Bench press

The bench - is not only a basic exercise for training the chest, but one of all the major exercises in bodybuilding.

bench press gives the load on all the «top of the torso.» As the main stabilizers are the triceps and the shoulder of the Delta. In fact, this exercise and is the impetus for the growth of the triceps and the front of the shoulders. The load, which is stabilizers in this exercise is not even comparable to that which they receive when performing more
«isolated». Thus, the bench press is a kind of «locomotive» for the growth of its stabilizers and the common masses.

Technique of the bench press:

1.Lie on a bench so that the neck bar was at the level of the eyes, the blade pressed. Feet press down on the floor, while not taking his buttocks from the bench and a little cave in.

2.The grip depends on what exactly you want part of the breast pump.

wide grip - wide grip bench press is more side chest

a narrow grip - respectively by the middle of the chest

the average grip on the chest

As a rule - average grip. So you make the Breasts completely. Shoulder (this is where the biceps and triceps) and forearm (the other part of the hands) should form an angle of 90 degrees, which means that the shoulder in parallel windows. and arm backwards perpendicular. His elbows on the bench press must look to the side (like the guy in the picture).

3.We lower the bar to the middle of the chest, then-in the original position, to complete the rectification of the cubits. Down throw down a little slower, lift - bit faster.

This is a classic technique. Bench press is performed and with long pauses when lowering and without straightening the elbows to the end and with large bridges and so on. But it is quite another matter.

Bench press.

Training the muscles

Training of muscles, competent approach

Hello everyone.

In this article I want to detail the question of the «Training of muscles». Pushed me on this thought one guy who asked me a question about training to 15 repetitions: «Why do you

need it, it's a solid aerobics». It was then I realized that I had not revealed the growth of muscles fully, but only described the processes by which this occurs. So now tell more.

Training of muscles. The principles.

As I already explained in the article about the growth of muscles, a link to which was given above, the basis for growth are: the hypertrophy of the mitochondria, myofibrils, and an overall increase in cellular fluid, which in turn depends on the first two. That is, our training of muscles should be directed to 2 main factors:

The development of mitochondrial (energy station cells, where the oxidation of organic substances, for the production of energy, with the participation of oxygen)

Development of myofibrils («muscle thread», which produce the reduction of our muscles). They have the so-called «bridges», by means of which is reduced. As the times they are the same and striving for the ultimate load, forming microscopic.

The essence lies in the fact that the train both of these functions is almost impossible. Why? I will explain.

Training of muscles. Hypertrophy of myofibrils.

When you practice this function, as sources of energy, We use the splitting of creatine phosphate and glycolysis, which do not require the participation of oxygen. If you haven't read my other article, or don't remember, I will remind the basic rule, at which there is microtrauma: «Microtrauma, that is, the gap miofibrilnogo bridge occurs only when the energy produced by the splitting of creatine phosphate is over (creatine phosphate supplies are limited), the reproduction of energy from glycolysis, is not enough, and oxidation of organic matter (about 50 seconds) has not yet come». Thus, if a failure occurs within 10-30 seconds - a split. In the language of repetitions is 4-6 (sometimes 8) reps. If the refusal is second on a 50 - something it happens due to the accumulation of lactic acid and «lock» the nerve impulses. I hope that you understand. This training of muscles by hypertrophy of myofibrils. But... is it Possible under such training achieve hypertrophy of the mitochondria, which oxidize the organic substance by oxygen? Of course not.

Training the muscles. Hypertrophy of the mitochondria.

In order to mitochondria hypertrophied (grow) - they need a load, of course. But how it is possible to load with the help of 6 reps, if during this time the energy played by oxygen-free, and the mitochondria are working on a minimum? Of course, this is unrealistic. It is for this, with the alternation of repetitions, training of muscles is made on 12-15 repetitions. In the process of this training, we «bomb» the muscles of the blood, developing capillary network, and make our миофибриллы work to complete. Why? Because the oxidation of organic substances, for energy production occurs after glycolysis. This process starts from the very beginning, even with splitting of creatine, but completely «spin up» only 50 seconds (approximately). Thus, the making of 12-15 repetitions, we are working on «oxygen source of energy». Here refusal comes from the accumulation of a huge number of metabolism products, in particular of lactic acid, and is not due to «a lack of energy, and micro-injuries do not occur. But, the training of muscles in this way makes grow quite the other components of our muscle - mitochondria,.

