ive been doing bodybuilding exercise and foodwise i know eggs are good for your diet but what about charizo?
July 20, 2009 by Bodybuilding and Weight Training Tips
Filed under More Bodybuilding Answers
Can you answer Sensei’s question about Bodybuilding?:
That mexican food where the beef is mixed with eggs does its build more muscle or is it good to eat on a bodybuilding diet im not sure?
Weight Training Program For Women
That mexican food where the beef is mixed with eggs does its build more muscle or is it good to eat on a bodybuilding diet im not sure?
Weight Training Program For Women
Why do bodybuilding magazines choose to act in an unethical way?
July 20, 2009 by Bodybuilding and Weight Training Tips
Filed under More Bodybuilding Answers
Can you answer UberSik’s question about Bodybuilding?:
Why do bodybuilding magazines choose to act in an unethical way?
By promoting steroid use and obsessive exercise.
Weight Lifting Workout
Why do bodybuilding magazines choose to act in an unethical way?
By promoting steroid use and obsessive exercise.
Weight Lifting Workout
When One Side Of a Muscle Group Is Smaller Than The Other - How To Train to Fix It
July 5, 2009 by Bodybuilding and Weight Training Tips
Filed under Weight Training & Equipment
Everybody’s got them. Sometimes you notice them, sometimes you don’t. But there is nothing strange about having one side smaller or less developed than the other! It can happen for a variety of reasons, including genetics, reduced circulation or innervation (which is basically the amount of nerves going to the muscle) to the smaller muscle, previous injuries, or even small anatomical differences.
If you’ve got a significant size or strength difference between sides, this information is for you. The following techniques will help you to even out those lagging bodyparts once and for all!
These techniques can be incorporated into your regular workouts very easily, allowing you to quickly bring up those smaller, less-developed bodyparts. Several of the techniques work by increasing training volume, some work by increasing resistance, while others work by targeting the specific physiological causes of the difference (circulation and innervation).
1. “One and Two and One” Reps
This is a dumbell technique that increases the training volume for the smaller muscle. For this technique, you’ll use the same dumbells in both hands.
Start with one rep with the one arm of the smaller part. For example, if you’re doing curls, do one dumbell curl with your left arm. Now do a single rep with BOTH arms (right and left) at the same time. Immediately do another rep with the smaller arm again.
Your smaller bodypart will end up getting 50% more work than the larger side.
2. “One and Two and One” Sets
This approach is very similar to the rep technique explained above. This time, however, you will do one set of an exercise for just that single side, rest, then do a set that works both sides. Then you’ll go back and do a set with just the smaller side again. This will also increase the “smaller-side” workload by about 50%.
This approach also utilizes dumbells rather than barbells in order to allow for single-limb movements.
This “staggered set” approach is more effective for leg exercises than the “staggered rep” technique explained above simply because it’s tough to find an exercise that you can do the “rep” technique effectively with. For legs, you will follow the exact same routine, doing a single-leg set, then a double-leg set, then a single leg set.
3. Uneven Weights
To do this technique, hold a dumbell that is somewhat heavier in the hand of your weaker side. This can be a 5 to 10 pound or more difference, depending on the exercise. Do your set as you normally would but stop completely when your weak side can’t continue.
This technique increases the resistance on the weaker side, helping to bring it up to the level of the stronger side. Stopping the exercise when the weak side is fatigued ensures that the strong side does not get stimulated as much. This allows the weaker side to more easily catch up.
4. Use Dumbells For All Your Exercises
Dumbells force each side of the body to take full responsibility for their part in the movement. When using machines or barbells, the strong side can have a tendency to take over the movement and assist the weak side, limiting its development.
Simply switching to completely dumbell-based training for a period of time can help bring up the lagging part quickly without even having to use these special techniques.
5. Targeted Negatives
Finish each bodypart workout with a single set of negative training for the weak side limb. For example, if your left bicep is weaker, when you’ve finished your regular bicep workout, do one set of negative-only training for the left bicep.
One of my favorite ways to do negative training for biceps is using the Preacher Bench. The bench allows you to stabilize your upper arm more effectively than if you are standing.
Sit in the bench and hold a heavy dumbell in one hand (the weight should just a little higher than your 1 rep max). Now use your other arm to help with the “up” phase of the movement.
Once you’re at the top, start to lower the weight down. Fight gravity all the way down - don’t just try and slow the weight down…actively try and lift it up while gravity is forcing it down. This is the most effective way to execute negative training.
Have your free hand ready to slow the dumbell to keep it from slamming your arm down if you lose strength.
This technique will help to build strength in the target muscle, helping to address the innervation issues that may be causing the lagging development.
6. Targeted High-Rep Training
Start each bodypart workout with one light, high-rep set for the weak side muscle. For example, for a smaller or weaker right tricep, start each tricep workout with one set of high-rep single-arm pushdowns. High-rep in this case means 50+ reps.
This very high rep set will help to increase circulation to the target muscle, improving its ability to gain mass. This increase in circulation means more available blood, which means more nutrients get to the muscle, which means more muscle growth!
If you’ve got a lesser-developed muscle on one side of your body, give these training techniques a try. They can help you rapidly even out differences between your two sides.
