Duration of rest between approaches

The duration of rest between the approaches can be from one to five minutes, depending on a number of factors. The length of rest between the approaches should depend on the level of fitness, on how difficult the exercise was, and also on the individual characteristics of the athlete, since bodybuilding, as we know, is perhaps the only sport that does not have gender, age and a whole list of other restrictions. I can add that although personally I did not have this, I had to see when the pulse of the athletes rose to 160-170 beats per minute. This is more than 2 times more than in a quiet state. Of course, you need to consider that during training, the athlete’s pulse will be increased. Each in his own way. So, do not start the second approach until your pulse does not work in a normal training mode. Of course, everyone has this mode individually. Sometimes, if you take into account the difficulty of performing an exercise, such a rest can be from 1 to 3 minutes. This is of course on average, since after performing some exercises, such as bench press, squats, and the like, the rest time can be up to 5 minutes. But you need to take into account that the duration of the pause also depends on the state of the muscle. It must be ensured that it does not cool down. Although, if you have to choose between not recovered breath and not rested muscle, you must give preference to the first. It will be insulting if the approach breaks off in the middle just because you did not have enough breathing. I’m not saying that not restoring breathing will knock your pulse off and will not give you a further approach. As we know, those who want to get rid of excess weight, and during training on the relief pauses for rest between approaches are reduced. Of course, the training weight of burdening is also greatly reduced. What options for rest between approaches exist? So, the most popular vacation options between approaches and recommendations that you can often hear are the following: 20-40 seconds – for the development of endurance. 1-1.5min – for recruiting mass and relief. 2-4min – for the development of strength and mass. 4-7min – for the development of maximum strength in single repetitions. 20-30min and more (during training all day with large interruptions) – for mutants and fans. But where is the truth, what time of rest to adhere to, if the goal is a set of muscle mass? Before we determine the optimal rest time for a set of muscle mass, let’s find out what processes will occur in the muscles at different periods of rest, and look at these processes in general. From the first seconds pure ATP (adenosine triphosphate) starts to be spent, but suffices...

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Correct Breathing in Bodybuilding

Correct breathing during fitness exercises will greatly increase the effectiveness of training, because then the muscles will be better restored, you will become less tired and will be able to reach the required result faster It’s very easy to breathe properly. You go to the dumbbells, bend over them – inhale, straighten – exhale. Dumbbells to the shoulders – inhale. This is what correct breathing looks like in bodybuilding and athleticism. Each subsequent phase of motion coincides with the phase of breathing. This applies to all kinds of pressures and wiring for the chest lying and sitting. But when working on an incline bench (lifting to the biceps) – there is another layout. In this case, the right breathing looks like this: you sit on the bench, bend over the dumbbells – inhale, straighten out – exhale. Then you take a breath. Begin to do an exhalation with simultaneous lifting of a dumbbell. Tilt down – inhale. And only so. And it does not matter what you do: bend over a fallen pencil, or perform a deadlift. Inhalation-exhalation is such a natural, and at the same time important for the whole body process. Often we breathe without thinking. But it is necessary to cut off oxygen – life slows down. However, most people breathe properly only during sleep, in a state of complete relaxation, when the breath is controlled unconsciously. During the waking period, breathing becomes confused and sometimes delayed, which can cause serious disturbances in such important organs as the heart and the brain. Meanwhile, having learned to control your breathing, you can not only stay healthy for a long time, but also live much longer. Proper breathing during fitness exercises will significantly improve the effectiveness of training, because then the muscles will be better restored, you will become less tired and will be able to achieve the desired result faster. Here you can order an individual training program today! At one of the forums I read the question with a pod: “Will I help bodybuilding while digging the garden.” I believe that this is a question of a person who can not breathe properly. Imagine – it will help. Tilt down – inhale. The only way. In martial arts – there are sometimes different. But we will not discuss this now. Closed breath You can not also block off breathing. If the short-term delay is completely permissible, then closed breathing can lead to serious consequences. For example, consider the deadlift. If you work in the usual training mode, then here is a little easier. If the weight is relatively small – then everything is clear. But if you perform traction with the maximum weight, one or two repetitions, then you need to be careful. With a lot of weight, the most dangerous is the moment when the bar is pulled off the floor. You take the neck,...

