How important is sleep when your goal is to build a beautiful figure? | Steroids4U.eu

How important is sleep when your goal is to build a beautiful figure?

Sleep is very important for your training goals. Whether you want to build muscle or burn fat. Start by getting a good night's sleep.

Sleep. A thing so common that it is often overlooked. I don't want to bore you, but you really need to get a good night's sleep. Do you know what results in little sleep? - more body fat, more hunger, smaller muscles, more irritability, higher levels of stress and, last but not least, earlier death.

Apart from all the other effects of lack of sleep, I assume that no one wants to die sooner. At least it doesn't sound very pleasant to me. I tried to get more time for us every day, but unfortunately, I was not successful. I'm kidding.

If you belong to the more active part of the population, it is common that, despite your efforts, you may not be able to take more than 7 or 8 hours of sleep for your sleep. If you have children, this (in) possibility is multiplied.

Even if you don't have time to sleep, no excuse is strong enough. Yes, indeed. We do not produce during sleep, we do not survive, which is why in active people sleep is most often postponed to "after". As I belong to active people, I also write from my own experience. But.

Is it really necessary to check Facebook tonight? Is it now (in the evening) time to check all the programs on TV? Unequivocal recommendation of scientists for all who postpone sleep. Get rid of all the nonsense and go to bed earlier.

If you are still not convinced of the importance of sleep, there is another important thing. The most important thing is not sleep time, above all its quality.

"Sleep quality is directly linked to improving life and health"

say scientists from the Institute of Medicine.

There are many studies showing a link between poor sleep and diseases such as diabetes and hypertension, as well as shorter lives.

The study, which involved more than 10,000 people, showed a clear link between sleep and the ability to function on a daily basis.

They also mentioned the most common problems associated with it - problems with concentration, memory, driving, finances and problems at work (intellectual).

This is an indication of "only" the 5 most frequently mentioned problems related to short / poor sleep.

Maybe it's not so shocking… The most interesting thing is that you can change all this very quickly.

Further research has found that up to 30% of the adult population sleeps less than 6 hours on average. And these people are the group mentioned above. Such a short sleep time already has all the negative consequences.

In men, there is a significant decrease in testosterone production after a week of sleep, which has not reached at least 6 hours a day (or at night). This decrease has been published in various studies between 22 and 31%.

Part of this study is another finding that people who went through sleep for 8 hours or more reported problems that did not exceed statistical significance.

The result is an almost immediate remedy for the negative consequences of sleep deprivation. Yes, I know, it sounds very simple, but in the sequence of daily duties it may not be easy at all.

If you are serious about building your body and good health, sleep should be an important part of your endeavor.

Getting enough sleep means losing weight as well as controlling your tastes. Building and defining muscles in the body as well as burning fat will become more accessible to you.

Having enough sleep means, in particular:

- easier to build muscle mass,

- easier to burn fat,

- better immunity and health,

- more energy for everyday, work and training activities,

- better mood and access to life.

Although sleep may be an unproductive part of the day, it is not a good choice to push it "aside". You will achieve your training goals more easily if you sleep well. Otherwise, you slow down your training results.

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How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day | Steroids4U.eu

How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day

I'll start with one beautiful, well-motivated quote: "While you're asleep, your opponent trains!". Uhm, good. Let's leave this to everyone who shares motivational images on Facebook 7 times a week, and they don't move a finger in a day. In today's article, we will look at the impact of sleep deficiency not only on our health, memory, learning, but above all on performance. Next we will find out what it is like with this afternoon nap and you will definitely get a lot of new and interesting information again.

Wound under the belt right at the beginning, because we must say that sports performance (such as speed, endurance), neurocognitive functions (attention, memory), physical health (illness, risk of injury or weight maintenance), all this has been shown to be negatively affected , if a person coughs to sleep and is really deficient, or otherwise restricts him in some way. This may not have discouraged people from reading further, but it is probably clear to every average intelligent person that when sleep is low, it will probably not be reflected in a positive way. Interestingly, however, many athletes still do not get enough sleep. Compared to non-athletes, they tend to sleep less (about 6.5 to 6.7 hours per night) and even have a lower quality of sleep. We can only wonder why this is so, but probably what training plans, times when they train, travel (jet-lag), pre-competitive anxiety and the like play a role.

Sleep Deficiency & Performance

There are several overlapping areas of performance that have been significantly negatively affected by sleep deficiency. We are talking, for example, about speed, endurance, strength, attention, executive functions (acting, thinking) or learning (for example, new movements).

Physical performance

The research was of a different nature. The two dealt with the performance and speed of a man on a treadmill throughout one night without sleep. In one, a shorter distance was covered, and in the other, the results were consistent in terms of degraded performance. Among other things, it has been shown that one night without sleep can mean that we do not rule a little earlier than we get used to and increases the consumption of oxygen during rest and also the rest production of carbon dioxide. During one test while cycling, they found an increase in heart rate and oxygen consumption, as well as higher lactate levels. Again on a single night without sleep. Even a slight reduction in sleep can adversely affect accuracy during sports performance. For example, in a study of tennis players who slept for less than 5 hours, they found that their stroke accuracy had dropped from 37% to 53% in the first night. Loss of accuracy has also been demonstrated in research on throwing darts after a night's sleep limited to 4-5 hours compared to full sleep. And let's have a basketball. They investigated the impact of increasing sleep time from an average of 6.6 to 8.5 hours per night. After five weeks, the subjects increased their speed by 5%, the accuracy of their throws by 9%, and the "threes" also threw 9.2% more accurately. Such benefits of increasing sleep time were also shown here (this time by 2 hours), again in tennis players, where their accuracy of administration improved by 5%. A summary of the research is as follows: "Sleep deficiency has a direct physiological effect, which is manifested by reduced speed, accuracy and endurance."

