Bolt Fitness Center Dehradun

NEU-READ #14 : Should You Eat Before a Workout?
Old school: Exercising on an empty stomach will burn more fat.
New rule: Have a 150-calorie jump-start meal an hour or two before your workout.

Read More : http://www.fitnessmagazine.com/workout/tips/strategy/new-fitness-rules/

perfect or pretty? what do you think?

TIPS ON RECOVERING WITH HMB

Hydroxy methylbutyrate, better known by the acronym HMB, has been popular with strength athletes looking to enhance recovery from heavy lifting. Those not yet familiar with this amino acid metabolite should know that it's found in citrus, avocado and alfalfa, but the more concentrated supplemental form is probably best for optimizing recovery support.

Tips of maximizing HMB's potential can be found in a position statement published in the Journal of the International Society of Sports Nutrition. The society found that it's best to consume 38 mg of HMB per kg of body weight either right before or after training. HMB is effective in both trained and untrained subjects, and supplementing for 2 weeks before beginning a training cycle is ideal. When used in conjunction with a structured diet and training program, HMB can enhance recovery and improve muscle size and strength gains while helping to promote fat loss.

True Strength Moment: One tablet of ON's HMB provides 1,000 mg of hydroxy methylbutyrate. Use before and/or after weight training may provide recovery benefits above and beyond the whey protein shake you've made part of your routine. Give it a try to see what you gain from the experience.

BSN is pleased to announce the latest addition to its elite roster of athletes, Dallas McCarver IFBB Pro. The overall winner at the 2012 IFBB North American Championships, Dallas is currently the youngest professional bodybuilder in the world at only 21 years old. Possessing an already-massive physique with plenty of room for growth, Dallas has displayed a relentless drive to continually improve and maximize his immense potential in the years ahead, making him a perfect choice to be the next Team BSN star.

The 5 Best Biceps Exercises For Size!

1. Barbell Biceps Curls


The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy eight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.
When doing the exercise the primary thing to focus on is that you're not cutting the movement pattern short at all and that you're not allowing momentum to cause you to lean backwards as you hoist the weight upwards.

This is one of the most common mistakes with this exercise - momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.

2. Incline Dumbbell Curls


The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.
When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

3. Cable Curls


If you're looking to target the deep tissue muscle fibers, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.
You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.

4. Reverse Grip Rows


After you've included regular straight rows within the program, you may also want to consider adding reverse grip rows as well. These are going to place a slightly greater stress on the biceps muscles as opposed to straight rows so they will be a better exercise for strictly targeting the biceps.
Depending on what muscle group you think of contracting as you bring the weights up to the body (the biceps or the back), that too will impact the nature of the muscle stimulus.

5. Concentration Curls


Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the ex*****on of the exercise and place all the emphasis right on the biceps muscle.
There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.

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Mona Diesel.

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