Getting Ripped And Gaining Lean Muscle 41 Tips

This article will give you at least 41 tips and ideas for gaining lean muscle and getting ripped more than you can imagine.

Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build lean muscle mass and to experience consistent muscle growth. 

In this article, Vince unmasks his own secrets that he used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before. 

In just weeks, you can make the same life-changing transformation.  Find out his advanced muscle building strategies on how to build muscle, fast!

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works.  In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get.  None of these techniques will work alone but by combining as many together as possible you’ll see a huge difference in your muscle growth – faster than before.

1. Begin with 3 full body weight training workouts every 48-hours.

2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout.  By the end of the week you’ll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month.  Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

To See The Other 21 Lean Muscle Building Tips<==== Click Here

Lean Muscle Gains How The Hollywood Celebs Add Muscle

Today let's look at 5 leading actors and the lean muscle building workouts and diet strategies they used. How did they Gain The Muscle and Get Ripped?

via fatburningdietsandworkouts.com

Olympic Lifting For Lean Dense Muscle

The two Olympic lifts, the snatch and clean and jerk, are awesome exercises to build muscle and power. However, both lifts are very technical and most people don’t have the strength, coordination, and mobility to do them correctly. That’s why I like variations of Olympic lifts – particularly the high pull.

What’s so great about the high pull? First, virtually anyone can do it. Second, it’s an outstanding exercise to build the kind of muscle and power that makes you run faster, jump higher, kick harder and deadlift more weight. Third, the high pull, by nature, is designed to be performed explosively. That, of course, ranks it at the top of my list.

Now, even though the high pull is not a complicated exercise, there are some important technique tips. I think it’s actually better to see this exercise in pictures than video. The reason? The combined extension of the hip, knee, and ankle joints (aka “triple extension”) is the most important part of the lift to get right and it’s easier to see in a still picture.

Continue Reading At Gain Lean Dense Upper Body Muscle

Burn Fat And Build Lean Muscle At The Same Time?

Gaining lean muscle while burning fat at the same time may not be easy but it's also not impossible as some would have you think.

5 "X" factors that determine your ability lose fat and gain muscle at the same time.

Gaining muscle while losing fat is not easy, but make no mistake, it
IS possible.

Now here's the truth of the 5 X-factors, and what they mean for you.

1. Overweight people are LESS likely to lose muscle while in a
   calorie deficit

That's GOOD news!

2. Overweight people are more likely to gain fat while in a calorie
   surplus

 This makes TOTAL sense, so you have to be careful with diet.

3. Lean people are more likely to lose muscle while in a calorie deficit

 Uh-oh, this also requires extreme care with your diet.

4. Lean people are more likely to gain muscle while in a calorie surplus

  More good news.

5. Lean people who starved or crash dieted are more likely to gain fat
   when initially going into a calorie surplus (fat rebound/overshooting)

 Fortunately, that doesn't apply to everyone, but if it does,
again it just means you have to be extra careful with your diet.

AND so based on those 5 X-Factors...

The criteria for your transformation nutrition program has been set

Read More about the 5 X Factors To Burn Fat And Build Muscle

Muscle Building On 3 Meals A Day?

Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?


Absolutely...and I'll tell you how.

It's all about meal timing and quantity.

Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.

The problem arises because many people simply CAN'T get more than 3 meals day.

Here's my solution...

1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.

2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.

3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.

4. Do your workout and have your post-workout shake.

5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.

6. Next day, repeat.

That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.

If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great muscle building progress!

Maximize Your Muscle Building

Maximize Your Efficiency: Three "Tweaks" That Will Revolutionize Your Workout

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

Here I present three methods which, when used consistently, will help you spend less time in the gym while getting better results at the same time.

Only applied knowledge is power, so don’t just read, but apply!

Front Loading

Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on.

Therefore, when I create training programs for my clients, I rarely indicate a standard amount of rest between each set. Instead, I’ll indicate a time-frame for all sets to be completed in (for example, 8 sets of 3 repetitions to be performed in 15 minutes - you might recognize Escalating Density Training (http://www.staleytrainingprograms.com) parameters in this example!).

