s e May 20, 2021

Amino acids are the end product of protein breakdown. And if you get enough protein, you get a lot of individual amino acids.

However, there are a number of "amines" that are sold separately. Like BCAA, glutamine and others. And a reasonable question: why do we need these amino acids separately, if they are already in the complex protein?

In fact, in addition to creating new protein structures, amino acids each have their own secondary functions. And often these functions directly or indirectly affect the process of muscle growth or recovery. But then again ... They are in the complex protein ...

Yes there is. But an increase in the concentration of individual amino acids significantly affects the functions that they perform. Take citrulline or arginine , for example . Take one of them before training and you will feel the strongest pumping (pumping muscles with blood). Despite the fact that arginine is in complete protein products , you will never be able to achieve the required concentration of arginine for such a pumping. Even if you eat 5 g of protein per 1 kg. weight. Not only will you not be able to get the right amount, you will not increase its concentration at once, since protein is absorbed gradually, and amino acids are absorbed instantly.

This also applies to other amino acids. For example, BCAA . I already wrote an article about them , in which I cited all the scientific data that showed that high concentrations of BCAAs (leucine, isoleucine and valine) affect muscle growth and recovery. And he also shot a video where he indirectly disassembled glutamine.

In other words, the concentration of certain amino acids enhances their function. And amino acids are not only "building blocks" for the creation of protein structures, but also a kind of "regulators", each of which performs its own function. And if we take one of the amino acids, which is responsible for a specific process, and increase its concentration, then we get an "intensification" of this process. That's all the math.

And I repeat that often, in order to cause an intensification of a specific process, one needs a great deal of concentration at once. You can get a lot of the same arginine in your diet throughout the day without creating a pumping effect. And if the concentration grows at one moment, then we get this "bonus". This, in most cases, also applies to other amino acids. And that's why some of them are recommended to be taken separately, just like creatine .

s e May 20, 2021

In fact, almost anything can be summed up under weight gain products. Everywhere you can find some very necessary micronutrient that affects something there and, in theory, is able to make your muscles bigger. I want to tell you only about those foods that are really indispensable for muscle growth, and that you MUST include in your diet. Read carefully and memorize. Better yet, bookmark the page.

The best foods for mass gain.

Let's start with protein foods. Protein is the basis, and we must consume it at least 1.5 g per 1 kg. weight. I have already written about which protein is better (I recommend reading it), and I will not dwell on this in detail. I'll just briefly outline the best products and highlights.

✅ Eggs.

This is the TOP. This is the BASIS. This is something your diet cannot exist without. First, eggs have an ideal amino acid composition and are ideal for building muscle tissue. Secondly, egg yolks contain a whole "bouquet" of essential vitamins and minerals. Also, yolks contain high-quality saturated fat and cholesterol (from which testosterone is built). Please do not confuse egg yolk fats with cheap mayonnaise fats. In general, eggs are one of the best foods for gaining muscle mass.

Immediately I will try to answer the question, how many eggs you can per day. This will depend on your diet. If you don't eat anything fat in addition to egg yolks, then you can do 10. That is, you need to count how much fat you eat besides the yolks. On average, you can eat 5 pieces a day (give or take). Of course, we are talking about whole eggs (protein together with yolk). You can eat much more individual egg whites. At least get all the protein you need from them.

The next protein foods for weight gain that I would like to note are cottage cheese and fish (especially fatty varieties rich in omega 3). Cottage cheese is also very well balanced in essential amino acids and has a high absorption rate. Fish is absorbed slightly worse (due to the cell membrane), but it also has a good amino acid composition. In addition, fatty fish (preferably natural, from cold seas) contain omega 3 fatty acids. I know that it is difficult to get good fish, and in some regions it is simply not there. Therefore, omega-3 capsules help. Information about all sports supplements (including omega 3) HERE . Then take a look.

As for, say, chicken breast, its inclusion in the list of the best foods for gaining mass is a moot point. Chicken breast is generally highly idealized. Everyone writes and speaks about her, as she:

?Very low in fat and high in protein

?Is cheap

?Just getting ready

?Tastes good (if cooked well)

In principle, these factors make it so popular. It is cheap, low fat and high in protein. If we consider it as a source of some trace elements or vitamins, then you will find little in it. Moreover, in modern chicken. And if you compare it with high-quality cottage cheese or chicken eggs, the breast loses. Therefore, as a source of protein, it is quite suitable, but as a source of some vitamins and microelements, it is unlikely. I am not saying this so that you stop eating breast, but that in addition to breast you eat eggs and cottage cheese in order to get a "bouquet" of vitamins and microelements. But, often, people sit on one chicken breast and eat it all week. You don't need to do this.

