Hamstrings Training for New Size and Condition

8 Oct

While the legs are frequently the less intensely trained muscle groups for many bodybuilders, probably the single muscle group of the lower body that is often inadequately trained are the hamstrings. In fact, the hamstrings are the vital complementary muscle group required for the quadriceps to grow and function properly, while adding proportionate appeal to the upper leg.

hamstrings training

Diversify Your Training for Optimum Results

What are some of the important reasons to begin training hamstrings effectively? There are some definite biomechanical benefits: along with the quadriceps, stronger hamstrings will provide better support for your hips, knees, and ankles. Of course, you are also likely to add tone and shape below your waistline once you begin to train hamstrings regularly. Since 60 percent of the body’s muscle mass is in the legs, you will also make progress in burning more calories as you pay more attention to your hamstrings. Finally, you will increase your stamina and improve your performance with many other training exercises that involve lower body stability.

Accessing the Core Movements

There are several core exercises you should immediately begin to include into any legs workout at the gym for hamstrings growth, if you are not performing them yet:

Deadlifts – If you have seen a competitive power lifter work out, then you have probably been impressed by the intensity he puts into performing a few sets of deadlifts. Although this exercise also works the back, trapezius, and forearm muscles, deadlifts are also synonymous with building large, muscular legs, particularly the hamstrings.

Leg Curls – Done in a lying, horizontal position, these are another core exercise for isolating the hamstrings. They can be done one leg at a time, which intensifies the contraction in your working muscles. Providing even more variety to this movement, you can also deadlift on a seated leg curl machine; more frequently, you will find gyms equipped with a standing leg curl machine .

Leg Presses – Although primarily an exercise that will blast your quadriceps, the leg press movement can also be useful in targeting the hamstrings if done properly. Since leg presses are a core exercise for quadriceps, it makes good sense to gain some additional benefit for the rear of the legs when doing some sets of these.

Squats – Probably the most basic exercise for the quadriceps, squats will also provide a powerful secondary movement for building the hamstrings. Done with heavier poundage, as with deadlifts you should take the necessary safety precautions and try to have a spotting partner with you.

Some general points about refining and keeping your performance at its best during free weight or machine exercise:

  • Keep your abs and back tight during standing exercise.
  • Don’t lean excessively forward during squat movements.
  • Don’t allow your knees to travel past your toes.
  • Don’t bend your knees further than 90 degrees.

Maximizing Your Hamstrings Conditioning

Expert training consultant and American author Charles Poliquin has had years of experience in observing athletes struggling to improve their hamstrings conditioning. Along with the many detailed observations he makes about the kinesiology of the hamstrings and connecting lower body muscles, some of his general insights are ones that anyone can easily apply:

  • Training hamstrings one leg at a time will not only allow you to concentrate and focus more during each rep, it has the added benefit of promoting muscle balance and preventing injuries.
  • Stretching the quadriceps is essential between sets of hamstrings exercise. Increasing the range of motion of your quadriceps prior to a leg curl exercise will increase the effectiveness of the chosen exercise. However, do not stretch the hams between sets for hamstrings. This can actually weaken the hams and decrease performance in subsequent sets. Try some standing or seated hamstrings stretches sessions during a day-off from training.
  • Variety is an essential requirement for maximum hamstring development because each exercise offers a unique pattern of overload.
  • Hamstrings need more recovery time than the quadriceps. Because in most individuals the hamstrings are made of a high percentage of fast-twitch fibers, they tend to need more days in between workouts. Once every five days seems to be the right training frequency for the hamstrings.

Purchasing Fitness Equipment

2 Oct

Be an informed shopper when selecting fitness equipment

When purchasing fitness equipment you’ll want to take your time and do a little research. Considering you’ll be using it for years to come (right!), you’ll want to shop around to find that piece(s) of equipment that meets all the needs you set out to fill.

fitness equipment

When purchasing fitness equipment consider:

A) Goals- what’s your intended purpose for purchasing fitness equipment

  1. Strength training
  2. Aerobic endurance
  3. Flexibility
  4. Combination of two or all

B) Operation-can anyone in the home use the equipment

  1. How easy is to set up
  2. How easy is it to adjust
  3. How easy is it to operate

C) Cost- you can spend as much or as little as you’d like

  1. How much are you willing to invest
  2. Do you want to make installment or one payment
  3. Do you want top of the line equipment or something you can afford (if you shop carefully you should be able to find something dependable and reasonably priced)