In this way, my client will instinctively attempt to get a “head start” by taking shorter rests between the initial sets, which will permit longer rest intervals for later sets.

Since fatigue accumulates over the duration of a workout, front loading is far more efficient than using standard rest intervals between sets, which is how 99% of all people organize their workouts. Interested in joining the one-percent club? Apply this concept to your workouts starting today— the rewards will be significant and immediate.


Use Antagonistic Pairings

Every muscle in your body has a “partner” (called the antagonist) which is capable of opposing it’s contractile forces. For example, when you perform a biceps curl, the biceps muscle would be termed the “agonist” and the tricep would be the “antagonist.” (the easy way to remember these terms is to think that the agonist is the one that is in agony because it’s performing the work).

As you curl the weight, the motor cortex of your brain signals the triceps to relax in order to allow the biceps to contract. This phenomenon is called Sherrington’s Law of Reciprocal Inhibition. Here’s how we can take advantage of this phenomenon in a very practical way:

You first perform a set of barbell curls, and then rest perhaps 1-2 minutes. For set two, you perform a set of lying dumbbell triceps extensions. As you do so, the biceps muscles are “inhibited.”

The triceps contraction actually forces the biceps to de-activate, which simply means they will recover faster as a result of having performed the set of triceps extensions. You then rest, go back to the curls, and back and forth until all sets for both exercises are completed.

There are three additional benefits to the use of antagonistic pairings:

If you perform (for example) 5 sets of biceps curls one after the other using two minutes of rest between each set, you obviously get two minutes of rest between each set. However, if you perform a set of curls, then rest two minutes, then perform a set of triceps extensions, rest two minutes, etc., you now achieve more than four minutes of rest between two sets of the same exercise, even though the total workout duration remains the same.


Training muscles in antagonistic pairs ensures equal (or at least similar) strength development around both sides of the joint. This is very important for overall size and strength gains, because if the strength ratio between agonist and antagonist is significantly disparate, the brain will reduce your strength levels in an effort to protect your joints.


In the preceding example, as you perform your biceps curls, you are keeping the involved joint warm for your next set of triceps extensions. Over time, this can be very meaningful in terms of joint integrity and health.
Here are a few examples of muscle pairings which correspond to the principles
I’ve just discussed:

Lats & Pecs

Biceps & Triceps

Quads & Hamstrings

Abdominals and Low Back Musculature

Lats & Triceps (biceps are usually heavily involved during most lat exercises)

Pecs & Biceps (triceps are usually heavily involved during most pec exercises)

Use Submaximal Accelerative Efforts

If your best bench press for one rep is 300 pounds, then obviously the most amount of tension you can place on the targeted muscles will be just slightly more than 300 pounds.

However, Soviet force-plate research has shown that a load corresponding to 65% of your maximum capability (195 pounds in this example) can also result in 300 pounds worth of tension, provided that the weight is maximally accelerated. You might argue that there is no advantage either way, since both methods produce approximately the same amount of force.

However, there are distinct advantages to using “submaximal accelerative efforts” as opposed to the maximal weights method:

Using the above example, if you use 300 pounds, you can only perform one rep, and then you’re done. If you use 195 pounds for sets of three using maximum acceleration, you can perform multiple sets— usually between 8 and 12 sets can be performed before there is a significant decline in lifting speed. This allows far more total volume within a session.


When using submaximal accelerative efforts as described above, you’ll always have several reps in reserve on any given set, which means you can dramatically reduce the need for a spotter (although using a competent spotter is still a good idea when using unfamiliar exercises).


Our bodies are essentially hard-wired to accelerate whenever performing difficult motor tasks such as running, lifting, or jumping. In fact, people have to be taught to move slowly, since it is far more efficient (and instinctive) to take advantage of momentum when performing motor tasks such as lifting heavy weights.
If these ideas seem unusual to you, let me stress that the most successful people in life are open-minded.

