1RM

What is 1RM....???

         The term 1RM mentions one rep maximum in weight training.The maximum amount of weight that a person can lift in one single repetition is known as 1RM.

The video description for 1RM test

Calculating Your One Rep Max

      A one rep max is the true weight you can lift on any given exercise for that muscle group.

There are two ways to figure out your one rep max.

• Load up the bar with as much weight as you think you can do. This is not safe and is a good way to injure yourself.
• Use a one rep max formula

                          1RM = (Weight lifted X 0.0333 X Reps)+ Weight lifted

List of 1RM exercise for specific bodypart
Chest - Bench press
Legs - Squats
Shoulders - Military press
Lower back - Deadlifts
Biceps - Barbell curls

Triceps - Close grip bench press

Perform the following sets:
Warm up with 2-3 sets of 10-15 reps
Warm up heavier with 1 set of 6-8 reps, using a weight you can lift 10-12 times
1 working set of less than 10 reps to failure.

BY MAULAANA AKBAR

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Superset

What is superset.......??

                            The set is said to be superset when two exercises are performed in a row without any rest.

Sample video for superset
  

Types of supersets

• The Agonist or Single Body part Superset.
• The Antagonistic Supersets.

The Agonist or Single body part superset.

         The single body part superset  means two exercises performed in a row without rest for same muscle group.

EX : 

Chest

Incline flyes + Flat dumbbell press.

The Antagonistic supersets.

        The Antagonist supersets means two exercises performed in a row without rest for different muscle groups.

EX : 

Chest & Back

flat barbell bench press + bent-over barbell rows

Biceps & Triceps

barbell curls + close grip bench press

Quadriceps & Hamstrings

leg extensions + leg curls

Benefits of supersets

Time saving or performed more workouts in a short time.

Supersets produce latic acid. Latic acid induces produce GH (growth hormones). 

Increases the muscle strength, and extends muscle fibers fast.

BY MAULAANA AKBAR.

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21 Barbell curl

HOW TO PERFORM 21 BARBELL CURL

BENEFITS

There are many reasons why 21s are worth including in your training program, at least occasionally, including:


Increased Endurance: You'll perform muscle-building exercises for longer amounts of time, challenging your muscular stamina and tolerance. While many single-joint exercises are performed in the 8- to 15-repetition range, 21s will require longer muscular endurance and vitality to support the grueling sets.


Muscle Confusion: By attacking repetitions from multiple starting and ending points, the atypical execution pattern will keep the body guessing and reacting to the shock value of the work.


Newbie-Friendly: Not only known for positive physical results, incorporating new training techniques into any exercise program can also enhance your physiological responses. Look forward to freshening up basic, no-nonsense moves, which can become monotonous and boring over time.


Time Saving: With 21s, fewer exercises per body part can be executed, due to the quick pump your muscles will feel during the longer sets and unique ROMs. One or two exercises per muscle group can be eliminated from your standard lifting plan when 21s are properly executed.

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Body building supplements

            In body building, supplements plays a vital role.Through supplements we can feed the muscles with plenty of nutrients easily and it helps in getting faster results.

           There are many supplements are available in market for different types of results.The supplements really boost muscles growth in a short term.

Whey protein  

What is Whey Protein and Where does it Come From?

           Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.Read more

Amino acids

What are Amino acids....?

      Amino acids are an essential part of your diet. They are the building blocks of protein - which also makes them the building blocks of muscle tissue. Their importance extends to the amount of energy we have, the speed of recovery, weight loss and brain and memory function. Amino aicds are important for not only building muscle, but having a higher quality of life. The human body does not produce all 21 amino acids on its own. Proper diet is necessary to make sure your body can continue to build muscle. Amino acid supplements are a great way to make sure your body gets all 21 amino acids required to function properly.Read more.

Glutamine

What is Glutamine? 

Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.Read more.


BCAA

What is BCAA Supplement?


