PYRAMIDING IN BODYBUILDING- pyramid sets!

Pyramid training is one of the most basic and effective methods for building muscle and strength. If you are fuzzy on the details, this article will help you turn any pile of exercises, sets, and reps into your very own muscle-building pyramid plan.

Designing a pyramid:

In resistance training, a pyramid is a basic structure that you create when arranging your sets and reps of a given exercise. It entails starting out light and steeping up the weight  you use on successive sets. As you keep adding weight, the number of reps you can do goes down, which illustrates the inverse relationship between the two variables.

Pyramid training-also called ascending pyramids-is not terribly complex. Below is an ascending pyramid built on a sample exercise, the barbell bench press.


Sample Bench Press Pyramid
- Set 1: 135 lbs, 15 reps
- Set 2: 185 lbs, 12 reps
- Set 3: 205 lbs, 10 reps
- Set 4: 225 lbs, 8 reps
- Set 5: 245 lbs, 6 reps

There are a number of advantages to pyramid training for building size and strength, but alas, it's not perfect, so it has spawned a couple of interesting variations. Here's a closer look at some of the pros and cons of following an ascending pyramid.


Advantages of Pyramiding:

1. Warm-ups included:
One of the chief advantages of an ascending pyramid is that it includes warn-up sets. You start out light and keep adding weight, which gets the target muscles warm and pliable.

If you have ever gone to the gym and tried to lift a heavy weight without warming up, you know you ca't get anywhere near your max weights. You'll be able to lift far more weights and reduce your risk of injury by including a progressive scheme of warm-ups.


2. Strong to the core:
Ascending pyramids are best suited for those seeking strength gains. Many power-lifters and other athletes seeking absolute max strength don't take nearly as many sets to muscle failure as bodybuilders do-maybe only 1-2 per exercise.

This allows them to generate maximal power on those last 1-2 sets in which they need to move the heaviest weights. All the preceding sets are just warm-ups. The important caveat, however, is that none of those warm-up sets can be taken to muscle failure.

3. Turn up the volume:
Pyramids naturally include a lot of volume. When following as  ascending pyramid scheme and increasing the weight on successive sets, you ultimately do a lot of sets, ensuring that you do a high volume of work-a marker for growth. Multiple set training systems are superior to really low-volume work for inducing hypertrophy.

Drawbacks of Pyramiding:

That being said, there are two main drawbacks for this kind of training. First, warm-ups should never be done to muscle failure-or anywhere close-but that's a real concern when doing so many sets, especially when you are strong early in your workout.

Its tempting to take a set to muscle failure, but the penalty for doing so is that your strength is compromised on the sets that follow. And if you take several lighter sets to failure, you have just undetermined what you are trying to achieve, whether its building strength or size. You want your muscles to be fresh on your heaviest set; if you have overly fatigued them on the preceding sets, you surely won't be. Hence, those warm up sets must stop well short of muscle failure.

Second, the above worry may lead you to reach muscle failure on just your last set, which often isn't enough if you are training for maximal muscle size. Reaching muscle failure is important to initiate growth processes. For muscles to grow, they need to undergo a significant amount of stress. One set to failure may not provide the growth stimulus you're looking for.

So while the ascending pyramid works well seeking strength gains, it doesn't work as well for anyone who wants to maximize muscle size. That distinction is important.

SOURCE: www.bodybuilding.com

ISOLATION EXERCISES!

Isolation exercises in weight training are exercises that involve only one joint and a limited number of muscle groups. This is in contrast with compound exercises that work two or more joints and more muscles.

Examples: The biceps curl is an isolation exercise that flexes the elbow joint and targets the front upper arm muscles. In general, curls, raises, flys and extensions are isolation exercises.

WHY ISOLATION EXERCISES ARE PERFORMED?

Isolation exercises allow you to focus on just one area. You can work on proper technique and load the muscle with an exact amount of weight and reps to work it to exhaustion.

Gym workouts using commercial weight machines result in performing isolation exercises. It is common for a gym to have a row of exercise machines, each set up for an isolation exercise of a specific muscle group. The seat height and other adjustable settings need to be noted so the exercise is performed correctly and targets the intended muscle. A gym-goer may do a circuit training session going from machine to machine, performing one isolation exercise after another. Multi-gym machines used at home or at health clubs may also perform isolation exercises.

