For some people there is nothing more relaxing than a hot sauna after lifting weights, but some new research coming out of the University of Montana is suggesting that this may not be the best time for it.

Post-exercise is one of the best times to eat as you have set up pretty much the perfect portioning – almost all the calories you consume will go towards the muscle. For years magazine articles and advertisements have pushed this as the ‘window of opportunity’ and to some degree they are right. That said, ultimately total calorie intake will determine what happens to your body in the long-run, even if you don’t take advantage of this ‘window’.

The study itself wanted to assess the effects of heat on glycogen resynthesis. To study this, the researchers recruited nine participants for two trials – one with post-exercise recovery at room temperature (i.e. the control test) and the other in a “hot room” which is about 90F. The participants depleted glycogen reserves by cycling for an hour in each experiment. After this they were given carbohydrates immediately and then spent four hours in the recovery room, receiving some more carbohydrates at the two hour mark.

What the researchers found was that muscle glycogen repletion was pretty much identical immediately after exercise and at the two hour mark, but by four hours the glycogen in the room temperature trial was significantly higher. I have discussed in a previous article that a splash of cold water to the face can help hasten recovery from exercise, that ice baths help promote recovery, and that “The Glove” can help improve performance. This study suggests that a luke-warm or even cold shower after training may be a better choice over the sauna.

The study in question did not use a sauna, nor did it use temperatures quite as high as you’d expect in a sauna (170F and above according to wiki), but that goes to show even more so that it may be a bad idea to sweat it out after lifting weights. If 90F negatively impacts glycogen synthesis rates then 170F most certainly will.

On a similar note, a study from 1996 showed that the temperature that you train in can affect muscle glycogen, with depletion occurring at a faster rate. So while it may have looked hardcore seeing Ronnie Coleman sweating like a mad man in his 100F gym in Texas, climate-controlled air conditioning may be best for optimal performance.

Source: Naperalsky M, Ruby B, Slivka D. Environmental Temperature and Glycogen Resynthesis. Int J Sports Med. 2010 May 12.

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The Evolution of Women’s Bodybuilding & What Lies Ahead

by Joe Pietaro

There are certain parallels with men’s and women’s bodybuilding. To make it simple, let’s concentrate on the pinnacle of each sport – the Olympia stage. The first Mr. Olympia contest was held back in 1965 and was not even a fraction of the hyped-up weekend event it is today.

Fifteen years later, the women had a contest of their own which was originally titled Miss Olympia. Rachel McLish earned the title in that inaugural show, which had graduated from the earlier bikini contests from yesteryear. The Texas brunette remained at the top of the sport, finishing as the runner-up to Kike Elomaa in 1981 and regaining her crown the following year.

In these early days, George Snyder promoted the Ms. Olympia and hand-picked the contestants. It was held separately from the Mr. O in an attempt to garner interest for the sport. After one win by Carla Dunlap in 1983, Cory Everson took over and began a streak six consecutive wins and eventually became the only woman to ever retire undefeated as a pro. It was during this period that “Pumping Iron II: The Women” was released. NBC also broadcasted the Ms. O as part of their “Sportsworld” programming.

At the same time, Lee Haney was collecting Sandows in the men’s shows. Bodybuilding had two marketable faces with him and Everson and were a big part of the fitness revolution. Everyone just had to have a gym membership in those days as a status symbol and looked at the physiques of Mr. and Ms. Olympia as long term goals.

In the 1990s, what may have seemed attainable by the average Joe or Jane exploded overnight. Dorian Yates grew larger with every Olympia he won and Lenda Murray became the top female on the scene. The Michigan native matched Everson’s mark and set a precedent for years to come as far as the size of women’s physiques on the stage.

The IFBB apparently did not fully agree and felt the need to make some controversial changes following the 1991 Ms. Olympia, which was the first to be televised live. Murray barely edged out Bev Francis, a former Australian powerlifter, by a single point. In 1992, Ben Weider and the rest of the personnel running the federation put a set of guidelines in attempting to “feminize” the sport more and that the contestants should not come in “too big.”

