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By Admin, May 13, 2012 10:40 am

How to avoid injuries in bodybuilding

Bodybuilding is a very traumatic sport, but there are many possibilities to minimize the risks of injuries if you comply with some very important rules.

Major injuries in bodybuilding affect athletes during their first year of experience. The main reason is that they pay more attention to complex exercises and not always follow the correctness of its execution.
In many cases injuries are caused by the lack of basic rules of training and this is what we are going to talk further.

The system of training in bodybuilding includes some very important components, among which are: adjustment the periods of rest and stress, execution of procedures aimed to prepare the muscles for loads and technique of exercise execution.

Usually a newbie athlete comes to the gym only with complex exercises necessary for developing muscles, begin to perform this complex, and absolutely forget about the intervals between sets.
Some of these athletes just do all the exercises in a row, completely forgetting about the need to make a pause for resting. This may not only result in losing of any positive effect, but even more there are big chances of getting injured.
The athlete gets tired and loses control over the correctness of the exercise.

The second category of athletes forget about doing the exercises, they get so excited talking with friends, that during the break time muscles get too cold and the athlete may get injured.
In order to avoid similar situations try to strictly control the time of rest, the ideal is a timer that tells you about the end of the break. Pauses between sets should be between 30 seconds to 3 minutes. It all depends on what exercises you are doing and what training mode you use.

Preparation of muscle to the load is the basics of any sport.  Very well warmed-up muscles are much easier to accept the load. The preparation can be divided into two phases: warm up of the whole muscles and warm up of separate groups just before the execution of the exercise.

Implementing of these actions will not take you much time, but to avoid injuries.
Do not follow proper technique of exercise execution is a major cause of injury in bodybuilding. Therefore, once starting to perform a particular exercise, it should be clear how to do it.

Beside this you have always to control the muscles during the training, not to be distracted and not exaggerate with loads. Keep in mind that the average weight you can lift without risking to get your spine injured is 20 kg. Also, keep your back straight right when performing exercises which involves spine, as in case of squats over the head.

Here are some major injury in bodybuilding that can cause serious health problems:

• Back injury is caused by the wrong exercises. For avoiding this always when you work with loads on back keep in tension the latissimus dorsi muscles.

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• Forearm injuries. To avoid this always try to strengthen forearm. Never fix the wrists with elastic bandage, whereas it causes the weakness of the muscles.

• Hand injuries are usually caused by using during the training the technique of cheating. If you are not ready for this technique try to perform exercises clean, using a reasonable weight for you.

• Legs injuries may be caused by a insufficient warm-up prior to exercise and by a wrong shoe. It’s highly advisable when train the legs to choose a shoe which has a heel, not less 2 cm.

If you want to avoid injury in your attempt to build muscle mass than you have to pay the same attention to this subject as to set of exercises. Only this approach will help you to maintain you healthy.

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By Admin, May 6, 2012 7:16 pm

The most useless exercises in bodybuilding

In bodybuilding as in other types of sports are a list of exercises that have proven to be unproductive, useless. Some of these exercises  can be actively reached in the training program of many bodybuilders, and they usually have no idea about the zero rendement of such exercises.
Sometimes there are some important reasons that make them useless, but others are really that kind of exercises that have no impact on muscle growth.

So, here are some of the reasons that may influence the efficiency of an exercise on the building muscle mass:
Do not match this person in general. For example, in case of dominance of fast fibers in the muscle, performing exercises is almost useless, whereas it not lead to a visible growth of muscle mass.

Do not match the level of athlete development. It’s about the fact that most of the exercises performing in the gym do not have a practical value for bodybuilders with 1 to 3 years of experience. There are more efficient analogues of this exercise. For example, a butterfly bench press, or lifting weights to the biceps on the Scott bench are at least to variation of the core exercise that have a greater impact on muscle growth.

Set wrong goals. For example, almost all exercises performed at the gym devices do not lead to muscle growth. By exercising with bar is difficult to achieve good relief.

