Bodybuilding | devo digest

Best Weight Lifting Workouts – If You Have Little Time

On 05.03.11, In Bodybuilding, By Stevie Wonder

Experienced weight lifters will agree when I tell them that lifting weights requires a lot of dedication and time. If you go into a body building routine half-heartedly you will most likely not see much in the way of results. In fact, you have to change your lifestyle altogether by eating high quality foods and getting plenty of rest if you want to grow massively.

If you live a busy life and want to save some time in the gym, then I suggest you do a lot of compounded exercises. By doing this, you are targeting a lot of muscle groups per exercise so in essence you do not have to perform as much. Below are my recommended weight lifting workouts.

Bench Press

These is a great workout for your upper body, targeting four muscle groups all at once. Mainly the chest of course but you end up working out the biceps, triceps and shoulders as well. One trick to make this more effective is proper form. Start by laying on the bench and clipping your shoulders as close as you can. This will isolate the chest muscles more, enabling you to lift more weight. Try to do this as slow as you can also to put more pressure on the muscles.

Squats

This is for the lower body especially for your quads. It is a great workout that builds a lot of mass and even works out the core muscles. As you ascend, always tighten your abdominal muscles. This will not only exercise them but also make you lift more weight. Again, proper form is important here. Always protrude your buttocks as you go down so all the pressure is put to your quads and not your back. Most weight lifters injure their backs when doing this and we do not want that to happen to you.

Dead Lift

Finally you have dead lifts which target the legs as well, specifically the hamstrings this time. This is the most dangerous of the three workouts and I suggest you use a weight lifting belt when doing this to protect your back. To prevent injuries, try to keep the weight closer to your legs, making sure you do not put excessive pressure on your back.

So there you have it. The workouts above can be accomplished in around 30 – 40 minutes and if done properly and will give you a lot of muscle gain if you do it over a prolonged period. Always have a good muscle building diet plan if you want to boost your gains, and ensure that you get adequate rest between workouts to allow your body to grow.

Common Bodybuilding Supplement Myths

On 03.08.11, In Bodybuilding, By Stevie Wonder

The internet is filled with myths and misinformation regarding supplements. Some of the most common myths and their truths have been listed below.

Creatine and Kidney Problems

Creatine has risen to becoming one of the most popular supplements on the market. This has caused scientists to extensively study this product to determine if there are any side effects. Although creatine does not create kidney problems, it can make the problem worse if there is already something wrong. It should be completely safe to consume if you have a healthy body.

Supplements = Dangerous Side Effects

Whether you are looking for creatine or nitric oxide supplements, the internet is filled with all the dangerous side effects that are included with these products. Although some supplements cause side effects, many of these symptoms are over exaggerated. If you are buying the best nitric oxide supplements from a licensed producer, it should be fairly safe to consume. Most dangerous supplement effects occur if there is already a problem inside the body.

Supplements Always Have The Same Benefits

Each supplement has different ingredients, so it will have different effects on the body. Every person also has a different body type, so one product will never have the exact same effect on two people. This is why it is important to test out different supplements until you find one that works for your body. Even if a supplement works extremely well for one person, it may not have the same effect for you.

Protein For Athletes

Contrary to what some people think, athletes require a lot more protein compared to other people. This is because they are depleting their body’s storage area much faster, so they will need more protein consumption to help rebuild the tissue and replenish the muscle. If you are exercising regularly and not eating enough protein, it can lead to health problems.

Do BSN Supplements Really Help Build Body Mass?

On 07.23.10, In Bodybuilding, By Qurd

Years ago, when I was a personal trainer, many body builders who came to the gym where I worked were hyped on the newest supplements that had come out. Some weren’t much more than egg protein or whey, and in the early days, I remember the ones that were amino acid shakes that tasted like my dentist’s flavored fluoride treatments. Later there were tons of drinks and shakes that were said to build mass…they were metabolic optimizers but didn’t work so well, not to mention they smelt and tasted awful.

Personally I fell for the meal replacement protein shakes that came out in vanilla and strawberry flavors. I didn’t find they helped in mass building, but they did help to stop the munchies and keep the toned lean muscle….lean. Somewhere along the line of supplements, hormones got added and in certain cases the hormones converted into testosterone and….in a bodybuilder that was often welcomed but not at all healthy. But the fact of the matter is that, during the supplement evolution, it hasn’t been until quite recently that were effective multi action protein drinks and supplements that kept a body lean, muscle mass growing without enhancement drugs, and energy and nutritional elements included to maintain health…not just bulk.

