Posts Tagged ‘gain muscle mass’
So, how many kilos can you bench? It is one of the most often asked questions by strength athletes and bodybuilders the world over. In fact the amount you can bench is a great yardstick for over all strength and is probably the best way to gain muscle mass on your upper body and therefore the exercise has reached almost mythical status. So in this article we will provide you with three tips for developing your bench press.
1) Do Drop Sets. These are really effective for giving your chest a massive muscle burn and really stressing the muscles. To do these quite simply do your bench-press exercise as normal but once you can no longer do anymore reps simply take off a weight disc and bang out as many more reps as you possibly can. Then once more take some more weight off the bar and perform as many more reps as you possibly can. Keep reducing the weight on the bar in this fashion until their is no weight left or until you are not able to complete any more reps. This is one method that is very intense and will leave you feeling very sore for a number of days to come. Ensure that your protein intake remains at a high level in order to aid you in building the muscle back stronger.
2) Quit training your chest. Rather train the triceps by themselves for a change. By doing as suggested you can indeed really focus on increasing the strength of your triceps. Once you have done this for 3-4 weeks go back to your benchpress and I can you will more than likely beat your previous best. This is due to the fact that your chest will have had a really good rest period to completely recover from all of your previous workouts and also your triceps will now possess greater strength. As your triceps do a great deal of the work along with your chest muscles when benchpressing it stands to reason that you will be able to press more.
3) 10 sets of 10 repetitions. This is one more intense and tough technique, indeed Arnold Schwarzenegger was a big fan of this technique. Basically you lift as much as you can for ten reps rest and do another ten reps. Repeat this until you have done ten sets of ten reps. You ought to be lowering the weight gradually from one set to the next and you’ll probably be needing two to three minute breaks in between sets. The reason for doing this is to try and give your pecs some new varied stimulus to trigger muscle growth. Again expect to be sore for a week after this workout but also expect to increase your benchpress when you do return to bench pressing again. This is perhaps the fastest way to gain muscle on your chest if done correctly nd is great no no nonsense muscle building.
OK, I hope you found that useful so why not go ahead and give those tips a try in your next pecs workout.
To see the definitive sports instrument for athletes and enthusiasts of many different kinds of sports and hobbies check out Powerballs.
In this article I’m going to talk about weight lifting equipment for home use. There are different kinds of weight lifting equipment for home use available in the market. However, it is sometimes better to start your fitness workouts with free weights for such as, NSD powerball, dumbbell and barbell before lifting heavy weights. Weight lifting material are classified in two different forms free weights and machines. Free weights are the light weight lifting equipment, normally used to pump the muscle.
There are various kind of free weight equipment available for different part of body such as, dumbbell, barbell, tricep bars, ez curl bar, Weight Plates, benches, hyper extension bench, preacher bench ,the arm blaster, abdominal bench, stability ball (swiss ball), dipping bars, chin up bar, racks and last but not least the most powerful and dynamic sports instruments on the face of this planet, NSD powerball gyroscopes.
Dumbbell appears like a short size of barbell it is commonly used for pumping bicep, Dumbbell come in different size and weight normally dumbbell are fifteen inches and weight of the dumbbell start from five lbs and goes on increasing according the requirement. Another, commonly used equipment is a barbell, it is used to do different exercise for shoulder and other body parts. And then there are also nsd powerball gyroscopes, which can be used to train your entire upper body, but also for rehabilitation, etc.
The second category of weight lifting equipment for home use is machines thus, with the help machine weight lifter can do various lifting without a spotter which is not possible with free weights, when you start to go above a certain weight. Machines are commonly preferred because of the fact of being very safe to use.
There are all kinds of different and sophisticated machines, Leg Press Machine, Hack Squat Machine, Leg Extension Machine, Leg Curl Machine, Calf Machines, Leg Adduction / Abduction Machine, Lat Pull Down Machine, Cables and Pulleys and Pec Deck Machine all these types are necessary for a professional weight lifter to hit all the different muscle groups.
There are certain accessories for weight lifting, which can help such as gloves, straps and elbow sleeves..
Online shopping has become so easy, that if you’re thinking of buying any weight lifting equipment for home use. It’s quick and easy to do research and find the right equipment for what you need.
The important thing that should be noted when buying online, is check reviews from other customers. For not just the quality buy also service and refund policy.
To see the definitive sports instrument for athletes and enthusiasts of many different kinds of sports and hobbies also check out the Dynaflex Powerball.
