Best Shoulder Workout for Mass

Shoulder sessions are fantastic to assist obtaining massive, complete, spherical shoulders. An individual who has huge shoulders and traps commands respect and search effective. They are 1 of the handful of muscle mass teams that seems fantastic even when you are wearing tops like t-shirts or jumpers.

Back again in the ‘golden age’ of bodybuilding the shoulders were think about by several to be one of the most crucial physique components. Bodybuilders expended hours on the military press, pushing really hefty fat, in the desire of getting some excellent shoulders.

For example one of the best pure shoulder exercises for mass is the push press. The push press is just like the military press except you get to use your legs a little bit in the initial portion of the lift. This allows you to lift more weight overhead. When you do this exercise, it’s best to do them as fast and explosively as possible. The pressing muscles of the upper body respond best to high volume, high intensity, and heavy weighted workouts so the push press would be a perfect choice if you want to develop some mass.

Another great exercise that don’t get touched upon a lot that would give you a nice set of shoulders is basically dead lifts. Such dead lifts are traditionally seen as the upper back exercise, but they are brutally effective in hitting your traps, thickening up your neck, and add mass to your rear deltoids and entire upper body region since a lot of these major muscles have to isometrically contract to keep everything in place. These lifts are the same as regular dead lifts except you pull the whole weight from a pool of pins so the mass is off the ground. It shortens your range of motion, allowing you to traditionally lift heavier weights. By pulling and pressing heavier weights over time, you will no doubt build an impressive physique and a large pile of weight on your upper body.

Now that we have taken care of the heavy mass builders, let’s start focusing on the smaller muscle groups such as the lateral head of your deltoids and the rear head. Now the next exercise that I’m going to recommend is something that you definitely have seen before, but possibly never attempted this way of executing it before.

So the next exercise that I would recommend is one arm lateral raises. The big difference is that you are going to be using a much heavier weight than normal and a little body English. A lot of people only use light weights for this exercise, which I don’t understand why because it’s a muscle just like any other. I remember hearing a big time top pro bodybuilder specifically using only these in his workouts to really bring up his delts and even out his shoulders. He said they worked perfectly. So this what you’re going to do is pick up a heavier than normal dumbbell that you would usually use for this exercise, hold it by your side then dip with the legs slightly and raise the dumbbell all the way up to shoulder level. Try and pause for a brief second to get a maximum contraction and slowly lower the weight back down emphasizing the negative portion of the rep

The last exercise that I would recommend to really develop your rear deltoids is face pulls. So what I want you to do is set up the rope attachment inside of the pulley system and raise it to around eye level. From there, take an overhand grip with your palms facing down and your hands all the way at the closure of the rope by the knot. Slowly step back until the weight plates are off the sack and pull the rope towards your chin splitting it at the end of the contraction where you feel it the most in your upper back and rear deltoids. Slowly return all the way down and repeat the sequence.

All in all I hope you enjoyed these 4 shoulder exercises for mass. It might be a little different than what you might have been assuming but they definitely work and they’ll pack on the mass in a short amount of time. Just make sure to press heavy and fast with a lot of volume. Don’t always go to failure and make sure to really hit the targeted muscle.

Bodybuilding Tips for Women

Though women bodybuilding seems to be a much hyped sport, achieving a well toned body is no easy job. Besides following bodybuilding workouts for women, they also need to concentrate on their diet. Women cannot gain muscles simply by performing weight training exercises. An effective diet plan should also be incorporated in bodybuilding programs for women in order to get the desired result.

Bodybuilding Diet for Women

Bodybuilding that involves gaining muscles and strength, cannot be achieved without a proper diet. Daily calorie intake of a bodybuilding diet should also be monitored as excess calorie consumed will get converted into fat. Also, women, due to their anatomy, tend to store more fat than men. Therefore, the diet should be low in fat and cholesterol.

As we all know, muscles consists of proteins, so it is very important to have a high protein diet. To gain extra muscles, intake of proteins in sufficient amounts is essential. Proteins play a crucial role, not only to gain muscles, but also to repair damaged muscle tissues that may occur during exercise.

Diet Plan

A diet for women must be rich in healthy foods and there is no place for junk foods. Keep in mind, having 2 meals daily will certainly not fulfill bodybuilding nutrition. As women need to perform heavy weight training exercises to build muscles, adequate supply of nutrients is necessary from time to time. However, this is not possible by simply taking 2 meals. Instead, having 5-6 meals, each meal containing the right combination of high quality proteins and carbohydrates, can surely assist a woman’s bodybuilding goals. Firstly, carbohydrate intake should decrease gradually as the day progresses , whereas the amount of proteins in each meal should remain constant as they are crucial to stimulate muscle growth.

