How many times a day you need to eat? It is necessary to know.

Ardent greetings, friend, girlfriend fighting and other good (and not) of the person!

As usual, on Sunday on a project to produce nutritious staked tradition notes, so we will not deviate from it, and talk about our daily bread, but rather about the fact how many times a day to eat . This overarching theme and arhinuzhnaya, because it is based on the construction of most of the questions correct proportions. In addition, even if you are far from fitness and bodybuilding, the answer to this question will help you to normalize your eating behavior, and even see some tangible bodily changes in the mirror.

What intrigued? Then let's get to enlightenment.

Frequency of meals: Nonfictional theory.

Well, I would like to start by saying that in most people's minds the image of the pitching has still associated with a wardrobe in shorts, stupid craving glands, and whose brain with gulkin nose. Continue to entertain this bike, my dear, and when tired, face it, bodybuilders and fitness girls - this is a man of broad specialization, as they say, "and Sweden, and the reaper, and on dude igrets" :). They need to understand not only in tyaganiya glands, but also questions of human anatomy, kinesiology movements and of course the organization of proper nutrition (ie to be a nutritionist) . Agree, is hardly a person in so many areas of the developing, slowpoke.

So, I'm all for that if you want to know - how many times a day you need to eat , then a better counselor than vysheozvuchennye characters, it's difficult to name. They'll have unanimously declared that the day should eat at least 5 times (well, that's all, on paper, you can not read :)) . Why so many and, in general, should look like a meal for a day at the person who is watching her figure and, in particular, bodybuilder, and we'll talk further.

If you have the monitor articles and subscribe to the newsletter of the project " Alphabet of Bodybuilding "is probably aware that nutrition I spend quite a lot of time. This is done not with the simple, and because the muscles are not built out of the air, and if the body is not getting enough calories, then the volume will not increase too. Under sufficient I mean covering basic needs plus a "cushion anabolism" - the amount of nutrients that will participate directly in building new muscle tissue. That is why I always encourage beginners first calibrate your diet to determine the diet and then Chapala into the hall.

Also, I recently had the opportunity to observe the life of foreign professional bodybuilders (through the new film, dedicated to the memory of Joe Weider, "Iron Generation") . So, there are athletes talked about their daily calorie diet in an area of nine, his mother, thousands of calories. To help you imagine how much this, imagine - you got up in the 7 o'clock in the morning and up to 22-00 all hamster and hamster. Indeed, the calories they consume Mama Do not Cry, and the number of meals can sometimes reach up to 7 per day. Of course, the common man to anything converted into a factory for recycling food and fertilize the soil, but some need to observe the frequency of administration. And in order to understand how, following the theory will be most welcome.

We are all more or less aware of what you need to have to create a composite body is: foods rich in protein , fiber,complex carbohydrates , fruits and vegetables. However, it often happens that the products we understand, but when and how many times a day they are - do not attach much importance. So it turns out that eating during the day in discord, our healthy food still is converted into fat and does not have the desired "therapeutic" (weight loss)effect.

From all this we can draw a simple conclusion - people do not eat when their body needs it. They think of filling too late (or early) when it is a pronounced feeling of hunger, which makes itself felt through the development of a stomach hormone ghrelin. Last signals the brain that it is high time to throw into the furnace of firewood.

So that this does not happen, you need to know that there is a concept of nutrition as timelines meal. Here's what they look like.

The graph can be quite obvious conclusion - your body (all of it) daily uses of stored body energy. Peaks of use comes at a time of physical activity (in this case, training in the hall) .

Conclusion: The process of power (as possible) should follow / keep up with the use of energy.

So, in terms of energy use by the body, it looks like a standard (3 meals a day), eating the majority of people during the day.

Three meals a day meal, the main shortcomings:

• overeating converts the excess of nutrients in the fat;
• less number of times leaves you hungry and weak in between meals;
• fasting often leads to more overeating.