D) Dependability- how durable is the equipment

  1. Quality can be reflect in the price, but not always
  2. Do some research, check consumer reports to determine if there are any complaint or recalls concerning the equipment or manufacture you plan on purchasing from
  3. If equipment has moving part is it put together soundly
  4. Inspect frame, padding, cables and pulleys; generally with proper maintenance (cleaning and tightening) these part will last

E) Safety- learn to use equipment safely

  1. Are there children in the home
  2. Are moving parts enclosed
  3. Is there a risk of smashing or pinching limbs or fingers
  4. Is equipment stable when in use/not in use
  5. When lifting heavy free weights use a spotter

F) Appearance- for some equipment must look inviting

  1. Will looks motivate you to use your equipment
  2. Do gadgets and lights make it more appealing; they can however require more service than a simpler piece of equipment
  3. Gadgets may intimidate some users, make sure you have a realistic comfort level when purchasing the equipment (if your willing to learn your new equipment this won’t matter as much)
  4. Will equipment be in the open (how does it blend in with the ambiance of the room) or a designated gym area

G) Space- How much space have you designated for your equipment

  1. There should be ample room to operate your equipment, make sure you measure floor space and ceiling height
  2. If equipment comes assembled will it fit through doorways, stairwells and hallways
  3. Will it be stored when not in use
  4. Consider the weight of your equipment; can your floor handle the weight of equipment and user, can it be moved easily for cleaning, storage

H) Service- this is important

  1. If not assembled will store assemble
  2. Does equipment have a warrant (if not consider an alternative piece of equipment with a warranty)
  3. What is the length of warranty
  4. What’s included in warranty; parts, labor, maintenance
  5. Is there a return policy

I) Test it out, if you can’t test it out can you return it within 30 days

  1. Is it comfortable
  2. Easy to use
  3. Is it quiet when in use
  4. Is it unstable or shaky at certain speeds

The Laws of Clothing Shopping:

If you like it, they don’t have it in your size.

If you like it and it fits, you can’t afford it.

If you like it, it fits and you can afford it, it falls apart the first time you wear it.

If the shoe fits, it’s ugly. -Proverb-

Sex And Exercise

29 Sep

Turn Up The Passion With Fitness

Body Image

Body image is a difficult subject to pinpoint considering it does not have static meaning for everyone. There are many potential variables involved including ethnicity, culture and social-values that affect how one perceives his or her body. Paige Waehner, CPT, offers a comprehensive definition of body image as:

  • How one feels about how they look
  • How one sees them-self
  • How one thinks others see them
  • How one feels in their body

Poor body image can be a deal breaker. People with poor images of their bodies often have diminished self-esteem making it difficult to elicit the attitude and confidence necessary to stir sexual attraction in others.

sex exercises

However, adding exercise could be the answer to quickly raising low self-esteem and/or enhancing a strained body image. To illustrate, strength gains can be seen from resistance workouts in only 1 to 2 weeks after starting a program. Adding cardio, flexibility and sensible eating habits can bring about noteworthy improvements in as little as 6 weeks. Thus, results from exercise can occur quickly.

People with good body images are likely to enjoy better sexual activity. “If you feel good about yourself, you are in a better position to feel good about relationships, including your sex life,” says Karen Zager, PhD, a psychologist in private practice in New York City. Simply put, exercise is good medicine for body image and lovemaking.


Exercise increases vascularization. What is that? Vascularization is an exercise related adaptation where networks of blood vessels open creating new routes for carrying blood within metabolically-active body structures. Vascularization is the most essential factor in building endurance and reducing fatigue in skeletal muscle (Magruder, Hatfield, Hughes 1996).

Essentially, vascularization can stimulate muscle and affect erectile-tissue circulation, which is intrinsic to penile/clitoral erection, sensitivity and pleasure. (Yes, women also get erections). Exercise helps the body pump and circulate blood more efficiency. The University of Austin Texas conducted a study which showed “physically active women who watched an X-rated film had 169% greater blood flow to the vagina compared to when they were inactive.” Exercise may also help individuals afflicted with Erectile Dysfunction (ED) to experience a more potent love life.

Stress Reduction

If improved body image and better circulation isn’t enough to motivate one to exercise, then stress reduction may make exercise more attractive. Life is filled with stressors. Deadlines, traffic jams, financial problems and more can cause monumental stress. Left unchecked, stress works havoc on health and sex life. Many folks just don’t feel sexy when stressed because it impairs physiological functioning. What‘s worst is many people are unaware that circuits are overloading.