Have you ever adopted a new habit that ended up having a significant positive impact on your life? The three concepts I’ve presented here have had that effect on my own training, and on the results I’ve achieved for my clients. I’m confident they’ll produce similar results for you as well.


--------------------------------------------------------------------------------



About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

http://www.staleytrainingprograms.com

3 Secrets To Build Muscular Arms

3 "secret" tips for MORE MUSCULAR ARMS...



Hi !

Are you genetically CURSED with "skinny arms"?

Unfortunately, for those people who really struggle with
adding more muscle to their biceps, triceps, and forearms,
the "same old" exercise approach doen't do very much.

What does?

Well, below is a 3-STEP APPROACH from a buddy of mine,
Jeff Anderson (aka - the "Muscle Nerd")

These are the LAST 2 DAYS of Jeff's "big box release" of
his latest program...

..."Muscle Specialization Secrets"!

Jeff only produced 500 boxes (including manual, DVD, CD's
and more!) and they're almost ALL GONE!

If you want to see what all the buzz is about, go to:

How To Build Muscular Arms Now<= Click Now

The article below is a GREAT example of why this training
is so very DIFFERENT from anything else you've seen.

You see, a LOT of people are self-conscious about the size
of their arms.

Jeff's "micro-targeting" approach helps you overcome your
more "challenging" areas by zeroing in on those muscle with a
unique training approach.

For example...

The secret to overcoming "Small Arms Syndrome" is to create
an illusion of more SIZE and WIDTH by working on 3 specific
areas of your arms that will all work toward this one goal.

Here are 3 EXERCISE SECRETS that are guaranteed to bring you
FAST RESULTS:

============================

Arm Training Secret #1: Lateral Triceps

============================

The outer heads of your triceps are the ones that are most
visible both from the FRONT and the SIDE.

By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.

The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.

Only bring your arms up until your forearms are parallel to the
floor and at the bottom of the movement, lock out your elbows
and SQUEEZE your outer triceps hard for 1-2 seconds.

High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.

============================

Arm Training Secret #2: Inner Biceps

============================

The key to using your biceps for this "trick" is to focus more
on the INNER biceps head and go for "width".

You do this by using a WIDER GRIP CURLING MOVEMENT that zeroes
in on the inside area of your bi's.

Here's the best way to do it...

Go to a preacher bench and load up a bar with enough weight to
do 8-12 reps.

Now, go to the OPPOSITE side of the bench as most people go so
that your UPPER BODY is resting on the pad instead of your ARMS.

This means that your arms will be hanging vertically over the
other side where your body would normally be.

This gives you a much better "stretch" in the biceps at the
bottom position.

Next...take a WIDER than shoulder width grip on the bar!

A wider grip is going to hit the INNER area of your biceps much
better...and help with that wider LOOK to your arms we're going for.

============================

Arm Training Secret #3: Pumped Up Forearms

============================

This is a simple...and POWERFUL tactic to hit your forearms HARD!

Grab a few small hand towels (most gyms have these handy for you
to wipe the sweat off of the machines).

Fold them lengthwise and wrap them around the bars you're using
for exercises #1 & #2 above so that it add about another 2-3 inches
to the width of your grip area.

Essentially, you're making a "fat bar" to grip on to and this
GREATLY activates your forearms in these movements!

Using this for exercise #1 above will work more of the "top" or
"outside" of your forearms while on execise #2, it will work more
of the "underside" of your forearms.

(Note: After 2-3 sets with the "towel method", remove them to do
one more set of each exercise WITHOUT the towel so you can get in
one last targeted set to focus on your tri's and bi's)

Give these arm training secrets a try and watch your arms balloon
up in no time!

============================

Want MORE TIPS on how to "micro-target" your arms for increased
MASS?

Why not get an ENTIRE "Specialization Program" for every single area
of your body?!

