Carbohydrates

If you ask any bodybuilder to tell you about protein’s role in muscle building you’ll get an in-depth response about the way muscle builds, hypotrophy, anabolic rates and more! But what about if you asked the same bodybuilder about the role of carbohydrates and building muscle? I doubt you’d get a very lengthy response.Carbohydrates are often overlooked when planning a muscle building diet. This is because a lot of people are not aware of the importance of carbohydrates and the role they play in muscle development. The truth is what type of carbohydrates you eat, when you eat them and how much you eat can have a great effect on the muscle building process.If you want to optimize your diet for muscle gain and fat loss it’s important to know how to integrate carbohydrates into your diet. There’s nothing complex about it, you just have to follow a few simple rules.

TO MINIMIZE FAT STORAGE FOLLOW THESE RULES

1. Eat complex carbohydrates
   Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
2. Eat carbohydrates directly after training
   When you train hard you reduce your blood sugar level considerably. Eating carbohydrates straight after a training session provides your body with an insulin spike. This insulin spike puts your body into an anabolic (muscle building) state. If you do not get the right nutrients after training it’s possible that your body could enter a catabolic (muscle breakdown) state. This is why post workout nutrition is so important.
3. Eat small amounts of carbohydrates more often
   Eating smaller servings of carbohydrates more often helps keep a steady flow of insulin into the body. If you eat large amounts of carbohydrates in one sitting your body is much more likely to store them as fat. Eating to much is one sitting is unnecessary; your body doesn’t need that much nutrients at one time.
4. Eat high fiber carbohydrates
   This goes hand-in-hand with point number 1 because most sources of complex carbohydrates are rich sources of fiber. Fiber helps to build muscle by making muscle tissue absorb amino acids faster and more efficiently.
5. Avoid fruits
   This may sound insane because we all know that fruit is high in vitamins, low in calories and very good for general health and wellbeing. But, fruit contains fructose which is a very simple sugar. The body converts fructose into glycogen which is used as a building block for fat tissue.
6. Have carbohydrates and protein in the same meal
   When you mix protein and carbohydrates together in the same meal you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Also, carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth.

Follow these rules, and you can use carbohydrates to your advantage to build more muscle faster. If you find you’re gaining too much fat then you should cut out carbs after 7pm. Unless you have a fast metabolism, eating carbs late at night is generally not a good idea. Your body does not need the energy while you’re sleeping so it’s likely to store the carbs as fat.

Another point worth mentioning here is meal sizes. Like I stated in point 3, you should eat small meals more often. Have you ever felt really tired after eating? Then you’ve eaten too much. Your body has to use a lot of energy to process the food which leaves you feeling tired and energy-less. This style of eating will also decrease your metabolic rate. To keep your metabolism high you need to constantly stimulate it with small meals every 3 hours or so.

So the main points you need to remember here are; eat good complex carbohydrates, eat small amounts more often, always have a good serving of complex carbohydrates about 1 hour before your workout (for energy) and straight after your meal (for insulin spike) and if you are gaining excess fat stop eating carbohydrates after 7pm.

Vasodilatation

On the natural mechanisms, the vasodilation is generally regarded as an integral process thermoregulation, ie, regulation of body temperature by homeostatic mechanisms, of equilibrium. When there is an increase of the outdoor temperature, there is an increasing body temperature. To counteract this variation, the hypothalamic-pituitary complex (which receives the external message) sends a message that enables nerve vasodilation, and subsequent heat loss to the outside.

Artificial mechanisms a vasodilator is a substance that causes vasodilation. These substances can be used in medicine so as to allow blood flow around a blood clot.
Some of the key substances vasodilatoras:
Adenosine;
Adenocard - antiarrhythmic medication;
Adrenaline and noradrenaline;
Alpha blockers (block the vasoconstrictor effect of adrenaline);
Bradykinin;
Histamine;
L-Arginine;
Niacin (or nicotinic acid);
Nitric oxide.


