Archive | Workout

A Vacation is Not an Excuse to Stop Your Workout

If you’re looking for an self-justification to skip your weight training exercise, vacations and business trips won’t hack it. You can keep your muscles hard no matter where you go, whether your destination is Caribou, Maine, or the Mongolian desert.

Of course, you may not constantly discover a health club with 15 shoulder machines and aromatherapy baths. Sometimes the conditions will be better then others, but you should constantly make do with what you have.

It is definitely worthwhile to maintain your strength training while traveling. No matter if it is just a quick workout once a week it can assist you in keeping the muscle you strive so hard to obtain. Remember these helpful hints on strength training while on vacation:

While it may seem obvious, the easier thing you can do to make your strength training easier is to lodge somewhere with a gym on property. Most average priced hotels will only have a few machines and treadmills available, however some more expensive hotels and resorts have full gym and spa staff to treat your every need.

Sometimes you are unable to find a hotel with a gym on property, if this happens you can alway expand out to the local area. Try looking in the phone book or asking the front desk where the closest gym is. You can expect the price to be anywhere from $10 through $55, depending on the location and services offered.

Do not stray from the workouts and equipment that you are comfortable with. Travel training is not the time to test your limits of experiment with a new machine. If you can’t resist the urge to try something new, you will want to talk to an employee of the gym first to get instruction. Either way, most gyms have some kind of legal paper that you must sign that pretty much states that any injury your experience is nobodys fault but your own.

There are other benefits of using a neighborhood gym besides choosing one that fits you. You have the opportunity to meet the locals from a new town and find out a bout their culture, locals joints, and where to not go.

If you are in an area that does not offer any sort of formal gym, you can always rely on packing an rubber exercise band. these are compact and lightweight so they can travel anywhere with you.

If you happen to be visiting a beautiful part of the world, you should consider working out outside. Even if you cannot find a health club or other suitable place that offers exercise equipment you can always use your own body weight to exercise. Push-ups and squats can get your muscles burning just as well as weights.

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Can You Make Your Penis Larger by Masturbating? Find the Natural Ways to Increase Penis Size!

Men of different color, status or age have one thing in common. They ask if there’s a surefire way to get a longer or bigger penis. If it’s not that, the questions are usually the methods to achieve longer erections or how to please their lover. But one thing has also been in men’s thoughts, albeit pushed back to oblivion as they age. That question is: can you make your penis larger by masturbating?

Such questions are perfectly understandable. It goes back to puberty where teenage boys do masturbate a lot due to raging hormones. These private pleasures are also brought about by those wonderful discoveries and explorations of their body and its reactions to imaginings about sex. In this stage of life, the penis grows from the willie size to over five inches! Hence, many men beyond puberty entertain the possibility that masturbation does make their sexual instrument longer and bulkier.

But really, can you make your penis larger by masturbating?

The answer is yes!

Now, while this would sound like I have a lot of explaining to do, it’s really simple. Masturbating, when done properly, is actually an exercise that is good for the penis. There are actually different techniques that any man could do to lengthen his penis. While it does give you pleasure like masturbation or sex, these exercises have been proven effective. With the right grasps, massage-like routines and stretching of certain penis areas, you regulate blood flow, ease and rejuvenate the muscles and train your instrument for longer erections.

So how can you make your penis larger by masturbating?

The most common technique would be stretching. You simply hold your semi-erect penis and then massage it towards the head. You could also grasp the whole rod and then slowly turn it to different directions, stopping at one direction and counting 30 seconds or so before moving on to the opposite angle. While you direct your penis at one direction, you also massage your penis like you’re masturbating as this stimulates the membranes within it.

Another masturbation-like exercise uses a clamp or “cock ring”. Once your penis gets into a semi-erection, clasp the base area to trap the blood for 15 to 30 seconds. This allows tissues to stretch that leads to growth.

Then there’s the Kegel technique. It’s the closest to actual masturbation as an exercise, except that when you’re about to ejaculate, you hold back the release. Doing so, the erection time is lengthened and the surrounding tissues are stretch for a good period. This then leads to growth.

So now, can you make your penis larger by masturbating? Find out for yourself!

