Full Body Workouts Gain Lean Muscle Part 3

Full Body Workouts The Fastest Way To Gain Lean Muscle And Get Stronger

In part 1  Chad Waterbury outlined three of the reasons why to gain lean muscle full body workouts are so effective, along with cool sample lean muscle workouts.

Now he going to show you how to design your full body workouts with two specific goals in mind: gain lean muscle or max strength gains. I don’t know any natural guy who thinks he’s too big and strong.

Before I get to that, let me quickly touch on one reason why there’s so much controversy surrounding the body part split vs. full body workouts.

You see, it’s common for people to look for training advice from the biggest guy in the room.

That’s why every guy who’s looking to gain muscle wants to know how Dorian Yates, Ronnie Coleman, or Jay Cutler trains. That’s exactly what I wanted to know back in my teens. And many bodybuilders with massive amounts of muscle follow some type of body part split.

 Yet, I’m telling you that full body workouts are the best way to gain lean muscle.

*** Side Note: Guy’s don’t get thrown by the references to the pro bodybuilders Chad is talking about, these full body workouts are prime for our purpose to gain lean muscle.***

Why the discrepancy between Full Body Workouts And Body Part Splits ?

First, and most obvious, is the fact that every top bodybuilder uses huge amounts of steroids and is a genetic freak.

These guys can gain muscle on virtually any type of program – but that’s not really important.

What’s important to remember is that a bodybuilder is near his genetic limit to gain muscle (even with boat loads of steroids in the equation), so to gain muscle he has to go through extreme levels of training to add an extra 8-10 pounds to his frame.

If a pro bodybuilder wants to add a half-inch to his 19″ arms he has to train them with an insane amount of intensity and volume because, as I said, he’s near his genetic limit. By default, a bodybuilder will follow a body part split because full body workouts simply aren’t possible when you need that much volume and intensity.

So for the other 99.9% of guys out there(*** that’s us the lean muscle crowd***). I’m talking about natural guys with average genetics who still have plenty of muscle left hidden in their physiology, full body workouts to gain lean muscle are the way to go.

I’ve experimented with every type of training system out there to gain lean muscle or get stronger over the last 16 years. If a body part split added muscle and strength fastest, or if it was best for fat loss, I’d be extolling the virtues of it right now. After all, I don’t own any stock in a total body training company.

Make no mistake about it: if a million bucks were on the line to transform a natural lifter as fast as possible, even the biggest proponents of body part splits would have the person follow a program of full body workouts to gain lean muscle.

Body part splits are for elite bodybuilders that just need to gain muscle to specific areas of their body. If you’re someone who needs to add 15 or 20 pounds of muscle to your entire frame, full body workouts will get you there in one-third of the time that a body part split takes.

Now, The Good Stuff: Training To Gain Lean Muscle And Get Stronger.

Full Body Workouts for Strength

When strength is the goal you must lift heavy. I prefer three reps per set with the heaviest load you can handle. The overall volume of the workout must be kept low so your body can recover within 48-72 hours. For rest, I recommend following a circuit style of training because by the time you repeat an exercise you’ve had a few minutes of rest.

One big misconception about rest periods is that they must be passive. To get three minutes of rest between sets of deadlifts you shouldn’t just sit around for three minutes because it’s a waste of time. Furthermore, sitting down for minutes at a time doesn’t help. You could be training upper body movements during that time without any negative impact on your recovery between sets of deadlifts.

Here’s a sample full body workout for strength.

Load: 3RM for all sets. You can adjust the weight up or down with each round, the weight doesn’t have to be static. It should be the heaviest load you can handle for 3 reps.

1A Upper body pull for 3 reps
Rest 45 seconds
1B Upper body push for 3 reps
Rest 45 seconds
1C Squat or deadlift for 3 reps
Rest 45 seconds and repeat 1A-1C twice more (3 rounds total)

Two or three exercises per workout works well for maximal strength training.

Full Body Workouts Gain Lean Muscle Fast

In order to gain lean muscle fast, you should lift as heavy as possible. However, hypertrophy requires more volume per workout than pure strength does. Since you can’t lift super heavy with a high volume the relationship between intensity (load) and volume must be like Goldilock’s porridge: just right.

We Train To Gain Lean Muscle Full Body Workouts Take Less Time And Work

I’ve found that a volume of around 25 total reps per exercise with a load you can lift no more than 6 times the first set is ideal. The rest periods can be a little less than for maximal strength, however, it’s still ideal to get as much rest between exercises as possible. This is why, once again, I favor a circuit.

Here are three examples that all follow the rules I just mentioned, but each takes a slightly different path to the finish line. Use whichever version best suits your available time.

To Gain Lean Muscle Example #1

This first example is based on doing as many reps as your body can handle at any moment. Therefore, there’s not a target number of reps in each set. I wrote about this type of training, and the value of it, in my book Huge in a Hurry.

Load: start with a weight that allows no more than 6 reps for the first set and continue using that same starting weight until you complete 25 reps per exercise.

1A Upper body pull for as many reps as possible (AMRAP)
Rest 30 seconds
1B Upper body push for AMRAP
Rest 30 seconds
1C Squat or deadlift for AMRAP
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for AMRAP

Rest 30 seconds and repeat 1A-1D until you reach 25 reps of each exercise

Example #2

Another way to reach 25 total reps is with the classic 5 sets of 5 reps (5×5) combination that Bill Starr made famous.

