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8 Main Mistakes That Limit The Development Of Your Muscles!

Bodybuilding is a sport that requires more than excess, discipline. It is not about how rushed you are to have gigantic muscles, but rather dedicate yourself to making your muscles grow healthy, lean and at a good pace to avoid consequences.

So why do so many bodybuilders sabotage their results to speed up their results? You can save yourself months of problems by having knowledge of these 8 Main Errors That Limits The Development Of Your Muscles.

In the continuous search for more muscles, which can often become our worst enemies, it is when we particularly hear that something begins to go wrong.

Many coaches or people in the bodybuilding world have quite a few misguided concepts that are super important in this area. Some may recommend double consuming any product or simply eating in the most inappropriate ways.

Here's a list of what I think are the eight biggest mistakes bodybuilders make. Take a look and see how you could be wasting your time, your money and your energy.

We also recommend that you read. . . 15 typical mistakes of a beginner bodybuilder

8 Main Mistakes That Limit The Development Of Your Muscles!

Intake of Excess Supplements.

Supplements are called supplements for a very specific reason. Supplements are supposed to fill in the gaps in your diet with whole foods and help you get more than you can achieve with your simple efforts at the gym. They are not, and never will be, a substitute for a proper diet.

Time and time again, I've talked to people who spend most of their monthly food budget on overpriced supplements, when what they really need is meat, sweet potatoes, and other basic whole foods, intelligently supporting with the elements staples such as protein, fish oil, creatine and pre-workouts.

Make sure your diet is really the right one for what you want to accomplish before you start adding more demands on your training routines. Better results are achieved by mastering basic nutrition than if you have an unsatisfactorily superior supplement diet.

Adding More Volume And More Workouts.

In my opinion, people spend too much time arguing about whether or not overtraining is correct. The real question should be: Can you train too hard, too often, and for too long? The answer, I can say from experience, that it can, only that the results are not going to be based entirely on this.

It is common to have the mentality that "more is better" and this opinion has penetrated bodybuilding, subtracting many benefits from the workouts of people in full preparation, especially when applied to the duration and frequency of workouts. Why? Because muscles grow is outside the gym, that is, after your workouts.

We also recommend that you read. . . 5 Mistakes Made in a Training Session

If you train hard enough, work done in the gym will cause microscopic tears as well as trauma to the muscles. The work that is done outside the gym should be extensive with factors such as diet, drinking water consumption, adequate supplementation and above all a restful rest for the muscles.

When a muscle is trained hard again, before you give the muscle a chance to rest, you will not only take away its potential for growth, but you will open a door to cause further damage with unnecessary pain.

If you want your muscles to be bigger and stronger, you will need a longer rest time to recover mainly. Let your muscles heal completely before starting to train again and you will enjoy quick muscle gains, injury free.

Set Greater Elite Expectations.

You probably have a picture in your head of what your body wants. Maybe it's someone you've seen before or someone famous with an enviable body. This is how many people communicate their fitness goals: You might say, "I would like to look like him, he looks great." Maybe it's a personal trainer in the gym, a professional athlete, or just a random photo that saw you somewhere.

Regardless of what it is, I bet that person has spent years, or even decades, working on building their body. Please, I don't think I'm saying that you can't achieve what you want. I am simply recommending that you set realistic expectations for your progress and the time frame required to achieve it without reaching the unreal.

If you don't, I guarantee you will be discouraged. You can enjoy your progress and have the satisfaction of setting and achieving your own realistic goals. Little by little you will be able to establish other new strategies by increasing the demands at the same time that you will observe how your lean muscles are improving.

A Dirty Calorie Intake.

By now, we have all seen enough cases, and the volume increase in the bodybuilding world is easily criticized. Diet will always make a difference because it is not the same as gaining weight eating pizzas, hamburgers and ice cream, than eating under a fairly balanced diet controlling the calories that your body really needs to grow.

The human body is so noble that also eating garbage and training hard, supported by good genetics, you can obtain super muscle growth. What happens is that you can never achieve a lean and marked muscle. Rather, the volume may be more of molded fat than defined muscle.

