February 25, 2009
3 Critical Muscle Fiber Types for Bodybuilding
Author: Keith Crovatt
It is extremely critical to develop a bodybuilding program stimulating the 3 muscle fiber types. This can be the difference between a hard ripped body and an average Joe overtrained body.
Muscle fiber types are not always described in detail with many of the bodybuilding courses and sites you may encounter on the internet or in the gyms.
The inside of your body is where the 3 different muscle fiber types reside. You may not even notice that much of a difference from the outside in front of a mirror, but your body knows the difference!
Let’s look at the different groups of muscle fibers and how we can take advantage of their power:
Type A muscles: These are the fast-twitch muscle fibers
Fast twitch muscle fibers known as type A are the muscles responsible for the most forceful contractions generated in your body. Unfortunately, these muscles also experience fatigue the fastest.
Let me give you an example. When you perform bench pressing exercises, the type A muscle fibers are the predominately used muscles for this exercise.
These muscles contain very large motor neurons and also very low mitochondrial density. These muscles do not utilize oxygen very well as they have a low oxidative capacity. These types of muscles do no suit themselves for endurance activities very well. You see, oxygen must be present for endurance exercises and therefore, these type A muscles are not made for that purpose.
The type A muscles rely on creative phosphate and stored glycogen (glucose) as the fuel for energy. They will not use your stored fat (what me, stored fat?) because they can only contract constantly from about 1 to twenty seconds at a time.
Type B muscles: These are known as the fast-twitch muscle fibers
The type B muscles are in the same family as the type A muscles but not quite to the same extent as the type A muscles.
These muscles are used in workouts for mostly shorter durations of activities. Not quite up to the marathon type of muscles, these are moderate.
Let me give you an example. Let’s say you are sprinting the 100 meters. This is a type A muscle activity. On the other hand, an interval of eighty to ninety percent for thirty seconds will use the type B twitch muscles.
These muscles do use oxygen to a larger degree than type A. Type B muscles still have a large motor neuron (though not as big as type A). They are the intermediate type of muscle because they are resistant to fatigue. They also have a high degree of mitochondrial density.
These muscles contract in longer durations, are fatigued to a lesser degree and use oxygen better than the type A muscles.
The slow-twitch muscles: The running muscles
The third type of critical muscle fiber is a slow-twitch muscle family. These are called the marathon muscles. The characteristics of these muscles are extended durations and medium to lower intensity activity.
These slow-twitch muscle contain a very high ability to avoid fatique. They also use large amounts of oxygen to power these muscles.
Unfortunately, these muscles are slower to contract. The force obtained in these muscles are not as powerful as the other muscles. Therefore, these muscles are not used in workouts that require a large degree of power moves.
These muscles are very high in terms of mitochondrial density. The muscles contain large amounts of capillaries carrying oxygen around our body. This oxygen capacity is what provides the marathon type of workouts. The extended time frame for the workouts are a result of this oxygen carrying ability.
This is the great part: these slow-twitch muscles rely on FAT as a fuel. Yes, the reason many of us workout, can be obtained by using these muscles. Instead of carbohydrates or creatine phosphate, the fat powers these muscles in workouts.
So how do we use this information in our provenfitness routines? We will train each group a little differently.
Using you best force generators, type A, you will want to train by using exercises that maximizes the effort for a shorter period of time.
A good example is doing a sprint at full speed, 2-5 rep sets in weights and other types of plyometric activities.
The next step will be to train the type B muscle fibers by decreasing slightly the amount of force contracting the muscle while simulataneously increasing the amount of time you contract the muscles so slightly.
Here is a good example, exercise 30 to 45 intervals repeating 10 times using 1 minute or 1.5 minutes resting at a low to moderate rythym. Since these muscles have a higher oxygen utilization ability, target the six to ten range for maximum benefit.
Last but not least, improving the slow-twitch muscle fibers will happen with endurance. Longer here is the key. This will take more time but the amount of time training is the most important part of this type of muscle.
So, if you run, run longer than before. If you bike, take more time biking. If you swim, increase the amount of time swimming - got it.
Don’t worry, this muscle thrives on extended amounts of time and it is exactly how you want to train it going forward.
In conclusion, when planning out your training plan, think about the different types of muscles involved with the activity. You will get the most out of your efforts. Your muscles will react as I described above and the results will come. The types are your friends.
About the Author:
Finally exposed! We blow the lid off of the bodybuilding and supplement industry to reveal the honest and unbiased truth about gaining strength, building muscle and melting away unwanted body fat.