Advanced bodybuilders may use isolation exercises to target muscles that aren't being worked well enough in their usual workouts.

A person who has developed a muscle imbalance by overdeveloping one muscle group might use isolation exercises to build the opposing muscle group.

SOME COMMON ISOLATION EXERCISES...

1. Nordic Hamstring Curl:

Target: Hamstrings

To perform them, just place a pad under your knees and hook your knees under a solid support-or even the knee pads on a lat pull-down station. But be warned: these are tough!

Training tip: Plenty of strong people can't do even one at first. If that describes you, start by just doing negatives from the top position. If you do the move on an elevated lat pull down seat, use a dowel or broomstick to help push yourself back up.

2. Standing Barbell Curl:

Target: Biceps

Aside from the multi-joint chin-up, this is the best overall biceps exercise there is. But, why all love this exercise? Because while seated versions such as the preacher and concentration curl may offer a greater EMG signal, you can use a much heavier load in the standing position!

Training Tip: Take a wider grip on the bar to preferentially emphasize the short (inner) head; a closer grip (hands just inside shoulder width) focuses better on the long head. But remember, emphasizing doesn't mean you're isolating one head over another. If an EZ-bar is more comfortable for your wrists or elbows, by all means use one.

3. Leg Extension

Target: Quads

Most leg exercises hit multiple large muscle groups, which over the course of your workout greatly increases fatigue and makes balance difficult. To zero in on the quads without having to balance yourself standing, the leg extension (misnamed because the action is technically knee extension) is often done as a final movement in your leg assault. It's also a great pre-exhaust movement to make relatively light-weight (ie joint friendly) squats feel whole lot heavier.
What really makes the leg extension shine, though, is the way you can do all sorts of intensity-boosting techniques with it. The easiest to put into action is the classic dropset, where you reduce the poundage after reaching initial muscle failure and continuing on with the set. Then there's partials, forced reps, slow negatives-heck, this even works great with blood-flow-restriction training. Try and walk after all that!

Training tip: The vast majority of lifters are best served by keeping their feet pointing directly forward. More advanced trainees might consider turning their feet slightly inward, which puts more stimulus on the vastus lateralis (outer quad).

4. Cable Push-Down:

Target: Triceps (specially lateral and medial heads)

There are a number of triceps moves you can choose from, but we choose the push-downs because it tops the list for maximizing muscle activation of the lateral and medial triceps heads while also providing a moderate amount of emphasis on the long heads.
Like the leg extension, this move can be manipulated in many different ways including grip, body position, and the type of handle utilized. Be sure to follow progressive overload here, slowly adding weight to the stack over time. Also, don't get trigger-happy and bounce all over the place with different variations; be methodical, and stick with one version for a couple of weeks to really see growth!

Training Tip: Don't flare your elbows; that reduces tension on the triceps. Also, don't be afraid to go full-ROM and push toward lockout. Those last few inches are pure gold for triceps growth!

5. Standing Dumbbell Lateral Raise:

Target: Middle delts

It's great because it works. Raising your upper arms directly out to your sides by definition focuses on the middle delts. So just add weights and you've got a winning move!
The standing version allows you to go heavier than when you're doing it seated. However, don't get sloppy. Keep a slight bend in your elbows, and hold that arm position for the duration of the set. And keep those elbows up as well, because your upper arm must go straight out to your side and up for maximum middle-head contraction.

Training Tip: The best coaching cue for this is to "lead with the elbows". Still, this motion is a bit tricky for beginners to get the hang of. Rehearsing on the lateral-raise machine can give you a better idea of the body mechanics and motion before advancing to dumbbells.

6. Dumbbell Fly:

Target: Pecs

By maintaining your elbows in the slightly bent position for the duration of the set, the action is limited to the shoulder joints, making this the premiere choice on chest day.

Training tip: With your arms extended, be careful not to overstretch the shoulder joints as you lower the weights. Feel a nice stretch in your pecs, but don't go any further.

7. Hamstring-curl machine:

Target: Hamstrings

Leg exercises are commonly divided into squat-like moves (squats, pistols, lunges, etc.) and isolation moves (calf raises, leg extensions, hamstrings curls, etc.). Both have their place, and in latter case, machines can really help isolate muscle groups as a result of the fixed movement planes.

