Somanabolic Muscle Maximizer Training principles and schemes in muscle building

This methodological foundation of muscle building . They bred generation 70 - Arnold Schwarzenegger, Franco Columbu, Frank Zane, Dave Drapper ... Today these methodological principles are advancing today's "stars". Here is a mini-interview with the professional elite in one - the only thing: what principles they hold to the principal. Surprisingly, you will not find matches. Each has its own methodological arsenal. That's the right lies the greatness. As if the universe she embraces everyone ..

In terms of training, I - a conservative, I do not like to change anything. I have one and the same pattern of training in the off season, and the day before the competition. The effect is that the complex of my exercises - basic in essence - a high level of intensity - particularly through the use of special training principles . Tell us about them in detail go to  Somanabolic Muscle Maximizer Review.

The principle of the system sets. This training concept was born in opposition to security forces known postulate that, they say, repetition should be smaller. But the cornerstone of the training bodybuilders - a lot of training, one set us clearly enough.But in itself the principle of the system sets no one understands how "the more, the better." Here it is much thinner. The method of introspection must choose an optimal number of sets. Personally, I have enough of 02.03 set on the exercise. I used to do 3-4 sets and did not grow. Then it hit me that the fourth, and often third sets for me useless. For the first two sets, I work hard so that the remaining sets are really not strong enough - whether physical or mental. I used to do 2-3 exercises per muscle.Well, when reduced the number of sets per exercise, was able to do already with 3-4 exercises. This greatly benefited the business, because muscles are more like a versatile load. The same thing I advise everyone: Moderate number of sets. The more uniform sets, the more mental fatigue from training. It is better to give everything to the limit in two sets, and then add 2 sets of another exercise than "Dolby" 4 identical sets of the same.

When preparing for a competition, I use the method trisetov . It's simple. For example, in the off-season you chose for himself the three most effective exercises and do them one by one. Well, now we have to do on each Setu without rest. Trisety little work for a lot, but give an amazing separation. However, we must make a reservation. Usually, trisetov weight reduced. Like, otherwise triset not win. I have a different approach. Everything should be left in place. What kind of weight you train in the off season, and so do trisety. All as the base period: slow movement, adjusted, for the full amplitude ...

The principle of "shock" is also part of my arsenal. I use it if I feel that the muscle "stagnant", used to load. That's when she needs a shake-up single, shock. Take for example the delta. I'm doing four sets of lifts in a row to the side without a pause.Every time I grab heavier dumbbells. If the first set I have twenty five reps, in the last - eight. In fact, the methods by which you can "shock" the muscle, a lot. The main thing is to apply the technique (training principle) time.

Roland Kikindzher: Slowly, more slowly

My favorite training principle - combined sets . It is extremely simple: doing two different exercises for the same muscle group at a time. For example, for chest I combine inclined bench press bar to "failure" on the line and breeding bench. What is the secret? First, the second exercise is not necessary to bring to limit muscle fatigue. End the set for 1-3 to repeat "failure." If the same strain in both exercises, your mind quickly "sintered". Second. Can not be combined anyhow what exercises.Try different combinations, and you'll be surprised to find that they will act differently: some better, some worse. This is explained by individual anatomical features.Remember the principle of works by a successful "coincidences" exercises. Your task - to choose for themselves the "best" combination. And when it has, do not stop. Cargo in full, only forward! Try a combination of deltas: first heavy presses then immediately climbs dumbbell in front of you (you can turn).

In bodybuilding there is such a thing - "details." This is manifested when the smallest muscle. If the muscles 'detailed' side seems like a bodybuilder twice different muscle than the average person. Here, in my opinion, the best method - the principle of continuous reduction . Doing exercise with dumbbells or on the block, I overcome the weight very slowly, focusing on every inch of the trajectory. Consciousness and muscle seem to merge into one. No hint of inertia. After the first repetition, the muscle poured unbearable burning, but we must endure. The main thing - to withstand all the repetitions in a given slow motion!

I believe that for bodybuilders of all levels are equally important training principle of priority . In short this is the essence of it. Each muscle is weak by nature. That's it and have to "handle" in the first place. Otherwise, the muscles that are easy to respond to a load, go ahead and on the principle of contrast puffed out your weaknesses. Why muscle behind? The reason is simple: it is less nnnervirovana nerve fibers. That's how: in some muscle fibers more, some less. (By the way, because of this, you are bound to have some very "strong" muscle.) So lagging muscle training should be put in the beginning of training, when the nervous energy you have in abundance. Even if you are new, standard set for beginners need to "reshape" to put your number one "weak" muscle. Usually small muscles are weak - Delta, biceps, calves, abs. That's why - I do not advise to train small muscles with large. It is better to spread the training on different days.

