Steroids

18 Week Chin Up & Dip Program For An Impressive Upper Body

Published

7 years ago

April 1, 2018

Zizou

Have you ever engage in chin-ups and in dips? These are basically two of the overlooked bodyweight exercises for an Impressive Upper Body. Prior to an 18-week chin up and dip program, it actually features a specific training every day. This training designed for the movements mentioned.

Summary of The Workout:

Summary

This is the complete summary of the workout:

Main Goal ─ Building Muscles
Type of Workout ─ Single Group of Muscles
Training Level ─ Beginner
Duration of the Program ─ Eighteen Weeks
Days every Week ─ Four
Time for Each Workout ─ Seventy-Five to Ninety Minutes
Equipment Needed ─ Female and Male
Supplements Recommended ─ Fish Oil, Creatine, and Whey Protein

Description of The Workout:

What if somebody told you that 2 moves could change the way that the upper body feels and looks? What if you have been told that the 2 moves have already been around ever since the start of the training?

Would you believe that these will bring out some excellent results? These may all sound like a basic fitness sales pitch. But, the important thing is that chin-ups and dips are an essential factor in building an excellent upper body.

Focusing on Chins and Dips:

Focusing on Chins and Dips

In the present time, almost everybody would not find the time and devote their effort to become what they want to be. There are a lot of males who want to have a ripped and full upper body. The issue is that most of them would like to go shortcuts. That way, they will be able to completely achieve their goal.

There are certain issues that you will need to address that include progressive overload, excess volume, and poor workout design. These are somehow believed to be the 3 biggest issues of concern.

The meathead routine of decline bench, incline bench, flat bench, dumbbell fly, and horizontal machine press and cable crossover following a huge amount of volume will never be the answer to a good upper body.

A Lot of Forced Reps and Drop Sets Are a Recipe For a Total Disaster:

You will need to understand the fact that if you will add a lot of forced reps and drop sets, they will just be a recipe for a total disaster. There are a lot of people who usually carry out this routine on a weekly basis. They have nothing but only an un-sculpted and wide chest.

Chins and dips considered to be the ultimate moves for an upper body. Dips and chins could really be an essential ingredient of training. They are normally included in the training session. But, what if you will separate a day to just dips and a day to just chins? There are some who would tell you that they have developed a fuller and thicker upper body.

Hitting Chins Including Dips Along w/ Heavy Weight but is Offset w/ High Volume Forces you to Grow:

If you will be hitting chins including dips following a heavyweight with high volume will force you to grow. An even wider back and a thicker chest including a larger arm will be entirely brought by a programming change. Prior to the frequency of carrying them out, it must be on a separate day. These must as well be combined with the training protocols including a progressive overload.

Noticing Chins Including Dips that Become Stronger:

Noticing Chins Including Dips that Become Impressive Upper Body

You will later on notice that your chins and dips indeed became stronger. The other pulling and pressing moves will also get stronger as well. In all these, results will require some effort and time.

If you will follow a protocol for chins and dips, you will become more muscular and stronger in the impressive upper body. This is especially at the end of the eighteen weeks.

Overview of the Chin Up and Dip Program:

An Impressive Upper Body, you will need to perform chins up and dip program on a separate day every week for about eighteen weeks. You will also need to perform some chins and some dips.

Perform chins including dips.
Focus on your legs.
Somehow be an off-day for you or relaxation time.
Push-ups.
Pull-ups.
Come off or some sprints.
This will also be an off-day.

Training Scheme:

The training scheme will include the following:

First 3 Weeks. This will include you in using a basic five by five pieces of the training scheme for the dips and chins.
Second 3 Weeks. You will need to make use of some more volume. You will need to use a basic five by ten scheme. Also, you will need to increase your weight for every set. You will need to perform the moves being a superset. However, there will be a longer resting period as compared to the typical superset.
The third Scheme will require you to performing the chins including the dips.

Related Article Must Read: 10 Week Program & 5,000 Rep Arm Specialization Program

Conclusion:

You need to really be simple as this is an essential key to your life. Chins and dips will somehow be considered as the basic movements. You only need to record the repetitions and the weights and then move forward.

Eat based on your goal, whether you like it gaining some muscle mass or losing some fats. If you will train harder than before, you will develop an excellent upper body.

Related Topics:Strength Training Program

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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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Steroids

Glutathione – The Most Underrated Antioxidant

Published

2 weeks ago

December 10, 2024

Sane

Glutathione, often referred to as the "Master Antioxidant," plays a crucial role in neutralizing free radicals and maintaining cellular health, making it an excellent supplement for bodybuilders across all age groups. Its ability to support liver detoxification, reduce inflammation, and enhance immune function is particularly beneficial for those undergoing intense training or using performance-enhancing drugs (PEDs).

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As mentioned, it is a potent antioxidant that the body produces naturally. It plays a key role in detoxification, immune function, and maintaining cellular health.

How Can It Help You?

