Archive for August, 2009
Environmental Hazards And Training
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Most of us train in one of two places. Typically well select a climatecontrolled gym where we know its going to be florescent lights and a steady 76 degrees every time we walk into the gym. Or we might train at home where the temperature is the same as the house anything youd like it to be. Typically it will be similar to the gym a comfortable 74 to 76 degrees.
However there is one group or bodybuilders who prefer to bypass the standard comfortable conditions for something a little more hardcore. They are called the Outdoor Trainers. They train at whatever temperature it is outside.
On hot days they sweat. Its that simple. Industrial strength fans and crosswinds might help cool them. But they sweat. Training in the heat helps the body to sweat out toxins we ingest every day. It also allows the trainer to experience an almost animalistic feeling. When youre training at 100 degrees Fahrenheit you stop thinking about the small inconsequential things you face that day. Instead you focus on just three things: Drinking enough water to stay hydrated keeping the weight from slipping and drying your face after each set. Thats it. Being able to leave it all on the gym floor and stop thinking about all of the other worries of daily life is very good for training.
On cold days they bundle up. Training in the cold is especially dangerous as the muscle group tends to lose flexibility as temperature drops. One must dedicate additional time to stretching and work between sets to keep blood in the region. Cold workouts can be dangerous but tend to be fairly popular among the hardcore powerlifter types. It must be something about conquering the elements!
Outdoor training is another popular way to add muscle and stay motivated. Remember Arnold and Franco in those infamous Muscle Beach photos? One can only imagine the motivation for lifts that comes from hearing a crowd of tourists cheering and taking your picture as you attempt to lift a personal best. When training outdoors for an audience or within reach of the beauty of nature safely attempt to break your personal bests. There is a distinct advantage that comes from an adrenaline rush and nothing creates an adrenaline rush like an impressionable excited crowd. Its like having dozens of excited training partners cheering you on as you lift under the wide open skies. Who couldnt lift more in times like these?
About the writer: Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training or supplementation please visit www.BodybuildingToday.com the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
Easy Bodybuilding Advice For Females
I wanted to talk to you about bodybuilding advice for females. This is a tough sport that is dominated by men and the male perspective. It is difficult for women to learn how to get involved and become successful. I remember looking for guidebooks to help me and I just couldn’t find any. All of them were tailored toward men. I hope it is apparently obvious that there is a huge difference for bodybuilding between men and women. There needs to be a much different approach taken for females. You need to capitalize on all the little things that can help you. I’m going to talk to you about bodybuilding advice for females. The most important thing to recognize is that your diet is essential. Men have a lot more testosterone production than a female. This puts us at a disadvantage but we can make up for it by making sure that you have a perfect diet. That means you have to start eating smaller meals more often. You have to eat around the same amount of protein each meal. Your carbohydrates should be the highest around your workout. And last but not least you have to make sure you get most of your dietary fat in before bedtime. Some more of my bodybuilding advice for females is to focus on the compound exercises at the gym. Being at the gym will make you want to sort of follow the crowd but a lot of the time the best exercises aren’t done by most people. Deadlifts squats and bench press are the most important things you’ll ever do.
About the writer: Learn about Bodybuilding For Women
Dual Regimens For Turbocharged Legs
Athletes need their legs to have high levels of strength power and stamina. Running well is a requirement for basketball baseball tennis and 10Ks and strong muscular legs are a must for biking swimming and even golf. The two routines illustrated here accomplish all three goals. They combine weightfree maneuvers with barbell and ankleweight blasts. Perform each one twice weekly with a day off in between workouts.
The Weight Room Workout
When working out a large muscle group such as the quadriceps it makes sense to alternate a weightbearing exercise with one that’s weightfree. The muscle fibers are stressed during both but bridging freeweight movements with a bodyweight exercise allows for a continual session without overdoing it. And since the legs are the prime power source for most sports building strong explosive thighs is important. What follows are three weight and three weightfree maneuvers. Perform eight repetitions of each with the alternating strategy.
FlatFooted Squats
Stand grasping a barbell on the upper back with legs shoulderwidth apart. Keeping the back straight and head up proceed to squat until legs are bent at 90degree angles. Pause then rise to starting position.
StepUps
Stand grasping a barbell on the upper back next to a bench. Proceed to step on the bench with the left foot then step all the way up. Pause then step down to starting position with the right foot first. Perform a set then turn around for another set stepping up with the right foot.
Freehand Front Lunges
Stand with hands on hips. Proceed to step forward with the right leg and lower until the thigh is almost parallel to the floor. Pause then return to starting position and next step forward with the left leg.
Squat Jumps
Cross the arms over the chest and squat down until legs are at 90 degrees with feet slightly turned out. Proceed to jump up as high as possible. Upon landing pause for a few seconds before the next jump.
Balance Squats
Stand balancing a barbell on the top of the chest with arms crossed legs shoulderwidth apart and feet slightly turned out. Keeping the back straight and head up proceed to squat until legs are bent at 90degree angles. Pause then rise to starting position.
Freehand Side Lunges
Stand with hands on hips. Proceed to step to the right and lower until the thigh is almost parallel to the floor. Pause then return to starting position and next step to the left.
The Ankle Weights Workout
There are weightfree exercises and there are weightaided exercises. Here we combine the two with a program for the lower body that uses ankle weights as the resistance elements. Use ones that are light enough to perform each repetition without strain and with perfect form but heavy enough to make the last rep of each exercise fairly difficult.
Straight Leg Raises
Stand with legs together and arms at sides. Proceed to raise the right leg keeping it almost straight until it is about parallel to the ground. Pause then lower to starting position. Perform the next repetition with the left leg and complete 15 alternating repetitions with each leg.
Rear Raises
Stand with legs together and hands on hips. Proceed to raise and bend the lower right leg behind you until it is parallel to the ground. Pause then lower to starting position. Perform the next repetition with the left leg and complete 15 alternating repetitions with each leg.
BentLeg Raises
Stand with legs together and arms at sides. Proceed to raise and bend the right leg until the thigh is parallel to the ground and the leg is bent at a 90degree angle. Pause then lower to starting position. Perform the next repetition with the left leg and complete 15 alternating repetitions with each leg.
Leg Spreads
Lie on your back with hands palms down at sides and legs raised together. Proceed to spread them out to sides. Pause then return to starting position. Perform 15 repetitions.
Leg Presses
Lie on your back with hands on the lower back and legs bent together. Proceed to extend the right one up. Pause then lower and simultaneously extend the left one up. Perform 15 alternating presses with each leg.
Front Kicks
Stand with legs together and arms at sides. Proceed to raise and kick the straight right leg up and out in front. Upon returning to starting position next raise and kick the left leg. Perform 15 alternating repetitions with each leg.
Leg PullIns
Lie on your back with hands palms down at sides and legs together. Proceed to bend the legs and pull knees into the chest. Pause then return to starting position. Perform 15 repetitions.
Side Raises
Stand with legs together and grasping something with the right hand for balance. Proceed to raise the left leg up and out to the side as high as possible. Pause then lower to starting position. Perform 15 repetitions then turn around grasp something with the left hand and perform a set with the right leg rising.
About the writer: Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.