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How to Breathe Properly During the Training?



How to Breathe Properly During the Training?

Proper breathing during exercise can significantly improve its effectiveness, while wrong breathing can undermine all your efforts. You probably know that it is very important to breathe properly during exercise, but often most of us do not why it is so important. That’s why further in this article we will talk how and why you should breathe properly during exercise.

Breathing is so natural for us to process, that most often we do not even notice how we breathe. It becomes more important during training because if you learn to control your breathing, you can significantly ease the load on the cardiovascular and respiratory systems and increase the effectiveness of the training process.

The process of respiration is carried out through the diaphragm - the muscle that is in the solar plexus, just under the ribs. The diaphragm is almost always involved in the inhalation and exhalation breathe. Have to be said, that breathe differ on the type of exercise you are doing.

Exercises for developing flexibility, such as tilt, swivel, rotate the torso, swing, circular movements with arms and legs are used for the warm-up process. During these exercises, inhale in a position promoting the expansion of the chest, and exhalation when it shrinks.

Must Read: The Benefits of Warm Up Exercises Before Workout

Let’s take for example bend forward exercise. You have to inhale when the body is in a straight position, arms down and slightly back. It was proved that name, such a posture helps to fill the lungs with big quantity of air. On the other hand, have to exhale when leaning forward: chest and abdominal organs are compressed at this point, which helps more complete displacement of the air.

Breath Technique during Strength Exercises

During these exercises, breath technique hardly depends on the tension of the muscles. Expiration is recommended to be done in the moment of maximum muscle force, while inhalation in the moment of minimal muscle force.

For example, if you lift your feet up from lying position, then inhale while lifting the legs and exhale - when lowering them down, when the pressure on the abdominal muscles is higher.

The main rule in case of strength exercises is do not hold your breath! Holding breath, especially during the most intense phase of the exercise can cause a brief loss of consciousness due to oxygen starvation of the brain. In addition, due to the delay of breathing can significantly increase blood pressure.

Must Read: How to Breathe Properly During the Training?

Right Breath During Push-ups Exercises

Since push-ups are one of the most effective and common exercises used by bodybuilders, we will talk further the breath specific during its execution. When performing push-ups, exhalation should take place during the most difficult part, namely the moment when muscles are tense to the maximum.

Breathing technique looks this way: inhale when a move down, exhale when you lift your body. Therefore, push-ups have to be done this way:

-Take the starting position;
-Inhale and lower your body until you reach the pool with your chest.
-Lift your body while exhaling.
And so one. Keep in mind that breathing should be systematic, in rhythm.

One of the most common mistakes allowed by many bodybuilders is to hold the breath. As we mentioned, it is dangerous, as it leads to weakness or even short-term loss of orientation and consciousness.

Why is this technique so popular among bodybuilder? The answer is that when inhaling the load on the cardiovascular system increases, as blood and intra-abdominal pressure rise. If we add to this stress caused by exercise, and we get a worsening picture. Also on the exhale is much easier to concentrate your effort.

Summarising, we can say that proper breathing is an essential element of quality push-ups. Despite at the beginning, it may seem uncomfortable, and you will not be able to always follow the rhythm, after a while, you get used to it. You have to understand only using this breathe technique you will reach your goal, and will keep your body away from any injury.

Must Read: Push-ups For Building Muscle

Right Breath During Pull-ups Exercises

Another effective exercise on which we have to pay big attention is pull up. Along with other technical details that every bodybuilder has to be aware of, right breathing plays a big role too. Respiration is responsible for the flow of air in all part of our body, not just the muscles, but in the heart, brain, and other organs.

Wrong breathing or delay could lead to undesirable results in the form of blood pressure rose or worse loss of consciousness during the exercise. You have to control your breath in the process of working your muscles if you want to make your training as effective as possible.

So, let’s talk step by step breath technique when doing pull-ups.

-Take the position under the horizontal bar, grab the bar and hang on it, bending your knee;
-Exhale and then begin to pull up, while taking a deep breath. Inhale is required to get your chest expanded, while blades are brought together, which will make pulling more efficient;
-Reaching the highest point, begin to lower on the same path as exhalation.

A great advice would be to always keep track of your breath. Check yourself if you do not hold your breath once again, or you make unnecessary short breaths. This will help you to correct them and breath properly next time you do pull-ups.

Must Read: How to Learn To Do One Arm Pull-ups?

In case you are training with free weights than you have to exhale when you lift, push or pull weights away from the floor. Inhale when you bring weights to the starting position.

Sit-ups exercises also require a specific method of breathing while performing. Namely, you have to exhale when you lift your body up off the floor and inhale when you are lying back. During sit-ups, you have to follow a slow and controlled breathing, and in no case hold it.

Proper Breath Technique During Aerobic Exercises

During exercise like walking, jogging, cycling, swimming, are particularly important to breathe, because the body's need for oxygen increases several times. That's why when running have the body’s motion rhythm have to be agreed with breathing rate.

Irregular, or too fast breathing breaks the running rhythm, worsen coordination, and do not ensure the lungs with sufficient oxygen. To be more clear, let’s say that for a slow run you have to inhale/exhale every 3-4 steps. Fast running requires to inhale/exhale very every 1-2 steps you take.

Also, there are differences when you run fast for short distances. The oxygen demand, in this case, is so great that it can not be satisfied by even the most sophisticated breath. Namely, in this case, the body takes all necessary oxygen once you get to the end.

When swimming, breath largely depends on the type of swimming. In case of backstroke swimming technique, you can take the breath only when you raise the head above the water. In case of crawl swimming technique, you can inhale at the end of the stroke, when the face is turned to the side and your mouth is above water. In other phases of swimming, you can exhale only in water.

When performing aerobic exercises try to breathe evenly and deeply, focusing on the breath. The more complete the exhalation, the greater will be the breath and lung ventilation. However, it is not the case to exaggerate. Be aware of the fact that excessively deep breathing may have negative effects on your body.

There have been done many pieces of research that have shown that at moderate load is advisable to breathe so that the oxygen volume was 25-40% of lung capacity, and during high load, it was 40-70%. It may seem hard to follow namely this percent, but you have to try at least to follow it approximately. Moreover, if you practice correctly, you will be able to do it over time with no problem. It is just a matter of practice.

Additionally, always try to breathe through the nose while exercising. Firstly, the air inhaled through the nose is clean of microorganisms, thus you minimize the chances to get any infections. Secondly, the air-breathing through the nose is warmed up until it gets to the lung. this is especially important if you train outside, on cold weather.

As you see, right breathing is very important for building muscle mass and for keeping your body healthy. It would be great if you will follow the specific of respiration during each type of exercise. But, most important is do not hold your breath while training. Keep this in mind and never admit this mistake!

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The Most Effective Growth Hormone Protocol for Hypertrophy




The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:


You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders




Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:


There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:


You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength




If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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