Pull Up Bars Ireland

All You Need to Know About Pull Up Variations

Pull ups are a great exercise for building muscles in your upper body as well as your abs. In particular, the exercise is known for being incredibly versatile. There are many different ways you can change the exercise to suit your workout goals, such as if you want to target your shoulder muscles more. Here’s all you need to know about pull up variations.

Wide Grip Pull Ups

Performing pull ups with a wide grip places extra emphasis on your shoulder and trapezius muscles. If you want to achieve a broader frame, you should definitely consider this variation. By making your grip wider, you’ll notice that your shoulders will perform the bulk of the pulling maneuver. Shortly after, the last stretch of the exercise will focus directly on your trapezius muscles.

Close Grip Pull Ups

Another popular variation you can try is close grip pull ups. By making your grip closer together, you’ll put more emphasis on your upper back and triceps. If you want your arms to look bigger, while also strengthening your back, this variation of pull up is best. The core motion is primarily supported by using your upper back. However, the entire pulling motion involves heavy usage of the triceps. If you continuously practice this style of pull up, you’ll notice your arms and back will become thicker. This is number one exercise recommended by Pull Up Bars Ireland.

Weighted Pull Ups

After performing many pull ups, your own body weight might be too light for you to get a good workout. If you’ve become too strong to simply use your body weight, you should perform the common variation of the pull up, which is weighted pull ups. All you need to do to perform this variation is to get a weight belt and some weights. Simply wrap the belt around your torso with a weight of your choosing. From there, perform the exercise as you normally would, except this time you’ll notice much more resistance thanks to the extra weight.

One Arm Pull Ups

If you want to challenge yourself significantly, you should consider the one arm pull up variation. The exercise is exactly the same as regular pull ups, except you’re only allowed to use one arm. Essentially, you’re doubling the work your arms have to do during the exercise. You’ll notice it’s much harder to perform the exercise when you can only use one arm, which is great for further developing your muscles. Always make sure to alternate between both arms, otherwise only one side of your body will get bigger, resulting in an uneven look.

Behind the Neck Pull Ups

You can significantly change the muscles targeted during a pull up by placing your arms behind your neck. By holding onto the bar while having your arms behind your neck, you’ll be able to perform an interesting variation of this exercise. You’ll immediately notice a much greater emphasis on your trapezius when doing this variation of the pull up. Your neck and deltoid muscles are also heavily worked throughout this type of pull up exercise. If you want to develop a thicker neck and trapezius, performing this style of pull up is best.

Protein Powders Ireland

Different Types Of Protein For Bodybuilding

When it comes to bodybuilding, the most important part of the diet has to be protein. Everyone knows that it is a critical building block and is essential for body builders as it helps in the growth and repair of muscle mass. It has a huge impact on body composition and strength. There are a few myths surrounding protein but one thing is certain that bodybuilders or people who exercise a lot need much more protein as compared to the Recommended Daily Allowance.

Also, there are many different types of protein supplements available in the market in a variety of forms and it can be confusing for someone who doesn’t know much about protein supplements to know the right choice for them. In this short guide, we will discuss different types of protein types available today and how you should go about choosing the right one for your specific bodybuilding goals.

First and foremost, you should know that protein supplements are sold in a variety of forms including concentrates, isolates and hydrolyzed protein. The protein concentrate contains around 70 to 80% of protein and the remaining mass is made up of minerals, carbohydrates, fats and moisture. In case of isolates, the protein concentration can go up to 90% and the rest of the mass is made up of non-protein nutrients. The hydrolyzed protein is partially digested protein which includes peptides and polypeptides.

Since there are different sources of proteins, you should know the benefits of different kinds of proteins when it comes to bodybuilding. Keep in mind that while all protein is good, there are certain types that provide an edge when it comes to bodybuilding.

One of the most popular protein supplements with bodybuilders is whey protein as it promotes muscle growth as well as fat loss. Your body absorbs and digests it much faster as compared to other proteins which makes it an ideal supplement before or after work out. Whey is also considered one of the most thermo-genic proteins which means it has a much more potent effect as compared to other alternatives.

One of the other popular types of protein is casein which is the protein found in milk. It is a slow digesting protein and your body can take more than 6 hours to fully digest and absorb it. This is the property which makes it a great option for sustained delivery of amino acids to muscle. It doesn’t have as high muscle building effect as whey protein but it’s a good source of glutamine. Due to its slow absorbing property, experts recommend consuming it before bed or between meals, according to Protein Powders Ireland.

There is also the egg protein which is an excellent alternative for people who cannot consume milk proteins due to milk allergies. It is mostly made from the egg white protein isolate. The good thing about it is that it contains all the essential amino acids that one needs for protein synthesis and your body also absorbs it easily. There is also the option of pea protein which is an excellent option for vegetarians or people who are allergic to eggs and dairy. It is hypoallergenic and has a 98% digestion rate which means you get a lot of bang for your buck.

Overall, there are many different types of protein sources available today and it’s important for you to do your own research to decide on a combination of proteins that works best for you. Keep the above mentioned tips in mind in order to get the most value for your money when it comes to protein supplements for bodybuilding.

Welcome to Weightlifting Discussion Ireland

Thanks for visiting our new website where we will be going DEEP on everything pertaining to building muscle, getting stronger and strength training in general.

If you want to build a stronger bench press, increase the definition in your legs or back, or set a PB on the snatch then you’re in the right place. For pragmatic, effective weightlifting advice make Weightlifting Discussion your first stop.