Thus, alternating our training programs at 6, 8, 12-15 repetitions, we are forcing the muscles to grow in an INTEGRATED manner, using as energy and creatine phosphate and glycolysis and oxidation. And, as you can see, we provide the growth of all components of our muscles.

Training of muscles complex, the striping and deliberately, is the maximum benefit and gives this result.

Thank you all!

Muscles burn fat

Hi.

Today talk about how muscles burn fat. Many of this question is of interest, and some even about not represent that it is happening. From here arise the erroneous assumption that «If I have a lot of muscles, then they better burn fat». In fact, it is
so, but... If or what not to do or to do wrong, or what you have is not burned.

About how this happens, I partially described in the second part of the article fat burning, after the diet.

Bodybuilding training programs for a set of weights.

In General, the fat has two main functions (it is now considered saturated acids, which we have and are being postponed) : cover and back-energy. That is, he firstly protects the internal organs, in particular the intestine (on the fat on the abdomen more difficult to remove), and secondly has a very powerful energy function, much more than glucose. It is for this, he was postponed, and in any moment of time can give a lot of energy, compared with glucose, even in the conditions of deficiency of oxygen.

But as muscles burn fat? Yes, very simple. Oxidize fat only in the mitochondria of the liver and muscles. When we simply do not have enough energy and we, for example sleep (in a dream burning fat is very active. In fact, the body is nourished only to them.), works liver and, as regards the muscles - it all a little different. Muscles burn fat, by using it as fuel, that is the process of oxidation takes place in the mitochondria of muscle. If you read the article, the link to which I gave above, you probably already understand how this is happening, as well as the fact that such a process can only be started with aerobic exercise. When training with iron, of course, also occurs on a regular basis of such a process, but it is insignificant. To lose weight, pursuing a body Builder you can, but then the process is a little different: at first, we spend all their energy on training, for which we have neither of which is not burned up, and then, under the condition of a negative energy balance (eat fewer calories than spend), the restoration of the organism and draws energy from fat (again, only when he did not have enough energy from food, but not when we decided to buy a gainer, and carry it with you and drink a day for 5000 calories).

In principle, the same effect recovery occurs and after aerobic loads, again, with a negative energy balance. Thus, muscles burn fat in the training, and then another, and during the recovery.

Bench dumbbell lying

Dumbbell bench press lying is one of the basic exercises for training the chest.

This exercise with free weights, thanks to which in the process of its implementation in the work involves a maximum of muscle fibers coaching group. Dumbbell bench press lying perfectly working on the chest muscles.
In contrast to the regime rod lying, dumbbell bench press lying gives us more freedom. So, carrying out of bench pressing, at the lowest point we can't lower the bar below a certain level, when the dumbbells allow us to omit them below and better stretch muscle.Но this does not mean that one exercise better and another worse.

In bars regime, we have the opportunity to put more weight and load them to the chest and in the press dumbbell lying - we are looking into the chest otherwise, weighing down her lower body weight, but stretch more. These exercises complement each other. It is therefore very important to adopt the right training programs and exercises technical and in the right order. Training programs you will find on the main page of a site in section «training Program».

Technique of execution:

1.We lay down on a horizontal bench, take the dumbbell. Dumbbells take in hand so that their edges are perpendicular to the torso, as if you have in the hands of grief from the rods.

2.Raise the dumbbell up to the end and back-down to his chest.

Dumbbell bench press lying.

Training arms

Training arms. The principles.

Hello everyone.

In this article I want to open one more urgent problem - training arms.

