2) Trained the muscular
groups more small with little set regarding those largest ones. During the
phase of increase of a training cycle, many professionals make only 4-6
the following series for everyone of muscular groups: bicipiti, tricipiti, posterior trapeze, deltoidi and other muscular groups of small dimensions.
They make 8-10 for greater the muscular groups.
the 3) tractions to the slab are one of the more
effective exercises and underrate you for the ridges, and those weighted
down are bread for the teeth of strongest. If not the fairies, begun
endured. Tried taken of varied amplitude, lengthened well low and inarcate
the back during the ascending phase. Not preoccupied to arrive with the
mento over the slab: he is sufficient to approach it most possible (5-7 cm
of distance). Avoided like the plague oscillations and overhongs.
4) Chest straps that do not answer to no type of stimulus?
For two or three weeks, fairies the distensions, rather than on flat, one
tilted bench to 20-25 degrees, maintaining the more or less unchanged
cargos. Returned therefore to the distensions on flat and, probably, the
chest straps will answer growing to the variety of the training.
5) Begun the training with an underdeveloped muscular
group. Adapted your program so as to to train the muscular group that at
the beginnig gives problems to you endured after one pause in the cycle of
training and of the session.
6) Tried to low execute the pushes for the tricipiti ones
with one taken to wide how much the shoulders to the place of the
tightened taken one. In many cases, the greater stability is translate in
heavier cargos, that they favor one more consisting increase. For some,
moreover, smaller stress to cargo of the wrists will be one manna.
7) never not jumped the breakfast. Even if you want to
become thin, in this way you will succeed only to slow down the metabolism,
rendering more difficult your enterprise and creating the ideal conditions
in order to stuff oneself to you later on. If you want to acquire muscular
mass, you will not make other that to deprive itself of the necessary
nutriment to the increase. Supposing that you have had supper to the eight
of evening and pranziate to the eleven day after, they are also always 15
hours of fast.
8) Consumed 50-75 grams of carbohydrates within 20-45
minuteren from the end of the training. Therefore taken advantage of one
particularly favorable physiological situation in order to reconstitute
the glycogen supplyes. After 45-60 minuteren approximately, you will have
lost the favorable occasion and becomes difficult to completely restore
the muscular supplyes of glycogen in the arc of the 24 successive hours.
The ideal is the simple carbohydrates, like those contents in drinks
9) One of the more diffuse errors between the
principianti is the sovrallenamento. Perhaps they make it for ambition or
a sense of the too much marked duty, but in both cases the result is that
one to limit the increase. The varied definition of sovrallenamento from
person to person, but if trained the same muscular group more than two
times to the week or fairies 15 series for every muscular group in order
much time, probably will be found again in this condition.
10) When you assume creatina monohydrate, jumped the
phase of “overload”. Recent studies indicate that the assumption of a dose
more elevated for five days continuation from a dose of 2-3 maintenance
grams to the day does not produce an increase of the creatina in muscles
advanced to the 2-3 assumption grams to the day for 30 days (without
overload begins them).
11) In the greater part of the distension exercises,
avoided the taken one without inches. If taken in which it is bundled up
the slab with the inches provokes annoyance to the wrists, tried to
ruotare the hands in hour or counter-clockwise sense leggermente, without
to exaggerate. If the ruotate ones too much risked to get worse the things.
Seized the slab so that the cargo is found directly over the forearms,
without flettere the wrists to behind.
12) To the aim to estimate the every day caloric
requirementses of a bodybuilder medium that are trained intensely, you
entrust yourselves to the following indications expressed in grams for
every kilogram of weight: 2,2 grams of proteins, 4,4 grams of
carbohydrates and 0,66 grams of fat people (preferibilmente essential fat
acids like those present ones in seed, safflower, linen seed oils of ribes
black and soia).
13) If not succeeded to go in arena while you are in
travel, tried to make stretching to the place of the training with the
weights. Probably you will not grow, but the search indicates that the
stretching static it can limit the associate muscular atrophy to this kind
of suspensions of the training. In order to lengthen all muscles of the
body minuteren are enough 20-30
14) the costanza is all. You train yourselves, eaten and
rested when and as you must, avoiding that the costanza is transformed in
one risen of obsession. If understood to you to jump one session, a meal
or to grant some food “forbidden to you”, not you of fairies one disease.
The important is that it does not become a habit.
15) Trained muscles of the neck. Little muscles succeed
to communicate a sense of physical force how much a neck very developed.
