Every athlete worth their salt has hit a plateau. You all know the feeling — suddenly gym sessions feel less productive, gains slow to a crawl, and you start to feel stuck.
Often, the natural response is to train harder and longer, assuming that plateaus can just be powered through, but pushing your body harder when it might actually need to slow down is asking for injury. Injuries aren’t fun for anyone, but if you’re preparing for a competition, race, or big game, it can be a death knell for your training.
Why Am I Hitting a Plateau?
While some plateaus are part of the natural training cycle, others are due to improper training. It’s all too easy to get wrapped up in your own drive and push too hard for too long. The result is a burned-out athlete whose body is breaking down instead of building up.
Avoiding bad training habits seems like it should be common sense, but it’s easier said than done. Everyone wants to be the best, and you get there by training, right? So what’s the difference between pushing and pushing too hard? And how do you toe the line without long-jumping over it?
Unfortunately, there’s no perfect formula for everyone, but with an updated training strategy, it’s a little easier to navigate the minefield of training fatigue. As with most athletic advice, this comes with a strong dose of “listen to your body.”
Plateaus and training fatigue generally stem from overdoing it every time you’re in the gym or under-recovering after you go home. (more…)
With the summer in full swing, it’s only natural that more and more people are taking full advantage of the long daylight hours by spending plenty of time outside. A natural source of annual encouragement for an increase in activity is certainly a good thing, especially for those of us who are serious about health and fitness.
On the other hand, those inspired to begin a fitness-training program during the summer months ought to be keenly aware of how to build a proper training foundation to ensure their continued progress while also avoiding deterrents like an injury or training plateau. Dale Parducci, a fitness coach and personal trainer from North Bergen, New Jersey, offered a few common-sense tips for summer fitness training. (more…)
Are you in the gym day in and day out, but feel like you just are not seeing results like you used to? Well, it is completely possible that you might be overtraining, which is a lot more common than you might imagine.
Overtraining means that you are training so hard your body does not have the time to rest and recover, as it normally should. This condition can lead to a slew of negative side effects, like muscle atrophy, motivational loss, and mood swings.
Overtraining can even diminish the results that you worked so hard to earn, so it is imperative that you never let this happen to you. Stick to the following tips and information to ensure that you never over train.(more…)
Weight lifting is one of the most popular forms of exercise in the world. Millions of people hit the gym every day to work out in the weight room and strive to achieve their own ideal physique. Rigorous weight lifting results in a lot of stress on muscle fibers – in fact, this is exactly how resistance training works!
When the routine is right, the results are usually impressive. Sometimes the rigors of training can cause lasting tears in muscle tissue. The damage done to muscles in the process can be a serious problem for some. It is highly recommended that weight lifters make regular appointments for massage therapy. (more…)
Some people have difficulty getting six-packs, and others have trouble believing that abs are made in the kitchen and not the gym, but this doesn’t downplay the importance of exercising and strengthening the core. Having strong muscles in your abs and back make it easier for you to do everyday tasks; from lifting your kids (and pets) to carrying your groceries.
A solid core can also help you to maintain good posture and prevent back pain. As important as exercising the core is, crunches are boring. Keep reading to find out five great exercises you can use to strengthen your core.(more…)
If you’re looking for muscle gain, you probably think that devoting more hours to the gym is your best bet. But you’re wrong. Your diet is also responsible for a high percentage of your progress, but it is not always the key to getting out of a training rut.
If you’re looking for the real secret to achieving the muscle development you want, it’s simple – get more sleep. That’s right. Sleep is likely the missing piece to your training regimen.
In fact, according to research, it just may be the most important component of your regimen as it helps to increase muscular strength and size and promote efficient recovery.
If you truly want to become fit, there is more to it than just jogging or doing a few sit up every day. As a matter of fact, the food you eat can also cause you not to be fit. The best way to do this is to hire a personal trainer than will help you get a handle on your diet and what you need to know about nutrition in order to become healthier and fit while losing weight or just toning your body.
A personal trainer will not only help you learn about nutrition, but will start you on a fitness program that will fit your own personal goals. Some people without specialized diet requirements may need to hire a personal nutritionist as well, but many trainers, as I personally did, also receive certifications in sports nutrition and other nutritional disciplines in order to offer the most effective diet advice possible and in some cases even write personalized nutrition plans.
In the majority of cases, you will need to start out slow both with diet and exercise, especially if you have not exercised or followed a health eating plan in a very long time. The good news is that you can choose a private, semi-private or group training session so you can train along with a friend and not feel so alone. On the other hand, if you want to work alone with a trainer that can also be accomplished.
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!
The Top 6 Leg Training Mistakes
Not Training Legs At All
A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.
It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.
Want big arms? Want lean, shredded arms? Then don’t make any of these arm training mistakes. Here are 6 great arm training tips for bodybuilders, fitness athletes, sports athletes, and newbies alike. Forget the myths, stop the mistakes, and train your arms proper!
Are you in the market to gain muscle? Building some hardcore muscle—without gaining fat along with it—is easier than you might think.
Here are some tips to start building muscle today.
Pump Up With Protein
Because muscle fibers are made up of many different proteins, protein is the #1 necessary ingredient to build muscle.
One study found participants who ate 20 grams protein every 3 hours significantly increased muscle building potential, compared with those who ate 40 g every 6 hours. [1] So, eating good amounts of protein throughout the day feeds muscles and keeps them raring to go.
The ideal daily protein intake is about 1 g protein per pound body weight. [2] So, a 200-pound man should eat about 200 g protein a day. Of course, this differs depending on individual needs.