Claim a copy of your free book ($30 value) “The Top 20 Ways to Screw Up in the Gym” visit www.KillerMuscles.com
www.ProvenFitness.com
Article Source: http://www.articlesbase.com/bodybuilding-articles/3-critical-muscle-fiber-types-for-bodybuilding-431359.html
Related posts
Filed under Body Building News by admin
February 23, 2009
The Risks Of Taking Body Building Steroids
Author: Joe Goertz
Men and women are spending numerous hours in the gym, working out on various machines trying to get a washboard stomach or abs to die for. Even when you put hours into your quest there is no guarantee that you’ll get the body you desire. Looking around the workout room there will always be someone more muscular or sculptured than you. If you’re not getting the results that you think you deserve what options do you have to improve your results?
As many people have busy lives and struggle to fit workouts into their daily routine they may be tempted to consider quick fix methods of losing weight and gaining muscle. Like other body altering processes, such as losing weight, people like to see results fast. In this regard some people may consider taking body building steroids.
Everyone in the body maintenance industry will gladly inform you of the benefits of living a healthy lifestyle including exercise. No-one though would encourage the use of steroids. They may assist in adding extra muscle to your body and give you the muscular definition you desire, but the price of such vanity is too high. The potential side effects of taking drugs such as these are well researched. While some of the symptoms may be visible, most will only be noticeable by the individual. Symptoms might include reduced fertility and other problems associated with sexuality, reduced liver function and possible sleep disturbance. Of greater concern though are the psychological problems such as mood swings, depression and increased aggression.
The potentially devastating effects of taking steroids is demonstrated by the story of a young man who had decided to take body building steroids with his regular weight training in order to get bigger. One morning he woke up and just felt like committing suicide. He didn’t really know why, but he didn’t question it either. Luckily after downing a bottle of pills, he had a moment of clarity and seeing the gravity of his position called for assistance. There are also countless incidents where taking steroids has not resulted in an imminent threat to life but has altered a persons character or health.
If you feel the need to take something to increase your output, there are many other items in the marketplace that can complement your workout. There are supplements, meal replacements, protein shakes and fat burners to name just a few. These have been designed especially for the body building and sculpting markets and are all completely safe to consume.
Whether you’re doing it to impress others or for your own health and satisfaction, there is no need to turn to drugs to achieve the body you desire. There is no miracle pill that can make you perfect or do all the work for you. You will still need to work out and look after yourself.
About the Author:
You will find more from this author at: mysports-magazine.com
Article Source: http://www.articlesbase.com/advice-articles/the-risks-of-taking-body-building-steroids-74124.html
Related posts
Filed under Supplements, Nutrition, Diets, Steroids by admin
February 22, 2009
Need Huge Muscles! Get Legal Steroids and Quality Bodybuilding Supplements at Anabolicsmall:
Author: Vikram kuamr
Bodybuilding is something which attracts a lot of people. young and older. Building huge muscles requires a lot of hard work and a good diet. As we all know that there are several gym and fitness centers available, which can help in building huge muscles. You have seen various people perform regular workouts but still they do not get the desired result. It is a fact that by lifting heavy weights one can develop the muscles. But for lifting heavy weights strength and energy is needed. So, in order to provide extra strength and energy to lift weights proper diet should be followed. Vitamins and minerals are very essential for providing strength and energy to your muscles. But many times we fail to taken in proper amount of these macronutrients which results in low strength and energy. So, in order to provide strength and energy to the body while lifting weights various bodybuilding supplements are used. Several types of bodybuilding supplements are available in the market today.
But the quality of all these products are not equal and neither are all of them are beneficial. If, you want to find good bodybuilding supplements and steroid alternatives that work, then visit AnabolicsMall. They can provide you with quality bodybuilding supplements and legal steroids. By visiting them you can easily get quality supplements at reasonable prices. You can easily fulfill your dream of getting stronger and bigger by opting for quality bodybuilding products. The products which they provide are safe and legal which ultimately helps your in building perfect physique.
You can also avail yourself of many more benefits by visiting AnabolicsMall, take a look at some of them:
1) Quality: the major benefit which you can get is that you can have quality bodybuilding supplements and legal steroids from them. Their products are made up of natural ingredients and are completely legal. They can benefit you greatly and can help you in building great physique in a short span of time. Their products are rich in natural ingredients which provide strength to the muscles to lift heavy weight which ultimately results in huge muscles. The bodybuilding supplements and legal steroids which they provide also reduce the recovery time of the muscles which also helps in building huge muscles.
2) Reliable: the other benefit which you can get is that you can have complete trust on them for getting quality products. This company is not new to the market and can surely help you in fulfilling your dream of making huge muscles. You can completely rely on them for getting quality bodybuilding supplements and legal steroids. Their products have a low chance of causing side effects and they are not too expensive. You can easily get a good deal from them. You can get a quality product at a reasonable price. All you have to do is to visit them and select your desired product. The rates are also so reasonable that it does not put any kind of stress on your budget. You can surely achieve your goal of building huge muscles by visiting AnabolicsMall.
