The Most Common Reasons For Not Evolving Abdomen.

The abdomen is one of the most famous muscles after pectoral and biceps at the same time is the muscle that most people fail to develop or be able to generate a remarkable change. With this in mind, look at the most common reasons for your abdomen not be growing and how to get around these problems.

1 - exercises being held  without charge:

The abdomen is a muscle like any other and therefore need stimulus and "reasons" to grow.Many people end up measuring the effectiveness of an abdominal workout by the number of repetitions they can do, when they should try to progress using loads (as well as any other muscle).

Use excessive repetitions (over 20) will only generate an increase in muscle strength and flee the focus which is actually muscle hypertrophy. Give preference to exercises that can be done with loading and first put them into practice, using the exercises using only body weight lastly, as a "finisher".

2 - Lack or excess training frequency:

The muscles that make up the abdomen usually recover fast, but not as fast as many people usually think. You can train the abdomen up to 3 times a week, giving rest at least one day between workouts. This way you can maximize the amount of stimuli we give to the muscles grow while still giving proper time for muscle recovery.

3 - Avoid machines and pulleys:

We know we should give preference to free weight exercises to generate maximum hypertrophy, however there is an exception to the abdomen: simply do not have many "free" exercise choices in addition to the exercises done with the body. In this case the exercises using machines and pulleys are great allies to add charge to the workout.

4 - Diet:

Despite being a beaten subject, the diet is nonetheless one of the most common reasons for people failing to change the look of the abdomen. Including many people already have strong abdomens and "set" which, unfortunately, are hidden beneath the fat.

To show your workout results, many people need to download the content of fat and this is not achieved only with training or with the erroneous idea of ​​doing thousands of crunches to burn fat location. This is only achieved through reduced calorie diet (cutting).

Remember also that train hard without having a defined abdomen, it is far from being a waste of time. Having a strong and well-developed abdomen can help in carrying out various other exercises and even protect you from injury

Weight Loss: How To Accelerate Lose More Fat & Maintain Muscle Mass.

The trick to getting laid is to boot fat while maintaining muscle. Luckily for you, there are some strategies used by bodybuilders to maintain muscle mass while accelerating the fat burning. Maintaining muscle mass is important not only for aesthetic, but also to prevent the metabolism does not decrease.


1.Increase The Fibers:

Fiber slows the digestion of carbohydrates and the speed they enter the bloodstream. When the speed decrease the digestion of carbohydrates, insulin levels decrease, which promotes fat burning. Studies show that a diet rich in fiber are associated with low levels of body fat when compared with diets low in fiber. If you have cut calories to lose weight and has not seen such a stagnation in the results, you could swap food with few fibers by other high-fiber (eg white rice for brown rice). You can include small portions of vegetables rich in fiber at every meal.

2. Use MCTs:

Medium chain triglycerides are fats that burn quickly in the body preventing muscle breakdown and assisting in providing energy in a cutting. Essentially MCTs provide high-quality energy and are not stored as fat, preventing the loss of muscle mass being burned preferably in place of muscle tissue.

The results of the MCT use? Your body will start turning fat into energy and MCTs will be burned in place of muscle mass or glycogen, resulting in less fat and more muscle mass over time.

3. Arginine And Leucine After Training:

Even in cutting, post workout meal should contain a decent amount of carbohydrates. Carbohydrates increase insulin levels, which paralyzes the action of catabolic hormones. The amino acids arginine and leucine also induce the increase of insulin. Add 2-4G arginine and leucine 3-4g post workout can help promote a greater anabolic response. The higher this response after training, more muscle you can maintain during the cutting.



4. Use Thermogenic in Days To Consume  More Carbohydrate:

Despite the carbohydrate consumption is highly controlled in cutting, is not a bad idea slightly increase the amount of carbs on days that you're really need them, such as in days is to train larger muscle groups such as legs or back. Thermogenic can be useful in these days. Stimulants can increase found in thermogenic fat burning generated by cutting by increasing the metabolic rate. Nothing better to use them preferably on days that carbohydrate consumption is greater.

