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Wednesday, March 31, 2021

Bodybuilding vs. Powerlifting – How to Gain Muscle Mass Fast?

 

Bodybuilding vs. Powerlifting - How to Gain Muscle Mass Fast? WHAT GIVES BODYBUILDERS BETTER MUSCULAR SHAPE, SIZE & DEFINITION THAN POWERLIFTERS? This is all about how you train yourself. This requires a combination of isolation training, high-rep ranges, mind-muscle coordination, and calculated intensification strategies

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




WHAT GIVES BODYBUILDERS BETTER MUSCULAR SHAPE, SIZE & DEFINITION THAN POWERLIFTERS?

Donnie Thompson, Ryan Kennelly, Benedikt Magnusson, and Konstantin Konstantinovs are some of the biggest names in powerlifting, and without a doubt, their lifts are impressive.

But no matter how many records they break and titles they win, they will never achieve the muscular shape, size, and definition of the world’s top bodybuilders.

Bodybuilder Ronnie Coleman in his prime is an excellent example of perfected muscle definition. And the four-time Mr. Olympia, Jay Cutler, was definitely onto something when he described how much more muscular he became after training with lighter weights.

The singular goal of a powerlifter is to lift the heaviest possible weight, just once. Their training regimen leaves them resembling freaky-looking beasts. But in fact, these types of muscular gains are far from healthy, sustainable, or desirable.

Many powerlifters are actually considered to be clinically obese, and male Olympic weightlifters tend to be between 10-17 percent fatter than athletes in other sports.

Meanwhile, bodybuilders have consistently been more successful at building up and defining their physique. This is largely due to higher reps, a more fluid tempo of lifting, and a varied approach.

In this post, we take a closer look at the science behind why bodybuilders have bigger and better muscles than powerlifters, to help you achieve the gains you crave at the gym.

Essentials of Muscle Hypertrophy

Muscle hypertrophy, a technical term for muscle growth, is a phrase that you’ve likely heard around the gym but have a few misconceptions about. To start, there are two types of muscle fibers: slow-twitch muscle fibers and fast-twitch muscle fibers.

The slow ones are less likely to grow and produce power. However, these fibers are more resistant to fatigue. Slow-twitch fibers are involved in low-intensity movements done over extended time periods.

Good examples of these are walking, swimming, and other aerobic activities. Slow-twitch muscle fibers have limited ability to generate extreme force or strength and are generally endurance oriented.

When subject to resistance training, they will increase in size, but not as fast as fast-twitch fibers will.

The fast-twitch muscle fibers are the ones that bulk up faster because they have a higher rate of contraction that boosts their strength and power. But unfortunately, these are the muscles that are more susceptible to fatigue after your workouts.

Non-contractile hypertrophy occurs when there is an increase in the muscle cell’s non-contractile elements, such as glycogen, collagen, and other cellular subunits.

Another term used to refer to this condition is “sarcoplasmic hypertrophy,” mainly because force is produced by the contractile units of skeletal muscle fibers called sarcomeres.

While sarcoplasmic hypertrophy will not affect your one-rep max, growth in muscle size will be evident due to the increase in non-contractile elements.

Understanding the Pennation Angle

Another key concept to understand in this comparison is the pennation angle. This is the angle formed by muscle fibers that are in line with a bodily action.

A study published in the Journal of Strength and Conditioning Research compared 52 male bodybuilders and Olympic weightlifters and found that the bodybuilders had far greater isometric elbow extension force.

The researchers concluded that the larger pennation angle, the lower the force relative to a muscle cross-sectional area in strength-trained athletes.

So basically, as the pennation angle goes up, the muscle’s ability to generate force goes down. And the training methods of bodybuilders support greater pennation angles compared to powerlifters.

Another study involving men who underwent unilateral resistance training of the triceps brachii muscles for 16 weeks reinforced the fact that the way you train can induce changes in the architecture of your muscles and decrease specific tension.

Tension and Sustained Effort

Because a powerlifter’s training regimen is focused on the squat, bench press, and deadlift, their other muscles don’t have the chance to fully grow and develop.

Building tension is the most effective way to develop muscle, but there are many other factors to consider too. The type, degree, frequency, and duration of the tension you hold make a huge difference when you’re trying to build muscle.

