Cluster Series

They are similar to the series with the break. At Cluster Series it take  7 to 17 sec of rest between each repetition. One cluster of 5 series repetition looks like this: 1 repetition, 10 sec rest, 1 repetition, 10 sec rest, 1 repetition, 10 sec rest, and so 5 repetition. 
Considering that after resting of each repetition, you can use a lot greater weight than you could do with regular series with the same number of repetitions.

Burns

These are partial (semi) repetition, which are performed at the end of regular series. E.g. Perform 10 repetitions with the full folding with dumbbell and eventually add a partial repetition of 5-6 in another half of the movement.

The Muscle Failure

The Muscle Failure is a point when you are not able to perform even one complete repetition. In other words, once you reach the point of muscle failure you are no longer able to do it without help, or cheating.

The muscle failure occurs for several reasons:

* Full muscle fibers tiredness (rarely)
* Accumulation of metabolites (elbows, hydrogen) in muscle that is acting in it’s way to complicate contraction or disable her 
* Fatigue of nervous systems

Intensity

There are a lot of delusions with the concept of force in connection with the training. At strength training concept of “intense” does not apply to subjective judgement (man, this was totally intense! “), But on the objective variables: weight height of use in comparison with your capacity.
Let’s simplify, which is a greater burden in comparison with your strength is greater intensity exercise. E.g. If you were able to raise a maximum of 200 kg of bench press with one repetition, a series of 5 repetitions with 170 kg (85%) is more intense than a series of 10 repetitions with 140 kg (70 %) Although the latter might seem more difficult and intensively.

Volume

It refers to the total work performed during the training. Technically, the volume is equal to the number of repetitions, multiplied by the weights used in training and the series. E.g. If you perform in the 5 Series 10 repetitions with 100 kg in one exercise, your volume amounts is 50,000 kg or 50 tons. In bodybuilding circles, the volume is often refers to the number of series per muscle group; less than 6 Series by a group considered to be low volume, 6 - 9 high, average 10-16, 17-20 high and over 20 series of very high volume.

This certainly is not the most extensive glossary of terms used in the training world, but it should be sufficient for the understanding of basic concepts with which you are going to meet in relation to the bodybuilding.

Journey of a thousand miles begins with one step and if you follow these nine steps, your journey will elapse lot easier and faster.

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Most athletes, amateur or professional at any sport it is, in its regular system of training have included work with weight lifting. Marathons use weight to reinforce leg muscles, tennis players upper part of the body and hands and feet. Even they exercise with weights, but they don’t look to brawny. Thus neither will you look like bodybuilder, if you don’t apply bodybuilding training, but you should train according to the program for shaping the body.

Here are a few different programs that in its system of training use machines and weights:

Weightlifting is a competitive sport that includes development of power and explosives. There are two movements that are performed - one is hitch jerk, and the second is the hitch. Weight lifters that are preparing to compete the championship, they exercise for many years and have a high level of muscle strength.

Powerlifting, is similar as a weight lifting and it includes three movements or boot: bench press, squats and dead lift ( "dead pull"). Weight lifters and powerlifters usually have a genetic qualities for these sports, they lift heavy weights, with a small number of repetitions and long periods of rest between series.

Bodybuilding is a competitive sport in which size and muscle symmetry is evaluate by judges. Power is not the first, though many bodybuilders are extremely strong. Bodybuilders program contains a large number of exercises, because it handles a large number of muscle groups. Due to the large number of exercises that can handle the training is a great need of perseverance, stamina and motivation to become a world-recognized competitions bodybuilder. Successful bodybuilders have small percentage of fat subcutaneous tissue, high levels of tolerance of intensity training looking through longer period of time. Inevitable and a very important factor for success in competitions and rigorous regime of diet and combined in determining the increase in load based on weight, number of repetitions and the number of series, with a short vacations between the series.

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Accelerated today’s tempo of life has led up to that  we take our time of those rituals that were formerly provided us with peace and satisfaction, for themselves, their health and satisfaction we take "additional minute" and the more we work, spend time at the computer, watching television, not at the same time allowing body to respite, and so the evening, instead of relaxed, we go in bed under stress even bigger with common phenomenon of un-qualify sleep or even insomnia.

It has ben proven that in today’s time, even 40% of people on weekdays sleeping less than 7 hours a night, with that dream and that starts behind the midnight, while before midnight dream, but more precious night, completely ignored. Although genetics require the need of every man for dream, it appears that the full circumstances of stress, lots of activities, mental and physical effort, the time from 7 pm on the night still was not enough, because most often it is neither well slept. Lethargy, however, does not grow proportionately with the state deadman’s control, but growing over night, and decreasing during the day.

