If you want to know if Occlusion training, otherwise known as blood flow restriction training, can help you build muscle faster, then you've come to the right place.
Blood flow restriction training is a bit of a hot topic in the bodybuilding community. Along with it sounding scientific, some are saying introducing blood flow restricting bands may be one of the most revolutionary developments in weight training of the 21st century.
What is occlusion training? Here is a brief definition:
Occlusion training, or blood flow restriction training, can be defined as the training of muscle(s) while limiting blood flow to these muscles. This is typically done by performing high intensity, low weight, lifts while using some form of tourniquet or band to limit blood supply to limb being trained.
I remember the good ol’days when a barbell was your only choice for squats deadlift and bench. How things have changed, google anything fitness related and you will find rigorous strength training courses, be inundated with dietary advice and receive a generous helping of “bro-science.” Well, it turns out that some of the shiny new toys our modern gyms have to offer might be worth a second look.
It just so happens to be the case that for most of your weightlifting requirements, a trap bar is an excellent tool for the job. You may have seen one in your gym, or you might have heard someone talk about how easy it is to perform a balanced deadlift or shoulder raise with them.Continue reading
Why should you fuss over expensive accessories — knee sleeves, knee braces, knee wraps — for such a small part of your body. That little cap that connects a very long portion of your body deserves some tender love and care as it does lots of hard work for you in the gym. Knee problems are among those more common injuries and are infamous for keeping you from lifting or even exercising for a very long time.
I assume that this is something you would like to avoid, thus I wrote a short guide on your most common knee accessories.Continue reading
Among the most common -- and most debilitating and nagging -- kinds of injuries anybody has to deal with are those involving the ankle. If you're searching for an ankle brace you probably know this already.
When it's sprained, twisted, or just banged up, chances are it hurts like hell. A year ago I sprained my ankle playing soccer, and although minor, the swelling and pain was intense. Athletes -- and active people in general -- are especially susceptible to ankle problems, whether from running, jumping, or kicking a football incorrectly, which happens to be what happened to me!
And when that happens, you will probably end up looking for a sturdy ankle brace to alleviate some of the pain. Ankle braces can help avoid injuries such as sprained or twisted ankles, they keep the foot and ankle straight and supported.
These are not to be confused with other ankle gear come in many different configurations, from ankles sleeves made from stretchy neoprene, to ankle wraps made from fabric. These are designed to lower the risk of hurting your ankle, but are not strong enough to help you recover from an ankle injury.
Should you find yourself already suffering from an ankle injury, ankle braces, NOT ankle sleeves or wraps provide some stability and support as you recuperate. You may find yourself wearing one for several weeks to keep you from re-injuring yourself, especially as you try to stay active and mobile and wait for swelling to go down.
Quick Top 5 Ankle Brace Cheat Sheet
ASO Ankle Stabilizer (Best Budget Pick)
Zamst A2-DX Ankle Brace (Editor's Choice)
What do celebrities like Beyonce, Kim Kardashian, J-Lo and Nicky Minaj have in common. Here's a hint, it ain't talent, except for Beyonce who can actually sing 🙂 It's their soft and round booties that drive the men crazy.
While most women with big butts can thank genetics, or surgery in the case of Nicky Menaj...it is still possible to accentuate your backside through diet, supplements, and exercise.
So, here are some practical stepsfor getting a soft and squishy butt.
The deadlift is considered to be the king of all exercises.
Why? Well if you were to only do this one exercise at the gym, it will improve the strength and size of your arms, back, abs and legs. Therefore, I think its really important that you buy a good pair of shoes, since they go really well with a good set of deadlifts 🙂
So, let's tale a closer look at why you need deadlift shoes, why you should not wear typical sport shoes when doing deadlifts, and the pros and cons of going barefoot.
“Milk’s leap toward immortality” is a label many cheese connoisseurs and foodies would use on cheese. Like wine from fermented grapes, the product of fermented milk and its incredible variety has much loved the world over. One such type of cheese is cottage cheese that is under the category of fresh cheeses.
Often, it’s the most popular things that cause great divides between people. Cottage cheese is no exception. Many people swear by the richness, versatility, and health benefits of this fresh white cheese. Meanwhile, it completely repulses others.
So, what does cottage cheese taste like and what makes it such a polarizing food? Read on!
Read more: 5 Of The Best Pre-Workout For Cardio And High-Intensity Exercises
Do you know what testosterone is? It is a hormone secreted by the testes, which is a part of the male body. However, you can see this hormone in lower levels among females.