Be a matter of a muscular group much sensitive one to the training, two
times to week are enough to three series in order to obtain turn out to
you worthy of famous.
16) Trained the calves with heavy cargos and an elevated
number of repetitions. You choose a cargo ahead with which you think of
being able to complete 4-5 repetitions, then gone to oltranza. You could
remain surprises in discovering to succeed to make some 12-15!
17) not ruotate the shoulders during the shrug (up of
shoulders). Beyond increasing the risk of traumi, similar spins do not
give some additional benefit. Limited to you to raise and to lower the
shoulders in vertical.
18) Eaten approximately every three hours. If you want to
become thin, small fairies meal; if instead you want to accumulate mass,
the meal will have little more to be consisting. A good general rule
consists in subdividing the every day caloric requirementses in 5-6 meal,
trying to consume 60% within one of the afternoon.
19) In order to guarantee the complete development of the
shoulders, not neglected the posterior deltoidi. Even if you have little
time in order to train to you, you will succeed senz' other to find the
way to thread two inverse cross series in the program. It turns out to you
will convince to you that of it is worth the pain indeed.
20) In order to assure the homogenous development of the
deltoidi, fairies the distensions over the head from seated on one
horizontal bench, rather than on one endowed bench of vertical back. Many
stretch in fact to lean themselves to behind against the back, finding
again themselves making distensions with a steep inclination that
concentrates the stimulus on the front deltoidi. In lack of a posterior
support, it is stretched to maintain the busto erected, a position that
concurs to stretch the cargo vertically, stimulating in more effective way
the three portions of the deltoidi.
21) In order to improve the muscular definition, fairies
at least 20 minuteren of aerobica before breakfast and avoided to eat
after the seven of evening, less than does not train the evening late.
22) If possible, you choose one well illuminated arena
with filament lamps or natural light. Scientific studies demonstrate that
the fluorescent lamps can exasperate the mental fatigue. The ideal in
order to train itself to the maximum of the intensity is not sure.
the 23) curl unilateral in feet they are between the more
effective exercises, but also more it neglects to you, for the bicipiti ones. Seized the back of a slanted bench in order not to lose the
equilibrium and, in order to increase the intensity, tried to make some
repetition to hammer once caught up the yielding.
24) You train yourselves with the weights for
approximately 45-60 minuteren (excluded the stretching). Beyond succeeding
to work more intensely, you will have little probability than “to burn you”
for the fact to train to you too much.
25) You entrust yourselves to proteiche sources in order
to obtain the raw materials necessary to construct muscles. We cite of it
some: lean cuts of manzo, pollo, fish, latte, proteici eggs and some
integrators (you read the labels carefully). Avoided the worked meats and
the latticini dolcificati.
the 26) composed exercises (multiarticular) heavy remain
the more effective instrument in order to develop muscles. They will not
even be beautiful to see neither comfortable to make, but you can star
sure that works. Between the best ones, we remember distensions on bench,
military press, rematori to busto flesso, squat and means detach.
27) a recent survey between the greater bodybuilder
professionals has shown that the five more diffuse integrators are, in
importance order: 1) sieroproteine in powder; 2) glutammina; 3) creatina;
4) vitamin C; 5) multivitaminico integrator that magnesium contains,
potassio, soccer and zinc.
28) In order to develop muscles, you train yourselves not
more with the weights than 3-4 times to the week. If trained intensely and
with heavy cargos (as you would have), making more you would not succeed
to recover completely.
29) proporzionato Development. To have many muscles he is
good what, on condition that they are distributed in the just places. In
estimating the physicist of a person, our eye passes automatically from
the shoulders, to the life until the calves. Three parts of your body not
neglected the relationship between these.
30) Many professionals assume 2-3 grams of glutammina
before coricarsi. Since the glutammina has anticataboliche property, the
scope is to limit the destruction of the muscular woven ones during the
nocturnal hours that, practically, are equivalent to along fast.
31) If you are vegetarians, you assume 2-3 grams of a
aminoacidico complex to every meal. In this way, beyond improving the
total biological value of proteins consumed, reduces the risk to incur in
deficiencies of some amino acid.
32) Exist a meal post-training of quality, bond,
comfortable to transport, than it does not go badly in the ag from arena,
supplies optimal simple carbohydrate proportions and complex, a moderated
proteico contribution, is easy reperibile and little expensive? Yes, draft
of some alimony for babies, like the cream of rice, porridge (of the mixed
oats) or cereals. You choose between the three options which preferred but
eat of it 2 or 3 miniportions to you. A medium portion contains
approximately 20 grams of carbohydrates, 1 gram of fat proteins and
33) If the training of the arms does not produce more
some progress, tried to train bicipiti and tricipiti the same day: it
turns out will make to you to explode the sleeves of your shirts. If
already the fairies, gone to point 38.