The fans apparently disagreed with this and booed decisions in other shows that awarded smaller contestants. With a crossroads in front of them, the IFBB loosened the Murray’s domination continued until she was unseated by Kim Chievsky, who had a physique similar to Murray’s. She then won three more Ms. Olympias before switching to fitness competitions.

While the women were remaining large-framed, Ronnie Coleman took it to the next level. “The King” ruled the men’s division with a frame that nearly hit 300 pounds on stage. By the year 2000, changes were on hand for the Ms. O. The contest was incorporated as part of Olympia Weekend and held the day before the men’s show, weight classes were established and another attempt was made to downsize the competitors. If that ever occurred remains a question, as Lenda Murray made a successful comeback after five years away to retain her title. She won the heavyweight and overall classes in both the 2002 and 2003 shows.

Following that, the baton was passed to Iris Kyle, who has won five of the six last Ms. Olympias. Although she is a gifted athlete, Kyle has been the focus of much discussion as to why the sport has been spinning its wheels. The contests have become less common as the fitness, figure and bikini classes has taken a number of steps up. What appears to be the case is the push for a more feminine look all around the industry, so why is women’s bodybuilding not taking the hint?

In 2009, Heather Armbrust finished as the runner-up to Kyle and has a perfect physique to become the next face of women’s bodybuilding. “Although I am muscular, I have still kept my curves,” she said with a smile.

With the sport at a crossroads, hopefully the judges take the right curve in the road come September.

Source: musclesportmag.com

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By Doctor Prod

Learn why bodybuilding is always a contest. Get to know more about this lifestyle and what it brings you.

Did you ever think about participating in a bodybuilding contest? What was your decision? Did you think you are not better/bigger enough? Or are you not ready? Or you are just training for yourself? May be you don’t want to stay on a diet? Any reason you would choose I must say that you are already competing. Yes, you’ve read it correct, you are already competing and that is the most important contest for you. Why will you ask? Because, first contestant is you.

You are competing with that person you were before you went to the gym. You have to compete daily with laziness, with desire to eat more pizza’s, with desire to eat at McDonald’s instead of preparing some good food and the list goes on, it may be any other thing which stops you from obtaining that beautiful body and having a healthy life-style. And no one can “fight” with these barriers except you.

Every missed workout, every additional calories, every incomplete set may be a step back.

You have to be very disciplined and controlled if you are seriously about bodybuilding which gives you too many benefits to ignore them, but that is a subject for another article.

Train hard, be disciplined and respect people.

Good luck in your bodybuilding journey.

© MusclesProd.Com 2010. You may copy and use this article only with source indication (www.musclesprod.com)

About the Author: Doctor Prod is a fictional character created by MusclesProd.Com Team. A Team made of bodybuilders with experience in competition.

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By MusclesProd

Everything we are doing has some consequences. Same is for bodybuilding. Going to the gym is a very good thing and has many benefits not only for your health but for your personal life. Every principle bodybuilding has will affect your life positively, did you ever thought about this?

Working out and creating the body you wanted will make you happy and your self esteem will grow and this will be felt by others too who will appreciate you more.

Self-discipline and capacity of setting goals will make you look like a person who knows what he wants and where he is going which is very attractive for women and for your potential better job place.

Having a habit of going to the gym is good as this will be what you will teach you children and this way you will educate them to take care of their health and be disciplined. Bodybuilding is good for our nation and for those who are coming after us. Imagine a society where everyone is self-disciplined, serious and responsible.

Best situation is when you workout not only for the best of your body but when you work on your brain and what could be better than intelligent person in a beautiful and healthy body?

© MusclesProd.Com 2010. You may copy and use this article only with source indication (www.musclesprod.com)

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Why stretch?

