Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we’ll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Lat machine pulldowns – this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards the thighs keeping the arms straight.

- Pause.

- Return the bar slowly to the starting position.

2. Pulldowns – you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

- Take a shoulder width grip.

- Pull bar to the chest area.

- Pause.

- Return the bar slowly to the starting position.

Know Your Muscle Building Exercises – The Back is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

It has been observed that 2/3 individuals are afflicted with Joint Pain in the US alone. This Joint Pain ranges from the temporary joint immobility and stiffness to the chronic rheumatoid arthritis. Lifestyle, diet, medication and exercise all play an important role in deciding the nature of joint pains that one could become prey to, with advancing age.

What causes Joint Pain

As we age, bodily collagen breaks down, cartilage and bone is subject to wear and tear, cellular regeneration is lowed down in the body, illness and disease, injury and stress all leave their own marks on the overall health and fitness. The pain between joints is mostly due to thinning of the cartilage, which no longer acts as the shock absorber. Inflammation of the joints due to increasing friction and wearing down of cartilage and bone results in joint deformity and Arthritis.

Athletes engaged routinely in high impact sports (rugby, soccer etc.,) and exercise, are also subject to severe joint pains in later years.

Ingredients

While most Joint Supplements contain cartilage building Glucosamine and Chondroitin, which also protect existing cartilage, newer suplements incorporate substances like Methylsulfonylmethane (MSM), Collagen and Hyaluronic acid (HA).

Some new generation joint supplements contain COX-2 inhibitors, which are a class of drugs that selectively inhibit COX-2, an enzyme involved in the inflammation pathway, while sparing COX-1, thereby reducing gastrointestinal toxicity. COX-2 selective inhibitors are the newest of the NSAIDs (nonsteroidal anti-inflammatory drugs).

How They Work :

Joint Supplements are designed to provide lasting relief when it comes to joint pains and rheumatic arthritis.

To protect cartilage and help rebuild it, physicians recommend Glucosamine and Chondroitin. Collagen, Hyaluronic acid (HA), and Methylsulfonylmethane (MSM) are some of the newer and more promising ingredients being used by people suffering from joint pain.

Joint supplements have been observed to reduce pain and swelling, repair damaged tissue and also increase joint strength in 2-3 months after usage.

Synotrex, with its proprietary blend of patented ingredients, natural COX-2 inhibitors and multiple joint support and anti-inflammatory agents has made it to the top as an effective alternative for most kinds of joint pain. Synotrex is the only product with a 90-Day Guarantee, and the customer support and results were among the best.

This Article is Originally Published here: http://www.vitamin-review.com/joint-pain/joint-supplements.html

Joint Supplements Reviews is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

How responsive you will be to physical stimulation can be predicted to a certain extent by examining your somatype or natural body shape. Basically, there are three recognized body types:

1. Endomorphs – these individuals tend to be squat with a round torso, thick neck and short limbs.

2. Mesomorphs – these individuals tend to be musclar with broad shoulders, powerful chest and limbs and little body fat.

3. Ectomorphs – these individuals tend to be slim and are usually tall with little muscle and body fat.

The ideal bodybuilding physique tends more towards the mesomorph with broad shoulders, narrow hips with arms and legs of medium length. Two further inherited features have a role to play in determining muscle building potential, and these are muscle fiber density and neurological efficiency. Fiber density determines the size potential of a muscle while neurological efficiency refers to the relationship between the nervous system and muscles. This is relevant because, in all out effort genetically blessed individuals have the ability to activate up to 50% of the fibers in a given muscle compared to the average person’s 30%. This allows greater scope for stimulating growth.

The fact that there is no easy way to measure fiber density or neurological efficiency is actually a blessing because the incentive remains for all of us to train hard and strive for improvement. Only a tiny minority of people have the genetic tools to become champions but the rest of us can go a long way to fulfilling our own personal goals.

Is Your Muscle Building Potential Limited By Your Genes? is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to eliminate your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

Picture this scenarioYoure performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. Youre forced to stop the set because your forearms reached muscular failure.

What exactly happened here?

Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing!

Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern.

The main argument against lifting straps is the idea that they are a crutch and will negatively affect the development of grip strength and forearm size. Lets get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick.

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you arent using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price!

Instantly Increase Your Strength On Every Back Exercise is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

Oxymetholone does not convert to estrogen, and thus antiestrogens are not required if no aromatizable AAS are being used. However, in concert with aromatizing drugs, oxymetholone is notorious for worsening “estrogenic” symptoms, possibly by producing progestagenic symptoms which the bodybuilder
confuses as estrogenic, or by altering estrogen metabolism, or by upregulating aromatase.

