tag:blogger.com,1999:blog-71221924922789950282024-03-14T02:50:43.521-07:00Build MuscleSean's renowned muscle building program will work wonders for your entire life. The Info in this system has been used by tens of thousands of everyday guys and I know it will do the same for you. It will reveal to you why over 98% of people who begin a muscle building program fail and how you can avoid these mistakes and get on the right path towards the body you've always wanted.Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-7122192492278995028.post-64443433426100843842011-02-21T13:55:00.001-08:002011-05-21T12:57:00.503-07:00You Should NEVER Skip A Workout… Or Should You?<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">By Sean Nalewanyj. Natural Bodybuilding Expert & Best-Selling Fitness Author. <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">www.MuscleGainTruth.com</a>. <br />
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<div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you want to be successful at anything, discipline and consistency are mandatory. <br />
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You’ve got to be willing to work hard week in and week out, and put forth the effort even on those days when you’d rather stay at home, lie on the couch and relax. <br />
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The saying says that “80% of success is showing up”, and for the most part I’d say that’s true.<br />
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Building muscle is no different.<br />
You’ve got to stay tight to your workout schedule and get yourself into the gym even when it’s the last thing on your mind. If you want to gain muscle size and strength as quickly as possible, you should never, ever miss a workout… <br />
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Or should you? Here’s the thing…<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Yes, consistency is important. Yes, you should be sticking to your workout schedule the vast majority of the time. Yes, simply bailing on the gym out of pure laziness is not acceptable.<br />
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However, I would like to bring up a quote from the late Mike Mentzer when he said… “Rituals have nothing to do with science”.<br />
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What you need to keep in mind is that the human body is an extremely complex biological “machine”, and that not every single workout and recovery period is identical.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In other words, just because your schedule states that you must train on days X, Y and Z doesn’t necessarily mean that this will always be the optimal pattern every single week of the year.</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
If you wake up on a training day and your muscles still ache, you feel physically tired and your regular motivation to train just feels like it has been zapped... don’t you think your body just might be trying to tell you something? <br />
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Why would you force yourself to train in a situation where more recovery time is clearly needed, and when you know that your training performance will be less than optimal? If your body, muscles and mind are clearly still reeling from the previous session, what sense does it make to force yourself to train despite this? <br />
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After all, we know that the recovery phase is the ultimate “muscle builder” (the actual process of adding new muscle tissue occurs out of the gym on resting days) and that intense weight training is extremely demanding on the body as a whole…<br />
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So why would you deliberately interfere with the very process that transforms your physique in the first place? Why not take an extra 24 hours off and re-enter the gym once you feel physically and mentally ready to do so?<br />
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What harm could there possibly be in that?<br />
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There is no threat of losing muscle size or strength, as these decreases require 2 or more weeks of inactivity to be set into motion. Yet, there is the perfectly likely reality of a positive gain in the form of proper recovery from the previous workout and improved performance on the following workout.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The underlying key is to listen to your body.<br />
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Rituals truly do not have anything to do with science, and if it feels obvious to you that additional rest is needed, take it. <br />
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Don’t force your body into another battle with the weights if it clearly is not ready to do so. Don’t let your ego get in the way; just because some muscle building guru told you to “never skip a workout” doesn’t mean that it’s always the best approach.<br />
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You do have to use this method with caution, though...<br />
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If you develop the mindset of only training when you “feel like it”, then it’s likely that you’ll start delaying your workouts and convincing yourself that it’s correct to do so when in fact it is not. <br />
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There are plenty of times when you won’t feel like training purely for psychological reasons rather than concrete physical reasons, and that’s not what I’m talking about here. <br />
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I’m simply talking about those days where you are able to sense that from a physical standpoint, taking an extra day of rest would be the better course of action.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Just remember... there is no long-term harm in taking an extra day of rest, but there IS the very real and immediate harm of training your body without being fully recovered first.<br />
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If in doubt, take the day off! Want more no B.S muscle-building strategies just like this one? </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Check out <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">www.MuscleGainTruth.com</a> for more info. In a bodybuilding world full of marketing hype and exaggerations, I cut straight through the lies and give you the no-nonsense truth about what it takes to gain muscle fast. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
About The Author<br />
<img src="http://www.fitness-profits.com/images/resourcepic2.jpg" /><br />
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Discover the 1 powerful secret to rapid muscle gains by visiting: <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">www.MuscleGainTruth.com</a>. Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.</span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com6tag:blogger.com,1999:blog-7122192492278995028.post-50712265703031153632011-02-16T12:25:00.001-08:002011-05-21T12:57:11.334-07:00Neglect Your Leg Training And Every Muscle Group Will Suffer<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">By Sean Nalewanyj. Natural Bodybuilding Expert & Best-Selling Fitness Author. <br />
<a href="http://www.musclegaintruth.com/">ww.MuscleGainTruth.com</a>. <br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Let’s face it; the honest truth is that a good portion of lifters in the gym just don’t seem to care too much about training their lower body. </span><br />
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</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I mean, a thick pair of quadriceps aren’t exactly what most people would consider a “showy” muscle... and I don’t think there’s anyone out there who can remember the last time a woman asked him to “flex his hamstring” for her. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Everyone is so hell-bent on having a wide, thick upper body that they either neglect or flat-out ignore the other half of their muscles down below. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">They’ll come up with just about any excuse to avoid hard and heavy leg training, citing such responses as “I just run to develop my legs”, “squats are hard on my knees”, or some other bogus reason along those lines. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">I cannot even begin to stress how costly a mistake this really is... </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Not only does it look ridiculous having a ripped and muscular upper body sitting atop a pair of toothpicks-for-legs... but what if I told you that your refusal to place equal muscle building focus on your lower body was actually limiting the amount of muscle you could gain in your chest, back, arms and shoulders? </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You might think it was nothing more than a cheap tactic to get you into the squat rack, but it really is true. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">See, most people think of weight training as a simple black and white issue of “train muscle X using exercise Y, and muscle X will become bigger and stronger”. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
This limited view of muscle growth is one of the primary reasons why most trainees fail to maximize their results in the gym. They end up settling for mediocrity and never achieving the kind of explosive, monster muscle gains that they are truly capable of.</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Here’s the truth…<br />
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The muscle building mechanism within the body goes far beyond a simple localized event that happens at the level of the muscle tissue itself!<br />
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A great deal of muscle growth also results as the entire body as a whole is placed under stress and adapts on a holistic level. This is achieved through the increased secretion of important hormones such as testosterone and growth hormone.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">These hormones are considered the “holy grail” of muscle growth, as they are one of the primary limiting factors that determines how much muscle any given individual can ultimately gain. When bodybuilders inject anabolic steroids into their bodies, all they are really doing is increasing the circulation of these important substances.<br />
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Now, because you’re a natural trainee and jamming a roid-filled needle into your butt just isn’t your style, you’ve got to find other methods of speeding up the production of these muscle-increasing compounds.<br />
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And what is one of the most effective ways to do this?<br />
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You guessed it… Hard and heavy leg training! Squats, leg presses, lunges, stiff-legged deadlifts… Did you ever notice how incredibly challenging and downright gut wrenching these exercises can be when performed to a high level of intensity? </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">After finishing an all out set of these lifts you may find yourself wishing that you hadn’t come to the gym in the first place. This is because they involve the largest muscle groups on your body and allow you to move massive amounts of weight. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The reality, however, is that while these leg exercises require a lot of mental toughness and willpower to stick to, their intense difficulty is one of the key ways to really force your body to rev up its anabolic hormone production. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Greater anabolic hormone levels means greater muscle size and strength, not only for your lower body, but for your entire upper body as well. </span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">What this means is that if leg training is not a regular part of your workout schedule (or if it is part of your schedule but is simply treated as an after-thought), you are missing out on significant total body gains that you could otherwise be achieving.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Really, take me up on this offer…<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Incorporate a hard and intense day of leg training into your weekly workout schedule. Include the most basic compound lifts such as squats, leg presses and stiff-legged deadlifts, and focus on pushing yourself to the limit and adding more weight to the bar each week. <br />
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Try this out for 4-8 weeks, and then come back and tell me what you notice.<br />
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If you’re like 99% of the population, you’ll report that your strength on every single upper body exercise shot through the roof... and that your chest, back, arms and shoulders became noticeably thicker and more muscular as a result.<br />
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If you truly don’t care about the size of your legs, then fine, I can’t force you to do so. However, if not for the sake of your lower body, then at least include hard and intense leg training for the sake of those upper body muscles that you care so much about.<br />
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It may not seem logical at first glance... but the plain reality is that intense and consistent leg training really is one of the true “secrets” to a massive, ripped and strong upper body!<br />
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To learn exactly how to structure an effective leg workout, and to get all the insider tips for training all of your other major muscle groups, make sure to check out <a href="http://www.musclegaintruth.com/">www.MuscleGainTruth.com</a>. I lay everything out for you in step-by-step detail, including full training routines, video lessons and more.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">About The Author<br />
