Vigour – Health and Sports Nutrition

When looking to build significant muscle mass and strength the body requires a number of essential core exercises and nutritional supplements.
Athletes and gym users will need to insert the following compound lifts, which target multiple muscle groups within the body simultaneously, into their workout and exercise regime:

Barbell Bench Press
This exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps.

Barbell Squat
This exercise focuses on the development of the quadriceps, glutes, hamstrings and lower back.

Barbell Deadlift
This exercise focuses on the development of primarily the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps

Additionally, exercises such as Bent Over Barbell Row, Chins & Military Shoulder Press to work opposing muscle groups can also be added to compliment the core lifting exercises.
Any other weight based exercises can be included, but without the core elements, any progress in size & strength will be limited and slow.

For those involved in weight lifting or bodybuilding, a carefully monitored diet and the use of nutritional supplements are essential for gaining the desired results.
A typical diet will consist of smaller and frequent meal throughout the day with each containing 40% protein, 40% carbohydrates and 20% of good fats. Most body builders will consume approx 6-8 meals per day with most containing lean meat/chicken/fish, a portion of rice/potato and some vegetables.
It is also essential that at least 2 of these meals contain a protein supplement especially after exercise. Other essentials include creatine which can be taken separately or as an all-in-one supplement depending on individual goals.

Vitamins and fish oils will also play a key role and should also be consumed in the recommended amounts.

Whey protein in particular is an essential supplement in order to build muscle. Whey protein , which has an has an amazing ability to be digested very rapidly, can be used by regular gym users and body builders to help muscle rebuilding and re-growth. The use of protein after heavy workouts not only increases levels of amino acids in one’s blood and adds muscle mass, but it also helps open up blood flow in the arteries by inhibiting an angiotensin-converting enzyme which constricts the veins. This in turn, ensures a better supply of oxygen and nutrients to your vital organs, tissues and muscles to help rebuild and repair muscle tissues.

Whey protein is commonly ingested as a dietary supplement and you should use one that provides your body with a constant supply.

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Quadriceps, also known as rectus femoris and thighs, is one of the largest muscle groups in your lower body that helps in hip flexion and knee extension. Well-built and strong thigh muscles are important for a balanced physique and controlled movements. There are numerous resistance training exercises that target quadriceps. Step Ups is an effective resistance training workout that helps tone and develop your thighs.

In order to begin this exercise, stand straight in front of a bench. Next step is to lift your left leg and then step-up onto the bench. Now, return to the starting position and use the right leg to repeat the same process. This would complete one rep. Make sure that you perform 3 sets of 10-12 reps each.

In order to reap the maximum benefits from resistance training exercises, make sure that you use a dietary supplement that helps gain muscle. BioCare Broad Spectrum Amino Acids Protein Deficiency is a popular brand on the market that can be used during periods of extreme physical activity.

It makes use of the essential amino acids such as L-Arginine Hydrochloride, L-Isoleucine, L-Alanine, L-Phenylalanine, L-Leucine, L-Lysine Hydrochloride, L-Serine, L-Valine, L-Threonine, L-Tyrosine, L-Proline, L-Methionine, L-Glycine, L-Histidine and L-Cysteine Hydrochloride in its formulation. Amino acids are the building blocks of protein that help in muscle recovery and muscle growth. BioCare can be used in convalescence and also as a supplement for protein malabsorption. Moreover, it is ideal for individuals following inadequate dietary regimes. Take 3 capsules daily with main meals or as professionally directed.

Squat with Front Sweep makes an incredible resistance training exercise to strengthen your lower limbs. When combined with other cardio exercises such as walking, brisk walking, jogging and running, it helps shed unwanted fat from thighs and hips.

In order to perform squat with front sweep, hold a dumbbell in your both hands and stand hip-width apart. Next step is to bend knees and lower your body. Squat as low as you can and touch the dumbbell to the ground. Now, push through the heels to come back up while lifting the weight overhead to complete one rep. Make sure that you perform 3-4 sets of 10 reps each. Incorporate this exercise twice a week into your regular training sessions to strengthen your hamstrings, calves and thighs.