Although sexual activity helps alleviate stress, a stressed-out mind makes it difficult to perform optimally in the bedroom. So to turbo boost sex life, it is wise to consider these 10 strategies for stress reduction as suggested by Elizabeth Scott, MS:

  • Get enough sleep
  • Eat right
  • Exercise
  • Maintain social support
  • Develop hobbies
  • Pamper oneself
  • Sharpen the mind
  • Have the right attitude
  • Process emotions
  • Maintain spiritual connectedness
  • An eleventh entry might read, “Don’t sweat the small stuff”

To summarize, “Men and women who exercise regularly are going to have increased levels of desire,” says Cedric Bryant, PhD, ACE’s chief exercise physiologist. “They’re going to have enhanced confidence, enhanced ability to achieve orgasm, and greater sexual satisfaction.” Although exercise is not the panacea to all sexual ills, it is certainly a great place to start for receiving loads of healthy benefits.

steroids direct

Acute Muscle Soreness

24 Sep

muscle soreness

No pain, no gain?

Most everyone who exercises regularly has experienced muscle soreness during or immediately following an intense workout, which seems to give credence to the adage, “No pain, no gain!”

Of course progressive exercise sessions shouldn’t be undertaken to purposely inflict pain simply for the sake of creating agonizing outcomes. In fact exercise should be taken only slightly beyond the comfort zone and never to the point of absolute pain! But, undoubtedly there are occasions when muscle soreness becomes part of the experience for avid trainees of all levels.

One main type of muscle pain sometimes experienced during or soon after exercise is called acute muscle soreness. Intense repetitive movements can cause soreness to the muscle[s] most directly involved in an exercise. This form of muscular soreness is temporary not chronic and subsides immediately or about one hour following exercise.

Where does it hurt?

Acute muscle soreness or inflammation generates peculiar sensations in muscle[s] under tension. Sensations may be present in the form of a progressively unpleasant burning, tingling, heat or some other poignant discomfort. If the exercise motion causing the pain is extended at the same or greater intensity, discomfort increases to the point where inevitably the exercise can no longer be performed until the muscle is rested.

In order for training adaptations to occur, trainees’ bodies carry out numerous physiological actions in response to exercise related stress. These actions, which perhaps contribute to muscle soreness, help the body progress toward higher fitness in distinctive healing phases at the cellular level.

As muscles remodel toward better efficiency, weaknesses decrease and exercise tolerance improves enabling many trainees to postpone immediate muscle soreness while performing the same exercises that previously caused pain at the same or lower intensity. But, a key point relative to attaining greater fitness levels involves adherence to the overload principle.

Overload, pushing limits!

It states trainees must exercise against a resistance or intensity greater than usually encountered to progress in terms of strength, muscle size, endurance, etc. Nevertheless, increasing levels of exercise intensity often leads to that dreadful state of acute muscle soreness. Hence progressive exercise tends to present a dilemma in that continuous training success warrants occasional bouts of temporary muscle soreness.

Dr. Fred Hatfield, Co-Founder and President of the International Sports Sciences Association (ISSA) states, “If you use the same amount of resistance [or intensity] for the same [exercises] every workout, there will be no continued improvement beyond the point [a trainees’] body has already adapted.” In other words, people interested in training goals exceeding (basic health) maintenance must gradually intensify exercises, which unfortunately could produce various degrees of acute muscle soreness.

Causes of acute or immediate muscle soreness are thought to be induced by diminished blood flow to active muscle tissue along with an accruement of metabolic by-products. The by-products that generally accumulate are lactic acid, hydrogen ions and/or other waste substrates associated to muscle metabolism at the cellular level.

This is why it’s especially important to cool down and not abruptly halt bodily movement following intense exercises. Cooling down enables lactic acid to better circulate into various tissues for energy production thereby reducing discomfort within working muscles.

It is worth repeating; the good news about acute muscle soreness is that it normally disappears soon after an exercise bout while the positive effects of progressive exercise can last a lifetime.

How to Gain Muscle Mass Quick

21 Sep

muscle mass

If you are in a workout state of mind, one of your goals may be to gain lean muscle mass fast. You may see commercials or hear wives tales about how to do this, but most of these are just hype. While you can gain lean muscle mass fast, it’s not easy and it takes a lot of dedication on your part, to make sure your body is getting the right exercise and the right nutrients to benefit from that exercise. Here is what you need to do.

Increase Protein Intake

The first thing you need to do is make sure your body has the protein it needs to do the job you want accomplished. Protein is the building block that is used to create muscle in the body. You want to look for lean proteins, such as beans, lean meat and fish, to only increase your protein intake and not your fat intake.

It’s In the Weight

While cardio is very healthy, it is not going to build lean muscle mass quickly. Weight lifting is. You should make sure your weight lifting exercises focus on the muscle groups where you want the lean muscle to build. Choose the weight for each exercise based on a weight that taxes you (you should really be pushing by the 10th-12th rep), but not so much that you hurt yourself.

