more and thus restore the lost calories. Studies have shown that people who eat breakfast weigh more than those in the morning a nourishing breakfast. Healthier way to thin is to eat regularly throughout the day, eating a calorie-restricted food varied.

20 hours after eating causes weight gain does not matter what you eat during the day, what matters is how much you eat and how active you are living. No matter when you eat, your body will store extra calories as fat. If you want to have a snack before bed, think about how much time you have already received the calories. Taking snacks then watching television, working at a computer or engaging in other activities. If you eat the kitchen or living room, no distractions for your attention and you are easier to control what and how much you eat.

Certain foods like grapefruit, cabbage soup and calories burned so you can be thin. There is a food source of protein. Some foods with caffeine may temporarily speed up your metabolism, but they do not directly lose weight. The best way to get rid of the pounds, limiting calories and exercising more.

Carbohydrates in bodybuilding

Thicken too many carbohydrates, your body stores fat to form a small proportion - inhibits muscle growth. So our goal is to learn, access and understand how each of our body utilizes and absorbs carbohydrates and use for these properties. Carbohydrates have been particularly strong criticism and is considered one of the main perpetrators of widespread, overweight people, "an epidemic". At the same time, some specialists in the various diets and nutrition experts began to criticize the use of carbohydrates, supermarket shelves filled out a wide range of products with very low carbohydrate content. This trend has been particularly rapid in Western Europe and the United States. Sports world, particularly in bodybuilding and fitness as well as carbohydrates are not always praised, although it is recognized that depending on the exercise and the body of each of our individual properties of carbohydrates may play an important role in the same muscle mass cultivation, as well as protein. You say this nonsense? Let me try to explain the facts next what I mean.

Some facts about carbohydrates: It is beyond dispute that the protein is a key building material for muscle tissue building, and carbohydrates, but very strong power and influence, the growth processes in the body. Both muscle growth and fat content, reducing them (burn). Insufficient consumption of carbohydrate diet may result in loss of lean muscle tissue. For the production of muscle carbohydrates helps reduce cortisol levels, also stimulates testosterone production and help to increase insulin levels. Carbohydrates greatly improves protein and other nutrient transport and muscle cells. How much success you build muscle mass or burn fat is largely dependent on the glycogen content of your blood. Is called the body's glycogen reserve (muscle) or to accumulate unused carbohydrates. If you eat food with more carbohydrates than your body needs, some of them are stored in the liver and muscles where they are stored until use. Eat food with less carbohydrate - glycogen reserves decrease as soon as carbohydrate is consumed to generate energy. Conclusion: It is very important to maintain a sufficient amount of glycogen reserves in the body. The better the balance is controlled, the easier you will achieve your fitness goals. The following six facts about carbohydrates hope will help you to achieve even better, higher goals and your body will become strong.

Fact No. 1

Carbohydrates and water. The more water into the muscles the better your chances are to stimulate their growth, so it is important is to try every possible way to avoid dehydration. At the same time it is important to monitor your use of carbohydrate content, and keep it to muscle growth is not stopped. Entering into glycogen, carbohydrate binds to water. The increased amount of glycogen your muscles, increasing muscle quantity of accumulated water and helps to improve the training result of growth processes in them. This effect is related to the fact that the muscle cell wall stretch increase the volume of water within the muscle cell.

Choosing protein bar

Need to eat 2g of protein per kg? Or maybe you are trying to eat six small meals a day? It sounds easier than it is, therefore, protein bars can be what you are looking for. Protein bars are great and fast food bar. They are easy to take along to work or school or anywhere else where you need to get the protein, or just to quench your hunger in a healthy manner.

Is not it disgusting?

No! Protein bars last year, producers have reached a new level, now that all the bars are great tasting, and some taste better than chocolate bars. You gladly eat bar every day and at the same time, you will receive the necessary materials. Choose a popular bar if you are concerned about taste, the ones you buy and recommends that people tend to be the best.
The protein bar is best for you?

If you try to burn the fat that you choose a bar with a few carbs and calories, extra protein will help you maintain your muscle mass. If you are trying to gain weight then you choose a bar with a high protein and high in calories, but also in comparison with low sugar and fat. If you simply want to replace any meal into a fast food bar protein with moderate carbs and calorie count will be the same for you.