A positive point in building muscle is more defined and beautiful that has a good blood supply, it is necessary to lower the level of fat in the body. Many athletes who practice bodybuilding seeking this benefit varies greatly from person to person, some are born with this predisposition, others have to chase. 
Few know that the vasculature is not only the increase of the veins, but the new growth through these ancient, ie, that an increase in muscle called "pump" due to the fact that several veins are stagnant and changed. The emergence of new blood vessels occurs through lack of oxygen in the muscle, thus generates a stimulus that generates new molecular veins in order to help bring these oxygens to underserved areas. What is the purpose of someone wanting large veins? Many people think they are aesthetically nicer, but this advantage is not only that there is critical to the increase in lean body mass. The more vascularity you have the more oxygen the body takes to the muscles, and thus achieve a better growth and higher those nutrients to greater muscle hypertrophy.The esthetic level, try lowering your body fat percentage to about 12%, the less fat you have more veins were notorious, if possible do sauna 2 times a week, takes the sweat out excess water and sodium from the skin and muscle and veins become more noticeable and to finalize do not drink too much salt, it retains water and reduces vascularization. 
At the functional use in some (nitric oxide) to increase the capacity of vasodilation and increase blood flow in the vessels, do high repetitions, about 20, it stimulates vascularization, and do cardio to finish, and do well to heart, burns fat and helps dry the body

What is Super Sets

What are super sets?
You've probably seen someone at your gym doing super series but not realized. The super series consists of performing two exercises in a row without pause for rest in between. The exercises can be agonists (two exercises for the same muscle group) or antagonists (two exercises for different muscle groups).
For example, if you do bench press is followed by super conducting a series antagonist (in this case, back chest more). If you do military press followed by lateral raise, you will be conducting a series super agonist (shoulder).


Benefits of super series
The super series are an excellent technique for bodybuilding because they allow you to increase your training intensity. Imagine that today is on a tight schedule but not in any way want to miss your workout chest and back. Usually need 60 minutes to complete your training. If you use super series, can complete your workout in just 30 minutes.
The super series are excellent for developing muscle mass, however, are not the best choice for strength gains. This happens due to reduced charge in the second exercise. Apart from that, the super series are an exciting challenge to training and eliminate the natural tendency of long rests between sets, which severely decrease the intensity of the workout.


Examples of super series
Super series antagonistic to chest and back
- Elevations and bench press with bar plan
- Remada inclined barbell and incline dumbbell press

Super sets for biceps and triceps antagonistic
- Curl bar with standing tricep extensions and barbell lying
- French Press and curl seated incline dumbbell

Super series back to agonists
- Elevations and T-bar rowing

Super Series agonists for breast
- Bench press and incline bench press bar plan with dumbbells
- Supino plan with bar and dumbbell crucifix

Super Series agonists for shoulder
- Press military barbell and dumbbell lateral raises
- Dumbbell Military Press and front elevations

Super Series agonists for biceps
- Curl bar with standing alternate dumbbell curl ee
- Curl Curl inclined and concentrated

Super Series agonists for triceps
- French Press extensions and seated pulley
- French Press inclined extensions and pulley with rope

Super Series agonists for quadriceps
- Squats and leg extension
- Leg press and hack squats inclined

Super Series agonists for twins
- Calf standing and seated calf
- High on tiptoe (donkey calf raises) and calf standing

Full body routine: Advantages and Disadvantages?

What is the full body routine?
The routine is a full body workout type in which all muscle groups are trained in the same session at least once.

Tips for getting the most out of the full body workout routine
What is recommended in this type of routine is to do compound exercises, or exercises that mobilize various muscle groups (eg squat, shoulder press and deadlift). Avoid training to failure because it will require more time to recover and may still not be 100% next workout (counting only gets one day of rest between workouts).
Use fixed dumbbells and / or bar whenever possible instead of machines. This recommendation is due to the fact that weights permit a greater stimulation of the muscles, because in addition to having to lift the weight has yet to stabilize it, thus recruiting more muscles beyond the target muscle.
Look each week increasing the load lifted or the number of repetitions in order to continue to see progress. The rest times should be short, never exceeding 2 minutes. Preferably only 1 minute rest between sets. You can run some isolation exercises to develop some muscle group that is less developed compared to the other.

Advantages of full body routine
- The muscle groups are cool when the work since, in principle, there is no accumulated fatigue. In a split routine, there are muscles that are worked 3 times, which will make the 3rd year now will not be able to lift the maximum load that can usually raise this year.
- Ideal for sportsmen, because it allows them to keep fit for practice in their sport. To know that we refer to concrete, try playing an hour of football the day after the leg workout or do rowing on day after training chest and shoulders.
- Allows development of general physical condition, so it is ideal for individuals that started in bodybuilding or athletes in the preseason.