Drink Enough Water

Water is essential for the body to be able to do it’s job properly. Make sure you are adequately hydrated during your workouts and throughout the day.

Healthy Eating

Not only does your diet need to have lean meat, but also all of the other food groups need to be represented. Making sure you have well-balanced meals will give your body the fuel it needs to run at top strength.

It is practically impossible to gain muscle without the proper guidance

Clenbuterol: Effective Way to Control Obesity

18 Aug

Why obesity?
Obesity can be attributed to many factors. Teenagers become victims of obesity due to their junk food eating habits, post pregnancy women become fat due to changes in their metabolism, and there are work related problems where people work for long hours sitting and of course there are people who are born with genetic issues leading to fatness. The common goal for all of them to obtain a physic that is lean, mean and muscled. To do this they first need to shed the extra deposits around their middle portions, how they are going to do this?

How to get rid of extra fat?
There are many methods under which a fat person can lose the extra weight.

  • Eating less or getting a diet worked out to reduce fat. A diet containing food items that are low carbs and less in calories. A regular regimen in due course of time might considerably reduce extra kilos.
  • Adapting to regular exercise, jogging and weight training etc. one can join a local gym and workout regularly to get rid of fat. This is hard work and discipline combined. Will need lots of will power and courage to achieve.
  • There are natural supplements available for fat reduction. These supplements containing natural elements melt the extra fat and bring down your weight to manageable proportions.
  • Dragon Pharma Clenbuterol, use of this drug will get you a body sans fat and you can achieve the desired muscled physic within a short duration

Out of the above mentioned fat reducing methods the last one, the use of Clenbuterol, is found to be effective in short term weight loss. People who have tried Clenbuterol found that it melts fat very quickly by way of speeding up bodily motions and resultant heat – best place to buy Clenbuterol.
Clenbuterol Drug
The tendency of Clenbuterol is that it produces an effect very similar to high voltage running or weight training where you sweat excessively. The ingredients of Kalpa Pharmaceuticals Clenbuterol are thermogenic hence produce heat by speeding up body motions. This process melts the fat deposits and reveals the concealed muscles to give you a body of aerodynamic qualities. Users might experience restlessness, breathlessness and excessive sweating, but this can be overcome within a few days of use.

The reports for weight loss with Clenbuterol by Gen-Shi Laboratories around the world are highly encouraging. The above said methods except Clenbuterol needs a lot of effort in way of discipline and will by the users. But with Clenbuterol the user might find it easy because of its capability to produce good results in shortest time period.

Ectomorphs – Advices on Nutrition.

2 Aug

ectomorphs nutrition

Ectomorph represents the ideal body type, the owner of which should not be afraid to set extra fat, but then,  as to the surface of such a disadvantage: a set of muscle mass is very difficult to gain. If ectomorph dreams to be pumped up, then he needs to thoroughly review its alimentary regimen! To begin with, it is advisable to pay attention to calories, most of ectomorph’s body should get from carbohydrates. The number of calories consumed from ectomorphs has to be much higher than endomorphs or mesomorphs body types.

There is a very important detail you should always remember is the number of calories consumed exceeds the amount burned. For example, an ectomorph with a weight of 70 kilograms requires 2800 – 3500 calories.

Every day an ectomorph may divide its food to 6 – 8 meals, the spacing between each of them must be less than 3 hours. The amount of protein should be 25 – 30% of daily intake, carbohydrate – 50%, and fat – 20 – 25%. Do not forget that before going to sleep you need to energize your body. Sugar is eliminated from the diet or reduced to a minimum.

Do focus on foods with low glycemic levels, such as :
– Grain bread;
– Brown rice;
– Sweet potatoes;
– Oatmeal.
Do not forget that the food is bound to be full of vitamins and minerals. As fat sources there may serve products as:
– canola oil;
– nuts;
– olive oil;
– peanut butter
– fish.

Exercises to Increase Your Height

1 Jul

The three exercises that will help you grow a couple of centimeters. You should carry this complex of exercises every day and in a period of time you may look a bit taller.

1) Stretches of intervertebral discs (5 times).

Disc Stretches

2) Cobra stand (10 times ) – This stretching exercise strengthens the lower back and pull the spine.

Cobra Stand

3) Writhes on the ground (10 times) – This exercise develops the spine and relieves the tension in the back.

