Central Nervous System (CNS) After Vigorous Training: Fatigue
The following article includes pertinent information that may cause you to reconsider what you thought you understood. The most important thing is to study with an open mind and be willing to revise your understanding if necessary.
If your central nervous system facts are out-of-date, how will that affect your actions and decisions? Make certain you don’t let important central nervous system information slip by you.
Source: scienceclarified.com via Joseph on Pinterest
You might not recognize the name, but you might be familiar with the effects of Central Nervous System (CNS) Fatigue. The symptoms of CNS Fatigue can include lack of motivation, poor mood, impaired cognitive ability and abnormally high perceptions in regards to the force of exertion-that is, we think we’re working out a lot harder than we in reality are. These are the most obvious symptoms, but there are other less evident ones too.
You already experience that the central nervous system is what controls our body’s functions, which includes muscle contractions. The theory behind CNS Fatigue is that there are not one, but two points from which our muscles can become fatigued: 1) in the muscle itself; and 2) at the point of origin of the muscular contraction (the central nervous system). Fatigue in the muscle itself is referred to as peripheral fatigue while fatigue at the point of origin is known as central fatigue.
We’re all familiar with peripheral fatigue and what to do about it-proper nutrition, supplementation and allowing sufficient time for recovery between training sessions. But how do you manage fatigue that starts deep down in the brain and hits before it even out gets to the muscle? That’s a mystery that researchers have been working to unravel over the past several years and fortunately, they’ve made a lot of headway.
Just love everything else in our bodies, the central nervous system needs fuel to keep it going. If that system is running low on fuel, then performance-including muscle function-is hampered. Particularly, the function of the neurotransmitters-which are responsible for sending signals from the brain to the muscles-are impaired. This would also result in the onset of the psychological symptoms (poor mood, lack of motivation, etc.) mentioned above. Just love the muscle systems, the central nervous system can run out of fuel due to overexertion or lack of nutrition. A Few powerlifters and strongmen competitors are particularly susceptible to CNS Fatigue due to the fact that they sometimes do so many single repetition lifts. This can overly stress the nervous system, cause it to “run out of fuel” and can result in the onset of CNS Fatigue.
Much of the research into CNS Fatigue has focused on Serotonin (5-HT) and Dopamine due to their roles in regulating things prefer sensory perception, mood and more. Research suggests that an imbalance in these neurotransmitters-Particularly, a spike in Serotonin and a drop in Dopamine levels-is associated with the onset of CNS Fatigue. The theory is the high 5-HT/low Dopamine brings on CNS Fatigue with low 5-HT/high Dopamine resulting in enhanced performance. That is really cracking news because proper training, nutrition and supplementation can help manage Serotonin/Dopamine levels in our brains.
Proper training means making sure that your body has lots of time to rest and recover between workout sessions. It’s not only the muscle systems that need to recover, but the central nervous system as well. That’s only logical given that the symptoms of overtraining are not just actual, but mental too-and exactly love the psychological effects associated with CNS Fatigue. In terms of overtraining, researchers have looked at both insufficient recovery time between training sessions as well as prolonged periods of physical activity, with the presumption being that both result in the onset of CNS Fatigue.
It’s actually very complex, but in layman’s terms, on the nutrition side research has mostly focused on carbs and Branched Chain Amino Acids (BCAAs) and their impact on the 5-HT/Dopamine balance in the brain. Carbs are thought to play an important role in combating the onset of CNS Fatigue due to their impact on fatty acid (FA), tryptophan (TRP) and free tryptophan (f-TRP) levels in the body, all of which are related to 5-HT/Dopamine levels in the brain. Increases in BCAA intake are thought to suppress 5-HT metabolism in the brain during exercise. So in theory, the combination of the two (carbs/BCAAs) should help to maintain the proper balance of 5-HT/Dopamine levels, helping to prevent the onset on CNS Fatigue.
Our nervous systems are very complex and research into CNS Fatigue is still in the early stages so there are no definitive answers. We do know though that for regular bodybuilders, proper training (with tons of recovery time between sessions) and nutrition can assist avoid CNS Fatigue. Powerlifters and strongman competitors should be particularly careful to not overtrain and they might also have to deload or work in A Few down weeks too if symptoms of CNS Fatigue appear.
That’s the latest from the central nervous system authorities. Once you’re familiar with these ideas, you’ll be ready to move to the next level.
How Much Can You Bench Press?
Where bodybuilders and powerlifters or hybrids called powerbuilders gather,
the conversation most often turns to a discussion of the bench press. There is
one universal question that seems to pop up with regularity:
“How much can you bench press?”
With regard to this universal question, as it might apply to the “Supine (flat)
Barbell Bench Press” there hasn’t always been an exact way to know if you are
fair, good, or excellent at it in ratio to your bodyweight.
That is, until now. Bench press coach Mike Westerdal has put together a chart
that rates the Supine (flat) Barbell Bench Press for each of these categories
for a maximum single effort.
These weights are computed for the natural bodybuilder and powerlifter who
elect not to use bench shirts, elbow wraps, or anabolic enhancers.
How did you rank? If you’d like to move up in the ranks I suggest you pick up a
copy of Bench Press Explosion for a measly $7 which includes 18 killer bench press
routines that you can use to attain a superior bench press.