There are several types of muscle contractions that play into how a muscle generates force and begins to grow. Concentric contractions involve a muscle actively shortening, while eccentric contractions are muscles that are actively lengthening.

Meanwhile, a passive stretch occurs when a muscle is lengthened while in a passive state, and isometric contractions involve holding a muscle actively at a fixed length.

Ultimately, passive tension doesn’t pack on as much lean muscle mass as active tension does.

Another factor to consider here is sustained effort through isometric contractions. To increase muscle across a region of the body, a balance between the active and passive length tension relationships must be achieved.

And to achieve the maximum force, eccentric resistance training can alter these relationships by increasing the structural units of myofibril in striated muscles.

Furthermore, increased stiffness in bone-to-bone connective tissues (ligaments, tendons, cartilage, extra-cellular matrix, etc.) can raise muscle-to-bone force transmission and result in improved muscular gains as well.

High- and Low-Rep Training Styles

One of the biggest reasons why bodybuilders pack on muscle better than anyone else is the higher number of reps they do. This is best achieved with a moderate rep range, say between six and 12 reps per set.

A study involving 15 young men that was published in PLoS One concluded that low-load, high-volume resistance exercise is more effective in inducing acute muscle anabolism than high-load, low-volume training.

When you train with very few repetitions because only one lift is required for competition, you increase strength but not necessarily muscle definition.

Powerlifter training also doesn’t allow enough time under tension for the slow twitch muscle fibers to develop. Conversely, bodybuilders expose their muscles to longer periods of stress to help these muscles grow.

Muscle Isolation & Execution Strategies

Muscle isolation is also a key strategy of bodybuilding, including many single-joint movements. Bodybuilding training works individual muscles through their entire range of motion and length to fully activate the muscle fibers inside.

In contrast, powerlifters utilize their entire body to lift a tremendous amount of weight for that one epic rep.

Also, the way you execute a lift makes a huge difference in how it develops your muscles. An important bodybuilding strategy is to position the body so the muscles at work can feel the stress and overcome it.

However, powerlifters generally focus on lifting the heavy weight in the easiest way possible to reach their goal.

Tendon Insertion

Strength is relative to a multitude of factors; however, one that stands out among the rest is tendon insertion.

TNation: Let’s use a biceps curl as an example. Say you’re curling a 60-pound dumbbell and you’re halfway up at 90 degrees and moving very slowly.

To figure out a general estimate of muscle force requirements of the biceps, you divide the moment of the resistance arm by the length of the muscle arm.

This means that you multiply the resistance (60 pounds) by the resistance arm (say 15 inches from the elbow to the dumbbell) and then divide it by the muscle arm (say 1 inch from the elbow to the biceps insertion).

This would give us 900 inch-pounds, a measure of torque. In this example, the biceps must produce 900 inch-pounds of force.

What happens if the individual’s biceps tendon inserts 2 inches away from the fulcrum? Now you divide by 2 instead of 1, which means that the biceps now only has to produce 450 inch-pounds of force to hold a 60-pound dumbbell at a 90-degree elbow angle.

This just goes to show how important tendon insertions are to the amount of external force one can deliver. Two individuals may have the same amount of strength in their biceps, but due to leverages, one can lift twice as much weight as the other.

Genetic Influences

Genetics come into play because each of us is born with a specific number of slow-twitch muscle fibers and fast-twitch muscle fibers that contribute to muscle hypertrophy.

These types of muscle fibers don’t typically convert into the other type, no matter what form of training you do.

Yet one study that looked at the muscle composition of powerlifters and bodybuilders compared test subjects with extreme hypertrophy to those who had undertaken six months of heavy resistance training.

This European Journal of Applied Physiology and Occupational Physiology study concluded that the elite group had more muscle fibers than the control group did, which means that some athletes may be predisposed to greater muscle growth because of genetics.

It’s also natural for people to gravitate toward the things they are good at, so it’s not surprising to see those with a higher propensity for strength become powerlifters.

In the same way, those who have a higher disposition for size are more likely to focus on bodybuilding.

That’s because bodybuilding focuses more on symmetry, conditioning, muscularity, and overall aesthetics, and powerlifting is all about leverages and technique refinement.

The Role of Supplementation

It’s impossible to ignore the fact that both bodybuilders and powerlifters take supplementssteroids, and other drugs to enhance their performance.