The consequences not only extend to unhealthy excess weight, but you will also end up spending large amounts of time on a diet to fight body fat, and as a result you will lose more muscle than if you had become just as lean. Avoid this by eating as healthy as possible and sticking to a correct eating plan for a bodybuilder and his lifestyle.

Perform more professional level routines.

It would be a dream to have legs or arms like a famous bodybuilder right? As it is a safe dream you will want to copy his workouts and everything he has done to reach such a level. Well let me tell you, this reaction is totally wrong! While there are plenty of great tips and techniques that can be learned from professionals, you should hesitate before following your actual workouts on a regular basis.

Athletes who perform these exercises have been training at a high level with an almost perfect diet and with excellent and adequate supplementation for a long time. They have trainers, nutritionists, and years of muscle growth to support everything they do. Putting it all together in a short time is a serious mistake because they are simply acclimatized people to perform heavier workloads than an average person.

If you want to learn from the professionals, you must settle down is in the study of their principles, not in their training. Q erhaps can follow their advice or recommendations exercise workouts, not your total training volume and duration. Otherwise, your ways of training would be a recipe type of overtraining that I talked about earlier.

Stagnation In The Same Routine For A Long Time.

Change your training routines from time to time . No doubt you've heard that you have to change things to keep moving forward in the gym. I agree with that statement, but it is how people change that I often disagree. Instead of modifying the amount of weight used, the rest between sets or the repetition game scheme, you should completely change the exercises.

First of all, in bodybuilding there are certain movements that become irreplaceable to gain muscle mass , such as the squat and the deadlift. These lifts require an immense amount of skills and practice to perform properly with a strong mind-muscle connection. If you are not practicing regularly, it is likely that you are leaving the muscle gains on the table.

Secondly, many programs have loading and unloading phases, which cannot simply be connected to another program. Do yourself a favor and give your training program the opportunity to vary your exercises.

Not listening to good advice.

Do you already know what they say about correct opinions? If you are going to seek training, advice or supplementation from someone in your gym, make sure the person knows what they are talking about. Appeal to logic and filter all the information you can get.

What there is no doubt about is that nobody knows your own body better than you. You can spend all your time in tune with the programs, workouts and next to the stacks that are built around the fundamentals found near bodybuilders. Listen to logical advice, and you will know that the results are not so far from reality without delay.

Commit to lifting more and more weight.

When you get to the gym, the first thing you should do is leave your ego at the door. Lifting weights heavier than you should would open the door to horrible injuries with chronic pain and progress would be slower than if you were exercising with a weight for proper training.

When was the last time you saw a bench press on stage in the middle of a bodybuilding contest? How about a leg press contest on the sideline of a soccer field? Isn't it true that this does not exist ?, and this is because weights are mere instruments to help athletes improve in their sports. Exercise is not the sport in itself, unless you are a weightlifter specialized in weights as such.

In conclusion:

Analyze your training, your nutrition, your lifestyle and the way of thinking regarding what you are doing to gain more volume in your muscles, and do not be afraid to question what they tell you. If you wonder where the line is between enough and too much, it will be in your training where you can determine it.

One of the things that most discourages people when they go to a gym is not being able to perceive the changes in their own body, mainly in people who want to achieve muscle hypertrophy. There are several these factors that prevent you from obtaining the best results, among these we have the main factor: diet, poor planning in training and, very importantly, the lack of necessary rest time between training sessions.

In the same way, it is important to highlight that each person is different in what refers to genetics since it influences in a powerful way the results obtained on your muscles.