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Puff for 3 months

Is it possible to puff for 2-3 months? This question is asked most often. How to pump up for 3 months without sports pharmacology and is it possible? Yes, now there are a lot of places where you can hear about wonderful techniques that allow you to do this, but if you are seriously involved in sports, then of course, you know that this is simply unrealistic. For more than 30 years of serious sports I have not met such techniques. Of course, there are many opinions on this matter. But! Without applying sports pharmacology, for 3 months you can only enter into the initial form. I emphasize: in the initial. This is about bodybuilding and power sports. Probably, you sometimes also had to hear this: I’ve been doing only 3 weeks, and already press cubes. And this girl writes. Usually this means only that she lacks a kilogram of 8-10 to her normal weight. Is it beautiful? Maybe, but for an amateur. Can I pour for 3 months without chemistry? So, what is customary to refer to sports nutrition products and how can they help in training? In general, the line between sports nutrition and chemistry is rather conditional, since hormone preparations have long been widely used in sports. Of course, there are techniques and rooms where, with the help of sports nutrition for 3 months can help you achieve a visible result. Although, it should be said that for a person this is unnatural. Experienced athletes know that without sports nutrition, which includes hormonal drugs (that is, what is commonly called chemistry), such results as we see in bodybuilding, it is almost impossible to achieve. Someone will say that this is a controversial issue, because in the beginning of the last century there were no such means, and athletes gave their records. BUT. They went to these records for many years. But we are moving away from the topic. Any experienced coach will tell you that 3 months is not at all the time frame within which results can be achieved. Yes. There are times when a person has good genetics and natural data. They can be developed at an initial level in a relatively short time. You can force events with the help of sports nutrition. It is generally accepted that this will give negative consequences in the future. And many such cases are known. Although, of course, at the age of 20 it seems that 30 is very far away, and it’s just that I will never be thirty. And about forty, or 50 even there is nothing to say. How to paddle for 3 months and become disabled And about the pumping for 3 months, I’ll say this: in 16 or 20 years you can do anything and anything. Not even right. It will still give a positive result at this age for a...

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Exercises of bodybuilding: errors in the performance

What is bodybuilding? Bodybuilding – what is it? This is a sport, the essence of which is to pump up muscles. Pumping with a barbell and dumbbells, it’s not too difficult actually. Translated from English, translated as “building a body.” Bodybuilding is a system of physical exercises with weights (dumbbells, barbells, special simulators), aimed at the development of all muscle groups, and as a result, the formation of the right proportions of the body, improving the figure, flexibility and plasticity of the body. In addition, sports are important for the promotion of health, strength and physical endurance. Most often bodybuilding is practiced in the gym. Previously, the question was considered, how to choose a hall for bodybuilding aerobics or fitness. You will never regret that you are engaged in bodybuilding – even if you do not set a goal to participate in the championships along with professional athletes, you will acquire a perfect body and excellent health. The main factor of our appearance is beautiful muscles that will accentuate your physique, and the minimum amount of fat. Remember the simple truth – that it would be nice to look at your muscles, they do not need to be pumped up to gigantic proportions. If you have a beautiful body – you have the right to be proud of it, because you created it with your own hands. We’ve been doing something all our lives. Sometimes it’s right, sometimes wrong. Everyone knows that only those who do nothing do not tolerate mistakes. The same applies to bodybuilding. As you may have noticed, in many articles (in particular, about home training) I mentioned some extremely unpleasant things, but this is not then to scare you, but to warn against the troubles that my acquaintances got into. You just need a little attention to yourself and caution, and this will avoid major mistakes in the performance of certain exercises of bodybuilding. Believe on the word and avoid other people’s mistakes. Of course, all of them can not be prevented, but I’ll try to consider the main ones. Mistakes in the performance of bodybuilding exercises Chest pressing, standing. A common mistake is a large back deviation. Arched in the back, you can eventually get yourself such problems with health, as the displacement and inflammation of the vertebrae, as well as constant pain in the sacrum. Lift the bar to the bicep. Back deviation, due to the use of heavy weight. The problems are the same – with the back. Extremely dangerous in this direction can be a method of cheating. At least for someone who does not know how to use them. Although, I must say that the line between be able and not be able to be fairly vague, and I, knowing all these subtleties, no, no, – and sometimes I myself was wrong in assessing my capabilities. Sometimes when lifting the...