Jeff Anderson has just released his "Muscle Specialization
MEGA-PACKAGE" that includes:

==> Printed Manual

==> Workout DVD

==> 6 Audio CD's on "Muscle Specialization Secrets"

==> 12 Bonus "Best Exercises" Videos

==> Complete "Resources Disc" With 3-, 4-, and 5-Day Workout Routines

==> Tracking Software

...but there's a CATCH!

This package closes its doors for GOOD this Saturday (or when the
boxes all sell out).

Jeff's only released this "big box" version to celebrate this being
his LAST bodybuilding program he's ever going to produce (he has 5!)

So check it out NOW while the program is still available at:

Build Muscular Arms Now <= Click Now

Jag252

Muscle Building Not The Same Old Muscle Building BS

It's pretty damned embarrassing, isn't it?

No matter WHAT you do...

...no matter how HARD you train

...no matter what SUPPLEMENTS you take

...there always seems to be ONE SINGLE MUSCLE GROUP that absolutely
REFUSES to grow!

================================

Which one is it for YOU?

================================

Upper chest?

Lower abs?

Maybe your shoulders look more like "tennis balls" than "softballs"?

Biceps not keeping up with the REST of your gains in the gym?

Don't worry, you're certainly NOT alone!

Fact is, GENETICS are going to play a role in not only how EASY it
is for you to build muscle...

...but also the SIZE and SHAPE of every muscle on your body!

Now you'd think that this was a good excuse for you to just throw
your hands up in the air and give up, right?

WRONG!

================================

It's time to show even the
most STUBBORN Muscles Who's The BOSS!

==> Muscle Building To The Extreme

================================

Here's the deal...

My friend, Jeff Anderson (you may know him as the "Muscle Nerd"),
has just released his latest muscle-building program...

...and it may just be his crowning achievement!

Jeff is a fitness consultant and former U.S. Army Master Fitness
Trainer who is a die-hard researcher and "tester" (hence the
nickname "Nerd")

Well, he's spent the last 4 years fine-tuning a unique training
method that ZEROES IN on your "lagging" body parts" and literally
FORCES them to kickstart new growth.

And I'm NOT talking about the same old "muscle mag" or forum B.S.
that tells you to simply go into the gym and train a muscle like a
madman until appendages start falling on the floor.

Jeff's developed a complete, scientifically-engineered, muscle
specialization "system" he calls...

..."Micro-Burst Training"!

================================

It's CRAZY - And Here's Why It WORKS...

==> Gain More Muscle

================================

Most "specialization programs" that attempt to target specific
muscle groups DON'T take into account ALL of the body's "anabolic
factors".

They try to reduce "plateau busting" to simply "training HARDER".

Some even tell you to "train LESS" to avoid OVERTRAINING.

Problem is...all of these are pretty much just a shot in the dark.

I mean, how do you KNOW whether you're actually training too
hard...or not enough?

Well, being a former "grunt" in the military, Jeff's belief is that
the best DEFENSE...is a kick ass OFFENSE!

"Micro-Burst" training puts YOU in command of your muscles by
unleashing a programmed "attack" on dormant muscle fibers while
simultaneously igniting certain "hyper-growth" factors your body
uses for mass-building.

Only Jeff's method actually FOCUSES (with "sniper-like" precision)
your body's mass-building efforts...

...into ONE SINGLE MUSCLE GROUP!

==> Building Maximum Muscle

================================

But there's one more little "SURPRISE"
I need to tell you about...

================================

You see, Jeff's "Micro-Burst Training System" is actually...

...a "Mega-Box" that gets delivered to your DOOR!

I know you're used to me mostly sending you notices about
downloadable programs, but Jeff's pulling out all the stops on this
one!

Not only is he shipping out the entire "Training Manual", but
ALSO...

...full length INSTRUCTIONAL DVD!

...3-, 4-, and 5- Day Workout Guides (for EVERY muscle group)!

...complete Exercise Manual of proven "mass-builders"!

...a software program!

...AND 6 AUDIO CD's!

This is a freaking HUGE package...and a killer deal too!

But you have to go and check it out NOW because he's only had 500
boxes made up and this email is going out to over 200,000
newsletter subscribers across the internet!