The best high protein foods to eat are chicken, turkey, fish, lean beef, eggs, beans, nuts, milk, and cheese. [2]
Many bodybuilders also use protein supplements, which provide a heavy dose of pure protein. Whey protein powder is generally the best choice because it has high protein content and lots of muscle-building branched chain amino acids. [3]
Be careful, though. Protein shouldn’t make up more than 30% of your caloric intake. Too much protein increases risk of kidney problems, dehydration, and other issues. [4]
In the eternal quest to perfect your body, a lot of methods and training regimens will only let you down. However, if you want to build muscle like a pro, hypertrophy training is one of the most effective methods.
When it comes to building muscle mass and strength fast, hypertrophy training can give you results in almost half the time that other strength training regimens take.
This kind of efficiency is what makes hypertrophy training so popular among body builders, but it is important know a few tips and tricks first.
Here are five tips for building muscle with hypertrophy training.
Having great shoulders really makes you appear sleek and powerful. However, chest and back training does not suffice when attempting to build spectacular shoulders. You must train the shoulders directly, intensely, and often. Be attentive of these 6 common mistakes that people make when training shoulders.
We all have hectic schedules. That is just how our modern society is. Finding time to take care of ourselves sometimes takes a backseat.
Of all daily activities, fitness is often the priority that is sacrificed first when the going gets tough. If you have desire to get or stay fit, you can do it. There is always a way if there is a will.
Here are some ideas to help squeeze in some exercise that will not have a light impact on your schedule, but will also help you burn fat throughout the rest of the day.
Plan your workout: Write it all down, and know exactly what you are going to do, and how you will get it done.
Circuit training: Work the whole body and get the heart rate rocking by doing one set of exercise for each body part with no rest. When you have completed all, rest for one minute and do it again. Twenty minutes is not an unreasonable goal here.
High Intensity Interval Training (HIIT): Sixty minutes on the treadmill will drive anybody mad. Vary your speed every minute, working from a jog (slow/medium intensity) to a full sprint or at least 90% max intensity. A good rule of thumb is to maintain your sprint for 20-30 seconds, then reduce to Every five minutes, drop back down to the slow speed again. Twenty to thirty minutes of this will do the trick.
There is no excuse to slack off on exercise. Project Swole has just given you two workouts that when alternated will whip your body into shape in no time at all. Think about it, if you do this six days per week, you only spent a grand total of three hours out of your busy schedule for the whole week.
There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start. Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.
When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.
Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week.
For instance, Monday, Wednesday and Friday. The next week, try doing it two times through on those days. Then Four times per session.
If you want long, lean muscles, swimming is one activity that is almost certain to deliver, especially if you like doing laps rather than, say, water aerobics. But you’re going to have a much harder time bulking and building upper body strength beyond a certain point if you rely solely on aquatic sports for your physical fitness.
If you’re into competitive swimming (like triathlons or swimming the English Channel) or you simply want to improve your performance for your own benefit, building upper body strength is a good way to accomplish your goals.
A regimen that includes a variety of cross-training options is likely to provide the best solution.
Here are just a few extra exercises that are sure to deliver the upper body strength you need to take your water-based fitness to the next level.
If you’ve grown tired of your flabby countenance, not to mention feeling awful all the time because you fill yourself with junk food and live a sedentary lifestyle, then perhaps you’re finally ready to lay down the remote, pick up some weights, and start turning your excess baggage into toned, tightened muscle mass. Of course, you’re not going to snap your fingers and look like Arnold Schwarzenegger circa his Mr. Olympia years.
It’s going to take time, effort, and probably money to trim down and bulk up. And you’re going to need some help along the way. Luckily, there are plenty of trainers, forums, and even body builders at your local gym that can offer you pointers along the way.
Here are just a few basic tips to get you started on your journey to a muscular physique.
Using Exercise to Improve Your Life Proper and regular exercises are quite important in maintaining general well being, exercises come in different forms each having its benefits and demerits.
Regular exercises which include basic physical training such as jogging or brisk walking as well as extreme physical exercises such as weight lifting, aerobics, gymnastics and field sports ensure that all functions of the body are in tip top condition.
Exercises and nutrition go hand in hand hence the necessity to balance both aspects, too much or lack of exercises or proper nutrition will lead to unfavorable conditions.
Lack of adequate exercises leads to many adverse effects such as laziness, obesity, poor metabolism as well as disability. Regular exercises and proper body fitness ensures that disabilities are minimized due to the following:
Here’s a pretty cool infographic about building a bigger chest. I really enjoy infographics and I’m hoping you do too.
How to Get a Bigger Chest
It’s a dream for every men to have a good looking chest and there are wide range of exercises that can performed in order to grow your chest. The infographic shares data about different exercises for bigger chest along with few workout tips.
For an additional list of best chest exercises, also check out my post about the top 5 best chest exercises.
8-time Mr. Olympia Ronnie Coleman said it best: “shut up and squat.” [1] After all, there’s nothing better for building lower body mass. Squats force you to use numerous stabilizing muscles and exhaust hamstrings, quads, and glutes.
To get the most out of squats, however, they must be executed with correct form. Avoiding these common squat mistakes will take both your performance and physique to the next level.
Mistake #1: Not Engaging Your Core
The core is the body’s center of gravity and is where movement originates. [2]If you have a weak core, it will be much harder to keep the weight stable. It also places you at a greater risk for hip or lower back injury. To properly engage your core when performing a squat, concentrate on sucking your belly button towards your spine. A strong core will be able to maintain this posture throughout the exercise. If you have a weak core, using a weight belt around the waist protects the spine and keeps you from relaxing the core.
Every athlete worth their salt has hit a plateau. You all know the feeling — suddenly gym sessions feel less productive, gains slow to a crawl, and you start to feel stuck. 
