5 Tips for Bigger Biceps

By Nick Tumminello

Here’s your step-by-step guide through 5 battle-tested biceps workout tips and training strategies we've used with athletes and bodybuilders to help them pump up their arms and build bigger biceps

1. Mix up your Force Angles to target the Biceps Peak

We all know that using a variety of exercises helps make our arm workouts (and all other weight training workouts for that matter) more versatile and more effective. But, it’s important to understand that simply changing the exercises doesn’t always mean you’re hitting your biceps in a different way.

You see, to thoroughly hit your biceps (or any other muscle group you’re training) you need to mix up the force angles, which changes the point of exercise (within the range of motion) where the muscle(s) is being maximally loaded, within a given workout.

Many lifters are under the impression that each time you change the exercise you’re changing the force angle. But this is not so, as many biceps curl exercises may look different - Example: Barbell biceps curls, EZ-bar curls and dumbbell biceps curls – but they may create the same force angle, which, therefore, hits your biceps in basically the same way.

Here’s a quick lesson on Biomechanics to help you better understand force angles:

All exercises that involve free weights and cables have a point within the range of motion (ROM) where the exercise is hardest on the muscle(s) involved, and where the exercise is the easiest. The point at which the exercise is most difficult is where the lever arm becomes the longest, which makes the muscles involved work the hardest.

During any style of biceps curl with a free weight (dumbbell, barbell or EZ-bar) the point at which your biceps is being maximally loaded (stimulated) is the point in the ROM in which your forearm is at a 90-degree angle with the load vector, which in the case of free-weights, gravity is your load vector.

In other words, when using free weights the point of maximal loading on your biceps (during a biceps curl) is when your elbow reaches 90 degrees of flexion or when your forearm is parallel to the floor.

When doing biceps curls using a cable column, the cable itself is the load vector and the point of maximal loading to your biceps here is when your forearm makes a 90-degree angle with the cable.

The nice thing about the cable column is that you can manipulate the force vector to make your biceps work the hardest in ranges of motion (of the biceps curl) that free weights miss.

Here’s a way we use a cable column to create a maximal force angle at the top point in the range of motion. In this video you’ll see how the 90-degree angle is created much higher in the ROM, which we use to maximally stimulate the biceps at the "peak" of the contraction.

Now, don’t get it twisted as I'm not saying you can isolate out any particular portion of your biceps (upper, middle or lower) when doing curls; you can't do that with any exercise for any muscle. But, as I’ve demonstrated in the video above, you certainly can manipulate the force angles during exercises to cause the point of maximal loading (on the biceps) to be at different points within the range of motion of a biceps curl.

2. Use an Offset Grip

Basic anatomy tells us that our biceps are not only elbow flexors, but they’re also forearm supinators. Based on this, we’ve found the best way to ensure maximal biceps recruitment when doing dumbbell biceps curls is to hit both (resisted) elbow flexion and forearm supination by holding the handle in a unique way.

Here’s a new gripping strategy we use, which I can promise will give you a much better biceps pump!

Instead of gripping the dumbbell from the middle (in the traditional manner), grip toward the thumb side with your hand as far to this side as possible.

Doing this will force you to resist forearm pronation by using more of your biceps as supinators while you perform the biceps dumbbell curl exercise as long as you perform them in the manner.

3. 60/30 Biceps Blaster

This biceps protocol has been one our favorites because it only takes 30 seconds to get your biceps swollen and pumped. And, its effectiveness surprises many lifters who when they first see it think it’s “gimmicky” because it’s so different than any biceps training methods they’ve seen before. We then explain to them A) if you always do what you’ve always done, you’ll always get what you’ve always got. And, we also teach them that B) there are three ways to increase muscle: Lift heavy (max effort), lift fast  (dynamic effort) or lift a lot (repetitive effort) – Our 30/60 Biceps protocol combines both moving fast (to create high intensity) and moving a lot (to create high work volume).

You're going to need a heavy-duty band for this workout.

