BIG MUSCLES LIKE PAT JUDGE
aaah leave it out lol
I posted this to my subscribers 1st so now its on the blog enjoy this video as this is one way i build those biceps, they were bigger but depends on the training i doing diferent times of year.
Articles to help you Gain Weight and Muscle by Pat Judge Basic Expert Writer Ezine Articles
Friday, November 16, 2012
How I build my Biceps
BIG MUSCLES LIKE PAT JUDGE
aaah leave it out lol
I posted this to my subscribers 1st so now its on the blog enjoy this video as this is one way i build those biceps, they were bigger but depends on the training i doing diferent times of year.
Benefits of L-Arginine
Clayton South, SPN (ISSA), is a recognized expert in the bodybuilding /fitness industry
with over 150 bodybuilding, fitness and nutrition publications to his credit.
By: Clayton South Jan 01, 2001
What is it and where does it come from?
Arginine is a semi-essential amino acid.
It is a building block of protein that performs a myriad of physiological functions.
It is a known precursor of the gas nitric oxide [NO2].
Arginine is an amino acid that the body cannot make naturally.
Therefore it is important to consume foods that are rich in arginine.
1. Arginine is found in high concentrations in nuts and seeds like peanuts and almonds.
It can also be found in chocolate and raisins. Dietary fiber is important because it
keeps the digestive system functioning properly. It enhances our body's ability
to use other dietary nutrients.
Fiber goes through our digestive tract almostcompletely undigested.
Once it reaches the colon and/or the large intestine,
fiber is then broken down.
What does it do and what scientific studies give evidence to support this?
Arginine is necessary for the execution of many physiological processes.
These physiological processes include hormone secretion, an increase
in growth hormone output, the removal of toxic waste products from the
body, and immune system defenses.
2 Because Arginine is a precursor of nitric oxide
[which is responsible for vasodiolation ]
3 It is often used for treating conditions such as chest cramping [angina],
high blood pressure, heart disease, and sexual dysfunction.
Arginine is also used in the treatment of male and female infertility.
Recently, dietary supplements containing Arginine have become popular
due to Arginine's nitric oxide producing ability, its ability to scavenge
free radicals, as well as its ability to signal muscle cells,
release growth hormone, remove bad cholesterol, and
enhance fat metabolism. Arginine helps regulate salt levels in the body.
4 For this reason it should be of interest to competing bodybuilders,
as retaining water under the skin can make one looks smooth,
bloated and washed out. The nitrogen retaining abilities of Arginine
are well-known within the bodybuilding and scientific communities.
Arginine is also believed to be crucial for muscle growth due
to its vasodilating abilities, as well as its ability to participate in protein synthesis.
5 Who needs it and what are some symptoms of deficiency?
Everyone. Populations in particular need of arginine are growing
children, infants, athletes, the obese or overweight, and the elderly.
In adult populations Arginine is considered to be a non-essential amino acid.
For children, by contrast, Arginine is essential to the defense
and development of the adolescent immune system.
Persons suffering from injury can benefit from supplemental arginine,
as demand for arginine is increased during times of bodily injury and repair.
6. Persons suffering from erectile dysfunction or sexual dysfunction may
also benefit from use of Arginine due to its vasodilating properties.
In cases of erectile dysfunction or poor circulation of the extremities,
Arginine will act to increase the diameter of blood vessels, thereby
allowing increased blood flow to reach constricted areas.
Arginine presents benefits to hard training athletes.
Supplementing with Arginine may boost the immune system,
thereby allowing the athlete to train harder and avoid the
detrimental effects of minor illnesses associated with overtraining.
Athletes who are discontinuing the use of androgenic or anabolic
steroids may benefit from supplemental arginine because steroids
often lead to hypertension, and the accumulation of bad cholesterol.
Arginine has been shown to help reverse these conditions.
Due to Arginines ability to increase growth hormone levels,
its ability to encourage lipid oxidization, its ability to lower
blood pressure, and its ability to decrease arterial plaque,
supplemental arginine may prove beneficial for obese persons.
How much should be taken? Are there any side effects?
