Healthwisery » Muscle Building http://www.healthwisery.com Medical Health Information Sun, 05 Feb 2012 00:39:23 +0000 en hourly 1 http://wordpress.org/?v=3.1.1 Best Supplements For Muscle Building http://www.healthwisery.com/best-supplements-for-muscle-building/ http://www.healthwisery.com/best-supplements-for-muscle-building/#comments Fri, 29 Jul 2011 19:09:11 +0000 Christopher Kuntz http://www.healthwisery.com/?p=270 Building muscle, serious muscle is hard work and just eating right, working hard and being dedicated isn’t always enough. Sometimes a bodybuilder needs some help and they get that from the knowing the best supplements for muscle building. There is no one, all-powerful supplement and it takes using a few to get the right combination for each person. Knowing what supplements are important to a bodybuilder can fall into one of the following basic categories:

• Muscle Building
• Energy Production
• Muscle Recovery

Let’s break down what the best bodybuilding supplements are in each of these groups.

Muscle Building
It’s no secret that, if you want to build muscle, you need to get a good amount of protein into your system on a pretty regular basis. Protein is one of, if not the premier supplement for building muscle. When this is coupled with creatine, the results can be enormous as creatine is mainly found in the skeletal muscle system. These two supplements work hand in hand like no others. Protein and creatine can be gained through fish, chicken and red meats as well as supplement powder, pill and meal replacements. The combination of these two are a potent combination for bodybuilders.

Energy Production
When it’s time to talk about energy and making sure a bodybuilder has enough to perform at their best, we are taking about carbohydrates. Carbohydrates help to provide energy and stamina during a workout. Complex carbohydrates are also known to aid in rapidly degrading the enzymatic process. Carbohydrates can be obtained through various foods as well as a powder supplement added to a liquid.

Muscle Recovery
The way a muscle grows in size is during the recovery phase. As the muscle recovers from a workout, the way the body protects and repairs the muscle is by making more of it. As time goes on, the repairing process builds the muscle up more and more until you have bulging biceps and ripped legs. Vital to this process are a few different supplements and of these is glucosamine.

Glucosamine aids greatly in the recovery of damaged tissues, such as muscles, from rigorous workouts. One thing to note about this particular supplement is that bodybuilders with seafood type allergies should stay away from glucosamine as it may trigger the food allergy. These are some of the best muscle building supplements any bodybuilder can use to increase their performance and build great looking muscles.

SecretsToGettingBuff.com provides ideas and sources on best supplement to build muscle. For more information check out our free muscle building guide

]]> http://www.healthwisery.com/best-supplements-for-muscle-building/feed/ 0 3 Powerful Muscle Building Workouts http://www.healthwisery.com/3-powerful-muscle-building-workouts/ http://www.healthwisery.com/3-powerful-muscle-building-workouts/#comments Thu, 21 Jul 2011 19:09:08 +0000 Christopher Kuntz http://www.healthwisery.com/?p=255 Muscle building can get very addictive. Many people who are successful at body building are also very addicted to it and for good reason. Every time you do a rep of any workout you feel your muscles contract and expand. Here are 3 workouts that can help you in your muscle building endeavour…

Leg Press

The leg press is a common yet powerful workout. For this you will need a leg press machine and of course, legs! Sit down at the leg press machine and place your legs on the platform directly in front of you. Do not lock your knees. Inhale and lower your legs until your upper knees form a 90 degrees angle. Now push the platform back into the starting position.

Barbell Bench Press

For this workout you need a bench press and a barbell. Sit down at the bench press and have a barbell at hand. Grab hold of the barbell and slowly lift it of the platform while still on your back. Lower your arms and then extend them out back to the starting position. Do as many reps as you can.

Seated Cable Rows

To get into the starting position first sit down at the machine and place your feet on the front platform or cross bar. Make sure your knees are slightly bent. Next, lean over and grasp the handles. With your upper arms extended, pull back until your torso is at a 90 degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. Now pull the handles to your chest and extend them back out again. Do this for as many reps as you can.

Not only are these workouts powerful, but they can also help you stay healthy a fit for many years to come. Make sure to include at least 2 of these work outs into your routines to get maximum exposure. Follow the advice here and you will be that much closer to achieving the muscle size you want.

