Have you ever asked the question, how can I get muscle fast? Have you really wanted to increase your muscle frame by 10-15 pounds before you next go on holiday? Or even just to look like some one that actually works out.
Every muscle gainer I know, and work with have all had the same desire. They want to pack on muscle fast, but do so safely, and effectively.
Well, if you are a hard gainer then there is good news for you. Even if you are a middle of the road gym attendee wanting to progress, then there is good news for you too. Learning ways to build muscles fast is a pipe dream as many would argue. But by the same token, it's n easy ride. You should adopt the concept of training smarter, and not harder. Think of training with a more intelligent mind set.
Do not be performing more than 10 Reps.
Say What!? If you are lifting greater than 10 reps, you will be emphasizing your slow-twitch fibres. These have the smallest opportunity to grow. Your mind set should be that you are a hard gainer. In every set you do, you want to gain the maximum amount of muscle fibre. Choose your weights knowing that rep 11 is the forbidden land, and will keep you in small muscle city.
Gain muscle fast by entering into a heavy lifting mind set. Every set, and every exercise should be with heavy weights, and no more than 10 reps. Every workout should be ventured into with a war fighting attitude, where you shall be fighting heavier weights than the last battle. On a safety note, it beneficial to workout with a colleague (even if they are not working out, or don't work out) just for safety issues as this may be an excuse to slack off slightly. You will need to push yourself every inch of the way.
Reduce workout time.
say What!? If you are doing more work, but in less time you are increasing your work capacity. By work, we are referring to the amount of sets, reps, and poundage. Which guy would be fitter- One who does Four sets of 185 pounds bench press with a 30 sec rest, or one who does Four sets of 184 pounds bench press with 90 sec rest? The one that does the workout in less time. And guess which one is more muscular? The one with the higher work capacity.
On your next visit to the gym, try to complete your workout in less time. Take shorter recovery breaks. Move yourself from one exercise to the next in a little less time. Don't worry about feeling out of shape at this stage. This is one of the easiest tips you can have to increase your muscle density. You are now leaving your comfort zone, so be prepared to be humbled.
Do only one exercise per muscle group.
Say What!? Yes, only one. Otherwise you will be going along with the myth of having to pound a single muscle for over an hour to see any growth in it.The one thing you are looking to do is to ignite your muscle into a growing state, not exhaust them to the extreme. When your muscles have experienced an external stimulus, your body is going to want to do something about this. It will be forced to overcome this assault by growing new muscle, ready to deal with a similar onslaught. So, in this part, remember that once you have improved upon your last workout, or out done it, then it is time to move on to the next exercise.
No more than 3-5 sets per muscle group.
Say what!? Well, you have to question a muscle gainers intensity if they are able to do more than 3-5 sets per muscle group. If you are using steroids, or are lucky enough to have muscle friendly genes, then you can't discount this advice. Remember we are looking at how to gain muscle in the fastest time, and this requires following a new set of rules.
Carry out the first couple of sets at 85% of your maximum output, or effort. Do the third set at 95% maximum effort, then the fourth, and sometimes fifth at 100% effort. This last all out set is the one that will contribute to your muscle growth the most. Anything above this will exhaust your muscle, increase recovery time until your next work out (that's proper muscle recovery, not you deciding you'll try again tomorrow).
This final set is the one that should be performed with at least 1-2 extra reps, or 5-10 extra pounds than the last work out.. This will have ignited your muscle growth.
Increase your strength by 5% each fortnight.
Say what!? It's a big mistake to not track your progress. You will not gain by following the same routine, with the same weights, week after week. How can you expect muscle to grow if you are lifting the same weights every time. Your body will get used to this stress, as it is designed to tolerate it. Bombard your body with increasing stress, one workout to the next, then you will see your muscles increase. So look to increase your strength by a minimum of 5% every two weeks. Larger muscles may be easier to see progress. But imagine that at this rate, in six months you will be twice as strong as you are now. set a strength goal for six months time, and then work backwards. If you currently dead lift 135 pounds, aim to be lifting 270 pounds in the next few months.
You may not recognise these tips, as they are not your average 101 of the best..., or typical bodybuilding advice. But one thing I've learned in life is to question everything you read and hear. Learn for yourself by doing, rather than just talking. Don't follow the herd. Train smarter, and not harder.
