The Infonian

In recent years, weight training has gone from the hobby of chisel-jawed Austrian celebrities to the staple form of exercise for people of all cultures and backgrounds. Its popularity is often a source of mystery for non-believers, who often see it as an excuse for vanity and massaging one’s own ego. Whilst this may be true for a certain percentage of the population (admittedly, in my time, I’ve seen my share of bicep flexing and posturing in front of the local gym’s more reflective surfaces) there are many health, fitness, and mental benefits associated with weight training. 1) The first and most obvious benefit is the increase in size and tone of the body’s musculature. By making small tears in the muscle fibers, the resistance-based movements trick the body into over-compensating when making its repairs so that in future it can more easily cope with the weight. This size increase will be accompanied by a strength gain also, which can be useful in day-to-day life (see: moving furniture).

2) Secondly, resistance exercises cause a metabolic “spike” that allows you to continue burning an above-normal amount of calories even after the exercise period has ended. For those who are unhappy with their body composition, this is a great solution to the problem of unsightly body fat.

3) Psychologically, any form of exercise is a good idea but weight training in particular is known to cause better self-confidence and esteem. Whether this is related to the size and strength gains, a release of endorphins while exercising or simply an increased feeling of well-being is undecided, but who cares! We could all use a more positive mental attitude from time to time. If you want to get an added edge in the gym you might also like to read more on training supplements like the Maximuscle Thermobol Review

4) My last argument to extol the virtues of weight training is the benefits it can provide to sports people. It’s often forgotten that full-body fitness is hugely important, even to athletes such as sprinters, who would appear only to need use of their legs to propel them forward at such a rate. This, like many assumptions, is incorrect. The truth is that upper body muscles (especially the biceps and triceps) are instrumental in creating momentum in the running motion and that without them runners would be unable to achieve such phenomenal speeds. So, next time you’re in the gym, step off the treadmill and pick up a dumbbell!

Author: Gary Bunn

Scridb filter

This article will assume that you are trying to increase your strength. If you go to the gym to stay in shape, maintain your strength, or even worse, to avoid getting fat, than don’t waste your time reading this. However, if you set your goals for yourself, have an open mind and want to get bigger and stronger than read on.

Negatives can be applied to any exercise to help shock your muscles. They are specifically included in the Critical Bench Program to help you increase your bench press. First lets review what exactly a negative is making sure everybody is on the same page. Using the bench press as an example let’s review a negative set. You will load the bar with a weight that is about 40 lbs heavier than your one rep max. (If you don’t know your one rep max you can look it up on this chart: http://www.criticalbench.com/chart.htm) Three spotters will be needed. The most important spotter is the one that stands behind you because he will keep his hands on the bar throughout the entire lift. The two remaining spotters will stand on opposite ends of the bar. Of course you will need a lift off unless you plan on turning negatives into a positively bad idea. You will now begin to lower the weight as slowly as positive. At first you’ll do fine, but about half way down you’ll feel like you are trying to stop the weight from falling. Once the bar touches your chest all three spotters lift the weight to the lockout position where you start again. When you are lifting poundage this heavy only a few reps will be possible so don’t feel discouraged.

Okay so why in the world would you want to do this? Won’t you look like an idiot in the gym when three people have to pull the weight off your chest? People have even said that the exercise is just an ego booster and doesn’t do much for you. Some clowns might even say that you are cheating! Well don’t believe any of it. Luckily, I’m here to tell you why negatives are so important.

1. Heavy Negatives Overload the Muscles

Most of us will agree that singles help improve strength because you overload your muscles will heavy poundage that your body is not used to. Based on the same principle, if you do negative sets with even more than your max weight you will overload your muscles even further.

2. Conditioning Your Body

Let me give you a few examples of this. A basketball player who is shooting jump shots while he is wearing ankle weights. A swimmer who does laps wearing pants and a t-shirt. A football player preparing for camp by running in the middle of the afternoon during a 90-degree summer day. A sprinter that runs with a parachute tied to his back. How about a powerlifter that does negatives with a weight that is much heavier than his one rep max. Are you beginning to see the correlation? When you run in 90-degree weather, practice in 80-degree heat doesn’t seem so bad. When you shot jump shots with ankle weights, you feel pretty light and explosive when you take them off. When it is time to unload in each situation the body can perform better because it has been strengthened by the overload. You get the point. Let’s say your goal is to bench 400 lbs. If you’ve never tried it, the initial shock might surprise you. If you’ve felt the weight of 450 lbs and done negative sets with it, your mind and your muscles will be preconditioned to handle the 400 you were aiming for. You’ve felt heavier weight, making this weight seem lighter. Your muscles need to feel the shock of heavy weight to prepare for a max. So why not take it to the extreme?

