Calves Part 1 Training

First let us know which muscles that make up the calf:

posterior muscle group:

• gastrocnemius
• soleus
• tibialis posterior
• Flexor digitorum longus
• Flexor hallucis longus

lateral muscle group:

• Long fibular
• peroneus brevis

Previous group of muscles:

• tibialis anterior
• Extensor hallucis longus
• Extensor digitorum longus

In this article I will talk about the sural triceps, but what becomes the sural triceps? The junction of the gastrocnemius and the soleus, these two muscles are also called the sural triceps muscle with trés heads of the leg. Are these two muscles that we will address today, and finally a workout for them.

gastrocnemius

The gastrocnemius forms the main portion of the leg muscles. The medial head is the larger of the two, and the muscular portion falls more distally to the lateral head. The muscle fibers of the two heads converge to have an insert on the thick tendon-aponeurosis process which begins in the septum between the two heads and which merges with the aponeurosis overlying the soleus muscle. Distally, this tendon-aponeurosis close to form the Achilles tendon (Achilles tendon).

soleus

The soleus, the gastrocnemius and belongs to the latter group leg. These two muscles together are also called sural triceps muscle of two heads of the leg. When a person rises on tiptoes, both the gastrocnemius and the soleus contract strongly.

In this picture we can see the contraction of the gastrocnemius and the soleus.

Note: remember that the calf is famous for being considered the second heart of the human body, due to its venous return function, so you should train them, in addition to make complete executions, to contract and stretch the muscles, as pictured Next:

Calf Series

Calf standing 8 to 12 repetitions 4 series (until failure)

Calves in Hack machine (or stiff unit) of 8 to 12 repetitions 4 series (until failure)

Calf sitting of 8 to 12 repetitions 4 series (until failure)

Calf in leg press 8 to 12 repetitions 4 series (until failure)

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Aerobic metabolism VS anaerobic metabolism

First see these two pictures.

Notice the difference between the exercises, an aerobic and the other anaerobic (respectively). But the difference between each? I'm gonna explain.

Aerobic metabolism.

In each skeletal muscle there is an ATP quantity (energy) stored sufficient to provide chemical energy for performing only two or three strong muscle contractions. The chemical equation for this reaction:

               ATPase

ATP---------------------- ADP + PO4 + Energy

With the addition of the breaking energy of one another compound of high-energy phosphocreatine (CrPO4), which results in creatine (Cr) and phosphate (PO4), the byproducts of the original reaction can be used to regenerate the ATP supply, this it is the relatively large deposit of phosphocreatine can provide energy for muscle contractions over a period of 20 to 30 seconds (the exact time of execution of each exercise). The regeneration of phosphocreatine is performed in part by the breakdown of glucose into lactic acid, glucose buffer is refilled quickly by breakdown of glycogen stored in deposits in muscle and liver.

The energy derived from this chain reaction is able to regenerate ATP enough to withstand strong muscular contractions of about 30 seconds, and none of the reactions required the expenditure of oxygen. So these processes are called anaerobes.

aerobic metabolism

Finally, all temporary reserves of chemical energy for muscle contraction are restored by oxidative metabolism of fats, carbohydrates and proteins in the mitochondria of muscle fiber. These molecules are mobilized from its storage sites in the body, these enzymes break large molecules into smaller units which can be oxidized in a series of chemical reactions called tricarboxylic acid cycle. The final products of these reactions are carbon dioxide, water and ATP for the restoration and maintenance of energy stocks.

Seen as is aerobic and anaerobic metabolism in your body, I want to emphasize one thing, fundamental to the development of your body, it is to practice aerobic exercise because they generate energy in the form of ATP that acts directly on your muscle, besides increasing oxygenation in his body, which is another food for your muscles to develop, that is, if you do not practice any kind of aerobic activity, continue to do, you will have better results yet.

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HOW TO ARMS BULKY! PART 2

First we must know that the triceps, is greater than the biceps, from that simple beginning, we know that leaves your arm with that apparent volume effect is the size of your triceps. Let us know how your triceps anatomically:

TRICEPS: formed by, long head of the triceps lateral head of the triceps and medial head or medium. You can also find the following manner, following respectively, long portion of the triceps, vastus lateralis triceps and medial triceps wide.

