Best Butt Exercises

What are the best butt exercises for women? What about for men? To be honest there's not much difference. If you want a butt you could bounce quarters off of you gotta build muscle and lose fat. Duh. So what are the best butt exercises?

Dumbbell Walking Lunge

1. Begin standing upright holding a dumbbell in each hand at your sides.

2. Keeping your abs tight, take a step forward with one leg. Focus on landing on the heel of your foot versus the ball.

3. Naturally lower your body until the knee of the opposite leg is almost touching the floor. The lower leg will provide assistance in moving forward as well the standing leg (you'll feel it in your butt on the side of the standing leg.)

4. The lower leg makes the next move and becomes the standing leg, and so on. Think of a lunge as an exaggerated "walk." If you're new to the exercise it'll be easier to try it without weights to begin.

Bench Butt Raises

1. Lie flat on the floor with your feet on a bench. They're not going to be flat on the bench, you're basically using it to push against.

2. With your arms by your side and abs tight, imagine a string attached to your bellybutton pulling your butt off the floor until your back is straight. Your pelvis should be "pointing" above your head at the top of the move versus straight to the ceiling at the beginning of the move.

3. Keeping your buttocks muscles contracted and abs tight, lower yourself back to the floor. Keep going for a full set before resting.

Pistol Squats - Notice - This is an advanced move that requires great balance and coordination. If you've never tried it before I suggest you hold onto the wall or a chair for support. Not only is it one of the best butt exercises, but it's a great quad exercises as well.

1. Standing upright you'll begin by simultaneously extending your arms and one leg in front of you as you squat to the floor.

2. Lower yourself until the extended leg is about parallel to the floor. Your arms are extended towards your extended leg. Imagine touching your toes.

3. Using the foot that is firmly on the floor, focus on pushing through your heel to an upright position as you bring the extended leg back in to an upright position.

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

Article Source: http://EzineArticles.com/?expert=Riley_Daye

Article Source: http://EzineArticles.com/7982583

Proper Dieting for Adding Muscle

In order to create muscle it is necessary to stick to a diet that gives you with a large amount of calories and protein. For the most part, if you try to ingest a lot more protein then chow down on as much of whatever else you desire it will probably be enough to build muscle. However, if you want to maximize your results and build muscle with a quicker pace, there are a few specific foods that would be logical for you to consume.

Fact Vs. Fiction

Fiction #1: Consume As Much Whey Protein As Possible

Protein is extremely popular among bodybuilders and deservedly so. Protein consumption helps our body sustain an anabolic condition and protein synthesis throughout the post-workout phase due to higher absorption speeds. However, how much protein one's body can actually handle at any given time lives on as a subject matter of argument.

Fact: While the typical internet "guru" can have you thinking that you ought to be continually guzzling as many protein supplements as possible, this can be harmful to your workout goals. In fact, there hasn't been any scientific investigation that attests to this view. Todays research actually surmises that your system will only draw in approximately 20g of protein at any stage outside the post-workout stage. Venture to guess what becomes of the rest of the protein consumed during this time? It gets kept as fat!

All this is simply not to say that pure whey protein is a waste. Not at all! It continues to be a great supplement for both pre- and post-workout consumption. Just be mindful of the fact that those colossal shakes with 50g of protein will not likely give you the results you desire if you consume them away from the previously mentioned anabolic windows. Always stay with a single serving of whey protein isolate per sitting and make sure to eat actual solid food when time permits.

Fiction #2: It's Easy to Put on Muscle Without Adding Fat

The desire most of the people set out for when first starting a workout program is generally something similar to wanting to gain muscle and stay lean. In order to attain this, most people will simply start taking supplements or workout more without adapting their diet. Nevertheless, if you don't possess amazing genetics, it is all but impossible to not add any fat when body building.

Fact: The only way an individual may gain pure muscle without fat is when they are in an untrained state. By untrained, I am referencing someone who has not touched a weight set for more than six months. The explanation as to why a far more active or veteran weight lifter may add some fat while training is simply because their body has to be in a situation of caloric surplus to guarantee that there is adequate protein accessible to avoid muscle dissipation. In order to retain this state, an individual should be eating about six small meals daily where, unquestionably, some body fat will be added.

Fiction #3: Supplements Can Undo Bad Dieting Practices

This is among the most common mistakes people make. They don't know exactly what the role of each supplement is and just end up purchasing everything in sight hoping for some sort of miracle.

Fact: Supplements have their name for good reason. Their only purpose is to accompany what you eat and not to represent your whole diet. Some people are actually known to use up to 10 different supplements throughout the day! Aside from the fact that this involves a huge amount of|quantity of money, you'll never get the outcome you could receive coming from a proper nutrition plan. As the saying goes, an excessive amount of a good thing might be harmful for you. Only use supplements to improve an already healthy diet.

What Foods to Eat When Training

1. Eggs

Eggs are probably the most rewarding food available for someone planning to add muscle. A lot of people have the tendency of only identifying eggs with cholesterol. It should be noted that this belief has been dismissed by nearly every study ever performed on the issue. It seems that most people do know that eggs certainly are an enormous supply of protein but fail to appreciate how vital they really are.

2. Greens

Greens produce an ample amount of vitamins, minerals, and fiber, all of which are crucial to your general health. When eaten every day, greens help shift your body into a more alkaline state. Our bodies are, regrettably, commonly in an acidic state because of the processed meals many of us eat. Even when we undertake a training regimen, the high amounts of protein we consume puts us within an acidic state. Constantly being in an acidic state could be quite hazardous as it can lead to all sorts of cancers and afflictions.

3. Lean Meat

Red meat actually is one of the few ways we can acquire natural creatine inside our diet plans. For those who don't know, creatine is one of the most valuable organic dietary nutrients used in the muscle building process. Whenever you buy red meat, always try to get organic because if you don't your omega balance will have the propensity of becoming unstable.

4. Quinoa

Quinoa, put simply, is one of the most advantageous complex carbohydrate you can include in an eating plan. With a protein concentration of roughly 15%, quinoa can be combined with animal protein and greens to make an excellent post-workout meal. Another benefit of quinoa is that it contains no gluten and does not carry any of the allergens seen in other grains. On top of that, quinoa functions as an excellent way to obtain calcium and vitamins.