With that, you can also call testosterone as a male sex hormone. Moreover, testosterone is also a drug or medication that you can administer into the system. You can do it intramuscularly, transdermally, or subcutaneously.
In men, it can be given off by the testes, which you can find in their scrotum. It is a primary hormone among men, but the ovaries of women also secret low quantities of testosterone.
But, you need to know that this particular hormone in men has a half-life, which depends on the type of testosterone. So, the question is how long does testosterone stay in your system? Read on to find out more about this hormone.
Here are the various kinds of testosterone and their longevity:
Among all sorts of this hormone, testosterone propionate has the shortest life span. In fact, its longevity lasts up to 2 to 3 days. So, your body can remove the tiniest traces of this hormone, and it will no longer become present in your system for 11 to 16 ½ days.
You can administer and introduce this hormone to your body via the means of injecting it. So, knowing that it only lasts for a while, you have to inject it every other day for efficiency.
Today, you can use this hormone as an anabolic steroid, especially for weightlifters and bodybuilders. Also, you can treat testosterone propionate for deficiency of the male hormone.
You need to remember that propionate is an additive responsible for testosterone’s life span. It usually lasts up to 2 to 3 days on an average. However, it may still last for four days at its peak longevity.
It may not be the longest lasting type, but this testosterone can last for a long time. But, compared to testosterone propionate, testosterone enanthate can last approximately at 10 ½ days.
That way, this hormone has an advantage. You do not have to inject this type of hormone as often as you have to with the previous kind.
As with other forms of testosterone, it will also give you strength and facilitate the growth and development of muscles. Also, bodybuilders usually use testosterone propionate.
The third type and the testosterone with the longest half-life are the testosterone cypionate. The reason behind its longevity is that the chain of this hormone comes with eight carbon atoms.
It is greater than the two other testosterone mentioned above. Also, it stays in the fatty tissues via your intramuscular injections.
The way this kind of testosterone works is that it releases the hormone at the peak of 24 to 48 hours. Then, it goes to its average level for 12 days, with the longevity that lasts around three weeks or 21 days.
Unlike other testosterone mentioned previously, you do not have to give it every other day. You need just to administer it once every week. So, it is least painful and cost-efficient route to go when you want an injectable testosterone.
When it comes to the half-life, there are a few factors you need to know. These include:
Although documents are supporting the lifespan of testosterone, you need to remember that it will still depend on the chemistry of your body. With that, other people’s testosterone will last shorter or longer than the half-life suggested.
Some of the features that may impact your testosterone longevity are age, body mass, plasma proteins, dietary intake, metabolism, renal and hepatic function. Once the ranges change, there’s a chance that it can influence the absorption rate and full life span of the hormone.
Aside from biological features, one of the factors that affect the half-life of testosterone is the dosage. It plays a vital role in dealing with the lifespan of this hormone and how long it can remain in your body.
The more you inject testosterone into your system, the longer it can stay.
But, you may administer some of these types on a day-to-day basis. On the other hand, you may inject the other sorts every other day. For hormones with longer life spans, you may give it once in each week.
While the intravenous route is often the method most people prefer, you still have seven other ways to inject testosterone. Here are some ways you can give this hormone:
While this is a choice that would fit those people who have a phobia of needles, selecting this route may mean that you can absorb less testosterone. Also, the hormone may also be disregarded faster in your system.
It is a method of administering testosterone in the way of patches. You can just stick or tape it on your skin. Also, this is one way you will not feel much pain when you want to inject this hormone. However, the half-life is a downfall because it can only last up to 1 hour and 18 minutes.
The entire durations indicated above are from injectable testosterone. It may be painful. However, it is such an excellent way to give testosterone because its lifespan may be longer than the other forms of testosterone.
By now, you may have realized how tricky your hormones, especially your testosterone. A little imbalance may cause a few health effects and changes. A far safer alternative to start off with would be to use a mass builder, like Serious Mass, to gain weight and muscle more naturally.
However, if you are low on testosterone, or you feel that your levels have dropped in recent years, this is normal. You can expect that your T-level may decrease as you get older. In fact, that’s the reason why a lot of athletes and bodybuilders inject testosterone in their systems.
Thus, it is crucial that you know the type of testosterone and the half-life of each. That way, you won’t ever come to the point of overdosing the hormone. Also, by doing so, you won’t ever experience low levels of testosterone.