You ask, what about your benchpress, squats and other exercises? There is one good news and one bad news. The good news is that studies examining the power and performance of lifting dumbbells in conjunction with sleep deficiency show mixed results. The bad news is that some of the results were negative. Here, ten (yes, we know, few) weightlifters did not notice any significant difference in performance during one night without sleep, but the negative existed in the form of higher fatigue and drowsiness. In addition, they found that strength was not adversely affected in any way, also on one night without sleep. However, in another weightlifting study, they found that a three-day sleep deficit was associated with a lower volume of training work (fewer pounds) in the exercises where the largest muscle groups were involved. The studies were small and used a variety of strategies.

In general, it can be seen that the combination of little sleep = weaker performance is there. Already 4-5 hours of sleep compared to 7-8 hours (which is recommended for most adults), it can, or can negatively affect performance in several views, although purely in the activity of strengthening in lifting dumbbells, it is all sorts of things. Personally, I think it already plays a role in several factors in life (and the days around training) and while some are fine, others may be weaker. Either way, all research suggests that adequate sleep plays an extremely important role!

Neurocognitive performance - attention, executive functions (thinking about strategy, making decisions) and learning (new strategies, memory)

Attention turns out to be a highly individual issue, and one's sleep deficit can do far more harm than another. However, several conclusions agree that little sleep negatively affects the mentioned attention and even. In the executive functions of the study, they speak mostly the same language - little sleep negatively affects the athlete's ability to make quick decisions, read and change tactics, and respond to changes in the opponent's strategy. And while learning? Sufficiently long sleep enhances faster and higher performance in learned tasks that require physical realization, not to mention that it allows for a better sorting of learned information in the brain.

Sleep Deficiency & Health

Low sleep, poor performance, but great health? Unfortunately not. Numerous studies show a link between poor sleep and the risk of diabetes or cardiovascular disease, and unfortunately 40 years of research also suggest that low sleep has something to do with higher mortality.

Conclusions are accumulated that lack of sleep increases the risk of injury, resp. accidents. Mostly it's just correlations (for example, little sleep = higher accident rate, 1.7x higher possibility of injury during exercise, etc.), but in connection with the things we wrote about above, it is quite relevant and there will definitely be something to it. However, in addition to injuries, it is also prone to disease. In this study, participants monitored the length of their sleep and were given a dose of the "cold" virus, the classic cold. Those who slept less than 7 hours were three times more prone than those with a sleep time of 8 hours or more. Similar conclusions have been shown here. So if you do not want to have an increased risk of developing some pig that will trigger a volcano, cough and you will feel under the dog, you better sleep. Sleep also plays a role in the regulation of pain, but in this study they found a reduced pain threshold of 8% after one night without sleep, and there was a 5-10% increase in pain "size" on a full night without sleep or with disturbed sleep. This can be useful not only for various athletes, but also for ordinary people who go to the dentist, for example.

What about the nap during the day?

It must first be said that it is best if sleep is within the normal circadian rhythm, that is, at night. But fortunately, the potential of napes to increase performance in conditions where a person has limited sleep is here. But beware, a nap counts as a nap. Not like a three-hour nap! Namely, a longer nap (more than 30 minutes), on the other hand, is associated with poor performance after waking up, with such procrastination and shakiness, and also a nap in the later part of the day can have a negative effect on quality and proper sleep during the night. Therefore, a classic nap is recommended at the latest from three to five o'clock in the afternoon. In any case, as we mentioned - the effect of napping on physical performance may or may not be here. Unfortunately, there is little research and it is very small (although some have found a positive effect), so we will not dare say anything completely to the point. But for the sake of interest, we will mention a few of them. In one mini-study, they found that a 30-minute nap during a shorter night's sleep period helped improve alertness, attention, sprint time, along with other various variables, and showed a 20-minute nap in athletes. their physical performance before training. The summary of all research on the topic of nap tends to underline the benefits such as better vigilance, reaction time, accuracy, reduction of fatigue and the like. But let's be honest. If such trifles are collected, the performance is likely to be higher for many. Thus, napping can have a positive effect on exercise, but it is likely to be highly individual and will depend primarily on the type of exercise, the person's total day, the day before, and the size of the night's sleep deficit.

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CBD: A substance that is allowed everywhere. Does it have real effects for athletes as well? | Steroids4U.eu

CBD: A substance that is allowed everywhere. Does it have real effects for athletes as well?

CBD here, CBD there. In the last six months, we will put our hand on the fire for hearing something about CBD. Czech and Slovak rappers started a business with CBD, abroad CBD drops a lot of influencers and names like Morgan Freeman, strongman Eddie Hall or wrestler Nate Diaz, and this is a modern thing that is of particular interest to nutritional supplement retailers. As the title reveals, we are the only EU member state where CBD is banned, although there have been reports that this will change from January 2020.

CBD = cannabidiols. Substances found in cannabis plants. If a parent reads this and already has in mind that we are writing about marijuana and drugs, it must be said that CBD is not a psychoactive substance and is not THC, which contains dozens of cannabionides. However, because we have different receptors in the body, our body can respond to CBD. In the Czech Republic, CBD is legally longer, in Austria you have specialized shops for it, you can also buy CBD at the pump, and you can even find soaps or ointments with CBD even in a drugstore.