3) Low chance of side-effects: the other benefit which you will get is that you can easily use the bodybuilding products without any big worries about of side effects. As stated earlier that the products have natural ingredients which are not likely to cause side effects.
About the Author:
Use legal steroids and quality bodybuilding supplements and attain a great physique in no time at all.
Related posts
Filed under Supplements, Nutrition, Diets, Steroids by admin
When it comes to exercises for hot abs, crunches may be the first thing to pop in your mind. In fact, some aspirers of great hot abs would only do crunches. However, there are five major abdominal muscles that need attention, and crunches do not exercise all of these abs muscles. In fact, the ideal exercise routine for hot 6 pack abs does not only involve the abdominal muscles. Cardiovascular and strength exercises should be part of the routine as well.
Work that Body!
To get ripped hot abs, ensure that the following are incorporated in your exercise routine:
1) Work all abdominal muscles. Crunches are classic, but your specific abdominal exercises should not be limited to these only. Examples of exercises that involve other abdominal parts are the following:
• Lying bicycle. From a lying position, bend your right leg at the knee while pulling your right thigh up at the hip. Curl your spine up to the right, letting your left elbow touch your right knee. Do the same routine from your other side, from the left leg.
• Standing towel circle. Stand up straight and hold a small towel (or resistance band) taut above your head. Contract abs and slowly whirl a large, wide circle over your head and around your torso with your hands.
• Seated jackknife: From a supine lying position, stretch your legs and arms and keep a pad or a form of support under the hips. Pull your legs back with knees bent. All together, bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction.
2) Cardio is the way to go. Walking, running, jogging, swimming, and aerobics are good examples. Cardio burns calories and thus sheds the fat that hides your hot abs.
Belly dancing, particularly for women, is especially a good combination of cardiovascular and abs exercise. Not only can it tone the tummy and make it sexy, it is also fun!
3) Lift those weights. Building muscle through weightlifting is essential to get that great, fast abs as increased muscle mass means a faster and higher rate of burning calories.
Mind and Body Connection
If you do not believe that you can have that sexy abs, you are slowing or cutting down the results of your workout program. Imagine yourself with that hot abs and believe it. A good visualization exercise would be to imagine seeing yourself in the mirror – only you are seeing a sexier you with the exact kind of abs you have always dreamed of. Then, allow yourself to enter the mirror and merge with that image. Note how you feel. After getting in touch with all sensations, step out of the mirror and push it away.
Yoga can also improve your concentration and will power to stick with your routine. Meditation and daily affirmation can generally increase your results.
Follow these tips to get your desired washboard abs, complement it with a healthy abs diet, and watch the results. With these tips, you will soon be flaunting your hot abs with confidence!
Self-help expert Michael Lee has prepared a FREE extreme fat-burning course that reveals secrets on quick weight loss and how to lose belly fat fast at http://www.20daypersuasion.com/fat-secret.htm
This article is free for republishing
Source: http://www.articlealley.com/article_177550_23.html
Related posts
Filed under Solid Abs by admin
February 21, 2009
3 Common Ab Mistakes — Exposed!
Author: Craig Ballantyne, Cscs, M.sc.
Here’s my list of the most common mistaken beliefs people hold about abs — and the truth about getting that six-pack you desire.
Mistake 1. Exercise is more important that nutrition.
Fact: Diet is first and foremost the key factor when trying to get six-pack abs. Plan your nutrition in advance to avoid dietary downfalls. Focus on protein, green vegetables, fiber-rich fruits and zero-calorie drinks such as green tea and water. Avoid all sugar.
Mistake 2. You can "spot reduce” the fat on your abs with crunches.
Fact: No matter how many crunches you do, you won’t be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.
When I trained athletes, most of them had six-packs, yet they didn't do a single crunch in their programs. Instead, the total body movements of their sports and quick, intense workouts helped them shed the fat and build enough muscle to help them achieve the coveted six-pack.
Mistake 3. You must do ab exercises every day.
Fact: You don’t need to do direct ab training every day. Instead, train them twice a week and use unconventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your lower back.
About the Author:
Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men’s Health magazine, and a member of the Training Advisory Board for Maximum Fitness and Oxygen magazines. Craig’s fat loss, muscle-building website TurbulenceTraining.com features his best-selling Turbulence Training for Fat Loss program and TTmembers.com offers access to all of Craig’s Turbulence Training workouts and video clips (for men, women, mass-building, athletes, and bodyweight-only workouts). Craig also has an advanced research background, completing a Master’s of Science Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada. Craig continues to study the latest training, supplementation, and nutrition research that will help improve client’s health and wellness as well as their physical and mental performance. For more information visit www.turbulencetraining.com or www.cbathletics.com.