As for other types of meat, they can be alternated. Again, different types of meat have a different set of vitamins and minerals. And the more varied your protein menu, the better.

Carbohydrates for muscle gain. Grocery list.

In fact, a lot will depend on both your metabolism and your body type (tendency to be overweight). The higher your tendency to be overweight, the more low-glycemic foods should be present in your diet. The glycemic index (GI) is the rate at which the blood is saturated with glucose from carbohydrate foods eaten. The higher the GI, the faster the product is absorbed.

Thus, if you are inclined to be overweight and easily gain fat mass, then dark-colored cereals are suitable for you. For example, buckwheat, brown or wild rice, pearl barley. These cereals contain fiber, which slows down the absorption of sugars and lowers GI.

If you are a thin person with a fast metabolism, then white rice, pasta, potatoes are suitable for you. These are more high-calorie foods that are absorbed faster and more complete.

But there is one BUT!

In cereals of a dark color, such as buckwheat, there are much more vitamins and trace elements than in white rice, potatoes or pasta. And vitamins and minerals are needed to gain weight. Therefore, you will partly have to alternate your "white" diet. That is, the base is pasta, rice and potatoes, alternating with buckwheat and, for example, brown rice. I think you get the point.

If you have an "average" body type, then just select the proportions of dark and light croup (as well as their number) for yourself. In the following articles, I will describe in more detail how much carbohydrates to eat.

As for the "simpler" carbohydrate foods, here I would single out bananas . They do not cause insulin spikes like simple sugars, and yet they are quite high in carbohydrates. I don't remember a single day when I was gaining muscle mass without eating bananas. An excellent product for gaining weight.

Next, I would like to mention fats. By consuming the foods I have described, you will be consuming both saturated and unsaturated fats in one way or another. But, some "fatty" foods for gaining muscle mass, I would like to note separately: butter, nuts (different, a handful a day), fish oil. They are excellent sources of healthy fats, which are essential for gaining muscle mass.

If we talk about vegetables, then they are also needed, of course. Broccoli, other types of cabbage, leafy greens and all that. But in this article I tried to give more "practical" things that will give you real results.

s e May 20, 2021

Maximum muscle tension. How to achieve it.


A beginner can be easily distinguished from an experienced athlete by the technique of working in the negative phase. Moreover, the concept of "newbie" is characterized not by time, but by the level of knowledge. You can go to the gym for 5 years and be a beginner, making the same typical mistakes as at the beginning of your journey. There are even novice trainers. But come on, now is not about that.

As a rule, beginners try to nominally overcome some weight. Although at the same time, they are faced with the task of maximizing muscle tension (including them in work). Experienced athletes, on the other hand, hone their movements in such a way that, even with a relatively low weight, they can maximize their muscles in the work. And that's the key. In the maximum involvement in the work of the target muscle group. Now I'll tell you more.

There are 3 main phases of movement:

?positive (when we "lift" the weight)

?negative (when we "lower" it)

?static (when we hold the weight at a dead center)

The maximum muscle tension is achieved when working in the negative phase . She is the strongest. It is when we "lower" the projectile. In this phase, you can achieve not only maximum muscle tension, but also maximum "involvement". That is, the number of muscle cells involved in the work.

Legendary Mike Mentzer said: "The revolution in bodybuilding will be made by the one who comes up with a simulator in which the load will decrease when lifting and increasing when lowering."

Gold words. But the manufacturers of simulators still haven't bothered with this. Although more than a dozen years have passed. One could have come up with something. But that is another story.

In general, what is the point? Yes, in that most people, in the same bench press, overcome the negative phase as quickly as possible. And sometimes, the bar generally flies to the chest without control. And all in order to eventually "lift up" more. So why? By lowering, you can engage your muscles even better. We focus, we lower it under control. From here, various techniques of cheating, negative repetitions and other things appeared (where they help you to raise the projectile, and you lower it yourself). You will never lift a weight that you can drop well. And in the positive phase, never include in the work the percentage of fibers that, with the right approach, you can include in the "negative."

And the maximum muscle tension (the maximum inclusion of all cells in work) creates the maximum potential for muscle growth. Therefore, think not about how to lift more, but about how to better feel the muscles and turn them into work. Both the positive and negative phases must be performed efficiently. By the way, there are training systems based mainly on negative repetitions. But that is another story.

