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?
Showing posts with label Muscle Building Workouts. Show all posts
Showing posts with label Muscle Building Workouts. Show all posts
Tuesday, March 22, 2011
Lean Muscle Gains How The Hollywood Celebs Add Muscle
Thursday, December 23, 2010
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.
2) Hang Cleans
3) Reverse Grip Rows
4) Sumo Deadlift
5) Traditional Deadlift
We need more BEASTs roaming the earth.
"Underground Strength Coach" Reveals 'Old-School' Training Secrets Guaranteed To Double Your Strength, Triple Explosive Power, and Create An Indestructible Iron-Physique...
Wednesday, December 1, 2010
Fast Muscle Building No Nonsense Muscle Building In A Rush
Vince Del Monte Muscle Building In A Rush Workout
Today Vince Del Monte has a video to show us from his No Nonsense Muscle Building in a rush collection. If you think that short abbreviated workouts aren't enough for added muscle gains think again. In addtition to the video I wanted to remind you of Vince's birthday bash sale.
No Nonsense Muscle Building Birthday Sale<- only 48 hours
More On That Later!!
Okay check out The No Nonsense Muscle Building In A Rush Workout
"No Nonsense Muscle Building In A Rush" Week 1
1a: Standard Deadlift (4 reps)
1b: Shoulder DB Press (4 reps)
1c: Chin Up (4 reps)
Perform 4 reps for each set (1a, 1b, 1c) without taking a break in between sets.
Repeat for a total of 8 rounds.
NOW is the time to arm yourself with the weapons you need to * Create unbelievable muscle mass! * Command more respect! * Make everyone's head turn when you enter a room! * No more wasting time, and energy on trial and error. * No more making mistakes in the gym. * And no more surfing the Internet for the "latest and greatest" routine.
No Nonsense Muscle Building Sale
Here's What You're Getting Until Thursday December 2nd at midnight
* No Nonsense Muscle Building and Six Pack DVD Series (9-DVDs)
Retail Price of $247.00
* No Nonsense Muscle Building (Digital Package)
Retail Price of $127.00
* Your Six Pack Quest (Digital Package)
Retail Price of $107.00
* Ultimate Muscle Advantage (Digital Package)
Retail Price of $97.00
* Birthday Bash Bonuses (Digital Package)
Retail Price of $485.00
The bonus package includes his 2-hour DVD The June 26th Wedding Day Workout, his 2-hour DVD The Best of Series, his 1-hour DVD Top 10 Final Finishing Moves, The Metabolic Ab Shredder and High Definition Training totaling another 8 hours of workout footage!
Total Real World Value of Birthday Package: $1,113.00 But I'm guessing you're looking for a better deal than that?
Head on over to take a look at the insane Birthday sale offer
Vince Del Montes No Nonsense Muscle Building Birthday Sale
Monday, November 29, 2010
Vince Del Monte No Nonsense Muscle Building Blowout
 |
| Vince Del Monte |
Celebrate Vince Del Monte's Birthday With His Muscle Building Blowout
For the next 48 hours my good friend and author Vince Del Monte is running a 31st Birthday Sale on his 9-Disk No Nonsense Muscle & Six
Pack DVD Series… plus he’s giving away EVERY SINGLE fitness program he released in 2010 as a bonus birthday gift – that’s a saving of $916 if you were to buy everything individually!
Vince Del Monte's Muscle Building Birthday Bash<- only 48 hours
(Okay, birthday celebrations are only supposed to last for 24 hours but I guess Vince likes making his own rules…ha)
Here's What You're Getting Until
Wednesday December 1st at midnight
* No Nonsense Muscle Building and Six Pack DVD Series (9-DVDs)
Retail Price of $247.00
* No Nonsense Muscle Building (Digital Package)
Retail Price of $127.00
* Your Six Pack Quest (Digital Package)
Retail Price of $107.00
* Ultimate Muscle Advantage (Digital Package)
Retail Price of $97.00
* Birthday Bash Bonuses (Digital Package)
Retail Price of $485.00
The bonus package includes his 2-hour DVD The June 26th Wedding Day Workout, his 2-hour DVD The Best of Series, his 1-hour DVD Top 10 Final Finishing Moves, The Metabolic Ab Shredder and High Definition Training totaling another 8 hours of workout footage!
Total Real World Value of Birthday Package: $1,113.00 But I'm guessing you're looking for a better deal than that?
Head on over to take a look at the insane Birthday sale offer
It's not a typo!
No Nonsense Muscle Gains <- Biggest Sale this YEAR!
You should note that Vince only re opens the doors to his DVD Series once a year and he’s done a limited run of 500 units. Last November he SOLD OUT in less than 2-days and in April 2009 he SOLD OUT in 3-days so I’m pretty sure you’ll want to check this out right away.
Whether you want to pack on some serious mass, get ripped abs or sculpt out a first-rate body Vince has a workout for you. Get a jump start on 2011 by carving out the sexy and striking body you are after.
