Chest Exercises & Tips
Sample chest exercises
Bench Press
Main Muscle: Pectoralis
Ancillary Muscles: Deltoids, Triceps
Exercise Type: Compound
Equipment: Barbell & Dumbbells
Variations: Incline Bench Press, Decline Bench Press
Performance
Lie on a flat bench with your feet firmly on the floor, positioned wider than your shoulders and with your heels roughly in line with your hips. Positions the weight above your chest with a grip wider than shoulder width, then lower the weight down to your chest in a controlled manner. Push the weight back up without bouncing, squeezing the chest to push the apparatus to the top of the movement. This is one repetition.
Key Tip
To concentrate fully on chest development, when pushing the weight upwards, push slightly back also, (towards the rack if you are using a barbell – like you are going to rack the weight). At the top of the movement the bar should be in line with your upper chest, and at the bottom the bar should be in line with the lower chest.
Incline and decline variations and performed using the same technique but will place more stress on the upper and lower parts of the chest respectively.
Flyes
Main Muscle: Pectoralis
Ancillary Muscles: Deltoids, Biceps
Exercise Type: Isolation
Equipment: Dumbbells, Cables
Variations: Incline Flyes, Decline Flyes
Performance
Lying fat on a bench lift the dumbbells above you with palms facing each other. Keep a slight beck in you elbows and lower the weight in an arched motion to the side of your body feeling a deep stretch in you chest. Slowly bring the weight back up to the starting position squeezing the chest to bring the weight upwards.
Key Tip
Think of a big tree trunk lying on along the length of your chest and you have to bring your arms around the tree trunk to meet each other on the either side. Keep the movement to an arch instead of a push will create the isolated movement placing stress on the chest.
Dumbbell Pullover
Main Muscle: Chest
Ancillary Muscles, Lats, Shoulders, Triceps
Exercise Type: Compound
Equipment: Dumbbell
Performance
Lying on a flat bench, hold one dumbbell above your head with both hands, arms fully extended, slowly lower the dumbbell behind your head in the direction of the floor, feeling a deep stretch in your chest. Then bring the weight back towards you head.
Key Tip
It is easy for the lats (wide back muscles) to be used to bring the weight up, make sure to feel the squeeze in your chest and try to concentrate the entire load on your pecs.
Adding these key exercises in to your regime will really push your chest into new growth, why not try this sample chest workout!
Sample Chest Workout
Incline barbell bench press: 2 warm up sets at 45 % & 50% of your working weight 3 x 5-7
Flat dumbbell bench press 2 x 8-12
Incline cable/dumbbell flyes 3 x 10-15
Dumbbell pullover 3 x 8-12
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Friday, 14 November 2008
Wednesday, 29 October 2008
All About Creatine: Optimal Dosing Strategies
Creatine monohydrate is probably the most popular bodybuilding supplement available. Supplements such as whey protein or weight gainers make life a lot easier when trying to reach your goals, but the nutrients provided in these supplements (mainly protein and carbohydrates) can theoretically be consumed as part of your diet in the form of ‘real foods’. Whereas creatine, in the amounts needed for a suitable effect in bodybuilding can only be consumed in the form of creatine supplements.
The positive effects of creatine are substantial, for example increased strength, power, endurance levels, energy and recovery. These benefits are backed up by over 20 years of research with no adverse effects shown over this period.
How Creatine Works – Overview
There are two main areas that creatine benefits, firstly the phosphocreatine energy system and secondly through increased water hydration in muscle cells.
Phosphocreatine Levels
Supplementing with creatine increases levels of phosphocreatine. Phosphocreatine is a high-energy storage molecule; it is used to increase levels of adenosine triphosphate (ATP), which is a source of anaerobic energy. After ATP is used, it is transformed into a waste product, adenosine diphosphate (ADP); increased phosphocreatine levels also help transform this waste molecule back into ATP for use as energy.