Glutathione neutralizes harmful free radicals, reducing oxidative stress and shielding cells from damage. This is especially critical for individuals using anabolic steroids or other PEDs, as these substances can increase oxidative stress, burden the liver, and hinder recovery.

Key Benefits of Glutathione Include

Liver Detoxification: Aids the liver in processing toxins, particularly those introduced by PED use.
Reduced Inflammation: Helps mitigate systemic inflammation, enhancing recovery and lowering injury risk.
Enhanced Immunity: Bolsters the immune system, keeping you healthier during intense training cycles.

Additionally, it supports skin health, reduces signs of fatigue, and promotes a general sense of well-being, making it invaluable for athletes focused on both performance and longevity.

How Is It Used?

Glutathione can be taken orally (in liposomal or reduced forms) or via injections for better bioavailability. A typical dose is 500–1000 mg daily if taken orally, or the same amount once a week if injected.

Are There Side Effects?

The hormone is usually well-tolerated. Rare side effects may include mild gastrointestinal discomfort or skin rashes, but these are uncommon. Injected glutathione is considered safe when properly administered.

Alternatives to Glutathione

There are several alternatives to glutathione that can help support your body's antioxidant defenses and overall health:

Vitamin C: This powerful antioxidant helps neutralize free radicals and can also help regenerate glutathione in the body.

Vitamin E: Another potent antioxidant that protects cell membranes from oxidative damage.

N-acetylcysteine (NAC): A precursor to glutathione, NAC can help boost the levels in the body.

Selenium: This trace mineral works synergistically with glutathione to enhance its antioxidant effects.

Milk Thistle: Known for its liver-protective properties, milk thistle can help support glutathione production.

Alpha-lipoic acid (ALA): This antioxidant helps regenerate other antioxidants, including glutathione, and can improve overall antioxidant capacity.

Curcumin: Found in turmeric, curcumin has strong anti-inflammatory and antioxidant properties.

Green Tea Extract: Rich in catechins, green tea extract provides powerful antioxidant benefits.

These alternatives can help maintain your body's antioxidant defenses and support overall health.

Legality of Glutathione Across Different Countries and Territories

The legality of glutathione supplements varies across different countries and territories. Here's a general overview:

United States

Glutathione supplements are widely available and legal in the U.S. They are regulated by the FDA under the Dietary Supplement Health and Education Act (DSHEA) of 19942. The FDA requires that supplements be labeled accurately and that they are safe for consumption.

Canada

In Canada, glutathione supplements are also legal and regulated by Health Canada. They must meet the Natural Health Products Regulations, ensuring safety, efficacy, and quality.

European Union

Glutathione supplements are legal in the EU and are regulated by the European Food Safety Authority (EFSA). They must comply with the EU's Novel Food Regulation if they are marketed as a new food product.

Australia

In Australia, glutathione supplements are legal and regulated by the Therapeutic Goods Administration (TGA). They must be listed on the Australian Register of Therapeutic Goods (ARTG) to be legally sold.

Japan

Its supplements are legal in Japan and are regulated by the Ministry of Health, Labour, and Welfare (MHLW). They must be approved as dietary supplements.

India

In India, glutathione supplements are legal and regulated by the Food Safety and Standards Authority of India (FSSAI). They must comply with the Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011.

Other Countries

The legality of glutathione supplements can vary in other countries, and it's essential to check local regulations before purchasing or using them. Some countries may have stricter regulations or require specific approvals for dietary supplements.

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It's always a good idea to consult with a healthcare professional or regulatory authority in your specific country to ensure compliance with local laws and regulations on the use of Glutathione.

Overall

By mitigating oxidative stress, glutathione helps in faster recovery, reducing injury risks, and promoting overall well-being. Additionally, its role in boosting skin health and combating fatigue adds to its appeal, contributing to both performance and longevity. However, it is essential for users to consult with healthcare professionals before starting any supplement regimen to ensure safety and efficacy, as individual needs and responses can vary. Glutathione's multifaceted benefits make it a valuable tool in the arsenal of bodybuilders aiming to optimize their health and performance.

Bodybuilding

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

3 weeks ago

November 28, 2024

Sane

Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:

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1. Plan Your Morning Run Route

Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.

2. Wear Reflective Gear

Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.

3. Inform Someone Before a Morning Run

Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.

4. Carry Identification During Morning Run

Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.

5. Stay Alert

Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.

6. Run Against Traffic

When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.

7. Vary Your Routine

Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.

8. Carry a Personal Safety Device

Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.

9. Stay Hydrated

Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.

10. Warm Up Properly for Morning Run

Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.

11. Dress Appropriately

Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.

12. Check the Weather

Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.

13. Trust Your Instincts

If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.

14. Post-Run Routine

After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.

Analysing Your Morning Run Route

Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:

Secluded or Remote Areas

Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.

Check High-Crime Areas Before Morning Run

Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.

Avoid Unlit Roads During Morning Run

Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.

Busy Highways or Interstates

Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.

Construction Zones

Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.

Blind Curves and Hills

Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.

Areas with Poor Drainage Aren't Safe for Morning Run

Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.

Unfamiliar Trails

Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.

Overall

By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.

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