Thanks to Nick Nilsson for contributing this article to our Bodybuilding blog:
If you’ve got a significant size or strength difference between sides, this information is for you. The following techniques will help you to even out those lagging bodyparts once and for all!
These techniques can be incorporated into your regular workouts very easily, allowing you to quickly bring up those smaller, less-developed bodyparts. Several of the techniques work by increasing training volume, some work by increasing resistance, while others work by targeting the specific physiological causes of the difference (circulation and innervation).
1. “One and Two and One” Reps
This is a dumbell technique that increases the training volume for the smaller muscle. For this technique, you’ll use the same dumbells in both hands.
Start with one rep with the one arm of the smaller part. For example, if you’re doing curls, do one dumbell curl with your left arm. Now do a single rep with BOTH arms (right and left) at the same time. Immediately do another rep with the smaller arm again.
Your smaller bodypart will end up getting 50% more work than the larger side.
2. “One and Two and One” Sets
This approach is very similar to the rep technique explained above. This time, however, you will do one set of an exercise for just that single side, rest, then do a set that works both sides. Then you’ll go back and do a set with just the smaller side again. This will also increase the “smaller-side” workload by about 50%.
This approach also utilizes dumbells rather than barbells in order to allow for single-limb movements.
This “staggered set” approach is more effective for leg exercises than the “staggered rep” technique explained above simply because it’s tough to find an exercise that you can do the “rep” technique effectively with. For legs, you will follow the exact same routine, doing a single-leg set, then a double-leg set, then a single leg set.
3. Uneven Weights
To do this technique, hold a dumbell that is somewhat heavier in the hand of your weaker side. This can be a 5 to 10 pound or more difference, depending on the exercise. Do your set as you normally would but stop completely when your weak side can’t continue.
This technique increases the resistance on the weaker side, helping to bring it up to the level of the stronger side. Stopping the exercise when the weak side is fatigued ensures that the strong side does not get stimulated as much. This allows the weaker side to more easily catch up.
4. Use Dumbells For All Your Exercises
Dumbells force each side of the body to take full responsibility for their part in the movement. When using machines or barbells, the strong side can have a tendency to take over the movement and assist the weak side, limiting its development.
Simply switching to completely dumbell-based training for a period of time can help bring up the lagging part quickly without even having to use these special techniques.
5. Targeted Negatives
Finish each bodypart workout with a single set of negative training for the weak side limb. For example, if your left bicep is weaker, when you’ve finished your regular bicep workout, do one set of negative-only training for the left bicep.
One of my favorite ways to do negative training for biceps is using the Preacher Bench. The bench allows you to stabilize your upper arm more effectively than if you are standing.
Sit in the bench and hold a heavy dumbell in one hand (the weight should just a little higher than your 1 rep max). Now use your other arm to help with the “up” phase of the movement.
Once you’re at the top, start to lower the weight down. Fight gravity all the way down - don’t just try and slow the weight down…actively try and lift it up while gravity is forcing it down. This is the most effective way to execute negative training.
Have your free hand ready to slow the dumbell to keep it from slamming your arm down if you lose strength.
This technique will help to build strength in the target muscle, helping to address the innervation issues that may be causing the lagging development.
6. Targeted High-Rep Training
Start each bodypart workout with one light, high-rep set for the weak side muscle. For example, for a smaller or weaker right tricep, start each tricep workout with one set of high-rep single-arm pushdowns. High-rep in this case means 50+ reps.
This very high rep set will help to increase circulation to the target muscle, improving its ability to gain mass. This increase in circulation means more available blood, which means more nutrients get to the muscle, which means more muscle growth!
If you’ve got a lesser-developed muscle on one side of your body, give these training techniques a try. They can help you rapidly even out differences between your two sides.
Thanks to Nick Nilsson for contributing this article to our Bodybuilding blog:
Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including “Muscle Explosion! 28 Days To Maximum Mass” & “Metabolic Surge - Rapid Fat Loss” - http://www.fitness-ebooks.com
How do I go about weight training correctly?
June 22, 2009 by Bodybuilding and Weight Training Tips
Filed under Weight Training & Equipment
Can you answer PJG’s question about Bodybuilding?:
Can anyone give me some tips on weight training? I don’t want to be a body builder or anything. I just want to look buff but healthy for my body type. I don’t want to go over board.
Can anyone give me some tips on weight training? I don’t want to be a body builder or anything. I just want to look buff but healthy for my body type. I don’t want to go over board.
After a few months of weight training will my body find it’s own balance or is it the way/how much you exercise that affects body shape?
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Androgenization in bodybuilding (women)?
June 18, 2009 by Bodybuilding and Weight Training Tips
Filed under More Bodybuilding Answers
Can you answer Kiki’s question about Bodybuilding?:
I know it’s a weird question but my mom and I were arguing over this: can a woman become androgenized just from natural changes in her testosterone levels arising from doing hardcore bodybuilding?
I know it’s a weird question but my mom and I were arguing over this: can a woman become
I know exercise, especially weight lifting raises your testosterone level (because testosterone helps you build muscle) but I do not believe it’s enough to change a woman’s facial features AT ALL.
My mom says YES.
Is there anyone who believes that?
I say that androgenization of the features will only happen when a woman is on steroids.
Good Bodybuilding Diet
