Archive for July 24th, 2009
How To Improve Your Bench Press And Build Muscles Fast
by firmbodies.com on Jul.24, 2009, under Build Muscle, Health and Fitness
Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. One of the first questions you are likely to be asked by another bodybuilder is ‘how much can you bench press?’. Of course i ti probably not the best measure of total body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle fast and get a bigger bench press:
Grow your triceps. Your triceps are a crucial muscle in performing the bench press and make up two thirds of the muscle mass on your arm. it is more than possible that under developed tris are stopping your bench press from increasing. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Less effective are isolation type exercises such as tricep press downs. They can certainly aid in increasing your benchpress.
Why not try training your triceps individually by themselves. Commonly, hitting the chest muscles is advised to be done in the same workout as tricep training. Try training them on their own for a change. Doing so enables you to really shred them intensely and stimulate that muscle to grow. Do this over a period of weeks and then go back and see how many more kilograms you can press.
Variety. have you been following the same routine for a number of weeks or months? time to change it up then. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.
Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Instead of focussing on quantity, focus on technique and intensity. A short intense workout is much more effective than a long drawn out one.
Good rest periods. Your muscles are not going to grow in the gym! They grow when they are at rest. You won’t grow if you don’t allow enough time to grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each workout for each muscle group, any more and you may be at risk overtraining.
Take some time-off. If you hit a training plateau then consider taking a complete break. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.
Give your chest a more intense workout by doing negatives. Negatives are when you get the help from two spotters to intially aid you to press the weight upwards but who then let you take the full weight and lower it by yourself under control. This is done because people are able to lower more than they can lift. Therefore if we are able to make the body lower more weight it is probable that this will aid us for the lifting phase too. The negative portion of the lift is proven to develop more muscle growth than the effort phase.
Double check your diet. Are you taking on board a minumum of 5 meals a day whilst consuming at least 1 gram of protein per each lb of bodymass? If you are not then it is possible that you are limiting your gains by not following a muscle building diet strictly enough. In each meal try to get them divided as follows: 50% carbohydrate, 30% protein and the remainder can be compiled of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.
Focus on your technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Make sure you are not lifting your feet off the ground and that your hands are not too close together, these are two very common errors.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go get them!
Should You Buy Home Bodybuilding Equipment
by firmbodies.com on Jul.24, 2009, under Build Muscle, Health and Fitness
Things to Consider When Buying Home Fitness Equipments
There are a hundred lots Home Bodybuilding Equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home Bodybuilding Equipment can vary and you should always have one good reason to buy it. Don’t believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.
Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipments that are aligned to your interests.
Can you afford it? Don’t be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipments are never an assurance that you will use them or that they are effective for you. Always consider how much are you willing to pay for certain equipment. Also ask yourself iif it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.
You may also want to check out for some used equipments. Most of the time, this is where you find a better deal. You can even find equipments that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.
Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.
Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.
It also suggested that you first consider if a gym near you already has that equipment. You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.
Buying Home Bodybuilding Equipment should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.
Chronic Back Pain Relief: What You Should Know
by firmbodies.com on Jul.24, 2009, under Back Pain, Health and Fitness
When people bring up chronic back pain, they are likely referring to a throbbing soreness or burning sensation — usually targeting one direct section of the back. Your leg area might potentially be at risk for this pain, as well. Chronic back problems happen for several months at once and it most often will reoccur even after one period of pain has been alleviated through some manner of back pain treatment. Chronic back pain can often be relieved but not absolutely cured by any way other than surgery. In this piece we will go over some treatments which may supply relief for chronic back pain.
Pain Medications for Chronic Back Pain
Over the counter drugs sometimes give satisfactory relief for chronic back pain. Various drugs include acetaminophen, ibuprofen, and common aspirin. There are instances when you may have to take steroid-free anti-inflammatories. A specialist might come in to administer injections of anesthetic drugs or steroids to ease pain than isn’t lessened through surgical methods.
Why We Need A Doctor
Chronic back pain can severely affect any portion of the back. Treatment for upper back pain relief instead of relief for lower back pain may be fully diverse solutions. Your treatment options will depend on how a doctor diagnoses the origin of your pain – whether that be bone, organ, nerve, or muscle discomfort. He can take images and scans of the back area to target the cause.
If Normal Processes Don’t Diminish My Discomfort, How Do I Get Help?
Although this depends upon the origin of your pain, your doctor might suggest back surgery if other therapies won’t work; but, upfront, your physician will strive to be less radical in his treatment for chronic back pain relief. Exercise therapy could fairly lessen chronic back pain and it will also improve physical capability. Your doctor definitely needs to be involved in your search for relief of chronic back pain. You have to work in concert with your doctor, seeing as how your finances and physical well-being will be affected greatly.
