Category Archives: Exercise

Exercise to Failure for Muscle Growth – Fact or Fiction

What is exercise to failure?

Well, most simply, it’s doing repetitions, often multiple sets, until you can’t do any more. The muscle fails to perform.

That’s pretty straightforward, but, is it true?

Yes and no.

First of all, when most people are reading or writing about this, they are thinking of a “muscle”, i.e. bicep, triceps, etc. However, a muscle is made up of many, many fibers, and it is the injury to these fibers that results in muscle growth.

True, if you COULD do curls, for example, until you could not do any more, you would almost certainly be stimulating muscle growth. It’s the professional bodybuilder or weight lifter who’s likely to do that extremely stressful and painful thing.

What about us exercisers who just want to get stronger, more physically fit, and maybe get some bigger, showier muscles in the process? What if WE don’t want to go to the extremes of the professional or are just not ready or able to go that far? Are we doomed to be 97 pound weaklings all our lives?

Not necessarily, and here’s why.

Remember those individual muscle fibers that make up the big, whole muscle… the one with a name? As you work out, if you use enough weight, you will be exercising those individual fibers, some of which are not very strong to start with. As you exercise rep after rep, you will be working, and tearing, those weaker fibers, and they will “fail”.

Other fibers will take their place, and, some of them will “fail” in time too as your workout proceeds.

Also, during various positions during the muscle expansion and contraction, various “bundles” of muscle fibers will come into play, taking over the movement, or relinquishing it to other bundles.

So, assuming you use “enough” resistance, or, do enough reps, you WILL be taking various muscle fibers and muscle fiber bundles to failure. This failure will result in muscle growth, as the experts have been telling you.

Too, since many of those big, named, muscles, have various sections, i.e. the bicep having two “heads”, working with different exercises can cause growth in those areas which can help the entire muscle work with heavier weights and do more repetitions.

For example, I, myself, found that by adding triceps extensions to my workout routine, I experienced muscle growth in previously poorly trained areas which allowed me to use heavier weights in presses and push ups, which, in turn, caused muscle growth in sections which had not been progressing previously.

So, yes, you do probably need to exercise to failure for muscle growth, but, unless you are trying to be a professional bodybuilder, or compete in weight lifting competitions, just keep trying to progress and do your reps, and add alternate training for additional growth in size and strength.

Benefits of Ab Workouts

Discovering the incentive to start an exercise session can be a challenge, but you know the advantages to your health and that alone can be the overall benefit. The same is correct for abdominal workouts. Abdominal workouts are built to workout your core muscles. This core stability, in your trunk, works together with your back to manage all movement. By frequently exercising, the abs are kept powerful and functional which causes overall good health.

That should be your goal, above all to produce happiness. Anything else losing weight and toning will eventually come without a doubt, if you stay persistent in the course. If you are new to doing abdominal workouts is definitely important to start out slow and steady with proper form. Don’t pressure yourself to workout harder than will jeopardize doing the exercise correctly.

By doing the proper exercises with discipline consistently will increase your endurance as will your abs. Then you will able to take another step and increase your reps and workouts, because your strength will also increase. The abs is very crucial where they are because it also protects your vital organs.

The abs muscles also supports your breathing. This is one of the major reasons why you should take care of your abs muscles. Just doing basic ab exercises will build muscle fibers and not eliminate fat. The continued buildup of muscles will subsequently burn fat. It is very important to remember the most important purpose of abdominal workouts should be to increase overall fitness and health and then the rest will follow. A newbie to abdominal workouts needs to concentrate simply on muscle buildup. Abdominal workout will function to help digestive problems in which in turn keep the individual’s body healthy and fit.

It is great to have better health, therefore you should constantly work you abs. Illness and diseases are caused from stress which in turn will bring anxiety. Stress has a strong affect on the immune system and then it causes a person to get sick. Stress is kept in control when you exercise on a regular basis. This should keep you motivated to go work out.

Trying To Build Muscle Requires a Proper Exercise Routine And The Correct Diet

Working out is way that can give you a healthy life style. Many people work out to lose weight or gain muscle mass. What ever your reason is your work out routine must involve exercises that will help you met your goals. Of course you will have to complement your work out routine with the correct diet.

There are many diets that have been developed over the years. Some of these diets are ideal for weight loss and others are best for gaining muscle. The key to both of these diets is eating healthy. A healthy life style is also key to losing weight or gaining muscle mass. You will need to come up with an exercise routine that suits your work schedule. This will require some research and you will have to work hard to make you exercise routine work.

There are a number of diets that have proven to be successful for weight loss. These include the smoothie diet, vegan diet, paleo diet and the Atkins diet. These diets will produce results but will require that you follow the plan. Some of these diets are better suited for different people, depending on their life styles

The smoothie diet has proven to be successful for many people. However this diet can be misleading because some people eat to many fruits and not enough vegetables in their smoothie mixes. You will have to stick to the guidelines when using this type of diet.

Another diet to consider is the vegan diet. The food you will be consuming will have no animal products in it. This includes eggs and all dairy products such as yogurt and cheese. You will probably need vitamin supplements, but once you figure out the proper types of food to consume, your body will become rejuvenated. This type of diet is the extreme version vegetarianism.

Another type of diet to consider is the paleo diet. This diet allows you to eat animal protein. This diet is useful building lean muscle mass. You will have to stick to whole grain food. What you eat using dietary this system can work in your favor if you are trying to gain weight. The weight you will gain will be lean muscle. This dietary system will give you protein, healthy fats and carbohydrates from fruits and vegetables. You will be able to include chicken and fish in this diet. This system is based on what dietary experts think people used to eat before we started to plow the soil and lost our hunter and gatherer roots. Hence the term paleolithic diet.

If you are serious about building muscle consider the anabolic diet. This diet is a muscle-building diet and a weight loss dietary system. It alternates low carbohydrate food days with high carbohydrate food days.

Whatever your weight loss or muscle-building goals are do some research to consider what is best for you. If possible seek the advice of a nutritionist or health care professional.