Bodybuilding supplements – Taurine

March 13th, 2011

Taurine - an energy supplement that is gaining rapidly popularity among bodybuilders.
This supplement caused a sensation in the boom of energy drinks in which it appears in combination with caffeine. Taurine is the amino acid derivative of the amino acid cystine. It is in the cells of most mammals. It’s found in high concentrations in bile, intestines, heart, brain and skeletal muscle and depletes on heavy loading . Its name comes from the Latin Taurus (bull) as was first extracted from ox bile. Today is produced synthetically.
For bodybuilders is interesting in that it is the second most amino acids present in muscle (mainly fast fibers) after glutamine. Stabilizes the cell membrane, it is a powerful antioxidant.
Taurine causes the release of more calcium in the muscle cell, thereby increasing the power output of muscle. Reduces feelings of fatigue and enhances concentration. Taurine significantly enhances durability. There is a considerable anti-catabolic effect. As an antioxidant it prevents oxidative stress and reduces inflammation associated with damage caused to the cell of the training load. Accelerates recovery, which is required for muscle growth. Taurine is not directly involved in protein synthesis, but improves the situation in the cell, which is important for maximum anabolic effect.
Taurine is a proven regulator of cell volume, maintaining fluid balance in the body. Cells are fully charged with water and muscle function is complete. Taurine influences excellent the expansion of cell and muscle pump as glutamine.
Taking of taurine regulates blood sugar levels. Protects against heart disease and contributes indirectly to the melting of fat.
Taurine significantly strengthens concentration. It is the second most abundant amino acid present in the brain at this high concentration. Taking drinks with taurine enhances brain activity and capacity.
Taurine is beneficial for most aspects of exercise - intensity, strength, quality, and muscle recovery. Since the training depletes the stocks in the muscle fiber it is an excellent idea to add it to your supplementary program before and after exercise.

Anabolic steroids – Anavar (Oxandrolone)

March 13th, 2011

Anavar (Oxandrolone)
Chemical Name: 5alpha-androstan-2-oxa-17alpha-methyl-17beta-ol-3-one
Molecular Formula: C19H30O3
Molecular weight: 306.4

Oxandrolone appears on the market back in 1964. Produced by the company "Searle" (today "Pfizer"), he goes by the name of drug anavar as intended to protect women from osteoporosis. Therefore, it is relatively weak steroid with small androgenic and medium anabolic effect.
It’s characterized by zero water retention, which makes it ideal for bodybuilders in the pre-competition period. Stimulates the synthesis of phosphocreatine in muscle cells and improves endurance. Although it does not give appreciable growth, it enhances the effect of other steroids (nandrolone, testosterone, vinstrol, parabolan, masteron).
Another reason to be so popular is that it does not aromatize in any dosage (does not convert into estrogen and have no risk of gynecomastia). Since it does not aromatize, doesn’t hold water – it’s not raising the blood pressure. When body’s estrogen levels are low it does not hold water. Muscle does not have the typical watered look (eg as in methane) and is therefore ripe before competitions.
The medicament suppresses appetite and thus has an indirect effect on fat burning. When taken with food, it can cause swelling of the stomach, nausea and vomiting.
Big plus of this medicament is that even at very high doses it does not suppress the body’s own production of testosterone. Hypothalamus does not stop or undermine the production of GnRH (Gonadotropin-Releasing Hormone).
Since it is slightly toxic and with fewer side effects some people take it for a longer period of time, but it should not be more than several months consecutively. However anavar (oksandrolon) is 17-alpha alkylated and is toxic to the liver.
Possible side effects: liver problems, allergic reaction (itching, rashes, difficult breathing, chest pain, swelling of tongue and face), acne, heart palpitations, lack of appetite, depression, mood swings.
In reasonable doses (25-30mg. Daily) very rarely have side effects.

Bodybuilding workout program for beginners

March 13th, 2011

Тraining and workout

Day 1 - Chest and Biceps
Chest workout:
Bench press: 5 sets of 10-12 reps
High bench press: 3 sets of 10-12 reps
Dumbbell bench presses: 3 sets of 10-12 reps
Peck-deck: 3 sets of 12 reps
Biceps workout:
Dumbbell bicep curl: 4 sets of 10-12 reps
Bar bicep curl: 4 sets of 10-12 reps
Scott bench curl: 4 sets of 10-12 reps

Day 2 - Rest

Day 3 - Back and Triceps
Back workout:
Pull-ups: 4 sets of maximum reps
High pulley directly overhead: 4 sets of 12-15 reps
Low pulley rows: 4 sets of 12-15 reps
Triceps workout:
Skull crusher: 4 sets of 8-10 reps
Triceps pulley: 4 sets of 10-12 reps
Triceps expand dumbbell behind neck: 3 sets of 10-12 reps