For clear and concise advice on the best way to train your muscles beyond recognition, in the shortest time, and most natural way then have a look at Vince Delmontes No Nonesense Muscle Building Program
Thursday, 10 September 2009
Monday, 17 August 2009
5 Weight Training Success Tips
Those that know how to weight train properly are few in number. If it was easy, and known by many, then you would be seeing a lot more great looking physiques in everyday life. To be able to weight train properly, you should familiarise yourself with these Five training tips before you get involved in a gym.
1. Jot down a realistic goal for both Long Term, and Short Term.
2. Commit yourself to a program for at least 12 weeks.
3. Before starting, educate yourself as to what you are taking on.
4. Find a trainer that can advise you on correct techniques.
5. keep focused on a Gradual progression.
1 Goal Setting
Have you ever come across the saying -Inch by Inch, life is a sinch. Yard by Yard, life is Hard? When it comes to setting goals, treat them with this in mind. Do not expect to have yourself at magazine page status by next season. Set what muscle gain you want to have in three months, six months, and then one year. With your finishing goal in mind, work backwards. If you are hoping to have gained 50 pounds of muscle by this time, then look for a way to gain one pound each week.
2 Commitment
This is the most important point when it comes to failure or success. If you are NOT totally committed to your program, then you are likely to fail. It's important for you to find out a weight training schedule that is true to your goals, and your own situation. Read the program fully before you start it. If you need questions answered, contact someone, on a forum, or something to get these queries answered. The last thing you want to do is to carry out any workouts incorrectly. When you are sure you have the right program, then be responsible to fulfill all that it asks from you. Follow it to its full completion. It is fatal to try it for three weeks, and then throw the towel in because you have not noticed any difference in your muscles. This will lead you to repeat this failing cycle again with the next program, and so on.
3 Education
Ask yourself how much you really know about building muscle. If you had to help someone else transform their body over the next few months, how would you fair? Could you do it? If not, then you probably don't know enough about training your body, with nutrition and recovery in mind. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.
4 Proper Technique
You wouldn't attempt to repair something technical without the correct knowledge. So, should you try to teach yourself ho to weight train properly? As with the previous point, you would consult something that told you how to. There are so many people that put their body at risk, not to mention their tendons, muscles, ligaments, just to cut corners, and have their friend teach them, or to try it on their own assumptions. do not be a cheap-scate. Get a reputable trainer that can teach you the correct techniques, weather in the flesh, or with a reputable, and recognised program, from day one.
5 Progression
Inch-by-inch life is a sinch. Yard-by-yard life is hard.This attitude should stick with you throughout your workouts. You do not need to increase your bench press by 20 pounds by the end of week one. Just imagine if your press increase 2-5 pounds each week for the next twelve months. Wouldn't that be a serious gain in muscle and strength. Just aim to improve yourself week on week. Weather its and extra set, and extra rep, or an additional poundage, these are real measurable progress as far as weight training goes.
Use these weight training tips for an easier and more successful experience. If you are scratching your head thinking where you can get an approved, easy to follow program to follow, you would be wise to have a look at the the no nonsense program by Vince Delmonte.
1. Jot down a realistic goal for both Long Term, and Short Term.
2. Commit yourself to a program for at least 12 weeks.
3. Before starting, educate yourself as to what you are taking on.
4. Find a trainer that can advise you on correct techniques.
5. keep focused on a Gradual progression.
1 Goal Setting
Have you ever come across the saying -Inch by Inch, life is a sinch. Yard by Yard, life is Hard? When it comes to setting goals, treat them with this in mind. Do not expect to have yourself at magazine page status by next season. Set what muscle gain you want to have in three months, six months, and then one year. With your finishing goal in mind, work backwards. If you are hoping to have gained 50 pounds of muscle by this time, then look for a way to gain one pound each week.
2 Commitment
This is the most important point when it comes to failure or success. If you are NOT totally committed to your program, then you are likely to fail. It's important for you to find out a weight training schedule that is true to your goals, and your own situation. Read the program fully before you start it. If you need questions answered, contact someone, on a forum, or something to get these queries answered. The last thing you want to do is to carry out any workouts incorrectly. When you are sure you have the right program, then be responsible to fulfill all that it asks from you. Follow it to its full completion. It is fatal to try it for three weeks, and then throw the towel in because you have not noticed any difference in your muscles. This will lead you to repeat this failing cycle again with the next program, and so on.
3 Education
Ask yourself how much you really know about building muscle. If you had to help someone else transform their body over the next few months, how would you fair? Could you do it? If not, then you probably don't know enough about training your body, with nutrition and recovery in mind. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.