3. The Challenge

If your training lacks intensity I’d like to see you have the courage to take this exercise lightly. Actually I wouldn’t, but don’t worry about it because it’s not possible anyhow. Your heart will begin racing, and you will be pumped with adrenaline. Not to mention the fact that you have three people watching you. You’ll be ready to perform, because there is no other choice. This is more weight than you’ve ever lifted in your life, so you will get psyched up for the big challenge. As mentioned earlier, some people call negatives ego boosters. They are partially correct. It does feel good to load the bar with the heavy poundage. Whipping out a few reps will definitely give you confidence when it’s time to max out for real. The only difference will be you’ve felt heavier.

4. Letting It Down Slow

Still not convinced? Let me pull out the textbook for you. The eccentric phase is the opposite of the contraction. For the bench press it is the lowering of the weight. Many bodybuilders treat this phase as an after thought, which they shouldn’t because it is very important. Research confirms that the eccentric component of a lift may be more important than the concentric phase for promoting muscle growth. One study showed that, when compared to normal weight training, concentric-only training required twice as many repetitions to produce similar results. With normal weight training, during an eccentric contraction (negative) you lower the same weight with fewer muscle fibers, and that means that each fiber involved has to sustain greater force.

5. Get The Last Laugh

We all know variety is important as well. If you haven’t done heavy negatives before than give them a try. It may be just what your muscles are screaming for. If you get funny looks at the gym, don’t worry about it. You’re not there to impress anybody; you’re there to get stronger. The only person you have to look at in the mirror is yourself. The weights will always weigh the same so you can’t compete with them. You may want to practice negatives with lighter weight before you jump right into this. Round up a couple buddies and show them why heavy negatives are positively a good idea.

Mike Westerdal is the owner of www.criticalbench.com . Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”

Author: Mike Westerdal

Scridb filter

“Don’t Let These 8 Mistakes Sabotage Your Bench”

Increase Your Bench Press Max By 50 Pounds in only 10 weeks!

Did you know the average weight training enthusiast can barely bench press their own bodyweight? That statistic doesn’t even account for the people that don’t work out. Give yourself a pat on the back if you’ve conquered the feat of benching your own bodyweight. Don’t worry if you’re not there yet, you’re about to learn eight sure-fire methods that will help you earn bragging rights in and out of the gym.

So what’s the big deal about the bench press anyway? You’re not playing sports or trying to compete, why is this legendary exercise so vital to an attention grabbing physique? In fact for those of you who think the bench press is simply for the ego, you’re wrong. It’s true no other exercise is more frequently talked about. However it’s not so strange when you think about it. The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). If you could pick just one exercise to acquire a full round chest with some functional power to go with it, you would be wise to go with the bench. You just can’t develop the same upper body with any other exercise.

As a personal trainer I have seen hundreds of people strive for a 300-pound bench. The truth is most people make the same mistakes, but they can easily be changed to help you start an explosive growth spurt of your own.

Mistake #1: Less is more.

By far the biggest mistake people make is “wanting it” so bad that they overtrain. It’s human nature, if we don’t see the gains we’re looking for the common sense solution is to work harder and harder. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.

Mistake #2: Full body workouts.

Let’s get you set up on a new split where you can give each muscle involved in the bench press the attention it needs. Remember, there’s more to the bench press than just your chest. For maximum recovery you should only train each body part once per week with an optimal workout split. If you still think you need to bench two or three times a week, see mistake #1. You have time to workout 45-minutes a day, 4-days a week don’t you?

Mistake #3: Self-doubt.

Hopefully you don’t need a pep talk, but here it goes anyway. Excuse me as I impersonate motivational speaker Anthony Robbins for a moment. Your subconscious mind believes whatever you tell it, so do yourself a favor and program it with positive thoughts. I cringe every time someone asks me for a spot and they bash themselves before they even start the lift. Comments like, “I don’t think I’ll get very many reps,” or “I can’t do this much, but I’ll try.” If you’re not confident, fake it, and tell yourself you’re going to succeed. Trying is a part of failing. If you’re afraid to fail, you’re afraid to try.

Mistake #4: Bad form.

Let’s work on some mechanics. After practicing a few of these techniques you should be able to boost your bench press by a minimum of 25 pounds.