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Cluster Training: The Athlete’s Size and Strength Edge

All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a problem when training for both size and strength at the same time. The longer an athlete trains; usually they begin to hit a plateau with their current routine. They increase the volume (an increase in sets) or they increase the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an effective method for stimulating neural (strength) gains.

Muscle mass is generally stimulated by neural gains. The higher the athlete’s maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for recovery of the neural system (CNS).

The problem is in the old saying, a trainee can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation’s Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an excellent method and I am not putting it down, I feel there is a better way to work in a higher intensity bracket (80% to 100%) and utilize sufficient volume to increase both size AND strength!

Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.

Enter Cluster Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!

Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…

The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…

Extended 5s Method

· Load- 80-85% of 1 RM or 5 RM (repetition maximum)

· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 10 Repetitions with a 5 RM

The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Antagonist Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises

· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!

The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…

The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…

Mentzer Cluster Method

· Load- 90-98% of 1 RM

· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 4-5 Repetitions with a 1-3 RM

The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…

Drop Set Cluster Method

· Load- 90-100% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 1-3 RM

The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

Advantages for the Athlete

In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…

· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training

· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.

· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…

Max Effort Day

ME- Classic Cluster Method

Assistance work done using classic hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.

Strength Phase

Day 1- Horizontal Push/Pull

Bench Press- Classic Cluster Method

Bent Over Barbell Row- Classic Cluster Method

If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.

Strength Weeks

Week 1 and 5

Day 1- Horizontal Push/Pull

Day 2- Hips Dominant/Quad Dominant

Day 3- Vertical Push/Pull

1 Exercise per Movement Group-

Classic Cluster Method

Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!

Sources & Further Study

1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) Cluster Training [DVD].

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10 Basement Renovation Ideas to Transform the Basement Into a Fun Space

All work and no play makes Jack a dull boy.

The proverb manifests an important truth of life. If you do not take time off from work, your life will become dull and boring. It is necessary to cultivate a hobby to de-stress yourself. Also, it is essential to spend some time with your friends and family because it is not good to work all the time. But, enjoying your life doesn’t mean that you have to go out and spend money every weekend. You can make optimum use of the basement and create a personal fun space in your home.

One Basement: Multiple Possibilities

There are so many things that you can do with the basement. You can enhance its usage according to your requirements. But, before you begin the process of transforming it into your dream fun space, talk to a basement renovation contractor. He will be able to guide you with the renovation project and help you in making practical decisions. Here are a couple of basement renovation ideas that you can discuss with the contractor:

  1. Play-Area for Kids

If you want to spend more time with your family, you can opt for a play-area in the basement. Your kids will love it and it will help you to keep an eye on your little ones. Also, it will enable your kids to play in a safe and clean environment. To transform it into a play-area, you can add a couple of gaming consoles, society games, and similar entertainment options.

  1. Music Studio

If music is your life, you should take advantage of extra space in your home. Do not think that limited space in the basement can create a problem because an expert basement renovation contractor will show you creative ways of adding extra space to a cramped room. Also, you can sound-proof the area if you want to enjoy better music quality without disturbing other members of the family.

  1. Artist’s Workshop

If you love to paint, you need a vast space to deposit paints, brushes, and other painting equipment. Luckily, the basement can accommodate your entire painting gear if you renovate it properly to suit your needs. Using the basement area is a good idea because it will protect your masterpieces from prying eyes and keep it safe from the reach of kids.

  1. Gym

If you love to exercise, it can become your personal gym. You can install several fitness equipment and sports accessories in the basement. It will enable you to exercise without disturbance. You can also add a small fridge and fill it with cold, tasty beverages to cool you down after an intense workout.

  1. Boxing Ring

Some people are into fitness and bodybuilding. On the other hand, there are people who prefect sports such as boxing. If you are into boxing, you are aware that a boxing ring requires a lot of space. The basement in your home can provide you with enough space to create a boxing ring.

  1. Casino

It is possible to transform the basement into a casino. All that you have to do is install one or two poker tables, a Russian roulette, a blackjack table, etc. and create an atmosphere of a casino. Having a casino in your home will ensure that you do not spend money unnecessarily. You can spend time with your friends by playing poker in the basement. Installing ambient lighting and task lighting along with an open bar is a nice way of adding the feel of a casino to the area.

