Browsing: Build Muscle

The Importance of Strength Training for Women

Strength training is essential for anyone who leads the average modern life. That is a life that does not involve strenuous physical exertion on a regular basis. People groups who chase animals through the jungle, climbing trees, scrambling steep slopes, and the like probably do not need to worry about strengthening their cores and glutes. If however, you are a member of the electronics loving, working in a chair, getting processed food from a store people group, then you need to start strength training. For the purpose of this discussion we will define strength training as exercises that use resistance to build strength. There are so many benefits of getting stronger, for men and women, but the female body benefits in some very specific, and often overlooked, ways.

One of the greatest benefits of strength training is how the muscle you build during exercise lets you burn fat for long after you finish exercising. Increasing the muscle in your body is how we humans most efficiently increase our metabolism. There are lots of theories on eating spicy food and caffeine, but we know that having muscle means having a faster metabolism. Going for a run will definitely burn off your morning late, but doing some squats with weights in your hands will keep burning calories for you for up 24 hours after the exercise! Even better, all that muscle you build is going to really give you the body you are working for. Strength training will lift sagging areas leaving you looking leaner and younger. Additionally, your muscle will reduce the presence of cellulite and the appearance of remaining cellulite. In short, being strong is going to make you look great and there are benefits of strength training that go beyond outward appearance.

While lifting those weights is making your muscles strong and beautiful, it is simultaneously strengthening your body against the threat and effects of osteoporosis. Unfortunately, women are two times more like than men to have osteoporosis, which means women's bones grow weaker with age and are more like to fracture. In addition to a diet that is rich in vitamin D and calcium, strength training is a major factor in the prevention of osteoporosis. Weight training puts strain on bones, the bones then respond by increasing bone formation. As you lift weights your body is creating more bone cells, making your bones more dense and stronger. Not all forms of exercise increase bone density, preventing and treating osteoporosis, but strength training is an extremely effective measure to take against the loss of bone. Most amazingly, these huge benefits are seen in all age groups, so its never too late to start using weights.

One of the most practical benefits of strength training is how it improves everyday life, facilitating common activities. This can be especially true for women, as the female body naturally has less muscle, mass, and strength than the male. Being stronger will make it easier to lift children, car seats included. Carrying groceries up stairs, will be a breeze, and countless other daily activities that use muscle will be made easier with increased strength. Along these lines, a stronger woman may be more able to defend herself, escape, or survive a violent situation.

Women need muscle! Whether for long-term health, physical appearance, or everyday life, muscle is key to a happy and healthy, and possibly longer, life.

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Get Your Training Out Of The Toilet

When my wife and I bought a new home around 10 years ago, we knew we were going to spend a few dollars on structural upgrades. One of them was an extra foot of ceiling height in the basement so that once my gym was set up, overhead pressing would not be a problem. That foot cost an extra 22 grand by the way! But luxuries like hardwood flooring, granite counter tops, crown molding, and the like, we decided to hold off until later.

One household item that I did not give much consideration to initially was the toilet. Builders will try to save money anywhere they can, and toilets are no exception. I mean if you passed a kidney stone you'd clog these things, so you can imagine what it was like on a high protein and fiber diet!

When the day came to renewate, I made sure that the toilets were on the list. All 4 bathrooms were outfitted with new, high-end TOTO toilets. Pardon the pun, but these things kick some serious ass! I mean, you could eat bowls of cereal, oatmeal, and cream of wheat, a loaf of bread, and inhale some fruit along with it – you know, the typical breakfast you had in the '80s – and it would be no match for these beasts.

Once in a blue moon – like maybe once a year – you would accomplish the ultimate goal of clogging a TOTO, and once you do, it's a bitch to unclog! On a couple occasions, it's taken me a few days of hardcore plunging before hearing that sacred “down the drain” sound. Forget battling ropes, you want condition? Unclog a TOTO!

Well, it just so happened that on one of these “clogged” occasions, we were expecting guests. My wife was busy cleaning the house, setting the table, getting the kids ready, and making dinner, and I had the hard task: unclog the TOTO! After getting an unbelievable arm pump, I decided to go to Home Depot and pick up one of those mega “Fred Flintstone” plungers. When I got back, I thread on a tank top, popped some caffeine and ephedrine, and went to work. After half an hour of what looked like a Crossfit session, still no success! I needed a different approach. I turned to my computer for help.

A simple internet search on “how to unclog a TOTO toilet” changed my life forever! In a forum post, a plumber stated that most people are doing it wrong when they try to unclog a toilet, any toilet. Using brute force with a “big-ass” plunger (again, pardon the pun) can make things worse! The trick is to use very short, quick strokes until you see the water vibrating, and then pull up on the plunger. Most of the time, the bowl will siphon out when you lift the plunger up and away.

It was worth a shot. So I went over to the toilet, grabbed the scrawny plunger, and used short, quick strokes. As soon as the water started to vibrate, I lifted that “sucker” up, and the toilet unclogged. Just like that! What normally would take hours, even days, was completed in seconds! If I would've used my brain instead of my brawn, I would've solved this problem much sooner with far less effort.

It's funny because this little incident reminded me of a well-known technique in strength training that is quite effective for muscle growth. Basically, it involves rapid partial movements at the end of a set to extend the time under tension and inducing greater metabolic stress as a stimulus for hypertrophy. And much like a clogged toilet, these short, quick strokes produce fast results!

From old-time champions like Larry Scott and Arnold Schwarzenegger to new-age stars like Ronnie Coleman and Jay Cutler, many professional bodybuilders have used this method in one form or another to pack on muscle. Even YouTube sensation, CT Fletcher, advocates this form of penitentiary-style lifting.

Back in the day, these quick, partial cramping reps performed at the end of a set were called “burns,” and for obvious reason. We've all done this with calf training, and it burns like hell! But have you ever tried it with bench presses, pull-ups, squats, or even wrist curls?

In The Education of a Bodybuilder , Schwarzenegger states:

“The forearm, like the calf, is a hard muscle to reach. Take a weight you can handle for about 15 full reps. Then push yourself with some partial reps, even if you are able to move the bar only an inch. . ”

Fact is, burns can be done on just about any exercise. In Encyclopedia of Modern Bodybuilding , Schwarzenegger expands on this concept:

“Continuing to do partial reps when you are too tired to complete full range-of-motion repetitions is a shock method I have always used for almost any muscle in the body, and it is a particular favorite of Dorian Yates. lot of training where he restricted his muscles past the point of momentary failure to almost total exhaustion, using techniques like forced reps and partial reps. you were doing Preacher Curls, you would have your workout partner help you lift the weight and then you would lower it a few degrees and then lift it as much as possible, even if only a few inches; then lower it some more and do some partial reps from that position, repeating this on the way down until your muscles are burning and exhausted. ”

Why are burns effective for muscle growth? As stated in the book Reps! : “Burns enable the trainer to continue an exercise when another rep can not be performed. They keep the blood in the area a few seconds longer. More fibers are recruited and fired off. More growth is stimulated.”