4 Proper Technique
You wouldn't attempt to repair something technical without the correct knowledge. So, should you try to teach yourself ho to weight train properly? As with the previous point, you would consult something that told you how to. There are so many people that put their body at risk, not to mention their tendons, muscles, ligaments, just to cut corners, and have their friend teach them, or to try it on their own assumptions. do not be a cheap-scate. Get a reputable trainer that can teach you the correct techniques, weather in the flesh, or with a reputable, and recognised program, from day one.
5 Progression
Inch-by-inch life is a sinch. Yard-by-yard life is hard.This attitude should stick with you throughout your workouts. You do not need to increase your bench press by 20 pounds by the end of week one. Just imagine if your press increase 2-5 pounds each week for the next twelve months. Wouldn't that be a serious gain in muscle and strength. Just aim to improve yourself week on week. Weather its and extra set, and extra rep, or an additional poundage, these are real measurable progress as far as weight training goes.
Use these weight training tips for an easier and more successful experience. If you are scratching your head thinking where you can get an approved, easy to follow program to follow, you would be wise to have a look at the the no nonsense program by Vince Delmonte.
Monday, 27 July 2009
Incorrect Guidance In Building Muscle
I've just come back from my summer vacation. Obviously, when you are on holiday, you tend to lose the routine that you're used to, and eat and drink a little more than you usually do. At the same time, one tries to maintain a bit of exercise. I did a bit of beach running, and used the hotels smaller gym just to keep the heart rate going.
I found it interesting when I was working out, as I got talking to a bunch of younger guys. They were about 16-18 years of age. They were keen, and had a lot of energy. I wanted to know what it was that motivated them, and how they went about getting a weight training program that suited them. I was surprised by their answers.
Are Muscle Building magazines truthful?
One comment was on an article in a glossy muscle building magazine that promised 2 inches of arm muscle in two weeks. That strength could be increased by 30-40% in a week. I asked the lad how much better he felt than this time last month, and how much more he was lifting than last month, and to my surprise, and his by his own admission, he was lifting very much the same. That his arm workouts was just the same as last month. I questioned the realism behind the article he had read, and we conceded that perhaps it wasn't giving realistic information. My view is that magazines are jazzed up too much. the images you see are not the guys that follow the routines they are being 'photographed' for. In fact, bodybuilding magazines are pretty much totally wrong, and only work for those that take steroids.
I have heard these magazines referred to as Muscle comics, and not really written to any great level. They glorify the images of drug using bodybuilders, portraying these examples as the picture of natural health. They mix it all up, the images, the sexiness, along with a load of rehashed information with gimmicks, and sell it to these young, inexperienced, hopefuls. These boys are inspired by the images they see, but in reality, they are being misled.
Take advice from someone using drugs?
The use of drugs will allow you to train more often. This is because of the increased ability to recover. The less publicised aspect of a drug use, is the way they speed up the physiological process that would not normally take place, such as the increase in hormone levels. These types of bodybuilders take very large doses of a stimulant. Also, they are known to inject substances to give a particular area a more enhanced look. Is this the type of advice these young men should be hearing in order to attain the physique they see in these magazine images?
Supplement Advertising
Are you aware that some of the better known bodybuilding magazines are actually owned by big money supplement companies? The magazines that these young guys where reading are in fact a vehicle to sell supplements. Professional bodybuilders are purposely used to make up exercise programs that average people will follow, and fail. because they are not getting the results that are promised, they flip to the next page, and are convinced that they should be taking this supplement if they are not getting the right results.....sale made. The inexperienced consumer believes that the latest cutting edge advice must be correct.
I would even question how often these articles are actually written by the professional bodybuilder.Many get paid just to have an article ghost written for them. In other words, they are paid just to have their name associated with an article. Usually unaware of the contents.
After hearing the failings of these young guys, I could only encourage them to stop taking their advice from the bodybuilding magazines they were buying. Once the average man recognises that there is no short cut, or secret way to achieve muscles,other than by foul means (drugs/supplements) they will then begin to understand the concept of using the universal principles that are not as complicated as initially perceived. They will work for anyone that puts them to use. Learn to train smarter, and not harder, and you will begin to build a great body.
The training programs that these young men were using are influenced by bodybuilders that are on a lot on enhancement drugs/supplements. These are facts, and it is wrong to assume and defend otherwise. I agree that in other other sports there is also a use of enhancements to better a performance, but I would go further and say that in no other sport is it totally reliant on drug use than in bodybuilding to achieve staggering results in such a short space of time.
You can get a body built to fantastic proportions naturally too, but perhaps it means a bit more effort and time. But this can be done naturally.