  1. Meditation Area

If you are a spiritual person, you can create a meditation area in your home. It can be an ideal space for relaxation. For a meditation area, you need proper ventilation and adequate natural light. So, discuss your requirements with the basement renovation contractor. Also, you can add a fireplace to create a peaceful atmosphere in the basement.

  1. Wine Cellar

Are you a wine connoisseur? You can use the basement to deposit your impressive collection of wine bottles. If you want to build a wine cellar in the basement, you will have to install special cooling devices as well as buy furniture to accommodate your collection.

  1. Home Theatre

Those who love movies can transform the basement into a genuine movie theatre. For it, you will have to invest in quality audio-video equipment, a comfortable sofa, and a small fridge filled with snacks and cold beverages. If you love watching movies with your family members, add a couple of comfortable armchairs. Do not forget to sound-proof the basement so that your movie watching experience doesn’t create any problem for other members of the family.

  1. Gaming Area

Are you a serious gamer? Do you love playing video games with your friends? You can customize the basement according to your requirements and install laptops and desktops that are specially designed to enhance your gaming experience. Do not forget to buy professional-quality webcams, headphones, and other gaming equipment for a better experience.

Two Birds; One Stone

The basement in your home can become your favorite place. Add your personal style to it and make it your den. Remember that spending your hard-earned money in restaurants and movie theatres is not the only way to enjoy your weekend. Instead, kill two birds with one stone. Consider basement renovation to increase the value of your home as well as create a fun space to de-stress and relax.

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Aero Pilates Performer 295 – The Total Body Workout

For years, I have been a cardio buff. On any given day, I can be seen on my bicycle, in-line skates, or running shoes. However, that is about to change. After 30 some years of chronic cardio abuse through running, I decided that I needed to mix up my training. Mark Sisson, the founder of the Primal Blue Print suggests spending about 6 hours a week doing various cardio work out routines. Doing Pilates is a great way to mix up the work outs and do what fitness expert call shock treatment. I discovered Pilates reformer exercises that I can do at home and I am hooked!

If you’re reading this article, chances are you’re almost ready to plunk down a few hundred dollars for a Aero Pilates Reformer Machine. The Stamina Aero Pilates Pro reformer series of machines give you one of the most hard-core workouts that your money can buy. These incredible machines are safe, very efficient, comfortable, and easy-to-use. Most important, they give the results that you are looking for. The machines help you to burn fat, get a cardio workout, and build up your core muscle groups. I bet most people wish they could help control appetite. Sorry, that one is on you!

The reviews for the Aero Pilates are nothing short of rave. Most people admit that using a Pilates reformer machine is an intelligence choice for overall physical fitness. It is an all-encompassing use of the Pilates method. Stamina is the leader and most respected manufacture of reformers in the world. But don’t just take my word on it. Do your own homework and find out why it’s the best workout. Amazon is a great place to find reviews that are written by real people. You will find grammatical errors, spelling errors, and just an overall real excitement that only and and user could write. In my opinion, if the review is written perfectly, then it’s just a staged fake review.

I’m very partial to the Stamina pro performer 295. The big selling point for me is a cardio rebounder. Rebounding is well known among fitness buffs forgiven a great low-impact cardio workout. With the Stamina Aero Pilates performer you will be able to get your heart rate going as effectively as with the treadmill and at the same time work more muscle groups. Additionally, it’s very gentle on your joints, and since your lying on your back, the effect of gravity and the concussion it causes on your legs, spying, and hips is going to be minimized. This machine is really like a mini trampoline or rebounder-both which I’m very fond of.

The Pilates method focuses on using your entire body as a whole unit, not dividing it into separate parts like many bodybuilders do. This machine will work your entire body.

The design of the system is incredible. The performer features 3 heavy duty plastic cords that provide for levels of work of resistance. One of the resistance cords is the power cord for 40% more resistance. It has all true smooth ball bearing rollers that allow the platform to glide gently through the track frame. It has an adjustable padded head rest, adjustable hand and foot ropes and foam shoulder pads.

