Tihomir Rangelov from Bulgaria : 187 cm, 110 kg -1 place Balkan Championship Bodybuilding -2 place World Championship Bodybuilding IFBB -3 place Heavy Weight Bulgarian Nationals Championship-Man Bodybuilding
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Sep 272011
May 032010
The general rule when trying to gain strength is to lift heavy with more sets and less reps. It is considered that how much force one can apply against an object determines how strong that person is. There is an important factor that most don’t consider when trying to reach their maximum strength potential. That factor is explosive power. Strength and Power are two separate things but both rely on each other. Strength is measured by how much force one can generate. Power is measured by speed x force. Just because a man is strong, that does not make him powerful. “A smaller man who can swing a baseball bat faster may hit as hard or as far as the heavier stronger man who swings slower.” Bruce Lee
To develop power and strength you will incorporate heavy weight training with explosive plyometrics. This is called Complex Training.
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Complex training is meant to increase strength and muscle speed, which are the key factors to developing explosive power. This should help you lift beyond you maximum weight limits your were stuck on. Plyometrics and lifting heavy are strenuous on your joints. Since you will be combining the two, you should not perform these workouts more then once or twice a week. You should at least have five days rest in between for whatever muscle group you’re working.
Power is measured by force(strength) times speed. Power = Force(Strength) x Rate of Force(Speed). It is believed that since weight lifting tightens and tenses the muscles it makes it difficult for the muscles to move fast. Also having bulky muscle supposedly makes them slower as well. Truth is, if all you do is lift weights without lengthening your muscle through proper stretching techniques, you will become inflexible and slow. If all you do is lift you will build strength and some power. But through Complex training, along with dynamic stretching you will increase your muscle speed (Rate of Force) dramatically. Rate of force is the speed with which force is achieved in a movement. The key to increasing your maximum lifts is to increase your power output. But you can’t reach your maximum power output just by lifting weights. You must increase the rate of force(speed) that it takes to move the weight.Through anaerobic training(exercise that requires muscles to contract at high intensities for short periods of time), you develop you’re fast twitch muscle fibers, which are responsible for generating power. Heavy weight lifting and plyometircs are considered to be anaerobic.
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When performing any kind of weight lifting movement, it involves pulling or pushing against resistance, the more speed and force that is generated against resistance, the more weight that one will be able to move. For example, when performing bench press, you start by lowering the weight slowly and then at the very moment the bar slightly touches the surface of your chest,(not bounce off your chest) you explode the weight upward with maximum effort. The amount of power applied to that initial explosion can make the difference on whether you finish the rep or you yelling for someone to help lift the weight off you.
The workout will consist of core lifts, such as bench press or squats. For each exercise you will perform five sets of three to five reps. Immediately after each set of a weight lifting movement, you will perform ten to twelve reps of a plyometric movement. Your goal is develop strength and power, so for every set you want to be as strong as possible. You don’t want your muscles to feel fatigued after each set so you should take three to five minute breaks between each set. Do not try to go to muscle failure on your lifts. The plyometric exercise is relative to what ever lifting exercise you are doing. Example would be, if you’re doing bench press, after each set you would do plyometric push-ups. If you are doing squats, after each set you would do jump squats.
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In this article, I’ll share with you what I think are the most important grow taller secrets. You can use these techniques to your benefit. It might sound crazy, but these methods allow you to grow by as much as 5 inches in a matter of weeks! Read on.
Dieting – The First Technique
It is not a secret that without a proper diet you will not grow taller. Let me explain why: After you pass a certain age, your body stops growing. What causes it? Well, your body produces less human growth hormone. The way to reverse that is by a simple diet. I recommend you to drink more cocktails with milk. You can easily make at home. The cocktail seriously increases the level of human growth hormone in your body! But beer in mind, you will not become taller if you do not consume right foods. We also recommend you to consume more vegetables in order to achieve your goal. If you are really serious about growing taller, it is time to forget about alcohol and smoking.
Exercising – The Second Method
Now you are aware of the fact that right diet can make you grow taller. However, to grow more you should apply one more technique. No, I am not talking about weight lifting, it is not necessary to sweat at gym lifting heavy weight. What I am talking about are exercises which stretch your spin. It will also increase the levels of growth hormone in your body. The exercises are very simple, and will take no more than 15 minutes of your time each day. Just go running. In case you do not like jogging you can go swimming or visit yoga classes.
As you already understood, to achieve better results you will need to combine all these techniques. You can simply become taller by about 5 inches in a short period of time. I hope you found this article of use and it will help you. I wish you good luck.
Jan 022010
Routine:
Let’s talk about exercises that help you get bigger muscles. Just make sure that you always aim to increase your max at each opportunity. Basically, max is the term for one rep of the highest weight you can lift. You must aim to have this increased ever time you workout.
Many people want to get big muscles fast but they don’t want to put in the hard work. Every time you step foot in the gym, you have to increase your reps or your weights if you really want results.
A training partner is also a requirement when working out. Ideally, you’ll want to work more on free weight exercises so that your body will learn how to balance and use real weights. You have no idea how many muscle fibers can be exercised when balancing free weights. Make sure to perform low reps while using heavy weight. You might want to do 8, 6 and 4 reps on a certain free weight exercise like bench press or incline bench press. For each body part you should do 3 exercises and only 2 body parts per day and per week.
Diet:
You have to stop eating all the processed foods and the sugars and the late night eating. You have to realize that you won’t get bigger muscles if you don’t faithfully watch what you eat. If you really are motivated to get bigger muscles you need to eat more protein. You might as well know that amino acids are vital when it comes to the production of protein. Proteins’ primarily function is to sew back muscles that have been torn apart. Personally, the key factor I use is MSM! You can find protein in different foods such as chicken, egg or fish.
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Rest Time:
Keep in mind that working out without allotting time for rest is detrimental for getting bigger muscles. The reason for this is that your torn muscles should be allowed time to mend and build themselves up.
Sleep:
The amount of sleep you get every day is essential if you want to get bigger muscles. If you get enough sleep, your body will be given enough time to fix any torn muscles during your last workout. Get an early night’s sleep that should total to 8 hours straight.
Drink Lots of Liquid:
Staying hydrated is key because it increases flexibility, circulation, blood flow and muscle repair.