Shawn Ray: Rule instinct

On the eve of the competition I go to a drop-sets . I do 3 sets for 10 reps of no pause to rest, gradually reducing the weight. Per workout I do three sets of drop-on muscle, and each time it grows in the complication of the first set triseta. This technique I practice all the 17 years of training. He gives a strong separation (separation) of muscle bundles. It is clear that it must be applied where there is a need, in particular, in fact, consist of 4 four individual muscles.

As for the off-season, there is for me the main thing is the principle of instinctive training . In theory, it means that you are training in feeling. You come to the gym without a plan. You seriously do not know what will be trained. Everything is resolved in the process. Suppose you intuitively feel that it is necessary to pump up the delta.But yesterday you shipped back, so that the rear beam you have worked hard. So, it is necessary to exclude from the complex all the exercises for the back of the beam - now they will not come. In particular, do not go and basic presses. Then what is left? Purposefully "hit" by the average beam and on the front. Next time I might be training delta quite different if the day before I strenuously "Georgia" chest. In this case I have to make a major emphasis on the rear of the delta, but the front and do not have to touch the middle - after bench presses is useless. However, the choice of exercise - this is only one aspect. And then there is the level of intensity where you feel it is clear that today you have to give everything your best. But yesterday, you, on the contrary, deliberately gave myself some slack. It is clear that the instinctive training is possible only after many years of service. However, even for beginners, I suggest to try this method for 3-6 weeks for training thrashing rhythm. In the end, one must learn this once! Basically, all the success in bodybuilding comes to the ability to "tune" the training personally for themselves.

And here's my very own gadgets. I choose the 20 most effective exercises for the same muscle group. Then divide them into groups of 4 exercises each. In the end, I get a cycle of five different exercises for the same muscle. These workouts I spend 2 weeks with brutal intensity, never repeating. Muscle gets the bomb load! The main outcome of the cycle - the muscle bursting in all directions, which is called "completely." I advise everyone to try, especially for lagging muscle groups.

Mike Matarazzo: A solid foundation

Pyramid Principle - my favorite training principle in bodybuilding. In the offseason, I have it has a classic look. First I warm up with a light weight. Then step up to the weight of the set Setu. But on the eve of the competition, I use a special version. I perform the first set with a light weight to an absolute muscular "failure." For the second set, I take the weight limit. Back to the "failure". Then I take a middle weight, and again I bring up a set of "no." But between sets I did not rest for a second. Try it!Great works in the background diet, when, it seems, does not have power.

There is another good method. Personally, I told him about Joe himself Uayder. I call him by the "solid foundation" , now you'll understand why. Weight with which we work in training - serious. Bodybuilder can be compared with tower crane lifting concrete blocks. In order not to tip over, to keep his balance, you need a firm stand.But this just takes away the forces that could be used for weight lifting. That's what I advised Joe: find a posture in which the balance of you can forget. For example, he gave me Arnold, who dilution slope always done sitting. So from then on I never hurry to begin the exercise. I kept going, I save his strength for weight lifting. In particular, the rise of the biceps standing barbell I always do, leaned back on the vertical rack simulator. Shorter poraskinte head popridumyvayte options such exercises that would save you from unnecessary waste of power to preserve the balance.

Another principle of training , which I also widely used is called "forced reps" . It is wonderful that a more effective way to build muscle is simply not in the world.However, with one exception. Usually with a partner in the set finishing off somewhere 03.02 forced reps. But this is not enough, not enough. Doing exercise - any type of movement is not important - I ask a partner to help me make the most of your muscles after 5.8 more repetitions of "no"! So, I make the muscle work is not something that at the limit, and beyond the possible! "Forced reps" conclusion to an unprecedented level of training - both in volume and intensity. And I always put a high intensity at the forefront. This, I believe, in the training thing.

Lena Johansson: Super supersets

I use the method of supersets . Superset - is the fulfillment of one Setu two different exercises one after another without a break. Moreover, the second set, is always aimed at the muscle with opposing functions. For example, first you make the Curl, and then press down on the block for the triceps. I believe that this device is ideal for women who are interested not only in muscle mass, as in the elastic and filled forms. Supersets are especially good for training the largest muscles. Large muscles, I also wanted to train as well, but gave up the idea. Too hard, just try, to pass without a break from the bench for infants to the links for the back.