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Exercise Provides Us Protection From The Disease

It is said that a perfect mind resides in a perfect body. Yes, we know about the significance of daily exercise. It is very important to know how to consider the importance of exercise in the life. Routine exercise is the very valuable element to the slim and smart body. We cannot deny the significance of exercise and not to refuse how to useful for us. We should set the time for exercise early in the morning more than thirty to sixty minutes. Exercise specialists suggest a chart for all parts of the body to warm up. Simply, a common man knows the benefits of exercise including:

1. Provide the protection from the disease.

2. Reduce the heart attack chances.

3. Improve your stamina and building stronger muscle.

4. Protection from obesity and gives the confidence to succeed in all fields of life.

Daily exercise is so important against the dangerous disease like blood pressure, heart attack, obesity, diabetes, constipation and up the cholesterol level. All the above diseases are dangerous for health. Today’s man wants to know about the threat of life because of the disease. Every part of the body works in proper ways and provides a right line to maintain the muscles. When we take an exercise that calories burn in the body and turn into heat. It works as a fuel in the body. When our body does not burn the calories. As a result, we get the extra fat. It is the main cause of obesity. Obesity is causes of heart disease and diabetes. If we will not take exercise in timely and regular basis that we will be many parts of the disease.

Constipation is another harmful disease that is a cause of many diseases. We can say it is a mother of the disease. Obesity, heart disease, diabetes and raise the cholesterol level is all the causes of constipation. Those people who do not take exercise on a daily basis are suffering the fatal disease. Exercise is the only source to reduce the level of all harm of life.

Regular exercise builds your muscle and confidence will be very high in the eyes of the girls. You are a prominent person in any party due to an attractive sexy body. Your resistance level will be very high. You can achieve the target due to a confidence level.

I hope, you will have known about the importance of exercise and you will join the gym immediately. Daily exercise will be part of your life.

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How to Get Ready For a Bodybuilding Show

My Preparation for 2004 Bodybuilding Contests

Back in the day (1996-1999), I had it pretty easy getting ready for shows, much to the envy of those who knew me. I would “diet” by having only one Snickers a day and still be in great shape. I was winning my weight class in almost every show and taking a few overall titles as well. In 2000 and 2001, I had a wake up call at the Team Universe, finishing no better than 9th. Then in 2002, I had mild success in a couple of NPC shows, but still hadn’t achieved my 1990’s-level of conditioning. I was now in my thirties and figured my career was slowly winding down. After six months of mono in 2003, and no competitions, I realized that this year was going to be my swan song. With that mentality in mind, I picked two shows to prepare for-one in September and one in October-to go “gently into that good night”.

The first show would be the INBF Karen Miller Klassic in Youngstown, Ohio, on September 11. I started my pre-contest nutrition program 17 weeks out. The first month included a cheat meal once a week, which I still can get away with, as I tend to lose too much weight too fast (at least that’s my rationalization!). At 12 weeks out, here is my “diet”:

Meal 1

6 egg whites + 1 yolk

½ cup oatmeal

Meal 2

8 oz. red meat or 3 scoops protein powder

7 rice cakes

Meal 3

6-8 oz. wheat pasta

7 oz. chicken

Meal 4 (post-workout)

6 scoops recovery powder

Meal 5

8 oz. red meat or turkey

white or brown rice microwaveable bag

Meal 6

7 oz. chicken or 8 oz. red meat

Totals:

2975 calories

310 g-protein

335 g-carbs

41 g-fat

Now that I look back at this, I am surprised that I ate this bad (relatively speaking). However, I was still losing body fat, and continued this way for a while. Admittedly, my fast metabolism has always allowed me to get away with things most competitors cannot do. Not this time! I had met my match. Here is what my next phase looked like:

Meal 1

6 egg whites + 6 oz. red meat or 8 oz turkey or 8 oz chicken + 1-2 kiwi

Meal 2

2 scoops protein powder + 1 scoop BCAA

Meal 3

10 oz chicken or 10 oz turkey + 2-3 cups salad

Meal 4

same as 2

Meal 5

10 oz chicken or 10 oz turkey or 8 oz red meat + 2-3 cups salad

(Meal 6 when needed)

9 egg whites

OR

Hi Carb Meal (Mon & Thurs)

A typical day yielded around 1550 calories; 300 grams of protein; 37 grams of carbohydrates; 25 grams of fat (all values not including supplements). Well, it worked! I was getting leaner by the day and ended up at 5% bodyfat the week of the contest. The Friday before the show I weighed in at 184, and found out I was the only lightheavyweight! At least I won my class. I also ended up winning the overall. It had been several years since I had accomplished that feat. I was now ready for my next show: the Natural Northern USA in three weeks.