With this offer you have no excuse to get into – or back into – the best shape of your life, and finally reach your goals.
Get ready for the workout of your life!
New Muscle Gains <- Biggest Sale this YEAR!
P.S. Vince will “arrive at your doorstep” before Christmas time so these make a
great gift as well.
Saturday, June 12, 2010
8 Stupid Myths about Squatting
8 Stupid Myths about Squatting
This is an article I came across by Charles Poliquin about squats. Give it a read and forget the nonsense you have read about the dangers of squatting.
Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. Among his most notable clients are these athletes
This is an article I came across by Charles Poliquin about squats. Give it a read and forget the nonsense you have read about the dangers of squatting.
Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. Among his most notable clients are these athletes
Monday, June 7, 2010
Building Muscle Workouts Intensify
When it comes to building strength and muscle anyway, anyhow Zach is the man. This article gave me some great motivation for my workout today and I bet it will for you too. Enjoy!!
Before the internet, the world of strength and serious bodybuilding was in it's very own little world.
A small culture of people who shocked the rest of the world for doing what they did:
- Lifting HEAVY and straining the body
- Eating like Gladiators
- Transforming their body / Growing Muscles that stretched shirts
- The ability to perform feats of strength
Well, after this weekend's USC Cert, we had a few guys in attendance who were in their 20s and they had never seen the movie,'Pumping Iron' with Arnold Schwarzenegger.
I spoke of Franco Columbo deadlifting a small car and how the bodybuilders from back in the 70s were more of a hyrbid power-bodybuilder because they lifted so heavy.
They also were BIG proponents of bodyweight exercises performed in high volume and / or with LOTS of added weight.
Arnold would perform back workouts by performing mixed grip pull ups until he could NO longer hold onto the bar!
Other times it would 5 sets each of chin ups, behind the neck chin ups and close grip chin ups.
When is the last time you saw anyone cranking out 15 sets of pull ups?
There is a man by the name of Marvin Eder, who was known for his astonishing strength NOT just in exercises such as dips and chins, but his strength in the powerlifts and the military press.
He weighed under 200 lbs yet would perform parallel bar dips with 2 men, each hanging from his legs.
His workouts motivate me to consider 100 dips a warm up, NOT a workout.
Marvin could also squat 500 plus pounds for 10 deep reps and had a bench press over 500 lbs as well.
This reminds me: I am NOT strong enough and have lots of work to do ahead of me.
What about you, are you strong enough yet?
Are you satisfied with your strength in the below movements?
- Squat
- Deadlift
- Strict Press
- Dips
- Chin Ups
I'm gonna be hitting a playground workout shortly, and at the gym later tonight I'll be squatting and deadlifting.
Morning will equal tons of push ups, pull ups and dips. Evening has Squats and Deads.
I'm pretty fired up, motivated to be stronger.
I'll be training Rutgers Wrestling Team today as well.
I am excited to see the damage they're going to be dishing out as they get stronger and stronger training at The Underground Strength Gym, and, we'll be blasting their conditioning levels to a whole new level.
Once again....
All this talk of Marvin Eder and the men of amazing strength reminds me:
I am NOT strong enough and have LOTS of work to do ahead of me.
What about you, are you strong enough yet?
Lead from the front.
--Z-- go now and check out Zach's Underground Strength Program.
Saturday, June 5, 2010
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.
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?
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.
Friday, May 28, 2010
Building Biceps And Triceps 9 Quick Tips For Bigger Arm Muscles
9 Quick Tips For Bigger Arms
1) Include a lot of close grip chin ups and dips in your workout program.
2) Do both heavy sets to stimulate the fast twitch fibers and higher rep sets to get a good pump increase the size of the slow twitch fibers, sarcoplasm, etc.
3) Consider training arms (biceps and triceps) on your leg day, 48 hours after your main upper body day. This allows you to hit them more often and also when they are fresher.
4) Or consider, for a short specialization period of a month or two, training biceps and triceps first in your upper body workout.
5) Since they are a smaller body part, the arms can tolerate more volume and frequency than the lats, quads or other larger body parts, when specializing on them for a month or two.
6) Do an equal amount of work for both the triceps and biceps.
7) The triceps respond best to heavy loads so be sure to hit them heavy with some dips, floor presses or board presses.
8) Stretch the biceps and triceps in between sets and after your last pump set.
9) Always try to increase the load on all of your biceps and triceps exercises. If you are curling 35 pound dumbbells now you had better be curling 50’s a year from now. If not your arms will look pretty much exactly the same
For more info on how to build bigger arms tips and routines check out Muscle Gaining Secrets from Jason Ferruggia.
Jason Ferruggia is a highly sought after, world renowned strength and conditioning specialist based out of the New York/New Jersey area. Over the last 15 years he has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers and military personnel as well as countless weekend warriors, Hollywood stars and entertainers. Jason is known as “the secret weapon” by many of his clients for his unmatched ability to deliver awe inspiring results in record time. He has also been called “the most controversial man in the fitness industry today” for his outspoken views and politically incorrect, underground training methods.