In any case, supersets - irreplaceable thing for women. Especially with the lack of time.

Extremely useful, I think the principle of cyclic loading . Content is reduced to the principle of cycling periods with different levels and the nature of the load. For example, 3-6 weeks, you are training hard at the gym, but at least doing aerobics.Then you reduce the load in the room for 3-6 weeks and the "hit" on aerobics. Then you spend 3-6 weeks "field" training - running around in the air, pedal bike, run on rollers, etc. Then you start a new cycle. Why is all this necessary? The fact is that our bodies are very quickly get used to the monotonous form load. Well, it means the end of any changes in the body. If you seriously want to improve your figure, you have to apply the "hits" on its shortcomings from various sides. The principle of cycling - it is purely scientific discovery. Its effectiveness is proven experience of thousands of fitness athletes. Will train another, wasting time and energy was at a loss ...

Somanabolic Muscle Maximizer +++++ Tips on training trapezius and deltas from King Kamali

• Before every workout, I emphasized long warm up. Speaking specifically about the delta, I take dumbbells at 5kg and doing bench presses with them, rises through the sides and front of him, until I feel that the delta full of blood got hot and dense. This is a signal to the fact that you can begin to stretch. I stretch-five minutes, but without much strain. I - not a yogi. I just need a good flexibility of the shoulder joints.

• If you have the delta grow poorly, add volume. Do more repetitions. Try drop-sets: Set to make a muscle "failure", then reduce the weight by 10-15% and again bring the delta to "failure."

• I am a strong supporter of 'partnership' in the training, but a good partner can not everyone. Need a guy with a fanatical spirit, about the same age with you and the same constitution. He should not miss workouts. But most importantly - it's creativity in a person. Together you have to find the right method of training, which is given only to the experimental method and mutual observation. In short, the guy must be a brain, and it is a rare gift of bullies in our time.

• I am convinced that in the set for the delta must be at least 15-20 repetitions. I myself get to a "failure" is already in the 12-14 repetition, well then, helps me a partner. I'm in the mood "recruit" to 20 repetitions.

• To exercise was held at the five-plus, you need a high mental tone. If I go to the gym and feel that is not ready to give all the best at 100 percent, I simply displace to workout. On such a day, I'll do better to take a rest or aerobic training. I am relaxed and wait until I come back to the "appetite". I have no fixed schedule for the training.This approach has saved me from over training, as the low tone of the mind - it is always a symptom of muscle fatigue. It is better to wait. Let the muscles come to themselves with  Somanabolic Muscle Maximizer.

Bench sitting in a simulator

King basically presses against the rod. What's the use wasting time on balancing the bar? Simulator where the "practical." It allows you to fearlessly take a really big weight and concentrate fully on the bench. In addition to the simulator easier to maintain proper technique. This means that it is necessary to reap the ears, not below. At the top of your arms should be bent at the elbows. If you squeeze the weight on straight arms, will remove the load from the delta traps. So let it be a shorter range. Commentary: "The secret is to do a lot of repetitions, at least 15-20 on a set. The weight should be a limit ".

Breeding in the slope

Bend at right angles. In the original position holding the dumbbells in front of the lower legs, then powerful arms out in an arc upwards, elbows are slightly bent. How high "bully" dumbbells? To the level of the ears, not above! Remember, no dumbbell swings! To help eliminate inertia, his arms very slowly.

 

The Somanabolic Muscle Maximizer four phases of ups dumbbell in hand

1) Stand near the uprights for squats . With one hand, grab the bar, and in the other take the average weight of the dumbbell. Put your feet together and as close as possible to the rack. Then, holding tightly to the rack, tilt the body to the side with his hand perpendicular to the floor with a dumbbell. This will be your starting point have a look at Somanabolic Muscle Maximizer Review

2) Fully straightening arm with dumbbell (except with a slight bend at the elbow), a powerful movement lift it up in a wide arc to parallel with the floor. For an instant fix the weight at the top. Remember, gender is your main point of reference - the hand must be strictly parallel to the horizontal floor.

3) Slowly lower the arm to the starting position. Dumbbell should not just "fail" down; model the eccentric phase replay, they say, to the fullest.

