Author Archives: Ricardo d Argence

Bodybuilding Workout Routines For Your Neck, How To Train Your Lateral Flexors, Extensors And Traps

For the most part, we in general overlook training this area for mainly two reasons. That is that we do not know, or that we lack the equipment to it.

Lateral Flexors. The lateral flexors, which tilt the head left or right, can be worked in the same manner as the flexors. To begin, you will lie on a bench on your side, then rest a towel on the side of your head and hold a weight plate in place with your hand.

Simply let the head tilt downward, then bring back upward as if trying to touch the ear to the shoulder that’s off the bench. Again, use several sets of 10-15 reps with moderate resistance before switching to your other side to work the opposing lateral flexor group.

Extensors. Extensors are a lot like the flexor groups in that they can be worked out with a head strap or neck machine. In using the head strap the most common way is to attach the end of the chain to the strap and hook to a low pulley or you can just hang plates on the chain. Then be sure to put your hands on your quads and bend at the waist.

Now, you’ll focus on tilting the head backward as though you’re looking upward. Another option is to lie on a bench, face down with the head hanging over the end. Place a towel on the back of your head and place a weight plate on it.

Now while the plate is being held in your hands, let the head drop slowly, then begin to raise it bending only you neck. Having moderate resistance for a few sets of 10-15 will be ideal for you as with the other exercises.

Traps. The trapezius or trap muscles are apart of the extensor muscles group, so they will of course get some attention while doing exercises mentioned under the extensor heading. Moreover, they can be worked out with additional barbell exercises, as most would be aware of.

For the most part, people will lump together basic barbell and dumbbell shrugs as the key motions for working out the traps. The dead life with the variations of it will undoubtedly work the traps very hard. Those who have a monstrous traps are the ones with the big pulls.

While the deadlift is nearly always a part of my routine, I’d like to offer a few lesser-performed lifts taken from Olympic weightlifting that will hammer the traps extremely hard. The most common lift in this category would have to be the power clean and to a lesser extent, the squat clean. Because the arms are kept very straight as long as possible during the pull, the hips, traps and upper back must provide the power to accelerate the bar before dipping under it to rack the lift.

The snatch of course will give an ample amount of stimulation for the traps in the same way a clean variation would accomplish this. The pull will most likely have a sharp “”shrug” while the bar continues to accelerate before dipping under the bar.

I usually do the power snatch, this is where you will not drops as low in you completion of the lift with the bar in a locked position while you are standing in a squat position. I do not see a need to a full squat snatch even though it lets you use more of the weight because of the bottom position you get beneath the bar. The power clean and the power snatch will force you to pull a lot harder due to the fact that you have a lot less time to drop underneath the bar to rack it.

If you are a person who suffers from tightness cause by many long hours of sitting on your tailbone at some office. Just the stretching will help you live more comfortably overall. The power you will gain in your traps will help you in pulling and defiantly gives your body and very finished look to it.

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Tips to Build Muscle with the Help of Nutrition

A proper diet that is nutritionally balanced can have a major impact on an exercise or weight training program. Unfortunately, athletes often fail to recognize how important what they eat can be in their ability to reach their goals.

Take for instance bodybuilders who take weight loss to the extreme before a competition. Extreme weight loss produces a lot of stress on one’s body and this can lead to a difficulty in increasing muscle mass and strength over the long-term. You can avoid falling into the trap of a poor nutrition program by maintaining a log of your food and caloric intake, and making sure you follow the key nutritional guidelines for bodybuilders in training.

The book “Nutrition for the Recreational Athlete” states that an exclusive high-protein diet negatively affects an athlete’s training and career. Catherine Jackson, the book’s author, explains that eating purely protein for a prolonged period often causes irritability and lowers stamina. This can be remedied by initially consuming adequate amounts of calories. ou can avoid the pitfalls of poor nutrition by making sure you’re not experiencing any of the following throughout your training program:

Limited Strength: If an athlete eats too little protein while training it will decrease their ability to improve their strength. Choose foods that are lean and high in protein such as egg whites, tofu and lean proteins like chicken. Avoid high fat proteins.