      BCAA supplement or branched chain amino acid supplement is a kind of supplementation that some bodybuilders and athletes take to prevent the shrinking of muscle size and strength due to reduced muscle protein synthesis and breakdown.This most vital group of essential amino acids is composed of Leucine, Isoleucine, and Valine and perform significant duties in the synthesis of protein and the production of energy.  Branched chain amino acids aid your body in the healing process of injured tissues, in accelerating recovery and in safeguarding your muscle tissue from breaking down or catabolizing when you exercise.Read more.

Creatine

What Is Creatine Mono hydrate?


       Creatine mono hydrate is the most effective and popular supplement used by athletes to increase lean muscle mass, strength and energy.Read more.

ZMA

What is ZMA...........?


        ZMA means zinc monomethionine aspartate. It was discovered by victor conte. It is one of the supplements used by athletes and body builders.Read more

CLA

CLA(conjugated linoleic acid)

          CLA, or conjugated linoleic acid, is a nutritional supplement used by body builders to help build muscle and promote fat loss. It's sometimes marketed under the brand name of Tonalin CLA as a weight loss supplement and as a supplement for building lean body mass.Read more

PROTEIN BARS

        Protein bars are a popular food choice for athletes, bodybuilders and workout enthusiasts. A protein bar provides a quick and easy option to satisfy hunger, supply energy and replenish protein, vitamins and minerals. Protein bars has several ingredients that vary by flavor.Read more

By Maulaana akbar.

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5 Muscle building mistakes to avoid

Building muscles with workouts and techniques is good, but at the same time we need to concentrate on the things to avoid for fast and better results.......

5 mistakes to avoid while MASS building

1.NOT CONSUMING ENOUGH NUTRIENTS

          Protein plays a vital role in in muscle building.Intake of protein should be calculated according to your body weight and workouts.Not only protein other nutrients like carbohydrates, vitamins, minerals, etc which helps you in faster recovery and preventing from injuries.Eat to your need, Over eating is also be avoided. In fact drinking lots of water helps in removing toxic from you body and keeps hydrated.

2.NOT TRACKING YOUR PROCESS

          Tracking your body measurements, Tracking your workouts, your diet is must to keep yourself  motivated.Tracking process is needed because it really helps you what to do exact. If your going in a wrong path in workouts, diet etc tracking helps you to stay in the right zone to achieve your goals soon.

3.DOING LOTS OF CARDIO

       Performing more cardio prevents you from bulking. In order to have mass gain you need to do cardio just for warming up your body.More cardio leads you to intake of more calories, it mess up your diet plan or it leads to fatigue soon. Cardio is good for warm up exercises while bulking .it really helps in boosting metabolism.

4. NOT ENOUGH WEIGHT TRAINING (OR) STICKING TO SAME WORKOUT PROGRAMS

      Doing the same workout programs for longtime it results only up to certain time after then you don't have any gains or slows down the gaining process.

      Lifting more weights it really expands your muscle fibers and gives you muscle mass, when the muscles are properly feed.

5.NOT ENOUGH REST

       Rest is the major one in muscle building.While resting it generates the growth hormones which helps in muscle growth. Minimum 6 - 8 hrs of rest needed for muscle building.

      Relaxation of muscles takes place while resting.

Follow the above rules to develop your muscle building process safe and soon.

BY MAULAANA AKBAR

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Build your own gym-Part 2

How To Build Your Ultimate Home Gym: Part Two

   If you've already broken free of big box gyms and built your own hardcore home training space, learn what equipment to add next—and how to build it!


    Assuming you've already read part one of my "Build Your Ultimate Home Gym" series, your bases are covered: Your rack and bench are set, you have a solid bar, and you probably have a pile of mismatched plates.

   Championship programs have been built on the simplicity of such a setup. Heck, too much equipment may even distract you from your most productive work! With that said, there are a few more pieces of excellent iron a home trainee can add to his or her gym.

Bumper Plates

     In my opinion, a gym that lacks bumper plates and a platform is only out to get your money and has no concern at all for your progress. Most gym chains won't let you use bumper plates correctly, even when they have them available.

True story: I was training a ranked competitive weightlifter on clean and jerks with bumpers on a platform, and management asked us to stop due to noise complaints. Yet another reason to break free from the big box gym!

