Answers to frequently asked questions.
Answers to frequently asked questions.
ž What is a protein blend?
Protein powders are a mixture of it with a high (90-100%) in protein.In principle, something they look like baby food highly digestible and easy to prepare.Ho bear in mind.that they.as if it were not sung beautifully in their advertising.made from simple ingredients from milk.of eggs.Meat.and thus be better than their counterparts natural they can not.Therefore, novice first year and a half of training is to forget about these supplements doroguschy.and focus on the eggs.fish.chicken.
ž What are amino acids?
Amino acids, a component of protein (muscle).In the course of training will not escape the process of catabolism – protein breakdown.Organism "firing" not only carbohydrates, fats, proteins and.Especially if in the process of training is inadequate supply of carbohydrates.That's why were invented all sorts of megamassy and Energy.At amino acid has two functions: 1) they align the amino acid profile – with the usual food you can not get the desired set of amino acids to build proteins.2) "aminki" – as though it had already digested food.they bypass the process of digestion of rhenium enter the blood directly into the stomach.Thus, taking them after a workout you quickly restore destroyed protein.
ž What is energy?
Energy is a carbohydrate or carbohydrate-protein (with a predominance levodov y) of a mixture.They drink their usual pre-workout energy to stock up with energy in the classroom.and after exercise to speed recovery.
ž What is creatine?
The main supplier of energy in the body is ATP (adenosine triphosphate).With the destruction of ATP released a number of energy.which is used to physical work.As a result, the molecule of ATP loses one phosphate atom and molecule is obtained by ADP (adenosine diphosphate).which can be considered a weaker version of the ATP molecule.Unfortunately, its own reserves of ATP in the body may last only a few seconds of.Thus, in the long run stocks have continuously replenish ATP.One of the ways in which the body resumes supplies of ATP – the use of another molecule, creatine phosphate.The use of creatine (as creatine phosphate) is the main way.which replenishes the body's own stocks of ATP during intense short run (eg.sprints or weight lifting).Side effects were noted, but creatine is still poorly understood and there just can not say anything.Hovichkam he always does not need.
ž Is it worth it to drink vitamins, and what, exactly?
Vitamins should definitely drink.For starters, will be very useful compote of some good multi-vitamin complex (Supradin.Vitrum.Centrum) and ascorbic acid.On the day you need to drink a multivitamin well and two or three askorbinki.Negative effects can not be afraid according to the medical reference book.tolerated dose of ascorbic acid is equal to 1 gram.and in one pill 0.1 gram.So overdose or does not get.and benefit from this so much.in particular.Ascorbic acid is a potent anti-catabolic.Yes, and in any case do not forget about apples, oranges, bananas and other fruits and vegetables.Haturalny product can not be replaced by any pills.ML: It is worth noting Complivit vitamins (you can safely take on 2tabletki per day) or One-A-Day Maximum (a bit expensive.but of the better).
ž I swing for the third day of a protein drink I start?
Buy a three dozen eggs, chicken, curds.Lunched eggs with cocoa.dined chicken with buckwheat.and ended day one hundred grams of cheese (preferably low fat).Between meals, apples, carrots, salad.That you have enough on your ears.
ž Prompt, what to eat with lots of natural protein?
Good question.Okay, the ideal is a protein of eggs (its nutritional value is equal to 100%).It is followed by chicken meat (especially chicken breasts in their lowest fat).Then, do not forget about the rest of the meat (pork, beef).Also useful for cheese (it has, above all about what, in bulk calcium, which is important).It was the animal protein.Of proteins of vegetable origin should remember soy beans.
ž And what a high-b screwed?
If you are not predisposed to be overweight safely lean on flour.An excellent source of carbohydrates are simple pasta and sweets.If you are by nature quite chubby, it is better to have a variety of cereals (millet, oats, semolina).Heplohim source of carbohydrates can be cocoa.
ž Or maybe actually make your own protein drink?
Well.The easiest option is to beat with a mixer cheese with milk until the liquid.and during the evening (or after a workout), it to drink.For taste, you can add sugar or jam.If you want something zabatsat ponavorochennee.I recommend to take 2.3 tablespoons cocoa 3 eggs.half of a ripe banana.Pour all the milk and beat with electric mixer.Get a good cocktail, which is to drink 15-20 minutes after training.
ž I've been smoking, this is reflected in the classroom?