50% of all comments to my articles sounded like this: «And why is there no exercises at the back of the Delta?» or «why do exercises for the biceps almost no?» And who told you that, for a bicep workout is the best exercise is the rise of barbell or dumbbell biceps?

How much you need to sleep?

«The dream of is health», so said, and they do. Why? Read on and you get the answer to the question «how much should go to sleep.» I will not give the «templates», and just explain what happens in a dream, in particular, this applies to our muscles.

And so, to begin with, that in the human body, the nervous system consists of two parts: sympathetic and parasympathetic. The first active during waking hours, and the second during sleep.

During the excitation of the sympathetic (during waking hours) of the nervous system are activated, all vital functions and in the first place mobilized all the energy resources of an organism. First of all it is glycogen (for what it is, you can see in the article the energy of the muscles), as it is the most easily mobilized source of energy (contained in the muscles). And already for the fact, when the stocks are depleted as a fuel are used fatty acids. Thus, during waking hours, catabolism (muscle breakdown) prevails over anabolism (their growth). And the question «how much should go to sleep,» as you can see, not only relate to bodybuilders, but also the ordinary people who care about their health.

During sleep, when the excitation of the parasympathetic nervous system, the functions of some of the internal organs «slowed down» and anabolism prevails over катаболизмом. Mobilization of sources of energy is replaced by their accumulation. Roughly speaking, in the dream, we accumulate the fact that during waking hours we spend. For the reproduction of energy during sleep, are used mainly fatty acids. As the saying goes «the Soldiers slept - service goes». We sleep, fat burning, and glycogen stored.

Thus, in the period of sleep protein anabolism increases along with the catabolism of fatty tissue. That is, muscle growth is accelerating along with the acceleration of the burning of fat tissue.

Another important point is that during sleep the accelerated development of somatotropin (growth hormone), which further increases the protein anabolism. The same is activated insulin - one of the most powerful anabolic hormones and, taking into account the fact that the level of sugar in the blood is low, this further increases the anabolic effect. The level of catabolic hormones during sleep is significantly reduced. Thus, due to the energy savings on the main exchange, the body produces overhaul of the entire body during sleep.

And so, the main question, «how much do you need to sleep?» The norm of the adult person, an average of 8 hours a day. It depends on the individual organism. Some people need more and some less. In bodybuilding, this figure is exactly should not be less than 8 hours. Can be dosed sleep at night and day. That is, you can sleep 2 hours a day and, say, 7 or 6 hours a night. But in our time of day it is not permissible luxury.

Well, it seems, and everything.

Thank you all.

Strength training

The program of training on the force, like all the rest of the program includes many different aspects and weight training can be very diverse.
Basically, the power performance increase in the squat, bench press and the deadlift (three powerlifting), as well as in Pull-UPS, bench press standing and other similar exercises. In this article, in the main, it will be about the «Trinity», but to increase their performance can be by analogy and in all other exercises, of course.
Weight training can be very different, and include a variety of elements (the lower the score up to 5 and, with a pause at the lowest point, promotion and so on). But now is not about that.

I want to tell you that 100% of the program of strength training. I myself also worked on this program and increase its performance.

Strength training. The essence.

The essence of this program is to increase the weight from 60% to 105 - 120%, depending on the nature of the data and the quality of training.

Everything is rather simple. We begin to work with a weight of 60% of the work, that is, if you shake 100кг. to 8 reps, then you should start with 60% of this weight on 8 repetitions, that is 60 kg.

Then, each week, we add the 10% (70 kg., 80 kg., 90kg., 100 kg.). In the end, after five weeks, you перешагнете its former level in 100кг. and shall reap already 105-115, and possibly 120 kg.

Why is this so?

Never noticed that, after a good rest, the forces shall be added and you do more reps with the same working weight? Or when you come from vacation, where 2 weeks bathed in the sea and ate shrimp - power rapidly being restored and «pret» better?