So go NOW to...

==> Your Muscle Building Success

Trust me...you're not going to want to wait around on this one!

Jag252

Muscle Building Workouts - Leg Training

Calves...Quads...Muscle Building Leg Workouts

Hi

If you haven't seen this yet, you absolutely MUST go check out
Jeff Anderson's "secret smackdown" blog!

Click Now For The Muscle Building Password

Jeff's been asking for all of YOUR best training tips for each
muscle group...

...and he's giving away $100 every night on a "LIVE MUSCLE TV
SHOW" for one lucky poster.

Today's topic is "SHOULDER TRAINING" and all you have to do to
share your own "secrets" is go and post a comment in the blog at:

Post A "Tip" On The Private Muscle Building Blog

While you're there, read the OTHER tips that are available.

(So far, Jeff's covered "Chest", "Back", and last night was
"Leg Training".)

There are now over 400 TRAINING TIPS waiting for you.

Here's a "3-Tip Sample" of some great posts pulled out of
yesterday's LEG TRAINING SECRETS:

(Jeff had a funny one about "Oompa Loompas"!)

=====================================

Calves Training Tip #7 from Vinaey

=====================================

"Calves training:

The weight you use for training your calves is limited by your
ankle strength.

Break that threshold and watch your calves grow.

There are two ways to do this.

1) Strength training shoes (remember the Seinfeld episode?) -
Sounds and looks stupid but it won't be in 5-7 wks when your
legs look like they've swallowed a small animal.

2) For standing/ seated calf raises use both calves to lift up
but only one leg for the negative.

Go heavy! This gives a killer burn!"

=====================================

Quads Training Tip #17 from Paul!

=====================================

"One legged dumbell squats from an elvated box (or those
aerobic platforms work also).

These will allow you to go all the way down to where your butt
should be pressing againt the calf and the dumbbells will be
hanging LOWER than your elevated foot.

NOW you will get a full range of motion and a really good burn."

=====================================

Booty (+) Training Tip #1 from Jeff!

(My "Oompa Loompa Booty Burner"!)

=====================================

"I call this the "Oompa Loompa" technique because of the dance
the little green guys did in "Charlie And The Chocolate Factory".

(Though I'm sure it has a more professional name ;-)

At the end of a massive set of either squats or deadlifts, grab a
light dumbbell (and by "light", I mean about 40 lbs!) and take a
VERY wide stance (double the size of your shoulders if you want
to work QUADS and about shoulder width if you want to work your
HAMS).

Hold the dumbbell vertically with both hands and keeping an arch
in your lower back "squat" down until your legs are parallel to
the ground and squeeze your booty while driving through your
heels to get back to the top position.

Keep your feet pointed out and go for the burn with at least
12 reps to really tear up your legs for a set finisher!

Naturally hits your boo-tay also!"

=====================================

You really should go and check all the other tips out at:

Click Now for Muscle Building Specialization

PLUS...be sure to submit your OWN "Shoulder Secrets" tip for
today's posts and check out the LIVE TV SHOW tonight to
see if you won the $100, ok?

Good luck!

Jag252

Muscle Building Specialization Tips and Secrets

Subject: Muscle Building Specialization Tips and Secrets(+ $100 for YOURS?)


I'm going to make this quick because a friend of mine, Jeff
Anderson (you may know him as the "Muscle Nerd"), sent me over
this email last night asking me to get the word out on some
great training he has coming up this week.

Not only that, he's actually willing to PAY YOU for taking
part in the training!

No, not with some downloadable report...he's giving out cold
hard ca$h!

I'm pasting a copy of the email he sent me below so you can
check out all the details.

Here you go...

====== Pasted Email From Jeff ======

Yo! I need you to do me a favor, ok?

On Monday, October 5th, I'm launching my very LAST
bodybuilding program ("Muscle Specialization Secrets").

Basically, it's a full-blown MEGA PACKAGE that reveals a unique
training new method I've fine-tuned over the last 4 years for
taking even the most FRUSTRATING muscle group and forcing it
to kickstart new growth.