Resistance training exercises yield best results when you consume protein-rich foods on a regular basis. Protein contains building blocks known as amino acids that help rebuild damaged muscle fibres after strenuous body building exercises. Protein-rich diets include lean meats, nuts, whole grains, pulses, seeds, fruits and vegetables.

You can also take a dietary supplement that makes use of protein in its formulation to develop your muscles fast. Optimum Nutrition Gold Standard 100% Whey Protein contains whey protein which is considered as the purest and most expensive form of protein. This supplement packs 24 grams of muscle-building, strength-gaining protein per serving, without making use of fat, lactose, cholesterol and other unwanted stuff. Other ingredients include potassium, dietary fibre, L-Leucine, L-Valine, L-Tryptophan, L-Cystine, L-Proline and many more.

Triceps Dips is an excellent strength training exercise that targets triceps, also known as brachii muscles. Triceps are the muscles that run from shoulder to elbow on the backside of your upper arm. These muscles help straighten your elbows and facilitate a smooth movement of upper limbs.

In order to perform the basic triceps dips, you need a strong wooden bench. Next step is to keep your back close to the bench and place your feet hip-width apart. Now, lower yourself slowly until your arms are bent at 90 degrees. Hold the sitting position for a few seconds and then push back up until your arms are straight. Make sure that you perform 3 sets of 15 reps each.

Before doing triceps dips, you should perform some warm-up exercises to prepare your muscles and reduce the risk of injury.

If you want to add muscle mass to your triceps, then make sure that strength training exercises are accompanied by a dietary supplement that is designed to provide highest biological value protein. Protein is an essential nutrient that helps gain muscle and promotes quick muscle recovery.

EAS Myopro Whey Protein Powder is a pure whey protein supplement that provides protein and branched chain amino acids. BCAAs such as leucine, isoleucine and valine increase the size of skeletal muscles and strengthen the large muscle groups. Moreover, it also contains fat and calcium. Mix 1.5 scoops with 200ml of juice, skimmed milk or cold water. Drink 1-4 servings daily preferably 2 before and 2 after a strength training session.

Lat Pulldown is a magnificent strength training exercise that targets the major muscles of your back, also known as latissmus dorsi. Not only does this exercise help strengthen your back, but it also burns calories.

In order to perform this exercise, sit on the lat pulldown machine. Next step is to hold the bar with palms out and wider than trapezius muscles or shoulders. Now, lean back slightly and pull your abs in. Pull the bar down towards your chest in such a way so that the outer muscles of your back are contracted. You should perform this exercise 3-4 times a week. Try performing 3-4 sets, 12-15 repetitions each.

In order to reap the maximum benefits from lat pulldown and other strength training exercises, make sure that you use a dietary supplement which promotes lean muscle gain.

Cytosport Muscle Milk Protein Powder makes an evolutionary muscle formula that promotes lean muscle growth, efficient fat burning and fast recovery from exercise. The regular consumption of this supplement helps increase your body’s natural production of creatine and body’s fat metabolism. Moreover it promotes protein synthesis, mineral retention and anti-inflammatory effects.

Another benefit of using Muscle Milk is that it promotes muscle growth and repair. It makes a complex ratio of peptides, proteins and amino acids designed to promote the rapid tissue growth. You should mix it in water or low-fat milk. Its formulation contains vitamins A, B-complex, D, E, iron, calcium, iodine, phosphorus, magnesium, iodine, zinc, manganese, copper, zinc and chromium.

In the last decade or so, cheese has become quite popular in many countries such as United Kingdom, Australia, Germany, France and U.S.A. Cheese is a fermented dairy food, which is far more nutritious than other dairy products such as butter and margarine. Moreover, cheese is lower in trans as well as monounsaturated fats.