6 Basics factors in choosing a protein bar.

Minerals and vitamins for the bodybuilders

Man enough to get very little food with minerals and vitamins, but these substances are necessary for the body's metabolic processes, are among the many tissue composition. However for the bodybuilders or other athletes consumption for minerals should be increased compared to the statistical person. As during extensive workouts, as usually is the case in the bodybuilding, minerals are lost, thru sweating and lost minerals should be resupplied to the human body. There is a list of the most important minerals and vitamins, which should be used in bodybuilders diet.

Sodium is an important part of the body fluids. Since the sodium dependent fluid volume: with the increasing body of sodium and fluid volume increases, and vice versa. Sodium affects the nervous and muscular activity, agitation spread. Sodium excess body with useless because it can increase blood pressure, body fluid concentration. Most sodium comes with table salt and food products in the manufacture of added salt (canned food, sausages, cheese, bread, etc.). Advised to consume during the day not more than 6 g of salt, including salt in the food industry.

Cholesterol and bodybuilding

Cholesterol belongs to a certain type of fat - steroids. Cholesterol - is most prevalent in this group ANIMAL derivative tissues. Cholesterol - a very important for the body because of cell membranes, he produced some of the following steroid hormones. However, if it fails (and other fat) metabolism, or it is too much food, cholesterol is involved in the development of atherosclerosis.

Involved in the metabolism of cholesterol and other fats and bile acids in the body it is absorbed only where there is some fat. Therefore, its concentration in the blood depends not only on the cholesterol content of food, but a high-fat foods in general. Some of the major blood fats in cholesterol metabolism is high-density lipoproteins (HDL) and low-density lipoproteins (LDL). HDL cholesterol levels and reduce the cause of atherosclerosis, and LDL is dangerous because it promotes the development of atherosclerosis. It would be better, when LDL levels are lower (rate - up to 3mmol / l) and HDL - higher (rate - at less than 1mmol / l).

Cholesterol are of animal origin: eggs (yolks), butter, grietinėje, fatty meat. In order to prevent it worth to reduce the surplus of animal fat diet. By the way, does not increase blood cholesterol levels of vegetable fats. Different oils, nuts, sunflower seeds, not only does not increase the risk of atherosclerosis, but it even decreases.

Choleserolio normal levels - less than 5 mmol / l. If the volume increases, it should be concerned about your diet: consumption of vegetable fats instead of animal (there is a long time and a lot of heating oil more harm than help, the consumption of vegetable fat is a teaspoon of oil on salads, nuts, seeds), eat lots of fruits and vegetables, lean meat and cottage cheese.

Food additives in bodybuilding supplements

Food supplementation is essential part of bodybuilding. However there are a lot of different food additives in the supplements. Smart bodybuilding covering the essentials of the food additives. Food additives are divided into the following categories:

Dyes;
Preservatives;
Artificial sweeteners;
Antioxidants;
Other food additives.

Inclined accessories are detrimental to health. By the way, here's the only obvious and severe damage. One can only speculate on how these materials and their combination will affect us long after the use of the impact of our adult children who have used them since childhood.

Dyes

This material, providing food color. Here are the main colors, their origins and the list of harmful effects:

