Author: Russell Bauer
Shin splints is a catch-all term for shin pain, usually caused by a slight separation between the shin muscle and the bone. You can develop shin splints from doing more exercise than your body is ready to handle or simply from introducing a new aspect to your training, such as wearing a new pair of shoes, running downhill, or running on the beach when you normally run on asphalt. To cure shin splints, back off for a few days. When you’re free of pain, start back up gradually. Don’t increase your exercise time or distance by more than 10 percent…
Your nutrition is the most important part of this bodybuilding program. It is more important than training and supplements. The reason this is so is because your nutrition drives the results of the other two. If you dont have a good supply of proteins, carbohydrates, and fats your body cant recover from training or use the materials in needs to build muscle with your supplements. There are several principles that will help you choose the correct nutrition. If you follow them you will see how easy it is to switch from being a hardgainer to an easygainer instantly. Here are…
Caffeine increases endurance capacity by sparing muscle glycogen (stored carbohydrate). It also increases high intensity, short-term performance by increasing adrenaline levels and activating the central nervous system. Some scientists think that caffeine improves performance by reducing pain and speculate that aspirin might be an effective supplement for athletes. A Baylor University study, led by Geoffrey Hudson, showed that caffeine was more effective than aspirin in promoting muscle endurance during a high rep bench press test. Aspirin had no effect on weightlifting performance or the perception of effort or pain during exercise. Caffeine is an excellent pre-training supplement for bodybuilders. It…
Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control. A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211. Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf. Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean,…
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none. Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture. Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression. Our bodies build muscle because of an adaptive…
It seem like a difficult name to pronounce. This name sounds an awful lot like prunes. But this stuff is interesting. Prunus mume is also known as Chinese plum or Japanese apricot. In this study, scientists looked at the effects of Prunus mume extract on exercise-induced fatigue recovery in a trained rat model. Male rats were raised either on a control diet (EC) or on diets supplemented with 0.15 percent (0.15EP), 0.3 percent (0.3EP), or 0.9 percent (0.9EP) Prunus mume extract for four weeks.They then did some exercise testing of these little rodents. Compared to that in EC (control) rats,…
On this article I will explain to you in simple terms, the importance of good posture and how you can fix yours without overcomplicating yourself with boring lessons. The Power of Posture – Aesthetics & Performance Things like walking, breathing and standing are so automatic that we take them for granted. But our sedentary lifestyles are creating many dysfunctions in our natural patterns. One of the most affected aspects is posture. Improving posture is the fastest way to look more aesthetic, immediately. Not only your muscles will stand out, but you will also stand out as an individual. Is scientifically proven…
Here are the best movements to build aesthetically pleasing towering traps that cover your ears. But before we get into specific activation exercises, let’s first understand the role and anatomy of the trapezius muscle. Just kidding. Who cares? 1. Snatch-Grip Hang High Pulls I like to perform them this way: You can also check Panda Pulls 2. Hang Cleans 3. Power Shrugs 4. Upright Rows 5. Db Upright Rows 6. Armpit Db Rows 7. Db Shrugs 8. Bb Shrugs 9. Behind-The-Back Smith Machine Shrugs 10. Farmer Carries / Walks Big Plus: All these exercises will make your grip stronger. Bonus:…
Do you have trouble getting your calf muscles to grow? Calf muscles seem to be a more difficult muscle to build and require a different training philosophy than most muscles. Tips to growing bigger calf muscles:
The practice of cycling training intensity involves “down time” when no effort is made to produce new gains in muscular size and strength. There is some detraining because, by cutting back, you get a little weaker than your previous best, before pushing again to go into new (for you) poundage territory. Taken to its extreme, i.e., if you cut back too much and for too long, cycling is a disaster. Do not abuse cycling. A 6-month “perfectly” organized stretch that brings you to a peak for just two new-ground workouts is a perversion of cycling. You need to train very…