One of the biggest "plugging" of the regulations - too long intervals m / s from meals (eg breakfast at 8:00 am; Lunch - 14 days; Dinner - 19 pm) . If the hamster 3 times a day, your stomach will be constantly dissatisfied, the body will be in a limbo of hunger (declines in energy level and recovery rate) . Extreme hunger is often contrasted with overeating, which increases the accumulation of fat. One mistake usually leads to another, putting the body in a "vicious circle of hunger" (reduced metabolism) , followed by periods of overeating (increase of fat) .

That would look like the most rational between meals during the day.

6 meals a day, the main benefits:

• relatively small amounts of maintaining a high level of energy and make you "filled with" all day;
• snacks - save the body from "starving to death" during long workouts and between meals;
• relatively small portions maintaining a high metabolic rate, thus avoiding overeating.

Conclusion: 6 -ti meals (eating every 2-3 hours) corresponds more efficient use of energy by the body. Significant refueling in the morning and before training and less rest, allow the body to not gain extra calories as fat and transformed in improving body composition.

Actually, with the number of meals per day understood. Now let's look at the steps, as it should have any "telostroitel." So, here are some tips and meal plan must adhere to all who decided to change his body.

№1. Proper power supply system.

First, you need to adjust your diet, removing him from filling, mayonnaise, sauces and ketchup. Reduce the intake of salt, sugar and spices.

№2. The frequency of meals.

There should be every 2-3 hours, the food should be rich in protein, which is to be combined with complex carbohydrates, fiber and vegetables.

№3. Eat flaxseed oil.

It will help satisfy the body's beneficial fats (omega 3/6/9) and curb your appetite.

№4. Drink plenty of water.

To determine the average water needs, divide your weight (in kilograms) to 30 . For example, you weigh 80 kg, then the day should drink 2.6 liters of clean water.

These were the basic tips, you want to start. As for the meal plan, it may look like.

№1. Breakfast.

1-2 dimensional scoop of protein, diluted with low-fat milk plus 1/2 cup frozen berries / fruits. All thoroughly.Scrambled of 1 whole egg and 2 -x proteins. Half a cup ( 125 grams) of oatmeal with low-fat yogurt. 1 teaspoon of flaxseed oil .

№2. The second meal.

200-250 grams of tuna. Protein shake with skim milk.

№3. The third meal.

150-200 grams of chicken breast, a plate of brown rice, 1-2 pieces of whole wheat bread, 1 tsp linseed oil.

№4. The fourth meal.

100-120 grams of salmon or lean beef steak. Poltarelki buckwheat, green salad.

№5. Fifth meal.

180-200 g of seafood (shrimp) . 1 large portion of lettuce cauliflower, cucumbers and tomatoes with olive / linseed oil.

№6. Six meals.

1-2 dimensional scoop casein protein (or 200 grams of cottage cheese) , 2 egg protein.

№7. Fruits and vegetables.

Eat week about 5 kinds of fruit and / or vegetables. The latter can be mixed with a protein (eg, turkey fillet with green salad or asparagus) .

Well, perhaps that's all for today, we have answered the question - how many times per day should eat and what the power scheme to adhere to. It remains only one small thing - to follow all of this :).

Afterword

She went to the end of another nutrient note, there we are one small step closer to the goal under the name - "the body of their dreams." I am sure you will now have food for thought in relation to the frequency of food intake and you will try by all means to go from the classics - 3 -x receptions to 5-6 . Good luck, my dear!

PS. Each comment - Your trail of descendants, so watch out, do not hesitate!

PPS. Did the project? Then leave a link to it in the status of their social network - plus 100 points to karma, guaranteed .

Cheating. Technology pumping muscles.

My respects, ladies and gentlemen!

In this article, there will be no nutritional recipes or abstruse theoretical foundations of anatomy muscles. Today we talk about the technical chip called cheating , it has helped many Mr. Olympia to build their impressive form. Once it has helped them, it is easy and will help you, above all, to deal with it from A to Z.