5. The Diet Is a Higher Priority Than The Aerobic:

A bodybuilder granting greater attention to diet than to aerobic able to always maintain more muscle mass than the athlete who gives more attention to aerobic and less attention to diet. The more muscle mass you have and keep, the greater the speed of your metabolism. When it comes to cutting, limit aerobic sessions not exceeding 45 minutes. If you think you need to burn more calories rather than overdo aerobic, cutting carbohydrates and dietary fats.

6. Do Not Overdo, Beware Of Overtraining:

The biggest mistake anyone can make in a cutting is to overdo the training and end up doing more sets than necessary in order to burn more calories or something. Train others at the risk of overtrain increases cortisol levels, which is a highly catabolic hormone. Cortisol decreases testosterone, and this is the worst news you may have: you will become weak and small. Cortisol also causes the body to use more amino acids and muscle tissue as energy and still triggers your immune system. Affect the immune system is the key to paralyze the muscle mass gain.

7. Make Good Use Of Glutamine, Vitamin C And E:

The three can help the metabolism in the fight against cortisol. This nutrient trio may contain cortisol actions, which in turn will help maintain testosterone levels and muscle mass during cutting.

8. Omega-3 And CLA May Also Be Useful:

Surely we must reduce consumption of fats during the cutting, but there are two types of them that do just the opposite (Omega-3 and CLA). The omega-3 found in salmon and other foods and supplements, has the ability to redirect the fat to be used as energy rather than being stored in adipose tissue. A study shows that Omega-3 promotes nitrogen retention in catabolic situations. (Nitrogen is a common compound to proteins that scientists use as an indicator of muscle growth)

Such as omega-3, CLA may also be useful. This supplement can interfere with the action of some enzymes, decreasing the amount of fat stored in the body.

Chest Workout: Chest Exercises For Awesome Pecs.

Build a big strong chest can be difficult, especially if you are using the wrong exercises and an incorrect range of repetitions to your goal (and if you're feeding wrong, of course).
In this article, I will share with you the best exercises for chest and tips that not only helped me build a harness above the ordinary, but helped many readers to do the same.


The best exercises for chest are few and complete a simple task: they recruit muscle fibers maximally allow a heavy workout using progression of loads and without increasing dramatically the risk of injury. These exercises are ...

Bench press bar (Straight and inclined, with free weight and not using the smith)
Supine with halter (Straight and inclined)
Parallel (Version for chest and possible weight)

These are the exercises that you need to master if you really want a big chest. Forget cables, machines, rubber bands, crunches and other variations. They do not come near the three mentioned above that should always be the basis of training.


Some may be thinking, "Why not use the Smith?". Simply because science has proven that it is less than the free weight in terms of muscle recruitment.
"And where is declined bench press?" The bench declined not only reduces the range of motion, thereby reducing the effort the chest need to do, but also imposes stress only in the pectoralis major, forgetting the clavicular pectoralis, which is not ideal if you are looking for a large and proportional chest.

"So you mean I'm going to build a big chest using only these three types of exercises? This is enough? "That's right. And while exercises like dumbbell crucifix and other movements using cables still have their place in the chest workout, they would be more suitable for advanced and people who already have a considerable development of the breastplate. If you are reading this article, probably his goal is still to get there.

Training suggestion to chest:

A good workout for chest is one that reaches the muscle completely and using larger and larger loads. While the breastplate can benefit from training using higher reps tracks, if you are a natural athlete, your best bet is to use fewer repetitions in favor of more loads. Here's a suggestion that training meets these requirements:


•Exercise 1: bench press with straight bar - 3 sets 4-6 reps.
•Exercise 2: Incline Dumbbell Press - 3 sets 4-6 reps.
•Exercise 3: Parallel (if possible using loading) - 3 sets 4 to 6 replications.

Are only 9 heavy sets focusing on progress loads. If you train with low frequency (only one muscle group per day), you can add another exercise with free weight and three series in the same style.



•Final words
As much as people want to connect with complexity results, the training and the best exercises for chest need not be something from another world. I guarantee that if you combine the information in this text with a proper diet, you will be very happy to respond to your chest.

What Is More Important: Training Or Diet.

Basically there are three key factors for the success of those who practice weight training, regardless of whether the goal is to gain mass, burn fat and improve performance. They are:

-  Diet (nutrition in general)

- Training

- Rest

Although the rest is extremely important, in this article we will discuss just about training and diet. Which is more important?

Before evaluating the importance of both, you need to understand one thing:

One does not work without the other!

