If you ask an Olympic weightlifter what he or she benches, you're going to get a sigh in response. There are no deadlifts or bench presses in Olympic weightlifting. There are two -- and only two -- lifts in the sport today: the snatch and the clean and jerk. It isn't like power lifting, which is all about brute strength. Olympic weightlifting is a very technical sport, and 27.185.43.173 in addition to the strength needed for Learn more its explosive moves, according to four-time national champion lifter Chandler Alford, flexibility is key. Alford, who's completed 13 seasons as an Olympic weightlifter, won four national championships and is a USA Weightlifting Level I certified coach. And to get to that peak performance level, you have to treat your body like the highly efficient machine it is. You have to give it the right fuel. Unlike in 1896, when the first modern Olympics took place, in 2012 there a wide variety of supplements an athlete has access to that all claim to give a competitive edge.
On one end of the spectrum, we have multivitamins and whey protein. On the other, anabolic steroids and hGH (human growth hormone). The latter are prohibited by the World Anti-Doping Agency (WADA), whose guidelines the Olympics committees follow. You can access the full list of prohibited substances on the group's Web site. Growth factors, fat burners, hormone modulators, masking agents -- they're all no-nos. The National Collegiate Athletic Association (NCAA) uses similar guidelines. So, assuming that an athlete follows the rules and stays away from the juice, what are the top supplements for Olympic weightlifters? It's about eating right. Try first to reach your goal nutritionally. Get lots of protein to build muscle. Eat several small meals throughout the day instead of three big ones. Be careful with your carbs. Manage your meals around your workout schedule. If, for example, you need a ton of protein but just can't choke down the requisite amount of roasted chicken, mixing some whey protein into a shake is another way to get those nutrients.
One of the problems with supplements is that they're not regulated by the FDA in the same way that drugs are. The FDA will yank supplements off the market that prove to be harmful, like those containing ephedra, but that depends on consumers and manufacturers reporting adverse side effects, which doesn't always happen. Check with your doctor and make sure a supplement doesn't interfere with any medications you're prescribed. Some supplements are bad for certain conditions, as well. Do your homework on safety. If you take too much vitamin C, for example, your body discards the extra in your urine, but if you take too much vitamin A, it's toxic. Listen to your body. If you're experiencing side effects, stop taking the Prime Boosts Supplement. The most common supplements for lifters are probably multivitamins, creatine, essential fatty acids like fish oil, and protein powders. There is at least some biological evidence for all of these that supports their use -- as long as you're not experiencing adverse side effects. And remember what your grandmother always said -- if it sounds too good to be true, it is. Alford has some additional advice for Prime Boosts Official Website those shopping the supplement aisle.
Ready to build muscle but stuck at home? Forget the gym. At-home workouts might be all you need. From bodyweight exercises to dumbbell routines, discover how you can get fit and strong without leaving your house. Ready to build some muscle but stuck at home? Forget a gym membership or a fancy home gym, because you don’t actually need ’em. Just the weight of your body or a pair of dumbbells is enough to get your swole on at home. Let’s start with the basics: Your workout routine should include a mix of cardio and strength training. Strength training can involve some hand weights or just your body weight. As you get stronger and need more of a challenge, weights will be your new best friend. But don’t sleep on cardio. It’s still a necessary (and sometimes evil) part of any exercise plan. For optimal muscle-building, focus on HIIT cardio workouts a few times a week.
So how often should you work out? According to a 2016 research review, strength training at least 2 days a week is ideal to grow your muscles. So start with 2 or 3 days of full-body weight training, 2 days of cardio, and 2 days of rest. As you get stronger, you can add a fourth weight day and try splitting the days between upper- and lower-body workouts. And be sure to reserve at least 2 days per week to let your body rest and recover. You actually don’t have to pump iron to get stronger. All you need is yourself and some creativity to get those muscles moving. The push-up is one of the most efficient bodyweight exercises you can do to build strength in your chest and triceps. But it also gives your shoulders, core muscles, lower back, and lower body a workout. How-to: Lie facedown and place hands on the floor, slightly wider than shoulders. Push up to lift shoulders, torso, and legs until arms are fully extended.