18 Killer Bench Press Routines <<< Just $7
Bottom line if you’re not happy with your bench press, don’t make excuses about
it, take action and so something about it by working on your technique and
implementing some of the proven routines from the new Bench Press Explosion.
If you’re off the chart, congratulations! But I hope you’re not settling or content are
you? That’s when the young guns who are training hard knock you off the top of the
mountain.
P.S. I don’t mean to pressure you or anything, but Mike gave me the word that
the introductory $7 price is only good until Friday. If this is something you might
be interested in learn more here.
Nitric Oxide Supplementation
If you’re seriously interested in knowing about Nitric Oxide, you need to think beyond the basics. This informative article takes a closer look at things you need to know about Nitric Oxide.
Now that we’ve covered those aspects of Nitric Oxide, let’s turn to some of the other factors that need to be considered.
Nitric Oxide (NO) is a gas that that is fundamental to a broad range of bodily functions including controlling blood circulation and helping to regulate activities of the brain, lungs, kidneys, stomach and plenty more. For the most part it facilitates communications among cells. For bodybuilders, the most interesting procedure in which NO is involved is the dilation of blood vessels. This is known as vasodilation and that is exactly why you should be interested in NO and what it can do to improve your performance.
Vasodilation refers to an step-up in the flow of blood through the body, which means faster and more efficient delivery of nutrients like amino acids, creatine, glucose, and oxygen to the muscle fibers. This helps your muscles to grow bigger and recover faster while facilitating the removal of waste products like lactic acid and CO2 that can decrease performance. Greater blood flow also enhances the delivery of anabolic hormones prefer testosterone, growing hormone and insulin-like evolution factor-I, all of which are fundamental for muscle growth. Other benefits of increased blood flow include reduced inflammation and a bigger and longer-lasting “pump,” too.
In our bodies NO is synthesized by L-arginine by an enzyme named nitric oxide synthase (eNOS). This catalyzes the conversion of L-arginine to nitric oxide and citrulline. Under normal conditions our bodies produce it only in very small amounts-enough to do what needs to be done and that’s it. Production of NO is increased during exercise but not inevitably to the degree that we’d like to find. Some of the numerous benefits of boosting our bodies’ output of nitric oxide include:
Increased vasodilation, which increases blood flow to the skeletal muscles, which improves the transportation of oxygen and the delivery of nutrients to the cells;
Increased strength and improved stamina;
Gains in lean mass;
Enhanced, more rapid muscle recovery;
Improved endurance; and
Extended muscle pump.
Numerous studies such as one conducted at the University of Texas, have shown that supplements can boost the body’s production of nitric oxide more than just exercise alone. Other study published in the British Journal of Clinical Pharmacology showed that a pre-workout stack of L-arginine combined with citrulline can boost measurably boost nitric oxide levels. Their research showed that the combination of the two supplements increased nitric oxide levels more than either supplement taken alone.
There are a lot of different NO-boosting supplements on the market. Knowing what was discovered in the British study though, in search for supplements to boost your NO output, you might want to look for one that contains not only L-arginine but citrulline as well. There are other ways to up your body’s NO production as well including:
Don’t eat fatty foods within four hours of working out: A study conducted at the University of Maryland School of Medicine in Baltimore showed that high-feat meals hamper the ability of NO to dilate the blood vessels for up to four hours;
Eat watermelon: Several studies such as one conducted at Texas A&M University indicate that watermelon contains NO-boosting molecules;
Eat cocoa: A study conducted at the University of California, Davis showed that cocoa boosts nitric oxide levels. Chocolate contains flavanols that are similar to those found in fruit, red wine and teas. One flavanol in particular though-epicatechin-is directly linked to increases in NO output. A teaspoon or two of cocoa extract is enough to stimulate NO production.
You should also know about a possibility side effect. Precise dosing guidelines have not been established so don’t go too overboard supplementing with L-arginine because you might just wind up with a case of diarrhea. It’s not very common but it does happen. If you’re supplementing with L-arginine you should start with a low dosage to understand your body’s tolerances and learn if you have any side effects. step-up your dosage until you achieve the optimal balance of maximum benefits/no side effects. Also, remember to examine other supplements that your might be taking because many of them are fortified with amino acids including arginine.
Most of the heavy duty research into the science of muscle growing is relatively new with the majority of the really interesting stuff just happening in the last 10-15 years. The point being that research into the benefits of NO is just very starting to gain ground. I have no doubt that in the next few years we’ll be hearing a lot more about what this amazing molecule can do-not just for the muscles but for the entire body.
The day will come when you can use something you read about here to have a beneficial impact. Then you’ll be glad you took the time to learn more about Nitric Oxide.
What Will You Gain On Digestive Enzymes Supplementation
This interesting article addresses some of the key issues regarding Digestive enzymes. A careful reading of this material could make a big difference in how you think about Digestive enzymes.
Hopefully the information presented so far has been applicable. You might also want to consider the following:
Digestive enzymes aid in the digestion of the foods we eat. They are found throughout our digestive system-in the mouth, in the stomach and in other places along our digestive track. What these enzymes do is breakdown nourishment into fuel that our bodies can use. There are seven primary types of enzymes-with each having assorted sub-classifications and serving different functions. The primary types of enzymes involved in the digestive process include protease (for digesting proteins), amylase (for digesting carbohydrates) and lipase (for digesting fats).