Imagine that you decide to make 15kg of muscle mass that year. You get in touch with the best personal trainer in the world and he rides the best workout you can imagine. The training is fully compatible with its objectives and its biological individuality. You follow to the letter the planning for a year, but does not adopt adequate food, eat anyway, skip meals, etc.

The result is that even the best training in the world will solve your problem!

On the other hand, imagine that you better consultation with the nutritionist in the world and it passes you an amazing diet for mass gains.

The diet has no defects and you know exactly how many calories, protein, carbohydrates and fats should consume daily. You follow the diet to the letter for a year, but leaves the background training, more missing than go to the gym, and when you will not struggle as it should.

The result is that even the best diet in the world will solve your problem !

So we can say that one does not work without the other.

BUT WHAT IS THE MOST IMPORTANT: TRAINING OR DIET

As noted above, the two are very important and one does not work without the other, but we can say that diet is more important and we will explain why.

In one week, you train 4-6 times and spends about 1 hour in the gym each day (if training how to). So we can conclude that you need to dedicate 4-6 hours per week and its mission is very well kept.

Now, with the diet, things are quite different. If you want to gain muscles need to feed 5-8 times a day, you can not skip a meal, and must comply with planning 24 hours a day, 7 days a week. You need to give body and soul at all times to fulfill a nutrition plan. It is much harder to follow a diet to train 40 minutes a day, for 3 in 3 hours there you are eating!

In addition, deprivation diet promotes more than the workout. You can leave sleeping an hour longer to train, however, the traditional diets for weight require you to let go of just about everything you think tasty to eat, depriving you of one of the best things in life: eating well (tasty food).

The traditional diets for weight always involve the same meals: chicken, sweet potatoes, broccoli, etc. And always eat the same thing is not pleasant. Over time you can not even look at the plate in time to eat!

This is exactly why many people give up the diet quickly. As there is nothing tasty to eat, go in front of a Burger King's life is a tremendous temptation, and many play it all down the drain for a few moments of pleasure.

5 Tips For You To Extract Even More Legs Workout Gains.

And for those who do like to train the legs, here are the best tips for you to extract further training gains.

1 - Start by squatting:

First, unless you suffer from a real problem that prevents you from doing squats, you simply need to include it in your workout. Second, it must be the base.

You may think that other exercises like legpress are also effective, and if you train hard enough they will bring the same results as the squat.Well, that's not the case.

The squat is the main muscle mass builder exercise and strength there is, and it needs to be done first in the workout while your energy levels are integers and you can make the most of the year.

2 - Avoid partial reps:

While there is a technique named "partial repetitions" (with a specific purpose) we are not referring to it here. Many people to train legs, including squat form, but the minority performs exercise using a full range of motion. In other words, partial repetitions are down just a little weight.

Only with the full range muscle will be worked in full. Partial repetitions, and deliver the partial gains can be dangerous. In the squat for example, down partial manner (not descend by less parallel to the row) causes the subsequent are not fully used in the movement, placing extra stress on the knee. And as people who do not squat down correctly usually put extra load (the ego), it's easy to guess why this combination is dangerous.

3 - Try changing the length of the feet:

There is no single and obligatory place you need to put your feet do squats, and squat in legpress hack. For added strength and explosion, you should opt for a distance slightly longer than shoulder width apart, with feet pointed out slightly. However, as you progress, some variation is welcome.

From time to time, try changing the distance of the feet. Feet closer reach the outside of the quadriceps and more feet away, the inner part.This principle can be used in legpress, squats and hack.

4 - Try to change the height of the feet:

Another interesting way to apply change to the training is to change the height of the feet in exercises like squats and legpress the hack and this may change the way the muscles are recruited.

Basically, a lower positioning of the platform favors the quadriceps activation, while a higher positioning favors the activation of the posterior and glutes. You will not isolate the muscle so, but it sure can give more attention to a specific area you have weakness or simply want to grow more.

5 - Try to divide your leg workout in two:

As is common train chest and back on separate days, you are not required to train and the legs in a single day. Develop legs is something you are interested, try to split the training into two legs, doing the quadriceps in a day and later in the other

Bench Press, Suicidal Footprint And Shoulder Pain.