Load: the heaviest weight you can handle for 5 reps with each set. The load can change throughout the workout.

1A Upper body pull for 5 reps
Rest 30 seconds
1B Upper body push for 5 reps
Rest 30 seconds
1C Squat or deadlift for 5 reps
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for 5 reps

Rest 30 seconds and repeat 1A-1D four more times (5 rounds total)

Example #3

In this example you’ll complete 8 rounds and do 3 reps per set. This is the type of training that most guys prefer because it works incredibly well to gain lean muscle fast.

Load: the heaviest weight you can handle for 3 reps with each set. The load can change throughout the workout.

1A Upper body pull for 3 reps
Rest 30 seconds
1B Upper body push for 3 reps
Rest 30 seconds
1C Squat or deadlift for 3 reps
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for 3 reps

Rest 30 seconds and repeat 1A-1D seven more times (8 rounds total)

Three to five exercises per circuit in these full body workouts to gain lean muscle is recommended in any of the above three samples.

Be sure to revert back to part 1 since it’ll answer many of the program design questions that you’re probably asking yourself right now. In that installment I show you how to switch exercises throughout the week so you’re not repeating the same full body workouts.

In part 4 Chad will tell us about all the tricks he uses to create some of the most intense and effective fat-burning workouts you’ve ever seen.

Part 1 Gain Lean Muscle With Total Body Training

Part 2 Full Body Workouts Gain Lean Muscle Faster

Gaining Lean Muscle Without Gaining Fat

Same as fat loss, gaining lean muscle begins with calories. Eat to many calories thinking that you'll keep gaining lean muscle won't work. You'll just get fat.

via fatburningdietsandworkouts.com

Build Muscle Mass Without Getting Fat

Let Vince Del Monte Show
You How To Gain Muscle
Mass Without Getting Fat

There is absolutely No Reason why you can’t Gain Muscle Mass without Getting Fat.

Vince Del Monte has been a best-selling author and National Fitness Model Champion and has helped over 100,000 people online since 2006.


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Bulking up and eating like crazy, to gain muscle mass, is one of the most controversial topics in bodybuilding today...



Some people say bulking is a thing of the past… others say it’s a necessary evil for serious muscle gains, and insanely effective way to gain muscle mass. (Including us... well... until a few months ago.)

How To Gain Muscle Mass Without Getting Fat

Inside The Death of Bulking report you’ll discover...


•7 reasons why high calorie bulk up diets won’t produce any more muscle growth than ingesting an ideal amount of calories.

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•Vince includes the exact meal plan he's used to pack on the 7.4 pounds of pure muscle! Consider this your late Christmas gift! (pg 8 and 9... feel free to print it off).


•How bulking up sabotages the number one anabolic hormone in your body. This hormone is your only shot at packing on pounds of muscle and without it you’ll NEVER get big and ripped.(Go to pg 21-22)


•Traditional mass building bulking up diets can be considered a form of self-castration (ignore this one if you’re a guy and enjoy wearing a bra). In plain English, crazy bulk up diets can convert your own testosterone into the female sex hormone estrogen! (pg 24)


•How bulking up can completely shut down your bodies most powerful fat burning hormone. (Find out on pg 26)



Inside the The Anabolic Amplifier Effect report you'll discover...



The most anabolic substance known to man.... more powerful than any drug! (Get shocked on pg 3)


How strategic "yo-yo dieting" for muscle growth DOES work for the purpose of gaining lean muscle mass. (Answer on pg 5)


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Learn the exact period of time to spike your calories to increases protein synthesis, improve nitrogen retention, and trigger your body to produce more anabolic hormones such as IGF-1 (insulin like growth factor), testosterone, and insulin. (Starting on page 12)

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Hardcore Muscle Building Workout

The Beast Barbell Workout Hardcore Muscle Builders Only

All you need is a Barbell and 2 milk crates, fancy stuff, eh mate??!!


Start with the empty barbell and perform 2 rounds of this barbell complex to get warmed up


A) hang clean & press

B) back squat

C) reverse lunges

D) high pulls

E) RDLs


After 2 rounds do some push up variations and some ab work along with soft tissue work.

By now, the radio should be blasting and you understand that it's GO time.

Keep rest periods between sets short and hit a few hard sets of each exercise below, NO, this is NOT a circuit.


It's HEAVY time.


Move BIG weight, Grip it and Rip it....


Simple, NOT Easy.


Stay focused.

1) Clean & Press from the floor each rep


2) Hang Cleans


3) Reverse Grip Rows


4) Sumo Deadlift


5) Traditional Deadlift


We need more BEASTs roaming the earth.

Step up and do your part.



"Underground Strength Coach" Reveals 'Old-School' Training Secrets Guaranteed To Double Your Strength, Triple Explosive Power, and Create An Indestructible Iron-Physique...

Muscle Build Your Muscle Building Workouts

Image by SSCusp via Flickr

I have 2 muscle building videos for you today. One is from Vince De Monte at No Nonsense Muscle Building. Vince (formerly skinny Vinny) is the guy known for taking the skinniest of guy's and packing muscle on them.