Coaching Tips:

• We use a band because it allows you to move fast without gaining its own momentum
   
• We recommend using a 1/2-inch band for weaker individuals and a 1-inch band for stronger folks
   
• Perform 60 reps in 30 seconds x 2- 4 sets with 1-2 minute rest

If you can't complete all 60 reps in the given time frame of 30 seconds, the band is too heavy.

4. Biceps 28s

Most lifters are already familiar with the classic biceps training method of using biceps curl 21s, which was popularized by bodybuilding legends like Arnold Schwarzenegger and adopted by virtually every young lifter looking to get bigger biceps. We developed our Performance U 28s rep protocol as a way to take 21s concept to create more time under-tension, a better biceps pump and add a new twist to classic method.

If you don’t already know: Biceps 21’s are where you perform 7 reps of partial range biceps curls going halfway down. Then you do 7 partial reps only going halfway up. Then, you finish with 7 more reps using a full range of motion. Totaling 21 reps.

How to Do the Performance U Biceps 28s Protocol

Perform the following four biceps curl variations seated, standing, or on a preacher bench (using either a barbell, dumbbell or EZ-bar) back-to-back, without rest:

1. Perform 7 partial reps in the most difficult 1/3-1/2 of the range of motion
    
2. Perform 7 full-range of motion reps
    
3. Perform an isometric hold (pause) in the mid-range for 7 seconds
    
4. Perform 7 partial reps in the easiest 1/3-1/2 of the range of motion

Now, there IS a method to the madness behind the way we perform our Biceps 28s protocol, which is based on the Force Vector concepts I shared earlier.

Here’s the thought process we used to designed our Biceps 28s protocol:

We begin with the most difficult part of the range when you’re most fresh.

The first 7 reps serve as a nice pre-fatigue before we hit 7 full range of motion reps. Plus, getting some movement started from the bottom can help you power through the end range you just focused on in the first 7 reps.

Muscle mechanics dictate that our muscles are strongest in their mid-range. That’s why we do an isometric hold in this range for 7 seconds. Plus, isometrics are a great way to increase time under tension. And, help bodybuilders better hold flexed positions, which is what they have to do when they pose in competition.

We finish with the easiest part of the exercise at the end, when you’re at your weakest and most fatigued from the previous 21 reps.

Now, what I've just explained is certainly not the one and only “magic order.” Occasionally, to create training variety, we’ll mix up the order a bit and perform our Biceps 28s like this:

• 7 reps half way down curls w/ Pronated (palm down) grip
   
• 7 reps half way up curls w/ Neutral grip (palms facing each other)
   
• 7 reps full ROM supinated grip (palms up)
   
• 7 seconds midrange isometric hold (any grip you wish)

Of course, these are all done in the same manner as the above, back-to-back, without putting the weight down.

5. Constant Tension, Mid-Range Biceps Curls

One of the fundamental concepts in muscle physiology is the length-tension relationship, which is: how much force a muscle can generate relative to its length.

Muscles tend to have the lowest potential to generate force when they're either fully elongated (stretched) or fully shortened (contracted). And, as I stated above, muscles tend to generate the highest possible force in the middle — halfway through the range of motion (aka. The mid-range).

Not only are muscles able to produce the most force in the midrange, they also have the potential to activate the highest percentage of motor units. (A motor unit is a nerve cell and the set of muscle fibers it's responsible for activating).

Put simply, more motor unit recruitment means you’re able to bring more muscle into the game on each rep, provided the effort is high enough, as shown in the following graph.

Now that you understand that muscles produce the most force in the midrange, where they also have the potential to activate the highest percentage of motor units, you can better appreciate how to exploit these concepts and transform exercise science into practical exercise application with what we call Constant Tension Mid-Range Biceps Curls.

Instead of doing full range of motion biceps curls (standing with Dumbbells, a Barbell for an EZ-Bar), we begin from a 90 degree elbow bend (i.e. the mid-range) and perform partial rep curls in the middle of the range.

In other words, with elbows by your sides, you perform biceps curls without ever fully going to the bottom or the top of the range of motion.