An one very important is not following the right technique of exercise execution. This one is very common among newbie bodybuilders.

However, there are exercises that with a probability of 95% will be completely useless (it does not mean that they do not represent any value, and sometimes their implementation is extremely efficient and appropriate in order to support, but even here they are ineffective).

Here the most important ones, that every bodybuilder should have knowledge about:
• Straightening the arms with dumbbells in the slope, as well as modifications of this exercise – straightening the arms behind the neck while standing / sitting. The load falls mainly on the triceps, but for it building you will have to perform up to several hundreds of repetitions, which is equivalent to a full-time training.
• French press standing. It is assumed that the motion is completely analogous to the traditional execution of an exercise of the same name, lying on a bench. In reality almost always the bar is pulled out due to work of the device and not the triceps.
•Lifting the bar in the slope of the reverse grip. It’s positioned as a high-performance movement in the development of the biceps, and is a compound as a exercise. In practice, it does not induce the required load not on biceps, and not on lat muscles.

• Pull of the lower unit. This is the most useless exercise for the lat muscles. It is not used even by newbies to prepare for the execution of pull-ups. By the angle of the load it can be classified as an intermediate position between pull-ups (or upper thrust block) and lift of the bar in the slope position.
•Bar lifting for biceps from wide and narrow grip. It is rarely used by professional athletes for driving respectively the inner and outer surfaces of the biceps. Almost all coaches and athletes consider it a completely useless exercise for biceps.
•Jumps with a barbell on your shoulders. The purpose is unknown, the effectiveness is practically zero. It is interesting only in the context of the additional load in a very limited number of trainers and sports equipment.
•Leg lifts while sitting on a bench in the press. Sometimes it is performed as the final training exercise in the press. His apparent futility, if only because the muscles grow most intensively with the full range of motion, which is impossible in principle.
•Slopes with dumbbells in hands has almost no effect on the state of oblique muscles laterally, on the development of which is directed.

Conventionally, useless exercises include the following:
• Concentrated lifting dumbbells for biceps. Despite is known as one of the favorite exercise of Arnold Schwarzenegger, for the most bodybuilders it is useless because it requires good training, working with heavy weights, effectively combined with other movements for biceps.
• Strengthening of arms at the device with no other simulator exercises for triceps muscles (bench presses, push-ups on the uneven bars);lunges forward, including those with additional weighting.

Pay attention to fact that any exercise becomes unproductive if it is performed incorrectly or incompletely. For example, many newbies when performing bench press from laying position do not bring the bar to the chest, freezing at a distance of 5-7 cm, which reduces the efficiency of one of the most useful exercises by half immediately!

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By Admin, May 2, 2012 9:39 am

Abs exercises

Everyone coming in the gym want to work abdominal muscles regardless of sex or opinions about practicing bodybuilding. The main reason is that strong abs is very often associated with a nice figure and a great-defined waist.
Along with this, strengthening abs muscle has the role to prevent all type injuries that might appear in the lower spine.

The most important movement specific for all abdominal muscle is flexing the trunk from the median region.
One of these exercise is crunch and its variation. It is one of the best known and largely used exercise. It include lifting the trunk horizontally, while the body is lying or declined  and with face up. The legs
remain fixed during the exercise  under the trellis or are blocked by a training partner. With hands behind your head, get up to 70-90 degrees so that the abdominal muscles always remain firm.
Descend slowly, keeping the abdominal contraction, and repeat without touching the floor at the bottom of the exercise.

The proper breathing should be this way : exhaling is explosive in the upper point of the exercise, and inspiration occurs during the trunk down to the starting position.

This exercise knows many forms of execution, in bed, declined to 30 degrees or 90 degrees (the trellis, upside down). It can also be done with feet in air (at right angles), calves parallel to the ground work was supported by the bank.
As we said above, these core exercise has many variation. One of this exercise is reversed crunch.