<img src="http://www.fitness-profits.com/images/resourcepic2.jpg" /></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Discover the 1 powerful secret to rapid muscle gains by visiting:<a href="http://www.musclegaintruth.com/">www.MuscleGainTruth.com</a>. Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.</span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com1tag:blogger.com,1999:blog-7122192492278995028.post-15050391052808026642010-12-21T05:47:00.000-08:002011-05-21T12:57:23.550-07:00You Ain't Squat 'Till You SQUAT!<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> By </span><a href="http://www.amazon.com/s/?ie=UTF8&tag=electheave-21&link_code=btl&camp=213689&creative=392969&search-alias=aps&field-keywords=Sean%20Nalewanyj"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sean Nalewanyj</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://www.assoc-amazon.com/e/ir?t=electheave-21&l=btl&camp=213689&creative=392969&o=1&a=" />. Natural Bodybuilding Expert & Best-Selling Fitness Author. </span><a href="http://www.musclegaintruth.com/"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">www.MuscleGainTruth.com</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Simply put, </span><span class="Apple-style-span" style="font-family: Times;"><a href="http://www.amazon.com/Ader-Sporting-Goods-Manta-Squat/dp/B001QSZ078?ie=UTF8&tag=electheave-21&link_code=btl&camp=213689&creative=392969" target="_blank"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">squats</span></a></span><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=electheave-21&l=btl&camp=213689&creative=392969&o=1&a=B001QSZ078" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> are the most difficult, intimidating and painful exercise you could possibly have in your arsenal. They require massive amounts of discipline and willpower to perform correctly.</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">After you have performed a set of </span><a href="http://www.amazon.com/s/?ie=UTF8&tag=electheave-21&link_code=btl&camp=213689&creative=392969&search-alias=aps&field-keywords=squats%20to%20failure" target="_blank"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">squats to failure</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=electheave-21&l=btl&camp=213689&creative=392969&o=1&a=" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />, you'll know exactly what I'm talking about. They are also a challenging exercise to master from a technical standpoint. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">All this aside, squats are one of, if not THE most effective, growth-producing exercises you could possibly include in your workout routine. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">They will pack more size and strength onto your lower body than any other exercise out there, and due to their high level of difficulty, they also force your body to release higher amounts of important anabolic hormones such as testosterone and growth hormone. This increased secretion of hormones will pack muscle size onto your entire upper body as well. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In addition, squats cause what is known as a "spillover effect": a strength gain in almost all of your other exercises. When I started squatting to failure, my bench press virtually increased by 20 pounds overnight. If you're looking for serious muscle gains and you don't already squat, you'd better get started. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Quite simply, they really, really work. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Unfortunately, many people have yet to experience the benefits of heavy squatting. It seems that people will come up with just about any excuse they possibly can in order to steer clear form the squat rack. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">How many times have you heard the all too common "They're too hard on my knees", or "I heard they stunt your growth." What do I say to that? Nonsense! </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you're in the gym with the goal of maximizing your total body muscle gains, squats are an absolute must. </span><br />
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<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Proper Squatting Technique </span></b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For safety reasons you should always perform your squats in a power rack or cage. This way you can adjust the height at which you clear the bar, and you can drop the bar on the safety pins if you need to bail. The safety pins should be set at just below the depth you are squatting and the J Hooks should be set at about the level of your nipples. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">At all times during the squat your head should be pulled back, your chest raised and you should have a slight arch in your lower back. You should always be looking straight ahead, and at no time should you be leaning too far forward, or be looking up or down. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Step up to the bar, placing your hands at about the same width as a bench press. Before clearing the bar, make sure it is placed evenly along your traps. The bar should rest on the lower portion of your traps and across your rear delts. It should almost feel as if the bar is going to roll off your back. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Now that you have cleared the bar, take only as many steps back as necessary. Most squat injuries occur when backing up, so make sure that you only back up as far as you need to. Your feet should be placed about shoulder width apart or slightly wider, and they should point out at a 45-degree angle. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Take a big, deep breath, and make your descent. You should not lower yourself straight down, but rather as if you were sitting in a chair behind you. At all times your knee must remain in line with your feet, and they should never bow in. Lower yourself until your thighs are at least parallel to the ground. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As soon as you have reached the bottom position, rise up immediately. Do not relax in the bottom position! Drive up with your heels and straighten your back as quickly as possible. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Once you are in the upright position again, take another deep breath, and continue the lift until you have completed the desired number of reps. </span><br />
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<b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Final Thoughts </span></b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You have all the reason in the world to get into the squat rack, so go ahead and do it. Treat this lift with respect and you'll be shocked at the resulting muscle gains. I would recommend performing your squats once per week, for 2 sets of 5 to 7 reps. Focus on pushing yourself hard on this exercise and continually strive for more weight and more reps. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">To learn about more highly effective, growth-producing exercises that you can include in your routine, visit </span><a href="http://www.musclegaintruth.com/"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">www.MuscleGainTruth.com</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">. Most trainees have no idea how to pick and choose the proper exercises and they dramatically limit their gains as a result. </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> About The Author </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img src="http://www.fitness-profits.com/images/resourcepic2.jpg" /></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System".</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> Discover the 1 powerful secret to rapid muscle gains by visiting: </span><a href="http://www.musclegaintruth.com/"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">www.MuscleGainTruth.com</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">. </span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-23169830520363647022010-11-07T09:14:00.001-08:002011-05-21T12:57:32.806-07:00The Pump: Does It Help With Stimulating Muscle Growth?<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Your chalked hands are poised to grip the glistening, cold bar as your back presses firmly against the bench. </span></div><span style="font-family: Arial, Helvetica, sans-serif;"> <br />
Your training partner helps as you un-rack the weight, and you move the bar up and down, squeezing your triceps and chest muscles with each grueling rep. <br />
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Re-racking the bar after working through 6 reps, you plant your feet firmly on the ground and stand up. <br />
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Engorged with blood, your chest muscles feel firm and tight. <br />
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Looking in the mirror, you are impressed with the appearance of your vascular pecs. <br />
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Powering through the remainder of your workout is a cinch, considering the new “pump” and how powerful and motivated it makes you feel. <br />
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The fact is a pump is the best feeling in bodybuilding. <br />
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For those who are still new to this, a pump happens when blood gets trapped in your muscle tissue during resistance training. <br />
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Whether or not this does a lot for stimulating muscle growth is open to debate, regardless of how powerful a pump can help make you feel. <br />
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Ultimately, getting a pump is simply what happens when you focus on weight training intensely, and there’s definitely nothing wrong with it. <br />
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However, keep in mind that the myth that a pump indicates a successful workout and helps in stimulating muscle growth is absolutely baseless. <br />
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Don’t try and waste your time gauging a pump as a marker for a great workout. <br />
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I’ve heard countless lifters share stories on their massive pumps and offer advice on how to get the best one possible. <br />
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“If you want a huge pump, you’ve got to try this!”. " <br />
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Those who have been bodybuilding for a long time have certainly heard it before. <br />
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Even though a pump feels awesome, it does not do anything in terms of stimulating muscle growth. <br />
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A pump is nothing more than the result of extra blood that is trapped inside your muscle tissue. <br />
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Ultimately, if I got a pair of 10 pound dumbbells, I would easily achieve an incredible pump by performing 300 reps of a bench press movement. <br />
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Look, if muscle pumps really meant something, the trick for stimulating muscle growth would be light weights and high reps. <br />
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All it takes is some basic knowledge of bodybuilding to realize that this is not the case. <br />
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So how do you know if your workout is stimulating muscle growth? <br />
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It’s not that hard…. <br />
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Check out last week’s workout records and compare the weights and reps to this week. <br />
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Are you progressing? <br />
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Did you change up anything by adding more weights or increasing the number of reps? <br />
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If your answer is positive, rest assured that your workouts are successful and effective at stimulating muscle growth, regardless of whether or not you felt a pump. <br />
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Every week, your job is to give 100% on every given set and always work to constant improvement, if you want to build strength and muscle mass. <br />
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If you do this consistently, stimulating muscle growth will be easy, with or without a pump. <br />
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After reading this, I hope any confusion relating to “pumps” and their role in stimulating muscle growth has been cleared up. <br />
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These days, finding a reliable online source for muscle-building information has become quite a challenge. <br />
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If you want to learn the truth behind 14 other common, counterproductive "myths", visit www.MuscleGainTruth.com. </span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-53260980848296803892010-11-07T09:13:00.001-08:002011-05-21T12:57:44.116-07:00The Secret To Extreme Muscle Growth<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times;"></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Look, the tiny margin of time that spells the difference between extreme muscle growth success and failure is a lot less than what you might think. </span></div><span style="font-family: Arial, Helvetica, sans-serif;"> <br />
It’s a fact that only a fraction-of-a-second can change everything during a 100 meter race and a fraction-of-a-second moment also determines your body’s extreme muscle growth response when you workout. <br />
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Did you know that your entire margin of success in the gym can ultimately be reduced to 60 seconds? <br />
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How you choose to handle those 60 seconds will determine whether you experience poor, mediocre, or extreme muscle growth. <br />
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Even though you’re looking at a workout that will last for about an hour, only one minute of that time will ultimately decide your overall gains. <br />
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You’re probably a little confused now, so allow me to explain…. <br />
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Every set you perform is ultimately being completed for the purpose of those crucial last 1–2 reps and the gains they can offer. <br />
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Since muscles respond to stress, the stressful reps that trigger your body’s extreme muscle growth mechanisms are the ones that take place when the body is on the brink of muscular failure. <br />
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So if a given set has 6 reps, then reps 1–4 are done to get to reps 5 and 6. <br />
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It’s pretty clear that your first few reps won’t do much in terms of stimulating extreme muscle growth, but are needed to overload the muscles on reps 5 and 6. <br />
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Basically, it is only the last couple of reps that result in extreme muscle growth. </span> <span style="font-family: Arial, Helvetica, sans-serif;"><br />
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As long as you perform the last couple of reps with full intensity during this small time frame at the end of each set, you are looking at massive muscle gains. <br />
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If you are familiar with my work, you know I always suggest training to muscular failure. <br />
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Ultimately, there is no better way to get your body’s adaptive responses going and to achieve extreme muscle growth than to get your muscles to the point where they cannot move the weight another inch. <br />
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Your body’s response and your gains depend on how close you get to muscular failure. <br />
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This critical point in time is measured in mere seconds. <br />
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If you find that your tendency is to drop the weights 5–6 seconds earlier than the builder right next to you (and the margin is probably even smaller than this), you are significantly sacrificing your gains and getting nowhere near extreme muscle growth. <br />
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So, why are 60-seconds all that matter? <br />
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If you are performing 10 total sets per workout and the margin is 6 seconds between success/failure, you are looking at a total of 60 seconds per workout where you are either achieving extreme muscle growth because you battle it out or settling for mediocre gains. <br />
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Your extreme muscle growth success depends entirely on the short, precise moments at the very end of each set and how much effort you’re willing to put in at that time. <br />
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Force yourself to train to all-out muscular failure and you will achieve extreme muscle growth. <br />
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Make sure you hold out in those last 3 seconds before muscular failure or your muscle growth will be compromised. <br />
