If you’re living in 2019 and don’t know that smoking is terrible for you, then you’re living under a rock. Smoking affects athletic performance due to its influence on heart rate, breathing and blood pressure. Fortunately, bodybuilding helps assists with stopping smoking because of people wanting to improve their lifestyle and physical performance.

Smoking and Bodybuilding

There’s an increase in airway resistance and decrease in oxygen absorbed by the blood, due to the effects of smoking on respiration. A smoker’s heart beats 30 percent faster than a non-smoker. Additionally, there is reduced blood flow from your vessels which reduces performance caused by the increase in heart rate and blood pressure. Important in bodybuilding is the push of the final repetitions or extra half-hour of cardio. Since smoking decreases lung function, you are breathless when you require air the most. Because smokers produce more phlegm, this phlegm partially blocks airways, reducing proper respiration. There is less oxygen available to muscles and higher levels of carbon monoxide, which binds with hemoglobin rather than oxygen. Tar interferes with the cleansing system of the lungs, allowing pollutants to settle there. Smoking reduces maximum oxygen intake by 10 percent and can damage testes cells, which produce testosterone.

Immediate Effects of Smoking

While few would dispute the long-term damage to the body done by smoking, there is now evidence that smoking has immediate effects on the brain, cardiovascular, respiratory, gastrointestinal, immune and metabolic systems. Contrary to popular belief, smoking increases stress and alters brain chemistry, specifically the neurotransmitter, dopamine. It causes bronchospasm, increases phlegm production, causes persistent coughing and decreases physical performance, including the ability to exercise and lift weights. It hastens atherosclerosis, and the nicotine in as few as five cigarettes per day increases bad fats. Smoking constricts blood vessels and increases heart rate and blood pressure. Mucous production in the stomach is inhibited, leaving you more at risk for peptic ulcers. Smoking can cause sinusitis, rhinitis and pneumonia. It interferes with absorption of micronutrients, especially vitamins C, E and folic acid, leading to deficiencies which cause disease. All of these may affect a competitive bodybuilder as he pushes his body through exercise, dehydration and diet.

Long-term Effects of Smoking

There is hardly a part of the body that is not affected by the chemicals in cigarette smoke. Bodybuilders should take note of the effect smoking and a reduced level of oxygen has on their ability to lift weights. In addition, lack of oxygen and narrowed blood vessels can cause strokes. Smoking can cause gum disease, tooth decay and bad breath. Mucus secretion in the lungs in reduced, leading to chronic coughing. Nicotine raises blood pressure and causes the blood to clot more easily. High blood pressure from smoking can damage the kidneys. Carbon monoxide robs oxygen from the blood and leads to cholesterol deposits on artery walls. Smokers are at risk for cancers of the mouth, esophagus, throat and pancreas and ten times more likely to get lung cancer and emphysema as nonsmokers. Forty percent of male heavy smokers will die before retirement, compared to 18 percent of nonsmokers.

Other Effects

When the body is involved in fairly strenuous exercise, such as running, swimming or playing competitive sports, it needs more oxygen to be delivered to the muscles it is using. Both bronchospasm and increased phlegm production cause airway obstruction, decreasing overall lung function, which then leads to poor physical performance. Smoking has been shown to stunt lung development in teen-aged girls, which limits their adult breathing capacity. In addition to affecting your present fitness state, smoking can limit your future physical potential when done at a young age.

Ok let’s get real. If we’re talking about being serious about lifting, coffee isn’t going to do the job.

The name “pre workout” tells you all you need to know. Atleast that’s how its marketed.

So as it turns out, pre-workouts aren’t as crucial as the fitness industry tells you they are.

We made a coffee vs pre workout analysis and separate the truth from the lies, by what drink is best for specific individuals and who should avoid it.

Can Pre Workout be Replaced by Coffee?

With an average cup of coffee containing almost 100 mg of caffeine, replacing your pre workout with a freshly made hot brew, is a perfectly reasonable decision.

You may not get all the jazz that pre workout powders offer, but with enough caffeine pumping through your veins, whether you go for a quick Espresso or a creamy cafe latte, you can be pretty sure of a nice energy boost.

But the most significant thing about coffee is that it usually has just as much if not more caffeine than specialist workout supplements does. And if you’re prepared to brew it yourself, a mug of coffee is likely cheaper than a scoop of pre workout powder.

Here’s the typical amount of caffeine in the coffee of various brewing methods:

  • Drip or Filter: 115-175mg
  • French Press or Plunger: 80-135mg
  • Percolated: 64-272mg
  • Boiled (Greek or Turkish): 160-240mg

The 3 Benefits of Having More Coffee

Better Fat Burning

Take a look at any popular fat burning supplement, and I can almost guarantee caffeine will be in there somewhere. Being a natural fat burner, it is one of the few ingredients that we can be quite sure is doing their job.

So, how much fat can you burn?

Let’s take a look. One study shows that a dose as reasonable as 200mg can increase metabolic rate by between 3-11%. The average increase in the volunteers was 7%, which is not too shabby at all.

It’s worth noting though, that if you’re a regular coffee drinker, there’s a good chance you’re already getting this metabolism-boosting benefit. In which case, you could either drink more coffee or a take a pre-workout powder, which may have other fat burning ingredients in its formula like CLA.

Significantly Boost Physical performance

As the most commonly used psychoactive substance around the globe, caffeine naturally stimulates the CNS, which increases levels of adrenaline in the bloodstream, to prepare your body for hard physical training and exertion.

By activating the central nervous system, more fat cells are broken down than usual, and as a primary energy source within the body, fats can be used to fuel your training efficiently. How about that for fat burning?

As for your performance in the gym, an analysis of 40 independent studies, suggests that you can expect a performance increase of around 12%. The best results, however, were enjoyed by those doing endurance-activities, rather than short-term exercise.

While caffeine may not do a lot for your 1rm strength, performing extra sets, whether it be biceps curls or squats, becomes less challenging for the body. This is great for your gains seen as, up to a point, more sets equal more muscle growth.

Young muscular man in gym doing exercise. Showing his muscles.

May Decrease Type 2 Diabetes Risk

According to the Harvard School of Public Health, caffeine actually raises blood sugar levels shortly after consumption. However, it is also brimming with goodness in the form of antioxidants, which can significantly decrease the risk of type 2 diabetes over the long term.

And long-term prevention is what’s most important.

A study of over 40,000 participants found that those who drank at least 3 cups of coffee or tea per day, were 42% less likely to develop diabetes than those who did not.

Similarly, one study showed a 67% decreased risk in those who drank, wait for it… a whopping 12 cups of coffee per day. It’s worth noting though, that this is just one example and as the authors of the paper noted ‘more work is needed’ to understand why coffee has such a positive effect.

Are Pre-Workout Powders Better?

When we’re deciding if anything is better than something else, context is critical if we want to make the right decision. Do you think it’s’ better to get your fat from nuts, or from the fast food place down the road?

It’s definitely from the nuts, right?

For most people, nuts are indeed a better choice. But if you’re allergic to nuts, they are just about the worst possible fat source on the entire planet. You see how context is critical?

Ok, let’s move one. For gaining muscle mass and having the most productive training session possible, we definitely believe that pre workouts supplements are superior to coffee.

When it boils down to it if caffeine was the only ingredient that mattered, then pre-workouts wouldn’t even exist, and we’d all be pouring coffee into our shaker bottles like mad people. But apparently, that’s just not the case, as you’re about to find out.

Here’s why Pre Workouts Could Be Better

Quicker Muscle Recovery

While energy is definitely the name of the game in the pre-workout world, nobody can deny the importance of recovery for muscle growth and sports performance. 
Do you think powerlifting records were ever broken while the lifter was nursing sore muscles?

I highly doubt it.

And while coffee can easily give us an equivalent energy boost, it can’t provide us with muscle repairing ingredients like BCAAs and citrulline.

