So You Want To Get Big

Hypertrophy. Hypertrophy is the growing of the muscle for mass vs the building of strength. It's the oldest, most talked about and researched form of exercise in the fitness world. You'll find a hundred magazines all based on growing bigger. With articles like "Grow Your Arms 2 Inches in 2! Weeks!" Hypertrophy is the reason a lot of people start working out. To get bigger and build more mass, girls to tone, guys to look like gorillas, both to attract each other. I'm not going to go over the basics, you can literally find those anywhere. What I want to go over is the not so talked about Essentials on how to properly utilize this form of training. So that you may execute and accomplish your hypertrophy goals.

First let's discuss the heavier weight dilemma. A lot of people think, "forget form as long as the weight is heavy I'll grow." You might grow... a little, but no where near your optimal speed of growth. Take your time, yes it sucks and these days nobody has patience, but slow down. Literally. Use weight that is just heavy enough for you to get 8-10 reps with strict form but also keep a steady tempo. An example using dumbbell flyes; A good tempo is something like 2-3 seconds up/1 second to squeeze at the top/2-3 seconds lowering the weight/no rest and repeat, or 2/1/2. You'll see yourself start to look swole after a couple workouts with the right form.This is called Sarcoplasmic Hypertrophy in which the volume of muscle sarcoplasm increases, creating a bigger more massive look to your muscle. Remember the famous words of "Quality over Quantity".

Specific Training(isolation) is also an overlooked method.

We all heard training your abs won't give you a six pack. I'm not saying that, but I'm saying training a bicep will make your bicep bigger. Take the bench press for example, everyone knows what it is and everyone in the gym does it. The problem is that it's not getting your chest as big as it could as fast as it could. The Prime Movers in a bench press are your arms; the biceps, triceps and shoulders. Your chest needs to be completely targeted, which is why I used dumbbell flys before. It really isolates the Pectoralis major with the heaviest part, the brunt of the lift. Basically what I'm saying is, use isolation exercises. Instead of squats, bodybuilders do some leg curls and leg extensions. For back, do some pull downs and seated cable rows. It's all about isolating the muscle to force it into growth.

Of course there is a whole lot more as well as how to properly set up a program for YOU to make the most absolute maximum gains, which would be pages of explaining and even then you would have to sit with a professional to choose the right exercises, day splits, reps/sets range, weights as well as being coached and guided for proper form and execution. Still, this is a little starter guide to help you out with a couple things you might not have learned from all those magazines.

-Dylan Tenebruso ACE~CPT

Hey learn some more from a NASM and ACE certified personal trainer who has talked to and worked with some of the greatest trainers in the industry. With 7+ years under his belt you know the information you're getting is reliable. http://www.standapartfit.com

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Choosing the Best Pre-Workout Supplements: How to Really Do It

Time and time again you've read many articles online about what you should do to get the best of everything. Bodybuilders, for instance, learn as much as they can about supplements and the benefits they contribute to their muscle-building efforts, particularly pre-workout supplements which dictate how their entire workout will turn out.

Experienced bodybuilders know how important it is to stay focused and energized throughout their workouts if they want to achieve their fitness goals. While a positive attitude and lots of enthusiasm do help, what helps matters more is the kind of supplements you take prior to working out, so that you can stay "in the zone" not just at the start but all throughout your workout. When you lose focus and energy in the middle of your training, it can all go downhill from there and who knows when you'll be able to pick up the pace again?

First off, pre-workout supplements are specifically designed for one goal and that is to make sure you can keep up with your workouts and see yourself to end, where all your hard work and dedication will finally pay off and you are able to show off the greatest results - a ripped physique, with abs so hard you can break hollow blocks over it. But all that isn't easy to achieve in the shortest time because as you very well know, nothing worth having is easy to get.

So how do you really choose the best supplements? There is no tried-and-tested formula or combination that you can take to get the results you want, but you can choose your supplements based on your fitness goals. While all bodybuilders seem intent on building muscle, there are those who also want to increase their power and strength, increase their energy and focus and to improve their endurance and stamina. To get the best results (and the best body), you will need to determine what your goals actually are and get the supplements that will help you achieve them.

Choosing supplements first of all is not just going to the nearest health store and reading all the labels until you get cross-eyed. If your goal for example is to increase your strength and power, you need to get supplements with creatine monohydrate and taurine to help with your muscle contractions as they contribute significantly to your performance and strength.

For those who want to increase their energy and focus, the first thing you need to do is make sure that you stay awake and alert for your workouts and to do that you need to choose supplements with caffeine and tyrosine. Caffeine of course, is a metabolic stimulant that releases fatty acids into the bloodstream that is then converted to energy, which also means that if you are trying to lose weight, this will work perfectly as a fat-burning aid as well. Tyrosine on the other hand, releases dopamine or the "feel good" neurotransmitter so that you won't feel too stressed out while training.

