Weight Training Workouts: Squats Building Muscle And Losing BodyFat

Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.

Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.

You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.

Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).

I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!

Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.

This workout is not for sissies, only the strong and mentally tough will survive.

Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards.

The question is, how badly do you want to pack on rugged muscle and transform yourself into a ripped and rugged beast?

If you want it badly enough, then I have the answer for you below.


Follow the Underground Blue Print for Packing on Mounds of Rugged Muscle and Serious Strength while losing tons of BodyFat at warp speed. Click HERE for Details.

Weight Training Workouts:Undergroud Chest Training Secrets

An Insane Exercise That Builds A MASSIVE Chest!

By The Muscle Nerd, Jeff Anderson

In This Chest Training Article:

Why breaking all the rules when it comes to training your chest can lead to greater muscle growth
A "dangerous" exercise for defeating your underdeveloped UPPER CHEST...and how to do it SAFELY!


I hesitate to even write this article for 3 reasons…

One, because it's one of my SECRET weapons for building a massive chest;

Two, I've historically saved it for the EXCLUSIVE privilege of my clients in the Optimum Anabolics Program ( www.optimumanabolics.com); and

Three, because any knucklehead who doesn't follow my instructions to the letter could SERIOUSLY injure himself!

With that said, I'm going to throw caution to the wind and let you in on one of the most advanced chest building exercises you'll ever use.

But I MUST warn you…

It breaks one of the most important safety rules of working out (although I'll show you a safe way around this later on)!

Well, here goes…

My guess is that you're currently busting your ass on the flat and incline bench presses, pressing the bar up in the air from mid-chest level, in an attempt to really pack on some mass to your pecs.

But have you ever heard of pressing to the NECK ?

OUCH ! Just thinking of that bar crashing down on my Adam's apple makes me want to dial 9-1-1 .

But first let's discuss the benefits of this popular exercise from the master of muscle, Vince Gironda, and then I'll tell you how to avoid having to dust off your will.

Your pectoralis major actually is made up of four separate divisions which require different movements to effectively train them.

While the regular bench press can target the mid-chest area pretty well, it falls short of expectation in developing the upper and interior chest regions.

Failure to properly train these areas can mean a poorly developed chest due to uneven growth.

On the other hand, performing a flat bench pressing movement to the NECK area actually forces your UPPER and INTERIOR , as well as EXTERIOR regions of your chest to pull together like never before in a team effort to REALLY pack on the mass!

Here's how to do it SAFELY …

ALWAYS use either a Smith Machine with a SPOTTER . IMPORTANT: NEVER, NEVER, NEVER ATTEMPT TO USE A REGULAR STRAIGHT BAR, EVEN WITH A SPOTTER AND WHEN YOU USE THE SMITH MACHINE, ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!!!

A spotter should be someone you KNOW understands how to “spot” someone, preferably someone you've worked out with before.

If you don't have a spotter, use a set of DUMBBELLS to be safe.

Keep the amount of weight much LOWER than usual until you learn how to perform the movement properly.

On a FLAT bench (the exercise is actually LESS effective using an incline bench), with a MEDIUM grip, and starting from the “up” position, SLOWLY lower the bar (or dumbbells) to neck level, keeping your elbows pointing out AWAY from the body.

Focusing on contracting your chest muscles, raise the bar/dumbbells as quickly as safely possible back to the start position.

Perform 3 sets of 8-15 reps.

By REALLY hitting these hard to reach areas and ALSO calling upon the larger areas of your chest to perform this movement, you can stimulate MANY more muscle fibers resulting in explosive growth for the entire chest region.

Give it a try, be safe, and oh yeah, one more warning…

This one's gonna make you hurt the next day!

Underground Chest Training Secrets

Build Lean Muscle And Burn Bodyfat

Training With Weights vs "Weight Training"



Just a word of warning:

I will be using the term "bodybuilder" or "bodybuilding" to refer to anyone who wants to build lean muscle and burn bodyfat in this article.

That means you.