5. Peanut Butter

Peanut butter is a treasure trove for both mono and polyunsaturated healthy fats. Not only that, but it also acts as an adequate way to attain protein. Adding peanut butter to your protein shakes will go a long way in assisting you attain an appropriate ratio of protein, carbs, and fat. It's also packed with healthy calories that will not add any extra fat. By adding peanut butter routinely into what you eat, you will likely be able to succeed in your daily calorie recommendations all while not adding unwanted carbohydrates.

Cooking

It can be tiresome trying to vary your meals. If all you cook are chicken breasts you're likely to get tired of them and likely dump your diet completely. An great source of muscle building recipes is Anabolic Cooking by Dave Ruel. With nearly 200 recipes, it is the best cookbook for a determined bodybuilding diet. For more information check out a full Anabolic Cooking review.

Article Source: http://EzineArticles.com/?expert=Yuri_Alkaev

Article Source: http://EzineArticles.com/7848634

4 Workout Tips For Skinny Guys

If you have struggled for a while to gain muscle mass but are a skinny guy, a true ectomorph, here is an easy outline on how you can put on some weight using a combination of workouts, diet and

So maybe you have been training for several years.

Maybe you have been training for only a few months.

Either way you have found it tough to put on muscle or when you gain a few pounds, you lose the little progress you made.

I definitely understand.

I have been there in your shoes struggling to put on some decent size. After years of struggle the solution turned out to be easier than expected.

It all comes down to focus on these simple components.

Tip #1: Choose The Right Exercises

If you go to a magazine stand or a bodybuilding website chances are you will find a typical workout of 4 exercises per body part.

Each exercise will break things down by 4 sets of 10 to 12 repetitions. Maybe you will read about using pyramid sets and super sets.

However, if you are not focusing on simple compound movements you will see the same results you have seen for years. No muscle gained.

Forget about doing 4 sets of dumbbell curls followed by some tricep extensions.

Forget about leg extensions followed by leg curls.

Single joint movements will not help you gain a significant amount of muscle.

Your training should be focused on compound movements: Bench press, shoulder press/ military press, Squats, Deadlifts, Chin Ups/ Pull Ups

Get a good bang for your buck and work on multiple muscles at the same time.

Now choose 3 compound movements and have your training revolve around those three exercises.

Ideally you want to work on both the upper body as well as your lower body on the same day if you are a beginner or if you want to simplify your workouts.

A combination like the following works well

• Bench Press
• Squats
• Deadlifts

Or the following

• Military Press
• Chin Ups
• Deadlifts

Follow this type of workout on a 3 days per week schedule and it will give you solid gains than a fancy bodybuilding workout.

Tip #2: Slowly Add More Weight To Your Lifts

Now you can do the right exercises but if you are not lifting heavier over time then what good is this?

Don't be afraid to break a personal best and add 1 pound or 5 pounds on a set.

The only way your muscle will develop and grow is by forcing it to tolerate heavier loads. I am not advocating adding a 50 pounds overnight on an exercise. Simply add a bit more than you were able to once you have mastered a personal best.

When should you increase the weight?

Focus on a weight you can lift for 5 repetitions and 5 sets per exercise.

Try to do 5 to 8 repetitions.

Once you are able to complete 8 repetitions make sure you add some weight to that exercise.

It can be a small amount like 5 pounds or less. In fact, I recommend small progress in order to avoid getting an injury.

Every time you complete 8 repetitions, no matter if it happens quickly or takes longer than expected, add more weight.

It will be important to track your progress and your goals.

Write all of your sets, reps and weight lifted with each workout. The only way to see progress is by tracking and measuring it using a pen and paper or notepad.

Tip #3: Eat Well And Eat Healthy

Maybe you have heard that you need to eat huge amounts of food and count calories.

That isn't always ideal and it can be difficult, especially if you don't know how many calories are in a meal.

Simply make sure you eat your 3 meals with a good amount of protein and fats.

So foods like chicken, beef, fish, turkey, eggs and other lean meats should be in your diet.

Don't just eat anything that is loaded with fat and sugar. Use common sense and stay away from stuff that is not healthy like fried food.

Now don't be afraid to snack on foods like nuts, yogurt, granola bars and protein bars.

Remember that us skinny guys have fast metabolisms. We can eat more than the average person and not see a negative effect on our bodies.

Just make sure to keep training while keeping your eating good amounts of food.

Tip #4: Rest & Recovery

This may be one of the easiest tips yet few of us follow it.

In order to gain muscle you need to rest and recover from your training.

Sleep is your best friend. Sleep at least 8 hours per day. Squeeze in a nap if you feel like. It is definitely encouraged.

Get massages or use foam rollers after a workout.

Don't overdo it when you train. Take rest days and take a week off every 12 weeks.

Muscle gains are not made in the gym.

Gains are made when you rest.

Remember that gaining muscle does not happen overnight. Have a plan of action that will give you consistent gains. Use these workout tips for skinny guys if you want to see progress like never before and you will watch your body transform from being an ectomorph to a buffed guy.

For more tips make sure you visit the following link to get more ectomorph workouts

Article Source: http://EzineArticles.com/?expert=Sam_Munoz

Article Source: http://EzineArticles.com/7860601

5 Body Building Secrets To Bigger And Stronger Muscles

The perfect bodybuilding program that matches your requirements may be difficult to find. But, there are plenty of muscle building programs out there that can be slightly modified to your needs and work just fine. One of the best muscle building programs that has been devised by fitness instructor Jason Feruggia. This program is intended to help people to build up lean muscle mass.

Set Goals

A good muscle building program helps you lay out a road map to help you reach your goals. If you do not set goals it is difficult to maintain interest and you might easily give it all up. So, if you are serious about your muscle building then set a goal.

Eat Right

The right program on body building will not just focus on exercises you need to do. It will also give you valuable inputs on your diet and right type of foods to eat. When you are serious about building muscles you need to feed your body the right type of food like proteins and carbs to help your muscles grow. Starving the body of nutrients will serve absolutely no purpose and you will even lose any muscles you might have as the body is actively looking for nutrition to heal and repair the muscles damaged during the hard work out sessions.

Importance Of Rest

The bodybuilding program should also stress on proper rest. Working out is good but, over working is not. The muscles need time to heal, to repair and to grow. All this happens only when you give the body rest. If you are all the time working the muscles they become tired, unable to work to their full capacity and suffer fatigue. This also makes them vulnerable to injury and damage to the body.