The fact is, that the body accumulates «reserves and then uses them». Same thing here. Such strength training allow you to store «energy», without decompensation. Gradually going to his working weight, the body gets used to the gradual increase of the load, but due to the lack of work at the maximum, saving up for the «restoration». As a result, when you came up to his old working weight, your body amassed enough forces and is ready for the next increase of the load, 5%.

As for the program of training on the power, then here are collected mainly in the «basic exercises» and their number is small. Otherwise, if you will work in a squat on 80%, and then perform another 8 exercises, albeit with less intensity than before, your body accumulate reserves force will be difficult. The essence of this programme will be lost, as you will accumulate «lack of restoration».

Strength training. An example of.

In the table prescribed exercises, as well as the number of repetitions and approaches for 1 week and on the second. We simply go. The first week we will have with a large number of repetitions, the other with less.


1 day.

Exercise	Number of approaches in 1 week	the Number of repetitions in 1 week	the Number of approaches in the 2 week	the Number of repetitions in the 2 week
Squats	3	8	4	6
Bending with a barbell	3	8	3	6
The rise of the socks standing	3	15	3	15
Pull	3	max	3	6
The thrust rod to tilt	3	8	4	6
Curling	3	max	3	max

2 day.

Exercise	Number of approaches in 1 week	the Number of repetitions in 1 week	the Number of approaches in the 2 week	the Number of repetitions in the 2 week
Bench bar lying	3	8	4	6
Push-UPS on the bars	3	8(with the load)	3	6(with the load)
Breeding dumbbell lying	3	8-10	3	8
French press	3	8	3	6
The thrust of vertical block	3	10	3	8
The rise of feet in gymnastics hang	3	max	3	6

3 of the day.

Exercise	Number of approaches in 1 week	the Number of repetitions in 1 week	the Number of approaches in the 2 week	the Number of repetitions in the 2 week
Deadlifts	3	6	4	4
Dead draft	3	6	4	4
Bench bar sitting	3	8-10	3	8
Jim Arnold	3	8	3	6
Lifting of the biceps (straight bar)	3	8	4	6
Lifting of the biceps in a bench Scott.	3	8	4	6

The program of training is designed to increase strength. We alternating between 1 week to 2, during the 6 weeks, till we get the maximum weight. Then again take 60% of the (already taking into account the new indicators) and start again. There is and other weight training, with elements, which in this program are not present. They are mainly found in powerlifting.

I wrote a program is not for powerlifting. It is rather mixed and allows Builder along with the increase in power indicators, save weight and appearance of the muscles, working on the main muscle groups.

And remember that strength training assume the recovery of muscles.

Also remember about such moments as the power before training and after the training.

Bodybuilding weight

Bodybuilding weight training in mass, a set of mass - this phrase, which can be the most often heard in the gym. Indeed, the set of muscle mass, it is the goal of 80% of the people who come to the gym.
Just want to mention that the article will be about training of the natural bodybuilders (i.e. without steroids). The thing is that the athletes who use anabolic steroids are trained quite different scheme (mainly in terms of time training and intervals between workouts).

And so, from what is this type of training:

Training time...

In the old good times, when the trees were large, and Arnold Schwarzenegger young athletes were trained in two and even three hours. In the modern bodybuilding all changed a bit, and formed new concept of time and frequency of the training. One of the athletes, who has spoken in favour of a short training, became Dorian Ятс. So, the optimal time training for a set of muscle mass 40-50 minutes. Believe me, during this time so you can download the muscles, as many do not load for two hours.

The principle of this training is in maximum load of muscles in a minimum of time. And naturally, on the basis of this principle, the next component of the training on mass is

High-intensity training.

The essence of this training consists in the fact that the break between the approaches should not be more than 1.5-2 minutes less than the chatter and occupation extraneous things - more training. A break of more than 3 minutes already have a negative effect on muscle growth. As for the breaks between sets of the same muscle groups - not less than 72 hours. Otherwise you run the risk of overtrain. When training of one group of muscles 1 times a week provides sufficient time for recovery.

Basic exercises.