Many bodybuilders swear by the newest award winning BSN supplements saying they really work to put on mass and stay lean and feel energetic and healthier than they have for years. The facts seem to show that after several years of clients taking the various kinds of BSN supplements, like the Syntha 6, they’ve had a gain in lean mass after about 3 or 4 months of use. The extended release protein blend allows the body to retain amino acids, and with protein, helps to build and repair muscle tissue. It’s mostly based on a concentrated whey protein, milk protein, egg and calcium formulation….just to simplify its contents.

But it’s very important to note that when you take BSN supplements, such as Syntha 6 or others, these should NOT act as meal replacements. You must also DRINK LOTS OF WATER. People who take concentrated protein supplements may experience constipation if they do not drink sufficient water and keep their body hydrated during after and between workouts. To build muscle, you must remember that mass will come over TIME. Supplements, be they award winning products like the BSN supplement series, or something else you’ve found that suits your needs, are not magic formulas. They require a bodybuilder to workout at least 2 or 3 times per week, eat regular healthy meals that contain high water content foods like fresh vegetables, not just protein, protein, protein. The BSN Supplements series that offer formulas such as True Mass and Syntha 6 have received very good reviews. If you read online comments from as far back as 2007, most users are happy with their weight gain….muscle weight that is! By the way products like True Mass DO NOT contain hormones or stimulants. They do contain essential amino acids.

Based on what bodybuilders are saying, supplements do work to build lean body mass, but only in conjunction with a healthy lifestyle, regular workouts, eating balanced meals and using supplements as what they are: Supplements!

Tagged with: bodybuilding supplements • bsn supplements • syntha 6

Exercises for Bigger Triceps In A Home Gym

On 07.17.10, In Bodybuilding, Uncategorized, By Stevie Wonder

What weight lifter doesn’t want bigger arms and a stronger bench press? One of the most overlooked muscles in most workouts is the triceps. Did you know that the triceps actually contribute a lot more to your overall arm size than your biceps, and they are a vital muscle group in all pressing type exercises. Not matter if you workout at the public gym or your own complete home gym you can build bigger stronger triceps.

It is obvious that building bigger triceps must become a top priority to get bigger and stronger arms. Sadly, most lifters do not know how to properly train the triceps. The most common triceps exercises are the pushdowns and kickbacks. The bad news is these exercises are not the most effective way to develop your triceps. Your time and energy would be better spent on compound exercises that allow you to lift heavier weight.

The hard hitting fact is that without heavy weight you can not stimulate all the muscle fibers in the triceps. Your best approach to training your triceps is to do 1 or 2 heavy compound exercises and then follow it with an isolation exercise.

Here are three fantastic tricep exercises :

Skullcrushers

This crushing exercise is by done lying down on your back on a weight bench with a barbell at arm’s length. You will then bend at the elbows and lower the bar until it touches your forehead. Control is vital here to avoid injury. Start with a weight that you can easily managed for 8 reps.

Keep the tension in the triceps. To do this the elbows must remain close to the body and pointed towards the ceiling. Do not move the elbows forward or backward during the lift.

Dips

Dips are the most efficient triceps mass building exercise. The combination of heavy weights and targeted stimulation make it your must do triceps exercise. Start by just doing your body weight. Again keep the tension in the triceps by keeping your elbows still. Once you get comfortable with your body weight you can start holding weights in your feet or a weight belt. Use a close grip and avoid leaning forward as that will shift tension more to the chest.

Close Grip Bench Press

This has proven to be my ultimate triceps lift because the use heavy weight from the supportive efforts of your chest and shoulders. This lift will give you massive triceps. Correct form here is crucial to avoid injury. It is very important to keep the elbows close to your body throughout the movement in order to keep as much tension as possible on the triceps.

The best triceps exercise will stimulate all of the muscle fibers through heavy weight and laser point targeting. Bigger triceps will add size and power to your arms! Your home gym weight machines can give your everything you need to get bigger stronger arms today.