Jason is currently the chief training adviser for Men’s Fitness magazine where he also has his own monthly column called The Hard-Gainer. He has authored over 500 articles for various other fitness related websites and magazines such as Men’s Health, Maximum Fitness, MMA SportsMag, Today’s Man, Muscle and Fitness Hers and Shape.
2) Do both heavy sets to stimulate the fast twitch fibers and higher rep sets to get a good pump increase the size of the slow twitch fibers, sarcoplasm, etc.
3) Consider training arms (biceps and triceps) on your leg day, 48 hours after your main upper body day. This allows you to hit them more often and also when they are fresher.
4) Or consider, for a short specialization period of a month or two, training biceps and triceps first in your upper body workout.
5) Since they are a smaller body part, the arms can tolerate more volume and frequency than the lats, quads or other larger body parts, when specializing on them for a month or two.
6) Do an equal amount of work for both the triceps and biceps.
7) The triceps respond best to heavy loads so be sure to hit them heavy with some dips, floor presses or board presses.
8) Stretch the biceps and triceps in between sets and after your last pump set.
9) Always try to increase the load on all of your biceps and triceps exercises. If you are curling 35 pound dumbbells now you had better be curling 50’s a year from now. If not your arms will look pretty much exactly the same
For more info on how to build bigger arms tips and routines check out Muscle Gaining Secrets from Jason Ferruggia.
Jason Ferruggia is a highly sought after, world renowned strength and conditioning specialist based out of the New York/New Jersey area. Over the last 15 years he has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers and military personnel as well as countless weekend warriors, Hollywood stars and entertainers. Jason is known as “the secret weapon” by many of his clients for his unmatched ability to deliver awe inspiring results in record time. He has also been called “the most controversial man in the fitness industry today” for his outspoken views and politically incorrect, underground training methods.
Jason is currently the chief training adviser for Men’s Fitness magazine where he also has his own monthly column called The Hard-Gainer. He has authored over 500 articles for various other fitness related websites and magazines such as Men’s Health, Maximum Fitness, MMA SportsMag, Today’s Man, Muscle and Fitness Hers and Shape.
Sunday, May 23, 2010
Building Muscle Workouts Push / Pull For Upper Body Muscle
Push / Pull Workout for Upper Body Strength
Good Morning,
I've got another great workout from Jim Smith from the Diesel Crew and Accelerated Muscular Development.
Here is a recent push / pull workout I did.
I remember the first publication I read specifically talking about the balance required in a workout. It was Alwyn Cosgrove’s The Professional Fitness Coach Program Design Bible.
He specifically talked about you must balance your pressing movements with your pulling movements. Extension movements should balance flexion movements. Rotation with the reverse movement, and so on… It was the first time it was ever explained so simply.
And yes, it can be simple for you and your programs.
If there isn’t a balance of the volume and load (sets x reps x weight) on all movements, then imbalances occur. And that is when injuries happen.
Simply, look for the balance.
Muscle Building Upper Body Workout example 1:
Bench Press, 4×8, 200 lbs = 32×200 = 6400 lbs lifted with a pushing movement.
Bent Over Rows, 3×10, 150lbs = 30×150 = 4500 lbs lifted with a pulling movement.
OT BALANCED!
The bent over rows should be adjusted for volume or weight.
All you would have to do is, change the sets to 4×10 and increase the weight to 160lbs and it will balance.
Bent Over Rows, 4×10, 160lbs = 40×160 = 6400 lbs lifted with a pulling movement.
NOW IT IS BALANCED!
Or you could do a different technique. You could balance the pressing movement with MULTIPLE pulling movements within the same workout.
Building Upper Body Muscle Example 2
Bench Press (pushing exercise)
Bent Over Rows (pulling exercise 1)
Face Pulls (pulling exercise 2)
Band Retractions (pulling exercise 3)
The goal is to maintain the integrity of the joint, balance the musculature to ensure optimal strength.
Here is the workout I performed with some key tips.
Swiss Bar Bench Press
Key coaching points to remember. Stay tight, chest up and drive the feet down. Try hard not to let the elbows flare outwards. Take a breath at the top and create tension. Hold that tension for the rep. Reset after each rep.
Cage Rope Climbing
This movement is extremely hard on the grip, biceps and back. The rope used in the video is 1.5″ nylon rope and it is anchored to the top bar of the power cage. In the video I also perform a hand over hand kettlebell lift. This movement is easy to setup. Just put the rope over the top of the power cage and anchor to the kettlebell.
Check out my review and more building muscle videos from Jim click Accelerated Muscular Development
Good Morning,
Here is a recent push / pull workout I did.
I remember the first publication I read specifically talking about the balance required in a workout. It was Alwyn Cosgrove’s The Professional Fitness Coach Program Design Bible.
He specifically talked about you must balance your pressing movements with your pulling movements. Extension movements should balance flexion movements. Rotation with the reverse movement, and so on… It was the first time it was ever explained so simply.
And yes, it can be simple for you and your programs.
