If you are a beginner and you've just decided to start up a workout program that might also include weightlifting in order for you to gain more muscle mass you will need to understand how to avoid straining or even spraining your poor muscles. Understand that even those with a lot of experience can sprain their muscles, so as a beginner you should be even more careful.
One of the first things you should do before you do anything is to make sure that you warm up before you do any kind of strenuous exercise this means even if it's not weights you really need to consider taking about 10 minutes of your time stretching out your muscles before you start your workout. Even when you start your workout you need to make sure that you start gradually building up the intensity of your workout as you go along.
You should also make sure that you wear shoes that will give you the proper support that you need for your feet and your ankles. You'd be surprised how much this will affect your entire body. You also need to make sure that you replace your shoes probably every six months or so. If you do a lot of running along with your workout you are going to want to replace them even more often.
You need to have patience when you are trying to build muscle. It is always better to go at a slower pace with more reps than it is to go fast with less reps. This will help tone your muscles as well as build more mass and it will help to cut down on strains or sprains to your muscles.
As much as you might not believe it, you should drink plenty of water. You need to keep your body hydrated for a variety of different reasons and one of those is to help your muscles to be healthy and hydrated muscles will be less likely to suffer from strains. Understand that your muscles are made of about 75% water so if you don't drink enough they are going to easily get fatigued and more susceptible to strains or injuries.
You also need to make sure that you maintain a healthy diet. Your muscles need a lot of nutrients to keep them healthy and nourished so they can stay in tip top condition. You should make sure that you have the right amount of carbs that come in whole grains and cereals and plenty of fresh fruit and fresh veggies. Make sure your meats are lean and that you also include other lean things like soy and legumes. Don't forget you add protein as well to your diet and make sure that you have a good amount of dairy products as well. The more help you can give your muscles nutritionally the better it will be for you in the long run.
For more free Building Muscle Information download Jack's Free Building Muscle & Weight Gain Information Pack at http://www.free-muscle-building-info.com and join thousands of other people successfully building muscle.
You do need a great deal of patience and perseverance if you really want to improve your body and health by way of effective muscle building routines. Most people quit after just a few attempts and have a lot of trouble sticking to the routine which, of course, is completely counterproductive. Knowing where to start and making sure that you get yourself into a rigid routine will help to ensure that you will not be disappointed.
If you are a beginner in muscle building routines, then there are certainly some things that are very important that you need to take note of before you start. Perhaps the most obvious, is that you need to learn how to understand your body and know what you are capable of. This means that you should listen to your body and take things step by step, while not expecting to achieve too much in a short amount of time. You need to make your aims realistic, otherwise you will be destined to fail.
It is important to realize when you are exercising to build up muscle, that when your body is feeling pain, it is probably time to quit. The body uses pain as a warning, and while many people might just continue to work through it and not stop exercising, this can be completely counterproductive and even damaging to your health.
There are two types of pain that you should be aware of. If it is a dull kind of pain, such as a backache, then it generally means that you have simply been exercising too much and your body is tired and needs a break. A sharp and sudden pain could mean that you have twisted or pulled a muscle and you should definitely stop what you are doing immediately and seek advice from a doctor.
When starting out on muscle building routines, you need to build up slowly, making sure not to over exert yourself to much. As mentioned before, it is very important to know what your body is capable of. The first several weeks of your muscle building training should focus on all parts of the body. Each part of the body requires different exercises, specialized exercises that help to enhance the muscles in that specific area of the body.
The best place to start is by going to your local gym. There you will be able to meet highly trained and qualified professionals who will be able to instruct you based on your individual requirements. Since everyone is different, this is very important.
You will probably start off with several trips the gym a week which will involve some simple exercises to get you started. Over time, you will gradually build up as per the recommendations of the instructor or experienced body builders.
Finally, muscle building routines do require you to be very patient, and not expect changes overnight. If you keep your ambitions realistic, you can expect to see some very considerable changes in just a couple of months. It is unlikely to happen faster than that unless you work with an effective and proven routine.
Do you want to know how to effectively build a body everyone envies? Are you sick of searching and trying different conflicting advice?
Are you searching for Effective Muscle Building Routines, Muscle Building workouts, Muscle Building Tips or Muscle Building diets to help you with your goal?
HomeStart HereAboutInner CircleStoreContact September 30, 2011A Better Way to do Chin Ups24Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!
Some things will never change.
Squats, deads, presses, cleans, snatches, pushups, chins and dips will always be the foundation of a good strength training program.
To be explosive you’re never going to be able to beat throwing and jumping.
To be in shape nothing will ever top hill sprints or the Prowler.
One thing that I have changed, however, is the way I coach certain exercises. Chin ups being one of the most noteworthy.
I’ve been down on straight bar chins for quite some time now and haven’t done one myself in years. Over the last few months I have completely eliminated them from my clients programs. What’s funny is I discussed this with another well known strength coach at dinner recently and not too long after he told me he made the same changes to his programs and would never go back.
In my opinion the straight bar chin up places too much stress on the wrists, elbows and shoulders. I’ve seen it and experienced it way too many times and could no longer recommend it in all good conscience. Even if you haven’t experienced it yet chances are good that a steady diet of supinated straight bar chin ups may come back to bite you in the ass… or elbow, eventually.
I’d even say that pull ups (palms facing away from you) on a straight bar should be eliminated as well if you want to be ultra conservative or you have any shoulder problems.
The simple solution is to stick with neutral grip chins/pull ups. If you have one of the best racks in the world from EliteFTS, the monkey bar chin attachment at the top gives you five different grip options to choose from. That should keep you busy for a while.
Another great option is the EZ bar or zig zag style chin up bar. That should be a staple in every gym and should replace the straight bar on the top of all power racks and on all wall mounted chin up bars. Chin ups or pull ups on the EZ bar are far less stressful than the straight bar.
The best option is chin ups on rings. With rings you can use any grip you want. You can start pronated and finish supinated or you can keep a neutral grip the entire time. It’s up to you and can be dictated by what feels safest and most natural for your body.
When you’re on a fixed bar you can’t move naturally and that’s what leads to problems. That’s why for a lot of individuals with shoulder issues, including myself, pushups on rings feel better than pushups on the ground; because you can move more freely and naturally.
If you choose to start doing your chins on rings you should be forewarned that a ten rep max may quickly become 3-4 rep max. This is normal so don’t be frustrated. One quick solution would to attach a band to each ring and put your feet in them while doing your set. When your strength comes up get rid of the bands. The other solution is to just do a bunch of low rep sets until you are strong enough to rep out on the rings like you can on the bar. When you do that you will end up far stronger and have more well developed stabilizer muscles than if you had just stuck with the straight bar the whole time.
Now, if all you have access to is a straight bar it’s not the end of the world. First of all I would do more pull ups than chin ups and I would choose the least stressful grip width. You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it.
But in my mind it’s worth the investment to find a gym or rack with neutral grip chin up bars or grab yourself a pair of rings.
You’ll pay far less for them than you will for the doctor’s bills later on down the line.
One final note I should make is that the amount of chins you do should be evened out with an equal amount of rowing motion exercises for the upper back. If you don’t do that you will end up with internally rotated shoulders and a host of other problems you’d probably want to avoid.
For the rings I use personally and highly recommend click HERE.
Related posts:How to Improve Your Chin UpsHow to Improve on Chin UpsJen’s New Chin Up PR (And How We Did It)Top 10 Ways to Improve Your Pull UpsShould You Always Use a Full Range of Motion: Part 2
Because of the passive lifestyles we lead, more people are constantly starting a new workout routine in order to get in shape and build muscle. However, not everybody knows exactly what they are doing, and they could be missing out on important information that could really help them get in shape easily and really build muscle fast. In this article, I'm going to share with you some tips on how to really kick-start your exercise routine to help you get in shape. These are tips that many people have never known before, but can be very effective in helping you with working out and building muscle more easily and efficiently.
1. Exercise Your Mind Before Your Body
One of the most effective ways to prepare your body and really build muscle fast is to use a technique known as 'visualization'. All you need to do is to sit down before you actually do the physical exercise, close your eyes, and imagine yourself working out. The more detail, the better. Not only will this lead to better performance when during your exercise and weightlifting routine, but your muscles will also benefit. While you're visualizing, your muscles will also be contracting, and you can actually start working out your muscles and getting in shape before you even lift a finger! If you get nothing from this article, at least remember this highly effective building muscle tip.
