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Why Alcohol Will Damage Your HGH Production

Most of us enjoy a tipple every now and then. Whether you’re someone who likes to drink in the evening after work to cool down, or whether you just like to have a big night out every now and then, it’s hard for most of us to imagine living completely without alcohol.

 

That said though, if you’re a bodybuilder then you at least need to be aware of just how much damage you might be doing to yourself with your beer and wine. Alcohol is actually damaging for your health in more ways than you probably realise and in particular it can be devastating for your growth hormone and testosterone production. Read on and we’ll look at why bodybuilders need to be wary of their alcohol consumption and why it’s so disastrous when it comes to your HGH levels.

 

Demon in a Bottle

alcohol2The first thing that many bodybuilders and athletes should be aware of when drinking alcohol is that it’s very high calories and will lead to rapid weight gain. Now many weightlifters are under the false impression that it’s actually the drinks themselves that will make them fat – as in they presume it’s either the beer or the wine that is going to add the calories, or that it’s whatever else you’re drinking. They thus think that they can then stick to drinking spirits without sugar added and that they’ll be fine… but alas this isn’t the case.

 

In reality it’s actually the alcohol content itself that will trigger weight gain, meaning that there’s no drink you can enjoy without potentially gaining weight. And as you may know, weight gain results in lower production of both growth hormone and testosterone.

 

In the short term, alcohol will raise your blood sugar level (which causes a drop in growth hormone immediately) and it will dehydrate you.

 

Sleep

More to the point, drinking alcohol will very severely damage your sleep. This is because it prevents you from reaching the deeper stages of sleep which are precisely the stages at which you begin to produce growth hormone. When you sleep after drinking alcohol in fact, you’ll find that you end up waking sporadically through the night (which results in weird dreams) meaning you never quite get to the stage where you should be rebuilding muscle and burning fat.

 

Furthermore, alcohol will also make you more likely to snore – and again this will impact negatively on your sleep and mean you don’t produce as much growth hormone.

 

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Energy Levels

Finally, as alcohol puts your body through the ringer to such an extent and also prevents you from properly sleeping, this then means you aren’t going to have the energy levels you should do the next day. In fact you’re probably going to find that you can barely stay awake after a night on the tiles, let alone have a full workout.

 

If you’re going to be drinking then for all these reasons you need to try and minimise the damage: that means drinking lots of water and eating lots of food, then staying up a little while before hitting the hay. Most importantly though it just means making sure not to overdo it!

 


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The Top Foods That Reduce HGH levels

If you want to succeed as a bodybuilder then you need to understand the crucial role played by hormones. When it comes to body recomposition, hormones are a factor that are almost more important than diet. While what you eat will provide your body with the raw materials used to build muscle, it’s your hormone balance that will dictate whether or not it actually uses those proteins to do so.

 

Fortunately your hormones can be controlled via your diet as well, and once you understand this you can start raising your testosterone and HGH levels in order to put your body in an anabolic, muscle building state for maximum results.

 

But controlling your hormones with diet doesn’t just mean seeking out those foods that can improve HGH – it also means avoiding those foods that can reduce it. Here we will look at some of the top foods that damage your GH levels and that you should try to avoid in your diet.

 

caffeineCaffeine

Caffeine also prevents you from maximising your growth hormone levels because it works up your body and puts you in a more catabolic state full of adrenaline. This is great for focussing at work, but it’s not great for packing on muscle. The solution is not to cut out caffeine entirely, but to just time it better. You want it early in the morning to get you ready for a day of work, but you don’t want it when you’re about to go to sleep.

 

Acidic Foods

Again things like apples aren’t bad for you in general – in fact the vitamin C and fibre content are pretty good for your hormone levels. Again what’s important is the timing of eating these foods, and in particular you need to avoid eating them right before bed – as they may cause acid reflux and seriously damage your sleep as a result.

 

Spicy Foods

See above: spicy foods can play havoc with your sleep as well as with your heartrate. It’s like inviting acid reflux and downing a big mug of coffee before bed.

 

alcoholAlcohol

The number one opponent of growth hormone is alcohol. Not only does it dehydrate you, sap your energy and fill you with calories, but it also prevents you sleeping properly leading to limited GH production during the night.

 

Ready Meals

Ready meals are one of the worst things you can eat for a number of reasons. That’s because typically they will be full of added sugar, added salt and added transfats all designed to keep them from going off and to add flavour (because they’d taste incredibly bland without them). Not only do they lack any useful nutrients your body can utilise, but they also clog up your arteries, damage your skin, ruin your sleep and deplete your growth hormone levels.