If there isn’t a balance of the volume and load (sets x reps x weight) on all movements, then imbalances occur. And that is when injuries happen.
Simply, look for the balance.
Muscle Building Upper Body Workout example 1:
Bench Press, 4×8, 200 lbs = 32×200 = 6400 lbs lifted with a pushing movement.
Bent Over Rows, 3×10, 150lbs = 30×150 = 4500 lbs lifted with a pulling movement.
OT BALANCED!
The bent over rows should be adjusted for volume or weight.
All you would have to do is, change the sets to 4×10 and increase the weight to 160lbs and it will balance.
Bent Over Rows, 4×10, 160lbs = 40×160 = 6400 lbs lifted with a pulling movement.
NOW IT IS BALANCED!
Or you could do a different technique. You could balance the pressing movement with MULTIPLE pulling movements within the same workout.
Building Upper Body Muscle Example 2
Bench Press (pushing exercise)
Bent Over Rows (pulling exercise 1)
Face Pulls (pulling exercise 2)
Band Retractions (pulling exercise 3)
The goal is to maintain the integrity of the joint, balance the musculature to ensure optimal strength.
Here is the workout I performed with some key tips.
Swiss Bar Bench Press
Key coaching points to remember. Stay tight, chest up and drive the feet down. Try hard not to let the elbows flare outwards. Take a breath at the top and create tension. Hold that tension for the rep. Reset after each rep.
Cage Rope Climbing
Check out my review and more building muscle videos from Jim click Accelerated Muscular Development
Wednesday, May 12, 2010
Build Muscle And Strength Fast A Power Combo
Morning,
I have a real kick your butt video for you today from Jim Smith of Accelerated Muscular Development (AMD). What we have for you is a Power Combo that will pack on muscle fast. It is a 2 exercise combo guaranteed to kick butt and pack on muscle.
Pull-Ups and Ab rollouts. Ab rollouts? A very good and tough ab and core strength exercise. Pull-ups I hope you know that pullups are one of the best upper body strength and muscle building exercises you should be doing.
Give this combo a try. Don't get thrown by Jim's use of chains if you aren't strong enough to add weight to your pull-ups yet. Work on building up to adding weight for your pull-ups. Remember gradual progression is the key to building muscle and strength.
Now get to work! Talk to you soon.
Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.
I have a real kick your butt video for you today from Jim Smith of Accelerated Muscular Development (AMD). What we have for you is a Power Combo that will pack on muscle fast. It is a 2 exercise combo guaranteed to kick butt and pack on muscle.
Pull-Ups and Ab rollouts. Ab rollouts? A very good and tough ab and core strength exercise. Pull-ups I hope you know that pullups are one of the best upper body strength and muscle building exercises you should be doing.
Give this combo a try. Don't get thrown by Jim's use of chains if you aren't strong enough to add weight to your pull-ups yet. Work on building up to adding weight for your pull-ups. Remember gradual progression is the key to building muscle and strength.
Now get to work! Talk to you soon.
Friday, April 9, 2010
Building Muscle Workouts: What Are Realistic Muscle Gains
I have been telling you about Vince Del Monte's new program Maximize Your Muscle and a number of you have made a very smart move by taking advantage of the $1 trial. Some other's have been on the fence and I'm sorry to say missed the $1 trial. But Vince is now offering a $10 trial (plus shipping and handling). Still a great deal so go check it out.
Okay so let's move on. What are realistic expectations of how much muscle anyone can expect to gain?
I am about to give you the “muscle geek” answer because you have been lied to by the bodybuilding supplements mafia, magazines and fitness industry as to what is actually possible…
They are making it impossible to build a body that gets better treatment by society.
Understanding the truth about muscle is your first step before dealing with your struggle of looking and feeling average and not living in a body you deserve.
Is it 5 lbs of muscle a month? 10 lbs a month? 20 lbs a month?
Why am I asking you this question? Well I just finished a debate with this guy from my gym on “How much muscle can you really build?”
He didn’t believe that I gained 41 pounds of lean muscle in six months and accused me of taking drugs. In his words, “Whatever dude… there is no way you gained 41 pounds of muscle in six months unless you’re taking something…”
I don`t blame the dude for being skeptical. I would be too.
Reliable bodybuilding and nutrition information isn’t that easy to find. Too often, eager for the quick gain, the inexperienced bodybuilder gets caught in the trap of exaggerated claims from the magazines and supplement companies, but I hope that over the next few days you’ll begin to trust me and see that I have your best interests in mind.
Next time this subject comes up with your friends, you will be able to help them set a realistic goal.
Click PLAY To Learn How Much Muscle YOU Can Really Build
Does that make sense? I trust that lesson cleared up that subject once and for all. If for some reason, you can’t watch the video, I teach the lesson below for more clarity:
How Much Muscle Can YOU Really Build?
Most gym rats expect to build LOTS of muscle really fast.
This is a myth. You can NOT build muscle really FAST. The majority of readers, customers and clients I work with have completely unrealistic expectations when it comes to quick muscle building.