I found it interesting when I was working out, as I got talking to a bunch of younger guys. They were about 16-18 years of age. They were keen, and had a lot of energy. I wanted to know what it was that motivated them, and how they went about getting a weight training program that suited them. I was surprised by their answers.
Are Muscle Building magazines truthful?
One comment was on an article in a glossy muscle building magazine that promised 2 inches of arm muscle in two weeks. That strength could be increased by 30-40% in a week. I asked the lad how much better he felt than this time last month, and how much more he was lifting than last month, and to my surprise, and his by his own admission, he was lifting very much the same. That his arm workouts was just the same as last month. I questioned the realism behind the article he had read, and we conceded that perhaps it wasn't giving realistic information. My view is that magazines are jazzed up too much. the images you see are not the guys that follow the routines they are being 'photographed' for. In fact, bodybuilding magazines are pretty much totally wrong, and only work for those that take steroids.
I have heard these magazines referred to as Muscle comics, and not really written to any great level. They glorify the images of drug using bodybuilders, portraying these examples as the picture of natural health. They mix it all up, the images, the sexiness, along with a load of rehashed information with gimmicks, and sell it to these young, inexperienced, hopefuls. These boys are inspired by the images they see, but in reality, they are being misled.
Take advice from someone using drugs?
The use of drugs will allow you to train more often. This is because of the increased ability to recover. The less publicised aspect of a drug use, is the way they speed up the physiological process that would not normally take place, such as the increase in hormone levels. These types of bodybuilders take very large doses of a stimulant. Also, they are known to inject substances to give a particular area a more enhanced look. Is this the type of advice these young men should be hearing in order to attain the physique they see in these magazine images?
Supplement Advertising
Are you aware that some of the better known bodybuilding magazines are actually owned by big money supplement companies? The magazines that these young guys where reading are in fact a vehicle to sell supplements. Professional bodybuilders are purposely used to make up exercise programs that average people will follow, and fail. because they are not getting the results that are promised, they flip to the next page, and are convinced that they should be taking this supplement if they are not getting the right results.....sale made. The inexperienced consumer believes that the latest cutting edge advice must be correct.
I would even question how often these articles are actually written by the professional bodybuilder.Many get paid just to have an article ghost written for them. In other words, they are paid just to have their name associated with an article. Usually unaware of the contents.
After hearing the failings of these young guys, I could only encourage them to stop taking their advice from the bodybuilding magazines they were buying. Once the average man recognises that there is no short cut, or secret way to achieve muscles,other than by foul means (drugs/supplements) they will then begin to understand the concept of using the universal principles that are not as complicated as initially perceived. They will work for anyone that puts them to use. Learn to train smarter, and not harder, and you will begin to build a great body.
The training programs that these young men were using are influenced by bodybuilders that are on a lot on enhancement drugs/supplements. These are facts, and it is wrong to assume and defend otherwise. I agree that in other other sports there is also a use of enhancements to better a performance, but I would go further and say that in no other sport is it totally reliant on drug use than in bodybuilding to achieve staggering results in such a short space of time.
You can get a body built to fantastic proportions naturally too, but perhaps it means a bit more effort and time. But this can be done naturally.
Tuesday, 7 July 2009
Building Muscle - Incorrect Actions
What would you feel like if you found out that all your efforts building muscle, all the exercises you planned out, all of those visits to the gym, where in fact a total waste of your time. That you had got it all wrong? All of that time and money spent building muscle was in fact the wrong way. You have very little to show for your hard efforts.
At this point, don't go beating yourself up about it all. There are many muscle building errors that we all make, and many pitfalls we get trapped in. It is after all a learning process when trying to build up muscle. But instead of wasting years to discover what the correct way is, we should draw off those who have already walked the walk.
These can be considered the Primary ways to build muscle incorrectly. Get rid of these elements from your mind, and thoughts, and you sure will get closer to the body you desire.
Incorrect way 1 Miss out the Cardio
You may well disagree because of what you have been taught, or told. It irritates me when I hear people say that weight training is just as good at keeping your heart and lungs in tip top condition as a long run. Who are you trying to kid?
Weight training is designed for muscle growth. It is to build the body, or frame. It has no consequence when trying to stimulate your cardiovascular system. I'm sure your legs may make you feel like you've done a 10km run when you've finished doing a workout routine on them, but this is some distance from an optimal cardio workout. Aerobic activity has a pivotal role in acquiring muscle growth. It will quicken the recovery rate from weight training, as it will deliver all the oxygen and blood that each muscle needs.