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nahoy01-blog · 5 years ago

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2 Full Body workouts for strength and size

full body, fitness, workout, full body, full body routine, freeletics gym

If you're already spending hours in the gym, enslaving the rusty iron day in the day, you may want to know how to increase the effectiveness of your workouts so you can see yourself better in less weeks. If your goal is to build a chiseled chest, rocky mountains for your biceps, or a giant horseshoe on your triceps, you have to get to work hard, and not only that, but make sure your Workout Routine is as smart as it can be, what that allows you to maximize the effects caused by your pain sessions. full body

Now, hoping to reap those benefits, some people use a split routine, believing that it provides the best opportunity to train every part of the body with all the attention it takes to grow. Others prefer full body workouts, which are easier to adjust to your schedule and are easier to follow. Despite the fact that they have become terribly stereotyped in recent years, full body routines can be invaluable for any athlete who knows what he wants from his workout. And it could be the right time for you to try a true full body weight training yourself! full body

Benefits of full body training

Working your entire body in one powerful session can help you achieve maximum muscle contraction while lifting heavy weights, preventing exhaustion, and allowing a faster full recovery. In addition, with full body training your gymnastics frequency will decrease to 2-3 one-hour workouts every seven days. Between two full body workouts, you can do a couple of cardio sessions to keep your metabolism racing, boost your fat burning torch. full body

If you've only trained using splits so far, this would be a great opportunity to impact your muscles by forcing them to work differently than the norm. Worried that you can't build all the muscle you want in just 3-4 hours at the gym per week? full body

Well, don't be, because if you train the way we are going to explain next, you will be able to build the body of a beast with a minimum of time in your Gym. full body

Full body exercises

We assume you know the basics, but do you know which exercises are best for a full body workout? By following the rules of logic, any exercise that targets multiple muscle groups and does not require expensive and luxurious equipment would fit the description. Still, there are some moves that are the best of the best when it comes to an optimally effective full body workout. full body

Take a look at the exercises below and follow the training plan every other day for 4 weeks for best results. full body

1. SHOULDERS

Side Raises: l: Nothing makes the shoulders get wider than the side raises, both standing and seated variants. full body

Arnold's Press: A crucial exercise to build powerful shoulders like those of bodybuilding veteran Arnold Schwarzenegger by letting you work on all three deltoid heads.

2. BACK

Neutral Grip Pulls - The pulley is one of the two most important movements in developing a full top. The neutral grip will allow you to brutalize your bib while keeping your biceps and shoulders disconnected from exercise. full body

Rowing on T-bar: The second most important move is rowing, of course, and the best way to use it is by doing relatively heavy rowing with the t-bar.

3. CHEST

Dumbbell Incline Press: This variant of the press is great because it allows you to train each side independently and develop large, proportioned and fuller breasts.

Pulley Crossover: Works better than any version of the fly as it helps you truly isolate and target each pectoral work fiber. Focus on the connection of the mind and the muscle in each Repetition.

4. BICEPS

Barbell Curl: The classics never die. But this time, you're going to focus every second on movement and aim for maximum muscle contraction and stretching.

Hammer Curl - Hammer curls allow you to work both your brachial and forearm muscles at almost the same time. And that makes them a winner's exercise in our routine.

5. TRICEPS

Extensions behind the neck: you can do these with a heavy weight or a bar, as both variants produce excellent results.

Rope Pulls - To suck up all the remaining life from the long heads of the triceps, you'll do the rope pulls flawlessly.

6. ABDOMEN

Crunch: Crunches are basic and have gotten a bad rap lately, but they are as effective as they can be at working the entire midsection as long as you make sure you keep your abs tight and controlled through movement.

Hyperextension: do it slowly and in a controlled way for full benefits.

7. QUADRICEPS

Leg Press: Yes, the squat is king of lower body exercises, and we'd love to suggest them for any other workout plan except this one. Here we are going to stick to the lower body training machines, so naturally you will start with the leg presses and focus on completing a full range of motion.

Quadriceps Extension: Squeeze your thighs as much as possible on top, then pause for a second before returning the weight.

8. BICEPS FEMORAL

Stiff Legs Deadlift: Stand on a plate or step for additional range of motion. without pain there is no gain!

Femoral Curl: Choose any version you want, but be sure to include negative repeats.