Disadvantages of full body routine
- Individuals with a low resilience may be more vulnerable to overtraining, due to the shorter recovery period between one and another workout.
- Sometimes it may seem that he is not monetizing the workout for each muscle group does not lead to breakage. Many bodybuilders think so when they do not feel the muscle ache the next day. However, this does not mean that the muscle is not growing.
- Do not feel the pump,  muscles swollen after training. This is something that anyone who walks in the gym like feel. If not, can make two or three isolation exercises.


Example of full body workout routine:
1st year: squat
2nd year: supine
3rd year: deadlift
4th year: rowing with dumbbell bar
5th year: shoulder press
6th year: triceps extension
7th year: curl biceps
8th year: abdominal
9th year: calf

Split routine: Advantages and Disadvantages

What is the split routine?
In routine split the different muscles are divided into groups and each session only some of them are trained.

Tips for getting the most out of the workout routine split.
If its purpose is to gain lean body mass is better to divide the muscle groups of the upper body and the lower part. This is to split a day train the muscles of the upper body and another train days the bottom (central and normally also - abs).
Perform compound exercises before exercise insulation, since they rely on secondary muscles for stability. If left to the end of the training, these muscles are already fatigued and exercise will not be done in the best way.
Consider also train your muscles smaller early in the workout. For most people, this means training the legs and back before the chest. Does not exceed a total of 20 sets per day.
Another variation of the split routine, for three days of training, consists of grouping chest and biceps, back and triceps and shoulders and legs. The advantage of this division is that not so tiring opposing muscle groups and be able to get more revenue from exercises performed at the end of practice (which is actually doing the bench press also works the triceps biceps but will be cool to perform all exercises) .

Advantages of split routine
- Allows focus training on muscle groups in less developed individual.
- Since each muscle group has to rest for a few days is unlikely to enter into a state of overtraining.

Disadvantages of split routine
- It can not happen to be to stimulate the muscle as much as it could, because usually a muscle does not need a week of rest.
- Certain split routines require the person to go to the gym 5 times a week, which for those with busy schedule can be a disadvantage.
- If you happen to miss a workout a week will be shuffling entire scheme.


Example split workout routine (3 days)
Day 1: back and biceps
Day 2: rest
Day 3: legs and abs
Day 4: Rest
Day 5: chest, shoulders and triceps
Day 6: Rest
Day 7: Rest


Example workout routine split (4 days)
Day 1: legs and abs
Day 2: whole upper body
Day 3: Rest
Day 4: legs and abs
Day 5: the whole upper body
Day 6: Rest
Day 7: Rest


Example workout routine split (5 days)
Day 1: Legs
Day 2: back, shoulders and abs
Day 3: Rest
Day 4: chest and abdominal
Day 5: Biceps and triceps
Day 6: Least Developed and abdominal muscles
Day 7: Rest

Rotina Full Body vs Split

What is the best type of workout to stimulate muscle growth: a workout routine or a full body workout routine divided by muscle group (commonly known as full body routine and split routine)?

This is a debate that has existed for some years in the world of bodybuilding. These are some of the frequently asked questions, regarding this matter: that routine is better: full body or split? How can I get the best out of each of the routines? What are the advantages and disadvantages of full body routine? And the advantages and disadvantages of split routine?

We will try to touch on all the points.

What is the full body routine?
The routine is a full body workout type in which all muscle groups are trained in the same session at least once.

What is the split routine?
In turn, the routine split the different muscles are divided into groups in each session and only some of them are trained.

What is the best workout routine? Full Body or Split?
The truth is that neither is better than the other. Everything depends on the needs and objectives of each. Some people get better results with a full body routine, others do better with a split routine. Each of these routines has its advantages and disadvantages and it is up to each choose one that best fits your situation.

For many people, a full body workout can bring more results in improving the overall physical condition than a workout divided by muscle groups. Once a full body workout different muscles work several times a week, there are more opportunities for the body to grow globally.

Normally it is recommended that a beginner start with a full body workout to improve general physical condition and only later (3 to 5 months after starting training) is to start thinking in a split routine.

FST-7 (Fascia Stretch Training 7)

FST-7 is a training principle created by Hany Rambod, the Pro Creator. He has been using this training principle for many years exclusively with his clients to create physiques that win.
FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried.

Is fascia limiting your muscle growth?

There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round ‘bubbly’ look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of it being easier to blow up a balloon as opposed to one of those water bottles that strongmen like Franco Columbu used to.