Of course, what's bodybuilding for if you don't lift weights for more reps or train hard for hours if not to pack on more muscles? This can only be achieved if you have more than enough endurance and stamina so if this is your goal, choose supplements that beta-alanine and citrulline malate, as both these amino acids make sure you are able to keep up with your training by delaying sensations of fatigue and preventing oxidative stress so you are able to do more reps with a given weight.

When doctors prescribe medicines, they make sure that it is tailor-made to cure whatever ails you so that you'll feel better in no time. The same concept applies to choosing your pre-workout supplements - never choose one based on hype and what people are saying about it, but rather choose one that is specifically designed to address your fitness goals so that you get not just the results you want, but your money's worth as well.

Remember you can take all the supplements money can buy but you won't have the body you want until you give it what it really needs.

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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.

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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

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How to Avoid Training Plateaus

The more time that passes, the more plateaus that are experienced and they also get more challenging. You learn that you have to create a wider variety of options to maintain your interest and keep you moving forward. If you're an athlete, you have to make changes to your training regime and diet. This article will cover training options for novices who are attempting to improve and also to advanced bodybuilders who are at the outer edge of their genetic limit and have the desire to get going again. It's simple to get used to any single method and regard it as "the only way for you to improve."

It's typical that bodybuilders will love the format that they used to smash through the first plateau as it's the one that gave them the best results. Regardless of its necessity, it's very difficult to move out of your comfort zone but here are some methods that have pumped new life into old, stale routines.

Cheat Sets
Sometimes you can slightly deviate from a specific exercise and it may result in a higher overall overload. Lateral raises with a swing, curls or a bench press not pulled right down to the chest are all prime examples. These tips are better for advanced lifters and people with a complete knowledge of biomechanics. If you do cheat, you have to understand what exercises will let you deviate from a set pattern safely. It's wise for beginners to learn exactly how to carry out sets in a rigid order to affect the right neuromuscular patters. Variances can be made after the right biomechanics are understood.

Pre-Exhausting
The original idea of pre-exhausting a group of muscles was by targeting larger, stronger groups of muscles with an isolating exercise and then a compound exercise for that same group of muscles. The logic behind it is to force the muscle failure so it would stimulate extra growth. Unfortunately, this method actually makes the synergist muscles work even harder on a compound lift which means there's reduced stimulation of the muscle. For example, doing a fly movement, then the pec-dominant press. This would usually be done to stimulate the chest but it's now understood that it's an ideal way to train the triceps. In the previous example, the anterior deltoids and pectoral muscles become pre-exhausted and this means your triceps must take on an additional load. This means larger muscles aren't held back by weaker, tinier muscles because the bigger muscles that will be the last ones to fatigue are already pre-exhausted. This technique should only be used on the days you're not managing almost-maximum loads.

Peak Contraction Sets
This is the position where the greatest amount of isometric tension is achieved by a range of motions. So you must stop and hold your weight in a point when your muscle is working at its hardest level. Regardless of the implication of the name, it doesn't mean you stop when you get to the finish of the motion range. At the end, the main part of your load has decreased. It's simpler to pause when you're at the finish point of a leg extension or row than in the middle of it. If you hold a contraction in that place, it provides more muscle tension and gives you extra growth.

Using Near-Maximum Loads
Any exercise you do within the 2-5 rep range will boost your physique to a higher level, particularly if you haven't done a lot of lifting at almost maximum load. Fast twitch fibers in the muscle have the greatest potential to grow and are used extensively when you lift these types of loads. The muscle fibers should be used in this order: Type 1, type 2A and finally type 2B. This will mean slow twitches will still remain active when you're using near-maximum loads.

Apart from the growth you can directly gain during these loads, the weights you use in the 8-12 rep maximums will also grow so you'll experience greater carryover when you go back to typical hypertrophy rep ranges.

When it comes to building muscle and weight loss, you need the right information and a clear goal on how to achieve it. Visit http://ultimateaestheticsguide.com for more articles like this, workout program reviews and Free reports.

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How to Build Muscle Definition - Steps Guaranteed to Get You Cut

Lifting is your passion. You live for the gym because of the benefits, you know you are getting stronger, and the challenge of beating your personal best and the tight pumped up muscles that feel like they are going to burst afterword. Perhaps you really dread cardio and giving your precious lifting time to running, biking or even worse the elliptical, makes you feel as though you are losing that hard earned mass, but you're not. You are actually shredding away those layers of fat to reveal all of your hard work.

If all that you work on is building mass, no one will be able to differentiate biceps from triceps. If you want to look like you are chiseled out of marble you are going to have to do some cardio. Don't worry you have to run ten miles.