Links to all my complete training courses, with meal plans and access to my closed group, you will find ? HERE . Recently, by the way, I explained how my full-fledged courses differ from those programs that are presented on the site for free. Article .

There are separate meal plans .

And I, as always, wish you well, health and high sports results!

s e May 20, 2021

I recently filmed a video on how to train in order to gain muscle mass as quickly as possible. If you haven't seen it, you can watch it. If you have already watched or watched too lazy, then under the video I will briefly retell its essence.

In the video, I explained that you can inflate the cell as quickly as possible with a moderately high number of repetitions (10-15) and sufficient carbohydrate intake. This number of repetitions is accompanied by a large volume of training and "devastation" of the energy component of muscle cells. And with a sufficient intake of carbohydrates, with this type of training, there is a good supercompensation of glycogen and an increase in existing muscle cells in volume. But in the long term, you need to use other types of training, designed not only for sarcoplasmic hypertrophy, but also for the growth of lean muscle mass. In short, something like this.

And after this video, I got a lot of questions from the "skinny guys". Like how to train an ectomorph? Somewhere they write that the number of repetitions should be exactly that, and somewhere that it should be lower.

In fact, muscle cells are the same for everyone, regardless of body type. But ectomorphs do have one problem. It's a fast metabolism. This is both a problem and happiness (to some extent). And often, an ectomorph simply cannot gain weight due to a lack of calories (despite the fact that he eats a lot). And this type of training (10-15 repetitions) creates an even greater energy deficit. Roughly speaking, an ectomorph can "burn" everything that was supposed to fill its cells.

Therefore, the recommendations for training in 10-15 repetitions, rather "general". And if you really have such a fast metabolism that not a single gram lingers in you, then I recommend switching to a lower number of repetitions (6-10). Again, the number of repetitions can be alternated (and 6-10 and 10-12 (or 15)).

In general, the classic for an ectomorph is a moderate number of sets and reps. BUT! Ectomorph ectomorph strife. To start, I think, it is still necessary to start with the classics. As practice shows, everyone (including ectomorphs) begins to progress according to classical programs. You need to start experimenting when the weight and strength indicators are in place.

By the way, there is an opinion that force and mass are not interconnected. They are also interconnected. I'm not talking about strength per rep. A one-time maximum will really depend on both the genetic component and the strength of the ligaments. I'm talking about strength, say, 10 reps. If yesterday you pressed 50 kg. for 10 reps, and today you are pressing 60 kg. by 10 repetitions, then your cells either have stored more nutrients (glycogen, creatine phosphate) or you have more contractile structures (dry mass).

If the accumulation of glycogen and creatine, as a rule, gives rise to weight gain. And against the background of increasing strength, you notice it. This amount of dry matter may not be particularly noticeable on the balance. The increase in muscle "density" is more of a visual effect. You can add a couple of pounds, but at the same time a couple of dozen in the bench, and significantly change the appearance. We noticed that there are guys who weigh little, but look cool, sinewy, “strong”. And there are guys who seem to weigh about the same, and they don't have fat, but they look completely different. And at the same time, weaker. It is precisely this "density" of muscles that creates shape and appearance.

Therefore, own weight is not always an indicator. There are other landmarks, especially among ectomorphs.

So what's the bottom line?

?You can start an ectomorph with the classics .

?In most cases, the mainstay of your workouts is to do a moderate number of working sets and reps. But in periods, definitely, I would switch to 10-15 repetitions. At the same time, during such periods, it is necessary to increase the consumption of carbohydrates, for the synthesis of glycogen and filling the cells. You can simply increase the consumption of carbohydrates from natural products or use a gainer (now there is a 20% discount for this option, according to the manufacturer's promotional code IOVATESAVE20. Activated by this link and attached to the basket or you can enter "crayfish").

?Focus on working weights of 8-10 repetitions, and on appearance, and not just on your own weight.

?Make basic exercises with free weights the basis of your training.

?Be sure to add creatine to the diet (in courses or on an ongoing basis).

s e May 20, 2021

How to drink creatine. Expert answer.

Content of the article (click to go to the desired section)

  1. ?Can creatine be taken with water?
  2. ?The better to drink creatine.
  3. ?Can creatine be taken with protein or milk?
  4. ?Comments.

Mikhail, an expert of the makefitness.pro team, answers.

Creatine is a scientifically proven working supplement for mass growth, endurance and strength. Even if you don't take something with a pill or capsule of creatine, it will still be absorbed. But you are interested in the most effective way to take creatine. Therefore, here's the best way to drink creatine.


