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The body building industry is today full of skinny body builders who, despite intense workouts, remain feebly muscled. Others have attained a marginal hypertrophy and then hit a plateau for ages. These body builders no longer dream or even hope to bulk up solely because they blame poor genetics. Multitudes of those who once ventured into body building have quit or are just about to because they have established beyond any doubt, that they are hard gainers.

The sad thing about these body builders is that they can never harness the effort necessary or the mindset crucial to explore new heights in muscle accumulation. Negative attitude whether justified by bad or good genetics always undermines muscle gain. Yet examples of men and women who have excelled in bulking up despite being hard gainers abound bin the industry. It is without question, possible to override genetics and build prize winning muscles.

How? You ask. To begin with, a hard gainer will start on a course of self development the moment he or she starts to believe something positive. Positive thinking actualizes a dream despite insurmountable barriers standing between a person and the goal. Standing taller than any preconceived limitations is where it all begins.

A boy builder who is having problems in accumulating muscles, should first identify the goal. Whether losing body fat, gaining weight, preventing aging, increasing body strength, physical fitness or whatever the goal may be, having it clear and precise is a step closer to achieving it. Despite genetic limitations, the body can be coerced to build up. A good example is ectomorph body types of body builders who are naturally thin, tall and the worst of all hard gainers. With a desperate dedication to hard work and positive believe, they too can build a muscled, strong and weighty physiques. Blessed with long arms and legs, narrow feet and hands and a short upper body, ectomorphs sometimes override their hard gainer genetics to achieve very masculine and proportional statures.

The fact is most of successful body builders have inherent physical limitations that never stop their muscle quest. The reason for this is because most never find out their physical limitations and therefore never acquire negative mindsets despite initial difficulties in bulking up. Without knowing it, people usually smash through limitations engrained by genetics simply because their determination and positive mindsets is not blurred by such knowledge.

This goes a long way to prove how important it is for a body builder to rise up and stand taller than any genetic limitation with a relentless determination and positive believe. By increasing the amount of fats taken in regular diet and then loading tons of carbs and proteins in every meal, the hard gainer can start to outsmart genetics. It is also important to adopt a superior training program that factors in the genetic limitations. Initially, hard gainers usually have to work harder than the genetically gifted body builders, but the effort pays off with triple bonus as soon as the muscle stimulation overrides genetic predisposition.

Genetics limit body building progress to the extent the body builder lets it to. Ambitious positive thinking that is not deterred at all by the default hard gainer’s mentality is the fuel necessary. Correct advice from trainers and dietitians also complement the gym sessions to enable such a body builder stand too tall to be limited by genetic limitations.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for moreor information on weight training, or supplementation, please visit the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Strip sets to begin with, refer to one of the most effective ways of increasing the intensity and achieve new muscle growth. After doing a regular set you can continues for some more minutes even if the first one was a failure. By using lighter weights, you will be using strip sets. They should be done only once a week and involve the last set in a bodybuilding routine of every day. You have to start with a very heavy weight which you can lift around 5 times. However, you can do as many as you can. If you find that you are doing it over and over s many times, look for a more challenging weight that will limit you to around 5 times. Take a break of about 3 minutes and start over again.

Alternatively, you may try another version of the same exercise called rack. This one is done by using dumbbells. You will start with the heaviest weights an end with the heaviest ones. You will be surprised to find out how much you have been missing on a great feeling. In the end use the lightest weights. These will be those of around 10 pound. This may differ slightly for those who are used to this kind of exercise.

A superset refers to a large combination of many exercises targeted at the same body part. These combinations are usually done consecutively. They are ideal for the largest muscles in the body such as the thigh muscles. They are best done once in a while, in between a major routine workout. A common combination involves the chest, the legs and the back.

The shoulders can be combined with the legs while the chest can be combined with the back. When it comes to the les, the squat can be combined with leg press to bring about development of the ankle and calf muscles.

To perform a superset, you only need to do the first part of the combination until you fail to continue and move on to the second one. Add a few forced reps until you feel you have to give up. You may alternatively begin with a compound movement that will ensure that you have orientated all the parts involved into the task. In this case, choose a weight you can use to comfortably do 10 reps.

Compound sets are used in the same way as supersets but in this case, they are done in opposing muscles and not the same muscle groups. This is the method that will really pump energy into your muscles and make them grow beyond your wildest imagination! To begin choose the exercises you want to do. You may choose from the biceps, triceps, or the hamstrings. Perform the first exercise, rest for two minutes and do it once more. Repeat this procedure as many times as you can. After three sets, you should be so worked out that moving becomes a really big problem.

