Table of Contents
Supplements For Muscular Guy & for all Muscular Body
Almost every day I watch people who move a weight from point A to point B. There is basically nothing wrong with that, but there are big differences in the way the weights are moved.
Type 1 moves the weights up and down at an enormously high speed, so that you can hardly see what is being moved.
Type 2 has such heavy weights that he tries to get the dumbbells moving with all sorts of contortions.
Type 3 has weights that are too light and could do its exercises without additional weights.
Which one is doing it right now?
Speedy Gonzales (Type 1) did his mandatory 12 repetitions in a very short time, but that will certainly not help him.
If we assume that he needs 1-2 seconds per repetition, he only needed between 12-24 seconds for a set.
The actual muscle load is even shorter, since the weights were only brought into motion for a short time and then could be moved without much effort due to the momentum.
The effective exercise time is 6-12 seconds and everyone should now be aware that such a short duration will hardly lead to muscle growth.
Little Hercules (type 2) packed the weights for big boys on it, but can only move it with a bang and noise and at the same time seems to be plagued by twitches all over his body.
This increases the risk of injury massively and the heavier it becomes, the less the desired muscle part is used,
Since changing posture etc. involves other muscles and relieves the strain on the overused muscle.
The wise guy (type 3) does his exercises nicely according to plan, but a 5 year old could lift more weight than he does. Just don’t strain your body and certainly don’t work up a sweat,
Otherwise I’ll have to take a shower afterwards. Maybe he’s doing exercise therapy ?
The muscle may be used to move the weight, but it’s not at all a challenge for the body and so it doesn’t have to adapt (read muscle growth).
Yes I know building muscle is not as easy as it seems. Unfortunately, many people are of the opinion that you only have to work out as much as possible, preferably 7 days a week, and then your muscles will start to grow.
As you can see, lifting weights isn’t enough either. The whole thing is much more complex than it looks and that’s why 80% of those who train always look the same.
And what is the right way now?
The solution is called voltage and has nothing to do with electricity. You have to try to keep the muscle under tension throughout the set and for as long as possible.
Sounds easy, but it is not.
The problem is that in all exercises at a certain angle, the tension decreases or is even lost. So you have to try to execute the movement within this tension field in order to always be under complete tension.
In biceps curls, for example, the tension decreases the closer you move the dumbbell to your chin. Next time during training, try to find out between which 2 points you feel the most tension in the muscles or ask a fitness trainer on site.
When you relax the muscle during the exercise you are giving it a break, so to speak, and making it easier for yourself, but to build muscle you have to do exactly the opposite – you have to make your work harder.
Once you’ve figured out where the tension is, you’ll likely need to reduce your weight to get the number of repetitions you want.
And now I ask you the question again …
… are you a weightlifter?
I hope not for you, because a weightlifter only brings the weight from point A to B regardless of the technique.
The weightlifter is not interested in using a specific muscle. For example, as long as he can lift a barbell over his head from the floor, he is happy and satisfied.
What is over Training?
Very often there is talk and warning about overtraining, but very few will or have ever experienced it.
Sometimes I feel like it’s being used as an excuse not to train hard because it only affects the really hard training people.
Many jump out of a program for fear of overtraining and thus take a step backwards (in terms of fitness).
Instead of sticking to a training program and sticking to it, many stop after a few weeks.
But there are other reasons as well, such as lack of results and expectations that are too high due to the sloppy implementation of the program.
But now back to the actual topic …
How much training can you handle?
That depends primarily on your training level. For example, a beginner cannot train 2 hours a day, but there are really advanced bodybuilders / fitness fanatics who can easily train daily due to adequate nutrition and a lot of sleep and thus they can regenerate very quickly.
Beginners shouldn’t exceed 3 days a week. I relate these statements to strength training with weights and not endurance training (cardio). As long as the cardio is not overdone, you can safely add a few sessions to conventional training.
Advanced users can go to fitness up to 4 times a week, as the body has already got used to the training intervals and can cope with more work. “Professionals” can also train up to 5 times a week without any problems.
A 5 day program is of course designed differently than a 3 day program. Heavier loads and more advanced techniques are often used, but with proper nutrition and good deep sleep there are really no problems.
How old are you?
The regeneration phase also varies according to age, i.e. younger people recover faster from hard training than older people. Unfortunately, with increasing age, the regeneration time increases and it takes longer to feel fit again.
What are the symptoms of overtraining?
The most well-known symptoms are decreased appetite or weight loss, lack of motivation, insomnia (falling asleep, staying asleep), persistent muscle fatigue or sore muscles and reduced strength / energy levels.
If you experience such symptoms, it is best to take a few days off training to see if the symptoms subside. Most of the time that’s already done.
Personally, I take a week off every 3 months, whether I really need it or not. Better to take too many breaks than too little.
If you start a new program and recognize symptoms after a short time, I would take a closer look at the program and possibly increase the days off or change the program, as you are probably not physically ready for it.
To avoid overtraining, you should either increase the intensity or the duration, never both together. Sufficient sleep (at least 7 hours) and enough calories are also necessary.