We prefer to do our Constant Tension Mid-Range Biceps Curls for time instead of for reps, as it doesn't matter how fast you move because you’re always under tension and using a timed interval ensures that you get our desired time under tension, which is 40 to 60 seconds, regardless of the tempo you perform each mid-range curl at.

Closing Comments

The traditional biceps exercises we all know and love are still just as great and effective as ever before. Heck, most of the biceps training strategies I shared above are simply new twists on classic biceps building concepts. While we embrace old-school wisdom, as you've seen, we also use some new school biceps building protocols, which you can now to add to your own biceps-training toolbox.

ABOUT THE AUTHOR

Coach Nick Tumminello has become known as “the trainer of trainers.” He’s the owner of owner of Performance University International, which provides practical, No B.S., personal trainer continuing education.

Original Source: http://www.schwarzenegger.com/fitness/post/5-tips-for-bigger-biceps

Do Body Building Supplements Work?

by Matthew Coble

A great deal of people are wondering how many supplements they need to be taking, which are the most effective and which dosages are suggested for the highest efficiency. The following short article will discover the advantages of the primary bodybuilding supplements and attempt to do away with some myths, too!

When we mention supplements, we know we are discussing a multi-million dollar industry. The marketing is extremely aggressive and heavily funded. Well meaning fitness instructors likewise get caught in this system and wind up becoming sales agents without even earning a commission!

Are supplements genuinely necessary? Probably even more than to say they are essential, it would be better to state that they can be useful if used properly.

People frequently believe that something is working for them just because they want to believe it. Responses to Evidence Based Medicine show that even when individuals are provided with tested statistics, they still cling to their "gut feeling".

Acquire your supplements on-line as these typically offer a full money back guarantee. Do 2 weeks of training without the new supplement and take all your measurements. Start taking the supplement and repeat the exact same training for an additional two weeks.

Allow your metabolism a rest period of at least two weeks between each brand-new supplement because your body's biochemistry is in a powerful balance and it needs time to adjust to modifications. Supplements need time to be totally gotten rid of from your body. At the beginning, this "experimental method" may seem like a waste of time, but in the long run it will save you a great deal of time and money.

The muscle building supplements readily available are:

Multivitamins are rejected by numerous bodybuilders but they are potentially the most beneficial for developing muscle. These consist of vitamin A, which is necessary for cell strength and reproduction, and vitamin B which is required to metabolize protein.

A protein supplement can be beneficial to be taken as a shake after workouts, however some milk, cottage cheese or hard boiled eggs can just as easily be taken to the health club. A lot of the protein shakes are heavily processed and it is smart to read the listing of ingredients and choose simpler supplements, even if the taste is potentially less appealing.

Branched-chain amino acids (BCAA) integrate with polypeptides to create the foundation for protein. Glutamine, an additional type of amino acid, is necessary for protein synthesis. Creatine is typically thought to be safe to utilize. It promotes the uptake of amino acids.

Testosterone boosters can be plant based or mineral based. Adequate amounts of fat in the diet plan are also essential for testosterone levels to be optimal.

All the basic bodybuilding supplements might potentially be useful however each organism responds in a different way to them. The best thing you can do is check what specifically works for you, and also take the liberty of eating healthily and not using any supplements at all!

Original Source: http://quickweightlossadvice07.blogspot.co.uk/2013/07/do-body-building-supplements-work.html

Finding The Best Body Building Diet to Build Muscle Fast

by shapebail3

Your muscle developing diet will go together with working out. Going to the gymnasium, and having a balanced diet, will help you to successfully achieve muscle gain quickly and healthily.

Understand that just like whatever else, your diet will need variety.

Meat such as pig, chicken, along with salmon can be utilized along with applesauce as well as oatmeal brownies. You can use organic foods in order to throw together a masterwork of a supper, even if it is just a simple tuna salad.

The particular healthier food choices you concur, the better you may you feel concerning your gym occasion.

Sticking to your current muscle building diet needs to be a priority to be able to anyone who desires to expand their particular physiques visual appeal. The diet can complement the job out classes nicely, and your body will certainly appreciate the total good ingestion.