With the same levels of chemical assistance, bodybuilders still overpower powerlifters in terms of muscular development and physique.

Building muscle size and definition has nothing to do with lifting the heaviest weights. Rather, it’s all about technique, contraction, time under tension, and breaking down muscle so they can grow back bigger.

Resource: Ultimate Guide to Vegan Protein and Bodybuilding Supplements

Ultimately, It’s All About Training and Intensity

Although genetics and supplements may play a role in an athlete’s physique, muscular shape, size, and definition is ultimately determined by how they train.

This is because muscular definition is attained through a combination of isolation training, high-rep ranges, mind-muscle coordination, and calculated intensification strategies.

The way you lift weights can impact how your muscle fibers grow and develop, because a high-rep, low-load style of training stimulates slow twitch muscle fibers that are less likely to grow.

It’s also important to note that more reps don’t necessarily translate into more muscle growth, because intensity has a great deal to do with your overall gains.

A final study to point out is a 2015 one published in Physiological Reports.

The researchers found that the test group that performed high-intensity workouts four times per week with four sets of three to five reps gained significantly more muscle than the group that did 10-12 reps in each set with less intensity.

Not only did the group that trained at 90 percent of their one-rep maximum (instead of 70 percent 1RM) gain more strength, but they also gained more muscle.

This was because they activated their muscle fibers in an advantageous way to impact a greater percentage of muscle tissue.

If you look at pictures of powerlifters and bodybuilders side by side, you’ll begin to notice clear differences in their physique and how the “bodybuilder look” is the most aesthetically pleasing and powerful.

So, focus on your intensity and reps more than the amount of weight you have on the bar if you want to achieve it.

And after all this research and comparison, there’s one glaringly obvious fact that stands out: Powerlifters stand to gain more muscle when they begin to train like bodybuilders — it’s that simple!

To get more ideas on how to gain muscle mass fast, watch this video – 5 Proven Ways to Build Muscle (5x Faster)



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 – Plant-Based Recipes for Athletes


Tuesday, March 30, 2021

What is the Best Way to Cure All Types of Vertigo Permanently?

 

Cure All Types of Vertigo Permanently - Vertigo is the number one health complaint amongst the elderly. It’s becoming more and more common. And doctors have no explanation as to why this is the case. But now a new study on a common medical procedure, published in the journal Radiologic Technology may hold the key to the steep increase in vertigo cases. And the simple solution to cure it.

Click HERE to Discover How You Can Heal Your Vertigo and Dizziness Permanently in Just 15 Minutes




Cure All Types of Vertigo Permanently – The Very Deadly Effects of Vertigo

There are many different underlying causes of vertigo.

One of these is really serious.

But because it happens momentarily, people don’t pay attention to it or take it seriously.

It is however very serious, and potentially deadly – and according to a recent study published in the journal Circulation it can lead to even more worrying problems in middle-aged and older people.

The deadly effects are related to the extreme dizziness that some people feel when they stand up after sitting or lying down.

When you stand up, your body needs to increase your blood pressure momentarily to ensure enough blood reaches your brain.

But sometimes something goes wrong and extreme dizziness follows.

This condition is called orthostatic hypotension. It happens because a person’s blood pressure drops by at least 20 mmHg systolic points or 10 mmHg diastolic points.

But if the blood vessels in the lower body do not constrict fast enough to increase blood pressure for that moment, the blood cannot leave the lower body fast enough to go back up to your heart, meaning there is not enough blood for your heart to pump to your brain.

New research suggests that this effect could put middle-aged people at more risk, as they have higher chances of developing dementia.

The scientists analyzed information involving 11,503 participants over a 20-year period between the ages of 45 and 64 who had no history of coronary artery disease or stroke.

Researchers measured the participant’s blood pressure when they got up after lying down for 20 minutes.

Scientists discovered that those who met the requirements for orthostatic hypotension were 40% more likely than the others to develop dementia and had 15% more cognitive decline.

So, what can you do to prevent bad events and deadly consequences of orthostatic hypotension?

Drink enough water to ensure that you have enough blood circulation through your body to maintain a healthy blood pressure. Avoid diuretics like blood pressure medications, excessive caffeine, and alcohol. Some medications like antidepressants and alpha-1 blockers can also make it worse.