Information Overload

Yes, too much information can be overwhelming causing some people to just give up. So, take small parts of the program and focus on understanding it and following it. It should take maximum of a week to understand the whole program. Another thing is that if you are very clear about your goals and what you want achieve you can focus on the aspects of the program that are relevant to you and leave the rest for later.

Get Started

Don't get bogged down by all the details in any workout program. If you do you will never start. Instead make a small start and keep working at it one day at a time and soon you will understand what needs to be done and how. Just get into the gym and start working out.

There are dozens of professionals out there who will willing to help if you are willing to help yourself. Don't worry about not being perfect the first time. As you do things you will learn to correct mistakes and become perfect over time. A good gym instructor will help you correct any mistakes you might make.

Following a program like Jason Ferrugia's Muscle Gaining Secrets helps in a number of ways.

• First, it sets out the right path to success.
• Second, it helps you formulate a plan of action for your goals.
• Third, it helps you understand the dynamics of exercise, diet and rest.
• Fourth, it makes you stick to the plan which is key to achieving your goals.

Learn more about this at the Muscle Gaining Secrets review website at http://www.musclegainingsecretsreviewed.org

Article Source: http://EzineArticles.com/?expert=Cumba_Gowri

Article Source: http://EzineArticles.com/7865839

Losing Fat Where It Counts - Rock Hard Abs

There are a lot of different ways to get rid of unwanted fat on your body, but focusing on where it matters most for a guy is the most important aspect of getting in shape. Sure, you could have nice arms, legs, and chest, but if you have a belly, you're not going to attract others or even look that good. It's for that reason that it's imperative to focus on getting hard abs that are defined and well proportioned. It's not an impossible thing to get a good body, especially in these modern times, where there are a million and one options that you can go through to get in shape. If you're serious about losing weight and you want to get sculpted in a manner that will get you a lot of attention, the following tips should help you get there fast.

First and foremost, make sure that you get plenty of cardiovascular exercise. This will help you in the long term, as it will allow you to gain more lung capacity, endurance, and performance that will not subside in the long term. Getting to that place is crucial to your long term success. Start with something simple, run for a mile a day, or keep trying to get to a mile and then increase slightly over time. Don't run a marathon and don't push yourself to where you're getting injured, instead, focus on building resistance and train towards getting more. If you can run for an hour, you're doing great, so keep that in mind.

Aside from getting your cardio in, make sure that you focus on lifting weights as well. Take every other day away from your running routine to lift moderate weights. Don't go overboard here, simply get some training in with whatever machinery you can get a hold of, or invest in a dumbbell set. If you don't have any money but still want to work out, do simple things like pushups, as that will mimic the lifting portion of many workouts. Pushups force you to fight gravity and push your body weight upwards, which can be beneficial in the long term.

The above things have been well rounded to take effect in time, but if you want to focus on your abs, you'll have to add pieces into your workout that focuses on them all the time. This means that when you're not in the gym, you should be flexing and doing small things to increase the abdominal pressure to burn fat. This may sound hard at first, but you can easily start this by watching television. During any breaks, do sit ups, crunches and little exercises that will push your abdominal area to flex and contract. If you do this enough, over time, combined with the aforementioned things, you will in fact gain lean definition and get the body you want. The key is not necessarily any given option, it's consistency. Be consistent with your workouts and you will end up getting results in as little as a couple of weeks. IN a month you could even see tremendous changes.

Are you looking for more information regarding on Losing Fat? Visit http://www.goodbye-belly-fat.com/male-abs.html today!

Article Source: http://EzineArticles.com/?expert=Dennis_Ruiz

Article Source: http://EzineArticles.com/7867001

Beginner Weight Lifting Routines

The first visit to a gym can be something of a daunting affair. We look around as we enter the room only to see all these gorgeous people pumping iron, with their pumping muscles seemingly gleaming from the exertion. In comparison, we feel somewhat inadequate to these gods and goddesses of weight training. Nevertheless, weight training ought not to be intimidating.

For anyone who is new to the weight training regime, or merely wishes something of a change in routine, you should have a look at this particular routine. It will allow you to familiarize yourself with the gym, but at your own pace, and on your own terms.

I recommend that you do a single set of each exercise, with 10 reps. Once you are feeling comfortable with that, you can then perform the amount of sets and reps in the program below.

Remember to rest for one minute between each set.

For those who are at the intermediate to advanced stages, you can perform the reps depending on your particular goals. If you're looking to put on muscle bulk, I suggest you train with eight to 10 reps for each exercise. If you are looking to max on the power, aim for two to five reps each time. For endurance, look to perform 15 to 30 reps.

Day One

Chest & Triceps

Chest and triceps tend to go well together in terms of a workout. When you are working out the chest, the triceps are warming up, so it makes sense to focus on both together. Focus on the chest first though.

Chest

Exercise One

Incline Dumbbell Press

Women are often hesitant about working out the chest area because they feel that exercising the chest will make it smaller. That depends on the type of exercise, and this case, that will not be the case. For men however, it's a different matter altogether! Begin this exercise by introducing a warm-up set with light weights and about 15 to 20 reps.

When using dumbbells, the advantage is that you can lower them below chest level on each side of your body, which means that the chest is stretched and stressed that little bit more than otherwise. But don't be tempted to add too much weight too soon.

Performing this exercise with a barbell when lying on a flat bench is an excellent exercise for the chest. It can really pile on the muscle mass, is easy to do, and you can work with some heavy weights, which is particularly good for the men, of course.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Two

Incline Dumbell Flys

Incline dumbell flys may be performed on an incline bench or flat bench. In this case, we are using the incline bench. Lying on the bench, arms slightly bent at the elbows, lower the weights in a circular motion, going through your chest and parallel with the ground. Keep going until you feel your chest stretch.

Next, aim to push or pull the dumbbells upwards until they meet.

Performing flys is a good way to exercise both inner and outer pecs, and it also provides for an excessive stretch within the chest.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Three

Push-Ups

The ladies may wish to begin with "women's push-ups", with knees on the floor, until they have developed more strength to then go on to working out with "normal" push-ups. Whatever type you choose, keep your body straight, from your head, right down to your feet.

Put your hands on the floor, keeping them in line with your chest. Lower your body, whereby your arms should now be at a right angle to your chest. Your head should almost touch the floor - only one or two inches above.