The most compelling advantage that pre workout powders offer us is that they combine many of the top ingredients into one mixture, which makes it much more convenient than taking 4 or 5 different supplements.

Better Muscle Pumps

Whether you’re willing to admit it or not, we all love the Arnie-acclaimed muscle pump. There’s no better feeling in the gym than blood racing though your muscles, veins popping out of your biceps, and fire raging through your quads on leg extensions.

But being a natural vasoconstrictor, caffeine temporarily limits blood flow around the body, which reduces the intensity of the pump. Based on this fact, coffee is just about the worst pre-workout drink for getting a pump.

However, traditional pre-workouts contain a heap of caffeine too, meaning that they’re also guilty of toning down your pump. The solution?

Make sure you take a pre-workout with either citrulline or arginine. Both are natural vasodilators, which may help to cancel out some of the pump-limiting effects of caffeine.

Of course, depending on how much you enjoy the pump, you can go ahead and just take citrulline without caffeine. But for most people, the small decrease in the pump — which you won’t even feel unless you do high reps — is unlikely to affect your muscle gains at all.

Who Should Go With Coffee?

Choose coffee for a predictable, yet pleasant boost in energy. Make sure you find the right dose for you through. If you begin to feel jittery or on edge after drinking your brew, then you’ve definitely taken too much caffeine. However, if you barely feel a thing, go ahead and double up on your espresso.

Unlike pre-workout supplements which only boost performance, coffee has a long list of healthbenefits that may help your body more in the long run.

You should also go with coffee if you’d rather not chance it with questionable supplements, that have a million different ingredients you’ve never heard of.

We’re not saying pre workout powders are dangerous, but they are not created equally at all, and we recommend doing some in-depth research before pulling the plug and buying a tub.

Who Should Avoid It?

Avoid coffee if you want the best gym pumps possible. Being a vasoconstrictor by its very nature, it reduces blood flow to the muscles and doesn’t contain any arginine or citrulline in it’s beans (obviously), which both increase muscle pumps nicely.

Pre-workouts and coffee aren’t meant to be taken together, or even on the same day. If you already drink one, don’t add any coffee into the mix, because your caffeine intake will be too high, which can cause problems.

Who Should Go With A Pre-Workout?

Anyone can benefit from taking a pre-workout before the gym, to train harder and longer than usual. However, those who will get the most from it, are those seeking the maximum muscle growth, performance, and the fastest recovery.

However, it is worth noting that as exciting as they may be to take, they are not a cure-all. While the can really amp you up before your sets, pre-workout won’t instantly add muscle on your body or make you leaner.

That said, the modest benefits you gain in the energy department, make you train harder and capable of tolerating more sets, which leads to more muscle mass over time.

We also cannot overlook the benefits of beta-alanine and citrulline. While beta alanine helps the muscles to buffer away performance-liming lactic acid, citrulline speeds up recovery, providing us with a better muscle pump, which can be very motivating when we’re working out.

Who’s Best Off Giving It A Miss?

  • Those who don’t want the hassle of understanding all the different ingredients on their tub.
  • Those on a budget — brewing your own coffee is very cost effective much of the time.

The Verdict

You just can’t go wrong with an honestly brewed mug of coffee. While we are definitely proponents of supplements around here, there’s no denying that the likes of arabica and robusta beans each boast a heap of benefits that you just can’t enjoy by taking a pre workout supplement.

On the other hand, it’s hard to deny the effectiveness of favorite ingredients like beta alanine, citrulline, and BCAAs, which commonly feature in many of the top supplement formulas.

While the coffee vs pre workout debate will never be completely answered, we hope you enjoyed our take on it. Whichever route you decide to go down, remember that a good session at the gym will give you the biggest endorphin rush of all.

A bad workout day is like the fearful Friday the 13th. The superstitious believe this day is full of bad luck and a dark day of higher likelihood to have something go wrong.

Are you among this group here? You might be fixing your superstitions by that old time craftiness that we know of. Yes, that lucky horse shoe hanging over your door and may be that betel leaf filling your pockets for 24 hours of the Friday. Well, I may not blame you, many have the same trouble to work their imaginations for positivity. Nobody wants to be a victim of dark hours and you don’t want that goddamn care to manifest before you.

When your Friday the 13th gym session turns out to be a horror, you don’t have to let it stop you from building your fitness goals. In fact, the best way to solve a problem is by confronting the trouble. This way, to solve your bad luck scenario on a gym outfit combat that with crushing workout.

Below is a list of 6 tips you may consider valuable to your workout in the gym.

1. Maintain Cardio Regularly

Cardio is super important, truly important. Take for this case; a man running behind you with a chainsaw to slit you into pieces and then you find out you have never been as fit as you thought – you had left your cardio habit at some point. If you are a gym-fit pro, you exactly know what I am reflecting here.

We don’t render cardio as baseless but we highly advocate for its continuity to keep your health on check. It is very important. Yes, we also know that it might not be that kinda of your like-training but just know it has quite a number of benefits. For instance, it is the one that can reach you to your fitness goal, it can increase your endurance and burn a ton of calories. Not only these are the benefits, majorly, it greatly improves your cardiovascular health.

The cardio, which we might also refer to aerobic exercise, is known to increase your mood generally and gives you a sense of well-being. Simply put, it makes you feel good!

2. Use that Friendship System

Take advantage of the gym friends and workout classes who can help you stay motivated. They can support you become accountable and bring this fun working with them. Importance of having a partner or a group to workout with is that they will help you accomplish your fitness journey.

In other cases, when you have few guys depending on you, it will be quite motivating and put you along your fitness discipline to start and finish your training session. And, there is safety associated with working in numbers. At times you may not feel like working out and may despair in finishing your exercises or resort to skipping a workout. But you just need that buddy system to keep you on toes.

3. Ensure you fulfill your Nutritional Needs

When you are chasing for your fitness, your first priority should be of proper nutrition. You don’t need to be told that you workout with a full stomach. However, good nutrition starts from the kitchen to choices of nutritious foods. Plan your diet strategically with nutritious snacks between the heavy and rich meals. Always remember that poor nutrition is a hindrance to achieving your optimal goal. But consider trying a meal prep which is good in saving time and rocks you up for great time nutritional achievement.

4.  Enhance Your Safety in the Showers

There are many people using showers some of whom you might not be aware of status. Also, there are many bacteria that might be breeding up on the floor and walls surfaces of these showers. When you don’t take caution of how you clean up in them, you might well fall a victim of another person’s disease.

So, when using the gym shower, you ought to be weary of getting your body attached to the walls as well as having yourself a flip-flop that keeps you separated from the direct surfaces. Ensuring caution may help you escape the horror part of illness.

5. Take Caution on Excessive Rest

When you go excess with your exercises there comes a time when you need a holy rest-time – you are not a robot! You very well know that even as you are a lover of workouts, you will need the numerous short breaks between your workouts sets.

But, I might caution you about the length of your resting. Examine your goals and your workout styles, are they in anyway fitting to that recovery time? It is important to be careful that you don’t overpass your breaks to the point where you spend much of your time in resting than when exercising out.

6. Just Avoid Too Much of TV at the Gym

Watching TV at the gym kills your motivation to workout. It might be fine to watch TV for your cardio session but when you are to engage your workout, it might not add up to the intended value. TV is not that healthy if don’t adhere to the training schedule. It might turn out working against you with severe emotional effects.

That sleek or slothful behavior that guys camp in front of the big screen for bulk of time while you need to be working out can deprive or paralyze your fitness goals. With the very limited number of time of each day you have to workout, utilize it maximally for your improvement.

Final Viewpoint

It should not be a nightmare to achieve your nightmare dream. Keep caution and serve the best workout for your improvement. Habits and imaginations need to be quite linking to your goal. You are only going to make it if you have a different mindset that beat out that Friday the 13th super-imagination. You can walk out of it with a greater target hit and achieved mission. Be courageous to reach your optimal fitness!