9. TWINS

Standing Calf Raise: To build impressive calves, you need to work both portions of the calf muscle, and that's best done with magnification. The standing twin lifts, in particular, will help you focus on your gastrocnemius .

Seated Twin Raises: These are the ones that best isolate your sun.

Here we have two sample workouts. The first of these, ROUTINE A is the basic program with pyramid sets that take an hour to complete. Workout B, on the other hand, is where the heat rises. This high intensity workout is made up of supersets and is more difficult, so pay attention to the weights you choose. You must adjust them according to your level of strength and endurance.

That said, the best way to work your whole body with an indisputable system to grow, you must start the training and do it for 4 weeks, then go to the workout of our ROUTINE B and adhere to it for another 4 weeks . This is the part where you will need a week of discharge to take the pressure off and give your body a chance to rest and fully recover.

ROUTINE A

EXERCISE SERIES REP

Side Raises 3 20, 15, 10

Arnold's Press 3 20, 15, 10

Neutral grip back pulls 3 20, 15, 10

Rowing with T bar 3 20, 15, 10

Dumbbell Incline Press 3 20, 15, 10

Crossing pulleys 3 20, 15, 10

Curl with bar 3 20, 15, 10

Hammer curl 3 20, 15, 10

Triceps extension behind the neck 3 20, 15, 10

Rope triceps pulley 3 20, 15, 10

Crunches 3 twenty

Hyperextensions 3 twenty

Leg press 3 20, 15, 10

Quadriceps extensions 3 20, 15, 10

Femoral deadlift 3 20, 15, 10

Femoral curl 3 20, 15, 10

Side Raises 3 twenty

Seated twin lifts 3 twenty

ROUTINE B

EXERCISES SERIES REP

Side Raises 3 12

Arnold's Press 3 12

Neutral grip back pulls 3 12

Rowing with T bar 3 12

Dumbbell Incline Press 3 12

Crossing pulleys 3 12

Barbell Curl 3 fifteen

Hammer curl 3 fifteen

Triceps extension behind the neck 3 fifteen

Rope triceps pulley 3 fifteen

Crunches 3 twenty

Hyperextensions 3 twenty

Leg press 3 fifteen

Quadriceps extensions 3 fifteen

Femoral deadlift 3 fifteen

Femoral curl 3 fifteen

Side Raises 3 twenty

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nahoy01-blog · 5 years ago

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“Super Human Challenge Cap Cana”, great launch this Tuesday May 23

The fourteenth version of the Challenge will be held in Cap Cana, Dominican Republic.

Catalina Aristizábal will be the host, and will be accompanied by Melina Ramírez, who also participates for the first time in the Challenge.

36 participants, representing 6 regions of Colombia, will fight for glory and a booty of one billion pesos.

From this Tuesday, May 23 at 8:00 pm, viewers will enjoy the Cap Cana Super Human Challenge. This time, they will be the paradisiacal beaches of República

Dominicana, the setting for the 2017 version of the Challenge, where 36 super humans from 6 regions of the country will meet, who will fight for 1,000 million pesos that will be at stake throughout the competition. In Cap Cana, a place located in the east of the Dominican Republic, the most athletic Cap Cana Super Human Challenge participants from the different regions of the country will meet, with a single objective: to overcome the stages of reality to reach the final. On this occasion, Catalina Aristizábal will be the host of this adventure reality show. Catalina has dedicated herself in recent years to nutrition and the fitness world, with two books under her authorship, and now she will be in charge of guiding the participants through the different tests. “Without thinking, I had been preparing for this challenge for a long time. I made a change in my life 3 years ago which introduced me to the environment of nutrition and the fitness world. Knowledge and physical preparation also allowed me to get to the presentation of the program, "he said. On the other hand, there is the former beauty queen and publicist Melina Ramírez who will live with the participants all the experiences of the privileges that are only enjoyed in a paradise like Cap Cana. “With me they will live as tourists, I am the host of Playa Oro and I will be closely linked to fun. I will also be the sidekick of the contestants and I will be very close to them to bring to the screen everything that happens between these super humans, "he said. Playa Oro, Playa Plata and Playa Bronce will be the territories for which the 36 participants in the Territorial Challenges will fight. In the Salvation Challenge, These super humans must leave everything in each test to avoid reaching the Death Challenge, which is where it will be known who leaves the competition. A state-of-the-art reality show Technological innovation will be a prominent element in the Cap Cana Super Human Challenge. For the first time in its 14 seasons, the program will have a high-definition mobile unit, something that increased audiovisual quality, in addition to having more cameras than in the previous year's edition. A state-of-the-art drone with a high-speed camera will be flying over the places where the reality is recorded, giving the best images, which will make Colombians see the different locations in more detail. Carlos Dueñas, Director of the Cap Cana Super Human Challenge, added that one of the great novelties will be given by scenarios. “We are used to the beach, the water and the sea; but this time we will have some cement. The beach will be a fundamental part of the program, but there will also be a place whose aridity and dryness will be the factors that will differentiate it from the other spaces ”.