Individuals with existing heart or psychiatric conditions
should consult with their physician prior to supplementing
with Arginine. With any amino acid containing product,
overdose is a possibility. Dosing with too much arginine
can lead to diarrhea, weakness and nausea. Clear dosing
guidelines have not yet been established, so it is best to
do what is known as "tolerance mapping".
Take a small dosage for one week, note the benefits and
the side effects, and increase the dosage until the benefits
are maximized and the side effects minimized.
Over time the two will converge and you will hit the optimal dose.
This process is similar to "receptor mapping" for bodybuilders
who use insulin and steroids.
Many protein powders on the market are fortified with
amino acids, including arginine. With this in mind, pay
particular attention to how much arginine you are ingesting
from sources. If you do not feel comfortable following the
above described procedure, it is always best to follow the
directions as prescribed on the products label.
Where can I get it?
There are many different brand names that
manufacture supplemental arginine.
REFERENCES
1. Alternative Medical Review. 2002, Dec;7 (6):512-22.
2. Appleton, J. 2002. Arginine: Clinical potential of a semi-essential amino.
3. Nakaki T; Kato R. 1994. Beneficial circulatory effect of L-arginine.
Japanese Journal of Pharmacology. Oct, 66:2, 167-71
4. http://1001herbs.com/l-arginine/
5. Reyes AA; Karl IE; Klahr S Role of arginine in health
and in renal disease [editorial] American Journal of Physiology, 1994 Sep, 267:3 Pt 2, F331-46
6. Albina JE, Mills CD, Barbul A, Thirkill CE,
Henry WL Jr, Mastrofrancesco B, Caldwell MD. Arginine metabolism in wounds.
American Journal of Physiology 1988;254:E459-E467.
Friday, September 21, 2012
How And Why You Should Bench Press, The Upper Body Mass Builder!
The Bench Press is one of the most popular exercises in the gym.
An upper body exercise that allows you to use the most weight, the bench press build is the best exercise to build upper body strength. It activates a large number muscles like the pectorals, shoulders, triceps and forearms. The main muscle group targeted is the chest muscles. There are also stabilizer muscles involved in the execution of the lift. The bench press is one of the measure of a person's strength.
Why should you bench? How does it help? Here's a list of benefits:
1) Build Muscle. Basically, the reason why a person bench normally, is to get a big chest. Why do you want a big chest? There's no need for me to explain, you know why! It also build the shoulders and the triceps.
2) Build Strength & Power. The bench press is a strength training exercise. It's the upper body exercise that allows you to use the most weight. And once you've built strength, you can improve your power using the it. Power is your ability to exert a force, over a distance in the least time possible. It's a combination of speed and strength. Both strength and power, are measures of fitness.
3) Improve Bone Density. The bench press is a compound, multi-join exercise. The bones involved during the execution of the exercise will get denser when you do the bench. Basically, it causes you bone cells to deposit bone tissues in these bones (arm, hand, shoulder, chest).
4) Maximise Workout Productivity. The bench press is a compound move and many muscles are involved. So if you're short of time, do the bench press to train your upper body. Also, if you do it properly, the bench press can be quite a tiring exercise that taxes your nervous system.
So if you're looking for an exercise to train your upper body, it's the bench press!
How do you perform the exercise?
1) Set up the barbell to the correct height and add the weights you're going to use.
2) Lie flat on the bench, grip the barbell and lift it off the rack. Hold it up with arms locked. This is your starting position.
3) Lower the bar straight until you chest (I prefer nipple area) then raise it back up. Remember to not lock your elbows this time. That's one rep.
4) Do as many reps as you want/can. Then place the barbell back on the rack.
Here are some pointers and tips.
1) Grip the bar with your thumb at the front to prevent the bar from slipping off.
2) Adjust your grip width accordingly. A narrower grip transfers the weight from the pectorals to the triceps. Too wide a grip and the bar travels a shorter distance
3) Squeeze your shoulder blades and keep your chest up. Don't allow your shoulders to roll forward. Maintain a tight upper back throughout the whole set.
4) Plant your feet firmly on the ground. It'll provide stabilization.
5) Press the bar in a straight line. Lower it straight down and push it straight up.