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If you are dropping the weight 8 seconds before muscular failure, your gains are further reduced. <br />
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Take that 60-second figure, multiply it by my recommended 3 workouts per week, and your bodybuilding success in the gym will actually be measured by that one short 3-minute period each week. <br />
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It’s fascinating, when you break down the results in a clinical fashion! <br />
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Train hard and with full effort, and you will achieve extreme muscle growth. <br />
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You’ll have to push through burning muscles, discomfort, and aches to achieve true muscular failure. <br />
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If you stop too soon, even by a second, your gains will be compromised. <br />
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Promote extreme muscle growth by following this practice at the gym and you’ll experience better results than ever before. <br />
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If you want to learn some awesome psychological techniques for breaking through the pain barrier and “mentally numbing” the discomfort associated with hard training, make sure to visit www.MuscleGainTruth.com for details. </span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com1tag:blogger.com,1999:blog-7122192492278995028.post-31068359909319127552010-10-30T13:17:00.000-07:002011-05-21T12:57:52.177-07:00Tips For Bodybuilding: Overcoming A Plateau<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It’s happened to the best of us at some point or the other…. </span><br />
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Many of use tips for bodybuilding to create successful workout programs, and we constantly add more weight on the bar, more pounds on the scale, and become bigger and stronger from week to week. <br />
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But out of nowhere, our gains come to a screeching halt, and our muscle building and strength gaining progress is stopped dead in its tracks. <br />
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This, my friends, is called a “plateau.”. <br />
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All progress halts during a plateau, in spite of our best efforts in the gym and in the kitchen. What does a typical bodybuilder do in response? Haphazardly switching up their training routine, these builders do everything they can to “shock” their muscles into new gains... <br />
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They change everything up, including their rep ranges and the exercises they perform... They try to force new gains by experimenting with new techniques like forced reps, negatives, and static holds. <br />
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HALT! <br />
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Even though some tips for bodybuilding say that varying your exercise routine is the key, these plateaus exist as a result of far more fundamental reasons. It’s not because your body has mastered your old workout. <br />
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Most of the time, a plateau simply means that you are overtraining. We need to consider some basic physiology in order to see why this is the case…. When we train intensely in the gym, we hurt our muscles. <br />
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With every set that we do, it takes longer for the body to heal. Your body needs time and nutrition to heal when you leave the gym, in order to repair this damage. When your muscles have been remodeled back to their previous state, your body will also start to build up more muscle as an adaptive response to the stress. <br />
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Are you still with me? <br />
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Here’s where it gets more complicated…. As you get stronger and begin to lift heavier poundages, the stress on your body increases and so does the “hole” in your body’s recovery abilities. For example, a seasoned bodybuilder bench pressing 300 pounds for 6 reps is placing his muscles under far more stress as opposed to a beginner who is only pressing a mere 125 pounds. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> And what is the connection with the plateaus? <br />
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Totally! <br />
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The heavier weights and increasing stress levels that you subject your body to each week HAVE to be compensated for by a reduction in training volume and frequency. If you continuously raise the bar on each and every set, but at the same time, you refuse to cut down on the number of sets or training days, your body will eventually reach a stage where it is unable to properly recover between workouts. <br />
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When you can’t recover properly, your muscles are not given an adequate amount of time to remodel, and this leads to limited size and strength. If you interrupt the process of recovery by placing your muscles under more stress before they are fully recovered, your gains will slow down and eventually stop. <br />
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This keeps you from pressing forward, and you keep yourself on the plateau. Good to know, right? Believe it or not, when you become more advanced, you must train less often and with fewer sets! <br />
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It makes sense that training intensity and volume is DIRECTLY related, because they are part of a balanced equation that works to decide your progress. If one variable goes up, the other MUST go down. <br />
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So if you find yourself “stuck” on this weight training plateau, try these tips for bodybuilding…. You have to balance your frequency and volume! Consider inserting an additional rest day in between workouts, and decrease the number of sets you perform for each muscle group. <br />
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Find out if you were previously overtraining by applying these tips for bodybuilding and then evaluating whether you come back to the gym stronger. Here are a few more tips for bodybuilding to keep in mind…. Often, a slight reduction in volume and frequency is usually all you need to make constant, uninterrupted progress in strength and size. <br />
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Understand that the body has a limited amount of recovery ability and as you grow stronger, you are using more of it with each set; so don’t panic and start hunting for some new “ground-breaking” routine. </span><span style="font-family: Arial, Helvetica, sans-serif;">If you want to blast yourself through the plateau and into a new phase of growth, reduce your volume and insert an additional rest day into your routine. If you found these tips for bodybuilding helpful, make sure to visit me at <a href="http://www.musclegaintruth.com/">www.MuscleGainTruth.com</a> for more highly effective tricks and tips for bodybuilding. If you want to build muscle fast, then you can't be making mistakes that will sabotage your efforts. </span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-30895756585085658242010-10-28T10:25:00.000-07:002011-05-21T12:58:52.274-07:00Tips For Weight Training: How To Stay Injury Free<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The truth is that if you want to become really huge, you have to train big. You won’t get results by going to gym and not even breaking a sweat. Overload your muscles with heavy weights and high intensity if you are in the market for serious results. Undoubtedly, this is the best way to stimulate muscular growth. Since muscles grow due to a natural adaptive survival response, you have to give them a good reason to grow or they won’t. </span><br />
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Even though hard and heavy training might be good for your muscles, remember that it can spell trouble for the health of your connective tissue and joints. <br />
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Even though your odds are high that you could get injured during intense weight training, you can certainly take specific steps to lessen the chance. <br />
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An injury is the worst case scenario, as it will stop you dead in your muscle-building tracks. </span> <span style="font-family: Arial, Helvetica, sans-serif;"><br />
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Below, I’ve outlined my 5 golden tips for weight training; these will help reduce your odds of injury. <br />
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If you can honestly say you follow these 5 tips for weight training, you will lower your odds of injury substantially. <br />
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<b>1) Commit to a thorough warm-up. </b><br />
One of the most essential tips for weight training, taking time for a proper warm-up is the single best thing you can do to minimize your risk of injury. <br />
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Since this 15–20 minute process increases blood flow into the surrounding connective tissue and lubricates your joints, your mind and body will be prepared for the hard work to come. <br />
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Do 5 minutes of light cardiovascular exercise before each workout, and then 4–5 warm-up sets for the first major exercise of the routine. <br />
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<b>2) Proper form is essential. </b><br />
As tips for weight training go, this one is pretty high on the list. <br />
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Whenever you perform an exercise at the gym, it should be done with proper form and technique to keep the stress off your joints. <br />
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Once you begin squatting or deadlifting with a rounded back, getting crazy with the weights, or performing dangerous exercises, you are begging to get hurt. <br />
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<b>3) You have to train within your limits. </b><br />
This is one of those tips for weight training you really need to follow. <br />
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Since weightlifting is a personal battle, you will not achieve anything by allowing your ego to take over. <br />
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For your training program, the dude next to you and how much he benches is irrelevant. <br />
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When you start adding on plates to impress everyone around you, you’ll be stretching your limits, sacrificing proper form, and putting yourself in a very vulnerable position. </span> <span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<b>4) Know when to quit. </b><br />
This is one of those tips for weight training that every lifter really needs to keep in mind. <br />
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When you are incapable of doing another rep using proper form, the set is over, plain and simple. <br />
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Lay down the weight and gear up for your next set. <br />
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Using jerky movements and lots of momentum to perform some extra reps is a surefire recipe for disaster. <br />
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<b>5) You need to listen to your aches and pains. </b><br />
One of the top tips for weight training, this will make certain you don’t spend your workout ignoring something serious. <br />
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I get it! When you’re bulldozing along through a weight training program and are constantly progressing on a weekly basis, the idea of quitting just seems impossible. <br />
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On occasion, this drive might encourage us to pretend as if these obvious injuries aren’t really there. <br />
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Most of the time, it only makes things worse. <br />
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When you get to the point where you have a feeling that something’s not right, go get the problem checked out and take the time to allow it to get better. <br />
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Even though your immediate progress will be affected, the long-term effect will put you major strides ahead. <br />
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You can learn even more tips for weight training and details about keeping your joints and connective tissues healthy for years to come by visiting www.MuscleGainTruth.com. I'll teach you the specific way to perform a weightlifting warmup, and will provide you with streaming online videos that demonstrate the proper form for over 100 different weightlifting exercises. </span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-266987332319228722010-10-24T12:55:00.001-07:002011-05-21T13:09:05.967-07:00The Best Bodybuilding Exercise: Deadlifts<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
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<div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Do you want to pack on some serious muscle mass? Do you want to build a rock-solid physique and have everyone look at you with respect? Nice. Well, hang on, because you’re about to learn the best bodybuilding exercise there is to get a powerful body that will turn heads.</span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
It has nothing to do with the barbell curl or bench press.<br />
Chrome machines or cables are not on the agenda.<br />
You don’t need fancy gym gadgets or a Swiss ball.<br />
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For the best bodybuilding exercise of your life, you just need to get a good old-fashioned barbell and a flat area. Put as much weight as you can handle onto the bar, keep your back straight, and pick it up off the ground.<br />
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So easy, huh?<br />
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That’s why the deadlift is the undisputed leader of all upper body exercises.<br />
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The deadlift is the best bodybuilding exercise around because it enables you to put as much lean muscle mass onto your body as you can in the shortest period of time.<br />
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Good news, right?<br />
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Unfortunately, deadlifts are also the most painful and uncomfortable exercises you will ever have to face.<br />
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When you do a deadlift properly, you might find yourself feeling a temporary hate for the gym; after all, they leave you lightheaded, nauseous, and desperate for air. As long as you want results, you’re going to have to stick with it because it’s the best bodybuilding exercise you can do.<br />
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The deadlift is considered the best bodybuilding exercise around because it works each and every part of your body. Every muscle in your body is going to experience some degree of stimulation with this basic power moment. Once you start deadlifting on a consistent basis you’ll see gains almost everywhere, but at first, you will see them in your back (lower and upper) and thighs.<br />