There are basic and isolation exercises. The basic exercise is forced to work several muscles and muscle groups. For example, when training the chest basic exercise will be the bench. And isolating exercise - exercise, which is considering the specific muscle group, without the extra load on the other. In this case, an isolation exercise will be, for example, the layout of the simulator «butterfly».

Basic exercises - this is the basis. And it is with them should begin training.

Training with free weights (weights).

This is primarily a barbell and dumbbell. It is the exercise with a barbell and dumbbell forced to work several muscles and muscle groups. These exercises make our muscles grow. Insulating, in turn, are aimed at improving the form of muscle.

Increase of working weights.

In the recruitment of muscle mass constant increase in the operating balance is necessary. This is mainly for basic exercises. Muscles should feel the constant increase of the workload for continued growth. And then, weight 80 kg. will never give the muscle of such an effort, as the weight of 100 kg. Operating weight must constantly grow. This is a very important moment.

The number of repetitions.

During the mass the number of repetitions should be 8-12. For more experienced athletes (experience of более2-3 years), this figure may be less. But not less than 6 reps.

Technique of the exercise.

This is a very important moment. From the correct equipment exercise depends on the final result. This applies mainly to beginners, but sometimes and to the more experienced bodybuilders.

Also in the increase of the operating balance is very important not to neglect quality and technique of performing the exercises.

The recovery.

Let your muscles time to recover. The best option - one muscle group training once a week.

Well and, of course, it is necessary to find a proper training program.

bodybuilding recovery

Recovery - the third and final factor in bodybuilding. In his time, when I started to do body-building - re-read a lot of books and articles on the Internet on this topic, but strangely enough, many of them contradict each other. Sometimes the impression that the man who wrote these articles are in General any relationship to bodybuilding has not.
I'll try a little bit to talk about it. Firstly the recovery process, as all other processes in our body - each of the individual. It explains the different rates of progress bodybuilders. But there is a fundamental moments, considering that you can achieve maximum results.

The first is the post-workout nutrition. It was after training our body most active (approximately 3 hours) in the recovery plan. This is a key point... At this point opens the first «carbohydrate loading window». After the quality of the training the body with incredible speed of trying to compensate for the spent energy, restore the damaged muscles and stock up on plenty of protein. He is something like a student who accidentally discovered that he had an exam tomorrow and trying to learn the entire course of higher mathematics for the night. Now, in this moment, in any case, you cannot leave the body without food. Somehow read the article - it is a man after a workout three full meal arranged. I have tried and can't. It's too much, although I am sure that effectively. In the first 15 minutes after the training you need to be sure to drink or protein or take amino acids. In my opinion, the best protein, because it still is carbohydrates. This immediately gives the body the party of «building materials». Next, a maximum of one hour and a half (the better in 30 minutes - 40) - a fully-fledged meal, rich in proteins and carbohydrates. After an hour and a half it is desirable for another full meal. If is not climbing - just a little protein and carbohydrates, and in the extreme case, the protein.

Post-workout nutrition is very important moment, to be able to afford to disregard it.

The second is the power supply before bedtime (for an hour and a half). This is the second «carbohydrate loading window».eat plenty of before sleep is not necessary. A relatively small amount of protein and simple carbohydrates or protein shake.

Third, it's the sleep itself. During sleep the body is restored. In a dream increases protein synthesis in the body (it is for this we eat before bedtime), otherwise the increase will be nothing. And a dream must be at least 7 - 8 hours a day.

About eating before bedtime there are a lot of contradictory opinions, but most of the bodybuilders, which I know for.

And the fourth is to 48 hours after the workout. In these hours the body more active. If trained a group of muscles completely restored within 7-8 days, that approximately 40-50% of it can be restored within 48 hours after the workout. In this period of time is eat and entertain the most qualitatively. Although in most cases, the bodybuilders it is a continuous process. And again, the speed of the recovery of muscles depends on the particular body.

Friends, this is only the main points of recovery in bodybuilding. A very important role in this is played by the power. This is a very large topic, about which you can find on our website silavtele.ru in section «power supply», as well as to learn more about the (physical) restoration of muscle.