Using suicide footprint (without using your thumbs around the bar) on the bench press is extremely controversial. Many people are afraid to drop the bar on the chest while performing the exercise, something that would be really bad for the health of your bones. Others argue that if you can not tighten the bar during the year, you will not have as much performance as it is not taking pro veito the effect of irradiation (strongly contract a muscle generates a better contraction of too close). However, through experience I have found that a suicide footprint offers some advantages, one is less shoulder pain.

I noticed for years that do bench press with a thick bar was less stressful on my shoulders. It took me awhile to figure out why. I asked several experts about it, but never got a satisfactory answer. Today I can say firmly that I had less shoulder pain because the thick bar forced me to use a footprint without the thumb (suicide).

When you use a normal grip, your hands saw discreetly. This automatically forces you to perform an internal rotation of the shoulders, meaning that the way that the bar travels through the descent of the exercise causes your shoulders are aimed at the "out" what creates stress in the muscle.

By using a footprint without the thumb, you keep your hands in a more neutral position, so that there is less stress on the shoulders during the descent of the bar.

But it is not unnecessarily dangerous to use the suicide footprint?

I use this footprint for years, several times a week and I still have small hands. Use suicidal footprint with thick bars (2 inches) and extra-thick bars (3 inches), and never came close to losing control because of the footprint.

I'm not saying that accidents can not happen, but honestly, anyone who has a minimum of coordination can feel comfortable with this footprint. Most accidents involving suicide footprint happen due to poor execution of the exercise because the person be using loads that it should not be using first.

Conclusion

Try to get used to the suicide footprint if you feel pain in the shoulder during the bench press.Start light in the first three workouts, and then persist for three weeks and see how your body behaves. My experience is that most of you will no longer use the normal grip on the bench press.

The Best Exercises For Chest And How To Properly Include Them In Your Routine To Generate More Results.

Build a big, strong chest can be difficult, especially if you are using the wrong exercises and incorrect range of repetitions for your goal (and if you're feeding wrong, of course).
In this article, I will share with you the best exercises for chest as well as tips that not only helped me build a harness above the ordinary, but helped many readers to do the same.

The best exercises for chest are few and complete a simple task: they recruit muscle fibers maximally allow a heavy workout progress using loads and without increasing dramatically the risk of injury. These exercises are ...

Bench press bar (Straight and inclined, with free weight and not using smith)
Bench press with halter (Straight and inclined)
Parallel (version breast and possibly weighing)

These are the exercises that you need to master if you really want a big chest. Forget cables, machines, rubber bands, pushups variations and others. They do not come anywhere near the three mentioned above that should always be the basis for training.

Some may be thinking, "Why not use the Smith?". Simply because science has proven that it is less than the free weight in terms of muscle recruitment.
"And where is declined bench press?" The bench declined not only reduces range of motion, thereby reducing the effort the chest need to do, but also imposes stress solely on the pectoralis major, forgetting the clavicular pectoralis, which is not ideal if you are looking for a large and proportional chest.

"So you mean I'm going to build a big chest using only these three types of exercises? This is enough? "That's right. And while exercises like dumbbell flyes and other movements using cables still have their place in the chest workout, they would be more suitable for advanced and people who already have a considerable development of the breastplate. If you are reading this article probably your goal is still to get there.

Training suggestion to chest
A good workout for the chest is one that reaches the muscle completely and using larger and larger loads. While the breastplate can benefit from training using higher repetition ranges, if you are a natural athlete, your best option is to use fewer repetitions in favor of more loads.
Here's a suggestion that training meets these requirements:

Exercise 1: bench press with straight bar - 3 sets 4-6 reps.
Exercise 2: inclined bench press with dumbbells - 3 sets 4-6 reps.
Exercise 3: Parallel (if possible using load) - 3 series 4 to 6 replications.

Are only 9 heavy series focusing on progress loads. If you train with low frequency (only one muscle group per day), you can add another exercise with free weight-three series in the same style.

• Final words
As much as people want to connect with complexity results, the training and the best exercises for chest need not be something from another world. I guarantee that if you combine the information in this text with a proper diet, you will be very happy to respond to your chest.

Training Shoulders : Top 3 Exercises.

A good shoulder workout is not one that uses hundreds of years to reach the muscle every possible angle. A good workout should only burden the three heads of the deltoid (anterior, medial and posterior) just right, allowing a wide recovery.