Digestive enzyme supplementation has been getting a lot of buzz lately. The rationale for its evolution is threefold: First, though our bodies produce digestive enzymes naturally (we get them from foods too), it is thought that our modern diets-which are sometimes full of refined sugars, saturated fats and empty calories-stress our systems to the point that they don’t function properly. Second, most of the foods we eat are processed to the point that the naturally-occurring digestive enzymes that would normally be present are diminished or eradicated entirely. And finally, it is thought that as we age, our bodies produce fewer natural digestive enzymes.
Proponents of digestive enzyme therapy say that because of these three conditions, enzyme deficiencies result in not only our inability to eat certain foods (prefer spicy foods) but also in build-ups of toxins and undigested foods in our digestive track.
They say that this leads to the development of different health problems and illnesses including bloating, gas, heartburn, indigestion, acid reflux, bowel problems, food allergies or intolerances, cramping, weight gain and more.
The theory is that we need to restore our bodies’ digestive enzyme natural balance in order to alleviate the problems associated with the deficiencies.
A Few nutritionists say that eating more raw foods is one effective way to eliminate these deficiencies. All raw foods contain enzymes, many of which-provided the nourishment is not cooked, heated, processed or irradiated above 118 degrees-will convert to digestive enzymes in our bodies. For the average person though, this is easier said than done-it’s just not forever practical or thoughts to eat raw foods all the time.
Otherwise, taking digestive enzyme supplements is seen as a means to treat these conditions and restore the natural balance in the body. Digestive enzyme supplements can come from both natural and pharmaceutical sources.
Natural sources of digestive enzymes include animals (prefer from the pancreas of a pig) and plants (papayas, pineapples, figs and others). Unless a person is being treated for a particular, identified enzyme deficiency, most supplements contain a blend of different enzymes along with herbs, vitamins and/or minerals. They are usually taken in tablet form.
Now on to the big question: Does digestive enzyme supplementation truly assist? Well, the answer to that question is perhaps-it all depends. Crappy answer, right? Not very because A Few studies have shown that digestive enzyme supplementation can be effective for persons who are suffering from certain conditions related to particular enzyme deficiencies. And there are lots of people who swear by them. They get them faithfully and say that they decidedly have noticed improvements in not just the related conditions, but in their overall health as well.
On the other hand though, if your digestive system functions well-that is to say, you don’t have any identified problems or conditions, then your results could not be so obvious. Because your system is functioning as it should be, any benefits that you obtain from digestive enzyme supplementation might be more challenging for you to notice more so than in the case of a person who is suffering from a particular condition.
The fact is that the entire idea of having digestive enzyme supplements is still relatively uncharted territory, so the answers are always so clear. If you notice that you are afflicted with any of the conditions mentioned above, then a regimen of digestive enzyme supplements might be just what you need to alleviate the problem. And if you don’t have any of those symptoms or just aren’t sure, you might want to go ahead and present it a try as well-possibly for a month or two to see if you notice any difference.
Unless you are taking diabetes medications or certain blood thinners, there have not been any reported problems from taking digestive enzyme supplements, so there shouldn’t be any harm in having them. However, you should always err on the side of caution and consult your doctor before starting any supplementation regimen just to be sure that you don’t have any conditions that might potentially put you at risk.
Now you can understand why there’s a growing interest in Digestive enzymes. When people start looking for more information about Digestive enzymes, you’ll be in a position to meet their needs.
The Truth About High Intensity Training Versus Volume Training
If you have even a passing interest in the topic of High Intensity Training Versus Volume Training, then you should take a look at the following information. This
enlightening article presents some of the latest news on the subject of High Intensity Training Versus Volume Training.
Knowledge can give you a real advantage. To make sure you’re fully informed about High Intensity Training Versus Volume Training, keep reading.
There are lots of different training methodologies out there with new ones popping up all the time-most of these are just “flashes in the pan.” Guys are all over the
top of them one week and on to something else the next. High Intensity Training (HIT) and Volume Training have both been around for a although though and neither of
them is a flash in the pan. Each has lots of followers and both camps seem to be pleased with the results they get. What’s the difference between the two? Is one
improved than the other? how about we take a closer look and you can decide for you.
High Intensity Training (HIT).
has been around since the 1970s. There are lots of variations but overall, the underlying premise of HIT is that weightlifting sessions should be brief, intense and
infrequent-basically, it is low volume/high intensity. Followers of HIT think that this is the most effective way to stimulate gains in both muscle strength and size.
From that perspective HIT clears sense since gains in size and strength are the result of the body’s reaction to the “stress” of lifting weights.
In the original incarnation of HIT, one high-intensity set done to failure for each body part was all that was needed. Each training session would typically be an all
body exercises done three times a week. Later, as people began to experiment with the routine, it became more common to do three sets of each exercise (body part) to
failure, breaking the sessions into upper body/lower body or some similar combination.
In all versions of HIT though, there are some essential underlying principles that remain constant. These include:
1) each workout has to be intense;
2) each set is performed until failure;
3) each exercises should be more challenging than the previous one;
4) proper form is essential-each rep is performed in a deliberate, controlled manner;
5) training sessions should be less than one hour;
6) for each body part, perform from 1-3 sets and no more; and
7) rest is important-don’t train more than 2-3 times per week.