Training Tip: Once your heavy working sets of leg work are done, plug these in. They complement Romanian deadlifts, which move around the hip joint, not the knee.

8. Straight-arm pull-down:

Target: Lats

This is one of those moves that, if done right, will absolutely fry your lats. Start with a light weight, and really focus on squeezing your scapulae down and flat across your back while cinching down on your lats. Emphasize the eccentric, and slowly allow the bar to raise back up in front of you to a full overhead stretch.

Training Tip: Rather than standing completely vertical, take a couple steps back from the pulley and work with a slight torso lean to get a good, long stretch. Sure, you won't be able to pull big weights like you can in the bent-arm lat pull-down, but you don't need much weight to see considerable benefit here.

SOURCE: www.bodybuilding.com

COMPOUND EXERCISES- The secret to muscle building and fat loss!!

WHAT ARE COMPOUND EXERCISES
Compound exercises are exercises that work for multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.

You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).

Compound exercises differ from isolation exercises. Those work for a single muscle group at a time. A traditional bicep curl is an isolation exercise meant to strengthen the biceps, for example.

Isolation exercises are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury.

Read on to learn about the benefits of compound exercises with examples, ways to add them into your workout routine, and tips to keep you safe.

COMPOUND EXERCISES- BENEFITS:

The biggest benefit of compound exercise may be that they are an efficient use of your time. If you only have a limited amount of time to exercise, you'll work more muscle and build more strength by focusing on compound exercises.

Other benefits include:
 - burning more calories
 - improving intramuscular coordination
 - elevating heart rate
 - improving flexibility
 - improving strength
 - gaining more muscle mass.

COMPOUND EXERCISES TO TRY:
1. Horizontal Push compound exercises:

These comprise of bench presses and their variations including barbell and dumbbell presses, parallel bar dips, and even push-ups.
Equipment needed: barbells, dumbbells, dip station.
Muscles targeted: pecs, triceps, delts, and traps

2. Horizontal pull compound exercises:
                   
It includes bent over rows, barbell rows, and their many varieties.
Equipment needed: barbell(can add weights to barbell for an additional challenge)
Muscles targeted: lats, biceps, abs and muscle groups in your back.

3. Vertical push compound exercises:

These exercises cover the shoulder press (military press) and its variations- including barbell presses, single-arm dumbbell presses, double-arm dumbbell presses, lateral and front raises, and more.

Equipment needed: a set of dumbbells, barbells
Muscle targeted: entire shoulder, traps, and triceps.

4. Vertical pull compound exercises:

These include pull-ups, chin-ups, and lat pull-downs.
Equipment needed: can be freehanded for beginners, lats machine.
Muscles targeted: muscle groups in your back, teres major, biceps, triceps, and abs.

5. Hip dominant compound exercises:

These include deadlifts, lunges, step-ups, and high foot placement leg presses.
Equipment needed: barbells, leg press machine.
Muscles targeted: glutes, hamstrings, abs, hips.

6. Quad-dominant compound exercises:

These include squats, front squats, narrow leg presses, and lunges
Equipment needed: a set of dumbbells, barbells.
Muscles targeted: leads to all around body growth as it helps in boosting anabolic hormones.

WORKOUT SCHEDULE:

If you are a healthy adult, you should be able to safely perform compound exercises two to three days each week:
 - Focus on multiple muscle groups each day. Wait at least 48 hours between strength training sessions to allow muscles to recover.
 - Or you can alternate between upper body-focused compound exercises on one day and lower body focused ones at your next training session.

You can also add cardio days to your weekly workout schedule to get your heart rate up, burn fat, and reduce calories. You can do cardio on the days you are resting from strength training.

SAFETY TIPS:

Compound exercises, like deadlifts, require a specific technique to help you stay safe and avoid injury.

Work with a trainer or fitness professional when performing these exercises, especially if you have never performed the move before. They can observe you make sure your technique is OK.

Eventually, you may be able to safely do the moves on your own. Still, it's always a good idea to bring a workout buddy who can spot you.

If you are a beginner talk to a trainer or fitness professional at your gym. They can help you figure out which weights to start with. A good rule of thumb is to start with a lightweight that you can comfortably do 10 to 15 repetitions with for one set.

If you feel stable and comfortable, increase the weight for the second and third sets. You should "feel the burn" during the last few repetitions but never feel unstable.