Many people do not stop to think beyond the shoulder is a relatively small muscle, it is required in most exercises the upper body, from the bench to stroke. For this reason, do r a massive workout for shoulders 99% of the time is a bad idea.

Why are we talking about this? By far the most common mistake when training shoulders and prevents most people to evolve, it is the excessive exercise or incorrect split workout.

Suffice to go into any gym and you'll come across guys doing up to 5 variations of elevation and the next day still train chest.

If the hypertrophy less means more, this is especially true for the shoulders. With that said, here's a suggestion proper training to achieve all shoulder regions without disturbing their resilience, hence increasing their performance in training other muscle groups.

1.Exercise : Development with bar standing or sitting
Series: 3
Repetitions: 6 to 8

2. Exercise: lateral raise with dumbbells
Series: 3
Repetitions: 6 to 8

3. Exercise: Elevation for later dumbbell
Series: 3
Repetitions: 6 to 8

"But is that all?"

Well, if you use series 'ordinary' academy you can find it strange using just three years, especially with these repetitions. But be assured that this is all you need to achieve the three heads of the deltoid, without going into overtraining and still allow progress loads, which will be the most important factor to generate hypertrophy.

•Considerations :

Rest between 1-2 minutes between sets. The key here is not to generate sweat and raise your heartbeat, but recover enough to use load maximum in the next series.

No need to use dropsets and other advanced techniques. While these techniques have their place in training, we need to avoid them to facilitate muscle recovery and facilitate progress loads ..

No train shoulders one day before or the day after training of the chest. The shoulders are the main helpers in chest exercises. Training shoulders the day before, and hinder the recovery of the shoulders, will limit their performance in chest workout, and vice versa.

Nutrition And Training Rules For Those Who Have Difficulty Gaining Muscle Mass.

•What is to be ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.

In case of unbalanced nutrition and physical inactivity, the ectomorphs addition to gaining excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.
Differences in the organism ectomorfo

Studies show that in strength training ectomorfo the body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, as a consequence, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which does not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages of the ectomorph body type

Most of the stars and professional models are ectomorphs - that they have difficulty gaining weight helps them gain only muscle and not fat. Having an athletic, buff and chiseled body is easy for the ectomorph.

The issue of creating clenched abdominal is not essential for ectomorph and, most often, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in training ectomorph

The first thing the ectomorph has to do is to forget the treadmill and strenuous cardio exercise: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen , necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

•As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing dead lifts. Do not overload with isolation exercises - they spend the forces and do not initiate muscle growth processes.

Remember that it is the basic exercises performed with more weight and 5 to 7 repetitions, which will engage in the work major muscle groups, which causes the body to produce testosterone and other hormone extremely important for the growth of all your muscles.
The power of the ectomorph

For the ectomorph counting calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy.

Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements for muscle growth

On the one hand, the sports supplements are just supplements for a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes them more bulky muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per kilogram of body weight per day.

Fitness : Basic Rules 4 Those Who Have Difficulty Gaining Muscle Mass.

What Is Being Ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.
In case of unbalanced nutrition and physical inactivity, the ectomorphs plus gain excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.

•Differences in The Organism Ectomorph:

Studies show that in strength training the ectomorph body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, consequently, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which can not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages Of The Physical Type of Ectomorph

Most of the stars and professional models are ectomorphs - the fact that they have difficulty gaining weight helps them win exclusively muscle not fat. Having an athletic, healed and well-designed body is easy for the ectomorph.

The issue of creating cracked abdominal is not essential for ectomorph and, in most cases, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in Training Ectomorph:

The first thing the ectomorph has to do is forget the treadmill and strenuous cardio exercises: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

-As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

-As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing deadlift. Do not overfill with isolation exercises - they spend forces and not initiate muscle growth processes.
Remember that it is precisely the basic exercises, performed with more weight and 5 or 7 reps, who will engage in the work the major muscle groups, which causes the body to produce testosterone and other hormones extremely important for the growth of all your muscles.

•The power Of The Ectomorph:

For the ectomorph count the calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy. Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements For Muscle Growth:

Firstly, the sports supplements are just additions to a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes bulkier muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per pound of body weight per day.