I will quote a picture as an example, the volume that causes your triceps on your arm:

In the photo, Jason Huh. see drawing the triceps of the arm. A big difference to those who invest only in biceps, because that will give a real volume in your arms, your triceps are.

Triceps series, using all three heads of the triceps

Supino closed with bar 6-8 reps - 4 sets

This exercise in addition to working the triceps, offers a work in sternal groove of the pectorals (chest kernels)

French triceps sitting or French press sitting 6-8 reps - 4 sets

A tip, to lower the dumbbell avoid going much in the background, in order to avoid overloading the elbow tendons, but fully extending arms

Triceps forehead with bar 6 - 8 reps - 4 sets

Triceps rope 6 - 8 repetitions - 4 sets

Note: The training is biceps and triceps, and strength training to generate volume, use weights that they are on the edge, does not exceed 8 series and the rest time is 2 minutes. Beginners, do not use this type of training in order to prevent joint damage.

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How to make more protein your chicken or animal flesh.

A quick tip and practice would be to use plant foods along with meat, chicken or fish. In this post I will name a few tips that can give Up in your protein diet.

• Chicken Wheat for kebab: Make chicken usually shredded. Let the wheat for kebab in a bowl with water, so that the wheat can open, then mix with the chicken, you do not need to take the wheat to the fire. It can also be added in ground beef.

Other foods to be added in the meal:

• chickpeas, raw protein amount - 20g of protein per 100g of food. After the protein cooking 10g Furthermore, the grain is very rich in other nutrients like magnesium and potassium, for example. One option would be the chickpea flour, keeping the amount of protein in the state in natura
• Lentils - Contains protein 9g per 100g.
• Peas - contains 6g per 100g protein.
• Oatmeal - Contains 16g of protein per 100g, oatmeal can be used in the preparation of shakes, omelets, protein cakes, pancakes, etc.

• Black beans - Contains 21g of protein per 100g
• Sesame - Contains 18g of protein per 100g
• Cocoa powder - Contains 20g of protein per 100g
• Soy - contains 36g protein per 100g
• Broccoli cooked - 4g of protein per stalk (approximately)
• cooked spinach - by branch protein 5g (approximately)
• Peanut Butter - 8g per 100g protein

Tip: ingest about 1.5 g protein per weight / kg consuming protein in almost all meals

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Today I pass a table with the main protein foods.

Food of animal origin:
Foods
animal protein per 100 g
Energy per 100 g
Chicken meat
32.8 g
148 calories
Beef
26.4 g
163 calories
Cheese
26 g
316 calories
Grilled salmon
23.8 g
308 calories
hake
19.2 g
109 calories
Egg
13 g
149 calories
Yogurt
4.1 g
54 calories
Milk
3.3 g
47 calories
Plant foods:
Foods
vegetable protein per 100 g
Energy per 100 g
Soy
12.5 g
140 calories
quinoa
12.0 g
335 calories
Buckwheat
11.0 g
366 calories
Millet
11.8 g
360 calories
lentils
9.1 g
108 calories
tofu
8.5 g
76 calories
Bean
6.6 g
91 calories
Peas
6.2 g
63 calories
Cooked rice
2.5 g
127 calories

A basic principle of weight gain or weight loss, regardless of gains in muscle mass or fat loss, for a person to gain or lose weight, it must be based on the calorie amount consumed, for example, the average consumption daily calories for an adult human will is 2,000 kcal (kilocalories) and a high performance athlete, as a powerlifting or bodybuilding, these individuals tend to eat certain 4.000kcal will 7.000kcal. From this principle, we can get an idea of ​​caloric intake should we use, in the case here, in bodybuilding. So if you are in off (bulking) you will eat a calorie amount above average, in order to increase your body weight, and otherwise to apply to cases of cutting, where the goal is to dry, fat loss, who consequently will decrease your caloric intake along.