2. Do the Weightlifting First
If you're combining an aerobics and strength training program, make sure that you're hitting the weights before you start your jog. Doing it in this order can help you burn 30-40% more fat calories than if you started running before lifting weights. You will be maximizing your workout by ensuring that you burn more fat, and you will really be able to get in shape and build muscle fast.
3. Shorter is Actually Better!
Rather than having one long workout session, splitting it up into two shorter sessions can really help you burn more calories. When you work out, you stimulate the body to increase its metabolism and burn many more calories than usual. When you're done exercising, your body experiences the 'afterburn effect'. Your body will continue to burn calories at an enhanced rate, many hours after you've already stopped exercising. If you split your muscle building workouts into two sessions, for example 30 minutes in the morning and 30 minutes in the evening instead of a 1 hour long workout, you will be able to burn twice as many calories using the "afterburn effect". It's as close to natural, healthy, automatic fat loss as you can get!
If you keep these simple but highly effective secrets in mind while you plan your exercises, you will be able to get in shape and build muscle two or three times as fast as the poor saps who hit the gym every day and see slow or few results. Many more tips on exercising, getting in shape, and building muscle can be found on my website.
Max Cipher is an internet author and the owner of WeightLossProductsReports.com [http://WeightLossProductsReports.com/] If you're serious about weight loss and body building, you will want to make sure you're on the right program. But which program is right for you? Find out the truth behind weight loss and body building programs at WeightLossProductsReports.com [http://WeightLossProductsReports.com/]
For a long time, confusion surrounded creatine monohydrate like football players on a fumble. Everyone wanted a piece of the ball, but everybody had questions: is creatine safe and effective, or is it dangerous and over-hyped?
I'm Layne Norton, a natural pro bodybuilder and Ph.D. in Nutritional Science. With my background, I can cut through the bro-science and bring you the true science.
Let's clear the field and get to the core.
Creatine monohydrate is one of the most heavily researched and widely debated supplements available. Ever. It's also one of the most effective. Learn what it is, how it works, and why you should be using it.
Crea-what?
Let's start at the top. Creatine mono isn't some super-chemical created by a bodybuilding Tony Stark. It's actually an organic acid found naturally in food, and it exists in significant quantities in meats like beef and fish.
Creatine is nitrogenous, which means it's nitrogen-containing, and is made from a combination of 3 amino acids (the building blocks of protein): glycine, methionine and arginine.
In humans, approximately 95% of creatine is stored in skeletal muscle where it exists as creatine phosphate and can donate its phosphate molecule during certain metabolic processes. We'll discuss the importance of this in greater detail soon.
Building muscle takes a lot of work, and to get the most out of the gym you've got to put your best effort into it.
If you're wondering whether you can benefit from creatine supplementation, consider your fitness goals. Creatine is primarily for people who are looking to maximize muscle, strength, and/or performance gains.
So, if you're trying to get bigger, stronger, and maybe even lift longer and heavier, creatine can help. If you're not trying to do any of these things, go take a nap and come back when you're ready.
The Energizer Bunny
Creatine supports these goals because it can be used as a source of energy for anaerobic work, which includes high-intensity weight training and cardio work like sprinting.
Supplementing with creatine has been shown to significantly increase the concentration of creatine in muscle. Remember that, in muscle, creatine is found as creatine phosphate and can act as a phosphate donor. Our body's energy currency - a molecule called Adenosine Tri Phosphate, or ATP - happens to use phosphate to power certain cellular processes.
During exercise (and other activity), ATP is broken down to Adenosine Di-Phosphate (ADP), where it loses one of its phosphate molecules. The loss of this phosphate essentially provides the energy to power your cells during any activity, including exercise.
As your ATP stores become depleted, performance can suffer. Creatine phosphate can help restore ATP by donating its phosphate to ADP to reform ATP. In this way, creatine can help improve performance and has also been shown to increase strength and power.
Size Matters
While all this performance and strength stuff sounds great, I'm sure you may be wondering what creatine will actually do for your body.
Creatine has also been shown to increase lean body mass, mostly through increasing the fluid content of muscle cells. While this may seem like an 'artificial' increase in lean body mass, keep in mind that muscle cells that are better hydrated are also more anabolic.
Additionally, creatine has been shown to increase the activity of muscle satellite cells, which may increase the overall capacity for long-term muscle growth.
So Many Options!
Every few years, it seems like the latest and greatest form of creatine comes out. Creatine monohydrate is the most common, and the most studied, form of creatine on the planet. It has proven its worth in research time and time again.
Nonetheless, many other forms of creatine exist - too many to name here - but none have shown the consistent results of creatine monohydrate. Fortunately for you, creatine mono is generally the least expensive form of creatine available, so it's good for the muscle and the wallet.
How Much, Man?
There are two traditional ways of taking creatine monohydrate. You can take 3-5g per day (depending upon muscle mass), which will saturate your intramuscular creatine stores in a few weeks. Or, you can load creatine at 15-25g for the first 4-5 days, which will saturate the muscle cells more rapidly.
While loading saturates the muscle cells faster, the downside is that you do not assimilate the majority of that creatine, so those on a budget may consider it wasteful.
Timing Is …
Many people consume creatine post-workout since it's been speculated that taking creatine after training will lead to better uptake of creatine into the muscle.
In all likelihood, however, this is splitting hairs. Consistent supplementation of creatine at 3-5g per day has been shown to saturate muscle cells, mostly regardless of time consumed. Therefore, I suggest consuming your creatine whenever it's most convenient.
Pack Your Stack
Creatine has been shown to work synergistically with both beta-alanine and HMB, so users who want to maximize creatine's benefits should consider supplementing with those products, as well.
Of course, your usual supplement foundation of a multivitamin and protein - whey and/or casein - still applies.
What To Choose
As a rule, I recommend purchasing supplements whose maker can provide lab analysis of their products. This ensures that what's on the label is actually in the bottle.
Based on current research, it appears that creatine monohydrate is the most effective creatine product available on the market today. If you are going to spring a few extra dollars for anything, then go for a micronized form of creatine monohydrate to improve mix-ability.
Other Sides To The Story?
When creatine was introduced to the market as a supplement in the early 90s, many anecdotal and theoretical side effects were brought up as potential concerns - including kidney and liver problems, dehydration and cramping. Thus far, short- and long-term research studies have demonstrated no side effects of recommended creatine use on kidney, liver and/or the heart. Additionally, creatine has not been shown to increase the incidence of cramping.
There is some evidence that creatine can increase dihydrotestosterone levels. Some have theorized that this may cause an increase in acne, but this has yet to be demonstrated.
Finally, strong anecdotal evidence exists that some users may experience gastrointestinal distress when loading creatine. This is likely caused by excess creatine intake exceeding the GI tract's capacity to absorb it, which could lead to gas and cramping due to the unabsorbed creatine.
If you experience GI distress during creatine loading, try reducing your creatine intake until you reach a comfortable level of intake. Alternatively, skip loading entirely.
Finally, if your physician has advised you against using creatine, then you should avoid it.
That's A Wrap
The bottom line is that creatine is one of the most effective and affordable supplements on the market today. I suggest it for anyone looking to improve muscle mass, strength and performance.
Forget the fumble of misinformation. Now that you know the facts, you can grab the ball and claim your creatine.
About The AuthorCompetitive Bodybuilder Layne Norton teaches bodybuilding tips and tricks for success
A lot of men and women today who are into bodybuilding and toning endure the long-term chores of strength training in order to achieve their fitness and muscle goals. The road towards gaining strength, endurance and muscle sculpting can be long and difficult, and the journey doesn’t even end once the desired body has been attained; maintaining the form and sculpture takes more time, patience and effort, which not every gym rat could provide.
Since strength training has grown to be a fad among bodybuilders and fitness enthusiasts alike and there have spawned out various theories, practices and advice which talk about how to build muscle fast and quickly. Different opinions work on different people, thus it is not a guarantee that the same workout routine would produce the same effects and results on two different people following them at the same time. Some persons who go to the gym to work out on a regular basis may build muscle only after a few months, while their contemporaries may achieve the same goals just within a few weeks.