Bodybuilding nutrition

Power in bodybuilding is one of the key moments, which defines approximately one-third of the final result (the other two - training and rehabilitation). The food in the bodybuilding - is the optimal ratio of proteins, fats, carbohydrates, vitamins and mineral substances with your physical activity. In the absence of a normal, balanced diet all of your training and the recovery will not bring proper results.

The basis of proper nutrition in bodybuilding - protein of the built muscles and calories (carbohydrates), which the organism spends on their building. In the bodybuilding you need to understand, that muscle will grow only in the case of a positive energy balance. That is, when the number of issued exceeds the number of calories expended. Otherwise the body will seek compensation within himself and will «devour» himself, that is, to use previously accumulated stocks of oil and what is much worse - your muscles.И, of course, muscle mass you do not type.

Bodybuilding nutrition.

The protein.

Protein is the basis of all life on earth. All of our tissues, including muscle, are made up of protein. Nails, hair, skin - all of this protein, the truth is different. Muscles are built from a single protein, and the nails of the other. How is this happening? Protein, contacting with food in our stomach is digested and broken down into amino acids. Amino acids are very different and it is from them line up the so-called amino acid group, which in the end and build our cells. For example, you eat a chicken chest, she digested your stomach and her protein divided into amino acids A, B, C, D. The group with the formula, for example, ABD al - used for the construction of the muscle, and a group of HELL for the construction of hair. I hope that is clear.

Bodybuilding nutrition.

Amino acids are not interchangeable. That is, if in the above-mentioned formula ABD will not amino acids E, then the A and B will be useless for muscle growth, so as not create the desired formula, and in the case of the filter will be removed from the organism. It is for this bodybuilders have amino acids in a pure form, complementing the formula, reproduced from the protein of food eaten. But not all the amino acids you can get from food. There are so-called essential amino acids. In theory, they themselves are synthesized in our body, but, unfortunately, in very small doses. Even L-carnitine, an outdoor scientists relatively recently, is synthesized in our liver in small quantities. This is another reason to take the sport bodybuilding nutrition, if you decide to do bodybuilding.

Carbohydrates.

The carbohydrates - is energy. The energy we need not only to our movement, but also for the building of muscles. It is very important to make the amount of carbohydrates, which is necessary for the costs of energy for muscle growth. Preferably not more and not less. If the amount of carbohydrates will be more than you need, then they will give you an unnecessary extra weight, and if they will be less, they do not have enough of a set of muscle mass.

And everybody has a different metabolism and activity, therefore, specific numbers, unfortunately not. Usually the ideal formula is obtained by the method of experiments or with the help of an experienced nutritionist.

Bodybuilding nutrition.

Fats.

Fats organism needs, but in moderation. Most of all be afraid of fats that are found in such products as meat. They are very poorly digested. About the dangers of mayonnaise and others like him, I think not tell need. This is, undoubtedly, the evil.

Also in the diet bodybuilders there are a few key things: power, after training and before bedtime, when opening the so-called «carbohydrate window». No doubt, there are still a lot of important moments in the diet, but the above are the most important. More in detail about it you can find in our site in section «power supply»


P.S. Today at snack:

Bodybuilding

  Bodybuilding is literally translated as the construction of the body. Also it is called bodybuilding. Bodybuilding (culturisme) can be translated as the culture of the body. But not looking for a different book titles - this is one and the same kind of sports, the aim of which is to
build a beautiful, powerful, strong and sculptured body. Bodybuilding is a sport that can be practiced at any age.

  The whole body building is a combination of three main factors: nutrition, training and recovery... these three components, and determine to what result you will come. We may not neglect any one of these factors. Otherwise it may happen that you build a brick house without bricks or cement, or simply don't give a cement dry.

  On our site you can find more detailed information about each of the components of bodybuilding, about how, when, and how much better to train, what there is and how much sleep. As well as the detailed description of exercises and training programs.
Good luck to you in your endeavors.