Yep... you are a "bodybuilder." That does not mean you want to look like a monster on stage and pose in front of thousands of people wearing nothing but your undies.

That means you want more lean muscle and less bodyfat -- that's it.

With that in mind, here's something you have to know:

Bodybuilders do not "lift weights" -- we "train" with weights.

We use weights as a tool like a sculptor uses a hammer and chisel.

The object of the game is not to lift some heavy weight from Point A to Point B and back. That's weight lifting. "Bodybuilding" is about making the muscle you want to change do all the work.

Here's two ways to do it:

1. Lower the weight and focus: Most people are just concerned with the lift itself. "Get this weight off of me!" seems to be the unconscious mantra. This will not get the job done. In fact you may end up looking bulky rather than sleek... or just not change at all. Instead, lower the weight slightly, slow the pace down (especially on the descent of the movement) and picture the muscle in your mind doing ALL of the work. Literally put your mind in the muscle. You will be amazed at how different the same exercise feels with this degree of concentration,.

2. Contract, hold, release: At the top of any movement, contract the muscle hard. Hold that contraction for a second or two, then release it and lower the weight slowly. This will not only cause faster muscle growth (that is a good thing) but also demand that you use less weight to get the job done. This means your joints -- shoulders, knees, elbows -- will last a lifetime. At 45 my joints are in perfect health. Protect yours at all costs.

Just remember: You are not just lifting weights when you train for muscle shape and "tone" -- you are a sculptor. Treat your tools and your body with that degree of care.

I cover many more tips on how to build lean muscle and burn bodyfat faster in my book "7 Minute Muscle".

Read more here:

7 minute muscle <--- more muscle in far less time

Get That Six Pack Abs Look: Interval Training And Weight Training

Get That Six Pack Abs Look - Interval Fat Loss Training And Weight Training

Despite the misleading infomercials, the perfectly chiseled fitness models in the
commercials did NOT get their perfect body and six pack abs by using that Carb
contraption they got their perfect bodies and six pack abs through REAL interval fat loss training, weight training and REAL nutrition strategies.

Forget What The Infomercials And Celebrity Diet Gurus Tell You They Don't Work.

Interval Fat Loss Training And Weight Training Work.
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You should know by now that spot reduction is a myth. You don't get six pack abs or lose body fat by doing 1000's of crunches No amount of ab exercises or using the ab gadjets will get you six pack abs or serious loss of body fat

.Only by interval fat loss training, weight training and healthy eating will you burn off that unwanted body fat that will then allow your abs to show.

Interval Fat Loss Training and Weight Training Workouts Efficient and Effective for losing body fat to get that six pack abs look.

Six pack abs and permanent body fat loss are obtained with the use of interval fat loss training with the use of compound exercises.

What are compound exercises? They are exercises that use multiple muscle groups for Interval Fat Loss Training and Weight Training.

*Squats
*Deadlifts
*Bench Presses
*Cleans
*Clean and Presses
*Pull-ups
*Dips
*Mountain Climbers
*Burpees

For the ultimate in lean muscle gain and to lose body fat for that six pack abs look these are the exercises you should be using. You could put together a workout of 3-5 of these exercises 3 times a week and you would have an excellant weight training and interval fat loss training workout.

Oh and by the way these workouts shouldn't take you more than 40-45 minutes for weight training and 20 minutes for your Interval fat Loss Training. Doing them on seperate days.

By focusing more on interval fat loss training, weight training and using multi-joint compound exercise as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout which increases your loss of body fat, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone

Using compound exercises when doing weight training and interval fat loss training is proven to increase your metabolism which in turn is causing you to lose body fat long after your workout is over. Having lean muscle as opposed to higher levels of body fat causes body fat loss at a higher and faster rate.

Interval Fat Loss Training and Weight Training Lose Body Fat Get Six Pack Abs

Over the last 10 years, scientific research has indicated a couple of very important
things to us about weight training for body fat loss and the six pack abs look. First of all, lifting heavier weights while exercising leads to a higher caloric consumption by the body in the period for about 1-2 days following the workout when compared to lifting light weights with high repetitions.