I would also change the training routine a bit every 3-4 weeks, because
1. you won’t get bored by variety and neither will your body -> no new muscle stimulation
2. so you don’t have to do an infinite number of repetitions of the same exercise, because you you’ve got used to it
The Protein Myth
This topic has already caused a lot of controversy. There is a popular misconception that the human body can only absorb 30 grams of protein per meal. However, science has proven otherwise.
French scientists found that it makes no difference in absorption whether you eat your protein all at once or throughout the day.
The study groups consisted of 26 year old women who consumed 80% of their daily protein requirement at one time or over several meals.
After 2 weeks no differences could be found in the two test groups, the nitrogen balance, the whole body protein turnover, the whole body protein synthesis and the protein breakdown were identical.
In my opinion, it also makes no sense if the body can absorb everything else except protein.
The 130 kg anabolic meatballs must somehow get their protein turnover and if we assume about 2.5 g per kilogram of lean body mass (LMB = lean body mass) with a KFA (body fat percentage) of about 5% that is ~ 306 g protein during the day.
306 divided by 6 meals gives 51 g of protein per meal.
And 51 grams is not the same as 51 grams of meat or eggs. The protein content in our food is much smaller.
Here some examples:
100 g of chicken breast = 16 g of protein
100 g turkey breast = 23 g protein
100 g tuna = 24 g protein
1 egg = ~ 7 g protein
How Much Protein do you need?
Thumbs up 0.8-2.5 g protein per kilogram of LBM. But I recommend at least 2 grams.
40 kg LBM = 80 g
50 kg = 100 g
60 kg = 120 g
70 kg = 140 g
80 kg = 160 g
90 kg = 180 g
100 kg = 200 g
Are you not building muscles?
Then write down everything you eat for a day, especially the protein, and calculate how many grams you finally ate. Mostly too little.
You probably think now that you just eat yourself a protein shake 6 times a day and that’s it, but it’s not that simple. I would only take protein shakes after training,
If at all, so that your body can be supplied with rapidly available proteins and amino acids as quickly as possible.
Rather, stick to the right and natural food.
Almond And Chicken Salad
Spring is just around the corner and the temperatures have already risen considerably. Sometimes you lose your appetite and in the back of your mind you know that you should actually eat so and so much.
What could be nicer than a fresh salad?
I present you the almond and chicken salad
What do you need for that?
- 180 g chicken breast (cooked and cut into strips)
- 30 g unsalted almond slivers (can also be fried)
- 10 green grapes (divided into 2)
- 1 celery (diced)
- 1/2 spring onion (striped or diced)
- 1 hard-boiled egg (diced)
- 1 teaspoon of light mayonnaise
- 1 teaspoon low-fat sour cream
- 1 teaspoon Dijon mustard
- 1 pinch of paprika
- salt and pepper
- 2 handfuls of lettuce
- Cook / fry / grill chicken
- In a large bowl, mix the chicken, grapes, celery, onions, and eggs.
- In another bowl, mix together the mayonnaise, sour cream, mustard, paprika, salt, and pepper
- Empty the sauce over the chicken and distribute it
- Put all the ingredients in the bed of lettuce on the plate and add the almond slivers
Sounds pretty easy, it is. And it tastes good anyway. But what are the nutritional values of such a salad?
Protein: 54 gr.Carbohydrates
: 16 gr.Fat
: 22 gr.
Have fun trying it out and enjoy it
Have you checked out a bodybuilding magazine?
It mainly consists of advertisements for some supplements (dietary supplements) and is adorned with oversized bodybuilders who want to make you realize that it was only thanks to this one supplement that they became so huge.
Of course, nowhere does it say that these pro bodybuilders are pumped full of anabolic steroids and that they have probably never tried the contents of the little jar, which they lift up with a smile.
Who wouldn’t want to build up X kilograms of muscle in the shortest possible time thanks to some miracle drug?
Let’s be honest. Everyone would prefer to take a pill instead of working their butts in the fitness center 5 days a week.
That’s why these supplement advertisements are so well received and many people run straight to the nearest store and get these mostly overpriced powders.
Of course there are also legitimate providers on the market, but I don’t really agree with the pricing policy.
Anyone who makes supplements for a few cents and then sells them for 50, 70 or 90 euros is a crook in my opinion.
Just like in the cosmetics and food industries, it conceals how much of an ingredient it actually contains.
Usually too little to work effectively. But by doing this, even if a little of it is included, they are allowed to advertise and make empty promises.
You could compare it with the “fruit lemonade” which actually only consists of water and sugar and contains about 4% fruit concentrate. It must be healthy to have something to do with fruit, right?
In any case, I’ve had enough of this smear and grapple with this topic. I didn’t want to waste my money on over-priced goods that don’t keep what they promise.
It paid off very quickly. I found a way how you can manufacture your own supplements in the simplest way for a fraction of the cost, which are in no way inferior to branded supplements in terms of effectiveness.
On the contrary, because some work even better. In fact, you can save up to 99%.
Fitness Takes Place In The Head
Have you ever watched others exercise?
Most lift a couple of weights without making a face, some even talk while doing their repetitions and when they have done their repetitions, not a single drop of sweat is visible on their foreheads.