E100 - Curcumin. It is a natural dye, a yellow coloring. Included in the composition of curry powder, mayonnaise, sweets. Harmful effects do not.
E101 - riboflavin (vitamin B2). The natural yellow color.
E102 - Tartazine Products - synthetic, yellow. Causes of allergies and asthma, especially in people allergic to aspirin.
E104 - quinoline yellow. Yellow synthetic. Causes of allergies and asthma.
E110 - Orange Yellow S. oranžinins yellow. Causes of allergies and asthma.
E122 - E124 - red synthetic dyes. Causes of allergies and asthma. (E123 banned in the U.S.).
E127 - E129 - artificial red dyes. Causes of allergies and asthma.
E131 - patent blue V. Artificial blue color.
E132 - indigo. Mėlyas, drbtinis. Causes of allergies and asthma.
E133 - Brilliant Blue. Causes of allergies and asthma.
E140 - chlorophyll. Naturally derived from plants. Green dye.
E141 - Copper complexes of chlorophylls. Green dye. Causes of allergies and asthma.
E142 - Cape St. synthetic, green dye. Causes of allergies and asthma.
E150 - Caramel Group (Caramel - natural, while others - they get an artificial way). Brown dye.
E151 - Brilliant Black. Paint in black synthetic. Causes of allergies and asthma.
E153 - coal plant. Black, natural.
E154 - Brown FK. Brown, synthetic. Causes of allergies and asthma.
E155 - Brown HT. brown, synthetic.
E160a - carotene group. Oranges, most natural, but some synthetic.
E162 - E163 - red, natural colors.
E170 - calcium carbonate. Natural, white and gray.
E 171 - titanium dioxide. White, natural.
172 - iron oxides and hydroxides. Yellow, red, black. Artificial.
E173 - Aluminium. Silver. Causes of allergies and asthma.
E174 - silver. Silver, accumulate in tissues. Causes of allergies and asthma.
E175 - gold. Golden in color. Causes of allergies and asthma.
E180 - ruby-red pigment. A red, synthetic.

Bodybuilding nutrition for the muscle mass

Six meal courses have one thing in common: They are beautiful, perfect. And most importantly they are healthy. Meals are perfect for growing muscles, dropping the weight or just wanting to live healthy. Not sure what to eat for breakfast? Lunch? Dinner? Are all listed? - Now you will learn. You may need to adjust your portion sizes according to your physique, but these dishes are versatile and suitable for everyone.

Breakfast

4-6 egg whites with 2 yolks
100 g porridge
1 banana

The meal will be: 525 calories, 38 grams protein, 59 grams carbohydrates and 15 grams of fat.

Why? Eggs are an excellent source of protein, a protein is quickly digestible and perfectly suited to the production of muscle. Meals will provide energy, complex carbohydrates are an excellent source of energy. A banana obtained from fructose and potassium participate in the formation of glycogen in the liver and muscles.

Tip for the leaven: instead of boiling water use milk and porridge use, as well as an additional drink of milk, it will add an additional 16 grams protein, 24 grams of carbohydrates and only 4 grams of fat.

Tip for losing weight: Replace strawberry banana, and reduce the amount of calories 50kcal. Also, you cannot eat egg yolks as you eat a minimum of fat.

Chest workout by Kevin Levron

The basic movements and exercises in the intensity of the performance - the main starting points for mass production. This is confirmed by Kevin Levron. According to him, the key factors determining the success of mass production is hard work, basic exercises, time.

Kevin Levron workout based on the established 3 +1 approach (in the three major classes + one extra) when training twice a day.

Normally he trains in the eastern workout larger muscle groups in the western lower.

First day: the breast (morning) / delta and triceps (evening)

Second day: the leg muscles (morning) / lower (western)

Third day: back muscles (morning) / Biceps (evening)

Hard work and to increase breast mass, Kevin Levron the supine bench press picked up the training load from 205 kg to 250 kg, which gave considerable weight of progress.

Kevin Levron chest exercise system

Supine bench press 4x 8 (200-225kg) *
Sometimes the exercise is replaced by the pressure of dumbbells lying. Pushing barbell is allowed on the upper chest, in order to recruit the top, so the pressure angle seems to be unnecessary, because the exercise performance is the pressure angle variation.

Bench press at an angle or upside down to 4x 8-12 (100-185kg) *

Robbery dumbbells lying 3 x 12-15 (40kg) *
At high weight of this exercise is ideal for mass production and period. Momentum-builder in the upper part moves detain stretch chest muscles in a heap, while obtaining additional stretch.

Robbery between two blocks, standing 3 x 12
Kevin Levron this exercise carried out just before the race, the final stage of the motion by keeping two seconds of a tight chest.

Jack3d

Jack3d is an advanced formula for the energy and muscle cells size. One Jack3d serving (5.55 g) is 4145 mg of the following mixture:
Arginine alpha-ketoglutarate, creatine monohydrate, beta alanine, caffeine, 1,3-dimetilamilamino (geranium stem powder) is necessary to analyze Geranium)
Other ingredients: acidity regulator citric acid, sweetener acesulfame-K sweetener sucralose, magnesium stearate, tack regulator of silicon dioxide, chlorophyll dye.

