VeeFitness

Bringing you the latest in health and fitness


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Pushing Legs To New Growth


Legs seem like the hardest bodypart to use intensity techniques on. Besides the leg extension what can I do to push my legs to new growth?

Legs are enough of a killer without making your workout harder. Partials are a great technique to use with legs. You can do partial reps on the leg press or with squats in the Smith machine or squat rack. Another good exercise would be partial lunges. Pick a heavier weight than you would normally use, and descend only halfway through each rep.

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Forced Reps – How To Use Them Correctly and How They Help?


Forced reps with a partner is a good technique to use for new growth, as it gives the muscle more stimulus after the mind and the muscle is disconnect and you are physically unable to complete any more reps without help. Using the bench press as an example, load the bar with a slightly heavier weight than you might use when training alone. Aim for got your target number of reps on your own, even if you know you may fall short by one or two reps. If you are going for 10 reps for example, and fail at 8, you can use forced reps to complete the set. Have your partner hold the bar lightly on the descent, then help your power it back up to the top, offering only as much help as necessary for you to complete the rep. This is where a good training partner comes in handy. You want someone who is familiar with your limits and who can safely help through the set.


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Should I Still Have Carbs Before My Workouts If I’m Trying To Get Lean?


It is better to have the energy to get through the workout with a high level of intensity than have a bad workout because you are carb depleted. If getting lean is your main concern, try going without and see how you do. If your body continues to change, then great – you are one of the lucky ones. However, if you find you are not getting leaner, your body’s likely suffering an energy deficit during workouts so that you cannot train hard enough. The general recommendation is to eat 20-40 grams of slow digesting carbs 30-60 minutes pre-workout. You can start there and see how that plan goes. Just don’t be too rigid one way or the other.


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Cocktail Anyone?


Enhance your workout performance by starting right with key pre-workout supplement combinations.

Pre-workout energy powders have lately been finding their way into the supplementation regimens of many bodybuilders. These products commonly contain a blend of stimulants and strength-promoting ingredients that are marketed as synergists (ie., when combined, the benefits of each ingredient are enhanced). Until recently, however, scientific research and studies to test the acute effectiveness of these increasingly popular supplements have been very limited.

In a study published in Nutritional Research, scientists from the University of Oklahoma tested a supposed synergistic cocktail of commonly prescribed pre-workout supplements to try and determine whether the effects on anaerobic performance and aerobic power were in fact augmented. The cocktail contained a mixture of C. sinensis, arginine AKG, Kre-Alkayn, citrulline AKG, Eleutherococcus senticosus, taurine, leucine, R. rosea, sodium chloride, valine, isoleucine, caffeine and whey protein concentrate. After familiarisation and baseline testing 10 subjects completed two test days that included running to exhaustion on a treadmill. On days one and two only, subjects drank either the pre-workout supplement mixture or an isocaloric placebo 30 minutes before the exercise session. The scientists reported participants who consumed the pre-workout energy supplement experienced substantially increased anaerobic running capacity and time to exhaustion, with no difference recorded in aerobic power s compared to the control group. The one shortcoming of this study is that the authors did not test each ingredient in the pre-workout cocktail separately, but they speculated caffeine was likely the main ingredient to play a key role in creasing anaerobic performance among the test group.

The ingredients in the test supplement from this particular study are very common to most pre-workout formulas you will see on the market today. Although this study was quite short and the design simple, the findings are important. Based on the outcome subjects experienced, pre-workout energy powders seem to boost workout intensity the day you start taking them. Thje fact that subjects underwent treadmill running during testing may put into question the applicability of the findings to bodybuilders focused primarily on weight training. However, because the supplement mixture caused better performance only under anaerobic conditions (and had no effect on aerobic power), the study lends much credence to the use of supplements before resistance training to enhance energy and strength.


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When You Are Sick, Is It A Good Idea To Workout?


Dedication is great, but training while you are sick does not help anybody. You should stay away from any training or other activity if you are not well. You are better off getting some rest and then coming back to the gym when you are healthy. Keep in mind that every time you go to the gym you need to give 100% to achieve your desired results. If your training intensity is compromised because you are sick you will not reach your goals. Unless your goal is to make other people sick, and you do not want to do that, you will be just wasting your time. Therefore, stay at home, get better, and come back ready to train hard.