 

Bread

Any fast carb is a big no-no when it comes to bodybuilding hormones. The reason for that is that fast carbs result in a sudden ‘peak’ in blood sugar level. This then causes your body to change to a catabolic state, halting the production of growth hormone and increasing production of insulin. This is what leads to weight gain which ultimately will reduce your growth hormone even more. While there are plenty of bad carbs, we tend to eat a ton of bread without giving it much thought which severely damages our bodybuilding gains. Try swapping to a low GI carb source like pumpernickel bread instead!

 

Boost Your HGH with the Best HGH Supplements

If you are serious about increasing your growth hormone production, you can try natural growth hormone or HGH supplements. Such supplements are a big hit with bodybuilders since they not only elevate HGH levels but also boost testosterone production in your body. Some of the finest brands of HGH supplements have been developed with input from IFBB professional bodybuilders and yield excellent results, while being safe at the same time.


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The Top Foods for Stimulating IGF1 Release

IGF1 is thought by many to be a highly important chemical in ensuring the optimum gains in bodybuilding. Like growth hormone and testosterone it is implicated in the process of building bigger muscle and aiding weight loss to help you achieve the bodybuilding physique you’re possibly aiming for.

 

Unfortunately though, it’s also important to bear in mind that IGF1 could have detrimental effects to overall health. IGF1 can actually reduce the production of growth hormone for instance, and is dangerous if you have ‘precancerous’ cells. It’s been shown that reducing intake of IGF1 in mice can help them to live longer. It’s a complex interplay of hormones that contributes to anabolic effects and to the ageing process and this isn’t fully understood yet. No need to completely cut out IGF1 just yet then, but do be careful and keep your eyes peeled for further research on the matter. It may be that there’s a ‘Faustian bargain’ as Tim Ferriss puts it – are you willing to sacrifice longevity for increased performance in the here and now?

 

Whatever you decide, here are some foods that may help you to increase your production of IGF1…

 

milkMilk

Milk is one of the very best sources of IGF1 out there and this is one of the reasons (along with the protein and saturated fat) that it’s such a popular choice for ‘hard gainers’ as a way to gain mass and definition. ‘GOMAD’ stands for ‘a Gallon Of Milk A Day’ and is a popular strategy for putting on size. What’s the very best milk for increased IGF1? Milk from cows treated with recombinant bovine growth hormone (rBGH). And make sure you go for whole fat rather than skimmed.

 

Cereal

Cereal might also be a good way to improve your IGF1. Not only is cereal a great excuse to have more milk, but it is also often fortified with various different minerals and vitamins. In particular, cereal often has added vitamin D, which has been shown to be tied closely to both IGF1 and HGH. You can also get IGF1 from some fruit drinks, but they’re high in sugar. The best way to naturally increase vitamin D is just to spend more time outdoors.

 

steakSteak

Any protein source will also increase your production of IGF1, so the more meat you eat the more anabolic your body will become. If you want to increase your production of IGF1 then steak is a particularly good source that will also increase your levels of testosterone and providing lots of amino acids. Other great protein sources include eggs which are notable for containing all of the amino acids, and things like chicken or tuna which are also highly lean.

 

Advice

So what’s the advice? Well that would probably be to keep eating lots of protein and drinking lots of milk while getting your vitamin D from the sun. You can also use Natural HGH Supplements to boost HGH production in your body. Such supplements are safe and free of negative side effects. They are made with natural ingredients like Bovine Colostrum, L-arginine, L-glutamine etc. and are quite popular with bodybuilders.

 


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The Best Weight-Lifting Moves for Increasing Hormone Production

As a bodybuilder, you need to make sure that you are getting plenty of growth hormone in your body. This is crucial because growth hormone is the hormone that tells the body it needs to burn fat while at the same time building muscle. More growth hormone means more anabolism means more hypertrophy – it’s as simple as that.

 

The good news though is that your body knows what it needs. As soon as you start doing more exercise, you’ll find that your body automatically starts increasing testosterone production which in turn will lead to better performance in the gym and even more growth hormone. It’s what’s known as a ‘virtuous cycle’.

 

What you may not realise though, is that not every type of exercise is made equal when it comes to boosting growth hormone levels. So with that in mind, let’s take a look at which exercises you can do to really maximise your production of HGH.

 

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What Makes a Good Exercise for HGH?

