Testosterone

Testosterone is a 19-carbon steroid hormone produced primarily by the Leydig cells of the testes (in men) and the ovaries (in women). Smaller amounts are produced in the adrenal glands of both sexes. As a "steroid", testosterone belongs to the androgen class of hormones that also includes dihydrotestosterone (DHT), dehydroepiandrosterone (DHEA), androstenedione, and androstenediol.

Six other classes of steroid hormones exist, including estrogens (the bane of male bodybuilders), progestins (some female contraceptives are made of these), mineralocorticoids (which help control water balance), glucocorticoids (mainly anti-inflammatory compounds), vitamin D, and bile acids.In men, approximately seven mg of testosterone is produced each day, and blood levels range between 300 and 1000 ng/dL (10-28 nmol/L). Females, on the other hand, produce about 1/15th of this amount, leading to average blood levels of only 25 to 90 ng/dL (1-2.5 nmol/L). All steroid hormones are derived from the sterane ring structure, composed of three hexane (6 carbon) rings and one pentane (5 carbon) ring.

Types of Testosterone

1. Free Testosterone. This is testosterone in its purest form. It’s the crack of testosterone, if you will. The reason it’s called “free” is because there aren’t any proteins attached to it. Unbound to other molecules, free T can enter cells and activate receptors in order to work its virile magic on your body and mind. Despite free testosterone’s benefits, it makes up only 2 to 3 percent of our total testosterone levels

2. SHBG-bound Testosterone. About 40 to 50 percent of our total testosterone is bound to a protein called sex hormone-binding-globulin (SHBG). SHBG is produced in our livers and plays an important role in regulating the amount of free testosterone in our bodies. The downside to SHBG-bound T is that it’s biologically inactive, meaning our bodies can’t use this type of testosterone to help build muscles or boost our mood

3. Albumin-bound Testosterone. The rest of our testosterone is bound to a protein called albumin. Albumin is a protein produced in the liver, and its job is to stabilize extra-cellular fluid volumes. Like SHBG-bound testosterone, albumin-bound testosterone is biologically inactive. However, unlike SHBG-bound T, the bind between albumin and testosterone is weak and can be easily broken in order to create free testosterone when needed

How Testosterone Is Made

A small percentage of testosterone is made in the adrenal glands on top of our kidneys but  95% of it is made in our testicles.

The whole thing gets kicked off in our brain. When our hypothalamus detects that our body needs more testosterone, it secretes a hormone called gonadotropin-releasing hormone. The gonadotropin-releasing hormone makes its way over to the pituitary gland in the back of our brain.

Benifits

Having an optimal resting level of testosterone is extremely important for male health and body composition. Higher resting levels of T are associated with greater muscle mass, less body fat, better bone strength, and less risk of all-cause mortality as men age.

In addition, it’s been shown that suppressing T in young men who are resistance training leads to less muscle and strength development. The same thing happens to older women with low resting T levels.

5 Tips for Gaining Muscle Mass

1.Hire A Trainer:

Hire a personal trainer or get a workout partner with bodybuilding experience. It’s always best to learn from those who have been there and understand the type of training and nutrients your body needs. This is especially important if you plan to compete

2.Lift Heavy:

Most people who are trying to build muscle do not use an adequately heavy weight. You should be lifting in the range of 8-12 repetitions per set, performing 3-8 sets per exercise, and using a weight that leads to muscle failure by the end of each set

3.Use Compound Exercises:

Squats, deadlifts, military presses, dips, pushups, rows and chin ups should be your main exercise as Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting.

4.Eat Like A Man:

Some guys who complain about not being able to gain size just aren’t getting the job done in the kitchen. Proper muscle building nutrition is much more than broccoli, rice and chicken breasts. Eat a variety of whole foods each week.Eat more red meat. Eat more eggs, including the yolks. Egg yolks are nutritionally dense.You have to increase your calories in take for gaining mass.Drink plenty of water. Then drink more.

5.Good Sleep:

Sleep is when you recover and grow. Deep sleep boosts your growth hormone and testosterone levels and also helps manage your cortisol levels and improve your insulin sensitivity. Without sufficient sleep your results will suffer dramatically.

