CUIDADO CUANDO ENTRENAS

hola queria aconsejar atodo los chicos que estan en el fiscoculturismo que tengan cuidado cuando hacen ejercicio.. yo he entranado por 10 años y jamas me habia pasado lo que me paso a se unos meses... un dia estaba entrenando con unos amigos. ese dia era dia de entrenar elpecho la cosa fue que tube un desgarre el dolor era demasiado casi lloro pero me tome unas pastillas y se me quito la cosa es que hasta el dia de hoy no me lo he operado y medio deprimido por que no puedo entrenar el pecho por esa razon.. alguien de ustedes ha pasado por lo mismo o se lastinmado otro grup muscular..?

COMO CONSTRUIR UN CUERPO MUSCULOSO.?SABES ENTONCES COMPARTELO CON TODOS

he visto mucho chisco en el gym entrenando por años sin ver resultados.. por que sera? bueno puedes ser por que no entenan bien,no toman encuentra que lo que comen es lo mas importante y que no descansan lo suficiente. ... si alguien mas sabe que otras cosas ayuda para mejor el rendimiento en elgym. compartalo con el resto plz

supplementation and training

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Top 7 Best Pieces of Bodybuilding Training Equipment for Home Gyms

If you are a highly motivated bodybuilder then you can get awesome results from bodybuilding training at a home gym. The benefits of doing so are that you have no crowds, it takes no time to get to the gym, you can wear whatever you want, train anytime and listen to any music you like. Now the question becomes: What equipment is necessary for a good home gym? Listed below, with #1 being the most important, are the pieces that you will need in order to be a successful home gym bodybuilder.
1. Adjustable DumbbellsAdjustable dumbbells are the most important piece of equipment for your home gym. Dumbbells are versatile and allow for a wide range of exercises to be performed. In addition, exercises performed with dumbbells produce the greatest results as the body has to use an impressive amount of muscle fibers just to stabilize them. My favorite sets are the PowerBlocks and the IronMaster Quick-Lock Dumbbells as these save space and are easily adjustable.
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2. Olympic Barbell SetAn Olympic Barbell set would be the second piece of equipment that I would get for a home gym. With a barbell you can perform some pretty heavy exercises in addition to adding variety to your workout routines.
3. Adjustable Bench With Leg Extension/Leg Curl AttachmentAn adjustable bench in essential for long term home gym training. While barbells and dumbbells will get you far, the adjustable bench now gives you the ability to do incline bench presses, seated dumbbell shoulder presses, incline curls, leg extensions, leg curls, and a whole range of other free weight exercises. Also, if you get one with a pulldown bar attachment you can pretty much do almost every exercise there is available.
4. Adjustable Squat Rack with Chin-Up BarAs you get more advanced, dumbbell squats will no longer cut it as you’ll be too strong for your set of dumbbells. This is the time to add a squat rack to your arsenal. With an adjustable squat rack you can perform some pretty heavy exercises as you can self spot yourself by adjusting the safety bars on the side to a height that will catch the bar and protect you should you fail to be able to lift it. Also with the chin-up bar you can start working on getting an even bigger back.
5. Dip StationFor a massive chest and powerful triceps, the dip station is king. Once you get to the advanced level, this piece of equipment has to become a permanent fixture in your home gym.
6. Standing Calf Raise MachineFor a while you'll be able to get away with one legged dumbbell calf raises and barbell calf raises on the squat rack. However, in order to get enormous calves, a standing calf raise machine is really useful. Mine is loaded with free weights so I always have 1000 lbs on it. Because of the calf block on the machine, I can get a full stretch and a full contraction, which are absolutely necessary for complete calf development.
7. Miscellaneous ItemsWhile the items mentioned above are the most essential, you can also buy other smaller items in order to add variety into your workouts. For instance, you can buy a single handle for your lat pulley so that you can do one-arm cable crossovers, high pulley rows and cable biceps curls. You can also get an e-z bar to work arms with a more comfortable grip. Also an exercise ball is the best abdominal piece of equipment that you can get so I would make that part of my home gym from the get go.
Suggested Reading
How To Achieve Bodybuilding Results
Beginner's Bodybuilding Workout Routine
Home Gym Bodybuilding Training Routines
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Advanced Body Sculpting Routine Using Supersets
Gain New Muscle Weight Using the 10 Sets of 10 Reps Bodybuilding Training Method
Gain New Muscle Weight Using the 5 Sets of 5 Reps Bodybuilding Training Method
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Start Out With A Beginner's Bodybuilding Workout Routine And Diet

Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. A good beginning routine that uses minimum equipment (namely a pair of dumbbells and a bench) is the following: NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that. 3 Days A Week Full Body Routine: (Perform on 3 non-consecutive days such as Mon/Wed/Fri) 75 Degree Incline DB Bench PressDB Bench Press One Arm Rows DB Pullovers Bent Over Lateral Raises DB Upright Rows Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels)Lying Leg Curls Calf Raises NOTE: DB = Dumbbell How to Progress:Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps). Beginner's Bodybuilding Diet If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding. For more information on Bodybuilding Diets you can also take a look at my Introductory Guide To Bodybuilding Diets.
1
Consult Your Doctor And Get A Physical
2
Ask Your Doctor To Check Your Hormonal Levels
3
Once You Get Your Doctor's Clearance You Need To Select A Gym
4
5
Graduate To An Intermediate Bodybuilding Routine
6
Graduate To An Advanced Program
7
Consider Using Advanced Bodybuilding Supplements

Mussels Stewed

Mussels Stewed with Apple & FennelFrom: EatingWell
Apples and fennel pair beautifully in this dish.
Servings: 2 servings
Prep: 35 mins
Total: 40 mins
Rated : Not yet rated
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Ingredients
2 teaspoons walnut oil, or canola oil
1 tart green apple, such as Granny Smith, cored and thinly sliced
1 small bulb fennel, quartered, cored and thinly sliced
1 small onion, thinly sliced
2 teaspoons fresh thyme, or 1/2 teaspoon dried
1 teaspoon minced fresh sage, or 1/4 teaspoon dried
1/4 teaspoon ground nutmeg
1/2 cup vegetable broth, or chicken broth
1/4 cup dry vermouth, or dry white wine
2 pounds mussels, scrubbed and debearded (see Note)
Directions
1. Heat oil in a large saucepan over medium heat.
2. Add apple, fennel and onion. Cook, stirring frequently, until softened, 6 to 8 minutes.
3. Stir in thyme, sage and nutmeg. Cook, stirring, until fragrant, about 30 seconds.
4. Pour in broth and vermouth (or wine), stirring to scrape up any browned bits. Bring to a simmer.
5. Add mussels and stir to combine. Return to a simmer. Cover, reduce heat and simmer until the mussels open, 6 to 8 minutes. Stir; discard any unopened mussels before serving.
Tip:Note: To debeard a mussel: Hold the mussel in one hand. Firmly pull out the black fibrous "beard" from the shell.
Nutrition Facts
Calories 310, Total Fat 9 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 48 mg, Sodium 494 mg, Carbohydrate 29 g, Fiber 6 g, Protein 23 g, Potassium 770 mg. Daily Values: Vitamin C 50%, Iron 40%. Exchanges: Fruit 1,Vegetable 2.5,Lean Meat 3.Percent Daily Values are based on a 2,000 calorie diet
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What Are You Talking About

Most of you have heard the terms type one and type two muscle fibers, also known as fast twitch and slow twitch, but do you really know what those two terms are referring to? Which type dominates your physique?