With Volume Training (VT).
the intensiveness is of course of on volume-not just in the figure of sets performed, but also in the number of training sessions per week. With HIT, you’re only doing
from 1-3 sets per exercise/body part but in contrast, if you’re doing VT, you might be doing from a low of 12 to a high of 24, 30 sets ore even out more, per body
part. Also, with VT workouts are more frequent-up to 5 or 6 days per week.
There are new differences between the two as well. For example, unlike the slow, controlled movements of HIT, Volume Training movements tend to be explosive,
incorporating both slow and fast movements, depending on the exercise. Also, since you’re doing more reps (higher volume), the weight load in VT is going to be lower
than in HIT. Lastly, because of the higher number of reps, VT more of a “pump” than you’ll realize with HIT.
So given the data above, is one of these routines better than the other? The correct answer is that “it depends,” and that’s not a cop-out answer. First of all, it
depends in part, on your body type. Ectomorphs tend to respond improved to VT amended than HIT. Ectomorphs are thin, light-framed and sometimes have long limbs. For
these guys, it takes longer to gain muscle than for your average mesomorph, who usually has a more rectangular frame with more muscle mass. A lot of ectomorphs very
need the longer workouts and higher reps to stimulate muscle growth. Conversely, for most mesomorphs, a HIT routine is usually going to result in greater gains.
a few other factors that can influence your favorite of routines include skill level, weight training goals (do you want to get big or just tone up?), the amount of
time your body needs to recover and how sometimes you’re able to exercises.
It’s also important to note that the key to long-term gains in bodybuilding is remembering that no single routine will consistently work for anyone. Once the muscles
become accustomed to a routine, it’s time to mix things up and try something new. So if you have done a 12-week cycle of VT, you could switch it up with a HIT cycle or
vice versa. The bottom line is that both of these routines come up winners-it’s what you make of either one of them that’s going to make the difference.
The day will come when you can use something you read about here to have a beneficial impact. Then you’ll be glad you took the time to learn more about High Intensity Training Versus Volume Training.
What Is Adrenaline Rush And How to Use It For a Max Lift Attempt
If you have even a passing interest in the topic of adrenaline, then you should take a look at the following information. This enlightening article presents some of the latest news on the subject of adrenaline.
You may not consider everything you just read to be crucial information about adrenaline rush. But don’t be surprised if you find yourself recalling and using this very information in the next few days.
Adrenaline, also known as Epinephrine, is a hormone and neurotransmitter. It is secreted into the bloodstream, instantly preparing the body to handle emergency situations-often known as the “fight or flight” response. Stories of how it can supply yet the most ordinary of people a sudden rush of nearly superhuman strength are not uncommon-a mother lifts an impossibly heavy object in order to free her trapped child, an elderly man delivers a knock-out punch to a would be mugger or a hiker sprints to the topmost of a tall pine tree to escape a charging bear, and more.
When it’s released into the bloodstream the body reacts instantly. The heart starts racing, normal, non-emergency body functions such as digestion cease, glucose levels in the blood step-up rapidly and the oxygen supply to the brain and the muscles skyrockets. Most people also report a super-heightened sense of awareness of their situation and their surroundings. Life or death decisions are made with lightning-speedy speed and stunning clarity. Without it, humans would have become extinct long ago.
But can the same response be triggered without actually putting ourselves in mortal danger? Is it possibility to “flip a switch” and move our bodies into that heightened response, “ready for battle” state at will? Lots of people say that it can be done, using nothing more than the power of our own thoughts. According to them, all it takes is hundreds of discipline and lots of practice.
Epinephrine is temporarily elevated when we exercise at very high intensity levels, which is one of the reasons an intense lifting session can feel so good. At these levels though and with normal training, it’s usually enough to make us feel bang-up but not enough to have a significant impact on strength. But if you should control that “adrenalin rush” and bring on an intense burst of epinephrine at will-making the body’s energy reserves instantly in the open-it could very supply you an astounding burst of strength for a maximum lift attempt.
There are a number of ways to produce an adrenalin (epinephrine) rush in the body without putting yourself in mortal danger. One method is train you under conditions that cause your body to release epinephrine. This can mean intense training sessions that push you out of your comfort zone. The keys here are to focus on short bursts of intense training that are outside of your normal comfort zone-this is fundamental. When we’re lifting a weight that we know our bodies can handle, the body doesn’t need to launch that extra burst of epinephrine-fueled energy. It’s when we’re training in “uncharted” territory that our bodies will have the incentive to present us the boost we need.
Some say that proper breathing techniques can be taught that induce an adrenalin rush. One of these strategies says that learning to control your breathing and matching it to the intensity of your exercises can facilitate an adrenalin rush in the body. The theory here is that when we “breathe normally” during an intense training session, our breathing lags behind and the cells wind up with an oxygen deficiency, putting the body somewhat behind the power curve.
Practitioners of this technique say that by matching our breathing-that means breathing challenging and deep-to the intensity of our workout from the onset, we can trigger an adrenalin rush. Learning to do this properly will of course require lots of discipline and lots of practice. You can start by ensuring that you are breathing properly in everything you do. The normal human tendency is to hold our breath when exerting ourselves-for example, doing something as simple as getting up from a chair. When walking, match your inhaling and exhaling to your step. Breathe in by your nose and out through your mouth. The point is to learn to coordinate your breathing with your body’s motions.