I can’t put an exact number on how much you can gain but most people believe that they can build 20 pounds of muscle in three months…
…it’s amazing how many frustrated customers I get emailing me after their first month of training complaining that they only gained 5 or 10 pounds. I’m thinking to myself, “That’s fantastic, what are you complaining about?!”
There is no doubt you can gain 20 pounds of WEIGHT in 3 months, or even one month, but we are not talking about *weight* – we are talking about *DRY MUSCLE.*
Pure muscle tissue. Not water weight. Not glycogen weight.
Pure muscle weight!
There is not a chance in heaven that you will gain 5 or even 10 pounds of dry muscle in one month or even 3 months – not even close. I hate to be the messenger of this bad news but unless you are using growth enhancing drugs…
… it’s IMPOSSIBLE.
Many of you might be upset or discouraged about the TRUTH of how much you can actually build, but this knowledge will help you to eat and train with a more realistic perspective.
So how much muscle can your body actually manufacture?
Under the BEST possible circumstances (training, diet, supplementation, recovery) the average male body can create between *0.25 and 0.50* pounds of dry muscle tissue per week.
That’s the natural amount that your body chemistry will allow. So you’re looking at 1-2 pounds of dry muscle each month. Not much?
Well consider what your body will look like 12 months from now with an extra 12-24 pounds of muscle?!?!
Starting to see the importance of consistency?
The Skinny Vinny Transformation Story
Let me put my “Skinny Vinny” transformation into perspective if you’re still skeptical like the dude at my gym. From the first year of high school to the last day of University I lived as a long distance runner. I ran from 50-80 miles a week, was never exposed to heavy weight training and was undernourished eating low quality calories.
Now watch the extreme I went to. I went from running 50-80 miles a week to running 0 miles a week. I went from never doing weights to high weight training three times a week. I went from eating around 2,000 low-quality calories to a 4,000 calorie, high-quality, mass plan.
Going from a scrawny long distance runner to hard core bodybuilder is pretty extreme, and it’s going to produce some extreme results, which is exactly what I experienced. I trust that puts any skepticism in a new light. Also, I did not gain 41 pounds of DRY MUSCLE in six months.
The 41 pounds also factored in the increased muscle which was accompanied by increased glycogen and water storage in the muscles. More muscle equals more glycogen.
Most people can maintain up to 40 grams of glycogen per 100g of muscle tissue. So if you’re gaining 10 pounds of new muscle you’ll consequently increase glycogen storage by around four pounds.
So if you gain 10 pounds of muscle, your scale gain will actually be closer to 14 pounds (if you didn’t gain any fat).
And rarely will someone not gain any fat if they are gaining more than three pounds per month.
So, when you set your goals, clarify in your mind that if “20 pounds of muscle” is your *weight gain* goal or your *dry muscle* goal.
And then put realistic time frames on these goals based on the info I just shared.
If you simply focus on keeping your body fat between 10-13% fat while gaining around 5 pounds per month then it is safe to say you are gaining 1-2 pounds of dry muscle a month with 1-2 pounds of glycogen and water, and hopefully no more than a pound of fat.
Train hard and expect success,
Vince DelMonte, Maximize Your Muscle $10.00 trial ends on Monday.
I am going to add another point here. What a lot of people don't realize is the difference in your appearance even small amounts of muscle gain have. If you are replacing fat with muscle doing the correct exercises even a 3-5 pound gain in muscle can give you the appearance of adding 10 -15 pounds of muscle.
Think about your waist is smaller (adding muscle burns more fat) add even a very small amount of size to your delts and bang people will take notice trust me.
Jag252
Wednesday, April 7, 2010
Maximize Your Muscle The Time To Take Action Is Now!
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!"
Tuesday, April 6, 2010
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.
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!
Monday, April 5, 2010
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.
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
Building Muscle Workouts 5 Solutions To Build Muscle
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
Tuesday, March 30, 2010
Muscle Building The Triple Threat Muscle Approach
Q: Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?
A:The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.
The easiest way to do this is add more weight or do more reps with the same weight.
Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.
Q: I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?
A: To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.
Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.
The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.
Q: Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?
A: My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.
The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.
I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.
Q: tell us about Renegade Gym (this is the gym Jason owns in NJ.
At Renegade we want and accept only the most dedicated, disciplined hardest workers around. There is absolutely zero tolerance for anything less than 100% commitment. I don’t say that to be cool or hardcore or tough. Because I am none of those things. I say it because I take this business very seriously and am not in it for the money. I do it because I eat, sleep and breathe this shit. I am obsessed with it. I love getting people bull fucking strong and jacked out of their minds. I love helping guys run faster and jump higher. I live to help people hit goals and do things they never thought possible.
