My Current Workout Program

I have been really dedicated to my workout program the last few months.

I am looking to add some more muscle during the winter.  My workout mainly consists of the compund lifts with a few accessory lifts.  I am working out 4 days a week (Monday, Tuesday, Thursday, and Friday) for about 50 mins.  I do 10 minutes of cardio twice a week at the end of workouts.  I train pretty heavy but still try to get a full 8 reps.  Sometimes, when I add more weight I will lower the reps to 5 or 6 and then build back up to 8-10 reps.  It defintely is a good combop between strength and size.

Here is a look at my split

• Monday: Chest, Triceps
• Tuesday: Legs
• Thursday:  Back
• Friday: Shoulders, Biceps

The big 4 exercises I do are Squats, Bench Press, Deadlift, and Overhead Press.  This are the first exercises each day and are done for 4 working sets 8 reps.  I do about 5-6 other exercises per day for 3 sets and 8-12 reps.

My calorie intake is around 4200 calories.  I haven’t been able to weight myself in weeks because the scale is broken.

I will post more info on my program later.

Dumbbell Versus Barbell Exercises

Dumbbells versus barbells. This is a battle with a clear line drawn in the sand. Proponents on each side have strong beliefs about why their weapon of choice is the best. If you listen to one side long enough they might just convince you that they are right, until you hear the arguments from the other side. When it really comes down to it, the truth of the matter is that both sides are right. A balanced bodybuilding program should incorporate both barbells and dumbbells, because each have their benefits, and their flaws.

Dumbbells may be descendents of the ancient training tool, the Indian club. The barbell is a more recent development, although the use of a bar to carry objects suspended from both ends has been cited in ancient literature. So, the actual origin of each is blurred slightly by the acceptance of various predecessors. Regardless of when each type of training tool began, they both have enjoyed success in spurts. At first they were the only options for weight trainers, then machines, bands, balls, and other equipment came in to replace them, however, they have both enjoyed a come back in recent years.

Barbells require two hands and a balanced grip. Barbell exercises can utilize more weight due to the two handed grip and leverage advantage of pulling the strong side in to help the weak side. More weight means more strength and size gains. It is also argued that a person can handle more with a barbell than they could combined between two dumbbells. This is because the bar acts as a lever between the two sides and the strong side can “pull” the weak side along. For this same fact, however, some exercises work to make the strong side stronger and the weak side never closes the gap.

Dumbbells are used by one hand and require the use of the supporting muscles to stabilize the weight. The fact that the weights are held separately requires each side to work equally. Dumbbells work great for equalizing strength on both sides. Exercises that can be done with barbells can also be done with dumbbells, with the added benefit of pulling in the assistance muscles. The balance and stabilization required when doing dumbbell exercises cause twice as many muscles to be called into play when performing the exercises. Dumbbells allow you to move your hands through a natural range of motion during exercises, reducing wrist, elbow and shoulder strain, as well.

So, it doesn’t matter which side of the line you find yourself on, dumbbells or barbells. Both pieces of equipment should be a part of your training arsenal. A combination of barbell and dumbbell training will help you develop a balanced physique and work all those small stabilizing muscles, at the same time. You don’t have to draw a line in the sand, instead put them both to work for you.

How To Make a Home Gym Suitable For Building Muscle

Forget all those ads for home gyms like Bowflex and other machine oriented gyms. If you want to build muscle and pack on mass then you are going to have to do it for free weights. Creating a home gym is actually fairly simple.

Advantages of home gyms

• Freedom to workout whenever – this is probably the main reason to get a home gym. You can workout whenever you want!
• Save time and money – no more wasting time driving to and from the gym. Save money on gas and gym fees.
• Privacy – Some people are timid and do not want people looking at them while they are doing exercises.
• Play your own music – Tired of that gym music. Now you can blast your own music as much as you like.
• No more excuses – there should be no more excuses not being able to go workout, your gym is in the next room.

Disadvantages

• Lack of equipment – Obviously there will not be as much strength training and cardio equipment like a commercial gym.
• No social interaction – some people enjoy going to the gym and working out with friends and socializing with other members.
• Initial cost of all the home gym equipment.