But what’s more stressful about strength training routines is the post-workout regimen. Of course, when one has already achieved the desired body sculpture he has been working on for months, he just can’t let go and allow all his efforts to go to waste-he has the greater and more stressful job of maintaining his muscle tone and figure, which may be a lifelong ordeal. Nowadays there have been various post-workout regimens which claim to help the human body keep up with its needs to build muscle, as well as reduce the risks of accumulating fat once again. However, not all these advice work and some of them may even leave the body not only in poor shape, but as well as in poor health.
This article aims to provide the ten most common post-workout nutrition fallacies in the world of strength training in order to help us learn how to build muscle fast and quickly, as well as the proper solutions to correct such procedures. As we all know, strength training is not only achieved through the workout, but as well as through proper diet, which should be continued even after the whole training routine has ended. By being informed about these myths you then get to have a better understanding on how to maintain your post-workout figure, and as well reduce the risks of health issues and conflicts due to nutrition problems brought by post-workout diet and nutrition practices.
1. Pre-workout nutrition should be avoided in order not to divert blood circulation during strength training.
One of the most common fallacies in the world of strength training is that of pre-workout nutrition getting in the way of blood flow during training. A lot of trainers advice their gym rats to avoid eating before going to the gym as the food they have consumed will only block the blood from circulating well into the muscles. However, food intake does the opposite and even encourages the blood to flow more efficiently through the different organs of the body, including the muscles being toned during workout. Liquid pre-nutrition meanwhile speeds up muscle growth more than double as compared to post-nutrition fluid intake, and its effects last for more than an hour’s worth of workout. With more energy you’ve got, the more your body works to build muscle!
2. You need to replenish glycogen during post-workout nutrition.
Glycogen is one of the nutrients lost during strength training workouts, and indeed it has to be replaced during post-workout nutrition. However, it is actually easy to get back all the glycogen you’ve lost, and there are many other nutrients which prove to be more important and have to be replenished right away. This myth only came to life since common theories state that the loss of glycogen during workout may result to cellular hydration and swelling, which in turn may lead to anticatabolic effects on the muscle.
Glycogen is produced once again when one starts to eat after workout, thus there is no need to put them on top of your priority list. Through regular consumption of carbohydrates along with the right amounts of protein and amino acids, glycogen is restored and even maximized within 24 hours after workout.
3. The post-workout meal is always a must.
People pay most attention to post-workout meals in order to gain back all the nutrients they have lost during training. However, you do not gain back all the nutrients you’ve lost with just one meal-trying to do so will only lead you to feeling sick towards the rest of the day. Why? it’s simply because your body is already too tired to process your food intake, and it will only absorb as much nutrients as it can using the remaining strength.
Hence, it is better to opt for pre-workout meals and other food intake schedules such as bedtime and other regular meals in order to achieve the right nutrients you need to stay fit. These not only prepare your body for the actual workout, but as well keep the organs from feeling stressed and pressured after workout. These also give the body more time and space to work out on its own before being given a new chore to focus on.
4. The best protein synthesis can be derived through the post-workout drink.
One of the first things gym enthusiasts do after workout is to sit down, breathe and take a drink-the “post-workout” drink. But the truth of the matter is, slugging that drink doesn’t have to do anything about protein synthesis; it only gives one a better feeling after a stressful day at the gym.
If there’s anything the post-workout drink does right, it’s that the heart is relaxed and refreshed, and blood circulation will be more regulated. However, protein synthesis takes time to actually work, and the results of waiting will be more fulfilling in the long run.
5. Protein synthesis lasts for only one hour after workout.
Among the reasons why gym buffs rush to consuming their post-workout meal is because they believe that the protein synthesis and buildup of muscles would last for only one hour after the training session. Actually, that is a big myth.
There are various studies which try to pinpoint the exact timeframe of protein synthesis after workout, and most believable estimate would be up to 24 hours. Yes, a whole day. This is because the body has to cool down first after workout, and only after it cools down will it be able to absorb all the necessary nutrients to build muscle. Hence, there would be no difference if you take that protein shake at any time of the day-even 24 hours after the workout, as it would still be absorbed by the body and be used during synthesis.
If there are people who get to enjoy better protein synthesis, then that would be the elderly. For one, they have different diet requirements as that of normal people, and two, they eat and digest the protein in a slower pace than normal. Most health and fitness experts even suggest us to consume high-protein diets and supplements within 48 hours after the workout session, as this would enable the body to better process the protein levels and use them for building stronger and more packed muscles.
6. A solid meal is the best post post-workout meal.
Consuming a solid meal after the post-workout meal is usually deemed to be the best way to go in order to promote better protein synthesis, but since it takes 24 to 48 hours for muscle to build-up to take place after workout, then the best meal after the post-workout meal would be the kind you had first. In this case, it would be more beneficial to consume another protein shake after the post-workout meal as the body will find its nutrients highly useful during protein synthesis. With two protein shakes being digested by the body, you will build muscle fast without actually feeling the pressure on it.
7. Whey is the most ideal protein during post-workout.
Whey became popular among gym rats and fitness enthusiasts as it is known to be a “fast” digesting protein, as compared to other types of protein such as casein. But in reality, whey only became “fast” as casein absorption is really very slow.
The only way that whey protein became easily digested is by means of whey protein hydrolysate. In this form, the whey protein has already been ground up into large peptides, thus rapid absorption takes place and reaches the blood within 80 minutes upon absorption. Thus, it is important to remember that whey isn’t actually a fast digesting protein; it only has a faster digestion speed compared to its contemporaries, which really take a slow pace in digestion and absorption. Only whey hydrosylate and amino acids act really fast.
8. Insulin sensitivity levels are increased for an hour after strength training.
What does insulin sensitivity actually mean in the first place? While it is among the most ambiguous concepts in the world of fitness and nutrition, in layman’s terms it means as the state where the body requires lower levels of insulin for protein synthesis. But that claim has already been debunked.
Since the genesis of muscle buildup after training is all a matter of timeframes and a play of schedules, most people are concerned as to how long insulin sensitivity lasts after workout. However, this should not be the main concern here, as what matters more is increasing one’s insulin sensitivity for a long-term basis. Only regular exercise can do the trick, thus if you want to maintain good-even better insulin levels and reduce risks of diabetes or hypoglycemia.
If you are wondering how long insulin sensitivity lasts after workout, the answer would also be over 24 hours, just like protein synthesis. The effects would be even greater after another 24 hours from the time of training.
9. Inflammation issues are best treated with aspirin and ibuprofen.
Aspirin and ibuprofen are among the most common pain relievers used by people who go to the gym and workout, but these do not really reduce muscle inflammation or swelling; they only keep the brain busy thinking about other things by blocking the stimulus of pain from actually coming in. These drugs indeed have an anti-inflammatory effect, but they don’t have to do anything in limiting muscle swelling.
There are many ways to treat muscle swelling, but it is actually best to endure all the pain so that the muscles would be able to recover naturally and strengthen themselves without all the artificial pressure brought by drugs.
10. Antioxidants increase muscle recovery after workout.
It is normal for the muscles to get damaged during workout, and a lot of gym buffs believe that the intake of antioxidants will help reduce such issues and speed up the body’s recovery process. But the truth is, this claim has not yet been proven true. To this day, there’s no clear evidence about antioxidants being useful on muscle recovery.
If there’s anything Vitamin C and N-Acetyl Cysteine could contribute to the body after workout, then that would be strengthening the person’s immune system. This is quite useful since the body tends to be prone to colds and fatigue after strenuous workout, and it should be kept protected against disease-causing agents that might do their dirty work. Some studies even show that muscle cells can be susceptible to microtrauma due to antioxidants, thus they should be taken at moderate levels.
Conclusion
In essence, post–workout nutrition should be given equal importance as that of the workout itself, but at the same time we should not get too exaggerated as to the claims and advice related to the matter. By playing on the middle ground and considering your own body’s needs and requirements, you will be more capable of knowing which regimens and practices to follow or avoid after strength-training exercises. It is still best to consult not just your trainer but your fitness expert so that you know which post-workout regimens are safe and recommended in supporting your goals towards building, toning and maintenance of your muscles.
Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!
I’m back at ya today with some more great stuff from the Iron Guru, Vince Gironda.
1) Get sufficient sleep each night. Growth can only take place after recuperation. Get plenty of rest.
2) Build up enthusiasm for each workout. Going through the motions of training will not produce results. You would be better off not training.
3) Cycle your training. Never do today what you can’t supersede tomorrow. Don’t perform more exercises or more intensity than necessary to maintain an upward growth pattern.