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]]> http://www.healthwisery.com/3-powerful-muscle-building-workouts/feed/ 0 3 Must Know Muscle Building Workouts http://www.healthwisery.com/3-must-know-muscle-building-workouts/ http://www.healthwisery.com/3-must-know-muscle-building-workouts/#comments Mon, 18 Jul 2011 19:11:34 +0000 Christopher Kuntz http://www.healthwisery.com/?p=252 Many people these days are starting to head out to the gyms in order to work on the bodies that they have always dreamed of. Despite all this action, few seem to make it to the finish line. Even if they do make it, it’s been done by intense trial and error. But with these exercises your about to learn, it should be a walk in a park…

Lying Leg Curls

To do a lying leg curl, you must first adjust the machine level to fit your height and lay face down on a leg curl machine. The pad of the lever should be on the back of your legs and a couple inches under your caves. Keep your torso flat on the bench and make sure your legs are fully stretched. Grab the side handles of the machine. This will be your starting position. Exhale and curl your legs up as far as possible and then hold it for a few seconds. Slowly bring your legs back down again.

Dumbbell Shoulder Press

While you hold a dumbbell in each hand, sit down on a bench with back support. Place the dumbbells up-right on top of your thighs. Now use your knees to help propel the dumbbells up above your head. Rotate your wrists so that your palms are facing forward. This will be you starting position. Exhale and push the dumbbells up until they are as high as comfortably possible. After a brief pause, slowly lower the weights back down to the starting position.

Leg Extensions

At first you must choose your weight and sit on the leg extension machine with your legs under the pad and your hand holding the side bars. This is your starting position. Adjust the pads so that it fits snug on top of your lower legs. Make sure your legs form a 90 degree angle between your lower and upper leg. Exhale and extend your legs while your body remains static.

These are just a few of the workouts you should be including in your daily routines. Make sure to include at least one of these so that you can get the most out of this. Remember to persist. Even if you have not seen any results yet.

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]]> http://www.healthwisery.com/3-must-know-muscle-building-workouts/feed/ 0 4 Muscle Building Workouts For Men and Women http://www.healthwisery.com/4-muscle-building-workouts-for-men-and-women/ http://www.healthwisery.com/4-muscle-building-workouts-for-men-and-women/#comments Fri, 15 Jul 2011 07:09:05 +0000 Christopher Kuntz http://www.healthwisery.com/?p=249 It is true that both men and women want to be in shape. It is a natural and normal human desire. But let’s face it, some of these exercises are too intense for women and build too much muscle that they don’t need nor want. And there are also exercises out there for men that do not build the muscle they want. These workouts are fit for both worlds.

Squats

Squatting is one of the most popular exercises in existence. It is designed to work out your thighs and to give you stronger overall leg muscles. This is perfect for people who play a lot of sports. To do a squat you must simply stand in a open space with lots of room. Put your arms out or on your temple and then bend your legs mid way to the ground until you feel the burn in your legs. Now slowly move back up again.

Deadlifts

A deadlift may sound like a manly workout, but it is truly not. Men and women can participate in this exercise for general muscle gain and strength. To perform this you must stand on your feet shoulder width apart. Slowly bend forward from your hips while keeping the barbell near your legs. Now raise the barbell upwards going no further than above your legs. This exercise works on your hamstring muscle the most.

Plank Pose

To do the plank pose you must put your hand and feet on the ground and put your put way up to form a triangle. After this you must turn to your left and put one hand on the ground. This hand will support your upper body. Your feet will be close together. There should be a 90 degree angle between your feet, the floor, and your arm.

Push Ups

Push ups are a very common exercise. It helps strengthen your arms and give them a bigger size. There are different techniques to push ups such as using one hand instead of two or clapping your hands as you do the push up.

If you apply these exercises to your routine, you should be able to get the results you want. Doing at least 2 of these workouts will diversify your efforts to give you the best chance for success. Apply what you have learned in order to make use of the knowledge.

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]]> http://www.healthwisery.com/4-muscle-building-workouts-for-men-and-women/feed/ 0 Muscle Building – 3 Important Exercises You Must Know http://www.healthwisery.com/muscle-building-3-important-exercises-you-must-know/ http://www.healthwisery.com/muscle-building-3-important-exercises-you-must-know/#comments Tue, 12 Jul 2011 07:09:14 +0000 Christopher Kuntz http://www.healthwisery.com/?p=247 Many people tend to do the wrong exercises for the specific goals they set. Even if they grasp the correct workout, they appear to do it the wrong way. It is not enough to do an exercise. It must be done correctly or the whole effort is wasted. Once you begin to hit the gym, make sure you know these ones. They are important.