There are numerous health benefits to consuming cheese on a regular basis. First of all, cheese is rich in calcium, which is very important for strong bones, teeth and cartilages. Second of all, cheese contains B vitamins, which play an important role in maintaining the health of pregnant and lactating women. B vitamins help release energy from foods and aid proper absorption of calcium. Moreover, vitamin-B also protects against numerous diseases especially Beriberi and strengthens your liver. It facilitates in the utilisation of certain nutrients and enhances blood formation.

Cheese is very low in lactose content and it promotes a great dental health. Another benefit of consuming cheese is that it helps prevent osteoporosis in elderly people because it is rich in calcium.

Cheese is full of vitamins, minerals, healthy fats and proteins and makes a wonderful gift for those people who want to gain weight. Protein adds muscle mass to your body, calcium makes your bones strong and fats help you gain weight. All you need to do is to consume cheese on a regular basis, perform a regular physical activity and sleep for at least 6 hours a night to gain weight. Furthermore, cheese is rich in conjugated linoleic acid which helps prevent arthritis and cancer.

In order to gain muscle, make sure that you use a supplement that helps maximize muscle growth and muscle performance. TwinLab 100% Whey Fuel Protein Powder stimulates muscle growth and improves post-workout recovery. It contains whey protein that provides a rapid drive of essential amino acids to skeletal tissues, thus increasing the anabolic effects of strength training.

Nowadays, many people follow a split routine to perform their strength training sessions. A split routine means that you primarily target your one large muscle group in a single training session with the help of free weights such as dumbbells and barbells and exercise machines instead of targeting your entire body. A full-body workout routine is another technique to perform strength training sessions. In this technique, you train your entire body in a single training session.

A split routine makes a wonderful gift for those people who have been performing weightlifting exercises for a couple of months and want to progress to the next level. It is ideally comprised of performing four days of hard strength training sessions in a week. With a four-day split routine, you divide your workouts in the following manner: First day push, second day pull, third day legs, and fourth day a combination of aerobic workouts with push, pull and legs exercises. It is important to remember that this four-day split routine should be accompanied by the rest three days in between.

A push day primarily targets your trapezius muscles and pectoral muscles to strengthen and build the front part of your body. In order to develop your pectoral muscles or chest, make sure that you perform Flat and Incline Bench Press. You should perform Over-Head Press to train your trapezius muscles or shoulders.

A pull routine means that you would be targeting your biceps, triceps, traps, upper back and lower back for a full day with the help of the pulling motion of the various exercise machines. You can train your biceps by performing E-Z Bar and Concentration Curls. In order to tone and build your triceps, you should perform 3-4 sets of Triceps Extensions. Traps can effectively be targeted by performing Shrugs. You can target your lower as well as upper back with the help of Lat Pull-Downs and Bent-Over Rows.

The Leg day focuses on targeting your quads, calves and hamstrings for a full day with the help of strength training exercises. You can train your quads with Squats, Lunges and Leg Presses. In order to strengthen your calves and ankles, make sure that you perform Calf Raises. Similarly, you can train your hamstrings by performing Stiff Leg Deadlift and Lying Leg Curls.

Your fourth day of split routine should be comprised of a combination of cardio exercises and upper as well as lower body workouts in one training session. There are many benefits of performing this full-body exercise routine one day a week. First of all, it helps shed excess fat and targets major muscle groups in your body simultaneously. Moreover, this routine accelerates the development of your upper as well as lower body muscles extremely quickly. You usually start this routine by performing an aerobic exercise such as Push-Ups or running on a treadmill and then switch to a biceps or triceps exercise. Next step is to rest for 30-40 seconds and then start an aerobic exercise again followed by a chest or shoulder exercise and so on. The fourth day of this routine is quite hard and it needs a lot of stamina and hard work on your part.