There are ranges of fitness trackers in both the market and in various countries today. In a Jupiter Research (2017), there has been a projection that by 2021, over 75 million Americans will be using at least one fitness tracker which may include a range of pedometers to smart watches, fitness wearables to phone apps.

A study done in 2016 indicated a contrary provision by revealing that fitness trackers have increased the amount of physical activity wearers but this has been associated with limits to quantifying every aspect of one’s life. The main danger to the population brought by these fitness trackers have been found to associate unhealthy obsession by which some track every step taken and every calories burned. Further, to some, they have become insensitive to their body’s messages while stereotypically lingering on numbers.

These wearable trackers have got a certain addiction that may capture your physical and mental ability to severe consequences. The following are some of the demerits that you need to away from your path:

  1. Preferring Data to the Messages given by the Body

Fitness trackers tend to encourage people to rely on data rather than paying attention to their body messages. Being a hindrance to a better workout, it has dictated the success of a workout and health status.

Fitness tracker should not determine the success of your exercise. For instance, you need to evaluate how you feel both physically and mentally. If you feel something wrong, you need not to rely on that tracker – means your body has given you a red signal. Just before doing any good commitment with your fitness tracker, ask yourself if you are able to add weight you are lifting, or if you could take recovery moment or if you could make progress with the patterns of your movements.

2. Data Obsession

Obsession is not a one day commitment to end into it. Well, you may be tracking every activity involving your heart rate and workouts. You might be fixated on a certain number while you track steps you walk and every minute you are active. And not only that, you continue to keeping tabs and onslaught data from fitness. With all these chain of one activity into another, you are likely forming a habit and even more critical, a data obsession.

For example, there was this friend of mine who one time had forgotten his tracker watch just before he had started his training session. Surprisingly, he had insisted on rescheduling his appointment for the next time because he felt that he could not do any progressive work without it. And just as it can be obsessive to track the amount of calories consumed by you and measuring every dozen of food, so it can be with a one wearing a fitness tracker.

To prevent this you have to have one great understanding; that every time you are not likely to perform in a same manner. Certain times you will do well as other times you are likely to be poor. You need a good literal or figurative ‘note to self’. For instance, remind yourself that there are some days you might suffer stress, dehydration, poor nutrition or lack of sleep which may inhibit your performance. You can take care of yourself by taking some days off and enjoy some light of active recovery. But, you might land into some trouble if you endeavor hard to outperform the numbers which the tracker had collected before. For example, you are likely to burnout or sick or maybe injured.

3. Intrinsic Motivation is Reduced

That data which you may extract from the fitness tracker may be an external reward. Though, it can hinder your inner motivations for physical fitness and overall well-being as explained by Lucia Grosaru, a clinical psychologist, a psychotherapist and the author of the psychology blog. With external rewards, they tend to reduce intrinsic motivation for activities that you may find enjoyable. A study published in the International Journal of Behavioral Nutrition and Physical Activity established that exercising intrinsic motivation is a more powerful predictor of any long-term exercise engagements than external motivation.

4. Fixed Mind on Quantity Rather Than Quality

By tracking the measurements of your heart rate and steps taken or even the minutes while doing activity, you can easily be tapped onto the quantity of numbers you see reflecting on the screen even when the quality of the workout is wanting. For example, you can do a 20 minutes of weightlifting and well, it will increase your optimal heart rate and even burn out your calories effectively. But when that kind of workout had a poor form, it may as well be worthless.

There was a paper published by The Journal of Applied Physiology in 2014 that indicated the value of quality rather than quantity. The paper stated that in exercises, quality counts more than quantity. A specialist in exercise Physiology, Menachem Brodie had given many people whom he had seen edged off to overuse injuries or mental and physical burnout since they had so much concentrated on numbers by trackers.

In short, don’t obsess yourself with doing more minutes of calories burning while working out. Rather, identify yourself with the quality of the workout and enjoy your progress.

5. Engaging in a Comparison Contest

Many people on active training sessions want to be what they see others are. At times we call this ‘unavoidable temptation’. So, even when you see what friends or family fend for to achieve their goal through a fitness tracker, it may not be your call to participate in that competitive comparison. The fact that one make 10,000 steps as you make 5,000 steps ought not to be your basing scenario to adhere to the ends of fitness tracker. You need something calm, relaxed and enjoyable past keeping the tracker gadget you are relying on.

And if you find yourself fallen into a comparative and competitive elements of your fitness tracker by your friends or family or any other group, you are always free to keep off and focus on achieving your personal fitness goals. Get away from comparing yourself to other people working out by a fitness tracker.

6. Concerns in Mental Health Problems

There have been mental health issues such as eating disorders, obsessions and perfectionism which require a limitation from use of fitness tracker. Like people with obsessive eating and compulsive disorders (e.g. anorexia) will be checking their fitness tracker almost hundreds of times per day as they count calories, check their heart rate and use it oppositely from the intended purpose.

Some of the signs that may alert you of mental aggravation are like;

  • Choosing activity that burns calories fervently over one that aids pleasure.
  • Neglecting responsibilities, friends, families and others just to exercise.
  • Exercising only for calorie deficit
  • Overthinking on when you will get down to exercise.

7. Retards You Efficiency

You will be holding yourself back when you rely on the fitness tracker to tell you every mileage you have covered on your run or what couple of minutes it has taken you to reach a destination. Marisa Michael, a certified personal trainer and registered dietitian at Real Nutrition in Portland, Oregon advises that if you are pacing your individual workout so that it is the same every time, you may find that you are artificially keeping yourself at a comfortable fitness lane.

8. Thinking It’s a Magic Fix-All

Wearing a fitness tracker have made people to imagine highly of how they can reach the workouts of their goals. As is the case, they falsely assume that you have a greater motivation wearing a tracker in order to perform better. However, in a study done and published in the Journal of the American Medical Association indicated contrary to what this is that those who had self-monitored their diet and exercises had consequently lost more weight than those who used a fitness tracker to monitor their workouts. The capture by the study reflected that there was effectiveness or efficiency of workouts when people had not use a fitness tracker.

Therefore, if anyone workout and keeps too much focus on fitness tracker data, he can be detracted from his/her personal desire and ability to do one or one more set or even one more mile.

Where muscle building is concerned, Viagra might not have the chances of being thought of first. Nonetheless, new science indicates that this small-sized blue pill might actually be the answer to one’s bodybuilding prayers.

Look at it this way, you are running out of gas, full of sweat, crushing into pieces, tired and pumped full of blood. You are fatiguing fast but you know that you have no choice but sticking to it. Are you on the verge of finalizing a high-strength squat session? Or are you the type that leaves your girl in a wet mess on the bed, quivering?

It could be each of them, especially if the small-sized blue pill known as Viagra is in picture.

From what Schwarzenegger, the master himself, said, he had to have a pocket full of the stuff. He said, “I am like getting the feeling of cumming in the gym; I’m getting the feeling of cumming at home; I’m getting the feeling of cumming backstage”.   

 So, let’s examine if the pill, Sildenafil, really helps build up.

Here is what you are going to learn:

  • Viagra, the brand name for sildenafil, was first brought in as a medication for vascular health but speedily became a treatment for erectile dysfunction.
  • Sildenafil may aid in the increment of muscle function and protein synthesis as a prescription medication. This is only in untrained fellows.
  • Sildenafil slightly increases testosterone.
  • Some of the side effects associated with Viagra include stomach issues, headaches, and blurred vision.

What is Viagra?

When it was introduced, it was designed for the treatment of pulmonary hypertension, high blood pressure, and angina pectoris.

Sooner than later, scientists discovered that it actually helped better in guys with erectile dysfunction.

About 100 million men worldwide and 30 million U.S. men aged between 40 – 70 use Viagra on prescription. Most of whom are struggling with low sex drive or erectile dysfunction.