?Can creatine be taken with water?

You can, because water is a universal solvent. That's just the degree of absorption of creatine or bioavailability (how much is absorbed and enters the bloodstream) will be slightly lower than if you washed it down with something sweet. For example, slightly sweet water. Why sweet?

The fact is that for the faster and greater absorption of creatine, we need the hormone insulin. It is produced when we eat either something sweet or something protein. Therefore, sweet water is slightly more effective in absorbing creatine.


?The better to drink creatine.

Best of all is something sweet. Fruit juice is popular among athletes . Earlier there was even a belief that not any juice is suitable, namely grape or apple-grape juice. In fact, today all juices contain sugar, which gives sweetness. Therefore, it will work with any fruit juice.

Sugary drinks are also great . BUT! The interaction of carbonated drinks with creatine has not been studied, so it is better not to drink creatine cola with cola. Still drinks are allowed.


?Can creatine be taken with protein or milk?

The answer is also yes. Can. After all, protein is protein, milk also contains protein, and in addition, both of these products contain lactose - milk sugar. Sugar and protein raise insulin levels, which enhances creatine absorption.

Moreover, this is most often done: they take protein and creatine in one shake immediately after training (there is evidence that creatine is replenished even faster in the muscles after training, when its reserves are spent).

Life hack! If you have candy, honey, or something sweet on hand, but no juice, protein, or sugary drink, this is fine too. Ate sweets, washed down with creatine with plain water. Done.

Our recommendations for choosing creatine:

?Powder: https://iherb.co/BoobwVdk

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?In capsules: https://iherb.co/YscaKt9

Our promo code is already embedded in the links, which will be automatically linked to the basket and will give a 5% discount.

Also, good creatine can be purchased on Mayprotein:

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Before placing an order, enter the promo code yourfit, this will give you a discount of 37% or more.

?If you liked this page, please share it on social networks. Or send to friends on  Telegramm. We will be very grateful to you, and you will help the development of the project!

s e May 28, 2019

Beginners who have just started to engage in the gym, you need to lay the foundation, the foundation. Not every program is suitable for this. Behind each element of any complex is always a specific meaning.

Division into body parts.
As a rule, athletes train each muscle group separately. This type of training is considered the most effective for the growth of muscle mass. In order for the musculature to develop harmoniously, equal attention should be paid to each part of the body. As a rule, two or three exercises for each muscle group are sufficient for this. One muscle is worked out no more than once every seven to ten days.

Exercises
Composing yourself a training program, choose two or three exercises for each muscle group. But keep in mind that the first should go the basic exercise, which involves two or more joints. Many exercises can be performed in various ways. Over time, you will comprehend all these wisdom and will choose exercises so that at the same angle to load the same muscles.

Weight of weight
At the beginning of training, work with the smallest weights to feel the exercise and learn the technique. Only then begin to increase the load.
Never forget about the warm-up: do the first approach with a minimum weight to warm up the muscles and disperse the blood. In the second approach, slightly increase the burden. Well, for the third, pick up a weight with which you can do 8-10 repetitions. With him and continue to work.

Sets
Set is a combination of one exercise of several repetitions. Beginners each exercise should start with a warm-up set (with less weight), and then go to the worker.
When your preparatory period in training is over, start working so that you can perform the required number of repetitions to failure, that is, to a state where you are no longer able to do a single repetition above the norm. And the weight of the burden, respectively.

Technique
Many, in pursuit of great weight, completely forget about technology. And when performing an exercise, additional muscles are included in the work, sometimes completely excluding the work of the target muscle (cheating). For a beginner, cheating is absolutely unacceptable, since the exercise loses its meaning. Remember, you need to work with a weight that does not spoil the technique.

Breath
Never hold your breath for all repetition. Before each take a deep breath, and exhale at the most difficult point of recovery.

Pause between sets.
Usually the muscles have 45-90 seconds to rest. Big muscles need a little more time, smaller ones need a little less. Do not tighten your rest, do not chat with neighbors in the hall, do not waste your time.
It is also important to consider the weight with which you work. If you focus on strength training, relax longer. But shorter pauses will force you to work with smaller weights, but, on the other hand, this type of training has a better effect on muscle growth.

Amplitude of
movement. Perform all movements at full amplitude to maximize muscle tension.

Training frequency
If you worked on all muscle groups on Monday, then training cannot be repeated on Tuesday. The body needs at least 48 hours to recover. Do not forget that muscles grow when they rest, so create ideal conditions for them. If the muscle is at least a little sore, set it aside. But too rare training for beginners is also not suitable. The best option for you - workout every two or three days.