Tagged with: complete home gym • home gym machines • home gym weight machines • home gym weights

Importance of Leg Workouts

On 07.12.10, In Bodybuilding, By Stevie Wonder

The muscle groups of the legs are often forgotten about in the gym. Leg workouts are not the most fun workouts that you can perform. Furthermore, the majority of people are not concerned when it comes to showing off muscular legs to others. However, legs workouts can help to strength the entire body. In addition, you will witness increased strength in your leg muscles much faster than you would see with any other muscle groups. As a result, you will be more motivated to keep working out. Let us take a look at some basic yet effective leg workouts.

The squat is an important and effective type of leg workout. For optimal results, weights should be used on a straight workout bar, ideally making use of the squat rack in order to gain support and to prevent injury. If you are already injured and do not desire a high impact workout, or wish to work your way up to incorporating weights into your workout, consider performing weightless squats. These may be free-standing or wall squats. If you desire to simply tone up your leg muscles, you may wish to do a greater number of reps with a lighter weight. When you wish to bulk up, you will require a heavy weight yet a smaller number of reps. Perform three sets of reps if you are a beginner.

Another effective leg workout is leg extensions. These are often performed with the use of a machine. While in a sitting position, raise your legs so they form an angle of 90 degrees to the upper body. The weight resistance deriving from the machine will aid in the building of strength and bulk. Vary the number of repetitions to suit your requirements.

The final leg workout to take into consideration is the calf raise. This workout can be performed with weights, should you desire. While in a standing position, lift yourself up so that you are standing on your toes. This will stretch and workout the calf muscles found in the backs of your legs.

Always add variety to your routine when performing leg workouts. If your muscles only perform the same routine over and over, an eventual plateau will be seen. Check out P90X results or P90X band.

Tagged with: leg exercise • leg workouts • P90X band • squats

Get In Great Shape With A Pull Up Bar

On 06.16.10, In Bodybuilding, By Stevie Wonder

It is important for everyone to set aside time for exercise. However, with hectic schedules it can be difficult to fit the gym into your routine. Thanks to the pull up bars, you can have an excellent work out in the comfort of your home, without having to head to the gym. So read on to learn how these pull up bars can change your work out experience forever.

Pull Up Bars: Where To Begin

You will be glad to know that it only takes a few minutes to assemble the pull up bar. Once you have it put together, you will then need to choose which door frame you will want to mount it on. Once you have it installed, you can begin working out in the comfort of your home. Just think, you can easily pass the time working out while watching the television, or listening to the radio. Exercise has never been easier.

The pull up bar is an excellent upper body work out. By combining pull ups and chin ups, you can get a very well rounded exercise routine. You will notice more toned upper back, shoulders, triceps, and biceps. In just a short amount of time, you will notice the difference, and love it. It is well worth the effort to get a pull up bar for your lifestyle.

Pull Up Bars: Where To Shop

As for where to shop for the pull up bar, just about any department store will most likely carry it. You can also check at your local sporting good stores as well. You will notice there are many different varieties of the pull up bar. So you will need to decide which one will fit your needs best, then choose from there.

You can also shop for the pull up bars online. There are many different web sites that offer pull up bars for a fraction of the cost you would pay in a store. Once you make your purchase, the bar will be mailed straight to your home. It’s just that simple. These may be the best route for you to go when making your purchase.

Pull Up Bars: Final Thoughts

Now, you can have a wonderful upper body workout in a short amount of time. Get started today, and you will never regret it.

Tagged with: chin ups • pull up bar

Protein Types: Which Protein Supplement is Right for You?

On 04.28.10, In Bodybuilding, By Stevie Wonder

Are you interested in bodybuilding, but unsure how to support the process of building muscle with your diet? Would you like to get more protein sources into your diet for other reasons but you’re not sure where to start? With so many options from natural protein bars to frothy designer protein shakes, it’s difficult to sort through their ingredients to choose which ones are right for your needs. This guide will help you find the perfect protein supplement–based on its protein type–for your lifestyle and goals.

The basic, most important ingredient in a protein supplement is, of course, the protein itself. You’ve surely seen the different labels boasting the amount of protein in each serving, so you can compare that way quite easily. But just as important is what type of protein the supplement contains. This article will describe the features of the three most popular types of protein used in sports-nutrition products: whey, soy, and casein–listed below in order of digestion speed.

Whey - The most popular type of supplemental protein, you can count on protein to be digested the most quickly by your body if you take it immediately after a workout. This makes it the perfect choice for building muscle. It’s absorbed fast by your muscles and then quickly flushed out, and it provides a boost of energy.