Give a man a fish and he’ll eat for lunch, give him a fishing rod and he’ll eat forever. I’m paraphrasing but you get the point – the best way to help you get more growth hormone production out of your workouts is to explain just what it is about weightlifting that triggers HGH release.

 

workout for HGHAnd the answer to that question is hitting more of the muscles. In other words, the more muscle fibres you recruit, the more muscle fibre you will tear, and the more your body will respond by producing more growth hormone.

 

That means that to start with the best exercises for increasing GH will be what are known as ‘compound movements’. These are any exercises that require lots of your muscles to work together in unison. More muscle groups = more mictoears = more GH.

 

At the same time you also need to choose exercises that have a longer ‘time under tension’. This means that they should be slow movements that keep you constantly straining against the weight. A press up really only involves a very small ‘explosive’ move at the bottom of the movement – the rest of the time you’ll be letting gravity do the work or you’re be resting on straight arms.

 

Finally, you also want to make sure that you are using the biggest muscles in the body. And where are they located? The legs. This is why the squat has long been heralded as the king of HGH production and the most powerful movement you can use if you really want to send lots of the hormone into your legs to encourage rapid growth.

 

So now you know what makes a good exercise for hormone response, here are a few of the best exercises you can start incorporating into your workouts right away…

 

Some of the Best Exercises:

  • Squats
  • Deadlift
  • Bench Press (especially when performed with a slow cadence and a ‘rest pause’)
  • Clean and jerk
  • Kettlebell swings
  • Lunges
  • Lizard Crawls
  • Pull ups
  • Clean and press

 

Make sure these are in your routine and you’ll find they do much more than just challenge the muscles involved in the individual movements!

 


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How to Use ‘Micro Workouts’ to Keep HGH High Throughout the Day

These days it seems like everyone is busier than ever before. We’re constantly rushing from one urgent appointment to the next and rarely does it seem we ever have time to get anything done. On the worst days we’ll have to gobble down lunch because we don’t even have time to prepare anything nicer. Tuna straight out of the can anyone?

 

In this environment you now may be asking how a bodybuilder is possibly supposed to keep up a training regime? Or how anyone has time to keep themselves healthy for that matter…

 

An Answer Presents Itself

Well one possible answer is to use the increasingly popular ‘micro workout’. And as it turns out, this type of training might also have a number of other benefits – including improved growth hormone production!

 

fitnesss-3So what are micro workouts? Well essentially these are workouts broken up throughout the day into smaller parts. For instance, instead of doing a single one hour training session, you might instead do two 30 minute training sessions. Or more realistically, you might do three ten minute workouts instead of one thirty minute one.

 

For someone who’s highly busy, this could be the answer you’re looking for. Not only do these small workouts give you the ability to start training in more convenient chunks (ten minutes in the morning, ten on your lunch break and ten before bed), but they also have a bunch of benefits.

 

The question you’re now probably thinking is: can this sort of training really work? Don’t we train in one go for a reason? Well if you think about it, this is really no different from a regular training routine. Say you normally do a ‘pull day’ on Mondays, you’ll then be training your biceps, lats, traps and maybe your abs all on a single day and doing this in sequence. Thus maintaining the ‘pump’ is only an issue for each muscle group for about ten minutes.

 

Growth Hormone

Furthermore, doing shorter workouts like this also has another benefit: it means you are constantly peaking your hormones and stimulating more growth hormone production in particular. After a workout our bodies flood themselves with growth hormone and with testosterone giving us an ‘anabolic window’ when we start building more muscle (this is why we often eat protein at this time).

 

Now if you were to work out multiple times throughout the day, you would be continuously giving yourself lots of those little anabolic windows and you’d be repeatedly triggering the production of further growth hormone. Ultimately this would result in your body having higher growth hormone levels throughout the entire day leading to better strength gains.

 

Furthermore, every time you workout you will exhaust the supply of glycogen in your muscles. This then means that when you next eat a pudding, that glycogen will get ‘shunted’ to your muscle cells rather than getting stored as fat. This then means that using micro workouts will allow you to eat more regularly throughout the day without gaining fat as well!

 

Use HGH Supplements

Yet another way to boost HGH and testosterone in your body is with the help of HGH supplements. These supplements have been gaining excessive popularity over the past few years since they help make your body produce more of its own HGH. Unlike hormone shots, such supplements are devoid of synthetic hormone. They contain natural ingredients that stimulate your pituitary gland so that it can produce more growth hormone.

Some of the best HGH supplements are developed with input from IFBB professional bodybuilders and are made in FDA approved labs.