You know that cardiovascular exercise is good for your heart, and that healthy heart will bring more blood to your muscles faster so that you can lift more. The more blood that your heart can pump means more oxygen getting delivered to your muscles.

Following are some guidelines that will help you the strong, mighty lifter build some muscle definition that will really show off all the time you have put in pumping iron. You don't need a lot of cardio just some high intensity gut busting intervals that will melt the fat right off of you.

#1: Change it up
Do you keep the same lifting routine all year round? I thought not. Just as you change up your weight lifting you should change up the cardio that you incorporate into your routine.
If you are in a bulking phase, keep the cardio low. No more than once or twice per week for 15-20 minutes. This limited cardio will let your body focus on building muscle, something that takes a lot of energy.

If you are looking to get cut, for competition, beach season or you just want to build muscle definition, you will need to increase your cardio to 3-5 times per week to burn away that extra fat hiding those glorious muscles.

All year round you need to switch up your cardio so that you do not get bored with it. Try running one day, riding the bike the next and then doing a high intensity interval day where you combine different activities.

#2: Don't lift weights and do cardio together
If you are concerned that you cardio training is going to hinder your recovery from strength training, separate them by as much as possible.

If you separate these two workouts your cardiovascular work outs will not impede your increase in strength and size. Just use common sense, don't go for a hard run right after you have your tough leg day. Give yourself some time to recover.

Short on time? If you must do cardio and strength training on the same days at least make sure different body parts are used in your two workouts. If you are rowing for cardio, lift with your legs.

Always make sure you do your lifting before your cardio. You do not want to deplete your glycogen stores in your muscles before you hit the weights.

Everyone needs some cardio in their lives. You will build muscle definition if you make the time to incorporate some intense cardio sessions every week into your routine.

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Nitric Oxide - How Does Nitric Oxide Work?

Nitric oxide and its benefits

Nitric oxide, which is also called nitrogen oxide or nitrogen monoxide is a free radical. The molecule is denoted by NO in chemical form. NO is different from nitrous oxide which is toxic by its nature. NO in small quantities is required for the functioning of the human body as it can protect various organs present in the body. For example, with the sufficient production of NO, it is possible to protect your liver from ischemic discharge. There is great buzz for supplements in the bodybuilding community.

L-arginine role

NO benefits include the production of better pump on the human body. L-arginine is the most important constituent in nitric oxide supplements. As there is little scientific evidence that l-arginine contributes to the production of NO, Citrulline has got into prominence. Citrulline has the greatest stake in raising the blood arginine levels. As lots of metabolic activity will happen through arginine, it will be consumed in the gut and liver. There will be little that will pass through the blood stream. Nitric oxide is also a popular name for AAKG (arginine alpha ketoglutarate) which is a compound that is derived from the amino acid L-arginine and alpha-ketoglutarate. It is a substance that is formed in the body's energy generating process. Thus, the body has its own mechanism to produce natural nitric oxide.

Nitric oxide through supplements

If the NO production is not sufficient to perform various activities that take place in your body, you should go for nitric oxide supplements. This is done to enhance natural NO levels. By using these supplements, it is possible to improve production in muscles. NO has blood enhancing properties. The exercising muscle will get enriched with enhanced blood flow. The supply of oxygen and nutrients will increase and the muscle will grow strong.

New ways to generate nitric oxide

NO production can be enhanced through new ways. It is a very complex process to produce NO through synthesis from arginine. Through the new discovery, it is possible to get the benefits by generating through alternate means. The NO will be produced through the nitrate that you take through the normal diet. Through research it was established that the NO3 (dietary nitrate) will be quickly converted into NO2 (nitrite) in the mouth itself with the help of bacteria. Later on, the nitrite will be converted into NO. The production of NO will happen without depending on any cofactors or oxygen.

Best dietary supplements

In order to increase the NO levels in the body, you can consume Beetroot juice. Various kinds of studies were conducted to ascertain the impact of beetroot juice in the supplementation of nitric oxide. As a matter of fact, nitrite is taken on a daily basis to enjoy better health. 60 to 70% of the NO will be supplied to the body through the vegetables that are taken by people as part of the regular diet.

In addition to beetroot juice, you can also go for green leafy vegetables such as lettuce and spinach. In order to increase the level of nitric acid in the body, you can also go for food supplements. When you go for NO supplements, they will be readily absorbed by the gut and liver. It will also affect the blood stream and the impact can be witnessed in a matter of 30 minutes.

Impact of nitric oxide

As your body maintains sufficient levels of NO you will enjoy great performance. The exercising capacity will increase. Bodybuilders and sportspersons are deriving nitric oxide benefits by going for NO supplements on a large scale.

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