The Role Of Whey Protein In Achieving Significant Muscle Gain When Is Best Time To Eat Protein For Building Muscles Muscle Growth History Of Anabolic Steroid Shoulder Exercises For Beginning Bodybuilders Creatine Basics Of Bodybuilding
Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
Whey protein is produced during the process that sees milk turned into cheese.It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA’s) that are important in the building and retention of muscle.
Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.
It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.
Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.
Every bodybuilder and fitness enthusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.
It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isn’t it?
So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?
Surprising it may seem, but tracing the history of anabolic steroid will reveal that there was prevalence of its use among professional athletes in ancient Greece. In those times, athletes used natural steroidal substances in order to enhance androgenic and anabolic growth in the body.
As the history of anabolic steroid unfolds, one would find that in early 1930s, German scientists discovered the drug in modern pharmaceutical form – albeit accidentally. There was however no immediate interest to pursue research into the drug’s utility.
After a hiatus of nearly 2 decades, the first serious scientific attention to anabolic steroid came upon in 1950s when methandrostenolone or Dianabol was approved by the FDA for use in US in 1958 after it was known to have had promising trials in other countries.
In spite of sporadic trial and use of anabolic steroid from 60s through 80s, doubts remained as to whether it had any real effect. In 1972 a study was done whereby no big difference could be noticed between those who received anabolic steroid injection and those who were given placebo.
Later in 1996, the National Institutes of Health (NIH) decided to examine the effect of the drug by injecting testosterone enanthate in high doses intramuscularly at the rate of 600 mg/week for 10 weeks. The results gave clear indication of increase in muscle mass and decrease in fat mass among those who took the test as against those who took placebo injections.
Meanwhile, the US Congress approved the Anabolic Steroid Control Act of 1990, and accordingly the anabolic steroids are placed into Schedule II of the Controlled Substances Act (CSA).
It is not known how the history of anabolic steroid will trace its route in future. For now, as recently as on January 20, 2005, the CSA has been further amended to make way for Anabolic Steroid Control Act of 2004, vide which both anabolic steroids and prohormones are now controlled substances.
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
The deltoid covers the shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to the front.
2. The medial or middle deltoid allows you to raise your arm to the side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you’ll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
1. Seated dumbbell press – 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
2. Front lateral raise – 3 sets of 10-15 reps. This exercise emphasises the front delt.
3. Rear lateral flyes – 3 sets of 10-15 reps. This exercise targets the rear delt.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Creatine is a naturally formed amino acid that is found in the human body, especially around the skeletal muscle. The human body generates Creatine naturally, partly from the diet we take and partly on its own. A healthy person has about 120g of Creatine, most of it being in the form of a compound called PCr. The body can store a maximum Creatine quantity of 0.3 g per one kilogram of body weight. The body produces about 2g of Creatine per day. The chief food sources of Creatine are fish and red meat. Half a pound of raw meat provides about 1g of Creatine for the body. Creatine that does not come from food is produced endogenously by the body from amino acids.
There are several benefits of Creatine. Creatine boosts anaerobic energy in the body. It provides instant energy to the body. It improves muscle strength and makes the muscle suitable for high-intensity, short duration exertion like weightlifting or sprinting. It is also found to speed up the recovery of energy. It delays fatigue significantly. It promotes lean-muscle mass and reduces muscle wasting in post-surgical patients. It is also believed to help heart patients by increasing their exercise capacity, reducing heart spasms and thus increasing heart function. Creatine is generally taken as a supplement by athletes who need heavy bursts of energy. Creatine acts as a catalyst to a special chemical reaction that occurs in the body when a person does high-intensity, short duration work. The body generates enough Creatine to accommodate such kind of a reaction. For additional exertion, Creatine has to be taken additionally through food or through other forms.
Creatine has become very popular among athletes because of its many benefits and very few side effects. The only side effect documented till now is weight gain. However, overdose of Creatine or use of Creatine over a long period of time may have some other side effects also, and tests are still being conducted to determine the effect of using Creatine in the long run. Creatine is available as a supplement like vitamin pills in the form of over-the-counter drugs. Creatine is categorized as a “dietary supplement” and can be purchased even without a prescription as per the 1994 Dietary Supplement Health and Education Act. Then again, Creatine is not tested by the American FDA (Food and Drug Administration) and certain side effects like vomiting, diarrhea, and deep vein thromboses have been listed under a 1998 FDA report.
There are several Creatine supplement products in the market today. Creatine is available in capsule, chewable and powdered forms. One teaspoon of the powdered form contains 5g of Creatine monohydrate. The recommended dosage is 1-2 teaspoons with 8 ounces of water per day. Nevertheless, the dosage can vary depending on the body exertion. Athletes usually follow a dosage cycle comprising of loading and maintenance phases.
Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.
The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.
As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.
Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.
The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.
The following are some basic exercises for the major muscle groups.
1. Flat Bench Press
3. Incline Bench Press
2. Straight Leg Dead Lifts
3. Leg Press
1. Pull ups
2. Barbell Rows
2. Incline curls
1. Lying Tricep Extensions
2. Close Grip Bench Press
Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis..
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