Beginner: 3 sets 10 reps

Intermediate: 4 sets to maximum

Triceps

Exercise One

French Press (Skull Crushers)

Using a cambered bar or an EZ curl bar, hands placed about 10 inches apart in an overhand position, lower downwards until the back of your hand is able to touch your forehead, and then push upwards. This exercise can be difficult, so it's best to use light weights.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Two

Cable pressdowns ("push down")

This exercise is performed using a close grip and standing within two feet of the weight stack (never more), and with your stance at about shoulders-width, knees a little crooked. Keep the abs tight, and if you want to, lean forward a little. At the top of the movement, your forearms should be parallel to the ground, so don't allow the weight to pull any higher than that. It's fine to "lockout" your arms at the bottom, and they should be perpendicular to the floor at the bottom of the exercise movement.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Three

Kickbacks

Not many guys tend to do this exercise, and the reason? Simply because you cannot use any weights. And the guys tend to enjoy the weights!

Take the same stance as you would if you were performing dumbbell rows. With the arm that is holding the dumbbell, bring it back so that it's parallel to the ground.

Then, bend the arm at the elbow and lower it so that it now makes a right angle. Next, using your triceps rather than the weight's momentum, "kick" the arm back up to its' original position.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 12 - 20 reps

Day Two

Back & Biceps

Today, we focus on the back and the biceps. Both on the same day and for the same reason that we trained the chest and triceps on the same day. That is, when working out the back, the biceps also receive a bit of a workout, so it's sensible to combine both on a single day.

Back

Exercise One

Lat pulldowns

It's not only men who should want to develop their lats. Women should too because with the added width - giving the "V" shaped look - it makes the waist appear smaller.

Go for pull ups if you train with weights quite often. Otherwise, the next best is to use lat pull-downs. For the ladies in particular, take your time with this exercise because you probably do not yet have a developed back, unless of course you've already been using weights.

Pull the bar towards your upper chest, with chest held high and holding the bar with a wide grip, and knees firmly positioned. And don't let your back hunch over as you pull the bar down towards you. Not only is this unsafe, but it's also not very effective. Be aware of your chest lifting as you pull downwards on the weight.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Two

Cable Rows

In order to get more of the lats involved, try to keep the weight low as you pull it towards your stomach. Don't let your arms and shoulders do the work, but instead, let your back take the strain. And do not be tempted to swing back and forth because that will then work the lower back muscles instead of the lats. Stay upright and as the weight comes in close to your stomach, squeeze your shoulder blades together.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Three

One arm dumbbell rows (bent over rows)

To perform this exercise, place your knee and arm onto a flat bench, while the other arm holds the dumbbell and the other leg is supporting your body with your foot placed firmly on the ground. Raise the dumbbell and bring it in towards your body at hip level. Slowly lower and then repeat over. Make sure it's your lats that are doing the work, and not your arms and shoulders.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Biceps

Exercise One

Barbell Curl (straight bar curls)

You can use an EZ-Curl bar for this if you prefer. With feet shoulder width apart, and standing up straight, hold onto the barbell - palms upwards. Keep your hands about shoulder width apart also, or perhaps a little closer if that's more comfortable. Knees a little bent, and torso held tight, bring the barbell slowly up towards your chest.

Don't touch your chest with the bar however, as this will take the pressure off your biceps. Instead, stop when you have the bar about six inches away. And at the bottom of the movement, do not bounce the bar against your thighs.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 15 reps

Exercise Two

Dumbbell Curl

You can either stand or sit to do the dumbbell curl. However, if you are a beginner, it's probably better to stand because it's easier. Let your arms rest at the sides of your body. Wrists in a neutral position. Bring one dumbbell up towards your shoulder and rotate the wrist inwards.

Once at the top, squeeze out a peak contraction and then bring the weight downwards and reverse the action so your wrist sits in neutral at the end of the curl. Perform with the opposite arm, and alternate throughout the set.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Three

Cable Curl

In this, the final exercise with regards the biceps, it can be performed with either one or both arms. Here, I will describe using both arms.

Make a stance like the one when performing barbell curls. Tighten your abs, then raise the weight up towards the chest, and lower slowly.

With cable curls, there's constant tension applied to the biceps which causes the biceps to work throughout the whole movement, which is different to when using free weights.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Day Three

Legs & Shoulders

You may have noticed that we focus on working the larger body muscles first. Well, that's because it requires more energy, which means you should still have enough reserves to take you right through to the end of the workout.

Legs

Exercise One

Leg Press

For the quads, leg presses are really good as a compound exercise (using more than a single joint). This exercise will work the hamstrings as well as the glutes to some extent, while isolating the quads and providing them with a powerful workout.

You can use any width of stance you prefer. For those ladies who wish to focus on the glutes instead, simply place your feet a little higher up at about one foot distance from each other.

Squeeze the glutes, keeping them tight, and then press the weight upwards, increasing the tension. Keep your knees in line with your toes as you then begin to lower the weight.

Do not be tempted to lock out your legs once you reach the top of each rep because this may damage your knees. Instead, keep a slight bend at the knees.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Two

Leg Extensions

You will find that when performing leg extensions, you'll feel a real burn. This is an exercise more for gaining definition than for mass. Make an effort not to rock your torso back and forward - keep it locked upright. The legs should lock out at the end of the extension.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Three

Hamstring Curl

This exercise may be performed either lying with your face down on a machine, or seated. Try hard to bring the back of your ankles up to touch your buttocks.

If you choose to lie down, endeavor to press your hips into the bench as you curl your legs upwards, and point your toes out for extra tension on the hamstrings.

Do not flex your feet during the exercise because that will mean your calves are taking on part of the work load. If you do find your toes flexing, you should try again but with less weight.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Four

Standing Calf Raise

Here, you want to be working out your calf, specifically a muscle called the gastrocnemius. Get the pads on your shoulders, body underneath the weight, and keep the knees in a locked position.

Go up on your toes, and then as far down as you can. Don't be tempted to squat - it's the calves you want to work on at the moment.

If you find that your calf muscles fail to grow, then try performing high reps in one set then low the next. For example, 15+ reps in set one, and dropping to five to 10 the next set.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Five

Seated Calf Raise

This exercise will work the soleus muscle because the legs remain bent. The soleus resides beneath the gastrocnemius in the calf. Sit down and place your knees under the pads with feet on the platform.

