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How to Increase Concentration During Workout?



How to Increase Concentration During Workout?

Nothing is more important for success than concentration. Regardless of your attitude to bodybuilding, nothing can be accomplished if you do not use your abilities to work to best effect. Bodybuilding is not just about lifting weights. It requires the same persistence and skill as any other sport, and more.

In bodybuilding, weight is not a goal but a tool with which you handle their muscles and gives them the form and quality of what you want. And if you do it is scattered, not concentrated, the load just dissolve, disappear, dissipate throughout the body and has no effect.

You have to know that developing the ability to concentrate is not an easy task. It’s impossible to know all the tricks of bodybuilding just with your first visit to the gym. You have to try to put in every exercise so much mental energy as you can, and you will get it -muscle growth. That’s why is very important how to get high concentration during the training, in order to achieve best results in record time. Read further and you will find how you can do it.

First of all try to concentrate in the evening, on the eve of training. Try to focus your thoughts on work you will do in the next day in the gym, try to develop enthusiasm. Before going to sleep bed think about the atmosphere of the gym, successful approaches, and you will get up determined to achieve new results.

A great tool for this purpose is a training diary. Before you go to the gym, check your records from the last workout. This is a great impulse to want to do more, to overcome yourself. Also, plan every exercise, every movement you usually do in the gym. Due to this, once you will get to the gym you already know what you want to do today, and do not feel unsure about what you have to do.

People are different. This is an all known fact. But it was proven, that getting more concentrated is much more possible when in the gym are few people. However, if you catch a full gym, then avoid direct contact eyes with other people. This will get your thoughts on everything else than your exercises, and you lose the quality of performance. Also, this will be a sign for other people that you do not want to be disturbed.

There are many people who believe that when the muscle starts to burn it break concentration, but you have to use this process as a part of your concentration. Burning keeps you start another repetition, but that it helps gives you the confidence that you are everything as planned

During each exercise try to emphasize the negative part of the movement, it makes you concentrate harder. Try to perform negative movements slower than positive. Also, if you perform exercises with a partner you can work till the failure, but without talking to each other.

A good partner for training always knows exactly when and how much to help you, without dropping your concentration. If you decide to train alone, this may cause you more difficulties because of rest between sets. A very important aspect of training with a partner is to be sure that you are not in competition with him.

Must Read: Bodybuilding Training Principles

When you start to compete with someone, you can not focus on how to get the most out of the movement. you have not to worry how much weight raises my partner in the last approach, because it is irrelevant and does not help you at all. You just need to care about helping each other to perform the maximum you can do.

To avoid the distraction and loss of concentration at the end of training, try do not make them too long. the main goal is to keep enough energy for the whole exercises. Usually, the length of a training program should be minimum 25 minutes and maximum 45 minutes. Also, do not forget about the warm-up process, that should take about 15-20 minutes.

Must Read: The Benefits of Warm Up Exercises Before Workout

Also, you have to prioritize exercises. Begin with the strenuous exercises, such as exercises for legs.
So, the main rule is that if you lose the concentration during training, it means that the training is too long.

Some people complain about finding hard to concentrated while are on a diet. Is concentration influenced by what we eat? You have to know that what you eat, acts not only on your body but also the brain. Your ability to concentrate is not an independent variable. If you do not eat properly, for example, too few carbohydrates, then your blood sugar, and therefore the energy is too low and your mind will not work at full tempos.

If you're looking for a magic or secret mixture to improve your concentration, you have to know that there is nothing to help you. Alertness, both physical and mental, depends on persistent, well-balanced, high-protein, relatively low-fat diet that provides you a constant blood sugar level throughout the day.

Must Read: Bodybuilding Diet Myths

This does not mean that you can eat all day anyhow, just before a workout to eat something nutritious. Nutrition is important not only during exercise but during the recovery process, all day, until the end. Do you know that a good concentration will keep your away from any kind of injuries? Let’s see further how can be explained this.

It’s a fact that almost all injuries occur not because of too big weight or because bodybuilder gets too tired, but because of lost concentration on the right execution of the exercise. If you focus on exercise, but the weight is too big or you're too tired, you just do not overpower this load.

On the other hand, we can talk about excessive concentration.  Never underestimate the power of your will. It can be stronger than your body. Just as you control the exercise to avoid getting injured, also you have to control yourself, not to cross the limit of the capacity of your muscles. You have to set some limits, but to be able to let them down in case of necessity.

Must Read: High-Risk Exercises and Alternatives to Them

Another aspect related to concentration is its presence in case of injury. This is the moment when you need to fully concentrate, as you need to feel the extent to which the injured area may work, and secondly, you must be sure that the damaged area worked sufficiently, it will recover faster. In other words, you should not train too much, but enough.

As you see getting too concentrated is quite easy to happen. That’s why try to avoid it by forget about training during the day, think about something else, and only in the evening you may think about the next day and that you will do in the gym. When the time comes to training, you will have enough mental strength to 10-15 minutes to dedicate ourselves to working mood by 100%.

Summarizing the above said, we can cross a line and define some very important rules that will help you to get concentrated during the training:

-  Keep all negative thoughts far of your head, “lock them in the room and threw away the key”.

-  Always imagine your workout in most colored shades. Positive thinking is a must combined with an encouraging manner.

-  Once you are in the gym and do your exercises try to focus only on them, and nothing else. No looking, no competing, no desire to prove you're the best. Just do your exercises at maximum you can. You are in the gym to train, but not to socialize. Wearing headphones is a great way to avoid talking with somebody.

-  Carefully plan your workout as you will not get distracted by anything else. Every evening before a workout you have to know what you will do next day I the gym, how long and what exercises will be first.

-  Do not get lazy and come to the gym every time you have to do it. It is easy to find excuses for missing a training, but this absolutely disadvantages you.

-  Being on diet influence the ability to concentrated during a training. So take in consideration next time when going to exercise.

-  Concentration means no injuries or at least much less than you can imagine.

-  Performing exercises requires both physical and mental concentration. Keep this in mind!

-  Constantly imagine how you would like to look at a time. This will keep you concentrated and will make to look forward to the results of a successful workout.

As you see staying focused is very important for a successful training. Never underestimate this factor in your way to build a nice lean muscle mass.


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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