The second is from Sean Nalewanyj of Muscle Gain Truth. Sean understands the process of muscle building completely. he knows that building muscles is not easy at all. A quote from his book reads like - "Building muscle is one of the simplest things to understand but one of the most difficult to implement".


Muscle Building Exercises & Tips For Skinny Guys
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Be one of the 5% yeah it takes work alot of work but it is well worth it when you start seeing the results.

If you are Serious about Building Muscle then these two guys can help you big time.

Building Muscle Workouts Olympic Style

How to Build Muscle- Olympic Style

While watching the summer Olympics the last few days you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters. These guys certainly know how to build muscle more effectively than most average gym rats.

For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.

So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.


1.Instead of triceps pushdowns do parallel bar dips.

Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?

2.Instead of barbell curls do close grip chin ups. Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.


3.Instead of bench presses do chain or strap suspended pushups. While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.

4.Instead of flyes with dumbbells do them with your bodyweight. These were a favorite chest builder of the first Mr. Olympia, Larry Scott. He preferred doing them with gymnastics rings but you can also do them on the TRX Straps. Either option is great and will pack size on your chest.


5.Instead of leg presses, leg extensions or leg curls do double and single leg squats. When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.


6.Instead of crunches and sit ups do all of the exercises listed above. Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up. Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.

If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above.But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.

Now you know how to build muscle, Olympic style. Stick with these time tested exercises and all of the others listed in  Muscle Gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.

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 The Time To Take Action Is Now!

This is a letter I got from Vince Del Monte. If you downloaded his free report that I told you about a few days ago you may have got this too. read it and take it to heart. Because believe me when I tell you Vince does. Does Vince make some money doing what he does from you buying his product? Yes! (but not as much as you might think).

Here is the thing Vince does genually care. He is very committed to helping any and everyone he can. Maximize Your Muscle has been a labor of love and an intense study of getting past your genetics and building the body you have dreamed of.

And That is what Vince really cares about. Helping you get to your muscle building goals. So here is what Vince had to say.

This is a letter that is not like any you have received or I have ever written...

 I believe that YOU are a unlimited being and have unlimitedpotential for unlimited possibilities. Just like champions in life, from any endeavor, you have a physical body and a mind to activate vivid images of how you want your body - and your life - to look.

 There is something absolutely incredible about you.

 Not only can you walk, talk, think and breath but you can buildsomething great with the potential you have. What are you going to build with the rest of 2010? You could build a business, a house, a relationship, a career, atrip or the greatest physique you have ever revealed. Do you have the COURAGE to start today?

 I'm tired of "thinking about it" Lets give it a shot! CLICK HERE>>> Stop sitting on the side lines. Get in the game. Refuse to let others get what they want while you stand by and watch. The world has way too many people living in rocking-chairs andnot enough people JUMPING IN with both feet and going for it.

 As you build your dream body and life, your family members,friends and work colleagues will be inspired by your passion andenthusiasm to want more in life than the norm. It's people like you who have the chance to make the world abetter place. Did anyone ever tell you that you have a real greatness insideof you? Has it ever dawned on you that this greatness deserves to berecognized by you? What are you waiting for? The year 2020? Can I count on you, to ACT TODAY? YES! I'm going to START TODAY.


Take home message: You have untapped and uncommon potential and you owe it toyourself to challenge that potential. What is a goal that is important to you in 2010? Building thebody you desire and deserve? Today is the time to put yourpotential towards that goal. Anyone you know who has aworld-class body has made the decision you're making now. It pains me to think that people live lives that are not areflection of their true potential.

 It makes me sad. What ashame. What a waste. Refuse to live life defeated. Whether you struggle from pastfailures, bad habits or negative thinking - it's never too lateto turn a corner and start doing what others consider impossible. I urge you to take this golden opportunity to try MYM for a low-risk $1.00 30-day trial and see for yourself the dramaticincreases in muscularity and leanness.Maximize Your Muscle <<<<<<< Join Us Today Make Today "The Day"! In 2-days 831 new members have joined Maximize Your Muscle with apositive belief system to create greatness within themselves.

 I am so, so excited to coach these unique individuals and help themrecreate themselves, reinforce good habits and beliefs and makesure they are on the right path. I am confident that each of them will achieve their goals and a few of my super elite transformations will earn a spot to befeatured in a future phase of Maximize Your Muscle, all expensespaid to the destination of the filming. Nothing like a little competition to bring the best out of anyone.

 I hope you take this message seriously and JOIN US before midnight tomorrow so that you can challenge your potential and then blow beyond it. So what are you waiting for? Give me the word, by signingup and you can feel the life-changing results it will bring.That's a personal promise you can take to the bank. Let's make 2010 a special year for you! Youdeserve to give yourself the BEST. I Have Nothing To Lose And So Much To Gain!"

Until next time, Vince Del Monte  Maximize Your Muscle.

Building Muscle Workouts Maximize Your Muscle Is Live

Maximize Your Muscle is LIVE!

But it won't be open long...

Very shortly Vince will SHUT DOWN the site for another 4-months, which is why he is totally hooking you with the most SHOCKING offer

Vince has ever made you... IF you qualify...