Difference of animal protein to vegetable protein

Proteins are essential for the formation of muscles, enzymes, antibodies and cells such as leukocytes (white blood cells), hormones and assist in the healing process of tissues and are involved in the overall operation of our organism. Proteins are macronutrients (as well as carbohydrates and lipids) that are essential for the organism.
Amino acids are the building blocks of proteins and there are a total of about 20 amino acids, and those not synthesized naturally in adequate quantity and proportions of the body are regarded as essential amino acids and must therefore be present in the feed.
The difference between the proteins found in these foods are animal protein has (in larger amounts) 8 essential amino acid which the body is unable to produce, they are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Now. The plant foods are deficient in one or more essential amino acids and must therefore be consumed from cereals and legumes combinations. The vegetable proteins are of low biological value, ie, are not sufficient to meet bodily needs, since all have the lack of at least one essential amino acid, so it is recommended animal protein for bodybuilders.

I will mention the role of some amino acids, see the importance of consuming them:

•  Aspartic acid: Helps the body in the elimination of ammonia, as well as in the central nervous system protection.
• Glutamic acid: This is the main brain fuel. this aa-is considered as largely responsible for the proper functioning of the brain.
• Alanine: It is used as a precursor source of pantothenic acid.
• Arginine: Assists in the normal functioning of the pituitary gland. It is also used in the general detoxification of the body. Form collagen in a large proportion.
• BCAA: This is a complex involving three amino acids, they are leucine, isoleucine and valine. They are essential for the production of body weight, being constantly used as a supply for high performance athletes.
• CYSTEINE: Represents a major sulfur source for the organism. Helps in detoxifying the body and acts on the immune system. It is also involved in the growth of hair, nails and skin regeneration.
• Phenylalanine: It acts on the thyroid and the functioning of blood vessels. It presents important antidepressant effect, as well as mood and attention.
• GLYCINE: It is the simplest amino acid, structurally. It operates in the functioning of the nervous system and muscle tissues.
• ISOLEUCINE: It is important for the functioning of the immune system.
• LEUCINE: is directly involved in gain and weight loss.
• LYSINE: is involved in the body's immune system; It is important for the production of white blood cells.
• METHIONINE: Assists in maintaining the liver and kidneys, as well as in controlling cholesterol. It is also involved in skin coloration.
• THREONINE: Works in the prevention of various intestinal disorders.
• TRYPTOPHAN: cerebrally is used in the production of serotonin, co-involvement of B complex vitamins

WE ARE NERDA, WE ARE BODYBUILDERS!

Hoje vou passar uma tabela com os principais alimentos ricos em proteínas.

Alimentos de origem animal:

Alimentos	Proteína animal por 100 g	Energia por 100 g
Carne de frango	32,8 g	148 calorias
Carne de vaca	26,4 g	163 calorias
Queijo	26 g	316 calorias
Salmão grelhado	23,8 g	308 calorias
Pescada	19,2 g	109 calorias
Ovo	13 g	149 calorias
Iogurte	4,1 g	54 calorias
Leite	3,3 g	47 calorias

Alimentos de origem vegetal:

Alimentos	Proteína vegetal por 100 g	Energia por 100 g
Soja	12,5 g	140 calorias
Quinoa	12,0 g	335 calorias
Trigo sarraceno	11,0 g	366 calorias
Milhete	11,8 g	360 calorias
Lentilhas	9,1 g	108 calorias
Tofu	8,5 g	76 calorias
Feijão	6,6 g	91 calorias
Ervilhas	6,2 g	63 calorias
Arroz cozido	2,5 g	127 calorias

Um princípio básico sobre o ganho de peso, ou perda de peso,independentemente de ganhos de massa muscular ou perda de gordura, para que uma pessoa ganhe ou perca peso, ela deve se basear pela quantidade calórica ingerida,por exemplo, a média do consumo diário de calórias para um ser humano adulto vai é de 2.000kcal(quilocalorias) e um atleta de alto rendimento,como um powerlifting ou um bodybuilder, esses indivíduos costumam ingerir certa de 4.000kcal á 7.000kcal. A partir desse princípio, podemos ter uma ideia da quantidade calórica que devemos usar,no caso aqui,na musculação. Sendo assim,se você estiver em off(bulking) você vai ingerir uma quantidade calórica acima da média,afim de aumentar o seu peso corporal,e o contrário de aplica aos casos de cutting, onde o objetivo é secar,perda de gordura,quem consequentemente vai diminuir sua ingestão calórica junto.

