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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, March 7, 2016

Muscle Supplements for Weight Training

muscle supplements weight training
Supplementation is a part of most body building and weight training programs. Mass supplements can help bodybuilders to gain size, whereas fat burners contribute to lean, ripped muscle and help you to get cut. Supplements most often come in the form of amino acids and may work to increase energy, recovery time, muscle growth and overall metabolism.

Fat Burners

Certain bodybuilding muscle supplements are labeled fat burners. For instance, l-carnitine helps to decrease body fat by turning fat stores into energy. This helps to increase immediate and long term energy and contribute to more efficient work-outs. Take 400 mg to 4 grams of l-carnitine daily for fat burn. L-arginine is also a fat burner and helps increase oxygen efficiency. Ingest 3 grams to 25 grams per day for ripped muscle. Chromium picolinate and choline help to reduce fat stores as well.

Muscle Growth

Use l-lysine to help muscles grow and maintain mass. Because it helps increase protein stores, it contributes to optimal muscle size. The amino acid arginine has also been shown to increase muscle mass and reduce fat stores to help you get ripped muscle. Branched chain amino acids such as isoleucine, valine and leucine are mass muscle supplements that can help to increase muscle size due to their anabolic properties.

Muscle Repair

L-tyrosine for is a restorative bodybuilding muscle supplement mental sharpness. Take 150 grams to 250 grams daily. L-glutamine is also helpful for recovery purposes, and will help turn protein stores into muscle. Take up to 5 grams per day of this amino acid. Creatine is also helpful for muscle repair and helping to increase energy.

Omega Acids

When you want to get cut, and increase muscle regeneration, consume plenty of omega 3 and omega 6 acids. These can be found in foods such as oily fish (salmon and halibut), nuts and sunflower oil. Omega acids are also available in supplement form in most health food stores.

Bodybuilding Supplementation Recommendations

Most weight training and bodybuilding supplements should not be taken separately, but purchased in supplement form with all of the necessary ingredients needed to obtain the desired result. If you want to gain size, you will likely purchase a mass supplement or drink. To decrease fat or develop more lean body mass, you might purchase a fat burning supplement. Individual supplementation should be taken under the care of a physician to ensure safety. Take a multivitamin as well as amino and omega acids to experience optimal energy levels, muscles size and lean muscle mass.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.