In turn, this contributes to the development of the circulatory system as increased amounts of oxygen is passed through the blood, giving increased amounts and sizes of blood vessels. As there is now a greater cardio density of blood vessels, the circulatory system has more supply chambers to pass oxygen and other nutrients to body tissue, such as the muscles, and take away any toxins and unwanted items that may slow the growth of your muscles, and increase the repair and recovery rate. A more optimal environment is created for muscle building.
Incorrect way 2 Over training the Tri's and Bi's (ceps)
Be honest here, we'd do anything for a set of shirt ripping arms. If you go to your gym, I'm sure you've seen the guys. Usually smaller, weaker dudes, spending a whole hour doing every conceivable triceps and bicep exercise. They are there week in week out, repeating this, and strill having spaghetti arms weeks later. The fact here is that the tri's & bi's do not require a lot of direct stimulation to benefit from maximum muscle growth.
Have a look at your thigh. Compare this to the size of your bicep. Your legs are 4 times as big. So is it any sense training the arms as you do your legs? Compare other muscle groups. The overall back size to overall arm size. Chest to arms. Can you see that a larger muscle group should be trained differently to a smaller group. If you focus the majority of your training time on the bigger muscle groups (chest, back, shoulders, legs), looking to get them bigger and stronger, then building muscle in your arms will be a lot easier.We're not saying here that direct training on your arms is no good. But instead showing that less is often more when it comes to training small muscle groups. as the bi's & tri's.
Incorrect way 3 No focus on improving strength
Many new to weight training have the persona of not caring as to how much they can lift, but just want to looked ripped and chiseled. Building muscle will always follow if you concentrate on getting stronger. But training to become stronger seems to be old hat to a lot of new muscle gainers. The new fitness industry is a bit more commercialised. All this ball, balance pads, and ab machine items seems to make people ignore the necessities in body building, that of building a solid foundation for long term success.
In short, the stronger you become, the more sets and reps you will be capable of lifting, and with a more specialised range of movements. You technique will be better when you are stronger. You will have a more efficient recovery rate. Your training sessions will be longer, and harder. When your strength increases from week to week, the muscle mass will not be far behind. If you have any doubt in this, next time you go to the gym, have a look at the bigger guys. I bet you that they are also the strongest. How much have you seen a small guy lift, or press, or squat compared to these. Ask them. If they've walked the walk, they most certainly can talk the talk...to you.
If you are looking for a serious workout program, then this for you. Weight training techniques, and nutritional guidance will have you looking a completely different dude, or dudess in 12 weeks.
At this point, don't go beating yourself up about it all. There are many muscle building errors that we all make, and many pitfalls we get trapped in. It is after all a learning process when trying to build up muscle. But instead of wasting years to discover what the correct way is, we should draw off those who have already walked the walk.
These can be considered the Primary ways to build muscle incorrectly. Get rid of these elements from your mind, and thoughts, and you sure will get closer to the body you desire.
Incorrect way 1 Miss out the Cardio
You may well disagree because of what you have been taught, or told. It irritates me when I hear people say that weight training is just as good at keeping your heart and lungs in tip top condition as a long run. Who are you trying to kid?
Weight training is designed for muscle growth. It is to build the body, or frame. It has no consequence when trying to stimulate your cardiovascular system. I'm sure your legs may make you feel like you've done a 10km run when you've finished doing a workout routine on them, but this is some distance from an optimal cardio workout. Aerobic activity has a pivotal role in acquiring muscle growth. It will quicken the recovery rate from weight training, as it will deliver all the oxygen and blood that each muscle needs.
In turn, this contributes to the development of the circulatory system as increased amounts of oxygen is passed through the blood, giving increased amounts and sizes of blood vessels. As there is now a greater cardio density of blood vessels, the circulatory system has more supply chambers to pass oxygen and other nutrients to body tissue, such as the muscles, and take away any toxins and unwanted items that may slow the growth of your muscles, and increase the repair and recovery rate. A more optimal environment is created for muscle building.
Incorrect way 2 Over training the Tri's and Bi's (ceps)
Be honest here, we'd do anything for a set of shirt ripping arms. If you go to your gym, I'm sure you've seen the guys. Usually smaller, weaker dudes, spending a whole hour doing every conceivable triceps and bicep exercise. They are there week in week out, repeating this, and strill having spaghetti arms weeks later. The fact here is that the tri's & bi's do not require a lot of direct stimulation to benefit from maximum muscle growth.