Steve Holman and Jonathan Lawson of Iron Man Magazine have coined these short, rapid bursts or pulses as “X” reps. They advocate conducting these eXtra partial reps near the bottom of a movement at the semi-stretch position, and only on the last set of any big exercise like presses or squats. According to Holman and Lawson, the longer tension time can trigger more growth by creating occlusion, or blocked blood flow, which triggers a full-blown pump as well as a number of key anabolic responses such as activating more muscle fibers and more anabolic hormones. This is the precise stress that Promotes a tremendous increase in the size of a muscle cell and possibly in the number of muscle cells (research ties stretch-position overload to hyperplasia, or muscle-fiber splitting).

Many professional bodybuilders have used burns in this manner. For instance, Larry Scott, one of the first champions to extensively use burns, would perform 6 full reps of preacher curls to failure with a heavy barbell, and then immediately do 6 partial reps in the bottom position before finishing his set. Scott built some legendary arms with this technique!

Another option for burns is to do them near the peak-contracted position. Swedish bodybuilding sensation Andreas Cahling, who looks more jacked today at the age of 60 then most guys a third of his age, used this variation of burns quite effectively during his competitive years on movements such as leg extensions, leg curls, rows, chins and pulldowns. In Joe Weider's Ultimate Bodybuilding , Cahling revealed how well this method worked for him:

“To give you an idea of ​​how much benefit I received from incorporating burns into my routines as a means of pushing selected sets past failure, consider my progress during the year leading up to my Mr. International victory. A year before, I was not yet doing burns, and had cut out at 185 pounds. In none of the previous 3-4 years had I earned more than 3-4 pounds of solid new muscle mass. But after eight months of doing burns, I was up to 196 super -hard pounds of lean muscle mass and won my biggest title! ”

Try burns in your next workout. Do them at the end of every last set of an exercise to fully exhaust the muscles involved. Do them in the bottom range, in the top range, at your sticking point, or simply in mid-range. At the end of the day, I do not think it really matters where you do them as long you prolong the time under tension until there's nothing left in the tank.

Typically, these end-of-set parts are only a few inches in range and should be done for 6-10 reps – less than 6 and you're wimping out, and more than 10 means that you should have been able to perform one more full-range repetition before “burning” out!

Deadlifts are one exception where burns may not be appropriate, but you can use them on squats – just make sure to set the safety rods appropriately. Of course, a spotter is always “handy!”

Training is no different than unclogging a toilet. Working smarter, not harder, applies just as much in the gym as it does in the bathroom. You want to get the most results with the least amount of effort and time. So take the plunge with burns! I'm not saying that that they will not kick the “crap” out of you, but you can expect fast results. When all your effort in the gym is in the toilet, use short, quick strokes to get things moving again.

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Fat Loss Steroids And Dangers

Fat Loss Steroids

Are fat loss steroids any good? Do they really work to help you shed the fat? Maybe you should take another look before trying this risky act.

In their pursuit to lose weight quickly, some people believe that “the end justifies the means.” This statement is often true and the results are typically dreadful because caution is thrown into the air.

Just as some may see anorexic and bulimic behavior as OK in order to lose weight, using drugs to become thinner is not the answer.

Not only do these destructible behaviors affect the body and your mind, they can cause irreversible damage to your body. Most importantly, people who use them fail to admit that what they are doing is wrong.

Although steroids are sometimes used in the treatment of certain illnesses and medical conditions, they are used minimally so as not to cause any side effects to the patient. But this does not mean that they are safe.

What Are They?

Fat loss steroids are categorized as AAS- which stands for Anabolic Androgenic Steroids.

The body uses both anabolism and catabolism in everyday functions. Catabolism refers to the break-down of a substance using enzymes released in the body.

In anabolism, the body is creating or building molecules. This process involves the use of proteins to create and build muscle mass in the body.

Typically, the body uses the male hormone testosterone in the creation of muscle. This is where AAS comes into play.

Why not use the same technique that the body uses and speed it up? Sure, using fat loss steroids can make you leaner and cause the fat to melt away. But do you know what else happens?

What's The Big Deal?

The use of steroids, whether for fat loss or to strengthen endurance, is illegal! This is the least of the problems that one encounters when abusing these drugs.

Side effects can range from males growing breasts, to females developing body hair and a deaf voice. Not only can using steroids cause the exchange of sexual characteristics among the sexes, serious harm can result.

Damage to vital organs including the heart, eyes and kidneys can occur. In addition problems with the bones and sexual organs can arise.

Being in the fat loss mode, many people do not reconseider taking drastic measures to reach their goals. Instead they opt to harm themselves in the process.

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Look and Feel Vascular With These Three Crazy Tips


Vascularity has gone from being not that important to the average man to being cool in only a couple of years, thanks to the internet. When I ask people what they think about my vascularity some say it looks gross and others are completely blown away from it, I mean lets face it vascular looks freaky cool and what kind of guy would not like a nice road map of veins on their arms, shoulders and so on.

Tip One: Lower Your Body Fat:

In order to get vascular one has to lower their body fat. Sure, you might see a couple veins here and there on your arms and so on, but once again that is nothing compared to the road map of veins that are right underneath your fat. So, therefore, in order to become more vascular like the incredible Hulk you will have to lower your body fat levels. By doing that you will exposes more of your veins and they will thank you for exposing them to do the sunlight, and best of all you will be vascular for a long time, twenty-four seven. Without of course your body fat goes right back up again.

Tip Two: Boost Your Nitric Oxide Levels:

A coworker of mine is crazy vascular and he thanks his love eating spinach for it. You see spinach contains a high amount of nitrates in it in fact spinach is able to increase nitric oxide levels by a whopping two hundred percent. Think about it two hundred percent, It's no wonder why Popeye liked eating spinach.

Overall if you want to be more vascular you must boost your oxide levels in with two options only. These two options are taking steroids or eating food rich in nitrates that will give you the amazing blood flow that will give your veins that popping out appearance.

Tip Three: Eat Thermogenic Foods:

When your body temperature increases your body naturally pushes blood towards the skin away from the internal organs. This is simply the bodies safety mechanism kicking in to action in order to avoid the bodies vital organs from overheating. This in turn brings blood into your veins so making your veins pop out and giving them that full look that could burst any minute and overflow with blood. The full look which I am taking about is when your veins look big and pop out of your skin.