Still others sit on “bicycles” and leaf through a gossip magazine, bored.
I hope you are not that kind of person, because in a month, year, or decade these very individuals will still look exactly the same, if not worse.
For me, such people are so-called “wannabe lifestylers” who go into fitness for the following reasons:
- to calm the guilty conscience
- to be able to say they are going to fitness
- to justify their looks
- to excuse their (secret) feeding orgies
- to be seen there
Yes, I’m going to court tough with you here, but you might as well stay at home and sit down in front of the telly with a bag of chips. But hey, the fitness centers live on those people.
The Pareto principle or the 80/20 rule also applies here. 80% of the people do not make progress, the remaining 20% do. One could also interpret it to mean that 20% of the people perform 80% of the work.
Do you also belong to the 20%?
Fitness is much more than physical exertion and a balance for everyday life.
. As soon as you get an uncomfortable feeling, let your body tell you to stop. In this case, the body directs the brain and this is exactly where the alpha animals differ from the herd.
The alpha animal (me and you) tells its body where to go. The body is controlled by the brain and as long as your head is not separated from your body, you also have total control over it.
Pain, burning and trembling is the boundary between the men (women) and the boys (girls).
By pain I mean the uncomfortable burning sensation in the muscles and not joint pain. If you experience joint pain while doing an exercise, stop immediately!
The burning or trembling should be the indicator of the “point of no return” for you, so there is no turning back.
As soon as your body wants to lead you behind the light so that you stop, you activate the “killer mode”.
This means that you now give full throttle again until you can no longer perform any movement.
Don’t think about afterwards what kind of exercises you have ahead of you or whether you still need to go to the bathroom.
Concentrate fully on the moment, on the movement, on the muscle contraction.
It is very advantageous if you still have a training partner who can help you a little with the last few movements so that you really get everything out of yourself and no accidents happen, such as with the bench press.
But you can also do it alone, you just have to know your “over limit” or train on devices that guarantee you the necessary security like a multi-press for bench pressing.
Try to build a mind-muscle connection, put yourself in the muscle, feel it. Even before you start the exercise, imagine how you are going to perform the movement and what your goal is.
Nothing works without goals! Make a note of your results and try to outbid them next time otherwise you will fall by the wayside.
Defeat your weaker self, show him who the boss is and where to go.
5 Muscle Sins
Sin # 1: exercising too much
There is no need to exercise more than 4 days a week. Many people firmly believe that more is better, but these are the very ones who make little progress.
Week after week, month after month, and year after year, they look the same and still use the same weights.
Sooner or later, more training leads to overtraining, which in turn leads to muscle and strength loss. Remember that your body needs to recover.
It doesn’t grow during training but afterwards and if you don’t give it time to recover, the opposite of what you intend to do will happen -> your body will shrink (enter a catabolic state).
Sin # 2: exercising too long
Often I go to fitness and finish before others have even reached halfway. I need half of your time and achieve double the result. So here again applies -> less is more.
You should know that your anabolic hormone production (muscle building) peaks in about 30 minutes.
After 45 minutes, testosterone and growth hormone fall back to their basic values and after an hour even lower. But that’s just a negative aspect.
There is another hormone called cortisol (stress hormone), which is released after 45 minutes and skyrockets after 60 minutes.
Cortisol can attack muscle fibers and increase body fat. So try to keep your training as short and intense as possible with fewer or shorter breaks between repetitions and sets.
Sin # 3: Understretching the muscles
Every time you set foot in the fitness center, you should beat your last performance -> progressive overload.
If not, it’s a waste of time because if your muscles aren’t stimulated, they won’t grow either. You have to shock your body, so to speak, and expose it to something that it was not used to before.
This is the only way he will react and adapt to the exposed stress (higher weight, more repetitions) so that he is prepared for it the next time.
Our bodies want to make things as easy as possible and prefer to stroll all day, which is why it adapts to any circumstances as quickly as possible. So in this case it will get bigger and stronger.
Sin # 4: eating too little
Many people underestimate this extremely important point, even though the concept would actually be very simple.
You have to eat more calories than you can burn. You can only gain weight with a calorie surplus, the only question is whether you are gaining fat or muscle mass. In order to build muscle, you need to follow a clean eating plan.
Sin # 5: not getting enough sleep
While you sleep, your body relaxes and regenerates and thus builds muscles. Ideally, you should sleep 8 hours a night.
If I haven’t slept enough, I take a little nap over lunch. Not getting enough sleep has a negative impact on your hormones. Your testosterone goes down and your cortisol goes up.
For those who don’t know, testosterone is responsible for muscle growth and cortisol “eats up” the muscles and increases the percentage of body fat. We want to avoid both as much as possible.
Lack of sleep also affects your insulin resistance, which means that your body has more trouble processing carbohydrates without storing fat.
Of course, there are many more sins that can affect your success, but I just wanted to go into the most common mistakes that can make quite a difference.
Ask yourself why it could be that you are not making any progress at the moment and analyze your training, eating behavior and sleep.
I’m sure you could tweak one of these areas.