How to Get Your Muscles More Tone by Compound Exercises?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

MAKE BIG COMPOUND LIFTS A PRIORITY

If you are training for muscle growth, your best shot at success is what’s known as systemic growth.

This means that you don’t isolate your muscle groups while training as much as you focus on compound movements. You attack exercises like squats, deadlifts, and incline bench presses because they engage two or more muscle groups.

My friend TC Luoma at T Nation had this to say on the topic of compound movements:

“For the most part, given sufficient stimulus, muscle growth happens all over your body instead of in one teeny location. As such, doing work that stresses the whole body – putting a big load on the spine that the entire body must support – will cause more growth in your biceps than working the biceps directly.

“To put it another way, doing heavy trap-bar deadlifts will do more to make your arms bigger than doing curls. A popular rule of thumb in the lifting world states that in order to gain an inch of circumference on your arms, you need to gain about 15 pounds of muscle, and that’s pretty much right. Otherwise you’d see guys walking around who trained nothing but biceps and, as a result, were inverse T-Rex types with huge arms and tiny little bodies. But you don’t.”

Should we throw out leg extensions and biceps curls?

Not at all. I’m simply saying muscle-specific exercises should have a lower priority in your training regimen.

Compound movements should be your bread and butter, your foundation.

TC goes on to say that we have been misled in bodybuilding magazines because they tend to give the impression we should be doing curls for days. He makes a valid point about how steroid use changes the game quite a bit here:

“Steroids, however, make your whole body ultra-responsive to any kind of mechanical stress. If you’re using sufficient quantities of steroids, anything works. All those body part-specific routines issued through countless bodybuilding mags “written” by bodybuilders did us all a huge disservice. They convinced many of us to concentrate on curls, kickbacks, shrugs, anterior delt raises, and leg extensions when we should have spent a lot of that time putting big systemic loads on our spine with compound movements.”

I can tell you from personal experience that when I focus more on my squats, my biceps get stronger. Yes, this is true even though I’m not training my biceps with a proper squat movement. This is because our body is a system, and when we stimulate it in certain ways, the entire body gets stronger as a result!

For more ideas on how to get your muscles more tone by compound exercises, watch these 6 videos below – 

How To Build Muscle At Home: The BEST Full Body Home Workout For Growth

10 Best Compound Exercises with Weights – Build Muscle & Lose Weight

6 Best Compound Exercises for Beginners

The ONLY 7 Exercises You Need for Mass

BUILD REAL MUSCLE AT HOME (NO GYM NEEDED)

Only 4 Exercises to Hit Every Muscle!

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Get Your Muscles More Tone by Compound Exercises

Revealing here what is the Best Natural Arthritis Treatment

 

Click on Here to Discover How You Can Completely Heal Any Type of Arthritis In 21 Days or Less

This Natural Arthritis Treatment Beats Drugs

Arthritis is so incredibly painful and debilitating that most sufferers reach for the strongest pain-relieving anti-inflammatory drugs the moment their doctors offer them.

But these drugs are extremely harmful, as these drugs increase blood sugar and cholesterol, decrease bone density and muscle tissue, delay wound healing, suppress your immune system, put you in danger of infections, and so forth.

But a new study just appeared in the New England Journal of Medicine reveals a healthy alternative with no side effects.

Best of all, this healthy alternative is more effective at treating arthritis pain and stiffness than drugs.

The researchers recruited their 156 subjects from the U.S. military health system. All of them were arthritis patients, and they had an average age of 56 years.

The patients were split into two evenly sized groups, one of which received physical therapy and the other received glucocorticoid joint injections.

Before and after the treatment program, the researchers obtained their scores on the Western Ontario and McMaster Universities Arthritis Index (WOMAC). This is a standard test used in many of these studies. Higher scores signify worse pain, more disability, and more stiffness than lower scores do, with scores ranging from zero to 240.

Before the program, the two groups scored approximately the same, 108.8 in the glucocorticoid group, and 107.1 in the physical therapy group.

After one year, the glucocorticoid group scored 55.8, whereas the physical therapy group scored 37, showing a clear benefit of physical therapy over the injections.

In addition to WOMAC, the researchers also measured their subjects’ performance on three other tests before and after the program. All three of these tests yielded the same result as WOMAC: physical therapy was more effective than glucocorticoids in limiting pain, stiffness, and disability.

