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Prevent and Treat Common Bodybuilding Injuries

* This is a guest post Which bodybuilder hasn’t complained about aching joints, sore muscles or a stiff back?  Probably no one!  These are very common issues for bodybuilders. While injuries are a part of any athletic endeavor, they tend to be more frequent for ectomorph bodybuilders because of the physical and psychological stress. Injuries can have a devastating effect on a bodybuilder; they can cause you to lose the gains you’ve made, miss workouts, sleep poorly, and might even end a promising career. As an ectomorph, you’ve worked hard for your gains.  Don’t let an injury set you back. How can you reduce the chance of injury? First, you must be knowledgeable about what could potentially happen to your body.  Second, you need to make injury prevention a top priority.  Lastly, you need to allow plenty of time for injuries to heal.   Be Knowledgeable Injuries fall into the following categories.  Use the information provided by Wikipedia to educate yourself about the various types of injuries. Tendonitis –inflammation of a tendon; usually refers to large-scale tendon injuries Strain – refers to an injury of a muscle or tendon; muscle fibers tear as a result of overstretching Sprain – refers to an injury of a ligament; ligaments tear as a result of overstretching Bursitis – inflammation of one or more bursae sacs; involves the point where muscles and tendons slide across the bone Avulsion – complete tearing of a muscle, typically along the junction between the muscle and its tendon Contusion – bruising caused by trauma to the capillaries and venules. Fracture – breakage of a bone; separation that... read more

7 Most Underrated yet Essential Muscle Building Principles

Often times, unsatisfied gym goers search desperately for that magic workout, that magic supplement which they believe will give them immense amount of muscles within a short period. Muscle building doesn’t work that way, unless you take steroids. What you may not realize is that sometimes, you already know the principles of muscle building, just that you do not see the importance of it, and as such have neglected them. What this article will do is to shed light on 7 principles which are essential for your muscle growth and which you have most probably neglected. Muscle Building Principle #1: Your Calorie Intake Must Exceed Calorie Expenditure Yes, I’m sure you know this already. But do you know what’s your daily calorie needs? Do you know how many more calories you need to consume for muscle growth? Do you know that without a calorie excess, whatever you do will NOT lead to muscle growth? Finally, there are tons of skinny guys out there who THINK that they eat enough, and leave it as that. They are either in self-denial, or unwilling to take action because eating a lot is tough. Note though, that supplements like weight gainers are NOT the solution, unless you want a bigger tummy. Calculate your calorie needs, eat 5- 6 meals, and eat clean. Muscle Building Principle #2: Consume Good Calories Not all calories are created equal. There are empty calories, unhealthy calories, and basically crap that you should avoid. The 3 main groups of macronutrients you should consume are: a. High quality protein Protein is the macronutrient your body use to repair muscle tissues and build... read more

Bulking Up Causes A Permanent Increase In Fat Cells. Should I Bulk Up?

Do you know that bulking up can cause a PERMANENT increase in fat cells? It means that you can only gain new fat cells, but you cannot remove them! Does that mean ectomorphs should not bulk up?  Bulking Up History For many bodybuilders, bulking up = bulking then cutting As the name suggests, you bulk up through weight training and consuming excess calories without being concerned about fat gain. You then cut down with cardio and reducing caloric intake to get “stage ready” for a brief period of time. Although this was a widespread strategy in the past, the precise effectiveness of the cutting and bulking strategy is unknown, with only limited observational case studies on the subject. No studies involving precise hypercaloric feeding combined with resistance exercise have been conducted, according to wikipedia. Permanent Increase Of Fat Cells Explained I won’t bamboozle you with science jargon so as to keep things simple. Our fat cells are like plastic bags which store fats. When they are overloaded, they split into more fat cells to hold more fats. Conventional wisdom has it that fat cells live forever. However, there are conflicting studies showing that fat cells don’t live forever. 1 such report here. Rather, they are replaced when they die, which does still mean that the number of fat cells in your body can only go up, and not down. This will increase your body’s ability to gain and store fat while it decreases the ability to lose fat. Let’s just accept these facts. Why Is Bulking Up Still A Widely Held Belief As The Key To Gaining Muscle Mass? As... read more

Taylor Lautner’s Hardgainer Workout Secrets

If you don’t know who Taylor Lautner is, he is a Hollywood actor who rose to prominence in the movie Twilight for his lean and ripped body. In fact, if you watched the movie (waste of time I admit), you probably won’t believe that he was just a skinny kid 9 months ago! Within these 9 months, he managed to bulk up and gained 30lbs of muscles! What are his hardgainer workout secrets? Hardgainer Workout Secret 1 – Nutrition “The hardest thing for me was the eating. At one point I had to shove as much food in my body as possible to pack on calories. My trainer wanted me to do six meals a day and not go two hours without eating. If I would cheat on eating one day, I could tell, I’d drop a few pounds,”                                                                       – Taylor Lautner That’s how important eating is. Without proper nutrition, no hardgainer workout is going to get you results. You can start with how to gain weight for ectomorphs. Hardgainer Workout Secret 2 – Workout Principles These are the principles behind Taylor Lautner’s workout routine. 1. Progressive overload and above threshold To grow large, your body needs to become comfortable with heavy loads. “That’s why I had Taylor ‘taste’ a much heavier weight.                                          – Leonard... read more

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