Myths and misconceptions about muscle building

During your province you fit and you try to configure a strong muscular body, I know it's all what you hear from the tips and warnings to not necessarily be true, especially if you were not from a reliable source. What are these mistakes? Let us know them.

1) muscle turns to fat:

Unlike Maiatkd most people, fat does not turn into muscle and the muscles do not turn into fat, in fact you you can lose fat and build muscle at a time, but a difficult task, it is best to focus on one goal each just to achieve the best results and get rid of this myth that stand in your way.

2) cardiovascular exercise means not building muscles:

What is difficult is not impossible necessarily, this applies to the theory of exercise cardiac and composition of muscle, exercise heart burns calories while building muscle to consume more of them need, so long as keen on the calories lost compensation in your diet it will not affect the muscles, you can during workouts attack to focus on racing short run rather than the long.

3) Do not train your muscles and in pain:

Rather than make horror muscle formation scares you, get rid first of this myth, start with light exercises such as 10 minutes of riding wheels, then coached the muscles that suffer with simple sets of lifting light weights, the research Vtmarenat aerobics and stretching can ease the pain light.

4) overdose of protein to build muscle:

This is of course better than overdose of carbohydrates or fat, but that does not mean eating these massive protein quantities, in fact protein promotes muscle growth but the increase in anything is not good, the excess protein breaks down into amino acids and nitrogen is taken out or transferred to the carbohydrates and stockpiling in the body, the best way is to maintain a balance diet.

5) 100 Exercise of the stomach muscles means well divided:

This amount of abdominal exercises will only hurt your back, so if you're looking for a good stomach muscles choice The type of exercise to get a good result.

10 Tips for Mastering the Perfect One-Arm Push-Up

The Perfect One-Arm Push-Up – many claim to be able to perform it, still there’s almost no video proof to back up those claims. Why so? Firstly, everybody has ego. And claiming that you can do such complex skill like the Perfect One-Arm Push-Up [POAPU] boosts that ego like nothing else. There’s no harm in bragging, unless you cannot back up your words. Secondly, it’s surprisingly easy to get trapped in improper technique with this skill. You can see lots of videos of One-Arm Push-Up but 99% of them are half-assed-twisted-body-feet-wide-pseudo-push-ups. That’s not what we’re discussing here. That exercise has almost nothing in common with real One-Arm Push-Up and is walk in the park comparing to our beast. Many people push this shitty technique as POAPU, but don’t be fooled. They just don’t have the patience to gain strength required for this move. Thus, they can forget about achieving anything great. Also lots of people don’t believe POAPU can be done the proper way, but that’s not true. It definitely can be achieved, but the process will require lots of time, hard work and patience. So let’s get closer look to what the hell that Perfect One-Arm Push-Up is?

What Is Perfect One-Arm Push-Up?

This question is highly debatable. Everybody has its own criteria for “perfection” of the One-Arm Push-Up. Anyway, I will give you my personal requirements for proper technique. Let’s make a list:

Shoulders should be parallel to the ground

Feet should be not wider than shoulder-width

Twist of the body should be minimal

Body should be straight (looking from the side)

You should lower down until there is no more than 10 cm between the ground and your chest

If you don’t meet even just one requirement, then you should reconsider your technique, stop fooling around and start training the real One-Arm Push-Up.

How Have I Learnt about It?

I’ve learnt about the possibility of the One-Arm Push-Up long time ago. I was just starting training at that time. I remember exactly that moment when after a set of push-ups my dad came up and asked me: “Can you do it with one arm?” And I was like: “Why not?” Of course, I failed miserably. However, after couple of attempts I figured out that if I spread my legs really wide, twist to the side and lower only half the way, I can do it. With feeling of accomplishment (in reality accomplishing nothing), I happily forgot about the skill for some time. Many years later I was lucky enough to read one book that changed it all. That was Convict Conditioning. In one of its sections Paul Wade (author) was writing about the Perfect One-Arm Push-Up. I considered myself pretty strong at that time. “Bench pressing 120 kg for sets of 4, man, I should be able to crush that bodyweight thing” – I believed. Again, I got another reality check and deep understanding and appreciation for heavy calisthenics. From that moment my fight with POAPU began.

Can I Do It Now?

 Developing dynamic and explosive pull up strength

First off, you will need to develop explosive and dynamic Pull Up strength.  From now on you must train yourself to explode up from a dead hang position when you perform all your Pull Ups.  No more lazy, slow Pull Ups to your chin; our goal is much, much higher!

To begin, place your palms in pronated Pull Up position (palms facing away from your body) slightly wider than shoulder width apart, and wrap your thumbs around the bar.

Then, take two deep breaths and PULL UP – as high and fast as you can go – NOT to your chin, but aim to pull the bar ‘down’, launching you chest past the bar and as high as you can go!

While you learn, it’s OK to just do two or three explosive Pull Ups and you can also swing/kip your knees up towards your shoulders with speed for assisted momentum.

When you start, you may only be able to explode up to your neck region.  But after a while you will be able to get higher and higher!  As you develop explosive Pull Up strength, you will be able to get the bar to your chest; then your navel; then your thighs!  Not only will you feel the muscular intensity in your triceps, lats and rear delts, but your hand and forearm strength will also multiply.

Once you can do ten fast, explosive pull ups to your chest, then begin to aim your torso higher – aim to explode right up to your lower pecs.  Shoot for at least tend good high, fast pull ups to your lower chest.  If you can launch high enough to get bar to your abs, even better!  You will now be ready to tackle Stage 2 of Muscle Up training.  Excellent!

