Question: How do I get great abs?
Getting great abdominal muscles is a combination of the following:
- A great diet consisting of 40% carbs, 40% protein, 20% good fats.
- A high-quality weight-training schedule that has you in the fitness center for 45-60 minutes four to five times a week, with an abdominal program that is done at least 3 times a week.
- Adequate cardio built into the program to begin the fat-loss process and burn some extra calories.
- Consume no more than your bodyweight x 12 in calories per day.
Question: Each time I do crunches for my abs, I injure my neck. Is there any way to get rid of this problem?
This is a frequent complaint. There are some things you can do to make your neck more comfortable while performing crunches. The first thing you may want to try is placing your tongue on the roof of your mouth while crunching. You can also try resting your head briefly on the floor between reps to lessen the stress on your neck by allowing these muscles to relax temporarily. Finally, do not link your fingers and put them behind your head during crunching movements. This is almost certainly the number one cause of neck strain during ab work, for as you start to fatigue you will most likely begin to pull on your neck and head in order to do more reps. This can strain connective tissue and damage fragile neck muscles.
Question: Is it counterproductive to deadlift and squat on the same day?
This depends on the volume: if the number of sets is high, you run the risk of fatiguing the lower back muscles. If you feel your lower back is taking a bit of a pounding, you can do one set either of the deadlift or squat in each session.
Question: How can I strengthen my legs without hurting my back?
This is another common problem. Fortunately, you have a good feasible alternative open to you. Try getting rid of squats, and giving the deadlift a tentative run. Use a shrug bar – a bar with a hexagonal edge that you stand inside of to do the lifting. The benefit of this bar is that there is less need to bend forward in moving through each repetition, and there is excellent leg clearance so the bar doesn't hit the legs as you move up and down.
Question: What workout should I do for my thin legs?
Consume between 1 and 1.5 grams of protein per pound of bodyweight per day. A lot of cardio without enough protein ingestion will burn out your legs. Many bodybuilders do not even do cardio on their leg days, as a matter of fact. You can also use l-glutamine after your workouts. This amino acid is very helpful in reducing cortisol levels.
Example of an exercise split to improve leg growth
Tuesday: quads and calves
Friday: hamstrings and calves
Question: What are the best forearm exercises?
The top exercise for the forearm extensors is the seated reverse barbell wrist curl: sit on a bench and hold a barbell with your forearms resting on your thighs and your hands extending beyond your knees in a palms down position. Use your forearm muscles to raise and lower the bar. The number one exercise for the forearm flexors is the behind the back barbell wrist curl. While standing, hold a barbell behind your back with your palm facing outward. Use your forearm muscles to curl the bar up and down.
Question: Is the front squat a good alternative to the regular squat?
The front squat is still a squat and it really makes no difference which version you do, as far as your routine goes. The front squat is at least as good, or better, unless, of course, you're competing as a powerlifter, but even then it will take a minimum adjustment to switch over to the regular squat with no loss of strength. Everyone is different, so if you like front squats, just replace the back squats with them.
Question: Does alcohol prevent muscle gain?
The answer here is restraint. Modest use of alcohol has been shown to decrease the hazard of cardiovascular disease, but extreme alcohol intake can injure your liver and heart and impede your body's capacity to mend and build muscle tissue. If you have an objective, you must center on what you have to do every day to attain it and not feel cheated by alcohol limits, though they get in the way of your fun.
Question: Is there a distinction between the different types of Creatine that are presently available?
You can now find Creatine on the market in three forms: phosphate, citrate, and monohydrate. Since the body does not easily absorb the phosphate variety, it will not yield effective or significant results. The research is unclear on the citrate variety, though it appeared to be catching on for a while. Indeed, the majority of the positive scientific studies that have been done on Creatine have used the monohydrate form.
Question: How do I get started in amateur bodybuilding competitions?
Most amateur bodybuilding competitions only require an entry fee. A lot of of the bigger competitions that give prize money etc. may require that you place in other contests to be qualified to enter. It all depends on who is sponsoring the event. Are you willing to travel? What locations are you looking to compete in? If you have never competed before it would be a good idea to go to other contests as an observer of how things are run and what you can expect at your first competition.