What you should do after training

What happens after you train with weights?

What is it exactly that starts there is the real muscle growth, but only going to get you give it special attention. There are many bodybuilders who have their eye during this critical process and therefore do not reach the results they want. This is a complex process that involves more than taking a hit of protein.
An intelligent system for training and recovery requires that controls three key things:
1. The recovery of this water with the balance of electrolytes.
2. The rapid recovery of the levels of glycogen
3. The restoration of muscle protein and thereby the prevention of catabolism.

The recovery of water and electrolytes.

Most bodybuilders do not care the need for adequate hydration as for training and for any activity of resistance to hydration is very important. All work with weights requires hydration levels very high. On top with the hot, humid atmospheres of many gyms need to drink plenty of water before during and after exercise to control body temperature and keep the cardiovascular efficiency.
During exercise that lasts for more than an hour dehydration varies depending on the weight of the individual. Varies between 2% and 6%. In fact just losing even 1% during the year which means that the individual reduces their income and put on maintenance all cardiovascular and thermal regulation. Pulled in training and the environment too hot can dehydrate us in 30 minutes if you do not drink water frequently. But drinking water during training is not enough to replace all the fluid lost in sweat just enough to replace half of the profit lost so athletes should make a conscious effort to drink at least an 8 to 10 glasses of water a day not only because there dehydration but also the entire body because the water is essential for all vital functions of the body.
The training of a bodybuilder and relatively short and very intense so the athletes sometimes beyond dehydration also have electrolyte imbalances which can be problematic in practice more than one hour because even if you drink lots of water levels of electrolytes are not replaced .
The key electrolytes are sodium potassium and magnesium, so you need to drink beverages containing them before during and after training. This can be done by drinking a sports drink that in its composition has vitamins minerals etc.

Tip
Before exercise:
Drink about a pint of water two hours before exercise.

During the year:
Fluid replacement should be equal to its loss. The recommended amount of water per hour must be between 600 ml and 1200 ml. The water should be consumed about a cup of water 15 in 15 minutes. After the exercise we need to ingest at least two thirds of liters of water per pound of weight lost during training.
Font: American College of Sports Medicine.

The recovery of glycogen stores after exercise.

Carbohydrates are the fuel of choice for bodybuilders, and the amount required depends on the objectives of the training.
If you want to increase the size of the muscles can consume more carbohydrates. A person accumulates a rating from 1500 to 2000 calories of carbohydrates in the form of glycogen in your muscles and liver.
Many bodybuilders being defined much lower their levels of carbohydrates in the body but be careful with it because we lose muscle mass. Because the body uses protein to maintain, repair and build muscle tissue, but when you reduce the deposits of carbohydrates in the liver and muscles are due to diet and exercise volume of the body begins to use protein to synthesize glucose . This basically stems protein of muscle tissue.
The depletion of glycogen can greatly reduce the muscle mass.
To prevent this from happening you should restore the levels of glycogen in the liver in the form of carbohydrates as soon as possible after training. The most important period is three hours after the workout. When you eat carbohydrates then increases the levels of glucose in the blood and promotes the secretion of insulin. Insulin is very important because besides regulating the recovery of muscle glycogen insulin stimulates the transport of amino acids to promote muscle protein synthesis and they have the increase in cortisol that would otherwise increase immediately after exercise. Cortisol increases delay when protein synthesis and stimulates the breakdown of proteins.
One of the problems of intense training is to control the desire to eat very soon after, should not eat, one should drink a drink rich in carbohydrates and minerals and then we spent an hour eating again.
We should eat normally throughout the day to go recover the levels of glycogen. Depending on your caloric needs and objectives should eat 4 to 6 times a day. It is the best way to meet the needs of the replacement body.

Tip
The recommended daily dose that is earlier than an hour and a half to train should consume one gram of carbohydrates per pound of body weight combined with protein, which is 3 to 4 grams of carbohydrates per each protein. For an individual of 100 kg suppose one hit of 100 grams of carbohydrates and 25 to 35 protein.

Retrieve the protein and prevent muscle catabolism.

The practice of bodybuilding demands that a positive nitrogen balance, so that the body receives the protein necessary for muscle growth and catabolism are checked. Increase muscle mass and strength through weight training requires a protein intake far exceeds standard made by an individual who does not train with weights. For many years bodybuilders have used a minimum intake of two grams of protein per kilogram of body weight.
At the time we eat protein also ingest carbohydrates to have a good protein synthesis. We must eat protein throughout the day divided into 4 or 6 meals a day, the first meal after the exercise should contain 20 to 40 grams of protein and 60 to 120 of carbohydrates. The intake of protein and carbohydrates after the training and throughout the day is crucial to a good muscle development.
The intake of protein and carbohydrates should be simultaneously and not separately to have a good protein synthesis.