The key inside your diet is to gain more muscle, but not much more fat.

If you are searching to increase body mass, then the the very first thing is going to be your diet.

Let me tell you a narrative of how I turned coming from being forever skinny to getting a physique that I usually wanted. I had been a member of a gym for a yr, and I carefully went Thrice a week, do my split routine, spent my time about the bench press, and curl rack, but it did not make a good deal of difference. I was still thin. After a while, I couldn't help nevertheless notice the exact same faces doing exercises with me per week, and it hit me * why do these folks look exactly the same even when they have been going to the health club for months, even many years? They seemed to be working out tough, and had been grunting and excessive sweating like you might expect, in order that it wasn't as a result of laziness. The sole exception would have been a couple of guys who really experienced transformed them selves. I decided to find the courage must them for their advice in the hope that they would certainly share several built muscle suggestions.

One said that the best to increase body mass, was to have a very body building diet plan and staying with it. Easily just made a decision to work out, yet eat the same food I always used to consume, then I may not see much of a difference. If I was intent on following a bodybuilding diet, I would must change the method I try to eat completely. He also offered a few built muscle guidelines in regard to their diet. He explained that I had to eat One gram regarding protein for every single target single pound I wanted. In order I wanted to access 200lb, the best way to do this was to eat 200 grms of health proteins every day. I had totaled the amount of protein My spouse and i ate, plus it didn't even come to 1 / 2 of that * little wonder We wasn't able to find the results I desired.

He also said that a lot of folks make the oversight of trying to reduce out each of the fats whenever they start to make an attempt to increase body mass. build muscle lose fat, diet to build muscle, build muscle diet

Original Source: http://bloggd.org/blog/v/gKW/Finding+the+Best+Body+Building+Diet+to+Build+Muscle+Fast

Does sex affect muscle growth?

by Shannon Clark

Ever wonder if your sex life has to come at the expense of your ability to build muscle mass in the gym? If so, you aren't alone. Many people wonder if regular bedroom time is something that's really going to hurt their progress and some are even willing to make sacrifices if it's true.

While it is definitely true that there is a connection between sex and muscle building, it's important to understand fully what this connection is.

Here are some important factors to think about.

Zinc And Testosterone Levels

Potentially one of the most critical connections between sex and muscle building is the zinc status within the body. Whenever a male has an orgasm, zinc will be released in the semen. Zinc is a critical nutrient that is required for proper sperm growth and development and when levels fall short, infertility is often the consequence.

In addition to this, zinc also plays a key role in muscle development as well, as it is closely tied in with total testosterone levels. When zinc levels are low in the body there is more likely to be a noticeably lower sex drive as well as a difficulty shown with generating more lean muscle mass.

So then because zinc is lost through orgasm, if you're frequently having sex but not replacing this lost zinc through your diet, it is very likely that you're going to fall into that deficit.

In order to prevent this from happening and make sure you not only maintain healthy libido levels but also keep progressing towards your goal of muscle building, you'll want to fill your diet with foods rich in zinc such as oysters, shellfish, wheat germ,liver, cashews, pine nuts, and pecan nuts.

Sex and Strength Levels

The next connection to know about when it comes to sex and muscle building is the connection it has with your strength levels. If you've ever taken notice of yourself, most guys will find that immediately after sex they feel very relaxed and often want to fall asleep.

At this point there is a very high release of oxytocin in the body, which serves to really relax you and could cause you to feel slightly weaker than before the sex took place. This relaxation phase does not last for an extended period of time, however, and you will return to your usual hormonal levels in the body, but the take home message is that trying to attempt a training session immediately after you're involved in sexual activity may not be the best of approaches.

Aim for at least a 3-4 hour time span afterward to allow the hormones to normalize again and for you to recover your strength and energy.

Impacts Of Sex On Overall Testosterone Levels

With the issue of zinc and the effects on testosterone aside, another correlation to look at is the overall impact of frequent sexual activity on testosterone and libido levels. For most men, the more frequently they are engaging in sex, the higher their libido levels tend to be. If a large break is taken for whatever reason, at first libido will increase, but over time if release is not achieved, levels may begin to drop.

