Building up your muscles and increasing your strength isn’t the toughest thing to do – but it does require a ton of time and perseverance. Here are the key areas you will need to address in order to increase your strength, size, muscularity and leanness. Take notes, pay attention, and you will make some terrific gains in muscle growth before you know it!
Why in the world would anyone PURPOSELY eat more fats? Why would any bodybuilder actually INTENTIONALLY ingest more fats in his diet? While the general public automatically considers fats to be 'bad', they are actually one of the three main macronutrients vital for life and health (the other two macronutrients being protein and carbohydrates). The goal of the bodybuilder is to consume the right kind of fats, and consume the right number of grams daily. This not only contributes to bodybuilding success, but also to overall general health.
Nobody can be at 100% all of the time. When athletes try to play with that intensity, they usually wash out of their game after a few years. Those professionals who have the ability to step back for a few months every off-season to allow the bodies – and more importantly their minds – to rest are usually those with much greater longevity in the sport of their choosing. When it comes to bodybuilding, the same tenets apply. Those bodybuilders who take 2 to 3 months off of continuous training following a tough competitive season are usually the guys that end up being able to compete for 10 year or more. On the other hand, the men who complete a show, take the afternoon off, then return to the gym at full voracity the next morning are more likely to burn out, either mentally or physically, before their more relaxed peers.
Achieving bodybuilding muscle mass is the goal of everything we do in the gym. When we sit down at dinner to throw down our 50 grams of protein and 100 grams of carbohydrates every 180 minutes during the day, bodybuilding muscle mass is at the forefront of our mind. It is a process that can take months and years to complete. But in the end, you will look like a new person. You just have to start slow, follow a good game plan, and show a lot of patience if you want to develop the level of muscle mass that makes you stand out from your peers, even in the gym.
The most essential elements for women bodybuilders are vitamins and mineral formulas. To be specific, vitamin C should be divided into 3 equal portions and each portion should be taken after every meal throughout the day. This means during breakfast, lunch and supper.
Back width is perhaps the single most important factor in determining who walks away with the overall trophy in bodybuilding competitions. We’ve seen men like Lee Haney, Dorian Yates, and Ronnie Coleman dominate in bodybuilding competition, despite injuries and conditioning shortcomings, simply because they had the biggest and widest backs in the sport at the time. When they turned around, it was “Lights Out!” In fact, in 2006, Ronnie Coleman sustained nerve damage in his lat muscle, the exact same year that Jay Cutler entered the show with the widest back he had ever shown on a pro stage. And, true to tradition, Cutler walked away with the Sandow trophy. Bodybuilding standards are simple – the man with the biggest back usually wins the show.
Great athletes are often born, not built. Usain Bolt was without a doubt, the fastest 3rd grader, 8th grader, and 10th grader at his school. Of course there were people in his class who probably trained harder and ran the track more often. They might have even had cleaner diets, and wanted it more than Bolt did. However, thanks to genetics and circumstances, Bolt reached the apex of his sport, winning multiple gold medals and shattering world records, while we’ll never hear of those schoolmates who outworked him a decade ago. In track, as with most sports, the tools you are both with will dictate your success.
As we reach our 30s and 40s, the temptation to use hormone replacement therapy to boost your body’s lagging testosterone levels becomes greater and greater. When you’re in your twenties, you think about steroid use, but you never “need” it. When you’re 42 and your testosterone levels suddenly crash on you, the need for testosterone just to enjoy a normal sex drive or lifting prowess may facilitate the need to use artificial testosterone. However, before you jump in, there are a number of questions you should ask yourself.
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Muscle catabolism occurs when there are more negative than positive agents working in the body. Muscles are always either growing or shrinking – there is no holding pattern. Stress and poor diet/training/sleep patterns can lead to muscle catabolism, and it results in the bodybuilder-feeling run-down, losing muscle, and gaining fat. How can one escape this catabolic state? Here are a few tips in each of the four major areas (nutrition, supplementation, sleep, and training) for leaving the catabolic state, and entering the anabolic state.