Increased Muscle Cell Hydration
Some people believe this ‘water retention’; is an unwanted side effect – far from it! Increased muscle cell hydration allows for far greater nutrients absorption and a more efficient muscle cell overall. A more efficient cell equals faster recovery and higher levels of performance.
Myth Busting: How To Take Creatine
There are 2 ways to supplement with creatine; loading and continued maintenance.
Loading
Take large doses for one week to fully saturated muscle cells, then take smaller amounts to continue muscle cell creatine saturation.
Example
Week 120g per day for 1 week
Week 2 Onwards 5 – 10g per day
A continued maintenance dosage protocol simply uses 5 – 10g per day for prolonged periods with no loading phase at the beginning of the cycle.
Which Is Best?
Both loading and continued maintenance eventually lead to the same result, however loading creatine at the start of a cycle will obviously lead to faster gains. The aim of creatine supplementation is to fully saturate muscle cells for optimal performance, therefore doing this as quickly as possible with the use of a loading phase will lead to gains at a faster rate.
Creatine & Simple Sugars
Creatine is often mixed with simple carbohydrates that spike insulin levels. The premise of this is, that an increase in insulin levels (a hormone that shuttles nutrients to muscle tissue) will increase the absorption rate of the creatine taken with it.
This technique is valid, however caution should be used when taking creatine with a simple sugar. If creatine mixed with a simple sugar is used during a loading phase there will be a lot of calories and up to 4 insulin spikes during the day. Along with this comes the possibility of excess fat storage, mainly because the simple carbohydrate will add calories.
Pure Creatine Monohydrate
Pure creatine monohydrate does not contain any calories and is therefore perfect for use during a loading phase. This enables all the benefits of creatine without any excess calories. Although the absorption of creatine can be increased when taken with simple carbohydrates, loading 20g daily for the first week should totally saturate muscle cells without the need for excess simple calories.
Creatine Mixtures
Creatine mixed with simple sugars can be used pre and post-workout to increase energy, and the uptake of creatine ready for exercise. Also a spike in insulin levels at this time is totally anabolic, so there is no worry of fat storage.
Conclusion - Different Forms Of Creatine
There are now many different forms of creatine supplements on the market today with many different claims, however I personally think that powdered creatine monohydrate is still the creatine of choice. It is the best value, most proven, absorbs better than capsules and is not any less effective than the pretenders to the throne creatine ethyl ester, liquid creatine etc.
The positive effects of creatine are substantial, for example increased strength, power, endurance levels, energy and recovery. These benefits are backed up by over 20 years of research with no adverse effects shown over this period.
How Creatine Works – Overview
There are two main areas that creatine benefits, firstly the phosphocreatine energy system and secondly through increased water hydration in muscle cells.
Phosphocreatine Levels
Supplementing with creatine increases levels of phosphocreatine. Phosphocreatine is a high-energy storage molecule; it is used to increase levels of adenosine triphosphate (ATP), which is a source of anaerobic energy. After ATP is used, it is transformed into a waste product, adenosine diphosphate (ADP); increased phosphocreatine levels also help transform this waste molecule back into ATP for use as energy.
Increased Muscle Cell Hydration
Some people believe this ‘water retention’; is an unwanted side effect – far from it! Increased muscle cell hydration allows for far greater nutrients absorption and a more efficient muscle cell overall. A more efficient cell equals faster recovery and higher levels of performance.
Myth Busting: How To Take Creatine
There are 2 ways to supplement with creatine; loading and continued maintenance.
Loading
Take large doses for one week to fully saturated muscle cells, then take smaller amounts to continue muscle cell creatine saturation.
Example
Week 120g per day for 1 week
Week 2 Onwards 5 – 10g per day
A continued maintenance dosage protocol simply uses 5 – 10g per day for prolonged periods with no loading phase at the beginning of the cycle.
Which Is Best?
Both loading and continued maintenance eventually lead to the same result, however loading creatine at the start of a cycle will obviously lead to faster gains. The aim of creatine supplementation is to fully saturate muscle cells for optimal performance, therefore doing this as quickly as possible with the use of a loading phase will lead to gains at a faster rate.