Have a look at your thigh. Compare this to the size of your bicep. Your legs are 4 times as big. So is it any sense training the arms as you do your legs? Compare other muscle groups. The overall back size to overall arm size. Chest to arms. Can you see that a larger muscle group should be trained differently to a smaller group. If you focus the majority of your training time on the bigger muscle groups (chest, back, shoulders, legs), looking to get them bigger and stronger, then building muscle in your arms will be a lot easier.We're not saying here that direct training on your arms is no good. But instead showing that less is often more when it comes to training small muscle groups. as the bi's & tri's.
Incorrect way 3 No focus on improving strength
Many new to weight training have the persona of not caring as to how much they can lift, but just want to looked ripped and chiseled. Building muscle will always follow if you concentrate on getting stronger. But training to become stronger seems to be old hat to a lot of new muscle gainers. The new fitness industry is a bit more commercialised. All this ball, balance pads, and ab machine items seems to make people ignore the necessities in body building, that of building a solid foundation for long term success.
In short, the stronger you become, the more sets and reps you will be capable of lifting, and with a more specialised range of movements. You technique will be better when you are stronger. You will have a more efficient recovery rate. Your training sessions will be longer, and harder. When your strength increases from week to week, the muscle mass will not be far behind. If you have any doubt in this, next time you go to the gym, have a look at the bigger guys. I bet you that they are also the strongest. How much have you seen a small guy lift, or press, or squat compared to these. Ask them. If they've walked the walk, they most certainly can talk the talk...to you.
If you are looking for a serious workout program, then this for you. Weight training techniques, and nutritional guidance will have you looking a completely different dude, or dudess in 12 weeks.
Wednesday, 1 July 2009
Muscle Building Tips
Further to the previous post, accelerating your muscle gains can be experienced by a few simple steps.
Do not train more than two days in succession.
But hang on a minute, don't all the pro's say to split a training program up into 5 separate days? Indeed the 'pro's' do. But they are treating the body as a muscle system only, and these pro's are adding supplements (or drugs) to achieve the bulk they work towards. The other systems that are vital to natural muscle growth are ignored, the central nervous system, immune system and hormonal system.
So you trained your chest and shoulders on a Monday. This does not mean that the other systems are fully recovered the very next day when you work on your biceps, and abs. The result when you return to the gym not being fully recovered is not being able to lift more weight. If you can't lift more weight, your level of fitness is not going to see an increase, as your energy systems will be depleted rapidly, and you enter the state of over training. There is no way you are going to produce more muscle if you cannot improve upon your previous workout. Have a full rest day every two days. Energy reserves will be replenished, and over training will not creep in. Muscle building will be more successful.
If you haven't improved upon your last workout-call it a day.
Imagine you have worked on your chest on a Monday. You have done four sets of eight reps with a 225 pound bench press. You reckon this to be a personal record. So, five days later, you go back to your chest routine, but this time you disappointingly only manage four sets of eight reps with only 185 pounds. The reason? You body has not fully recovered from the previous workout and needed a longer recovery. The previous workout being the day before, not the Mondays chest routine. Those muscles may have been ready, but the other systems have not been replenished enough for you to exceed that record you set.
Do not slog out a workout, just because you are there. If your body has not fully recovered, you will be lifting weights that are within your capabilities. With no additional, unrecognised stress being put on your muscles, they have no reason to grow. Instead, you will being sapping away the precious energy reserves that could be contributing to building the muscle mass you are trying to achieve, but instead you would be fuelling a pointless workout. Add to this the likelihood that you will lose motivation as your results will not seem forthcoming.
This decision to call it a day is one of a mature trainer. If you feel you are on for a sloppy, struggling, poor workout, then don't workout. Leave it until the following day. If you just want to train for the sake of doing it, then carry on. But if you are working out to achieve muscle bulk, and looked ripped and solid, then this decision at this time is critical to your progress. You can always change the workout to a stretching session, and eye up the hotties on the treadmill (just kidding)
Get yourself a mentor
This may seem a bit odd, as does it really have much to do with how much muscle you get? Look at it like this. If you want to be successful at something, then surround yourself with people that have already succeeded. Then follow them. Use them as a model, and feed off them. If you can find yourself a sensible, wiser type of mentor, they are more likely to offer step by step advice to you. They will expect a high level of commitment, and effort from you. You will need to complete tasks, change any habits, and more importantly, you will receive encouragement and recognition for efforts and targets met. How would you fair without a mentor by your side? This option may seem extreme and it may require you to hire someone. But the results from this will be immense. You cannot get any better than someone along side you that knows their stuff. Consider it.