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The Power Rack And The Power Pill

Walk into any gym and what comes to mind: “fake boobs,” “synth arms,” ​​”lipo six-pack,” “calf implants,” or “that guy's juicing, for sure!” We all do it. You may not say it out loud, but you know you're thinking it.

Implants, synthol, and liposuction are rather recent innovations, but steroids have been around for a while, and they've been instrumental in building muscle and training equipment. Yes, that power rack in the corner, for example, is a result of steroids. It's true!

When Milligrams Turn Into Grams

Let's face it, steroids have been used in sport for decades. Fact is, many athletes have not only used the stuff, they've “abused” the stuff, and that's especially true in bodybuilding. Pick one of the top guys over the past 50 years, and it's probably that they were on buckets (not droplets) of the sauce!

In a fantastic interview conducted a few years ago on the Iron Radio Podcast , world-renovated nutrition and sports medicine expert, Dr. Mauro Di Pasquale, claimed that the amount of steroid use in the '70s and' 80s by bodybuilders was “unbelievable!” He knew of someone who downed an entire bottle of Dianabol at each meal. That's 100 tablets each bottle, 3 times a day, and that's on top of probably 2,000 to 3,000 mg a week of injectables!

Some of the top Mr. Olympia contestants back then would take as much testosterone in a month prior to competition as the average male would produce in a lifetime! Forget about a few hundred or even a few thousand milligrams, some of these competitors would go as high as 10 grams of anabolic steroids a week!

Today things have gotten a little out of hand in bodybuilding and its popularity has dropped tremendously. The physiques are unrealistic now and quite frankly not that attractive – guys just can not relate to them anymore and according to Randy Roach, author of Muscle, Smoke & Mirrors , it's one of the main reasons why MMA has become so popular. That's a physique that guys can relate to, and that's what they want to look like. Being able to kick the crap out of someone (in other words, functional strength) is an added bonus!

And if you look at the women's side of things, you now have so many different levels of bikini, figure, fitness and physique competitions stemming from a low amount of muscularity to an extremely high degree of muscularity. What's one of the major differences in preparation for each level?

The amount of drug use.

Hey, do not hate the messenger!

Too Much Muscle Mass Is Dangerous

When I posted the video Models Are Fat! a few years ago, I knew it would be controversial. However, the controversial had had to do with models. The line, “too much fat or fat-free mass can be detrimental,” was not taken lightly, so to speak. Almost, most hardcore lifters cherish muscle and lots of it. In their minds, there's nothing wrong with being as BIG as humanely possible.

Well, being muscular is not a problem. A “heavily-muscled” physique may be a problem, however. There is an optimal amount of hypertrophy that should be acquitted for any endeavor (Ie, occupation or sport).? Too much mass, whether it's coming from fat or muscle, can indeed be detrimental. It places a great strain on the body and can decrease longevity, particularly if a genetic predisposition to cardiovascular disease exists.

Here's a great quote taken from the 1950 book Muscle Molding by Harry B. Paschall: “Every pound of flesh you put on means the addition of hundreds or thousands of tiny capillaries to carry blood to nourish this flesh, and then gives the heart and lungs and stomach and liver and kidneys more work to do. Get too fat and any insurance company can prove to you that you are sacrificing a good many years of normal life. ”

The amount of muscle mass that is “safe” will vary among individuals, and I believe that most recognize by instinct once they've crossed that threshold. The body and its systems are “weighed down” beyond a certain point.

At 5'10 “, I've been as high as 225 solid pounds and it was too much for me. I felt heavy, slow and uncomfortable. My weight may fluctuate 5 or 10 pounds depending on what phase I'm in, but for the most part I hover around 200 pounds now where I feel strong, fast, lean, functional and most important … healthy!

A “heavily-muscled” individual who's under 6 feet in height and weighs close to 300 pounds (or more) may be at risk if they carry that weight too long. Drugs will only compound the issue, and if a genetic predisposition to heart disease exists, they may be a walking time-bomb!

In the strength world, we've lost many legends like Anthony Ditillo and Anthony Clark, for instance, and there are too many bodybuilders to mention that have left us before their time. And if it has not increased mortality, it has definitely increased morbidity. I first learned of this correlation from functional medicine expert Dr. Robert Rakowski in 2006.

And do not get me wrong, I'm a BIG fan of “functional” muscle. I'm just not a fan of too much “non-functional” muscle at the expense of health.

So taking heavy doses of steroids can obviously have drawbacks and for those that have done it, they know what it can do to your connective tissue. Muscles get big and strong, but often the connective tissue just can not keep up. You're a rupture waiting to happen!

But what about “sane” amounts like those used in testosterone replacement therapy?

Get an experienced 40- or 50-year old lifter on some Androgel or Testim, and you'll be quite impressed with the results, but we'll leave that discussion for another time.

The Steroid Influence

Whether you are or against stereoids, you can bet that your training has been influenced by them!

In a great paper published in the Journal of Sport History (Spring, 1993) titled “Isometrics or Steroids? Exploring New Frontiers of Strength in the Early 1960s,” author John Fair laid out a very compelling argument that “the greatest system of strength and muscle building the world has ever seen, “was not isometrics (Ie, pushing or pulling a barbell as hard as possible for 6-12 seconds against pins set in a power rack) as Bob Hoffman was promoting to his strength and health reading, but rather steroids!

Around the middle of the 20th century, Bill March and Louis Riecke were two American weightlifters making incredible progress using a new isometric training system under the guidance of Dr. John Ziegler; however, these two athletes were also secretly using another revolutionary enhancement: the anabolic steroid Dianabol.

As Bill Starr mentioned in a paper “Isometric Farce” printed in the June, 1972 edition of his Weightlifting Journal : “Hoffman, knowing that he could not capitalize on the sale of stereoids, jumped in the slot with his isometric courses and equipment .. Hoffman made a mint … as lifters through the world pulled and pushed hoping to get as strong as March and Riecke. ”

Without the isometrics were accompanied by those little pink pills, those incredible feats of strength were never replicated. As a training system, isometrics never really attracted to much, but steroids were gaining quite a bit of “behind-the-scenes” popularity … and the power rack, well, it became a household name.

Now, fast-forward to the “Colorado experiment” produced in 1973 where Casey Viator gained an incredible 63.21 pounds of muscle in 28 days. Granted, Viator did not train for 5 months beforehand and died hard the previous month and a half to make the results more dramatic, and he was offered a “healthy cash incentive” for every pound of muscle he earned, but he was by no means a beginner. And no matter what type of genetic specimen Viator may have been, you do not gain that much muscle in that little time, naturally!