"Yes, You May Be Surprised That It's NOT Impossible To Win The War Against Your Genetics, And You Can Prove It To Yourself For $1 (plus s/h) With The First Edition of the New Maximize Your Muscle System—Specifically Designed to Exploit All TWELVE Unique Targets of Bodybuilding to Make Certain 2010 is Your Most Muscular Year EVER."

This is truly a gift for action-takers who want to blow beyond their genetic potential and take their body and life to a whole new level and make plateaus a thing from the past.

Suppose that's NOT you, please leave your kit on the shelf for someone else who is more serious and qualified.

Let me stress: please be sure to see if you even QUALIFY and meet Vince's 2 requirements to come on board because frankly, membership in the MYM monthly series is NOT for everyone.

Fact is, when Vince released MYM to 100,000 people in January, he had 957 people sign up, which PROVED this only appealed to VERY SERIOUS people prepared to make a continuous level of commitment.

Do you qualify?

The opportunity to MAXIMIZE YOUR MUSCLE is not for guys who sporadically workout or rejoin the gym off and on. This is not for you if show up late, slide out early, cheat your rep counts and hold anything back. Do Not Try Out The First Phase if you just can't get your shit together.


This may only be for the top 1% of my readers who are really serious. We're not trying to hit your genetic potential… we're crashing through your genetic limits and taking your gains to a whole new level!

Maximizing Your Muscle requires a continuous level of commitment. This is serious. We are serious. We are serious body builders dedicated to packing on intimidating size by exploiting all TWELVE unique targets of bodybuilding

YOU WON'T FIND ANYWHERE ELSE!

If you're looking for an advanced monthly muscle routines and exclusive coaching to grow beyond your genetic limits… keep looking… THERE IS NONE!

Until now!


You may think you've tried every program to build muscle, but until you target all twelve anabolic targets with Maximize Your Muscle, you're not even close to having a perfect physique.

For $1 to try it what could you possibly lose? Maximize Your Muscle  <= $1 gets you started to your best body ever!

Building Muscle Workouts Your Chance To Maximum Muscle Building

I have been telling you about Vince Del Monte's new program Maximize your Muscle (you did download his FREE report I Hope). Well Vince is opening the doors to Maximize Your Muscle with a trial offer for $1. Take advantage of this opportunity to blow past your genetics and let Vince train you.

At last build muscle and burn fat to get that head turning body. Let me now turn it over to Vince and give you more info.

Here's My Promise to You When You Try Out The First Phase in the Maximize Your Muscle Monthly Series...

Never Again Will You:

Just lift weights and hope good things happen. No longer will you just work a little harder and hope your muscles grow.

Believe that declining or slowed progress is normal. No longer will you experience disappointing weight training results forcing you to conclude you are the owner of bad genes.

Settle into a complacent maintenance mode. Face it, most guys know their workouts are not reinforcing muscle growth but they continue with random workouts out of fear they will lose size if they try something different.

Follow a training program without even considering why it should work. It's no wonder so many are dissatisfied with their results and just whine and complain and make excuses.

Rely on programs that have the plateau built right into the program! No longer will show up to the gym and crank out training sessions blindly in hopes of good results.

Let me share the details:


Each month's issue of Maximize Your Muscle is a 20-page hardcopy newsletter that will include a brand new advanced muscle routine that will put you on a collision course for getting muscular faster than ever. Here's what you get in each 20-page hardcopy newsletter:

1. Advanced Muscle and Secrets and Science. Each month we'll target 1 of the 12 anabolic targets that have the greatest impact for muscle growth. Most guys are lucky if they are hitting 2 or 3 of them.

2. One-of-a-Kind Advanced Muscle Routine. This months' featured workout is called, 100 Rep Muscle which I have never mentioned or revealed until now.

3. The Achiever Mind-Set: Not only are you going to learn how to blow past your genetic potential in the gym but also out of the gym so you can fulfill your potential in all areas of life - in your schooling and/or profession, your relationships, your fiances and lifestyle. You'll see how I've achieved some massive goals by the age of 30.

4. The Supplemental Edge: Discover what supplements are necessary to prime your body for maximum growth before you even step food in the gym. This is beyond my basic protein, creatine, multi, and EFA recommendations.

5. Muscle Meals In Minutes. Each issue will include a brand new dietary ritual, anabolic muscle meal and advanced strategies to prime your body to become a muscle building and fat burning machine.

6. Vinny's Inner-Views: This newsletter goes beyond just the physical. I'm going to take you beyond your overall potential in life.

 How?

 By pulling back the curtain to reveal my inner views which brought me success in all areas of my life: Family, Friends, Faith, Fitness, Fiances and Fun... (and with my fiance Flavia :) ) You won't find a bodybuilding or fitness author go this deep anywhere else in the world. I have a feeling this part of each issue will be your favorite section to read each month!

Each month you'll also get a 2-hour DVD! I will be sending you the lynchpin of the whole system to begin your advanced muscle training and man is it going to blow you up!

Rarely is there anything "new" but 100 Rep Muscle is truly revolutionary for so many reasons you'll read tomorrow.

Plus each month I've include the real difference-maker... it's interactive, that's all I'll say and you can read that tomorrow too.