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How to accelerate muscle growth

How to accelerate muscle growth – for a budding bodybuilder this is the most interesting question. But to know the answer to this question, you need to know some features of muscle growth. Only then it will be possible to speed up the process. The effect of testosterone on muscle growth One of the most important factors affecting the growth of muscle mass is testosterone. Rather not himself, but the ability of his body to produce. Testosterone is a hormone that performs a number of functions in the human body. First, thanks to testosterone, male sexual characteristics develop. This is the growth of hair on the body, low voice, which happens in men, and of course increased muscle tone. But the main thing is that this hormone directly affects the increase in muscle mass and strength. It is the increase in strength that caused the use of this hormonal drug in sports. Its reception allows not only to accelerate the growth of muscles, but also gives the energy necessary for training. In addition, it significantly reduces the recovery process and reduces the rest time. Thanks to this, there is additional endurance and aggressiveness, which in turn makes it possible to work more productively. These were positive moments. Negative aspects of taking testosterone And there are also negative sides to be reckoned with. Before you start taking drugs that stimulate the production of testosterone, you need to know that its use is contraindicated in adolescents who have not reached puberty, whose growth process has not ended. After all, taking testosterone not only stops growth, but also fundamentally changes the basis of sexual development. Therefore, the use of drugs containing anabolic steroids is contraindicated in people under the age of 20 years. Taking anabolic steroids makes sense only in cases where your training experience is at least 3 years old. Until that time, there are many fairly effective techniques that will help you gain muscle mass fairly quickly, without the use of such drugs. How to accelerate muscle growth: recommendations Here are a few general recommendations for athletes who have had muscle growth after six months of training: Change the set of exercises you used to train. Although sometimes it helps to replace the order of training of muscle groups during training. Increase the number of trainings per week to five, dividing the muscle groups into separate days. This means, if today you worked with the breast, tomorrow work only with your legs. That is, one group of muscles is worked out in one day. Training should include at least three to four exercises. Enter in the training process such methods as supersets, pumping, chiting. Check your diet. Perhaps, it contains few protein products and vitamins. 6 ways to accelerate muscle growth, if they do not hurry up This is a common problem: your body is your temple, and almost no...

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Bodybuilding rejects drugs – Drugs in bodybuilding