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Since the basic lift is high intensity in nature, it’s the best bodybuilding exercise for getting your body to secrete powerful anabolic substances like testosterone and growth hormone at a rapid rate. This “spill over effect” results in new, total body size and strength gains.<br />
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For example, after spending a few weeks working on heavy deadlifting exercises, it won’t be unusual for you to note that your other lifts, like the bench press and barbell row for example, will suddenly increase.<br />
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The deadlift has several different variations, but I am going to focus on the basic, bent-legged version. Learn the right way to do it...<br />
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When you grab the bar, your hands should be just outside your legs, and your feet, of course, should be shoulder-width apart. When you hold the bar, ensure that one palm faces in and the other palm faces out, or use a simple overhand grip. Opt for the grip that you’re comfortable with.<br />
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The movement should begin from a position in which you’re squatting with the bar close to your shins. When you lift the weight off of the ground, push upward with the force of your legs and keep your back flat, abs tight, and head looking up. You want to find yourself in a standing position after pulling the weight up. Lower the weight back down, using the same path you used to lift it.<br />
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Take a moment to set the plates on the ground, regroup, and take a deep breath, before you pull the weight back up. You should continue this movement until your form starts to slip or your legs reach muscular failure.<br />
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Remember to pay attention to your form when doing this exercise. The large amount of weight that you are handling increases your odds of injury. The most important thing is to make certain your back is kept flat at all times and that the weight is close to your body. Be sure to tighten your abs to minimize the stress on your lower back.<br />
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Be sure to practice this lift with light weights so that you master the form; then you can move onto heavy weights. You can use lifting straps when you do deadlifts, as this will help prevent the grip giving out before the rest of your body does.<br />
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Deadlifts should be performed once a week for 1 to 2 all-out sets.<br />
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Trying to pin down the reps per set?<br />
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Deadlifts are the best bodybuilding exercise and so they’ll work no matter what rep range you decide to incorporate into your workout. Try for 5 to 7, but there are builders who go as high as 20. Tailor your approach to your needs.<br />
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Pay attention to deadlifts because they will be responsible for the biggest gains of your life.</span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-38851545617577854582010-10-21T04:12:00.000-07:002011-05-21T13:09:14.806-07:00How To Build Muscle And Gain Weight Fast<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiEs9HYQJO93_tF74SlWvYaRBGe_QJ51owCkth0qVLa3wYv7X9StVmDlUnJuUIhBuGRtymQz-BB_LzEZVpPzZME9BZBXsZ2zQLNofqVi22DhX8TRUcSABYDkgBa_jEl3S6unlEMmaNZ1G/s1600/TTABMlarge.jpg" /></a></span></span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"></a></span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Arguments about the best methods to build muscle and gain weight fast will never come to an end. </span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
The endless arguments over how an effective bodybuilding program should be structured in order to build muscle and gain weight fast will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. When it comes down to it, no matter who you chat with or talk about it with, everyone seems to think they’ve got the skinny on how to build muscle and gain weight fast.<br />
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Since everyone thinks they know everything, who should a beginner listen to? If you are faced with questions and doubts and get no clear-cut answer, what can you do?<br />
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How often should I train every week? How many sets should be performed for each muscle group? Is there an optimum rep range? Which exercises should I be performing for the best results? What length of time should I invest into each workout?<br />
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There are answers to all these questions, as long as you spend some time in trying to find them. But that’s not what we’re talking about today.<br />
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There’s so much debate and confusion that most lifters totally miss the big picture. Let’s forget about all of the precise details like rep ranges and the best exercises and talk about the most important underlying principle behind any effective muscle gain program.<br />
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It is next to impossible to build up impressive muscle mass if you don’t pay attention to this critical principle.<br />
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Bottom line: muscle growth occurs as a natural response to stress. “Micro-tears” are created within your muscle tissue when you pump iron. The body will perceive these tears as a threat and will start working to rebuild up your muscle fibers larger and stronger so that you’re prepared for the next “attack”.<br />
<br />
So, in order to build muscle and gain weight fast, you’re going to have to work on progression throughout the weeks, either by lifting more weight or performing additional reps. This way, the muscles will have no choice but to continue getting larger and stronger as a response to the increasing stress.<br />
<br />
If you want to get BIG, you must get STRONG!<br />
<br />
So, what is the most important tool for building muscle?<br />
<br />
All you need is a pen and some paper!<br />
<br />
Yes, the details of how to build muscle and gain weight fast do matter, but the ultimate goal of progression transcends them all and will ultimately decide whether you succeed or fail.<br />
<br />
Don’t waste time obsessing on all of the different principles of how to build muscle and gain weight fast; place your focus on building strength and you can be certain that you’ll be adding size as well.<br />
<br />
Look closely at how you train. It is critical that you be diligent about recording the amount of weight you lift and the reps you perform and then do everything you can to increase it the following week. Fail to do this and you are simply wasting time.<br />
<br />
A pen and some paper are the most important tools when you want to build muscle and gain weight fast.</span></span><br />
<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Go <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">here</a> for the full Muscle Program</span></span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-63079900619547301552010-09-24T14:31:00.000-07:002011-05-21T13:09:25.057-07:00How To Gain Muscle Fast: Build Your Foundation First!<div class="separator" style="clear: both; text-align: center;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD1tgOszwuNPOx9rmvfdqQjHPFGlBhlidnFbSC_2whoxf5y-HU_-Vh8Vw3agHrMISMtYUrP8G7bAiwQGOn-NFUwAqF8OituVIPlgaQJMDgATmvunGKv7Fv2pBGUzL1s1La0R3UwTngcmRR/s320/mgt-fullpackage1.jpg" width="320" /></a></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Tell me something….</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Since you started your muscle building workout, have you managed to pack on 15-25 pounds of good, muscular body weight?</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In your major compound exercise such as squats, dead lifts, rows and bench presses, to name a few, do you feel the poundage you use is heavy enough for your body?</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Are you noticing that you’ve grown a couple of inches or more on your major muscle groups?</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Do your clothes feel a lot tighter? Have you gotten comments from your friends or family on your changing body? Have you noticed that your reputation has grown as a muscular guy and that people want to have the results that you do?</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you were saying “no” to some of these questions, you still have quite a bit of work ahead of you before you get into the smaller details of your physique.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As I’m an accredited muscle building author, it’s not unusual for me to get emails every single day from natural bodybuilders wanting to know how to gain muscle fast. It’s typical to hear questions such as….</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">“How can I best target my inner chest?”. ”</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">“What should I do to build up my lower biceps?”. ”</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">“Any suggestions on helping my rear delts keep up with my front delts? Any tips?”. ”</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For the bodybuilding “youth” who are still trying to amass muscle, I really would recommend eliminating these types of questions on how to gain muscle fast from their vocabulary for the time being.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Here’s why….</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You shouldn’t let your concentration waver from your immediate goals, which it will if you focus on these trivial issues.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">What is most important thing to focus on right now?</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Get as much raw muscle size and strength onto your body as possible!</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Look, it’s not about whether your biceps match your triceps or whether your chest is at par with your back. These details are only important once you have a solid base but until then, they don’t matter.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you’re still a beginner and have only been training for less than one year, it’s not time for you to be obsessing over these details. Instead, you need to think about how to gain muscle fast by focusing on the basic issues...</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Commit to a weight training schedule that’s sensible and rational, and then stick with it.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Log down each workout you do and put your focus on increasing as much weight as you possibly can each week.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You need to focus on the biggest, hardest compound exercises and push through them with total intensity.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You need to take in 5 or 6 properly balanced muscle building meals each day, every day of the year, without fail.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Focus on drinking enough water, getting all the rest you need, and taking your supplements.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You have to PAY your dues!</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You need to create a program that you can follow long term, because there are no temporary fixes to be had. The fastest path is one that relies on the basics of how to gain muscle fast, instead of focusing on small details.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This is the mindset required for a successful bodybuilding program. You can’t balance out your physique until you have built up some foundational muscle, just like you won’t be able to perform a complex guitar solo until you know the basics of playing guitar.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you study the principles behind how to gain muscle fast, you will realize that it’s not brain surgery, but it does take willpower and hard work. Not until you’ve been “in the trenches” and done everything you can to get yourself that impressive and muscular physique...</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Don’t waste time over-thinking everything... Don’t mull over the finer details of how to gain muscle fast... You shouldn’t even waste time focusing on each little issue that pops up….</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You need to get your ass to the gym and TRAIN!</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Visit <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">here</a> to get the full system NOW!</span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-1458226726105830032010-09-24T14:24:00.000-07:002011-05-21T13:09:41.287-07:00How To Gain Muscle Mass Quickly<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglVx12ZEbsgbnR3ef4giw5fEOYe886bUbnDGjD9lgJNFUUJ3lgQqpv7FSM6PqyLWziESL_e52qC2zfXAD0NgNFgmF_nbixV9z3uNSYjUPdGkhd2VzFtoy3A76yCDrrJJaOYcEyYtADvVDn/s320/Sean+6.jpg" width="320" /></a></span></span></div><div><div style="text-align: center;"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Can it really be that easy?</span></div></div></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Given that there are endless debates, hundreds of articles, a dozen fancy techniques, and no end to the numbers of “muscle building gurus”, all of whom claim to know secrets that will enable you to gain muscle mass quickly….<br />
<br />
It can’t come down to ONE simple, basic truth, or can it?<br />
<br />
It’s true that when you want to create an effective muscle building workout plan, jthere are tons of tiny details that have to be considered... If you REALLY want to gain muscle mass quickly, all you need to do is to add more weights to your workouts consistently.<br />
<br />
All you need are the basic compound exercises like squats, dead lifts, rows, bench presses, chin-ups, overhead presses, and dips, and keep increasing the weights you use as fast as possible... and you might be pleasantly surprised when you discover that this ALONE will help you gain muscle mass quickly.<br />
<br />
If you can increase your dead lift by 150 pounds, your squat by 125 pounds, and your bench press by 100, I guarantee that you will gain muscle mass quickly as long as you have a great nutrition plan in place.<br />
<br />
But there’s a conspiracy afoot….<br />
<br />
If you want to gain muscle mass quickly, you need to lift heavier weights, but many of the “experts” don’t want you to know that. It’s possible that they don’t know it themselves, but there’s a greater likelihood that they want to sell you some gimmicky “revolutionary discovery” to line their pockets with your money.<br />
<br />
They would prefer you hopped around the gym doing a ballet…. doing a balancing act on a Swiss ball…. doing embarrassing but “innovative” exercises... performing numerous supersets... “pumping iron to feel the burn”... concentrating on isolation movements... and signing you up for anything and everything that claims to help you gain muscle mass quickly, instead of just letting you focus on what you should be doing—working on the basics of any bodybuilding program ….<br />
<br />
And this heartbeat involves consistently increasing the reps and/or weights.<br />
<br />
This age old technique holds good even today.<br />
<br />
When it comes down to it, it is not that hard to gain muscle mass quickly when you stick to the basics….<br />
1) Train with basic compound exercises and really push your muscles until they are stimulated into an adaptive response to gain muscle mass.<br />
2) Give yourself time to recover.<br />
3) Start the process over but be sure to increase your weight and/or your repetitions.<br />
<br />
