New Strategies To Supercharge Your Muscle Growth

Nowadays, everyone is aware of the healthy eating habits and knows about the workout regimen, however, the main reason why we are talking about this is that whether these things are actually producing results or not?

With my years of experiences in the field of fitness, I have collected substantial amount of data about this. People generally say that they are following a good diet and proper workout even though they are not losing weight. The thing which often bothers any fitness freak is that even after spending hours in the gym and they are not getting the desired results. So here are some of the strategies which you can follow to reach the level you have ever desired.

ARE YOU TIED OF FOLLOWING THE SAME OLD STRATEGIES? NOW IT’S TIME TO TRY NEW ONES
 
Expecting results from the same old strategies will land you nowhere. Let’s try different strategies and implement the new to get some positive results.

SWITCH TO NEW PROGRAM
 
Switching to new programs is what is you require to get the desired physique. You must have noticed that guys in the gym repeat the same rep training even after months. And I am not sure if you have noticed that they are not getting exact shape they thought of. Sometimes it happens that when you follow same program for months or may be for a year and suddenly you realize that there are no results then switch to a new program. Struggling hard with the dumbbells in the gym for months will not help you to gain muscles. The simplest way is to change the way you workout.

WORKOUT LOG IS WHAT YOU NEED
 
Track your workout and maintain a record is the thing which is very helpful in actually analyzing your efforts. If you are not habitual of keeping track of your workouts then it’s the best time to do this.

CALORIES COUNT IS ESSENTIAL

If you are in a habit of eating junk food and much attracted towards the delicacies then it’s the time to stop alluring your taste buds and to become a calorie conscious. For any fitness enthusiast it is necessary to strictly follow a diet low in calories. There is no use of burning extra fats in the gym and then eating unhealthy high fats diet. This will eventually affect your physique and your efforts will go in vain. So it is advisable to follow a healthy diet plan and constantly stick to that.

DON’T BE A BIG FISH
 
You must be treated as the big guy in the regular gym you are visiting for months. However, if you actually visit other gym then you will realize that you are not the big guy anymore as you will be a mere normal fitness freak there. So, don’t be a big fish, aim high and keep a motivation factor so that you should not deviate from your targets.

Refrences:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/5-strategies-to-supercharge-muscle-growth/

Is it Possible to Build Body Muscles as a Vegetarian?

Of Course Yes!!

“Dude, you just can't build muscle on a vegetarian” --- An Old Philosophy.

In today’s bodybuilding world, if any trainer says such type of answers, this completely means, he/she is not a professional bodybuilder. This is because of the latest scientific proven results, which says, a vegetarian can build muscle and gain strength just like meat eaters.

So, No need to get demoralized for a single thing if you are a veggie and have a passion to become a bodybuilder. According to research, we have mentioned some veggie meals that one can follow as their daily diet and intake maximum required proteins and minimum carbohydrates or Fats.  The list includes:

RICE AND BEANS:  A single cup of black beans and one cup of cooked brown rice include 20 grams protein and 77 grams carbohydrates.

DAIRY:  1 cup of low-fat cottage cheese contains 22 – 32 grams protein & 8 – 12 grams carbohydrate. 1 cup of plain nonfat Greek yogurt contains 20 to 25 grams protein & 6 to 12 grams carbohydrate.

EGGS: A whole egg contains all 9 essential amino acids and 6 grams protein and 4 – 4.5 gram fat. Egg without yolk includes all protein without the fat.

TOFU: 1/2 of a typical 14-Oz block of extra firm tofu contains 20 grams protein, 8 grams fat, & 4 grams carbohydrate.

TEMPEH: One 3 ounce serving of soya-only tempeh has 17g Protein, 7g Fats, & 9g carbohydrates.

PROTEIN POWDERS: 1 serving of protein powder includes 12 and 25g proteins, 5 grams carbohydrates and 2 grams Fat.

FAKE MEATS, NUTS AND SEEDS: The Fake Meats, Nuts and seeds do have protein, and some of them, like hemp seeds, are a complete protein source.

SUPPLEMENTS: Supplementing with creatine is a must for a muscle-building veggie. Supplements are required to intake Proteins, vitamin D, vitamin B12, Omega-3 fatty acids and more.


Still worried about being a bodybuilder?

References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/building-muscle-on-a-vegetarian-diet/

Factors that Influence the Physique of a Bodybuilder

People adopt bodybuilding to achieve better looks and an attractive physique. But this is a fact that not all professional bodybuilders are that much attractive or we can say, most of the professional bodybuilders do not have the attractive looks. We've derived two basic reasons behind the unattractive looks of a body builder are:

First, they are not handsome enough, i.e. an appealing face can make every well-built person more attractive, and a horrible face can turn any muscular body look inferior. So, it’s not just bodybuilding that will help you seek out your problem.

Secondly, professional bodybuilders most often demonstrate an abnormal development in their tissues other than muscles to be built up. This is nothing but a genetic effect. This can also be an effect of extra proteins and steroids consumed. But the final result is different. People can have different types of tissue development with similar workout process. 