Duration of training
If you strictly follow this scheme, then the training should take you about 60 minutes. And remember that the quality of training is determined by the intensity, not the time spent in the hall.

s e May 28, 2019

Recommendations on nutrition before and after cardio are different from pre- and post-training after strength training. Cardio is jogging, walking, cycling, swimming and other activities that require continuous continuous movement and include the heart muscle, increasing heart rate. Thus, knowing that there is before and after cardio, you can significantly improve its performance.

Cardio - why and for what?

Aerobics is recommended not only to people who want to lose weight, but also for the health of the cardiovascular system. The number of cardio can be from one session to five per week, and the duration from 10 to 60 minutes. However, it depends on the goal, the initial data and the level of fitness.

It is always recommended to start with a minimum, gradually increasing the duration of the load. This is due to the rapid addiction to aerobic exercise, so if your goal is health promotion and weight loss, then the load should gradually increase. In the same way, you should also stop cardio workouts gradually, as well as increase calories after a diet.

Food before cardio

Previously, the ideal option was to do cardio in the morning before breakfast, because after an overnight fast, the body begins to actively use fat. Modern studies show that fat burning will increase if you take amino acids before exercise. These can be preformed amino acids or fast-digestible protein foods with a high nutritional value, like whey protein or egg proteins. 10-20 g of isolate or a pair of egg whites before morning cardio will suffice.

However, this option is suitable for people who have a relatively low percentage of subcutaneous fat. For those who have average or higher body fat percentage, the time of training does not matter, the main thing is that they exist at all.

It will be optimal to eat 2 or 3 hours before aerobics, if its duration is 30-45 minutes. For food, it is better to choose protein and slow carbohydrates with a low glycemic index, which will hold back insulin levels, provide enough energy before exercise and allow you to burn more calories from fat. In fact, you can safely do aerobics in 2-3 hours after your standard lunch.

During training

During aerobics can and should drink water. Otherwise, the water-salt balance will break, which will not lead to anything good. On forums I often meet messages that sweat is fat, which forces people not to drink and roll themselves upside down in a plastic bag. Sweat and fat are completely different substances. The body reacts to an increase in temperature and releases water to reduce it, which is in no way associated with fat loss. In addition, the use of cling film for weight loss poses serious heart problems.

Food after cardio

During aerobics, the body burns calories intensely. This process does not last long after training, so nutritionists do not recommend eating right after cardio. In some sources it is recommended to wait two full hours, in others - 45 minutes. I do not think it is advisable to refrain from eating for two hours, since cardio training is a direct path to muscle catabolism, as well as fasting after it. The destruction of the muscles will not be beneficial for losing weight, because they are the main factor of metabolism.
In my opinion, the best option is to use fast protein in 30-45 minutes after cardio (whey or egg protein), and after 45 minutes - slow carbohydrates. Or, as recommended by international nutritionist, writer and bodybuilder Chris Aceto, take protein right after cardio, and carbohydrates in an hour and a half.

To summarize:
Before morning cardio training, do not eat or take 3-6 g of amino acids, drink 10-20 g of whey protein, or eat 2-3 egg proteins.

Before day or evening aerobics there is 2-3 hours (the last meal: slow carbohydrates + protein).

During the workout drink water.

After cardio training (immediately or after 30-45 minutes), drink whey protein or eat a few egg proteins.

One and a half hours after aerobics eat slow carbohydrates.

Based on international nutrition specialist Chris Aceto.

s e May 28, 2019

Sometimes it is funny to see how much time and effort bodybuilders and other athletes spend on training the chest, without attaching to the values of the back. In clubs, I often see how muscular guys proudly walk in tight T-shirts and stick out their breasts like turkeys. Usually they have quite noticeable chest, shoulders and arms, but if you look at them from behind, then nine times out of ten it seems that they completely forgot about the back workouts.

And this is sad because a real bodybuilder is always striving for the proportional development of all muscle groups. Without a powerful back, you are nothing but a dumbass, training your own body only half and caring only for the muscles that can be seen in the mirror. Such "athletes" will be instantly swept off the stage in any bodybuilding tournament, because the back has gained tremendous importance since Dorian Yates together with Ronnie Coleman as a result of their training determined the new parameters of her development.

It is a fact that even among athletes who work hard on their backs, only a few achieve success. However, I am still convinced that everyone is able to build an impressive back if he follows the ten rules outlined below.

