Bodybuilding

How to Build Heart Muscle

Published

12 years ago

November 27, 2012

F Kyle

Every one of us is looking to get a nice build body, but more important than this is to have a healthy heart. According to American Heart Association, almost two and a half thousand people more die each day because of heart diseases. That's why while working hard on strengthening your biceps, do not have to forget about heart muscle, otherwise, you risk to have no chance to enjoy your beautiful body.

Have to be said that heart is a surprisingly strong and hardy muscle, which has not equal by the number of cuts. Heart ensures the blood circulation throughout the body. For this, it requires a very strong pressure. Namely, for this reason, training heart muscle is as important as any other muscle of your body.

There are many causes of heart exhaustion. Further, we will mention most important of them:

-Infringement of cellular energy supply.
-Infringement of daily nutrition of heart muscle.
-Stress is one of the most common causes of cardiac disorders. They significantly deplete energy resources cells.
-Deficiency of potassium, which is the main intracellular element, providing a multifaceted impact on the functioning of the heart. Its lack causes various disorders, especially, the development of arrhythmias.
-Lack of water in the body leads to a thickening of the blood and increase the load on the heart muscle, which leads to a number of problems.

Have to be mentioned that training heart muscle greatly increases your body endurance. Endurance is not directly related to physical strength. You can be strong enough to train with big weights, but with no endurance, you will not be able to get the maximum potential from your workout.

There are some well-known truths that you have to be aware of:

- A large body requires large amounts of blood;
- A large volume of blood is dependent on the size or the heart, or on the frequency of contractions;
- The more the heart contracts, the more it wears out.

Must Read Our Article: Top Natural Oral Steroids to Supercharge Your Muscle Growth

The more you train in the gym, the greater increases muscle mass, thus the harder for a heart to cope with the load, because even 3 pounds of muscle mass requires about one additional liter of oxygen per second, and this is a lot. That is why a large muscle mass with a weak heart has as result low endurance. So, muscles do not have enough oxygen, and they start to choke.

The main solution is to train heart, so to get it increased in volume. Well-Trained heart muscles are able to handle the load and thus less wears out. It is very important to understand that you need to get your heart to grow in volume, not in size.

It has to stretch, not thicken. Since namely the last one is the cause of many diseases, most common being heart attacks. For this, you will have to keep the heart rhythm while training around 110-140 beats per minutes.

Everything that goes over this threshold can damage your heart. Following a systematical heart training will help you to become healthier and fitter. You have to know that heart can stretch up to two times. Only after six months of training, you can increase your heart volume by up to 40%.

Best Exercises For Building Heart Muscles

Best Exercises for Building Heart Muscles

Such kind of sport like swimming or running are perfect for training your heart muscles. However, there are over the way you can do it too. You can use barbells or other machines for keeping your heart rhythm among 110-140 beats per minute.

You have just to decrease the weights and minimize the rest pause between sets. Regular exercise with barbells and exercise machines, it is enough just to reduce the curb weight, and not to rest too long to get your heart rate is falling too low.

Also, pay attention to the body type you belong to and choose your training according to this. It is about endomorph, ectomorph, and mesomorph body types, and each species will be detailed below.

Endomorph:

People belonging to this type of body easily add and retain reserves of fat. Thus, aerobic exercise is a must for them. The intensity level requires a high level of tension. However stay in the safe area. You have to choose those types of sports during which the load impact on joints is minimum.

You can consider as a good choice bicycle and step-trainer. Start with 3 workouts per week for 20 minutes. Then, gradually increase the load and the number of training days to 5 per week. Also, increase the length of each training session.

Mesomorph. Being gifted from nature with muscles, this type of people usually have the excess weight for their height. As in case of endomorph body types, you have to avoid exercises that put pressure on your joints and opt for bicycle exercises. Beginners should start with 4 workouts of 25 minutes per week. Then, gradually increase the number of workouts to even 6 times per week with small weights.

Must Read: Characteristics of Endomorph Body Type

Ectomorph:

People belonging to this category are skinny by nature. For beginners, it’s advisable to train 3-4 times a week for 20-30 minutes. As a start to add muscles, you can increase the intensity and duration of training.

This category of people have not to worry about excess fat. They have another problem: do not overdo it. Overwise, you will get no results. Summarizing, here are the most important tips to follow for building heart muscles:

- The best exercise for building heart muscles are swimming, running, training on gym machines. Despite the type of exercise you will choose, is very important to keep your heart rhythm between 110 -14 beats per minute. Namely, during these rhythms, heart increase its volume and thus will pump a greater amount of blood to pump and shrink less, thereby prolonging its life.

- Use a heart rate monitor to it make easier to follow the right rhythm of the heart.

- Begin with 3 workouts per week of 20 minutes, and increase their number to 5-6 time a week of one hour.

Keep in mind that increasing the heart rate up to 180 beats per minute does not lead to an increase of internal volume, but to the thickening of the walls of the heart, and consequently the increase of its mass.

Along with training, you have to pay a big attention to what you eat if you really want to have a healthy heart. Baked apples, black currants, avocados, broccoli, salmon, spinach, seafood, almonds, cashew nuts are food that has to be included in your diet for a strong heart.

Here are some other very important tips to follow in order to build strong heart muscles:

-Eat small meals throughout the day. Five-six meals a day is a great choice for you.
-Chew food thoroughly, as it improves digestion.
-It is not advisable to drink liquids during a meal, as it reduces the concentration of digestive enzymes.
-Include in your diet foods that improve the function of the liver. Asparagus, artichokes, and beets have to be present in your diet.
-Opt for fresh vegetable juice, every time you have the chance.
-Last meal should be around 2-3 hours before the bedtime. Also, cut out alcohol and energy drinks from your diet.

Must Read: Bodybuilding Diet Myths

Hopefully, this article sheds a bit of light on what you are doing in the gym and helps you to do the right things for reaching your goals. Just remember that heart is a muscle like any other and have to be trained.

Overwise it will weaken, do not pump blood efficiently and results in many heart diseases. Whatever type of exercise you will choose for building your muscle mass you have to pay attention to keep you cardiac rhythm among 110 -140 beats per minute.

Enjoy your training and build muscle safely!

Share on Social Media

Up Next

How to Breathe Properly During the Training?

Don't Miss

How to Train With Expander Cable

F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

Comments

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

Check Out Our1 4 Weeks Quality Strength & Lean Muscles

Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

Click Here to Buy SynthaTrope By SynthaPharma

Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

With your FB Plus subscription or active FB Plus Pass, you now have access to 124 weeks of our most popular workout programs, which typically sell for $10-$30 each. Additionally, our popular 4-week Meal Plan is included. This is on top of the 38 Challenges and Programs that are already available to Plus members.

We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

Share on Social Media

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

Click here to buy 1-Test Cyp/DHB 100 by Dragon Pharma

Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Share on Social Media