Diferença da proteína animal para proteína vegetal

As proteínas são essenciais para a formação de músculos, enzimas, células como anticorpos e leucócitos (glóbulos brancos do sangue), hormônios e ajudam no processo de cicatrização dos tecidos, estando envolvidas com todo o funcionamento do nosso organismo. As proteínas são macronutrientes (assim como os carboidratos e os lipídeos) essenciais para o organismo.

Aminoácidos são os componentes das proteínas, e existem no total cerca de 20 aminoácidos, sendo que aqueles não sintetizados naturalmente em quantidade e proporções adequadas pelo organismo são considerados como aminoácidos essenciais, devendo portanto estar presentes na alimentação.

A diferença entre as proteínas encontradas nesses alimentos são, a proteína animal possui (em maior quantidade) os 8 aminoácidos essenciais, os quais o corpo não é capaz de produzir, são eles:  isoleucina, leucina, lisina, metionina, fenilalanina, treonina, triptofano e valina. Já. os alimentos de origem vegetal são deficientes em um ou mais aminoácidos essenciais, e portanto devem ser consumidas a partir de combinações de cereais e leguminosas. As proteínas de origem vegetal são de baixo valor biológico, ou seja, não são suficientes para suprir as necessidades orgânicas, já que todas apresentam a falta de pelo menos um aminoácido essencial, por isso que recomenda-se proteína animal para os praticantes de musculação.

Vou citar a função de alguns aminoácidos,veja a importância de consumi-los:

•  ÁCIDO ASPÁRTICO: Auxilia o organismo na eliminação da amônia, assim como na proteção do sistema nervoso central.
• ÁCIDO GLUTÂMICO: Trata-se do principal combustível cerebral. Considera-se esse aa como o grande responsável pelo bom funcionamento do cérebro.
• ALANINA: É utilizado como fonte precursora do ácido pantotênico.
• ARGININA: Auxilia no funcionamento normal da glândula pituitária. É também empregado na desintoxicação geral do organismo. Forma o colágeno em uma grande proporção.
• BCAA: Trata-se de um complexo que envolve três aminoácidos, são eles a leucina, a isoleucina e valina. São essenciais para a produção da massa corporal, sendo constantemente utilizado como suprimento para atletas de alta performance.
• CISTEÍNA: Representa uma importante fonte de enxofre para o organismo. Auxilia na desintoxicação do organismo e atua no sistema imunológico. Está também envolvido no crescimento dos cabelos, unhas e na regeneração cutânea.
• FENILALANINA: Atua na tireoide e no funcionamento dos vasos sanguíneos. Apresenta importante efeito antidepressivo, assim como no humor e na atenção.
• GLICINA: É o aminoácido mais simples, estruturalmente. Atua no funcionamento do sistema nervoso e nos tecidos musculares.
• ISOLEUCINA: É importante para o funcionamento do sistema imunológico.
• LEUCINA: Está diretamente envolvido no ganho e na perda de peso.
• LISINA: Está envolvido no sistema imunológico do organismo; é importante para a produção de células brancas.
• METIONINA: Auxilia na manutenção do fígado e dos rins, assim como no controle do colesterol. Também está envolvido na coloração cutânea.
• TREONINA: Atua na prevenção de diversas disfunções intestinais.
• TRIPTOFANO: Cerebralmente, é utilizado na produção da serotonina, em co-participação de vitaminas do complexo B.

NOIX É NERD,NOIX É BODYBUILDER

                    Creating volume and Expansion
                           The Chest   

Analyzing the pectoralis major muscle, we see two anatomical divisions: Pectoralis major, that visible, and pectoralis minor, which is covered by the pectoralis major, the pectoralis minor is located below the collarbone. The pectoralis major can be divided into 3 parts, they are: upper (red), medial (yellow) and lower portion (green), thus being able to use these 3 divisions in the exercises.

We will quote a simple chest workout targeting the volume and expansion:

1st bench press with dumbbells: This exercise is similar to the bench press bar, but with a difference, for its greater range of running, it favors the stretching of the pectoralis major fibers, with the auxiliary muscles, synergists, the anterior portion of the shoulder and triceps.

