4 Effective Training Tips For the Core

Syndicated from eZineArticles
How do you know if you are getting the most from your core training program? It sounds like a simple question; but it's not. I mean with the ever increasing knowledge and understanding of the body's core, more and more information is being released for us to review and utilize. It's difficult to stay on top of the latest and most effective / efficient techniques. Read more…

Muscle Building Plateau?

This question was asked on Yahoo Answers and my answer was chosen as the best. By the way, the Stair Step Training System virtually eliminates any chance of a prolonged plateau, simply by forcing periodic short plateaus!

Muscle Building Plateau?

I am fourteen and have been trying to improve my overall muscle build so that i do not seem so small. I have been training for about a month and a half now, about 4 to 5 times a week, one hour a day. I have defiantly seen results with my workouts. However it seems in the last few workouts ive been to, i dont feel the 'burn' of weight lifting (especially in my biceps and chest). I think i may have hit a plateau and was wondering what I should do to help get out of it.

Best Answer – Chosen by Asker

Age notwithstanding (we'll get to that in a minute), I would suggest that you cut down on your workout frequency as well as your volume per workout. Train 3 days per week for no more than 30 minutes per workout. Train with more intensity, never taking more than a minute between sets.

Hit the big bodyparts and don't worry about the "showy" muscles like the biceps. They'll grow much bigger and stronger simply by socking it to the chest, back, and quads.

Do squats, bench presses and dips, pullups, pulldowns, and rows. Do some military presses for the delts. That's really all you ought to be doing. Do 2-3 sets per exercise. Full body workouts are best at this stage.

Make sure you're eating sufficiently (i.e., a lot) – beef, poultry, fish, milk, and eggs are your best sources of protein. Oats, rice, yams, and veggies are your energy sources.

Get as much sleep as you can, with 9 hours being ideal. You're about to experience a growth spurt, in both height and possibly weight – your body grows when it sleeps. If you don't get enough sleep, your body will not grow or recover from intense workouts.

Now, let's talk about your age. I've seen lots of guys begin lifting even younger than you. And many grow very big and strong. However, I think going really heavy and doing anything close to single rep max weights is really counter-productive. Stick to sets of 10 reps and don't do any of the so-called "high intensity" stuff like forced reps, negatives, drop sets, or rest-pause. It's just too much.

Even better is to stick to body weight exercises like pushups, chins, and single-leg squats, and go for reps. You won't get massive, but you will get an athletic body. A few years down the road, you could add in some heavier lifts to add a lot of size, but for now, go for the wide receiver body.

Your joints will thank you later on in life. Trust me on this.

Source(s):

https://www.muscle-build.com
http://www.hard-gainers-manifesto.com

Bodybuilding.com Press Release

Hi all, I got this the other day and have just been too busy to write about it. But it's not too late. 2009 is going to be a long year, perhaps as long as last 🙂 so there's plenty of time to work on your New Year's resolutions, one of which probably is to build a better body (that's why you're here, right?)! It's a Press Release, so it's heavy on promotion, but it's worth your consideration. Take a look around, using the links provided below (there aren't any affiliate links, so I gain nothing from you doing so). FOR IMMEDIATE RELEASE Bodybuilding.com Releases Their 2009 New Year's Transformation SuperFeature Boise, ID – December 31, 2008 – Bodybuilding.com, the Internet’s most visited bodybuilding and fitness site and the largest on-line retailer of nutritional supplements, is the ultimate source for all body and mind transformation needs with their much-anticipated, 2009 New Year’s Transformation SuperFeature. This year Bodybuilding.com has broken down their key points of transformational success: Information, Motivation and Supplementation. These points are so important in fact, they are also the basis of the Company Mission Statement, which states, “To help our visitors reach their health, fitness and appearance goals through information, motivation and supplementation.” With celebrity workouts and diet plans (including Ryan Reynolds, Christian Bale, Hillary Swank, Gerard Butler, and many more), a 12-Week Online Trainer with daily video hosted by professional competitor and trainer Kris Gethin, printable meal plans and recipes and hundreds of other new articles and content, Bodybuilding.com has information to cover everyone’s needs. The Motivation SuperFeature gives people the tools to find motivation from within, including goal setting, maintaining both long-term and short-term motivation, and everything else that goes into making goals a reality. Most helpful is Bodybuilding.com’s new BodyGroups feature, where over 240,000+ BodySpace members (Bodybuilding.com’s on-line social community) come together to share common goals and to cheer each other along. More information on BodyGroups can be found at http://groups.bodybuilding.com/. Anyone without a BodySpace account is encouraged to sign-up to better track their progress, hold themselves accountable and have fun with other BodySpace members. Bodybuilding.com is also providing contests to help provide further motivation. The 2nd Annual MuscleTech $50,000 Transformation Contest presented by BodySpace gives all BodySpace members the chance to win $25,000 cash, $1,000 in MuscleTech supplements from Bodybuilding.com and the opportunity to spend a day with 2008 Mr. Olympia, Dexter Jackson. Plus, MuscleTech is also giving away more than $20,000 in runner-up prizes. BodySpace is also holding a Hydroxycut Max! Transformation Contest for all female BodySpace members where the winner will take home $5,000 cash and receive a photo shoot vacation. And best of all, the winner’s transformation story and photos will be featured on Bodybuilding.com! Those interested in these transformational contests can visit http://www.bodybuilding.com/09muscletech_50000_contest.htm for additional information and entry forms. Bodybuilding.com’s third key point of transformational success, supplementation, helps people get faster, higher-quality results from their diet and workout programs. The right supplements will help with muscle gain and fat loss, and help people feel better and stay healthy. Bodybuilding.com offers premade supplement stacks based on different goals with Bodybuilding.com Supplement Award winning products. But don’t just take their word for it; their new Bodybuilding.com Product Ratings and Review section holds the largest source of supplement reviews online, generated solely from customer recommendations. This new review feature can be seen at http://reviews.bodybuilding.com/Brand_Listing. By combining Information, Motivation and Supplementation in one comprehensive feature, the 2009 Bodybuilding.com New Year's Transformation SuperFeature will prove itself to be the true source for everyone’s transformational needs. For all your transformation needs visit http://www.bodybuilding.com/fun/newyearsguide.htm Bodybuilding.com offers more than 8,500 health and fitness supplements & accessories to help people achieve their fitness goals. They offer more than 25,000 pages of FREE bodybuilding & fitness information, including more than 12,000 articles (written by 525+ writers), video & audio segments, and new content added daily. For more information: http://www.bodybuilding.com Contact: Crystal Matthews Email: crystal@bodybuilding.com Phone: 208.472.9311

bodybuilder guy

Want Faster Results?

Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.

1 … 293 294 295 296 297 … 308