4) Never continue your workout so you run out of steam before the end. Work your muscles and do not over work your nerves. Doing so will actually result in muscle loss.
5) Take an occasional layoff. You can for a new plateau if the body is rested and willing. Make your layoffs planned and not a result of being lazy.
6) Don’t forget about the importance of diet. Diet is the major factor for all bodybuilding success.
7) Watch your stress level. Stress is one of the bodybuilder’s greatest enemies. Stress will alter your entire physical and mental state and cause progress to halt or even reverse.
As I’m sure you noticed there’s nothing on that list that you haven’t heard me say a million times before. But if you’re like me you like and need regular reminders to stick with what works. We can all get too caught up from time to time and lose sight of what really matters when it comes to producing results.
I’m as guilty as anyone of never getting enough sleep. I also sometimes train for too many weeks in a row at high intensity without taking a deload week or a layoff. That’s another huge mistake that can kill your progress. I’ve had to learn that one the hard way. As much as you may love to train hard you really do need to back off every 4-12 weeks (depending on your chronological age and training age and a few other factors) otherwise you will hit a plateau and start getting weaker and possibly injured.
And of course, stress will kill your progress on all fronts so we all need a daily reminder to cut it down, no matter what it takes.
Vince was ahead of his time and had so many ideas that were considered unique and novel back in the 60’s.
For one of his greatest workouts, which I recommend you do after your main maximal strength exercise of the day click HERE and download it for free.
But hurry because it’s only available today.
Keep it old school.
Related posts: 5 Muscle Building Tips44 Muscle Building Workout TipsTop 5 Muscle Building & Fat Loss Tips12 Simple Muscle Building TipsMuscle Building Nutrition Tips
Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!
The box squat is a great tool for teaching people how to squat properly. A lot of people can’t squat with passable form their first time out but just about everyone can box squat, as long as you set the box to an appropriate height. That means the point at which they can maintain a neutral spine or where they start crashing into the box due to weak hamstrings. It also teaches people to sit back a bit more and helps alleviate some of the knees forward, quad dominant squatting that is so prevalent in beginners.
It’s also a good exercise for those with bad knees who may not be able to free squat anymore. Today I want to present some of the most commonly seen mistakes on the box squat so that if you choose to use them you actually do them properly and derive some benefit from the exercise.
Sitting Back Too Far- Although I said that box squats teach you to sit back you will also see people overdoing this and making a huge mistake. I see it all the time. What we have here is yet another case of people seeing what Westside does and applying it to their own training without changing a thing. You only sit that far back if you are planning on competing in a squat suit. Otherwise your box squat should look pretty damn similar to your regular free squat. The shins should NOT be perpendicular to the floor. They should be at very near the same angle they would be when free squatting. Unless you have bad knees and the box squat is the only form of squatting you ever intend to do. If you intend to free squat sitting that far back with a negative shin angle will end up having zero transfer when you remove the box.
Taking Too Wide of a Stance- Again, your box squat should look fairly similar to your free squat. There’s no need to spread your feet out so wide that they’re under each side of the power rack. Unless you’re wearing squat briefs or a suit that’s a great way to destroy your hips and it’s not very sport specific in the least. A normal, slightly wider than shoulder width stance should suffice.
Leaning Forward Too Much- At the bottom of a squat your torso should always be leaning forward a bit. It will never be perpendicular to the floor, nor would you want it to be. Your strongest stance would an athletic stance; like if you were playing linebacker or guarding a guy in basketball. That’s how you should look at the bottom of a squat. For some reason I see a lot of guys almost good morning their box squats. No need to do this. Keep the trunk at the same angle it would during a free squat.
Rocking- Those lifters who lean forward too much will usually also be the ones who rock. What happens is they lower themselves to the box with a forward lean, then they rock back so that they are almost sitting straight up then they quickly reverse the motion and rock forward again to generate some momentum before standing back up. Don’t do that.
Skating- The same guys that rock also sometimes do the seemingly impossible and let their feet come up off the ground or start skating around like they’re on ice in the bottom position. In other words they are no longer bolted to the floor. They are completely sitting on the box while letting the pressure come up off their feet a bit while they rock back to generate momentum. When that happens your spine is bearing all the load in an unhealthy manner, being compressed between the bar and the box.
Crashing Onto the Box- This is a pretty serious injury waiting to happen. You want to lower yourself slowly to the box, sit on it, while staying very tight, pause for a second and then explode up. Do not crash on the box if you still want to be walking upright in twenty years.
“Releasing the Hips” or Relaxing at the Bottom- Some people read that dynamic effort box squats had something to do with “static overcome by dynamic work” and started applying that information to every rep of box squats they did; heavy or not.
However, if you are going to use the box squat as a strength building exercise, I personally do not believe that you should ever release or relax anything at the bottom while sitting on the box. EVERYTHING must remain tight. Your upper back, lower back, abs, obliques, hips, legs, grip, everything. You should be sitting on the box like a motionless statue. The only thing you do is pause briefly and then you stand back up the exact same way you sat down.
Good luck.
Related posts: How to Squat ProperlyHow to Gain Weight with Just One ExerciseDeath of the Back Squat?!Reps: How to do Them ProperlyAssistance Lifts to Build the Big 3
Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!
My company’s logo depicts a recreation of a picture of Arthur Saxon taken in 1906.
That’s because I’ve been obsessed with “old school” strength training methods for over 23 years.
Whether we’re talking music, sneakers or training I’m old school through and through.
From Hackenshmidt to Paul Anderson to Mentzer to Kaz, they’ve all been a huge influence along the way in shaping the Renegade Method and how I design training programs today.
Vince Gironda was another big influence who was light years ahead of his time.
Like me, Vince was a renegade; a rebel who never cared what people thought of him or his training techniques.
He rubbed a lot of people the wrong way but it didn’t matterto him.
He didn’t care if you liked him or not; agreed or disagreed with him.
Results were all he cared about.
And I respect the hell outta that because I can relate.
Now, I’ll be the first to admit that I don’t agree with Vince on everything but I’ve definitely incorporated many of his ideas into my programs over the years with outstanding results.
Everything, I mean every single thing he had to say was eye opening and would make you think.
To find out what I’m talking about and to learn more about 4 of Vince’s most controversial training principles click HERE right now.
Keep an open mind and let me know what you think.
Related posts: Renegade Meets GirondaYet Another Muscle Building Success Story7 Muscle Building Tips From the Iron GuruMuscle Building Nutrition Tips44 Muscle Building Workout Tips
Whey protein powder is as close as it gets to a "required supplement" for anyone looking to build muscle, gain a performance edge, drop body fat, or enhance overall health and wellness.
Whey does everything for you, it seems, short of unracking the barbell and bagging that gorgeous cardio-bunny's phone number.
So how does it work? How much is enough? And should you be using it?
Yes, is the simple answer to the third question. The first two, however, will require some explaining. So let's unscrew the cap on everyone's favorite supplement and take a closer look at the wonders of whey protein.
What The Whey?
Whey itself is extremely common. In fact, you've probably been using whey protein since childhood. Don't worry, nobody spiked your Cheerios. Whey is actually one of the two proteins found in cow's milk. Casein accounts for about 80 percent of milk protein, and whey accounts for the remaining 20 percent.
Ever opened a yogurt container and found a clear liquid floating on top? Yup, that's whey. Don't go slurping yogurt-juice by the spoonful. This whey isn't the protein you've heard so much about. Not yet, anyway.
To make whey protein powder, the good stuff, whey first needs to be extracted from milk. Ever eaten a chunk of cheddar? Cheese manufacturers do the same thing as supplement makers: they separate whey from milk solids. In fact, long before anyone understood the benefits of whey, cheese manufacturers considered it useless and dumped tons down the drain.
Once whey has been extracted and isolated, it's filtered to remove fat and carbohydrates. What's left is the protein you love. Then, the more the whey is filtered, the purer the protein becomes. As filtering and protein content increase, carbs and fat decrease. While this sounds simple, I wouldn't start pouring yogurt run-off into your Brita. The processing required to make whey protein is a bit more advanced.
The Wonderful Types of Whey
There are basically three major types of whey protein. Each reflects a different degree of filtering and processing. From the least processed to the most processed, the types of whey are: whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein concentrate goes through minimal processing. As a result, it's often much cheaper than other forms of whey, making it a good choice for those on a budget.
