How to make the body produce more hormones
Published August 15, 2011 | 
How to make the body produce more hormones.
Do you know what makes the muscles grow? Correctly, anabolic hormones. Let’s enumerate them: testosterone, insulin, IGF-1 and the growth hormone (GH). So, in terms of any medic training with “iron” – is a laborious method of influence on the own hormonal system, in order to “squeeze out” of it as much as possible of the “growth” hormones. Actually, it is like this. Meanwhile, the exercises are not the only way to spur the job of the hormonal glands. There are other methods. In particular, a special diet, nutritional supplements and restful sleep. If you bring together all of these “growth factors”, the gain of the muscle mass, of course, will be of a greater speed.
TESTOSTERONE. This hormone has the biggest “growth” potential. As estimated by the physiologist Gyundela, testosterone provides at least 2 / 3 of the whole muscle growth. The only problem is that its secretion is influenced by a lot of factors, and all for the worse. It includes poor nutrition, rhythm disturbance “sleep- vigil”, nerve overloads, psychological stresses, unhealthy environment, unsuccessful genetics, etc. How to increase the secretion of testosterone? It is very simple – eat more fat! The secret is that fats are the direct raw material for the “production” of testosterone. And do not even think to object! All this is for thousand times verified and double checked by the science! It was accurately determined that the peak content of his native testosterone the builder has at 30% of fat in his diet. And if he was not very lucky with genetics, then there is a reason to add another 10%! Experts advise: a minimum of fat in the traditional dishes, but in the morning you drink a couple tablespoons of flax or hemp oil. Plus, buy at a pharmacy the capsule with fat omega-3 and twice a week “eat” a portion of fairly fat salmon. And do not even look in the direction of fish canned in oil. The oil there is not “fishy”, but the cheapest, refined.
GROWTH HORMONE (GH). This hormone is a brutal thing in the sense of anabolism. Just recall how adolescents are growing: a month or two and they are different. The pumpers, injecting the GH confirm: “Digs” And very much! “. Maybe you should stick to injections? I think no! The Growth hormone does not select but enlarges everything. Yes, you will gain muscles, but together with your cartilages. What is the conclusion? It is better to “stick” to the natural methods: the organism does not hurt itself. The most remarkable is to have a good sleep. The most productive way is to sleep during the day just for an hour. To managed the one-time release of GH.
The second way is to take amino-stimulants. In the first place here is the company of arginine with lysine. The similar effect has the amino acid ornithine. But it’s not a powerful one and does not immediately work, while it is highly desirable the parenteral mode of taking the medications. The restriction of carbohydrates in the diet helps to build the peaks in GH in the blood during the day.
The insulin-like growth factor-1 (IGF-1). This hormone is not so well understood by the science; however, there is real evidence that speaking about the anabolic effect of IGF-1 it is much greater than of testosterone. While the hormone is not under the anti-doping bans its supplements are widely sold around the world. And here are much more useful the healthful methods of stimulating the secretion of IGF-1 by nutrition. The peak hormone secretion is observed at taking 2 grams of protein per kilogram of your own weight. It is better if the protein is of animals: milk, eggs, chicken, beef and fish. An excellent source of protein is a whey protein powder. However, it is better not to overtake the protein. Excess protein is poisonous for the body. Liver and kidney are suffering from this and more than that there is observed the reduction in the testosterone release.
How not to risk pumping the press?
Published August 14, 2011 | How not to risk pumping the press?
Do you want a flat, tight stomach? And what do you do for this? Earnestly pumping the press? Do you know that it is dangerous? Yes, in concert with the abdominal muscles in the deep of the pelvis work your hips flexor muscles. These are short, powerful muscles, that after training suffer the same as all the other. They raise the tone, become thicker and shorter. Unfortunately, reducing of their length is not planned by nature and leads to deformation of the pelvic bones. Moreover, the higher the training experience, the stronger is this deformation. It produces sharp pains in the pelvis, extending to the waist. Over the years, the pain becomes so unbearable that sometimes does not allow sleeping.
I offer you a completely secure method of pumping the press on an unstable footing and even applying the principles of Pilates. Say, Pilates, what for, as its system aims only to develop flexibility? The fact is that mobility of the joints and tone of the muscular system are related. Subject to the flexible joints the muscles increase their force faster!
