What To Do With The Small Muscles.

Goldfinch legs? Your arms wire? If you want to see your small muscles grow, the large muscles begins.

You want a round and generous twins, so you spend the day putting the machine on tiptoe. Or did you get some biceps, but your forearms seem chopsticks. You keep doing that so curious exercise in which you errollas on a stick a rope with a weight at the end

As abdominal not serve to remove the stomach , or the abductor machines to remove the cartridge, concentrate only on small muscles to grow usually brings more problems than results .

Large muscles are the quadriceps, glutes and hamstrings in the legs, and abs, back and chest to the torso . In the squad are small biceps, triceps, calves and shoulder. Are still smaller as the neck or forearms, they need quite exotic exercise areas.

The general rule is to train first and foremost the large muscles :

• Large muscle exercises such as squats, chin and bench presses are the most difficult. It is best done when you have more energy.
• The larger muscle groups stimulate more muscle fibers produce increased secretion of growth hormone and testosterone, and therefore make your muscles grow more.
• When you do an exercise for a large muscle, too little work. In doing bench press also you do triceps. By doing chin-ups, bicep. You are stimulating all at once, and all grow together.
• For the same reason, if fatigues first small muscles like the biceps, then you will not have enough strength to do chin. Twins exercises prevent you perform in the squats, and so everything.
• Overtrain small muscles can lead to imbalances and injury.

If you are starting with the weight training, or use as a complement to other sports, it is better that you focus on the most basic compound exercises.You will improve much faster with these exercises by a circuit of the thirty workout machines:

• Leg squats
• Deadweight for the whole body
• Bench press for chest and arms
• Dominated for back and arms
• Military press for shoulders and arms.

When you have reached anintermediate or advanced level , it's time to take care of the details. The small muscles should not be overloaded as large. It is better to use weight that allows you to end the series and get the maximum contraction and concentration , not to the ruling. If you can just lift the weight, it is difficult to reach that peak, there will be sufficient stimulus, and will not grow. Note that those are straining with the rest of the basic exercises. Put the icing on the cake, but do not crush.

5 Best Muscle-Building Foods .

To gain mass and build muscle, your diet needs to be in check. We’ve put together this list of healthy foods to help you build muscle and burn fat. Use this list of muscle-building foods the next time you’re in need of groceries. Just remember: Diet is just one part of the equation. You should also be working out regularly and taking the right men’s sports nutrition supplements to maximize muscle growth.

1. Greek Yogurt:

Greek yogurt is a muscle-building food that should be a staple of any muscle-building diet. Greek yogurt packs twice as much protein as regular yogurt, making it an ideal food to build muscle and boost your protein intake. You can eat it plain or throw in some fruit to add some flavor – Greek yogurt on its own has a very tart flavor. Although it is more expensive than regular yogurt, it can usually be found on sale. “The Benefits of Protein for Men” further stresses the importance of boosting your protein intake.

2. Beef:

Beef usually gets cast in a negative light when mentioned in protein discussions. Although it is a significant source of protein and conjugated linoleic acid, it tends to have more fat than chicken and other lean meats with comparable amounts of protein. That doesn’t mean you can’t have it on occasion. Moderation is key when dealing with this high-protein food to build muscle. Having 1-2 servings a week is a good way to boost your protein intake and build muscle; you may also want to consider a CLA supplement for men to further encourage lean muscle growth. An omega-3 supplement may also help compensate for the saturated fat in beef. “5 High-Protein Foods for Men” lists other foods that contain significant amounts of protein.

3. Whey Protein:

One of the most fastest-absorbing proteins available, whey can help build muscle and fill you up. Whey is naturally found in dairy products alongside casein, a protein that absorbs more slowly than whey. For maximum absorption, consider a men’s whey protein powder with micronized leucine for best results. A men’s whey protein powder can significantly boost your protein intake with minimal calories and fat. Because of its high protein content, a whey protein shake can also promote satiety and prevent oversnacking – and weight gain. For more about whey protein, check out “What is a Men’s Whey Protein Supplement?”

4. Coffee:

We know what you’re thinking: How can coffee help me build muscle? It doesn’t – at least not directly.  The caffeine in coffee can increase your energy and kick-start your metabolism, giving your body an extra boost throughout the day and during workouts. Coffee, however, lacks certain nutrients like protein and amino acids that properly prime your body for intense workouts. If you work out regularly, you’re better off with a men’s pre-workout supplement that’s specifically designed to increase exercise performance. Still, an occasional cup of Joe doesn’t hurt – black coffee only contains around 5 calories per cup and is a good pick-me-up in the morning. “What is a Pre-Workout Supplement for Men?” explains the importance of pre-workout supplements for men in greater detail.

5. Cottage Cheese:

If yogurt isn’t your thing, cottage cheese is a great alternative. Cottage cheese packs a protein punch that’s perfect if you’re always on the go. If you decide to go the cottage cheese route, stick to the low-fat and low-sodium kinds – regular cottage cheese is high in sodium. Just like Greek yogurt, cottage cheese can be eaten on its own or with fruit. You may even want to add some whey protein powder in it for more flavor and protein.

Best Full-Body Muscle Workout (What workout should I do?" )

It's the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.


Full-body workouts sound like they would take a long time. But when you boil down the exercises you need to perform in order to cover every area, there are only three you need to be concerned with a push, a pull, and a squat. This is the ultimate in minimalism and works superbly for beginners or people who are short on time.


Here are the best Full- body workouts  that turn the world of bodybuilding upside down.
Enjoy it.


THE WORKOUT :

Complete all five sets for the squat and then perform the overhead press and weighted pullup in alternating fashion. That is, complete a set of the press, rest, then do a set of the pullup, rest again, and repeat until you’ve finished all five sets for each.