The most frequently used drugs in bodybuilding include amphetamines, cocaine, and related substances. Despite their danger when used in sports, such substances are quite popular. But they are classified as drugs because of the euphoria they cause, and this will necessarily lead to addiction. As a consequence of their admission, there are such side effects as psychotic reactions, irritability and hallucinations. Taking high doses (overdose) leads to neuromuscular blockage and death. Also, such side effects of such substances include: restlessness, dizziness, problems with falling asleep, fatigue, increased heart rate, severe sweating, difficulty with urination, increased blood pressure, dilated pupils, dry mouth, increased blood sugar (this is fraught with diabetes), abnormal increase in muscle tone, increased blood coagulability, overload of adrenals, convulsions. But the last part more likely refers to the symptoms, which eventually will turn into more serious diseases. Synthetic anabolic androgenic steroids Anabolic steroids are substances that are related structures of the male sex hormone testosterone. Usually, this hormone is used for painful conditions, the result of which is the loss of muscle tissue. But when you stop taking steroids, the opposite effect comes, which looks like weight loss. This is certainly nothing, but the main danger is that a man with normal testosterone production, taking anabolic steroids, reduces, and with prolonged admission, can completely stop the production of male hormones in his body. In addition, androgens cause many other side effects, which, acting at the hormonal level, eventually lead to testicular atrophy. This is called the effect of sterility, that is, infertility. As an option, sometimes in the body formed a lower level of hormone production. In this case, there is a long-term impotence. From the action of anabolic steroids, the prostate gland, increasing in size, makes it difficult to urinate and drain. There are pains in the back and pelvic region, there is blood in the urine. Also from the action of steroids are affected by the kidneys. Violated calcium metabolism, and as a consequence – the formation of calculous stones in the kidneys. Steroids and the cardiovascular system are affected. After a short reception time, the blood pressure rises, the process of decreasing high density lipoproteins in the blood begins, and this causes the risk of cardiovascular diseases, atherosclerosis, heart attacks, hemorrhages or vascular rupture under stress. As a result of toxic effects, liver damage can occur. Although the same sensitivity results in increased sensitivity, which occurs for the same reasons. But, anyway, this leads to a weakening of the liver, which can subsequently lead to hepatitis, all kinds of tumors that later develop into cancer. Also, the usual consequences include stagnation of bile, degeneration of liver cells (this is when liver cells replace the blood-filled cavities in the liver). Also, steroids help the growth of tumors. With intensive training, the heart muscle should be given no less than 2 days of rest per week....

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Alcohol and Bodybuilding

Alcohol and bodybuilding are incompatible, since alcohol has a negative effect on the growth of muscle mass. The impact of alcohol on muscle growth Although a lot has been said about this, I think it will not hurt to consider this issue again. I’ll try to talk about this in simple words, bypassing medical and professional terms. Many simply do not suspect what harm alcohol can have on those who want to lose weight or gain muscle mass. They do not even suspect that alcohol is strongly discouraged from eating 12 hours before the start and the same 12 hours after the bodybuilding training session. Of course, it’s much better not to use it at all, unless of course you value your result. It’s not a secret that alcohol destroys the protein contained in the muscles. But to keep the protein in these very muscles was spent so much effort. That is, the muscle is likely to have the same volume, but its density will decrease. And so on until the next intake of alcohol. And after a while the muscle will start to decrease rapidly. Do you know why the belly grows from beer? First, it is very caloric, even unnecessary. That is, these are exactly those extra calories that your body will be able to cope with with certain costs. This is because your body did not count on these calories. Of course, he will cope with this surplus, but the efforts spent on it will be taken to the detriment of other costs, more necessary and useful. Secondly, with the use of any alcohol, and in the smallest doses, the metabolism slows down in the body, the process of burning the accumulated fat stops. Instead, your body resorts to a simpler way of getting fuel for your needs – it’s to use energy from your own muscles. As a result, muscle mass decreases, and as a result, the fat layer grows. In addition, in the majority of alcoholic beverages, beer in particular, includes plant substances, close to female sex hormones. It is these substances that provoke the development of obesity by the female type. That is, fat begins to accumulate on the abdomen and hips. And we do not touch such well-known topics as problems with the liver, kidneys and other things. How alcohol affects muscle growth It has long been known that the effect of alcohol inhibits the production of growth hormones and testosterone, and this has a very negative effect on muscle growth and even on the potency. In addition, the body tissues are dehydrated and begin to dry up. This process is quite fast, since our muscles consist mainly of water. At 75%, as claimed by science. After all, even small doses of alcohol inhibit the synthesis of protein for several hours. And without important amino acids, the body begins to use its...