This didn’t prevent them from building substantial muscle mass, obviously, but neither man ever had that round ‘Marvel Comics’ appearance to their muscles. Yet the average bodybuilder has thicker fascia than either of those two champions. In an effort to expand their fascia and allow growth to occur, some have turned to Synthol and other items that are injected deep into the muscle belly. There have even been some advisors, mainly online, that make it seem as if this is the only solution and must be done. They will also try and insist that all the pro’s use Synthol and site inject, which I can assure you is not true. Synthol and related products are foreign substances, and you can never be certain how they will metabolize in the body. We are starting to see various health issues with bodybuilders that are more than likely related to site injecting. Yes, you do need to stretch the muscle fascia to experience optimal growth, but that is not the way to do it.

Do I still train heavy, or can I just pump up with light weights?

One thing I don’t want anyone misconstruing is that FST-7 is all about pumping. That’s just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years, and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won’t ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here’s an example of a biceps workout, FST-7 style, that shows you how to incorporate both:

Bicep Workout Example

Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12

EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water )

I don’t typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don’t like the weight to be too heavy and limit the reps any lower than eight, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation. You can think of the ‘7′ set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it – even though the balloon is being inflated, some air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its maximum state by the final set. If the rest periods were too short, you wouldn’t have enough energy to do justice to the seven sets. Another question I often get is, should the weight be constant as the seven sets go on? It can be, but it’s perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.

How often can I train bodyparts this way?
Generally speaking, this type of training is too traumatic on the larger muscle groups to use more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too long to allow for more frequent workouts.
For instance, Phil Heath recently completed a back workout and was sore for four days. Since he is
supposed to be training back and chest twice a week in preparation for the Arnold Classic, this threw him
off his schedule somewhat. The higher than normal amount of microscopic tears in the muscle caused by
FST-7 training necessitates a bit more recovery time than standard training protocols. However,
smaller bodyparts like arms and calves certainly can and should be trained twice a week. This gives you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn bodyparts. Here’s a sample split that displays how you could arrange this:

• Day one: Biceps and triceps, calves
• Day two: Legs
• Day three: OFF
• Day four: Chest and triceps
• Day five: Back and calves
• Day six: Shoulders and biceps
• Day seven: OFF

Which exercises are best suited to the ‘7′ sets?

Certain exercises are more appropriate than others for the ‘7′ sets. The big compound free weight movements like squats and deadlifts usually are poor choices, for two reasons. For one thing, they involve several other muscle groups and don’t do a good job of isolating a target muscle. Also, they require technique and balancing, which tends to break down if one attempts to perform multiple sets in such a short time span. Machines are a good choice in many instances because they keep you in a fixed plane of movement and thus make it easier to isolate a given muscle. Those with selectorized stacks also make it very fast and convenient to increase or decrease the resistance as needed. Here are some suggested movements that I have found work very well:

• Back width: Machine pullovers (Hammer Strength, Nautilus) or cable pullovers

• Back thickness: Seated row machines with chest support

• Chest: Pec deck or peck flye machine*, cable crossovers

• Shoulders: Machine lateral raises with pads – my favorite is made by Bodymasters. Hammer Strength, LifeFitness, and Cybex also produce similar models.

• Quads: Leg extensions, leg presses

• Hamstrings: Seated or lying leg curls

• Biceps: EZ-bar curls, machine curls, cable ‘front double biceps curls’

• Triceps: Cable pushdowns using rope attachment, Overhead cable extensions, Skull crushers (for advanced trainers)

• Calves: Standing and seated raises, calf raises using leg press (alternate between these three)

When should I do my ‘7′?

The best time to do your ‘7′ is as the final exercise for a muscle group. You don’t want to do it first, as this would take away from your performance on the heavy straight sets that are also a critical factor in building muscle mass. Finishing off a bodypart with a great pump is something many top bodybuilders have been doing instinctively for years, not knowing that they were expanding their fascia and maximizing growth. It may be tempting to do your pumping sets earlier on if you can’t seem to get any kind of pump going, but I would urge you instead to do something like a set or two of 21′s to get the blood flowing and then proceed with your heavy sets before capping it all off with your ‘7′ set for that bodypart. Remember, ‘7′s’ are done at the conclusion of each bodypart, so if you are working multiple bodyparts in a given workout, you will be doing two or more of these extended pumping sets.