   Bumper plates are rubberized weights. They allow weights to be more safely dropped when doing Olympic-style lifts, and they reduce the amount of noise resulting from iron plates.

  Bumper plates also are better for your bar and will protect your equipment and floor. These advantages make legitimate training facilities shell out the big bucks for them, as well as make them one of the most desired items for the home-trainer. Depending on your budget, you generally will have three options for bumper plates.

1 / Competitive Weightlifting Discs

      If you ever watch Olympic weightlifting, you've seen the colorful competition discs. These top-of-the-line bumpers feature a rubber body around a metal core. They're typically color coded, and all plates from 10-25 kg (or 25-55 pounds) are the same diameter. This way, when doing Olympic lifts, pulls, or deadlifts, the bar is always the proper distance from the floor. A proper bumper is about 17.7 inches in diameter, but heavier weights will be thicker.

    These types of bumpers are highly regulated for the bar opening, and they're guaranteed to be within 10 grams of the labeled weight. This makes them expensive. However, these bumpers feature a higher-density rubber for less bounce, and are made to survive. Competition bumpers are the nicest option, but expect to pay $3-5 per pound, or more.

2 / Economy Bumper Plates

    Economy bumper plates still have the proper diameter, but are usually made of recycled tire rubber and don't have the tight weight tolerances that competitive discs have. Economy bumpers are usually black, and they're quite a bit thicker than the nicer sets, which can limit how much weight you can stack on the bar.

   Most gyms and high schools use economy bumpers to save money. If abused, however, the metal collars may slip out. From a training standpoint, there is no serious difference that would result from using these bumpers over higher-quality sets. Expect to pay in the ballpark of $1-2.50 per pound.



3 / Ghetto Bumpers!

    I have to give my love to the poor man's ghetto gym. One pair of inexpensive 45-pound bumpers will probably cost you more than $150, but if you go ghetto, you can make your own for only a few bucks!

   First, go to your local salvage yard and find a pair of identical wheels—in the ballpark of 16-18 inches (with the tires on, obviously). You may be able to get these for free. If not, you can probably purchase them for under $5. Not only is this size approximately the same as a normal bumper, but the weight is similar, too. I had 17-inch wheels that came in at an even 45 pounds.

You will quickly notice that the opening in the wheel is far too large for your bar. You will need a pair of 10-pound weights and the proper hardware. Drill a few holes into the 10-pound weights and bolt them in place to the wheel. Alternatively, if have the right shop setup, you can weld them in place. You now have wheels that should properly fit on your bar!

Quick Tip: If you don't want to buy a full set of bumpers, get as many 45s as you need and use your regular iron plates with bumpers on the end.

Bands

   Bands are extremely versatile. Home gym or not, I tell everybody to buy some. Today's bands are not your Aunt Chloe's exercise doo-dahs; the bands I'm talking about can provide up to 200 pounds of dynamic resistance! Bands have been popularized by powerlifters and coaches, who use them to radically increase the strength levels of elite athletes. They are good for adding dynamic resistance to your bench or replacing an entire cable column; they are also extremely portable.

    Normal bands are 41 inches long. They come in a variety of widths and resistances. For bench pressing, a pair of micro-mini bands will only cost you a few dollars each. They could be used for assisted pull-ups, squats, deadlifts, good mornings, triceps push-downs, and a hundred other things.

   Some manufacturers make shorter, 12-inch bands specifically for the deadlift and bench press. These bands are easy to set up for those lifts, but they aren't as versatile as full-length bands.

Suspension Strap System

     Suspension systems have recently become popular. Strap systems allow you to assume certain positions for bodyweight exercises like rows, presses, and more. Suspension training doesn't offer any resistance beyond your body weight, though it does make great stabilization training.

    If you want to outfit your home gym with a suspension system, you don't have to shell out $100. Instead, visit your local hardware store! I found a pair of six-foot straps for less than $10 each, each rated to support more than a ton (2,000 pounds). They even had loops sewn in that work as handles.

    With these straps suspended from my pull-up bar, I can perform virtually any movement I would do with the more expensive systems: dips, presses, rows, extensions, single-leg squats, and so on. I also use one of the straps for sled drags, making the cheap purchase even more useful.