Barbell Curls

For this you must stand up straight holding a barbell at a shoulders width grip. The palms of your hand should be facing forward and your elbows should be close to your torso. This will be your starting position. Now simply exhale and bring the barbell upward to your chest in order to contract your biceps. Keep your upper arms stationary while raising the bar for a full rep. Hold the upwards contraction for a moment and then inhale as you bring the barbell back down again.

Triceps Pushdowns

Attach a straight or angle bar to a high pulley and grab the bar with a shoulder width. You must stand upright with a small forward lean. Your upper arms should be close to your body and perpendicular to the floor. Your forearms should be pointing towards the pulley as they hold the bar. This is a classic starting position. Now exhale and bring your arms all the way down until they are fully extended. Your upper arms should always remain stationary while your forearms should be the ones moving

Exercise Ball Crunches

For this exercise you need a large exercise ball and some room to work out on it. Now lay on your back so that the ball is at the center of your spine. Extend your legs outwards so that the form a 90 degree angle with the ground. Now do a crunch or a sit up. The ball is there to keep you balanced.

These exercises may seem simple, but they are still powerful and not enough people do them. Remember to include at least one of these exercises in you routines to get the most out of the information you just learned. Practice makes perfect. It is not enough to simply read. Go out and put these workouts to the test.

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]]> http://www.healthwisery.com/muscle-building-3-important-exercises-you-must-know/feed/ 0 Bodybuilding Exercises http://www.healthwisery.com/bodybuilding-exercises/ http://www.healthwisery.com/bodybuilding-exercises/#comments Wed, 01 Jun 2011 07:57:19 +0000 C. Kuntz http://themedicalcenters.com/?p=129 The Basics and the Exercises Before we go on to talk about the various exercises that are right for bodybuilding it would be better to have a word about the basics of bodybuilding and things one should know before he undertakes an exercise routine. The first and foremost thing that should be taken care of is your posture while exercising. Any great bodybuilder will have his body aligned to his posture. To become good at bodybuilding this is something you have to develop. The other crucial thing is to have a very stable shoulder and body core. Again a feature found in almost all top bodybuilders, a stable shoulder ensures that you don’t get injured while exercising. Many of bodybuilding exercises demand a lot of weight training. To be able to successfully pull those weights without harming your lower back means that you have to have a stable body core. Stiffness should also be avoided as that is another major cause of injury while working out. Warm up properly so that your muscles are flexile. Also if you think that an exercise is causing pain beyond the threshold limit, then stop and move on to something else. One more thing that you need to remember is that your exercises should focus on all the parts of the body and not concentrate on only a few muscles. Any undeveloped muscle will be detrimental for you and will never give you that perfect body. So focus on each and every muscle. What defines a good exercise? Any bodybuilding exercise that will help you attain the best results would be considered a good exercise. But that is to put it simply. If we try and understand how exercise helps to build our body we must try and explore a little deeper. Whenever we exercise our nervous system springs into action and activates our muscle fibers. How many muscle fibers are activated depends on what kind of exercise we are undertaking. And more the number of fibers that we can activate the better will be the results in our goal to achieve that perfect body. The whole process of stimulating our nervous system to activate the muscle fibers is known as neuromuscular stimulation or NMS. Based on this neuromuscular stimulation the exercises can be divided into four broad categories – Class 1, Class 2, Class 3 and Class 4. The classes have been created on the basis of how much the neuromuscular stimulation happens for a certain exercise. Class 1 will yield the least amount of NMS while Class 4 will be the most productive. Each class again has various subclasses. The most basic class is Class 1A where only a single joint performs the exercise. During the course of the exercise, the whole movement is controlled. Since the body need not stabilize itself during the exercise these workouts produce the least amount of NMS. Consequently they will give you the minimum result. The machine curl would be an example. Class 1B is a slightly more complex exercise than Class 1A. Here multiple joints are involved instead of the single joint. But since the body does not need not to work to stabilize itself, the net NMS is still comparatively less. The bench press will be a classical example of the Class 1B exercise. With Class 2A exercises the body and its muscles get involved in the stabilizing process. Here again we will be focusing on a single joint but since the machine actively does not support the stabilization process, the resultant NMS is higher. A leg extension exercise in traditional leg extension attachment that comes with the benches of home gyms will be an example of this kind of an exercise. Class 2B goes a step further. Now you are exercising multiple joints while putting an effort to stabilize. Suppose you are doing a leg press without any pulleys or cams there to make the routine easier. That would qualify as a Class 2B exercise. Lot more effort, and much better results. Class 3A exercise will involve isolation or single joint exercises involving free weights. So when you are trying out the concentration curl with a dumbbell, you are actually performing a Class 3A exercise. There is debate as to whether Class 2B exercises actually produce more NMS than Class 3A, but we can safely say that the amounts will be pretty similar. Class 3B is the next obvious step where you exercise multiple joints with a free weight. Exercising with a barbell allows that. When you replace the barbell with a pair of dumbbells the result is a whole new class of exercise Class 3C. The barbell being one continuous thing has more stabilizing effect than a pair of dumbbells. With the dumbbells the body has to make an effort to stabilize itself. The result is more NMS. But to get the best results you will have to move a notch above. You will have to try and move your body through space. Pull ups, push ups, dips are such exercises. The reason that these exercises bear the best results is because three factors come in together – not only are you working against the normal resistance, but also your body’s weight is added to it. And to top these two, there is also the increased destabilization that the body has to counter. This makes Class 4 exercises better than anything else.