However, between shows, Suzanne, my wife, was going to be running a marathon….in Maui. Somehow, I had to figure out how to stay focused and disciplined for those ten days. It presented a dilemma as to how to help her and be there for her event, while still staying the course for my event. Everyday presented a new challenge. Even simple things like walking the beach would wear me out. I wasn’t much fun. She understood, though, and I will always remember the sacrifices she made on my behalf.

We arrived home with seven days to get ready for Cleveland. I was down to 4.5%, and had achieved the best shape of my life (at least as a lightheavy). I stayed on exactly the same diet between shows. I weighed in at 181, certainly at the bottom of the weight class, but was confident that I had prepared to the best of my ability.

At prejudging, I was sure I placed 3rd-5th based on callouts. It was one of the toughest classes I had ever competed against (and this was my 16th show!). To my sincere shock, I won the class by just a few points. The overall winner (Shiloe Steinmetz) certainly had me beat on pure muscle, but several judges told me that I had had the better physique (symmetry, aesthetics, conditioning), which made me feel good.

Some other key points:

o As mentioned above, my metabolism affords me to do very little, if any, cardio work. This year I did perform two days of either stair climbing, or sprint/plyometric work. I like this kind of activity, regardless of an upcoming bodybuilding show. It also granted me the exclusion of doing direct leg work with weights for most of the contest prep.

o I am not a proponent of dropping water, or sodium, before a contest. I drank 2.5 gallons of water each Friday before the show, as well as continued to salt my foods. The only change was the addition of potassium Wed-Sat. I lose water through sweating, not so much through dietary changes.

o My strength training also does not change until the very last week. My split looks like this:

o Day 1=back

o Day 2=hams/calves OR sprints/stairs

o Day 3=chest/biceps

o Day 4=abs/quads OR plyometrics/stairs

o Day 5=delts/traps/triceps

o My training philosophy is very instinctual, therefore, I never do the same workout twice in a row. In fact, I never plan any workout, other than the body part(s) I am going to perform that day.

o I train in a non-traditional, undulating periodization model. A once popular European model for Olympic athletes has migrated to the United States and has been applied to American athletes (although it has limited application to bodybuilders). There are numerous texts and articles for more details on this philosophy. I have tailored the different cycles found within periodized models to include variety within a workout as well as between workouts. With that said, it is unrealistic for me to outline a typical workout regimen, but this will give you some idea (upper body only).

Back

-¾ deadlifts 4 x 6

-Front pulldowns 3 x 12

-One arm high pulley row 3 x 10

-High Hammer row 3 x 20

Chest

-Incline barbell press 4 x 6

-Incline dumbbell press 3 x 10

-Hammer decline press 3 x 20

-Pec deck 3 x 12

Biceps

-Seated dumbbell curl 3 x 10

-One arm preacher curl 3 x 12

-Hammer curl 3 x 15

Shoulders

-Seated dumbbell press 4 x 8

-Seated dumbbell side raise 4 x 12

-Seated dumbbell rear fly 4 x 15

Traps

-Seated machine shrug 4 x 8

-Behind-the-back barbell shrug 3 x 15

Triceps

-Seated preacher curl 3 x 10

-Cable pushdown 3 x 12

-One-arm dumbbell extension 3 x 15

This is my off-season, as well as pre-contest, style of training. The only exception is that rest intervals decrease (i.e. 60-90 seconds) considerably during a pre-contest mode. I must re-iterate that the above is what I believe works for me. It has a loose base in scientific theory, but more than anything, it is grounded in anecdotal evidence.