The majority of people, however, just don’t have the level of commitment that I expect and demand. That is why I have turned down more clients than I have accepted and will always continue to do so. It’s why I have always thrown an average of probably half a dozen people per year out of the gym. From a business perspective I highly recommend that you do the same. When you’re starting out it can be tempting to just take money from everyone that comes your way. But doing this will ruin your business in the long run. Your clients/ members need to be walking billboards for your company. And if they are lazy, whining schmucks, how is that going make you look when they get zero results and then tell people they train at your place? Never mind the fact that these types of negative, weak minded people will ruin the atmosphere in the gym, bring others down of and basically make you hate your very existence.
At Renegade we demand that if you are going to be a part of the team, you bring something to the table and make the entire group better. If you are not making the atmosphere better you’re only making it worse and just taking up space that we can’t afford to give you. At Renegade it’s not just about you; it’s about everyone else you train with as well. You need to not only elevate your game but also bring everyone else up with you. And if you are the low man on the totem pole, your job is to get to the top fast.
Like the great strength coaching legend Louie Simmons said about his world famous Westside Barbell Club, “I don’t have room for poodles in my gym; I only want pit bulls.” I am not comparing myself to Louie or Renegade to Westside, because there can not and will not ever be any comparison. But like Louie, I want guys (and girls) who are fiercely competitive and will do whatever it takes to constantly set PR’s and be the top dog in the gym.
Q: And finally, what general tips can you give to our readers who want transform their bodies?
* Strength train 3-4 days per week.
* Lift heavy and keep most of your sets in the range of 3-10 reps.
* Don’t go to failure.
* Train each body part 2-3 times per week.
* Don’t do more than 12-16 total sets per workout.
* Always strive to get stronger.
* Eat natural, organic foods and avoid anything processed.
* Sleep 8-10 hours per day.
* Minimize stress.
* Get out in the fresh air and sun more often.
Thanks to Jason for his insight into muscle building. Go check out Jasons new program Triple Threat Muscle if you think you can cut it.
Sunday, March 28, 2010
Muscle Building Old School VS New School
By Charles Staley, B.Sc, MSS Director, Staley Training Systems
During my recent talks in Bellaria, Italy, a theme developed which reflects what I consider to be a problem in the way that most people think about resistance training. In particular, during one roundtable discussion on Escalating Density Training, I fielded numerous questions about the so-called “correct” number of sets, reps, rest duration, etc., etc., for EDT workouts.
Finally, I saw the underlying problem behind the various questions I was fielding:
The attendees were focusing too much on the means of optimal weight training and not enough on the ends.
As I thought about it, virtually ALL resistance training systems and philosophies focus on means, often to the total exclusion of the ends.
Case in point: HIT training. HIT (which stands for "High Intensity Training") revolves around the performance of only one (or sometimes two), all-out sets to failure, as opposed to the more conventional methodology of several sets per exercise. Thus, the defining feature of HIT is the use of an unusual set of means.
Another example of a popular training system that focuses on means is Power Factor Training. This system advocates the use of restricted range of motion (for example, performing leg presses over the last 6 inches of extension only) in order to allow for the use of heavier loads. Again, the salient feature of this system is the means rather than the ends.
Enter Escalating Density Training
As I described to my lecture audiences in Italy, when I set out to codify the training system I had been gradually developing over the course of several years (the system that eventually came to be known as Escalating Density Training, or EDT for short), I eventually arrived at an arresting premise: in resistance training, the ends must dictate the means.
This realization struck me as profound, because it’s the exact opposite approach that virtually all other systems are based on! So in other words, what I became focused on is this question: "How can I organize sets, reps, rest intervals, etc., in such a way that I can perform the most amount of work possible in a pre-determined time frame?" (which in EDT parlance, we call "PR Zones").
In the process of asking this question, a fundamental truth emerged: work capacity is a function of managing (rather than seeking) fatigue.
This principle is universal in the lives of all successful people in all fields of endeavor. It is the hallmark of all effective people. In his excellent book "Leadership," Rudolph Giuliani states that one of his primary objectives was to get as much done as possible in the first hour of the day, while his energy was still high.
This is a strategy that I have used in my own professional life for many years, and maybe you have too. The point is simple: effectiveness, whether at the office, at home, or in the weight room, is a function of managing energy.
Escalating Density Training manages energy expenditure in the following seven ways:
1) Antagonistic Pairings:
Sherrington’s Law states that when a muscle contracts, it’s antagonist must relaxó otherwise, no movement would occur. Therefore, if the trainee performs a set of leg extensions in between two sets of leg curls, each muscle group recovers faster as a result of the work performed by it’s antagonist. In EDT, three type of antagonists are recognized:
True Antagonist: For example, pectoralis major and latissimus dorsi
Bilateral Antagonist: When using unilateral exercises (such as dumbbell rows for example), the left side becomes the ìantagonistî for the right side, and vice versa.
Proximal Antagonist: In some regimes of Escalating Density Training, two distal muscle groups are trained together in the same PR as a way to manage fatigue. For example, leg curls and incline presses.
2) Optimal force-velocity relationship:
In the body composition aspect of EDT training, trainees are advised to select a weight that can be lifted 10 (but not 11) times - in other words, a 10RM weight. Most importantly, each PR Zone starts with sets of 5 with this 10RM weight - exactly the opposite of what most training systems recommend.
