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Bodybuilding Supplements � Are They Worth It?

For a lengthy time I wondered if I should use bodybuilding supplements or just build muscle mass 100% in the natural way. Now that its been a while since I started and I understand the real nature of bodybuilding, I think I can help you to understand whether or not you must use some extra protein or other products to help you grain more muscle faster.

The Wrights Brothers (the creators of the first successful airplane) believed that they needed to build a plane which could first fly via itself and without the help of an engine. They realized that if they could get something to fly via itself, then they could add the engine to propel it further and faster through the air.

Now the same goes for bodybuilding. Before you buy bodybuilding supplements, you must make sure that you can workout just fine without them. You must optimize other parts of your plan and then you can put an engine (supplements) on your progress. Because if you just stick a large engine of something which doesnt fly � it will not work.

To give you an example, I now use Optimum Nutritions 100% Whey Protein powder. But I never did for years in the beginning. This is because I couldnt just consume supplements and expect to get results. First I needed a solid diet plan and workout routine, then I needed to give myself the motivation to push to the point of failure via myself.

Once I got to this level and Id already got bigger in size and mass, I began to use a few protein products so that I could get extra gains on top of what I already had. You notice, that via this time I already had had some success and wasnt new to working out and building muscle. This is key, because so lots of people just think that via eating bodybuilding products they will suddenly turn into the incredible hulk -false.

In fact, when wanna-be bodybuilders just consume protein powder and do not workout � they get fat. And because they havent been doing kind of proper workout routine, they can not shake that fat off again so theyre in a far worse position than when they started!

So to conclude this article, I just want to make clear what Ive been saying. Okay, so Im not saying that you should never start using bodybuilding supplements, Im just saying that its in your best interests to first make sure that you can build muscle via designing a great eating plan and exercise routine first

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7 Steps to Safe Workouts

Nobody goes into the gym planning to get injured. Still, most people tend to do just that at least once in their journey to a fit physique. Some things can�t be helped � bad luck strikes in the gym easily as outside it � but there are some steps you can take to tilt the odds in your favor.

Step 1: Warm-up

This may sound like the king of cliches, but guess what? A large percentage of the gymrats out there, especially the younger ones, are so eager to hit the bench press that they skimp on or ignore the warm-up altogether. This is a big mistake.
Properly warming up will raise your core temperature, get your metabolism into gear and �pre-lubricate� the joints in preparation for the actual workout. Simply put, your body is ready to tackle the big weights.
Your warm-up should consist of 5-10 mins of moderate cardio on a treadmill or stationary bike, 5 minutes of light stretching and, as you get ready for the weights, 1-2 light sets before your �real� sets begin.

Step 2: Stretch

Failure to stretch will make your muscle bellies shorten over time, making you less flexible. While it may seem like a minor aesthetic detail to get that slightly-hunched, gorilla-look, your muscles and joints become a lot more vulnerable.
Why? If a supporting muscle stiffens or becomes shortened, it will start interfering with the normal groove of your exercises. Not a big deal at first, but over time you train increasingly �wrong� and put a lot of extra stress on joints, ligaments and unintended secondary muscle groups. The cumulative effect over a couple of years can throw some serious curveballs at your bodybuilding efforts.
In addition, stretching between sets flushes out lactic acid and byproducts while bringing in fresh nutrients, thus making your stronger for your next set. Finally, the post-stretching helps you recover faster between workouts.
Proper stretching is not rocket science. In a nutshell; you stretch slowly, without bouncing, for 30 seconds or more taking care not to inadvertently put undue stress on the joints.