Lastly I'm sending you something super cool and stylish to store your collection of monthly workouts in so that you can stay organized and motivated.

I'm also sending you a 2-Disc CD-Set called Blow Beyond Your Genetic Potential which reveals everything about the 12 anabolic

targets that make up this system.

You're probably wondering how much this investment is going to be! How much it's going to be to get a world class fitness champion and author as your own personal coach. I recommend you make a decision BEFORE you see the investment tomorrow. This can be your little test to see how serious you really are.

Tomorrow, when you see an email addressed, "I need your mailing address," make sure you close the door and read the entire page uninterrupted because I'm looking for the right people to work with and I have 2 requirements to even try out this program.

You might not even meet the requirements... Everything will be explained on the website tomorrow and I really hope you have the courage to try this out.

To blowing beyond your genetic potential in 2010,

 

P.S. Remember, I only have 1000 kits made. I picked this number because I have a readership of 100,000 and I figure only my top 1% will go for this.  I anticipate all 1000 units will fly off the shelves....FAST. Don't hesitate tomorrow but PLEASE make sure it's right for you before joining. Have a great day.

The $1 trial offer ends at Midnight on Thursday and becomes $10 so take advantage of this Now

 

Maximize Your Muscle

Building Muscle Workouts 5 Solutions To Build Muscle

5 Solutions to Skyrocket Muscle Building Results


By Joel Marion and Vince Del Monte

In the last two articles we’ve laid out 6 of the biggest reasons you may not be experiencing the results you DESERVE from your muscle building efforts, including:

1. Lack of frequency

2. Not enough “room” for muscle to grow

3. Muscular imbalances

4. No “down time”

5. Nervous system inefficiency

6. One-dimensional training

And today comes the fun part. Today, we’re going to FIX all of the above problems by providing you with some dynamite solutions to set your muscle building results on fire.

Are you ready? I hope so - let’s jump right in.

Solution #1: High Frequency Training

As mentioned in the previous article, the more you can stimulate a muscle to grow, the more it will grow. Revolutionary, I know.

But as simple as that sounds, so many people are still stuck training a muscle group once a week, and so many others don’t have a clue on how to effectively up the frequency of their training…so today, we’re going to provide you with some real solutions.

That said, what exactly are the major components to effective high frequency training?

1. Utilize a full body or half body approach (ie. upper body vs. lower body split)

2. Vary the stimulus with each session

And essentially, that’s it.

Here are two examples, one with a full body approach and one with a half body approach:

* Full Body Approach *

Day 1 - Full Body (6 movements, 4 x 10)

Day 2 - Full Body (6 movements, 10 x 4)

Day 3 - Full Body (6 movements, 3 x 25)

Day 4 - OFF

Repeat

* Half Body Approach *

Day 1 - Upper Body (5 movements, 4 x 10)

Day 2 - Lower Body (4 movements, 4 x 10)

Day 3 - Upper Body (5 movements, 10 x 4)

Day 4 - Lower Body (4 movements, 4 x 10)

Day 5 - OFF

Day 6 - Upper Body (5 movements, 3 x 25)

Day 7 - Lower Body (4 movements, 3 x 25)

Day 8 - OFF

Repeat

With the above two approaches, you stimulate each muscle group via multiple set, rep, and volume ranges throughout the week, up to 5 times weekly. The results are PROFOUND when compared to once weekly training. Seriously, if you’ve never done this type of training, get ready to experience, see and feel the results after just one week.

Solution #2: Loaded Passive Stretching

In our previous article we talked about fascia tissue being a limiting factor for muscle growth due to its lack of elasticity and regulatory feedback. We also mentioned that this tissue CAN be stretched, although few people know how to nor take the time to do it.

And here’s the best part: it requires ZERO additional time in the gym as you can do it between your work sets.

The technique, known as loaded passive stretching, is intense, deep stretching done while muscles are already in a “pumped” state to facilitate the stretching of the fascia tissue in order to create more room for muscle tissue to grow.

This is NOT normal, passive stretching. This is deep, heavy stretching done with an external load.

As an example, a loaded stretch for the pecs would be to: after a set of dumbbell bench presses, grab a pair of moderately heavy dumbbells and sink into the bottom position of a dumbbell fly. Now hold that position, not relaxing and not contracting, allowing the weight to stretch out your pumped pecs. Repeat the stretch in between sets of any chest exercise you do, up to five times per workout, but only when your chest is in an already “pumped” state (several sets in to an exercise).

This type of stretching is NOT fun and it can be rather painful, but it’s also very rewarding. Of course, should you try it, be mindful of the difference between “proper” pain and “injury” pain.


Solutions #3: Specialization to Correct Muscular Imbalances

The issue of muscular imbalances and regulatory feedback was discussed in our previous article as well, and the ideal solution here is to effectively “specialize” any lagging or weak body parts to balance out antagonist muscle inconsistencies. For example, if your pecs are overpowering your back, you’ll want to take some time off from training pecs directly (perhaps only doing a few heavy sets per week to maintain strength) while heavily concentrating on your back.


Here’s one example way to do this:

Day 1 - Full Body Workout

Day 2 - Back specialization

Day 3 - Full Body Workout

Day 4 - Back specialization

Day 5 - Light back recovery

Day 6 - OFF

Repeat

Bringing up lagging body parts is essential to your muscle building success while avoiding stalled results due to regulatory feedback, or even worse, injury. Start incorporating it today.


