IF YOU'RE TRAINING THE RIGHT WAY, YOUR GONADS GET INTO THE ACT.
The process of becoming a better athlete involves not only creating great workouts but also getting your body to RESPOND to the workouts in an optimal way. The desired responses often include improved cardiovascular function and enhanced muscular endurance and power. While most athletes hope for stronger hearts and better muscles, many of them forget that these responses are mediated by the sex organs.
Anabolic EffectFor example, in male athletes the testicles like to pour out surplus quantities of testosterone, the primary male sex hormone, after heavy workouts and during difficult training. This wave of testosterone has a highly anabolic effect, strengthening muscle cells, fortifying tendons and ligaments, and repairing and toughening bones. Because testosterone enhances muscle power and promotes recovery from tough workouts, athletes with higher testosterone responses to exercise may enjoy greater adaptations to training - and better performances. A low testosterone response can mean little improvement in performance, even when workouts are of high quality.The testosterone effect is so dramatic that elite Chinese FEMALE swimmers have been getting testosterone injections during training - and then proceeding to make Hulk Hogan look like a weakling as they win one world championship after another. But how can male athletes boost their natural testosterone response without doping?
Quantities Of TestosteroneA traditional idea has been that consistent training, combined with periodic 'overreaching' (increasing the volume or intensity of training for short periods), can 'teach' the gonads to release greater quantities of testosterone. Unfortunately, the gonadal response to various exercise programmes hasn't been studied very well. However, a new research effort carried out at Ohio University and Penn State University sheds some light on the topic. Researchers from these institutions studied nine elite male weightlifters who had participated in either the U.S. National Championships, the Pan-American Games, or the Olympics. These athletes participated in a one-week, intensive strength-training camp, during which they doubled their usual volume of training. One year later, the athletes returned to the camp and again trained twice as much as usual. Their testosterone responses to the increased training loads were carefully monitoredHard Training
During the first rugged camp, the athletes' testosterone levels actually decreased during the week of hard training, declining by about 230 per cent (when measured after hard workouts). A year later, the story was completely different: During the week of overreaching, testosterone levels actually blossomed by 31-36 per cent.Strength Trainers
Why was the testosterone profile better during the second test? The researchers concluded that one year of solid training (which corresponded with increases in muscle strength of about 10 per cent), plus an occasional exposure to overreaching, had made the strength trainers' testicles more responsive to hard training. Since increased testosterone production is associated with greater muscle strength and decreased output is linked with overtraining and losses in performance, a key goal for the future is to identify the training programme which can create the best testosterone response. Such a programme will no doubt combine periods of consistent, high quality training, periods of rest and recovery, and periods of overreaching. Unfortunately, at present we have little idea how often this overreaching should take place.
Reference:
('Endocrine Responses to Overreaching Before and After 1 Year of Weightlifting,' Canadian Journal of Applied Physiology, vol. 19(4), pp. 400-410,1994)
By Prof. Khizer Hyat Raja
Nutrition Valley
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KINDS OF STRENGTH AND METHODS TO DEVELOP STRENGTH.
STRENGTH.?
A:- Strength or ability to expresses force is a basic physical characteristics that determine performance efficiency in sports. Each sport varies in its strength requirements and in the interest of specificity we should examine its relationship speed and endurance.
B:- Strength as a basic motor ability of the weightlifters as for as the source of the movement is concerned speaking about strength one mean the ability of man to do work and this ability is estimated as the reason for the transfer of the body of its parts.
In the pedagogic aspects the strength of the athlete his ability to overcome external resistance or to counter act by means of muscle efforts.
KINDS OF STRENGTH
There are three classification of strength namely:
1. Maximum Strength
2. Elastic Strength
3. Strength Endurance.
1:- MAXIMUM STRENGTH
Maximum strength (Gross Strength) is defined as the greatest force the neuromuscular system is capable of exerting in a single maximum voluntary contraction.
Consequently it will determine performance in those sports where great resistance has to be overcome or controlled like Olympic weightlifting.
Absolute strength is characterized by the limit amount of the weight lifted or the maximum value of the deliberate muscle tension in an isometric regime under the conditions of a certain pose. In sports practice especially in the case when athletes of different body weight and different level of preparedness are compared the term relative strength is used. It is noted that with the increase of the athletes on body weight his maximum strength is increases and relative strength is decreases.
HOW TO DEVELOPMENT OF MAXIMUM STRENGTH?
It follows than isometric or static methods are employed in the development of static or isometric activity where isometric strength being developed and the load may be varied contraction against 80% to 100% maximum held for the period of 9-12 seconds.
2:- EASTIC STRENGTH ?