Step 3: Control

It can be tempting to load up the big weights and cheat your way through the set. And sure enough, controlled cheating is a tried-and-true intensity boosting technique advocated by Arnold and many other prominent bodybuilders. The key word, however, is controlled.
Cheating should only be done at the end of a normal set to squeeze out a few �bonus� reps. If you have to sway or use momentum from the second rep on, you�re using too much weight.
Another aspect of control is avoiding any type of bouncing, jerking or partial moves forced by necessity. In other words, if you stop halfway down in the negative phase of your biceps curls because you wouldn�t be able to curl up otherwise, you�re using too much weight.
And let�s not even talk about the �bench press perverts� who still, after years of articles and books recommending against it, just love to thrust their pelvis up as far off the bench as they can when doing presses so that the only point of contact anywhere is their feet and their shoulders. I�ll put it really simple: don�t. Keep your back flat against the bench and use your muscles to lift the weight as it was intended.
Lastly, hoisting barbells and dumbbells above your head by bending your knees should only be done by experienced lifters (wearing a belt) as part of a comprehensive strategy. A newbie squirming around all over the place trying to get a heavy barbell over his head is as close to asking for it as you�ll get without actually saying the words.

Step 4: Strong Abs

This brings us to the next point: your midsection is the stabilizer that holds you together. Fail to build a solid, balanced midsection and you�re in the danger zone, especially from any type of overhead press.
Why is this? Think about a barbell military press. From feet to hips, you�re pretty much standing straight. Then you lean backwards so that you can stay balanced while pushing up the barbell and the only thing protecting your spine is your abs. In fact, ab tension is a prerequisite for getting into the starting position.
That�s the obvious example. Less obvious, but perhaps even more crucial, is the role of your midsection when you do rows, pushdowns and various leg exercises.
In these examples, your abs is merely a secondary thing that doesn�t automatically require tensed abs � you need to do this consciously. If you don�t, you risk putting undue stress on your spine.
The big Kahuna of ab power is rectus abdominis, the �six pack� (actually a single muscle) that runs from your rib cage to your pelvis. However, it is prudent to include a couple of exercises for obliques as well.

Step 5: Balance

There are two sides to this coin; balance as it refers to how you stand and sit as you lift weights, and balance in terms of muscle strength equalization.
Physical Balance:
The former is pretty straight-forward. When you stand and do curls, pushdowns, presses or whatnot, don�t do so with locked knees. Stand as you would stand on a bus in motion, tense up your abs and you�re in good shape.
When you lie on a bench, put your feet up on the bench too. This will force you to stay balanced through presses or skull crushers; otherwise you�d simply fall off. As you get into the hack squat, relax your shoulders, straighten up your back and slide up to the pads by straightening out your knees (not �duck in�). You get the idea.
Muscle Strength Balance:
The other side of the coin is equally important. Most people are a tad stronger in one side, i.e. you can do two more reps with your left arm than your right. This isn�t a big problem in day-to-day life, but when you enter the gym things get a bit more complicated.
If you tend to go with exercises that allow the stronger side to overpower and take over some of the load from the weak side, you�re in trouble. Typically, most barbell exercises and machines with a single bar are guilty of this. On the other hand, dumbbells and machines where the two handles operate independently make this impossible.
Having said that, I�m not advocating you ditch all barbells from your workouts. That�d be stupid, as you�d miss out on some of the most effective exercises there is (deadlifts and squats, to name a few). However, it is prudent to mix the two types in every workout and, if uneven strength is already a problem, consciously holding the stronger side back until they have equalized.

Step 6: Safety Precautions

You don�t buckle up in your car because you expect to crash � you do it because it�s a quick and easy insurance policy for the slim chance some numbskull slams into you. However, if it does happen, you�re very, very happy that you took the two seconds to do it.
The gym works the same way. When you do calf presses in the leg press machine, odds are very low your feet will actually slip off the edge. However, if they do, and you don�t have the stops engaged, you can kiss you shins and knees goodbye.
Likewise, attempting heavy barbell bench presses to failure without a spotter is little more than Russian roulette. You can even up the ante by using �monkey grip� (thumbs on the same side as the rest of the fingers) for the added thrill of potentially dropping 300 lbs on your face.
If you�ve spent some time in the gym you know there are all sorts of minor safety precautions and good habits. Wipe off your hands before loading plates. Keep your feet clear from under plates and dumbbells. Use a belt for heavy lifts and overhead presses. Use a spotter whenever you�re in a vulnerable position. And so on�
None of this is rocket-science, and chances are good most of your precautions will be completely pointless. However, the one time you DO mess up, you will be very happy you took the extra few seconds to play it safe.