So, take their seats in the auditorium, we begin.

Cheating in bodybuilding.

Just want to say that if you had never heard of such a thing like cheating , but unofficially deal you had with him.Normally this training principle Joe Weider perfectly proficient newcomers, without knowing. Now I will explain what I mean here ranting.

Very often in any gyms can observe the following picture. Come the Cubs for the first time in a rocking chair and see the depressing picture of them - around full of burly uncles, who thrust a huge weight. If the coach does not just turn its attention to this "wet behind the ears", we can say - down the drain :). It is, because of their inexperience, begins to look at fellow glands and try to take exactly the same weight. How different? After all, a lot of traction, I, red or what? ... And even girls from the fitness room watching, I can not in front of them hit the face in the dirt.

It is a common mistake 99% novices coming to the gym: one would think as it looks from the outside, it is necessary to keep up, and so. From this follows an informal and familiar with cheating. Informal, because you with this technique no one to meet you, but you did perfectly applied in practice, your muscles tyagaya disproportionate weight shells.

Usually it looks very funny - man with hands as a whip starts to make lifting barbell biceps with weights in his own half. That's when the fun begins, it helps to imagine all that one can to fulfill the frictional motion pelvis, helping the body, neillyuzorno groans, panting and still continues to do the exercise. Do you think it's all nonsense? Nothing like this, look around, these people are close to you in the hall.

I will not dissemble, and say that I had as well, and I immediately began to drag some huge weight. Yes, at first it was uncomfortable when you are no entries really can not pick up but I quickly got rid of the feeling of someone like, to make a lasting impression on them and just did not think about it. It was purple (as now) , and that who think of me, the main thing - to work technically correct, but not to show off in front of girls and boys :). Well, we have gone a little bit to the side, continue on the merits.

So, cheating (cheating, cheating) - a set of activities performed by the athlete and lead to a conscious violation of the right exercise equipment. Please note - this is a deliberate snag, ie when you initially know how to correctly perform the movement, but by taking more weight violates the reference design.

Note:

Most beginners usually works the principle of improper execution of ignorance, so we can say that they are familiar with cheating informally.

The essence of this process is as follows: the athlete intentionally connects to the implementation of non-target muscle group movement, thus load "smeared" on all assistants. This technique allows you to work with mnogobolshimi weights. Typically, in addition muscle assistants (which typically includes, in the positive phase of the movement - the projectile rise)  using the force of inertia.

We know three types of cheating:

1. Extends - used at the end of the exercise, after a positive refusal. They achieved an increase in the number of repetitions, sets the workers;
2. Quick - use moderately heavy weight, which does not allow to perform the exercise correctly. The basic idea is to maintain maximum speed (tempo) performance throughout the exercise;
3. Heavy - saying the name. From the beginning, selected weight limit, which does not allow physically "clean" to do the exercise. Come to the aid of assistants and the force of inertia.

Cheating - rather traumatic technique, so use it to beginners (seniority up to a year) is highly undesirable. Use this methodological procedure only after mastering the proper technique most exercises.

To avoid injury, always be aware of the risks:

• in cheating seriously overloaded ligaments, so use this method you need no more than 1-2 times per workout(usually at the end of the last set, when "pure" movement) ;
• in cheating (especially for beginners) allowed only a slight push (legs, body care) , in the case of possible injury proivnom;
• If you no longer 30 , you have knee injuries and lower back, the better to get round cheating.

To properly chitingovat need to observe a number of important rules:

1. good warm - warm-up before training and especially - the lead-in approaches with a light weight to the working muscles, joints and lower back;
2. correctly delivered equipment - to thoroughly examine all phases of the exercise in which you want to chitingovat. Spend cheating in the last set, no more than 4-5 repetitions;
3. cheating with free weights - fitness equipment and units are not used in cheating, because restrict the movement of the body;
4. choosing the right exercises - cheating is not suitable for all exercises with free weights;
5. cheating after the failure - first do a "clean" reruns, and then Finish muscle chitingovymi repetitions to failure;
6. No cheating in malopovtornom set - the number of repetitions in sets must be more than 10 , otherwise you may be injured;

Follow these rules and cheating will not give you trouble.