Visualization is other strategy that Some experts say can be used to induce an adrenalin rush. There is an entire school of thought related to visualization techniques, with much of it coming from the martial arts world. Though in any situation, the methodology is essentially the same. It’s more complex than it sounds but it boils down to visualizing a previous scenario that triggered an adrenalin rush. It’s not just thinking about it though-it entails really reliving every aspect of the situation in your mind in an effort to induce your body to launch bursts of epinephrine into the bloodstream to boost performance.
While the thought of an adrenalin rush for a max lift attempt is appealing, it’s not something that everyone can do. Prefer I said early on, developing the ability to bring one on demands a lot of discipline and even more practice. And though not easy, it can be done. It’s fundamental to note though that excessive, long-term releases of epinephrine into the bloodstream will diminish its effectiveness (your body gets used to it) and should lead to health problems. Remember the saying “all things in moderation.” But if you think you’ve got what it takes, it certainly is something that you can learn to do.
Sometimes it’s tough to sort out all the details related to this subject, but I’m positive you’ll have no trouble making sense of the information presented above.
The Truth about Protein Powder
When most people think of protein powder, what comes to mind is usually basic information that’s not particularly interesting or beneficial. But there’s a lot more to protein powder than just the basics.
If you find yourself confused by what you’ve read to this point, don’t despair. Everything should be crystal clear by the time you finish.
Protein is the fundamental building block of muscle evolution. Yeah, complex carbs and healthy fats play important roles too, but protein is the primary driver. Spurred in part by tremendous advances in research, there has been a massive explosion in the varieties of protein powders being sold-so much that it can be overwhelming and confusing. This website article will sort it all out and help you make the correct decision about which protein powders are right for you.
There are a range of different types of proteins sold as powdered supplements for bodybuilders: egg, whey, casein, milk and soy.
Egg protein is considered to be the granddaddy of all proteins and the gold standard to which other proteins aspire to be. Nutritionists agree that in terms of protein quality, egg protein is second to none. It is packed with essential amino acids (EAAs) and is ideal for persons with milk allergies or lactose intolerance. The protein from entire eggs ranks a quick higher in quality in comparison to protein from egg whites.
The next two proteins on the list-whey and casein-are both derived from milk protein, which is comprised of about 80% casein protein and 20% whey protein.
Whey protein is far and above the most common type used in the majority of powders on the market today. They’re easily digested and love egg proteins, are also loaded with EAAs as well as the three Branched Chain Amino Acids (BCAAs). Whey proteins come in three different varieties: concentrates, isolates and hydrolysates.
Whey protein concentrates are the most economical variety but they also have the lowest overall protein level. Isolates are bit more costly but on they also have higher protein levels. The last one-hydrolysates-is whey protein that is partially broken down, which results in faster digestion and absorption.
Casein proteins comprise the bulk of the protein in milk. Casein takes more time than whey protein to digest and absorb into the body. Because of this, it’s sometimes taken correct before prolonged periods of fasting such as at bedtime.
Soy protein is far less commonly taken by bodybuilders than any of the others. It has the lowest overall protein quality among the ones I’ve discussed and also ranks lower than the others in terms of other nutritional benefits such as EAAs.
There are five typical times when bodybuilders take their protein shakes: in the morning; before working out; after working out; in-between meals and correct before bedtime.
A protein shake taken right after you wake up provides a stable, sustained energy source after the nutritional void of sleep. It also provides a shot of amino acids that are used in muscle recovery and maintenance. The faster-acting whey proteins are favored for that “solid morning” kick.
The pre-workout protein shake primes the body for the exercises to come. Taken about an hour before, whey and egg proteins are favored here because of their rapid digestion and content of muscle-pumping EAAs and BCAAs.
The post-exercises period-about 30 to 60 minutes-is a critical time in which your body craves protein. After a good training session, your muscles are nutrient-, enzyme- and hormone-starved sponges, anxious to soak up everything they need to launch into the recovery procedure. Here, whey, casein or egg protein can do the trick.
As a between-meal snack, protein shakes are ideal. They not only knock out hunger pangs but they also assist to keep your metabolism functioning at peak level. For between meals, dairy proteins (whey, casein or milk) are the best because they supply a “full” feeling than other proteins.
Last, we come to the bedtime protein shake. Because of the long nutritional drought ahead, slow-digesting casein protein is the clear favorite. Its amino acid-rich formulation helps to fight against any muscle breakdown that can occur during periods of sleep.
prefer I say, there are all kinds of different protein powders from which to choose. It’s especially handy that manufacturers have devised different blends to meet precise needs (pre-workout, post-workout, etc.), which can make it easy to select exactly what you require. The downside is that you can wind up spending a lot of income on all sorts of different protein powders.
In making your choice, think about your goals, your needs and your budget. If you want to economize you might examine a blended protein, which is designed to be the “middle of the road” between fast- and slow-acting proteins. In any case, you’ve now got the information you need to make an educated decision about what’s correct for you.
Take time to consider the points presented above. What you learn may help you overcome your hesitation to take action.
How to Increase your Bench Press Success by 200%?
If you’re seriously interested in knowing about bench press, you need to think beyond the basics. This informative article takes a closer look at things you need to know about bench press.
If your bench press facts are out-of-date, how will that affect your actions and decisions? Make certain you don’t let important bench press information slip by you.