Studies have also demonstrated that when testosterone levels are elevated in the body, it has a positive impact on libido levels. Therefore, when testosterone levels are higher, this will, in return, keep you interested in sex and the act of sex will serve as a positive reinforcement, further maintaining the cycle.

Since testosterone levels are one of the primary predictors of muscle growth and development, having higher levels in the body will help to induce greater muscle gains.

Obviously the workouts must be performed in conjunction to simulate the muscle growth response, but doing everything possible to maintain high testosterone will work to your benefit.

Sex and Focus

Finally, the last impact of sex on muscle building is going to be with regards to your focus levels. Maintaining focus both in the gym and out for the actual gym sessions will be critical to see optimal results. In some extreme cases if you become too fixated on sexual activity, you may prioritize this ahead of regular workout sessions, which will then have a large impact on the overall results you experience.

Obviously this will be to the extreme and most people will have no trouble maintaining a normal balance between the two, but if you feel like you may be pushing the barrier between an unhealthy balance it is worthwhile to seriously consider.

For many people this will never be an issue as their workouts are directly tied in to their desire to become more sexually appealing as they workout for a large part to look good for members of the opposite gender. So by keeping up with their workouts regularly, they will help promote the chances of frequent intercourse.

Conclusion

So next time you find yourself questioning what the impact of sex is on your muscle building efforts, keep these points in mind. The good news is that those who do take a more active role in regular workouts and maintaining a good diet are far more likely to be healthy and thus experience fewer sexual problems such as pre-mature ejaculation or erectile dysfunction, so you won't have to worry about either of those impacting your overall ability to perform in bed.

As with anything in life, balance is key and as long as balance is achieved, you should have no worries about maintaining a healthy sex life while making the absolute most of your muscle building efforts in the gym.

Original Source: http://www.bodybuilding.com/fun/does-sex-effect-muscle-growth.htm

How do Kettlebells and Clubbells differ?

Check out some real user responses and what they think about clubbells and kettlebells. How are they different? Are they for you?

Here are some real user responses about clubbells and kettlebells. Which should you use?

Kettlebells More Versatile, Clubbells Are More Fun ... 

"Kettlebells and ClubbellsTM tend to emphasize different parts of the body as you use them. The kettlebell, as used in exercises advocated by the party, works the body in more of a "ground up" fashion. The swing, snatch, clean and jerk all stress the legs, hips and back. More of a total body exercise instrument.

The clubbell works more from the hands down. When you pick them up, they are clumsy to handle; you constantly try to balance them. Now for the exercises, there are only a couple that I do right now; a double front swing (kind of looks like I am skiing), a side-to-side swing (think tick-tock), the iron cross, 1-arm pullovers (I really do not know what to call them) and single-arm circles (front and back). All of the above have one thing in common: They fry your grip! Your arms, elbow-down, are on fire. the only thing I can compare it to is rope climbing.

High-rep snatches and farmer's walks will fry your grip, but it seems to me that they emphasize more of the tendon and ligament strength. When I am doing snatches, I find that my fingers tend to hook the kettlebell handle more than actually grip it (This is probably poor form on my part that should be corrected). When I use my kettlebells for farmer's walks, afterward I find that while my hands are shot, my forearms above my wrists have definitely borne the brunt of the assault.

After you use the clubbells for swings and circles, all the little muscles in your hands are sore as well as your forearms. You have to constantly grip that thing or it will fly right out of your hand. The only place where you can adjust your grip is at the top of the swing. Also, it works the shoulder to a great degree (duh) and those muscles between your shoulder blades (don't know the name, my Gray's isn't handy).

They are both a lot of fun to use and obviously you will reap benefits from dedicated practice. While you can do lower body exercises with the clubs (e.g. pistols, front and overhead squats etc.), they really shine on upper body exercises. Personally, I think the kettlebells are the more versatile of the two, but those clubs are a whole lot of fun." 

- Polemides

Clubbells Better Than Sledges, Shoulders Still Sore From Kettlebells ... 