Solution #4: Structured Deloading


While frequency is important, it’s not possible to go “all out” and maintain that level of intensity while training frequently all the time. This is where structured deloading comes in.


Two of our favorite deloading protocols are:

1. The “Off” Week - Once every 3 to 4 months, take a week completely off from resistance training

2. The “Light” Week - Once every 4 weeks, half the total volume of the previous 3 weeks

For example, if you were doing 4 movements @ 4 sets of 10 for your main training cycle, for the deloading week you’d then perform 2 movements for 2 sets of 10.

Structured deloading allows you to go HARD during the “on” weeks without burning out, and also allows recovery time to set you up for “supercompensation” once your next training cycle begins. Supercompensation is just a fancy way of saying “take some time off, and then to compensate, your body will have an even greater adaptive response when you return to your normal training.”

Go hard and then back off; it works like a charm.

Solutions #5: Multi-dimensional Training

If you want to hit each type of muscle fiber along with each type of muscle growth, you need to break away from one-dimensional training by varying the stimulus given to your muscles by using a variety of training methods. Here are just a few different ways to activate different fibers and growth responses:


* Heavy Training

* Light Training

* High Volume Training

* Increased Time Under Tension Training

* Lactic Acid Training

* Density Training

* High Threshold Motor Unit Training

* CAT (compensatory acceleration training) - fast/explosive movements

* Varied Tempo Training

* Rest-pause Training

* Superset Training

* High Intensity Training

And the list goes on and on.

If you’re looking to truly MAXIMIZE your muscle and achieve the fastest results possible, then your training program must be comprehensive. It must target the full spectrum of muscle building stimuli, and unfortunately, most trainees only manage to target one or two.

Hello plateau.

Multi-dimensional training yields multi-dimensional results.

Go Now and Download Your FREE Report Maximize Your Muscle Building

Building Muscle Workouts: Gain Muscle And Build A Big Back

How to Gain Weight & Build a Barn Door Sized Back by Jason Ferruggia of Triple Threat Muscle


If you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.

When it comes to uncovering the secrets of how to gain weight you need to realize that the back muscles make up a huge portion of your total musculature and that developing them will add countless pounds to your frame.

So how do we go about developing all of the muscles of the back? Firstly we have to address the traps which start at the neck and go all the way down to the mid back. These can be worked most effectively with dead lifts, shrugs and hang cleans. Deadlifts can be done for anywhere between one and twenty reps. Shrugs are best kept at 6-12 reps and cleans should usually be done for six reps or less.

Next on the list are the smaller muscles around the shoulder blade area which are the infraspinatus, rhomboids, teres major and minor and rear deltoids. These muscles work during all forms of rows. If you are really looking to get the most bang for you buck and to work as many muscles as possible then stick with big compound rowing exercises like dumbbell and barbell rows. These will work most muscles in your back. But if you are more advanced and want to isolate and directly target some of these smaller muscles you can do that with face pulls, bent over lateral raises, scare crows and external rotations.

These smaller isolation type exercises are not necessary but can help prevent imbalances and can put the finishing touches on a well muscled back. Unlike other isolation exercises like leg extensions and concentration curls, these exercises actually do serve some purpose and are effective at building size and strength and preventing injury. When utilizing some of these smaller isolation exercises be sure to keep the reps in the 8-12 range as that is what seems to work best for these muscles.

The lats are next and are the muscles that stick out under your armpits and give you the appearance of width. They make up a great deal of the total back musculature. To really increase the size of your lats and thus the width of your back, focus on all variations of chin ups and the occasional higher rep set of pulldowns.

Lastly we have the erector spinae which is basically the lower back musculature. This area extends from the top of the glutes up to the traps. A well developed set of erector spinae really stands out and lets people know you are way more than all show and no go. There is no better lower back exercise than the deadlift and its variations. Some other great erector spinae builders are good mornings, back extensions and reverse hypers. These exercises should be done for 6-20 reps, while deadlifts can be done for 1-20 reps.

While everything written above is important and should be considered, you could ignore all of it and just deadlift on a regular basis and still develop a very impressive back. Whenever someone asks me how to gain weight I tell them to eat a lot and do deadlifts.

Deadlifts are the king of the back builders and work every muscle group. If you are pressed for time, stick with deadlifts. If you have more time to dedicate to building a big back do two sets each, twice per week of some type of deadlift or lower back exercise (deads should only be done once per week as they are very tough to recover from), shrug, upper back “isolation move,” compound row and chin up.

**********

For more advice on how to gain solid muscle visit Triple Threat Muscle take your muscle building to a whole new level.

Building Muscle 1 Key To Muscle Gains

Triple Threat Muscle Building

Stop over thinking. That’s it. That’s one very important key to fast muscle growth. It’s that simple. Stop doing that and instead focus on what’s really important and you’ll grow a hell of a lot faster.

Every day people ask me what angle they should set the incline bench to, should they do hill sprints or sled sprints, whether they should wait two hours or two and half hours between meals, if they should do six reps or eight reps on dumbbell presses, if they should rest between arms when doing 1 arm rows or do both arms and then rest.