Then you’re probably determined to get one. It’s that same determination that will be your struggle. The more you want it, the harder you want to work and the longer you want to stay in the gym. This is going to lead to over training which will stunt any strength gains you’ve made and delay any dreams of an even bigger bench.
How do you experience if you’re at risk of over training? If you feel run down after a workout, notice that you aren’t making any gains, you forever do forced reps, you’re not getting enough rest, your diet stinks, you have a bad attitude or you aren’t motivated you’re probably over training. Insomnia is another big sign. Put it this means, if a weight continually feels heavier than normal, chances are you haven’t gotten weaker, you just haven’t recovered from previous workouts.
There are three distinct stages of metabolism. The first is a state of equilibrium easily described as the fully recovered state where energy is neither being depleted and tissue is not being damaged or repaired. The second stage is catabolism. Catabolism is the stage you are in during a exercises. Energy is being depleted and muscle tissue is being damaged. Your goals should be to keep catabolism in the gym, but many people that over train keep this stage going long after their workouts end and lose challenging-earned muscle tissue to assist the recovery. Finally the stage that usually doesn’t get much of a chance to kick in before we’re back in the gym for another session. The third stage is anabolism where energy is restored and tissue damage is being repaired. So after you lift you want to heal and reach a state of homeostasis,but rather many of us are back in the gym tearing our muscles and using energy when we haven’t still let the muscle fully recover from the previous exercises. Never lift a muscle group that is still sore. I know it’s challenging but sometimes more isn’t better.
There is forever the urge to over train thinking that if we just work harder the gains will come. How do we resist the urge? First off lets think, quality not quantity. If you lift each muscle group only once a week and spend less than 1 hr in the gym you’re on the correct path. Although you don’t have to spend a lot of time in the gym the time spent must be intense. Every single exercise and rep should be performed with a passion and you will accomplish more in 45 minutes than most people do in two hours. If you are truly pushing yourself you should be exhausted at the end of the workout. After tearing your body apart, do you think it’s going to be ready to do it again in two to three days? I think not, try at least a week.
So all you benchers out there if you’re lifting heavy, exercises after workout make sure that the rational motive you hit a plateau is not that you are attempting too often. Let your body recover, heal, and grow before you start ripping it up again. When you hit each body part several times a week you don’t very try as hard because you experience you’ll get another shot at it in a week. When you only lift each body part once per week you develop a sense of urgency. You experience you better lift tough because you won’t get other chance to train it again for a week. Then as the week passes by you find yourself search forward to your next chest day. Anyone that thinks they might be over training take a couple of days off and go back to the gym revived and motivated with the determination to train smarter and harder.
There’s a lot to understand about bench press. We were able to provide you with some of the facts above, but there is still plenty more to write about in subsequent articles.
8 Deadly Bench Press Mistakes You Might Be Making
The following paragraphs summarize the work of bench press experts who are completely familiar with all the aspects of bench press. Heed their advice to avoid any bench press surprises.
If you base what you do on inaccurate information, you might be unpleasantly surprised by the consequences. Make sure you get the whole bench press story from informed sources.
“Don’t Let These 8 Deadly Mistakes Sabotage Your Bench Press”
Did you experience the average weight training enthusiast can barely bench press their own bodyweight? That statistic doesn’t yet account for the people that don’t work out. Supply you a pat on the back if you’ve conquered the feat of benching your own bodyweight. Don’t worry if you’re not there yet, you’re about to learn eight sure-fire methods that will assist you earn bragging rights in and out of the gym.
So what’s the big deal about the bench press anyway? You’re not playing sports or trying to compete, why is this legendary exercise so vital to an attention grabbing physique? In fact for the of you who think the bench press is simply for the ego, you’re wrong. It’s true no other exercise is more frequently talked about. However it’s not so strange when you think about it. The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). If you might pick just one exercise to acquire a full round chest with a few functional power to go with it, you would be wise to go with the bench. You just can’t develop the same upper body with any other exercise.
As a personal trainer I have seen hundreds of people strive for a 300-pound bench. The truth is most people make the same mistakes, but they can easily be changed to assist you start an explosive growing spurt of your own.
Mistake #1: Less is more.
By far the biggest mistake people make is “wanting it” so bad that they overtrain. It’s human nature, if we don’t find the gains we’re search for the common sense solution is to work harder and harder. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course miss of progress.
Mistake #2: Full body workouts.
Let’s get you set up on a new split where you can Supply each muscle involved in the bench press the attention it needs. Remember, there’s more to the bench press than just your chest. For maximum recovery you should only train each body part once per week with an optimal workout split. If you still think you need to bench two or three times a week, see mistake #1. You have time to exercises 45-minutes a day, 4-days a week don’t you?
Mistake #3: Self-doubt.
Hopefully you don’t need a pep talk, but here it goes anyway. Excuse me as I impersonate motivational speaker Anthony Robbins for a moment. Your subconscious mental believes whatever you tell it, so do you a favor and program it with positive thoughts. I cringe every time someone asks me for a spot and they bash themselves before they even out start the lift. Comments like, “I don’t think I’ll get very many reps,” or “I can’t do this much, but I’ll try.” If you’re not confident, fake it, and tell yourself you’re going to succeed. attempting is a part of failing. If you’re afraid to fail, you’re afraid to try.
Mistake #4: Bad form.
Let’s work on some mechanics. After practicing a few of these techniques you should be able to boost your bench press by a minimal of 25 pounds.