Chest...Back...Legs...Shoulders...Arms...Abs...

...ANY muscle will bend to your will! ;-)

This is actually the same program I've used with my clients and
even some pro bodybuilders who needed to bring up lagging body
parts and it really works like crazy!

Anyway, this is my first PHYSICAL product I'm putting out (DVD,
Manual, buttload of CD's, etc.) and I wanted to see if you
could help me get the word out, ok?

Would you mind sending out the following information to your
newsletter subscribers to let them know?

You can just forward the information on to them so you don't
even need to write anything extra.

LOTS of cool stuff for them beginning TONIGHT (including a
chance to get paid $100 each night this week) so please let
them know ASAP, ok?

Muchas gracias amigo! ;-)

Here are the details...

=========================================

1. 6 Nights Of A *LIVE* Online TV Show!

=========================================

Every night (starting TONIGHT) I'm broadcasting a LIVE TV show
on a special "private access" blog I've set up just for the
topic of "muscle specialization".

I'll be sharing my BEST TIPS for each muscle group, PLUS I'll
be taking personal questions and offering training advice.

This is a PRIVATE broadcast and if you're reading this email,
it means that YOU'VE been invited to take part.

All you need to do to get the VIP ACCESS PASSWORD is go and
sign up at:

Click To Get Access

You can join in from ANYWHERE in the world and listen in for
free using your computer's speakers or headphones.

Each night covers a different muscle group so you'll definitely
want to listen in (and watch)!

=========================================

2. Read Other People's Tips...Share Your OWN!

=========================================

I KNOW that there are a TON of "underground muscle nerds" out
there who have been holding back on their own "secrets" they're
using in the gym.

Well, I want THEM to cough 'em up!

Each day will cover a specific muscle group and I'm asking ANYONE
who thinks they have some unique training advice to share to POST
THEIR TIP ON MY BLOG.

It can be...

==> Something you discovered on your own through your training

==> Something a friend or trainer showed you

==> Something you pulled out of a 1985 issue of Flex magazine

...I don't care!

If it works and it's "cool"...let us hear it!

PLUS, as my "thank you" for contributing...

=========================================

3. Each "Tip" Is An Entry To Get $100 Each Day!

=========================================

Each night, on my LIVE TV SHOW, I'm going to pull out of a hat the
name of someone who contributed a training tip.

The more tips someone submits, the more slips of paper with their
name on it in the hat.

Whosever name I pull out, I'm going to send that person a check
for 100 SMACKERS!

No strings attached...just grab my money and go!

6 muscle groups...

6 chances to offer as many tips as you like...

6 chances to take my money!

PLUS, for even MORE recognition...

=========================================

4. FREE eBOOK: "101 Bodybuilding Secrets"

=========================================

I'm putting together a special "compilation" book filled with the
most unique training methods I and my team of deputy "muscle nerds"
come up with.

If I choose one of your comments on the blog then I'll give you
full credit for submitting it.

You'll NEVER have to suffer a boring social life again when
everyone hears you're an "accomplished author" in a bodybuilding book!

Ok...probably not...but it may impress your parents! ;-)

The catch is, ONLY those who sign up for access to the blog will
get a free copy of the program!

So you MUST go and sign up NOW to contribute to, and GET a free
copy of, the upcoming book when it's released.

Just go to:

Click To Get Access

Understanding Your Training Foundation

Understanding Training Foundation

By Charles Staley, B.Sc, MSS
Director, Staley EDT Training Systems


Although people engage in fitness and sports activities for various reasons, the fact remains that they are inherently physical activities.

So whether you exercise for stress reduction, weight loss, or sport, it makes sense to train in a manner which is consistent with accepted training principles and methodologies. Doing so will make the outcome of training less haphazard and more predictable. It will also enhance the appreciation of movement one should derive from any form of physical activity.