Tip:  You can attach small weights (1-5 kg) in a weight vest or back pack to add intensity to your training, but only after you can do 5 explosive Pull Ups.

 N.B: try this and get some fun enjoy!!

The Best Way To Get Your Muscles Up Faster !!!!

Ballistic bodyweight bar training for superior strength and stamina is exploding in popularity, in parks and outdoor gyms all over the world.  An infinite array of intense exercise variations has fuelled a global phenomenon on the internet, with top bodyweight professionals attracting millions of views and inspiring a generation of fitness fanatics.  Now you do it too.  Fantastic!

One of the most impressive and famous bodyweight moves is the Muscle Up, a dynamic and intense extension of the ‘regular’ army-style pull up.

“The Muscle Up involves an explosive pronated-grip pull up to launch your torso high over the bar to height with a seamless transition to holding your body with straight arms on top of the pull up bar. “

Over the last few years, the modern Muscle-Up has rocketed to international fame as an iconic strength move due to the innovative You Tube training clips of American bodyweight masters such as the incredible Zef from Brooklyn and the shredded Hannibal from Queens in New York.

The current Official Guinness World Record for Muscle Ups is held by local Bondi boy (and ex  – Special Forces soldier) Jarryd Rubinstein, who was sufficiently inspired to go out and bust out 26 fast, fluid Muscle Ups, smashing the previous record of 21 reps set by a Chinese Olympic gymnast.  The Muscle Up World Record rules set out by Guinness are very precise and stipulate strict form, disallowing kipping or swinging the knees for momentum or resting at the top of the bar between reps.  Jarryd’s World Record of 26 Muscle Ups is a now a YouTube sensation and has stood for three years, despite many concerted attempts to break it by amazingly strong crews from all over the world.

With such popularity within the fitness community and cultural recognition online, many fitness enthusiasts are now inspired to learn how to bust out a few smooth, strict Muscle Ups.

Of course, the Muscle Up is not only an impressive ‘trick’; it is a full-on example of body control and truly functional human strength that stuns people who have only ever seen or done ‘regular’ pull ups!

trying and get some fun !!!!!  FBD.Inc

7 Things Anybody Can Learn From a Bodybuilder

Bodybuilders spend years and years of their lives focused on perfecting the human body through proper training and nutrition. You, on the other hand, might not have an interest in the sport of bodybuilding, but do want to know the secrets to six-pack abs, a wide back, and rounded shoulders.  

1. TRAIN IN PHASES

If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri's, back/bi's, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in." Check out Heath’s guide to finding your best muscle-building routine.

• PHASE 1: STRENGTH

3 work sets per exercise

5-7 reps

4-6 weeks*

*Optional: increase weight at 3-4 weeks

• PHASE 2: CARDIOVASCULAR CONDITIONING

3 work sets per exercise

12-15 reps

4 weeks

• PHASE 3: GROWTH

3-4 work sets per exercise

8-12 reps

4 weeks

2. APPLY CONSTANT TENSION TO WEIGHTS

There are several ways to enhance the quality of a workout, and some changes can even be made during each rep. “Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction,” says Heath. “This allows your muscles to have more time under tension and you work different muscle fibers.” Hold the weight at the top for a maximum pump.

3. DO CARDIO YEAR-ROUND

Bodybuilders do cardio training such as running and using a StairMaster StepMill to burn fat and make their muscles more visible. “Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,” says Heath. “Cardio won’t kill your gains as much as you think, you’ll see how much muscle you really have.” Break a sweat to stay lean 'round the clock.

4. DROPSETS ARE KEY

Heath suggests incorporating dropsets into your training routine by immediately decreasing the weight and repping out again to failure. “Dropsets overload the muscle with shorter rest periods and increasing volume which you need to grow,” says Heath. “That overload improves your body’s abilities to utilize more nutrients, natural growth hormone, and natural testosterone into those areas and makes the supplements you take more effective.” Heath’s favorite way to do dropsets is on a pin-loaded machine since it’s faster to switch weights.

5. ORGANIZE YOUR DIET

When it comes to finding the right meal plan, you have to start somewhere. Start with writing down what you eat in a food diary, calculate the calories you’re consuming daily (ex: 3,000 without protein shakes), and break those up into six meals (ex: 500 calories each), says Heath. Then, choose a macronutrient ratio. For example, the 40% protein, 40% carbs, 20% fat ratio is what Heath used to get bigger when he first started bodybuilding. “Buy a food scale, learn how to use it, and you may even have to learn to use the metric system, like grams instead of ounces,” Heath says. “You need to train your body to process food quickly, so eat every three hours.”

6. PROTEIN POWER

Heath says to consume 1.25-2 grams of protein per pound of body weight for growth and he never exceeds a 1:1 meals to protein shake ratio, meaning if he has 3 shakes, he’ll have 3 meals. He suggests if you’re going to drink protein shakes, drink two and have four meals. Also, increase your protein consumption and decrease carbs to look lean. “Once I got to a certain size, I wanted to get leaner so I got to 50% protein, 30% carbs and 20% protein.”

7. TAKE PROGRESS PHOTOS

The best way to know the real progress you’re making is by recording it on video or taking photos. “Photos mean everything because if you can take them in the same areas and in the same poses, you’ll see your strengths and weaknesses clearly,” says Heath. “Revise your training and diet programs to eliminate weaknesses.” Keep a file of your progress to see just how far you can take your fitness.