Widen your grip a quick bit. The wider your grip, the less distance the bar has to travel. Therefore it draws sense that you’d want to grip the bar as wide as possibility. If you have been benching with a closer grip this will take a few getting used to, but will make a big difference in a few weeks. To determine your grip, assume a natural push-up position and then bump it out approximately 3-inches.
Other means to decrease the distance the bar has to travel is to retract your shoulder blades. Try to squeeze your shoulder blades together during the entire movement. This will Throw you a more stable surface to bench from.
Keep your feet on the floor and drive with your heels. If you see someone kicking or flapping their legs in the air, as they turn blue attempting to push the weight you’ll know that they are off centered and it’s costing them a few earnest poundage. Keep your heels on the floor to assist you generate power.
Arch your back. Your keister, shoulder blades, and head should forever be in contact with the bench, but it’s okay to arch your lower back. If this isn’t natural for you, you can place a foam roller under your lower pack for practice. Many people have asked what the point of this technique is. Again, it shortens the distance the bar needs to travels.
Is this cheating? Not at all, this is a regulation lift. If you want to completely isolate your chest head over to the pec deck machine to finish up. It’s superb that you’re learning to use more than just your chest when you bench press. Don’t be astonished if two days later you feel sore in your back, chest, shoulders, and triceps.
Mistake #5: Too many warm-up sets.
Don’t get me wrong you certainly need to properly warm-up. However you should do so with some very light weighst, push-ups, and stretching. You don’t want to exhaust your muscles before you get to your working sets. Most people pyramid up and then wonder whey they can’t get the weight on their last set. By doing lighter warm-up sets you will save your energy for the heavier weights and a big finish.
Mistake #6: Neglecting your back.
Strong lats or “wings” are very important to the negative phase of the bench press. Your back is the center of support for the weight as you lower it to your chest. That’s why blasting your back is so fundamental and must not be skipped. Try some T-bar rows, or bent over barbell rows to strengthen your back. You’ll notice that it’s almost the precise opposite or antagonistic lift to the bench press.
Mistake #7: lack of goals.
So you want to step-up your bench press. That makes the two of us. The problem with this statement is it’s much too vague. I want you to pull out your pen and paper. Write your goal down on four separate sheets of paper in bold letters. “ACHIEVE A ______ POUND BENCH PRESS BY ______.” The easy task of writing your goal on paper brings you closer to completion. This act will make your goal more concrete, increasing the likelihood of achieving it. Now post these pieces of paper on your fridge, dashboard, computer screen, and dresser to constantly remind you of your goal.
Mistake #8: lack of variety.
The human body is an awesome system. whatsoever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively. forever stay one step ahead by changing your workouts when you feel you’re not making the gains you expect. If you’re like me and want to look solid while, while having a few strength to back it up you’ve probably been training with reps between eight and twelve. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks. You’ll be pleasantly surprised to learn how your body reacts if you haven’t tried this before.
If you can avoid these common pitfalls and you’re open-minded enough to try something new you’ll soon be bench pressing more than you dreamed possible. get it from me, the man who was stalemated at a 275-pound bench press for more than three years! Learn from others mistakes and watch your bench press sore. Your wife or girlfriend will be admiring your muscular upper body while your friend’s are dying to learn your secrets.
The Split
Monday: Chest/Biceps
Tuesday: Legs
Wednesday: Off
Thursday: Shoulders/Traps
Friday: Back/Triceps
Saturday: Watch the game
Sunday: Rest
The Bench Blastoff Routine
Day 1: Chest/Biceps
Flat Bench Press 4 sets of 6-8 reps
Incline Dumbbell Press 3 sets of 8-10 reps
Cable Crossover 3 sets of 10-12 reps
Alternating Dumbbell Curls 4 sets of 8-10 reps
Seated Preacher Curls 3 sets of 10-12 reps
Day 2: Legs
Squat 3 sets of 8-10 reps
Leg Press 3 sets of 8-10 reps
Leg Extensions 3 sets of 10-12 reps
Leg Curls 3 sets of 10-12 reps
Day 3: Off
Day 4: Shoulders/Traps
Font Military Press 3 6-8 reps
Upright Rows 3 sets of 8-10 reps
Lateral Riases 3 sets of 10-12 reps
Dumbbell Shrugs 3 sets of 8-10 reps
Day 5: Back/Triceps
Pullups 3 sets of 10-12 reps
Bent Over Barbell Rows 3 sets of 6-8 reps
Lat Pulldowns 3 sets of 8-10 reps
Close Grip Bench Press 3 6-8 reps
Tricep Extensions 3 sets of 8-10 reps
Day 6: Off
Day 7: Off
Points To Remember:
Ø Make sure you’re not overtraining.
Ø Work your bench press only once per week.
Ø Ditch the self-destructing negative thoughts.
Ø Don’t waste your energy with surplus warm-up sets.
Ø Train your back just as tough as your chest.
Ø Set a particular goal.
Ø Try performing less repetitions when benching.
Ø Drive with your heels, widen your grip, arch your back, and retract your shoulder blades!
Now you can be a confident expert on bench press. OK, maybe not an expert. But you should have something to bring to the table next time you join a discussion on bench press.
Improve Your Lifts by Doing One Rep Max
If you’re seriously interested in knowing about one rep max, you need to think beyond the basics. This informative article takes a closer look at things you need to know about one rep max.