Widen your grip a little bit. The wider your grip, the less distance the bar has to travel. Therefore it makes sense that you’d want to grip the bar as wide as possible. If you have been benching with a closer grip this will take some getting used to, but will make a big difference in a few weeks. To determine your grip, assume a natural push-up position and then bump it out approximately 3-inches.

Another way to decrease the distance the bar has to travel is to retract your shoulder blades. Try to squeeze your shoulder blades together during the entire movement. This will give you a more stable surface to bench from.

Keep your feet on the floor and drive with your heels. If you see someone kicking or flapping their legs in the air, as they turn blue trying to push the weight you’ll know that they are off centered and it’s costing them some serious poundage. Keep your heels on the floor to help you generate power.

Arch your back. Your butt, shoulder blades, and head should always be in contact with the bench, but it’s okay to arch your lower back. If this isn’t natural for you, you can place a foam roller under your lower pack for practice. Many people have asked what the point of this technique is. Again, it shortens the distance the bar needs to travels. Is this cheating? Not at all, this is a regulation lift. If you want to completely isolate your chest head over to the pec deck machine to finish up. It’s good that you’re learning to use more than just your chest when you bench press. Don’t be surprised if two days later you feel sore in your back, chest, shoulders, and triceps.

Mistake #5: Too many warm-up sets.

Don’t get me wrong you certainly need to properly warm-up. However you should do so with some very light weighst, push-ups, and stretching. You don’t want to exhaust your muscles before you get to your working sets. Most people pyramid up and then wonder whey they can’t get the weight on their last set. By doing lighter warm-up sets you will save your energy for the heavier weights and a big finish.

Mistake #6: Neglecting your back.

Strong lats or “wings” are very important to the negative phase of the bench press. Your back is the center of support for the weight as you lower it to your chest. That’s why blasting your back is so important and must not be skipped. Try some T-bar rows, or bent over barbell rows to strengthen your back. You’ll notice that it’s almost the exact opposite or antagonistic lift to the bench press.

Mistake #7: Lack of goals.

So you want to increase your bench press. That makes the two of us. The problem with this statement is it’s much too vague. I want you to pull out your pen and paper. Write your goal down on four separate sheets of paper in bold letters. “ACHIEVE A ______ POUND BENCH PRESS BY ______.” The simple task of writing your goal on paper brings you closer to completion. This act will make your goal more concrete, increasing the likelihood of achieving it. Now post these pieces of paper on your fridge, dashboard, computer screen, and dresser to constantly remind you of your goal.

Mistake #8: Lack of variety.

The human body is an amazing system. Whatever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively. Always stay one step ahead by changing your workouts when you feel you’re not making the gains you expect. If you’re like me and want to look good while, while having some strength to back it up you’ve probably been training with reps between eight and twelve. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks. You’ll be pleasantly surprised to see how your body reacts if you haven’t tried this before.

If you can avoid these common pitfalls and you’re open-minded enough to try something new you’ll soon be bench pressing more than you dreamed possible. Take it from me, the man who was stalemated at a 275-pound bench press for more than three years! Learn from others mistakes and watch your bench press sore. Your wife or girlfriend will be admiring your muscular upper body while your friend’s are dying to learn your secrets.

The Split

Monday: Chest/Biceps

Tuesday: Legs

Wednesday: Off

Thursday: Shoulders/Traps

Friday: Back/Triceps

Saturday: Watch the game

Sunday: Rest

The Bench Blastoff Routine

Day 1: Chest/Biceps

Flat Bench Press 4 sets of 6-8 reps

Incline Dumbbell Press 3 sets of 8-10 reps

Cable Crossover 3 sets of 10-12 reps

Alternating Dumbbell Curls 4 sets of 8-10 reps

Seated Preacher Curls 3 sets of 10-12 reps

Day 2: Legs

Squat 3 sets of 8-10 reps

Leg Press 3 sets of 8-10 reps

Leg Extensions 3 sets of 10-12 reps

Leg Curls 3 sets of 10-12 reps

Day 3: Off

Day 4: Shoulders/Traps

Font Military Press 3 6-8 reps

Upright Rows 3 sets of 8-10 reps

Lateral Riases 3 sets of 10-12 reps

Dumbbell Shrugs 3 sets of 8-10 reps

Day 5: Back/Triceps

Pullups 3 sets of 10-12 reps

Bent Over Barbell Rows 3 sets of 6-8 reps

Lat Pulldowns 3 sets of 8-10 reps

Close Grip Bench Press 3 6-8 reps

Tricep Extensions 3 sets of 8-10 reps

Day 6: Off

Day 7: Off

Points To Remember:

Ø Make sure you’re not overtraining.

Ø Work your bench press only once per week.