Insufficient sleep raises blood pressure, it is well known that the lowest value of pressure during sleep, a lack of sleep on the raises. So affects heart disease and cardiac system, fating because of insufficient sleep lowers the level of hormones that causes lepton feeling filled, and raises grelin hormone, which increases the feeling of hunger, all to make up reserves of energy carbohydrates and sugar. Lack of sleep and affects the sensitivity insulin and come up with a higher risk for diseases sugar disease type II.

Insomnia affects poor concentration, memory and mood; stress hormones that exude can cause increased awakens because of nervous and turmoil, which closes the circle and lead to depression, which again leads to sleepless nights …

With dream quality and rest our brains reduce susceptibility to Inflammation, stronger immune system, reduce stomach illness and headaches, and increasing production of growth hormones that affect the construction of cell, therefore better skin, muscular mass, heavy bones and a better work of all organs of the organism (insufficient sleep affects changes in metabolism what causes aging).

Our dream is a quality consists of REM (Rapid Eye Movement) and non REM phase. Sleeping begins non REM phase; begins to relax muscles (evident from tug) and Light dream in which we are half awake, and half-sleep. After 10 - minutes of slow starts sleep real dream in which slows breathing and heart palpitation, and introduces us into deep dream in which our brain begins production of delta waves, while we now ticking heart and breathing to the lowest level. In last stage of non REMA characteristic is the muscular activity and rhythmic breathing, when we awoke from this phase of sleep we are completely lost, disorientate, accompanied by rising dizziness and tremor. If we are not awake, follows the REM phase. It begins approximately 70 - 90 minutes after we are asleep, in her dreams appear, the brain processes all that lies in our subconscious, remembers the important things and "agree", and rejects irrelevant. Eyes are walking (the name phase), breathing and pulse are speedy, but the flesh is completely palsied what is the natural protection so we do not act in a dream what our brains processed. REM phase is responsible for learning and memory data that our brain is receiving. Average REM stage every night is about 3-5, and after each cycle repeats the entire non REM and REM stages.

So, what we do so we had better dream? To begin with, it is important that we are relaxed. If you are during the day, more often at work and less, frequently at home aggregate stress and nerve, there is no better help than regular breathing exercises of stomach with visualization of pictures that we relax for which every day must retire 10 minutes. Given that it is proven that the light of any computer, TV, a regular bulbs and similar disruptive discrimination.

And most importantly, do not be upset the number of hours you sleep, is the essential quality of sleep, considering that as we all individuals, any rhythm that suits him, imposes its own organism, and you need to hear it. The quality of sleep capability of the extent to which we complete all tasks that are before us the next day.

 
Zzzz …

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From early summer markets are full of fruits and vegetables to us and the summer food immediately associate … it’s the season of strawberry, apple, young potatoes, lettuce and a variety of something you always forget: marine food - fish and shellfish - is excellent in Roasting, and the same goes for the meat that marinade briefly in olive oil with fresh herbs.

Unlike the long winter, caloric cooking, food preparation, summer is fast and easy - tomatoes and slices of bread and mozzarella, salads pleased spiced only with light cream or oil, light biscuits with the handful of fruit on them as a dessert. The only thing you can pose a problem is what to take from all this.

Nothing is more beautiful than bowls full of cherries for dessert, juicy peaches or sweet water melon that should satisfy your thirst … This so-called: solar food carries himself in the taste and smell of long warm days and pleasant relaxing evenings.

Here are some suggestions as how to better use of foods that are now available:

1. Soup of fried summer vegetables

Ingredients:

200 g tomatoes
1 medium-large onion threaded
2-3 carrots, threaded on sticks
1 small fennel, serrate
2 garlic 
3 tablespoons olive oil
1.5 l hot water
salt and pepper
2 laurel leaf
100 g of pasta soup
a little fresh basil
parmesan

Preparation: warm oven to 220 ° C. Put in tomato sheet for baking together with onions, carrots, and garlic fennel. Douche the vegetables with olive oil, so bake for about 40 minutes until vegetables does not become soft and golden color. Remove vegetables from oven and put in large pot and douche some water. Put some salt, pepper and bay leaf. Let it boil, reduce the fire and cook 20 minutes. Add the basil and pasta for soup, and briefly cook it. Serve soup in pots, decorate with parmesan and basil leaves.