Very bad.For a natural bodybuilder.not taking steroids.smoking is a sure way to counter the growth of mass.Throw.
ž I'm here every night a couple hours of basketball drove it as nothing?
Nothing.but this mode is also not conducive to weight gain.so that if you continue to do so.you'll get the relief.but lean body.
ž Why do muscles ache after exercise?
Immediately after exercise muscle ache because of the lactic acid poisoning.Lactic acid is the end product of glycolysis at moderate loads safely removed from the muscles through sweat and urine,.With loads of intense anaerobic lactic acid has no time to be displayed and irritates the nerve endings.To speed up the output of lactic acid is useful warm (it was warm, not hot) shower.Ha next day muscle ache as a result of muscle fibers mikrotravmirovaniya.This pain is typical for beginners.Later, during workouts, the body adapts and the pain threshold increases.If the pain the next day, a very strong and hinders the movement.it clearly shows the redundancy of training loads.
ž Can I workout after the sauna to go? Fatigue well removes.
Not worth it – it creates a strong pressure on the heart.It is better to take a shower room temperature and just relax.
ž How much sleep should an athlete, a bodybuilder?
8:00 absolute minimum.More is better.You must get up himself, with no alarms and other stuff.Lying down to early and desirable but at the same time.
ž Why do not all these methods are suitable for beginners?
The fact that the training scheme and a beginner level with a four-year veteran is not the same.Hovichok best progress from basic exercises.but Kutch.that this stage was.forced to invent some new ways to shokirovaniya of the organism and further increasing muscle mass.Methods such heap from the pain of training (all exercises are done in all sets to failure) to the power cycle.But.repeat.All these techniques are necessary when the classical style classes "on mass" no longer gives the former effect.So if you're a beginner.do not try to grab the pitching technique-pro it will give you the worst result.proven over the years than heavy basic training.Here are a year or eighteen.when you get stronger.become massive and in a Prek-RAAS time notice.that the progress of a stopped…at this point and it's time unusual techniques.
ž How would I shake the shock upper chest and shoulders?
I noticed a curious effect if you've always done on the chest / shoulders standard compote on a flat bench presses.presses on an incline bench.presses barbell / dumbbell sitting and standing razvodok.then shock the muscles to stimulate muscle growth is possible as follows (this.true.need to bench with adjustable tilt) lie down on a horizontal bench.do 2 sets.lift one division, the case-eat 2 sets.And so long as the bench does not take a vertical position.Finishes, respectively, zhimom rods sitting, leaning back on a horizontal bench.Weight as the load transfer from the chest to the shoulders (and the higher the bench the more work the shoulders and lower chest) should slowly drop.The focus of this technique is.the chest and shoulder being worked out under non-standard angles.and this gives them an incentive to increase.Mass, I tried this method does not, but me and my partner it worked well enough.So if your results in the mass of the chest and shoulders stood up, you should try your luck.
ž Power cycle why do I need?
Oh, the power cycles need it and cool thing.Hujno they were when you entered the congestion and improve your results will no longer.The meaning of the power cycle is.you redraw the scheme of training.and start doing basic exercises to practice the maximum weight and low reps (1-3).Here are the positive aspects of such training:
a) the body gets the shock of the new method of training.
b) the work includes a different type of muscle fibers.
a) you start to grow your working weight
Having been occupied in this style lifterskom mesyatsok-half.you can go back to regular training on the 'mass' and you certainly will add a couple of pounds! The method of power cycles as well to.and helps to virtually all.Some builders insist.that usually swing in the style of the force.and only occasionally arrange training for mass.Haskolko justified such an approach is up to you.but then.that year must arrange two or three power cycles conclusively.
ž How to eliminate weaknesses in the squat and bench press?
In general, the Delta Force as part of the shoulder girdle is growing along with the results in the bench press.I even know the methods that do not provide additional exercises.They need to do if there is a problem in the main exercise.If you find it hard to tear off the bar from the chest.a weak shoulder girdle as a whole and to make further presses the bar or dumbbells while standing and dips with additional.weight.when slack in the middle of the bench.recommend that disappoint the average delta.If at the end of bench.it must pump the triceps.And to improve the squat should be increased wheel-side quadriceps (hack squats in the simulator.extension and squats on the coarse-dee).as well as the lower back.buttocks and hamstrings – there can help the deadlift in legged.hyperextension and slopes with a barbell on your shoulders.