WORKING HARD BUT NOT GAINING MAYBE YOU ARE OVER TRAINING

Over training is an increase in work in ones training program or excessive overload of a training stimulus coupled with an imbalance between these stresses and the body's ability to adapt because of which the body burn his own muscle to provide energy

You can also experience it if you are the one who is working out in the gym for 3 hours and 6 times a week with 10 different exercises on every body part.

 Some Ways To Identify Over training In Yourself:

1.Ongoing muscle soreness (chronic).

2.Decreased concentration.

3.Tiredness.

4.A drop in performance.

5.Increased joint and muscle-aches

if you find you are suffering from one or many of these symptoms then you are addicted to over training and if you keep Over training  it can literally lead to months or years of wasted training effort. The best way to cure over training, is prevention

How To Prevent Over training:

1.Stop Copying Other Routines

The problem lies in most of today's bodybuilding publications. We see the professionals looking freaky and massive, and read how they train twice per day, six days per week, and do 20 or more sets per body part! Most figure, "If that's how they got that massive, the same principals must work for me!"

What many fail to realise, however, is that because of steroids, growth hormones, and a plethora of other drugs

Trying to follow the routine of a pro bodybuilder will spell disaster for most of us, leading many down a road of frustration, and some to even quit altogether.

2.Workouts Should Last No More Than 60-75 Minutes

 There is no reason a workout should take longer than this. If it is, chances are you are doing to many sets and/or exercises, or, you are being far too social in the gym. If you are serious about getting big, get in the gym, do what you have to, and get out.

3.Most Work Sets Should Be In The 6-12 Rep Range

The rep range of 6-12 keeps the muscle fibers under tension for an ideal amount of time, and with enough resistance to affect growth. For your work sets you should shoot to reach momentary muscular failure somewhere between the 6th and 12th rep.

ROLE OF CARBOHYDRATES IN BODYBUILDING

Carbohydrates are composed of carbon, hydrogen and oxygen atoms. They are the preferred nutritional source of energy. In the United States the average adult male consumes approximately 300 grams of carbohydrates per day. Females consume approximately 180 grams of carbohydrates per day. Carbohydrates contain 4 calories per gram, which is the equivalent of protein. The average American diet is not only too high in fat and sodium, but also simple carbohydrates.

Types Of Carbohydrates

Just as with fats, there is more than one type of carbohydrate. They can be broken down into two main categories. They include your simple and complex carbohydrates. They can be further broken down into categories, including different types in each of the categories. I have outlined the categories and types of carbohydrates

Simple Carbohydrates

Monosaccharides - Are known as simple sugars.

1. Glucose2. Galactose3. Fructose

Disaccharides - Are formed from 2 monosaccharide molecules.

1. Sucrose2. Lactose 3. Maltose

Complex Carbohydrates

Polysaccharides - Are formed from multiple chains of monosaccharides.

1. Starch2. Fiber3. Glycogen

The Major Roles Of Carbohydrates

Even though I am not a major advocate of super high carbohydrate diets especially for the powerlifter, carbs play a major role in the functioning of our bodies. One of the most important functions that carbohydrates perform is to serve as the main energy source or fuel. As powerlifters, we need a specific amount of carbohydrates to perform at our optimal levels. This is a variable that is different for everyone.
The variables must be analyzed to find out how much carbohydrates you need per day. These variables are outlined in Chart 4A. As you can see, just stuffing in mounds of any type of carbs as often as you like won't cut it in terms scientific powerlifting nutrition. We will be discussing some of these ideas in part two of this series.
Another very important aspect of carbohydrate consumption is the effect they have on protein. Carbohydrates are known to be "Protein Sparing". What this means is that carbohydrates protect the protein you do consume from being converted to glucose to serve as an energy source when glycogen and plasma glucose levels decrease. This process is known as gluconeogenesis. This occurs when blood glucose concentrations are too low. This in turn causes the release of the hormone glucagon.
It is released by the alpha cells in the Islets of Langerhans. This is an area of the liver that controls both insulin and glucagon. This hormone is known as an "Insulin Antagonist", since both insulin and glucagon work at opposite ends of the same scale. The major problem with good old gluconeogenesis is that it can also consume lean muscle tissue.
Having a proper supply of carbohydrates in your diet will also prevent hypoglycemia or what is known as low blood sugar. Symptoms include hunger, dizziness, weakness and fatigue. Nothing will shoot down performance like a nice bout of hypoglycemia during your training, so make sure you have the right carbs when your body needs them.