If this seems to extreme, or you cannot find a appropriate mentor, then you should seriously consider this program for serious muscle builders.
Do not train more than two days in succession.
But hang on a minute, don't all the pro's say to split a training program up into 5 separate days? Indeed the 'pro's' do. But they are treating the body as a muscle system only, and these pro's are adding supplements (or drugs) to achieve the bulk they work towards. The other systems that are vital to natural muscle growth are ignored, the central nervous system, immune system and hormonal system.
So you trained your chest and shoulders on a Monday. This does not mean that the other systems are fully recovered the very next day when you work on your biceps, and abs. The result when you return to the gym not being fully recovered is not being able to lift more weight. If you can't lift more weight, your level of fitness is not going to see an increase, as your energy systems will be depleted rapidly, and you enter the state of over training. There is no way you are going to produce more muscle if you cannot improve upon your previous workout. Have a full rest day every two days. Energy reserves will be replenished, and over training will not creep in. Muscle building will be more successful.
If you haven't improved upon your last workout-call it a day.
Imagine you have worked on your chest on a Monday. You have done four sets of eight reps with a 225 pound bench press. You reckon this to be a personal record. So, five days later, you go back to your chest routine, but this time you disappointingly only manage four sets of eight reps with only 185 pounds. The reason? You body has not fully recovered from the previous workout and needed a longer recovery. The previous workout being the day before, not the Mondays chest routine. Those muscles may have been ready, but the other systems have not been replenished enough for you to exceed that record you set.
Do not slog out a workout, just because you are there. If your body has not fully recovered, you will be lifting weights that are within your capabilities. With no additional, unrecognised stress being put on your muscles, they have no reason to grow. Instead, you will being sapping away the precious energy reserves that could be contributing to building the muscle mass you are trying to achieve, but instead you would be fuelling a pointless workout. Add to this the likelihood that you will lose motivation as your results will not seem forthcoming.
This decision to call it a day is one of a mature trainer. If you feel you are on for a sloppy, struggling, poor workout, then don't workout. Leave it until the following day. If you just want to train for the sake of doing it, then carry on. But if you are working out to achieve muscle bulk, and looked ripped and solid, then this decision at this time is critical to your progress. You can always change the workout to a stretching session, and eye up the hotties on the treadmill (just kidding)
Get yourself a mentor
This may seem a bit odd, as does it really have much to do with how much muscle you get? Look at it like this. If you want to be successful at something, then surround yourself with people that have already succeeded. Then follow them. Use them as a model, and feed off them. If you can find yourself a sensible, wiser type of mentor, they are more likely to offer step by step advice to you. They will expect a high level of commitment, and effort from you. You will need to complete tasks, change any habits, and more importantly, you will receive encouragement and recognition for efforts and targets met. How would you fair without a mentor by your side? This option may seem extreme and it may require you to hire someone. But the results from this will be immense. You cannot get any better than someone along side you that knows their stuff. Consider it.
If this seems to extreme, or you cannot find a appropriate mentor, then you should seriously consider this program for serious muscle builders.
Monday, 22 June 2009
Muscle Building tips
You've been pumping away for months on end, and have come to know pretty much all there is to building muscle on that body.You've read it all, heard it all, and done it all. But in the mirror you still look like a brochure model. By that I mean there's no bulk to you. You are fit, but the muscular frame itself is looking thin rather than bulky.
With these three special additions, I can assure you will see massive muscle gains very quickly.
Body weight training
This type of exercise is becoming less popular. But once upon a time, before all the latest gym technology it was something ALL the hard gainers practiced. Now it's something that can damage the ego as most body weight training is quite hard. But if you are serious, and you cannot work out with your own body weight, then really you shouldn't be working out with external loads, and this is why your muscles are not looking ripped and solid.
Have you seen those that try to use HEAVY weights with a minute range of movement? and yet they are unable to do a single press up properly, one pull up,or a single squat to the floor. External weights are a great way to build muscle for sure, but you should really be able to cope with the following also.
Males: 1xset of 80 press ups, 1xset of 20 chin ups, 1xset of 20 1-leg squats, 1xset of 40 dips, 1xset of 20 pull ups.
Females: 1xset of 40 press ups, 1xset os 5-10 chin ups, 1xset of 10 1ileg squats, 1xset of 10-15 dips, 1xset of 3-5 pull ups.
Seems hard when you see it set down like that. But these will give a solid foundation of your general fitness and muscle endurance. You will build muscle with more ease in the other stages of your weight training program.