The benefits of a good stretching programme include:

• Reduced risk of muscle strain, joint injuries and back problems.
• Reduced post-exercise muscle soreness.
• Speedier recovery.
• Increased range of motion and co-ordination.
• Greater strength gains due to greater range of motion. improved body awareness.
• Better physical and mental relaxation.

How can stretching help enhance muscle size and shape?

Incorporating key stretches into your strength­training programme will result in greater muscle growth and the enhancement of muscle shape. Failing to stretch will not only, limit your range of motion but also your growth rate.

Stretching elongates the fascia, a strong protective sheath of connective tissue covering all muscles and their cells, allowing the muscle underneath room in which to grow. Fascia tissue can become thick and tough if the muscles are not stretched and are subjected to a limited range of motion. The best time to stretch the fascia is when the muscles are very’ warm and ‘pumped’ (i.e. full of blood). This occurs during and after a workout, so stretch between and after sets, and at the end of your training session.

Stretching increases flexibility, giving the muscles and joints a greater range of motion. It can1 prevent muscle soreness and promote faster recovery between workouts, helping to release1 lactic acid from the muscle cells into the bloodstream so that it does not hinder further: muscle contraction. Therefore, stretching! during your workout may enable you to train! harder and longer.

Stretching improves posture as well, and gives the body a more athletic or graceful appearance instead of that clumsy awkward gait that many bodybuilders develop.

How do muscles stretch?

The muscles contain receptors called muscle I spindles, which register information about the, muscle’s length and rate of change of length.

One of their main jobs is to protect the muscles from injury. So whenever there is a rapid change in muscle length, a reflex action is set up to shorten or contract it instead.

Tendons – which attach muscles to bone ­ also contain receptors called golgi tendon organs (GTOs), registering information about the degree of tension in the tendon. When a high force is registered, the GTOs enable the muscle to relax in an attempt to reduce the tension, thus acting as a safety mechanism. If the intensity of a muscular contraction or stretch exceeds a certain critical point, an intermediate reflex occurs to inhibit the contraction or stretch. As a result, the muscle instantly relaxes and the excessive tension is removed, and with it the possibility of injury. In other words, the GTOs shut down the muscle to prevent injury. If the GTOs did not exist, it would be possible to have a stretch or contraction so powerful that the muscle or tendon would be torn from its attachments!

Bouncing, uncontrolled or forced movements cause the greatest reflex response. Thus ballistic stretching can cause the muscle to contract and so increase the chance of injury. Static stretching that is carried out slowly and in a controlled manner will lead to a reflex relaxation of the muscle.

Strength through stretching is related to your GTO threshold, which limits a contraction well short of the point at which tendons would be injured. Stretching gives the muscles the ability to contract more efficiently without shutting down in response to stretched tendons. Obviously, it is desirable to
have a high GTO reflex threshold, as this allows you to handle heavier weights and do more reps without the GTOs inhibiting muscle acton. The higher the GTO threshold, the more intensely you can train, and the greater the gains in size and strength. Stretching your muscles regularly can help raise your GTO threshold, some experts estimate, by up to 15-20%.

How to perform stretches

You should only stretch when your body is warm and the muscle is receiving an increased blood flow. Stretching a cold muscle increases the risk of injury and reduces the effectiveness of the stretch. Here are some basic guidelines:

• Ideally, stretching should be done after a workout and also in-between sets.
• Alternatively, stretch in-between workouts as a separate session but only after a thorough warm-up – 5-10 minutes of some light aerobic activity.
• Perform static stretches and avoid bouncing. This is a far safer method of stretching a muscle than ballistic movements.
• Gradually ease into position, all the time focusing on relaxing the muscle.
• Stretch only as far as is comfortable and then hold that position. As the muscle relaxes, ease further into the stretch, gradually increasing the range of motion.
• Never hold your breath. Exhale and relax as you go into the stretch and then breathe normally.
• Never go past the point of discomfort or pain. You could pull or tear the muscle/ tendon.
• Stretches performed at the end of a work­out, or during a separate session, should be held for 30 seconds or more to allow stretching in the connective tissue and muscle.
• Release from the stretch slowly.