In a nutshell, Viagra (sildenafil) is a medication prescribed in the treatment of vascular conditions and erectile dysfunction and it is commonly used globally.

Does Viagra have the potential to boost strength and muscle mass?

Many fellows understand that there is need to grab every small opportunity coming their way for them to maximize their gains in sports. And that there is more to it than just a clean diet for a stage-ready physique.

Bodybuilding is no joke. It is a lifestyle. It is a religion. It is a job. So if one takes it for granted then they won’t achieve anything. When something new that has the potential to boost muscle strength and mass comes along then it is worth taking note of.

But is sildenafil really good as it is claimed to be as far as matters muscle strength and mass are concerned?

Viagra enhances flow of blood through an increased production of nitric oxide

Sildenafil has recently been claimed to offer exciting performance benefits.

It is classified as a PDE-5 inhibitor. They block the action of cyclic guanosine monophosphate (cGMP) thereby enhancing blood flow that helps more blood to your junk, triggering relaxation of smooth muscles, and stimulation nitric oxide production which is a blood vessel dilator.

This blood flow enhancement is the main principle behind erectile dysfunction treatment.

Nitric oxide enhances stamina by boosting the blood flow. It has the power to increase power output and strength, reduce time-to-fatigue, and build unbreakable endurance and motivation.

Although there are better nitric oxide boosting pre workout supplements, Viagra could still have some value for enhancing performance. Therefore, Viagra could result to an improved performance in lifting by causing a boost in blood flow via the nitric oxide pathway.

Viagra has a chance of increasing protein synthesis and reduce fatigue

A study by Clinical and Transition Science uncovered an interesting finding.

They had two groups of healthy men with one taking 25 mg of sildenafil per day and the other a placebo for a period of six days. Both groups were taken through same tests for strength, muscle structure and fatigue before and after the treatment.

The findings were that; sildenafil was able to reduce muscle fatigue while increasing muscle protein synthesis at the same time.

What these findings mean is that there is more muscle mass due to potential remodeling of muscle tissue and elevated protein levels within the muscle cells. Since it was a short term project, actual muscle growth was, however, not determined.

Also, it should also be noted that the subjects in this study were older men with an average weight of 125 lbs. and not heavy weight lifters. These physiological phase of these individuals puts them at a high risk of muscle loss.

Also, it’s worth noting that the maximal isometric strength and power of the subjects did not change.

Is testosterone increased by Viagra?

Apart from testosterone being the primary hormone in males responsible for androgenic and anabolic gains, it also plays a key role in lifting.

An increase in testosterone levels is associated with an enhanced muscle mass and strength, increased energy, motivation and determination, lowered body fat and more lean tissue and an elevated stamina and endurance.

So, well, back to the question; is testosterone increased by Viagra?

Though there isn’t conclusive evidence, Viagra might enhance testosterone

A study in the Andrology journal discovered that testosterone levels increased in a group of men aged between 40 – 70 years with low testosterone after a high dose of Viagra was given to them.

In comparison to a premium natural testosterone booster or regular strength training, the increase due to Viagra is very minimal. Viagra increases total and free testosterone concentrations by 103 ng.dL and 31.7 pg.mL respectively. These changes are modest.

Does Viagra use cause side effects?

Let start by giving a disclaimer; the small chance of muscle gains won’t come free.

Just like other synthetic medications, Viagra comes with a number of side effects. They are in the form of:

  • Muscle pain and non-specific back pain
  • Headache and dizziness
  • Diarrhea
  • Stomach pain, nausea, and sickness
  • Sleep issues and insomnia
  • Blurred vision

Summary on Viagra and bodybuilding: Is it a tough decision?

Sildenafil is a medicine prescribed for vascular health which is also used to treat erectile dysfunction.

Findings from clinical trials indicate that it has a possibility in aiding performance and also help in building muscles. However, the benefits in these trials have been understudied. Also, they were limited to untrained men.

Each and every gym has its specified code of conduct. These rules are to be followed to the latter and some are put on clear display over the wall.

In well-established gyms, these rules go beyond written rules. They comprise of strictly unwritten set rules that are passed down from generation to generation of passionate lifters.

Regardless of where one is in the world, there are certain things they cannot do. It may be because they are dangerous, disgusting, annoying, or all the three.

It is because of this reason that bad gym etiquette guide has been developed so those ruining it either knowingly or unknowingly can finally stop.

Why this guide to bad gym etiquette?

Some people don’t just get it! The fact that they are adding on mass gives them ‘I can do whatever I want’ thought in the gym. Ok, we get it, you got immense biceps. But get this straight; we don’t give a damn!

There are some things gym goers do that quite piss off. Not only do they suck to other gym goers, but also to the staff, equipment, and the entire globe.

Listed below are Shredded Academy’s ten holy commandments towards not being a complete nuisance in the gym. So let’s go to it right away.

The Ten Holy Gym Commandments

  1. You shall not smell bad
  2. You shall wipe up your own sweat
  3. If you can pick it up, you can put it back
  4. You shall not hog equipment
  5. You shall not butt in
  6. You shall not stare at women
  7. You shall not talk loudly on the phone
  8. You shall not spread your sickness
  9. You shall not curl or shrug in the squat rack
  10. You shall not undeservedly seek the attention of others
  1. You shall not smell bad

Let’s call it fumigating the gym. There’s nothing worse than an individual with no sense of personal hygiene.

Everybody sweats. We all do. It is even worse during a tough gym session. One would think Shredded Academy is fighting monsters. We shower each and every day, seven days a week, four weeks a month.

There absolutely no reason to smell like some piece of shit. Soap and water only costs a dime. Furthermore, most gyms have showers and this is included in the membership fee.

When people train hard, they breathe hard and therefore they need to breathe and smell smell-free air.

One should not be the reason stench air is polluting other people’s airways. So after workout, go and shower, put on some clean clothes, brush your teeth and come back to the gym when you are really fresh.

2. You shall wipe up your own sweat

There is nothing disgusting like finding a sweat filled surface or bench when you are just psyched, pumped, and ready enough to kick a set.

It is just disgusting and sickening.

First, sweat is potential source and path for some nasty infections. Right from MRSA, Hepatitis B Virus, Staph, Impetigo, Flu, and Cold. 

It costs nothing to grab a towel and wipe up yourself. Not forgetting that the surface and bench too could probably be suffocating in your sweat. Do not spoil our gym mood.  

3. If you can pick it up, you can put it back

It literally takes less time putting dumbbells and other weights back on the rack. There is no need to leave weights scattered all over the gym place.

If one can move around weights, even if they are big-bodied, it only means they are big enough to return them back. This will reduce potential hazards in the gym place.

By so doing, you are saving other gym users time, effort, and injury. Also, you’ll be a favorite of many.

4. You shall not hog equipment

This is for the ‘have it all’ mindset guys. Many at times you go to grab a weight that is fairly idle and you are treated with resistance from some guy who is purporting to use it. Funny enough, they are on a different workout.   

Guys who want to perform a superset, giant set, triset, and god-knows-what kind of set literally at the same time. Denying other gym users opportunity to use certain weights.

It is usually nice to share. Save the supersets when the gym place is packed. Do not keep others waiting just because you want to go all at once.

5. You shall not butt in

Let’s be frank, faithful lifters know one or two things pertaining lifting. That is from pre workouts, snapbacks, diet, periodization, and name it all.

Not everybody needs unrequested advice when working out. It does not fit in well when a random guy butts into somebody else’s set uttering supposedly what one is doing wrong. Just keep it to yourself even if it is factual.

If people need help, its upon them finding it on their own and probably, their hired trainer serve the purpose.

Kind request; do not disturb.

6. You shall not stare at women

Women should be able to workout without having to undergo and deal with irritatingly gazing guys. If she’s rocking a tight fitting outfit, that’s none of your business. Maybe it’s a way of showcasing her hard fought effort. Or maybe, she’s just feeling good in it because it feels good to train in tight fitting outfits.