So, let's summarize and derive the correct "circuitry" performance cheating. The goal - to make a few abandoned repetitions per exercise, without the help of a partner.

Stage №1.

Set the desired weight (intuitively selected to perform the first "clean" repetition)

Step №2.

Perform a "clean" repetition (about 7-8 ) after the muscle has reached the limit of its possibilities, connect cheating.The most difficult to overcome the "dead" zone (where the muscle is stretched and relaxed as much as possible), it is here that the aid comes cheating.

Well, now we go to the most delicious part of the article - in practice, tips and more.

Cheating: the best exercises, practical application.

At any chips there is the most effective use of the area. We also have a cheating five best exercises, these include(see. picture) .

Bending legs

Dead interval of the amplitude (when stretched hamstrings) can be overcome by raising the pelvis of the muscles of the buttocks and back.

Climbs on his toes

Rise up from the bottom position will facilitate the movement of cushioning underfoot.

Ups of hands with dumbbells in hand

At the beginning of movement of the arm is raised small muscles that are "denied" in the first place. Bending the body slightly forward and then quickly back (with a spring movement),  the inertia of the dumbbell push them up.Then, the work has included the delta.

The upper link on the block

Dismissing the body slightly back, help yourself powerful jerk. Once the handle starts to move, it tightens the latissimus dorsi muscle.

Alternately lifting dumbbells

Inclined shoulder in the direction of the hand with a dumbbell, biceps make it easier for starting recovery.

Cheating is strictly contraindicated in the following exercises (see. picture) .

So now let's look at a few practical exercises, we will consider the first embodiment in a "clean" manner and then with cheating.

The first stage of the exercise on ...

Lifting dumbbell in hand

Proper Technique is as follows (see. picture) .

After you perform 8-10 repetitions with the right technique, it's time to chitines - using whole body jerk your arms at a 45 degree angle, then pass the burden of the deltoid muscle and finish propelled solely by them (see. picture) .

Come on ...

Raising the bar on a biceps standing

Perhaps, the most beloved chitingovym exercise of all time. Most often, this is where the athletes are trying to "cheat" his biceps. Proper Technique is as follows (see. picture) .

After follow 8-10 repetitions with proper technique, apply cheating - snatch force of the whole body lift arm at an angle of 45 degrees, and then Pick up the movement of biceps.

Note:

If the weight on the bar when the rise of the biceps significantly, it is not cheating jerk rejection by the body, bend your knees a little better, and then abruptly straighten them by setting the forward momentum of projectile motion.

Actually, the theory and practice we discussed, but for dessert left a secret interview kindly agreed to give us the Iron Arnie against cheating. To get it, I had to go to the far 1973 year and ask him questions.

Cheating - opinions and advice of Arnold Schwarzenegger.

I bring to your attention the most secret interview for you I do not mind!

I think you get the answers to all your questions relating to a method such as cheating .

I have all this, we say goodbye.

Afterword

Today I tried as much as possible (on all sides) to highlight one of the main methodological principles set muscleprofessional athletes and Mr. Olympia. I have no doubt that it is useful to you at some point in the training process.Glad to write to you, check back often and bring fellow mind :).

Until we see you soon, bye!

PS. Always happy to answer questions, write, polyubopytstvuem.

Muscular failure. Work whether through I can not?

I am glad to welcome all of the pages of " AZ Bodybuilding "!

Today we talk about controversial Kachkovskii method, whose main task - increasing muscle size athlete. But it is ambiguous because, as usual, there are two camps - physics and poetry, with completely opposite points of view regarding the effective power of this method. As you guessed, we will focus on the phenomenon of muscular failure.