2. The grilled chicken with buttered of seasoning herbs

Ingredients:

4 pieces of cleaned chicken breasts
olive oil
juice from one lemon, save the crust for butter
3-4 small chop chili pepper
4  chop garlic
pepper

For the butter:

2-3 chop garlic
150 g butter 
lemon crust
sea salt

Preparation: Chicken breasts put in shallow vessel and put on it 3-4 tablespoons of olive oil and lime juice. In the meat put chili pepper, garlic and pepper. Cover and leave to cool in marinade a few hours. For the preparation of butter, finally chop garlic and add the butter, which was at room temperature. Mix lemon crust and salt. Form the butter and put it in plastic sheeting and put in refrigerator so it can calcify. Warm barbecue at a lower temperature to cook the meat evenly. When the meat is done, use it prepared with butter and fresh mixed salad.

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Despite the already well-known rules on protection from the sun, many of us still do not devote enough attention to possible dangers that can cause sunbathing. However, for all of you who ignores the rules we bring you some tips that you will be able to spend as they occur the first sun rays and drag you on the beach, but also for all those rainy summer days when you can do most for your skin at home.

Water

General is aware that the skin needs care throughout the year and to the outside, but primarily from the inside. Inside the surface cells of our bodies largest we feed primarily inserting large amounts of water which it is nourished and helps preserve the old station and new growth. Specifically, the skin must retain water in their cells to deeper could be revitalized and retain the freshness and age slower.

Water helps change nutritious and harmful substances in the cells of the skin, and who will be there to keep depends on the quantity of minerals, protein and fat, and particularly about collagen, i.e. about the amount of sulphur that it is located. Smaller amounts of sulphur in collagen mean and younger skin, while large amounts of sulphur changing shape collagen and separate water from him, allowing cells to lose vitality and get older.

Food

Food is the second factor that nourished your skin, giving her nutrients inside to have full power to receive sun rays without harmful consequences. Certain types of foods may even clean damage caused by overmuch sunbathing and thus reduce the risk of skin cancer.

Strongest antioxidant is the beta carotene, which reduces the activity of its activity of free radicals that release harmful UV rays. Reduces damage to DNA molecules and thus reduces the possibility of some degenerative diseases, and helps with photosensitivity. You can find it in yellow and orange fruits and vegetables (carrots, melon, water melon, pear, apricot, tomato) and green leaf vegetables (broccoli, chard and spinach).

Another antioxidant, but no less important is vitamin C, which also prevents the free Radicals to operate and thus reduces the damage caused to skin, wrinkles that already exist and those that will only occur. Vitamin C is the organism most has in liver, leukocytes, glandular tissue and eye lens. Oversize listing will extract and is not harmful for the body, and there are is most in citrus (lemon, orange, grapefruit), in kiwi, haw, black currant, parsley, green cabbage and cauliflower.

Vitamin E is soluble in water, but because we find it in far, away from sun light, heat, sour environment and moisture. The organism is associated with lipoprotein, and there are in storage fat tissue from which is send in case of lack. Each entry greater than 30 mg a day Is self extract from the organism, then there is no benefit from taking oversize. It is situated in a puffed pastry green vegetables, vegetable oils (wheat germ oil, sunflower oil), in nut (almonds, peanut and soya bean) in food of animal origin is most common in eggs, liver, milk and milk products.

Vitamin A is closely associated with inserting vitamins C and E, and although the skin is in very small quantities, is needed before antioxidant which renews the skin, helps preserve of malicious diseases, and reduce existing wrinkles and prevents the creation of new ones. We are located in the cod oil, milk products and in milk and in liver.

Selenium is a mineral, essential oligoelement which, like the aforementioned vitamins, protects the skin from the effects of free radicals. The body find him storage in the form of selenoproteina, and accumulate it in erythrocytes, milt, liver, teeth, sperm and testicles. Selenium helps antioxidant effect of vitamins A and E and has the capability of changing the toxic minerals in netoksične. The main source of selenium are plants that grow in the rich soil selenium, seafood (mussels, salmon), complete cereals, garlic and eggs.

Zinc is extremely important and has proven helpful for the growth and development of new cells, helps with healing, the growth of skin cells and treatment of inflamed process. The organism of adult man has it about 2 years, and most often are find in bones, muscles and male sex organs. Vegetarians need more zinc twice due to poor absorption of food of plant origin. The highest zinc in nature containing shells oysters, red meat and offal.

external security

Despite all healthy nutrition that works for you, you must not forget to use the creams for protection from harmful UV rays toward the direction which, depending on the manufacturer, located on the packaging. Despite, the high protection factors cream is necessary to put several times during the time spent in the sun because the factor is weakling proportional-time action.

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Thrust on lat machine, is one of the standard exercises for the development of triceps.

This option exercises of three head puts your muscles under a different type of stress. Perform practice under different angle sitting on incline press, and the direction of drawing the upper pulley is different.

Sitting position additionally has the advantage that allows you to the performance in the event of pulley back injury.