To learn more about bodybuilding and the various kinds of exercises that you can try out, visit www.purebodybuildingsupplements.com. The website is a compendium of information and covers almost all kinds of exercises. It has individual articles that focus on the various body parts and the kind of exercise that suits each of these parts. So you will know what is best for your legs and what is best for your arms. So get up and get going!

]]> http://www.healthwisery.com/bodybuilding-exercises/feed/ 0 The 5 Most Common Muscle Building Mistakes You Must Know http://www.healthwisery.com/the-5-most-common-muscle-building-mistakes-you-must-know/ http://www.healthwisery.com/the-5-most-common-muscle-building-mistakes-you-must-know/#comments Sat, 27 Mar 2010 18:09:36 +0000 Christopher Kuntz http://www.healthwisery.com/?p=261 I once met a guy who told me that he had just began body building and going out to the gym on regular basis. One day I went with him to help him out and you wouldn’t believe what I saw. He was doing everything wrong. He did not wear the right clothes, he did bench lifts all wrong, and worst of all, he ate cereal in the morning just before his workout. He’s there eating his Lucky Charms and I’m thinking I’ve got to do something here. Although his mistakes are not as common (Lucky Charms for crying out loud), here are BIG mistakes that are…

#1 – Over Training

People, especially beginners, tend to think that in order to get big fast they have to do as much as possible in the shortest amount of time. Over training can lead to serious muscle problems in the long run and can only make things worse. When your body tells you it has had enough, listen.

#2 – Lack of fluids

It is pretty obvious you need water but some people do not realize it. They take water “after” they have finished a workout. Instead, you have to take it between workouts. Try to drink water and energy drinks. Do just drink water.

#3 – Not Diversifying

3 different workouts a day is just not enough. You have to build your body in different directions. People tend to only work on their core and arms, that’s it. You also need to work your legs, even you have no use for stronger legs. It will help you balance your body.

#4 -Starving your Self

Women are not the only ones that refuse to eat in order to lose weight. Men can do this do. You need to realize that if you do not eat, your muscles will not grow. You should eat all that food that is designed for body building but you should also eat regular food once in a while. Even fast food, but don’t overdo it.

#5 – Lack of Rest

If you do not get enough sleep, your muscles will not grow to their biggest potential. You must sleep at least 8 hours a day in order to receive full treatment. Believe it or not, your muscles actually grow when you sleep. So make sleep a big priority. It is your secret weapon.

Obviously the biggest tip here is to not eat Lucky Charms for breakfast, especially right before a workout. After I taught my friend the mistakes he was making, he began to make better progress for the effort he put in. Today he is a body building genius and I am sure you can do the same.

Do you want to learn insider tips and insights on Muscle Building that only the pro’s know? It’s ALL available in this free newsletter…

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