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Is Looking In the Mirror When Exercising Good For You?

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Is Looking In the Mirror When Exercising Good For You?

Modern gyms are equipped with mirrors so that people who train can see their body form and most importantly can see the proper exercise technique. In the beginning, the mirrors have been used visually to enlarge the space. This doesn’t mean they do not continue to be used for this purpose and nowadays. But mostly they are used to keep track of the of the right technique execution of each exercise.

In fact, during the exercise looking in the mirror has no importance. Why? Because bodybuilder appreciates the exercise’s technique basically on feels. They should feel the muscle, which is working, otherwise, the exercise is done in a wrong way. In order to enhance the focus on the muscle, there are people who even close their eyes.

There are many trainers who claim that looking in the mirror while performing exercise is harmful. A starter in the gym can be really confused by looking in the mirror, while advanced athletes can constantly admire themselves in the mirror(it is about people who suffer from bigorexia).

In addition, the mirrors really harm exercises’ technique. The most dangerous is looking in the mirror during performing exercises in the slope. But, about this aspect, we will talk later on this article, while further, we will try to understand the negative effects of looking in the mirror when exercising.

It is already a certainty that regular looking in the mirror while training can reduce physical performance with a typical attenuation of the reaction rate. Also, it can lower the level of force development and the ability to maintain balance.

It was observed that if you train in a gym with mirrors and keep them look, you focus your attention not on you, but on the man in the mirror. Yes, it is your reflection, but it is away from you. Just try to do some squats with barbell without looking in the mirror, and you will get a new experience.

There have been done some researches that found that watching yourself exercising can make you feel fatigued quicker. It was proved when you do not see yourself you endlessly tired. Thus you can do more exercises. In a recent study, a group of people was asked to repeatedly squeeze a ball.

They reported getting tired more quickly when they saw the hand squeezing in the mirror. It is important they do not look at the second hand who was free. This experiment shows once more that visual system feedback directly affects the muscle fatigue feeling.

Is Looking In the Mirror When Exercising Good For You?

It is well known that older people fall more often than younger people. There are several reasons for this. The first one is that once we aging, our equilibrium worse, because the inner ear is reducing its sensitivity, and for balance, we increasingly rely on vision. With the eyes, we can see that we are in equilibrium.

If a person starts to fall, everything will start to bend, and he tries to get back into position. Of course, we can maintain balance due to our eyes, but it will not work as good as the inner ear. To get back to equilibrium creates some delay in reaction time. While automatic borrowing balance, namely inner ear, is more sensitive to small changes and can immediately send a signal to the muscles necessary to correct the imbalance.

You can do a simple test to convince yourself how you rely on your vision while maintaining balance. Stand on one leg, lean forward and maintain a balance of approximately 30 seconds. If you feel comfortable in this position, close your eyes and see how quickly you will begin to lose balance and waving.

The closer people are to old age, the harder it will be to pass this simple test. The same problems can occur in case of young people if during the years of training they use to look at their self in the mirror.

Checkout Our Other Article: How to Set up Your Own Bodybuilding Training Program

Obviously, the Next Question is What to Do?

What to Do

Visual system equilibrium is slower than the inner ear. When you look in the mirror, the reaction is increased. Why so? Because firstly you will have to see the movements in the mirror, acknowledge them and then make a decision on the respective adjustments.

This detail is not so important in case of slow motions but in case of explosive, where strength and power are required this can be essential. So, try do not look in the mirror while squatting, even with peripheral vision. If for some reason it does not work, find something to cover the mirror with.

Do not see closing the eyes as a solution to this issue, as it is not. You risk too much to get imbalanced with a barbell on your shoulders and injure yourself or other users of the gym. Limiting the number of squats is not a solution too. There is a big number of exercises like deadlifts, bench standing, traction and lifting dumbbells for biceps that have to be done away from the mirror.

It is a real struggle of pro and cons arguments about mirrors in the gym. There are people who consider them absolutely inevitable in the gym. It is true that mirrors are not so bad if you use them occasionally. We can not deny that mirror provides a constant visual contact and helps to better understand your body. It helps you to see the weak point of your body and determine to work on them.

Also, looking how you lift heavy weight can help you to increase your self-confidence, and motivated you more than words can do. It is nice to see your valves while lifting these weights. Since bodybuilding is a sport which makes you look great when you absolutely feel the need to get the feedback from looking in the mirror.

Also, if you prepare yourself for a competition, the mirror will absolutely help you to study the right position, what posture you have to adopt in order to show your body at maximum. As you see we mentioned positive effects of training in front of a mirror and preparing for a competition.

However, have to be said that negative aspects of having a mirror in front of your while training outweigh the positives. This opinion is most common among bodybuilders with some experience in the gym, while newcomers will not understand it from the first training session.

A solution to mirror is to use video camera recorder which will help you to see what you are doing wrong and will help you to improve your technique. It will not distract your attention like a mirror does. Pay attention to the fact that during training program is better to release the brain from unnecessary visual images. You have to concentrate on the sensations in the muscles and the desire to perform another repetition.

We would like to stop our attention on risks you take every time you look in the mirror while exercising. It is well known that our spine is S-shaped. A deflection is in the lumbar region, and the other is in the neck. On the site of bending flat cylinders, vertebrae are not resistant to injury. They're coming to the edge and press down the intervertebral disc.

It threatens a pinched nerve or strain. Opposite ends of the cylinder apart, which creates the risk of a herniated disc. It turns out that the cervical spine area is also threatening to injuries as an as lumber. And the greater the bend, the greater the risk of injury.

When you turn or raise your head to look in the mirror, the risk increases. The same thing happens when you lower your head and rests his chin on the chest. The best trainer will advise you to keep your neck neutral. Remember this, because according to statistics neck injuries occur more frequently than lumbar injury.

It was detected a number of exercises performed in slope position that has a high degree of neck injury: breeding hands, thrust rod in the slope, hyperextension, push-ups, deadlifts, lying leg curls, concentrated the curl. Most common cause of injury while doing these exercises is the namely unnecessary raising of the head.

As you see the mirror in the gym have some great advantages, but the most part they are harmful to you. Along with visual perception of getting tired quicker when looking in a mirror, this habit can cause you some very serious injury.

And getting injured is the thing that nobody wants to happen since this means a long break and lose your results so hard achieved. If you are one of those people who does not imagine exercising without having in front of you a mirror, then it’s up to you to keep doing it this way.

As more as it proves to be effective for you. But when it comes to exercises that can really get your neck injured because of raising the head, then you have to think twice and stay away from the mirror.

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Bodybuilding

The Most Effective Growth Hormone Protocol for Hypertrophy

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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

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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:

Front-Delt

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:

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

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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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