So, if you want to find a narrow waist, without wasting your time for nothing, you need flexible hips and waist! Well, what about the unstable footing? The secret is simple! Under the outer layer of the muscles there is a layer of internal ones, which are responsible for the balance of the body. They wrap around the internal organs and provide for them a sort of a supportive corset. That is why the width of your waist is primarily dependent on the internal rather than external muscles. At the unstable footing the internal muscles are working at all! It turns out that you are killing two birds: pumping two muscle layers! As far as the strength, exercises on the unstable footing raise it no worse.
The technique, which I describe, is efficient because it develops flexibility, coordination and strength simultaneously.
The modern training systems teach you to “bomb” the muscle, including the press, with 3-4 exercises of 2-4 sets. Meanwhile, there is another approach. Make just one exercise, but let it be a lot of sets – 8-10! This is the technique that I advise you: only one exercise, but with no less than eight sets.
ON ONE LEG!
Lay with your waist at the “crown” of a large inflatable ball. Dissolve your hands in part, as I do in the picture. Place your feet wide. Your soles are on the floor with the entire surface. Well, now take off the floor one leg and put its ankle on the other knee. Hard! You bet! Keep your balance! When the body position is sustained, slowly “slide” down the ball, achieving the limit of bending of the waist.
Freeze in the lower position! Right for a minute! Slowly rise to the starting position and change the sole. Do 2-3 repetitions on each leg. This will be one set. Keep in mind that these sets are to be not less than eight!
What are the benefits of this exercise? Here you do not bend your hips, so, the hip flexors are unemployed. Meanwhile, the exercise effects all the abdominal muscles, including the deep! Believe me, after 2-3 weeks your waist is sure to become slimmer!
Pumping calf muscles – Tips from Arnold
Published August 12, 2011 | Pumping calf muscles – Tips from Arnold
There is a lot of confusion around training the calves. Not less than around press. How many repetitions to do? Many? Few? How often to train? At what rate? And etc. As for me, there are no white spots in this point. The truth was installed on my own experiences. And do not argue with me!
Weight load.
When I started to compete, many pointed the finger at my calves: they said, quite weak. I saw it and thought that I had no luck with calves and that it is my genetic deficiency. And somehow I went to the very south of Africa to get mind from my idol, the famous Reg Park. We have begun to exercise together and I complained about the weakness of my calves. In those days, I weighed somewhere 115 kg, and Park said that I had no hope to pump my calves on conventional simulators. They supposedly give quite the wrong load. I was surprised, because the maximum weight of a traditional stimulator is about 250 kg. Is not that enough? Park has explained that the stimulating load on any leg muscles, including calves, must exceed a minimum of three times your body weight. He led me to “enhance” stimulator in his home gym. There the load was twice as high and was 500 kg! And what do you think? In a month of training my calves increased by 2.5 cm! So here’s my advice: multiply your body weight by 3 and you get the best load for the calves. This recommendation is hardly suitable for beginners but for advanced and elite it is just right!
The frequency of training.
The foundation of league achievements is the regularity of training. Many of those pumping the calves do not have enough patience. But if you have it in abundance, it remains to find out how many times a week you should be trained. To this question I can answer with apothecary precision. The fact is that during my competitive career, I had rigorous training diaries. Now I just open a diary, then another, and add some figures. If we assume a starting point the very first training session in the status of the pros, then for the creation of bulk calves it took me 500 hours of training. It is 660 workouts with the duration of 45 minutes.
Since I’ve had four such trainings a week, it is easy to see the total length of the way: more than 3 years! Not even hope to cut the corner! I consider myself a genetically gifted athlete. Most of you, my readers, need much more time!
Amplitude. The longer, the better. Whatever exercise you do! There is only one exception: a technique of partial repetitions. At every fourth calf workout I did every repeat only for half or even for a quarter of the amplitude. The weight, of course, I greatly increased. Such a “hit” on the calves responded with strong stimulation of growth of their masses!
How many repetitions?
I usually did 5 sets of an exercise and changed the number of repetitions for each workout. Let’s say today I did 10 reps per set. At the next workout the number of repetitions increased to 12-15. There were days when I did only 3-4 repeats, and sometimes Tom Platz visited me during my workout. He always trained the same way: doing a set of 30, 40 and 50 repeats. To prove that I was no less tough, I had to repeat all his freaks. It turned out that I have always trained differently. But this is the key to success. Monotony is the enemy of the muscle growth! If you’re, like I used to be, not satisfied with your calves, take my experience. It involves a long and very difficult road, but in the final you will get the same calves, as I have. However, the same people do not exist. You’ll be better!