Equipment needed for a home gym

• Power Rack (Squat Rack) – A power rack is the most useful piece of equipment for your home gym. It allows you to safely do exercises like squats, and bench presses without the need of a spotter. Different power racks have different options to them. Some provide dips bars to the side, pull-up handles, and different pin locations. You can find these at all major fitness equipment stores and they usually start at $500 to $700.
• Olympic Weight Set – Of course you are going to need a set of weights. Make sure you get an Olympic weight bar that weighs 45 pounds. These can hold weights over 700 lbs. Most of these sets come with a bar with 300 pounds of weights for $300 to $700. You can then buy additional weights you need to lift more.
• Adjustable Bench – This bench needs to be adjustable for incline, decline, and flat bench presses. It does not need to come with a place to put a bar as you will be using the power rack to hold the weight. These usually sell for around $500 to $600.
• Chalk / Gloves / Weightlifting Straps – When doing lifts like deadlift you might want to invest in some chalk. This helps your grip better than tremendously. You might also want gloves, so you do not tear up your hands. Weightlifting straps are not necessary but are helpful when you are doing deadlift or rows and your grip keeps failing you.

Gym location and preparation

Before you buy the equipment, it goes without saying, that make sure you have enough space for your home gym. Look for:

• A flat area which you have space for the power rack, are in front to do exercises like deadlift.
• A high enough ceiling so you can raise a bar above your head to exercises like overhead press.

When doing lifts like deadlift, cleans, and other exercises where you drop the weight, it creates a good amount of noise an vibration on the floor. Many equipment stores sell good flooring for the use for your weight sets. You can also create your own flooring using rubber mats like you see in commercial gyms.

Where to purchase equipment?

• Online fitness stores -there are several stores including amazon.com that sell fitness equipment. Just search for weightlifting equipment in your browser and you will see several stores that sell the equipment.
• Auction Sites – Sites like Ebay and Cragslist are a good place that you might be able to find used or lower priced equipment.

What exercises can I do with the power rack and my home gym?

You can the best core exercises needed to build muscle.
Exercises like Deadlift, Squats, Rows, Bench Press, Pullups, Dips, Shoulder Press, Incline/Delcine Press, Stiff Legged Deadlift, Curls, Skull Crushers, and the list goes on…

Top Dumbbell Bodybuilding Exercises

Dumbbells are often the forgotten tool in bodybuilding. With the advent of machines, the popularity of dumbbells declined. The problem with that is the reduction in stabilizing muscle involvement. The muscles that stabilize the joints during a free weight lift are often taken out of the exercise during a machine exercise.

When training to build muscle many of the exercises are the same whether you use barbells, dumbbells, kettle bells, machines, or any other equipment. When developing the chest and shoulders you need to use pressing motions. The back requires lots of pulling motions from different angles. The arms can really be developed using dumbbells. Many people forget about the potential for some great leg work using dumbbells, as well.

Since they are often forgotten, let’s start with the legs. Squatting with dumbbells adds an extra degree of comfort because the weights can be held in a position that fits your body. The weights can be held at the shoulders, in tight to the chest, or hanging down at the sides. The position of the weights also allows for a more natural body position during the lift. Avoid the temptation to lean forward or look down because it can cause back injury just as it does in regular squats. Stiff-legged dead lifts are also a great leg exercise with the dumbbells. Heel raises can be done for the calves. One of the best all around leg shaping exercises is the lunge and dumbbells are ideal for performing this exercise.

Moving up the body to the abdominals and obliques, dumbbells can be used to sculpt this area, as well. Crunches with dumbbells for resistance are great for a change up. The resistance lowers the number of repetitions needed to get a great pump. Side bends holding one dumbbell or twists with the dumbbells out in front are also great for the obliques. Good mornings with the weights held in front are a great way to work the lower back area. These are done in a bowing motion, as if greeting someone good morning.

Moving farther up still, to the chest, we find many more dumbbell exercises. Dumbbell bench presses call a lot more support muscles into play than the regular bench press. It also allows for more involvement from the inner attachment. These can be done from the flat, incline, or decline positions. Dumbbell flys, again from any of the angles, are great for overall chest development. Dumbbell pullovers, done from a lying position, will bring all the attachments into play.