Jack3d Usage: it is advisable to take only 30 minutes of training days. before a workout one scoop (5.55 grams) of food supplements by mixing it with 250-400 ml of water. On non-training days - better use of BCAA and L-glutamine, as JACK3d credibility when it is difficult to make myself exercise when the need for training energy kick. It is not advisable to take beginners and athletes under the age of 18 years!

JACK3d food supplement for athletes having good experience in sports, used only in heavy, a lot of effort training. 45 servings / Weight 250 g

Scitec Nutrition Volumass 35

Volumass 35 is designed for athletes who require more nutrients because of their greater muscle mass and / or a higher level of training. This is absolutely a complete and easy to prepare nutrients for the muscles. Volumass 35 of creatine (2.5 g), as well as high-quality protein and high-energy calories. In order to increase muscle mass protein and carbohydrates are equally important for providing energy and helping to shape the anabolic process. 35 Volumass proportion of protein in the diets of many regulations in the ratio of nutrients, suitable for different body type and metabolism with athletes. Therefore Volumass 35 well-balanced food that is highly consistent throughout the day and food intake.

Protein extracted from only the highest quality whey protein concentrate ultrafiltruoto. Volumass 35 is the most effective creatine product ever developed by low-calorie supplement. It provides cellular energy for muscle contraction and the increase in cell volume increase. Taurine is also clinically proven agent that is cell volume and mass. Each 100 g serving of 35 Volumass provides 50% RDA vitamin content is not enhanced phosphate and fructose or sucrose.

Recommended use: Mix 2 scoops of powder in 500 ml of water or skim milk. Use within 30 minutes after the workout. You can take the place of a meal, if you take as a food substitute.
Before using consult your doctor or sports trainer.

Universal BCAA 2000

BCAA 2000 (food supplement), systematically balanced product, consisting of the three branched-free L-Leucine, L-isoleucine, L-valine amino acid chain.

All the protein foods we eat is composed of approximately twenty amino acids, but only three of them account for nearly half of the protein in our diet. This does not mean that our food is unbalanced, this indicates the importance of these amino acids in our body. Valine, leucine and isoleucine - the amino acids prevent muscle deterioration. They are known as branched-chain amino acids (due to its biochemical structure). It protects all of our muscles and other tissues (except bone and fat) from the daily breakdown (catabolism), which is our part of everyday metabolism. Then, when we learn to, or sick - muscle breakdown is accelerated in such a case, we need the amino acids used in addition.

USE:
Strength Sports:
In addition to other amino acids to use two capsules one hour before workout and 2 capsules immediately after it.
Play sports:
2 capsules with a carbohydrate drink an hour before workout and 2 capsules immediately after it.
Endurance sports:
2 capsules in the morning just getting up, two capsules one hour before your workout drink with carbs and 2 capsules immediately after training.
Overwork the heart muscle, overall weakness, postoperative healing:
2 capsules in the morning before breakfast (30 min) and two capsules three hours before bedtime.
The exact doses of individual food contact sport professionals.

Net content: 120 capsules (96 grams).

Can not be used as a replacement. Do not exceed recommended dose. Keep out of reach. Store tightly closed in a cool, dry place away from direct sunlight. Before using consult your doctor or sports trainer.

Universal Gain Fast 3100

Sometimes we ask - if you have something like this to Universal Gain Fast, but maybe there are different, but similar products? "The answer is - no, this type of product with the composition of the market until now, certainly not! Of course, to evaluate all the advantages of this product most likely someone who knows sports pharmacology, or athlete's nutrition and biochemistry measures for improving capacity. Well, the simple and telling - that's all, what could once be established by taking the classic mass production model of the product - no genetically modified additives and other "miracles of art," only what is tested in a long time ago, and has no side effects really works. It underpins and essential elements of amino acids, proteins, carbohydrates and fat - only the best quality and most appropriate proportions, and tested for decades and truly effective means increasing anabolism: dibenkozidas (active vitamin B12 koenziminė structure has long been used as a potent anabolic additive), L -Carnosine - one of the most powerful antioxidants, and enzymes, which guarantees a very good uptake of the particles. These are just three of the many components which provide special effects for this product. The product - that is quite a new synergy of science (the study of interactions) is played. Synergetics - 2 +2 = 6 (and sometimes 10) only in the right proportions of the constituent assembly is guaranteed in one place, a combination that works (and what substances build usually gives only the opposite effect).