Do at least half the exercises with free weights.
Wherever you practice, you can always find a huge number of very different simulators of the day working out your back. In one fitness center, I counted more than twenty different machines of such brands as “Cybex”, “Hammer Strength”, “Icarian”, “Body Masters”, “Nautilus” and “Life Fitness”. There you could train your back for a whole year and change the simulators every week, without ever sitting in the same one. Sorry, but by the end of the year your back would not have become wider than at the beginning.

Work on simulators is an excellent addition to the basic training with free weights, but if you do not do at least a couple of heavy exercises on the day of your back workout, you will not stimulate noticeable muscle growth. Working with free weights is not easy. As Arthur Jones said, you need to try not to make it easier for you to do the exercises, but on the contrary - to make them even more difficult. Pulling a 150-kilogram staff in the slope is much easier than sitting on a gleaming chrome car for a belt - with a stopper installed on the same 150 kg. If you want your back to be bulging with muscles, then at least half of the exercises for it should be performed with free weights.

2. Do not replace pull-ups on the block.

This rule follows from the first, but it is so important that it deserves a separate item. Pulling ups is an absolutely necessary exercise for the back. Pulling ups is extremely difficult to do right, and I think that only 10% of all bodybuilders get the most out of them. Correct pull-ups imply a rise to the level when about five centimeters are left between the chest and the crossbar. At this point, you must stop, bring the shoulder blades together and strongly tighten the muscles of the upper back. Then it is necessary to slowly descend almost to the full extension of the arms, constantly maintaining the tension of the broadest muscles of the back, and begin a new ascent.

It is very easy to reproduce this technique in thrust on a high block, but this is where the difference lies. I have seen thousands of guys showcasing gorgeous shape in rods down with a weight close to the weight of their own body or even more, but they rarely had a back on which they wanted to look a second time. Show me a man who can perform a strict set of ten repetitions in pull-ups with a wide grip with 20 kg of additional burden on the belt, and I am ready to bet that he will have an excellent back.

Many practitioners avoid pull-ups, because they can not perform a large number of repetitions. But that is why they should pull up at every back workout. Everyone is able to improve performance in this exercise, provided regular work and rejection of the unit. I assure you that if you have achieved noticeable results in the pull-ups, your back will unequivocally say so.

3. Tighten your back muscles and feel their work.

You can train without feeling the work of certain muscle groups, but nevertheless forcing them to grow (a good example is the arms and legs). Not so with the back - if you have never felt the muscles work in various traction movements for the back, it is very likely that all this time the biceps and rear deltoids have done most of the work.

I knew one guy, whose shoulders and arms were almost impossible for his figure, but his back looked flat like a plain. Every time I watched him train his back, I saw that his biceps were swollen like airships. Like many others, he did not develop an effective connection between the brain and the back muscles.

For a long time working with my clients, I realized that it is not bad in disciplinary purposes to force them to mentally pronounce the syllable “tighten” and “stretch” during the positive and negative phase of each repetition. You may need lighter weights to truly feel the work of your back muscles, at least until you get comfortable with the technique. But there is nothing scary about it. If you have never felt their work and did not get pumped in them, most likely you have nothing to boast about the development of your rear.

4. Avoid cheating.

I saw athletes carelessly related to exercises in all muscle groups, but the most terrible observations concerned working on the back. More precisely, the overwhelming majority of those who practice traction use inertia. Take the dumbbell traction with one hand in the slope. Few can use in them 50 kg in a strict form, controlling the weight over the entire range of motion and achieving good muscle contraction at the top. However, every second person can take a dumbbell of 60-70 kg and perform convulsive movements, in form resembling pathetic attempts to start a stalled engine of a lawn mower.

I have a lot of respect for Ronnie Coleman, but in his film “Incredible,” he set a bad example for everyone by doing traction in the tilt of a 225 kg barbell! Its shape is terrible, terrible and terrible again! Ronnie throws the neck up and beats it with his chest, then beats it again, but at the lowest point of the amplitude. With such a technique, the back muscles get very little work, while the joints and ligaments experience enormous overload. At best, throwing up the scales will slow down your progress, at worst you will get a lower back injury or biceps injury and you will spend god knows how much time for rehabilitation. Forget about pride and work with weights that you can lift correctly. Another way is to continue the games with unbearable burdens and not get anything to be proud of.