Now, the shoulders are another area that dumbbells are commonly used for. Dumbbell overhead presses really hit the meat of the shoulder. Dumbbell lateral raises done standing, or bent over for the rear deltoids, are great for shaping and sculpting. Using dumbbells for upright rowing motions can take some of the stress of the wrists and make the exercise more effective. Shrugging exercises with the dumbbells will place the shoulder in a more natural alignment and may reduce some of the stress on the rotator cuff muscles.

Okay, finally we are at the back. The king of back exercises would have to be the deadlift. And, the deadlift can be performed with dumbbells. Mind you, the weight may be reduced, but the strict form that can be adhered to with dumbbells can make this exercise tough. The weight can be held closer to the body and a straighter back can be accomplished with dumbbells. Bent over one-arm rowing can be done with dumbbells also, to help develop the sweep of the lats. Two arm rowing, from a bent-over position or lying face down on a high bench, is great for developing the thickness and lines of the upper back.

When planning your training routine don’t forget the value of dumbbells. They really call the supporting muscles into play and allow for a great range of motion. They can be used for bulking, as well as shaping, exercises. Most exercises can be adapted to dumbbells. So don’t be a dumbbell, use dumbbells in your training.

Health Facts On Green Tea

Green tea has received a lot of press lately. It has moved from the fields of the Far East to the world market. It has been used for medicinal purposes for thousands of years. The Western culture has begun to recognize many of these herbal remedies and their value in medicine. Due to the late stage involvement of the scientific world, research is behind on these remedies. However, real world (anecdotal) evidence supports many of the claims of these herbal treatments.

Green tea has enjoyed a recent surge in popularity due to some of the claims about its health benefits. Many of the health claims are based on historical claims and anecdotal uses. Some others have some scientific backing. Unfortunately, since research on herbal medicine has been lagging behind there may not be as many studies to verify the claims. The promising fact is that green tea has not shown any major side effects from its use, even over the long term.

Green tea has been shown to have the following health benefits:

• Anti-cancer benefits: The antioxidant epigallocatechin gallate (EGCG) has been shown to help prevent a range of cancers.
• Increasing metabolic rate: Green tea contains caffeine and catechin polyphenols that help increase thermogenesis. It may also help with fat oxidation, which will help reduce body fat stores, as well as, increasing endurance.
• Increasing insulin sensitivity: Green tea has been shown to increase the body’s own affinity for insulin, especially in those who may have a slight insensitivity developing. This may also lead to a reduction in the chance of developing diabetes.
• Increased mental acuity and focus: A combination of factors may help increase the ability to focus and cut down on age related degenerative diseases that affect the neurological system.

Green tea has been used for combating many conditions and preventing many others. The following list shows some of the current uses for green tea.

Those uses with no, or little, scientific research yet:

• Preventing Alzheimer’s and Parkinson’s
• Treatment for cancer
• Treating multiple sclerosis
• Reducing LDL and increasing HDL

Those with scientific backing (or solid real world backing):

• As a diet aid, to increase metabolism
• Improving cardiovascular health
• Improving insulin sensitivity
• Reducing free radical damage
• Increasing mental acuity and focus

Whether enjoyed as a tea or taken in capsule form, green tea has some very promising health promoting benefits. The research continues on this herbal compound and more studies are being conducted every day. The results of the previous studies show that this is a good supplement for promoting overall health, as are many teas. It may or may not have all the benefits made by marketing claims, but it does promise to be a valuable tool in overall health. The caffeine content helps increase energy without some of the negative effects associated with coffee. Green tea has no side effects, outside those associated with caffeine, and the potential benefits are numerous. Can you afford not to give it a try?

All About The Bodybuilding Supplement ZMA

ZMA is an all natural supplement that was developed by Victor Conte, in California. He trademarked the name of this patent pending product under the company SNAC, Inc. The company has made claims that it increases testosterone and insulin-like growth factor (IGF-1) leading to strength and muscle gains. Of course, many supplements make these types of claims.