In order to get the best from this exercise, and indeed in any calf-focused exercise, is to flex the muscles on the way up. Go as far up on your toes as possible, then come down as far as you can, like with standing raises.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Shoulders

Exercise One

Seated Dumbbell Press

In this exercise the emphasis is placed on the medial head, whereas in barbell shoulder presses, the emphasis is more on the front head. The stabilizers are directly involved because the arms/ shoulders are independent from one another. Unlike with the barbell press, you will be unable to help the weaker shoulder with the strength of the stronger shoulder.

Once seated in an upright bench, and without locking your elbows at the top, push the weight up until the arms are almost straight. Then lower slowly until the weights are only inches from your shoulders and then repeat.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Two

Front Lateral Raise

This is a good exercise to target the front delt heads. Begin by holding the dumbbells directly in front, and without swinging them, one at a time, slowly bring them upwards so they are just above the level of your shoulders. You may do both arms together if you prefer.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Exercise Three

Rear Lateral Flys

Using a machine, ensure that the handles are positioned so that they are closest to the machine. If necessary, raise the seat so that when your hands are on the handles, you can raise your arms to chest level. Sit with the pad in front of you, arms straight out and holding the handles.

Move your arms until they are wide open and in line with your body, then squeeze your shoulder blades together. Keep your back straight and your chest held up.

Beginners: 3 sets of 10 - 15 reps

Intermediate: 4 sets of 10 - 20 reps

Important Tips

Drink lots of water while performing your exercise routines and between each set, take a moment to stretch the body part you are working.

Workout your abs on each second day of the training program.

Cardio should take up at least 20 minutes, on three to six days each week, ideally after your weight session is concluded.

It's best to change your routine around after every three months so that your body does not adapt too much.

Lift smart at howtoliftweights.com

Article Source: http://EzineArticles.com/?expert=Kelly_Coggins

Article Source: http://EzineArticles.com/7874873

Tips for a More Toned and Improved Physique

With the great shift towards what's good and healthy these past years, there are now numerous options that people can explore if they want to improve their physique. Of course, when it comes to improving one's body, it will usually get down to aiming for a toned physique. So what do we mean by toned? Toned physique is when you are able to grow some muscles and have the ideal low body fat percentage to be able to showcase those abs. We are not talking about getting totally ripped here; what you should be more concerned about is how to lower your body fat so that you'll be able to display the muscles you've worked hard to achieve. Just like any other fitness endeavor, there is no shortcut to getting a toned physique. Don't worry, though, because you can always work your way up until you reached your workout goals. Here are some tips to help you get started on toning up.

If you want to build a toned physique, make this your health goal from now on: build muscles and minimize body fat percentage. Make it a point to follow a special workout routine that will target these two. Apart from that, also design your workout according to your body type. Even two people who have the exact weight and height can look really different because of their body fat percentage. A mere pound of fat that occupies mass and space inside the body can dramatically affect how you look. So on planning your workouts, focus more on what will work best depending on your body type. For your workout plan part, it's recommended to get a personal trainer who can help design a more appropriate program for you. You can also check out different workouts plans and tips online ideal for every body type.

Managing your diet is also essential to help you get fit and toned. Food types that are rich in lean protein, for instance, are highly recommended, along with fruits, veggies, and whole grains. Fatty and greasy foods must be avoided as our body easily absorbs the fat, making it more difficult for us to achieve our fitness goal. Carbohydrates, on the other hand, are a must if you are working out and doing weight and strengthening exercises.

You should also commit yourself to working out at least 3 times a week. Follow a plan that lets you do different routines for every workout session. This way, you're able to maximize your workouts by targeting different body parts to tone every training time. If you're enrolled in a gym, try to make the most of weight resistance equipment available to help you work on getting a toned body. If you prefer working out at home, there are numerous online videos you can check out to help you work out more effectively with minimal exercise equipment needed. Cardio exercises are also recommended whether you want to maintain existing muscle tone or strengthen your cardio system and lose fat in the process.

Last but not the least is to consider supplementation. A lot of supplements today are highly effective if you are into serious workouts. Just remember, though, that these products are not magic potions that can give you a toned physique instantly. What they can do instead is to help you improve your workout efficiency according to the fitness goals you want to achieve.

Maximizing your training is among the things you should do to get a toned physique. Improve your performance and get the most from your training by investing in supplements like D-Fine8. Check NutritionWarehouse here for info on the best bodybuilding supplements.

Article Source: http://EzineArticles.com/?expert=Brendon_I_Boid

Article Source: http://EzineArticles.com/7889809

Super Strength Workout In 30 Minutes!

Super Strength Workout

This brutally simple yet effective workout has 2 parts.

The first part of the workout focuses on maximal strength (intensity) on one core/main lift.

The second part of the workout focuses on density and volume and getting the most 'bang for your buck'.

It's nothing new or revolutionary, but it works if your stumped for time and want to hit all bases.

This is best if your NOT already on a structured program that your following consistently, such as if your on holiday and have access to a gym, or need something easy to follow.

This is not recommended for beginners.

The Plan

Part 1: First 15 Minutes

Pick a main exercise. This should be a compound lift, preferably barbell, such as a barbell squat, deadlift or bench press, as they allow for the most weight to be loaded.

The focus should be on maximal strength here. A few templates you can follow:

3x5@ 80%1RM

5x5@ 75% 1RM

3-3-3 @ 85% 1RM

This should take under 15 minutes to complete.

Alternatively, you can establish a 3-5RM on the desired lift within 15 minutes.

You can be flexible with this, as long as your resting under 3 minutes a set and keep it low volume. Intensity is key* You get plenty of high rep action in part 2...

*Intensity referring to the % of your 1RM, not your rate of perceived exertion (RPE).

Part 2: Last 15 Minutes

Part 2 we flip things around.

Select 3 accessory exercises. For example, on squat/leg day you could choose leg press, walking lunges and good mornings.

Optimally, compound movements are better, as you get a better hormonal response which works twofold for muscle gain and fat loss, but you can add an isolation exercise if you wish.

You will complete the exercises as a tri-set/complex, one after another with no rest between.

If you where to do 10 reps per exercise, at a tempo of 3-1-1 (3 seconds to lower, 1 second pause, 1 second to lift) equates to just under 3 minutes to complete all 3 exercises in a row.

For the above example, I'd go with a weight that I could do 15 solid reps with (around 50% 1RM). The focus is not on maximal load here, but total volume within the timeframe.

Now given the first part took 15 minutes, we only have 15 minutes left, so arguably if you were to go with the scheme I provided above, you would be able to complete around 5 total rounds.