   For people with a power rack, the straps offer one final benefit. If your rack doesn't have one-inch hole spacing, add some high-strength chain to your straps to quickly convert them into an additional safety within your cage! The chain allows minute adjustments in your safeties, giving you a great array of training options. Certain movements I used to do off of pins, such as good mornings, are much better when done off the strap-chain setup.

by Matt Biss

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Build your own gym-Part 1

Go Big AND Stay Home: How To Build Your Ultimate Home Gym

Sick of sissy commercial gyms and the gimmicks of the home workout industry? Build your own insane training space with these 5 pieces of essential equipment.


       Home workout equipment is a billion-dollar industry, filled mostly with consumers who buy a Thigh Blaster, use it for two weeks, and then add it to their growing collection of useless crap under the stairs. This collection, of course, is hidden behind an old Gazelle Fitness Flyer masquerading as a coat rack.

    This article is not for such people. If you're such a person, take your SuperAb Bomber 3000 and bomb it down your pie-hole.

    This article is for people like me: people who want their own space to get bigger, better and stronger, people who can't stand fancy commercial gyms which ban chalk, good music and any type of training that might be considered useful. Ultimately, this is for people who love training, whether it's for bodybuilding, powerlifting or sport.

     If you sound like me, you might be the perfect candidate for your own home gym. If you have the dedication, a small investment of cash and space can help you hit your goals. Divert dollars from your extra vehicle and invest in something you'll use every day. Invest in your own gym.

   I'm here to review the vital equipment, help you set up and offer important safety tips.

No you're not hardcore,unless you lift hardcore.

Atmosphere Is Everything

     Before we even touch equipment, visualize and choose your space. Ideally, you'll have free reign to affect your gym's look, feel, and sound. My training space is a 2-car garage. The walls are painted, posters are up, the speakers are loud, and it's basically built to keep me motivated.

Important note: I haven't spent a lot of money building my sick training sphere. In this game, money isn't king. I've made certain training tools myself. Others I've found on Craigslist, paying pennies on the dollar. I've borrowed from friends and family. I'm diligent about hunting for sales and used items at sports stores.

    Only rarely do I pay full price for something if I can find it or build it cheaper. It's important to have patience. A gym is something you can build over time, starting with the essentials.

   Once you establish your space and budget, you can begin to build. I recommend starting with the following 5 essential pieces of equipment.

Ain't pretty, but it'll do the trick.

1. Barbell And Weights, You Dumbbell

     While it's the most important, a barbell is usually easy to find. There are two main types of barbell: standard and Olympic. Standard bars are one inch in diameter, with 1-inch holes through the plates. They're fair for light applications but aren't suitable for heavy lifting. The bars bend easily and usually can't hold more than 200 pounds.

      Olympic bars are typically 7 feet long with a rotating, 2-inch-diameter sleeve. These bars are made for heavy weight and big, ugly, compound lifts. They're beautiful.

     As for weight plates, you can find them almost anywhere. New 'in-store' costs are typically $1 per pound. Search flea markets, the classifieds, and check with friends or family: You can easily find used plates for less than 50 cents per pound.

    Sales are also helpful. I was able to find about 900 pounds new for $180 at an after-Christmas sale. Three-hundred-pound barbell sets that normally run $200 were on clearance for $60. They had three left; I bought them all.


2. Rack Up Your Gains

   A power rack is the centerpiece of a home gym. Nearly anything important can be done within one, and they add a considerable measure of safety. The pins will save you if you miss a lift, and the J-hooks allow you to perform nearly any free weight move. Many racks have attachments - such as dip and pull-up bars - to increase their functionality.

      One objection to a rack I frequently hear is that it takes up too much space. If you have room for a 7-foot bar and a bench, then you have room for a rack. If you need a little extra clearance, donate the wife's old wardrobe. It's for a good cause.

       You can find new racks on the low end for less than $500. For most users, these will be just fine. My first rack was from Powertec, and it was home to many lifts greater than 600 pounds.