According to a survey of almost 2,500 people three years ago, as many as 62% of respondents said they use CBD to treat a medical condition, specifically pain (chronic or joint), which came first, anxiety / depression, and sleep problems. Studies on CBD are mostly in rodents or in vitro (in the lab), and this is the first problem. Simply put, the data we have is not enough. But never mind, let's at least look at what we have. We will divide it into 3 categories. To those described by the respondents. We will mainly start from the excellent AARR review by Alan Aragon, where experts have dealt with many interesting studies.

PAIN & CBD

Talking about CBD helping someone with pain is enough. That's not enough for relevance, is it? When it comes to analgesics that treat pain, placebo works in a surreal way, as this research suggests. As the main animal studies mentioned so far predominate, let's start with them. In chronic inflammatory and neuropathic pain, the benefits have been shown more than once. In rats. And we know that the differences between humans and rats are, so even though CBD is a known anti-inflammatory agent, it's hard to say a clear position.

In humans, we have research where transdermal application of CBD has helped individuals with temporary temporomandibular disorders (a group of jaw-related health problems. These disorders can cause joint sensitivity, facial pain, and difficulty moving). And the results were not small. We are talking about reducing pain on a scale from 70.2% to 9.81% compared to the placebo group.

Oral CBD has a bioavailability of only 6% due to cleavage, so transdermal administration can be truly effective. But before you go to the Czech Republic or Vienna to buy CBD ointments, you should be aware that many creams containing CBD, of which there are many on the market, also contain various other substances (menthol, etc.), so the effect can be via placebo.

ANXIETY, DEPRESSION & CBD

First of all, anxiety needs to be defined. It can be the well-known classic that we know before the interview, before the tests and the like. However, there is more of a disorder where anxiety is chronic - generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD) and panic disorder.

We have more human research in this category. Two studies have shown benefits in both healthy people and those with social anxiety (SAD). In addition, CBD helped healthy individuals who had anxiety in public speaking. However, studies show that more does not equal better. The 600 mg dose did not have a better effect than the half dose. Chronic Anxiety and CBD? This is more complicated. The reason is simple - little research. Although there are some indicative benefits, as stated in the AARR, both have significant gaps. And depression? Also - little research. Once again, some data in rats showing the benefits, but nothing that we could call relevant and worth mentioning.

SLEEP & CBD

We have a few articles about sleep, even a favorite part of the Fitclan podcast. But nowhere did we mention CBD as one of the ways that could help us improve the quality of sleep or sleep itself. Does CBD have potential? Um, anni. In this research, we had people with insomnia, and the results showed that people had better sleep. However, these were results reported by subjects, no more specific measurements. In another study, the benefits were shown with 600 mg CBD, not the direct effects associated with sleep, but a sedative effect. In a further study of 26 healthy people, it was concluded that 300 mg with sleep did not help and was measured by polysomnography. There is not much research (yes, again, we know…), but so far it seems that CBD can improve sleep only in people who suffer from insomnia, but healthy individuals will probably not see the benefit (not counting placebo).

DOSAGE AND NEGATIVE EFFECTS?

Let's start with those negative effects. At the beginning, we mentioned the survey, but only now will we mention that the respondents were also asked about the negatives. They (30.8% of them) mentioned at least one, the most common being dry mouth, euphoria, hunger, red eyes and lethargy. In terms of dosage, most studies work with 300 mg. When you use google and search for some CBD products, CBD oil in a total amount of 300 mg will cost you 25-35 euros. You don't have to be good at math to know that by researching effective dosing, you would spend a lot of money on something that will last you a short time and about which we know little. Very, very little. Not to mention the fact that regulations are as they are and not always what is stated on the packaging is true. One study found that 30 out of 84 CBD products had a lower CBD content than declared and only 31% of the products had the same amount of CBD as on the packaging. In addition, 18 of the 84 products also contained THC, which can be a disaster for the athlete tested.

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Melatonin as a sleep wizard: Benefits and 3 cases where it can be a significant helper especially for women | Steroids4U.eu

Melatonin as a sleep wizard: Benefits and 3 cases where it can be a significant helper especially for women

Awareness of melatonin has expanded significantly in recent years. However, this is not due to advertising campaigns, but rather still a huge sleep problem that afflicts many people. Melatonium is the nutritional supplement that is associated with better and better sleep. Before we get melatonin, I would recommend starting by clicking on this link, where you will see some of our posts, including a podcast, on sleep, sleep hygiene, better sleep and all these things that bother many people. If you've really done everything to get a better night's sleep, maybe it's time to put an eye on melatonin.

This is the so-called sleep hormone, or in other words, it is a neurohormone secreted by the pineal gland in the brain that is responsible for regulating sleep. If we talk about its supplementation, it works like a classic, natural melatonin in the body, so supplementation will support sleep and sleep itself.

However, it is not only a sleep wizard, it also has neuroprotective effects and it is also a solid antioxidant. According to some data, it may even have an anti-cancer effect. It can affect the rhythms of reproductive hormones by controlling GnRH, which ultimately regulates estrogen and testosterone levels. It also affects body temperature, blood pressure, cardiovascular regulation, the immune system and also acts as a scavenger of free radicals.

Melatonin works basically the same for both sexes, but there are three specific situations for women, according to Lyle McDonadl, where melatonin has additional benefits for women.

PMS / PMDD

PMS is a well-known term. PMDD (premenstrual dysphoric disorder) is something like PMS on steroids. A more serious "form of PMS", which is associated with extreme irritability, depression, anxiety.

In addition to all the negatives, which, if you know a woman, you probably have a disorder of sleep patterns in PMS / PMDD. In addition, women with PMDD perceive light even more, so their natural melatonin curves may be adversely affected. To make matters worse, women with PMDD show a reduced response to melatonin release, which affects their normal circadian rhythm. After all, they may feel as if they haven't even slept in the morning. And a little worse. Lyle McDonald says that while there is no direct research addressing the effect of melatonin supplementation on sleep and PMS negatives, he argues that supplementation will definitely not hurt, quite the contrary. If we combine this with all the data on the impact of PMS / PMDD on women, we can safely sign that you will not pay anything to try. That is, in addition to money for melatonin in tablets.