Creatine & Simple Sugars
Creatine is often mixed with simple carbohydrates that spike insulin levels. The premise of this is, that an increase in insulin levels (a hormone that shuttles nutrients to muscle tissue) will increase the absorption rate of the creatine taken with it.
This technique is valid, however caution should be used when taking creatine with a simple sugar. If creatine mixed with a simple sugar is used during a loading phase there will be a lot of calories and up to 4 insulin spikes during the day. Along with this comes the possibility of excess fat storage, mainly because the simple carbohydrate will add calories.
Pure Creatine Monohydrate
Pure creatine monohydrate does not contain any calories and is therefore perfect for use during a loading phase. This enables all the benefits of creatine without any excess calories. Although the absorption of creatine can be increased when taken with simple carbohydrates, loading 20g daily for the first week should totally saturate muscle cells without the need for excess simple calories.
Creatine Mixtures
Creatine mixed with simple sugars can be used pre and post-workout to increase energy, and the uptake of creatine ready for exercise. Also a spike in insulin levels at this time is totally anabolic, so there is no worry of fat storage.
Conclusion - Different Forms Of Creatine
There are now many different forms of creatine supplements on the market today with many different claims, however I personally think that powdered creatine monohydrate is still the creatine of choice. It is the best value, most proven, absorbs better than capsules and is not any less effective than the pretenders to the throne creatine ethyl ester, liquid creatine etc.
Click Here For More Information About Agora Creatine!
Browse Creatine Supplements
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Tuesday, 14 October 2008
The Low Down On Whey Protein
Whey Protein
Protein supplements come from different forms such as milk, egg and soy. Whey protein is by far the most effective source, essential for muscle growth (from milk). Trained athletes need to consume roughly 0.5g to 1g per lb of bodyweight a day to actively recovery from intense exercise.
Whey protein has the highest bioavailability of any protein substance on earth with a score of around 104 (egg being the closest food with a BV of 100). Whey protein is the bedrock of an effective supplement regime with two main advantages:
Cost: around 30p for 30g of pure protein
Ease of use: taken in a shaker and mixed in seconds
Protein supplements often use a mixture of whey proteins as they digest at different times and cost different amounts.
The three main types of whey protein are:
Isolate
Concentrate
Hydrolysate
Isolates are the purest form of whey protein available; they are above 90% pure protein by weight and very low in fat, carbohydrate and lactose. Isolates are digested very quickly by the body and are perfect post workout as well as any thime of the day.
Concentrates are anywhere from 30% - 90% whey protein by weight. Whey protein concentrate used in supplements usually hits about 80%. Containing slightly more fat and carbohydrate that isolates, concentrates are still very pure and beneficial and are also cheaper.
Hydrolysates are partially hydrolysed and pre digested therefore they enter the body quicker than eny other form. These are again more expensive than usual whey protein and are perfect post workout and any other time during the day
Other forms:
Micellar casein: is a very slow digesting protein sutaining amino acid release for up to 8 hours and is perfect to take at every meal (except post workout) and especially before bed.
Whey protein has a very high and complete amino acid structure ensuring its lean muscle building power. Some companies also add more amino acids to enhance the effectiveness of their whey.
Serving Sizes?
Take whey protein whenever you need it! Protein should be consumed every three hours to continually feed your muscles with amino acids, whey protein can be used as a cheap and effective form of protein – especially beneficial post workout.
Complimentary Products?
Taking carbohydrates with protein is very beneficial post workout to start recovery. Methoxyisoflavone and Ecdysterone will exert potent effects on the uptake of protein, they will increase protein synthesis and the ability to recover quickly using protein to build lean muscle.
Browse our Whey Protein
Protein supplements come from different forms such as milk, egg and soy. Whey protein is by far the most effective source, essential for muscle growth (from milk). Trained athletes need to consume roughly 0.5g to 1g per lb of bodyweight a day to actively recovery from intense exercise.