The new formula is the key, already time-tested set of materials to promote anabolism: Ragusa plateau (Tribulus terrestris), skiautėtoji puerarija (kudzu), Muira Puama (plain lust), the plateau serenoja (Saw Palmetto), 5-methyl-7-Methoxyisoflavone, 7 - Isopropoxy-Ipraflavone. In addition, the new formula is even five pans 37,000 mg of amino acids! Therefore, a scoop of amino acids is almost as much as 4 tablets Amino 2700! Thus, by choosing this product you will ensure that you get only what is needed and what is guaranteed to work, no empty promises.

The product is really special, but some athletes use to reach a good result. In terms of substantive error, that's the basic:

1.  You are using a product not complying with an effective diet plan - need to understand the basic, fundamental thing is good food, full of dietary supplements can not replace.
2.  The product is then no use when you need it and not those portions of it should be - each of us is unique, only the words on the label average data. Read more - does not mean there is never better. Always contact the Food & sport "of the individual practitioners use planning.
3.  The product you are using non-specific nature of their sport - endurance stress and make you want to gain weight - ask your adviser who will explain what the difference in physiological loads, and help you select appropriate portions.
4.  You are planning a workout is not appropriate - please contact us and we'll explain how to tune everything correctly - most athletes do not reach just results, therefore, confident that the basement or forum "gurus". A good practitioner will explain not only how to do anything that would provide a performance increase, but also to clarify the mechanism of action as you learn to manage their own training process.

Back muscle workout

Back muscle retinue

When training the back muscles, it should be noted the following points, :

• 1st. Exclude exercises, accentuating the width of the back and spinal muscles.
• 2nd. Find out the exercises technique.
• 3rd. Understand the importance of concentration on back muscle workout.

According to Arnold Schwarzenegger, first of all back exercises should be divided into two types:

• a) to increase the width of the back;
• b) to increase the mass of the back.

All the exercises, when your hands appear to go down in the back are for the back width. These exercises make your torso V-shaped.

In order to increase mass of the back, it must be performed all types of lifting movements: Bent Over Barbell Row, , One-Arm Dumbbell Row , T-Bar Row and others. It should be clear that the exercises for the width of the back are not magical. These exercises, by comparing them with the exercises for advancing back muscle mass, make stress on the external back’s broad muscle. This “trick” and increase the width of the back muscle. So back broadening is made by additionally growing certain muscular part of the back.

Exercises for the width of the back are more isolated compared with the mass of advancing. Weight exercises make more stress on development of the median, the inner and outer part of the back muscles. These exercises are basic and are considered to have a greater effect on muscle mass development. Muscle growth, in these exercises, visible when viewed from the athlete profiles. Meanwhile, exercise results of width of the back are more evident looking at the athlete from the front or back.

Form the analysis of athletes’ training, it is clear that almost all have chin ups in their workouts exercises. This is one of the main exercises to develop back width. Chin ups are performed with a large or medium-grip. It develops the broad back muscles outside’ portion top,. Chin ups with medium grip work on outside portion of the back muscles.
It is essential for the back exercises to is feel the muscles during exercise performance. Anyone who is training, know that to feel the arms, legs, chest and so on muscles is relatively easy. However, the back muscles are not easy to feel, you need to be very concentrated, just imagining how back muscles tighten and relax.

Chest muscle exercises

Chest muscle exercise - Dips

During the dips exercise (chest version) the main burden lies with the chest and upper arm three-headed muscle. A little stress on the anterior part of the deltoid muscle as well. Exercise can be performed by neutral grasp or prone (palms facing away from you) grip. In both cases, the initial position with the hands straight at full, while look directed towards the horizon.

You should slowly lower your torso until impact stretching the shoulder joints. Then, start moving back to starting position. During the dips exercise for the chest torso should lean about 30 -35 degrees or so, for the proper form. Otherwise the main burden during the exercise will be transferred to the triceps.

For the advanced trainees additional wights may be attached for the increased stress.