How did he do it?

By force-feeding, high-intensity training (HIT), Nautilus equipment, and some speculate that steroids were used. (You think?)

As a result, HIT gained some followers and Arthur Jones and his Nautilus equipment made a fortune! As Bill Pearl mentioned in his book Getting Stronger: Weight Training for Sports , “Nautilus machines became so popular during the '70s and early' 80s that it was said that more money was spent on Nautilus equipment than on all other commercial gym equipment being sold at that time. ”

You may not see too many of the original Nautilus machines any more, but if you go to any serious gym, you will definitely see a power rack. Now you know how it got there!

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Testosterone Booster That Works – Increase Lean Muscle Quickly

Do you want to boost your testosterone levels?

Try these natural testosterone boosters:

1. Whole Milk

Whole milk is not just a great source of proteins but is also rich in vitamins and minerals. Moreover, it's a great source of essential fats too. Your body needs cholesterol for producing anabolic steroid hormones like testosterone.

A glass of milk at bedtime is an excellent remedy to enhance your testosterone levels.

2. Brussels Sprouts

Brussels Sprouts are great for increasing testosterone. They contain a compound called indole 3-carbinol that precedes enzyme aromatase from converting testosterone into estrogen or the female hormone.

So, it's a great idea to include Brussels Sprouts in your daily diet.

Cauliflower is another great source of indole 3-carbinol. You must also include it in your diet.

3. Celery

I am sure you must have heard that celery is great fo increasing semen volume in men. As a matter of fact, it is a very powerful testosterone booster. Even the scent of celery can stimulate testosterone production in your body.

It is also an abundant source of natural nitrates that gets converted into nitric oxide due to enzymatic reaction in your body. Nitric oxide increases blood circulation like nothing else and is great for your sex life.

4. Organic Eggs

It's not surprising that old school bodybuilders were great fans of organic eggs. This is because eggs are rich in cholesterol that gets converted into testosterone in your testicles. Not just this, eggs are also abundant in vitamins A, E, D, K etc.

So, you must include them in your diet if you are serious about increasing your testosterone levels.

5. Avocados

Avocados are one of the most nutritional foods on the planet. Just like eggs, they are also rich in cholesterol. Leydig cells in your testes convert this cholesterol into testosterone.

It's because of their testosterone boosting effects that avocados are known as a powerful libido enhancer.

6. Try a Natural Testosterone Supplement

In addition to the above, you can also try a natural testosterone supplement. Some of the best supplements are a blend of natural ingredients such as tongat ali, tribulus terrestris, maca, muira pauma, zinc, ginkgo biloba etc.

Top of the line supplements also contain Bioperine to ensure faster absorption of the ingredients into your body. Such supplements can also help enhance your growth hormone levels.

A good testosterone supplement can help increase lean muscle, reduce body fat, enhance libido, strengthen bones, elevate mood etc.

Good quality supplements are safe and do not have any negative side effects.

So, if you want to boost your testosterone levels, check out the Best Testosterone Supplement that has helped thousands of men over the past few years.

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The Two Secrets For Getting Massive Cannonball Shoulders


Having big cannonball should not only increase your width but also increase your V-taper, which is always a bonus, you can never have too much of a V-taper. Having big shoulders as some people call them the cherry on top of your physique if you know what I mean. Also, not to mention big cannonball shoulders are a sign of masculinity. So stand back and watch and learn while I show you the secret to getting big cannonball shoulders.

Tip One: Train Your Rear Delts:

In order to have big massive shoulders you must train your rear delts. People that go in the gym and do a bunch of different varieties of shoulder presses will only have big overpowered front delts and weak under-powered rear delts.

I know, I know, they are a very hard and small muscle group to train but they are the secret for having big shoulders. My advice to you for training rear them would be to try every exercise out there. See what works for you and what does not then finally get to training them. My other piece of advice would be too really contract them as hard as possible and to hold the static movement of the rep for as long as possible. Doing this will give you very good growth on the weak part of everyone's shoulders and you will get the huge cannonball shoulders that you have always dreamed off.

Tip Two: Behind The Back Shoulder Press:

Now this is an exercise I do not normally and usually see people doing in the gym. Sometimes that is why they have weak shoulders or it could be a variety of causes. Enough of that, anyways, doing behind the back shoulder presses will hit your shoulders from a different angle. An angle that your body is not used to, since your body will re-compensate for this stress and your shoulders will grow quite nicely.

Now, you can do this with a variety of styles. You can do it standing or sitting down on a bench with a barbell or on the smith machines. I prefer to do mine on the smith machine while sitting down on the bench because it is much safer to go to complete failure and the risk of injury is much less than doing it with the barbell.


Now, that you know the secret formula for getting massive shoulders, you should go and take action. So what are you waiting for? Let's get big shoulders!

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Ride the Extensive-Intensive Wave for Maximum Muscle Mass

If you've been in the muscle-building game for a while, you know quite well that you can not stay on one routine forever. No matter how well you do initially, ever gains will come to a halt and when that happens, a change is required. The problem is that you can not just go to your favorite training website and pick any routine that looks cool, because a random routine will lead to random results. You need a program that makes sense – one that follows a logical order of progress from the previous routine. Research shows that rotating between periods of higher volume (known as an intensive phase) with periods of higher intensity (intensive phase) is the way to go.

Here are two programs that will get you started on the intensive-intensive wave. These programs are listed in the following manner:

Sequence. Exercise: Sets x Reps @ Tempo, Rest Interval

Both routines involve double station training (eg, A1, A2, B1, B2, C1, C2, D1, D2) where you perform one set of the A1 exercise, then one set of the A2 exercise, and repeat until the prescribed number of sets for each of the two exercises are completed. Follow the same process for the other exercise pairs.

The tempo refers to speed of execution (in seconds) and is represented by a 4-digit number: the duration of the eccentric (negative or lowering) action, followed by the duration of the isometric (pause between negative and positive) action, followed by the duration of the concentric (positive or rising) action, followed by the duration of the isometric (pause between positive and negative) action. For example, a 4010 tempo means you should take 4 seconds to lower the weight, no pause, 1 second to raise the weight, no pause, and then immediately begin the next repetition.

The rest interval will be listed in seconds as a specific number (eg, 120s). If “10s” is specified, move swiftly from one exercise to the next – it should take you exactly 10 seconds from the end of the previous set to the beginning of the next set.