It’s all way too much thinking and over analyzing. Stop stressing yourself out over all the minute details that make very little difference in the big picture.

The majority of people who fail to gain any appreciable amounts of size and strength do so because they over think, over analyze and bang away on the keyboard more than they actually eat, sleep and train.

Simplify it all and your results will come much faster. Not to mention the fact that your life will be a lot less stressful.

Muscles get bigger when you apply a stress they are not used to and then feed them properly and allow them adequate time to recover.

How much stress is enough? A lot less than most people think. Muscle growth can be stimulated in just a few hard sets.

Your goal is not to get the most massive pump possible. Skinny guys tend to chase the pump during their workouts. It’s one of the reasons why they remain skinny. Doing an extra three sets of curls because it temporarily makes your arms a half an inch bigger is a waste of time. It does nothing to contribute to real muscle growth. The pump is just a rush of blood in the muscles. It’s not real, lasting size. So don’t obsess over it.

The easiest way to stimulate growth is by lifting heavier weights or doing more reps with the same weight (up to a point). Anything over twelve reps on most exercises will be a waste of time for most people. Hardgainers are better off sticking with ten and under. Advanced guys can get away with higher reps, occasionally; especially on lower body exercises.

So your goal is to beat your training journal every week. It helps to have a training partner and to try to beat him as well. The more motivation the better. Just get stronger, no matter what it takes. Do this three or four days per week and don’t spend more than an hour in the gym.

If your numbers are going up you know you are recovering properly and that your training is on point. But the scale needs to go up too. So make sure you are eating enough to make that happen. You can do that on the Paleo Diet, the Zone Diet, a vegetarian diet or whatever works for you. When all is said and done the most important thing is that you eat clean, organic food and get the necessary calories required to make the numbers on the scale go up.

You don’t want to get fat in the process, so the majority of you (except the genetic freaks whom we all envy yet secretlydespise) will need some type of cardio or conditioning to keep body fat levels in check. By far and away the number one choice here would be some type of sprinting. Do this once or twice per week. And get really good at jumping rope.

Simple, right?

Now stop thinking and start growing.

Jason Ferruggia

PS. For a simple, yet brutally effective muscle building program with everything you need to know laid out in one fully detailed, step by step manual, pick up your copy of Triple Threat Muscle Building today.

Building Muscle Tips For Building A Stronger Back

110 tips for a WIDER, THICKER BACK!

Hi

The "muscle specialization" training tips are piling up at
Jeff Anderson's "secret smackdown" blog!

Click Now Building Muscle tips and secrets

I pulled out 3 BACK TRAINING TIPS from yesterday's posts
for you to check out below (killer!), but get this...

So far, Jeff (aka - the "Muscle Nerd") has given away $200
to people who have posted their very BEST training tips!

And TONIGHT is another chance for you to win the drawing
yourself on the topic of...

...LEGS!

Do you have a "ninja muscle thrasher" of a leg, calf, or
booty exercise?

Read about something in a muscle mag or fitness magazine
that made you go "hmmmmmm"?

Want to nab a cool 100 SMACKERS just for posting it for
all the other blog posters to see?

It's all at the special "V.I.P. Blog" at:

Click Now -> muscle building workouts

Even if you DON'T have your own tip to offer, you MUST go
and see what others are posting!

It will LITERALLY change your workouts!

Monday was "CHEST DAY"

Yesterday was "BACK DAY"

...and there are over 300 TIPS posted so far so there's
DEFINITELY a TON of great info waiting for you!

Here are 3 cool BACK TRAINING TIPS pulled out of yesterday's
posts from "Average Joe's & Jane's" just like YOU...

Check 'em out:

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

Back Training Tip #19 from Tim!

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

"Crazy name but incredible results...

...'Supine, Twisting Single Arm Pulls'!

Use a Smith machine or squat bar with the bar at about waist
level.

Sit under bar, grab bar with both hands (overhand grip) so
hands are together/touching.

Walk the feet out until you're hanging with arms vertical -
then step back in about a foot, separate feet to slightly
wider than hips.

Release grip on one hand and reach up. Pull body up while
twisting into/towards the arm you're hanging on with - until
you touch the bar with the armpit of the free hand.

Progressions & regressions can be made by adjusting foot
placement and stance width.

Works lats, obliques, SITT muscle group, core (keep body
straight) and ego - yes ego.

People may look at you funny while you're doing this exercise,
until they see you with a back that you could land aircraft
onto!"

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

Back Training Tip #16 from Joe!

(BTW...these tips from Joe are a MUST since I'm a big
believer in "pull ups"! ~ Jeff)

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

"When performing a pullup, focus on pulling with your ELBOWS
instead of your hands to get up there.

When you pull with your hands, you will cause your biceps
to come in play.

You should think of your hands are merely 'HOOKS', to hold
onto the bar.

As you pull up, arch your back and squeeze you shoulder
blades together at the top.

Lower yourself back down to the starting position but keep
tension on the lats in the bottom position.

You do NOT want to relax the lats. Now go back up for the
next rep.

You must learn to pull with your elbows and back muscles
and not with your hands.

This is the key to making sure that the back gets worked
mostly and not the biceps."