ZMA contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. The usual amount of each mineral is 20 to 30 mg of Zinc, 400 to 500 mg of Magnesium, and approximately 10 mg of vitamin B-6. There are some clinical trials that have proven the claim that zinc and magnesium can help increase testosterone and IGF-1. Some opponents of these claims state that the trials did not get baseline zinc and magnesium levels so they cannot be sure that the individuals were not deficient to start. This could lead to an increase due to a deficiency not due to extra nutrients in the body.

One of those studies took place at Western Washington University. Lorrie Brilla, PhD, conducted a study using NCAA football players to see the effects of ZMA on well-trained athletes. The study took place in 1999. A group of players were given ZMA nightly for eight weeks during spring training. Another group was given a placebo. The ZMA group gained strength at a faster rate than the placebo group, based on pre- and post-study leg strength measurements. The more remarkable results had to do with testosterone and IGF-1 levels. The ZMA group had elevated levels of both hormones while the placebo group had lower levels. These results were in well-trained athletes, which is a promising fact for bodybuilders.

Another benefit of ZMA use is better sleep. It is recommended that the supplement be taken 30 to 60 minutes before bed. It has been reported that ZMA users have an easier time falling asleep and achieve a deeper sleep. This is beneficial to the bodybuilder because it is during sleep that much of the body’s repairing takes place. It has also been shown that getting at least eight hours of quality sleep helps keep growth hormone levels elevated, as opposed to those getting less. And, lack of sleep can adversely affect both testosterone and growth hormone levels.

Most Americans get enough zinc and vitamin B-6, but many are deficient in magnesium. Hard-working athletes may lose many minerals and vitamins through sweat and the breakdown and repair of muscles. This deficiency may be the cause of the drop in testosterone and IGF-1 seen in the placebo group from the Western Washington University study. It may also answer the question of how ZMA works.

The formula for increasing hormones requires very specific dosing. It makes it difficult to use a multi-vitamin, or even separate vitamin and mineral supplements. ZMA combines the minerals and vitamin B-6 in the exact ratio designed to optimize testosterone and IGF-1 levels. This supplement should be taken on an empty stomach, at least 2 hours after the last meal and at least 30 minutes before any other supplements. It should not be taken with milk or any other dairy product because calcium blocks the absorption of zinc.

ZMA has some pretty fantastic claims, but also has some scientific data to support those claims. It has been shown to increase testosterone and IGF-1 levels, and subsequently, strength. ZMA may be the next creatine. It has some solid real world evidence, along with solid scientific backing, to substantiate its claims. It may not replace anabolic steroids, but it does seem to be a solid natural supplement that may support the bodybuilder in his quest for increased testosterone levels.

Top Foods That Build Muscle

So what are some of the best foods to build muscle and lose weight? When looking to build muscle a good ratio of carbs to protein to fat would be around 40% 40% 20%. Remember these are quality fats and complex carbohydrates.

The most important building blocks for building muscles is protein. Protein is used to repair the damage done by resistance or weight training. So to build muscle you need protein. See some of the top choices for protein below.

Top protein choices

• Chicken Breast
• Turkey Breast
• Tuna
• Cottage Cheese
• Egg Whites
  Salmon
• Lean Beef
• Whey Protein

Carbohydrates are what give the body energy and fuel to workout. See some of the complex carbohydrates below:

Top Carb Choices

• Brown Rice
• Baked Potatoes
• Whole Wheat Pasta
• Sweet Potatoes
• Bagels
• Oatmeal
• Fat Free Yogurt
• Beans

Veggies

• Broccoli
• Green Beans
• Cauliflower
• Asparagus
• Peas
• Carrots
• Spinach

When you think of building muscle or being fit you tend to think that you should avoid fat altogether. This is not true. Fats are a necessary component to sustain the metabolic functions of humans. See some of the top carb choices below.

Top Fat Choices

• Avocado
• Olive Oil
• Natural Peanut Butter
• Nuts
• Flax Seed Oil
• Fish Oil

So the next time you go to the grocery store, be sure you stock your cart full of the best foods that build muscle.

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Are Artificial Sweeteners Healthy?

Artificial sweeteners can be found in tons of drinks, candies, and desserts. Foods that are labeled “Sugar-free” are common places where these sweeteners might be found. They are also often put in foods that are naturally sweet, after the sugar has been removed. Artificial sweeteners have had a rocky history. They have been touted as the greatest thing since sliced bread and also as health hazards.