Whey protein has the highest bioavailability of any protein substance on earth with a score of around 104 (egg being the closest food with a BV of 100). Whey protein is the bedrock of an effective supplement regime with two main advantages:
Cost: around 30p for 30g of pure protein
Ease of use: taken in a shaker and mixed in seconds
Protein supplements often use a mixture of whey proteins as they digest at different times and cost different amounts.
The three main types of whey protein are:
Isolate
Concentrate
Hydrolysate
Isolates are the purest form of whey protein available; they are above 90% pure protein by weight and very low in fat, carbohydrate and lactose. Isolates are digested very quickly by the body and are perfect post workout as well as any thime of the day.
Concentrates are anywhere from 30% - 90% whey protein by weight. Whey protein concentrate used in supplements usually hits about 80%. Containing slightly more fat and carbohydrate that isolates, concentrates are still very pure and beneficial and are also cheaper.
Hydrolysates are partially hydrolysed and pre digested therefore they enter the body quicker than eny other form. These are again more expensive than usual whey protein and are perfect post workout and any other time during the day
Other forms:
Micellar casein: is a very slow digesting protein sutaining amino acid release for up to 8 hours and is perfect to take at every meal (except post workout) and especially before bed.
Whey protein has a very high and complete amino acid structure ensuring its lean muscle building power. Some companies also add more amino acids to enhance the effectiveness of their whey.
Serving Sizes?
Take whey protein whenever you need it! Protein should be consumed every three hours to continually feed your muscles with amino acids, whey protein can be used as a cheap and effective form of protein – especially beneficial post workout.
Complimentary Products?
Taking carbohydrates with protein is very beneficial post workout to start recovery. Methoxyisoflavone and Ecdysterone will exert potent effects on the uptake of protein, they will increase protein synthesis and the ability to recover quickly using protein to build lean muscle.
Browse our Whey Protein
Sunday, 12 October 2008
Fat Loss: How To Diet Properly
Nutrition & Weight Loss How To Diet Properly
Looking to lose fat or go on a diet regime that actually works? Then you have to follow some simple, proven techniques and strategies that can really help you shed those pounds!
Nutrition
The first and most important rule in weight loss is the amount of calories you eat. Forget the macro nutrients fat, carbohydrates and protein for the moment, you can cut out as much carbohydrate as you want, if you are eating too many calories from protein and fat you will not lose a milligram in weight.
You may have lost weight quickly in the past doing this, but did you put it back on? The majority of you will say yes. Why? The weight you lost during that diet was mostly water out of your body, you didn’t lose any fat or bodyweight. The body is about 60% water depending on body size, so it is quite easy to quickly drop weight without losing any fat.
To lose actual body fat you must cut your calories by about 500kcal below your daily usage.
Work out your daily calorie usage with our
Carbohydrates
Carbohydrates should consist of about 40% of your daily intake. Get rid of all those empty carbohydrate calories like sugar and processed foods and cereals. The bulk of your carbohydrates should come from real foods in their unprocessed state.
Great carbs to eat are:
Sweet potato
Brown rice
Brown pasta
Brown bread
Rolled oats
All vegetables
Fruit
Far from cutting carbohydrates out of your diet they should be a vital part of it, especially if you a training at the gym to burn extra calories. The aforementioned slow release fibrous carbohydrates will keep you fuller for longer, give you bundles of energy and also keep you regular!
Simple carbohydrates such as dextrose, white potatoes, white rice etc can be taken post workout only. These carbohydrates will promote fat storage at other times of the day, but post workout are perfect for boosting energy levels and will not be stored as fat.
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Protein
Protein should consist of about 40% of you daily intake
Protein is vital for active people and especially for those training regularly. Whilst losing weight we want to keep as much muscle mass as possible to appear toned. Protein will help rebuild muscle fibres after workouts and also keep you feeling fuller for longer
Great sources of protein are
Tuna
Lean chicken breast without skin
Salmon
Pork
Beef
Egg whites
Prawns
Basically all lean meats, fish, poultry etc!
