3 WORST THINGS YOU CAN DO TO BUILD A BIGGER BACK

If you're looking to add size to these non-mirror muscles, you'll want to avoid these miscues at all costs.

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth.

This is without a doubt the #1 culprit for holding back the development of big backs. While there certainly is a powerful correlation between the strength of a muscle and its eventual size, there is an even stronger one between keeping the target muscle under tension and the ability to “feel” it doing the work. The mind/muscle connection is very real and more important than you may think. Especially when it comes to back training, going too heavy will disrupt your gains by reducing target muscle tension and preventing you from reaching the level of focus necessary for maximum stimulation.
Here are eight training mistakes that may be keeping you from beefing up your back.

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3 WORST THINGS YOU CAN DO TO BUILD A BIGGER BACK

If you're looking to add size to these non-mirror muscles, you'll want to avoid these miscues at all costs.

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth.

This is without a doubt the #1 culprit for holding back the development of big backs. While there certainly is a powerful correlation between the strength of a muscle and its eventual size, there is an even stronger one between keeping the target muscle under tension and the ability to “feel” it doing the work. The mind/muscle connection is very real and more important than you may think. Especially when it comes to back training, going too heavy will disrupt your gains by reducing target muscle tension and preventing you from reaching the level of focus necessary for maximum stimulation.
Here are eight training mistakes that may be keeping you from beefing up your back.

Read More

WORST THINGS YOU CAN DO TO BUILD A BIGGER BACK

05:06    No comments

If you're looking to add size to these non-mirror muscles, you'll want to avoid these miscues at all costs.

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth.

This is without a doubt the #1 culprit for holding back the development of big backs. While there certainly is a powerful correlation between the strength of a muscle and its eventual size, there is an even stronger one between keeping the target muscle under tension and the ability to “feel” it doing the work. The mind/muscle connection is very real and more important than you may think. Especially when it comes to back training, going too heavy will disrupt your gains by reducing target muscle tension and preventing you from reaching the level of focus necessary for maximum stimulation.

Here are eight training mistakes that may be keeping you from beefing up your back.

:

Read More

mardi 5 janvier 2016

6 MOVES TO WORK YOUR ARMS TO EXHAUSTION

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Bust through any arm-building stalemate the hard way with these gun blasters

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms, the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”
Regardless of era, the bottom line is men want powerful, well-developed arms. In spite of the desire to build muscular arms, most folks toil endlessly in vain with no guns to show for it. Why is this? More than likely it’s exercise selection.

 Here 6 MOVES TO WORK YOUR ARMS TO EXHAUSTION know  .

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samedi 19 décembre 2015

3 WAYS TO CUT WATER WEIGHT AND REVEAL YOUR ABS

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Don't let water retention kill your six-pack potential.

1-An almost guaranteed way to store extra water is by having a diet high in sodium. The more sodium you intake, the more water your body will hold. Be sure to read nutrition labels and avoid foods that are high in sodium such as processed foods like soups, canned foods, frozen meals, seasonings, and condiments. 

It may be counterintuitive, but you can avoid water retention by increasing the amount of water you drink. The body needs water to flush out our cells, and if the body isn’t getting enough, it will store water until it gets enough. Providing your body with a sufficient amount of water will allow it to perform optimally. 

As we know, sweat is simply water that’s stored in the body. If you have excess water weight, working out hard and sweating will help shed it. Keep in mind that the weight will come back as soon as you rehydrate. With that being said, it's a good method to use if you have an event coming up and need to shed a little weight. 

Creatine is a common supplement for those that want to add size to their frame -- and it’s great for that. Creatine pulls water into the muscle, which increases protein synthesis. While taking creatine, you can expect water weight gain from two to four pounds. If you want to look shredded, you might want to stop taking it at least a week prior.

Alcohol is dehydrating -- that may sound like a good thing. However, if your body is dehydrated due to alcohol consumption, it’s more prone to hold onto water from any other source to try and compensate for fluid loss. It’s best to avoid alcohol of any sort if you want well-defined muscles, especially if you’re prepping for an event. You’re better off to save the alcohol consumption for after the event. 

2-It may be counterintuitive, but you can avoid water retention by increasing the amount of water you drink. The body needs water to flush out our cells, and if the body isn’t getting enough, it will store water until it gets enough. Providing your body with a sufficient amount of water will allow it to perform optimally.

3-Alcohol is dehydrating -- that may sound like a good thing. However, if your body is dehydrated due to alcohol consumption, it’s more prone to hold onto water from any other source to try and compensate for fluid loss. It’s best to avoid alcohol of any sort if you want well-defined muscles, especially if you’re prepping for an event. You’re better off to save the alcohol consumption for after the event. 

 3 WAYS TO CUT WATER WEIGHT AND REVEAL YOUR ABS  know Here .

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3 FAT-BURNING FOODS TO BOOST YOUR METABOLISM

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Genetics, schmanetics! Yes, it may be true that your genetics contribute to your metabolism’s performance, but you can give your metabolism a boost by simply eating the right foods! Here's the scoop on which foods you should include in your daily diet to get your fat-burning gears in motion. Stay on track and you'll have your six-pack abs peaking through in no time.

1-Brown rice is a whole grain rice; whole grains take more effort to break down than processed grains and therefore help your body burn more fat. Brown rice, unlike white rice, maintains the hull and bran, which provide “natural wholeness” to the grain. It's also rich in proteins, thiamine, calcium, magnesium, fiber, and potassium.

2-Egg whites are high in protein, low in calories, and have no cholesterol or fat. Egg whites are rich in branched-chain amino acids which keeps your metabolism stoked. They also provide riboflavin -- also known as vitamin B-2 -- which can help metabolize carbohydrates, fats and protein.

3-Chicken is a lean meat; lean meats are full of iron. Eating about three to four servings of iron-filled foods will help avoid an iron deficiency, which can cause your metabolism to slow down. Chicken has little fat and a lot of protein. If you are trying to add bulk to your muscles, grilled chicken can help! Stressed? Eat chicken! Chicken contains vitamin B5, which has a calming effect on the nerves. 

 3 FAT-BURNING FOODS TO BOOST YOUR METABOLISM  know Here .

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vendredi 27 novembre 2015

6 PERFECT POST-WORKOUT MEALS

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After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

 find THE 6 PERFECT POST-WORKOUT MEALS  know Here .

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