We consider in detail what it is, how it helps or does not help to train and whether it is necessary to communicate with him.

Well, if all here, then perhaps start.

The concept of muscular failure. Learning theory.

Anyone who crosses the threshold of the gym, sooner or later faced with a term such as muscle failure . It is not a state, when you came to a rocking chair after work, you can not move hand or foot - it's just too lazy :). Disclaimer manifests itself in the course of training, and is expressed in the state dohozhdenie muscles to the limit, ie, its inability to raise a given weight a few times with the right technique. That is about the phenomenon we'll talk.

I think you will not just happen on training to the limit (as you think) its features. Typically, this condition is characterized as follows: you are doing the exercise (for example, the rise of the biceps) and at some point, realize that if you lower the dumbbell down right now, then you are up it sure do not pull. Familiar, is not it? It turns out interesting state, when your muscles are already riots and no longer want to load, but the brain understands that "sham" (muscle) can still perform one - two movements. Such a condition scientifically called muscular failure or muscular failure.

Note:

I always try to be objective and honest with you in their articles, so I will say to such a state rarely comes from the Cubs in the first 1-1.5 years of the basal activity. Rather, they think that the income that is no longer possible to work on, this limit - my plinth. This is not so, and the muscle is still free to perform 2-3 workers movement, but the brain gives up first, and the man succumbed to his signals, the installation gives your body, everything - enough "vdzhobyvat."

The phenomenon of muscular failure, and training in such style earlier (before the "Golden Age" of bodybuilding)were not honored, ie, certainly knew about the phenomenon, but tried to avoid his side as a black cat. The current elite bodybuilding simply can not imagine their training and building large amounts of muscle without this miraculous way. Who is right and wrong, we learn on.

As elsewhere, in bodybuilding have their theories, schools and supporters / opponents of the latter. So, according to one of these schools, the bulk of the athlete gives a relatively small weight and the large number of sets / reps. The second well (led by Arthur Jones - the inventor of the simulator "Nautilus" ) firmly in one voice that the muscles growexclusively on the critical balance in a small number of sets and reps.

Supporters school Jones felt that it was necessary "Go Large" so that it was impossible to perform even partial repetition. By the way it was fixed for this school motto: "no pain - no gain", which literally means "no pain - no gain". These two camps clashed vigorously over who is right and whose concept of a viable and should be regarded as unique. In our time, decided to make a much smarter, just go and impartial (and most importantly - sober) look to summarize the whole experience and show how is the situation really is.

So there you go deal.

In sports there are two iron unshakable postulate against resistance training and growth factors:

1. Any physical activity (not necessarily just iron) causes muscle growth;
2. Load the same type creates a short-term growth of the muscles.

In practice, this is confirmed by the fact that new entrants in the first 2-3 months of training are actively transformed (in full - leaves weight; ectomorphs - gaining weight) . Ie even the most "crooked" exercise still leads to muscle training stress if only because that just before the muscles are able to "handle with care". Having this growing portion begins stupor, and all the indicators in the development stopped.

The next step, ideally, should be making major changes in training, but everything is usually limited to the banality of a raise (increase the tonnage of the projectile) operating weights. The resulting in marking on one place. The basic idea, which must be mastered by you, is that there is no single and unique, long-running training programs .The sense of constant progress is the time to "jump off the footboard of the train" (see methodology) and jump to the next. Otherwise, you will take away the train to a standstill (stagnation depot) .

So if you want to constantly evolve, try and balance between the various techniques, methods, schemes - the big change of the balance on the small, working to capacity, using the principles of Joe Weider . In the time of Arthur Jones all progress in the weight attributed to muscular failure. Before we understand the usefulness or uselessness of such a method of influence on our muscles, and its inclusion in the program, we go over the theory.

On Scientific, muscle failure - a condition caused by muscle fatigue (their weakness) in the last iteration approach, in which the athlete can not perform a single repetition with proper technique.