Diet Structure

As aforementioned, bodybuilders need to follow a balanced diet that is composed of 5-6 meals per day. This diet format is important to satisfy the increased energy needs of the body. A rigorous training routine for muscle-building requires higher calorie intake, which can be achieved by following a diet rich in carbohydrates and healthy proteins. Breakfast, lunch, and dinner should include these nutrients in appropriate proportions. A detailed structure of pre-contest bodybuilding diet for women is given below:

Breakfast: Eggs, being a rich protein source can be included in the breakfast. Egg whites, and fruits for carbohydrates can be ideal for breakfast. Women can also eat whole wheat toast bread and a slice of cheese (low-fat), for breakfast. Fish or broiled chicken are also a good choice for breakfast, as these foods are high in proteins.

Lunch: A lower fat lunch is important but make sure it is packed with proteins. Tuna fish is certainly preferred by many women bodybuilders during lunch. A tuna sandwich made from wheat bread can definitely serve the purpose. Tomato and lettuce slices, along with low-fat yogurt, can also be eaten during lunch.

Dinner: As proteins are an integral part of a bodybuilding diet, women can have salmon or broiled chicken during lunch. Ensure that the chicken is not baked or fried. Salmon, also referred to as the perfect bodybuilding food, provides high protein quality. Having 5-6 pieces of salmon, supplemented by fresh steamed vegetables or baked potato can be an ideal combination for lunch.

The other 2-3 meals should consists of fruits and cheese. Protein shakes (bodybuilding supplements) in between meals( especially after a workout) are popular choice for bodybuilders. Drinking sufficient water can have a positive effect on bodybuilding as well. Women serious about bodybuilding need to consume 8-10 glasses of water daily to stay well hydrated.

Although bodybuilding diets are high in protein, women need to consume lean protein that can be obtained from eggs, broiled chicken, or fish. Also, protein consumption has to between 0.8-1.0 gm of protein, per pound a woman weighs. Including vegetables and fruits in every meal is equally important for sufficient intake of carbohydrates and to increase energy levels. Diets for women bodybuilders should never contain carbonated beverages. Instead, water and green tea can be a good option to enhance fluid intake.

Bodybuilding diets work only when they contain proteins and carbohydrates in appropriate amounts. Also, besides diet, proper bodybuilding diet, join a weight training program to promote muscle growth.

Bodybuilding Supplements Effects

Are you trying to build up muscles and have started taking bodybuilding supplements? In that case, you should be aware of bodybuilding supplements side effects. Read this article to know more.

odybuilding supplements are usually consumed by athletes and those who wish to increase their muscle mass. These also improve their performance in sports. But, it is necessary to do a bit of research before opting for any supplement, as they increase the muscle mass drastically in a very short span of time, which might prove to be either futile or harmful. Some of the supplements are obtained from natural products, which do not cause much harm to our body if taken in small quantities. However, excessive consumption harms our system, as the body cannot get rid of the excess oil-based vitamins present in them. One must remember that every supplement has its own side effects. The fact is that if we follow a proper diet, exercise regularly, and take rest, we do not really require these supplements. Following is a list of various dietary supplements for muscle building along with their side effects.

Creatine

It is believed to be the most popular supplement ever since it came into the market. Creatine is mostly taken by bodybuilders and sports persons. It is available in both powdered and capsule form. The dosage prescribed to a healthy person is 5-20 grams per day. Creatine is an organic acid that is already present in our muscle cells. It absorbs water from different organs of our body and deposits it into the muscle cells. As a result, there is a lack of water supply to other organs and they suffer from dehydration, thereby causing cramps. One of the dangers of this chemical is the piling up of extra calories. It increases the muscle energy and the body starts gaining weight at an unhealthy rate. Another side effect of creatine is that it causes kidney problems. It has been noted that its long-term use transforms kidney stones into ulcer. Other complications of the kidney have also been seen in people consuming more creatine. It also causes stomach cramps, nausea, and other such problems, and increases the reproducible rate of tumor cells. If you are already suffering from nephritic problems, you should consult a doctor before taking this particular supplement.

Caffeine

Caffeine is a stimulant, the dosage of which is ideally 300 mg per day. It is considered to be a comparatively safe supplement when consumed in moderate amounts. Bodybuilders take large doses of caffeine in order to obtain more energy for a rigorous workout regime. Some of the side effects of this chemical are palpitation, nervousness, and diarrhea. Too much consumption of caffeine may also cause acute dehydration, insomnia, and restlessness.