Drink water between sets and stop the workout if you feel lightheaded, dizzy, or unwell.


AND, I have already provided a post which includes the routine and workout......https://fitnessknowwhy.blogspot.com/2018/10/split-workout-training-guide.html

SOURCE: www.bodybuilding.com

First routine for beginner bodybuilders

Walking into a gym to work out for the first time can be intimidating, especially if you don't have proper guidance. Many new lifters either find themselves in that situation or are just training at home on some flimsy bench with a bar and a few plates. So, mistakes are common. Mistakes in terms of the exercises you are doing, how long you work out each day, how many days per week, the exercise form you are using, not to mention your eating habits.

The first thing you have to do is set some goals. What do you want to do? Why are you working out in the first place? Most people want to build some size, maybe to complete or maybe just to impress some girl.
Many people want to lose fat and tighten up, adding some but not a lot of muscle. Regardless of the goal, however, you have to go into it with some kind of plan. With all the tons of information sources out there today, there is really no reason not to have a good basic idea of what to do.

What to expect, most new bodybuilders, regardless of age , get into it after seeing a picture of some current/past bodybuilder. Of course, you want to look like the person in the picture. Be realistic, and strive to be the best you that you can be.

The top guys have strong genetics and, yes, drugs on their side. That doesn't mean you can't build good size, maybe even compete. Just be realistic about your goals. So, just what you can expect in terms of gains?

ROUTINE:
The classic 3-days a week, full body routine, training Monday, Wednesday, Friday, is of little use beyond getting a feel for exercise and working on form. Why? Because this type of routine allows for next to no recovery, once you start training hard.

Right now, right at the beginning, is when you want to understand how critical proper recovery is. Growth cannot occur if you are not recovering from your workouts, regardless of your level of experience. Recovery does not happen from hitting the gym 6 days a week for hours on end.

The above routine is useful as discussed, and should be used for the first month, to allow the development of good form, rep performance and getting a feel for what exercise works what muscles. By the start of the second month, you should use a split routine, this will allow you to train harder and to use more exercises, and this type of routine enhances recovery significantly.

SETS AND REPS:
The first month, after warm ups, 2-3 sets per body parts is good. Reps at this stage are 10-12 per set.

WEIGHT:
Your first month is more about learning how to perform the exercises correctly, so you should be using a weight that easily allows you to hit the prescribed 10-12 reps, with maybe 1-2 tough reps at t
he end.

Trial and error with weights really is an easy and somewhat fast way to get started, expect your first session to be one of trying different weight to determine comfortable working poundages. There are of course, more accurate but more complicated ways to determine starting weights but this method works well enough.
Find the weight that is right for you.

THE STRUCTURE OF PERFORMING A SET CAN BE IN THE FOLLOWING FORM:
For example;
         -Set #1=15 reps
         -Set #2=12 reps
         -Set #3=10 reps
         -Set's #4-5=8 reps.
This can be introduced along with split routines in the second month.

REST BETWEEN SETS:
At first, you may find you need 2-3 minutes between sets, working down to 1 minute is ideal. As you get in better shape, you may find you need even less. A good rule of thumb is to rest just along enough to catch your breath.

SETTING GOALS IN BODYBUILDING!

HOW TO EFFECTIVELY SET GOALS FOR LIFELONG DEVELOPMENT??

Most people only see the end results such as, the amount you lifted, the muscles you added, or the title you earned. What most people don't see is the grind. They don't see the major investments made to achieve that success. They don't see the consistency, they don't see the time invested on that particular work. They don't see the discipline maintained and the failures suffered by the person.
They don't see the ten plus years of work put by the bodybuilders into physique and developing strength. They don't see the bulging discs or the torn pecs. They don't see the spending of his late teens and all his twenties in the gym without enjoying and partying and never, ever stopping. I think many of the top bodybuilders and generally successful people out there are the same way.
The success specially in bodybuilding completely depends on the secret i.e time and consistency.
Achieving goals does not occurs at once,it happens in ascending layers of time, ambitious and ease of achievement.
Where other people encounter setbacks and stop going to the gym, or hit plateaus and get discourage, these individuals break down all barriers- mental and physical-and keep pushing through.
"A goal properly set is halfway reached," says author and motivational speaker Zig Ziglar. This is the system that has worked for many of the top bodybuilders for their lifetime success.