Soy - Soy is sometimes referred to as a “woman’s protein,” based on a false idea that it increases estrogen production in the human body. But there hasn’t been scientific evidence for this claim, and soy is a very dense protein that it easily used by the human body. And because it’s a vegetable protein, vegans can take it too. Soy’s digestion rate is somewhere between whey and casein.

Casein - Like whey, casein is found in milk–but unlike whey, casein’s absorption rate is quite slow. It works better, therefore, as a meal replacement or as a nutritional supplement to take right before bed to help your muscles rebuild overnight. With its slower digestive rate and no burst of energy, taking casein at night is no problem.

The next time you’re shopping for a bar, shake, or powder, keep these factors in mind. With the information above and your personal fitness goals in mind, you should be able to find the perfect supplement for your needs.

Tagged with: building muscle • protein bars • Protein Shakes • protein supplement

Simple Tips On How To Bulk Up Fast

On 03.17.10, In Bodybuilding, By Stevie Wonder

It is not mandatory to work out at the gym if you are to bulk up fast, what you need is the right information, some time and some basic home exercise equipment and you will be on your way to building muscle fast. It will require some amount of dedication, determination and creativity to reach this goal no matter how skinny or ow much of a hardgainer you are. The lifting may be difficult and the schedule tougher to keep, but as long as you have the right information on how to bulk up fast, you should be in a position to build your body and look great in no time.

The first tip any professional will give you is that lightweights will not be of much help if you are trying to bulk up fast. If you are not pushing yourself to the limit then you are not working hard enough. After you get the muscles accustomed to the new arrangement through light exercises and simple bench presses, you can then move on to doing low rep exercises that contribute to rapid muscle gain. If you need to know how many reps to build muscle are the most effective, it will be six to ten at this point since you will want to do enough to ensure that you recruit the muscle fibers throughout the exercise. You will want to work to the point that you can no longer move the weight, known as momentary muscular failure. Its at this point that your body will be forced to adapt and get stronger so that the next time you lift weights you will be able to lift more weight, or go more repetitions. The aim of the game is to lift more each workout so that your muscles get stronger and bigger over time.

The food you eat is also important to your efforts to bulk up quick. Remember, proteins are particularly essential nutrients to build muscles. You have to make sure that your diet is rich in protein that will contribute to the production of the growth hormones. Adjust your diet appropriately so that it supplies the body with all the nutrients it needs without taking in bad fats and processed carbohydrates. The more reps you do in your training does not necessarily mean you will get the pump sooner, just stick to your training program and you will see the results you desire within a few weeks.

Tagged with: home exercise equipment • how many reps to build muscle • how to build muscle • how to bulk up fast • nutrients to build muscles

Effective Workouts For Building Chest Muscles

On 03.11.10, In Bodybuilding, By Stevie Wonder

Almost every guy dreams of building chest muscles fast but not not very of them ever achieve their dreams. Many try, learn a little about bodybuilding and get started on the road to bigger muscles, but they lose their way somewhere along the road. The main reason why most people fail in building massive pecs is simply because they do not know how, or if they do, the lack the motivation to keep on doing what needs to be done. The good news is that building huge pecs is possible, although it may not be easy; you just have to find the right workout plan to guide you on building muscle and get that huge powerful look you always wanted.

Knowledge is power, if you know how muscle building works; you will be in a better position to build the muscles effectively. It is not possible to build the inner chest but what happens is that the outer chest muscles proportionately. If you see someone so skinny that it appears they have no chest at all it is basically because they have little chest fats and this is where the difference between low body fats and inner chest is. To build your chest, you have to lose as much fat as possible and strengthen your muscles. This can only be achieved through exercise and proper diet while exercising.

You should choose compound exercises like bench presses and chest dips because they take more toll on the muscles, causing them to grow larger. Combine this with dumbbell exercises and you are on the right track. But how many repetitions to build muscle do you need? It all depends on what is your fatigue point. Typically, an exercise should include 8 to 12 reps per set, add more weight if it takes more for you to reach the fatigue point. You should combine between 2 and 5 compound exercises and do about 2 to 3 sets of reps per session. Having one session per day for two to three exercise a week should be enough to bulk up your chest muscles fast enough.

Tagged with: building chest muscles • building chest muscles fast • building muscle • chest exercises • how many repetitions to build muscle

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