Artificial sweeteners are low, or no-calorie additives that give foods and drinks a sweet flavor. They are used for a lot of sugar-free and diet drinks and foods. Sugar can be removed or left out and the food can retain its sweet taste. There are many artificial sweeteners that have come on the market. Some have remained while others have earned FDA bans. The most common artificial sweeteners are aspartame (NutraSweet), saccharin, and sucralose (Splenda.)

Saccharin, which was one of the first artificial sweeteners on the market (1958), was criticized for a bitter after taste. Aspartame, which came on the market in 1981, was later criticized for causing brain tumors in lab rats. Sucralose came on the market in 1998, and although it has not been attacked for health or taste reasons, it was the center of controversy over advertising claims.

There are some natural sugar substitutes that are used in some foods. These include xylitol, sorbitol, mannitol, maltitol, and stevia. These substitutes, except stevia, are generally not as sweet as sugar. Stevia is considered to be 250 times as sweet as sugar (by weight.) These substitutes do not have the harsh effects that aspartame is saddled with. They are often more expensive so they are not great for mass production.

Aside from the possible cancer link with aspartame, there are other drawbacks to the use of artificial sweeteners. These sweeteners have actually been linked to obesity and type 2 diabetes. It is believed that the intense sweet flavor may increase cravings for sugar and sweet flavors. Since natural sugar may not be as sweet, the body may require more to satisfy the cravings. Due to the intense sweetness, less of the artificial sweetener is used, which leads to fillers or thickeners used in many recipes. These are often additives that have no nutritional value.

Artificial sweeteners also cause a spike in insulin release. This leads to more calories being shuffled to fat stores. It also causes mild hypoglycemia leading to hunger for more sugary foods to bring the blood sugar back up. This influence of the insulin can lead to insulin insensitivity, an early precursor to diabetes. Insulin insensitivity can cause increased caloric consumption, as well.

Another issue is that the low- or no-calorie level of the foods and drinks leads people to eat more of the other higher calorie foods. A person who substitutes diet sodas for regular ones may feel safe adding an extra helping to their meal. This leads to more calories than the regular soda that was eliminated.

Artificial sweeteners were added to foods to make them better for people looking to lose weight or combat diabetes. Ironically, these sweeteners may actually be causing the diseases they were used to combat. Most experts agree that natural sugars in moderation, and getting most of the calories from proteins and complex carbohydrates, are the best way to control weight and stave off diabetes. Artificial sweeteners may reduce the calories in a food, but may still lead to obesity.

Differences Between a Powerlifter and Bodybuilder

Powerlifting and bodybuilding are two different sides of the same coin. They both require a dedication to intense workouts. Both sports require competitors to get on a stage and show the effects of their hard work. There are also many differences between the two sports.

Powerlifting is a sport that involves lifting the most amount of weight you can for one repetition. The lifts contested are the squat, bench press, and the deadlift. Some competitions involve only one lift (traditionally the bench press.) Lifters are given three attempts at each lift to lift the heaviest weight possible. Then the weights in each lift are added together to get a total amount. Powerlifters compete in various weight classes and age groupings. Strongman (or woman) competitions and Olympic weightlifting are similar to powerlifting but have different lifts.

Powerlifters train using heavy weights and low repetitions. They often focus on the core lifts and do not spend a lot of time doing cardiovascular training. Their diet is not as strict as that of a bodybuilder. They still require lots of protein to feed the muscles and complex carbohydrates for glycogen . They generally do not have to watch the calories as closely, unless dropping weight to make a weight class.

Powerlifters usually have large, powerful shoulders, chest, back, arm, and thigh muscles. Powerlifters do not usually focus on definition. Some may have a natural degree of definition but most are generally thick and powerful in appearance. They often look like bodybuilders during their bulking cycle.

Bodybuilders don’t have to demonstrate their strength on stage, instead they show the results of lifting all those heavy weights; the muscular development. They must flex and pose to show off the muscles that were developed through training. They are judged on the size, shape, and definition of the muscles. It includes a series of predetermined poses and an individual free routine.