Andro

Andro hormones are converted to testosterone in our body, which influence the growth of muscles. These are taken by the athletes for muscle building. The dosage recommended for these supplements is 200 mg per day. Some of the side effects are baldness, facial hair growth, and sometimes even breast cancer. Sexual dysfunction can also be a side-effect as a result of testosterone boosting. Andro supplements cause reduced sex drive in men and increased sex hormones in females. It can interrupt the menstrual cycle in females.

Glutamine

Glutamine is a non-essential amino acid that is innately present in our muscles. It aids in building the muscle tissue. Dosage for glutamine consumption for athletes is 5-15 grams per day. Excess consumption of this supplement may result in manic depression, upset stomach, nausea, lack of concentration, body ache, and it often affects the brain as well.

Nitric Oxide

Nitric oxide is a naturally occurring compound present in our body. It increases the muscle mass by providing more nutrients to the skeletal muscles. It is taken by professional bodybuilders and sports persons. It is better to consult a physician before taking any dosage of nitric oxide,as overdose can cause nausea, headache, and migraine. Harmful side effects include severe breathing problems, asthma, and weakness. Another side effect is rapid heart rate, palpitation, and some other health problems.

Other Supplements

Thermogenic supplements, whey protein, multivitamin, and mineral supplements can also be taken to increase muscle mass. Higher dose of thermogenic supplements leads to palpitation, nervousness, and behavioral changes. Side effects of whey protein include allergic reactions, liver damage, and kidney stones. Excess dose of multivitamins causes headaches, muscle ache, and dehydration. High dosage of minerals may lead to an upset stomach, muscle weakness, constipation, and so on.

Bodybuilders should be cautious about the side effects of the supplements they take. The components present in proteins are aspartame, saccharin, fructose, and artificial colors. These supplements are sweetened with chemicals rather than natural sweeteners, which is not good for our health. Aspartame, on breaking down, produces formic acid and formaldehyde, which damage the nerve cells. Long term use of whey protein damages the liver and also causes renal problems.

The side effects of these supplements may differ from person to person. therefore, it is always better to consult a doctor before consuming them. If at all required, it is always better to find out all the positives and negatives of the supplement and then consume it, that too in prescribed doses. After all, health is the greatest wealth.

Natural Bodybuilding Tips and Techniques for Men

bodybuildingEffective bodybuilding is possible if one follows proper methods and instructions. Here are some bodybuilding workout and diet tips for men.

A well built body is one of the greatest assets of a man. If you too wish to have a well chiseled body, you should lose weight and go for bodybuilding. If you are a beginner, then you definitely should go through the following tips before beginning your regimen. These are the basic tips that should be followed by bodybuilders in order to reach their goal.

Natural Bodybuilding Tips and Techniques

Losing weight is necessary before going for muscle building activity. Therefore, if you are obese or overweight, you need to first reduce weight by following a weight loss program. Bodybuilding should be undertaken only at the gym under the supervision of a certified trainer. The nutritionist will help you chalk out a diet plan that you need to follow regularly.

Diet Tips

  • You need to consume the required amounts of calories. You will require a healthy high calorie diet if you are working out extensively.
  • Your diet should be high in protein as it is required for building muscles. But at the same time, you also need to include good amounts of carbohydrates and minute amounts of fats to gain energy.
  • All fatty and junk food should be completely excluded from the diet since it contains excess fats and cholesterol which leads to weight gain.
  • It is essential to keep the body hydrated, and hence, one should drink sufficient amounts of water. Alcohol should be cut down from the diet as it leads to dehydration and weight gain.
  • Proteins in different forms like protein shakes, protein drinks, eggs, pulses, fish, etc., should be consumed post workout. There are also several brands of muscle building supplements for men that can be used on consulting your nutritionist.

Exercise Tips

  • One should have a specific exercise pattern and not try out different (all) exercises, weight training methods at the same time, as it can lead to injury.
  • Cardiovascular exercises, strength training, lifting weight, etc., all three are essential if you wish to build muscles.
  • Bodybuilding workouts usually last for 40-60 minutes every day.
  • Bodybuilding workouts should be divided into different sets and done alternately. This way, workout doesn’t get boring and monotonous. Your instructor will inform you about the same.
  • A warm up or stretching should be done at the beginning of the workout and NEVER at the end. This way, your body becomes flexible, and hence, it is easier to carry out further workouts.
  • If you experience pain or discomfort of any kind while performing any of the workouts, you should inform the trainer immediately, stop the workout, and take proper treatment. Ignoring the pain can aggravate the condition.

Lastly, along with these diet and exercise tips, you should also remember that sleep or rest (for a complete day) and motivation is equally important to succeed in building muscles effectively