Bodybuilding

Build New Muscle Over The Holiday Season

Published

10 years ago

December 8, 2014

Zizou

For the next few weeks, switch your goal from fat-loss to muscle-building. You'll effectively utilize those extra calories and feel less stressed about having a few bites of pie! Oh, joy, the holidays are upon us! Oh, wait, how do I get through the season without packing on 10 unwanted pounds? As if the media senses this widespread dread, airwaves, and magazine racks are jammed with tips about which foods to avoid and warnings about keeping on track.

The anxiety about gaining unwanted pounds can add to your already high holiday stress level. But it doesn't have to be that way. With a short-term goal change, your holidays can be a lot more cheerful and a lot less stressful. Namely, for the next few weeks, I want you to take a break from your usual fat-loss plans and switch to building muscle.

If that makes you a little nervous, remember, the more lean mass you have, the leaner you'll be. It takes a lot of calories to build and maintain muscle mass. So don't fear the gains.

Here are four reasons the holidays provide the perfect platform for your short-term muscle-building program!

1 YOU TAKE IN EXTRA CALORIES ANYWAY:

You can't build muscle without a caloric surplus. So if you know you'll be eating more than usual, a muscle-building goal makes a lot of sense. Now, don't be fooled into thinking you can eat a box of chocolates, two slices of pumpkin pie, and all the stuffing you can handle every day because "it's your goal."

Must Read: How Many Calories A Day To Eat To Build Muscle?

You still have to exercise control and choose wisely. You want to provide your body with the nutrition it needs to build muscle. For example, a sugar-only diet won't help you gain anything other than insulin resistance and headaches.

THE HOLIDAY SEASON PROVIDES A CHANCE TO RESET YOUR YEARLY GOALS. INSTEAD OF A HOLIDAY BINGE, DO A CONTROLLED BULK! ENJOY THE PROTEIN AND SOCIAL INTERACTION.

Depending on your family traditions, dinner can be a glorious, meat-heavy affair. Both turkey and beef provide all the amino acids you need for muscle building. Beef provides more iron and creatine, but turkey has less fat and cholesterol. Whichever meat is on your plate, a heaping pile of protein means you may not need your usual casein shake before bed.

If you're going to over-eat, doing it with protein-laden meat is probably the best choice. If you're trying to build lean mass, you can't skimp on the carbs. Carbohydrates are an absolutely essential piece of muscle-building. Carbs are your body's fuel source; they support muscle growth, prevent muscle break-down, and taste good to boot!

Must Read: How To Build Lean Muscle Mass

A scoop of mashed potatoes and a little butter will provide the energy you need to work out hard and recover faster. Potatoes are clean carbs and the fat in the butter will help slow the absorption rate so your blood glucose doesn't spike, prompting a large insulin secretion that may lead to a subsequent crash and fat storage promotion.

2 YOU MIGHT HAVE MORE TIME TO TRAIN:

With the holidays come some vacation days for many people, so use this extra time to hit the gym more frequently. Now, that doesn't mean go to the gym for three hours and chat for five minutes between sets. More important than the time you're in the gym is the intensity with which you train.

What's great about having some extra time is that you can make those intense training sessions more frequent. Instead of only getting in three workouts during the week, you can do four or five. That extra training, coupled with extra calories, can pay off in muscle mass.

IF YOU HAVE EXTRA TIME, DON'T WASTE IT. STEAL AN EXTRA WORKOUT OR TWO EACH WEEK AND YOU'LL PUT SOME EXTRA HAPPY IN YOUR HOLIDAYS.

muscle-building whatsteroids.com I suggest utilizing a split that will challenge your body with an upper-body push emphasis on day one, an upper-body pull emphasis on the second day, and a leg emphasis on the third. Take a rest day, and then do it again. While full-body programs like the 5X5 regimen can also be effective for building mass, leave those for the busier times during the year when you only have a few days per week to train.

If you have family or friends in town, bring one of them with you to the gym. Invite one of your more fit cousins for some extra motivation, or ask dear ol' dad if he'd like to join you for some bonding time. Spread the fitness cheer!

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3 YOU HAVE MORE TIME TO REST AND RELAX, TOO:

The time off from work may also allow you some extra sleeping and relaxing time. You can push your body as hard as possible when you're in the gym because you know you get to go home and put your feet up. Don't worry about "feeling lazy."

SLEEP IN. GET SOME EXTRA REST!

Many of us spend too much time buzzing around without much rest. Enjoy the time off you earned and allow your muscles to recover and rebuild.

Try to grab an extra hour or two of shut-eye. Aside from being essential for the cellular health and hormonal balance in your body, sleep is necessary for building muscle. Human growth hormone is at its highest levels when you sleep and chemicals like dopamine and adrenaline—which you use for intense training—are mostly replenished at night.

For some people, sufficient sleep is a luxury they can't afford. Unfortunately, sleep debt has many negative impacts on the body. It may actually decrease testosterone and increase the catabolic hormone cortisol1, two side effects no bodybuilder wants. That means it's much, much harder for your body to build muscle.

So use the holidays to spend some time catching Zs. Read here about Sleep importance for bodybuilders.

4 THE HOLIDAYS BRING MORE DINING FLEXIBILITY:

You can do your body even more good by scheduling your meals to fit your training schedule. Doing this isn't always possible when you're on a strict work schedule, but time off from work allows for changes to your normal schedule.

Structure your meal plan so the bulk of your calories enter your body around your workout. If you know you have a larger holiday meal that day, hit the gym for a heavy legs session right before you eat. After a hard workout, your glycogen levels will be lower and primed for refilling. Your muscles will also be tired and broken down. They need protein and carbs to rebuild.

"STRUCTURE YOUR MEAL PLAN SO THE BULK OF YOUR CALORIES ENTER YOUR BODY AROUND YOUR WORKOUT. YOUR GLYCOGEN LEVELS WILL BE LOWER AND PRIMED FOR REFILLING."

This is the time when it's OK to consume enough carbs to produce an insulin spike. At this juncture, rather than promote fat storage, an insulin spike will help move carbs into the muscle, accelerate carbohydrate resynthesis, and help your muscle tissue to repair. If that holiday treats like cookies or brownies won't stop calling your name, eat one right after a tough workout.

Must Read: Insulin Use When Cutting Without Gaining Fat

The sugar will help refill your lower glucose levels. It's also smart to fuel your workouts. Whole, healthy food can help you train with intensity and focus. You'll have the energy to completely demolish your workout and the security of knowing that you have a great meal to come back to when you're done.

LESS STRESS MEANS MORE FUN!

By making this change to your fitness goal, you won't have to enter this holiday season with dread. Instead, you can welcome it knowing that you will be using excess calories, time, and flexibility to your advantage.

Rather than trying to avoid everything and everybody you're worried will influence your fitness level, you'll be able to relax and enjoy this special time of year. You can always return to your regular fat-loss program after the holidays.

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Zizou

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 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.

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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.

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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.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.