Although it is like regular crunch, however, the execution of this exercise is opposite.
Supine with trunk stuck to the seat, legs at 90 degrees (thighs perpendicular to the ground) and your hands holding the bank. Maintaining a constant angle between thighs and calves, tense your abs to lift your pelvis to the chest. The top position should be that bank balances not to touch, and his knees close to chest. Back up in position touching the floor basin and then repeat.

Hold your breath while climb up legs to the chest, which is the most difficult part of the exercise. On superior position expires, then breathe while whilst down.

The third exercise is oblique crunch. This is a variation of traditional crunch but specially the abdominal oblique muscles.
From supine, with shoulders on the floor, hands behind your head, rotate your hips to 90 degrees to the side and bend your knees. Contract oblique muscles to lift your head and shoulders off the floor. In superior position trunk should be at 30 degrees from  the ground. Coma back to initial position and repeat the movement.  At the end of the set rotate your hips to 90 degrees in the opposite direction and resume exercise.

About the right breathing: take breath in superior position when oblical muscles are fully contrac initial starting position.

Ab crunch machine exercises
These exercises very effectively isolates the abdominal and intercostal muscles.
The execution of the exercise is like traditional crunch, with the difference that in this case we are dependent on the machine we work on.

The main advantage of the crunch machine is it  ergonomy which allow the execution of a large number of repetitions without causing painful to your  back, neck or thigh.
The disadvantage is the high price of these machines, which break down relatively quickly. That’s why the classical methods are more recommended, whereas they do not cost you money and will not break anyway.

Keep in mind that all described above exercises can be performed with or without weights depending on the number of repetitions you do. If you use weights (discs) they will be set with hands crossed on his chest, and will be selected so you can perform a number of at least 20-25 reps.

When it comes to abs muscle the number of repetitions are very important detail, whereas fortification of abdominal wall is more important than brute muscle.

If you want to achieve visible results for middle abdominal muscles it’s recommended to perform to each workout at least 3 sets of 20-50 reps.

These four types of crunch are very effective in strengthening the abs muscle. Add to this ingredient  a a proper diet and you will get great results.

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By Admin, April 14, 2012 10:50 am

Push-ups for building muscle

How to make a home program of push-ups to achieve the growth of pectoral muscles and how often and how many times you need to do push-ups? These are some of the most important questions asked by people looking to build muscle at home. We offer you below answers to all this questions and an innovative opinion about push-ups effectiveness.

Despite the frequent advice about performing as more as you can push-ups, doing more than 15 push-ups exercises is not efficiently. Since in this case, you’re not working on muscle strength, and, moreover, the volume but on endurance. In addition, performing push-ups for many times can burn muscle.

That’s why keep in mind that maximum your muscles need are 4 sets of 12 repetitions. Also, it’s very important to understand that you do not need to increase the number of push-ups, but work on technique and on the complexity of motion. It’s about moving to push on the platform and using just one hand.

Which muscles are involved in work while performing push-ups?
Depending on the type of push-ups vary the involved muscles. For example, in the classical performing most requested are chest muscles, part of load falls on the triceps, and quite a bit on the press and back.

By changing the position of the hands, you can change the load on different muscles. You can load chest muscles of the chest (wide hand position), or triceps (narrow hand position). In addition, push-ups on fingers or fist strengthened the wrist.

Push-ups with weights
Studies have shown that during conventional push-ups you are working 64% of your body weight. When performing push-ups on your knees – 49%. In other words, if your weight is 80 kg, then when you do push-ups you are working with 51 kg.

For a beginner is highly advisable to start with 35 kilograms (push-ups on knees), then increase the weight to 45 kg. But, unfortunately, very soon you will need to increase the load. Those attending the gym would be said that push-ups with a weight of 45 kg are not so much.

That’s why another frequent question is about the possibility to increase the load while performing push-ups. Here you need to know that if you use a footrest, you may increase the load. The same study says that using the stand at 60 cm beneath the feet increases the workload to 75% of body weight. In addition, you can do push-ups on one arm.