The four-day split routine puts a lot of stress on major muscle groups in your entire body and you need to incorporate a muscle recovery supplement into your dietary routine. You should use Muscletech Gakic Strength and Recovery in order to help your injured muscle fibres recover and rebuild fast. Similarly, you should use a gain muscle supplement such as BSN Cell Mass Esterified Creatine to get an extraordinary muscle size and strength and intense muscle hardening.

There are different techniques that you can practice during strength training sessions to maximize the results of those workouts. For instance, you can add range of motion to your strength training exercises for more vigour and strength.

Adding range of motion to a weightlifting exercise means that you lengthen the distance a dumbbell needs to travel on each rep. This would make each rep harder, thus challenging your particular muscle to work hard. For example, you can increase the range of motion by elevating your rear or front leg on a step in a Dumbbell Lunge strength training exercise. It is important to remember, however, that when you try this technique, you should use a light dumbbell in order to avoid any risk of a potential injury.

After performing strength training sessions, make sure that you consume protein-rich diets in order to provide your body with the building blocks known as “Amino Acids”. Protein contains essential amino acids that help your body grow bigger and stronger.

Another good idea is to use a supplement that provides high quality protein. You can confidently use Prolab Pure Soy Protein Powder because it contains all the essential amino acids your body needs to rebuild the injured muscles. This supplement is low in carbohydrates, has no fat and is aspartame free. Moreover, Prolab Pure Soy provides a rich source of isoflavones and protein to promote strong muscles, lean body mass, great cardiovascular health and strong bones. Mix one scoop once or twice per day with water or milk.

Plate Shrug makes a wonderful weight lifting exercise that targets your trapezius muscles. When this exercise is performed with a perfect technique and right angle, you can develop your shoulders within a couple of months. It makes a good idea that you combine this magnificent exercise with other shoulder weight lifting exercises to get your desired results fast.

In order to perform this exercise, you should stand straight with your feet shoulder width apart. Take a plate in your one hand and bring your trap up. Next step is to flex your trap and bring it down to get a good stretch. Perform 3-4 sets, 10 reps each. Switch to your other arm and repeat the same procedure with the same number of sets. When performing this exercise, make sure that you control the weight and keep your posture straight.

Weight lifting exercises can yield best results if you use a gain muscle supplement on a regular basis. There are many brands on the market and you should choose one that offers maximum advantages at a minimum cost. Boditronics Bodipure Creatine is a popular supplement on the market that is 100% micronised Creatine Monohydrate. It makes a wonderful gift for regular gym users, professional body builders, power lifters and athletes. Not only it helps increase muscle power, but also promotes muscle recovery after a heavy training session. Moreover, it increases muscle cell volume and boosts your muscle strength. Another advantage of using this supplement is that it is Dicyandiamide free.

Circuit training is a form of training in which you combine an aerobic exercise with a resistance training workout in one session. A circuit is said to be complete when all exercises in that particular program are completed. When you complete one circuit, you start performing first exercise again for another circuit. Circuit training burns more calories than traditional training routines because the rest time between exercises is short.

Circuit training makes a wonderful gift for people who are looking for fat loss, muscle building and cardiovascular fitness at the same time. Not only does a good circuit training program work different muscle groups in your body individually, but it also increases your stamina and boosts energy levels. A good example of a circuit includes a combination of abs resistance training exercise followed by Sit-Ups, then again abs exercise and so on. Similarly, you can combine arms resistance workout with Pull-Ups to make an effective circuit.

If you are performing or intending to perform circuit training for fat loss, then you can maximize the benefits of this unique type of training by consuming a weight loss supplement on a daily basis. USN Fat Block Weight Loss Capsules consist of NeOpuntia that binds fat and prevent its absorption into your body. NeOpuntia absorbs up to about 29% of fatty acids during the four hour time frame after a meal.

However, if you perform circuit training for muscle building, then make sure that you use a gain muscle supplement such as Boditronics Express Whey Protein Powder. It is a unique combination of whey protein, branch chain amino acids and prebiotics.