Step 7: Recovery

Not all injuries are of the flash-bang nature. In fact, a good chunk of the stuff that ails people is cumulative problems built up over months or even years. If you do bicep curls a little bit wrong so that you put undue stress on a joint, it obviously won�t send you to the ER right away.
However, it will be a bit sore � and when you hit it again a few days later, it hasn�t had time to heal properly, thus pushing it another inch towards the brink. Repeat a few hundred times without ever giving that joint a chance to recover, and you�re all set for disaster.
By listening to your body and taking extra rest days you can avoid a lot of problems. So your elbow feels funny from last week�s skull crushers? Then let it rest � hit the treadmill instead. Knee aching? Perhaps this is not the time to attempt a new squatting record, even though you planned it for this day.
Dedicated bodybuilders often take pride in sticking to the program. Hitting the gym on schedule week after week is one of the most important factors of long-term success there are, but there�s an exception to the rule: if you�re on the edge of overtraining, it is actually MORE beneficial to take time off than going to the gym.
Also, getting a solid 8 hours of sleep per night is important. Not only do your joints, muscles and nervous system recover faster, you also benefit from the natural burst of hormones that will help you grow.
Last but not least, if you�ve been skimping on sleep you lose mental focus. You know that driving at 2 AM after a long day dulls your senses and makes your reactions slower. Being unfocused in the gym equals sloppy lifting, unintentional cheating and potential injury.

Conclusion.

Keeping these 7 steps in mind won�t guarantee an injury-free life, but the odds and the severity of any incident should be drastically reduced. It�s mostly common-sense stuff anyway; you just have to get in the habit of doing it. Good luck!

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Diet And Tips For Bodybuilding

You will need to follow weight lifting exercises together with an appropriate bodybuilding diet plan to aid repair & rebuilding of the muscles For building your muscle mass.
For a nice bodybuilding diet, eat plenty of high-quality calories; but keep away from junk food no matter what. The amount of calories taken may be roughly calculated by multiplying your current weight in pounds by twenty. The body needs calories to fix the destroy inflicted to the muscles while exercising. Having said that, if you are fat then taking additional calories is not advised.
Consume a few foods. Objective to have meals with plenty of proteins & carbohydrates included. Consume protein regularly throughout the day; you ought to make use of chicken, eggs, milk, fish or even protein powder for your protein needs. Usually you need 1 � 2 grams of protein for each lb of one�s weight.
You can take additional protein supplements for building muscles. Whey protein is one nice option; it greatly assists with body building. Carbohydrates provide energy & support in replacing the nutrients lost in the work of exercise. It ought to consist of about 50% of the diet.
Take in high quality carbohydrates. Consume oatmeal, brown rice & multigrain bread.
Take only healthy fats like those present in nuts, olive oil & flaxseed oil. Fats ought to comprise at the most 30% of one�s diet.
Drinking plenty of water is great for bodybuilding by keeping the body hydrated & aiding your training. Avoid alcohol & sugary drinks.
Create a practice of eating often. Consume 5 � 6 meals a day. However it does not mean to overeat; make positive that you are feeding your body often. Don�t let the body get hungry. It is vital to be positive that your body will keep on repairing itself. Keep in mind to seldom skip breakfast.
Eat plenty of fruits & veggies for supplying your body with plenty of vitamins & nutrients.
Some pointers to take care of in your muscle building diet plan:
keep in mind to take in additional food more often. But do not overload yourself.
Try increasing the meal portions gradually. It may well be difficult to fill yourself with a huge amount of food at one sitting however one can eat food which aid in adding mass to your muscle mass like milk, eggs, cheese etc. In addition, include bananas, peanut butter, whole grains, cereals, pasta, rice & potatoes in your eating process.
When you eat, give at least one hour gap before beginning training. It will offer plenty of time to your body to digest it. In addition have something nourishing right away after exercising, preferably carbohydrate to replenish your stores used in the work of training.

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