Program 1 – Antagonist Supersets (Extensive Phase)

Day 1 – Shoulders, Back, and Chest
A1. Standing Mid-Grip Barbell Press: 3 x 6-8 @ 4010, 10s
A2. Close-Grip Chin-Up: 3 x 6-8 @ 4010, 180s
B1. 45-Degree Incline Neutral-Grip Dumbbell Press: 3 x 8-10 @ 3010, 10s
B2. Seated Mid-Neutral-Grip Cable Pulldown: 3 x 8-10 @ 3010, 150s
C1. Flat Pronated-Grip Dumbbell Press: 3 x 10-12 @ 2010, 10s
C2. Seated Rope Row to Neck: 3 x 10-12 @ 2010, 120s
D1. Bent-Over Cable Crossover: 3 x 12-15 @ 1010, 10s
D2. Seated Dumbbell Lateral Raise: 3 x 12-15 @ 1010, 90s

Day 2 – Legs and Abdominals
A1. Heels-Elevated Barbell Hack Squat: 3 x 6-8 @ 4010, 10s
A2. Seated Leg Curl: 3 x 6-8 @ 4010, 180s
B1. Bent-Knee Hex-Bar Deadlift: 3 x 8-10 @ 3010, 10s
B2. Decline Sit-Up: 3 x 8-10 @ 3010, 150s
C1. Reverse Hypextension: 3 x 10-12 @ 2010, 10s
C2. Hanging Leg Raise: 3 x 10-12 @ 2010, 120s
D1. Seated Calf Press: 3 x 12-15 @ 1010, 10s
D2. Seated Tibialis Raise: 3 x 12-15 @ 1010, 90s

Day 3 – Arms
A1. Standing Reverse-Grip EZ-Bar Curl: 3 x 6-8 @ 4010, 10s
A2. Tiger Bend Push-Up: 3 x 6-8 @ 4010, 180s
B1. Seated Midline Hammer Curl: 3 x 8-10 @ 3010, 10s
B2. Standing Rope Pressdown: 3 x 8-10 @ 3010, 150s
C1. Standing Twisting Rope Curl: 3 x 10-12 @ 2010, 10s
C2. Flat Twisting Dumbbell Triceps Extension: 3 x 10-12 @ 2010, 120s
D1. Seated Reverse-Grip EZ-Bar Wrist Curl: 3 x 12-15 @ 1010, 10s
D2. Seated Barbell Wrist Curl: 3 x 12-15 @ 1010, 90s

Supersets are a form of strength training where you pair two exercises, moving from one to the next with little to no rest in between. This training method can be quite effective because short rest intervals are known to raise levels of both growth hormone and testosterone, two anabolic hormones that promote muscle growth and body fat reduction.

Supersets allow you to get more work done in any given time frame, and more work will help you get more muscle! By the way, greater workloads are achieved over a number of sets with constant reps rather than constant loads, so lower the weight if you must after each set to stay within the rep bracket.

Program 2 – Modern Isometronics (Intensive Phase)

Day 1 – Chest, Back, and Shoulder
A1. 45-Degree Incline Mid-Grip Barbell Press: 9 x 5 @ 2020, 120s
A2. Mid-Grip Pull-Up: 9 x 5 @ 2020, 120s
B1. Standing One-Arm Neutral-Grip Dumbbell Press: 3 x 8-10 @ 3010, 60s
B2. One-Arm Neutral-Grip Dumbbell Row: 3 x 8-10 @ 3010, 60s

Day 2 – Legs and Abdominals
A1. Back Squat: 9 x 5 @ 2020, 120s
A2. Prone Dorsiflexed Leg Curl: 9 x 5 @ 2020, 120s
B1. Standing Wide-Stance Good Morning: 3 x 8-10 @ 3010, 60s
B2. Kneeling Cable Crunch: 3 x 8-10 @ 3010, 60s

Day 3 – Arms
A1. Flat Close-Grip Barbell Press: 9 x 5 @ 2020, 120s
A2. Standing Mid-Grip Cable Curl: 9 x 5 @ 2020, 120s
B1. One-Arm Overhead Rope Triceps Extension: 3 x 8-10 @ 3010, 60s
B2. 45-Degree Incline Dumbbell Curl: 3 x 8-10 @ 3010, 60s

Isometronics involve lifting through a partial range of motion, usually in a power rack but not always, and finishing each set with an isometric (static) contracting. In this “modern” version, there are four exercises per workout – an A pair and a B pair. You divide the A exercises into three equal ranges of motion (top third, middle third, and bottom third), and do 3 sets of each range for a total of 9 sets. Use full range of motion on the B exercises.

During the A exercises, the order you perform the three ranges is important. Start with the range that allows the greatest weight to be used – move from extension of the limbs (where you're generally the strongest) to flexion.

For all the A1 exercises (45-degree incline mid-grip barbell press, back squat, and flat close-grip barbell press), perform the top third of the range first (sets 1-3), followed by the middle third (sets) 4-6), and finally the bottom third (sets 7-9). These exercises are performed in a power rack for 5 reps per set using a controlled tempo: 2 seconds to lower the bar, gently and quietly touch the lower pins, and 2 seconds to raise the bar. Then on the fifth rep, try to rip through the top rack pin for 8 seconds. If you only have one set of pins in your power rack, then lower the bar just shy of resting on the pins and hold the 8-second isometric there. Make sure not to hold your breath during the static contraction. If you select the proper load, you should not be able to do another concentric rep.

For all the A2 exercises (mid-grip pull-up, prone dorsiflexed leg curl, and standing mid-grip cable curl), perform the bottom third of the range first (sets 1-3), followed by the middle third (sets 4 -6, and finally the top third (sets 7-9). With these exercises, you perform 5 reps again using a controlled tempo (2 seconds up and 2 seconds down), but this time on the fifth rep, pause for 8 seconds in the middle of the range.

If you compare both programs, almost double the number of total reps per workout are completed during the antagonist supersets routine; however, larger loads are used with the modern isometronics routine, especially during the strong-range parts.

I've only given you a couple of examples in this article, but there are thousands of programs that you could use to build muscle mass. How you sequence those programs, though, is important if you wish to make gains over the long haul. The key is to alternate between periods of higher volume with periods of higher intensity. Make sure to catch that wave early in your training year, and just keep riding it into the sunset!