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HGH Production and Your Age

Growth hormone production and age are closely linked and this is an important consideration to bear in mind for any bodybuilder thinking of trying to increase their production of the crucial pituitary hormone. Not only does growth hormone impact on your visible signs of ageing, but it also changes as you go through life. Here we will look at how age is affected by growth hormone, and at how growth hormone changes as we get older.

 

In Children

Children produce a lot of growth hormone and for good reason – it’s necessary in order for them to grow! When children are young they will produce large amounts of this crucial hormone which will trigger their bodies to change and to increase in height. This is only possible in children however because their ‘growth plates’ haven’t yet closed. These are parts of the bone which prevent them getting any larger once we reach a certain age, and even if you have a ton of growth hormone you won’t see any growth in your legs or arms once they close up.

 

Interestingly though some parts of the body do continue to grow with increased GH – such as the jaw, the ears, the digits and the nose. That’s why these features keep growing as we get older and it’s why it’s so important to increase HGH in natural ways as an athlete.

 

As We Age

HGH and ageAs we age, various changes can occur which cause HGH levels to decrease. This is due to damage occurring over time to the endocrine system which controls the production of the hormone. Not everyone will see a reduction in GH as they grow older, but most of us will. This is why it’s even more important for older bodybuilders to take measures to try and increase their production further.

 

What’s especially interesting though, is that HGH can also actually slow down the effects of ageing. This is because it triggers the body to repair and grow, which also occurs to the damage done to the cells. When you look at your face and see lots of wrinkles, this is because the cells have been damaged through constant mitosis (splitting) and the bombardment of free radicals and radiation from the sun.

 

Those cells can still be repaired though if the body gets round to it, and this is why growth hormone can help to actually reduce some of the visible signs of ageing. This is also why it is used by many celebrities such as Sylvester Stallone so that they can extend their careers.

 

Growth hormone also prevents something else we associate with older-age: muscle weakness. This is incredibly important for older bodybuilders and can make all the difference when it comes to extending your career in the gym.

 

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hgh and workoutWorking Out and Your Age

Growth hormone is just one variable that can change as you get older. At the same time you will find that your energy levels and your testosterone slow down, and that you accumulate aches and pains in your joints which can hamper CV training.

 

Ultimately the way you train, eat, recover and supplement needs to change as you get older – and growth hormone is a big reason for that. Make sure you take this into consideration and you’ll be able to keep bodybuilding until you’re old and grey!

 


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Five Meal Recipes for Increasing Growth Hormone

A good bodybuilding diet isn’t just about providing the body with enough protein while keeping calories to a minimum, it’s also about supporting the hormones and hacking the metabolism to ensure that your body makes the best possible use of the raw materials you’re giving it.

But at the same time it also needs to taste good. No matter how well you plan your diet, you’re not going to get any benefits from it unless you can actually stick to it. And you probably won’t be able to do that unless you have some good meal recipes. With that in mind then, let’s look at five delicious meals you can make quickly that will all help to improve your growth hormone levels…

 

Breakfast

poached-eggs#1 Poached Eggs and Spinach

The first meal that you can for increasing growth hormone is poached eggs and spinach, which is most effective when eaten first thing in the morning. The eggs contain B12 which aids in fat burning, as well as all the amino acids to support growth hormone, IGF1 and protein. Meanwhile the spinach contains phytoecdysteroids which may produce a further anabolic effect.

 

Simply prepare your spinach in the microwave, poach your eggs and drop them on top for a filling breakfast that will see you through the day.

 

#2 Oatmeal With Whole Milk

This is an alternative breakfast that will also fill you up through the day. Oatmeal is a wholegrain meaning it contains many essential minerals to improve growth hormone formation. Furthermore, it’s high in fibre which helps your body to ferry around all the nutrients you feed it throughout the day. Oatmeal is also a ‘slow carb’ meaning it provides you with a steady release of sugar to help you through the day without needing to snack. This will power you through your workouts and aid in weight loss for those reasons.

 

Lunch/Dinner

turkey-sandwich#3 Turkey Sandwiches (With Whole Grain Bread)

Turkey is not only a lean source of protein which increases growth hormone production, but it is also a source of l-arginine (a specific amino acid believed to help produce growth hormone) and is also thought to help aid sleep. Add a little salad on the bread as well to provide yourself with more minerals.

 

Alternatively for dinner have turkey on wild rice and add garlic for even more benefits and taste.

