http://how-to-build-muscles-fast.com/blog/ Weight lifting is a sport to test the strength and resistance apart this it is a method to improve the resistance and size of the muscles. Weight lifting is a sport gives endurance and strength. Now a days weight lifting has become common every, the boys and girls are looking forward to become the future weight lifting champion and some of them are just doing it for getting a tone body and to make them more attractive. It is really good to develop body and to make more attractive. However, there are some thing which should be noted while toddler hitting the gym. Weight lifting for kids is also a good option for exersice. Kids can also do weight lifting, there is no such rule that weight lifting is only for adults, It is suggested kids should lift heavy weight because some time it affect their growth, it is been usually found that kids lifting heavy are shorter in height. There are many kids practicing weight lifting and have no physical deformity. The rumor of short sometime made scare parents before letting their kid go weight lifting and now science has proved that there is no bad effect of weight lifting. Everyone knows kids are very enthusiastic in every they do, whatever it may be. Nevertheless, the main problem with them is they loose patience so there may be someone to keep it fun. It's essential for kids to maintain the decorum while they hit the gym because a small mistake can lead to a accident. Even with all these complications weight lifting for kids can be an ideal sport for not only exercise but also to build confidence. Weight lifting for kids should be started with first getting the technique right, then strength developing. Because once they have good technique, they won't have trouble in the future with injuries once they start lifting heavy weights. So if later on, they want to take it further as a professional weight lifter then at that time they will never face problems. All the exercise and weight lifting should be done with a trainer because sometimes kids become too careless which normally leads to an accident and it may result in permanent damage. Weight lifting is a good sporting option for many youngsters. However, this is not an easy sport and it demands lot of dedication.

http://www.how-to-build-muscles-fast.com/blog/?post_type=post&p=8406 The History of Weight Lifting The history of weight lifting depicts that in ancient period of prehistoric tribes has major importance, in that period the testing of manhood was done by weight lifting. They have lifted heavy stones such as Blue stones of old Dailly, Dinnie Stones and Inver stone to show the power moreover it was the matter of prestige to the tribal kingdom in ancient age however, it is not possible to find the exact date of the first weight lifting championship. Perhaps, the testing of human strength is very old may be older than civilization of human being. Lifting heavy object images are shown in ancient Egyptian records, which are in scripted, in Chinese text and Greek carvings. Weight lifting is a sport in which participant attempt to lift heavy weights mounted weights on steel and barbell. Precisely, the execution of which is a combination of flexibility, power, concentration, will power, skills, discipline, athleticism, fitness, technique, physical and mental strength. As per the history of weight lifting, weight lifting is informally called as weight training, weight lifting trains the athlete for functional strength, utilizing the body's major muscle groups. Although, Weight lifting plays an important role in the success of many athletes, however, when not done according to the proper method, it can cause many problems concerning with health. Technique is the most important part in lifting the weight, and without proper method, weight lifters will get hurt before they have the opportunity to receive the benefits from weight lifting. Considering the available facts, the history of weight lifting first began in Europe in the late 1880 and the champion of the competition was crowned in 1891. On those periods, there were no other sub division and the crown went to the man able to lift the maximum weight. Weight lifting competition was clubbed as a part of athletics in 1896; however, weight lifting was excluded in the 1900 games. Again, the art of weight lifting was notice in 1904, but the game was not included in Olympics however, in 1920, weight lifting has been accepted as a game and provided with its own right. In those periods, Olympic introduce some strange weight lifting programs such as, one and two handed lift with no weight division however, rules where changed in 1932 and five sub division has been established and form three discipline for the competition viz. snatch, press and clean and jerk. In snatch, the weight lifter lift the weight above the head in one fast-uninterrupted movement however, in the second movement the weight is brought to the shoulders and after that weight is jerked out above the head. Although, in the second movement the weights are lifted in two stages makes it easier and the lifted weights.Later in 1972, press division was abolished and only snatch and clean jerk where accepted as the sports to Olympic discipline. As a revolution in 2000, women also put their feet in this powerful event in Sydney. Hence, the history of weight lifting show the journey of the powerful game attain a high level of place in the world Olympic.