Sample FST-7 (Fascia Stretch Training 7) Routine

Triceps

• Close-grip bench press 3-4 x 8-12

• Weighted or machine dip 3 x 8-12

• Overhead cable extension 7 x 8-12

• Skull crushers 7 x 8-12

Biceps

• Alternate dumbbell curls 3-4 x 8-12

• Machine preacher curl 3 x 8-12

• EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)

Quads

• Leg extensions 3-4 x 8-15

• Squats 4 x 8-12

• Hack squat or leg press 3 x 8-15

• Leg extension or leg press 7 x 8-15

Chest

• Incline dumbbell press 3-4 x 8-12

• Incline dumbbell flye 3 x 8-12

• Flat Hammer or dumbbell press 3 x 8-12

• Pec deck or cable crossover 7 x 8-12

Shoulders

• Seated dumbbell press 4 x 8-12

• Barbell or dumbbell front raise 3 x 8-12

• Dumbbell lateral raise 3 x 8-12

• Lateral raise machine 7 x 8-12

Back

• Neutral-grip chin-ups 3 x failure

• Wide-grip pulldowns 3 x 8-12

• Barbell row 3 x 8-12

• Hammer Strength row 3 x 8-12

• Machine or cable pullover 7 x 8-15

Hamstrings

• Lying leg curls 3-4 x 10-15

• Stiff-leg deadlift 3-4 x 10-12

• Single leg curl 3-4 x 10-15 each leg

• Seated leg curls 7 x 10-15

Traps

• Dumbbell shrugs* 3-4 x 8-12

• Machine shrugs 7 x 8-12

Rear delts

• Dumbbell rear lateral raise 3-4 x 12-15

• Reverse pec flye or cable 7 x 12-15

• Rear laterals

Calves

• Standing calf raise 4 x 10-12

• Seated calf raise 4 x 15-20

• Leg press or calf sled raise 7 x 10-12

Nutrition
Now we will be explaining how to structure your nutritional intake around your workouts to ensure that your muscles will have all the necessary nutrients to fuel a superior pump, thus stretching out your fascia tissue and permitting growth to occur. Bodypart routines for the rest of your muscle groups will also be provided so that you can get started immediately on your own FST-7 growth experience.

Pre-workout nutrition: Priming the pump
Hopefully most of you grasp the importance of solid pre-workout nutrition. This provides the body with all the raw materials it will need to fuel an intense and productive weight training session. I like to see my clients get in a minimum of two solid-food meals containing both lean proteins and complex carbohydrates prior to training. The protein source can be chicken or turkey breast, white fish, or even leaner cuts of red meat such as filet or top sirloin if one is training later in the day. Good carbohydrate sources would be oatmeal, sweet potatoes, or brown rice. These are all slow-burning carbs that will deliver time-released energy, as opposed to fruits and other simple sugars that digest too quickly and can leave you with an insulin crash while training. Equally important to the food intake is adequate hydration. This is particularly applicable to anyone using thermogenic products. Most of these have a diuretic effect, which means you need to take care to drink a bit more water to compensate for the fluid loss. Notice that I said water and not diet soda. Carbonated drinks tend to be too filling and hence you don’t drink enough. A common question I get is, how soon before the workout should my last meal be? Generally speaking, you want your last meal to end about one hour before your workout begins. The exception would be legs. Since heavy leg training is so metabolically demanding, the last meal should be a bit earlier – say ninety minutes. These are just guidelines. If you are the type of person that is starving an hour and a half after a clean meal, you probably don’t ever want to let more than an hour go by from the end of the pre-workout meal to the workout.

During the workout
While training, most people will only need plenty of water – roughly a liter. This also depends on your size, how much you tend to sweat while training, and the season. Obviously you need more water in the summer, particularly if you train at a place like MetroFlex Gym that doesn’t believe in air conditioning, or if you work outdoors. You can sip a carb drink or a thermogenic drink if you tend to ‘run out of gas’ while training, but neither takes the place of water. If you choose to have one of these beverages during your workout, you should also have a water bottle and alternate between the two to ensure proper hydration. I can’t emphasize this strongly enough – there is simply no way you can achieve a great pump if you aren’t drinking enough water before and during the workout. As you know, the human body and especially our blood supply is comprised of over seventy percent water, so you need to have a steady supply to stay hydrated.