As long as you focus on returning to the gym to do more than you did the week before, you will gain muscle mass quickly and become stronger. You will not gain muscle mass quickly if you let yourself slack off and stop working towards improving your strength. It’s the simplest thing ever.<br />
<br />
Here’s a question to think about….<br />
<br />
When was the last time that you saw a person with skinny legs do 400 pound squats? When was the last time you saw someone with an unimpressive back and shoulders dead lifting 500 pounds? Have you seen a lifter without a well-developed chest and triceps bench press 300 pounds? It’s a rare sight.<br />
<br />
And why is that?<br />
<br />
Ultimately, strength and size ARE correlated, so the dude moving the most weight in proper form (who has a top nutrition plan) is almost always going to be the largest guy lifting weights.<br />
<br />
It’s as basic as that.<br />
<br />
It’s true that there are many small details that also have to be kept in mind if you want to gain muscle mass quickly... but at the gym, all you need to do is focus on consistently lifting heavier weights.<br />
<br />
If you’re more interested in being trendy than getting the job done, be my guest and check out every fancy “breakthrough” plan on the market….<br />
<br />
You need to get back to basics if you really want to get serious about an explosive, no B.S muscle building program that will force you to gain muscle mass quickly and efficiently.<br />
<br />
Start with the basic compound exercises, and believe me they’re not easy... carry out these movements with full intensity... each week, log down exactly what you do... and always put your focus on “beating the logbook” every week; this means you need to add additional weight to your workout bar or up your repetitions with every workout.<br />
<br />
You will gain muscle mass quickly and get that powerful body you deserve as long as you put in this type of effort and are consistent about it. </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Go <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">here</a> to get the full system that will transform your body. </span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-86795799589175048252010-09-24T13:54:00.000-07:002011-04-09T07:17:53.424-07:00The Key To Massive Muscle Growth: Train Your Legs!<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRdglh5XYTNaQVyfvh8E6TdKmvLVUyKjzzmACwrLCf8wz_M5uBTFpTtNDbCs1xApB5M_nTZBepYHCxU3NgMeXT0zjpCCIqn56Da-t5MoPazwUwttTZH2aaVC67sgJP72fXJh4YczXpv8JG/s1600/personalizedworkout1.jpg" /></a></span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; line-height: 18px;">Download the 360BodyPlan Android App - <a href="http://bit.ly/gquuhd" style="color: #3366cc; font-weight: bold;">http://bit.ly/gquuhd</a><br />
Download the 360BodyPlan iPhone App - <a href="http://bit.ly/ek673s" style="color: #3366cc; font-weight: bold;">http://bit.ly/ek673s</a></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></span></span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The big truth out there is that a good portion of lifters in the gym don’t focus on training their lower body to create massive muscle growth.<br />
too much about training their lower body to create massive muscle growth.<br />
<br />
Okay, so a thick pair of quadriceps isn’t a “showy” muscle... and let’s face it, who can remember the last time a woman asked a man to “flex his hamstring” for her?<br />
<br />
Since most people are hell-bent on getting a wide, thick upper body, it’s not uncommon that the other half of the muscles on the body end up ignored.<br />
<br />
You’ll hear every excuse from “I run to develop my legs” or “squats are hard on my knees” or similar, lame reasons just to avoid heavy and hard leg training.<br />
<br />
I cannot even begin to stress the enormity of this mistake...<br />
<br />
It not only looks ridiculous having a ripped, muscular upper body sitting on top of a pair of toothpick-like legs... but refusing to build the lower body actually reduces the amount of massive muscle growth lifters can gain in their chest, back, arms, and shoulders.<br />
<br />
Exercising your legs can do wonders for gaining massive muscle growth—it’s not just a cheap tactic to get you into the squat rack.<br />
<br />
See, most people think of weight training as a simple equation where, if you train muscle X using exercise Y, muscle X will get huge.<br />
<br />
When you have a limited view of massive muscle growth, you run a major risk of reduced results in the gym. They end up accepting mediocre results and are never able to realize their full potential in terms of massive muscle growth.<br />
<br />
The honest truth is….<br />
<br />
The muscle building mechanism within the body is extremely complex; it’s more than just a localized event that happens at the level of the muscle tissue itself!<br />
<br />
A lot of massive muscle growth happens when the entire body as a whole is placed under stress and adapts to it. This happens due to increased testosterone and growth hormone secretion.<br />
<br />
These hormones are seen as the “holy grail” of massive muscle growth because they determine how much or how little your muscles will grow. When bodybuilders inject anabolic steroids into their bodies, they are increasing the circulation of these important chemicals in an effort to get massive muscle growth.<br />
<br />
Now, you want to achieve massive muscle growth but you’re a natural trainee and jamming a roid-filled needle into your butt just isn’t your style; so, you’ve got to discover different ways to speed up the production of these muscle-increasing hormones.<br />
<br />
And what’s one of the most effective methods to achieve this?<br />
<br />
You already know it….<br />
<br />
Intense leg training!<br />
<br />
Do leg presses, lunges, squats, and stiff-legged deadlifts….<br />
<br />
Notice how these exercises can be gut-wrenchingly challenging when they are performed at high levels of intensity? The best thing for massive muscle growth!<br />
<br />
After finishing an all out set of these lifts you may find yourself wishing you had stayed home. That’s because, not only do these lifts involve the largest muscle groups on your body, they allow you to move massive amounts of weight.<br />
<br />
The reality, however, is that these leg exercises can help you get huge because even though they require a lot of mental toughness to stick to, their intense difficulty is one of the key ways to really force your body to rev up its anabolic hormone production.<br />
<br />
When you build up your anabolic hormone levels, it will result in greater muscle size and strength for both your lower and upper body.<br />
<br />
If leg training is not already a regular part of your workout schedule (or treated as an after-thought), you should realize that you are missing out on significant total body gains and it’s time to change that if you want to achieve massive muscle growth.<br />
<br />
I’m dead serious….<br />
<br />
Incorporate a hard and intense day of leg training into your weekly workout schedule. You’ll want to include the most basic compound lifts such as squats, leg presses, and stiff-legged deadlifts; push yourself to the limit and add more weight each week.<br />
<br />
Come back and tell me if you notice massive muscle growth after trying this out for 4-8 weeks.<br />
<br />
If you’re like 99% of the population, you’ll experience that your strength on every single upper body exercise is much more than before... and get ready to witness your back, chest, arms, and shoulders get thicker, too.<br />
<br />
If you truly don’t care about massive muscle growth or the size of your legs, I can’t force you to. At the very least, include hard and intense leg training for the sake of those upper body muscles that you covet.<br />
<br />
It may not seem logical at first... but ultimately, leg training really is one of the major “secrets” to massive muscle growth, especially if you want a ripped upper body!<br />
<br />
Get the Full System <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">here</a> that will help to transform your body</span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-88508943779063598612010-09-24T13:51:00.000-07:002011-05-21T13:10:35.793-07:00Maximize Muscle Growth: Resting Between Sets<div class="separator" style="clear: both; text-align: center;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsXWlrxqJcF6Krf6VrQ2mKrLaw94vH6sVSHem3NbjoeE2xYUddc8pBOxJwuiW8S5ntxsrfAqI2kRNCGHr0FHr2p5oa-pWWWQESQYaauU5zFhMEocgfQnNr4PR5wnzOezzvHhZ0V-cz_8F7/s1600/progresstracker.jpg" /></span></a></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">After a hard set of barbell squats, Bobby re-racks the weight. He has shaky legs, a heart that’s racing and he feels lightheaded as he sips from his water bottle. Hitting the “start” button on his watch, he begins a 2 minute countdown.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Bobby learned somewhere that 2 minutes is the ideal time to rest your body between sets at the gym, so he is going to rest exactly for those 2 minutes and get started again. When the alarm goes off after 2 minutes, he’ll be back at the squat rack, pumping out another set.<br />
<br />
He is walking around, working to catch his breath and readying his body for its next battle with the weights.<br />
<br />
His watch beeps.<br />
<br />
Time’s up, Bobby. He doesn’t feel 100% yet—his legs are shaking, his heart pounding—but the alarm went off so his time is up and he needs to get to the next set. He’s plowing through, in spite of these warning signs.<br />
<br />
He unracks the bar and squats. He wishes he’d had more time to prepare for this set because honestly, his legs are still burning more than is comfortable. He completes the set with mediocre energy, re-racks the bar, and re-sets the timer on his watch for the obligatory 2 minutes.<br />
<br />
Bobby, just like so many other aspiring bodybuilders, is making a huge mistake.<br />
<br />
Thanks to the timer, Bobby is forcing his body to go for it at an effort level much below his actual potential and therefore, is sacrificing his chance to maximize muscle growth.<br />
<br />
Muscles grow as they adapt to stress. Your body adapts to a certain amount of stress when you lift X amount of weight for Y number of reps. You have to constantly push X and Y to higher levels to maximize muscle growth.<br />
<br />
For those who really want to maximize muscle growth, it’s critical to progress in both reps and weight. You need to lift the maximum weight for the greatest amount of reps within a given rep range and push yourself to continually improve from there.<br />
<br />
Due to this, every single set of every workout must be performed with the maximum strength that you can muster. You sacrifice your ability to maximize muscle growth by limiting the amount of weight you can lift. And when you do not rest enough between sets, you’re guilty of making this sacrifice.<br />
<br />
If you want to maximize muscle growth, stop counting the seconds between sets.<br />
<br />
Perform your next only when you can do it with 100% of your strength potential, and not before. A timer won’t do this for you—you need to listen to your body and your instincts.<br />
<br />
Having a set rest period really doesn’t make sense, especially when you consider that there are certain exercises that work the body so much more than others and simply need more rest between sets.<br />
<br />
You can’t put a dead lift and a tricep press down in the same boat, can you? I'll usually be resting for at least 5 minutes after doing a heavy set of dead lifts to concentric muscle failure, sometimes even longer. Since a set of tricep press downs is obviously not as taxing, I can move onto the next set in just two and a half minutes.<br />
<br />
Use your instincts to determine when you can perform your next set with 100% of your strength. Adding this one training technique will have a major effect on your ability to maximize muscle growth.<br />
<br />
Get the full Package Right </span> <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Here</span></a>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-66388894485694981152010-09-24T13:45:00.000-07:002011-05-21T13:10:45.755-07:00Natural Muscle Gain: 4 Fatal Myths<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Yo2vIC5UNE288DfRwLyzyGbFBoajG3UOH6zRC1Od2uKq56b8iIyyc-vaVLpHkHd_4EFBfJtUS6-MoYUx5QrRliy4UCwkxSOfMWjgwwvZAjmcmzWFhuzwJ8eJKEouJntZSmBTXu9lHKES/s1600/video1.jpg" /></a></span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Be careful whom you take advice from when you make a firm commitment to natural muscle gain. There are new fitness websites popping up on almost a daily basis, thanks to the fact that the fitness and bodybuilding is a multi-billion industry.</span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Since everyone is trying to make a buck off you by pushing pills, powders, and “miracle programs,” it’s not surprising that much of the credibility of natural muscle gain is lost.<br />
<br />
Be careful, because it’s easy to fall into pitfalls that could cancel out all of your hard work.<br />
<br />
Here are 4 common muscle building myths that will steer you the wrong way on your path towards natural muscle gain.<br />
<br />
<b>Myth #1</b>: To gain strength and bulk, you need to get a "pump" during your workout session. A bigger pump means more muscles.<br />
If you’re new, a “pump” is what happens when blood gets trapped in your muscle tissue during your workout. You will feel bigger, tighter, stronger, and more powerful because your muscles will swell up.<br />
<br />
Your muscles don’t actually get any bigger, even though a pump feels awesome.<br />
<br />
The sensation can trick you into thinking you’ve had a huge workout, but the truth is that a pump is just increased blood going to the muscle tissue. The only way that you can judge whether or not a workout was successful is through progression. Increasing the number of reps or the poundages from week to week is the only way to progress towards natural muscle gain.<br />
<br />
<b>Myth #2</b>: You will become slower and less flexible if you build up your muscles.<br />
When you grow a significant portion of lean muscle mass, you will become faster instead of slowing down.<br />
<br />
Your muscles are responsible for all your movements such as jumping, running, and throwing. If you have more muscle, you can easily apply more force; that’s the whole truth.<br />
<br />
If you have muscular legs, you’re going to be able to move faster, and the same theory applies to increased shoulder strength—if you have it, you can throw a ball farther.<br />
<br />
<b>Myth #3</b>: Every exercise should be by the book and perfect.<br />
Although good form is important, if you obsess about perfect form, you’re doing yourself a disservice. Don’t try to perform every exercise using flawless, textbook form because this can cause you to increase your injury odds while simultaneously decreasing your full amount of muscle stimulation.<br />
<br />
It’s critical to be sure that you move in a natural manner when you are exercising. It could be something as little as adding a slight sway to your back when doing bicep curls or using just a little bit of momentum when performing barbell rows.<br />
<br />
<b>Myth #4</b>: “Feeling the burn” is a strong indicator that your muscles are getting bigger. ”<br />
This is not true in the least. The “burning” feeling that you get after an intense battle with the weights is caused due to the release of lactic acid, a metabolic waste product, into your muscle tissue.<br />
<br />
Increased levels of lactic acid do nothing for muscle growth, and may actually slow down your gains. Most people do reps in a range of 12 and above, but if you stick to a lower 5 to 7 rep-range, you can limit your lactic acid production.<br />
<br />
