It seems that the quiet before the storm is the key for an efficient workout that gives the best results, yes you can use workout songs during your workout but, according to some new studies, you should know a secret before going to the gym to grow muscles.

So when i prepare myself for a good workout, i’ll usually listen to something that would energize me like some rock songs or watch some mma fights for a boost of adrenaline and testosterone but now i’m messed up after i’ve read that secret to get stronger in the gym .

The small secret to get stronger in the gym might be to stay more relaxed rather than agitated. The research done at Bridgewater College from Virginia showed that relaxation techniques were better than high violence and hardcore techniques for obtaining that immediate adrenaline strength boost in the gym for the selected subjects.

For this study the subjects did max bench press reps with 225 poundsafter:

• lying quietly in a dark room listening to soft music
• watching video of aggressive football footage
• no training technique (plain workout)

Guess what? The results showed that the small secret to get stronger in the gym is to be peaceful before going to the gym because the study subjects performed about two more reps after the relaxing experience than after the other two! Shocking isn’t it?

Even if he used steroids it doesn’t matter, the result was perfect. This is Johnathan Lee Johnson before bodybuilding as a young basketball player!

First of all if you want to get 6 pack abs or washboard abs then crunches are the most effective and best exercise for developing shredded abs.

Some people think that if you’ re bending the spine forward like when you’re doing crunches then a lot of stress is put on the spine disks and that’s correct.

Some researches show that flexing the spine is actually good for the spine’s disks because it can increase flexibility and reduce low-back pain. The best method for gaining washboard abs is truly by doing lots of crunches!

If you get backaches while doing crunches for those six pack abs, then you did something wrong:

• Doing crunches right after you wake up to get washboard abs is a bad move because spine disks absorb fluid while you sleep and the pressure inside them when you wake up is 250% higher than before going to bed. Don’t stress the disks, wait for at least two hours to pass..
• Using a poor form while doing crunches won’t do so much good for your abs and your back as well! (maybe core exercises are a good solution if you don’t know how to do crunches properly)
• If you work at a desk, then your spine disks move around and get aligned in their own way (a bad sedentary way).When you go to the gym please don’t start by doing crunches even if you’re desperate after 6 pack abs, first you must warm up before the workout can commence (you need to relieve the tension from the disks first)

]]> http://muscle.iuhu.org/2011/12/chrunches-or-core-exercises-for-6-pack-abs/feed/ 2 http://muscle.iuhu.org/2011/12/merry-christmas-bodybuilder-friends/ http://muscle.iuhu.org/2011/12/merry-christmas-bodybuilder-friends/#comments Sat, 24 Dec 2011 18:29:07 +0000 admin http://muscle.iuhu.org/?p=6551 May bodybuilder Santa Claus bring you lots of gifts such as:

I wish you the best of luck and happiness!

Linear periodization is a well known classic method originally created by a russian researcher named Matveyev. The linear periodization is basically an intensive training method structured on different units of time that focuses on developing different muscle capabilities without having to reverse your agonizing hard work from the gym! The linear periodization has:

So you can use a normal linear periodization by using light weights and progressively going heavier over a large period of time such as weeks or months and it will surely help you build up bigger strength and muscle mass (a basic method used by all beginner or pro bodybuilders).

Now with reverse linear periodization you would decrease the load while increasing repetitions over this training program.

Is reverse linear periodization effective? Does reverse linear periodization improve muscle gains or strength?

Lots of bodybuilders use the reverse linear periodization training regime before competitions but is it indeed good? An experiment was done to see the truth behind this form of cycle training with subjects that followed a 12 week linear periodization strength training program or a reverse linear periodization program.

The weight and rep count were changed every week till the last training day was finished. While the linear group started with a weight that could allow 12–14 reps per set and ended with a weight that everybody could rep up to 4–6 rep per set, the reverse group did the opposite cycle in the hope of gaining massive strength and more muscle mass.

What did our subjects achieve using linear periodization method and reverse linear periodization?!

The linear periodization training method doubled the muscle gains and strength also simultaneously dropping more body fat than the reverse linear periodization cycle that gave the subjects only three pounds of muscle!