Post-workout nutrition
Within 15-20 minutes of the end of your workout if not immediately, it’s important to drink a shake to start the re-compensation and recovery process that ultimately leads to muscle growth. There are several different recovery powders I am currently testing with my clients, and I will have the results soon. But in the meantime, you can’t go wrong with a highly bio-available protein source such as whey protein isolate along with a rapidly-assimilated carbohydrate source like dextrose, waxy maize, or maltodextrin. If you are a hardgainer ectomorph type, don’t be afraid to mix two or more carb sources together. You can even add in something like fruit juice for flavor and additional simple carbs. If you are trying to lean out or you are simply a person that gains fat very easily, you will want to take it easy on the amount of carbs in this shake. You still want to always include at least some carbs in this shake, except in the case of the final stages of a pre-contest diet for those that are striving to lose the last vestiges of bodyfat.

1-2 hours later
Roughly an hour or two later, you want to have another solid-food meal that should be similar in composition to the pre-workout meal. For the purpose of better absorption, you want to keep the fat content low, particularly saturated fats. The timing of this meal will depend on the size of your shake as well as your appetite. Obviously you can’t eat until you are hungry again. If you are drinking a large shake that is very filling for you, it might take two hours for your appetite to return substantially enough to allow you to eat a solid meal. Conversely, a lighter shake should digest faster and you should theoretically be ready to eat just an hour later. Also note that there tends to be more bloating and gas associated with lower-quality grades of protein powder. They tend to taste good, but contain large amounts of lactose. Do yourself and your loved ones a favor and spring for the good stuff.

A note on sodium
Many bodybuilders have it in their heads that sodium is bad for them and should be avoided. They intentionally remain on very low-sodium diets year-round when the fact of the matter is, you only need to be concerned about sodium intake in the final few days before a contest when you are attempting to shed subcutaneous water. Without proper amounts of dietary sodium, you simply won’t be able to get a pump. Some of you may have experienced this when competing. If you are trying to pump up and haven’t had more than trace amounts of sodium for a couple days, your muscles will be totally flat and unresponsive, even if you are eating carbs and drinking some water. Then, if you go out and have a burger and fries after the judging, your muscles seem to magically inflate, and you are able to generate an excellent pump for the night show! Sodium helps transport carbs into the muscles, so by all means don’t be afraid to put a bit of salt on your food.

Additional research
If it seems odd that this discussion of nutrition as it applies to the FST-7 training system isn’t discussing supplements, that’s because I am currently in the process of experimenting with various types of products to see which ones enhance the pump, reduce soreness, speed up recovery, and other effects that would be beneficial. One of the major side effects of this type of training is extreme muscle soreness, so this in particular needs to be addressed. All I can say at this point is that even though all the results aren’t in and there is still more research to be done; we have already witnessed some intriguing and exciting effects.

OVERTRAINING

Excessive exercise is the # 1 enemy of those who want to gain muscle mass. The overtraining and is one of the most debated topics by bodybuilders.
Overtraining is a condition resulting from excess exercise without giving enough time for the muscle to recover. Aggravating factors are improper diet and lack of rest. That excessive exercise can occur due to lack of knowledge, but can also be the result of incorrect application of the principle of overload and lack of periodization in training.
Are fundamental techniques to prevent overtraining and to have a higher gain and an increase muscle performance. The overtraining prevents muscle growth and may even cause loss of muscle!
Overtraining may cause one or more of the following symptoms: Tiredness abnormal * Irritability * Unwillingness to work out * Loss of appetite * Loss of strength * Bruises and frequent colds * Headaches * Headquarters abnormal * Insomnia * Tremor in hands * Depression * Anxiety
If you have trained enough and has some sense of the above symptoms is recommended that stop training for 2 weeks and try to eat foods of high nutritional value.The use of vitamin supplements is also indicated. Your body will use this time off to return to normal and allow to regain muscle gains and improve performance. After training with weights you need not only to give your muscles time to recover, but also to grow! The growth occurs after the muscles have recovered 100%, this occurs largely during sleep. Train the muscle before him recover completely, not only impedes growth, but also may decrease the muscles you already have! You need time to recover and the muscle after an EXTRA time to grow it. 

The genetic

Genetically speaking, there are three different body types: mesomorph, endomorph and ectomorph. You are actually a mixture of these three physical types, but there is always the predominant one in particular. Your body type "main" will be one in which you'll identify. So let's see what your body type:

1 - Mesomorphic

Are those better endowed genetically speaking they are more predisposed to have more muscle gains. Usually has a more athletic and healed, good posture and are symmetric. Mesomorphs are known to gain muscle mass much more rapidly than most people and likewise can quickly lose fat by following a proper diet. For bodybuilders and fitness fanatics this is excellent news!

