If you are wanting to build big muscles and training hard to get the results, but noticing any of the following changes, then there is a high chance that you are over training:
Lack of progress – If you can’t seem to increase your weights or reps for two or three workouts in a row and are actually getting weaker then it is possible that you could be doing too much.
Loss of appetite – When you are training consistently you should have a huge appetite and feel the need to eat every few hours, your body will tell you when you need feeding. If you seem indifferent to foods and would rather not bother eating then this is one of the classic signs of over training.
Feeling tired all time – The very nature of building muscle is that you are causing microscopic damage to your muscles each time you train, the process of repair and recovery is what actually gives you the increase in muscle growth. If you feel tired and run down most of the time, you are probably overdoing it.
Feeling depressed – You should be feeling great about the changes in your shape and strength because of all the hard work you are putting in. You are showing real commitment to changing the way you look. If you can’t seem to shake the feelings of depression chances are you could be over training.
Dreading your workouts – Whilst it is quite common to have a particular muscle group you don’t enjoy training (usually legs) if you are getting to the stage where the thought of doing that workout literally makes you feel sick, then it’s time to rethink things.
It is virtually impossible to build big muscles faster than your body is capable of producing it and to trying to do so often forces us in to a state of over training. We all love the changes we notice when training with weights and naturally want to see more of them and at a faster rate.
Monday 19 January 2009
Thursday 8 January 2009
What is a Morphic Shape?
Unfortunately your genetic shape can dictate your ability to build muscle. Professionally we group genetic types in top something morphic groups or shapes
Morphic shapes are an individual’s body type. These shapes are grouped in to three categories, but nobody is ever just one singular body type, instead a little of each morphic type is usual.
Here is a breakdown of the morphic shapes
ECTOMORPH
Ectomorphs are characterised by their tall slender frame, with typically narrow shoulders and thin wirey limbs. They are usually always busy and blessed with poor fat storage potential. This type of person tends to store body fat around the abdomen, rarely around the upper body and hardly ever on the legs. In bodybuilding terms ectomorphs are nearly always hard gainers (they struggle to gain muscle). Don’t worry if you fit in to this category, many a superb physique has been sculpted on such a frame.
MESOMORPH
Mesomorphs tend to be the lucky ones with a tendency to having broad shoulders, slim waists and thick limbs. These guys are usually the ones who seem to have to put in little or no effort to build large muscles and change their shape seemingly overnight. The down side to this type of morphic shape is that the increase in muscle can be accompanied by an increase in body fat and this tends to be stored around the body as a whole, making the elusive six pack a real rarity. If you are this shape it is good news in terms of your training, but you will need to be much stricter in the types of foods you consume to avoid looking bulky as opposed to honed.
ENDOMORPHS
Endomorphs are the third morphic type and are generally quite rounded in shape, the type of person who readily gains body fat and often has little energy, quickly looking big and bulky when training. Really this is perhaps the least desirable body type to be because even though muscle is gained much quicker than the ectomorph, body fat is a constant problem, and serious lifetime dietary changes are needed to maintain a great shape.
Which category do you most fit in to? Successful exercise programmes always take in account the body type of the person concerned. If you would like to see some examples of these programmes that help you build muscle, then simply click here
Morphic shapes are an individual’s body type. These shapes are grouped in to three categories, but nobody is ever just one singular body type, instead a little of each morphic type is usual.
Here is a breakdown of the morphic shapes
ECTOMORPH
Ectomorphs are characterised by their tall slender frame, with typically narrow shoulders and thin wirey limbs. They are usually always busy and blessed with poor fat storage potential. This type of person tends to store body fat around the abdomen, rarely around the upper body and hardly ever on the legs. In bodybuilding terms ectomorphs are nearly always hard gainers (they struggle to gain muscle). Don’t worry if you fit in to this category, many a superb physique has been sculpted on such a frame.