Benefits Of Carbohydrates 
                 
                                                 Provides energy to working muscles



• Increases endurance for prolonged exercise
• Increases brain function
• Replenishes muscle and liver glycogen stores after workouts
• Helps in the recovery process
• Increases anabolism through the release of Insulin
• Plays major role in cell volumization
• Controls blood sugar levels to prevent hypoglycemia
• Causes "Protein Sparing" effect so that protein is used to increase muscle tissue and recovery
• Provides energy to working muscles

PROTEIN THE MUSCLE CREATOR

Your muscles need protein in order to grow. Without it, you'd be shaped more like Skeletor than He-Man (not a good look, if you ask us). Daily doses of protein are imperative if you're looking to improve your health and physique

Chemically speaking, a protein is composed of amino acids covalently bonded through peptide bonds to form a chain. It has a number of functions within and out of the cells such as structural roles, acting as catalyst, transporting ferry ions and molecules across membranes and hormones.

Nutritionally, protein is a macronutrient which assists in building up and repairing muscles and bones. It is the building block of life and the body needs it to repair and maintain itself. Every cell in the body including body fluids contains protein with the exception of the bile and urine. Human growth and development especially during pregnancy require protein to be successful.
ScienceDaily.com, an online resource of new scientific discoveries, recently revealed that it is protein and not sugar that keeps us thin and awake. Scientists from the University of Cambridge discovered that wakefulness and energy expenditures actually relied on orexin cells. These cells secrete a substance that stimulates the brain. When these cells malfunction, sleep disorders set in. Orexin cells also influence our energy levels. When scientists studied what nutrient orexin cells responded to, they discovered that proteins stimulate the orexin cells more than any other nutrient. They further discovered that while glucose blocks the action of orexin cells, amino acids, when they interfered, negated the effect of glucose.
In a 2005 study, it was settled that elevating protein intake helps reduce body weight faster than limiting carbohydrate consumption. This practically explains what we have already observed: protein-rich meals make people more alert than sugar-rich meals. 

Protein Intake Recommendations

The RDA for healthy adults (0.8 g/kg body weight per day) was created to allow for an individual's differences in protein metabolism-since people's metabolic rate can vary due to numerous factors. That recommendation for protein intake covers that vast majority of society-approximately 97.5%- which may be adequate for non-exercising individuals. Since exercise breaks down additional foodstuffs coming from protein, carbohydrates and fats, trained individuals require more calories-especially coming from protein to accommodate recovery and muscle maintenance

Protein Quality And Common Types Of Protein Supplements

Not all proteins are the same. Proteins that contain all the amino acids required to create new proteins are called complete proteins. Animal sources of meat are usually complete proteins. If you should choose to enjoy your protein from meat, choose the leanest proteins; those with the least amount of fat and calories. Best sources of this kind are fish, skinless chicken or turkey and eggs. If it should be red meat, choose the leanest cuts like loin and tenderloin.
Another kind of protein is incomplete protein. This type lacks one or more essential amino acids unlike complete proteins. They are usually found in fruits, vegetables, nuts and grains. This type of protein may lack one or more amino acids needed to make new protein. Vegetarians and vegans are thus encouraged to enjoy a variety of protein rich foods in order to keep the body’s system in good shape and should consider having a good serving of beans, legumes, soy foods and soy milk.
Another healthy option to consider is protein powders.

Protein powders

With the rise in health consciousness, protein powders have become one of the most popular supplements today. Body builders use it to gain more muscle mass, vegetarians looking for alternative sources of protein and even health buffs who want to increase their quality of life by finding potent sources of protein. Due to its ability to provide essential and branched out amino acids in a highly absorbable form, protein powders can be considered as an alternative supplement to a well-rounded, healthy diet.
Protein powders maximize the effect of workouts for athletes and bodybuilders who enjoy a drink every day after a work out to help the body begin recovery by building new tissues and muscles needed to burn the excess calories and maintain a steady weight.
Despite the number of supplements in the market, not all are quality supplements as some contain substances inconsistent with gluten free and vegan diets. The most common sources used in commercial powders include egg, soy, whey and wheat gluten. A discerning consumer should shy away from soy and gluten proteins as they are highly allergic and promote inflammatory reactions within the body.
For those who observe vegan and gluten free diets they will find that brown rice protein is an alternative to traditional protein powder.