Bodybuilders also train with heavy weights to gain size and strength, but they also spend a fair amount of time lifting lighter weights for higher repetitions. They spend time doing cardiovascular work to reduce body fat levels. Diet is a main focus for bodybuilders, whether trying to add mass or cut body fat. They spend a lot of time manipulating nutrients and calories to achieve a goal.

Bodybuilders have large muscles, but their focus is on developing symmetry and balance with all of the muscles of the body. Definitions is a large piece of the puzzle, as well. For true bodybuilding success large, full, well-defined muscles are the goal. During the off-season, between competitions, bodybuilders may look like power lifters, but in competition shape they usually appear very vascular and have low body fat percentages.

Bodybuilders and powerlifters train side by side in gyms and to an observer it would be hard to differentiate between the two. The goals of each are slightly different. The power lifter wanting to gain as much strength as possible, while the bodybuilder wants to create the largest, most balanced muscles possible. Diet is another area where the two sports diverge. Bodybuilders have to spend a lot of time focusing on their diet, while powerlifters do not need to watch it as closely. Even with the differences, the two sports are still very similar, and many lifters crossover and compete in both sports. Whether a powerlifter or bodybuilder, the name of the game is intensity.

The Effects of Caffeine

Caffeine is common in many foods and drinks enjoyed today. Coffee, chocolate, tea, soda, energy drinks, and other foods have caffeine in them. Supplements are enhanced with caffeine. There are also many caffeine supplements on the market. They are marketed for staying awake and energy. A substance this prevalent can’t be bad, right?

Well, caffeine has had mixed reviews for a long time. Caffeine at first was given no attention. Then, its stimulant effects were noted and it was isolated for use as a supplement. Caffeine pills began to hit the market and it was combined with other supplements to enhance their effects. Coffee was consumed by the gallon. People began making coffee consumption part of their morning ritual to help them wake up. They began drinking it throughout the day and into the night to stay awake.

Then people began to notice some of the negative effects. The jitteriness, anxiousness, dehydration, heart palpitations, sleeplessness, and withdrawal symptoms. This led scientists to investigate further. They determined that caffeine, being a drug, was as dangerous as other stimulants. Coffee, caffeinated drinks, chocolate and caffeine supplements were shunned by the medical world. Then new research came out showing the value of moderate cocoa (in dark chocolate) consumption. And, recently, the benefits of daily coffee consumption have been heralded.

Bodybuilders have had varied uses for caffeine. The stimulant effect has been a popular use. It has also been used in conjunction with many thermogenic compounds to increase metabolism and overall calorie burn. Caffeine has also been used pre-contest for a combination effect; stimulant and mild diuretic.

Caffeine is classified a drug compound in its isolated form. It has drug-like effects on the body. It works on the central nervous system as a stimulant. That is why it increases focus and alertness. It also increases heart rate, and in large amounts can lead to arrhythmias of the heart and even death. Due to this stimulant effect it increases blood flow throughout the body (due to the increased heart rate) which helps circulate other drugs or supplements quicker. This stimulant effect also increases energy consumption causing more calories to be burned. Caffeine has shown a mild diuretic effect, increasing urinary output. Supplemental caffeine can help reduce excess fluid covering the muscles, however, it can be dangerous if not offset by fluid intake.

Caffeine can be very beneficial to the bodybuilder if used sensibly. A cup of coffee in the morning has been shown to prevent obesity, some heart conditions, cancers, diabetes, and other maladies. Caffeine does rob some of the calcium from the bones, if calcium is not sufficient in the diet to offset this factor. Most bodybuilders get enough calcium from dairy products, but if not then a calcium supplement can be used. Caffeine can help speed the metabolism, even during a low calorie, cutting diet. It may help reduce the amount of fat gained during a bulking cycle, as well. The stimulant effect may help to increase the intensity of workouts. It may also give the energy needed to get through the day after a hard workout.

Caffeine has been shown to be safe in normal doses. Large doses can cause problems similar to other stimulant overdoses. Caffeine can be found in the foods we eat, the drinks we consume, and the supplements we take. Offset the diuretic effect with lots of water and avoid other stimulants while using caffeine. Caffeine may be one of the best tools in the energy/fat loss portion of your plan. Use it wisely and the results will speak for themselves.