4) Since the next repetition lifts dumbbells in hand , try not to give weight of inertia in the bottom of the movement. Otherwise it would negate the benefits of an inclined position. After completing the set on one shoulder, turn around 180 degrees and do the same number of repetitions of lifts dumbbells in hand with the other hand.

Somanabolic Muascle Ups dumbbell in hand

To broaden your shoulders, you probably have already tried more than one version oflifting dumbbells in hand . This is the right approach. These upgrades increase the average delts, which is just asking shoulders visual width. Standing, sitting on blocks with dumbbells in a simulator - a lot of options, but which one to choose? I suggest you the most "killer" version - rise through the side of the body with the slope.

Ups dumbbell in hand arguments "for":

Somanabolic Muscle Maximizer

Additional load

Exercises that you do with two hands - a good thing. However, if you take to do the same exercise with one hand and then find that you can pick up more than half of the previous weight. What happens? "One-armed" exercises more effective? The unequivocal answer is not here. At the stage of the pump total muscle mass of the body to do the basic moves. Clearly, in both hands. Such exercises are forced to work large muscle arrays. However, the appearance of muscle formation in the spirit of the magazine pictures without the "one-armed" exercises impossible. You need to aim and at the same time a shock effect on the muscle, and this is easier to achieve by doing the exercises in 'unilaterally'. Try doing leg presses with one leg, and you will immediately appreciate the advantage of this method.

Insulation

You certainly know how to perform "standard" lifts dumbbells in hand - knees bent, chest out, back straight. All this is correct, the way it should be. But if we look closely, you can see how you could not help, just a little help yourself down as 'twitch' shoulders, and the inertia of the "connect" - waving dumbbells. As a result, exercise great loses effectiveness. But slanted version completely excludes traffic and legs and upper back, and inertia, leaving the deltoid "alone" with weight. This here "sverhizolyatsii" your shoulders, perhaps, not enough!

Amplitude

Everyone knows that the effectiveness of the exercise "tied" to the amplitude. The larger it is, the better. In any case, standing and sitting you lift the dumbbell at a right angle. If you tilt the body, the angle of ascent to grow by about 10-15%.Moreover, it is the amplitude of the increment in the upper section. If you try to raise the arm above the horizontal, in a standing position, then your delta solidly "help" trapeze. But in the situation of the whole slope will increase the load on the working delta. And, above the horizontal delta work especially "uncomfortable" for anatomical reasons. The impression is as if suddenly potyazhelela dumbbell. Moreover, this "virtual" weight gain is very high. Scientists estimate that the rise of dumbbells weighing 14 kg with a detachable stand is the same with the ups with dumbbells 22.7 kg! 
To you it was easier to learn this move, break it into four stages.

Somanabolic Muscle Maximizer Review """""""""How much rest between sets?

What is the difference between the lifter and bodybuilder? In the technique, exercise, number of sets and reps, you say. Error! It's not in it! All the difference - in a different time of rest between sets! In order to "pump up" the "masses" need to rest 20-120 seconds, the power - 2-10 minutes! Know Exercise type, number of reps and sets are not a key factor in bodybuilding. So they become a factor only in combination with a fixed value of the interval of rest between sets! Rest between sets - this overriding training stimulus that is similar to street traffic controller directs action burdening either side of the "masses", either in the direction of force.

Many bodybuilders Failed lightly stretch rest between sets. In this case, they do not realize that exercise on an alien method powerlifters. That's is the reason for their failures! After their training represent a tedious power program. But such training does not raise "a lot!" So, in order to increase muscle rest between sets should be no more than 2 minutes, in order to increase the power - at least 2 minutes. Throw a brief look at the science. Where muscle takes energy for its reduction? From itself! Energy is given by the two substances, "banked" directly in the muscle fibers. But only enough for 30 seconds of muscle tension. Next come into play other energy sources - lactic acid and oxygen. True, they are much slower. While they swing, time to re-synthesize ATP in the muscle. Clearly, weightlifters and other athletes who need explosive energy, to rest between sets as much as you need to re-accumulation in the muscle more info Somanabolic Muscle Maximizer Review.

