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The New Rules Of Bodybuilding

joselcollin
Posts: 28
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8/21/2018 6:57:37 PM
Posted: 1 year ago
Bodybuilders are notorious for using extreme methods to get ripped. However, emerging research shows that not all traditional bodybuilding principles hold up to scientific scrutiny.

"The average guy who just wants to get bigger and more defined doesn"t have to be so meticulous," says Brad Schoenfeld, Ph.D., an exercise scientist at Lehman College.

So ditch your old bro-wisdom for these cutting-edge bodybuilding principles.

Related: THE 21-DAY METASHRED"an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle

6 New Bodybuilding Rules
1. Reps

Old rule: The muscle-growth zone is 8 to 12 reps.
New rule: Mix it up! A combo of low (3 to 5), medium (6 to 14), and high (15-plus) reps is the most effective.

Related: The Superset That Packs on Serious Upper-Body Muscle

2. Muscles

Old rule: Hitting each body part hard once a week yields the best bodybuilding results.
New rule: Working your muscles at least three times a week leads to greater size gains.

3. Sets

Old rule: Every set should be performed to failure.
New rule: Leaving 1 rep in the tank for most sets still builds you up while preventing overtraining.

Related: Does It Matter How Fast You Lift?

4. Cardio

Old rule: Doing cardio on an empty stomach burns significantly more fat.
New rule: You burn equal fat whether you"re fasted or fed, so fit in your cardio when you can.

Related: 10 Cardio Exercises That Burn More Calories than Running

5. Nutrition

Old rule: To get ripped, you must eat six or more small meals a day.
New rule: Whether you eat three meals or six, just be sure to nail your protein and calorie goals.

6. Supplements

Old rule: Load up on every muscle-building supplement.
New rule: Caffeine, beta-alanine, and creatine monohydrate are your best bets for muscle growth.

Related: 5 Bodybuilder Techniques That Have Stood the Test of Time
joselcollin
Posts: 28
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8/21/2018 6:59:20 PM
Posted: 1 year ago
Our apologies (well, not really) if you're one of the nearly seven million people who have already watched Meg Squats star in the video "Meet the Powerlifting Grandma" on the Bodybuilding.com YouTube Channel. But the way we see it, this strength spoof has become one of the most-watched videos in the history of our site"right up there with Arnold, Terry Crews, and Jay Cutler"for a very good reason: It matches up perfectly with Meg's special skillset of "strong as hell" and "funny as hell."

Not that it was all easy! As Meg shares in the video, she was subjected to hours of serious make-up work to become the 83-year-old granny who can pull 375 and squat several plates effortlessly. It's a kinder, gentler trolling than most of what goes on in YouTube land"and in many gyms, for that matter"but we're OK with it because it's all in the name of getting stronger.

Speaking of that, if you want to transform yourself for the better, there's a more straightforward way that doesn't involve any masks or wigs. All you have to do is work hard, eat up, and let Meg teach you the right way to lift! Her popular eight-week program Uplifted: Build Muscle and Strength with Meg Squats, is helping women (and men, too) around the world feel the unique joy of moving a heavier barbell than they could have ever imagined"and see it pay off in the mirror, too.

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Alanktyler
Posts: 13
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8/21/2018 7:01:43 PM
Posted: 1 year ago
For many people, the thought of precisely dialing in their daily calories, carbs, protein, and fats can be so overwhelming, they want to run screaming into the nearest all-you-can-eat buffet and drown their sorrows in sweet-and-sour pork with white rice, with a final stop to the chocolate fountain.

So, here's an idea: Don't change anything"but track everything. Seriously! Don't limit your calories, or even count them. Just write down what you eat and drink"every meal, every day. Use an app, carry around a notebook or a sheet of paper, send emails to yourself after you eat something"whatever works for you. Just do it.
Danielhowell
Posts: 9
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8/21/2018 7:05:52 PM
Posted: 1 year ago
A comprehensive study published by the Kaiser Permanente Care Management Institute's Weight Management Initiative looked at the impact a food diary had on weight loss among more than 1,700 men and women.[1] Researchers concluded that the best predictor of weight loss wasn't any particular element in anyone's diet. Instead, it was how frequently the people in the study updated their food diaries. Those who wrote down their food daily lost twice as much weight as those who didn't write down their food at all.

"It seems that the simple act of writing down what you eat encourages people to consume fewer calories," said lead author Jack Hollis, Ph.D. "The more food records people kept, the more weight they lost."
DaylanPericson
Posts: 5
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8/21/2018 7:11:43 PM
Posted: 1 year ago
The difference between a single razor-thin slice of key-lime pie and a couple of beefy slices may seem insignificant when you're at the table. If you're used to having a big dessert"or double portions of anything"you may not even think twice about reaching for seconds. But when you track your foods, you are forced to acknowledge these decisions. Even if you don't know how many calories the slice contains, you are now more aware of how portions are a decision, not just something that happens to you.

For many people, the thought of precisely dialing in their daily calories, carbs, protein, and fats can be so overwhelming, they want to run screaming into the nearest all-you-can-eat buffet and drown their sorrows in sweet-and-sour pork with white rice, with a final stop to the chocolate fountain.

So, here's an idea: Don't change anything"but track everything. Seriously! Don't limit your calories, or even count them. Just write down what you eat and drink"every meal, every day. Use an app, carry around a notebook or a sheet of paper, send emails to yourself after you eat something"whatever works for you. Just do it.

Track everything
It sounds too simple to have a meaningful effect, but it does! Here's why you should consider it.

1. The Science Says It Works
A comprehensive study published by the Kaiser Permanente Care Management Institute's Weight Management Initiative looked at the impact a food diary had on weight loss among more than 1,700 men and women.[1] Researchers concluded that the best predictor of weight loss wasn't any particular element in anyone's diet. Instead, it was how frequently the people in the study updated their food diaries. Those who wrote down their food daily lost twice as much weight as those who didn't write down their food at all.

"It seems that the simple act of writing down what you eat encourages people to consume fewer calories," said lead author Jack Hollis, Ph.D. "The more food records people kept, the more weight they lost."

2. It Helps You Be More Aware Of Portions As Decisions
The difference between a single razor-thin slice of key-lime pie and a couple of beefy slices may seem insignificant when you're at the table. If you're used to having a big dessert"or double portions of anything"you may not even think twice about reaching for seconds. But when you track your foods, you are forced to acknowledge these decisions. Even if you don't know how many calories the slice contains, you are now more aware of how portions are a decision, not just something that happens to you.

Even if you dont know how many calories the slice contains, you are now more aware of how portions are a decision, not just something that happens to you.
Over time, when you write down what you eat, you'll likely begin to ask yourself before you grab the spatula, "Do I really want this? Do I need it?" That momentary pause may be all you need to stay on track with your larger nutrition goals.

3. It Can Reveal The Gaping Holes In Your Diet
Have you ever followed your version of the "no fun" diet only to discover that you're still not losing weight? "How is that possible?" you ask yourself. The answer is often not as mysterious as you think.

Writing down every single morsel you eat will force you to acknowledge all those extra bites and sips you take almost unconsciously throughout the day. If you normally drink a sugary coffee in the morning, or a soda or two during the day, or three glasses of wine a night"or all of the above"you may be so deep into your behavioral patterns that you don't see them anymore.
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