The rationale? By selecting a moderate weight and lifting it acceleratively (See point # 7 on CAT training below), we strike a balance between force and speed which results in the highest possible motor unit recruitment and work output.
3) The Chronological Governor (PR Zones):
Most automobiles have a "governor" which sets a limit on how fast the vehicle may be driven. This is designed to protect both the vehicle and yourself. EDT training uses a similar device, called the PR Zone, to limit the amount of high intensity work you perform in an exercise session.
Typically, Escalating Density Training workouts feature 2-3 PR Zones, usually 15 minutes in duration. Note that most exercise systems provide you with a certain number of exercises, sets, and reps, and then you perform that workout, regardless of how long it takes to complete. EDT employs the opposite approach: you first set the time limit, and then perform as much work as possible within this time frame.
4) Definitive Progression Targets:
Unlike most training systems, EDT workouts provide a specific performance goal for each PR Zone. You start the workout knowing exactly how much time you have and exactly what must be accomplished. This provides focus and clarity each and every workout.
5) The Distraction Principle:
During an EDT workout, you’ve always got one eye on the clock and the other on your training log. There’s little time to consider how tired you are, what you’ll eat for lunch afterward, or any other distracting thoughts.
6) The Conscientious Participation Principle:
Workout by workout, each individual finds the best set-rep-rest strategy to permit a maximal performance. Slow-twitch dominant exercisers often find that higher reps and shorter rests result in the best performances. Fast-twitchers, just the opposite.
There are a number of individual factors that determine optimal exercise performance for each person, and Escalating Density Training provides the flexibility to capitalize on individual talents and predilections.
Consider this analogy: water, being flexible and adaptable, always fills the shape of it’s container. Most systems are more like ice however - it only fits if you’re the right container!
7) CAT: Compensatory Acceleration Training
This phrase was coined by Dr. Fred Hatfield, the first man to officially squat 1000 pounds in competition. The central premise is that you move the weight quickly, and compensate for momentum by accelerating the weight even faster.
The body is hard-wired to accelerate heavy objects, and training styles should reflect this reality. After all, if you had to move a 100 pound box from the floor onto a high shelf, would you move slowly in order to maintain continuous tension, or would you move it with as much speed as possible?
When you run a one mile course, your rate of energy expenditure is greater than if you walk that same course - in other words, you did more work per unit of time. Similarly, when you move a weight a certain distance, a faster execution results in greater work per unit of time. Forget about Super Slow training - it only applies to Tai Chi molasses wrestling events.
Static Versus Dynamic Systems
Another shortcoming in most training systems is that they are static. In other words, "Here’s the program, now go do it."
The problem with this approach is that everyone is different. Not only that, but each individual has different needs at different points in their lives. Most training systems prescribe a particular exercise/set/rep/rest/tempo recommendation for everyone.
A select few do a little better by tailoring these parameters for the individual exerciser. EDT takes it a step further by enabling the exerciser him or herself to participate in the design of the workout.
Even further, the exact parameters of each workout often change in accordance to the trainee’s innate experience and understanding about what it will take to beat the pervious best numbers. Interestingly, the flexibility just described does not blur the basic structure of the system.
The Perfect Training System
In fact, there is no singular "perfect" system, in any field of endeavor. However, the "best" systems are dynamic, flexible, and respect the established principles that are known to guarantee a successful outcome.
In the field of resistance training, Escalating Density Training dynamically conforms to the end-users needs from workout to workout while at the same time ensuring the stringent application of the established principles of athletic training.
Thursday, March 25, 2010
Building Muscle 12 Keys To Blow Past Your Genetic Potential
Good Morning,
The other day I told you about the FREE 37 page report being given away by Vince Del Monte The 12 Targets you have 1 more day to get it. So you better go now and download it. If you are serious about gaining new muscle you'll want to check it out. And why not it's Free.
I took a couple of things off the download page so you can see a small bit of what the report can show you.
There are only TWELVE ways responsible for constructing a perfect physique (even if you’ve approached or exhausted your genetic potential and not sure if your body is capable of any more physique-altering improvements) FAST and FREE! ***The 12 Anabolic Targets**
Inside You’ll Discover...
• The real reason you can’t add new lean muscle mass (whether you’re a male or female, young or old). Currently you’ve been taught to only target 1 (or, if you’re lucky, two), of the HUGE set of 12 “little-known” anabolic targets and I’m about to reveal the targets you’re missing. (See page 2).
• The shocking truth about why 95% of programs have the plateau built right into the program and why you had no other reason but to hit a plateau! (Do they really work? Find out on page 8)
• The fastest, safest, and most reliable way to grow beyond your genetic potential for beginners, intermediates and advanced people alike. See PROOF that it’s not impossible to grow beyond “genetic potential”... (Page 14)
Go Now 12 Untapped Targets To Ignite New Muscle Gains
The other day I told you about the FREE 37 page report being given away by Vince Del Monte The 12 Targets you have 1 more day to get it. So you better go now and download it. If you are serious about gaining new muscle you'll want to check it out. And why not it's Free.