After all, only adenosine triphosphate provides a powerful explosive muscle contraction! this follow two basic rules. First, if you want to "pump" effect, set, should not last longer than 30 seconds. Second, rest between sets should be no less than 2 minutes. Strictly speaking, the complete restoration of muscle ATP occurs after 3 minutes, but the Methodist Board increased relaxation to 5 minutes or more. As muscle "mass", here is the opposite. Set must be time to ATP stores completely depleted. At the same time interval of rest should be reduced to a minimum, so as not to give your muscles build up a new supply of ATP. This will force including other mechanisms of energy supply. Input will glycogen, glucose and fat. In other words, the builder has to start a new set before the muscle is fully recovered. This is the secret of the growth of muscle "mass"! I must say that a time-out vacation on hours rather tedious. Much easier way, coined coaches Soviet athletes in the era of a famous sports confrontation of East and West.

True, it requires a portable Heart Rate Monitor. It turns out that the pace of recovery is quite possible to trace the muscles of his own pulse. After doing set pulse is lifted to 200 beats per minute. He then begins to decline, returning to its normal rhythm. When the pulse will be 100-110 beats per minute, you need to take a new set! must be emphasized that this technique is only suitable trained bodybuilders. For starters, individual variation of heart rate is too wide. In addition, the rate of return is not the same pulse to the initial parameters. It depends on the level of overall physical fitness beginner. Arnold in his "Encyclopedia of Modern Bodybuilding" gives the following explanation: "Try to reduce the interval of rest between sets to one minute or less. The meaning of this step is that the tired and not had time to relax muscle force involved in the work of fresh muscle fibers ... ". While Arnold modestly silent about what weight exercises should also be reduced. How could it be otherwise? After intentionally organized shortage of ATP in the muscle means reducing its power capabilities. Such is the paradox of the scientific body building, to become more, you need to become a little less

Somanabolic Muscle Maximizer<>++=======Twenty of the best foods on the menu bodybuilder

You know what the axiom? It is a fact that does not need to prove, since it is self-evident. So, the main axiom bodybuilding says: to get big, you need only to eat much. Let me stress that only a lot! Half a century of experience in professional bodybuilding-check: extreme growth begins with 4000 calories a day, period! About 25 percent of calories - protein, very little fat (10-15%) and the rest - carbohydrates. And remember: the ratio of macro food scientifically. Science has proven conclusively - if your diet on carbohydrates have even half the calories of food, growth will not be even smashed his head against the wall!
Lower limit for a bodybuilder carbohydrate content - 60 percent of the total energy value of the daily menu! Just so you can count on weight! How unfortunate years of treading water in the same place because they eat a lot, but ignorance! Do not make the stupid mistakes!

In this short article, I list of "hits" twenty products that must be included in your diet on the Rights of the binding element. Yes, yes, it is an essential element of the rights! All the rest - at least useful! - Is then milk, cereals, fruits and vegetables, herbs, and bread ...

Do not try to cram all the necessary products in three sitting. It is better to have half a dozen times a day or so, instead of arranging long-togethers at the kitchen table short snack.

And now the most important thing - proteins. Consume at least 2-2.5 grams of protein per kilogram of its own weight. (Total proteins should be 25 percent of daily calories.) The big problem is that the protein products contain a lot of fat. So, leaning on the proteins, you risk ozhiret. So consciously choose lean meat in the store, with a break off the chicken skin, and if you buy milk, only skim ...

In general, fat should be about 15% of the caloric content of the diet. However, fat fat hatred. Animal fats frankly harmful. Even from the plant are useful not all. Those that fit bodybuilder and did a handful: peanut butter, fats in avocados and nuts, as well as "fish oil" salmon and tuna.

Once again, a diet aimed at the real muscle growth, contains brutal number of calories - no less than four thousand a day. This is much more than is needed for training in normal mode, or just to keep myself in good shape. But even in the latter case, my "twenty" will be most welcome. True, the amount eaten will have to seriously podsokratit.

1. Eggs

Other pros eat 2-3 dozen eggs a day. And all because the egg white is absorbed better than any other. It is evident from the returns of egg diet, repeatedly rechecked for half a century history of bodybuilding. There was a time when the emphasis on kachkovy eggs doctors considered barbaric because de eggs too much cholesterol. However, solid scientific studies have shown that even overkill with eggs does not raise blood cholesterol. At the very least, seriously practicing athletes. Mere mortals science still does not advise to eat more than one egg a day.

In egg yolk contains vitamin A, folic acid and carotenoids. It also houses the lion's share of egg cholesterol. It would seem to be afraid of him? It is said also that he is not dangerous. All true, but not for bodybuilders who use steroids. The fact that steroid hormones increase in the total number of so-called blood "Bad" cholesterol, which stick together in clumps, and then tightly clog an artery. If the daily load in himself more and egg cholesterol, things can easily end funeral music. So, pitching, sinning steroids yolks advised throw. It is clear that the omelets and eggs in which case the "fall out" from the menu. If the egg is only boiled. However, you can separate the egg yolks until the eggs raw, and, then, to prepare from some proteins omelets. But this is troublesome.