1 Round = The three exercises completed one after another (tri set).

You can experiment with the tempo and reps per exercise, but you want to limit it to a total of 3-4 exercises instead of turning it into a circuit.

This method is what crossfit peeps call 'AMRAP' which stands for as many rounds as possible. In this case however, our aim isn't to achieve as many rounds as we can by focusing on speed of movement, but rather limiting the rest between exercises. Quality of movement, time under tension and limited rest are the goals here.

This will create a massive lactate buildup and taps into the muscle glycogen stores considerably by moving beyond the anaerobic work zone.

You can use more ballistic movements (kettlebell swings, kettlebell snatches, medicine balls) however the total time under tension is a lot less, and you'd have to increase the reps substantially, making the workout more aerobic in nature.

The beauty of it is you won't be inclined to waste as much time as you normally do between sets, mindlessly looking around the gym, texting or daydreaming... it makes you work, your RPE (rate of perceived exertion) will be high.

You shouldn't be gassed after this, it isn't cardio, but you will be breathing hard... treat it more like a hybrid bodybuilding workout, go for the pump and feel the burn, and just keep moving... embrace the pain.

Ryan Fernando is an accredited Strength & Conditioning Coach and holds a degree in exercise & sport science with extensive understanding of anatomy, physiology, biomechanics, muscle imblances, mobility, injury prevention, program design, nutrition and management.

In addition, he has gone through the same trials and tribulations as most people are in pursuit of their health and fitness goals, and knows what works and what doesn't.

He has experience working with people from all walks of life, having consulted/trained/dealt with developmentally delayed clients, the elderly, state and national level athletes and everyday people simply looking to get fitter and lose weight.

Ryan's Approach is about much more than just exercising... Physical activity is just one part of the picture and recognize the importance of total mind and body health.

Ryan operates a blog at http://www.rynosrant.com

Article Source: http://EzineArticles.com/?expert=Ryan_S_Fernando

Article Source: http://EzineArticles.com/7887154

Are Pre-Workout Supplements Important?

Some fitness enthusiasts are not able to appreciate the value of taking a balanced meal and popping a pre-workout supplement before they hit the gym. They simply rely on the general supplementation they take everyday.

What they don't realize is the fact that when they perform their strenuous muscle-building routine, their body is slowly eating up on their muscles because their digestive system is not able to provide their body with nutrients their body needs during the exercise.

Why is pre-workout nutrition necessary?

Try to imagine yourself running and dong training on an empty stomach. You can really feel the difference. Working on depleted stores will make you feel sluggish. Besides, your body will have no choice but to turn to your muscles as its energy source because it doesn't have anything to burn keep itself working. Doing training without taking pre-training meals and supplements is a counter productive effort. It's a total waste of your energy and time.

One other negative effect of neglecting the importance of pre-workout nutrition is its capability to slow you down and reduce your stamina and endurance. You will never be able to achieve peak performance if you deprive your body with the fuel it needs to give you power and stamina. Ignoring the importance of pre-workout nutrition can make a big difference in your muscle-building progress.

Here are some of the most valuable sources of pre-workout nutrition:

1. Carbohydrates

This substance is a premium source of fuel that can power you through your muscle-tearing regimen. It is imperative that you should consume a good amount of food rich in slow-digesting carbohydrates before a heavy exercise.

Be cautious though not to eat too much; your body might not be able to metabolize the food quickly. This can lead to stomach cramps. Take your pre-workout meal one to two hours before each training session.

2. Fruits

Fruits such as bananas, oranges, and apples are good sources of simple, fast-digesting carbohydrates. They can supply you with quick energy you might need during the initial stages of the workout.

3. Protein

Protein is one of the most important substances required by all individuals. It is the building block of muscles. It is also loaded with amino acids that are required for the balance of nitrogen in the body.

Good sources of protein include, chicken, egg whites, skim milk, and turkey.

4. Pre-workout Supplements

Pre-workout supplements work to provide you with the mood and energy you always need in each workout. It supplies the nutritional needs of your body that your food intake may not be able to fully supply.

There are plenty of pre-workout supplements in stores. But the best you can choose are the ones that are fast-acting and quickly delivered into the bloodstream. These are the supplements that can bring quick results.

Always read the ingredients. Supplements that contain caffeine, arginine, amino acids, Niacin, Taurine, Glutamine, and electrolytes are some of the most important ones you need for your muscle-building regimen.

Fulfilling pre-workout nutrition requirements is the key to a successful muscle-building objective. Get it right with the best jack3d in Nutritionwarehouse.

Article Source: http://EzineArticles.com/?expert=Brendon_I_Boid

Article Source: http://EzineArticles.com/7891307

High Rep Bodyweight Leg Training Builds Legendary Conditioning!

Leg training is a brutal type of training that many stay away from. Many think leg training in either running or gym work, and yes this is a form of leg training but leg training is so much more and more brutal than anyone could ever think.

Bodyweight training has come a long way, and just as it was making its way back bodyweight training went in another direction, it moved from standard more traditional bodyweight to gymnastic or circus type movements using about the same rep scheme as traditional weight training.

High rep bodyweight training is often over looked as a way only to condition the body and conditioning being the only benefit. The fact is when people try high rep conditioning they find that it is extremely difficult and instead of saying that it's too tough they switch to less volume and more rest time.

Today's society has more people training than ever before, and there are many types of training out there, there is something for everyone and everyone has the best way to train. The problem is people don't stick with things long enough to get results or the training is too difficult to do and they move on.

Most people focus on glamor muscles, muscles that look good and that are not very useful. Magazine covers show amazing muscled up body of a man or woman that people think they can identify with and in reality it's a dream.

The higher the reps and the higher the intensity, the harder the muscles work, and more oxygen is needed in the muscles and this where most men quit, this is called training to failure.

Stopping at failure trains the body to quit when the going gets tough, when you push on a little farther mental toughness is built.The pain is extreme the rests are short the results dramatic.

Leg conditioning is a whole different animal, it is the most result producing type of exercise you can do for building muscle, burning fat and building a level of conditioning that is almost superhuman. For years I avoided any real leg training because I thought that it would slow me down. Years later I found that leg training with high reps are workouts that make men.

Any one can train the upper body and most focus the majority of training on muscles that can be displayed easily.

The upper body is idolized, while the lower body is demonized. It's a wicked way to live, but the benefits are great.