Here are some volleyball hitting terms that spikers should learn in order to increase their attacking options.

cut shot – The cut shot or the “cutty” is used by a player who is in zone 2 on their court and attacks the ball with an off-speed shot to zone 2 of the opposing team’s court. The player can also hit a cut shot if they are in zone 4 on one side and contact the ball so it crosses the net and/or over the block to zone 4 of the opposing team’s court. This shot is primarily used in beach volleyball and is very effective as a hitting option for players, especially those who are shorter and may be confronted with a big block or those who are looking for another option to just hitting the ball hard all the time.
To hit the “cutty” (aka cut shot) a player goes up as if they are going to spike the ball, then at the last moment they slow their arm swing down and contact the ball on either of its side panels, either the left one if the player is in or near zone 4 or the right side of the ball if the hitter is in or around zone 2 which should direct the ball diagonally and within ten feet from the net inside the opposing team’s sideline.

cross court shot – The difference between a cut shot and a cross court shot is that a cut shot falls within three meters or ten feet from the net whereas a cross court shot falls anywhere along that opposite sideline.

cross court hit – A cross court hit is a hard driven spike or hit directed at an angle that lands in the area within the opposite sideline of the opposing team’s court. So if a player on team A is hitting from zone 4 on her side and her hard driven spike lands anywhere in or around zone 4 or zone 5 in the opposing team’s court, then she scored a point or a sideout with her cross court hit. The same is valid if the team A player is a right side hitter who is spiking the ball from zone 2 on her side to zone 2 or zone 1 on the opposing team’s side then she made a cross court hit

line shot – The line shot is another hitting or shot option for the spiker which requires the hitter to contact the ball so it travels parallel to and within the sideline closest to them. A player hitting from zone 4 is hitting line or making a line shot if they spike the ball or hit an offspeed shot to zone 5 in the opposing team’s court, or if they are hitting from zone 2 then they are making the line shot if their spiked ball or offspeed shot goes in or near zone 4 or zone 5 in the opposing team’s court.

The final group match of the 2010 Tri-Series in Zimbabwe was of academic value to the participating teams. Zimbabwe and Sri Lanka were already through to the final, with India being eliminated in the penultimate match. Having defeated Zimbabwe earlier in the tournament, Sri Lanka was seeking to keep the momentum up against the home side. Zimbabwe was merely seeking to even the scores to give them a psychological edge heading into the final.

Sri Lanka batted first in this match, with Tillekeratne Dilshan and Upul Tharanga opening the batting for the Asian islanders. They gave Sri Lanka a commanding start with a 122-run partnership for the first wicket off just 122 balls. Dilshan was the first out after scoring 78 off 66 balls. After the promising start, Sri Lanka lost Dinesh Chandimal (6) and Chamara Kapugedera (12) were back in the pavilion shortly afterwards; Sri Lanka was 155/3 after 29.3 overs. Thilan Samaraweera joined Tharanga and the two tried to steady the innings. However, with the score on 181, Tharanga fell to Graeme Cremer for 69.

Zimbabwe’s spinners restricted the visitors and managed to take vital wickets in the middle and lower order. Sri Lanka collapsed from 192/4 to 219/8. The lower order managed to scrape a few runs at the end, but the Asians were bowled out for 236 in the 48th over. Apart from the openers, no other batsmen dominated the Zimbabwe spinners. Chris Mpofu, Graeme Cremer and Prosper Utseya took two wickets each for the home side.

In their run chase, Zimbabwe had an average start when Hamilton Masakadza fell to Thilan Thushara for three runs; Zimbabwe was 14/1 in the fifth over. However, the home side did not falter as one might have expected. Chamu Chibhabha joined Brendan Taylor and the two batsmen took Zimbabwe’s score to 148, before Dilshan’s part-time spin accounted for Chibhabha (58). Tatenda Taibu joined Taylor and the two helped the home side past the Sri Lankan’s total. Taylor forged a magnificent unbeaten century (119* off 137 balls), while Taibu chipped in with 42 off 55 balls.

The Zimbabweans won the match by eight wickets with 13 balls to spare. It was a resounding victory and meant the home side won three out of four group matches against India and Sri Lanka. For his well crafted 119, Brendan Taylor was the player of the match. The teams would face off again in the Tri-Series final, with Sri Lanka aiming to reverse this result.