The Stretches

Quadriceps

• Hold on to a sturdy support.
• Bend one leg behind you and hold the ankle.
• Keep your thighs level, knees close, and push your hips forwards until you feel a good stretch.
• Repeat on the other side.

Adductors

• Sit on the floor and place the soles of your feet together.
• Hold on to your ankles and press your thighs down using your elbows. Keep your back straight.

Hamstrings

• Sit on the floor with one leg extended and the other leg bent.
• Keeping your back straight and flat, bend forwards from the hips. Reach down towards your foot.
• Flexing your foot will increase the stretch on the calf.
• Repeat on the other side.

Hip Flexors

• From a kneeling position, take a large step forwards so that your knee makes a 90° angle and is directly over your foot.
• Keep your body upright and press your rear hip forwards, keeping it square.
• Repeat on the other side.

Hips/glutes

• Sit on the floor and cross one foot over your straight leg.
• Place your elbow on the outside of the bent knee and slowly look over your shoulder on the side of the bent leg.
• Keep your opposite arm behind your hips for stability.
• Apply pressure to the knee with your elbow.
• Repeat on the other side.

Calves

• From a standing position, take an exaggerated step. forwards, keeping your rear leg straight. Hold on to a wall for support if you wish.
• Your front knee should be at 90° and positioned over your foot.
• Lean forwards slightly so that your rear leg and body make a continuous line.
• Repeat on the other side.

Neck

• In a seated position, take your hand and gently pull your head towards your shoulder – i.e. your ear towards your shoulder.
• Apply gentle pressure with your arm over your head.
• Repeat on the other side.

Upper Back

• Hold on to an upright support at waist height with your arms straight.
• Bend at the hips until your torso is parallel to the floor.
• Gently pull back, ensuring your back is flat.

Lower Back

• Lie on your back, knees bent and arms straight out to each side.
• Rotate both legs to each side, keeping your head, shoulders and arms in contact with the floor.

Shoulders

• Grab one elbow with your opposite hand.
• Gently pull it across your body, aiming the elbow towards the opposite shoulder.
• Repeat on the other side.

Chest/Biceps

• With your arm fully extended, hold on to an upright support at shoulder level.
• Gently turn your body away from your arm, pressing your shoulder forwards.
• Repeat on the other side.

Triceps

• Place one hand between your shoulder­blades, hand pointing downwards and elbow pointing upwards.
• Use your opposite hand to gently press down on your right elbow until you feel a stretch in the triceps.
• Repeat on the other side.

Source: bodybuilding4u.com

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How often you look in the mirror?
Did you ever felt more energy and power during training session while looking in the mirror? You know why it happens? For example you are performing standing biceps curls,you are watching how your muscles works and you feel them, you feel how your blood is pumped there and your biceps is getting stronger and bigger. Everything this happens because you are looking at them and you concentrate your mind on the exercise.
That is an important aspect of success in bodybuilding among, touching muscles when exercising (leg extensions for example) and visualization technique.
Each one of us reacts different to each technique that is why trying them is important to find what is best for us. For me looking in the mirror works better. I like to look in the mirror when doing squats, when doing shoulders and doing biceps curls and together with mind concentration this helps me feel my muscles better thus sending them more powerful signal to muscles which makes them bigger.

Try combination of these techniques and your path to bigger muscles will get shorter.

Good luck!

© by musclesprod, copying this article is permitted only with source indication.

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BodyBuilding best remedy of all times!

What is bodybuilding? Why there are so many people that practice it and in the same time so many that don’t. Many consider bodybuilding magic pill for all health problems others consider it a problem for the health. Let’s find out the truth.
Let’s begin with the fact that our body were created to move and to work physically and let’s point out benefits of working out:

Why working out is so good for everyone?
1. Your body becomes stronger. After training your muscles grows and tendonds becomes stronger as a results of lifting each time heavily weights. Body becomes used to it and next time you may lift more weight.