Cure All Types of Vertigo Permanently – Drinking water and avoiding excessive caffeine and diuretics will help, but it won’t cure your vertigo. To do this, you need to do these simple exercises, which will take less than 15 minutes a day…

Cure All Types of Vertigo Permanently – The Invisible Cause of Vertigo

Vertigo is the number one health complaint amongst the elderly.

It’s becoming more and more common. And doctors have no explanation as to why this is the case.

But now a new study on a common medical procedure, published in the journal Radiologic Technology may hold the key to the steep increase in vertigo cases.

And the simple solution to cure it.

Many people often complain of dizzy spells when having an MRI scan.

The researchers wanted to know why, so they explored the most common symptoms experienced by magnetic resonance (MR) technologists from the exposure to the magnetic field surrounding MR imaging scanners.

408 technologists responded, 78 percent of who reported negative symptoms.

Dizziness, vertigo, visual disturbances, nystagmus, and a metallic taste were the most common complaints – and most vertigo sufferers will easily identify with the first four.

Those who worked with the newest machines in very high and ultra-high magnetic fields suffered dizziness at a much greater severity.

This proves doctors wrong that the MRI patient’s dizziness is caused by anxiety.

In another study, researchers placed 10 volunteers with healthy labyrinths (inner tube of ear that controls balance) and two with absolutely no labyrinthine function into an MRI scanner.

They tracked their subject’s vertigo through self-reports and by recording their nystagmus, which refers to involuntary eye movements that reflect the brain’s detection of motion.

Subjects with the healthy labyrinths displayed nystagmus, while those without labyrinthine function did not.

From this, they concluded that the vertigo was a result of what physicists call the Lorentz force.

There are electrically charged particles in your inner ear’s fluid whose current is affected by the MRI scanner’s magnetic field. This then upsets the balance.

This is especially concerning since nowadays there are electronics and therefore magnetic fields everywhere around us. And this could explain the steep increase in vertigo and dizziness in the last few years.

So, to test it out, you may want to turn off most of the electricity around you and even try to spend a day or two with minimal radio signals.

Cure All Types of Vertigo Permanently – The good news is there is a much easier way to cure your vertigo – as soon as today – using the simple techniques taught here…

Cure All Types of Vertigo Permanently – Is Your Vertigo All in Your Head?

One of the worst responses anyone gets from their doctor is being told, “it’s all in your head.”

And when it comes to vertigo, especially unexplainable vertigo, this is too often the response.

So, a recent study in The Journal of Surgery and Medicine has attempted to shed some more light on this issue by giving 51 vertigo sufferers a personality test.

Researchers recruited 51 patients who had experienced dizziness for three months and who had no history of peripheral vestibular disease. They also recruited 51 healthy people who experienced no dizziness for a comparison group.

The subjects were given three questionnaires to complete – the Anxiety Sensitivity Index-3, the Beck Anxiety Inventory, the Beck Depression Inventory, and the Eysenck Personality Questionnaire.

The only index that found no difference between the two groups was the Anxiety Sensitivity Index-3.

On the Beck Anxiety Inventory, the vertigo group displayed more anxiety than their healthy peers; they also showed more depression on the Beck Depression Inventory.

Clear differences could also be seen on the personality test, which was categorized into four personality types – stable extroverts, unstable extroverts, stable introverts, and unstable introverts.

Neuroticism or stability refers to the tendency towards having/feeling negative emotions like depression, anxiety, fear, and feeling out of control. The participants displayed more neuroticism or emotional instability than their healthy peers did, regardless of whether they were introverts or extroverts.

The biggest difference is basically that unstable extroverts are restless, easily excitable, impulsive, and often irresponsible, while unstable introverts are moody, pessimistic, and quiet.

Since subjective vertigo is not caused by any physical disorder, it is almost certain that these psychological characteristics play a central role in the progression of the condition.

To get more ideas on how to cure all types of vertigo permanently, watch this video – Vertigo Balance Exercises – Ask Doctor Jo



Cure All Types of Vertigo Permanently – But the reality is, it’s easy to heal pretty much all types of vertigo using the easy vertigo exercises explained here…

This post is from the Vertigo and Dizziness Program, which was created by Christian Goodman. This is natural vertigo treatment program created for people who are looking for the most effective vertigo home remedies, that utilizes the power of exercises to permanently eliminate vertigo symptoms.