By: Wayne Mercer
Most of you have heard the terms "type one" and "type two" muscle fibers, also known as "fast twitch" and "slow twitch" - but do you really know what those two terms are referring to?
In general, the two terms refer to the two types of muscle fibers present in every mammal, which are responsible for the composition of the muscle. The two types of muscle fibers are as inverse in physiological properties, as they are in the performance that the two yield.
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Slow & Fast Twitch Muscle Fibers. In this article you will learn that the higher the reps, the more slow twitch fibers you work and the lower the amount of reps, the more fast twitch fibers you work and much more... [ Click here to learn more. ]
By now you're probably wondering which type of muscle dominates your physique. There is actually a very simple way to tell whether you are made up of white or dark meat...
So, What Are You Talking About?
I refer to the two as white and dark meat because that's actually what the two are! Perhaps one of the main differences is the difference in the rate of full contraction for the two different types of muscle.
"The full contraction rate for a Type One musclefiber is about 150 milliseconds..."
It takes about 2½ times longer for a type one fiber to fully contract, when compared to the full contraction rate of type two fibers. The full contraction rate for a type one muscle fiber is about 150 milliseconds, while that of a type two is about 65 milliseconds.
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Muscle Fibers: How Do They Differ? The body is composed of different groups of muscles and each person has a unique composition of muscle tissue. Learn more about the 3 different muscle fibers and how they build differently depending on the sport. [ Click here to learn more. ]
Type Two (Fast Twitch) = White Meat
I will explain a little more about type two muscle (fast twitch) fibers first. Type two fibers are able to exert more force and greater energy, but with much less endurance than type one muscle.
Fast twitch muscle fiber is also more complex than type one. There are actually two different types of type two muscle fibers:
Type IIa
Type IIb
The only difference between the two is that Type IIa have more endurance than the Type IIb variety.
Nevertheless, no matter what version of type two muscle you are talking about, type two muscle fibers are also larger than type one, and respond better to resistance training than the type one fiber.
This is why many people are able to train and become stronger, but stay literally identical in size. So if you excel at short burst or sprinting type activities, then you are probably a white meat bird.
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Training To Maximize Your Muscle Fiber Types! Your muscles are made of 2 different types of fibers. Find out what they are, what your personal fiber make-up is and how to train for maximum results. [ Click here to learn more. ]
Type One (Slow Twitch) = Dark Meat
Type one muscle (slow twitch) is not capable of the type of force exerted by type two fibers, but retains endurance well beyond that of the type two (fast twitch) muscle fiber.
Type one muscle is the darker of the two types because of the additional oxygen, mitochondria, and myoglobin (oxygen carrier in muscle) it contains.
Mitochondria One of the major organelles of the human cell.
Mitochonidria: The spherical or elongated organelles in the cytoplasm of nearly all eukaryotic cells, containing genetic material and many enzymes important for cell metabolism, including those responsible for the conversion of food to usable energy. Also called chondriosome.
These are the three factors (oxygen, mitochondria, & myoglobin) which are responsible for the performance characteristics of the muscle fiber as well. This is also the reason a bird possesses both white and dark meat; they have two types of muscle fibers as well!
This Is For The Birds
Humans, not unlike our feathered friends, are made up of mostly type one fibers in the areas that are responsible for doing endurance type of work - the most common area of type one fibers being the calves and lower legs. The type one fiber is also smaller than that of the type two.
I personally didn't realize how much type one muscle fiber I have (in my arms of all places!), until my recent workout partner of 175 lbs began to stack on more plates than I do while doing curls. I even have an extra 1.5" in my arms than he does! So if your endurance overshadows your strength, then you are more than likely a dark meat bird!
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Muscle Physiology - Oh Those Crazy Muscles! Muscle Physiology and the various lumps on a persons body. What are they you ask? Well let's take a look inside these lumps and see what they are made of. [ Click here to learn more. ]
The fact of the matter is that genetics plays the primary role in what type of fiber makes up your muscle composition, and we are actually neither a strictly white meat bird nor a strictly dark meat bird. What type of fiber dominates your muscle is as dependent on genetics as height, eye, or hair color. There is some hope though...
Research leads us to believe that participating in exercises or sports that rely on a certain type of fiber can lead to an increase of that particular fiber's development.
Although the increase in fiber development isn't equal to the amount of effort put into the cause, you will gain some of the fiber type desired. Once again, there is always a genetic plateau.
What's A Plateau?A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.
Thanks
As always, I hope that you have enjoyed this rather intriguing article or, at the very least, educational article - and if you have any questions, please let me know. All emails are welcomed, and I will get back to you with all possible speed!
Thanks,
Wayne MercerCMERCER@hot.rr.com
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Related Articles Muscle Physiology - Oh Those Crazy Muscles! Skeletal Muscle Anatomy & Physiology. Training To Maximize Your Muscle Fiber Types!