The bigger the maximum effort and the less time is spent by the athlete for its realization, the bigger is his ability for explosive strength. The ability of the neuromuscular system to overcome resistance with a high speed of contraction is defined as elastic strength.
HOW TO DEVELOP ELASTIC STRENGTH ?
With the loading of 30%-50% of maximum develop elastic strength with the repetitions 4-6 per set. It has been proved experimentally the biggest effect is achieved when combining in a training session s weight exercises of 90% and 30% in this case the exercises with 30% of total weight are executed against the background of positive effect by the execution of the 90% weight lifts requiring a quicker switch over from concessive to overcoming regime muscle work help in the development of explosive strength and reactive muscle ability.
The Drop Jump from 70 – 75 CM has very positive effects to develop explosive strength.
3:- STRENGTH ENDURANCE ?
It is quit clear that an athlete with maximum strength 200 KG in one exercise will repeat the exercise is called strength endurance. When an athlete do 5 repetitions of 200 Kgs these repetitions are called strength endurance of the athlete.
In other words to perform work against a resistance several times is called strength endurance of relative muscle.
HOW TO DEVELOP STRENGTH ENDURANCE?
Where general exercises are employed with a loading of 40% - 60 % and maximum repetitions performed strength endurance develop.
SIZE OF TRAINING WEIGHT AND NUMBER OF REPETITIONS PER APPROACH.
A:- Size of Weight: 70% Number of Repetitions: 3 – 6 Reps
B:- Size of Weight: 80% Number of Repetitions: 2 – 4 Reps
C:- Size of Weight: 90% Number of Repetitions: 1 – 2 Reps
REST BETWEEN TWO SETS
The rest duration between two sets is very important factor for the recovery to perform better to the next set. The experts suggest 3 minutes rest between two sets. As per human physiology the following time duration and recovery percentage is given for the information.
After the first set.
First 30 Seconds human body recovered 50%
60 Seconds human body recovered 75%
90 Seconds human body recovered 87%
120 Seconds human body recovered 93%
150 Seconds human body recovered 97%
180 Seconds human body recovered 98%
The natural process of recovery up to first 90 Seconds is faster but up to next figures recovery process become slowly. After 2 minutes next set can be performed because human body recovers more than 90%.
Olympic Weightlifting training methodology is vary from country to country. There aree so many systems of training being used by the coaches. But which one is the best?
Weightlifting is an Olympic sport and strogly linked with strength. Scientific training system and good food for the high level results are very improvement. It is hard to meet the food requirement and arrange a large variety of food on the table.
Thats why supplementation can help in this deficiency. The next question is how to select good supplements as per our requirement. Olympic Weightlifting is based on fast twitch fibers and explosive movements. The selection of supplements should be very acuarate in this sports.
Weightlifting & Foodsupplements
u need to use weight gainer in dis stage
my choice
muscle juice 4400or 2544 ultimate nutrition
optimum nutrition serious mass
both are good
aminos are
amino 2222 ON
amino 2000 Ultimate nutrition
creatine
creating mono hydrate
or creatin chews from universal#
regards
saif
Dear Jahangeer
yupp.
as i told u do not use syntha 6 in winter keep it safe for ur summer workouts...dis time wt u need is bulk up.and u do
rem do not use protien while u bulin up...
aminos are usually taken for stamina and muscle recovery dey boost ur meta and libido wich is good lolx.
creatine is muscle vloumizer it helps u reduce injury and longer workouts and yes muscle pump is big big factor in
creatine......
u kan see lot of changes as i told u in just just few months wid only basics movments and heavy weight+low reps routine
keep it till march...den start leaning uppp.
use ur syntha (basically it is a protien nt a gainer)wid aminos+creatine...(and dnt forget ur water consumption in
summer too)u need more water in summer dnt worry,,,,
in summer plz keep it mind not tooooooo light weight..use modren weight wich is easy enough for 8 to 12 reps(not more then
8 to 12)so use ur brain while choosing weights.....
u ll do 2 months wid ultra light weight in middle of summer in june n july...leave august as hyberneting period den
start bulk up for 4 months...u ll be able to a new u in a year.
syntha six is one good product but it need almost 2000 calories wid it.it doesnt have such calories as weight gainers do..
and last sorry for late posting i work in london so cat get enough time for web surfing...
u kan contact me on
saifkhanm3@gmail.com or maxmuscles.blogspot.com or via this site..