5. Work at different angles.

The back is our most difficult muscle group. Biceps, for example, a lot easier. All you need to do for your biceps is to do all sorts of arms flexion. At the same time, at least one vertical traction movement (for example, pull-ups), one horizontal (traction to the belt while sitting), as well as pullovers, scars and hyperextension will be needed to load all parts of this huge and complex muscle complex. Advanced trainees must also change their grip. That is, you need not just pull the burden but also try to provide muscle stimulation at all possible angles.

6. Stretch between sets

One of the components of the process of creating a wide back is to dilute the shoulder blades to the sides. The stretching of the broadest muscles between the approaches helps in this. With one hand, grasp the vertical support, lean forward, head down below the arm, and pull the pelvis back until you feel the full stretch of the broadest muscle of this side of the body. Hold the stretched position for five seconds and do the same for the other side. Some fitness experts, including John Parillo, believe that aggressive stretching (when a muscle is pumped with blood) also stretches the muscle fascia, which promotes muscle growth. A fascia is a tight connective tissue that wraps skeletal muscle. According to my information, not a single study of this idea has been conducted, but many bodybuilders are sure of the great benefit of stretching.

7. Take care of the lower back.

Injuries are always sad, but in the case of problems with the lower back, many exercises for the back become simply impossible. You can forget about dead drafts, about any pulling movements with free weights and heavy scars, not to mention squats or bench presses. One of the rules to avoid a lower back injury is to never round the back, especially during tilting, dead dead and dead straight legs. Always keep a slight backbeat in all exercises. In this position, the lower back is the most stable and less prone to injury.

The second rule is to strive to increase the strength of the lower back. Work hard in hyperextension and bend forward with a barbell on your shoulders, constantly trying to increase weights. When you get to the point where you can perform ten good repetitions in hyperextension with an additional burden of 45 kg, your back will be in perfect order.

8. Regularly change workouts.

Do not work on the same program for more than three or four weeks. Change the exercises, the width and type of grip, repetition and pace, as well as the order of exercises. Once every few months, change the split so that the back workout occurs on a new day of the week or combines with work for another part of the body (but never train your back after biceps, otherwise they will not be able to help your back to load properly). Remember one axiom: if you continue to do what you have always done, you will have what you already have - and nothing more.

9. Do dead deadlines.

Almost every owner of a well-developed back places his achievements about dead deadlines. Ronnie Coleman and Johnnie Jackson are two excellent new examples, but bodybuilders of the past decade, such as Dorian Yates and Mike Francois (Mike Francois), have regularly included heavy dead thrusts in their programs. Let's look further - the stars of the 70s-80s Franco Columbus (Franco Columbia) and Samir Banu (Samir Bannout) were big fans of this exercise and had the best backs of their time.

I do not think that in order to extract maximum benefit from dead deadlines, it is imperative to pull from the floor. Partial thrust in the power frame from the level of the knees are also able to force a significant increase. I like partial dead thrusts, because they are more like an exercise for the back, in contrast to the usual deadlines, which, together with the upper back, heavily load and lower. Whichever option you choose, it should be the basis of your back workout program. Many people have succeeded through this exercise - and you should not ignore it.

10. Take care of the strength and development of the back.

The most important factor in the development of the back is a very strong desire for this development. There are too many guys in the halls, anxious about adding a centimeter to their hands or pumping their breasts, and not really worrying about their backs. If you do not see your own back in the mirror, this does not mean that others do not notice it.

s e April 24, 2019


Cardio is jogging, walking, cycling, swimming and other activities that require continuous continuous movement and include the heart muscle, increasing heart rate. Thus, knowing that there is before and after cardio, you can significantly improve its performance.

Cardio - why and for what? Aerobics is recommended not only to people who want to lose weight, but also for the health of the cardiovascular system. The number of cardio can be from one session to five per week, and the duration from 10 to 60 minutes. However, it depends on the goal, the initial data and the level of fitness. It is always recommended to start with a minimum, gradually increasing the duration of the load. This is due to the rapid addiction to aerobic exercise, so if your goal is health promotion and weight loss, then the load should gradually increase. In the same way, you should also stop cardio workouts gradually, as well as increase calories after a diet.

Food before cardio

Previously, the ideal option was to do cardio in the morning before breakfast, because after an overnight fast, the body begins to actively use fat. Modern studies show that fat burning will increase if you take amino acids before exercise. These can be preformed amino acids or fast-digestible protein foods with a high nutritional value, like whey protein or egg proteins. 10-20 g of isolate or a pair of egg whites before morning cardio will suffice. However, this option is suitable for people who have a relatively low percentage of subcutaneous fat. For those who have average or higher body fat percentage, the time of training does not matter, the main thing is that they exist at all.

