There are many beginner bodybuilders who think about running as an effective way to gain muscle mass faster. Meanwhile, there is another category of bodybuilders who find jogging harmful and do not suggest to include it in your workout program.
We will try to find out which one are right, and to see if jogging gives to bodybuilders benefits or only harm.
When burning fat, automatically we lose muscle mass too, while building muscle mass is impossible without adding fat. This is a fact, and you have to agree with this. So, it seems that running, mercilessly burn calories, is not useful for bodybuilders. But if look closely, we find out that it help not just burn extra pounds, but also gain muscle mass quickly. How? Simply, running greatly accelerates metabolism, being a natural anabolics. From this point of view, we can say that running is a good assistant for bodybuilders and can not do any harm.
But it is not as simple, as it may seems at first glance. It is very true that running slowly destroys muscle fibers. And if you run too much than you damage your muscle mass significantly. That’s why if you tend to combine bodybuilding and running, you need to know and follow certain rules. Performing aerobic exercise requires a lot of energy, the main source for it being carbohydrates. So, if you want to lose weight through running you should reduce the intake of carbohydrates. In this moment body takes energy from its natural resources, namely it begin to burn fat. Meanwhile, you should also increase the amount of protein in the diet to reduce the loss of muscle fibers.
If you intend to use running as a natural anabolic you have, on the contrary, increase the intake of carbohydrates and, therefore, reserves of energy in the body. There is no need to increase the amount of protein. Following this method doesn’t make your fat layer thinner, but the effectiveness of strength training will significantly increase. Also, running develop endurance, that is body recover faster.
When running are eliminating active toxins and leveled metabolism. Also more oxygen enters cells of the body (including the muscles and the brain). This has a positive effect on the muscles and central nervous system , particularly in parts of the brain. An improved work of central nervous system means resistance to stress, faster recovery, low risk of injury and overtraining, and a better muscle growth. In order to accelerate the muscle grow is required an increase in muscle activity and the number of mitochondria. And aerobic movements perfectly fit this goal. Growth in the size and number of mitochondria leads to increased muscle reserves and provides an additional impetus to their development.
Like other cyclical exercise running greatly develops body endurance. Also, running strengthens the cardiovascular and respiratory system, making them to work at full capacity, which also has a positive effect on metabolism and blood circulation.
Building endurance through running gives significant advantages. Here they are:
- Help you to train with a greater impact, and feel confident in your abilities. Also, the recovery period after training is shorter than usually. Thus, running allow to increase the intensity of your workouts, work with bigger weights and speed up the muscle growth.
- While running regular loads cause the body to burn calories, processing fat reserves into energy needed for recuperation. This leads to an improvement of body relief.
- Leg muscles can be greatly worked through running. When doing heavy basic exercises for legs are involved mainly large muscles and smaller drop out of the work, which leads to their underdevelopment. Running includes in work these muscle fibers, which in result would be involved in heavy exercise. Working with bigger weights force the large muscles to grow.
- Running is good for cutting. There are many workout programs for this purpose, but most of them are very strenuous. If you want to follow an easier one, than choose running.
Running gives the advantage that can not be achieved through strength training, namely creates a kind of balance. Treadmill running has a positive effect on the heart, but can not get it to work at full capacity.
As you see bodybuilding and running can be combined, but you have to clearly know with what purpose you have added the last one to your training program. Along with this, you have to take in consideration the body type you belong to. The somatotype defines the general training, not only in the gym, but also outside it. This is the case when bodybuilder resort to various training combinations,like bodybuilding and running.
Along with this there is another important aspect that have to be taken in consideration too. It is about body type. Knowing your body type help you to combine training with running with the greatest efficiency.
As you know there are three main types of body: endomorph, ectomorph, and mesomorph.
Ectomorphs has almost no benefits if choose to combine these two types of activities. Running is great for reducing the thickness of the fat layer, but ectomorph have not it.
On the other hand, running is an aerobic exercise, during which work mainly, slow twitch muscle fibers. This type of muscle fiber is worked during weight training, but in a lower degree. This means, that ectomorphs by combining jogging and gym training can quickly and efficiently build muscle through a full load every single muscle fibers and thus making the muscle grow.
Type of Body #1: Ectomorph
Ectomorphs have to choose to run in days free of training, since only such a schedule will give great result.
So, the main thing to retain for ectomorph is do not jogging in the same day with training, otherwise your muscles will not have time to recover, and this may lead to overtraining. Also, choose to run on slow tempo, since an accelerate one affect the fast fibers and burn glycogen, which make the recovery period longer. You can choose to add additional load when running like belts or something else.
The frequency of running when training in the gym has to be no more than twice a week.
Type of Body #2: Endomorph
Endomorph are advised to enjoy running right after training in the gym. When working with weights muscle stores glycogen, and while jogging it begins to burn fat for energy. Also, is important to follow a rapid tempo of running, since this leads to a significant acceleration of the metabolism for the next 24 hours.
It is very important how you schedule running and training in the gym. Choosing to run in the morning, and training in the evening is not a good idea. The best would be to do them both in the first part of the day. If it seems impossible for you, choose something else but following the rule of preceding the running with weight training.
Combining jogging with bodybuilding greatly works for mesomorphs. This will be a good method to simultaneously improve strength and endurance, while working all group of muscles. For more benefits mesomorphs have to run on a slow tempo, alternating alternate days of training in the gym with running.
Be very careful to your knees. If you do squats followed by running, than your knees get much load, and this means high risk of injury. This risk is especially available in cases of endomorphs and ectomorphs. That’s why ectomorphs to run no more than 25 minutes and do 2 sets x 5 reps of squats. Endomorphs can run bit longer, up to 45 minutes. But they also have to limit the number of sets for squats to two, lowering the weight they used to work with.
Type of Body #3: Mesomorph
Mesomorphs are not actually the subject of any risk, thus they can enjoy running while working in the gym with maximum benefits for their bodies.
So to answer the question about how effective is running for building muscle mass we can say that running itself doesn’t give you an increase of muscle mass. But it is very useful when it is combined with gym workout as it is a great natural anabolic, helping the muscle to grow.
However, in your attempt to build massive muscle mass the accent should be on training, and the on running. Enjoy running as something additional. If you choose to do it more seriously than it can damage you. Along with this, pay a big attention to your body type and build you workout program based on your characteristics.
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:
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?
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:
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.
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.
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:
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.
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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
- 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!
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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