adinosine tri phosphate

Adenosine triphosphate (ATP) is considered by biologists to be the energy currency of life. It is the high-energy molecule that stores the energy we need to do just about everything we do. It is present in the cytoplasm and nucleoplasm of every cell, and essentially all the physiological mechanisms that require energy for operation obtain it directly from the stored ATP. (Guyton) As food in the cells is gradually oxidized, the released energy is used to re-form the ATP so that the cell always maintains a supply of this essential molecule. Karp quotes an estimate that more than 2 x 1026 molecules or >160kg of ATP is formed in the human body daily! ATP is remarkable for its ability to enter into many coupled reactions, both those to food to extract energy and with the reactions in other physiological processes to provide energy to them. In animal systems, the ATP is synthesized in the tiny energy factories called mitochondria.

Energy is usually liberated from the ATP molecule to do work in the cell by a reaction that removes one of the phosphate-oxygen groups, leaving adenosine diphosphate (ADP). When the ATP converts to ADP, the ATP is said to be spent. Then the ADP is usually immediately recycled in the mitochondria where it is recharged and comes out again as ATP.


ATP is manufactured as a result of several cell processes including fermentation, respiration and photosynthesis. Most commonly the cells use ADP as a precursor molecule and then add a phosphorus to it. In eukaryotes this can occur either in the soluble portion of the cytoplasm (cytosol) or in special energy-producing structures called mitochondria. Charging ADP to form ATP in the mitochondria is called chemiosmotic phosphorylation. This process occurs in specially constructed chambers located in the mitochondrion’s inner membranes.
ATP-synthase converts ADP into ATP, a process called charging. Shown behind ATP-synthase is the membrane in which the ATP-synthase is mounted. For the ATP that is charged in the mitochondria, ATP-synthase is located in the inner membrane.
The mitochondrion itself functions to produce an electrical chemical gradient—somewhat like a battery—by accumulating hydrogen ions in the space between the inner and outer membrane. This energy comes from the estimated 10,000 enzyme chains in the membranous sacks on the mitochondrial walls. Most of the food energy for most organisms is produced by the electron transport chain. Cellular oxidation in the Krebs cycle causes an electron build-up that is used to push H+ ions outward across the inner mitochondrial membrane 

essential suppliments for body building

Protein Powders

Perhaps the most important supplement of all is protein. Protein is the key foundation to muscle tissue hypertrophy. Without protein, building strong, new muscle would be virtually impossible. As a general rule of thumb, anybody looking to increase lean muscle mass should consume approximately 1.5g to 2g per kilo of bodyweight a day. To successfully build a lean and muscular physique, one must train hard and eat frequent meals anywhere from 5-7 times per day. In today’s day and age, most are limited on time and follow a busy day to day schedule, so eating 5-7 whole meals per day containing a mixture of protein, carbohydrates and fats becomes nearly impossible. Protein powders in this situation are a god send. They can be made and consumed in next to no time at all and are a convenient and easy way to ensure the body stays in an anabolic, and nourished state. Protein powders such as whey are fast absorbing and digesting. A whey powder is ideal for someone on a low carb diet, or as a good source of protein after a hard workout. Whey and casein blends take longer to digest and are more suitable as meal replacements, before bed, or during the night.

Post-Workout Protein Shakes

A heavy workout depletes the body of amino acids, glycogen and creatine. At this point in time, muscles will absorb every nutrient possible in order to start the growth and repair process. Ideally, perfect immediate post workout nutrition would consist of a plate of chicken or fish, rice and some form of fibrous vegetable such as broccoli. Unless you live right next door to the gym, this would prove somewhat impossible for most. A post workout protein shake, consisting of fast absorbing, high quality whey protein would seem much more convenient. By consuming a post workout protein shake, the body is given its best chance at growth and repair.

Multi-Vitamins

Unfortunately, current food sources are highly processed. This means most of the vitamins and minerals they contain, have been depleted to some degree. Almost everything that surrounds us in everyday life can pose a potential and detrimental threat to our health and well being. This spans from the water we drink, to the air we breathe, and even the chemicals used in shampoos. Taking a multi-vitamin/antioxidant formula daily can help to protect the body and its defences against potentially harmful threats.

Creatine

Creatine works in both increasing muscular strength and endurance by hydrating muscles, or attracting more water into them. It has been proven to be both safe and effective. By attracting more water into the muscles, creatine causes an increase in weight. Although this gain in weight may only be due to extra water being with held, it can help give a much fuller look. Creatine helps fuel muscular contractions on a molecular level which in turn produces an increase in strength and the ability to increase weight lifted and reps. This forces the recruitment of more muscle fibres which fires growth. There are many types of creatine on the market, however pure creatine monohydrate has been proven to still be the safest and most effective by far.

L-Glutamine

L-glutamine is an amino acid utilised by many bodybuilders and fitness fanatics alike in order to enhance recovery ability. L-glutamine has proven effective in those who have heavy training schedules, this may include five or more training sessions per week. Generally speaking bodybuilders may take ten grams of L-glutamine before training, another ten after, then ten grams right before bed.

Joint Complex

Taking a joint support formula containing such ingredients as Glucosamine sulphate, chondroitin, shark cartilage or MSM on a regular basis can help to strengthen and rebuild connective tissue. Other benefits include a reduction in inflammation and joint pain as well as increased joint flexibility and the ability to heal and recover significantly faster from tissue injuries. Taking Joint support formulas from a young training age can help to prevent the problems that years of hard training may cause later in life. So its not just for the olds!