Supplements.

Anyone who trains seriously should consider using dietary supplements to regain the muscle wastage produced by training.
Some of these supplements are Fostatidilserina; Glutamine, Creatine and HMB.

Fostatidilserina:
This supplement can reduce the production of curtizol, which is a hormone catabolism and also relieves the symptoms of sub training. The recommended doses are 800 mg 30 minutes before training.

Glutamine:
has an important role in building muscle and also strengthens our system imunelógico. Glutamine taken as a supplement causes our bodies can not enter into catabolic state and thus the protein is more easily determined to build muscle tissue and also does a better balance of nitrogen. If our practice are very heavy and intense it becomes necessary to take glutamine for a speedy recovery.
The recommended dose is 8 to 20 grams daily divided into 2 to 4 times per day, may yet have more if you take two dozes of 10 grams before and after training and rest days take 2 to 5 grams divided by day.


Creatine:
After the protein is the queen of nutrition supplements bodybuilders and other athletes. Creatine increases the setetinzar deposits of phosphates energy between the seris allowing you more energy to train.
Creatine also increases the volume of muscle cells which increases the intracellular fluid that helps transport nutrients and other substances necessary for muscle growth.
Creatine should be taken in doses of 3 to 5 grams daily and ideally combine it with a drink of carbohydrates and protein and then be taken after meals that have these two nutrients.
The amount of carbohydrates should be around 90 grams, is a dose sufficient to produce the insulin that their help in the absorption of creatine and of all nutrients.
With the high amount of insulin is a greater uptake of creatine and nutrients by the body.
Because creatine takes water to the muscles so when it is taken should drink well about a quarter liter of water for every 5 grams of creatine taken.


HMB (beta-hydroxy beta-metilbutrato):
This metabolic produces when it breaks down the amino acid called leucine. Due to the effects of nitrogen retention HMB may prevent the reduction of muscle damage that is associated with intense physical efforts. It also helps in the recovery of muscular disorders resulting from hard training. When combined with an intense training and proper nutrition HMB can increase muscle size strength and decrease body fat.
HMB should be taken in doses of 3 grams daily the dose should be divided into doses of 1 gram and should be taken with food. If the athlete weigh over 90 kg should then increase the dose to 5 or 6 grams per day, equally divided.

Note
If you follow these 3 guidelines will see it has a lot more results, muscle development and strength will increase and will be able to train with greater intensity.

Use Superset To Build Big Muscles

If you are lifting weights for a while or have been reading newspapers and magazines, bodybuilding, you've probably heard of super setting. However, how many times have you seen people super setting when lifting weights? If yes, you noticed that those guys who were super setting were almost always older boys. If you want to be great, then why not superset like them because you saw that super setting can help to build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back, no rest between exercises. There are some variations as super, super-antagonist muscles, pre-super-exhaustion and exhaustion super post ... .. etc. We discuss these 3 just supersets of the most popular in this article.

• Superset antagonistic muscles

An antagonistic super game is when you exercise the muscle group opposite. While the muscles that are opposite, in fact, the support of each muscle during the movements. For example, when you do dumbbell curls for the biceps, when you lower the weight, triceps are called to act too. The same goes for the excitement of a bench press, your back is working very well when you're doing the line folded.

Thus, for example, an antagonistic superset on your, say, a day of chest and back, making a routine supine, then continue with an inclination to the line, or vice versa. This will be a superset. Rest for 2-3 minutes and then go to the second and so on. This work the muscles more deeply involved only two sets.

• Pre-exhaustion Superset

In a pre-exhaust superset, you work the same muscle group with an isolation exercise and then follow with a compound exercise without rest between sets. For example, although the chest and back day, you work with dumbbells Pajaro (year of isolation in the chest) and then soon after, a bench press (chest compound exercise).

By making an initial period of isolation (flyes), was pre-Exhuast target muscles are working, which in this case are in your chest (pecs) and then your pecs hard again with a compound movement (press card), which allows other muscles that are still fresh as your deltoids and triceps to assist the chest in exercise.

• Post - Exhaustion Superset

Another version of creation is the super-post method of exhaustion. It is exactly the opposite of the pre-exhaustion. In other words, lift compound exercise and then follow with an isolation exercise for the same muscle group. It allows you to lift more weight for the complex exercise because the muscle group is not pre-exhausted yet.