SIMPLE WAY TO INCREASE YOUR PULL-UPS PERFORMANCE AT HOME OR AT GYM.

THE NUMBER ONE BASIC EXERCISE FOR GETTING YOUR GREAT LATS AND BACK

The benefits of pull-ups

The pull-up is a strength building dynamo. In just one pull-up, your body calls upon the following muscles:

• Fingers
• Forearms
• Biceps
• Triceps
• Shoulders
• Back
• Core

Not only will your strength in these muscles increase dramatically from pull-ups, but your upper body will become bigger and more defined. Moreover, the strength you derive from doing pull-ups will help you improve your performance in other exercises like the bench press or overhead press.

GET YOUR SELF MENTALLY CHARGED

First, a mental factor exists when doing pull-ups. Because you know the machine is helping you up, you probably won’t exert as much effort as you would if doing pull-ups unassisted. When you finally make the switch to unassisted pull-ups, you may still find yourself unable to do any.

Second, you don’t use all the muscles needed for real pull-ups when using the machine. When doing real pull-ups, your body has to call upon larger and smaller muscle groups all throughout your body for you to pull yourself up. A machine won’t recruit as many of these muscles. Thus, when you make the switch to doing unassisted pull-ups, you won’t have the strength needed to complete them.

THE SIMPLE FORMULA

A friend recommended this pull-up routine to help turn me into a pull-up machine. And guess what? It worked. In a month, I went from doing one stinking pull-up to cranking out 10 reps in multiple sets.

So if you’re ready to start cranking out pull-ups, here’s your routine.

If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45 second break between sets two times a week. Once you can do two pull-ups, begin this routine:

Week 1: 6 sets of 2 reps. 45 second break in between sets. Twice a week.

Week 2: 5 sets of 3 reps. Twice a week.

Week 3: 4 Sets of 4 reps. Twice a week.

Week 4: 3 Sets of 6 reps. Twice a week. If you’re able to do more, go ahead. Like I said, by this time I was able to increase my reps to 10.

When you get to the point that you’re able to do more than 12, it’s time to start adding weight to your pull-up routine

WHERE TO TRY

1. Tree limb. Some trees have limbs that are perfect for pull-ups. When you’re out for a run, jump up grab on, and start cranking some out.
2. Outdoor gyms.Usually a pull-up bar is one of the stations.
3. Get a pull-up bar for your house. The last, and most convenient option, is to get a pull-up bar for your door frame.

Mental Boosters For A Better Workout

Bodybuilding is probably the healthiestactivity that any individual can perform.

The scientific literature documents that resistance exercise notonly serves to induce positive physiologicalchanges but also can help to enhance andmaintain our functional ability in later life.While this is all to the good, it remains truethat the first reason most people have for working out is to improve their appearance,and in this respect, bodybuilding is without peer in the fitness world.

Challenge// Face Failure Head On

Don't let fear of failure leave you stagnant. Apprehension will cause you to hold a steady, creeping pace. This isn't bad in and of itself, but let's be frank: There's a time to be cautious, and a time to let enthusiasm stamp down on the accelerator. Life is a journey, but you don't get there by driving the same speed both in the school zone and on the freeway.

Instead of thinking of your ambitious goal as a guaranteed failure, tackle your challenge by recognizing it as a step toward a stronger you—no matter what comes out of it

 Embrace Failure!

It might hurt to hear this but, you should know that you are going to fail, and probably more than once before you reach your ultimate potential.

Even if you exert the utmost control over your diet and training, you're going to have setbacks like bad workouts, periods of low energy, injuries, and external stress.

Know that this isn't an excuse to be undisciplined, but an understanding that you'll have to stay in the game for the long haul. If you don't understand the likelihood of occasional setbacks, every mishap will seem like the end of the world.

Keep those failures to a minimum by remembering that you can never be forced to eat bad foods or sit on the couch instead of going to the gym. Optimize everything you can control, and understand that the things you can't control may sometimes bring you down. The right mindset will allow you to bounce back as soon as possible!