Setting goals can be categorized into further divisions:
1. Very short term goals.
2. Short term goals.
3. Long term goals.

1. VERY SHORT TERM GOALS/ EVERYDAY GOALS:        Very short goals are also called microgoals. Microgoals don't have to be so huge. They should be small because you are going to bust out hundreds or even thousands of them in pursuit of your long term goals. Microgoals can be as simple as "go to the gym and get my squat workout done" or "prep food for the week". They are not sexy, but they are crucial. Think of it this way: Whatever your long term goal is, your short term goal should act as a scaffold for that, and your microgoals should act as a scaffold for those. They all build on each other. When you are looking at your long-term goal, ask yourself, "What do i have to do every single day to get myself closer to that?"

Take it seriously, and there's no looking back. One day of not knocking out your microgoals is one day more you have to make up. Your days add up to a life, so every single one is critical.

2. SHORT TERM GOALS:            Short-term goals should be achievements you can reasonably accomplish within a few months. Continually hitting these short-term goals will build your confidence and help you stay motivated so that you realize that progress is being made, even though your long-term goal may still be a ways off.  For example: You made a short term goal i.e to be successfully able to do 'muscle up' with very ease after the completion of one month.

3. LONG TERM GOALS:            Long term goals are the goals which are to be accomplished in one year or more. The easiest kind of goal to set is a long-term goal. It may be "I want to win my pro card" or "I just want to be 180 pounds with abs". Whatever it is, a long term goal is probably something at least 1-10 years away. You should really have to work for it. One thing it is most definitely not is an ultimate goal, because once achieved, it almost always shows you other new long term goals. For example, for beginners of age 17 it can be to win a teen show, which is possible in one or two years.

Long term goals should be definitive game changers in terms of how you view yourself and your progress.

HOW TO PUT IT ALL TOGETHER:

The best way to make your goals provide results and dynamize it is to write down the goals in paper instead of only storing it in mind. Putting your goals on paper gives them power and will help give yo u reasons to stay focused when the hard times comes. Because make no mistake, they are going to come. Anyone can have big goals, but you have to know why you want that goal and spend plenty of time fixating on a regular basis. What are your reasons for it? why will you be different? Your reasons will be what get you through the frustration.

GOOD LUCK.....

SOURCE: www.bodybuilding.com

HYPERTROPHY IN BODYBUILDING 2!

The points i explain below are the important points which are needed to be kept in mind when training for hypertrophy.

1. Utilizing lactic acid as stimulus for tendon repair/health: The studies shows that the intake of lactic acid makes the muscles and tendons prepared for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons.

2. Compound Exercises: Use of compound exercises maximize the effects of loading on muscles as much as possible per exercise.

3. Progressively Adjusting Reps to accommodate progressive load: Of course, you could adjust your reps every week (eg: 15,12,10,8,5, etc), but this is more complicated and people might not understand. Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.

4. Low volume per exercise (average volume per week): Books suggest that you limit the number of sets per exercise per workout to 1 or 2. This is based on some evidence that sets beyond the first effective set do little more than more than burn calories.

HYPERTROPHY IN BODYBUILDING 1!

Hypertrophy normally means enlargement or increase in size of a particular organ or tissue by the increase in size of cells. The cells usually increases in size in response to several environmental changes like hormonal stimulation, inflammation, or increased workload. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscles glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size. But in this article i am going to discuss about the science of hypertrophy with respect to bodybuilding.

The principles on which hypertrophy in bodybuilding depends are:

1. Mechanical load: Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves satellite cells, growth factors, calcium, and number of other fairly understood factor. It is incorrect to say "we don't know how muscle grows in response to training." .

2. Acute vs chronic stimuli: In order for the loading to result in hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandis, IGF-1 levels, and mRNA levels return to normal in about 36 hours. So, you spend two days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a muscle is loaded again in 48 hours. So true anabolism from loading only lasts two days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

3. Progressive Load: Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (repeated bout or rapid training effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations.

4. Strategic deconditioning: At this point, it is necessary to either increase the load (progressive load), or decrease the degree of conditioning to the load (strategic deconditioning). The muscle is sensitive not only to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from previous load, even if the obsolete load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increaments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why strategic deconditioning is required for continued growth once growth has stopped.

SOURCE: www.bodybuilding.com

HOW TO IDENTIFY FAKE SUPPLEMENTS?