Workout that can be used is 50 jump squats and 50 pushups resting 1 minute and repeating this 3 times. Simple concept amazing benefits.

Johnny Grube B.C.S. is the holder of 12 bodyweight world records in physical fitness is an expert on the subject of Building Physical and Mental Toughness through bodyweight training. He has 30 years of training experience and is the author of "Ultimate physical Fitness in 5 Minutes" can be ordered on amazon.com and is the author of other training manual sold world wide http://www.wildmantraining.com

Article Source: http://EzineArticles.com/?expert=Johnny_Grube

Article Source: http://EzineArticles.com/8064476

Why Is Strength Training the Most Important Exercise for You?

What Strength Training?

Strength training is the process of prioritising the development of strength when using resistance training, particularly ulilising compound movements which work along a 'chain' of muscles to extend the ability to perform that particular lift.

Why is Strength Training Important for bodybuilding, weight loss and fitness?

The most important factor for muscular development is the amount of load you can effectively subject your muscle to. By neglecting to include a foundation in strength the exerciser fails to develop the strength required to maximise the ability to fully overload the muscle and that is why it should form the cornerstone of your bodybuilding routine.

How do I perform strength training?

By using a combination of heavy loads and minimal repetitions you can develop strength at the same time as forcing the chains of muscle activated by the exercises to adapt to the loads they are subjected to. Utilising the principal of progressive resistance the exerciser can incrementally increase the load as the muscle adapts to the workload it is subjected to therefore increasing strength progressively as training continues. The best exercise to develop strength include those which mimic standing, lifting and pressing, many practitioners prefer the Bench Press, Deadlift and Squat in order to maximise their results.

How do I manage strength work in my workouts?

The main component to measure with strength training is one repetition maximum, or 1rm. This is the best indicator of strength but not necessarily the safest or most accurate as it requires measurement of a 100% effort lift from the participant, usually something best left to advanced trainers rather than beginners. New exercisers are better left determining their three repetition maximum (3rm), which is 90% of their 1rm, or five repetition maximum (5rm) which is 86% of your 1rm.

Incorporating strength training into a bodybuilding (hypertrophy) workout

A simple way to incorporate strength training into your bodybuilding workout is to add one of the big three lifts into a split program and to train each one of these at the start of that particular workout.

For example, when training chest include a bench press as your first exercise. When training back include a deadlift. When training legs include squats as the strength training component of the workout.

Volume

The amount of repetitions and sets performed should be based on reaching your maximum load always with the goal of increasing your one repetition maximum over time. The best sets and repetitions to accomplish this is the 5 sets of 5 repetitions range, with a view to pyramiding (increasing load while decreasing repetitions). So even though the recommended repetitions sit at 5, this should be an average rather than a prescribed dose meaning that the first set should serve as a war up and more reps are better (even as high as 8-12) while the last few sets could be as low as 3-5 reps. Each workout you push out at least one great set of 3 maximal lifts it goes along way towards making you stronger so you can build more muscle.

http://eudofit.com is a resource library to provide viewers with the information required to rapidly learn the information required to get the maximum results in the minimum time. Any information provided on my site is personally tested and approved as effective for those wanting weight loss, toning up, bodybuilding, fitness and nutrition instruction from someone who has achieved great results myself, visit the site to see my amazing transformation.

Article Source: http://EzineArticles.com/?expert=Ben_D_Cameron

Article Source: http://EzineArticles.com/7977989

Best Exercises for Major Muscle Groups

The best exercises for all nine of the major muscle groups is really up for debate. Some trainers will not agree with my list which is okay. These are the staple exercises of most people's routines. In alphabetical order we have:

1. Best Exercises for Abs

Most will argue you have to do crunches, decline sit-ups and that is it. I would add any move that takes your knees towards your head like hanging knee raises and leg raises. Twisting moves will work the obliques as well so add in twisting crunches.

2. Back Exercises

Wide grip and reverse grip pull downs are good choices. As are both types of rowing movements: barbell and one-arm dumbbell rows. A combination move to work more than just your back can be effective so use dumbbell pullovers.

3. Best Exercises for Biceps

I love working arms as do most guys. Using a variety of moves to hit them at different angles is important so use seated and incline dumbbell curls, standing barbell curls and hammer curls.

4. Calves

Work this muscle group to failure using seated and standing calf raises, one-leg calf raise. Like biceps, change the angle and point your toes in or out to work the muscle differently.

5. Best Exercises for Chest

You can't go wrong here with the four most popular best exercises - barbell and dumbbell bench press, dumbbell incline bench press and of course dumbbell flyes.

6. Hamstring

Legs are tough on you psychologically because it can hurt working big muscles. In this case, use dumbbell lunges, leg curls (standing and laying) and the best one of all, straight leg deadlifts. Deadlifts will work more than just legs - your core, back and shoulders will all be involved.

7. Best Exercises for Quads

Using machines is not always a bad thing so try leg press and leg extensions for starters. The best one is still squats so try variations like barbell squats (on shoulders in front) as well as dumbbell squats.

8. Shoulders

You will normally try to hit all three areas: front, middle and back deltoids. Overall moves include seated dumbbell press and standing barbell press then isolate areas with dumbbell raises - side, bent-over and front variations.

9. Best Exercises for Triceps

Great biceps need solid triceps with definition to show them off. I really like standing and lying dumbbell extensions, bench dips and close-grip pushdowns.

You will notice links in each section above. I have previously done a complete exercise description for these separate articles. Each link will take you to them. Enjoy your workouts!

My name is Jacques Delorme and I run a youth nutrition blog at http://visportsnutrition.ca where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.

Article Source: http://EzineArticles.com/?expert=Jacques_Delorme

Article Source: http://EzineArticles.com/7984479

Xtend Supplement Is The Best BCAA Power Formula

Complete Bodybuilding Nutrition

It ought to be "complete" when you talk about nutrition for your bodybuilding program. There always had been more hype about creatine, testosterone enhancers and nitric oxide boosters, and the focus has always been to gain more muscles, as in gain "massive amounts" of muscle in a short period of time. Then there's BCAA or branch chain amino acid supplements honestly advertised by manufacturers that go beyond profiteering, but are aware that other than gaining muscle mass, some nutrition are as essential to be buff and tuff- among them BCAA found in a popular product Scivation's Xtend supplement. Scivation's Xtend bodybuilding supplement went out to the market recently, perhaps a couple of years ago. It's true that supplements are necessary to boost muscle mass gain, but it is as important to take nutrition that alleviates muscle soreness and hastens quick recovery after your workouts, too. Xtend supplement provides your muscles with more sustainable energy. Xtend bodybuilding supplement can be used as a complement to your pre and post workout energy drink. During your workout itself, take the supplement, and also on your off weight training days when you're doing cardio exercises, for example. Xtend BCAA supplement counteracts the break down of muscles and soreness when you work out.