ž It is interesting here is gone, what's the difference between a squat lifters and builders?
The main difference between squat lifterskogo from kultovskogo directed by the legs and position the bar on the back.Cults put the bar almost to the top of the trapezoidal.lifters at the bar is much lower – somewhere in the 3 cm below the top of the rear beam deltoid.Builder put his feet rather narrowly – no wider than shoulders.in addition.sometimes enclose anything under the heel problem Builder maximally loaded quadriceps force – because of the specificity of this.The task of powerlifters squat with the weight as much as possible.and therefore an ideal technique squats should be subject to the following rules: – as to facilitate the work back – and this from a low position on the back of the bar – reducing the time (remember termeh) – to ensure maximum efficiency of joints and quadriceps while passing the corner – a broad statement of the feet.In addition.while driving as there is a significant difference: the cult.as a rule.working in the squat on low amplitude – below parallel, no builder does not fall.lifter has the same weight as a sink.to the highest point of the quadriceps.Located in the hip joint.Op-tilas below the top of the quadriceps at the knee – the so-called passage of the angle (below 90 degrees).This specificity requires a squat technique: first.broad statement of the feet – much wider than shoulders.secondly.projection of the knee all the way down the rod movement should be clearly above the middle of the foot.
ž Body-building – if not harmful to health?
The human body is designed for movement and adapted to physical stress.The fact that the growth of muscle mass as a result of exercise is said about it.The modern world often attracts people to a chair in the workplace or restrict it too low physical activity.Hence the mass of sick people.organisms whose work in slow motion.weakened immunity.metabolism is reduced to the accumulation of fat and toxins in the body…Reasonable exercise change the picture: activate the metabolism.that strengthens the immune system and helps to remove unwanted substances from the body.Of course, it is difficult to advise to do bodybuilding person working as a loader or a blacksmith.Excessive loads are harmful primarily for cardiovascular system.Loads must be permanent.otherwise "vzdergivaniya" of an organism can affect its status.
ž What type of addition to know your body?
Type of addition of the body – not just its size.but.first.that.how it responds to exercise.Accurately define the type of.You can choose for themselves a more effective training regime.allowing to achieve the desired effect as soon as possible and not harmful to your body.
ž How best to start training "from scratch"?
Putting ourselves any targets, do not forget about the principal – to strengthen their health.It should not be from the first workout to change this goal! It is not recommended abruptly quit his body under heavy loads.In addition, it can negatively affect the pace of development of your body in the future.There have been cases.when novices trained on the six (!) once a week.terribly surprised at the lack of muscle growth and unhealthily protruding from under the skin veins.
ž Do the exercise on the potency?
The fact that intense exercise reduces the potency, the known fact.Participation in sports.for example.recommended for adolescent boys 13-17 years for the suppression of hypersexuality in a natural way.In general, the measured load only improve the functioning of all body systems, including sexual.In other words.moderate sports no one ever becomes impotent.and.opposite.will preserve their health for longer.than those scoring your body.Overload the same beat on all the systems of your body, including sexual and avoid them.99.999 out of 100 chance of becoming impotent are used in sport ANY chemicals.
ž It is true that regular exercise bring up aggression?
There is no true.Opposite.aggressiveness in people.not carrying out their emotional and physical energy.to whom does not include athletes and bodybuilders.For sexual activity and muscle mass of the body responds the same hormone – testosterone.excess of this hormone is leading to hypersexuality and aggressiveness.Bodybuilders "spend" some of these hormones to your muscles.Watch for people.which has long and successfully train.unlikely to exist among them nervous and aggressive personality.it.as a rule.calm and relaxed people.
ž What to eat?
Again and again I will say that bodybuilding diet should be rich in vitamins, proteins, fats, carbohydrates.A must eat regularly and at least three times a day.In no case need not have forced.In no case need not look any system power or to consult about this with the "knowledgeable" people.The fact that the food is very individual.Your body knows himself what he needs.If you normally exercise.then after a workout do not ever want to eat a piece of bacon or chocolate.if there is an alternative: a chicken.Salads.cereal.fruit.Eat only organic foods.Well.of course.smoking.alcohol (in any dose.even beer and champagne).drugs.heavy animal food (pork: meat and fat.Other animal fats) will defeat your efforts to absolute zero.