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Bodybuilding and athleticism: for and against

The article clearly demonstrates the need for regular classes with weights, that is, employment by athleticism or bodybuilding. So, athleticism. What for? What will an iron sport give a person? Here you can order an individual training program today! You can talk about this topic for a long time. During my life I had to listen to a lot of arguments for and against. There are a lot of them, but you can always find the golden mean. We proceed from the fact that if you read this article, then you all the same got up from the sofa and you are with us. Now I can say that all the uniqueness of the iron sport is that, even if you do not even aim at champion titles and train simply for yourself, a person will bring considerable benefit to his health. Based on the experience of my older friends, I will say that the well developed muscles of the lower back will keep you slim posture until old age, and the working muscles of the press will get rid of problems with the stomach and other internal organs. I keep silent about strengthening such systems as respiratory and cardiovascular. Still it is necessary to say that bodybuilders are almost not subject to osteochondrosis. Recently, also started talking about the benefits of taking testosterone for something out there. In my 50 I’m funny. As an additive to athletic nutrition – I agree, but to enhance some masculine qualities? In conclusion, I want to say that your developed muscles and healthy appearance immediately give you additional confidence in your own strengths. Now a few words about what the medicine says about this As we know, the human body begins to age somewhere from the age of 20. By medicine it is proved that vision and hearing become significantly worse from the age of 12. And although the signs of aging do not betray themselves, at least outwardly, but they are easily determined by biochemical analysis. We all know that by the middle of the third decade on the face wrinkles appear and the gradual decrease in the level of physiological activity begins. And after 30 begins the frontal offensive of old age. Quite quickly, the body loses its ability to absorb oxygen. This is only 10%, but in the future this trend not only persists, but increases every 10 years for the same 10%. This of course you can not pay attention. But all these little things entail a heap of problems associated with the gradual age-related extinction of the body. As has been proved by the studies that were conducted at the Taft Institute, training with weights can very well have the effect of rejuvenating the body, moreover, it is expressed very clearly. Bodybuilding in most cases is quite capable of suspending the rate of decrease in body metabolic...

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The influence of bodybuilding on the body

As well as other sports, bodybuilding has a certain impact on the human body. What is Bodybuilding? One of the power sports, whose goal is the maximum development of all muscle groups and the construction of standard proportions of the athlete’s body, through physical exercises with weights. Muscle cells that form muscles can not multiply, they can only grow in size, and their number remains unchanged throughout life. Each person of these cells has a certain amount, and it depends on how fast the athlete pumps up muscles. The building material for the muscles, without which their growth is impossible – is a protein, namely the amino acids that make up protein structures. The same is necessary for muscle growth is a high level of anabolic hormones in the blood – testosterone, insulin, somatotropin. The creation of certain conditions for the development of muscle mass resorting to third-party tools causes severe damage to the body in which the harm of bodybuilding is manifested. Disadvantages of Bodybuilding Often, a bodybuilder constantly has to take steroids (anabolic drugs with many side effects) and overuse proteins, without which it is difficult enough to build muscle. As a result of the use of such drugs, the body begins to develop unilaterally – the amount of muscles increases, and the development of internal organs slows down and wears out, unable to maintain the proper level of health. Some organs are overgrown with cholesterol fat, which is especially dangerous for the cardiovascular system. The consequences of prolonged use of anabolic agents cause: increase in blood pressure headache change in liver function disturbance of the gastrointestinal tract the formation of a large number of acne hair loss aggressiveness depression complete biochemical disorder in cells and decreased potency The end result of prolonged intake of anabolics is the exhaustion of the nervous and hormonal systems, leading to a nervous breakdown. These additives are expensive enough and give effect at a high dosage, but when the intake of steroids is over, the muscles will return to their previous state. This is only one part of the harm of bodybuilding for health. The second part is related to steroids. The influence of bodybuilding on the body That is, of course, not the sport itself influences, but the consequences that are caused by changes in our body by the peculiarities of any kind of sport. These consequences can be either positive or negative. That’s why you need to try to reduce the negative consequences and increase the positive. And for this you need to know what impact the bodybuilding activities have on the health of the athlete. Drawing conclusions, do not confuse bodybuilding with conventional training with weights, in which weights are much less than used in bodybuilding. As a rule, when doing bodybuilding, maximum weights are used. After all, to maintain their physical shape, sometimes it is enough to...

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