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The Best Tricep Exercises for Mass

Learn the Best Triceps Exercises for Mass

When it comes to getting that beach body, the arms are one of the big time players. As I walk the gym, one of the most common exercises I see is the bicep curl. While the bicep muscle is very important when it comes to having great looking arms, the tricep muscle needs to be worked significantly, maybe more, than the bicep muscle. The triceps muscle makes up a larger portion of the arm than the biceps muscle, so in order to get bigger, more defined arms, you'll need to make sure your working your triceps muscle adequately on arm day. This article will talk about some of the best tricep exercises for mass. These exercises will work all three heads of the tricep muscle – the lateral head, medial head and long head. Before we get to the best tricep exercises for mass, let's talk a little bit more about the differences between each head.

1. Lateral Head – The lateral head of the tricep is on the outward facing side of the humerus and is responsible for the curvature of the arm when looking from the front view.

2. Long Head – The long head of the tricep runs along the bottom of the humerus and is the largest of the three heads. This is a very important muscle to hit when training the triceps for mass.

3. Medial Head – The medial head of the tricep runs along the inside of the humerus and provides definition more towards the elbow.

Now that you have an understanding of the three heads of the tricep muscle, let's get to the good stuff – the best tricep exercises for mass! These exercises will hit all three heads of the tricep, giving you an arsenal of exercises that will promote big time muscle growth while sculpting your triceps evenly. These three exercises are a must for anyone trying to turn heads with a pair of bad ass arms!

1. Tricep Dips – Tricep Dips are a staple for any good arm workout. When done correctly, dips hit all three heads of the tricep muscle, promoting maximum growth. Tricep Dips are easy to progress or regress. Depending on your goals, you can use an assisted dip machine or bench to rep out high volumes, attach extra weight with a belt to build strength, or make it a plyometric dip to train for power.

To Perform the Perfect Tricep Dip:

1. Assume a comfortable position on the Dip bars.
2. Begin the exercise by slowly lowering your body by pushing your elbows back (not out to the sides which leads to more shoulder stress) with a slight forward tilt of the torso.
3. Lower your body until your upper arm is parallel to the ground.
4. Begin the ascent back up by pushing your hands down into the Dip bars.
5. Stop just short of a locked out arm position to keep tension on the tricep muscle.

Tip: Perform the exercise in a controlled manner on the eccentric and concentric portions of the exercise. Focus of keeping the tricep muscle under tension the entire time. In other words, do not drop down without resisting gravity and do not accelerate up through the lift.

2. Skullcrushers – Skullcrushers are another awesome tricep exercise for hitting all three heads of the muscle. They have a great range of motion and can be altered slightly by utilizigin a flat bench or an incline bench. You can also change it up by using a barbell, EZ Bar or Dumbbells.

To Perform the Perfect Skullcrusher:

1. Assume a shoulder width grip on the bar or DB with arms extended out in front of the shoulders.
2. Begin the exercises by slowly lowering the weight towards the top of your head while preventing the elbows from flaring out to the sides.
3. Lower the weight to just above the top of your head.
4. Begin the ascent by pushing up on the bar through your hands maintaining equal effort on both hands.
5. Stop just short of a locked out arm position to keep tension on the triceps.

Tip: Perform the exercise in a controlled manner on the eccentric and concentric portions of the exercise. Focus of keeping the tricep muscle under tension the entire time. In other words, do not drop down without resisting gravity and do not accelerate up through the lift. Keep the elbows in tight, avoiding any flaring out of the elbows. If you can not keep the elbows in, get a spotter or reduce your weight.

3. Close Grip Bench Press – The close grip bench press is a unique tricep exercise in that you can push much more weight than other exercises for the triceps. Being able to move more weight will lead to larger muscle growth within the tricep.

To Perform the Perfect Close Grip Bench Press:

1. Assume the starting position with hands at roughly shoulder width or just inside shoulder width.
2. Lower the bar (or DB) towards your chest, keeping the elbows tight to the sides of your body.
3. Begin the ascent back up by pushing up with the triceps.
5. Stop just short of a locked out arm position.

Tip: Keep the elbows in tight to the body. In other words, avoid flaring out the elbows. As with any barbell bench press, try to avoid overextension of the wrist. The wrist is in a vulnerable position when it is overextended. This can be dangerous with heavier weight.

There it is! Three of the best tricep exercises for mass. Perform these exercises with various weight, reps and order and you'll start to see improvements in your arm size and definition. By utilizing all three heads of the tricep muscle, you'll get the most out of your arm workouts.

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How to Maintain a Good Workout Plan

The first step in developing and maintaining a workout plan begins in the kitchen. To build you body in a healthy manner, you must eat right. Vegetables, Fruits, Chicken and Fish are highly recommended and foods that are high in fats and sugars should be avoided. However, you should not fall into the trap of diets and design one day out of the week as a “cheat day”. A cheat day is one day in the week where you can eat foods that are traditionally high in fats and / or sugars. I like to weed this down to a “cheat meal”. In a cheat meal, you can eat whatever you desire. To maintain a good plan, you should eat around six meals a day. The largest meal should be breakfast and then pursuit to eat a snack and then lunch, and then another snack and then dinner. If you wait and only eat three meals per day, your stomach will not process the food as fast as it would if you consumed six meals per day. Along with fats and sugars, you will also need to cut back on alcoholic beverages and coffee because they reduce water from the body and fuel dehydration.

The next step in maintaining a workout plan is to exercise properly. Whether it is machines or free weights, you should pick exercises that are fun and when they become stale, then it is time to try different exercises. Secondly, it is best to work out your entire body, because your muscles compliment each other. It does not matter if you only want to work on your abdominal or chest muscles, you also need to work out your leg, back, and shoulder muscles as well. It is best to start with lighter weights and do ten repetitions. After that, continue to add weight until you struggle to do six repetitions. Most importantly, you need to warm up properly. If you do not warm up, you put yourself at risk for various injuries. I've personally experienced arm and leg cramps along with a pulled groin muscle for not warming up properly. You can warm up by stretching or doing repetitions at approximately half the maximum weight that you can lift. Along with warm up, you will also need to do a cool down workout after your main workouts. The cool down can be preformed to do repetitions at a lower weight than your maximum.

Another issue regarding working out is certain supplements that many people use with weight training. I personally use a dietary supplement before working out and whey protein powder after I work out. Be careful not to take too many supplements before you work out because they are energy boosters and could be detrimental to your health. Another important note is to never work out on an empty stomach. The food you eat before weight training will energize you and help build muscle faster. Now, with all of those tips considered, enjoy your workout.

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Steps To Take For You To Build Muscle Without Supplements

Every person dreams of building muscles in order to look good. While some people go for supplements in order to build muscles, you do not have to. If you are wondering how you can build muscles without supplements, here are the steps that you should take:

Step 1: lift weights

Lifting weights is one of the best ways of building muscles. Weights increase muscle action and as a result you easily develop large muscles. The good side is that you do not have to lift heavy weights for you to build muscles; you only need to lift moderate weights.