Irritatingly gazing at a woman does not create chemistry. If she’s interested in you, she’ll probably let you know. And most importantly, stay with your advice, if that’s too much to ask, refer to the fifth commandment.

7. You shall not talk loudly on the phone

Just so you know, the gym area is a holy place for worshiping the weights and pushing ourselves to new heights and limits. Everybody is here to smash goals, not decibels into the ear canals of the real dedicated and passionate players.

Therefore, annoyingly loud phone calls in the gym is not necessary. Not only are you becoming an eyebrow-raising person, but also you are becoming a nuisance to the entire team players working extremely hard to get those weights off the surface.

In the gym, work your lungs out and save the chat for later.

8. You shall not spread your sickness

It is funny how some people believe in sweating out sickness. It is a misadvised idea.

Ever asked yourself why guys often get flu or common cold-like symptoms from overtraining? It is because of the natural immune suppression.

If you fall ill, or pick up an infection while training, the best remedy is rest and seeking medication. Just by the virtue of breathing hard and heavily during training makes other people in the gym susceptible.

Therefore, stay at home (or hospital) and live to lift another day. Give others the chance to lift safely.

9. You shall not curl or shrug in the squat rack

Curling in the squat rack offers zero benefit. Absolutely zero. But it makes one look like a total jerk.

Let’s make this simple and clear; you want to curl or shrug in the rack, stop wasting valuable space specifically designed to make super-heavy quad busting squats possible. Leave the rack for those who train like real men.

10. You shall not undeservedly seek the attention of others

Deliberately making a scene in the gym by throwing bars and weights around like an insane person. The same goes for excessive noise makers who grunt loudly and scream from non-impressive lifts.

The final commandment dictates not to undeservedly seek attention. Everyone in there knows you’re working yourself out, and we also are working ourselves out. Some might even be admiring your efforts.

Be cool and stay calm in the gym.

Don’t forget, the earlier bodybuilders in time are watching

 These are just some of the bad gym etiquette. Be keen to learn the culture of the place and see how lifters handle themselves. It just takes a little bit of the sixth sense.

Every different gym has their own practices and way of doing things. A behavior that can be tolerated in one gym could not be tolerated in another. Keenness, caution, and courtesy are key.

Consider your own actions, how they make you feel, and how they could make others feel. It’s never too late to fix baggage.

A better breathing is a required element of training after nutrition and every other provision for quick recovery. Up to now, you have heard about pre- and post-workout practices that ensure recovery to either build muscles or to trim fats except good breathing. This article provides you with techniques for good breathing that improves health and recovery process.

The Three Techniques of Good Breathing

When we talk about breathing exercise, you might be thinking about breathing in or out. No, there are also techniques and fashions of this that can bring a better recovery effect onto your body in between your workouts. Go through the below three techniques and learn new things here.

  1. Crocodile Breathing

This technique that originated from the Gray Cook is ideal when your secondary respiratory muscles needs to be kept out of process. It involves facing down with your body and using the ground as a tactile cue to eventually make you feel good by expanding your belly through a 360 degrees turn. Basically, it is the most effective corrective exercise for breathing.

Steps for Crocodile Breathing

One thing to be focused on here is the quality of the movement and not the quantity. If you do it perfectly, it becomes a part of your routine habit.

  • Start by lying on the floor, your stomach touching the floor on that prone position.
  • Make your fists join and rest your head passively on them.
  • Point your toes down as you keep your legs as straight as possible.
  • Relax your body in this central position.

You must note that in the beginning, the position of your hand and head will be quite uncomfortable. But, the significance of resting your head on the fist is to maintain the head in a neutral position with the head straight and not twisted in anyway to have very open airways into the lungs, and to maintain a more relaxed position away from tension and stretch. This is done by elevating the arms and the hand and the secondary muscles (neck and upper trap muscles).

You take correct positions to allow proper breathing at this stance. This permits you to focus on the quality of your breath and further allows for motor learning and skill transference.

While onto the position, adapt the following tempo of breath;

  • Inhale for about 4 to 6 seconds
  • Hold your breath for about 2 to 4 seconds
  • Exhale for about 4 to 6 seconds

You need to make your focus onto the expansion of the belly and its movement pattern. Breathe into the floor as you expand your diaphragm. Expand the breath also through the sides of the torso together with the lower back. Have a partner for an effective moment who will touch your sides and use a block on your lower back to push up against each breath. Then shift your focus to your tempo of breath.

When Should You Use Crocodile Breathing?

This technique is effective for athletes re-patterning in their early stages of breathing. During their first stages, they struggle a lot to dissociate compensatory chest breathing from their deep-belly breath. This technique will serve them as a corrective exercise to make them adjust their breaths appropriately. If the progress is positive, the technique should be discontinued but the skill should be maintained on daily basis of training and/or activities.

  • Parasympathetic Recovery Breathing

There is always an intermediary period between your last set and the time where your central nervous system is jammed during the workout. The effective way of minimizing the CNS jamming is by applying or using the recovery breathing as the day’s final exercise before you wind up the gym session. This is the so-called parasympathetic recovery breathing.

You will need to carefully monitor your loads and also recover in between these sessions for an optimal training. Though most lifters do focus only on the training and overlooks important processes of body recovery. But, how does that quick recovery come about? We need adequate nutrition, hydration and most importantly also, a breathing technique to aid for parasympathetic recovery.

Steps for parasympathetic recovery breathing

  • Find a quiet area of the workout space that is away from music or noise.
  • Lay on your back with your head resting on the ground.
  • Elevate your legs to above heart level with knees slightly bent.
  • Elevate your arms overhead.
  • Close your eyes and relax the body.

In that position, you allow every muscle and nervous element to come restore back its normality function. Then focus on your breath.

Adapt the following tempo of breath;

  • Inhale for 3 to 4 seconds
  • Hold your breath for 2 to 3 seconds
  • Exhale for 6 to 8 seconds

Lay down there until you have turned off the sympathetic switch and before leaving the workout station. Also, attempt methods like positive mental imagery to increase efficiency of this technique for the few minutes of rest. You can set an alarm for your prescribed duration in order to avoid checking the clock. Just enjoy a few minutes on the floor in celebration of the great workout you had just pulled out.

When should you use parasympathetic recovery breathing?

In cases of getting jacked up or jammed for hour hours after training, this technique will work best for you? It allows you to recover as fast as possible and be relaxed on daily basis. People training in the morning are likely to initiate or spark some sympathetic response through the action of nervous system and may eventually fail to catch up with their normal training. They have to stay the whole day until they have regained their potential energy and strength to continue their workouts. Without the recovery process, this can limit their muscle and strength performance, and of course can keep you from enjoying your life.

Instead of waiting for this damn exhaustion, you can free up the body tension or stress in between 3 to 5 minutes after training. This effects into reactivating your CNS for further work and gives an added gearing of continuity before winding up your day’s workout. Though it looks weird at the beginning, but it can set you up for go-for-it positivity with a much higher strength and energy of continuity.

  • Tactical Breathing

This method (also called box breathing at times) is more of goblet squatting and then back squatting. Before imposing this technique onto a trainee, first of all address any dysfunctional breathing patterns and make a dynamo for improvement. After you have acquainting to belly breathing skill, continue to another skill. For instance, from supine to kneeling to standing. In the spaces, enable your breathing art – breathe properly, and develop it as a habit. Then you can implement the tactical breath.

Don’t use tactical breathing as you go on with a workout, it may be imperative. Try it rather on a calm and unpressured environment at first until you form its habit.

Steps for Tactical Breathing

  • With your legs crossed on another, sit on the floor and maintain your spine straightly supported by the wall.
  • Rest your hands on your lap.
  • Keep your eyes closed and relax in this position.
  • Inhale for 4 seconds (approximately 4 counts). Use your chest, your belly and your shoulders in that order to do that.
  • Hold your breath for 4 seconds at the top of the inhalation.
  • Then exhale for 4 seconds using your mouth.
  • Pause at the bottom of the exhalation for few seconds between breaths.