6) Always have your upper back (shoulder blades) and glutes on the bench at all times. It is OK the arch your back. Just ensure your glutes are not off the bench.
And as for all exercise, always exhale when you're exerting and inhale during the eccentric portion. In this case, exhale when pushing it up. Inhale when you're lowering the barbell.So next time you hit the gym and you're looking for something to train your upper body like no other, go do the bench press!
An upper body exercise that allows you to use the most weight, the bench press build is the best exercise to build upper body strength. It activates a large number muscles like the pectorals, shoulders, triceps and forearms. The main muscle group targeted is the chest muscles. There are also stabilizer muscles involved in the execution of the lift. The bench press is one of the measure of a person's strength.
Why should you bench? How does it help? Here's a list of benefits:
1) Build Muscle. Basically, the reason why a person bench normally, is to get a big chest. Why do you want a big chest? There's no need for me to explain, you know why! It also build the shoulders and the triceps.
2) Build Strength & Power. The bench press is a strength training exercise. It's the upper body exercise that allows you to use the most weight. And once you've built strength, you can improve your power using the it. Power is your ability to exert a force, over a distance in the least time possible. It's a combination of speed and strength. Both strength and power, are measures of fitness.
3) Improve Bone Density. The bench press is a compound, multi-join exercise. The bones involved during the execution of the exercise will get denser when you do the bench. Basically, it causes you bone cells to deposit bone tissues in these bones (arm, hand, shoulder, chest).
4) Maximise Workout Productivity. The bench press is a compound move and many muscles are involved. So if you're short of time, do the bench press to train your upper body. Also, if you do it properly, the bench press can be quite a tiring exercise that taxes your nervous system.
So if you're looking for an exercise to train your upper body, it's the bench press!
How do you perform the exercise?
1) Set up the barbell to the correct height and add the weights you're going to use.
2) Lie flat on the bench, grip the barbell and lift it off the rack. Hold it up with arms locked. This is your starting position.
3) Lower the bar straight until you chest (I prefer nipple area) then raise it back up. Remember to not lock your elbows this time. That's one rep.
4) Do as many reps as you want/can. Then place the barbell back on the rack.
Here are some pointers and tips.
1) Grip the bar with your thumb at the front to prevent the bar from slipping off.
2) Adjust your grip width accordingly. A narrower grip transfers the weight from the pectorals to the triceps. Too wide a grip and the bar travels a shorter distance
3) Squeeze your shoulder blades and keep your chest up. Don't allow your shoulders to roll forward. Maintain a tight upper back throughout the whole set.
4) Plant your feet firmly on the ground. It'll provide stabilization.
5) Press the bar in a straight line. Lower it straight down and push it straight up.
6) Always have your upper back (shoulder blades) and glutes on the bench at all times. It is OK the arch your back. Just ensure your glutes are not off the bench.
And as for all exercise, always exhale when you're exerting and inhale during the eccentric portion. In this case, exhale when pushing it up. Inhale when you're lowering the barbell.So next time you hit the gym and you're looking for something to train your upper body like no other, go do the bench press!
L-Citrulline and L-Arginine: Muscles In the Making?
By Jerry Toffle
You've probably seen these perplexing words somewhere in a nutrition store, on the label of work out supplements, and maybe even on the nutritional facts of the energy drink you had at that awesome RAGER last night. But WHAT THE HECK do these words mean and should you care? The answer is YES! You should always care what you put inside your body. In this article I put all the facts on the table about L-Citrulline and L-Arginine. Read on and prosper!
L-Citrulline What is it? L-Citrulline is an amino acid that is produced naturally by your body. For those of you unfamiliar with amino acids, they are the building blocks of protein in your body, which are responsible for numerous beneficial functions. Our body actually converts L-Citrulline to that other confusing word below (L-Arginine).
Ultimately that conversion leads to the production of nitric oxide. Where is it found? L-Citrulline is most prominent in watermelons, but it can also be found in lower dosages in foods like; walnuts, meat, fish, eggs, milk, and legumes. Uses Many nutrition companies have produced L-Citrulline supplements touting increased blood flow.
