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Muscle Building Information |
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Know All about Power Push Ups
Push ups are the most convenient way to build up your chest, shoulders, arms and upper back. It can be performed at any place, and you don't need to carry your gym with you wherever you go. Do you know that most of the men who train with weights cannot do single handstand pushups? When I first found this out I was stunned. A few Things to keep in mind: Ř Always keep your hands slightly wider than shoulder width apart, with fingers together and pointing straight ahead. Ř If you have ever had any shoulder pain, stick to the 90-degree limit. Deeper push ups can stretch the shoulder capsule and put strain on the joint. This can cause pain. Ř Start in the upper position with your arms straight. Ř Inhale as you lower yourself towards the floor. Ř Don't go lower than forming a 90-degree bend with your elbows. Ř Exhale as you push yourself up from the floor. Ř Don't lock your elbows at the top. Ř Your back should be straight. Don't let it sag and don't stick your butt up in the air. Venkata Ramana is a Fitness Enthusiast and a Professional Body Builder. Visit his Body Building and Cancer websites and gain maximum Information to stay fit and healthy.
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What Causes Muscle Growth? 01/08/09
by Rick Mitchell
In order for muscles to grow, three things are required: About the Author
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers.
2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel.
3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.
Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength.
This will deplete the muscle's energy stores and cause microscopic damage to the muscle tissue. During recovery, these stores of glycogen and phosphocreatine will replenish from carbohydrates and creatine ingested as food or supplements. Amino acids supplied in the diet will trigger the protein synthesis that repairs the damaged muscle and lead to the creation of bigger muscle fibers.
To achieve continuous improvement you will need to keep reaching for higher levels of training intensity otherwise the improvement process will grind to a halt. Fortunately, this is relatively easy to plan for provided certain basic principles and rules are clearly followed. Subsequent articles in this series will examine these principles in detail.
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