Writhes on the Ground


Insulin – the Anabolic Giant

24 Jun Insulin Supplements

Insulin is the hormone which is launched through bloodstream by the pancreas. Insulin is responsible for the storage of energy reserves and muscle growth. It is also called the most anabolic hormone. After the insulin enters the bloodstream, the main problem is the delivery of glucose (carbohydrates), amino acids and fats in the blood cells, first of all – in muscle and fat cells. If nutrients are mainly in the muscles, the mass will increase and the fat inside human body is not added. If most of the nutrient goes into fat cells – muscle mass does not grow, but the amount of fat increase.

Obviously if one can find a way to send nutrients into the muscle, but not fat cells, we will have more muscle and less fat. This is the main purpose of many recommended programs and diets – increase the flow of nutrients into the muscle cells. This is the main goal of all involved in sports and muscle building activities.

Insulin SupplementsDue to the fact that insulin is responsible for the storage of accumulations, most people believe that it should be avoided, otherwise there will be more fat. There are several reasons why this is a mistake. Firstly, there is no way to avoid the appearance of insulin in your blood. If you eat – insulin is released.

Secondly, if you still manage to get rid of insulin, you will also lose all of its anabolic function and its ability to store nutrients in the muscles.

But if the level of insulin in the blood is constantly at a high level there are also several problems. High levels of insulin leads to the accumulation of large amounts of fat, increase the risk of cardiovascular disease and the appearance of diabetes type 2. This type of diabetes is characterized by obesity, cardiovascular diseases and weakening of the ability of muscles to store nutrients, which leads to loss of muscle fibers and accumulate even more fat. This is called insulin resistance.

So you need to learn how to control insulin, to be able to balance the power of muscle and accumulation of fat. Make it work so that your muscles grow and fat is burned. This is accomplished in two ways. Firstly, it is necessary to increase the sensitivity to insulin in muscle and lower – in fat cells. And secondly, to control insulin release at a certain time.

19 Amazing Benefits of Bananas

1 Apr
  1. Depression and Stress. Bananas help fight depression. They have a lot of tryptophan – the substance that is the basis of serotonin – the hormone of happiness. Therefore, eating a banana can easily improve your mood.
  2. Allergy. Bananas is the only fruit that does not give any allergic reaction, even to infants.
  3. Strengthening of bones. Bananas retain calcium in the human body, it does not appear in the urine, but remains in the body and is used to strengthen bones. This is especially important for coffee lovers, that, on contrary, eliminates the calcium from the body.
  4. Improvement of the intestinal microflora. Thanks to the enzymes, which are present in bananas, the nutritive substances that enter the body with the main meal are  absorbed much faster.
  5. Constipation and Diarrhea. Bananas are very useful for those who suffer from constipation. Regular consumption of bananas can fix this problem. It is also advised to eat bananas for those who suffer from diarrhea.
  6. Bananas help to get rid of such problems as heartburn.
  7. Stomach ulcer. Bananas when used envelop the stomach wall and thereby protect it from the acid and aggressive substances in foods, and it promotes the healing of gastric ulcer.
  8. The high content of potassium in the banana pulp saves from leg cramps during training.
  9. Edema. Snacking on bananas significantly reduces swelling in those who suffer from it.
  10. Source of energy. If you eat a banana before a workout, it will be possible to engage more effectively – sugar level will not rise very quickly and you will have enough energy to end the workout process.
  11. Anemia. The high content of iron in the pulp of banana makes it a necessary food for anemia.
  12. Heart disease. Potassium in bananas helps to improve the condition of blood vessels, reduces the risk of heart attack and stroke, treats hypertension.
  13. Immunity. The composition of bananas includes antioxidants and amino acids, and they are known to protect the body and improve immune system.
  14. Kidneys. Bananas are able to positively influence the work of the kidneys. Its nutrients, trace elements and vitamins improve this organ’s condition and it also helps in eliminating kidney sand and stones.
  15. Nausea. Bananas are a great tool for getting rid of nausea on the road or toxicosis in pregnant women.
  16. Itching from insect bites. Skins of bananas is very good remedy for insect bites – just attach the inside of the banana peel to the site of the bite for a few minutes.
  17. Quit Smoking. In the period of withdrawal from nicotine addiction it is recommend to eat bananas – a large number of vitamins, potassium, magnesium helps to bring the remains of nicotine from the body and adjust to a new life, without cigarettes.
  18. Improving the mental faculties. The high content of potassium in bananas makes a person receptive to new information.
  19. Benefits for women. Serotonin, and other nutrients that are in bananas, relieve symptoms of PMS. If you eat a banana during the period, you can get rid of a bad mood and unpleasant symptoms.

Bananas Benefits


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