For this breathing technique to be automatic, you must continue practicing. Afterwards you will proceed to kneeling and standing breathing too. Do add that into your training after you are well acquainted.

Adapt the following tempo of breath;

  • Inhale for 4 seconds
  • Hold your breath for 4 seconds
  • Exhale for 4 seconds

Well, tactical breathing is highly effective in optimizing the exchange of breath in the lungs and the cardio-respiratory system. That 4 second pause is a rejuvenation for grading back the sympathetic response, mechanically speaking and the active tissues. One may need a bunch of breaths during the rest periods from intensive and aerobic exercise to quicken recovery.

When Should You Use Tactical Breathing?

Use tactical breathing during your intensive-training rest period to optimize your intra-set recovery. It functions to steady your central nervous system. This way, it allows for a more complete but full mechanical and systemic recovery. You should not sit around huffing and puffing for after every tough set of squats – you need to be above the game! Tactical breathing allows for faster adaptation and easier recovery. When you quickly recover, you are likely to perform the best in your training. In process, you will waste very less energy and can streamline into a longer training session.

Measuring the Impact

Once you feel that comfortable calmness in your body, you have well reached it. Refine your skills with crocodile breathing if you find it a struggle. If these don’t work, get a coach to take you through these. Personal psychologist can also be a good idea in this matter.

What is Swole?

Swole is a synonym of swollen. It is featured amongst the true alpha-males across the gym floors with extra-muscularly chests and a mountain streamlined physique. In simple words, swole is great muscles and big-bodied feature. To feature deeply, the back of a swole man is stacked with lean mass but with huge chest working out on heavy trunks of weights – a sort of real-life Conan.

This article will get you swole through a plenary guide by Shredded Academy that includes mindset, planning, training & routines, nutrition and supplementation.

Step 1: Work the Mindset

The most famous swolemen in the planet have one thing in common, that is, the mindset. You must be yourself first. Only gage yourself towards swole if you know you can achieve what you desire or achieve being huge. The swole men have formed a swole mindset and lifestyle; they breathe, live, eat, and even sleep everything swole. It is something they chose to dedicate their lives to – an iron life, to say. They spend enormous amount of time every week to grow bigger muscles and make it a priority to work hard to achieve this.

The swole mindset is very important to develop before starting the engagement to grow a swole. It needs consistency even in stress or any other problems. The mindset maintain you from being pulled away from a determination to being swole.

Get down to this business!

 Step 2: Plan the Procedure

You might value planning to grow swole. You may need an optimal time of eight to twelve weeks for an observable positive change rather than a night of hard training. Most pros schedule their session during the winter months when almost all lifters have started to feast big and are less worried about being beach ready. Provided you maintain the required consistency in the workouts and nutrition plan, you can achieve your purpose in any time of the week. Get your plan working with consistency!

Step 3: Stick to Training & Routines

Stimulate your muscles by intensively lifting heavy weights. Adaptation forms when this lifting culture is maintained.

Building Muscles

Effectiveness of building muscles is attributed to lifting weights and progressive overloading. How does lifting weight initiate muscle building? It inflicts damage to muscle fibers that leads to microtears. In turn, feeding on a nutritive diet initiates the repair of these damaged muscle fibers and tissues involved.

With progressive overload, you continually add weight on to your bar for an intense workout. You will never be able to gain muscle if you don’t increase the required intensity. Once you start working out the entire rep range of an exercise, you need to increase the weight a little more. For instance, if the workout calls for 10 bench presses and you know you’ve got 12 in you, increase weight until you can only hit 10.

            How to Achieve Hypertrophy

To achieve hypertrophy, volume of the workout must be increased. If you are not aware, volume is the overall amount of work done within a specific period. Multiply load by reps by sets to find the volume of your workout. No more traditional eight to twelve rep ranges.

Hypertrophy is when the cross-sectional area of muscle enlarges and making that area appear bigger. It all lies in total volume to swell the muscles to achieve your goal. Most weightlifters aim at 15 to 25 total sets per muscle group every week to achieve the right amount of volume. But as for beginners, they have room to adapt faster than the experienced lifters. Considering your experience is advised to limit over-lifting or under-lifting. Indications of overtraining are depicted by excessively sore, weakness or low activity.

How to Choose Exercises

We can recommend you of hitting the iron with a full-body intensity rather than taking on individual muscle group per session at a time.

The following are the benefits derived when on full body workouts for hypertrophy:

  • With lower load-volume per workout, it lessens soreness
  • There is faster recovery due to a lower number of sets per muscle
  • Full-body workouts better influence size than splits
  • Increases the levels of testosterone and growth factor hormones. This is caused by higher amounts of muscle activation
  • There are comparatively less exercises needed than split workouts.
  • If you train with full-body routines, it also allows you to hit bigger compound lifts.

Examples of full-body workout that are able to get you swole;

  1. Bent over dumbbell flyes (3 sets of 12 reps)
  2. Bench press  (4 sets of 6 reps)
  3. Back squat  (4 sets of 6 reps)
  4. Lat pulldown  (3 sets of 10 reps)
  5. Dumbbell Romanian deadlift  (3 sets of 8 reps)
  6. Seated cable row  (3 sets of 12 reps)

Rest and recovery

Essentially, longer rests contributes to a heavier lifting and enables you to increase the volume. So, rest as much as you may need it – it will work for your favor. If you need more, don’t resort for a 30 second crush in between the sets.

Take three days off every week for a perfect recovery. At times there accompanies great body resistance in hitting high volumes and the body may give a signal for rest. Give yourself a break because this will attribute to your growth. You will give your body some time off to rejuvenate and repair itself and the CNS will reset appropriately. Then the muscles will repair up and build up.

Step 4: Good Nutrition

When you eat greatly, you grow your muscles greatly too. The rationale behind this is, you have to replace the energy lost by burning down with eating big. Hence, you as well achieve the energy to grow the muscles.

What do the swole guys do to maintain their mass? Simple. They eat big and always. With a big body size again, one ought to have frequent belly filling for calorie burning. For instance, a structured approach of growing muscle involves having a smart-surplus. You can add a 20-25% increase on top of your maintenance level to supply enough energy without risking too much fat gain.

Formula for eating with a surplus

Below are steps to find out calorie for maintenance:

  1. Find your basal metabolic rate (BMR) by the formula, BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
  2. Multiply your BMR by your activity level e.g. Sedentary (little or no exercise): BMR x 1.2, lightly active (light exercise/sports 1-3 days/week): BMR x 1.375, moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55, very active (hard exercise/sports 6-7 days a week): BMR x 1.725, extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9.

After this calculation, add 20-25% to insert the calorie surplus.

Note: You should keep tracking your calorie maintenance because it increases as you grow.

Macronutrients of muscle gain

For energy our bodies may require the following three types of energy for high energy:

  1. Carbohydrates which provides 4kcal per gram
  2. Protein which provides 4kcal per gram
  3. Fats which provides 9kcal per gram

Though, you can sufficiently tap energy from carbohydrates and fats if you want to gain mass. Carbohydrates are main and preferred source of energy where after ingestion they get converted into glucose and stored as glycogen in the liver and muscles. Glycogen is the best form of stored carbohydrates that can easily be broken down to release energy and activate the process of muscle building.           

If you are going to use fats, you will require adequate oxygen. Hence, aerobic activities including running, walking or swimming may be better for breakdown of fats for energy. Generally fats are essential for production of testosterones and in aiding nerve health. It can also be used to give energy-dense within ingredients. While, protein should be your last resort when tapping for energy. Protein is only left for building that big and powerful muscle, though this cannot work unless you have sufficient fats and carbs in your diet.