Ø Ditch the self-destructing negative thoughts.

Ø Don’t waste your energy with surplus warm-up sets.

Ø Train your back just as hard as your chest.

Ø Set a specific goal.

Ø Try performing less repetitions when benching.

Ø Drive with your heels, widen your grip, arch your back, and retract your shoulder blades!

Author: Mike Westerdal

Scridb filter

You may not have even heard of it but Adrenal Fatigue is a health disorder that can affect anyone-even bodybuilders. It is a condition that is marked by persistent or deep fatigue, loss of strength and a decline in endurance. It can also be a contributing factor in a variety of health conditions ranging from allergies to obesity. Adrenal fatigue is not adrenal insufficiency, which is a condition that can result in Addison’s disease-the worst degree of adrenal insufficiency that can lead to serious illness or even death. Adrenal fatigue is thought to be the result of a decline in the function of the adrenal glands, which play a vital role in our bodies’ management of stress-physical, emotional and psychological. The adrenal glands secrete a complex array of hormones including cortisol, testosterone and estrogen that regulate a broad range of functions in our bodies. Adrenal fatigue sets in when the adrenal glands become weakened and in turn, their response to stress becomes insufficient.

Adrenal fatigue can be debilitating and can lead to serious health problems. People suffering adrenal fatigue usually find that they have trouble being active. Weight training becomes difficult, they tire more easily and find that recovery from the exertion takes a lot longer than usual. Besides just not “feeling well,” some suffers of adrenal fatigue also experience mild joint and muscle pains, reduced sex drive, bursts of energy in the evening (but tired the rest of the time), an unexplained craving for salt, as well as other symptoms.

It’s thought that adrenal fatigue is brought on by chronic, persistent stress of any kind. Some experts also say that it can be brought on by persistent overdosing of stimulants found in energy drinks, fat burners and even coffee. They say that the stimulant overexposure exacerbates the weakening function of the adrenal glands.

Diagnosing adrenal fatigue isn’t an exact science but there are several lab tests that can be done that can provide an indication of how well the adrenal glands are functioning. Blood pressure tracking, pupil contraction testing and temperature tracking are some of the other methods used that might indicate the presence of adrenal fatigue.

Besides cutting out the stimulants and eliminating the stress in your life (easier said than done, I know), adrenal fatigue treatments include hormone replacement therapy, a regimen of specific supplements and a healthy diet.

Diets that include refined sugars and processed carbs are not just hell on your body in general, but they’re particularly stressful on the adrenal glands. A proper diet with the right balance of proteins, complex carbohydrates and healthy fats can help prevent adrenal fatigue and can help you recover from it too. Eat frequent small meals (five to six a day) and avoid prolonged hunger.

Here are some of the supplements that have shown some promise in being effective in preventing and treating adrenal fatigue:

Pantothenic Acid (PA): Also known as vitamin B5, PA plays a major role in the production of adrenal hormones, especially during high stress situations;

Ascorbic Acid: This is a sugar acid that has strong antioxidant properties. It is found in the highest concentrations in the cortex and the medulla of the adrenal gland. It is widely believed that a deficiency in ascorbic acid results in reduced adrenal activity;

Vitamin C: The adrenal gland has one of the organs that has the highest concentrations of vitamin C;

Vitamin E: The adrenal gland also has very high concentrations of vitamin E. In the adrenal gland, vitamin E plays an important role in steroidogenesis;

Vitamin A: Another important cofactor in steroidogenesis;

Vitamin B6: Pyridoxal phosphate (P5P) is the active form of vitamin B6. It helps stimulate release of adrenal catecholamines. P5P also alters cell receptor response to steroid hormones.

Hormone replacement therapy is the third option for treating adrenal fatigue. Specifically, treatment for adrenal fatigue calls for bio-identical hormone replacement therapy (BHRT). This differs from general hormone replacement therapy (HRT) that BHRT involves supplemental doses of steroid hormones (hydrocortisone and aldosterone) that have a chemical structure identical to human hormones produced by the human body. HRT uses animal or synthetic hormones that have structures similar or identical to those produced by the human body.

Symptoms of adrenal fatigue can vary from very mild to downright debilitating. Your best defense against it is to maintain a healthy diet, cut the stimulants, limit your caffeine and make sure that your supplement regimen includes the vitamins and compounds listed above.

Author: Mike Westerdal

Scridb filter

Tony Jaa – Tom Yum Goong Fight Scene

MORE TO COME. CHECK BACK SOON. ANY SUGGESTIONS APPRECIATED.

Scridb filter