Whey protein concentrate is made with gentle filtration processes known as micro- and ultrafiltration. These processes create a supplement that is around 70-80 percent protein, with the remainder being carbs and fat.
Whey protein is a fast-absorbing source of protein to support lean muscle! Great for anytime of the day - especially post-workout!
These processes also retain most of whey's beneficial peptide fractions, which are small particles of protein that perform various functions in the body. For example, whey peptides provide helpful antioxidant benefits and support immune function.
Whey protein isolate (WPI) is more protein-packed than concentrate. Isolate is made with longer filtration times or additional types of processing, such as cross-flow microfiltration or ion-exchange chromatography. These fancy methods basically make a more protein-packed powder.
Because of the additional processing, whey protein isolate often has protein concentrations higher than 95%. Isolate is thus a great choice for dieters because of its extremely low carb and fat content. It's also perfect for pre- and post-workout since it's digested and absorbed quickly.
Whey Isolate is a low fat, low carb, fast-absorbing source of protein. Great as a post-workout to help build muscle or lose fat!
Whey protein hydrolysate (WPH) is the most highly processed of all the whey proteins. Therefore, it's often the most expensive. It's produced by putting whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller peptide fragments.
Hydrolysis basically pre-digests whey protein, which makes the protein easier for the body to utilize. Because it's broken down and pre-digested, WPH is digested and absorbed even faster than whey protein isolate, making it the ideal protein around your workouts.
Hydro whey is digested and absorbed faster than standard whey protein! It's perfect for after a workout and mixes smoothly!
Of course, many protein manufacturers combine two or even all three of these whey proteins into one powder so you benefit from each form. When buying a new protein powder, check the ingredient label before dropping dollars and going all the whey.
Whey Sweet Research Round-Up
Regardless of which form you use, pure or blended, concentrate or hydrolyzed, whey protein is undoubtedly the king of protein supplements. There's a hulking body of research that suggests whey is better at stimulating muscle protein synthesis - the process that ultimately produces bigger and stronger muscles - than soy or casein.
Whey is a fantastic muscle-builder for several reasons. The first is its rapid rate of digestion. Whey is the fastest-digesting protein powder a man can buy. Once whey is down your gullet, its amino acids - the building blocks of all proteins - break down rapidly and are absorbed into the bloodstream. Your blood then escorts these amino acids to muscle tissue, where they can quickly ignite protein synthesis.
In 1997, French researchers published a landmark study about whey's potent ability to stimulate muscle protein synthesis. Researchers reported that when subjects consumed a whey protein drink, protein synthesis increased by almost 70 percent. However, when subjects consumed a casein protein drink, protein synthesis increased by only 30 percent. Scientists attributed this dramatic increase to whey's rapid rate of digestion.
Furthermore, whey boosts protein synthesis effectively because it's an extremely rich source of the branched-chain amino acids leucine, isoleucine and valine. Leucine is the real MVP in this bunch. Research suggests that it acts much like the key to your car, turning on the powerful engine of protein synthesis.
Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen. These nutrients support muscle growth and spur recovery after a workout.
Still skeptical? Danish researchers found that subjects taking a whey protein shake before and after workouts for 14 weeks increased muscle growth by more than 25 percent, while those consuming a carbohydrate-based drink saw no change in muscle mass. (Suckers.) The subjects in the whey group also increased their squat jump height, while those with the carbs made no such leap.
Sure, the Danes pitted protein against carbs, but what about protein versus protein? An Australian study reported that male bodybuilders supplementing with whey protein while following a 10-week weight-training program gained an average of 11 pounds of muscle, while those supplementing with casein protein gained barely 2 pounds. The bodybuilders taking whey also experienced greater strength gains.
Fat-Burning Fuel For A Better Life
Whey is not only a powerful muscle-builder; it can also support fat loss. In fact, a recent study from the USDA reported that men and women drinking two whey protein shakes per day for 12 weeks (without dieting or exercising!) lost 5 pounds of body fat, dropped an inch from their waists and even gained muscle. Those drinking a similar amount of soy protein, however, didn't see any positive changes in body composition.
How To Use It So You Don't Lose It
Wondering how to add this miracle powder to your diet? The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.
Again, this goes back to whey's speedy digestion rate.
Providing a fast stream of amino acids to muscle tissue before, during, and immediately after resistance training promotes max muscle growth. Whole-food protein sources like chicken breast, eggs, fish and beef won't digest fast enough to be beneficial during these critical times.
Before weight training, take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After your workouts, go with 20-40 grams of whey to enhance muscle recovery and boost muscle protein synthesis.
You should also consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss.
Whey is the Way
No matter your goals, whey can help. It's one of the first supplements you should consider-if not the first-when starting a muscle-building or fat-loss program.
To get the results you want, you can't ignore training, you can't forget proper nutrition, and you can't be a cheese-maker. You can't waste your whey.
1. Optimum Gold Standard 100% Whey Optimum's Gold Standard 100% WheyTM has won the Supplement Of The Year and Protein Powder Of The Year awards for 2005, 2006, 2007, 2008, 2009 and 2010! Since the very beginning, Optimum Nutrition has raised the standard by which all other whey protein supplements are judged. Pick up some Gold Standard 100% Whey2. BSN Syntha-6 Syntha-6TM is the ultra-premium protein with an ultra-premium taste. Our multi-functional protein blend utilizes multiple individual proteins, each with varying digestive rates and distinct amino acid profiles. This combination ensures active muscles are fed for hours with the most complete blend of proteins available. Pick up some Syntha-63. Gaspari MyoFusion The competition between companies is fierce and the drive to sell more protein by differentiating a product by any means necessary (whether it's legitimate science or not) is prevalent to say the least. MyoFusion® delivers only the highest and most legitimately bioavailable proteins in existence - hard and fast!* Pick up some MyoFusion4. CytoSport Muscle Milk Muscle Milk® is an evolutionary muscle formula that promotes efficient fat burning, strength, lean muscle growth and fast recovery from exercise.* Designed after one of nature's most balanced foods: human mother's milk, Muscle Milk takes the guesswork out of high performance nutrition, delivering a precise blend of ultra-premium proteins, complex carbohydrates, functional fats, vitamins and minerals. Pick up some Muscle Milk5. Optimum Platinum Hydrowhey By combining the absolute finest ingredients with a series of highly specialized processing techniques Optimum Nutrition (ON) has created its most valuable muscle building protein yet.* Pick up some Platinum Hydrowhey About The AuthorJim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...
Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!
Most of you know by now how much I love the old school pioneers of the Iron Game.
One of those legends I always pay my respects to is “The Iron Guru” Vince Gironda.
Today I’m gonna give you an awesome way to combine the Renegade Method with Vince’s training principles.
First, start your workout with some type of explosive power exercise like a jump, throw or Olympic lift. This is pretty much a Renegade staple.
Three to five sets of 1-5 reps will be sufficient for most people.
After that move on to your maximal strength exercise. That will be the squat, deadlift, overhead press or bench press. (or some variation of those four)
This can be done Westside style for a 1-5 rep max or you can use an old school 10,8,5,3 style progression like Kaz and Ed Coan or you can use percentages.
They all work incredibly well. Just make sure you stick with one system for at least 3-4 months.
Now here’s where we kick it old school…
After those two exercises are done you’re going to do your assistance work Vince Gironda style to get a massive pump, build size, burn some fat and boost your conditioning. This set and rep protocol is a killer and perfect for use in a higher volume accumlation type phase.
For the exact specifics on how to do that as Vince instructed and to get the most out of it click HERE now. Keep me posted on your progress.
Related posts: Training: Renegade StyleJen’s New Chin Up PR (And How We Did It)How We Do It At Renegade GymMy Trip to Renegade Gym (Guest Post)Renegade Inner Circle Updates- 7/11
Womens’ fashion magazines always feature articles in giant print on the cover, announcing the “Four Million Ways to Lose Flab in Under A Week!” or “Eight Hot Moves That Are Sure To Drive Him Nuts”. The titles may be over the top, but numbered lists are a great way to share a wealth of information without making you squint at a sea of words. To that end, this article will discuss the ten things you should not do when you are trying to build muscle, to help you avoid looking like the twiggy folks on those womens’ magazine covers.