1. SQUAT

Sets: 5 Reps: 5 Rest: 120 sec.
Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward

2. OVERHEAD PRESS

Sets: 5 Reps: 5 Rest: 60 sec.
Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulderlevel with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

3. WEIGHTED PULLUP

Sets: 5 Reps: 5 Rest: 90 sec.
Attach a weighted belt to your waist, hold a dumbbell between your feet, or if you can’t complete your reps with weight, use body weight alone. Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.

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

5 Tips For Training In Ectomorphs And Gain More Muscle Mass.

If you are an ectomorph (thin, with more difficulties to gain muscle) then this article is for you, then, will share 5 tips to maximize your training results in muscle mass gains. Check!

What Is A Ectomorph

There are three main body types on people, which are: endomorph, mesomorph and ectomorph the.

The ectomorph mainly has the following characteristics:

1 - has a seemingly higher metabolism;

2 - has a low amount of fat;

3 - It has low muscle development;

4 - It has long, thin arms and legs;

5 - Shoulders and legs and narrow hips;

6 - is weak, has a low level of strength;

7 - It is usually shy, introverted (probably by low self esteem)

The big problem is "stick to the head" that just has trouble gaining muscle mass, which is weak, that you can not get muscular, etc ...

I also am an ectomorph and managed to overcome this situation winning 10 kg more in a period of 12 weeks by weight and even tell this story in the video "Muscle Mass Now".

You, as an ectomorph, need to see things exactly the opposite, ie, the advantages, the benefits of being an ectomorph. Let some of them:

1 - Very easy to burn fats (Dread of many people, and many "die" to achieve)

2 - Great chance to have an athletic body and defined;

3 - No Need boring aerobic exercise and long;

4 - Do not need to lose weight first and then gaining muscle mass (Magro you already are, now is hypertrophied)

5 - Do not need so much concern about fat gains as it has ability to burn more easily (Many are "paranoid" about what to eat)

6 - Greater recognition of people when it gets muscled (some will say you are using anabolic steroids ...)

Well, with all that said, let the x workout tips to ectomorphs gain more muscle mass!

1 - Apply Progressive Overload:

This is the commandment number one for any bodybuilding practitioner and would not be different for ectomorphs. Each new day of training their must be better than the last one held, that is, somehow you need to increase the intensity of preference so that it is a challenging training.

For example, you can increase the overhead of years or if not increase, try a repeat more, or slightly reduces the recovery interval between sets and between exercises.

Feel a bit like each training day if his was the first where you experienced that difficulty to perform the exercises. If you are conducting a training facility, not feeling the challenge in each exercise, each series, each repetition, so this workout is low intensity and will be for you to have better results in muscle mass gains ...

2 - Train Each Grouping Muscular 2x / week:

In my opinion this is the ideal frequency of training for muscle development to most people who have passed the beginner level in bodybuilding.

Train each muscle group three times a week is only suitable for beginners who will do a few exercises and train the body as a whole, however, consider excessive for an advanced level practitioner and already trains intensely due to reduced resilience and greater chances lesions.

Therefore, a two times a week training for each muscle group provides a good medium for the same stimuli and musculature helps maximize muscle hypertrophy, particularly for ectomorphs.

Train 1 to week each muscle group is a very low frequency, worst of all, and only recommended for people who already have large muscle development, or who just want to keep the results that have already won, or who does not like to train a Local determined.

For example, many men do not like to train legs, and it is better to train at least once a week than not train at all.

Thus, it is guaranteed a minimum of muscle development and strength, but is far from being the most optimal frequency for muscle development, unless you do an intense training INSANELY to justify seven days of rest before repeating the training for the same muscle group ...

3 - Vary The Muscle Stimulation:

I have written here on this blog that there are two types of muscle stimulation, which are metabolic and blood pressure, and both promote muscle hypertrophy.

Therefore, the times of stimulus varies in time, which in practice will be a metabolic stimulation with moderate loads and higher ranges more repetitions with less rest time interval.

Already in tension stimuli, use higher overloads, least of repetitions tracks and more rest interval between sets and exercises.

This way, you do not create a muscular adaptation, prevents injuries by always train with high overloads, and can train for long periods without interruptions for injuries and having to move away from the gym losing much of its results.

4 - Just focus In Exercises Compounds:

Compound exercises or also known as multi-joint are those in which, as the name implies, is used more than one joint at the same time when you perform the exercise.

For example, when you train your chest, you can do the flying chest and end only moving the shoulder joint, and therefore is making an isolated / uniarticular exercise.

On the other hand, when performing a bench press, is moving both shoulder joint such as the elbow, and thereby working with the pectoralis, triceps shoulders and at the same time.

This type of exercise recruits more muscle volume, saves your time by avoiding having to make several isolated exercises to work the muscle groups.

Examples of multi-joint exercises: bench press, squats, chin-ups, rowing, deadlift

5 - Avoid Or Limit Aerobic Exercises:

This matter would give an article to part just to talk about it. If you are already questionable doing aerobic exercises for people with excess fat and want to lose weight, think to already thin people, who are with low levels of fat.

Honestly, there is no need!

Simply focus on your intense weight training, as well as a well-planned diet and have a good ratio of fat mass and lean mass in your body.

And do not worry about those things you do not do aerobic exercises will make you have cardiovascular damage, because this is "bullshit".

Scientific research has shown that only the weight itself practiced intensively produces many cardiovascular benefits as long to do only aerobic and "boring".

I assure you need more power and strong muscles in their day to day than having the ability to run for 60 minutes straight.

What is more likely to hold you in your day: stay running in the street for 60 minutes, or catch a heavy box down, carrying a bag of heavy shopping, or even his son on his lap?

So you need more muscle strength than cardiovascular endurance.

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.