Skip to main content

Posts

Showing posts from November, 2013

Tips from Ronnie Coleman about gaining good weight

Hi, I'm Ronnie Coleman, 8-time Mr. Olympia and my tip for you today is how to gain weight.

First of all it's not how you think it is, it's a little bit more scientific than that, because there are two types of weight:

1) the good weight
2) the bad weight.

My way is going to be the good weight. When I am in out season and I get ready to go to my pre contest, what I am trying to do is put on as much weight as possible and try to calm down from then. But I don't want to put on a lot of bad weight because it just extends how long I'm gonna have to dare to get all that weight low. So I'm trying to put on as much good weight as possible.

I do basically this way, so I keep my protein real high and i try to get about 600 grams from me, I still got the same form. For every pound body weight I just do 2 grant of protein, plain and simple.

Here is the trick for what you have to do in order to gain weight. Instead of me taking 200-250 carbs a day, i can now go to, about 5…

How many reps should I do?

The number of repetitions you should do when you exercise with weights, is directly related to the goal you want to achieve. The one who wants clean power is going to do different number of reps from the one who pursues to increase muscle mass / force and from others who want muscular endurance .

How many reps you should do based on our goal (force - muscle mass - muscle strength)
Maximum power : not more than 6 , so we have 6-1 reps, with 2-5 minutes break ( The descend duplications increase the break, the maximum weight that we do in one repetition we rest 5 minutes).

Increase muscle mass and strength : 8-12 reps , 40-90 seconds break (ideal for bodybuilding / fitness).
Muscular endurance : 15 to 20 reps , 30 seconds break .

Do not get weights which you can handle with difficult so you will do correct the technique. Especially if our goal is to increase muscle mass, we get heavy pounds thinking they will do more volume and we lose the ball with the technique of the exercise. We are movi…

Lift more weight for more muscle gain

Bigger weights: increase strength and volume
Do you remain in the common workout with 8-12 repetitions? Change your usual routine by putting a little more weight on the bar and apply some 5x5.

You will not hear anyone saying that there is something inherently wrong with the execution of 8-12 reps per set . Most people agree that the sets of 8-12 is the best option to increase muscle mass ( hypertrophy ), not to mention that it is also a pleasant and convenient weight - not too heavy or light. You can add size by doing 12-8 repetitions, but can also be stronger and burn body fat.

However, exercisers(mainly bodybuilders) tend to remain in the regular routine of 8 to 12 repetitions, where for a period of several months, or even years, the diary of their workouts looks like this: 3 sets x 10 reps.. 4x8 ... 3x8-10 ... 4x10-12 ... 3x12 ... 3x8 ... 3-4 x 8-12 ... and so on, again and again and again. A heavy set has 8 reps, a light set has 12 reps.

If you remain in a stable routine, your res…

The secret to have ripped abs

There are not a few of those people who in order to gain coveted and shapely abs they " train " endlessly at the gym and at home with minimal results. So you will not fall in the same trap, below there are some of the most common mistakes and some exercises that will help you have the results you want :


- Nutrition: The formation of abdominal depends on the amount of fat that exists in the abdomen area. Less fat mean more intense abdominal muscles. That is why the nutrition (not diet ) based on low fat, is more appropriate.

-Exercise : Aerobic exercise contributes greatly to burn excess fat anywhere on the body. The exercise should be moderate and be done 3-4 times a week for 30-40 minutes at least.

-Suggested Exercises:

1. Sit-ups (see Figure 1): Lie on your back touching the ground, with your knees on call 90 degrees. Place your hands behind the head near the neck and slowly stand by tightening the abdomen. Return to starting position and repeat 20-30 times for 3-4 sets with …