So thats why 6-8 repetitions per set is better than 12-15 reps per set when it comes to stimulating the metabolism for losing body fat permanently.

Have you noticed in our talk about losing body fat and getting six pack abs I haven't even mentioned any abs specific exercises? That's because with weight training and interval fat loss training workouts of compound exercises you are indirectly working your abs.

Stop thinking doing hundreds of crunches and other ab specific exercises stick to interval fat loss training and weight training workouts just doing ab specific exercises are not going to create enough of a metabolic response in your body for you to lose belly fat.

I often get asked what the best types of exercises and workouts are for losing body fat in order to get six pack abs. The problem is that most people who need to lose body fat looking to try to uncover their six pack abs are searching for some miracle six pack abs workout that is going to slash the fat off their abs in no time. The Six pack abs miracle workout? Interval Fat Loss Training.and Weight Training.

Get That Six Pack Abs Look Forget The Hype And Gimmicks Use Interval Fat Loss Training and Weight Training. For Losing Body Fat





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Keys To Motivation and Self Confidence

Motivation Keys To Lose Fat, Build Muscle and obtain all your Fitness and Life Goals.

"Knowing Is Not Enough; We Must APPLY.

Willing Is Not Enough; We Must DO."

To get fit and healthy takes a lot of work. With this blog I try to bring you what I believe are the best resources to aid you in your quest to get that six pack abs look.

People can sometimes find it hard trying to do the same routine each and every week. Which is why I preach to you about using variety in your workouts. Variety can help in keeping your mental focus and motivation high.

You see, the knowledge that you gain from reading through my materials is only one small piece of the puzzle. If you don't actually get up off your butt and TAKE ACTION, you'll get nowhere, and very fast.

Doing the same workouts over and over is a motivation killer. Eventually you get bored and stop doing your workouts. There are ways that you may be able to avoid this and continue on your quest to get fit and healthy.

The root behind the right motivation to get fit and healthy is why you even wanted to start at all. If you wanted so much to lose weight, add lean muscle and get that six pack abs look then that would be your primary motivation to follow an exercise and training program. Then all you need to do is to keep reminding yourself every day why you are doing what you do and what you want to get from it.

The 4 Keys and Motivation To Get Fit And Healthy

1) Knowing What You Want
2) Knowing Why You Want It
3) Know What The Cost Is Of Achieving Your Goal
4) Pay The Price For Achieving It

Are you REALLY committed to changing everything about the way you look and feel? Then take action. Get serious.
So let's start with what your inintial motivation was to get that six pack abs look. See which of these apply to you or add your own.

1) Be Healthier
2) Confidence having a tight, firm body can be a real confidence booster.
3) Have more Energy lets face it life today is hectic being physically fit can give you the energy to do anything.
4) Better Sex yeah I had to throw that one in. But it's true.

There are others of course but you see where I'm going with this.

One of the most important keys to sticking to your exercise program is having the proper motivation. In short, without the proper motivation you would not be able to stick to any fitness routine, long enough to achieve any results.

Motivation is something that does not happen in an instant. Motivation needs to be worked at. Just when you can find enough motivation, it can also be easy enough to lose. Remind yourself of what your motivation was to start with.

One way of reminding yourself of the what you are doing to keep the motivation up is learning to have a visual image of what you want to look like. If you want to get that six pack abs look, you might want to have a visual image of what you will look like after achieving your goal.

Another way to keep your motivation up while on an exercise program is by not doing it alone. Find someone with the same fitness goals you have. This way, you have someone who can give you the motivation to do better. Having a friend to work out with can help provide you with the necessary motivation that you need to keep going.

Another way to keep up your motivation is by keeping track of your progress. Try to have a record of your previous weight or size and try to keep track of the changes on a weekly basis to give you an account of the pounds that you have lost and the inches that have melted away due to your hard work on your goal to get that six pack abs look. Just by keeping track and being aware of the positive changes would even give you more motivation to do better and keep going.