"Clubbells: another awesome alternative to the gym! I have found another key reason to never go to a gym again. So far I have been improvising my workout with the clubbell doing alternating wood-chopping and circular swings with it. Unfortunately I couldn't get the page to load that had old-timer heavy swing training info on it. The clubbell is different from kettlebells.

Since it has a bit of leverage, its 15 pounds seem like a bit more. When comparing it to a sledge, you don't need to worry about the end flying off and killing somebody. The handle is crinkle-paint coated metal which gives it a really good gripping surface.

Currently I am working on using it for active recovery from kettlebell practice sessions now. Because of the load it puts on your shoulders it should excel at this. It is a really fun alternative to KB's but I would never give them up, or vice versa. As I learn more about using it safely I will integrate it more into my KB sessions. Because of the way it can load your shoulders it should excel for."

- Chuck Fair, Kettlebell Instructor

Clubbells: No Scares, Feels Safer, Top Notch ... 

"I only have one of the beasts, but I've been having a lot of fun with it. The clubbell really is pleasurable to handle and work with - the heft and balance and shaft thickness are just right. If you show it to someone and they invariably want to play with it, as opposed to a kettlebell, which scares the hell out of most people."

And it actually feels safer than a kettlebell; most people seem to instinctively understand what their limits are on a given movement and naturally choke up on the handle or limit the ROM without getting too carried away. Of course, I'm talking about swinging one clubbell; two might be a different matter altogether, taking the demands on strength, coordination and endurance to a whole new level. I plan to order a pair for real money after I see what's on the OCS video and keep the third one for friends to use.

I have no doubt that after seeing Coach Sonnon demo-ing all the ways to work out with Clubbells that I will have the same reaction as when I first the the RKC video - 'GIMMEE- GIMMEE - GIMMEE!!!" It takes a carefully-constructed program and training methodology to use these things to good advantage.

If anyone other than Coach Sonnon or Pavel Tsatsouline or maybe Coach Davies were reviving them, I would be skeptical. I wouldn't even consider committing time and energy to Clubbell swinging if RMAX wasn't coming out with instructional materials. All the material I have ordered from them so far has been top notch." 

- James Boelter

Fine Tools With A Lot To Offer... 

"I have met and spent time with Pavel and Scott. They are both men of fine character and exceptional physical prowess, and they are friends. So too, I consider the KBs and CBs fine tools and good friends. They both have lots to offer."

- Michael55

Grip & Physique Has Gone Up Because Of Clubbells ... 

"Sledge hammers and baseball bats w/doughnuts have a different center of gravity for different effects. If you tried a clubbell you would know what I'm talking about. On the other hand I'm sure an industrious guy can make a home-made clubbell with an aluminum bat and lead shot. You would also have to change the characteristics of the grip too.

The naysayers are over simplifying this too much. My shoulder flexibility, my grip, (and vainly) my physique and my ability to do full "embrace the tree" standing meditation has gone way up because of the clubbell."

- GGliddy

Try Before You Knock It ... 

"I received my 2 clubbells yesterday, and while I'm somewhat at a loss until the video arrives, I have swung them around a bit ... These are my impressions. Now, I would definitely NOT consider myself a 'strong man,' at least at this point. My kettlebells are giving me the first serious strength training of my life (I'm 50), and I've progressed in a few months from fear of the 1-pood snatch to being able to snatch the 1.5 pood about 10 times per arm on a good day.

While the clubbells are 15 pound, they sure FEEL heavier than that, obviously because of the way that the weight is balanced. It is apparent to me that they will provide me with some gruesome ballistic workouts, and increase MY strength. Perhaps those who can snatch the 2.5 pood can scoff at them - I imagine that ultimately they will issue heavier versions, especially if the 15-pound version catches on and there is a demand.

I find it interesting that, simply based on a description of the clubbell, some people totally dismiss them. Isn't that pretty comparable to kettlebells? Unless you try them yourself, or listen to the recommendation of those who have benefited by them, it's difficult to appreciate how a dumbbell shaped in just THAT way, with a handle just like THAT, work work so well. 