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

Back Training Tip #36 from Alex!

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

"Isometric exercises are extremely benefical because they
do not require weight.

Grab a bar and set it up under a bench and pull up against
the bench to work your back.

Do 3-4 sets of isometic holds for 8 seconds with 60 sec
rest period.

Add this in to regular workout for benefits.

Remember to breathe violently with isometric exercises as
you pull bar against bench."

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

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

Click Now for muscle building success

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

Good luck!

Jag252

How To Build Muscle Fast: 41 Tips Today 1-8

How To Build Muscle Fast 41 Tips

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 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.


Read more about Vince DelMonte and his program at Sensible Muscle Building

Rep Ranges And Building Muscle Workouts

Rep Ranges And Muscle Building Workouts

In the following Q&A response, Tom Venuto gets deep into exactly what happens in the body in response to the various rep ranges. This is a FASCINATING read.

Powerlifters often don't look as strong as they are and bodybuilders often look stronger than they really are. The difference can be attributed to the rep ranges that comprise the majority of their training programs -the difference between the neural and metabolic adaptations these rep ranges influence.

What happens within the muscles in response to different rep ranges? By Tom Venuto

Dear Tom,
What actually happens within the muscle (metabolically and physically) in response to the various training protocols? i.e. Power: 3-5 sets of 1-2 reps at 80-90% of 1 RM, Strength: 2-6 sets, <6>85%RM, Hypertrophy: 3-6 sets, 6-12 reps at 67-85%RM. What causes muscles to get bigger and not necessarily stronger? I find the science of all this to be fascinating, yet confusing. Thank you.
Mike Caldarello

The primary difference between the effects of rep ranges on the adaptive response depends on whether the load affects neural factors (low reps) or metabolic factors (higher reps). When you train with low reps (1 - 5), the adaptations that make you stronger are mostly neurological: You develop an increased ability to recruit more muscle fibers, you stimulate the higher threshold fibers that are not activated with high rep, low weight sets, you decrease neuromuscular inhibition, and there is increased coordination between the muscle groups. However, with low reps, the hypertrophy (size increase) of the muscle fibers is minimal.

In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system - the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.

When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).

When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength.
There is not a distinct line where neural adaptations end and structural/metabolic adaptations begin; rather it is a continuum, like temperature or colors of a rainbow.

For example, when you train in the 6-8 rep range, the adaptations are still somewhat neural, but also metabolic/structural: In this rep range, you get excellent strength gains and also excellent hypertrophy. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. The advantage of the 8-12 rep range is that you get maximal hypertrophy (this is the best rep range for pure size increases when strength is not the number one concern). You will also get stronger, of course, but not nearly to the degree as you would training with lower reps.

Now, what exactly happens inside the muscle to make it get bigger and not necessarily stronger? Quite simply, ALL the structures inside the muscle cell grow when exposed to the appropriate training stimulus.

Remember back in high school when you had to memorize those diagrams of cellular anatomy (or you would get an F in the class)? There were all kinds of organelles and cell structures such as the endoplasmic reticulum, the mitochondria, the golgi complex, ribosomes, centrioles, Lysosomes, and cytoplasm. Remember all that stuff?

If you’re anything like me, you defied your biology teacher to explain the reason why you had to memorize all that crap and what good it would do you in the "real world." Well, now that you're in the "real world" and you want strength and muscles, here you go:

A muscle cell has all the same cell structures as other body cells, and they all take up space. When speaking of the muscle cell, you mostly hear about the mitochondria (the cellular powerhouse where energy production takes place), the myofibrils (the actual muscle fibers themselves) and the fluid inside the cell (called cytoplasm in other body cells, or in the case of the muscle cell, its called sarcoplasm).

Myofibrillar hypertrophy is caused most effectively in the 6-8 rep range. This contributes to the most visible increases in muscle mass and cross sectional width. However, that doesn’t mean you should only train in the 6-8 rep range. If you want to make the other "stuff" in the muscle cell grow as well, you should train in all rep ranges. The mitochondria and sarcoplasm also take up a substantial amount of space in the muscle cell and they are best stimulated with high reps. High rep training can also stimulate increased capillarization in the muscle (just ask former Mr. Universe and Mr. Legs himself, Tom Platz, about the effectiveness of high rep leg training done in addition to the low and medium rep training).

In addition, there is more than one type of muscle fiber: you have slow twitch (type I) and fast twitch (type IIa and IIb). Slow twitch muscle fibers also hypertrophy from higher reps (although they have the least potential for size increases, which is why you should spend more time below 13 reps if it's muscle mass you're after).

So here’s the take home lesson: If you’re an athlete and your primary goal is strength and power for improved sports performance, then a good majority of your training is going to be in the 1-5 rep range. This will help make you stronger, faster and more powerful without adding muscle bulk. If you’re a bodybuilder and your primary goal is muscle mass, then the majority of your training should be done in the 6-12 rep range, but you should also do a little bit of training in the 3-5 rep range for power and strength, which will later facilitate hypertrophy (and prevent the powerlifters from making fun of you), and you should do a little bit of training in the 13-20+ rep range to facilitate the development of slow twitch muscle fiber, build mitochondrial density and increase capillarization.

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, "Burn The Fat, Feed The Muscle."

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