But more effective than both drugs and physical therapy is the simple arthritis strategy explained here. Thousands of people have already used this natural arthritis treatment to rid themselves of arthritis in 21 days or less….

Natural Arthritis Treatment – Arthritis Cured with This Dirt Cheap Supermarket Ingredient

New study proves however that eating ONE single ingredient can prevent arthritis even if you’re at high risk.

What’s more it will halt the progression and significantly reduce your pain, even if your arthritis is at very serious, later stages.

Most importantly, you find this ingredient in every supermarket, dirt cheap, it causes no side effects, has no calories and is actually considered extremely healthy.

In the study, published in the Annals of the Rheumatic Diseases, researchers examined medical data from the Osteoarthritis Initiative with its 4,796 participants and from the Framingham Offspring Osteoarthritis Study with its 1,268 participants. These studies continued for four and nine years, respectively.

At the beginning of the study, the participant’s average age was 54, and all of them either had osteoarthritis or were considered at high risk of developing it.

The subjects had to complete food intake questionnaires and information on arthritis symptoms and x-ray data were also collected.

Researchers found that high-fiber diets significantly reduced the subject’s risk of developing osteoarthritis.

Compared to the 25 percent of subjects that ate the least fiber, the 25 percent who ate the most fiber were 30% to 61% less likely to develop osteoarthritis.

Moreover, a high fiber intake also reduced the amount of pain experienced by people with osteoarthritis and prevented it from worsening.

There are two reasons Fiber is so beneficial for arthritis:

1) It has powerful anti-inflammatory effects.

2) It helps you lose weight and keep it off.

This indicates that a high fiber diet is not just good for osteoarthritis but all types of arthritis and other inflammatory diseases.

Unfortunately, loading up on fiber is probably not going to be enough to completely reverse your arthritis. To cure your arthritis in 28 days, you need this natural arthritis treatment which requires you taking the 3-simple steps found here…

Natural Arthritis Treatment – Arthritis Aggravated and Complicated by This Common Condition

In 2017, the journal Arthritis Care & Research presented a study revealing how another, specific health issue seriously complicated the diagnosis of arthritis.

More specifically, people who have this issue have high levels of the inflammatory markers called C-reactive protein and erythrocyte sedimentation rate.

But so do people with arthritis.

You could, therefore, be misdiagnosed with arthritis just because you’ve this other health issue (which half the world has anyway). Or your treatment options could be very much limited.

The scientists reached this conclusion after examining the medical data of more than 2,000 people previously collected by other studies, finding that the inflammatory markers that obesity shared with arthritis increased along with one’s body mass index.

In other words, the more obese you are, the more likely it is that you will be diagnosed with extremely severe rheumatoid arthritis.

Because rheumatoid arthritis is a progressive disease that gradually destroys the cartilage in your joints, the absence of symptoms won’t prevent doctors from prescribing aggressive treatment if they think you have a severe form.

They will just tell you that the pain and destruction will start shortly and that early aggressive treatment could slow the progression.

You might, thus, find yourself treated for a condition you don’t even have, suffering the psychological trauma of thinking your quality of life is about to deteriorate critically in the next few months.

To get more ideas about natural arthritis treatment, watch these 2 videos –

Cure Arthritis Naturally – Tips and Remedies for Rheumatoid Arthritis

Rheumatoid Arthritis: How I Cured Myself Naturally (symptoms Gone Within 3 Days!)

But losing weight is no walk in the park, especially if your mobility is limited by arthritis. Here is the easiest way I know to lose weight without diet change or exercises…

And, of course, your first priority should be to reverse your arthritis in 21 days, using the 3-easy steps found in this natural arthritis treatment here …

This post is from the Arthritis Strategy Program. It was created by Shelly Manning, a former arthritis sufferer and a health consultant.

A Brief Background on the Author

Like you, Shelly Manning also suffered from arthritis, particularly osteoarthritis. This was due to her weight and desk job. Her condition eventually took a toll on her relationship with her (former) husband.

It was when she went to Hong Kong that she met Janerdquo, an old woman who owned the restaurant where she ate. Janerdquo supposedly offered her a bowl of a weird-smelling soup, which helped ease her joint pain. She ate there each day for 10 days until she was completely healed from arthritis.