“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

Sensible Muscle Building Build Muscle Fast

Do You Know How To Gain Muscle Fast?

By Vince Delmonte The Sensible Muscle Building Approach



Could you teach me how to build muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help me look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to build muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to build muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for building muscle. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to build muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.






Sensible Muscle Building take The No Nonsense Muscle Building Challenge


4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to build muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to build muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle Building 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to build muscle fast by not following the herd and training smarter and not harder Will you?

No Nonsense Muscle Building: Sensible Muscle Building Tips

No Nonsense Muscle Building can show anyone skinny guy or hardgainer how to gain weight and build muscle, even if you have failed to build muscle in the past.

Below are five muscle building tips from no nonsense muscle building that everyone hardgainer or not should be using to build muscle.

*Eat More Calories...Much More*

The biggest reason most skinny guys and girls fail to build muscle is their insufficient calorie intake.

In order to gain weight and build muscle you need to be eating a larger amount of calories per day in order to build muscle.

As a general rule , you want to multiply your current bodyweight in pounds by 24 to achieve your daily calorie goal. For example if you weight 150 pounds you should be aiming to consume (150 x 24) 3,600.

This is a simplified formula, and there are other factors to consider. No Nonsense Muscle Building shows you how to measure bodyfat and necessary caloric intakes accurately, for your specific goals.

* Total Body Workouts *

In addition to an nutritious diet, the need to follow a proven total body workouts can't be emphasised enough.

Many hardgainers are still using the old split workouts you see in the magazines splitting your upper body and lower body, working each body part once a week.

No Nonsense Muscle Building shows you how to organize and plan your workouts to get the maximum muscle building benefit. By doing 3 or 4 total body workouts per week, you are guaranteeing that your muscles are being stimulated enough to build muscle. The goal here is to stimulate as much muscle as possible each time you hit the gym.

* Use Compound Exercises *

Compound exercises are the best way to stimulate muscle building and get the most muscle building bang for your buck.

Free weights exercises like Squats, Deadlifts and Bench Press, Rows, Presses, Cleans work the big muscle groups, as well as forcing you to utilize minor stabilizing muscles. This results in faster muscle building, and a more efficient workout time...meaning you spend less time down the gym.

No Nonsense Muscle Building focuses on compound exercises for muscle building as fast as possible, with particular reference to the "big basic" exercises such as Squats and Deadlifts (as mentioned above), since these get you moving as much weight as possible each workout session.

* Change Up Your Workouts To Prevent Stagnation *

No Nonsense Muscle Building believes in change. Many skinny guys and girls fail to change up their workouts on a regular basis, meaning that they often see initial muscle building gains, which tend to trail off after a few weeks. The main reason for this is that your body is getting used to stress which is being placed upon it.

No Nonsense Muscle Building takes the approach that in order to see consistent gains in muscle building you need to make your body keep "guessing". By changing up your workouts regularly, through rep and set numbers, and exercise variations, you keep your muscles "on their toes" and continue to see sustained muscle growth over time.

No Nonsense Muscle Building provides you with over a year's worth of workouts, and how to best use them and change them to fit your own goals. This enables you to build your own workouts in the future.

* Understanding and Harnessing Your Natural Hormones *

Many people tend to overlook the role that your natural hormones play in muscle building. By understanding them, and learning how to use them to your advantage you can see impressive muscle building gains, without resorting to pills, potions and of that other junk.

No Nonsense Muscle Building shows you the role your hormones play in everyday activity and how best to use them to your advantage and get an edge in your muscle building.

From sleeping patterns to what you eat, No Nonsense Muscle Building shows you how to maximize the positive muscle building hormones in your body, and minimize the existence of the negative ones - since these can really sabotage an otherwise sound workout and nutrition program. It also shows you how to maximize your testosterone levels by choosing the exercises that increase them substantially.


No Nonsense Muscle Building step-by-step muscle building system exclusively for young guys and old guys who have tried everything else and still can't gain clear, defined, eye-popping muscle mass!