Training Tips for the Mesomorph:
The best weight training for the mesomorph is that with very heavy loads and done explosively (very hard and very intensely). Super sets, Drop Sets, Negatives Series and other advanced techniques and training are very useful for mesomorph who will provide excellent gains in muscle mass. But it is very important to always rest and interim training to avoid overtraining at all costs.
Cardiovascular workouts should be done 2-3 times a week for about 20-30 minutes per session. The intensity should be moderate to high goals for fat burning. If you identified with the mesomorph body type is very important not to exceed the cardiovascular exercises because they can cause you to lose lean muscle if done for too long and / or too often.

Diet Tips for the Mesomorph:
Protein is the key to mesomorphs! Look for high quality protein intake throughout the day with a moderate amount of carbohydrate (preferably those with a low glycemic ocean) and fats. The mesomorph should avoid variations in weight to win / retain muscle mass. Adopting a nutritious diet and avoiding foods with little nutritional value appetite and energy levels will remain stable providing satiety and preventing the desire to eat crap like candy, sweets, etc.

2 - Endomorph

People with this body type are generally more predisposed to an increased accumulation of fats. Known to have a less defined, it is harder for them to get a fit body through exercise and diet. The good news is that the bone structure of endomorphs is broad and strong. This can be an advantage in their effort to gain muscle mass.

Training Tips for Endomorph:
When choosing a type of training, endomorph should focus on increasing your metabolism. Circuit Training, Supersets, composed Series and other techniques are very positive. It is not recommended to use very heavy loads that will limit the number of repetitions to be made. The range between 10-15 repetitions is ideal for endomorphs. It is indicated little rest time between sets of exercises to stay within your target heart rate zone.
Since the endomorph is known for its tendency to accumulate body fat, cardiovascular training should be done regularly. If you identified with endomorph body type to know that the use of heart monitors is very useful in your exercise routine.
They will allow you to keep exercising within your target heart rate zone for maximum fat loss. To find your target heart rate zone, decrease your age from 220 and multiply the result by the percentage determined to achieve their goals. If you want to know more about the target heart rate zones read the article "Heart Rate Monitors: Let your heart guide your workouts!"

Diet Tips for Endomorph:
All we need to do frequent and smaller meals of the day to just beyond the main we are already accustomed to doing (breakfast, lunch and dinner). This rule is not an exception for endomorphs! Quite the contrary, they are the major beneficiaries of this as we know that smaller, more frequent meals increases metabolism and keeps energy levels more stable. Be sure to eat at least 5-6 meals a dia.MRP (Meal Replacements) and protein bars will help you out by practicality and the nutritional quality, especially in smaller meals between meals.
There are excellent Fat Burners (fat burners) on the market that can help you do away with unwanted fat. Products like "Thermoburn" and "Fatloss" Arnold of Nutrition, "Fat Burners (Easy to Swallow)" Universal Labs and other products such as "Ripped Thermogenic" the Nutrilatina, which has in its formula green tea, feeling the moment, can be a great alternative so that you can lose fat faster.

3 - Ectomorph

Hard to gain weight! Legs and big arms, small percentage of body fat and a few muscles. These are the Ectomorphs. While some women would not see any problem in having these characteristics, men generally have a different view.

Training Tips for Ectomorph:
If you are an Ectomorph probably its greatest benefit will be achieved with very heavy loads in training with weights. You'll want to stimulate your muscles very hard to get the answer you want in terms of muscle gains. Exercises using barbells and dumbbells are great for achieving that goal. They allow you to use the entire range of motion and are generally more familiar to the body than those made on the machines.
Take a good rest between sets (2-3 min) so you replace it with their levels of ATP and has forces for a new series of heavy exercise. Malhar very heavy demands on your body and so you will need enough rest between training sessions.
The ectomorphs generally have a very fast metabolism and burning calories is very intense. Therefore do not worry about cardio for now. Unless you do cardiovascular activities for personal reasons, you should initially focus on gaining lean muscle mass through weight training.

Diet Tips for Ectomorph:
Remember that your diet is responsible for at least 70-75% of the whole outcome of your training. That way even if you're naturally skinny you need to eat foods often high quality nutritional, healthy and complete. Always take multivitamins and minerals.
There are other supplements that can help you a lot, including amino acids, protein shakes and mainly among which the calorie is recommended line of Mega-Gym Nutrilatina that was specially developed to help Ectomorphs gain muscle mass.