 

Desert

#4 Warm Milk and Honey

The perfect bed-time drink is warm milk and honey. The warm milk contains a small amount of tryptophan which may aid sleep, while the honey will ensure you have an adequate energy supply throughout the night which will lead to enhanced GH production. The fat in the whole milk will support more hormone creation during the night and will also slow down the release of the sugar from the honey more.

 

#5 Cherries and Cream

Not only is this a delicious desert, but it also contains one of the only natural sources of melatonin (the cherries). On top of that, cherries are a great source of amino acids and vitamins while the cream makes the whole thing even more delicious and provides you with saturated fats (a good thing!).

 

Boost Your HGH with Natural HGH Supplements

In addition to the above, you can also use HGH supplements that can help stimulate growth hormone production in your body. These supplements contain powerful and natural growth factors, amino acids and other nutrients and are free of synthetic hormone. This is why they are safe and cheaper than HGH shots or injections. You can check out the Best HGH Supplements for bodybuilders by clicking here.


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5 Things to do Before Bed That Will Boost Your HGH

The moment just before you go to bed is perhaps one of the very most important windows of opportunity when it comes to bodybuilding and gives you the chance to really optimise your muscle growth and fat loss during the night. It’s during the night that your body gets to work on repairing the damage you’ve done throughout the day and ensuring you have the best possible body composition for the challenges ahead.

 

It does this largely through the production of the hormones growth hormone and testosterone, and if you’re smart then you’ll find ways to both improve your sleep and increase your production of these chemicals before you hit the sack.

 

Here are five of the things that will best help you to trigger the release of these powerful hormones and see the gains you want as a result…

 

hot-shower-imageTake a Hot Shower

Having a hot shower stimulates your body to produce growth hormone and melatonin. It also completely relaxes your body and the combination of these factors will ensure that you fall into a deep anabolic sleep that sees lots of repair and rejuvenation throughout the night. On the other hand if you start the next day with a cold shower this can wake you up and trigger the release of testosterone.

 

Drink Whole Milk

Whole milk is a fantastic source of saturated fats (which are better for you than many people think) as well as protein (including the slow release casein) and the cholesterol. Cholesterol is used to help boost testosterone production during the night (steroid hormones are made from it), while the saturated fat will provide you with a steady release of energy while you sleep that will help you to sleep much better and more deeply.

 

Have Half a Teaspoon of Honey

The fructose in honey also makes this a very good source of energy throughout the night and many advocates attest to its ability to help them sleep more deeply, burn more fat and even gain strength.

 

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Meditate

Meditating can help to fight stress and it can relax your brain and mind by clearing it of thoughts. Stress reduces growth hormone and testosterone so right away this will have important benefits, but furthermore, meditation might help you to fall into a deeper state of sleep more quickly – effectively bypassing the ‘hypnagogic’ stage. This will ultimately enable you to reach the deeper stages of sleep more quickly which is when the growth hormone gets produced.

 

Wear an Eyemask

Plunging yourself into darkness will stimulate your body to produce more melatonin. Melatonin is the sleep hormone (which you can also get from cherries) which many people take in supplement form in order to sleep more heavily and see greater benefits on waking.

 

Unfortunately most of our rooms aren’t that dark, and most eyemasks aren’t that comfortable. Solution? Wear the eyemask for twenty minutes to produce more melatonin, then take it off and go to sleep. You’ll get all the same benefits without having something uncomfortable digging into your eyes!

 

HGH Supplements

Yet another way to boost your HGH production is with the help of HGH supplements that are made with powerful combination of herbal extracts, amino acids, minerals and nutrients that are known to stimulate growth hormone production in your body when used together.


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5 Things That Are Depleting Your Growth Hormone Levels

If you want to maximise your performance in the gym, build more muscle and burn more fat, then one of the very best ways to do all these things is to increase your production of growth hormone. This is a hormone produced in the pituitary gland that essentially signals the body to ‘get to work’ and to start rebuilding and repairing itself. When we’re children it encourages growth, but when we’re adults it helps us to recover from workouts and it recomposes our body to become leaner and more muscular.

 

Most people will then go about increasing their growth hormone levels by changing their diet, taking supplements and working out. These are all good things but unfortunately that’s only one piece of the puzzle. Just as important you see is to make sure that you remove the things that are depleting your growth hormone levels. Read on and we’ll look at a few of those things…

 

No alcoholAlcohol

Alcohol is a bodybuilder’s worst nightmare. Not only does alcohol steal your testosterone levels, not only is it full of calories, not only does it destroy your energy during workouts… it also negatively affects your growth hormone production by preventing you from reaching the deeper stages of sleep. It does this by continuously waking you up throughout the night (which is why you often have strange dreams after drinking) meaning that the pituitary gland never quite gets to work.