Advanced Sports Nutrition for Advanced Athletes

http://bit.ly/pj9YgT Do you somehow feel that your sports is not enough or it doesn't sustain you in your struggle to reach the next higher step in fitness? Chances are, your instinct is correct. It's about time for advance sports nutrition. But before buying your advanced sports nutrition, there are few things to consider in assessing your readiness. Level of recovery between games First, several questions to ask yourself. Can you still feel the results you achieved during your off-season training? Do your muscles still feel as if you're starting all over again whenever you attempt even a warm-up? Is the level of your motivation so diminished that simply stopping your exercise regimen seems to be the most logical thing to do? If your answers to all of these are affirmative, then we've got a serious situation. Far on the other side, however, is a solution that is very simple. You only need to strengthen your resistance. That means improving your supplement to accommodate the growing need of your body for a stronger supplemental formula. You need advanced sports nutrition as part of your regimen program. The level of your recovery tells you many things about your preparedness to reach into a higher level of fitness. Your feeling of inadequacy is never a proof of your lacking in physical talent. It is a proof that your current sports nutrition does not providing you enough nutrients for harder regimen. The natural reaction of your body is to relax when it's getting the same intensity of physical workout. And your body tends to resist exercise that it doesn't have the strength to sustain. The tendency of your mind, naturally, is to think that you can't make it so you've got to stop. But, in a way, this is positive. Your mind is telling your body to stop and think. Because, really, you have many things to think about. One is changing your supplement into advanced sports nutrition supplements. Assess the level of your commitment Okay, so you have enough supply of advanced sports nutrition at your disposal. Is that it? Of course, not. You need to remind yourself that being an athlete, particularly if you decide to climb the next higher level of fitness, is a fulltime job. What's the reason why electricity is a simple matter if you're an electrician? Because that's what you do on a daily basis. Your mind reacts automatically to support every work or problem that you encounter, as long at it's a work related situation. There are interesting studies regarding improvements in exercise performance which correlate with the degree of specific nutrients stored in the muscle after taking particular supplements. This somehow proves that our muscles "remember" and knows how to store the necessary elements for future use, that is, for our next workout. But if it's not properly supplemented, where would it take the nutrients? It is only natural to be confused on what to eat, which supplemental nutrients to take to allow you to sustain your daily regimen, and to let reach the advance level of fitness. If your body does not get the right concentration or nutrients it requires for a higher level of physical exertion, it will revert itself to a hibernation-like refusal to work. And when the body so decides that it can no longer work, no amount of mental discipline will suffice in overriding it. @box @dropbox @dropshots @expono @evernote @flickr @fotki @friendfeed @gdocs @hi5 @hyves @identi @imageshack @jaiku @kewego @kodak @lj @moby @myspace @orkut @photobucket @picasa @plaxo @plerb @plurk @shutterfly @smugmug @snapfish @sonico @soundcloud @sugarsync @tinypic @tumblr @twitpic @wordpress @blog @yahoo @yfrog @zooomr