Execution of the movement: holding the dumbbells in semipronação, inspire and down the dumbbells up to chest level, then lift the dumbbells back to the full extent of the elbows, always expire at the end of the move and inspire the movement from the beginning.

Tip: perform an isometric contraction to locate the stress on the sternal part (breastbone, "core" of the breastplate)

2nd - Crucifix inclined:

 This exercise aims to "open chest", fully stretching the fibers, thereby making the chest expand, a chest expansion, especially in its upper part, being inclined exercício.Com the expansion exercises you , over time, will create a more harmonious design, and avoid being with a breastplate wizened

Implementation of movimeno: sitting on a bench 45, arms extended vertically, with bended arms, to relieve the elbow joint. Inhale and open arms horizontally, then raise your arms to the vertical, exhaling

Tip: This exercise should never be heavy, because it locates the effort mainly on the breastplate of fibers in the clavicular region. Whenever you return to an upright position, fachados arms, prevent the dumbbells touch each other, because then the breastplate of effort in the sternum costal (center of the chest, breast core) will be much higher

3rd - Cross Over or abduction-adduction standing with pulley face:

 This exercise aims to expand the chest as a whole, asking all muscle bundles of the breastplate. Finally varying the tilt of the torso and the angle can put into action the top, bottom and medial

Execution of motion: Trunk slightly leaning forward, arms outstretched, inspire and put the handles in touch with isometrically contracting the chest, so that the action is greater during movement, expires at the end of contraction and return to starting position.

Tip: When you return to starting position, let your arms extend slowly, so that the breastplate will continue contracting and stretching the fibers at the same time.

4th - Supino Declined or Canadian bench press:

Nerd Builder, but because the bench declined by last and not at the beginning? simple, you just perform two exercises that did not use your triceps as synergists, so they do not will not be so tired, but his pectoral yes, and training the aim is fatigued the breastplate.

This exercise mainly asks the pectoralis major and its lower fibers. Synergists, triceps and anterior shoulder portion

Execution: Inhale and lower the bar on the lower part of the chest, always controlling the movement, then suspend the bar to full extension of the elbow, always expiring at the end of the effort

Tip: the lower the bar, go down to the medial his chest line (at the nipple line), causing the medial and bottom are more requested

WE ARE NERDS, WE ARE BODYBUILDERS

Hey guys! Today I will talk about an exercise that has been around since the early days of the academy, Triceps on the parallel bars.

Muscles involved during the year: 1 - brachial Triceps 2 - Pectoral higher 3 - deltoid (anterior) 4 - anconeus As the triceps muscle the main engine of exercise and other muscles, the pectoralis major, deltoid muscles and anconeus accessories. The Brachial Triceps during that exercise is called agonist, ie it is the main muscle that performs the movement, the most requested muscle. For you to understand better an example, while performing the bench press, your Agonist muscle is the pectoralis major, the main responsible for the execution of the movement, most requested during the execution of the movement, and works with the triceps in parallel. Already the muscles, the pectoralis major, deltoid, and anconeus are called synergist muscles, but what are they? Synergist muscles are participating so will help the agonist (prime mover), being recruited during movement, but not as strongly as the agonist, assisting in implementation; Since we're talking about exercise, triceps in parallel, with the pectoralis major as a synergist is interesting you use this exercise at the end of a chest workout because the chest will be tired, and this year it will not be as requested as in other chest exercises, causing the muscle to the maximum tire and having a gain greater hypertrophy. There are two variations in the execution of the exercise, triceps in parallel. 1st - When performing the exercise you should lean the torso forward, doing this, your chest will be requested along with the anterior shoulder portion 2nd - To perform the exercise you keep your torso straight without leaning forward or anywhere, it will make your triceps are extremely requested (interesting this variation to an isolated tricep workout Ex: triceps and shoulders, triceps and biceps)

Here is a video of the execution of said exercise, using the 1st varição quite requesting the breastplate and the posterior shoulder If in your gym has no parallel bar, an option is a device called Graviton. We are nerds, we are bodybuilders!