Think of your muscles as a piece of gum, if you try to stretch a cold piece of gum it will break, similar to your muscles, but if you warm up prior to stretch its like stretching a piece of chewed gum. You should also be stretching before and after cardio, as stated above it enables blood to flood your worked muscles to improve healing and the most important reason is to
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Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight—don’t!
Most skinny guys dramatically overestimate how much they're actually consuming. You're going to need hard numbers to make sure you stay on track. You don't need to go crazy and count every macronutrient as if you were dieting, but you do need to roughly measure portion sizes, track overall calories, and at least account for everything you do or don't eat.
Overeat. Increase your daily intake of energy (calories) by about 15 percent. It should not be all protein but the extra protein you consume, either in supplements or protein foods, should be low in fat. Stay close to the current guidelines for protein requirements for weight trainers. Hiring a sports dietitian with some experience in weight training is also an option.
If someone is offering to spot you on an exercise (like the bench press), don’t assume they think you are a newb. Probably the opposite – they just want to help. If someone asks you to spot them and you’ve never spotted someone before, tell them that you would love to help but haven’t done it before so you could use some pointers. They will tell you what they want you to do.
The exercise order should be maintained as above, busy gyms notwithstanding. This order has been designed with large muscle group, compound exercises first, the smaller muscle isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that alternates muscle groups and modes of action as much as possible to enable maximum rest and recovery of the various muscle groups. Some compromises were required. Don’t get too hung-up if you can’t achieve this sequence. It’s not always possible to access equipment when you want it in gyms. In the scheme of things, it’s not fatal.
Shorter rest periods have their place — especially if your goal is muscular endurance and fat loss. But longer rest allows you to perform more reps on subsequent sets, and this greater volume, over time, may lead to greater muscle gains in the long run. One convenient way to do this without tacking additional time onto your bodybuilding routine: Perform supersets, which are back-to-back sets of two different exercises that target non-competing muscle groups (e.g., the squat and biceps curl, or the bench press and bent over row).
Overload Management. The basis of strength and conditioning is progressive overload. It takes some skill to judge the point at which overload—increasingly heavier weight—is building capacity yet not making you too sore, ill or fatigued to continue. That’s why it’s very important to start slowly and build. When in doubt, take a rest, miss a session but don’t alter the program detail, the reps, and sets, if you can help it. The squat and deadlift can be very taxing, so be careful not to lift too heavy for a start.
Isolation exercises are movements which target only one muscle group at a time, movements such as preacher curl, side raises, dumbbell flyes, etc. These exercises do not benefit beginners because isolation exercises are usually meant to further define a muscle, which can be pointless if you do not have any muscle to define, therefore it is important to do compound movements.
The wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees).
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Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis. Insulin has steroid-like effects in terms of muscle gains. It is impossible to promote protein synthesis without the existence of insulin, which means that without ingesting carbohydrates or protein—which also induces the release of insulin—it is impossible to add muscle mass. Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) just before, during, and/or just after a workout. This may help to replenish glycogen stored within the muscle, and to stimulate muscle protein synthesis.