Energy Levels and High vitamin Diets

http://bit.ly/qEADc4 Good nutrition is very important regardless of which sport you do. A variety of nutrients are needed in your daily diet to keep fit and healthy. A balanced diet should provide the right proportions of carbohydrate, fat, protein, vitamins and minerals, water and dietary fiber. Energy is the most important nutritional factor for any form of physical activity. Carbohydrate and fat are the main fuels used by exercising muscles. Vitamins and minerals are also crucial in energy metabolism. A diet deficient in vitamin and minerals can compromise sporting performance. The importance of a high-vitamin diet In order to obtain vitamins and minerals, athletes need to eat a wide assortment of nutrient-dense foods in amounts that will maintain energy balance. This means that a person must consume 1,200 to1,500 kilo-calories a day. Meeting vitamin and mineral requirements when energy intake is 3,000 kcal/day or higher (as is among male and female ice hockey and cross country skiers) is actually easy. Even athletes whose energy intakes may be about 2,000 kcal/day can meet their vitamin and mineral needs from food alone. As long as a wide variety of foods are eaten, vitamin and mineral intake is adequate. Supplementation therefore is not necessary. Is more better? Athletes usually meet two-thirds or more of the Recommended Dietary Allowances (RDAs) for vitamins and minerals. Athletes who have high calorie intakes of about 5,000 to 6,000 kcal/day may achieve 200% or more of the RDA for some vitamins and minerals just from foods they eat. Despite this fact, most of the athletes who are concerned with sports nutrition take supplements to boost performance. While vitamin and mineral deficiencies impair physical performance, research indicates that supplementation of a nutritionally adequate sports diet does not improve physical work capacity, endurance, oxygen consumption, cardiovascular function, muscle strength, or resistance to fatigue. When are vitamin supplements needed? Vitamin supplements are commonly used if an athleteÂ’s diet is not enough for his energy requirements. Vitamin supplements provide "health insurance," as sort of back-up to ensure optimal sports nutrition. Multivitamin supplements with no more than 100% of the Daily Value (DV.) provide a safe and adequate balance of vitamins. However, it should not be forgotten that the goal is still to eat a wide variety of foods. Food contains fiber and a multitude of phytochemicals that provide many health benefits. Supplements should never be replacements for food. While many sports supplements contain the antioxidant beta carotene, at least 450 carotenoids are only found in food. Antioxidant value exists in other carotenoids as well. Minerals for injury prevention Minerals like calcium, iron, and zinc are especially important for athletes. Recommendations of calcium intake are based on levels than can promote calcium retention, maximize bone mineral density, and inhibit bone loss. Food that provide good calcium stores are the following: dairy products, fish with bones, broccoli, and fortified cereals and juices. Iron depletion, the first stage of iron deficiency is the most common type of iron deficiency among athletes. Lean red meats, dark poultry, fortified cereals, whole grains, and legumes are good iron sources. Zinc, which is found in meat, poultry, seafood, and whole grains, is essential for protein synthesis, healing, and immune function. Although minerals are needed to work hand-in-hand with vitamins to ensure good sports nutrition, we must remember that consuming any mineral excessively can interfere with digestion and the absorption of other minerals. This may lead to mineral imbalances. Also, all minerals can be toxic in large doses. @box @dropbox @dropshots @expono @evernote @flickr @fotki @friendfeed @gdocs @hi5 @hyves @identi @imageshack @jaiku @kewego @kodak @lj @moby @myspace @orkut @photobucket @picasa @plaxo @plerb @plurk @shutterfly @smugmug @snapfish @sonico @soundcloud @sugarsync @tinypic @tumblr @twitpic @wordpress @blog @yahoo @yfrog @zooomr

anyone suggest me intermediate bodybuilding workout routine?

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selvam Asked: anyone suggest me intermediate bodybuilding workout routine?

i am working in gym for more than 6 months and i don't have a clear idea on workout routines and diet so please someone help me

An Introduction to: Static Contraction Training - The World's Fastest Workout (Kindle Edition)

http://bit.ly/ou9hTl

An Introduction to: Static Contraction Training - The World's Fastest Workout (Kindle Edition)

An Introduction to: Static Contraction Training - The World's Fastest Workout (Kindle Edition)
By Pete Sisco

197 used and new from $0.99
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First tagged "bodybuilding" by Connie Brentford
Customer tags: strength training(3), fitness(3), weight lifting, isometric exercises, weight loss, muscle, weight training, pete sisco, bodybuilding, static contraction training

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do i need a weight lifting belt for bodybuilding?

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Far Asked: do i need a weight lifting belt for bodybuilding?