1. Doing too many isolation exercises
How good an exercise is directly relates to the time it takes you to get adapted to it. No matter what you do, with enough time and enough weight you will build muscle. The thing is that while this is true, some exercise are a lot more effective at building muscle than others. Scientifically speaking, this relates to something called the ‘scale of motor unit recruitment’. This is really a fancy way of talking about how a given movement activates the various tissues in muscle. Cam and pulley exercises use less body fibres than things like dumbbell lifting because of the way their mechanics relate to the body’s natural design. The closer an exercise is to something our monkey ancestors would have needed to get by, the more likely it is to be recruiting the most motor units possible.
Imagine carrying a dead gazelle back to the cave for dinner – that would be a great muscle-building exercise. Using free weights is exponentially more effective than doing single-movement machine exercises. Getting big is about doing chins, dips, squats and deadlifts rather than triceps kickbacks or cable crossovers.
2. Spending too much time on the machines
Since we discussed scale of motor unit recruitment, this is a great point that expands on it. Sitting on the machines every day of the week is going to leave you growing much slower than if you spent some time doing chin-ups.
3. Buying into the bulking up myths
Back in the days of Arnold and Sergio, it was normal to bulk up in the off-season and cut up after. Besides the fact that adding tons of fat is bad for your health, bulking up just doesn’t do anything towards achieving your fitness and physique goals.
You want to know why? Here’s six reasons:
#1 Reason bulking is no good
Bulking-up diet programs won’t help you build muscle anymore than ingesting an ideal amount of nutrients. Sorry, but it’s simply not possible to force additional muscle growth by overfeeding.
Bulking up does not somehow magically cause the body to create more muscle. You can keep adding food to your diet, but anything in excess of an ideal amount of nutrients will not
#2 Reason bulking is no good
Because you develop an insulin resistance from bulking up, building muscle is harder in the long run. Carbohydrates preferentially go to fat stores rather than muscle when bulking up.
#3 Reason bulking is no good
Insulin resistance is hard to reverse which means bulking up will make it more difficult to get lean. Each pound of fat you bulk on is a little bit more difficulty you will have getting lean again. This is especially true for female bodybuilders, as it is generally much harder for women to achieve competition body-fat levels.
#4 Reason bulking is no good
When you get fat, your body produces aromatase enzyme. In extreme cases, you can think of being fat as self-castration due to the fact that your testosterone gets converted into estrogen (as in female hormones) which can cause some bad side-effects. If you want to start bra shopping with your girlfriend and actually need to buy something yourself, bulking will get you there.
#5 Reason bulking is no good
Fat messes with how effectively your thyroid can produce hormones – further hampering your ability to lose fat. T4 and T3, the metabolically active forms of thyroid, get converted at very low rates as your abdominal wall gets fatter.
#6 Reason bulking is no good
As your body fat percentage gets lower, your body is better able to do what is called nutrient partitioning. This is a fancy way of saying that skinny people are better at building muscle from digested food than fat people. When your body has less fat, the body is better at storing nutrients as glycogen in the muscle tissue and building more muscle. Muscle begets muscle, and fat begets fat.
#7 Reason bulking is no good
All calories are not created alike. You can eat 500 calories of lean beef, and 500 calories of fried twinkies. Which one is going to build muscle? Not the twinkies. Not to mention, being fat increases your chances of death from just about everything from heart attacks to bank robberies. Large targets are easier to hit!
4. Doing too much non-gym calorie burning
Basketball, dancing and running on the beach are fine for cardio, but you can’t build muscle doing that stuff. In the words of 1972 olympian Al Schoterman:
The Phases of Rest
Never run when you can walk
Never walk when you can get a ride
Never stand when you can sit
Never sit when you can lie down
Never lie down when you can go to sleep
5. Doing too few reps
Relative-strength protocols are great for training the nervous system to do high load lifting, but not the most direct route to hypertrophy. If you alternate your cycles of 9-12 reps with cycles of 4-8, you will build muscle more quickly.
6. Not drinking post-workout shakes
Post-workout shakes are critical for gaining mass. Protein synthesis rate and muscle growth can be doubled by consuming protein immediately after your workout. University of Connecticut researchers studied post-workout protein and carb shakes cause an increase in testosterone receptors. A good ratio is 4 grams of carbs per gram of protein, and one gram of protein per pound of lean body weight. A good solution is Quadricarb.
It is also good to have a post-workout glutamine supplement as this helps with muscle recover and will speed up resynthesis of glycogen and glutamine – critical in creating an anabolic environment while keeping you from being overtrained. Glycine and Primal Greens are good for lowering post-workout cortisol.
7. Not keeping hydrated
Most people do not drink enough water. Higher cortisol output is a result of dehydration, which leads to an increase in oxydative stress on the brain and increased fat storage. Drinking 0.6-0.7 fluid ounces of water per pound of bodyweight is a good rule to go by to remain hydrated. Filling the day’s water bottles ahead of time is a great way to make sure you drink enough water as it is easy to see if you have any left to drink at the end of the day. You will likely find that you’ve only been drinking 40% of the water you have been needing all along. Clear urine that is odorless is a good indicator of proper hydration. If your pee looks like lemonade, you’re not drinking enough.
8. Guzzling energy drinks
Cortisol is increased by stimulants. That’s not a big deal if you’re drinking an energy drink on the way to the gym to help get you amped. However when you are done working out the stimulants have to go. If you drink coffee all day long, your progress will be limited on the bench.
9. Not getting enough sleep
Just like with losing fat, not getting enough sleep can disrupt muscle gain. When you are sleep-deprived you have lower androgen and growth hormone levels which kills your potential to build muscle.
10. Not eating enough protein
If you have 200 pounds of lean body mass, 300 grams of protein a day is the minimum, and 400 grams of protein would be even better. You will eventually hit a ceiling of lean body mass that cannot be topped until protein intake is increased to 2 grams per pound of body weight. If you handle carbs well, the protein requirement is not as high. Everyone is unique.
Over the years, individuals from around the world have consistently looked out for ways via which they could use to their advantage in the training room. With a view to look good by eliminating unneeded body fat, here is our list of the top twenty nutritional tips that will help anyone get a ripped and superior body and learn how to build muscle fast and quickly!
1. Calories are a Must
Everyone is concerned about burning out those fat deposits but not many people know that in order to burn them out, their bodies will require energy and which better way to stock up on energy other than calories. However, there is a tipping point. Eating calories must require its nutritional value.
2. Balance Those Calories
People say that eating calories will help you put on weight instead of muscles. However, truth be told, certain calories that come from carbs are well capable of helping muscles grow. This is due to the fact that they speed up the metabolism rate of the body. Hence balance those calories well to get a good nutritional meal.
3. Protein Will Help
When you work out, your body will burn out calories and the carbs will help sustain energy. But if there aren’t any proteins in your meal, you can be rest assured that your muscles will not grow. If you want that bulge, indulge in some protein which will help build muscle fast.
4. Say NO to Aggressive Dieting
It has been a widely discussed fact that aggressive dieting has more number of health risks than benefits. If you have taken up weight training, let results take their own sweet time. Moderate diets with enough nutrition over a prolonged period of time are the best way to get ribbed. Don’t punish your body just because of your mind.
5. What type of Protiens?
The carbs in your body will perform the role of metabolic increment when you workout. A good metabolism rate that is balanced will expose your muscles to development. However, to fill in these muscles you will need protein. Fish and chicken are your best friends here.
6. Glycogen will surely Help
During your workout sessions, as you experience fatigue, your body will reach differently on the basis of the nutrition your body is exposed to. Avoiding carbs in your diet will bring down the glycogen levels of the body which will inversely burn the muscle tissues out. By increasing carbohydrate intake by an additional 150-200 grams, one can replenish their glycogen levels effortlessly.
7. Stimulate the Nervous System
In order to stimulate the nervous system, thermogenics will help considerably. They will release fat cells and bring about weight loss at the same time bring down the elevated levels of metabolism that comes along with crash dieting.
8. Once in a While – Overdiet
Sometimes, you have to push your body to the extreme. Take a day to indulge yourself into punishment and eat around just 50-80 grams of carbs the entire day. Don’t overdo this. Once in two weeks should be fine. You will notice results like never before.
9. Mix it Up a Bit
Don’t eat the same sort of nutrition day in and day out. Mix out your meals and give yourself options. No harm in indulging yourself in a delight once in a while. Load up on some nice carbs before you get back to your diet. The craving for more will burn out your fat cells and stimulate muscle growth.