Now a days, most of the things we get in the market is fake. Its very hard to find anything pure and original and specially non purity is too much! But my topic is about fake supplements. So, firstly these points i discuss below have to be kept in mind when you purchase supplements.
Actually supplement sellers make fake products for the profit for which they can make more money and you know the quality is gonna be low grade. So

1. Label and packaging: To make more money, fake supplement sellers don't care about the quality and packaging keeping the quality low. And you know that you could tell by looking at quality and packaging.

2. Content written on label: When you purchase the supplement checkout the label, you can check if there is any spelling mistakes . Fake seller sometime make spelling mistakes. For example, spelling mistake, hydrolised whey in place of hydrolyzed  whey, makes you understand that the supplement is fake. As hydrolyzed is high quality protein which has a high biological value. So, you need to keep in mind and check the label and spellings because good companies and brands never make spelling mistakes.

3. Protection seal: This point is very important. Every supplements has two different kinds of protection seals, first outside the cover, means before opening the lid and second on top after opening the lid, not just cover there should be a proper seal, with protected "seal written" on it. So, make sure when you buy any supplement from the market it should be sealed. Company normally seals it to block the air and moisture. So, always buy supplements with proper seal.

5. Mixability: This is also easy for you to find the mixability because very few good products or brands has bad mix ability but their quality is really good but if we talk about major brands like dymatize, MusclePharm, MuscleTech, optimum Nutrition, BSN, etc. have very god mixability. If you are using your fav supplement from months or years and you know that its mix ability is good but when you purchase this time and its mix ability is not good it means there is something wrong with the supplement means the supplement could be fake.  Because if it has clumps and not mixing well then it means it doesn't contain protein powder, it has soy powder or some other powder added by fake supplement seller so always check the mix ability.

6. Taste: Now this is very easy to judge it because you know your fav supplements's taste again if you are using the same supplement for last few months to years but if this times it tastes different that means that supplement is not good that supplement is fake because there is something added in it, and when someone add something in it then flavor will change. Fake supplement sellers mostly tap chocolate flavor because that is the most selling flavor in the market. So, you can change your flavor, you can get strawberry, vanilla, peanut butter and lot more. Try to change your flavor.


As i discussed about these points, now i will discuss about fake ingredients they put in the supplement:


Soybean powder: They mix soybean powder instead whey or mix half and half to make it fake. Eating too much soybeans increase estrogen level in your body. Estrogen is a female hormone. Male hormone is Testosterone and female hormone is estrogen so it means if female hormone estrogen increases in your body then you will have gyno problem which is a man boobs, in which fat surrounds lower part of chest muscle tissues because of lot of estrogen lev
el in your body. Excess amount of estrogen reduces male hormone and you will have sexual dysfunction problem as well. So your chances of estrogen and sexual dysfunction are more in fake supplements. So, be careful.

So, next time when you purchase a supplement keep in mind all the above points i have explained. Always get a receipt while purchasing a supplement because if supplement is fake but receipt and bill won't be fake. Sellers who sell fake supplements won't give you a bill or receipt.
Always purchase the supplement from good store and ask for the bill.
I am not creating fear in your mind about the fake supplements I am educating you, so next time you buy your supplement, when you spend large amount on purchasing a supplement you should know that you have purchased fake supplement or original.

BEST OF LUCK....

WHICH ONE IS BETTER: MORNING WORKOUT OR EVENING WORKOUT?

There is no boundation for the part of the day in which you need to workout. It completely depends on your life routines and your priorities, it depends on which time better suits your life. Researches supports both morning and workout, it depends on you to choose the routine which supports your long term fitness goals.

Here are some pros and cons for morning workout:

- IT MAKES YOU GET UP EARLY: Making a routine of working out in morning can be very beneficial in developing a habit of waking up early in the morning, which remains a very good habit throughout your life. And it also helps in getting connected to the beautiful nature.

- ITS BETTER FOR WEIGHT LOSS: Morning workout is beneficial for fat loss as it makes you kick start your metabolism and hence burn more calories. Working out without eating something or without taking any heavy foods increases burning of fats. And also, you remain
active and energized throughout the day and it feels good.