PCOS

If you have no idea what PCOS is, we have a great article for you. In women with PCOS, sleep is impaired, but according to the data, these may not be explicitly related to melatonin-related factors. Just for fun, higher melatonin levels are associated with higher testosterone levels - there is a correlation between increased melatonimus and increased TST, but not causality.

There are data to suggest that melatonin supplementation in women with PCOS may be beneficial. Three years ago, they studied women with PCOS who supplemented with 2 mg of melatonin daily for half a year. In 95% of women, the menstrual cycle improved. However, for the sake of objectivity, it should be added that it was a small sample and no placebo group was used. In last year's study, women with PCOS supplemented with 5 mg of melatonin twice a day, and women had a decrease in hisutism (excessive facial hair), total TST, c-reactive protein (inflammatory parameter), and increased natural oxidants in the body. Finally, we mention the analysis of fifteen human and seven animal studies. Melatonin supplementation in women with PCOS has been shown to improve egg (and embryo pregnancy) quality, reduce obesity, inflammation, and help reduce insulin resistance.

MENOPAUSE

If men are also educated by this article, then menopause is a period in a woman's life in which the reproductive organs essentially cease to function. This happens during the time when women approach menopause and go through this process. During this period, ovulation occurs less frequently until it stops completely, when estrogen and progesterone are not produced during the menstrual cycle. This may include a decrease in estrogen levels, an increase in body fat and weight, or an increased risk of heart disease and a loss of bone mass.

Well, it's no secret that menopausal women often have poor sleep. These can be problems with falling asleep, waking up at night, or hot flashes, and even, according to Lyle McDonald, it is thought that due to the role of melatonin in controlling reproductive hormones, changes in melatonin levels may play a direct role in menopause. We also have research here that melatonin supplementation in menopausal women can help improve sleep.

As we indicated at the beginning of this section, menopause is not just about sleep. Studies show that supplementation (3 mg melatonin for three months) can reduce the climacteric problems (hot flushes, more sweating, irritation, sometimes dizziness, etc.) that occur during menopause. Another study with the same dose, but for up to 6 months, showed a reduction in depression, an improvement in mood, an increase in thyroid hormones (thyroid and gonadal functions decrease during aging) and an improvement in GnRH (gonadotropin-releasing hormone - gonadotropins affect eggs ).

Melatonin dosing

The minimum effective dose is 3 mcg to 1 mg. However, some people need more and the typical maximum dose is 5 mg. However, you need to start gradually, it is possible that you need much less. The important fact is that more grams of melatonin does not mean better sleep. Take it 30-60 minutes before you go to bed.

Are you interested in the benefits of melatonin, but you have basically no problems with sleep? Wondering if it can disrupt your natural melatonin levels and unnecessarily jeopardize your own production over time? There is no study to confirm this. Supplementation does not affect its natural production in the body.

Melatonin seems to carry very nice data, especially for women, and when we discover other interesting studies addressing a specific issue related to melatonin, we will shed light on them in our Premium section. If you have trouble sleeping and have really, really read the first paragraph of this article, it is worth a try. We would recommend a combination with zinc and magnesium, which also have a positive effect on sleep.

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Arnold Schwarzenegger - training, diet and motivation of the bodybuilding legend | Steroids4U.eu

Arnold Schwarzenegger - training, diet and motivation of the bodybuilding legend

Many people cannot decide who they want to become in their future. But Arnold Schwarzenegger knew from a young age that he wanted to be a bodybuilder and not just that. He wanted to be the best. He adhered to this idea, worked on it and eventually achieved it. How did he do it all?

The power of Arnold's vision

"I've always believed that you need a vision to be motivated or to work hard."

Arnold's vision was born in his early childhood when he first saw the world's heavyweight champions. He recalls, in particular, how Tommy Kono won the 1961 title. Universe. Watching these bodybuilders had an incredible impact on Arnold and began to develop his own vision.

At the age of 15, Arnold decided to start training as a real bodybuilder. "I started watching heroic, elaborate guys and I was reading the magazine he had in Reg Park's cover photo depicted as Hercules." Reg's life was written in the magazine and how Mr. Universe. It is this edition of the magazine that has become the path to Arnold's future success. “If at any time I felt lost in my life, that feeling was gone. Now I had the direction. I realized that I had a special ability that could not be trained. The ability to see things very clearly. ” Instead of seeing Reg Park on London, Arnold saw himself there. "I've seen hundreds of bodybuilders around me, holding a trophy and hearing everyone chant my name."

Arnold was motivated by a vision of victory more than anything else. “It was so strong that I didn't even need the discipline - it just dragged me to go to the gym every day. I knew that every training I had since had taken me one step closer to turning this beautiful vision into reality. My life took a single direction - Mr. Universe, training and typing. ”

In 20 years, Arnold reached his goal and became the youngest Mr. Universe in history. Instead of enjoying the glory and relaxing, Arnold decided to train even more. “I felt I was undoubtedly a new hope of bodybuilding. But I still didn't get where I wanted to go. Become Mr. The Universe is like winning the Golden Glove or the Boxing Olympics - it's great, but it's far from being the best boxer. ”

But Arnold didn't want to be just a great bodybuilder, he wanted to be the best. “I realized it would take me a while. In America, extraordinary bodybuilders like Serge Nubret and Dave Draper were more elaborate, more popular and more sophisticated to pose. ”

When Arnold was 21, he moved to America and people immediately began to notice him. “They whispered about me. They said this is the boy from Austria. He is the boy who is already making a deadlift with 317 kilograms. ” This confirmed Arnold that he had taken a challenging but correct step. “I barely understood. I couldn't watch news or read newspapers. I felt isolated from the outside world. I felt alone. Nevertheless, they greeted me with open arms. I got so much love and support from bodybuilders who didn't even know me. I will never forget it, it was something really special. ”

All bodybuilders long for perfection and Arnold was no exception. “I never felt I reached 100% of my potential. I think every bodybuilder feels that way. He wants to have bigger triceps, bigger thighs and more stomach. ” Arnold's successful bodybuilding career was built on continuous improvement and attempts to improve small physical details. Working on these details kept Arnold's hunger for victory and fueled his vision.