This will help to eliminate tension and improve your blood flow and balance. From this Vertigo Relief Program, you will learn to strengthen your tongue, achieve whole-body balance, relieve tension and enhance your overall well-being.To find out more about this program, click on Cure All Types of Vertigo Permanently


2 Plant-Based Recipes for Athletes to Build Muscle and Lose Fat

 

2 Plant-Based Recipes for Athletes to Build Muscle and Lose Fat. MUSHROOM AND BLACK BEAN VEGETARIAN MEATBALLS - Throw these vegetarian meatballs into a sub and smash it after a hard workout! GLUTEN-FREE ASIAN QUINOA WRAPS - I love quinoa because it is one of the rare vegan sources that carry a complete protein profile.

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



MUSHROOM AND BLACK BEAN VEGETARIAN MEATBALLS

Sometimes I throw these vegetarian meatballs into a sub and smash it after a hard workout!

You may be surprised by how good black beans are for your health.

Just a half-cup of black beans contains six grams of dietary fiber with less than a gram of fat and no cholesterol.

These are quite filling without the fat (and lethargy) of eating beef meatballs.

Here’s a link to a vegan meatball recipe as well.

Yield: Makes approximately 6-8 “meatballs”

Ingredients

  • 1 15 oz. can of black beans, drained and rinsed
  • 8 oz. of shiitake mushrooms, finely chopped
  • 1 organic farm fresh egg
  • 1/2 cup of gluten free Italian bread crumbs
  • 1 cloves of garlic – minced
  • 1 tsp. of ground sea salt
  • Ground black pepper to taste

Directions

  • Pre-heat oven to 350 degrees.
  • Place black beans, mushrooms, egg, bread crumbs, garlic, salt, pepper and seasonings into large bowl. Mix* thoroughly.
  • Coat muffin tin with coconut oil.
  • Roll mixture into balls and place in muffin tin.
  • Bake for approximately 12-15 minutes. Be careful not to let them dry out.
  • Remove from oven and serve with marinara sauce.

*The interior texture can get mushy if the mushrooms or black beans contain too much liquid. Be sure to drain all ingredients thoroughly before mixing.

GLUTEN-FREE ASIAN QUINOA WRAPS

Here at Vegetarian Bodybuilding.com we have a lot of love for quinoa because it is one of the rare vegan sources that carry a complete protein profile. And frankly, it tastes pretty damn good and is very filling. Once you have some cooked quinoa on hand, you can whip these up faster than PB&J.

*Recipe contributed by Madeleine Orellana. Photo by Rachael Braun.

Makes: 3 wraps

  • 2 cups cooked quinoa
  • 3 tablespoons vegenaise
  • 2 tablespoons rice vinegar (make sure it doesn’t contain any type of added grain such as barley malt)
  • 1 tablespoon hot sauce of your choice (gluten free options: Sriracha, Franks Red Hot sauces, Cholula hot sauce), more or less to taste
  • Reduced-sodium soy sauce or tamari to taste (gluten free options: Tamari soy sauce, San-J soy sauce, Kikkoman soy sauce, Eden organic soy sauce, La Choy soy sauce, Wan Ja San soy sauce)
  • 1 scallion, thinly sliced
  • 3 large wraps, preferably brown rice, spinach (gluten free options: Rudi’s gluten free tortillas, La Tortilla Factory, Toufayan gluten free wraps, French Meadows gluten free tortillas, Engine 2 Tortillas)
  • 4 cups arugula, baby spinach, or mixed baby greens
  • 1 large ripe avocado, peeled and diced
  • 1 large carrot, grated or finely diced

Directions

Combine the cooked quinoa, vegenaise, rice vinegar, hot sauce, and scallions in a mixing bowl and stir together well. Drizzle in a little soy sauce, just enough to add subtle flavor.

Dollop 1/2 cup of the quinoa mixture onto center of the wrap and top with a good handful of the greens, a quarter of the avocado, and a quarter of the carrots. Roll and cut in half. Repeat with remaining wraps.

To get more plant-based recipes for athletes, watch this video – VEGAN MEAL PREP FOR MUSCLE | EASY HIGH PROTEIN MEALS



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 – Plant-Based Recipes for Athletes


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