Note:

Numerical data is read as if the approach you can not do eight "pure" repetitions, then taken too much weight. If you are over 12 times - the weight burdening too small. Jobs in the range of 8-12 repit with a weight of 70% of the maximum (one repetition)  provides the most fruitful results of muscular athlete.

Muscle failures are of three types:

• positive (concentric) - the rise of the projectile;
• negative (eccentric) - lower weight;
• Static (isometric) - retention of the projectile.

It is understood that no matter what exercise you do not fulfill these three phases of work with weights (and, accordingly, three types of failures) will always accompany you everywhere. Also be aware that the concentric isometric force is less, and it is less eccentric. In other words, if you are no longer able to lift the shell up and hold on the weight you are quite capable. If there is not enough power, then you can still smoothly lower shell (omit if no urine, then shout Hey, everyone here :)) .

Under a complete failure is a state when you are completely izmochalili your muscles to the limit, ie, reached an eccentric failure.

These three types of muscular failure relate to the types of muscle fibers:

• Concentric - affects the myofibrils (when lifting weights decreases the amount of muscle myofibrils) . It is because of the myofibrils (if abridged) increased muscle circumference. Studies have shown that the best results when working with myofibrils can be achieved by working to muscular failure with a weight on 4-6repetitions;
• Isometric - corresponds to an intermediate failure (both types of fiber are utilized) when the depot of glycogen reserves depleted and the "quick energy" is no more. Studies have shown that the best results(increased strength, size and endurance of muscles) when working with this type of failure can be achieved by training with weights for 12-15 reps;
• Eccentric - affects the mitochondria, attached to the myofibrils. Mitochondria produce energy used for muscle contraction and its repair. This failure occurs when all possible energy reserves are depleted, but the muscle is not damaged. Acronym stops when begins to form lactate lactic acid . Working in a range of 20-25 repetitions(ie, with a sufficiently light weight, but a large number of repetitions) , you will achieve greater endurance of their muscles.

Well, with some theory we met, now we move on to the practice, but rather ...

Arguments "for" and "against" muscle failure. How to reach it at the gym?

Come to the contrary, and the first look at why "Resignation training" is evil.

The argument №1. The quieter you go, the further you'll get.

The main criterion of the pump, which characterizes the bodybuilder - a growth (and permanent) of muscle mass. If we consider the long-term, the best approach is not to take on the once huge weight and increase the load gradually, step by step, in small portions. It should start with light weights (for example, the bench press 50 kg) each month and add 2-3 kg, it is a guarantee that sooner or later you get to the weight of 80 or even 100 kg. The latter will mean a permanent increase in your muscles.

If the refusal to work immediately, then these results will make very problematic, if not impossible, because to start with just hysterical weights. A anabolism means a lot of work for training (sets, repetitions) . Work also with large weights will be perceived negatively by the body in terms of recovery, that is, You simply "pound" itself. Recent scientific studies show that weight is important for the growth of the total load, and not a concrete (albeit large)value of collaterals.

The argument №2. The depletion of nerve endings.

Working with hardware is always stressful for the body, working with heavy weights - is doubly stressful. Constantly working to failure, you drain your central nervous system, in particular - the sensitivity of nerve endings decreases tendons. The result of all of this becomes a drop endurance and muscle strength.

The argument №3. The lack of oxygen.

The Super Intensive work by "abandoned" the load is "oxygen starvation". Ie when the body is constantly working in the mode of lack of oxygen is a violation of the mechanism of blood oxygen saturation (in the bent :)) . In other words, oxygen can be delivered into the blood and unexpectedly higher emissions. All this leads to the destruction of muscle cells and precipitous, unnatural weight loss.

The argument №4. Imbalance stabilizers.

Abandoned training with heavy weights adversely affects muscle coordination during exercise. Some of the stabilizer muscles lose their initial "support" functions and hard work can suddenly fail. In addition, the chance to drive the body workout with muscle failure in the state of overtraining  is much higher than normal.