Chest muscle exercises

Chest muscle exercises - Butterfly

Butterfly exercise (Also Known As: Pec Deck, Pec Deck Fly) is carried out very often; therefore it is recommended to familiarize with the proper exercise technique in depth. The main stress, performing Butterfly exercise, is on a chest muscle and the portion of the anterior deltoid muscle. In addition, some hamstrings muscles of the upper arm is also included during this excise.

At first, tuning up machine’s seat height so that the upper arm, elbow to the head, would at right angles to the fuselage. The tribe allowed resting on soft restraints, grip hands at the handle. The elbows pressed toward each other, until held together in front of you. Then return to the starting position.
Breathing and rhythm is essential for the proper butterfly exercise performance. While, elbows are moving towards the initial situation, it is essential to take a deep breath. Once the starting position is reached, stop breathing. By inhaling the chest expands and stabilizes. For this reason muscles can contract more strongly. If the chest destabilized, the ribs are free to move muscles and muscle contraction becomes less strong, especially at starting position.

Do not relax the muscles on the last point of the motion (initial or final position), except at the joints mobility. Movement must be controlled all the time and amplitude of rapidly changing direction only when the arm reaches its final position. This is probably the best exercise for the middle pectoral muscles. If you want to develop more muscles of the upper chest, the seat lowered far below the normal position, so that the elbows are elevated on the top.

Chest muscle exercises

Chest muscle exercises - Pullover exercise

Pullover exercise can be performed by lying along or lying down across the bench, the tool may be a barbell or dumbbells. Then lying on the back along or across the bench, bar or weight is taken. The arms slightly bent, if you want to develop a frontal Serratus anterior muscle, and if you want to expand the chest arms are held straight.

Hands are allowed back - down to the lower position, which depends on the shoulder girdle mobility and return to the starting position. In order for exercise to be effective, it needs to carry out by the shoulders muscle, arms should no help. If you develop chest, Serratus anterior muscle, arm motion during the whole must be straight. In that case, the chest will be charged the same as using two or three times higher height , then making exercise with the hands bent arms.

The decisive impact on the chest increase is the properly performed breathing and breathing techniques during the whole pullover exercise. Initial position - weight above your chest. Allowing weight down should be performeda deep breath, hold your breath at the bottom position and pose. Exhale, thwn the weight is close to the starting position. If you are performing pullover exercise with the semi-bent arms, the more stress is put on the Serratus anterior muscle additionally with the extra large chest muscles, and broad sectors of the back muscles as well. It is also important that the legs and pelvis remained unchanged during the motion.

Chest muscle exercises

Chest muscle exercises - flat, incline, decline bench press

Flat barbell bench press is the foundation of every effective chest workout. It's the perfect combination of movements allowing a maximum weight of lift in the potential range. Incline press puts more emphasis on chest upward part, while decline press makes pressure - the lower part. The flat bench puts emphasis on the upper and the lower part equally the same. It is recommended to include this exercise to your workouts.


Flat bench press:

Chest muscle workout

Chest muscle workout for the mass and strength

To increase chest’s muscle mass and strength it is enough to perfume 3 exercises with 4-5 sets (not including breathable pullover, at the beginning of workout). In many athletes’ view, the workout system must have chest bench press. Beginners in the bodybuilding may try the next system (2-3 times per week)::

• Flat bench press 3x6-8
• An inclined bench 3x6-8.

When the chest muscles becomes stronger, atheists may incorporate dumbbell flyes with two three series of eight reps. Beginners should learn the correct key to perform the exercises at first, and only after incorporate the big weights. Movements should be slow and accurate. In addition, beginners need to pay attention to the chest raising exercises. The main one - pullover should not be performed from time to time, but constantly - chest rising is very slow process.

Both beginners and more experienced athletes, should not to admire the one-sided training, all parts of the chest muscle should be exposed to the stress.

(Upper, middle, lower) must be developed in proportion. More experienced athletes could perform the following routine:

• Flat bench press 4x5-6
• Inclined bench press 3x8.
• Dumbbell flyes 3x6

Legendary Sergio Oliva preforms following chest workout:

• 1st Flat bench press 8x8-5-15
• 2nd Dumbbell flyes 5-8x8-15
• 3rd Bench press while lying down, 5-8x8-15
• 4th Isolating exercise in the machine with 5-8x10-15.