34) You hold some confection of substitutive meal in
powder in office or the ag from arena and uses them to you when you would
be forced to jump a meal or to please you of a raid in a fast-food.
35) In the within of the debate on the ideal depth of the
squat, some advise to come down hardly to of under of the position in
which thighs they are horizontal, others to stop itself little to of over.
You keep in mind the council of the bodybuilder that, more than every
other, it is successful to develop to the maximum the musculature of
thighs: Tom Platz. “You come down until in bottom and returned on and the
increase will come from himself”.
36) Some blot some for the distensions for the shoulders
force to up raise the cargo but also leggermente to behind rather than
second one closely vertical trajectory. In such case, tried to turn to you
with the chest towards the back. This small sagacity sometimes is
sufficient to transform a mediocre exercise in one infallible instrument
in order to develop massive deltoidi.
37) and' possible to train itself too much intensely? The
clearer answer has formulated it Lee Haney, many times over Mr. Olympia,
asserting: “It must stimulate muscles, not to destroy them”. The intensity
is important but, like in all the things, it is possible to exaggerate.
38) Waves to avoid the trouble, are to mental level that
physicist, changed one what at least every time that trained a data
muscular group. If the last time you have made curl with the balance and
curl of concentration for the bicipiti ones, in the following session
fairies curl with the balance and curl from seated with the handle-bars.
Many champions do not repeat the same exercises two times of continuation.
39) To the ends of the muscular development, the sleep is
important how much the correct feeding. In spite of the differences it
characterizes them, seems that eight hours of uninterrupted sleep are the
minimum for whichever bodybuilder that it is trained hardly.
40) You take in consideration the hypothesis to assume
integrators classifies to you like nootropici, or “smart nutrients”, that
they serve to improve the mental lucidità. Such composed difficultly they
will have effects directed on the muscular increase but, improving the
concentration, they can contribute to improve the physical performances.
41) If you want just to become thin, begun to run. The
suggestion is to run for 40 minuteren to the mattino, as soon as it raises
to you, before making breakfast That will make that your metabolism you
increase and will be begun to lose weight. Training, diet and aerobica=
Loss of weight!
42) While executed a series, you would have to
concentrate on one single thing: the feeling that tried when a muscle
executes a data correctly movement. If the concentration is such makes you
to lose the account of the repetitions, much best. All know to count, but
little are in a position to realizing one strongly tuning between the mind
43) Considered the water like the fourth main nourishing
element. Not assumetela random, but it plans you of it the consumption
with the same precision that to reserve to the programming of the meal.
The bodybuilder intelligent they drink some approximately 2 liters to the
the 44) rich diets of fat people do good? The argument is
controversial, but least persons indeed seem to benefit from one diet of
this type. Draft moreover of not convalidati sporadic data scientifically.
The ideal diet for the athletes, in the greater part of the cases, is
characterized from proteins in abundance, carbohydrates with moderation
and little fat people.
the 45) In passing in review programs of training of your
preferred professionals in order make you to come some idea, keep in mind
the council of Fred Hatfield, alias “Dr. Squat”: “The happened one of an
athlete probably does not depend on the things that ago in various way
regarding its connect. For having a physicist champion the elements and
the strategies would have to be more useful that join them”.
46) If during the week you have little time to dedicate
to the training, tried to make two sessions weeklies magazine for all the
body. Fairies 4-5 series for greater the muscular groups and 2-3 series
for those smallest ones. In order to prime the increase, give to us within
with all the intensity quickly of which you are able, with heavy cargos
47) Between the innumerevoli types of proteins in
commerce, which are the best ones? It depends on yours objects physicists
to you. If you want to increase to the maximum the muscular mass, is the
search that the experience of many persons they indicate that the choice
would have to fall back on the idrolizzate sieroproteine, on condition
that they contain at least 60% of of and tripeptidi.
48) the ideal moment in order to train itself with the
weights, being to some studies, is the afternoon, because the corporea
temperature more is elevated. And the warmer muscles are stronger.
49) Recently a lot has been discussed on the advantages
of the execution about one single series until the muscular yielding or
more series than every exercise. The answer is simple: more of one series.
It demonstrates the scientific search and, between all expecting to the
title it of Mr. Olympia, of it you will not find one that limits not to
make one single series for muscular group.