For Example:

 The Bat: A V-shaped Body (W-shape, really).

Flex Wheeler: Greatest Curved Physiques of all time

Steve Reeves: Look at the awesome V-shape.

Concluding, there are a number of genetic factors on which physical appearance depends, besides muscle mass and fats. So, you just don’t have to worry and follow these basic bodybuilding lessons:

• Define your goals and honestly move towards those goals.
• Work out focusing, “Maximize Muscle, Minimize Fat”.
• Don’t follow different goals after small time intervals, rather choose a long term specified goal and follow it till the last.
• Don’t worry about your biceps shape and peak size; it’s your body compatibility that works. You just focus and try to achieve the final goals.

References:

http://www.jmaxfitness.com/

http://www.jmaxfitness.com/blog/exploiting-the-bodybuilding-physique/

Bodybuilding Lessons - Checkout What Tim Berzins & Jason Maxwell Suggest to Get Big Shoulders

This fitness blog tells what could be the necessary steps to follow so to achieve the bigger and attractive shoulders.

We all know, the shoulders play a crucial role in bodybuilder’s life spam. But if he’s having a strong physique just lacking from shoulders size, he’ll be regretful till has not achieved the desired shoulders.

Let us discuss what the experts are suggesting to easily achieve the strong and attractive shoulders. Here’ we have asked a simple question from fitness experts, i.e. “How do you get big shoulders?” and selected out the most attractive answers from all of them. So, let’s see what Tim Berzins and Jason Maxwell suggested achieving the level of the shoulders:

Tim Berzins - “Get Stronger in a Variety of Rep Ranges”

  

Elaborating: Shoulders responds very well to heavy weight, followed by lighter, higher rep training. For heavy lifting, go through the 4 to 6 rep range on composite movements and for higher rep stuff, go through the 10 to 15 rep range using secular exercises.

Make sure to take care of your rotator cuff muscles with very light, very high rep shoulder stability exercises like external rotations, internal rotations, face pulls, etc. Also, be sure to include plenty of mobility work for some tight areas (usually the anterior delts).

Finally, If you yearn for the bigger shoulders, you must get stronger. Make strength gains a priority and you’ll definitely be happy with the final results.

Jason Maxwell – “Focus on the Medial Delts, and the Rear Delts”

Elaborating: Pick one exercise for medial delts, and one exercise for rear delts.

Medial Delt Exercises such as: Barbell Military Press, Dumbbell Overhead Press, Barbell Behind the Neck Press, Lateral raises and Rear Delt Exercises such as: Dumbbell Hang & Swings, Face pulls, Rear delt machine. For medial delt exercises, you’ll need to work on 10 sets of 5 to 12 reps per week.  Or can split it up into 4 sets of 5, 3 sets of 8 to 10, and 3 sets of 10 to 12, and for rear delt exercises, you’ll want to do 300 total reps per week using sets of 15 to 100

So, If you are getting confused about what to take on to achieve bigger shoulders, prior advice is just a click away. 

Refrences:

http://www.jmaxfitness.com/

http://www.jmaxfitness.com/blog/ask-the-experts-how-do-you-get-big-shoulders/

Is the Bro Split a Myth? – Lets have an Experiment

Wana know the very easy steps to get the perfect abs, six packs and jacked muscles?

Nobody has studied as such scientifically, to get the accurate results on bodybuilding workouts that shows the advanced information and satisfactory results. So, there’s is not a single confirmation available on what can be the best possible way to work out if you are a beginner, or have fewer information about this bodybuilding thing. 

Good News!! 

Brad Schoenfeld and his team has recently carried out with a controlled experiment and got a wonderful answer to this query. The experiment continued for total 8 weeks.

In this experiment according to Mr. Schoenfeld, they adopted a total of 19 individuals with an average lifting career of four years. They were divided into two teams and were assigned to do different training protocols with same volume of workout routines.

The First group was total body training group, so they worked all muscles in the same session.

The second group was a typical split body routine, with 2 to 3 muscles worked per session.

The session continued as mentioned below:

As you can easily find, the total body routine included working out all muscle groups recurrently, but on the other hand, split body routine breaks down into chest and back, then legs, then shoulders and arms. Both of these two sessions appraised the hypertrophy in the upper and lower body muscles, but the total body group team has appreciably increased muscle mass in their biceps. Therefore it’s been concluded that the total body group had greater advantage over their routine exercise. 

This Result – “Minimum Efforts  ... Maximum Gain …”

From the experiment, this has been concluded that the splits are good to include in workout but with frequent repetition sessions in a week, to offer the maximum hypertrophy advantage and to give the most efficient working out experience to a human body.

Click on to get the further information on bodybuilding myths debunked.

References:

  

      1. http://www.jmaxfitness.com/

      2. http://www.jmaxfitness.com/blog/is-the-bro-split-a-myth/