u can get anything u want from nutrition valley..they are good wen i was here i used to buy from them
allah hafiz regards
ASLAM-O-ALAIKUM,
DEAR SIR,
MY name is rizwan and mere age 21 year old hai.and my weight is 72kg sir mujhe 8 month ho gay hai workout karte huway lakin koi acha result nahi mila .sir main chahta hn k ap mujhe koi acha sa supplement bataye jo mujhe aek achi body achive karne main meri help kare ya in supplement main se main kon sa use kar sakta hon
1) nanox9 hard core
2) scitec nutrition GH surge
3) scitec nutrition D-test
plzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz sir reply
MY name is MAHAD PASHA and mere age 21 year old hai.sir mujhe 8 month ho gay hai workout karte huway lakin koi acha result nahi mil .sir main chahta hn k ap mujhe koi acha sa supplement bataye jo mujhe aek achi body achive karne main meri help kare ya in supplement main se main kon sa use kar sakta hon
Dear Saif , Thanks a lot for your detailed tips…I think this is really useful for me and satisfying me a lot.. few managing tips are required…. I am doing beginner weight training 1 body part with 5 days a week…from passed more than 2 months and my metabolism is much better than b4 now…drinking a lot of water in day …and yes my routine is a lot different than other I wake up normally at 3pm afternoon cauz of my work things…so I do breakfast after an hour or 2 hours I normally go to gym …after gym I take shakes(protein) with fruit salads or bananas (6 to 9 )…I do my lunch …at about 11 pm …..and dinner at about 2 or so… This is my total routine…as you are aware about winter…metabolism works a lot better than summer…I can easily eat I believe. I can see a bit changes in me day by day…but few questions are… 1 ..I only have bsn sntha 6 vanilla ….rite now…. Do I need use it at this point of time? Or not? 2. I think I need to intake 3000 calories a day ..can you please tell me how many calories are in 1 scoop of bsn syntha 6 …I tried to search but no success … 3 . Amino acid….bro how can I use this and from where I can get it ?? a proper 1 ?? with price… 4.. Creatine …do tell me a bit about creatine as well…. Last but not the least can you please tell me what do I need to do in my circumstances ….if you can guide that would be great …..thank you so much for your consideration and a prompt reply will be highly appreciated…
hellomr jahangeer.....i have read your qustion.....mmmm np at all... u need to keep some basics in ur mind to get your goal....as u told u have 6;1 inch and 64 kg in my opinion you dint have proper weight as ur structure........u should have 90 kg as your structure then you ll be able to get in perfect shape.....i am bodybuilding fan and crazy abt it .....i have spent lot of years in it lot of study abt it....i met with many internationla bodybuilders so i can say may be i help you lets nt say i m rite but y nt try?it wont be effect u negitively...ist use some good weight gainer(muscle juice is good choice)(dnt use protien in this stage)use lot of water + eat every 2 hour(it keeps ur metbolisam active which is gud thing)use basic moments in ur exercises+low rep+heavy weights(keep one body part one day and only basice exercises wid heavy weight(wich ll enough for u to reach 6 to 8 reps) 3 sets per exercise 4 basic exercises...use amino acids..it is must to keep ur stamina up wid necess aminos to repair ur tissues......take lot of rest 10 t0 12 hrs.....have 2 days off from gym.... now .... lets see wot eppen after 6 months...u ll gain weight n size wid some little fat......its perfect time for you to start protiensssssssssssON gold standerd protien is best u ve to take protien as per kg ur body weight let say if u r 64 u must take 64 gram protien after ur workout......dnt need carbs wen usin protienuse some gud creatine before workout wid any shake or energy supplement digg ur wrok out den after 30 mins use protienn......lets rock babyif u have any qustion plz ask me at
saif khan 0447550360398www.maxmuscles.blogspot.com or contact nutrition valley .................
my body is a mixture of Mesomorph and ectomorph...I am 6'1 tall with weight of 64 kgs ..my upper body is much better than lower body ...i i can easily do excercise...but unfortunately ...i am looking to gain more and more mass ... i already have one product ..called * Syntha 68...i am done with one intake so far ... i am looking for a very serious expert help interms of Protien shakes ...becuase i have had been using diff products but unfortunately ....due to lack of knowledge almost all useless..what i know about gaining muscle apart from supplemets... 1 ...rest (sleep 8 to 10 hours ) in 24 hours ...
2 ...work out not more than an hour a day ...