“We took pictures like fanatics. Franco Columbu took pictures of me and I took pictures of him. We compared photos, observed improvements, and tried to find bottlenecks. With hard work you can achieve your goal and become successful. That's great for bodybuilding. If you are good at it and achieve your goals, you will be able to apply the same principles to anything else in your life. ”

Training according to Arnold Schwarzenegger

"The biggest mistake today in bodybuilding is that people don't include basic exercises in their workouts."

However, the basic exercises Arnold did not mean easy exercises. Many contemporary fitness centers are overcrowded with people sitting on machines, not at dumbbell stands. “When I go to the gym today, no young boy learns about moving overhead or pulling a big dumbbell to his chin straight from the floor. They all use machines. ”

However, Arnold does not insist on the inclusion of basic exercises because he longs to live in the past. It all comes from decades of his experience in bodybuilding and hard work, which Arnold said will not be replaced by fitness machines. “Get everything out of you, for every season. Don't spare yourself to the next. This is a mistake many people make. ” Arnold believes that every repetition and every series must be done with high intensity because it moves you closer to the goal.

 We chose a few of Arnold's favorite exercises to prepare you for Mr. Olympia. The fact that Arnold was awarded Mr. Olympia up to 7 times!

Exercises for the chest

“There are 3 chest exercises that you should always train. Bench press, incline bench press at different angles and dumbbell fly-flat presses (dumbbell flyes). ”

Arnold was known for the size and width of his chest. It is due to the possibility of extreme muscle tension when pulling with dumbbells lying on a flat bench (dumbbell flyes).

“Exercising with a dumbbell lying on a flat bench is a workout that has worked to fully develop my pectoral muscles. Remember, it is important for your muscles to stretch and strengthen them. In this exercise, I tightened my arms as far as I could, and then returned to the original position to touch the dumbbells. You will not replace this exercise with any machine. ”

Back exercises

“I trained on my back with undershoes, big dumbbell leaning forward, one-handed dumbbell leaning forward, and specially modified two-handed dumbbell leaning forward. I relied on these exercises from the beginning to the end of my career. ”

If you already have oaths included in your workout plan, do them without supporting your chest. “There are many bodybuilders who have trouble working out the lower back. You need to relax your body and allow the lower back to keep the load straining. This will give you the right strength and develop a wide back. ”

Biceps and triceps exercises

Arnold trained all kinds of biceps strokes. One technique he used to shock biceps was that the first repetition began with 124 kilograms. On the second he lost weight and on the third repeat he lowered his weight even more. “That was the way I grew without ever putting the dumbbell down. I wanted to let my biceps know they had no idea what to expect. They will never get used to the method of my workouts because I always have a trick up my sleeve. ”

Arnold used a large barbell stroke to build a wide biceps. To isolate the biceps, he trained dumbbell strokes on an inclined bench and isolated biceps strokes. “Heavy-weight isolated biceps strokes were able to isolate the biceps, creating a“ spitz ”on the biceps. We used a lot of tight-grip pressure for the triceps. Later there were also different variants of triceps extensions. ”

Shoulder exercises

Arnold worked on his shoulders with the following exercises:

pressure with barbell press

behind-the-neck barbell press

lateral raises

presses with a big dumbbell in front of the head (military press)

dumbbell presses

“We've always been doing pressures with a two-handed dumbbell from behind the head and special presses with dumbbells that stretched the front deltoid from below and fully outlined it from above. Now this technique is called Arnold's pressures. ”

Thigh and leg exercises

“Drep is the most important exercise for creating large thighs. I did a squat with a dumbbell behind my head, a squat, a kick, a lunge, a one-leg deadlift, “good morning” exercises and a lot of tripping. ”

Exercises for belly

“The classic training we did to develop the abdomen was made up of lifting the legs in the lying position, lifting the legs in the trapeze vision, and sitting down. We believed that the 500 repetitions of the Romanian Sed-Leh really did work. ”

Arnold's variation of training before Mr. Olympia

In this variation of training, you exercise each muscle group twice a week. This training plan comes from the book The New Encyclopedia of Modern Bodybuilding, written by Arnold Schwarzenegger himself and Bill Dobbins.

Training split

Day 1: Chest and back

Day 2: Shoulders and hands

Day 3: Legs and lower back

Day 4: Chest and back

Day 5: Shoulders and hands

Day 6: Legs and lower back

Day 7: Rest

Protein matters!