One whole egg: 76 calories, 6.5 g protein, 0.6 g carbohydrates, 5 g fat.

One egg white: 16 calories, 3.5 g protein, 0.3 g carbohydrates, 0 g fat.

2. Beef

Beef - one of the most useful products for bodybuilders. It is not only the proteins needed to build muscle, but also iron, zinc, niacin, and vital athletes vitamins B6 and B12. Choose pieces that less total fat, namely the loin. Well, if the oil does come, it must be cut off before cooking.

Sirloin premium 100 g: 199 calories, 28 g protein, 0 g carbohydrates, 9 g fat.

3. Oat-flakes

Oatmeal - a great source of "long-playing" carbohydrates. It provides the body with energy at least 3.5 hours after administration. For all the pros, is an expert in the set weight, oatmeal - the staple food. Not only is oatmeal supplies the body with selected carbohydrates. It contains a lot of vegetable protein and a heart-soluble fiber. To make oatmeal truly "shock" dish, it added protein powder or egg whites.

1 cup of oatmeal: 145 calories, 6 g protein, 25 g carbohydrates, 2 g fat, 4 g fiber.

4. Pasta

For knowledgeable bodybuilder pasta - basic dish diet because they contain bombing calories (200 per serving). You can add ground beef pasta (pasta are obtained nautically) or just pieces of lean beef. Is it possible to limit tomato puree without the fat and hot spices. Incidentally, tomatoes have an advantage: they contain lycopene. They reduce the risk of cancer.
Per serving (1 bowl of pasta, 1/2 cup sauce, 100 grams of beef): 437 calories, 33 g protein, 51 g carbohydrate, 11 g fat.

6. Sandwich

Official Nutrition defy sandwiches, but for pitching sandwich - an indispensable thing for a snack between meals. Sandwich contains proteins, carbohydrates, and minerals (if you add the greens). Importantly, you are free to "build" the most beloved "version": take ham or meat, add on some cheese and hot sauce. Classic - it's a big roll, cut in half. Inside, 60 grams of chicken, two slices of cheese, a little tomato, lettuce, onion, pepper and mustard. The stuffing can be lightly sprinkled on top wine vinegar.

Sandwich (described by the recipe): 339 calories, 27 g protein, 41 g carbohydrate, 7 g fat.

7. Chicken Breasts

Excellent source of protein. And almost no fat. The main thing - to cook properly. In any case not fry in butter! It is better to buy a home portable grill and cook it breast.

100 g breast: 165 calories, 31 g protein, 0 g carbohydrate, 4 g fat.

8. Apricots

This small, bright yellow fruit taste and rich in nutrients. When not in season, you can buy dried apricots or apricot compote.

Why apricots Somanabolic Muscle Maximizer? In fresh apricots in potassium - an invaluable connection to the heart, in addition really stimulating muscle growth. Immediately beta-carotene, vitamin C and dietary fiber. Dried apricots concentration of these substances more. Calories in dried apricots also bigger, but the vitamin C - less. Canned apricots are a good source of vitamin C, but potassium and fiber in them a lot less There is a special "Somanabolic Muscle Maximizer Review",.

Peaches Helpfulness far behind younger brothers - apricots. But their mutual relative nectarine and almost completely useless.

3 fresh apricots: 54 calories, 1.5 g protein, 12 g carbohydrates, 2.5 g fiber.

1/4 cup dried apricots: 84 calories, 1 g protein, 20 g carbohydrate, 3 g fiber.

1/2 cup canned apricots: 64 calories, 1 g protein, 15 g carbohydrate, 2 g fiber.

9. Sweet potato
Why buy an ordinary potato, sweet potato as much delicious and nutritious? It has a lot of beta-carotene, potassium, vitamin C and vitamin B6, dietary fiber. Ordinary potatoes, of course, is also useful, but it beta-carotene is almost there. No matter what kind of potatoes you prefer, in any case, not fry it in oil.
Sweet potato, about 150 grams: 117 calories, 2 g protein, 28 g carbohydrates, 3.4 g fiber.