Step 5: Main Nutrient is Protein

Protein’s building blocks are known as amino acids. These are used to fix the damaged tissues and permits an adaptation to build up and grow. Lifting weights always causes micro-tears in the muscle fibers and tissues. It especially occurs when the tissue becomes more relaxed. In addition, you are bound to develop lactic acid (a metabolic byproduct) causing toxic effect on muscle fiber and mechanical tension. 

Amount you should eat

When you are training, it is recommended for you to take between 1.4 to 2.0 g of protein per kg of body weight per day. You are not restricted to add up the protein intake. The number recommended only provides for maintenance and building the body.

Note: Spread your protein intake amounts over the day. Per serving, take over 25 g overlapped between carbs and fats to energize muscle synthesis.

Step 6: Supplementation

Specific supplements perform certain functions for either body deficiency or to stimulate a body activity like muscle gain. The supplements given to swole men are sort of tins of ammunitions taken as tablets. Though, they are packed with nutrients to support massive muscle growth.

Some essential supplements include:

  • Pre-workout; gives power through the biggest lifts with a batch of high-quality energy
  • Creatine; improves the overall strength, power, and size gains
  • Testosterone boosters; taken to optimize muscle building androgen hormones
  • Protein powder; used to conveniently bolster intake throughout the day

Final Word

The main purpose remains to develop a swole body. You must eat big as you lift hard and do every other thing you can to meet your expectation. Be swole in everything and be ready to learn from those already swole. You can follow them in their sites for daily inspiration and even imitate their workout moves.

Finally, to get swole you must engage your anabolic state. Eat a good quantity of proteins, and workout for an eight hours minimum time..

Basic Hydration and Bodybuilding Principles

Hydration is the process of increasing fluid in your body, or say drinking water. I believe you know what bodybuilding is on the other hand. If you are going for bodybuilding, you are going to hydrate your body adequately. These two always are as dependent on another as a needle and a thread. One needs to drink a lot of water to stimulate muscle building and fat loosing from the body. Though being overlooked by many, it is one of the simplest technique to try for effective fitness.

The fact about body hydration is based on the science of the body itself where about 60 to 70 percent of the body is composed of water. This makes water very essential to promote good health and enhance a good physique.

However, many people are not into drinking water, making water one their least priorities intake. Cases of couch-dwelling inactive boobs are promoted by this ignorance. And not only these do suffer, in the sports section we have weightlifters, athletes among other fitness-minded individuals also facing diverse health issues for lack of proper hydration.

Merits of Hydration

The following is an enlightenment that indicates how drinking plenty of water is important for the body physique. The lists include specific effects and benefits of being hydrated:

  1. Hydration again increases physical strength. While dehydration of 3% water loss effects into decrease in muscular endurance weightlifting power output, hydrating the body before the workout gets you empowered to train more intensively. This eventually gets you more strength and ready for building muscle.
  2. Hydration will help you to reduce the water weight. On your dehydration status, you are likely holding a lot of extra pounds because your body is kept on suspense on its next reception. So, it must keep the balance of water to electrolytes ratio. Thus, you only excrete excess water weight upon sufficient hydration and this reduces the bloated look while increasing the muscle vascularity.
  3. Hydration increases energy and focus. While hydration leads to reduced concentration and energy, increased exertion perception, negative mood changes and intense fatigue, hydration reduces those by enhancing your energy and clarity, and makes you much happier.
  4. Hydration aids to wash away excess toxins. More toxins are produced in the process of dieting and fats metabolism which produces a great volume of waste byproducts. Drinking much water is therefore very important in times of losing weight because you need water to initialize the process of metabolism and also to clean the system afterwards.
  5. Hydration aids the body to metabolize fats. If you drink appropriate amount of water, it gives your body a conducive environment for important functions to go on. Functions such as metabolizing fats requires sufficient water in the body and involves the kidneys and the liver. How does this happen? The liver does metabolizes body fat as the kidneys filters it for wastes and toxins. This only happens with proper hydration where the kidney filters effectively from a less concentrated medium composed of toxins. On the other side, if the body is dehydrated, kidneys will rely on liver for some vital functions hence the liver does not fully work to metabolize on dehydration.
  6. Hydration reduces food cravings. Water fills up stomach to some extent. In turn, it turns off the feeling of hunger and shuts off the food thoughts for some time. Though this can work effectively for weight loss purpose. We attribute this to the effect of a restricted diet plan on hunger. Water is the best cushion for keeping your hunger on check especially when you are fasting.
  7. Hydration reduces the chances of overeating. Drinking water before a meal will reduce bad food habits, even taking excess. It can be your rescue when you have problems with your eating habits.

Water Prescription

It has always been that a normal adult should take eight glasses of eight ounce per day. We deem this as inconsiderate to those who intend to build muscles or lose fat. Therefore, the lab geek’s equation of 8 by 8 did not well screen on to those lifting weight for this purpose. Thus, this is not up to the mark with the heavyweights. 8 cups of water just doesn’t cut it unless you’re an average Joe Couch-Potato, whose only form of physical activity involves reaching for heavily buttered-popcorn, clicking the remote, and the occasional “forearm workout” with the help of Baywatch re-runs.

Guidelines for Drinking Water

Majority of the people might resort to 1 gallon of water per day. However, this is determined by some factors involving the person as below;

  1. Bodyweight

If your weight is more, you will need more water. Use baseline calculation of bodyweight (lobes)/2 = number of ounces of water to drink.

Replace Your Water Loss

To be properly hydrated replace every water loss from your body. You might have lost water through perspiration and excretion. Consider the two factors below;

  1. On hot climate drink more water, if indoors and hot, do also increase water intake.
  2. When on strenuous activity, do consider rehydrating to replace water lost through the exercises. You can take your weight before and after exercise also to determine the weight of water loss.
  • Control Your Drinking Pace

It is not very wise to drink a large amount of water at once and forget about it. It needs to be consistent. You should therefore increase the pace and amount of water you drink before, during and after workouts and when the climate of the environment is hotter.

We recommend 1 gallon of water intake per day to avoid being precise every time which might consume your best part of concentration and might appear difficult to achieve.

How to Avoid Dehydration

  • Strive for a Clear urine. That color of your urine indicates your hydration status. Enough water in the body is indicated by a clear or a very light yellow urine while a dehydrated body is indicated by a bright yellow or yellow-brownish urine. Be aware however when you take a strong multivitamin, it tends to turn urine into a bright shade of yellow even when hydrated. In addition, if you scarcely urinate, there is a possibility of dehydration.
  • Don’t get thirsty. That sensation that makes you want to drink water is an already a sign that you have become dehydrated. The body signals when the water levels cannot support its functions related to water normally.
  • Don’t get cramps also. Cramps are also an added signal of water being required in your body. During exercises that are strenuous, you are likely to get cramps – meaning you are dehydrated. However, this is not as clear cut as of thirst and urine determination because there are other variables such as electrolytes/sodium and low-carb diets that could be have effected to cramp. Yet generally, poor hydration is a likely cause of cramps.

Things to Consider Before Increase Your Water Intake

Your bathroom visits increases: You will be forced to pee much frequently until your body adapts the increase in intake of water. It will take some few days before you get back to a normal less frequent urination – very important when it comes to bodybuilding hydration. On the bright side of this; you have a legitimate excuse for leaving the room, a great thing if you are in school or have a boring job. Though you should not adapt an abrupt change of water into an enormous intake, just do it gradually and increase by time.

Don’t take excess water; Condition caused by overdosing water or taking it in excess is called hyponatremia. If this occurs, it can be fatal though, it is very rare to be heard of its occurrence. For someone to overdose, you would take a lot of water over a very short time and effect into soaking the body with water. You should not try this.

How to Stay Hydrated: 4 Tips

If you have water intake goals, these 4 tips will guard you with a formula to go about it. At times, they can be unbearable but you can attain them. They include;

Be strapped with a water bottle. It minimizes on frequent moves to the water source and readies you for frequent hydration. That would actually require effort.