Those of you not familiar with the latest on one rep max now have at least a basic understanding. But there’s more to come.
There has always been a debate on whether or not performing a single rep during your exercises is a superb idea. Many people think that if you want to know how much you can lift for one rep you can simply look it up in a chart and avoid any chance of injury. Others feel that there merely is no ground to max out. I’ve heard people say that you should worry about master form and measure your success based on the means you look, not how much weight you are pushing. Granted, if you are a bodybuilder you may not need to do singles but for the rest of us inserting singles in a program can be helpful for several reasons. In fact I swear by them.
Let’s face it everyone that lifts weights can’t help but talk about it. Just the fact that you’re bigger than most people you socialize with or meet will sometimes spark a conversation on the topic. Whether your buddy lifts or knows nothing about it you are likely to be asked the question, “How much can you bench press?” Are you going to reply, I can do 315 lbs for 6 repetitions? It just doesn’t paint the same picture as saying I put up 365 lbs. Perhaps you could care less what people think and the bragging rights don’t matter to you. However if you are a powerlifter or an Olympic lifter you will be tested with a one-rep max. Most high school and college football packages test their players with a one-rep max as well. If you don’t practice the one rep lift how will you be prepared?
If somebody asks you what you bench press, you could forever supply them a projected max founded on what the chart says right? Not inevitably. One of the most important reasons for doing singles is to break past barriers. Using our previous example, if you do 315 lbs for 6 reps you should be able to get a one-rep max of 365 lbs. This is not forever the case. People set up limits in their minds that are tough to overcome. I swear I have seen people do 295 lbs for three reps but they just can’t get 300 lbs. This has nothing to do with strength. This has to do with mental barriers and confidence issues. I personally would not tell someone my one rep max founded on reps. If I know that I have never benched that weight than I just can’t get credit for it based on a chart. Performing a single lift in the bench is a fantastic way to build confidence. Nothing feels amended than actually beating your personal best. If you keep doing singles you will break past sticking points and barriers that you have set for yourself. If you have a goal of benching 300 or 400 lbs the numbers can be very challenging to prepare for when you don’t practice singles. Working your way up with singles will provide you the confidence you need to reach your goals.
Many bodybuilders concentrate on their form and don’t care about how much their max is. Lifting singles can in reality help your form. When you are performing a one-rep max you have to have master form or you will not complete the lift successfully. When you are using lighter weight and doing many reps there is a lot of room for cheating and bad form. You can still complete the lift with sub par form by using other muscles to help. But, when you are maxing out you have only one chance to press the weight and to do so you need absolutely master form. You have to be mentally prepared and your groove has to be precise. There is no room for being sloppy. Before you start working out with singles it’s a good idea to practice strict form with higher reps first. Developing master technique is the key to a heavy single. If you are lifting 275 with careless technique for five reps you won’t be able to do a single of any significance. Build a base and let your body adjust to the heavier workloads. For 2 weeks lift with reps of five. After you have finished this stage you can progress and do sets of 3 reps. Now your form should be down and you have should have adjusted to lifting heavier weights. You can now insert singles to your routine that will help you in your quest for a big bench.
Exploit your weak areas with a single. Like I mentioned before there is more room for error when doing sets with higher reps. You could not be able to determine what aspect of the bench needs work. When you max out you will tend to see where you fell short. This is fantastic for evaluating what area needs improvement. Maybe you couldn’t lock out and you know that you need to work harder on your triceps. Lifting is all trial and error and the single is an effective means to measure your progress and assess what needs to be changed to break the stalemate.
Singles will assist you develop a different kind of strength compared to lifting higher reps. When you lift heavy weights you bring your attachments into the lift. Tendons and ligaments are often the key to unlocking your potential. If you are constantly lifting with higher reps you don’t activate your attachments. Functional strength lies in not in the muscles but in your tendons and ligaments. You’ve heard the expression that you are only as strong as your weakest link. Lifting heavier weight will strengthen your weakest link, which might not be getting the attention it so desperately deserves.
To follow are a few tips for a successful single. Proper warm up is essential to prevent a tear. At the same time there is a balance between warming up and tiring yourself out. I recommend the tracking before doing a single.
Warm up set of 10 reps with a very light weight.
Set of 5-6 reps.
Set of 2-3 with a heavier weight.
Set for 1 rep with a weight closer to your max.
Perform your single.
a few experts think that when performing a single you need a shorter rest period between sets because the progression of sets in warm up is shorter than in your normal workout. Powerlifters will assume that because they are handling with heavier weights they need a longer rest period between sets. I recommend waiting until you have completely returned to your normal breathing pace. Once this has happened get you mentally prepared and than it’s time for other set. Don’t wait so long that you get tight. Let somebody else do a set, get a drink of water and visualize your next lift. Performing a back off set at the end of your single lift will help you preserve the workload. It will also supply you the pump that you are search for.
Follow this advice and you can incorporate singles into your program. Doing them once a month is a superb starting point but as you become more experienced it is okay to do them more sometimes. Everyone is different so try for yourself and let singles assist you build confidence, strengthen your attachments, exploit your weak point, develop perfect form, and break past your personal barriers.
I hope that reading the above information was both enjoyable and educational for you. Your learning process should be ongoing–the more you understand about any subject, the more you will be able to share with others.