Shelly Manning decided to research this natural remedy and to create a step-by-step treatment plan to others who are suffering from different types of arthritis, such as gout, rheumatoid arthritis, osteoarthritis, fibromyalgia, and psoriatic arthritis.

That’s why she created “The Arthritis Step By Step Strategy.” According to her claims, this unique strategy will get rid of joint pain and stiffness, repair your damaged joints, and treat the underlying cause of your arthritis.

Shelly teamed up with Christian Goodman, the owner of Blue Heron Health News, a publishing company that aims to help people to take responsibility for their own health by using natural health alternatives for preventing arthritis in fingers and knees naturally.

To find out more about this program, go to Natural Arthritis Treatment

How to Get Big and Strong by Power Bodybuilding?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

POWER BODYBUILDING: HEAVY WEIGHTS, FEW REPS, A LOT OF SETS

Michael O’Hearn Knows Power Bodybuilding

It happens that I work out at the same time of day, at the same gym as legendary Michael O’Hearn. I have had the pleasure of witnessing this man lift incredible amounts of weight first hand. He’s rockin’ a 600 lb. bench press (and a 500×2 incline bench), an 815 lb. squat, and a 775 lb. sumo deadlift. Steroid-free.

And yes, he is every bit as nice in person as reported in the media.

No, he’s not plant-based (yet), but I wanted to feature O’Hearn in this article because no one does power bodybuilding better — and he’s an all-natural bodybuilder.

Michael did an interview with Muscle & Fitness discussing natural bodybuilding and power bodybuilding:

By the age of 14, he was competing in natural bodybuilding shows. He won the Mr. Teenage Washington at a height of 5’9″ and a stage weight of 172. During the next two years, puberty went full throttle as he grew to 6’2″ and gained an unfathomable, if not entirely lean, 100 pounds. All the while he was learning the basics of what he would later fine-tune and market as power bodybuilding—a system that builds strength and size by satisfying the needs of the strength and physique athlete: Heavy weights done for only a few reps but for a lot more sets. Whereas a classic bodybuilding rep scheme is three sets of 10, a classic power bodybuilding scheme may be seven or eight sets of three—not counting any warmup sets required to get to a heavy weight. He credits this system, more than any of the myriad genetic factors that might be working in his favor, as being the key to his success in bodybuilding.

Michael’s strategy involves not letting up on the training and getting after it pretty much all-year-round:

“Everybody does the same thing when they get ready for a show,” O’Hearn says. “They go from heavy weight and lots of calories to cardio, light weight, lots of reps, and a calorie deficit. It’s common. You get stringy and small. It happened to me, too. But I figured out early on that if I kept pounding the weight, I kept the muscle. When you are dieted down, you have less fluid in your joints and you’re more prone to injury, so I slowed down the reps. It’s harder to do—a loaded bar feels a whole lot heavier when you’re dried out—but I accepted it, and you wind up with a fuller, denser muscle.”

Now back to the topic of steroids, he has passed every blood test thrown at him over the years, including polygraph tests. O’Hearn had this to say about his personal philosophy about steroids:

“Could I have set records with steroids? Yes. Would I be as good as I am now? No. Steroids age you. Your connective tissue breaks down. Over time, something will inevitably tear.”

Temptation was easy to avoid, he says, thanks to quick success.

“When you get discovered by Joe Weider—he walks up to you at the Mr. Olympia and says, ‘I need you on the cover of my magazines,’ and you’re a 20-, 21-year-old kid—I realized whatever I had been doing up to that point was good enough. Would I have been tempted if I didn’t find success? I hope I wouldn’t have, but then again, I never wanted to be a 300-pound Mr. Olympia. I wanted a pleasing physique. I think of my body as an art piece, and it’s my art piece.”

To find out how to get big and strong by power bodybuilding, watch these 2 videos –

Mike O’Hearn’s Back Workout | Power Bodybuilding Training Program

Add Strength & Size With Mike O’Hearn’s Power Bodybuilding Program – Bodybuilding.com

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Get Big and Strong by Power Bodybuilding

LIFTER’S ELBOW – WHAT IT IS AND HOW TO FIX IT

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Here’s what you need to know about Lifter’s Elbow

A weak grip can equal elbow pain. If you can’t carry a load equal to your bodyweight in each hand for 15 meters, your grip sucks. Farmer’s walks will help.