Use the emptied milk containers to encourage you to drink water. Since you need about a gallon of water a day, you will conveniently use the milk jug once. Also, you can track how much water you drink each day. However, you probably don’t want to carry your milk jug in public unless you’re really that much of a meathead.

Keep drinking water. Schedule your water drinking times across the day. It is better than one gigantic jug of water intake. It ought to be your habit to continue sipping in small but frequent times. It is easier this way.

You can add flavor on your water. If the water tastes good, you will be motivated to drink it. Add lemons or maybe use the MiO Liquid Water Enhancers and any other flavored waters.

General Advice

Remember hydration is important for your bodybuilding. Don’t think twice just grasp a glass of water and do the gulping. It is more health and good for your step-forward exercises.

1. Absence of a training logbook

There is need to get a logbook If an individual lack one. Reason being;

For instance, the past Monday they trained chest. So they did 275 for 9 reps on bench press. The next session for bench press is here, and, therefore, the logbook will be a handy tool for reference to remind an individual about the target to be beaten.

The logbook will inform one,

That, these are your previous training session’s numbers. Today go a notch higher than the previous session.

Now that is the basis around a logbook and that is what it will inform an individual every time they open it up. It will tell an individual how far they performed last time out, and how much they are needed to perform during the next session.

A logbook will tell an individual if they did better or if they are still stuck in progress.

It is important for growth, as it keeps record and accounts for an individual’s performance. It is a constant reminder that, to get better, then there is need to train harder and surpass previous performances.

Opening up the logbook and seeing the numbers in it is the most satisfying and dissatisfying thing at the same time. Disfigured numbers mean that the training session consumed all your energy and jotting down the numbers was a struggle which is a good sign. Also, jotting down bigger numbers than the last time out is satisfying.

If the numbers in the logbook, six months down the line, do not look and get bigger, then that will have an indication on an individual’s stagnated look.

2. Training ADD

The mistake individuals make and which is not productive is to study and try to copy the training of highly built individuals and come to the conclusion that these individuals’ current training style is solely responsible for how built they are.

Any individual who has developed a physique or certain level of strength that can be admired, went through a gradual process that molded their training into what it is currently. To be successful, pick up some basic principles that will carve into the brain about how growth is going to be achieved.

An individual need to pick up a certain weight, and do reps with it. Next time, do more reps than the previous time. Conduct this with a handful basic movements and for an elongated period of time and results will be inevitable.

For instance, one should pick a weight that they can do 8 reps with. Each time out, they should try to do more than 8 reps with it. When they get to 12 reps with that particular weight, then they should increase the weight.

That is basically what is supposed to be done while starting this training process. Do not worry about switching out a few things here and there, as this will occur gradually. Focus on the following during training:

  • Squat
  • Deficit stiff-legged deadlift
  • Supinated-grip pulldown
  • T-bar and Barbell row
  • Incline dumbbell press
  • Bench press
  • Overhead press (dumbbell and barbell)

Throw in the usual mix of triceps work, curls, chins, dips, and others while staying with overload that is progressive on those movements. Going from an 80-pound dumbbell for 8 reps on the incline bench to 100-pound dumbbell for 12 reps would definitely get an individual bigger. The back would grow bigger with a transition from 245 x 8 on the barbell row to 315 x 8.

That is the secret, and it should be for a decade or longer. It is difficult nowadays to find an individual who can adhere to this set program for a period of two weeks.

To transform into a beast, then there is no magic. One really need to attempt the tried and true principles of muscle growth and select a few and appropriate techniques that they will focus on for the next decade. No shortcut.

3. Sticking to exercise that is not productive

Select movements and practice movements that feel natural and that one really enjoys doing. Practice with this for a long period of time.

The fact that they are natural, and that one enjoys doing them, progress and gaining that is consistent is inevitable.

This is in response to individuals that keep on asking “Can I do this? Should I do that?” every now and then.

These are questions that cannot be answered. The best way of finding out is by trying out and by the end of the day one will find out what to focus on during training.

An individual doesn’t have to ask for permission for them to carry out a certain training task. Below are two questions to ask oneself that will help in decision making:

  1. Is there a high possibility of the exercise experiencing progressive overload?
  2. Do I enjoy it?

Do not put much weight on opinions of individuals on the internet proclaiming on what should be and should not be done and just by looking at them one cannot tell whether they have stepped foot into the weight room.

Stop doing exercises that you hate and is unproductive. Instead, have the two questions above answered and you will have the best training package that will yield results.

4. Stop focusing on insignificant exercises

In this time and era, there is more information on training that seems to have more starter individuals confused on how to grow large and get strong.

Most of this information is packaged in a matter that is not easy to comprehend, visualize, and understand. Without a video, in most cases, one can hardly understand what is being talked about and how to do it.

Movement execution is important, but it does not need to be so complicated.

To know whether an individual’s execution is excellent, here is a simple way to tell:

  1. Feeling the muscle you are working out when performing a movement
  2. Getting a strong peak contraction
  3. Kicking the movement to commence with the muscle that is targeted

If all the above are done right, then you are doing exemplary. But if the muscle contraction cannot be felt then probably:

  • An individual is going too heavy in sustaining a mind/muscle connection
  • One is excessively dominant in another muscle group that is being involved in that particular movement
  • The target muscle is not initiating the movement

To get this right, make the load lighter or pick a different exercise.

5. Poor understanding of brutally hard training

Research does not take into account subjects who are advanced enough in their training to make training to failure work effectively.

Training brutally hard naturally limits volume while eliminating junk volume at the same time. It is beneficial as it enhances time efficiency and confers metabolic benefits that junk volume cannot give.

Every study on brutally hard training does not take into account advanced weight lifters as most of them tend to select lifters of 1-2 years’ experience.

Some training programs downplayed by studies produce muscles in heaps. For instance, doggcrapp training, has proven to be effective in mass muscle and strength gain.

Doggcrapp is a brutally hard training technique that involves a few rest/pause sets, while pushing the rep and loading numbers for each and every workout.

It is clear from advanced weight lifters that the true working sets for certain muscle groups during a specified period is way beyond that which some studies and scholarly trainers suggest.

Therefore, for beginners, there is the need to cultivate the ability of making extra effort each time you go into the gym beyond that aforementioned in studies.

6. Too much hype for social media

It is quite usual nowadays to find a group of individuals with a camera in the gym to take a video or picture so as to make a post on social media. Most of the time they do shitty exercises.

Their followers on social media, see the post and try to imitate what their ‘idols’ are doing.

A few years back, heavy lifters could participate in high level competitions for an elongated period of time mainly because they went smart on their joints by focusing on rep sets and reduced bar load.

That has quite changed nowadays as most individuals fall victims of injuries after a short spell of dominance in strength sports.

Safe for those individuals with a massive following trying to make a living. But for the individual trying to seek attention on social media, that is the reason behind your stagnated growth.

Biggest muscle growth is characterized by eating. The gradual accumulation of muscle protein is a slow and devastating process.

For individuals in 40s, it is probably not a feasible option, but instead, it is advisable for young individuals probably in their teens or twenties as this is the right window for accelerated muscle growth.

Social media should not dictate one’s desires and goals towards muscle gain. It should be from deep within.

7. Addition of gloss on what is most important

For an individual to get better:

Break the rep rules, eat extra ordinarily, have sufficient sleep. When it comes to training and eating get out of the comfort zone.

Identify and stick to specified training programs that have a high degree of progression and get brutally strong on them rather than hopping from one training program to another.

What other people are doing should be the least of your worries. Instead, train hard, eat adequate, and have sufficient sleep.

Some motivation for doubting and discouraged trainees, it is just a matter of always adding weight to the bar and adding another repetition. And of course being disciplined to your routine.

That’s it….