Abdominals circuit

Abs are indeed made in the kitchen, but the proper ingredients include exercises. A dash of good DNA can help, too, but only training builds the 6-pack that a clean diet can reveal.

Light crunches and side bends help, but they're only spices. The meat of this "ab recipe" needs to be serious training moves, many of which are almost criminally obscure in this age of ab gadgets.

The advantages of these exercises go beyond aesthetics though. Abdominal training is vital to maintaining a healthy spine and hips, and it's also essential in a functional sense. Like a baseball team's defense, you're only as strong as you are up the middle.

Add these moves to your abdominal arsenal, and you'll be amazed by what a real 6-pack - yours - looks like.

1/

The "Power Wheel"

Most have seen the $5 ab wheel you hold with your hands, but I have never seen anyone actually use the version that straps to the feet.

Don't have a Power Wheel? That's no problem; just use some rollerblades to do the same thing!

The Movement

While seated, strap your feet to the power wheel (or to your roller blades). Turn over into a plank position, supporting your weight on your hands and feet (via the wheel).

Maintaining good posture, pull your feet toward your hands.

Attempt to keep your knees straight, raising your hips to draw your feet forward. Pause, and then slowly roll out to the starting position.

An alternative method is to treat the movement as a reverse crunch by not raising your hips, drawing your knees toward your chest.

2/

Dragon Flags

This is the hardest ab movement you can do. No wonder Bruce Lee loved it. For amazing core strength and the ability to upside-down-kick someone in the face, enter the Dragon Flags.

The Movement

Lay flat on your back in a spot where you can reach back to grab something that anchors you. Keeping your torso rigid, raise your legs and hips up until you're on your shoulder blades, feet pointing straight up.

This will be your starting position. Lower your legs until they are 6-to-12 inches from the floor, ensuring your hips stay off the floor. Pause, and return to the starting position.

3/

Dumbbell Farmer's Walk

I am an "anti" kind of guy. I think "core" training is better trained by anti-extension or anti-rotation than by crunch-like movements.

In this exercise, take a heavy dumbbell in one hand and walk for a time or distance for some functional training.

The Movement

Take a dumbbell or other heavy object in one hand.

Stand as straight as you can, begin walking, and hold the weight on one side. Turn around and come back.

4/

Dead Bugs

I'll be the first to admit this one doesn't look like much to the uninitiated, but it serves its purpose well, especially for those with problems in the hips and back.

Done properly, it's difficult to perform for any duration and enhances control of the pelvic girdle.

The Movement

Begin by lying on your back, knees up and bent to 90 degrees. Extend your arms straight overhead and hold this position for a moment; make sure your abs are tight and your back isn't arching off the floor.

Slowly lower your right arm and left leg toward the floor while keeping your lower back in touch with the floor. Bring your right arm and left leg back up, and then lower your left arm and right leg to the floor.

Continue lowering opposite arms and legs for a total of 10 reps. Don't compensate by moving your pelvis. If it's easy, you're cheating.

5/

Ball Crawl

If you thought we were done with planking movements, think again, sucka. The ball crawl adds a dynamic twist to the static plank, which may be too easy for advanced trainees.

I first learned this movement in Jiu Jitsu. Any of you grapplers will see its carryover into the sport.

The Movement

Assume a plank position with your forearms resting on a ball. Don't let your hips sag or stick up.

Begin the movement by moving one elbow directly forward, then take a short step with the opposite leg to bring you back to the starting position.

Alternate the elbow/leg combination to progressively walk/roll the ball forward.

6/

Frog Crunches/Sit-up

A big problem with traditional sit-ups is that they affect the hip flexors more than they work the abs. However, doing it froggy-style takes the hip flexor out of it.

Combining that with the limited range of motion makes this a friendly alternative to the archaic crunch.

The Movement

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you. Bend at the knees and place your outer thighs by the floor (or mat); you make the soles of your feet touch each other.

Now try pushing both soles and bringing them up as near to your hips as possible while you keep the outer thighs on the floor (or at least almost touching it).

Cross your arms in front of you by touching the opposite shoulders. This will be your starting position. Exhale and keep your lower back to the floor while curling your torso.

This will be like performing the first 1/4 movement of a sit-up. Hold at the top position for one second. As you inhale, slowly lower back to the starting position