For maximum muscle growth, you should lift weights three times a week. When exercising, you should ensure that you target one area of ​​the body in each session. For example, you should perform chest and shoulder exercises in one session, leg exercises in the second session, and back and biceps exercises in the third session.

Step 2: eat plenty of proteins

Proteins play a major role in building muscles; therefore, you should take enough of them. To be on the safe side you should take at least 200 g of protein every day. Experts recommend that 15% of your total body calories should come from protein and animal sources such as meat.

While plant products have proteins, they often lack essential amino acids that aid in muscle growth. One of the best plant proteins that you should take is soy.

Step 3: eat plenty of fats and carbohydrates

Fats and carbohydrates are the primary energy sources in the body; therefore, you should take plenty of them for you to have enough energy sources in the body.

By consuming enough of these nutrients, you ensure that the body has enough energy sources; therefore, your body does not use protein stores to produce energy. This results muscular degeneration.

To be on the safe side, you should ensure that 30% of your calories come from fat and 50% of it comes from carbohydrates.

Step 4: rest your body

While you may be interested in continuing exercising in order to build muscles fast, you should avoid exercising without resting. Resting helps the body gain new muscular adaptation through general adaptation syndrome. When resting, you should ensure that you get plenty of sleep.

These are the steps that you should follow for you to build muscle without taking supplements. When lifting weights you should be careful to avoid injuring yourself. Of major importance, you should ensure that you master proper weight lifting techniques before you move to heavier loads.

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Weighted Vests for Men – The Ultimate Comparison Guide

A very good rule of thumb in choosing your fitness tools and accessories is to base it on your anatomy and fitness level. For instance, if you are shopping for a weighted vest for a guy, you have to consider your body type and how much weight you can carry. There are three types of body shapes for Men – Ectomorph, Mesomorph and Endomorph. You need to know your body type first.

Weighted clothing for men is a fascinating way for you to build your muscle mass and enhance your results within your daily exercise by doing nothing different, other than wearing a little additional weight. Weighted vests for men are ideal for intensifying your body-weight exercise, such as; squats, pull-ups, dips lunges, pillar bridges, planks and pushups, but can also be used well through the gym or even during your daily run.

However, you must proceed with caution when wearing a vest with weights outside of the ideal exercises because the additional weight can encourage bad form which can lead to injuries. You just have to be the judge of your capabilities. Let's get to the bottom of the best products on the market:

Targeting Core Muscles with the V-Force Vest – Perfect for the Mesomorph Body Type

The V-Force Vest is one of the best vest for men who want to target their core muscles as the weights are strategically placed to do just that. The short structure also allows the weights to focus on your core muscles, but it takes the weight off your stomach to ensure the maximum comfort. In addition, the design has a triple layer pocket which provides your back with maximum weight support to deter any potential injuries or muscle strain. The shoulder widths are designed to provide you with even more versatility within your workouts, regardless of whether you decide to strictly focus on body-weight exercises or plan to wear it during your runs. This vest for men does not fall short in the style department either. It's the ultimate man piece, equipped with a military look, feel and function. Comfort was certainly not disregarding with this vests' manufacturing. You get adjustable straps, shoulders, body and all stress points and the ultimate weight is 100 pounds which gives you plenty of training time with this product. When you've hated it into a dirty mess, just toss it the washer and dryer and it'll be like new again.

Compact and Comfort in MIR Vest – Perfect for the Endomorph Body Type

The MIR Vest certainly takes your comfort into priority while ensuring that you maximize your potential through your workouts. While the vest has a max capacity of 60 pounds (a significant difference than the prior), it can be the perfect product for you as you consistently build up your training training by adding in weights easily with durable Velcro closures to increase the resistance adeptness. Like the prior, the MIR Vest also has a narrow shoulder design which promotes versatility, whether you're a runner or want to strictly focus on body weight training, or both. However, what sets this vest apart from any others is that it is extremely compact for ultimate comfort. The 11 inch length allows for maximum mobility, so you never feel like your vest is getting in the way. After all, it's there to enhance your workouts and not to discourage them. Lastly, the mesh material allows for ultimate air flow which results in a build of sweat and smell, and it can also be tossed into the washer and dryer when need be.

The main difference between the two vests is that the V-Force Weighted Vest has a higher weight capacity, and the MIR Vest has a 60 pound limit but offers the absolute best comfort available. The V-Force vest also comes in two sizes therefore perfect for guys with larger body dimensions. Both will seriously increase the results you receive from your body weight exercises, and runs.

Hyperwear Weighted Vest PRO – Perfect for the Ectomorph Body Type

The Hyper Vest PRO is quite expensive as compared to other weighted vest brands on the market. Men admire the steel weights of Hyper Vest Pro that holds firmly and comfortably even during vigorous training. Since it also has a very slim design, it is barely noticeable and it can be wear under shirt when you are running for instance. This product is perfect for beginners since it only comes with 10 lb of weights.

Valeo Weighted Vest for Men – Both for Endorphorph and MesomorphBody Type

The Valeo weighted vest offers durability although most fitness enthusiasts do not find it flexible. Valeo weighted vest has one size to fit all. This makes it too loose for smaller or slimmer body shapes.

Exercises with Weighted Vests for Men

When you finally made a decision to buy your weighted vest, you can definitely use it in a wide variety of sports and strength-training programs. Whether you wear it while doing simple exercises or training for a specific sport, it will definitely enhance you muscle strength and endurance.


Running itself is a good exercise for endurance and stamina. Adding a weighted vest while running provides added resistance to the run as compared to running carrying your body weight alone. Best vests for men for running are Hyperwear Vest Pro and MIR Weighted Vest.

Body Weight Workouts such as Push-ups, Lunges and Jumping Jacks

The added weight provided by a weighted vest can level up your simple push-ups. Since you can adjust the weights in your vest, you can gradually add resistance compared to push-ups without a vest. Fitness trainers recommend wearing a weighted vest when performing lunges for muscle strength and endurance, and improve the effectiveness of exercise.

Best vests for Men for body weight workouts are the Hyperwear Vest Pro and Valeo Weighted Vest.

Cross Fit, Firefighter & Military Training

“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.” The V-Force Weighted Vest is perfect for such workouts and excellent for CrossFit and p90x or insanity workouts!

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Things to Know About Protein and Carbohydrate That Build Muscle

Protein and carbohydrates together contribute to building lean muscle mass. Cutting down on any of them disproportionately may adversely affect your body. Here we have discussed a few things that you should know about taking protein supplements and carbohydrates that can lead to a healthy muscle-building for you.

