No one hits the gym hoping for so-so results. You go in wanting to get 100% out of every workout. Here are 10 incredibly effective training tips, courtesy of 2020 Mr. Olympia Big Ramy, to get the greatest benefit out of every one of your workouts.
Tip #1 – Always Warm Up With Cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up. This helps prevent injury and facilitates blood flow to the muscles.
Tip #2 – Listen to Music
Hard training isn’t easy, and the right music can help you get fired up for a big lift or help you push through a brutal workout. I personally like rock and heavy metal. You’ll always find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set Goals
I didn’t get to the size I am by walking into the gym and winging it. I always set goals for myself to ensure I am getting stronger and making progress. Setting a realistic goal like adding 30 pounds to your bench, squat or deadlift in 12 weeks is a good way to ensure that you keep making progress.
Tip #4 – Remember to Train Your Legs
If trained properly, the legs can be the largest and strongest muscle group in your body. Because of this, squats and other heavy leg exercises will release massive amounts of testosterone and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to Free Weights
Even though the modern gyms are full of complex, high-tech machines, they will not help you build a solid foundation of muscle mass the same way that free weights will. Dumbbells and barbells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential tips for building muscle is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try settling into a nighttime routine or try a natural sleep juice supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change Is Good
It’s good to change up the way you’re doing stuff in the gym (stance, grip, angles, exercise variations, sets/reps, technique, etc.). You’ll always need to do the basic exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a Coach/Training Partner
The biggest improvements in my career occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn or a new way to improve, so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel Your Workouts
Eat protein before and after weight training. Protein consumed 60 minutes before you train will help induce a muscle-building effect following training. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate – and creatine if you decide to take that.
Tip #10 – Use a Good Pre-workout Supplement
A well-formulated pre-workout supplement can turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. I use it before every workout!
Check out the muscle building supplements from Enhanced Labs to help you boost your muscle gains. Enhanced is the home of Big Ramy, 2020 Mr. Olympia Champion, 11x Mr. Olympia competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and biohackers.
#enhanced #fitnessmotivation #fitnessjourney #bodybuilding
The post Top 10 Training Tips to Build More Muscle appeared first on FitnessRX for Men.
By: Team FitRx
Title: Top 10 Training Tips to Build More Muscle
Sourced From: www.fitnessrxformen.com/training/top-10-training-tips-to-build-more-muscle/
Published Date: Tue, 14 Sep 2021 13:28:08 +0000
Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
Did you miss our previous article…
COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
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†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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