- "droolmaster"

Original source: http://www.bodybuilding.com/fun/ketbelnew.htm

How to become a Professional Bodybuilder

Most bodybuilding magazines are stuffed full of photos of enormous, amazing looking bodybuilders. More often than not these bodybuilders are professional bodybuilders, members of the IFBB - the International Federation of Bodybuilders. They are the creme de la cream - the very best of the best. It doesn't take long before we the readers start to wonder... How do I too become a professional bodybuilder?

First things first

First things first - the road to becoming a pro bodybuilder is not an easy one. There are many many sports where it is easier, quicker and more likely that you could turn professional at. In all honesty, your chances of becoming a professional bodybuilder are very low. But, if you are seriously committed to bodybuilding and you truly want to become a professional bodybuilder then with god willing and lots of determination, genetics and effort you may achieve your dream - other people do so why not you?

Bodybuilding, the sport

The sport of competitive bodybuilding is where you compete on stage against other bodybuilders, trying to show your body at its best to the judges, who will judge you on many different aspects of your physique, comparing you to your fellow competitors. The bodybuilder deemed to have the 'best' physique wins the competition.

Judges look for size, conditioning (how lean or 'ripped' you are), how proportioned your physique is (i.e. are your legs too small in comparison to the rest of your body), the balance of each muscle group (i.e. is one arm bigger than the other), your posing, your vascularity (how veiny you are) and so on. Each judge has their own preferences on what they look for the most so sometimes the more ripped guy might beat the bigger guy and vice versa. Generally however the best bodybuilder overall should win.

Amateur and Professional contests

As with many sports bodybuilding is split into two types of divisions - amateur and proffesional. Most countries have their own amateur associations, such as the NPC in the States and the UKBFF in the UK. In quite a few countries there is more than one amateur federation so you choose between the contests that they run. Some federations don't like you competing in other federations contests so watch out for this.

Most Amateur bodybuilding contests have several different categories in which you can compete. For novices there are the first timer and intermediate categories so that you can compete against people with similar bodybuilding contest experience. This helps ease you into competing, and hopefully puts you up against people with similar weight training experience. Then there are the weight categories, where you are placed in a category according to how much you weigh. This helps put you up against bodybuilders of a similar size to you - afterall, if you were to compete against someone who weighs fifty pounds more than you the chances of you winning are very slight indeed (unless they're fat or rubbish of course!).

There is really only one main professional bodybuilding federation - the IFBB (International Federation of Bodybuilders), which runs competitions mainly in the USA (except for the annual Grand Prix series of contests that are put on around the world after the Mr. Olympia contest). If you really want to be the best of the best then currently that means becoming an IFBB Professional Bodybuilder. Professional contests do not have weight categories - every pro in the contest competes against the others, tall or short. This can mean that for very short people success is difficult to come by as taller bodybuilders generally compete more successfully due to their sheer size.

UK Amateur Associations:

1. UKBFF. The UKBFF (formally known as the EFBB) are the UK affiliated arm of the IFBB, which is important to know if you wish to become a IFBB Professional Bodybuilder - only the UKBFF can grant UK citizens an IFBB Pro Card (which gives you membership to the IFBB and allows you to compete in their contests). There is no drug testing at these contests so if you are a natural bodybuilder you may wish to compete in another federation.

2. BNBF. The BNBF (British Natural Bodybuilding Federation) is the British affiliate for the OCB/IFPA & the INBA/PNBA. The BNBF adhere to a very stringent drug testing policy. Every Britain finalist is polygraphed and all class winners at every show are urine tested. They also do out of competition Random tests. The BNBF are an excellent federation if you are a natural bodybuilder, though you will not be able to become an IFBB Professional Bodybuilder if you compete for this association.

3. NABBA. NABBA (National Amateur Body-Builder's Association) is the first and original competitive bodybuilding association. They had internal political issues which held them back and allowed the IFBB / EFBB to take a stranglehold on competitive bodybuilding. NABBA stil remains popular with many bodybuilders. NABBA has many affiliated associations around the world, including the USA. You will not be able to become an IFBB Professional Bodybuilder if you compete for this association.