Day 4 - Rest

Day 5 - Legs and Shoulders
Legs:
Leg-press: 4 sets of 15 reps
Leg extension: 4 sets of 12-15 reps
Leg curl machine: 4 sets of 12-15 reps
Leg press machine calf press: 3 sets of 15 reps
Calf machine: 3 sets of 15 reps
Shoulder:
Shoulder barbell presses: 3 sets of 10-12 reps
Shoulder dumbbell preses: 3 sets of 10-12 reps
Cable deltoid raises: 3 sets of 10-12 reps

Day 6 - rest
Day 7 - rest

Abdominal muscles are to be trained in the rest days.

History of bodybuilding. Eugen Sandow – the first Bodybuilder

March 13th, 2011

Eugen Sandow
(April 2, 1867 – October 14, 1925)

In the late 19 th century an athlete laid the foundations of the sport bodybuilding and his figure is still a symbol of the highest honors in bodybuilding. His power ratio and achievements are impressive even by today's standards. At 173 cm height. and weight 84 kg. at the time he was the man with the most proportioned body - 43 cm hand, 58 cm thigh, 39 cm calf, 41 cm neck and 111 cm chest. Lifted with one arm dumbbell weighing 123 kg, and his famous act was to lift dumbbell with two huge balls and when he puts it on the ground, two men to come out of the balls. He had not only earned muscle – he was simple and powerful athlete with a rounded and solid muscle and clearly marched crunches.
Eugen Sandow, born in 1867 as Friedrich Wilhelm M?ller in K?nigsberg, Prussia. Weak and sickly, he logically entered into gym. Already promising acrobat, he had to do military service and to avoid it he became circus performer as a teenager. At the age of 20 he ended up in Brussels, where the circus went bankrupt. In search of a way out he fell in the local gym (a prototype of today's fitness). Owner of the gym was a legendary power athlete - Louis Durlacher aka Professor Attila. He noted the power potential of Muller and took him as a stage assistant under the nickname Eugen Sandow (maiden name of his mother). Besides that he became his manager and mentor, Louis Attila helped him increase his power and smooth technique. Attila insisted on including heavy weights in his training.
The first ad of his strength Sandow makes in Amsterdam on a strength test machine. He broke the machine and explained that it was not strong enough for his power and thus became famous throughout the city. Prompted by Professor Attila, Sandow goes to London to compete with two prominent at the time power lifters - Cyclops and Samson. Defeated both.
Physics pleased him as his power performance. Practically he was the first bodybuilder. Besides power he demonstrated series of poses, called "Muscle performances".
In 1883 his fame spread and Sandow became a star in Europe and in America where he toured with the legendary impresario Florenz Siegfried. He has performed across America 2 years. In 1894 he was shot by the film tube of Thomas Edison and became the first artist in the cinema. In the same year he published in London his first book Sandow's System of Physical Training (1894). In 1897 he opened the Institute of Physical Education. In 1898 released his first magazine Sandow Magazine. In Europe he published Physical Culture. In 1897 wrote the book "The power and how to acquire it".
In 1904 issued ''Body Building'' magazine and became the godfather of the sport. Through magazines, he launched the idea of ??a big event, which will determine the athlete with the best physics of his time. In 1919 he wrote the book "Life is Movement" whence is the quote "One cannot be healthy if not robust".
Sandow is so famous that the sculptor F.D.Pomroy makes his statue out of which is reproduced the statue that has become a model for the prize "Mr. Olympia"
End of Sandow’s life is incredibly inept – in a crash his car turns on the road, but he survived. Assembled onlookers recognize him and defy him - if he is so strong to turn the car with only one hand. Sandow strained and succeeded, but got a brain hemorrhage and died in London aged 58. Sandow posthumously was awarded by the English King George with the title "Professor of Physical Education".

Bodybuilding motivation – make the first step

March 13th, 2011

Most people think that the first step in training is the entry into the gym. This is not exactly true. The training process begins with the thought of change. This is awareness of the need of improvement. In each of us is enshrined desire for progress. It's genetic heritage. The question is really how much are we motivated to improve our vision and force achievements.
Here is the moment to say that bodybuilding is not an easy sport. Progress is slow and the results don’t come easily. Also if you stop the training process achievements fall immediately (for a few days)
I’m trying to tell you that if you choose to engage in bodybuilding you should be maximally motivated and consistent. Otherwise, launching a similar effort is pointless.



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