Get the No Fail System for Muscle Gain right <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">here</a>. </span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-8279881709048196572010-09-24T13:39:00.000-07:002011-05-21T13:10:54.132-07:00Pack On Muscle Mass By Skipping Workouts?<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL3PuRInDW1yXkosL3m6dKubclEdQxmTTn2TInsAkpLFtEL3QU9oQVDyHkpFiTM07Kskf7B3agAPQaboRGWwaic5xJNfyZ6qq4xgyABIzlo31ZGMdsN1bNB4rtlkQEbiJA75vA5eiffGGs/s1600/TTABMlarge.jpg" /></a></span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">When you want to be successful, discipline and consistency are mandatory.</span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
If you are willing to work hard week in and week out, even when you’d rather stay at home, lie on the couch and relax, you can make things happen.<br />
<br />
For almost everything, I agree with the old adage “80% of success is showing up.”.<br />
<br />
Trying to pack on muscle mass requires the same level of commitment.<br />
<br />
Sticking to your workout schedule is very important, even when it’s the last thing on your mind. You never want to miss a workout if you want to pack on muscle mass and strength quickly….<br />
<br />
Is it really true?<br />
<br />
Here’s a tip….<br />
<br />
Consistency is paramount. Yes, if you want to pack on muscle mass you will need to commit to your workout schedule the vast majority of the time. Bailing on the gym because you’re lazy is not an acceptable approach.<br />
<br />
However, there is an interesting quote from the late Mike Mentzer that goes “Rituals have nothing to do with science.”.<br />
<br />
Bear in mind that the human body is a complex biological mechanism, and that all workouts and recovery periods are not identical to each other.<br />
<br />
In other words, your schedule to pack on muscle mass isn’t going to always reflect what your body needs.<br />
<br />
When you wake up feeling exhausted with achy muscles, and you’re missing that typical excitement on a training day…. don’t you think you should listen to what you’re body’s telling you?<br />
<br />
Obviously, you need more time to heal, so forcing yourself to pack on muscle mass is not the best plan as your efforts will be subpar. If your mind, body, and muscles are still recovering from the previous workout, you should not force yourself into the gym in an attempt to pack on muscle mass.<br />
<br />
In truth, your recovery phase is when your muscle tissue works to heal itself and that’s when muscles are being formed, so it doesn’t make sense to add more intense weight training which is extremely demanding on the body as a whole….<br />
<br />
What’s the benefit of short-circuiting the very process that allows you to pack on muscle mass in the first place? Why not take an extra day to rest and go to the gym once you feel physically and mentally up for it?<br />
<br />
What’s wrong with that?<br />
<br />
If you are inactive for two weeks or more you have to worry about losing size or strength, but not before. Instead, you stand to gain positively in terms of recovering from your previous workout and maximizing your performance in your next workout.<br />
<br />
All you have to do is listen to your body.<br />
<br />
How you pack on muscle mass has nothing to do with rituals, so if you need to rest, rest.<br />
<br />
Maybe your body just doesn’t want to face the weights yet—so don’t force it. And hey, just because some dude said you should “never skip a workout,” doesn’t mean it’s true.<br />
<br />
Don’t get tricked, though...<br />
<br />
Don’t get so cozy with this mindset that you only train to pack on muscle mass if you want to, because you could very easily delay your workouts out of laziness, not because your body isn’t ready.<br />
<br />
You can’t stop your training to pack on muscle mass just because you don’t feel like it mentally—that’s not the advice I’m giving you.<br />
<br />
It’s only when you physically need the rest that it counts.<br />
<br />
Remember this… there’s no harm if you take one day extra to rest, but training your body to pack on muscle mass when it’s not ready to do so could be detrimental. there is no long-term harm in taking an extra day of rest, but there IS the very real and immediate harm of training your body to pack on muscle mass without being fully recovered first.<br />
<br />
Rule of the thumb: If in doubt, take the day off!<br />
<br />
Want more no B.S muscle-building strategies just like this one? <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">Go here</a>!</span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-26180894537839164292010-09-24T13:35:00.000-07:002011-05-21T13:11:05.516-07:00How To Build Chest Muscles: Get Massive Pecs<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRcNlR0NHXEozuMvdYOZ8hK-0RjWnlL_bXUtHARt1kplSKkZfGIJW7bGvg-LOkEG8g7MKacvyzboDYCzG-YT4Nat7VELB76bPmhhPcfVgSr0t5bsy3H9ZAFrZhnQg8TqzawmHQ_EesINlz/s1600/Sean+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRcNlR0NHXEozuMvdYOZ8hK-0RjWnlL_bXUtHARt1kplSKkZfGIJW7bGvg-LOkEG8g7MKacvyzboDYCzG-YT4Nat7VELB76bPmhhPcfVgSr0t5bsy3H9ZAFrZhnQg8TqzawmHQ_EesINlz/s400/Sean+4.jpg" width="400" /></a></span></span></div><div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Every bodybuilder wants to build chest muscles, period.</span></div></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Unfortunately, many inexperienced lifters will slave away on set after set of bench presses and cable crossovers, trying to build chest muscles. The truth is that it’s not that hard to get an impressive chest.<br />
<br />
You will need consistency, effort, and steady progression in both weights and repetitions to build chest muscles.<br />
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A press and a flye are the two basic motions that are widely used when using weights to build chest muscles. Focus on your pressing movements for the best bang for your buck when it comes to chest workouts.<br />
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Flyes certainly do the trick here and there, but ultimately, nothing takes the place of the overall anabolic effect of high intensity pressing movements. Yes, I mean basic, run of the mill lifts like heavy barbell presses, dumbbell presses, and wide-grip dips.<br />
<br />
Look, there are no magic formulas or killer techniques to build chest muscles. The best part is that you can just stick to basic presses, incorporate overload and progression techniques and definitely see major gains.<br />
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To build chest muscles, use these super effective lifts:.<br />
<br />
<b>Flat/Incline/Decline Barbell Bench Press </b><br />
The standard barbell press is a basic exercise in any routine designed to build chest muscles. This compound exercise allows you to work with the heaviest of weights in the given range of motion.<br />
<br />
The incline press is great at putting stress on the upper area of the chest while the decline does just the opposite, making it a cinch to target your lower/outer chest muscles. When you work with the flat bench press, both the upper and lower regions are equally stimulated. It’s critical to add a standard barbell press as a basic part of your routine to build chest muscles.<br />
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<b>Flat/Incline/Decline Dumbbell Press </b><br />
Dumbbell presses are another good exercise to build chest muscles. They have an advantage over the barbell press because they allow for a more natural range of motion and this helps to prevent shoulder injuries.<br />
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This also prevents strength imbalances, since both arms are forced to exert an equal amount of effort. The only problem is that you can’t handle as much weight. Either way, if you want to build chest muscles, a standard dumbbell press is an awesome exercise.<br />
<br />
<b>Wide-Grip Dips </b><br />
Don’t overlook this amazing movement for the chest. Shift the stress from the triceps onto the pectorals by using a wider grip and leaning forward.<br />
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If your body weight is not enough, you can add resistance by using a weight belt. If you want a good compound movement, dips are perfect for chest development.<br />
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<b>Sample Chest Routines </b><br />
Chest Routine# 1<br />
Flat Barbell Bench Press: 2 sets of 5 to 7 reps<br />
Incline Dumbbell Press: 2 sets of 5 to 7 reps<br />
Wide-Grip Dips: 2 sets of 5 to 7 reps<br />
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<b>Chest Routine# 2 </b><br />
Incline Barbell Bench Press: 2 sets of 5 to 7 reps<br />
Wide-Grip Dips: 2 sets of 5 to 7 reps<br />
Flat Dumbbell Press: 2 sets of 5 to 7 reps<br />
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All reps should be performed to concentric muscular failure, and sets should consist of 5 to 7 reps. Log your progress and increase the weight or reps from week to week to build chest muscles.</span></span><br />
<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">Go here</a> for the No Fail Muscle Gain System to change your body NOW</span></span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-50488168664441449262010-09-24T13:31:00.000-07:002011-05-21T13:11:16.448-07:00Good Muscle Building Workout For Ripped Arms<div class="separator" style="clear: both; text-align: center;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI-eYJ7un5RXJWIEQvuHFu0QgUh002YBdcJM98nMpOfvn7HMNjUrHA3iyZFscQjc-qcF5cbSXw9oG2n4-NdAz2tCXOfiSLNGJKStrusyaTbWmCHpoOP1QdRsHc6anZ7hlul47Yhfi8ORmj/s1600/workoutplan1.jpg" /></span></a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It’s a fact that every serious lifter is out to get an eye catching pair of strong, muscular arms.</span></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Imagine tall, peaking biceps resting on rock-hard, horse-shoe-shaped triceps—you know you want them! There isn’t a bodybuilder out there who wouldn’t want ripped, well-developed guns that look like they could just burst through the shirt’s sleeves.<br />
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Without a good muscle building workout, it’s difficult to develop muscular arms, regardless of how high the goal is on your agenda.<br />
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There are three basic truths in designing a good muscle building workout to effectively stimulate arm growth:.<br />
1) In general, the biceps and triceps are small muscle groups.<br />
2) All basic pulling movements for the back considerably stimulate the biceps.<br />
3) All the basic pressing movements for the chest and shoulders stimulate your triceps considerably.<br />
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Upon reviewing these 3 points, what do you notice about effective arm training?<br />
</span> <b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Understand this:.</span></b><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
When it comes to maximum gains in muscle size and strength, your biceps and triceps really only need a little bit of direct stimulation with a good muscle building workout!<br />
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The fact is, though, that we’ve all seen those same uneducated people at the gym, week in and week out, working away at endless sets of bicep curls and tricep extensions.<br />
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If you can grasp that the biceps and triceps get a huge amount of stimulation from a good muscle building workout featuring chest and back training, you’re all set. Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.<br />
<br />
Keep in mind that the gym is not the place where your muscles will grow. Your weight training just sets the wheels of the muscle growth into motion. Your muscle tissue gets built when you are resting and eating, because your body will actually be synthesizing the new muscle tissue during this time.<br />
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Keeping this in mind, it’s important that you don’t over train your muscles. Give your muscles sufficient time to heal if you want to see major results. Did you know that overtraining can actually make your muscles grow smaller and weaker?<br />
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Placing so much emphasis on direct arm movements will work against you in your quest for serious arm growth. Steer clear of the never ending sets of concentration curls and tricep pressdowns. You can easily achieve muscular arms through a good muscle building workout that focuses on heavy chest and back training.<br />
<br />
Keep in mind that this doesn’t mean no doing direct arm training at all; it’s better to just limit these exercises. You can try the following 2 arm routines as part of a good muscle building workout….<br />
</span> <b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Arm Routine #1</span></b><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
Barbell Curls – 2 sets of 5-7 reps<br />
Standing Dumbbell Curls – 1 set of 5-7 reps<br />
</span> <b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Arm Routine #2</span></b><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
Close-Grip Bench Press – 2 sets of 5-7 reps<br />
Standing Cable Pushdowns – 1 set of 5-7 reps<br />
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Take all sets to concentric muscular failure, and then be sure to work towards progression by adding more weight or reps to your workout every week.<br />
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Once you add this manner of thinking to your arm training, the size of your arms will increase drastically. </span> <br />
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</span> <br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Go </span><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">here</span></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> for the The No Fail System</span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-37825058584658002102010-09-24T13:25:00.000-07:002011-05-21T13:11:25.714-07:00Grow More Muscle: Natural Testosterone Boosting Tips<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXq5EpWivdi0ogXpHmg8tL2vI_Cf73TA9MJVmfv3GpFBNTrIPXA3-GEAQyGXkevo5XGUszEB5VcEax7HZ7bAAo6g_yG-pmBRRdAWxdzZEZAvhEYKBEU9rCG5XFp-5AT86ykfV5fzeQSleX/s1600/Sean+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXq5EpWivdi0ogXpHmg8tL2vI_Cf73TA9MJVmfv3GpFBNTrIPXA3-GEAQyGXkevo5XGUszEB5VcEax7HZ7bAAo6g_yG-pmBRRdAWxdzZEZAvhEYKBEU9rCG5XFp-5AT86ykfV5fzeQSleX/s400/Sean+1.jpg" width="400" /></a></span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Testosterone plays a critical role in your ability to grow more muscle, and it is often considered the “holy grail” of muscle growth.</span></div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Testosterone is a critically important muscle-building hormone, and it ultimately determines how much muscle your body can build.<br />
<br />
Check out some of the amazing benefits increased testosterone levels can offer you and your body….<br />
- A boost to your muscle size and strength.<br />
- Lower levels of body fat.<br />
- More sexual endurance and drive.<br />
- Elevated mood.<br />
- A lowering of “bad” cholesterol.<br />
<br />
Good stuff, isn’t it? For sure, so in this article, I am going to touch on 10 simple steps to raise your testosterone levels; this will help you grow more muscle and enjoy all of these incredible benefits. They won’t give you unnatural “steroid-like” muscle gains, but certainly will enable you to grow more muscle...<br />
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<b>1) Make compound exercises your cornerstone for workouts. </b><br />
These are the basic “meat and potatoes exercises” like deadlifts, squats, dips, chin-ups, bench presses, lunges, military presses, and rows, to name just a few. Your body will be forced to increase its production of testosterone because these exercises will put your muscles under major stress at the gym.<br />