L-Citrulline can also be a common ingredient in Nitric Oxide supplements which market to bodybuilders and aspiring ones the like. These supplements showcase more of the muscle development related benefits that I mention below. You may also find that some energy drink makers include L-Citrulline in their blends. This is done for it's energy boosting benefits.
Benefits
The major benefits of L-Citrulline include:
• Aides in muscle development
• Helps prevent muscle fatigue and helps with muscle recovery
• Improves erectile dysfunction
• Promotes the production of insulin, creatine, and the growth hormone
• Helps maintain a proper nitrogen level in your body
• Helps remove ammonia (toxic and can damage our cells) from the body L-Arginine
L-Arginine
What is it?
L-Arginine is also an amino acid used for a variety of beneficial functions in your body. The body converts this amino acid into nitric oxide. Nitric oxide in turn smoothens the walls of your blood vessels which allows them to expand wider for improved blood flow.
Where is it found?
You've probably seen these perplexing words somewhere in a nutrition store, on the label of work out supplements, and maybe even on the nutritional facts of the energy drink you had at that awesome RAGER last night. But WHAT THE HECK do these words mean and should you care? The answer is YES! You should always care what you put inside your body. In this article I put all the facts on the table about L-Citrulline and L-Arginine. Read on and prosper!
L-Citrulline What is it? L-Citrulline is an amino acid that is produced naturally by your body. For those of you unfamiliar with amino acids, they are the building blocks of protein in your body, which are responsible for numerous beneficial functions. Our body actually converts L-Citrulline to that other confusing word below (L-Arginine).
Ultimately that conversion leads to the production of nitric oxide. Where is it found? L-Citrulline is most prominent in watermelons, but it can also be found in lower dosages in foods like; walnuts, meat, fish, eggs, milk, and legumes. Uses Many nutrition companies have produced L-Citrulline supplements touting increased blood flow.
L-Citrulline can also be a common ingredient in Nitric Oxide supplements which market to bodybuilders and aspiring ones the like. These supplements showcase more of the muscle development related benefits that I mention below. You may also find that some energy drink makers include L-Citrulline in their blends. This is done for it's energy boosting benefits.
Benefits
The major benefits of L-Citrulline include:
• Aides in muscle development
• Helps prevent muscle fatigue and helps with muscle recovery
• Improves erectile dysfunction
• Promotes the production of insulin, creatine, and the growth hormone
• Helps maintain a proper nitrogen level in your body
• Helps remove ammonia (toxic and can damage our cells) from the body L-Arginine
L-Arginine
What is it?
L-Arginine is also an amino acid used for a variety of beneficial functions in your body. The body converts this amino acid into nitric oxide. Nitric oxide in turn smoothens the walls of your blood vessels which allows them to expand wider for improved blood flow.
Where is it found?
Friday, February 3, 2012
Learn which exercises work best to build biceps and triceps.
Learn which exercises work best to build biceps and triceps.
You should be able to find several indispensable facts about chest exercises in the following paragraphs. If there's at least one fact you didn't know before, imagine the difference it might make.
If you don't have accurate details regarding chest exercises, then you might make a bad choice on the subject. Don't let that happen: keep reading.
Learn which exercises work best to build biceps and triceps.
Author Shannon Clarke:
Specializing in sport performance at the University of Alberta
The following paragraphs summarize the work of chest exercises experts who are completely familiar with all the aspects of chest exercises. Heed their advice to avoid any chest exercises surprises.
You can see that there's practical value in learning more about chest exercises. Can you think of ways to apply what's been covered so far?
Different chest exercises provide particular power for particular muscles. Learn which exercises work best to build biceps and triceps.
When you want to pit your brute strength against another man or woman, you aren't going to the gym to see who can do more lunges. Instead, it devolves into a shoving match, a bench press showdown.
Strong humans waged such contests for millennia in battlefields, gyms, military bases and elsewhere. To paraphrase Jeff Foxworthy: "You know you're a redneck if you've had a bench-pressing competition in your driveway or backyard."
Today we use stages and strongmen contests, flex-offs and street fights. Regardless of the competition setting, the goal is to win, right? Are you better served using a barbell, dumbbells or the Smith Machine?