Irritability and moodiness: Low blood sugar can cause an individual to feel irritable. If you are having difficulty concentrating it may be a result of insufficient carbohydrates. If you are experiencing either of these things during your training session try eating healthy carbohydrates throughout the day. Eating carbs at regular intervals helps to stabilize your blood sugar. Add fruit, vegetables and whole grains in limited amounts during the day.

Decreased Immunity to Illness: If you are finding that you are getting sick more often, it is probably a result of improper nutrition in your diet. This can wreak havoc on your training sessions. Keep variety in your diet and be certain that what you are eating has sufficient quantities of the B-vitamins and minerals.

Reduced pace – If you’ve been focused on increasing endurance but can’t get past your usual times on the treadmill or during your sprint sessions, you may not be fueling up or eating before your workout. Eat just a small amount of carbohydrate 1 hour before training. This will give you the fuel you need especially if you are training for speed.

No Ambition: If you are losing your desire and interest in your training program, it may be because of the poor diet you are feeding your body. Your body needs ample calories and nutrients to thrive under an intense training program. You may need to eat several small meals throughout the day and get an extra hour or two of sleep. Multiple small meals will help keep your blood sugar level at a consistent level. Sufficient sleep is needed to both rest your body and give it a chance to repair itself.

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Bodybuilding Supplements Facts, 10 Myths About Creatine

1. The more creatine you ingest, the great the results will be. If you have ever seen ill bodybuilders ingesting more and more creating, you will probably wonder if it is really worth the effort. According to knowledgeable scientists, test subjects ingesting.1 grams per kg of bodyweight ended up excreting nearly 50% of what they took. Lower doses of creatine will be much more effective than a great deal of kilograms.

2. Creatine has the potential to damage the kidneys and liver. Unless you have a pre-existing condition, creatine should cause no harm to the internal orgasm. Much of the harm that can be derived from creatine is really a myth that have been put forth from anecdotal reports. One study looked over healthy athletes that took creatine for a five year period and discovered no instances of renal of kidney damage.

3. Creatine causes excessive water retention. A recent double-blind, placebo-controlled study found that, after three months of creatine use, test subjects showed no significant increase in body water. In fact, the creatine group showed greater gains in total body mass and fat-free mass.

Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.

4. Creatine can cause cramping. This idea that creatine is known to cause muscle cramping is purely anecdotal and there is no clinical evidence in support of such a claim. There are no clinical studies showing creatine causes cramping.

5. Creatine needs to be taken with a glass of grape juice. The concept behind using creatine with sugar products such as grape juice is a sound one. However, the trick is not the amount of grape juice per serving. Rather, this has to do with the function of insulin in the body. For creatine uptake to feel enhanced, insulin release needs to be clearly and effectively encouraged. Insulin functions can be considered a form of creatine pump designed to push it into muscles. If you are going to use juice, always be sure to get at least 100g of juice for every 5g of creatine you use.

6. The liquid form of creatine works better. The reality of the matter here is that in liquid form, the consumer might not even be getting creatine. Rather, the product might very well be creatinine which is a by-product of creatine breakdown. Creatine, in its original powder form, is much more stable and effective.

7. All creatine products are the same. There is an enormous difference among all the many creatine products on the market. Some are better than others. Chinese creatine is considered a lower quality product that contains more contaminants along the lines of creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, is a much better product.

8. Creatine use is always 100% safe. While creatine is a purely non-toxic product, creatine use does not come without any risk. As is the case with all nutritional supplements, individuals that possess pre-existing medical conditions and must not take creatine or other sports nutritional supplements. That is why it is best to speak with a physician prior to use.

9. Creatine must be taken at a specific time. While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there’s a best time to take creatine. Whether you take it in the morning, afternoon, or evening probably won’t make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.

10. It is possible to procure adequate amounts of creatine in a diet. The average person will absorb roughly 1g of creatine per day from the average diet. The creatine found in foods such as beef, cod, salmon, and herring will often be destroyed by the flames when you cook it.

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Training Your Rotators And Flexors: Workout Routines

Why would anyone want to train the neck? Some people might think that it is all about appearance but the fact is, a strong neck is a big asset for those who play contact sports. Many people overlook this training for two reasons. Either they do not know about it or they simply do not have the correct equipment to do it. All you need though is a little imagination and you will be able to exercise your neck muscles. You will also need some plates, a bench, a towel and some surgical tubing.