Guidelines for performance:

* First, set the bench in front of the upper pulley, so that is directed from the devices (as in the picture)
* On cable you can attach any extension (bar, rope, triangle, etc.)
* Lying on the bench and drier reach with hands above their heads caught in order to continue.
* Pull the cord in the starting position, and down in front of the body as well as standard practice.
* In keeping hands sideways and elbows with the body, thrust weight down.
* In lower position strongly contraire triceps at the same time pull shoulders down as you want to continue to withdraw his thigh.
* In the event that you bothered by cable, let that pass next to the left or right side of the door.

Tip:

Would you like to be more focus on developing long triceps head, then lift your elbows until approximately mid-movement. This will somewhat look like movement as a pullover with the exercises and so emphasize greater activation long head. (picture 3)

Lift elbows upward to hit more efficiently long head of triceps.

Lift elbows upward to hit more efficiently long head of triceps.

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In the adult human body is located about two kilograms of metal, of which about 2.5 grams refers to the zinc. Recommended daily dose: from 9 mg for women to 11 mg for men.

Balanced input of zinc increases taste sensation, improves the health of skin and hair, strengthens the reproductive system and can be sharpened short memory and attention. As a remedy against inflammation, zinc is sometimes used for, rheumatism arthritis and prostate.

Entering an additional amount of zinc can increase resistance to infection, especially in older people and accelerate healing wounds.

With Zinc are rich:

oysters - more than any other foods, non fat meat, seafood, eggs, soy, peanut, wheat germ, cheese …

Population, which generally are not brought in enough zinc meals include small children, Vegetarians and elderly people. Vegetarians actually need 50 percent more zinc than other people because harder absorption from plant foods.

Low levels of zinc is regularly spotted at 30% to 50% alcoholic.

The first warning sign is usually the loss of taste. Other symptoms are white stains on your nails, dermatitis, loss of mail, fatigue, slow healing wounds but in difficult situations can come up to the late sexual maturation and low growth.

Extravagance with zinc is also bad. Too much zinc can cause a weakening immune system, nausea, headache, vomiting, lack of water in the organism, the pain in the stomach, poor muscle coordination, fatigue and kidney failures.

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American scientists with the Virginia Commonwealth universities are found to be in excess of loss effort kilograms major role could have abundant breakfast, which is the most important meal.

After several months of fat group of women who are only during breakfast eat only half the recommended daily calories, achieved a better performance in losing weight of the group, which is in the morning eating a smaller amount of food, and thus calories.

Lead researcher, Dr. Daniela Jakubowicz at the conference held in San Francisco reported that together with colleagues observed that fewer massive breakfast later encourages the desire for larger quantities of food.

Dr. Jakubowicz is already 15 years of his patients recommends consuming of massive breakfast, which makes a total of 610 of the 1240 recommended daily calories, with a smaller proportion of fat and 58 grams of carbohydrates and protein.

Another group that was involved in her research is eating breakfast, which is consisted only 290 calories, of which seven grams of carbohydrates. The first is a group for lunch it take 395, a dinner for 235 calories.

After a four-month period which is less of eating carbohydrates (second) lost an average of more kilograms in relation to the group that is to receive copious breakfast.

But after eight months, the situation changed in favor of the group, which is eating more massive breakfast. And after a further few months with a group of massive breakfast is the continued collapse weights.

Dr. Jakubowicz said to her patients who are provided with breakfast more massive said that during the whole day felt less hunger and less need for food.
And in British Foundation for nutrition believe how people eat less affluent breakfast indigent with carbohydrates they starve a lot before lunch.

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Holistic Principle

This is the method most populated in late 80-id them side Dr. Fred Hatfild last time coach Poliquina. It consists of performing complex movements with great weights and low number of repetitions, then crossing to practice with a high number of repetitions (8-12) and at the end of the execution of isolation exercises with the high number of repetitions (from 20 - 40).

For example it looks like this:

* A1) bench press, repeating 4-6
* A2) leaning thrust with dumbbell, 8-10 repetitions and
* A3) cross over, 30 repetitions

In other examples include triple series, which consists of 3 isolation exercises affecting three different parts of muscle or cover different corners of muscles.

Extended Series

A series of falling fall into the category of training method called "extended series. Extended series imply that once you reach a point where you can no longer raise the weight correct technique find a way to continue exercises.

This achieve with weight reduction (falling series) or taking a short rest before continuing with performing a series of (pause / rest or cluster series).
So, when you perform falling series you are basically performing a certain number of repetitions with a weight. At the end of the series slightly reduce the weight and immediately continue with series.

For example:

* Thrust with dumbbell weight 25 kg, are in a position to export 6 repetition
* After 6 repetition take dumbbell of 17.5 kg and perform more repetitions 3-4.

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