Depends at what weights you lift.
If you go with 120+ I recommend getting one.

The Magic Number for Building Muscle

http://bit.ly/o89F5R By Jason Ferruggia When looking at most popular muscle building workouts you need to understand that most forms of training have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s sensible muscle building programs started becoming less and less prevalent with the rapidly growing usage of anabolic steroids. In days gone by, men like Steve Reeves and Paul Anderson trained with far more sensible, lower volume muscle building programs, but these started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, bodypart splits were the widely accepted way for everyone who wanted to build muscle and gain strength to train. This type of training is not based on rational thinking but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed to build muscle.” Says who? I can tell you for a fact that the University of Chicago isn’t wasting time examining the effects of Jay Cutlers workouts. There are no studies saying that you need 8-12 sets per bodypart to build muscle. However, there are, in fact, studies that show the exact opposite; that one set is just as effective as three when it comes to building muscle. The proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion is not enough to make the slightest difference whatsoever in the muscle building process. For the drug free lifter who does not possess muscle building genetics quite up to par with the Austrian Oak, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically increases your recovery time between workouts. If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once. Now instead of 52 growth stimulating workouts per year for each bodypart, you can now do 104. To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower. Contrary to what a lot of the popular programs out there today prescribe, there is rarely a need to do more than two sets per exercise when you are trying to build muscle. If you can’t get the job done with two sets you probably aren’t training hard enough. In theory you should be able to get the job done with just one set but I like to use two just to be safe and make sure all bases are covered. The second set is basically an insurance set. The are only a few times you should do more than two sets per exercise. If you are a raw beginner who needs more sets just to practice and perfect your form then you should probably do more than two sets. If you are doing speed exercises such as cleans or box jumps you should also do a few more sets. Finally, if you are varying the reps and weights, you can do more than two sets. For example if you are doing two sets of three with 315, a set of five with 295 and a set of eight with 275, you can get away with more than two sets. But other than that, you should never do more than two sets of any exercise with the same weight for the same reps. There are a few different approaches you can take to doing your two sets. The first approach is to go balls out on your first set and then drop the weight a little bit on your second set and use it as a sort of backoff set. Theoretically this will allow you to give your most effort when you are freshest on your first set. The second approach is to hold a little something back on your first set and instead use it as a hard, working warm up set. Then you go balls to the wall on the second set. It has been suggested that a heavy, but not all out set, before your money set can serve as a neural primer and arouse your nervous system thus making the second set even more effective. The third option is to not take neither set to the limit but instead just do two very hard sets to clean failure. Each option works very well but you will have to experiment to see which is best for you. The most demanding method would be to do two all out death sets to failure. This can work but may be a bit hard for most people to recover from. Whatever option you choose will be far better than the normal, mindless nonsense of doing 4-6 sets per exercise and you will get far better results. Better muscle gains with far less work? Sounds like an unbeatable plan to me. Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during the course of his 14 years as a professional fitness coach, including over 500 athletes from 20 different sports. Jason has written hundreds of training articles for top ranked magazines and websites and has authored four books. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit us at musclegainingsecrets.com @box @dropbox @dropshots @expono @flickr @fotki @foursquare @gdocs @identi @imageshack @kewego @lj @moby @photobucket @pingfm @plaxo @plerb @plurk @shutterfly @snapfish @sonico @tumblr @twitpic @blog @meme @yahoo @yfrog

Hi, I am 5 ft 4. Can you help me with my barbell bar selection?

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Matiar H Asked: Hi, I am 5 ft 4. Can you help me with my barbell bar selection?

Should I get 250lb capacity barbell bar, 300 lb or 400 lb?
I am 15 years old and I am going to start bodybuilding from my home.
I am still not sure if my height is final, the growth chart tells me I might grow up to 5 ft 6.
So my question is which barbell bar capacity should I pick?
At my height, do you think going over 400lb capacity is insane or pointless? (Is it physicall impossible?)
Please help.