The Rotators. A 4-way neck machine will not work the rotators properly so you are going to want to go back to some simply manual resistance in order to work those muscles. Of course, you will not be working the rotators with weights, but you will be applying resistance to your neck with your hand while you are slowly turning your head to the left or the right.

I would strongly suggest that you ease into this and don’t use a great deal of resistance. Once you reach the limit of your range of motion, slowly increase the resistance and hold an isometric contraction for 5-10 seconds.

Repeat the process, turning your head in the other direction, again holding the contraction when you can no longer turn the head further. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group.

You may want to try the exercises while you are seated so that your upper back muscles are relaxed. Since you are only working the extensor group for the moment, you will want to make sure that you are relaxing the muscles.

Flexors. For the flexors, you can use the neck machine if it’s available. If not, here are some simple things you can do to perform the exact same function. Again, the purpose of this group is to tilt the chin toward the chest.

First, the simplest thing you can do is lie on a flat bench, face up, with your head over the end. Now, simply put a folded towel on your forehead and put a weight plate on the towel, holding it in place with your hands. Now, relax the head and allow it to drop downward.

Then, you will want to raise the head slowly as though you are trying to tuck your chin into your chest. You will want to make sure that both of your hands are holding the weight in place, while making sure that you are not helping the muscles perform the movement.

Just as with all of the other kinds of neck work, you want to make sure that you are starting light and that you are slowly moving through the motions in order to avoid injury. Do not use too heavy of a weight for all of your low repetitions since the neck is very fragile. Once you are used to this kind of training, you will be able to slowly increase the weights. For this group, you will want about ten to fifteen reps.

Another option is to take a simple piece of surgical tubing that’s available at any medical supply house or home improvement store and tie the loose ends into a knot. Now, you simply have a loop or circle of tubing.

To work the extensors, all you need to do is sit on a chair or bench and place the tubing on your forehead. Take the other end of the loop and hook it on a doorknob, power rack or anything similar. Now, you simple let the head tilt back, then forward, where you’ll begin to feel the resistance. Once you’ve reached the limit of your range of motion, tilt again backward and so on. Again, several sets of 10-15 reps will suffice.

Once you find that you are ready to increase the level of resistance, you will want to move further away from the anchor point by adding another loop of the tubing or by adding a heavier gauge of tubing. You can wrap a washcloth or towel around the tubing that will rest against your forehead. This will make it much more comfortable for you and it will also keep it from slipping while you go through the range of motion.

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Bodybuilding Techniques You Must Add To Your Training

When weightlifting is effective it is because it includes a number of helpful muscle building techniques. Such techniques are designed for the advanced bodybuilders that have already reached certain goals in their training. Among the many advanced techniques one could employ are the drop sets, super sets, and negatives.

The drop set technique is relatively easy to perform and merely involves lowering the amount of weight you lift with each set. A example of this would be a bench press of 100 lbs for 10 sets that is followed by 90 lbs for 10 sets.

There are some extremists that actually go to the point of dropping 10 pounds at a time until they are left with just the bar. These are of course extreme cases and are only practiced by advanced body builders. This is a very successful muscle building technique.

The next effective technique are supesets. They are essentially two or more workouts performed back to back, targeting opposite muscle groups with no rest between the workouts. These kinds of exercises shock your muscles with the amount of work and effort they involve, resulting in an effective muscle increase.

An example would be performing bicep curls followed by some tricep extensions or bench press followed by some single arm dumbbell row for your back. You could construct your own superset as long as the muscles you are working on are complement of each other.

The final technique called negatives are the most effective of the three. A negative is what most people don’t think when they are weight lifting.

When you lift weights and you push the weights away from you, your muscles contract and do a positive. As soon as you release the weight, you are now doing a negative. You, in fact, work the tendons more in a negative movement than you do a positive.

This incredible ability for this system to deliver excellent results is that it aids in developing muscle mass to a significant degree. Yes, it is challenging but it delivers outstanding results.

In summation, weightlifting is not about lifting the most weight. It is also about proper technique and performing the right exercises. The aforementioned weightlifting strategies can all certainly aid in one’s development. I would not suggest performing these exercises as a beginner, but they have value for advanced routines.

So why not give these workouts a try with your trainer. You will probably find the results to be quite excellent.

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