<br />
<b>2) Train with maximum intensity and effort. </b><br />
You’re only going to achieve measurable muscle gains if you’re truly willing to train hard. Like I said, the more you stress your muscles at the gym, the greater your output of testosterone.<br />
<br />
<b>3) Your legs should be pushed as hard as your chest, arms, and back. </b><br />
Many of you already know that intense leg training will help you to grow more muscle in your upper body. This is caused in part due to elevated testosterone levels, which are a direct effect of intense leg training.<br />
<br />
<b>4) Increase the consumption of EFA’s. </b><br />
Essential Fatty Acids from foods like peanuts, fish, avocados, and healthy oils like olive, flax seed, and canola oil are a top option for boosting testosterone levels naturally.<br />
<br />
<b>5) Cut down on your intake of soy.</b><br />
When you eat soy protein, you are upping your body’s level of estrogen (the female hormone); this has a negative effect on testosterone levels.<br />
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<b>6) Stay away from too much alcohol.</b><br />
It’s important to limit your intake of alcohol because it has been proven to have a negative effect on testosterone levels.<br />
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<b>7) Cruciferous vegetables are your friends. </b><br />
Radishes, turnips, broccoli, cauliflower, cabbage, and Brussels sprouts all reduce your estrogen levels, making it possible to increase your testosterone.<br />
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<b>8) Bump the stress down a notch. </b><br />
Excess of stress causes the body to release a highly catabolic hormone known as cortisol, which makes your testosterone levels hit rock bottom.<br />
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<b>9) Have more sex. </b><br />
Boosting oxytocin and endorphins, those “feel-good” chemicals, all work to raise testosterone levels, and sexual stimulation is a great way to achieve this.<br />
<br />
<b>10) Make sure that you’re getting your required sleep. </b><br />
You will lower your testosterone levels if you don’t get enough sleep because not sleeping encourages cortisol production.<br />
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You will be looking at a huge increase in your ability to grow more muscle if you follow these tips consistently. </span></span><br />
<div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">Go here for the Muscle Gain Truth</a>.</span></span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com1tag:blogger.com,1999:blog-7122192492278995028.post-64051227322109607952010-09-22T10:38:00.000-07:002011-05-21T13:11:35.161-07:00Grow Muscle Faster By Getting A Proper Sleep<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEPLGokStfZYdo8p5WoQB5rI-HKk3iyRJGvvyJfMWOSF09RRl8kKxNn3M3VtfGGgQHKB-lGeMSuy6W2TEmsjcxd6AdIqXR5b5c-4ulHYn8bHDXn1DxzsWhLI8RrV62ymIhI_9hK6nRXvKS/s1600/exercisedatabase.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEPLGokStfZYdo8p5WoQB5rI-HKk3iyRJGvvyJfMWOSF09RRl8kKxNn3M3VtfGGgQHKB-lGeMSuy6W2TEmsjcxd6AdIqXR5b5c-4ulHYn8bHDXn1DxzsWhLI8RrV62ymIhI_9hK6nRXvKS/s1600/exercisedatabase.jpg" /></a><br />
Although it may not seem like a big deal, the truth is that you will grow muscle faster if you give your body the rest it needs each night.<br />
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It’s important to realize that if you want to see the maximum muscle gains in the shortest time, you have to get to get proper sleep every night.<br />
</span><br />
<div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Why does sleep make a big difference in whether or not you grow muscle faster?<br />
Well, let’s check out how your body reacts when it doesn’t get enough sleep...<br />
<br />
1) You will experience a decrease in mental focus. <br />
When you experience sleep deprivation, your mental state is affected. Even a single night of insufficient sleep can adversely affect your mental focus and your ability to perform complex tasks.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">When you want to grow muscle faster, you have to give 100% at the gym every time, and this is why ensuring that you are mentally focused is so important. <br />
<br />
2) Your physical performance will be degraded. <br />
Sleep deprivation hurts both your mental state and physical performance. If you are not adequately rested, your strength levels go down, and you are less likely to grow muscle faster because you will not be able to maximize your reps or weights.<br />
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You will only grow muscle faster if you focus on steadily increasing the poundage you lift in all of your exercises, and this can only be done when you have the strength to do it. <br />
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3) Your muscles will not fully recover. <br />
As everyone knows, muscles don’t grow while you are IN the gym. Your muscles get big while you rest, sleep, and eat, OUT of the gym.<br />
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When you’re asleep in your bed, your body is working hard to repair and restore damaged muscle tissue. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.<br />
<br />
4) There are negative changes in hormone levels. <br />
When you don’t get enough rest, your body cannot produce the necessary amounts of muscle building and fat burning hormones that you need to achieve your goals. I’m referring to the biggies such as testosterone, growth hormone, cortisol and insulin.<br />
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In effect, if you are sleep deprived, you’re hurting all of those hormones….<br />
a) Cortisol: This catabolic stress hormone stimulates the breakdown of muscle tissue for energy and helps the body store fat in the abdomen. Studies have proven that your body maximizes cortisol production when it doesn’t get enough sleep.<br />
b) Testosterone: The granddaddy of muscle building hormones. If you increase your levels of testosterone, you can build more muscle. Testosterone levels decrease when you are sleep deprived.<br />
c) Growth Hormone: This hormone helps to regenerate your body as well as aids in building and maintaining muscle. When you’re asleep, your body maximizes its growth hormone levels. If you cut into your sleep, you reduce this hormonal surge.<br />
d)Insulin: This is a key hormone that helps your body’s cells get important nutrients. Without enough sleep, your body experiences an increase in insulin resistance levels. So your body will release excess insulin to compensate. Consequently, you can experience excess storage of fat, diabetes, or even heart disease.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Given the above, exactly how much sleep do you think you need to grow muscle faster?<br />
<br />
Of course it varies from individual to individual. Roughly, you should try to get a minimum of at least 8 hours of sleep at night. If you feel the need to sleep for 9 hours or more, get it.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Your goal should to sleep enough so that you’re at your best in the morning. If you find that you typically feel tired and sluggish, you really need to get more sleep.<br />
<br />
Getting enough sleep will help you to build strength and grow muscle faster because it will:.<br />
- Help you to remain mentally focused and energetic.<br />
- Build your strength.<br />
- Help you to recover properly in between workouts.<br />
- Ensure ample recovery in between workouts.<br />
- Up your testosterone levels.<br />
- Up your growth hormones.<br />
- Reduce resistance to insulin.<br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">All this should help motivate you to get more sleep. Sweet dreams!</span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-84589307105272750642010-09-22T10:35:00.000-07:002012-02-23T12:11:09.741-08:00Build Shoulder Muscles In A Matter Of Minutes<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5C77ICZoE9hVNmddyFpLT7ymILJV-VNhP0Yr37ime3Bm7YhNweBXol7XkPMeD0qCqURateDWLKRJZ1bCW-FO5CS3OyBVADFOv5A4ZxmJA_kccRdYOyt6sdzbT7_6SlunHF2lxp_mPUGQz/s1600/calculator1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5C77ICZoE9hVNmddyFpLT7ymILJV-VNhP0Yr37ime3Bm7YhNweBXol7XkPMeD0qCqURateDWLKRJZ1bCW-FO5CS3OyBVADFOv5A4ZxmJA_kccRdYOyt6sdzbT7_6SlunHF2lxp_mPUGQz/s1600/calculator1.jpg" /></a></span></span></div>
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5C77ICZoE9hVNmddyFpLT7ymILJV-VNhP0Yr37ime3Bm7YhNweBXol7XkPMeD0qCqURateDWLKRJZ1bCW-FO5CS3OyBVADFOv5A4ZxmJA_kccRdYOyt6sdzbT7_6SlunHF2lxp_mPUGQz/s1600/calculator1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you’re serious about building a muscular body, developing your shoulder muscles is a very important part of the process. Bodybuilders work hard to get a v-tapered look and a key part of achieving it is by making your deltoids thick and round. And the good news? You can build shoulder muscles with very little work.</span></div>
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.<br />
<br />
Your shoulder is a three-headed muscle that is used to lift and rotate your arm. The anterior (front), medial (middle), and posterior (back) make up the three heads of the shoulder muscle.<br />
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Using a raise and an overhead press is more than enough to stimulate all three heads of the muscle.<br />
<br />
When looking to build shoulder muscles, the overhead press should be your main exercise. There is hardly any other lift that can match the power of this move. Although both dumbbells and barbells can be used for overhead presses, dumbbells offer quicker results.<br />
<br />
Working with dumbbells helps you to move naturally and stops your stronger arm from doing the majority of the work when you are training to build shoulder muscles. In addition to this, the barbell shifts too much of the stress to your upper chest and using dumbbells is a great way to ensure your shoulders bear all the strain.<br />
<br />
The seated overhead dumbbell press is a solid, core exercise to build shoulder muscles. Get some dumbbells and find yourself a bench with a vertical back support. Press the dumbbells overhead, stopping just short of your elbows locking, and lower them back to your shoulders.<br />
<br />
The next exercise to consider is a basic side lateral raise to build shoulder muscles with the help of dumbbells. The medial head of the shoulder is targeted when performing this exercise. This exercise helps you increase your shoulder width and takes you one step closer to attaining a wider upper body.<br />
<br />
Hold your dumbbells with your palms pointing inwards while standing with your knees slightly bent. Bending your elbows slightly, lift the dumbbells to your shoulders and return to the starting position.<br />
<br />
If you are trying to get big and strong shoulders, the only exercises you need are the side lateral raise and overhead press. You can build shoulder muscles without a lot of direct work, since any upper body exercise puts strain on the shoulders.<br />
<br />
A lot of people do too much work to build shoulder muscles and as a result, hinder the outcome. This is why you should avoid isolation exercises for the posterior and anterior heads.<br />
<br />
You are already working the anterior heads during chest pressing movements and the posterior heads with rowing movements. Doing a few extra sets once in a while is fine, but you should really focus on trying to minimize the volume.<br />
<br />
Do not focus on quantity when you build shoulder muscles; focus on quality instead.<br />
<br />
Shoulder routines you can try….<br />
Shoulder Routine #1<br />
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps<br />
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps<br />
<br />
If you want to continue with isolation exercises for the front and rear heads, try the following routine.<br />
Shoulder Routine #2<br />
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps<br />
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps<br />
Standing Front Dumbbell Raise – 1 set of 10-12 reps<br />
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps<br />
<br />
That’s all there is to it.<br />
<br />
Don’t be a slacker—push it to concentric muscular failure on every set and keep it going until you can’t perform further reps without losing proper form. Keep track of your workouts and push yourself for increased performance each week by adding more weight or increasing the number of reps.</span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-64644893275920988762010-09-22T10:30:00.000-07:002012-02-22T08:42:55.722-08:00Building Muscle At Home: Can It Be Done?<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
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<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Aspiring lifters from all parts of the world constantly email me to ask….</span></div>
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> <br />
“Is joining a gym mandatory for building a strong, muscular body? "<br />
<br />
The answer? No! If you want to start building muscle at home you can do it with the right planning and equipment.<br />
<br />
My first 2 years of bodybuilding were spent building muscle at home with basic equipment in my basement, and I ended up getting top-notch results.<br />
<br />
Not everyone can afford a gym membership.<br />
<br />
Maybe building muscle at home is more convenient because of your busy lifestyle.<br />
<br />
If your body isn’t where you want it yet, maybe you're too embarrassed or uncomfortable to train in a regular gym.<br />
<br />
Don't worry, if you want to train at home, go right ahead!<br />
<br />
The time that I spent building muscle at home was fantastic, and even though I currently workout at a gym with my training partner, I definitely enjoyed those years.<br />
<br />
Travel to and from was never an issue. Whenever I wanted, I could slip downstairs into my basement for my workouts and start building muscle at home.<br />
<br />
The music could be as loud as I wanted it to be, without having to worry about those around me.<br />
<br />
I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn't easy okay? ) or train shirtless if I felt like it.<br />
<br />
At the end, I could sprawl out on the floor in exhaustion, content in the knowledge that my post workout shakes were only a few steps away, and I wouldn't have to waste any time driving home.<br />
<br />
It was a great experience.<br />
<br />
The only downside of building muscle at home is that your exercise selection will not be as varied since you most likely won't have access to things like a leg press or calf machine. If you have the money to spend and plan on building muscle at home long term, you can stock up on some workout equipment, but for most people this simply won't be possible.<br />
<br />
The great part is that you honestly don’t need any fancy equipment to start building muscle at home, and most machine exercises have appropriate freeweight substitutions anyway.<br />
<br />
Some basic equipment is all that you need for building muscle at home:.<br />
<br />
A cast iron set with enough weights so that you can continually progress from week to week is the best buy.<br />
<br />
Don’t purchase an entire set of dumbbells because the adjustable kind are much more efficient and cost-effective. When you buy the barbell and dumbbells, choose ones that come together in a single set.<br />
<br />
You need a sturdy bench for doing bench presses and other seated movements. Whenever possible, purchase a bench that can be inclined and remember to get one with safety catches if you want to train on your own.<br />
<br />
You can get these for 15-20 dollars or so, and place them in the frame of your door.<br />
<br />
A full squat rack can be pricey, so it’s typically the trickiest piece of equipment to purchase. Squats are a major component of any solid workout, especially if you don’t have a leg press machine handy.<br />