MESOMORPH
Mesomorphs tend to be the lucky ones with a tendency to having broad shoulders, slim waists and thick limbs. These guys are usually the ones who seem to have to put in little or no effort to build large muscles and change their shape seemingly overnight. The down side to this type of morphic shape is that the increase in muscle can be accompanied by an increase in body fat and this tends to be stored around the body as a whole, making the elusive six pack a real rarity. If you are this shape it is good news in terms of your training, but you will need to be much stricter in the types of foods you consume to avoid looking bulky as opposed to honed.
ENDOMORPHS
Endomorphs are the third morphic type and are generally quite rounded in shape, the type of person who readily gains body fat and often has little energy, quickly looking big and bulky when training. Really this is perhaps the least desirable body type to be because even though muscle is gained much quicker than the ectomorph, body fat is a constant problem, and serious lifetime dietary changes are needed to maintain a great shape.
Which category do you most fit in to? Successful exercise programmes always take in account the body type of the person concerned. If you would like to see some examples of these programmes that help you build muscle, then simply click here
Monday 5 January 2009
Why Skinny Guys Always Struggle to Build Muscle
Unfortunately it is a fact that many skinny guys will really struggle to build muscle due to their genetic make up and flawed training and eating knowledge.
In my recent article on ezinearticles.com I give the reasons why this is usually the case.
Amongst other things, lack of knowledge, not eating enough and the fact that most skinny people have an extremely high metabolic rate are amongst the most common reason reasons why skinny men always struggle to build muscle.
To read the full article simply click on the following link: -
http://ezinearticles.com/?Why-Skinny-Guys-Always-Struggle-to-Build-Muscle&id=1823876
In my recent article on ezinearticles.com I give the reasons why this is usually the case.
Amongst other things, lack of knowledge, not eating enough and the fact that most skinny people have an extremely high metabolic rate are amongst the most common reason reasons why skinny men always struggle to build muscle.
To read the full article simply click on the following link: -
http://ezinearticles.com/?Why-Skinny-Guys-Always-Struggle-to-Build-Muscle&id=1823876
Thursday 18 December 2008
What is Creatine Monohydrate
Creatine monohydrate, is a dietary supplement that is often used by athletes and bodybuilders to improve their performance during high intensity exercise. It can also increase strength, create fuller looking muscles, increase body mass and give faster post workout muscle recovery.
Performance enhancing substances are usually associated with steroids. Because of this, creatine has been tarred with the same brush and received bad publicity by those who don't understand the way it works.
Some people respond to it very well and notice almost instant improvements whilst others don't seem to ever respond to its effects. For example vegetarians who only ingest a small amount of creatine in their daily diet would probably respond better than someone who eats meat most days.
Creatine is not a hormonal supplement like steroids or pro hormones.
Many experienced trainers find that creatine improves performance, but also makes training much more effective.
Creatine gives you more energy. Unfortunately, the more training you do then the lower the levels of creatine are in the body. This means that the lost creatine should be replaced through supplementation.
Creatine is unique in that it is able to enhance energy reserves in muscles while minimising protein breakdown. Another added benefit of creatine is that it accelerates fat loss while building lean body mass.
Creatine is one of the most popular and effective bodybuilding supplements on the market. Creatine is responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates.
Performance enhancing substances are usually associated with steroids. Because of this, creatine has been tarred with the same brush and received bad publicity by those who don't understand the way it works.
Some people respond to it very well and notice almost instant improvements whilst others don't seem to ever respond to its effects. For example vegetarians who only ingest a small amount of creatine in their daily diet would probably respond better than someone who eats meat most days.
Creatine is not a hormonal supplement like steroids or pro hormones.
Many experienced trainers find that creatine improves performance, but also makes training much more effective.
Creatine gives you more energy. Unfortunately, the more training you do then the lower the levels of creatine are in the body. This means that the lost creatine should be replaced through supplementation.
Creatine is unique in that it is able to enhance energy reserves in muscles while minimising protein breakdown. Another added benefit of creatine is that it accelerates fat loss while building lean body mass.
Creatine is one of the most popular and effective bodybuilding supplements on the market. Creatine is responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates.
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