I took a couple of things off the download page so you can see a small bit of what the report can show you.
There are only TWELVE ways responsible for constructing a perfect physique (even if you’ve approached or exhausted your genetic potential and not sure if your body is capable of any more physique-altering improvements) FAST and FREE! ***The 12 Anabolic Targets**
Inside You’ll Discover...
• The real reason you can’t add new lean muscle mass (whether you’re a male or female, young or old). Currently you’ve been taught to only target 1 (or, if you’re lucky, two), of the HUGE set of 12 “little-known” anabolic targets and I’m about to reveal the targets you’re missing. (See page 2).
• The shocking truth about why 95% of programs have the plateau built right into the program and why you had no other reason but to hit a plateau! (Do they really work? Find out on page 8)
• The fastest, safest, and most reliable way to grow beyond your genetic potential for beginners, intermediates and advanced people alike. See PROOF that it’s not impossible to grow beyond “genetic potential”... (Page 14)
Go Now 12 Untapped Targets To Ignite New Muscle Gains
Tuesday, March 23, 2010
Maximum Muscle Building 12 Key Untapped Targets
I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for
muscle building advice in our circle of friends and online fitness community.
You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.
What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not questioned.
But over the last 2-years, Vince has made a DISCOVERY!
That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).
The BEST NEWS: he wants to hook you up with all twelve of them absolutely FREE in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.
No catch except that the report is coming down in 72-hours.
You can get it here:
The 12 Untapped Targets To Ignite New Muscle Gains
And this is not a sales pitch for something new and shiny…it’s a KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.
You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.
Provide him your BEST email address to make sure this makes it nto your hands:
The 12 Untapped Targets To Ignite New Muscle Gains ;- click here for your FREE Report
I’ve been using Target #6 - High Frequency Lifting I've been using different poundages, rest times, rep ranges etc. And it’s been keeping my workouts fresh and stimulating.
Whether you’re a beginner or advanced, male or female, I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential.
The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE download
To your new muscle,
Jag252
Saturday, January 2, 2010
Building Muscle Sets Reps And Intensity
A common weight training mistake (and this goes for whether your training for maximum muscle building or fat loss) I've seen over and over again with so many people over the years and to advanced weight trainers it should be obvious, but for most beginner/intermediate people, I've noticed that they make this mistake in the gym MOST of the time...
It is your sets and reps and using your highest level of intensity..
Let me explain...
One of the main reasons for lack of progress in most workouts is that most people are not performing their reps and sets to challenge their body enough. I'm not referring to rest periods between sets either (although that is definitely part of the equation).
For example, many people see a routine in a magazine or online and let's say the workout calls for 4 sets of 6 reps of a given exercise... and they just choose a random weight (or a weight that they "think" they are comfortable with) and do 4 sets of 6 reps.
But THAT'S where the major mistake comes in, because they didn't even train remotely close to muscular failure. In reality, they could have completed 4 sets of 12 reps or more with the weight they chose to do for 4 sets of 6 reps... and then they wonder why they're not seeing results!
The answer is simple... they're not seeing results because they didn't challenge the body enough and therefore, the body has no reason to need to improve.
The right way to do it is... If the routine calls for 4 sets of 6 reps, then you should barely be able to complete the sixth rep. Form should still stay good, but it should be a challenge to complete that 6th rep, and a 7th rep would be pretty much impossible.
Now THAT'S how you train to challenge your body and force it to adapt to the stress. And that means you get results and your body CHANGES for the better over time.
Now it's a little more complicated than that, because there are dozens of other factors that come into play that determine whether you will effectively make progressions in the gym, based on sets, reps, intensity level, rest and recovery, nutrition, etc.
And once you get into advanced training, you will literally be exhausted with your chest heaving for breaths if you hit the rep range on some exercises with the right weight and intensity from just 1 SET.
For example, if I'm using a heavy enough weight, even as little as 4 reps of heavy deadlifts can leave my entire body exhausted and I'll be gasping for air for 30-40 seconds after that set (and I'm in pretty damn good shape too)... and that was just from 4 REPS!
But that is a great example of how hard I challenged my body to do those 4 reps and stay in good form... because I chose a weight that was extremely hard for me to complete 4 reps.
Sounds crazy, because most people only think of "cardio" as something that can make you gasp for air and have your heart beating out of your chest... but training with weights at a high enough intensity and challenging weight using the right exercises is actually creating MORE of a reason for your body to respond and change.
Give me a marathoner and have them do a super high intensity set of clean & presses, or heavy 1-arm snatches (or even 20-rep barbell squats) and that marathoner will be on the floor gasping for air if they worked hard enough on the weight training sets.
If you think this is one of the mistakes you've been making in the gym, jack up that intensity and use heavier weights that actually CHALLENGE YOUR BODY, and you just may start to see some more dramatic results with your body!
Subscribe to:
Posts (Atom)