Calisthenics is a series of bodyweight exercises utilizing your own weight to build muscular power and endurance without supportive equipment. Some of the best calisthenic exercises you can do are pull ups and chin ups, two of three ultimate pull-up forms, but more about this later...
Weightlifting might seem very simple to a spectator’s eyes. However, if you try taking it to another level, you’d realize that there is so much more to lifting than just being able to raise a barbell high.
There are lots of several other factors that might affect the effectivity of your lifting. The different kinds of the bar such as a curl bar, how much does a curl bar weigh (or any other bars), the correct form and such among all others. And so today, we will be focusing on several things you need to know first and why you have to know them.
Seven different types of weightlifting bars serve different purposes. Each also varies in weight. It is crucial to know which type or weight lifting bar you need the most and how heavy they are before actually using them for lifts.
This is because some bars are too heavy for beginners, and some are too light to be giving you fast results. And if you want to aim for a particular part of your body, it is best to use weight lifting bars that are meant for them.
The curl bar in particular (also known as the EZ bar), is used for bicep curls and triceps extension exercises. This is because it allows for wrist pronation. Whether or not you lift overhand or underhand and underpronate or overpronate matters.
The curl bar’s feature for wrist pronation makes you more comfortable doing bicep curls and triceps extension exercises. However, as for the weight of the bar itself, there are no standard or fixed weight for curl bars. They vary from 15 to 25 pounds. Sometimes even 10 or 30.
It all just depends on the type of curl bar and what’s it for. For instance, the standard EZ curl bar’s weight should be different to that of the Olympic EZ Curl bar. However, the weight of the barbell itself is an entirely different issue.
We will delve into other important things you should note about curl bars later as well as some useful exercises you can try to achieve maximum effects at a faster rate.
Curl bars may look slightly weird compared to the standard barbell. The metal rod is not straight, and it’s slightly supinated. While some people (especially beginners) might think there’s not much difference, the reality is there’s a ton.
For starters, when you grip a straight bar, be it for bench presses or barbell curls, your wrists receive a lot of pressure. The straight bar doesn’t allow your wrists to rotate. Hence, the pressure that acts on your wrists is straight.
With the curl bar, the curves present along the rod allows you to grip the bar more naturally. Our wrists and hands are meant to rotate at different angles, and the curl bar gives us this allowance to do so.
Another big difference that we can see in a curl bar is that it’s a lot lighter and shorter compared to the massive straight bar. Why is this? Well, curl bars are meant to be used for natural wrist actions. Thus it needs to be lighter because your wrists can get easily injured due to overload.
On the other hand, a straight bar is more commonly used for hard gainer exercises. These are the activities that require tremendous strength that leads to the muscle’s growth. An example of a straight bar’s use is the famous bench press.
In doing a bench press, your wrists are never meant to move. The wrists or even the arms are not intended to receive all that weight. Instead, the chest is the body part that gets stressed. Hence, straight bars are meant for workouts that require overhand lifting actions.
However, take note that it can also be used for underhand motions, but similar to the bench press, the wrists must not move. An excellent example of this the deadlift workout.
On the other hand, since a curl bar is more supinated, wrist action is more supported. Hence, a curl bar is ideal for exercises that require joint activation. A great use that a curl bar is famous for is the barbell curls.
In barbell curls, you load the curl bar with the correct weight according to your strength. Then, much like doing a dumbbell curl, you lift the barbell towards your chin while standing up straight. In this exercise, your elbows perform the action, but if you try it, you’ll also notice your wrists rotate.
The wrists start out extended outwards from your torso, and as you curl the barbell, you’ll see the wrists rotate towards you. This is exactly what the curl bar does. It helps rotate the wrists for you to carry smaller weights. Thus, focusing on muscles that need lighter weights such as the triceps and biceps.
This is also the reason why it’s designed to be lighter than the straight bar. So the next time you plan on hitting your arms, try to use the curl bar. Just remember, don’t load it too heavy. Biceps and triceps can develop quickly through a form instead of overloaded weights.
Knowing the weight of the curl bar and its use is crucial if you want to gain maximum effects. Remember, a curl bar has quite a different purpose compared to the other 6 types.
However, it does not just know when and how to use a curl bar that is important. It is also important to know which exercises to do, how to do them properly and other variations you can try not to be redundant. A diversely varied curl bar workout routine can help you gain the results you want faster.