Varying each of these forms of superset every 2 to 3 months and watch your muscles explode with a large growth of muscle mass.

How To Gain Muscle Naturally... No Steroids!

He wondered how to gain muscle? There are many styles, tricks and "quick fixes" that are, but there really is a healthy way to gain muscle mass. You need not be gifted with a genetics or the illegal use of steroid hormones or potentially dangerous.

The "how to gain muscle" The question has two relatively simple steps:

1) increase caloric intake, and
Training 2). This combination will provide the desired results.

Do not be ashamed to look in the mirror! You can have the body you're searching for. When you start thinking about how to gain muscle, the first reaction might be "But I do not want to gain fat. The loss of muscle mass and gaining fat are two different goals, and are handled in two ways. At this point, we realize that dieting and exercise to lose weight is different from the diet and exercise to gain muscle.

By gaining muscle mass, caloric intake should be increased. You have to have more calories than your body is accustomed to making more proteins and fats, the body has no choice but to gain weight. Although nutritional supplements can be used, this should not be used as a substitute for a healthy diet. The increase in calories, then compensated by working with weights, to achieve greater muscle mass you want. This exercise will stimulate the growth of "overload" the muscles. The combination of blocks of calorie (which help to rebuild and repair muscle tissue), together with increased training.

If you're among the millions of people constantly trying to gain weight and build muscle, remember that a firm commitment, a good diet and a regimen of proper weight training are the best ways to achieve achieve your goal. Building muscle mass diet is rich in protein and enough calories to promote weight gain.

A good place to start is to multiply your current weight by 18. This number will give you a rough idea of the amount of calories your body needs from day to bulk up. If you are very active, sports, or have a faster metabolism than average, may be necessary to increase caloric intake even more. A healthy muscle building requires a great effort on your part. It is easy to get enough calories into three meals per day. A good suggestion would be to eat several small meals per day instead of three large meals.

Protein is an essential element in any diet for mass building. Ideally, you should eat one and a half grams of protein per kilogram of body weight. While this seems like a lot of protein, spread over several small meals per day will be much easier to achieve this goal. Fish, poultry, eggs and lean red meat are excellent sources of protein. Lots of fresh vegetables, simple carbohydrates, combined with plenty of protein should enable it to fulfill its quota of calories each day. The best diet muscle building is a combination of consuming adequate amounts of calories and the type of food.

Get Huge Muscular Arms - Build Big Triceps Exercises

So you want to get big huge muscular arms. Do not ignore your triceps exercises.

In gyms everywhere, you will see people doing bicep after biceps. If someone asks you to show your muscles, you will likely exercise your biceps. Do you? Well, since you're reading this article, then you should have known that have large muscular arms, you must build huge triceps.

You know why? It is because your tricep is 2 / 3 the size of your arm. Imagine, the biceps is only 30%, while the triceps is 60%. So if you are neglecting your triceps, you are neglecting 60% of the arms, while working in the 30% called the tiny biceps. Sure, you still need to work on your biceps that look well rounded muscle balance.

Also, since your triceps are involved in building the body of many other military exercises, like presses, bench presses and many other exercises, having strong triceps will help you lift heavier in other exercises, and thus stimulate more muscle growth in other parts of the body.

Your triceps consist of three main biceps, while only 2 of their names begin with "tri" and "bi". This is another reason why your triceps should be bigger.

Tricep Excercise Form

So I've been training your triceps but do not see good results. It could be due to its motion during the repetitions of the exercises are not performed to its full range of motion. You see, the mass concentration of the triceps muscle in the upper arm and, therefore, have to stretch your arms beyond what you feel is natural to reach the deep fibers of the triceps muscle.

The principle that the form must be strict with minimum elbow movements when performing triceps exercises like skull crushes and triceps extensions. These exercises reach deep into the triceps muscles when you do this with the full range of motion.

Tricep exercises like close grip press bench, and diamond plate pushdowns cable that does not give you limited range of motion and magnitude of these exercises. That does not mean that doing these exercises, just concentrate on them less.

So to build big huge triceps, you should feel the strength of the triceps muscles when the weight is in its lowest position before pulling back.

I want those big muscular arms? So do not forget to work on your triceps hard and do it in good shape.

Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his favorite exercises for each body part. This is as it should be - as the progress through the different stages of learning that you understand what works best for you. It is useful, however, to assess their progress over time and conduct an analysis of where you are and what changes, if any, are needed to move upwards and forwards.

Part of this review should include an assessment of the basic exercises that make up your bodybuilding training program. In this article we will look for the back exercises that have proven their value to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving exhaustion before being displayed. All exercises should be performed to failure with a set of six to eight representatives.

