The Importance Of Creatine In Building Lean Muscle

Written by Rick Mitchell


Creatine monohydrate can rightly lay claim to beingrepparttar most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.

Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy torepparttar 113031 muscles. It is produced inrepparttar 113032 liver, pancreas and kidneys before being transported inrepparttar 113033 blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regeneraterepparttar 113034 muscles' ATP source of energy.

From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducingrepparttar 113035 breakdown of protein. This happens because creatine hasrepparttar 113036 effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.

Arm Exercises For Beginning Bodybuilders

Written by Rick Mitchell


Most people new to bodybuilding pay a lot of attention to building big arms, sometimes torepparttar point of overtraining. Don't forget,repparttar 113030 arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that,repparttar 113031 arms are complex body parts in their own right and deserve a properly focused exercise program. In basic termsrepparttar 113032 arm consists of three main muscle groups:

1. Biceps brachii - two muscles atrepparttar 113033 front upper arm that run fromrepparttar 113034 elbow torepparttar 113035 shoulders.

2. Triceps brachii - three muscles atrepparttar 113036 rear upper arm that run fromrepparttar 113037 elbow torepparttar 113038 shoulder.

3. Forearm - several smaller muscles that run fromrepparttar 113039 elbow torepparttar 113040 wrist.

There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all ofrepparttar 113041 exercises that follow, use a weight that is light enough to allow between 10-15 reps.

Three biceps building exercises are recommended for beginners:

1. Standing barbell curl - 3 sets of 10-15 reps.

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