2. Blood circulation is regulated. If your job is sitting all day in front of PC in a few years you will experience problems with blood pressure with sex drive and you will have headaches. When you train your heart pumps more blood thus its circulation is normalized and you will not have any issues with sex drive and headaches will be forgotten.

3. You look better. Nothing is better than gym when you want a beautiful body.

4. Level of cholesterol is lowered. By engaging in physical activities such as weight training and cardio (aerobic exercises) you reduce and control high blood pressure, obesity and high cholesterol.

5. You get stronger bones. Bodybuilding is a good and cheap way to prevent osteoporosis.

6. Flexibility. Going to the gym does not guarantee you that you will be able to do the twine, however you will be more flexible comparing to times off of the gym.

7. Strengthening your heart. Bodybuilding reduces the risk of getting a heart attack also Bodybuilding decreases risk of developing coronary heart disease.

8. Confidence. Taking into consideration facts I wrote before shall bring you a lot of confidence but when we add here so important moment as putting targets in front of yourself and achieving them this will bring you more confidence.

9. Improve Mental Health. Better blood circulation means that more important elements with oxygen will be transported to your brain which will make it work better and bring you new ideas.

10. There are also many other benefits which can be added by you in comments such as making money, being a trainer and being photogrpahed for popular magazines.

So what are you waiting for? Go and train today.

(C) Using this article is permitted only with source indication.

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by MusclesProd

If you say to regular people that you practice bodybuilding they will ask or presume that you use steroids. Why? Why steroids are always related and discussed in regards to bodybuilding. I must admit, there are bodybuilders who use steroids but that does not mean that each bodybuilder uses steroids.
We can say the same thing about American football players, they also use steroids and not only they. If you a new to the steroids subject you will want to understand that steroids are not magic pill which once taken will make you the guy from the magazine. Steroids are just 10% in your way to the body you want to get. If you do not train correct, if you do not eat correct and if you do not rest enough forget about that body you see in magazines even with steroids.

What is bodybuilding? Bodybuilding is the art of building your body and you can build it without steroids, just go to the gym and train in a correct way, eat clean and sleep enough and your body will begin to change. Did you even try this? Then why are you criticizing  bodybuilders and say all of them use steroids?
If you admire the way they look just tell them this, if you are envy that you do not have such body then go to the gym, find a trainer and begin training. Everything is in your hands and you can still look great without steroids.

Good luck in your way to a better body.

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Many people thinks that going to the gym is all about muscles, however this is not true and in this article we will analyse why and what are other bodybuilding benefits.

1.Health. This is the most important reason for working out in the gym, like someone said “Health is Wealth” I would complete it this way “Everything without health is nothing but health without anything is something”. When God created Adam he put him in a beautiful garden where he could work physically and that was good for him, so why are we thinking now that sitting all day in front of PC and then driving home will not affect the way we look and our health? Working out is the cheapest way to keep your health and save money which you would spend on different medication and doctors.

2.Discipline. Going to the gym regularly and establishing different goals is what builds discipline. The developed sense of discipline will help you in business, in personal life and in any other sphere of your life. Discipline is one of the first steps to success. Now you know that it does not matter what are the circumstances you just must do it.

3.Good-looking. Everyone wants to look good and we like when others stare at us, other say compliments other ask if we train and third ask where do we train, also there are people who asks for advice. All these things are good for us and build our self-esteem and self-confidence and this opens new doors for us.

4.Self-confidence. How many people are there who are gifted with different talents and do not use them because they think they can’t do it or they are not good enough? You know such people? I do. Self-confidence is very important and working out in the gym is a good way to boost it, so what are you waiting for?

(C) 2009 by MusclesProd

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