1. Lat machine pulldowns - this year was chosen because it allows you to isolate the lats and biceps complex exercise for the rest to follow.

- Take a shoulder width grip.

- Pull arms to maintain the arms legs straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns - can use this exercise if you have sufficient experience. Using the same machine, have a tightness in accordance with this, because a better use of the biceps and to maximize the effects of the exercises.

- Take a shoulder width grip.

- Pull the bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Abdominal Exercises For Beginners

The abdomen contains the muscles that most beginners, struggle with it a long time to develop and need a little body fat to be seen. The abdominal muscle group is composed of three main muscles:

1. Rectus abdominis - commonly known as ABS, is a great plan muscle that extends from the chest wall below the pubic bone.

2. Abdominal oblique - commonly known as the Obliques, this muscle is diagonal along the side of the mid section from the lower ribcage to the pubic area. The interior is located below the external oblique oblique.

3. Transversus abdominal - is a thin strip of muscle that runs horizontally through the abdomen.

You can target these muscles effectively by executing the following exercises:

1. Crunches - 3 sets of 15-20 reps. This exercise will work the upper abdomen.

2. Tilt the pelvis - 3 sets of 15-20 year reps.This focus on the lower abdomen below the navel.

3. Side bends - 3 sets of 15-20 reps. This exercise will work the Obliques.

As with all exercises you need to take care of scheduling specific body parts. To begin to incorporate your abdominal exercises in a program similar to one suggested below:

Day 1: biceps, back, Abs

Day 2: Hamstrings, shoulders, Abs

Day 3: Quads, forearms, calves

Day 4: triceps, chest, abs

For the first two weeks of a full set, but then add one set each week for a maximum of three. At the end of three months, you're ready to move to more intensive intermediate level exercises.

Having trouble building muscle?

You were going to the gym regularly for months and have not been able to deliver any poundage? If you answered yes to any question, it is time to go back and make some plans. Building muscle is not rocket science. There are four main factors that will mean the difference between building muscle and staying lean. You have to ask these four questions.

My diet is ideal for building muscle?

It's time to leave the "3 meals a day" mentality. If you want to win (or lose) weight you need to feed your body as a whole food, six times a day. This means that the division of large meals and eat every three hours. This is not only good for your metabolism, but your body with food, rather than storing them as fat.

The six meals a day should consist mainly of complex carbohydrates and proteins. You should aim for at least thirty grams of protein per meal. Include foods rich in protein from lean meat, poultry, fish, egg whites, cheese and dairy products. Complex carbohydrates are rice, bread and potatoes. Stay away from foods high in salt and sugar

I use supplements, and when I get them?

If you can afford to use supplements. All three are considered as the basis of proteins, carbohydrates and creatine. The supplementation of whey protein is the quickest way to deliver quality protein known to the muscles. Thus, it is particularly effective after shaking your workouts when your body is like the protein for muscle re-growth.

There are three key moments that supplements should be taken. From early morning, after his training and before bedtime. If your diet is zero, it is not necessary at any time. Do not use supplements to replace meals. Supplements are supplements, not replacements for food.

I am training hard and not smart?

The biggest mistake the new lifters make is thinking that the more exercise the more you receive. This could not be further from the truth! Two basic rules you should remember when it comes to weight training. Firstly, the quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two sets of movements. Large compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more fibers of the muscles used to move the weight. This means that more muscle groups are worked, the task is more difficult, the growth potential is much greater.

In general, you should do three exercises that are an exercise in isolation. For example, back / biceps exercise could be a great grip pull ups, seated row, bent over row and standing Bicep curl. You may think that this is not enough for their work biceps? Wrong. His biceps are worked heavily in all these exercises, biceps curl just finishes them.

The duration of the training sessions should not exceed one hour. And you only need to train a muscle group once a week. This means a part of the routine that you simply need to be three days a week. In fact, most professional bodybuilders only train four times a week. Remember quality not quantity.

I get enough rest and recovery time?

When you are training muscle building, which is breaking. The reason I searched for "pumps" when you're in academia, because it is your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. Thus, in simple terms, there is no rest equals muscle growth.

So easy when you're not working. Facility in the cardiovascular system. And be sure to get much sleep. Sleep is the number of the agency for a time to build muscles. This is also why it is important to eat before bedtime, so your body has the fuel to repair muscle in your sleep.

Simple huh?

This can be seen that, despite what you read in magazines or on the web about building muscle, it is surprisingly simple.