For his part, Producer Sebastián Martino added that in addition to these locations, Cap Cana provides a characteristic contrast to the program. "We want to show that diversity of universes, where the one who wins lives like a king and enjoys the luxuries that can only be given on a beach like these." Super humans are clear that persistence is the only way to reach the goal and for this reason the Cap Cana Super Human Challenge will be an intense and exciting adventure that viewers cannot miss from this Tuesday, May 23 on the nights of Caracol Television.

The teams

Antioquia

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nahoy01-blog · 5 years ago

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Dette er det Smart fitness spejl, som du kan træne derhjemme

Der er ikke altid tid eller mulighed for at dyrke sport uden for hjemmet, med det Smart fitnessspejl kan vi løse det problem. Takket være enheden kan vi træne foran spejlet med vores personlige assistent.

Smart fitness-spejl er en enhed, der ligner det ”magiske spejl”, der bag spejlet indeholder en 40-tommer skærm med 1080p opløsning. Det har et 5 megapixel kamera foran og fungerer som et konventionelt spejl, når vi ikke bruger det.

Ideen er, at vi kan tænde den, når vi vil, og den vil begynde at vise os en monitor af nogle træningsaktiviteter. Vi bliver nødt til at udføre øvelsen på samme måde, som den vises på skærmen. Kontrollen udføres med vores smartphone, selvom den i øjeblikket kun er tilgængelig til iPhone og giver os mulighed for at se klasser af cardio, styrke, yoga og boksning fra firmaet NYC Studio.

For at bruge tjenesterne kræves et abonnement på omkring $ 39, men først skal vi betale det næsten $ 1.500 værdi af spejlet. I tilfælde af at vi ønsker en personlig klasse med en person i stedet for en optagelse, kan den indgås til en pris af $ 40 pr. Session. Vi vil have en tovejs lydkommunikation såvel som hvis du ønsker, at du kan se os udføre øvelsen gennem kameraet.

Smart fitness-spejle er en god opfindelse, skønt det i øjeblikket ser ud til at være højt prissat og udelukkende tilgængeligt i USA.

Mere info om spejlet her.

Vil du bygge dit eget Smart Home-system?

Ønsker du at begynde i det små med Google Home, Alexa eller Home Assistant til at kontrollere lys, varme og andre husholdningsapparater? Vi hjælper dig! Gå ind i vores Domotics Telegram Group, og du kan også gå ind i vores Domotics Forum, hvor du kan begynde at læse og stille dine spørgsmål. Hvis du desuden ønsker at være opmærksom på de hjemmeautomatiseringstilbud, der kommer ud dagligt for at være i stand til at lave et billigt hjemmeautomatiseringssystem, skal du indtaste vores hjemmeautomatiseringskanal, og du vil ikke gå glip af et enkelt, eller hvis du foretrækker det, og du ikke har Telegram, kan du Gå ind på vores hjemmeautomation eller Smart Home-tilbudsside på Facebook. Følg os også på vores Facebook, Twitter eller Instagram! Vi venter på dig!

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