10. Fiber is a Must
No nutritional meal would be complete without its fiber content. If you want to kick start your workout regiment, get some fiber to help you. Sprouts and seeds will not only burn out those fat cells but will also give your muscles better rigidness.
11. BCCA’s Glutamine Boosts
Consuming around 5g of BCCA’s will help boost up those glutamine levels and will spare you the burn out of branched chain amino acids in your body. If you notice, it will also increase your metabolic rate to improve fat cell burning.
12. Eat some Fish!
Fish is an absolute delight and every dieters best friend. Rich in protein and Omega3 acids, fish will do everything for you which no other food can. If you want to burn fat, eat some fish. Skip out the fried ones. This does not include shell fish.
13. Low Sugar Carbs
Before you start your training session, ensure that you have consumed enough amounts of carbs to help you out. These carbs should have low sugar content as a lower glucose level in the body will impact fat burning quite easily. Slow digesting carbs such as whey protein is highly recommended.
14. High fat Fish Meals
There are a few fish such as Salmon, Mackerel, Bluefish and Tuna that have a high content of fat in them. This is due to the fact that they have elevated quantities of Omega3 fatty acids which we all know by now is quintessential in aiding weight loss.
15. Get that Ratio Right
We have been discussing the importance of both carbohydrates as well as proteins for a long time now but have never pondered upon what ratios they need to be consumed in. Ideally a ratio of 2:1 for carbs against proteins is the ideal meal for individuals that workout regularly to help build muscle fast.
16. Skip Carbs before Sleeping
When it’s time to call it a day, skip eating carbs unless you intend to workout in your sleep. Substitute it with protein or something that will help sustain the GH levels of body which tend to rise during the first 90 minutes whilst sleeping.
17. Eat More, Eat Less
Eating less food at regular intervals is a must for anyone that weight trains. Eating is as important as working out and if you want to see good results, you better make sure your body is fed well. Eat up to five small meals a day and try to keep munching healthy stuff in between.
18. Fight Fat
GLA and CLA are two acids that are found around the spinal tissues and other organs of the body. Their basic property is to induce the fat around that area and help burn fat. The best way to stimulate these GLA and CLA acids is to consume dairy and beef foods that are available as supplements.
19. Don’t Compromise on Muscle Development
The moment you cut down on calories, you can be rest assured that your muscles will suffer. You need to make sure that your muscles get enough of carbs and proteins to develop well. If you believe cutting down on calories will help you cut fat deposits, think twice as you will also lose out on muscle retention. That is not how to build muscle fast and quickly.
20. Take A Break
You are a human being and not a machine. Your body needs its rest and you need to give it what it wants. If you keep pushing yourself to the extreme, your body can shut off resulting in dehydration and fatigue. Take a few days off from training and eat healthy meals to regain some strength.
Welcome newcomers! If you want to build muscle, lose fat, boost your performance and improve your health you're in the right place. To make sure you don't miss out on any new updates you may want to subscribe to my RSS feed and sign up for my newsletter list. Thanks for visiting!
Cutesy intro, blah, blah, blah…
1)Make farmers walks a regular part of your program. They build your traps, core and grip while developing tremendous total body strength and stability. If you don’t own farmers walk implements simply grab the heaviest dumbbells you can and walk around the gym with them until your grip gives out. Do this for 2-3 sets at the end of your workout.
2)If your knees bother you when squatting try doing 2-4 sets of glute ham raises first. I’ve seen this help out quite a bit with clients who had knee issues but still wanted to squat.
3) If you’re too weak to do glute hams properly you can flex at the hip, thus shortening the lever arm which will make them easier.
4)Forward and backward sled dragging before squats is another good idea for the beat up or older lifter. That warms up the knee and gets a little pump in the muscles.
5)Another good pre squat ritual is doing terminal knee extensions with a band. Everyone could benefit from doing this before squat workouts, not just older or beat up lifters. Do 2-3 sets of 15-20 reps.
6)When doing any type of rowing or chin up variation think about driving back with the elbows instead of simply pulling with the biceps.
7) If you need to bring up your calves try doing single leg calf raises followed by single leg hopping in place. Do 10-15 reps on the calf raise with a heavy weight and then immediately hop on that leg until you can’t get off the ground anymore. Rest and repeat for 3-5 sets.
8) Beginners can train their core by simply squatting, deadlifting and overhead pressing. That will be enough for them. Advanced guys who want to bring up their squats and deads need more ab work, though. Lots more. The worlds strongest lifters do quite a bit of loaded abdominal work. Some of the best choices are Power Wheel rollouts, partial range Turkish get ups, Janda sit ups, decline sit ups, hanging knee/leg raises, suitcase deadlifts, 1 arm farmers walks, Pallof presses, anti rotation cable exercises and full contact twists.
9) When doing rotational core work be sure to rotate from the hips and not just your lower back. Rotating from the lumbar spine can be dangerous and lead to injury. Always brace and get the hips involved.
10) If you have shoulder issues do all of your rowing exercises with a weight that allows you to hold a peak contraction for a second or two. That will ensure that the load isn’t so heavy that it could lead to more potential injuries.
11) If you’re doing unilateral (single limb) exercises in hopes that your strength levels will one day be equal in each limb you can stop now. The two sides will never be 100% even. So don’t put that in your head. If there is a huge disparity then you should do them and to try to close the gap. Just know that it will never completely even out.
12)When you decide to implement jumps into your routine for the first timestart with box jumps. The kind where you jump on the box and step off. Those are the easiest on the body and should always be your first progression.
13) Broad jumps are another great power exercise but be very, very careful when introducing them for the first time. Your knees, shins and core can take a pounding on those if you’re not ready. On the first day I wouldn’t jump at more than 75-80% of your max. Ease into it over time and let your body adapt.
14) On deadlifts remember to pull back, not just up.
15) If you’re over 40 you may find that you getter better results from doing heavy deadlifts once every other week instead of weekly. Even once every three to four weeks could be enough if you’re strong.
16) If you’re working up to a single on a big lift and make too big of a jump, leading you to miss a weight you should have gotten try waiting a few minutes and then reducing the load by about 5-10%. So if you thought you should have been able to hit 315 but missed it because you jumped from 275 right to it when you probably should have done 295 first try doing this…
Reduce the load back down to 285-295, wait two to three minutes and then blasting out a single with that. By getting a strong rep with that weight your performance on the next attempt will usually be significantly better. This is a little trick I’ve used with great success plenty of times.
17)For shoulder health do some type of pushup variation on a regular basis.
18)Try a thumbless grip on military presses. This seems to work wonders for getting the bar path right and making the exercise feel better on the elbows and shoulders. Thanks to Smitty from the Diesel Crew for introducing me and several others to this idea.
19)Most people could stand to improve their ankle mobility. This is one of the reasons some of you can’t squat to parallel while maintaining a neutral spine. It can also lead to injuries for athletes. Doing something as simple as standing on one foot and writing out the alphabet with your other foot a couple times each day can go a long way. I’m doing it right now as I type this at my standing desk. Give it a shot.
20) Having said that, a pair of Olympic lifting/ squat shoes will improve almost everyone’s squat instantly. It will also make the lift a lot safer because it will drastically reduce the likelihood of tucking at the bottom. You wear specific shoes for basketball, bowling, football and golf, why not get some that are specifically designed for squatting? It’s an exercise you’ll probably be doing quite a bit and one that pays huge dividends. Click HERE for the squat shoes I use and recommend to all my clients.
You have shoes for every other sport, why not squatting?
21) If you’re going to squat or deadlift on Wednesday it would be a good idea to avoid lower back intensive exercises such as heavy bent over rows on Monday or Tuesday. Opt instead for a chest supported or inverted row variation.
22) When in doubt, do more low rep warm up sets. This will always lead to a better performance on your top end sets than fewer high rep warm up sets. If you jump straight into your heaviest set without properly warming up and exciting your CNS the weight will always feel heavier than it should.
23)Join the Renegade Inner Circle. You’ll get a brand new Renegade training program designed by me each month, access to our private community where you can ask me all of your questions on daily basis as well as tons of other great info that will lead to you possibly dating the models of your choice, winning MVP trophies and getting elected to office. Or possibly not. Tough to say. You’ll only know if you join.