Sometimes listed exercises may be replaced, or done in parallel with - Parallel Bar Dips and barbell bench press on an inclined bench. Often the chest muscle exercises can be combined into exercises with supersts for the back muscles.

If the chest muscles have a tendency to lag behind other muscle groups, athletes may try to train them not two, but three times a week (one workout - lighter). Carefully selected exercises for the lagging muscle parts, it is appropriate to do them at the beginning of a workout.

Serratus anterior muscle exercises

Serratus anterior exercises routines

See additional information about chest basics here


See additional information about chest basics here as well

The serratus anterior is a skeletal muscle of the trunk. It runs from the chest toward the back, forming a characteristic pattern that looks like a row of saw teeth, hence the name. There are specific exercises for this type of muscle.

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Chest workout basics

Check out introduction to the chest workout basics here:
Serratus anterior muscle

This muscle function is to allow their shoulders forward and down. He gets a slight pull-up if the load, the simulator exercise (vertical line), taken strictly pullovers. Some athletes' skeletal structure such that the pullover, the more loaded (stretched) chest, other more burdens on the exercise front Serratus muscle.

Bodybuilders who do not have major problems with the muscle development, just one exercise - pullover. For others it may be advisable to do pullovers with two weights: lying on a bench, feet on the bench (touch the floor), arms outstretched and the weights are lowered to the horizontal. Returning to the starting position, it is necessary to never take the back off the bench, since it disappears exercise performance.

There are two specific exercises for muscle development Serrated front. This exercise with the simulator (vertical line), kneeling. Exercise may also be used with one hand. Used at the handle, and rope, allowing the hands to keep up with your thumbs directed. The initial position of the arms are extended upward and slightly forward. Bending forward and down at the same time, the bent arm stretched front and the back muscle Serratus the broad muscle. It is pointless to use a large weight, focus on performance accuracy. At the end of the series is just muscle pain.

Similarly, the exercise will be carried out and one hand. It is true that more local exercise, compared with the first.

Efforts are being made to bend over so that the arm moves down the ramp, one side of the front įtempiant toothed and broad back muscles.

Intensive front-loaded in the Serratus muscle pull strictly speaking, or touching the cross-chest with a special handle that allows hands "looks" at each other.

Chest workout video

Chest workout

Chest muscles is one of the largest muscle groups. Development of these muscles is crucial not only in bodybuilding but other sports. Perfectly developed chest muscles is:

• 1st a large volume of the thorax;
• 2nd sufficient muscle mass (such that the lifting arms and chest muscles "collapse");
• 3rd all parts of the chest (upper, middle, lower, outer and inner) balanced development:
• 4th a clear distinction between the chest and other muscle groups and between the upper and lower parts of the chest.

There are three major pectoral muscle: big chest, small chest and front Serratus-saw-toothed. Great pectoral muscle - a broad, thick, covering a large part of the chest. Attracts and turns to the inside of the humerus, lower the raised arm.

Small pectoral muscle - lower triangular, completely covered with the great pectoral muscle. Pulls the shoulder and bow down to their forwards.

Front Serratus muscle is a broad plate-like. The most visible raised his hand (a kind of "strip"). A large part of the muscle covered by the great and the small muscles of the chest. Involve shoulder forward. Although the front Serratus-saw-toothed muscle and assigned to the chest muscles, chest muscles but the development of exercises to understand how apkraunantys big and small muscles of the chest. Exercise in the development of a front toothed arm, released a separate group.

Classes adopted in the main distribution -making stress potentially on the larger chest muscles and part of the localized (isolated), by giving a separate chest muscles of the upper, middle, lower, outer and inner. It is true that such a distinction is relative, because it can not load locally and to develop entirely outside or another part. Receives the load and the other parts. So when it comes to exercises for the outer part of the chest muscles, we must remember that these exercises make stress while the other part of the chest muscles, the maximum load gives the outside of the Constitution. It is necessary to remember that the vast majority of exercises to overload the chest muscles and other muscle groups: deltoid muscle in the front of the upper arm and the three-headed muscle.

The core value that the chest muscles is the main charge and get loaded as other muscles to exercise and the nature of his technique.


Chest workout- Home Chest Workout:

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