Free Weights vs. Machines
A lot of people debate about which one is effective when it comes to exercise and physical fitness and gain muscle mass. These people often debate whether machines are more effective to build muscles or free weights. Basically, barbells and free weights are classified as free weights. On the other hand exercises that have pulleys or cables to help you lift the weight are machines.
In order to gain muscle mass, you need to focus more on free weight exercises. For all machine enthusiasts out there, you might rethink about which one is more effective. Free weights are indeed more effective in increasing muscle growth. Although the exercises here are much more difficult to execute because nothing is actually assisting you to employ the correct execution, this fact alone is why free weight exercise is much more effective.
Free weight exercises allow you to stimulate most of the muscle fibers as possible. This is impossible to do when exercising on a machine. Why?
Basically, machines lack in promoting stabilizers and synergist muscle development. Basically, these two muscles are what support the main muscles when you are performing a complex lift. For example, if you need to do bench presses, you need to be able to make use of the stabilizers and the synergist muscles in order for you to achieve lift. And, you need a lot of it. If you bench press using a machine, it will not really need any assistance from the stabilizers as the machine itself is already supporting your main muscles.
Machines basically are not able to stimulate the muscles around the area you are working on, which are the stabilizers. You need to remember that in order for your main muscles to grow, the stabilizers should be strong. And, the only way to do this is by doing as much free weight exercises as you possibly can.
Free weight exercises, such as squats, dumbbell presses, dumbbell fly, bench presses, bent over dumbbell row, and others put a lot of stress in the supporting muscle groups, which is why you get tired really fast doing free weight exercises. However, even if you do get tired really fast, you will gain more muscles and you will become a lot stronger at a very fast rate.
You can include machine exercises in your program but you need to do it after you execute all the free weight exercises. This way, you will be able to take advantage of the strength you have on free weight exercises and not deplete it on machine exercises.
If you are a beginner, concentrate on lighter weights. Your primary goal is not muscle gain yet. You first need to properly execute the free weight exercises you have in your program in order for you to move on to heavier weights.
Concentrate on strengthening the supporting muscles first and when it is able to support the weight you are lifting and that you are able to execute the free weight exercises properly, then it’s time for you to concentrate on the primary muscles.
Also, in order to build muscle mass, you need to lift heavier weights. What heavy means is that weights that are challenging for you and weights that you will be able to lift with 8 to 12 repetitions for 3 sets. If you can do more than 15 repetitions before temporary failure sets in, then it will be considered as light weight.
Remember these tips and you can be sure that you will be able to gain muscles fast. Always remember that one of the keys to muscle gain is to strengthen the supporting muscles. And, only doing free weight exercises will be able to do this efficiently.
To see the definitive sports instrument for athletes and enthusiasts of many different kinds of sports and hobbies also check out the Dynaflex Powerball.
Weight lifting tips are very important when it comes to and for getting the most out of your fitness workouts. Moreover; it will also reduce the chances of sustaining a serious debilitating injury. The most important weight lifting tip is to warm up (using a warm up device) before starting your workout. Do warm up at least for five to ten minute before getting started because it is very necessary for cardio vascular vessel to get the blood flowing.
Another weight lifting tip, which is also very important before weight lifting, is to stretch all your muscles. It is always better to start with a weight that you can handle at least ten to twelve repetitions, to build strength. Then as you progress and add more weight, with six to eight repetitions while always remembering to keep good form.
Before moving up to higher weights make your comfortable with the increase because if you go over the top with heavy weights, it may tear and damage the muscle.
A spotter is advised when you progress to very heavy weights, it not only helps minimize any possible injuries. Having a spotter can help you get those extra one or two reps which can really help make a difference. Perhaps, if you can’t complete the full six to eight reps, lower the weight. Similarly, do not lift more weight than you can handle especially if you do not have any spotter because it can easily end with an accident.
Remember never hold you breath when completing a rep, as it can lead to broken blood vessels or worse. It is very important to breathe freely through out the exercise. When doing a unilateral exercise, always start with your weakest side first and after that complete only as many repetitions on your stronger side. Never overwork your stronger side, just because you can complete more reps.
You need to continue doing exactly the same reps on both sides, another thing sometimes due to our skeletal structure we’re not 100% symmetrical. So one side looks bigger and more developed then the other side, don’t worry, just keep doing the same amount of reps on both the left and the right side. As you gain size and muscle, it should even out and you won’t notice any difference.
Work on all of your major muscles and muscle groups especially legs, abdominals, chest, back, shoulders and arms. It is important to exercise muscles in a balanced way. Don’t just workout the upper half of you body and not your legs, it will make you look out of proportion!