Set aside preconceived notions and consider this strength issue from all sides and angles. You need the help. If you were content with your pectoral development and bench press prowess, you wouldn't read this article, would you?
Let's break this down category by category, and see how these iron-trade tools stack up in a pec-to-pec comparison.
Assess Strength Factor
You gain strength if you progressively lift more and more weight over time. If you can't lift more, something is terribly wrong. You may be lifting too fancy. You can perform advanced techniques like supersets, drop sets and forced sets, but you need to continually add more weight to the bar to become stronger.
Which of our three lifts works best for strength? In a study published in the Journal of Sports Science, researchers assessed the differences between the barbell, DBs and Mr. Smith. Twelve healthy males performed the three variations, resting 3-to-5 days between sessions.
When the study completed, the barbell loading weight was 3 percent higher than the Smith machine load, and the Smith machine was 14 percent higher than the dumbbell load. Subjects were able to lift 17 percent more weight at their one rep max using a barbell compared to a dumbbell.
The Smith machine has been criticized for locking the user into a certain position that could potentially raise the risk of injury. Keep in mind, this complaint is aimed at squats in the Smith machine rather than bench presses.
The study proves that most individuals can lift more weight by benching with a barbell. Take that route for maximum strength.
ADVANTAGE: Barbell
Chicks dig the long ball - and a man hoisting a loaded barbell over his chest.
Make Sure Both Sides Carry Equal Weight
Muscular imbalance is another key issue. If one pectoral is stronger than the other, your chest will be more lopsided than Tara Reid's boob job. Will a barbell-only workout regimen work? Not really. Barbell pressing masks muscular imbalances. The stronger side overcompensates for the weaker side and strength differences will grow.
If you chest press with dumbbells, you become aware of any strength mismatch, because one side will wobble or drop. Balanced body strength leads to superior performance and injury prevention in competitive sports. Even non-athletes need to consider strength imbalances and be concerned with long-term body stability.
ADVANTAGE: Dumbbells
A Symphony of Shred
You must make triceps a top priority if you want big guns. The triceps naturally contain more muscle mass than biceps, making triceps the primary upper-arm muscle.
Researchers noted the electrical activity (muscular activation) was greater in the triceps muscle when performing barbell chest presses compared to the dumbbells. The biceps came into play more when subjects performed the dumbbell lift compared to the barbell and Smith.
This determines which muscles to target when performing chest presses. Build triceps mass with barbells, but if you want bigger, stronger biceps, the dumbbell press gives you two tickets to paradise.
Note that researchers found no statistical difference in the electrical stimulation of the pectoralis muscle or the anterior deltoid across all three lifts. Whatever method you choose will not influence recruitment of chest and shoulder muscles.
ADVANTAGE TRICEPS: Barbell
ADVANTAGE BICEPS: Dumbbell
Assessing Convenience Factors
If you exercise at home, use dumbbells, unless you have a bench press machine. A full set of barbells and weight plates is optimal.
Most people don't have Smith Machines available in their home gym. In a gym, however, the Smith machine conveniently lets you move a decent-sized load without the help of a spotter. Essentially, the hooks fill the spotter function.
ADVANTAGE HOME: Barbell
ADVANTAGE GYM: Smith Machine
The Smith machine's name may be bland, but it offers a cornucopia of training opportunities.
The Final Verdict
There is no single, correct answer to the question. All modes have pros and cons, so it's important to take a good look at your individual situation and determine which is going to best meet your preferences and goals.
The body responds best to variability over time. Alternate lifts as weeks progress. Take advantage of the strengths of each; sidestep their limitations.
Attack chest and arm muscles with different methods to install movement patterns, promote further strength gains and help avoid plateaus. Be sure you consistently add more weight to the bar. Pay attention to proper form and discover what gives you the best results.
Now you can be a confident expert on chest exercises. OK, maybe not an expert. But you should have something to bring to the table next time you join a discussion on chest exercises.
Take time to consider the points presented above. What you learn may help you overcome your hesitation to take action.
To keep updated on any new articles you can goto our website and hit subscribe.
Patrick Judge
Editor
http://www.gainweightandmuscle.com
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