3 a proper guideline about intaking supplements...
i am doing weight tranings in random fashions...but i am very serious in this ...but due to lack of knowldge i am all on my own ...most of the big giant ...like Atif khan ..and etc etc ...they are very away from their tips for a normal guy like me...and what they do is entirly diff than what a normal guy do like me......
i am actually looking to gain weight with lean muscle....as well as i want to know about when to drink protien shake......and the quantity i believe qunantity should be calculated as per ur body structure...i live in karachi ..i think you guys are aware of the nature and seasons....so please help me .....
i'd like to have a suppliment as well ...but not sure about the names ......
i am very happy because of this web ..:) finally i found my place where i can ask .. :) thanks alot
waiting for your response :)
Regards
Jahangeer Khan
have any of you ordered using nutritionvalley because i am thinking of ordering but i need some customer reviews on the product that is being transported and the quality of the product.
mujhe BSN no-Exlode chahyekese avail kar sakta hn me ?
w can guide you that which weight gainers suit your body.
Aslamoelekum,
dear Mr ......
aap ko apna work out ko bhetar karne kea lie Energy booster Jack 3d 250g (USP labs) ye use kareen es
se aap ka work out bhot zaberdast ho jai ga,,or jab aap work out strat kareen to phele apni body ko garam
kar leen es se aap ka work out acha ho ga ,or koi acha sa multivetamin ka istemaal shuro kar deen es se bhi
aap ko bhot acha result mele ga or hadi wagera ki takleef bhi nahi gi, or aap apne body ko lean rakhne kea lie
100% whey protien ko use kareen es se aap ka body muscle size bhot acha or lean rahe ga ,
or aap ko acha or bhetar foodsupplement khredne kea lie Nutrition Valley se rabta kareen yahan se sare
pakistan ko mfoodsupplement supplay hota hia mor Nutrition Valley ki price bhi bhot ache hian or sab se bare
baat wo aap ko bhot ache mushwara bhi detea rahtea hian aap jab bhi call kareen wo aap ko bhetar gaide
kareen gea ,aap es adress per rabta kareen ye aap ko foodsupplement sare pakistan mian by courier service
send kartea hian,
ASSLAMALIKUM
mein aik naya trainer hoo ,bodybuilding ka bara shoq hai ,ap seh yeh pochna hai so whey protein ap log sale kar they hai us mien 2 lbs wala kitna farkh laye gah or 5 lbs wala ,mera body type hai
body type =mesomorph i think becoz flat chest ,hard bones and tiny muscular
weight=75kg,165lbs
height=6"2
2004 mein bhi lagay tha aik sall laken sahi food or excercise na honey ki waja seh mein tang hogaya tha abhi mera yeh 4 month chal raha hai ap seh yeh patah karna hai keh excersise keh duran mera stamina khatam hojtaha hai or mein excersice bhi pori nahi laga patha hoo is keh liye konsa supplement hai
DO REPLY THANK YOU
sir .. meri age 17 hy nd mujay 5 months hoey hy gym join kiye ... ap mujey supllements bata dein jo lean muscle mass bnaey takay cutting kay sath... mass bhi aey nd mri body may bilkul bhi cutting nahi hy 5 months may bhi koi cutting nahi aei soo plxx guide me nd prices bata dejiye ga ... thx waiting fr ur reply ...
Helllllllo
Saif
Wa alaikumusalaam
yes brother you can find every answer for your qustions..........
Ist of all you need to provide us your information aboutyour health,
your body type(mesomorph,ectomorph or endomorph)ist you need to review your body and tell us what kind of physique
you have then tayyab sahib will definatly choose best diet for you,
so lets start with figuring out what kind of body you have(it,s more importent )
We have known for quite some time now in bodybuilding that different body types respond differently to both training
and nutrition. As a result, it is incredibly important to be aware of what your body type is so that you can design
a training and workout program accordingly. In the history of body types and some interesting pieces of information to
help you identify them will be mentioned
.EctoMorphs.....
Definitive "
Hard Gainer"
Delicate BuiltBody
Flat Chest
Fragile
Lean
Lightly Muscled
Small Shouldered
Takes Longer to Gain Muscle
Thin
MesoMorphs.......
Athletic
HardBody
Hourglass Shaped (Female)
Rectangular Shaped (Male)
Mature Muscle Mass
Muscular Body
Excellent Posture
Gains Muscle Easily
Gains Fat More Easily Than Ectomorphs
Thick Skin
EndoMorphs.......................
Soft Body
Underdeveloped Muscles
Round Physique
Weight Loss is Difficult
Gains Muscle Easily Like the Mesomorph
So Ist of all Please review your body and figure it out then it,s verey easy for us to make a good diet and
workout Plan for you....
Any More Qustions Please Contact us Via Nutrition Valley or Call me Direct on 03347761808 regards
saif ali khan Dream Belive Become
Waelekumsalam,
dear I think if your body is muscular then whey protien is the best for your muscle .
if your body is very skine then musle juce is the best beacuse in this food supplements have a
meximum fat , carbs , protiens,
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