For vegetarians good vegetable sources of protein are couscous, cottage cheese and wheat based products
Fat
Fat should consist of about 20% of you daily intake
Cut out virtually all saturated fats, these bad fats are terrible for you health and body composition. As a rule of thumb, any fat that is solid at room temperature steer clear of. Any fat that is liquid at room temperature is ok!
Foods that contain bad fats are
Hamburgers
Chips
Crisps
Fried food
Ready meals
Doughnuts
Cookies
You get the picture… basically staw away from all the food you know you shouldn’t be eating and also refrain from drinking fizzy drinks, even the ‘diet’ ones. The ingredients contained in these drinks will heavily promote fat gain and storage.
Good fats
Good fats are essential for healthy living and can help you lose body fat and beat cravings. The body needs these types of fat to perform literally thousands of processes in the body, including normal hormone production, which will aid in a desirable body composition.
Essential fatty acids
The group of essential fatty acids, as the name suggests are absolutely vital to attain through our diet. The body cannot synthesise these fats and they must be consumed in our diet.
The EFAs are Alpha Linolenic Acid and Linoleic Acid. They are abundant in salmon, tuna, flaxseed oil, pumpkin seeds or an
Other sources of good mono and polyunsaturated fats are
Olives & Olive oil
Avocado & avocado oil
Salmon
Mackerel
Herring
Almonds
Cod liver oil
Water intake
You can drink as much water as you like, if your body doesn’t need the water it will flush it through the system. Adequate water intake will also keep you from getting dehydrated, many people mistake thirst for hunger and then eat more calories! If you are dehydrated by as little as 2% your performance can be adversely affected by up to 20% so if you are trying to train hard to burn excess calories proper hydration should be taken into account.
Daily Intake
Your daily calorie intake should be split into 5 – 6 small meals daily. This will speed up your
As mentioned before you protein and carbohydrates should consist of roughly 40% each of your daily intake and fat about 20%. You should also carry this through to an individual meal level. So every meal should be made of roughly this amount of each macronutrient. Without going into too much detail eating the three macronutrients together will help you store less fat.
For the more advanced athlete or if you are cutting your bodyfat to ripped levels try eating the majority of your carbohydrates at breakfast, pre and post workout where the body is the least likely to store excess carbohydrate as fat.
Proper and sustained fat loss will happen slowly over a period of time and the process of dieting should be done correctly and intelligently. Crash dieting is unsustainable and will lead to more fat storage eventually. A sustained, clever nutrition and exercise programme that allows you to slowly burn the fat and keep it off, without too many cravings is a sustainable and healthy way to lose those pounds.
Oh, and remember its ok to cheat every now and then!
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Thursday, 28 August 2008
Great Post Workout Shake Idea
A great home made post workout shake for recovery!
80-100g rolled oats
1 scoop protein powder
1 banana
5g creapure creatine monohydrate
milk to your prefered consistency
blend until mixture is... mixed!
carbs, protein and a little bit of fat and some creatine, perfect for post workout recovery!
find out more about bodybuilding, supplements and workouts
80-100g rolled oats
1 scoop protein powder
1 banana
5g creapure creatine monohydrate
milk to your prefered consistency
blend until mixture is... mixed!
carbs, protein and a little bit of fat and some creatine, perfect for post workout recovery!
find out more about bodybuilding, supplements and workouts
Tuesday, 19 August 2008
Muscle building tips
We have just posted our latest article on www.hartnutrition.co.uk with some great tips on building some muscle mass - look for the articles link at the top of the homepage
Monday, 18 August 2008
Our new Creapure creatine
Hart Nutrition is very pleased to announce our new product - Creatine Monohydrate. Creapure is made in Germany using a patented system that creates an extremely pure product free from impurities such as creatinine. Our Hart Nutrition Creatine Monohydrate is the purest creatine on the planet and a great price to boot!
Visit our store www.hartnutrition.co.uk
Visit our store www.hartnutrition.co.uk
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