Now for the positive aspects.

The argument №1. Denial is a good thing, but only in a single set.

Mike Mentzer (American bodybuilder, who became Vice Mr. Olympia in 1979 ) practiced abandoned training, considering it an effective tool in building muscle size, but only in the last set of exercises. Also, he often turned Resignation forced repetition, resorting to outside help.

The argument №2. Denial is a stimulus for muscle growth.

Very often, many athletes end their exercise (set) before the onset of muscular failure. In order to stimulate muscle growth muscles need a special medium at the cellular level, which would allow to destroy the fabric and get microtrauma fibers. That stimulus may make muscle failure, it was he who would "break" muscular congestion. To achieve it, you must select it abandoned muscle weight, not the weight of 8-12 repetitions, after which you yourself decided to stay because I reached the amount of time (limit) required by science.

The argument №3. Exemption workout - the key to the development of anabolic hormones.

Such training, when the body is constantly under the influence of extreme stress, can improve their "vyzhivatelskie" quality, increase the intensity of your workout, increase the secretion of anabolic hormones ( testosterone andgrowth hormone ) .

So, with the arguments understood, we go to practice "vgonyaniya" themselves and their training in muscle failure, and look at some ways to achieve it.

Method №1. A simple approach is abandoned.

The point is the exact weight of burdening selection by a specified number of repeats ( 8-12 ) . It is also possible as an option for beginners (because it is very difficult to immediately pick up the correct weight) . You have to do until the last "can not" when the hand is (for example) can not "technically" raise the projectile.

Method №2. Chitting.

About this deceptive mechanism, we discussed in detail in this article: " Cheating. Technology pumping muscles . "The idea is that in order to bring the muscle to failure, you first perform the work with the "right" technique, and then slaughter it and "mostryachite" how goes. Ie original movement performed by the operation clearly targetedmuscle group , then (the last rep) of the muscles "squeezed" maximum, but with the help of muscles assistants.

Method №3. "Striptease".

It's not the same film or genre razdevatelnogo skill :). Acceptance of this is the gradual skidyvanii weight projectile partners. Let's say you're doing squats in the Smith machine with a weight of 100 kg. Implementation of this weight comes to the occurrence of failure (ie when you realize that the next repetition, you can perform only a "clumsy" technique) . Then, on the second stop, give the command "strip simulator" and partners shed on both sides of pancakes, you make a couple more reps and so on. "Striptease" continues until you run out of money does not remain an empty neck and energy to properly sit down with him.

Method №4. Supersets.

Another method of training principles Joe Weider. It is that we are "Dolby" to failure only one target different muscle group exercises with no rest. For example, we first do leg extension while sitting in a simulator (for the quadriceps)and immediately followed by squats with a narrow formulation of the legs. So we encourage and enable the work of a larger number of fibers, trying to give the most diverse load the target muscle.

Method №5. Help from the outside.

The method can also be called forced approaches. You yourself are doing full reps, say,  10 times in the bench press, and even 2-3 are asked to help someone "left." As a result, this method is also better muscle "urabotaetsya".

Well, actually, and all the theory examined the practice pamper, time and the privilege to know.

Afterword

Today we learned what muscular failure and how it can be (and whether) to use in achieving this goal - to become the owner of a muscular body. To somehow completely summarize all the above "boltologiyu" I would say that for beginners (whose training experience less than 1 year), it is better not to bother about training in failure. Firstly, it is unlikely that you will fulfill all technically true, and no injuries, and secondly - it is not necessary to overload the central nervous system, because the nerve cells and even recover, but very slowly :).

More experienced "peppers" should be borne in mind that there is a tool in the sculpture of the body.

On the sim all, let me bow out and see you soon!

PS. to educate not only themselves, but also help others become "lighter" this zhmyakaem Social buttons!