Taking too Much Protein

Protein is the building block of your body. Adequate intake of protein in your daily meal is essential for building of new cells, tissues and muscles. However, just like everything else, too much protein is also not good for the body. The excess of protein can cause your body to produce toxic called ketones. These ketones can stress your kidney as they overwork to flush out the toxins. This may even cause you dehydration. Other problems may include bad breath, weakness, dizziness, etc.

Role of Carbohydrate

Carbohydrates plays a significant role in muscle recovery and growth. As you workout, carbohydrates get burned to produce the required amount of energy. If there is a shortage of carbohydrates, protein gets burned by body to supply energy. This affects the muscle-building process. Research shows that good fats are necessary for production of muscle-building testosterone. While fats and unused carbohydrates in the body pose health risks, adequate amount of consumption of each is essential for the proper functioning of different body function including muscle growth.

Types of Amino Acids

Amino acids are the building blocks of proteins. There are about 20 amino acids found in protein. Of the 20, four amino acids play vital roles in augmenting your diet.

Ornithine – It elevates growth hormone levels, increases insulin, builds and maintains muscles during rigorous training, and supports anti-aging process.

Glycine – It Promotes body energy, promotes cell function and formation, builds muscle mass and cures various diseases including schizophrenia, stroke and insomnia.

Lysine – It is one of the eight essential amino acids. Since lysine is not produced naturally in the body, food containing lysine or dietary supplements is necessary. It supports normal growth, converges fatty acids into energy and Promotes bone health.

Arginine – It keeps energy levels up by helping to regulate blood pressure, treats disorders of urea production and waste removal, and builds muscle mass.

What is Right?

Take proportionate quantities of proteins, carbohydrates and fats for optimum muscle mass building. Ideal consumption of protein for a normal person is 0.36 grams for every pound of body weight. However, It is advisable to consult your physical trainer for the right amount as your need may differ based on your physical activities.

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How To Get Big Arms Fast With Only Four Exercises


Having big arms or in other words having big triceps and biceps are cool. Let's face it they have always been cool. Every guy out there would like to have larger arms because having larger arms is like a social status and it's supposedly to prove something to other people. It looks like whatever kind of problem you're having in your life big arms will always make it better. I am just kidding, but I know you want bigger arms, otherwise you would not be on this article. So without further adieu let's started.

Straight Bar Curls:

There's something about straight bar curls that make your biceps fill with blood and just grow and grow in size and muscle mass. If you have ever done straight bar curls you will know what I mean.

However, to increase the intensity of this particular exercise I recommend you get yourself a spotter so they could help you with forced reps. Also you could do negative reps and partial reps as well. One last thing remember to take each set to complete muscular failure both positively and negatively.

Bicep Machine Curls:

With bicep machine curls you could completely kill your biceps. In a good way that is. Have your training partner help you with forced negatives when you fail completely positively. This will hurt a lot but in the end it's worth every second of it, since your biceps will grow in terms of muscle mass gained. Also, you will probably be very sore the next day too, just giving you a heads up.

Triceps Push-downs:

You could do triceps push downs with a variety of grips and with a variety of equipment such as the rope or with the straight bar. The choice is really up to you. Remember to keep your elbows in when doing this exercise. Keep the form picture perfect and always go to complete muscular failure.


I prefer to do my skull crushers with the EZ bar since I noticed it puts less strain on my elbows. You can do whatever you find most comfortable. You will also need a spotter on this exercise, just go to failure, there is no need to do forced reps and all of that, since it is a very dangerous exercise to do.


Do you see a pattern here? All you need to do is four exercise for your arms and your workout should be done in thirty minutes. There is no need to do fifty million different exercises that target all the heads of the biceps and triceps. All you will need is four exercises that will push you to your breaking point. After that you will simply go home, eat your six meals and recover your resources for the next very intense workout.

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Build Muscle With This Proven Tip!

What is “Progressive Overload”?

Progressive Overload is the process of challenging your muscles more over a period of time. Making them work harder than they did the last time you were in the gym.

How Do I apply it to my training?

Regardless of what exercise you are doing your goal each and every time should be to do more work, which can happen in a variety of ways. Below I will outline the most common ways that you can apply progressive overload.

  1. Lifting the same weight with a greater range of motion. If you have been doing squats with 135lbs, but not going down to parallel, then the next workout you could stick with 135lbs and go to parallel or lower.
  2. Lifting the same weight with more control and emphasis on the muscle. Try to control the whole movement rather than swinging or using momentum to complete the lift.
  3. Lift more weight!
  4. Lift the same weight, but complete more repetitions.
  5. Lift the same amount of weight, but do it in less time, ie shorten your rest periods between sets.

My Personal Preference

Personally, I try to keep it as simple as possible when I work out. Let's say when I am doing an exercise I am aiming to complete 8-12 reps on each set. I pick a weight that I can do no more than 12 reps with, but no less than 8 (you may have to do some experimenting to find the right weight). Once I hit the top number in my rep range, 12, I attempt to move up in weight. For the most part if you are fairly new to lifting, you will make great gains following this formula.

Let's play out a scenario so you can see how progressive overload works …

David likes to lift in the 8-12 rep range as well. Previously David's bench press sets have looked like this:

  • Set 1 – 185lbs x 10
  • Set 2 – 185lbs x 9
  • Set 3 – 185lbs x 8

He has not hit 12 reps yet with 185lbs, so he just sticks with that weight and tries to increase the number of times he can lift it. Next week David comes in and his sets look like this:

  • Set 1 – 185 x 12
  • Set 2 – 195 x 10
  • Set 3 – 195lbs x 8

David hit the top number in his rep range on his first set, so he knew he could move up in weight. This is how you should approach your workouts.

Things to keep in mind:

  • You will not be able to add 5-10lbs every single week. Your body is not a machine and should not be treated like one. Strength happens in waves rather than a straight line.
  • The amount of improvement you have will slow down at some point and you will have to adjust in other ways.
  • Form should never be sacrificed to add more weight. You should keep flawless form on all of your exercises regardless of the weight.
  • If you have stalled in strength on your lifts for more than 2-3 weeks you may need to check your diet. You may not be eating enough to support new muscle growth or it could be that your body just needs rest and time to recover from all the stresses of lifting heavy.
  • If you are trying to lose weight and you are in a caloric deficiency, it will be much more difficult for you to progress on your lifts. Your body is not getting enough calories to fuel your workouts. When you are dieting your main focus should be to maintain your strength.

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