 

no sugarSugar

Sugar is another serious enemy when it comes to growth hormone. One of growth hormone’s jobs is to tell your body to burn fat for energy which is why anaerobic training and similar methods are so powerful when it comes to stimulating production. Sugar on the other hand tells your body that you need to store fat (lipogenesis) which then tells your body to stop producing the growth hormone.

 

Apnea

Apnea is a sleeping condition that causes you to wake up for short bursts throughout the night – actually because you’ve stopped breathing. The problem is that many people don’t realise they’re actually suffering from apnea as the waking up is so brief they aren’t consciously aware of it. If you find you aren’t rested when you wake in the morning, then it’s worth checking with your doctor to see if you suffer from this condition.

 

Weight

If you are overweight then this is one of the number one things that will be preventing you from creating more growth hormone. This probably sounds a little ironic and it is: the time when you need growth hormone the most is the time when you just can’t get it. If you’re overweight then, losing it is priority one.

 

No MobileThe Computer/Mobile Phone

How is your computer or phone possibly responsible for low GH levels? Well that’s because of the wavelength that they produce through the screen and through the power indicator – in both cases this is similar to natural sunlight and will disturb your body’s internal clock. The result is that using them in the evening can prevent you from sleeping as well. Give yourself an hour’s ‘cooling off’ period before bed and charge your phone in another room and you’ll dramatically increase the anabolic power of your sleep.

 

SOMATROPINNE HGHBoost Your HGH with HGH Supplements

One of the best ways to increase your growth hormone is with the help of HGH supplements. Such supplements are a safer, better and cheaper alternative to HGH shots or hormone replacement therapy. They are a combination of amino acids, herbal and natural ingredients that stimulate your pituitary gland so that it can produce more HGH naturally. Such supplements do not contain artificial or synthetic HGH and this is why they are safe and free of negative side effects.

You can check out some of the Best HGH Pills for bodybuilders that are used and endorsed by IFBB professional bodybuilders by clicking here.


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The Blood and Guts Back Workout with Dorian Yates

Building a huge back is a surefire way to give yourself an intimidating silhouette and to increase your performance on a number of different exercises. It’s also crucial for balancing out your posture if when you’ve built massive pecs. Forgetting to train lats and traps is unfortunately all too common a problem for amateur bodybuilders though, so let’s take a look at this brilliant ‘Blood and Guts’ workout from Dorian Yates.

 

Watch the Video Below for this Amazing Back Workout with IFBB Pro Dorian Yates:

 

 

Dumbbell Pullover

The workout starts with two ‘warm up sets’ and one working set with the dumbbell pullover. Perform 8-10 reps to failure and take a one minute break in between. This exercise is a fantastic one for training the lats.

 

Lie back on a bench which your head towards the end, hold a single dumbbell with both hands, and then let it lower to the ground with your arms stretched out behind your head. Let the weight dip down, the pull it back up to raise it further from the ground. The movement looks like a dumbbell skull crusher, except you’re using your lats more than your triceps and really feeling the stretch across your back.

 

Using warm up sets will not only help to avoid injury, but will get blood flowing to all the right areas thus ensuring that you can perform optimally and pump out the maximum number of repetitions.

 

Close Grip Pull Downs

Close grip pull downs can be performed on the lat pull down, using a handle that will allow you to keep your hands and arms close together. Try to keep your back straight and feel it working your lats. Use 8-10 reps, one warm up set and one working set. Pause for one minute in between and avoid using your body weight to pull the weights down.

 

One Arm Row

Again you’ll be using a warm up set and a working set. This is a bent over row, so you’ll place one knee and one hand on a flat bench and then pull the weight up from the floor with your free arm. This is a unilateral movement meaning you’re hitting one arm at a time. This makes it great for ensuring symmetry on either side of the lats.

 

10-12 reps, one warm up set and one working set.

 

Wide Grip Cable Row

Moving on to wide grip cable row, you’ll be performing a similar movement to the close grip pull down, except you’ll be changing the angle of the resistance while also changing the range of motion to make sure you’re using the entirety of your lats.

 

Use 8-10 reps to failure and use one warm up set and one working set.

 

Barbell Deadlift

With the same rep and set structure, we’ll this time be using a powerful compound movement in order to trigger a hormonal response and hit the lower back and traps as well as the lats. Make sure to use perfect technique keeping your back straight at all times and avoiding using too much weight.