Early in his bodybuilding career, Arnold knew that protein was the most important nutrient for muscle growth. “There has always been debate about how much protein the body really needs. I consumed one gram of protein for each kilogram of my weight. ”

Arnold weighed nearly 107 kilograms, which was a challenge for him to take 250 grams of protein a day. “It worked best for me when I had 5 meals a day. There are people who can work with three meals a day. For me, 5 meals were ideal because I was never a big one. I've always been happy with a medium-sized steak. Even if you gave me only a small 200 gram steak at the top of my career, I would be happy. ”

For breakfast, Arnold often had noodles, bacon, tomatoes and onions. "That's enough, but two hours after breakfast I was hungry again." Arnold never went far without a protein shaker to cover his daily doses of protein he needed for constant growth. “Whether I was sitting at a school in Santa Monica City College or working on a construction site, I always pulled a small plastic container full of milk and protein powder out of my bag. That was exactly the remaining 30 grams of protein I needed at that time. ”

An hour after the protein drink, Arnold went to do what he knew best - lifting weights at the gym. After training, he had lunch, usually steak and vegetables. Two hours after lunch, Arnold indulged in another protein sheikh. “I drank protein drinks twice a day to be able to take 250 grams of protein. However, you have to realize that we do not get all the nutrients we need, such as vitamins, minerals or protein itself, from ordinary foods. That's why we have nutritional supplements. No matter how healthy you eat, you will never get enough of the essential nutrients from ordinary foods. ” For dinner, Arnold usually enjoyed grilled chicken with brown rice, vegetables or salad with avocado, macadamia nuts and olive oil.

Arnold has left a huge mark on the bodybuilding world, as evidenced by the IFBB Arnold Sports Festival, also known as the Arnold Schwarzenegger Sports Festival. This event was founded in 1989 in Arnold's honor. It consists of classic bodybuilding (Arnold Classic), strongman competition (Arnold Strongman Classic) and fitness & bikini expa.

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Exercises for hamstrings - how to strengthen the rear thigh muscles? | Steroids4U.eu

Exercises for hamstrings - how to strengthen the rear thigh muscles?

Hamstrings are a muscle part that is often forgotten. We usually emphasize quadriceps and calf training, but the back thigh muscles seem less important to us. However, it should be remembered that neglecting any muscles has aesthetic and health consequences that you can avoid by rigorous training.

What are hamstrings?

The rear thigh muscles cross the hip and knee joint, and are composed of three separate muscles - biceps femoris, semimembranosus and semitendinosus.

  1. Biceps femoris - is a muscle in the inner thigh that begins in the thigh area and ends at the knee. Allows flexion and rotation of the knee joint and extension in the hip joint.

  2. Semimembranosus - is the largest muscle between hamstrings, starting at the hip bone and ending at the back of the whistle. It allows flexing the knee, rotating the whistle and also extending the thigh muscle.

  3. Semitendinosus - is the longest hamstring muscle, located between the semimembranosus and the biceps femoris. It connects to the pelvic bone and ends at the whistle. It is responsible for whistle rotation, knee flexion and thigh extension.

Best hamstring exercises

Hand on the heart, do you also practice hamstrings during leg training? The reason you should not forget them is not just the symmetry and appearance of your body. Weak hamstrings are one of the most common causes of injuries to athletes that occur in both men and women. In this article we will introduce you to 10 exercises that will give you strong and aesthetic hamstrings.

1. Romanian deadlift

Romanian deadlift is one of the most effective exercises for strengthening the rear thigh muscles. It is different from the classic deadlift, because the Romanian version almost does not bend at all. How to do it? Grasp the dumbbell approximately in the width of your shoulders with your hands pointing down naturally. Bend your knees slightly and bend as if to lay a dumbbell on the floor. Keep your back straight and be careful not to bend your knees too much, otherwise you are not exercising properly. As you move down, feel the pressure above your knees and thus in the hamstrings. Then return to the starting position by pulling the sitting muscles.

2. Sumo deadlift

Sumo deadlift is another variant of deadlift that is designed to strengthen the rear thigh muscles. Approach the barbell so that it crosses the middle of the feet. Keep your legs wide, close to the wheels during this exercise. Bend your waist and grasp the dumbbell with both hands in the middle. Bend in the waist, point your gaze in front of you and hold your chest upright. Lift the barbell by attaching the hips and knees and hold with the hips facing the barbell, pushing the blades together. Then return to the starting position.

3. Leg press

Sit in a leg press machine, place your feet on the platform, and hold your feet approximately the width of your shoulders. Release the safety lever and use the thigh muscles to push the weight until your legs are extended. However, never over knee during this exercise to avoid injury. When inhaling, slowly return to the starting position so that your knees and thighs are at a 90 degree angle.

4. Stumbling seat

Set the desired weight and sit in the machine. Place your feet on the cylinder so that they touch it a few centimeters below the calf. For exhalation, push the cylinder down, under the thighs, and hold for 1 second in the final position. Then inhale and return to the starting position.

5. Stumbling 

Choose a suitable weight, lie down on your stomach and grasp the handles with your hands. Place your feet under the cylinder so that they touch the cylinder a few centimeters below the calf. During the exhalation lift the cylinder and hold it in the final position for 1 second. Exhale and slowly return to the starting position. Make sure that you do not move your thighs when you lift the roller, and that you stay stable on the mat all the time.

6. Good morning exercise

The main advantage of this exercise is that you do not need machines, only two-handed dumbbell. You start with a dumbbell on your shoulders, your back is reinforced all the time. Bend the knees slightly, push your butt forward and lean forward to 90 degrees. Then, inhale, return to the starting position. In addition to hamstrings in this exercise, you also strengthen the sitting muscles and weightlifters.

7. Hyperextension

Hyperextension is a great exercise for hamstrings, but also the lower back and sitting muscles. Stand in the hyperextension machine with your feet firmly anchored. Cross your arms over your breasts or behind your head. Bend your waist and bend your torso downward as you exhale. Then, inhale, return to your starting position. Keep your head in line with the rest of the body throughout the movement and feel the pressure in the rear thigh muscles.