- YOUR BODY REMAINS PREPARED:  When you go to sleep thinking of going to gym in the morning, the mind itself prepare the body for the morning workout, So, in the morning you feel fresh and more energized, ready for workout. But in the morning your body remains cold so doing a proper warm up can make the workout more effective.

- YOU WILL HAVE A MORE RESTFUL SLEEP: Working out in the morning, makes you go to bed at the right time and make you rest for a proper hours not more not less.

Here are the pros of evening workout:

- YOU WILL HAVE A MORE RELAXED MORNING: In addition to sleeping in, you won’t have to rush to pack a gym bag, post-workout snack, lunch and a change of clothes.You’ll also be able to take your time in the shower, instead of a 30-second one at the gym

- YOU ARE ALREADY FUELED UP: While your body may be just refueled in the morning, it turns out, your body may be better prepared for a workout later in the day.
You naturally have more energy from around 2 to 6 pm, likely due to higher testosterone levels.
You also are 20 percent more flexible later in the day, since your muscles are way more warmed up and your joints are a lot more fluid from being up and about, meaning you’re also less prone to injuries. Moreover, you’re already fueled up since you likely ate lunch, along with some snacks, which is the perfect energy you need for a vigorous workout after work.

- MAKES YOUR DAY END WELL: Evening workout is very useful for professional persons, when they return back from their office and hitting the gym makes them stressed off and refreshed and can spend quality time with their family.

- YOU'LL HAVE A MORE INTENSE WORKOUT: As protein synthesis peaks in the evening, makes it the optimal time for weight lifting. Hence making a post work gymmers achieve more fitness levels. Your endurance workouts are more likely to be improved in the evening, too, when lungs are at peak efficiency.

- IT CAN ALSO HELP WITH SLEEP QUALITY: The person who workouts in the evening have more sleep as compared to the morning workers, because of more intense workout makes them more tired hence more sleep just after evening workout.

So pick your optimal time and start sweating.

TAKING SUPPLEMENTS IS GOOD OR BAD FOR BEGINNERS??

If you are opting for bodybuilding, the most important key point for carrying out this decision throughout your life is diet and nutrients intake. If you can't fulfill your nutrients need but keep working very hard in gym then their is maximum possibility that you will not achieve results or it can also lead to negative results. Because doing heavy workouts but with lack of nutrients can make your muscles and bones weaker from inside.
So, if you really want to build muscles, become stronger and develop an outstanding physique, you for sure need to maintain a proper diet and required nutrients intake.
As the topic is about taking supplements is good or bad for beginners, i would say it is neither good nor bad it completely depends on the situation.

I would first state that according to the traditional beliefs natural diet is the best diet for bodybuilding as it keeps the body natural internally. Supplements are usually the new generation fancies just to build a new market. If you have a proper natural diet available which provides you with all the must required nutrients for bodybuilding then natural foods and diet is best. As far as concerned natural diet must contain following nutrients and with proper amounts:
-Calories and proteins which are building blocks.
-Carbohydrates, most important for energy production.
- Iron, which supplies oxygen and increases blood volume in human body.
-Calcium for skeleton and growth of bones.
-Zinc for metabolic reactions essential for growth.
-Omega 3 important for nervous system development.

These above nutrients are must needed to be included in the regular diet.

And for supplements, I would say it is very good for bodybuilding as in case if you are not able to provide enough nutrients to your body, then it serves as an intake which can make up your incomplete diet and help you in proper growth and development of body.

So, for beginners the most important supplements, if you are underweight and you want to do muscle building and development; are:
- WHEY PROTEIN:  These are very helpful in building muscles and getting recovered after a heavy              workout. It provides you with all the required nutrients  like carbohydrates, vitamins and                      calcium. Isolated whey protein can be more beneficial. It should usually taken post workout or after the workout and can also be taken with milk if you are underweight. Make sure you take it sufficiently.

- MULTI-VITAMINS : These are most important supplements for bodybuilding. It should be taken with breakfast. These are useful in many forms as it helps in protection from diseases and ultimately helps in growth and development of body.

-OMEGA 3 : It is also the most important nutrients for our body. It is very helpful for heart and brain. Fish oil is the best example for omega 3. It should be taken during dinner.

And, finally overdose of anything can be risky and harmful.

So ,these were the supplements that should be taken by beginners and is beneficial.

Lastly, be careful of the frauds made in the markets, better review the quality of the supplements before using them or concern a experienced coach for supplements.