The false grip can boost your maximal strength numbers, but it reduces the capability of the neuromuscular system to produce force through the hands and wrists.

If your elbow hurts, use a neutral grip (palms facing each other) instead of a pronated or supinated position in your primary lifts.

If you’ve been making one of the above mistakes and have achy elbows, give self-myofascial release a shot.

Elbow Pain: Causes and Cures

If your elbows resemble a rickshaw more than a functional piece of bioengineering, here are three probable causes, along with some hugely effective self-myofascial release techniques.

1.  A Weak Grip

Without reliving the painful memories of the 1980’s “grip trainers” that maimed more than their share of desk jockeys looking to Popeye-up their forearms, you must improve your grip strength to prevent or eradicate elbow pain for the long run.

A lack of functional grip strength not only limits your big-boy gym stats, but it can cause some horrific trauma to the deep finger and wrist flexors that adds up over time.

The test: If you think your grip is more than adequate, you’re probably mistaken. The standards for a 15-20-meter carry are being able to lift and carry a load equal to your bodyweight in each hand.

2.  Using a False Grip

Sure, the false grip can boost your maximal strength numbers. No argument there. Adding a few active muscle fibers firing at full capacity will obviously lead to greater force output. But can this technique sustain the chronic punishment imposed by your training? Probably not.

Unfortunately, the false grip does a few questionable things to the overall function of the upper body.

First, it reduces the capability of the neuromuscular system to produce force through the hands and wrists. The hand is the first link necessary to authenticate any movement of the upper body and shoulder girdle.

Without the ability to form a fist around your chosen training tool, you’re more likely to overstress the larger joints up the chain like the elbow and shoulder.

While maximal tension can create PRs and boost your workout stats (along with your ego), high levels of mechanical tension can also cause an equally high level of soft tissue damage.

In the case of the false grip being used as a primary mechanism for movement, you exponentiate acute and chronic trauma to the elbow and surrounding tissues. The small forearm and wrist flexors – highly comprised of tendinous junctions with bone and muscle – are basically being torn to shreds secondary to your training.

Macro-tearing your tissues down multiple times a week is generally considered a bad thing. We can further limit this damage by simply ditching the false grip and wrapping your hand around the bar.

Train with the traditional grip until your elbows are supremely strong and healthy. Only then should you consider the false-grip alternative.

3. Pushing and Pulling with a Pronated or Supinated Grip

The supinated (hands facing the body) or pronated (hand facing away from the body) grips used for pushing and pulling are standard operating procedure, but if your elbows hurt, start using a neutral grip. That means your palms will be facing one another.

This innocent rotation can enhance the way you move without the necessity of employing additional tactics in your activation and movement patterns that may take years to perfect.

The neutral grip allows a greater amount of shoulder joint centration along with decreasing the angle of the upper arm relative to the torso. Without torturing your with brain-numbing biomechanical analysis, the more centrally positioned we can place the shoulder, elbow, and wrist, the better those joints are going to naturally function.

Use the neutral hand position in your primary lifts whenever possible. This includes multi-joint pulling movements like the deadlift, row, and vertical pull. The use of readily available equipment like the trap bar and cable handles makes assuming a neutral hand position on your heavy pull days a cakewalk.

Things get a little more complicated for primary pressing movements such as bench variations and overhead pressing, especially if you’re training at a commercial gym that frowns upon intelligently modified programming.

The football bar will provide the best training stimulus when concentrating on a neutral hand position. If you can find one, get to work. If not, your options are limited, and you may start to question that $10 per month gym membership.

Likewise, if you’re crafty, the trap bar or Dead-Squat™ Bar can be a great way to vertical press if you can MacGyver a power rack setup.

Additionally, use dumbbell flat and incline pressing until you’re sure your shoulders are strong enough to revert back to using supinated and or pronated grips.

Self-Myofascial Release Techniques

If you’ve been making one or all of the above mistakes and find yourself struggling with achy elbows, give these self-myofascial release techniques a shot.

The great thing about the elbow is that it’s easily accessible to some serious soft tissue work. Start slow and reap the myriad of benefits of good ol’ self-treatment!

Treating the pronator teres

Treating the medical wrist flexors

Treating the deep wrist extensors

Written by Dr John Rusin, an internationally recognized performance and fitness expert specializing in injury prevention and rehabilitation. 

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – How to Fix Lifter’s Elbow