8. Putting on the hyperextension bench (Glute-ham Raise)

This exercise will remind you remarkably of hyperextension. You can do it on a special GHR bench, or your sparring partner can help. If you have a suitable bench in your gym, place your feet firmly between the rollers, put your thighs on the mat and get started. During the entire exercise, keep your lower back tight and exhale with a breath. Then lift to an upright position so that your knee is at a 90-degree angle.

If you do not have the option to use the machine for this exercise, knock on your knees and ask a friend to hold you behind your ankles. Like the machine, make an exhalation move down and then inhale up with hamstrings and sitting muscles.

9. Hip Thrust

This exercise is easy to equip, you just need a two-handed dumbbell. Lie on the ground and bend your legs in your knees. Place the dumbbell on the hips and lift the buttocks using the sitting muscles. Hold on for a while and go back to the mat. With hip thrust, you will probably feel more pressure on the sciatic muscles than hamstrings, but both muscles will engage as well.

10. Pulley loading

Attach the adapter to the ankle and lower pulley. Stand one step away from the machine that you can hold with your hands. Stagger the leg with the weight back so that your knees are slightly bent at all times. After the series, repeat the exercise with the other leg.

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COFFEE. A miracle or a drug? | Steroids4U.eu

COFFEE. A miracle or a drug?

I have to say that the last article I wrote on the topic before training sessions was quite successful, because it caused quite a good discussion and there was also a lot of opinions. Even a short video clip was made from the Hay Cut and a few decks, which amused me immensely. I would like to continue on this journey and I would like to discuss the topic of one drink that you are all familiar with. It is a drink, for me such a small miracle that I enjoy it immensely every time I drink, but I, as a lover of this drink, take it with great respect, because using it at the wrong time can hurt rather than benefit. The drink I write about is nothing but coffee.

You all know coffee well, I hope so. Why can it be bad or good? Like any coin that has two sides, coffee is exactly the same. On the one hand, it can help us if we use it wisely and at the right time, on the other hand, it can hurt us if we eat it at the wrong time.

1) Avoid coffee in the post-workout period. Sure, there is no way to go after a great workout to the cafes that are part of modern fitness centers, the glory to those who got this idea to connect the café to the fitness center, deserve the Nobel Prize, order coffee, sit back in the chair , or other social networks that are unfamiliar to me, because I am happy to manage at least the facebook and instáč, slap some workout photo where I flex after training a stuffed bicycl with a "mustache" workout, or similar instagram tags. But what happens if I have coffee after training? I will start briefly and from the beginning.

During the training period, the body is, whether we want it or not, in a state of catabolism, due to the increased level of cortisol, primarily due to cortisol. Cortisol is a hormone that washes out in stressful situations (fight X escape) and that is definitely a training in the gym. Suppose that the training unit of pure time, I mean without warming up, stretching and mobilization techniques (I know I'm naive when I think that these boring processes are being applied, but for sure I list them here), the body is in a state of catabolism ( increased cortisol) 60 minutes, or one hour. During this time, the body consumes energy from glycogen, fats, but also muscles to work. After the training unit comes into play (ideally) a workout protein shake, even better an All-in product such as Hero, whose role, besides the culinary experience, is to stop the catabolism state (ie induce anabolic state), since the workout is good, it will put your body in an anabolic state. Damaged muscular system and organism after workout can snort with the words "I did it, nothing expects me" and switches to anabolic state. You sit in the aforementioned chair, the waitress brings you the coffee you drink and what happens? Coffee the human body switches from anabolic state to catabolic state, as cortisol increases after you consume coffee, and this is a fact that we certainly do not want, because it disrupts our regeneration processes in the body. If you read an article about before training, you certainly know that when cortisol is elevated, testosterone is inhibited and testosterone is a hormone that helps us recover. You undermine your stool with one cup of coffee after your workout, as your body is on a roller coaster Anabolism X Catabolism, delaying regeneration processes after training. Let your coffee prefer for another time. But if you are a coffee maker, 5 hours after your workout, your coffee is fine.

2) Prosper, but don't survive on it. Coffee can help if you don't feel right on a certain day but would like to work out. It is able to help you break your personality as it increases performance by 3-4% and energizes you in training if you don't feel completely "fresh". Oh yeah, but like you do before training ... even here, if you become addicted to coffee, it is a problem for the body, because it draws your adrenal glands and you will constantly fall into a state of energy "debt" that your body one day, sooner or later, will have to pay. The longer the debt, the more tax you pay. Certainly you have someone around you who keeps kafi every day and has daily XY cups, including those before and after training and can not imagine without this stimulant, it is better to slowly reduce doses. I am not saying stop drinking coffee, I say reduce benefits, because I am the one big case that has gone through this. There would be no training I would have done without coffee in front of him and I can tell you that I knew the power of coffee firsthand when I had to go to a training without coffee. I felt miserable, without power, without energy, fainting, and I didn't even want to. Not to mention that after two teaspoons ceased, I began to fight two heaped, then three, and when I finally put 4 nonsense shovels of coffee in one cup to make it work, I had to do something about it because it was clear that this was certainly the way to perdition, but that would be a separate article. I know I can slap my liver here for nothing, and you keep drinking that coffee anyway, but if you still want to start lowering the dose and frequency of use, a plant with a flashy name Rhodiola Rosea (pink stonecrop) can help you in this "therapy" and very well.