<br />
If you really can't afford a squat rack then some creativity may do the trick. For safety, when building muscle at home it’s critical to have some sort of apparatus that enables you to unrack a loaded bar and drop it safely if your strength gives out during the lift.<br />
<br />
You should not be squatting if you don’t have a place where you can safely drop the bar while building muscle at home! As many full squat racks provide a chin-up bar on top, it’s easy to kill two birds with one stone if you invest in one of these essential equipments.<br />
<br />
These are the five basic pieces of equipment that you’ll need for your home gym. With these tools in your arsenal, it’s a breeze to perform an effective workout from the comfort of your home. </span></span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com1tag:blogger.com,1999:blog-7122192492278995028.post-2023124821178912962010-09-22T10:26:00.000-07:002012-02-21T11:47:43.328-08:00Burn Fat And Gain Muscle At The Same Time?<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiCJrGxQA8tRbMqm-y2MQYgyw5YfxUEYNCIQI2EtM17rhKl-FCFLq_GD5VoRPxMUocPMnr9ZESewN4odrN7VCDjr1KLsiEiHaAk0wzadFnMYawJ5Ntl7gk_XfANpPVbeH3onZJs1cG04r9/s1600/audiobook.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiCJrGxQA8tRbMqm-y2MQYgyw5YfxUEYNCIQI2EtM17rhKl-FCFLq_GD5VoRPxMUocPMnr9ZESewN4odrN7VCDjr1KLsiEiHaAk0wzadFnMYawJ5Ntl7gk_XfANpPVbeH3onZJs1cG04r9/s1600/audiobook.jpg" /></a></span></div>
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Almost all of the bodybuilders out there want the same thing- massive and well-defined muscles. <br />
<br />
Your goal is to get big and shredded, so it’s only natural to think that you need to burn fat and gain muscle at the same time. <br />
<br />
With visions of getting this “ideal body”, people eagerly dive into their programs headfirst. They want to see results fast, while putting in a minimal amount of work. Almost everyone wants greater bulk, but without any extra body fat. <br />
Let me explain something…. <br />
<br />
There is no way that you can add a large amount of muscle to your body in a small amount of time without gaining some extra body fat. <br />
<br />
You have to understand that this is just how it works and if you really plan to add bulk to your frame, you’d better embrace this concept. <br />
<br />
To promote protein synthesis that leads to muscle gains, you have to consume a surplus of calories. Unfortunately, your body can’t put 100% of your caloric surplus towards muscle growth. Ultimately, there will always be an amount of caloric excess that will add to your body fat, making it impossible to burn fat and gain muscle simultaneously. <br />
<br />
You should start off by focusing on increasing muscle volume, then focus on losing body fat, if you are serious about making dramatic changes to your body in a short period of time – do not bother trying to burn fat and gain muscle at the same time. <br />
<br />
Increasing your muscle mass significantly boosts your body’s basal metabolic rate, so getting rid of your body fat will be much easier after you’ve gained some additional size. That’s why the smartest method is to start with a bulking phase and take it from there. In the end, you’ll find burning fat to be simpler once you build up your muscles, since you can’t burn fat and gain muscle at the same time. <br />
<br />
If you think about what we’ve covered so far, your goal when going through a bulking phase is easy: go for as much muscle size as you can get while minimizing body fat gains. Putting your focus on trying to lose body fat while bulking up won’t work, so your goal should be to try and gain as little as possible. <br />
<br />
This is easily accomplished in 3 key ways…. <br />
1) Stick to an accurate caloric surplus. <br />
Work towards a program of “optimal nutrition” instead of looking for a quick-fix “super nutrition” program. Keep in mind that although you need a surplus of calories to fuel muscle growth, it’s not just about eating as much as you feel like; taking in more calories than you need to build muscle tissue will simply cause you to get fat. <br />
<br />
In general, the caloric surplus you need to help support muscle growth is 15-20% more than the calories that you need to stay at your current weight. It will not help muscle growth if go any higher than this range when consuming your calories. <br />
<br />
2) Pay attention to the actual food sources you’re consuming. <br />
Focus on getting your nutrients from the following big three: lean, high quality proteins, natural high fiber carbohydrates, and healthy, unsaturated fats. <br />
<br />
Instead of just chowing down on everything in sight, focus on eating lean protein sources, maintaining a carbohydrate intake of good carbs to level out your blood sugar, and avoid large amounts of saturated fats. <br />
<br />
As long as you stick to this diet, you don’t have to be worried about figuring out how to burn fat and gain muscle at the same time because you are already limiting the amount of body fat that you’ll add on. <br />
<br />
3) Throw in a moderate amount of cardio. <br />
Implementing 2-3 cardio sessions during your workout week can add to your body’s ability to lower fat gains during a bulking cycle. Longer duration cardio workouts have been known to cause muscle loss, so you should add only 10-20 minutes of high intensity/low duration cardio to your routine. <br />
<br />
Once you’ve achieved your personal muscle size goal, feel free to shift over into a fat loss cycle to focus on maintaining your muscle size while losing fat. <br />
<br />
One thing to remember when bulking up is that gaining some body fat is unavoidable—the trick is to minimize it instead of making a misguided attempt to burn fat and gain muscle at the same time. <br />
<br />
<a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">Click here</a> for the best program fro building muscle. </span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0tag:blogger.com,1999:blog-7122192492278995028.post-52669595063839528642010-09-22T09:35:00.000-07:002012-02-20T10:07:54.814-08:00Gaining Muscle Fast: How To Build A Massive Back<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggenRVZEX4MzS8ZIneld2b1723-T-aj-qER9Wb3_iWSeN8wtilAwdJ-fY3HWuHRuHQdygawht6IA0-a5TtGGb9exjMbpMOy6ZjjfFZFKDP2a-vBpJVl9mmpuosWAKNMdWQmK7W8XSwL7XJ/s1600/mgt-fullpackage1.jpg" style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggenRVZEX4MzS8ZIneld2b1723-T-aj-qER9Wb3_iWSeN8wtilAwdJ-fY3HWuHRuHQdygawht6IA0-a5TtGGb9exjMbpMOy6ZjjfFZFKDP2a-vBpJVl9mmpuosWAKNMdWQmK7W8XSwL7XJ/s200/mgt-fullpackage1.jpg" width="200" /></a></div>
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<br />
I am constantly amazed at how far off-base most people in the gym really are. Almost everyone is desperate to figure out the key to gaining muscle fast, but few people really know how to properly channel their efforts to achieve their goals. <br />
<br />
To most lifters, it's all about building a huge chest and arms. They drive themselves hard every week with bench presses and barbell curls trying to get maximum growth in these two areas. <br />
<br />
Obviously, their dream of gaining muscle fast doesn’t happen. <br />
<br />
Although gaining muscle fast in your arms and chest seems like a big deal for creating a good physique, these muscles don’t do that much if you compare them to other major muscle groups. <br />
<br />
The muscles of the back: traps, lats, spinal erectors, rhomboids, and lower back muscles are so much more important. <br />
<br />
It’s pretty clear why these muscles get neglected by most lifters…. <br />
<br />
1) The back is not one of the “showy” muscles and you can’t even admire it in a mirror. <br />
2) Back training is much more stressful and taxing as compared to training the chest or arms. <br />
3) Most lifters don’t have any idea of the importance of these muscles and their development. <br />
<br />
If you want to know a secret…. A well developed back is what will make you look wide, thick, and powerful in a short span of time. <br />
<br />
70% of your upper body muscle mass is located in your back! <br />
<br />
If you want a strong, thick upper body, all you need are bulging lats and wide trapezius muscles that can be obtained by gaining muscle fast on your back. <br />
<br />
If you want a truly impressive back, you need to get off the bench press, put down the EZ curl bar, and learn about an uncomplicated, step-by-step workout plan that will really help you in gaining muscle fast. <br />
<br />
Check out these four major movements that will properly develop your back muscles…. <br />
<br />
1) Deadlifts <br />
I cannot emphasize the importance of this lift enough. If you need to be gaining muscle fast, there is nothing that comes close to matching the power of a basic, bent-legged barbell deadlift. <br />
<br />
The deadlift gives your entire body a workout and is the most instrumental exercise in developing a strong and thick back. The deadlift stimulates growth throughout the entire back complex and is the cornerstone of any effective bodybuilding routine. <br />
<br />
2) A vertical pulling movement <br />
You want to target your lats and get that v-tapered look from behind, don’t you? Try chin-ups (overhand or underhand), lat pull downs, and v-bar pull downs. <br />
<br />
If your goal is gaining muscle fast, I’d go with the basic overhand chin-up. This will stimulate growth in the lats like no other exercise. <br />
<br />
3) A horizontal pulling movement <br />
Often called “rows”, horizontal pulling movements put major stress on the upper/middle portion of the back and do quite a bit to stimulate your lats. Consider trying bent over barbell rows, dumbbell rows, seated machine rows, or cable rows. <br />
<br />
Stick to a basic free-weight rowing movement when your goal is gaining muscle fast. I normally recommend bent over barbell rows, but bent over dumbbell rows are good, too. <br />
<br />
4) A shrugging movement <br />
Even though this is not as important for gaining muscle fast, using a shrugging movement at the end of the workout can help target the upper traps and develop a mountainous back. Simply use a basic barbell or dumbbell shrug. <br />
<br />
In conclusion…. </span><br />
<div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Deadlifts – 2 sets of 5-7. <br />
Overhand Chin-Ups – 2 x 5-7 reps. <br />
Bent Over Barbell Rows – 2 x 5-7 reps. <br />
Barbell Shrugs – 2 x 10-12 reps. <br />
<br />
You can get major gains in back size and strength with the above routine—it is ideal for gaining muscle fast. <br />
<br />
Ultimately, if you take every set to muscular failure and emphasize quality instead of quantity, this routine provides gives you enough stimulation for maximum back growth, even though it doesn’t look like much. Personally, I've used this same routine for many years and still see steady progress in both back size and strength. <br />
<br />
Maintain a log of your workouts and increase either the weight that you lift or the number of reps that you perform (within the given rep range) on a weekly basis. <br />
<br />
If you perform this workout once a week, your upper body will be thicker, wider, and more muscular than it ever was. <br />
</span></div>
<div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Visit <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">this link</a> to learn more about building muscle.</span></div>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com3tag:blogger.com,1999:blog-7122192492278995028.post-74978391130575014552010-09-21T06:07:00.001-07:002012-02-20T10:07:38.956-08:00Get Massive Muscles By Training Less Often<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGdKdwZeojxcxpeLaQMEPJGccbEX20ttyDN_QiaKjLZUIfKuB4aqOs-upfecL_grvE2qpAWOVDNbV9umWCtV6VLGlgYPKs5G6R_M9VnYKOm4QgjXCWsFLLr1jHWE_lr7z7kW0EBMsMJPTY/s1600/TTABMlarge.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGdKdwZeojxcxpeLaQMEPJGccbEX20ttyDN_QiaKjLZUIfKuB4aqOs-upfecL_grvE2qpAWOVDNbV9umWCtV6VLGlgYPKs5G6R_M9VnYKOm4QgjXCWsFLLr1jHWE_lr7z7kW0EBMsMJPTY/s1600/TTABMlarge.jpg" /></a><br />
<br />
If you put in lots of work, you’ll get better results. This is a well known truth and can be applied to most areas in life. <br />
<br />
When you study hard, your grades get better. Your athletic prowess will improve if you spend more time fine-tuning your athletic skills. If you put in more time in practicing an instrument, you will be a better musician. <br />
<br />
If you spend more time working out, it’s only natural to think you will get massive muscles, right? <br />
<br />
The answer is a big, resounding no! Conventional wisdom doesn’t apply to this area of bodybuilding. <br />
<br />
I know what you’re thinking…. <br />
<br />
“Huh? How can spending less time at the gym let me get massive muscles?”. ” <br />
<br />
That’s a yes! This can really help you to get massive muscles, and when you look at the muscle-growth process from its core, it becomes obvious why. <br />
<br />
When you think about it, you can see that every process that occurs in your body is done to keep you healthy and alive. The human body is a fine-tuned organism designed to adapt to its external environment through millions of years of evolution. <br />
<br />
If we are hungry or thirsty, we feel uncomfortable, we become tanned when exposed to high levels of UV rays, develop calluses to protect our skin, etc. <br />
<br />
So what does the body do when we break down muscle tissue while working out? <br />
<br />
Full points to you if you said, “You get massive muscles”! You get it. <br />
<br />
When you pump more iron than your body is accustomed to handling, it is perceived as a threat to the existing musculature. Since the body thinks that something harmful is happening, the natural adaptive response is to make the muscles increase in size (hypertrophy) to protect you. So, the way to get massive muscles is to keep your body in a state where it is continuously forced to adapt; you can do this by increasing your weight or reps consistently every week. <br />
<br />
That’s not too complicated is it? <br />
<br />
It is, but you do need to realize that your muscles need to heal, so they will not grow bigger and stronger if you don’t give them enough time to recover. Muscles cannot grow if they are not given enough time to recover. <br />
<br />
In order to trigger your body’s adaptive response, you should stick to the minimum amount of volume required to stimulate it, so that you can continue to progress and eventually get massive muscles. Once you push your muscles past their comfort level and manage to trigger that thousand-year-old evolutionary alarm system, you don’t need to do any more. Any more stress to the muscles only ensures that they take longer to recover. <br />
<br />
Most people workout too often and perform more sets than they need too in an attempt to get massive muscles. Most people underestimate the strain of high intensity weight training. Too many people create workout programs that hinder their gains and hold them back from their ultimate goal. <br />
<br />
Work with these 3 guidelines to get massive muscles:. <br />
1) Training more than 3 days per week is a no-no. <br />
2) Workouts should never be longer than 1 hour. <br />
3) Do 2-4 sets for the small muscle groups (calves, abs, shoulders, biceps, triceps) and 5-7 sets for large muscle groups (thighs, chest, back). <br />
<br />
You want to do all your sets to concentric muscular failure and be sure to add more weights or increase the reps every week. If you are really being consistent with your training and working hard, do not stretch your workouts or exercise more frequently, because this can actually impede your gains. <br />
<br />
Visit <a href="http://www.nalewanyjfitness.com/go.php?offer=hintonizer&pid=1">this link</a> to learn more about building muscle the right way.</span>Mark A Joneshttp://www.blogger.com/profile/08876889891586083209noreply@blogger.com0