Turn you training program full circle every 3 weeks
A great and very effective way to build muscle. It will also make sure that your body does not reach a non productive plateau-for good. If you train your your chest, shoulders and triceps every Monday, in three weeks time, revert that to a Friday. Each muscle group will be worked fresh, and plateaus will not be allowed to set in. You keep your body guessing what's next, rather than it knowing. The same goes for a routine when you work on your back, biceps & arms, and abs on a Friday. These will then be done on a Monday. Everything is turned full circle. These muscles are then worked on first in the week when all is fresh, rather than at the end when you had gruelling session's all week.
This change really does work. I'm sure you've read or heard that you shouldn't train smaller muscle groups before larger muscle groups, but that is just not correct. Give it a try, and you will be amazed. If you are not getting the results you want at the moment, maybe it's because your body is in that plateau state, that it knows exactly what's next. Stimulate it by a new variety. Those small muscles stay small because they are not in an optimal state when it's time for them to be worked.
Take a little more time when out shopping for groceries
By this I mean you need to be buying the right things. I'm not going to list what you should exactly shop for (but I can direct you to a program that will do just that for you). But if you find yourself opening food cupboards, or the fridge, and finding nothing but crisps/chips, or meal left overs. You need to have well stocked cupboards if you are serious about building muscle. Do not let the supply of correct food run low.
So these few tweaks in your training schedule will give you major improvements to your body muscle mass. Additionaly, if you want to go further with this, and you are serious about attaining a fine physique, you can acheive this in 12 weeks in this program. I can honestly say that with your desire, and what this program offers, you will have the Body muscle you deserve.
Tuesday, 16 June 2009
Fat Loss Meal Plans
This is Red Hot off the press If you are reading this,then you are one very fortunare person. i am going to be removing this post within the next 48 hours. This is a very unique chance for you to be ahead of the crowd.
(additional: The links seems to still be active, so I've decided to leave this page up as info only)
(additional: The links seems to still be active, so I've decided to leave this page up as info only)
What should you eat?
How many times have you asked that question? How too often do your lunches turn into fast food and how many times do your dinners resort to take-out?
Even if you don't eat fast food or do take-out, figuring out what to eat can become very tedious, especially if you're trying to stay healthy and lose fat. Knowing what and when to eat can feel like studying for final exams again.
Before you go into anymore of a panic, take a deep breath, and feel reassured that fitness expert Vince DelMonte and Empowered Nutrition Meal Plans has come to the rescue to teach you how to make healthy meals to strip away any excess body fat.
For the next 7-days, you get an opportunity to whip your diet into shape so you can trim and lean down, burn fat and combat any health issues.
Have you downloaded your FREE 7-day Fat Loss Meal Plan yet?
Check out what my buddy, Vince DelMonte, is hooking you up with this week.
Your nutrition meal plan should be set up just like your training program.
Just like exercise, there are beginner, intermediate and advanced programs.
Nutrition, if done properly, follows the same set of rules.
Empowered Nutrition Meal Plans has beginner, intermediate and advanced meal plans depending on your level of nutrition knowledge and fitness and goals.
Today we are handing you a sample from the 7-day beginner program with 2000 calories for men and 1600 calories for women.
We don't care how big or how small you are, if you're a guy, follow the 2,000 calorie meal plan to the letter. That goes for women too. I don't care how big or how small you are, follow the 1,600 calorie meal plan to the letter.
When you order the complete system on June 30th, Vince and Empowered Nutrition will hook you up with all the different calorie levels and different program levels. For now, all you need is what we're giving you today, to get started seeing fat burning results and incredible energy in just 7 days.
The goal is to achieve the following:
� Tell you exactly what to eat so you have no guesswork.
� At what time to eat so you don't slow down your metabolism.
� How much you should be eating in each meal so you can monitor your progress.
� What to shop for at the grocery store so you can't bring home anything unnecessary.
� How to cook it so you're eating healthy and delicious meals at the same time.
� To remove the stress that food causes in your life and give you an easy and simple plan.
� To put your body in hormonal balance to control and improve your energy levels.
� Start stripping away the next 10, 20, 30 ? or more pounds of fat you want to lose.
Following a meal plan is not for everyone and you may prefer to wing it and just hope what you're eating is working. If you don't like being held by the hand and told exactly what to eat and when to eat in the right amounts then let someone else download these plans instead.
However, if you follow Vince's advice and use these meal plans over the next 7-14 days you'll see real results on the scale, at your waistline and in your energy levels. This might even be the first step to getting you into or back into the best shape of your life.
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