3. Bench It, Kid

     Certain movements require you to lie down, such as a bench press. This is an area where I'd definitely shop around. You can probably find something decent if you're diligent.

     Again, pay attention to what you need. Most of the benches in circulation are meant to support a couple hundred pounds. If you're a serious lifter, you might load 600 pounds on your bench (including your body weight), so you'll want to avoid the cheap MegaMart benches.

     Again, watch for gym auctions, sales, classifieds, etc. If you can't find anything used, many new benches are reasonably priced. Ensure that the bench is the correct height for you by lying on it and placing your feet flat on the floor. You should be able to drive through your feet. I would also recommend getting an adjustable bench.

     What if you can't get a bench right away? No problem. Many of the exercises you might do on the bench can be done on the floor (a floor press, for example), or you can build your own strong and inexpensive bench. A couple scrap pieces of lumber and some cinder blocks can hold a house. They'll work well for a makeshift bench.

4. Dumbbells, You Dummy

    With dumbbells, you've got a wide variety of options at numerous price points. Dumbbells are just as versatile as barbells (or more), although you can't load resistance the way you can with a bar. The most economical dumbbells will be plate-loadable dumbbells. They come in both Olympic or Standard, which makes it easy to match your barbell plates. (Make sure you have enough "change" weight, of course. Extra 2.5 and 5 pound plates are helpful.)

    If you're on a budget, I recommend opting for standard handles. These small weights are the most common at garage sales and buried in people's closets. I've been able to collect more than 200 pounds of dumbbell weight at almost zero cost this way.

     Your next option is selectable dumbbells, such as those made by Bowflex and PowerBlock. These are usually expensive and not nearly as durable as the cast iron and steel mentioned above. However, they are a good option for those limited in space. Typically, it will be hard to find these in heavier sizes.

     Your final option, if you have both the money and the space, is to set up a commercial-style dumbbell rack. While this is awesome, it will cost hundreds or thousands of dollars and take up far more space than the $100 plate-load system. Fixed dumbbells are also more comfortable and considered safer by some.

5. Your Power-Up Platform

     A simple platform can be a great blessing. It will protect your equipment and your floors, and will deaden much of the sound caused by clanging weights. If you perform deadlifts or Olympic movements, you should definitely put down a platform. Otherwise, you can easily crack concrete, even through a rubber mat.

    Platforms generally consist of a couple sheets of plywood with a top made of rubber, or rubber and hardwood. They typically cost hundreds of dollars, but you can easily make one for far less than that. Generally, platforms are 8x8, though you can make them to any size. Here's how:

      First, find the rubber. I chose 3/4" thick horse stall mats from a Western supply store. You will only need one sheet, typically around $40, if you're going to use a wood insert on the top. If you want your platform to be completely rubber, get two sheets.

    Here's the hitch: while you can cut everything to size, my stall mats were only 4x6 (as opposed to 4x8). Side by side, two mats would be 8x6. Since 6 feet is plenty of room, I decided to skip the headache of trying to fit my mats into an 8x8 area and built an 8x6 platform instead.

    Next, depending on the size of your platform, you'll need 2-4 sheets of plywood. For mine, I used 3 sheets and cut one of them in half. I laid them lengthwise on the ground so I had two 8x6 layers of plywood. Then I put the rubber across the plywood.

   If you want a wood insert on top, cut your single piece of rubber into sections that are 2-feet wide. These will be placed on the edges of the platform, where the weights will strike. Then you will place a piece of 4-foot hardwood between the rubber sections.

   Next, screw everything down or it will move as time lapses. As with your rack, you have multiple options with your platform. Your rack can even be bolted down into it (saving you from bolting a rack directly into the floor). I installed band attachments on mine, which do double service since they hold the platform together. Regardless of how you set it up or even if you buy one outright, I consider the platform to be a must-have for a complete home gym.
A good platform—politicians need one, and so do you!

Lift Heavy, My Friends

 With these five essentials, you're ready to begin your home gym domination.

Stand on your platform and shout. This is your space. You've got your own gym, your own equipment and your own plates.

Lift them wisely.

by Matt Biss

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