Protein Bars

Protein bars are an efficient and handy meal on the go. If you struggle to eat the required amount of meals per day for your health and fitness goals, protein bars may be the answer you are looking for. Always choose one best suited to your needs as types of protein bars vary from fat loss, to meal replacement, to calorie support for weight gain.

Fat Burners/Thermogenics

Fat burning products with the aid of a clean diet and well designed exercise program may help to produce fast and effective fat loss results. Most fat burners on the modern market contain such ingredients as green tea, bitter orange, fenugreek, synephrine, guggulsterones, garcnia camboga, and caffeine. Ensure that you taked a reduced intake of these supplements initially, to ascertain your level of tolerance.

Tribulus Terrestris

Tribulus is derived from a plant, and is responsible for increasing the body’s ability to produce testosterone. This would be recommended for those aged about 25 years above, as testosterone production is already at its prime at this age for those younger than 25.

Essential Fatty Acids & Fish Oil

Most bodybuilders and recreational trainers are more often than not unaware of the benefits that can be obtained from consuming the right dietary fats. Early bodybuilders would obtain dietary fats from such things as red meat, whole milk, eggs and nuts. These days, supplements designed to help meet good fat intake requirements include flax seed oil, omega 3, evening primrose oil and CLA, most are available in both liquid and tablet form. Adding some good fats to your diet can produce significant results in a matter of weeks. Try adding some of these supplements to your diet and exercise program and see what they can do for you!

routien for cutting and modelling

Monday: Chest, Biceps, core

Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps

Tuesday: Back, Triceps

Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
Barbell Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Cable Tricep Pushdowns: 3 sets x 20 reps

Wednesday: Shoulders, core

Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Upright Cable Rows: 4 sets x 12 reps
Cable rear delt flys: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps

Thursday: Off

Friday: Legs

Leg Extensions: 4 sets x 15 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Lying Leg Curls: 4 sets x 15 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps

Sunday- off

workout for model (1)

Monday – Legs:

Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday – Arms & Abs:

Barbell curls: 2 sets x 4 - 6 reps
Hammer curls: 2 sets x 4 - 6 reps
Preacher curls: 1 sets x 4 - 6 reps
Close-grip bench press: 2 sets x 4 - 6 reps
Weighted tricep variation dips: 2 sets x 4 - 6 reps
Skull crushers: 1 sets x 4 - 6 reps
Palms-down dumbbell wrist curl: 2 sets x 4 - 6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4 - 6 reps
Decline sit-ups with weight: 2 sets x 8 - 12 reps
Leg raises with weight: 2 sets x 8 - 12 reps
*Working oblique too hard will take away from your v-taper.

Wednesday – Shoulders & Traps:

Shoulder press: 3 sets x 4 - 6 reps
Upright rows: 2 sets x 4 - 6 reps
Bent over lateral raises: 2 sets x 4 - 6 reps
Dumbbell shrugs: 2 sets x 4 - 6 reps
Barbell Shrug Behind The Back: 2 sets x 4 - 6 reps

Friday – Chest:

Incline Barbell Press: 3 sets x 4 - 6 reps
Decline Flyes: 3 sets x 4 - 6 reps
Dumbbell Press: 3 sets x 4 - 6 reps

Saturday – Back:

Wide Grip Chin Ups: 3 sets x 4 - 6 reps
Bent-Over Barbell Rows: 3 sets x 4 - 6 reps
Behind the Back Lat Pulldowns: 3 sets x 4 - 6 reps
Hyperextensions: 3 sets x 4 - 6 reps

basic mass routines

6 or 7 Day Split:
Day 1: Chest & Biceps
Day 2: Legs
Day 3: Rest
Day 4: Shoulders & Triceps
Day 5: Back
Day 6: Rest
Day 7: Rest (optional)
Do some abs every workout day.

5 or 6 Day Split:
Day 1: Back, Biceps & Abs
Day 2: Shoulders, Calves & Forearms
Day 3: Legs & Abs
Day 4: Chest & Triceps
Day 5: Rest
You can also take a rest day between days 2 & 3.

7 Day Split:
Day 1: Chest and Front Delts
Day 2: Back
Day 3: Delts and Traps
Day 4: Arms
Day 5: Legs
Day 6: Rest
Day 7: Rest
Do Calves and Abs every other day.

4 Day Split:
Day 1: Chest, Back & Abs
Day 2: Legs
Day 3: Shoulders, Arms & Abs
Day 4: Rest

full body work out for mass

Workout A:

Squats: 3 sets of 6 reps
Dumbbell Bench Press: 3 sets of 8 reps
Bent Over Barbell Rows: 3 sets of 8 reps
Military Press: 2 sets of 10 reps
Barbell Curls: 2 sets of 10 reps
Seated Triceps Press: 2 sets of 10 reps
Seated Calf Raises: 2 sets of 15 reps


Workout B:

Deadlifts: 3 sets of 6 reps
Incline Dumbbell Press: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Lateral Raises: 2 sets of 10 reps
Crunches: 2 sets of 15 reps

upper and lower training routine for mass

Workout A:

Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Hanging Leg Raises: 2 sets of 15 reps


Workout B:

Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps


Workout C:

Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Seated Calf Raises: 2 sets of 8 reps
Standing Calf Raises: 2 sets of 15 reps
Exercise Ball Crunch: 2 sets of 15 reps


Workout D:

Incline Bench Press: 3 sets of 8 reps
Lat Pulldown: 3 sets of 8 reps
Seated Cable Row: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps
Pushups: 2 sets of 15 reps or until fatigue