Hopefully you picked up a tip or two there that will help you gain some new size and strength. Let me know if you have questions or tips to add of your own in the comments section below.
Also, if you enjoyed this post, could you do me a favor and click the Facebook Like button?
Thanks
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There are thousands of muscle-building workouts and meal plans. If you call yourself a "hardgainer," then you've tried at least half of them with only mediocre results. And you're ready to go Tasmanian Devil on the next person who says you just aren't eating enough.
Of course you have to hit the gym hard and pack in high-quality food to gain mass. You already know that. You're here because you need big-time help from supplementation.
So what supplements, you ask? Well, I'm glad you did, because I want to steer you in the right direction so you can start correctly using the right supplements for building muscle.
That's why I built a pyramid. No, in this case it's not a gargantuan stone structure built in the desert like the Great Pyramid of Giza. However, if the pharaohs of Egypt came to me today asking for a supplement plan to help them get jacked, I'd give them this one.
Ascend the supplement pyramid from foundational products to peak-performance enhancers, and you'll be set up for gains that'll get you crowned Emperor of the Kingdom of Muscle.
Setting the Foundation: Beginner Supplements
These products may not get glossy ads in the big magazines, but if you want to get big and strong then these better be in your cupboard or gym bag.
Multivitamin/Mineral
Eating a large amount of fresh fruits, vegetables and other foods will go a long way to giving your body its necessary vitamins and minerals. But when you're pursuing serious muscle gains, you will deplete a lot of those vitamins and minerals during training and then recovery.
You can't feel vitamins and minerals working inside your body, but they play major roles in your energy production, ability to recover, the growth and development of muscle tissue, your immune system, and your brain, heart and hormone function.
That's why you should help support your body's ability to function at peak performance with a high-quality multivitamin/mineral supplement. Don't be fooled by the grocery-store version of this supplement. Choose the highest-quality product in your price range.
Check out the reviews and ratings on products in the Bodybuilding.com store, and you'll see the products that have actually been helping people just like you achieve satisfying results.
Benefit from a wide mix of vitamins and minerals that support healthy body function and optimal performance.*
Guys - you don't really need a multivitamin that contains iron. If you choose a one-a-day type that does, follow the dosage guidelines carefully.Ladies - most women's multivitamins contain a little bit of iron to offset the loss from monthly menstruation.The easiest time to take a multivitamin is usually in the morning with breakfast. It's a good idea to take your multivitamin with food to help with digestion. Many multis have 2 per day servings, so take the second one with lunch.
Protein Powder
Hopefully you already have a protein powder supplement in your arsenal. If not, get one right now. It can be a real daily challenge to chow down on 1.5-to-2 grams of protein per pound of body weight, the going recommendation if you want to put on some serious muscle. If you're a hard gainer, you're going to have to push your limits.
Enter protein powder to help you reach your goals. Super-convenient, delicious, clean and nutritious, protein powders are serious players in the supplement world. There's a massive range of options: whey protein, soy protein, egg protein, beef protein, plant protein or protein blends, ready-to-drink shakes, meal-replacement packets or powders, zero-carb to medium-carb, sugar-free varieties, fruit flavors or the classic chocolates and vanillas.
If you really need it, there are weight gainers. These protein powders pack in usually two, three, or four times the amount of calories than the regular powders. Hardgainers may definitely benefit from investing in a high-quality weight-gainer product.
Getting sufficient protein is a must if you want to maximize your results. Lift yourself to LARGE with protein supplements!
With the third category of your supplement foundation, we're still supporting the most important aspect of building muscle: your ability to recover and repair. Recovery and repair of muscle tissue means new growth!
BCAAs are all about recovery, and they're rock stars at it. L-leucine, L-isoleucine and L-valine are the BCAAs. They are all metabolized in muscle - not in the liver like the other amino acids. Taking BCAAs may help provide your muscles with fuel for training, building blocks for constructing new muscle fibers, and support for strength and power. It's like getting three red shells in Mario Kart - you have three separate chances to blow the competition off the track, blasting you to first place.
In this case, the competition is any obstacle that keeps you from gaining muscle. You want to pass those obstacles, right? Start off with the foundational supplements.
Stacking the Pyramid: Progressive Supplements
Creatine
Since arriving in the early 1990s, no product has been hyped as much as creatine.
Um, that's because it works.
Your body has natural creatine stores, but when you start working out, those stores are depleted. Scientists found a way to provide a convenient source of creatine to supplement what we get from food. They keep tinkering with different formulas to get the most efficient and effective form. There's still a lot of debate about what the best type of creatine is for people wanting to build muscle.
So if you've never taken creatine, start with the basic creatine monohydrate product, an unflavored powder. Pure creatine monohydrate--micronized creatine is another great version of the classic-isn't a stimulant, so you won't feel a difference. But creatine works to support muscular strength, endurance, explosive power, and recovery.
Basically you'll get help banging out a few more high-intensity reps during your workout, pushing yourself to the next level of training, which could translate to the next level of gains. Creatine can be considered a foundational muscle-building supplement, but you should cover the previously-mentioned supplements first before moving on to a performance product like creatine.
Don't be afraid to browse your creatine options: micronized creatine, monohydrate, kre-alkalyn, creatine magnesium chelate and more. Some products (especially creatine monohydrate) will recommend a loading phase, and some won't. Make sure to read the label carefully. You might need a magnifying glass to read the microscopic print, so invest in one of those too.
Promote strength, power, and lean muscle with creatine - the biggest selection of creatine products at the best prices!
Here's another great recovery supplement. Glutamine is the most abundant amino acid found in the body and is a great anti-catabolic agent. It helps muscle fibers avoid the "breaking down" process. Glutamine also supports the immune system and the growth and development of muscle tissue. It can be taken before, during or after training. You can also take it throughout the day.
The longer your muscles remain torn down and tired, the more time you waste not building muscle. That's why recovery supplements are key to expanding your wardrobe - literally, because your shirts won't fit all your new muscle, right? At least that's the idea.
Reaching the Pinnacle - Elite Supplements
Pre-Workouts
I know I said you can't trust the sparkly ads you see in magazines, and I stand by that. But you will see a lot of pre-workouts in these types of ads, and some of these products actually do support stellar energy levels and workouts that'd make ancient Vikings proud.
Once again, check out the reviews and ratings of the products you check out. Many products have a proprietary blend, which means you won't know how much of each ingredient is included. But common ingredients include caffeine, creatine, arginine, beta-alanine, citrulline, carbs, and sometimes vitamins, minerals or electrolytes.
Pre-workout boosters encourage energy and focus so that you can blast through your workouts and see results fast!
Take frequent breaks from your pre-workout, otherwise your body will adapt to having the stimulus. That means you won't see the same effect over a long time. Take a break every 3-to-4 weeks for at least 3-to-5 days.If you take these products too late in the evening then you may have trouble sleeping at night due to the stimulant content.
Carb Formulas
Carbohydrates are a hot topic in the bodybuilding world. As your body's preferred source of energy, you tend to use carbs up fast when you train with heavy intensity. For hardgainers, it's important to get in a lot of clean carbs that will help power you through training and replace your muscular energy stores after training.
Just like with the protein, you can get carbohydrates from a variety of actual foods. There are also complex carbohydrate formulas out there that can help you get fast and convenient carbs for quick recovery. Carbs also may help stabilize your metabolism. You can mix these carb products with your protein powder to make a meal replacement or use carbs in your post-workout shake.
Supplement Like an Egyptian - Stick to the Pyramid
Although it may be tempting to want to reach to the top of the pyramid and pluck the coolest sounding products from their sacred place, don't do it. Here's why: they're booby-trapped, Jones, and here comes the giant boulder to squish you to your doom!
Well, okay, not quite, but you won't see good results from the top-tier products until you've got the rest squared away. Without the foundation, the pinnacle of the pyramid is just a small, triangular shaped structure sitting on the ground ... going nowhere.
Building muscle takes time. Supplements are not magical cures for gaining muscle. You must put in the hard work and effort into your workouts and nutrition. Only then can you invest in supplements, and even then it will still take more time than you want it to. That's okay, because it takes time even for the pros!
Supplements can support your goals, especially you hardgainers out there. For the convenience factor and the help with recovery, supplements are a no brainer. Start building your supplement pyramid, bro, unless you want your muscles to resemble those of a mummy!
About The AuthorBodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.
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You have shoes for every other sport, why not squatting?