So, no, reverse linear periodization can’t get you bigger muscles and strength, you only have to stick to the basics!

Richard Tricky Jackson is a 43 year old bodybuilder and he is a relic in the eyes of novices that are a lot more younger than him but the fire from his blood and the ascending trajectory of his life still inspires them to worship him. How do you think that Richard Jackson got that slick nickname “Tricky”?

This is from where the nickname “Tricky” comes:
Richard Jackson’s nickname became a part of his identity in 3 phases:

1. When Richard was in high school, break dance was popular and he was a great dancer so they named him “Tricky” (skilled).
2. During college he was in the Phi Beta Sigma fraternity and he had to choose a nickname so he kept the nickname Tricky from high school.
3. At the beginning of his bodybuilding career, Skip La Cour told Jackson that he should have a nickname that can be easily promoted so the nickname Tricky once again got stuck to Richard Jackson.

We all know or we should know that testosterone is the king of hormones for muscle gaining and numerous researches show that a high testosterone level intensifies the protein synthesis and therefore you get more muscle mass, a shorter recovery time and a big libido.

If you already buy supplements that increase testosterone levels you can throw them away because NEW studies show that a simple daily calcium dose along with a exhausting workout could support a increase in testosterone levels!

6 reasons for choosing calcium

1. Calcium is fundamental for healthy strong teeth and bones.
2. Calcium plays an essential role in burning fat.
3. Calcium is the main mineral involved in muscle contraction.
4. Calcium supports testosterone production after an exhausting workout.
5. Calcium levels usually tend to be low in bodybuilders because most of the diets don’t include dairy products.
6. In the case of a high protein diet, calcium is excreted in the urine because of the high level of dietary phosphorus so you need to increase the calcium dose.

One single mug full of broccoli contains aproximately 43 mg of calcium, more than enough to sustain a daily dose of calcium for increased testosterone levels!

So.. supplementing a diet with calcium seems to support a increasing of testosterone levels induced by hard workouts. Bodybuilders that need to maximize their natural testosterone production and muscle gaining can take this article seriously.

In that time Mike Katz along with other bodybuilders was called gay, narcissistic, muscle-bound or any of the other stereotypes that the public labeled bodybuilders with at that time but they stood tall and now bodybuilding is a great sport!

I’ve called Mike Katz a bodybuilding legend because despite the fact that he didn’t compete too much, he gave advices, training tips and was involved with bodybuilding and its great bodybuilders of the golden era all his life. Ohh and yeah Mike Katz was a gym teacher a very very long time and he loved it!

For complete exhaustion of your chest muscles after doing decline bench press you should try standard barbell or dumbbell bench presses at normal bench or incline bench but this is not related to the subject on how to set up the smith machine.

So you’re in the mood for some smith machine decline bench press for growing your lower chest but how do you set up the smith machine in a proper position?

1. Place a decline bench inside the smith machine. Adjust the decline bench at approximately 45 degrees.
2. Lay yourself on the bench press. Your torso should be supported from head to hips, your knees should be bent and your legs secured when sitting on the decline bench that is used for growing the lower chest.
3. Grab the bar with a wide pronation grip.  Rotate the barbell in order to get it off from the stand and hold it directly above you, it’s easy with the help of the smith machine.
4. Do a “test drive” only with the empty bar to verify if the decline bench is in proper position. The bar should get close to the lower pecs, your elbows should be pointed out. That’s when you got it! It’s not that hard to know how to set up a smith machine for proper decline bench pressing.

Either you have help or not, be sure that the safety measure is adjusted correctly to ensure a easy ending of the press set when you get exhausted from training your lower chest on the smith machine decline bench.

In his last years of life, Clancy Ross said that life is so much more worth living when a person is strong and healthy. After knowing the benefits, Clancy said that he would make every possible effort to start enjoying them just as young as possible.

Building good health and developing a muscular body through bodybuilding and healthy lifestyle is the world’s most fascinating hobby. Bodybuilding is one hobby that you never get tired of, and one which brings you both success and happiness in life… Touching words !