It will be optimal to eat 2 or 3 hours before aerobics, if its duration is 30-45 minutes. For food, it is better to choose protein and slow carbohydrates with a low glycemic index, which will hold back insulin levels, provide enough energy before exercise and allow you to burn more calories from fat. In fact, you can safely do aerobics in 2-3 hours after your standard lunch.

During cardio training

During aerobics can and should drink water. Otherwise, the water-salt balance will break, which will not lead to anything good. On forums I often meet messages that sweat is fat, which forces people not to drink and roll themselves upside down in a plastic bag. Sweat and fat are completely different substances. The body reacts to an increase in temperature and releases water to reduce it, which is in no way associated with fat loss. In addition, the use of cling film for weight loss poses serious heart problems.

Food after cardio

During aerobics, the body burns calories intensely. This process does not last long after training, so nutritionists do not recommend eating right after cardio. In some sources it is recommended to wait two full hours, in others - 45 minutes. I do not think it is advisable to refrain from eating for two hours, since cardio training is a direct path to muscle catabolism, as well as fasting after it. The destruction of the muscles will not be beneficial for losing weight, because they are the main factor of metabolism.

The best option would be to use fast protein in 30-45 minutes after cardio (whey or egg protein), and after 45 minutes - slow carbohydrates. Or, as recommended by international nutritionist, writer and bodybuilder Chris Aceto, take protein right after cardio, and carbohydrates in an hour and a half.

To summarize: Before morning cardio training, do not eat or take 3-6 g of amino acids, drink 10-20 g of whey protein, or eat 2-3 egg proteins. Before day or evening aerobics there is 2-3 hours (the last meal: slow carbohydrates + protein). During the workout drink water. After cardio training (immediately or after 30-45 minutes), drink whey protein or eat a few egg proteins. One and a half hours after aerobics, eat slow carbohydrates.

s e April 24, 2019


For example, you press 90 kg 8 times. It's been a month, two months, and you still have to press the 90 kg 8 times. Naturally, no one will like it, perhaps even such that the interest in training will simply simply disappear.

What to do if there is stagnation? Let's discuss the reasons.

Causes of stagnation in the bench press:

Weak triceps - A common cause of stagnation. For example, the barbell goes down easily, rises easily too, but at some point (approximately in the middle) the bar suddenly stops or rises, but very hard and slow - this means that you have a weak triceps compared to the chest. In order to strengthen the triceps for bench press, there is such an exercise as - Press on the beam. It is done this way: you lie down on the bench for the bench as usual, the partner puts a beam on your chest, you take up the barbell, and as usual press it, but only until it touches the beam. (Putting the barbell on the timber is impossible, just a light touch). As the bar touches the bar, immediately lift the bar up. Make sure that your partner does not put pressure on your chest with a bar, he should rest calmly on your chest, and the partner only holds him so that he does not fall. Do this bench instead of the usual one, do three or three workouts. Press the bar, then again the usual bench press. When pressing on a bar, the weight increases by 5-20 kg compared to a regular bench press.

Weak chest - It is possible that your chest is already accustomed to the same load, and simply simply does not respond to training. In this case, you should try to change the number of approaches / repetitions. For example, you press 4 sets 8 times, change it to 5 sets 5 times. Also, change the exercise of the bench press on the bench, on the dumbbell bench press for a while (for example, on a month), and then return to the bar again. Add exercises wiring dumbbells lying, parallel bars. In general, give the breast the load that it does not expect. You need to press a weight that is difficult to shake 6, 7, 8 times in a 3-4 approach. If you are unable to shake the 8th repetition in the first approach, then the weight must be lost.

Improper technology is also a fairly frequent cause of stagnation. View the correct technique of bench press, you can in our public.

Overtraining breasts - some people think that the more they “hammer” their breasts, the faster they will grow, but this is not so. Chest enough to train 1-2 times a week, no more. It is necessary to give the breast a proper rest after exertion. Also, poor nutrition and lack of sleep can cause stagnation.
In general, in order to grow better power indicators in the bench press, you should avoid what is described above. Congestions are all. No need to worry if he has come to you (and sooner or later, everything will come exactly). It is necessary immediately, as the stagnation has come, to take measures for its “penetration”. Understand the causes of this stagnation, prepare a plan, and go through it. Often, stagnation can come on completely “funny” scales, for example 60 kg. In this case, it is not necessary to look for any kind of over the workout program, it’s enough to figure it all out, change your workouts a little and get everything right.