USA Amateur Associations:

1. NPC. The NPC (National Physique Committee) is affiliated with the IFBB and so awards IFBB Pro Cards to the winnners of its Heavyweight and Super Heavyweigh weight category contest winners.

2. NPC. The NANBF (North American Natural Bodybuilding Federation) are similar to the BNBF in that their contests are drug tested, making this an excellent federation for natural bodybuilders but a poor one if you wish to become a pro bodybuilder.

3. ABA. ABA (Amateur Bodybuilding Association) is the premier natural bodybuilding association in the states. It is affiliated with the PNBA (Professional Natural Bodybuilding Association) and the INBA (International Natural Bodybuilding Association). Again, this is great if you want to remain a natural bodybuilder but not if you want to be the best of the best and compete in the IFBB.

Steps to becoming an IFBB Professional Bodybuilder

1. Choose the IFBB affiliated federation for your country. You cannot compete in a federation of another country - you have to compete for your home country, or where you have citizenships.

2. Compete! Start competiting as soon as possible - there is nothing as inspirational as competiting against other bodybuilders win, lose or draw! You will progress as a bodybuilder far quicker if you compete than if you don't. If you keep putting off competiting 'until you are ready' then it is likely you will never compete at all. Start in the First Timer (or equivalent category) and work your way up.

3. Win a regional contest weight class. When you win or place highly (and thus get invited) you earn an invite to compete at your federations National Championships contest for that year. This means that you get to compete in the weight class you qualified in, and if you win at the Nationals then you are the best bodybuilder (the Champion!) in your class in your federation for that year! Quite an achievement. The winners of each weight class will the go head to head in a separate contest to see who is the overall Champion for this year.

4. Earn an IFBB Pro Card. Depending on your federation, the overall Champion will be offered a pro card. Some federations offer Pro Cards to winners of individual weight class champions too (though normally the heavier classes only). This can mean that each year more than one bodybuilder may earn a Pro Card.

There are other ways besides your National Championships contest to win Pro Cards - you can win at the IFBB World Bodybuilding Championships. This is a drug tested event, so only the best natural competitors from each countries IFBB affiliated federation are entered. Ronnie Coleman, 8 times Mr. Olympia won his IFBB Pro Card at the World Bodybuilding Championships, and Dorian Yates once competed in this event too. This is probably the only viable way to win an IFBB Pro Card while natural.

Another way is that sometimes a particular IFBB contest may hold a special amateur contest where the victor wins a Pro Card and gets to compete that same night in the Professional contest.

Conclusions

So there you have it, how to become a professional (IFBB) Professional Bodybuilder. Compete in a IFBB affiliated federation until you win the overall at the National Finals and gain your all-important IFBB Pro Card! Easy! 

Original Source: http://www.learn-bodybuilding.com/how_to_become_a_professional_bodybuilder.aspx

Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

By Russ Howe

It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will get a definite answer to the question: Kettlebells vs dumbbells - which method will give you the best results?

Before we do that, it is important to point out that using both approaches is always going to be far superior to limiting yourself to just one style. You will often hear people swearing by the use of just one protocol, all this does is limit your ability on the gym floor as each style comes with it's own plus points and negatives, therefore a combination of the two styles alongside other forms of training, such as yoga, interval training and body weight movements, would be optimal for achieving the goals set by most individuals.

However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.

In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.

The free weights group performed a six week program of barbell squat, power clean and high pull using around 80% of their one rep max on each exercise.

At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.

Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.

If you want to base your training program purely on the scientific findings, then free weights clearly return the greatest strength gains.

However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.

While free weights have now been shown to trump other equipment in the strength category, that doesn't mean they are the only method you should use. For instance, there are a number of exercises which can be performed using a kettlebell which are simply more functional than using conventional dumbbells and barbells. The swing is a perfect example of that.

The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.

Original Source: http://weight-loss012.blogspot.co.uk/2013/08/are-kettlebells-or-dumbbells-superior.html