This year has been a learning experience, just like every year since my first show in 1990! As I get older, and hopefully smarter, I enjoy the process, the learning, the challenge, much more than the outcome. It is nice to win, but that is only one night, and not up to me anyway. All the weeks leading up to the contest are in my control, and I cherish each small victory along the way.

I am undecided as to whether I will continue to compete. It is hard to just “turn it off”, and train for the hell of it! My goals now become more intrinsic-just to keep getting better, not necessarily bigger. By virtue of my achievements this year, I now have more questions than answers….

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An Introduction To Swimming

Swimming is one of the most popular recreational activities all over the world. Swimming is also a form of sport in several countries. Besides, the number of injuries associated with swimming is comparatively lesser than other sports. A lot of people frequently go to water parks, and lakes to enjoy swimming and other water sport activities.

People are becoming conscious about the various benefits of having a fit and a healthy body. Health and fitness experts always stress the importance of including swimming in their exercise regime. Swimming improves the blood circulation in the body and is a great workout for all the muscles. It is a form of low impact aerobic activity and increases strength and cardiovascular stamina. Apart from being a full body exercise, it is also a great way to relax and rejuvenate. A lot of people swim regularly to control their weight and improve body contours. In fact, swimming is considered as one of the greatest stress busters. Many people, who have the resources, prefer to have a swimming pool in their house.

Many people pursue swimming as a profession as well. There are people who work as lifeguards at swimming pools and beaches. They rescue people who are unable to swim or those who are facing problems while swimming. Some expert swimmers take up the job of a swimming coach to teach and guide new and amateur swimmers. They teach them the technique of swimming resistance and various swimming strokes. It is advisable for swimmers to wear appropriate swimming costume to reduce friction and facilitate unobstructed swimming.

As the human body gains buoyancy in water, the swimmers can float effortlessly. However, water offers more resistance than air. Various water-based activities include water aerobics, water therapy, and water toning. These activities are instrumental in enhancing metabolism and offers relief from the fatigue and exhaustion associated with routine life.

It is recommended for new swimmers to begin swimming under the guidance and training of a proficient swimming coach. It can be fatal to enter a swimming pool without having prior training.

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The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Vertical Jump Test

An athlete’s vertical Jump is a milestone in his sports career; in sports like basketball and volleyball, the player with the highest jump is the most feared score winner and defender of all. For Generations, people have been trying to figure out ways of enhancing the explosive power of a person’s vertical jump. Aside from the great bout on unlocking the limits, it has also been a problem measuring the accurate progress of a person’s vertical jump during his training.

Wall Nut

The most basic way of measuring the height of a person’s vertical leap is by standing beside a wall while raising one of your hands as high as possible, feet lying flat on the ground;afterwards, put a line or marker on the tip of your finger. This is known as the “standing reach”. Put oil or powder at the tip of your fingers then jump several times and touch the wall so marks would be left behind to indicate your highest reach upon jumping. Measure the distance between your standing reach and the highest point you have made. This is the height of your vertical jump.

Kinematics

Some people use a more scientific and accurate way of measuring the vertical jump, by using a pressure pad, laser beams and kinematic equations. This is measured by taking note of the time an athlete can complete a jump before he falls back to the ground. The equation for this is h = g*t2/8, where (h) is for height, (g) is for the pull of gravity which is equal to 9.81 m/s2 or 32.2 ft/s2 and (t2/8) for the time an athlete can complete the jump from the ground and back to the ground in milliseconds. This equation if usually calculated by a software installed to a computer where the pressure pad and laser beams are connected.

Infrared Laser

This is also an accurate way of measuring the vertical leap of a player, where he is required to stand and jump in between two infrared laser planes facing each other. How does it work? Well, not as complicated as computing kinematic equations; in fact, it just works like jumping beside a wall and subtracting your standing reach off your maximum jump reach. The only difference is that first, it is using infrared laser beams and second, it is a way lot more expensive than the regular jump and reach beside the wall.

Whatever method it is you are using, as long as you are sure that your vertical is gaining more and more power and you can feel that there really is progress in what you are doing, you are surely getting somewhere. Question is, are you? If you are not pretty sure that there is ascension in your vertical jump training, I would advise you to seek help from vertical jump professionals.

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