Another way to increase the load in the push-ups is to use extra weight, which is located on the back. Unfortunately, this is possible only with the help of training partner, whereas placing the weight on the back by you is quite difficult.

How to build chest muscles at home?
Push-ups are recommended by professional trainers only to those who never were engaged in power training room. Those who are fully engaged in fitness, push-ups can be used more as a means of maintaining the form without simulators – for example, during a vacation.
It is important to know that those who are seriously engaged in the gym, is not necessary to add this exercise to the main program.
Be aware to the fact that performing 50-100 push-ups on a daily basis, you do not build muscle, but only worsens the recovery process after exercise.

So push-ups are needed only for those who were never engaged in strength training. As part of the program they are useless. Also, do not burn yourself with hundreds of repetitions. Keep in mind 4 sets of 12 reps are more than enough.

Start with easy types of push-ups like stand with the arms, then move on to the pushups on your knees, the usual push-ups, push-ups with a footrest, and on one arm push-ups (or push the load). In addition, practice up to three times a week.

How to do push-ups properly?
Like we said in other posts to properly do push-ups, you must learn to feel the muscles of the chest: stand straight, hold the front of the palm to the chest, then slowly allot arm forward as if pushing something away from you, trying to stretch the chest muscles.
Repeat the movement again and again; feeling included in the work the chest muscle. Second hand you can put on the chest to get a better feel it. The next step will be slow push-ups from the knees, again, with full control of the muscles.

Despite of popular opinion push-ups are not a magic exercise. It may be useful for beginners or those who want to keep fit outside the gym, but it absolutely does not need to include in the basic training program.

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By Admin, April 12, 2012 9:16 am

Reactions to Steroid Injections

The steroids are the types of chemicals which are used for a variety of functions. They are man-made drugs which resemble cortisol. The cortisol is a human hormone which is produced by a human’s adrenal glands. The steroids which we are talking about here are the chemicals which are used or abused by the people for their benefits. The athletes use them for their better performance and the sportsman need them for their stamina. The women need them for building up their desired figure and sexuality. The people often misuse them for increasing their sexual feeling and they are also used in place of drugs. It is illegal for any pharmacy to sell them without any qualified doctor’s prescription. However people are buying them in abundance and the addicts are increasing day by day.

The steroids come in different shapes like tablets which can be orally ingested or the liquids that you can drink. They also come in form of ointments or creams which can be applied to the body for use. The injections of steroids are used by the people who want them to dissolve in their bodies very quickly. The injections are the fastest way to introduce anything in your blood stream. The steroids work by decreasing the inflammations in some cases. They are used for medical purposes as treatments for many problems.

The steroids are injected into the body if the conditions are severe. The high dose of medicine is often needed to give to the patient at once and the injections are the only way to do that. So the injections are used for this purpose. The doctors often give the patients the injections in certain vein or area of inflammation for curing the problem. Because when the steroids are taken by the mouth, they reach the blood stream after sometime and they have to travel through liver and other sensitive parts where they can cause damage to the sensitive walls and tissues. That is the reason they are injected.

The steroids are injected to cure a number of problems like rheumatoid arthritis or gout. The inflammations caused by many diseases are often cured using the steroids injections. They are injected in the hip area, elbow, thigh, wrist or knee area for better working. It depends on the place where the inflammation is happening. However every individual is not given steroid injections. It varies from case to case. But the doctor has to prescribe the injections otherwise they can have much worse side effects.

The steroids injections can cause many side effects which can be fatal in some cases. They tend to decrease pain and illness but keep in mind that they don’t cure anything. They provide disadvantages to your body even in minute doses. Some side effects are discussed below:

They can cause sudden and severe infections in the body of the user or the patient. As the injections allow the steroids to come in contact with the blood stream instantly, their effects are also instant and severe. They can cause allergies to the body parts. The swelling, redness or the scars may be the results of the injections of steroids. Sometimes they cause internal bleeding which is extremely severe and dangerous. The discoloration of skin can also happen when the steroid injections are injected in the body.