Muscle Wear and Tear Recovery

Most products have low dosage of BCAAs. However, in the Xtend formulation, there's 3.5 gms of leucine and 1.8 gms each of valine and isoleucine- a 2:1:1 ratio considered to be most effective. Other ingredients found in Xtend BCAA are citrulline malate and glutamine. Citrulline malate improves performance. Multiple servings might be necessary because there's only 1 gm of the element found in Xtend. Per serving contains 2.5 gms of Glutamine, and it could really be effectual, because only 2 gms of Glutamine increases the natural growth of hormones. Glutamine aids in the fast recovery of muscle break down, thus, it is known to be an extremely valuable addition to Xtend BCAA supplement.

Workouts and Adequate Rest

Take Xtend BCAA bodybuilding supplement before, during and after your workouts- 2 scoops per serving, so that's 6 scoops in all for a day. Some athletes even take the supplement before bedtime, report, testifying that it gave them a more restful and deeper sleep. Nutritionists agree that glutamine in the product provides such benefit. Xtend BCAA has rave reviews as being one of the best quality and pocket-friendly bodybuilding supplements in the market today. If you're broke for the meantime, but itching to pump your muscles, Xtend BCAA would be the one bodybuilding supplement you'll need- because your budget can afford it, and it contains all the essential nutrients to make you as buff and tuff as you want to be.

Be as buff and tuff as you want to be with the best bodybuilding supplements. NutritionWarehouse has a wide selection of best quality and affordable sports supplements to augment your weight training and workout programs. Sold at discounted prices, NutritionWarehouse Discount Supplements are easy on your budget and do wonders to your workouts.

Article Source: http://EzineArticles.com/?expert=Brendon_I_Boid

Article Source: http://EzineArticles.com/8005042

Powerlifting Is Not a Power Sport

Don't let the name fool you Powerlifting isn't a Power sport, it is a strength sport. Weightlifting, Shot putting are power sports. This article will help to explain the common misunderstanding that powerlifting is a power sport.

Powerlifting consists of 3 strength events, Squat, Bench Press and Deadlift all requiring the athlete to lift a heavy weight (close to their personal best, so maximal effort) 9 times (3 times for each event ) with a lengthy rest period between each event and a shorter rest period between each lift.

Usually when going for a max lift it is a struggle (this will be discussed more in depth further on in the article).

Strength athletes I find/believe work with the line "longer time under tension" when compared to Power athletes. There objective is to move a heavy object that's it doesn't matter how long it takes as long as they move it.

Muscular strength is defined as the ability of the muscles to exert a force. Strength can be split into many different forms as shown below:

-Absolute Strength (Maximum force that can be exerted regardless of body weight/size). So going for a new deadlift PB for 1 rep (1RM repetition maximum)

-Dynamic Strength (ability to exert muscular force repeatedly) Rowing a regatta event (about 1000m)

-Elastic Strength (similar to power) doing a box jump

-Static Strength (ability to exert a sustained force without significant movement) - Gymnastics crucifix hold

-Explosive Strength (ability to exert a maximal force quickly in one action) - Javelin or shot put

-Strength Endurance (ability of a muscle to resist fatigue while exerting a force) - Marathon running

-Relative Strength (maximum force that can be exerted in proportion to body) - Boxing, judo sports with weight classes.

Powerlifting uses absolute strength and relative strength because in a powerlifting meet you are are trying to max out (absolute strength) so you can lift the most weight possible in one effort which is possible due to our size and weight (relative strength).

Power is defined as strength multiplied by speed (in basic terms). From those definitions of strength I have mentioned it is closely related to elastic strength and explosive strength due to their quick contractions produce a fast and larger force.

Both the Strength athlete and Power athlete uses the ATP-PC energy system when carrying out their activities as both are of high intensity and of short duration.

They both cause hypertrophy of the muscle fibres (to an extent) increase phospho-creatine stores, increase the strength and speed of contractions. Both use Type IIB fibres and cause Type IIA to take characteristics of Type IIB fibres.

The difference really is time under tension and how the movement is carried out. Powerlifting usually involves trying to lift a weight close to your personal best or more, which is going to challenge the athlete physically and mentally, as I have mentioned earlier on so this will be a very strenuous lift taking a longer time to lift it.

Take as an example Austin Hickey - his squat at the Irish Nationals was a brutal 8 seconds from start to finish to lift that weight (pure strength not power, this is an extreme example). Link is here: http://youtu.be/JUO_ERaePeU

Look at the past European 2013 weightlifting championships there you saw "powerful lifts", as the lifters lifted the weight very quickly with immense speed. Snatch 1-2 seconds if not less. Clean and jerk for each part 1-2 seconds as well.

A weightlifter also goes for new 1RM and try's to max out (which are both physically and mentally strenuous) but would you call it absolute strength if its done fast?

When you watch a weightlifter squat and powerlifter squat two different styles for 2 different components of fitness for their sport. Weightlifters use momentum and bounce to lift the weight, this is to increase speed so they can lift the weight. Powerlifters is generally slower when squatting (again longer time under tension) as we just have to break parallel when the hips get below the knees.

However I will say we need to do both in our training to make us good powerlifters/weightlifters. Powerlifters need to do power training to produce faster contractions so to increase the speed of our lifts.

Weightlifters need to increase their strength so they can lift a heavier weight. By doing so will make them faster as they are now moving a heavier object at the spore they usually lift at.

I am on my final week of speed training then I will be going onto a 3 week cycle of heavy block/board work.

Hope this cleared up the difference between a power athlete and a strength athlete. Remember powerlifting isn't a power sport!

Referencing is from Pe AS/A2 Edexcel Textbooks and past papers

My Facebook page where you can keep up to date with all my news and training for the World Powerlifting Championships this November

https://www.Facebook.com/AndrewRichardsonPowerlifter

Article Source: http://EzineArticles.com/?expert=Andrew_S_Richardson

Article Source: http://EzineArticles.com/8013033