Read more articles by Craig Ballantyne at Total Health Breakthroughs
Article Source: http://www.articlesbase.com/weight-loss-articles/3-common-ab-mistakes-exposed-215929.html
Related posts
Filed under Solid Abs by admin
February 20, 2009
Simple Steps to a Weight Gaining and Muscle Building Diet
Author: Mike Selcsum
Many of us are on a lookout to find out ways and means of gaining weight, rather millions of dollars are spent each year on magazines, books, and weight gain supplements.
Facts of gaining weight
Right food which is rich in calories and protein combined with a regular weight-training regimen will help you accomplish your goals.
If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision. Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine.
Never substitute a meal with a weight gain supplements as they are suppose to supplement your diet, not replace part of it.
Make sure that your food is rich in protein, fats, vegetables, and carbohydrates, which are found in lean meats, poultry, fish and similar foods. Just so you know, a piece of chicken and a baked potato is always better than a shake, bar, or pill.
Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal.
Protein is essential to form new tissues so make sure that you include lean red meats, fish, poultry, and eggs in your diet which are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort.
Avoid empty calories like sweets etc. Give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals during the day.
If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones.
Always be ascertained that your diet contains all the required elements and use weight gain supplements wisely.
Follow the above steps and learn to intake nutritious food, which will not only increase your calorie intake but it should be also rich in protein.
About the Author:
Check out http://www.muscle-guide.com for more great information on building muscle and getting fit.
Article Source: http://www.articlesbase.com/muscle-building-articles/simple-steps-to-a-weight-gaining-and-muscle-building-diet-62000.html
Related posts
Filed under Supplements, Nutrition, Diets, Steroids by admin
Author: Tarun Gupta
Steroids or anabolic steroids are a class of hormones affecting the development and growth of sex organs. The artificially synthesized hormones are frequently related to the hormone testosterone which is a potent androgenic hormone produced chiefly by the testes in males and & also to lesser extent by ovaries in females. Testosterone is involved in the development and maintenance of various secondary masculine characteristics such as the growth of the vocal cords and body hair. As a result, these synthetic steroids often have androgenic and virilizing properties. The word anabolic means “building up” and steroids do justify their names & live up to their expectations by increasing the protein content which results in the building up of cellular tissue, particularly, muscles.
Since their conception, steroids have been extensively modified chemically so as to increase their shelf-life while maintaining their activity and because of their anabolic attributes, testosterone and synthetic steroids have been exploited for potential therapeutic uses, particularly to treat diseases that lead to muscle degeneration. Other than muscle wasting, anabolic steroids are also used for stimulating protein anabolism in enfeebling illness and in acute renal failure. They are also known to promoting growth in children with pituitary dwarfism & other growth disorders. Steroids are well known to increase bone-density by retaining nitrogen and calcium which benefits patients with osteoporosis.
However, because of un-intelligent and un-supervised use, steroid side effects can be seriously harmful. As steroids help in quick recovery from injuries, they appear to work by decreasing the amount of time necessary for recovering between bouts of exercise which results in more frequent and/or more intense exercising pattern without overwhelming the body’s ability to adapt. Over a period of time, the gland that produces and releases the natural hormone weakens or degenerates in steroid users because the exuberant presence of external hormone in the bloodstream.
There are also many popular misconceptions concerning the effects and side effects of steroid use:
• One popular misconception is that anabolic steroids can reduce the size of the male phallus. How horrific as it may sound to aspiring macho-men and their fair maidens, it is not entirely true and it is possible that this idea came from temporary testicular atrophy due to steroidal use.
• Steroids have been scientifically substantiated to be associated with emotional changes and mood swings. However, this has resulted in one of the purported side effects that using anabolic steroids increases suicidal tendency and has caused many teenagers to commit suicide. While lower levels of testosterone have been known to cause depression but the idea of suicides remain unproven. On the similar lines, as testosterone levels are proven to be associated with aggression and hypomania, aggression & violent nature is frequently discussed to be a possible side effect of anabolic steroids.
Some sections of society believe that using androgens may lead to reversal of sexual preferences in women and may turn them into lesbians. However, no scientific report has been found to consolidate this view.
About the Author:
This Article is written by Tarun Gupta, the author of Steroid Abuse News & Articles. More information on the subject is at All About Anabolic Steroids: Types, General Effects, Conceptions & Misconceptions, and resources from other home health and wellness testing sources are used such as Steroids Test Kit.
Article Source: http://www.articlesbase.com/health-articles/all-about-anabolic-steroids-types-general-effects-conceptions-misconceptions-567030.html
Related posts
Filed under Supplements, Nutrition, Diets, Steroids by admin