3) Slow or fast, that's what's going on. It is good to know if you are a so-called slow or fast caffeine metabolizer. Individuals, such as me, who are a slow caffeine metabolizer, should find out when their last dose of coffee, or caffeine, is appropriate. For example, I know that if I had coffee at 5 in the evening, I would have a similar problem asleep in the evening, as when Iron Man tried to lift Thor's hammer ... without a chance. My colleague at work, on the other hand, can have coffee at 10 in the evening and fall asleep at 12, as he is a fast caffeine metabolizer ... as I envy him. On the other hand, if a slow caffeine metabolizer takes coffee, it usually has a stronger sensitivity to caffeine, thus kicking it more efficiently. Find out your caffeine metabolism and learn how to manage it for your benefit.

4) Coffee for fat burning is undoubtedly a perfect strategy, as it promotes lipolysis (fat burning) and glycolysis (utilizing energy from glycogen), which is effective because the body reaches for muscle amino acids as a last resort (take with caution). Apart from the fact that it also acts as an effect of arousing into activity = greater chances of burning fat, because you are more aroused (you are able to perform better). If you look at the composition before training stimulants or burners, caffeine is certainly one of the substances contained here.

That would be all about coffee or caffeine on my part. Coffee is a great and very tasty beverage that can help you in certain situations under certain conditions. On the other hand, he can undermine your stool if you are her slaves as I used to be. Do not be slaves to coffee (caffeine), learn to use it for your benefit with reason and respect.

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Women and Exercise: But I don't want to be so muscular! | Steroids4U.eu

Women and Exercise: But I don't want to be so muscular!

This may be a bold statement, but one of the biggest mistakes in strengthening is that our tender halves should not lift heavy weights. It's not unusual to see women in the gym lifting the lightest dumbbell and do a lot of cardio, justifying that they just don't want to have the muscles just like men do. Why? A simple answer - they were told that lifting weights was just for men, and if they did, they would look just like them. So if they don't want to, they obviously have to do the opposite, right? Not!

While lifting heavy iron, combined with a hearty diet, is a common recipe for men to build mass, the same situation does not apply to women. The reason is our hormonal profiles. Women produce a tiny fraction of testosterone compared to men. While testosterone is an essential determinant of the ability to grow - both in size and strength, it does not make sense if someone with much lower levels of testosterone (female) reaches the same size as someone who has much more (male). Of course, there are women who have a little more testosterone than others, but there are very few such cases. Many well-known and respected coaches have used their strength training routine to their clients, some even lifted heavier weights than some guys, but none of them looked "masculine - muscular".

The problem is misinformation spreading all around us, which delay the girls to reach their dream figure. That is why many women lift the lightest, pink dumbbells in the gym, without any progress that would be worth it. Who's to blame? They are some trainers and people from the fitness industry whose knowledge is poor, but the biggest blame is probably to be attributed to fitness marketing. Why? Just look at this picture.

Great marketing, bad results…

Common shots. Fit woman with a good form, holding a heavy but really heavy dumbbell. And now really. Do you, dear girls, think that these baby scales will take you to the formed figure of dreams? I think we will agree when I say that these products are primarily intended to fill someone's pockets.

What is it all about?

It is simple. Man is a creature that attracts visuals and every marketer knows it. That's why every great site offering a product is full of before and after pictures. So if we see any noticeable change, it is proof that whatever the business offers, it works (or not).

And while some of them seem unbelievable, the more images and changes we see, the more confident we are about the product. Therefore, all these sites are soooo long. In the second picture we showed, we can see Jillian Michaels, holding a mini dumbbell. What do we have here? Celebrity factor. Jillian is known all over the world as a star coach. Several times she was on a different TV show, so there is someone in the eyes of people who MUST simply confess, right?

Well, maybe yes, maybe not. I am not judging anyone, but I bet these baby dumbbells were not behind Jillian's form, and her clients' training probably isn't based on them either. The problem, however, is that it does not affect people who already have something trained and trained, but ordinary (perhaps not offended) women who simply want to throw something down, have a formed body and be a little stronger. To this, facts, quality and truthful information do not reach, and instead are surrounded by misinformation and live in the belief that by throwing the dumbbells that Jillian holds, they will reach a figure like her.

When one of the magazines asked Jennifer Aniston about her training, she said: “And my Pilates instructor said if you don't want to build muscle, wait about an hour to eat after you work out with your muscles are leaning as opposed to building . "

I would not even translate it, because I would probably not write this article without injury. I don't know how many people are watching Jennifer Aniston, but the character has a good one, the magazine has a few thousand readers, Jennifer a few million followers, and what happens? Millions of women unfamiliar with training and eating will find this tip trustworthy, accurate, correct and unique. And that's just one actress and one tipe. Most magazine headlines with a beautiful woman and her excellent figure do not have a special 15-minute workout with a 5kg dumbbell. That's probably no secret.

Women are afraid that if they lift heavier weights, they will become the feminine version of Schwarzenegger and lose their femininity. Well, dear ladies, if you don't plan on taking anabolic steroids, it will never happen.

Perhaps it is pointless to give some examples of women who regularly practice squats, lunges, deadlifts, various pressure exercises with an Olympic barbell, dumbbells, bends, parallel bars and many other exercises, and yet their character looks great and in no way has become a crushed female .

Shout-out for all women whose training does not consist of 8 sets of 24 reps with the lightest weight on the adductor / abductor machine, a subsequent hour on the treadmill and the final weightlifting toss at the gym spiced with watching TV in the gym or reading a magazine while doing or making phone calls while doing belly or legpress (yes, I've seen all of this). Personally, I appreciate and think many agree with me that it is nice if the girls practice, they go to the gym, but it is sometimes necessary to evaluate this effort objectively. In any case, I do not want this article to touch any of you, but vice versa! I want you to think a little about your training. Do not be afraid of weights, basic exercises and dumbbells and the Olympic pole.

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