Compared to what bodybuilders expect of it, the drug is reasonably mild when no aromatizing steroids are present. I consider its potency approximately comparable to Dianabol. It is not unusual for a first time user to do quite well on an oxymetholone-only cycle, but more advanced users will want
to stack with another steroid. Typical use is 50-150 mg/day, which should be divided into several doses per day.

Because oxymetholone is 17-alkylated, it is stressful to the liver. It is better to limit use to no more than 6 weeks or preferably four weeks before taking a break of at least equal length. Many users feel that it is more effectively used in the beginning parts of the cycle, rather than in the last few weeks.

Trivial name Oxymetholone
Systematic name 5-alpha,17-beta-Androstan-3-one, 17-hydroxy-2-
(hydroxymethylene)-17-methyl-
CAS number 434-07-1
ATC code A14AA05
Merck Index Number 7036
Chemical formula C21H32O3
Molecular weight 332.477 g/mol
Bioavailability 95%
Metabolism Hepatic
Elimination half-life 9 hours
Excretion Urinary: 95%
Pregnancy category X
Routes of administration Oral

Information about steroids by shrenksonlinepharma is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that training to failure has to play in intensifying the training effect.

Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure – in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise.

Too many people seem to finish a set when they reach a certain number of reps, but the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure will you stimulate the muscle to grow.

Anyone starting out on their bodybuilding career should not attempt this method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure.

Increase Your Training Intensity – Training To Failure is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that pre-exhaustion has to play in intensifying the training effect.

When an exercise employs two or more muscles it will be impossible to achieve failure for the primary muscle as the weakest muscle will give out first. This is perhaps best explained by giving an example. When targeting the chest, most exercises involve use of the triceps which is a relatively small and weak muscle. When performing the incline bench press for example, the triceps will fail before the pectorals have the opportunity to work to failure thus limiting the value of the exercise.

How do you get around this? By first performing an exercise that isolates and tires the pectorals before immediately moving on to the main exercise. For maximum benefits there should be no rest between the pre-exhaust exercise and the main compound exercise.

Beginners don’t need to worry about pre-exhaust routines but when they advance to intermediate level they can be introduced once a week for each body part.

Examples of pre-exhaust routines commonly performed by bodybuilders are listed below:

Biceps – barbell curls and close-grip, palms-up pulldowns.

Triceps – pressdowns and dips.

Pectorals – flyes and bench presses.

Lats – dumbbell pullovers and barbell rows.

Deltoids – dumbbell laterals and presses behind neck.

Traps – shrugs and upright rows.

Thighs – leg extensions and squats.

Increase Your Training Intensity – Pre-Exhaustion is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to overtrain. Bodybuilders at the advanced level must resist the temptation to seek improvement by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid overtraining is to make constructive use of partial repetitions. This allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.

Increase Your Training Intensity – Partial Repetitions is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that negative repetitions have to play in intensifying the training effect.

At the most basic level, human muscles have three types of strength:

1. Positive strength – the ability to raise a weight.

2. Static strength – the ability to hold a weight.

3. Negative strength – the ability to lower a weight.

Many bodybuilders concentrate primarily on their muscles’ positive and static strength but equal focus should be given to negative strength, or lowering the weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You’ll need one or two partners to lift the weight to the top position so that you can lower it under your own control. Once you can no longer control the descent, the set ends. Take special care with leg exercises and avoid negative squats to protect the knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.

Increase Your Training Intensity – Negative Repetitions is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that forced repetitions have to play in intensifying the training effect.

When you reach the point of muscular failure it is impossible to manage one more complete repetition of any exercise, at least not without losing form or correct technique. There is, however, one way in which you can increase the intensity even further and that is by completing one or more forced repetitions with the help of an experienced training partner.

The best way to achieve this is by keeping the same weights on the bar and have your training partner do no more than is necessary to allow you to complete up the three extra repetitions with good lifting form.

Beginning bodybuilders should avoid forced reps until they have learned good lifting techniques and have prepared their muscles for the stresses involved in this particular approach. Intermediate lifters should consider adding forced reps to one exercise in the pre-exhaust sequence. Advanced bodybuilders can utilize forced reps based on their own needs and judgement.

Increase Your Training Intensity – Forced Repetitions is a post from: Health News, Wellness, and Medical Information | Michurchofoursaviour.com