As all coaches know, mastery of a sport is accomplished by developing a foundation before progressing to more advanced levels of training. As accepted as this principle is, many people possess only a vague understanding of what this means in concrete terms. The purpose of this article is to expose the reader to foundational training concepts derived from the world of sports science. And while you might not be a competitive athlete, I believe you can benefit greatly from recent developments in sport science.

One such development comes from Dr. Tudor Bompa, former Romanian rowing coach and currently a professor at York University in Toronto, Canada.

Bompa has developed a useful schema called "The Training Factors Pyramid,"* which can be used to develop long term training plans, based on a foundational progression of factors over time.

The Training Factors Pyramid helps to identify a logical sequence of training factors, and can be used by athletes and fitness enthusiasts alike to identify objectives and evaluate training programs and methods. When problems develop, as they inevitably do, The Training Factors Pyramid can be used to determine what level these problems originate from, which speeds up the corrective process considerably.

The pyramid consists of four ascending levels. The athlete enters the pyramid at the first level—physical preparation. This level is the cornerstone of an athlete's training, because without it, further progress is impossible. Physical preparation refers to the development of what sports scientists call "biomotor abilities"— strength, power, speed, balance, flexibility, agility, endurance, and coordination.

The second level of the pyramid involves technical preparation— or perfecting physical techniques. While some techniques can be mastered with a low level of physical preparation, many cannot. Many currently popular recreational sporting activities, such as in-line skating and rock climbing, to name two, require a fairly high level of physical development before many skills can be practiced.

Of course, technical mastery is not the final objective, for any athlete. We all know of athletes who have beautiful and "correct" techniques, but who lack the ability to apply them in a sport setting.

This brings us to the third level of The Training Factors Pyramid: tactical preparation. Tactics simply refer to the ability to successfully apply techniques in a sport situation. It should be obvious to the reader at this point that technically sound technique must be established before entering level three. Further, the athlete must have a high level of physical development before correct technique is possible.

The fourth and final stage is called psychological preparation—a very important consideration for athletes who hope to compete successfully. But clearly, psychological preparedness— let's just call it confidence— cannot be established if the athlete has not successfully ascended through the previous three levels.

How can The Training Factors Pyramid be used in an everyday, practical setting? Let's suppose you're a serious recreational beach volleyball player, and you're having problems with your spike. The first step is to determine whether or not you can execute a technically correct spike in an isolated situation (i.e., in practice).

If the answer is no, then we go down a level and try to find faults your physical preparation— perhaps you lacks adequate explosive strength to clear the net. Once your physical attributes are improved, you should be more successful in delivering the spike in competitive situations.

If the answer is yes (you can deliver a proper spike), the problem lies in either tactical or psychological development. Both areas are closely intertwined— a lack of tactical skill can obviously impair confidence. And vice versa. Athletes commonly progress well through physical and technical training, but falter in tactical/psychological realms. The solution is more time in the trenches, with careful progression through gradually more difficult encounters. When tactical successes begin to outweigh the failures, confidence increases along with tactical ability.

Although the four training factors have been isolated for the sake of discussion, in reality, they must be integrated if a successful outcome is desired.

For example, is a serve a technique or a tactic? At novice levels of play, it is primarily technical, but at high levels of skill, techniques and tactics are one and the same. Also worth noting is the fact that the direction of influence is not only ascending, but descending as well. For example, the techniques you'll use affect the physical preparation you'll need to do.

Aside from day to day considerations, The Training Factors Pyramid should also form a template for long term planning, as well.

Accordingly, the first several months of training should be dedicated to improving physical attributes, although simple technical and tactical skills may be presented as well. The second phase of training is characterized by developing technical mastery of your sport skills. Physical condition must be maintained, but this involves less work than it took to develop it. Advanced stages of training target tactical and psychological concerns, with comparatively less time spent on physical and technical development.

While achieving mastery in sport involves years of hard work, those years yield far more result when they are spent wisely. The time you spend developing your foundation is miniscule compared to the time it takes to correct long-entrenched errors from years of poorly-conceived and executed training.


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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.


EDT Training System

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