10. Tuna

Tuna is rich in protein and in addition contains a priceless view of omega 3. Of these fats are known to be able to protect the athlete's heart from overexertion. There is also evidence that omega-3 fats can stimulate muscle growth. Many eat fish right out of the can, but you can come up with something a little brighter, and, for example, a green salad with tuna or a sandwich.

Tuna in brine, 100g: 116 calories, 26 g protein, 0 g carbohydrate, 1 g fat.

11. Protein
Protein powder - a convenient source of protein. Judge for yourself: in the powder and no grams of fat! Protein powders can be prepared with milk, with fruit, but you can fill in the oatmeal. The best kinds of protein - those of milk: whey and casein. Soy proteins are also good, but less digestible. But contain isoflavones, which are significantly lower cholesterol. So, soy powder - irreplaceable thing for bullies who are on steroids. Which is better - pure protein or with the addition of carbohydrates? More suitable for a snack mix of protein and carbohydrates. In porridge should only add pure protein.

Protein, 30 g: 100 calories, 24 g protein, 0 g carbohydrate, 0 g fat.

12. Apples

Apples, seemingly ordinary fruit, but very useful. One or two is always necessary to have a sports bag. Source of easily digestible simple carbohydrates. Almost immediately raises the level of sugar in the blood. Sour apples contain a lot of potassium and vitamin C. Apples - a very convenient and economical way to satisfy hunger. Besides apples contain isoflavones.

Apple average of 81 calories, 21 g carbohydrates, 4 g almost fiber.

13. Yogurt

Hard training impairs digestion, as any stress. Yogurt can help, as it contains useful fungal culture, activating digestion. Besides, a lot of calcium in yogurt, and calcium is necessary as air, when you consume protein than usual. Protein consumption increases calcium. Given the shortage of calcium the body removes it from the bones, and therefore dramatically increases the risk of various injuries. Yogurt can be mixed with fresh fruit, whipped in a blender and drink a cocktail, cook based on it are different sauces.

Yogurt without sugar, 240 grams: 127 calories, 13 g protein, 17 g carbohydrates.

14. Kiwi
This exotic fruit is most valuable is surprisingly inexpensive and sold everywhere. Kiwi sensation that the fruit contains more vitamin C than a lemon! In addition, in many kiwi potassium. Kiwi fruits are eaten as follows: they are cut in half and eat away the heart of a teaspoon.

Kiwi: 46 calories, 11 g carbohydrates, 2.6 g fiber.

15. Pizza

Pizza itself is very useful for a bodybuilder, because even a small piece of it contains a lot of calories. In addition to pizza, there are carbohydrates, and proteins. Regardless of whether you cook pizza by yourself or buy in the store, look for easier filling - with low fat content. The nutritional value in different varieties of pizza, of course, different, but in any case it is quite large. Easy to cook frozen pizza. There is no need to hide the icon: macronutrients and calorie content on the label.

Pizza (138 g): 270 calories, 25 g protein, 30 g carbohydrates, 9 g fat.

16. Orange juice

Concentrate contains carbohydrates, vitamin C, carotenoids, potassium and folic acid. Immediately raises the level of sugar in the blood. In the pulp of fresh orange mineral fiber, certainly more than in the juice with pulp. However, carbohydrates are quickly absorbed from the juice.
One glass of juice: 105 calories, 2 g protein, 24 g carbohydrates, trace fat.

17. Blueberries

Examining the 40 fruits and vegetables, the researchers found that the highest antioxidant capacity has just blueberries. Anthocyanins (which give this berry blue) and other components contained in blueberries, for a bodybuilder have many useful properties. In particular, preserve vision, which usually falls in the bodybuilder provided genetic predisposition. In blueberries has potassium, zinc, magnesium, some vitamin C and dietary fiber. No fresh, buy fresh frozen.

One cup of blueberries: 80 calories, 1 g protein, 19 g carbohydrate, 1 g fat, 4 g fiber.

18. Protein-carbohydrate drink

According to nutritionists, is the perfect food in the recovery of the body after a workout. With this drink you get about 350-400 calories, 20 g protein, 60 g carbohydrate, and probably a little bit of fat (about 10 grams). You can mix the protein powder with milk and add to the fruit drink. Or you can buy ready-made protein-carbohydrate mixture.

Drink to recuperate after training, 600 g: 400 calories, 20 g protein, 60 g carbohydrates, 9 g fat.

19. Nuts
All kinds of nuts are useful bodybuilder. For example, there are proteins in peanuts, fiber, magnesium, vitamin E, copper, phosphorus, potassium and zinc. Good hazelnuts, walnuts and almonds. But! You should not eat nuts in large quantities - yet there's a lot of fat. Single serving - about '30

Roasted unsalted peanuts, 30 grams: 178 calories, 7 g protein, 6 g carbohydrates, 14 g fat, 2 g fiber.

20. Water

This is the most important "nutrient" substance for athletes. You need to drink about 3.5 liters a day. Increased water intake by athletes for two reasons. First, a lot of water requires digestion of proteins and carbohydrates. (So, the water intake is directly related to your calorie intake. Higher it is, the greater the need to drink water.) Second, the athlete spends a lot more water because of the exercise. On the day of a particularly hard training should further increase the intake of water to offset the extreme fluid loss. Even slight dehydration harms the heart, and fluid intake because you need to be kept under strict control.

somanabolic muscle maximizer review -- Exercises for back muscles

There were times when the world knew only one bodybuilder - Arnold Schwarzenegger. And a training methodology called System Arnold. Today, with the hindsight of decades training recommendations greatest bodybuilder XX century seem unnecessarily intense. And so controversial. Modern scientific experience "pump" suggests many counterarguments against the huge grueling loads. Especially, when it comes to biceps - a relatively small muscle, in addition overloaded indirect effects of exercises on the chest and back. However, it's worth looking at the photo, documented accurately depicting the hands of Arnold, like all defenses crumble to dust ...

It is well known that the biceps can "pump up" only flexures arm at the elbow. This movement has many embodiments, which are divided into two groups. The first includes bending, in which a dumbbell or barbell move at full amplitude, and the second - a movement in which the complication of moving on the trajectory, while the elbow resting on the fixed support. These different forms of exercise have different effect on the biceps. The total amplitude is developing the "masses", limited - "relief", separation and peak. When I came to California, Larry Scott was in his zenith with his theory of the "pumping" of "mass" biceps with a music stand. I do not know, maybe I'm made ​​of different stuff, but the music stand in the sense of "mass" I absolutely nothing. I was left to his own opinion: fixing elbow sets the shape biceps, and only. the "masses" My Program "pump" biceps begins with "chitingovogo" the curl with a barbell. At the beginning of the movement the bar is resting on the front of the thighs, shoulder-width grip. To move gave out, use heavy. However, when the arm is straightened, to shift a heavy barbell from the start is almost impossible. If you still try to do so at the expense of a strong-willed efforts, 90% of the load will not in itself biceps, not the bottom tendon. Traumatic impact will be greater, the greater the weight.

It is unlikely that you will tear the tendon on the first try, but microtrauma, albeit intangible, will be. 5-6 workouts you will feel at the bottom of a small bunch of bicep pain, and a couple of workouts grow to unbearable pain. Everything on the "pumping" of the biceps you have to put an end, as in all the basic movements, in which the biceps is involved in passing: bench press, inclined bench press, barbell pulls the belt in the slope, the unit pulls the belt sitting behind his head and chest ... In other words, the biceps injury paralyzes the most important area of your overall training - on the chest and back. 's why I'm doing the curl with the "cheating." Due to the small muscles of the efforts of the whole body, I slightly "tosses" the bar, and then "catch" it above the "dead" area. Then I do lifting sheer biceps - no "cheating"! I return back to the bar slowly, under full control. 5.8 I am doing sets of 8-12 reps.

Somanabolic Muscle Maximizer Review

I asked a range of sets based on the vibrations being. You can not train for every practice the same way. Muscle tone jumps from varying degrees of recovery. One day you rest better, some worse. If you try to do an extreme number of sets in the background of a low tone the biceps, the "weakness" of the muscles will move the load on the ligaments and eventually to their injury. So-called "strong-willed" training is in fact true path to injury tendons. You need to carefully listen to yourself, to precisely tailor the load to the actual physiological potential for muscle-specific training. My second exercise - lifting dumbbells for biceps, drawing back. Recommend a slight deviation from the vertical back of the bench - no more than 25-30 degrees. I cant back below - for all 45. With this slope at the start of the biceps are the strongest pre-stretch. The stronger the muscle is stretched, the more muscle fibers are involved in its reduction - a proven law of physiology. So the ups with the back rest - an exercise that builds the "masses." Total 8.5 sets per exercise of 8-12 reps. The exact number of sets and repetitions depends, as I pointed out, the level of my energy.