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Avoid Building Muscle The Wrong Way!

18 May, 2007 No Comments

By Vince DelMonte

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts…

There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don’t be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

If Your Still Stuck With The Same Weak and Skinny Body…
It’s Not Your Fault

You have been mislead and down right lied to by some of the most successful masters of deception alive today. You are probably not even aware that the bodybuilding industry is robbing you of your hard-earned efforts, it’s embarrassing your commitment and motivation, and most importantly, it’s stealing your money, and crushing the results you should be getting at the gym.

In my search for honest, unbiased, time-tested muscle building information I discovered some hard-to-accept information. Looking back, I now realize that this information was a major turning point in my journey to building muscle the right way. BUT…I had to reprogram my belief system.

Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio…Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of ‘fit’ are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ’supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps

Interestingly, every time I ‘m at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!Do me a favor and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over four times as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Now hear me out. I’m not saying that direct arm training is a waste. I’m simply leading you to discover that less is often more when training small muscle groups such as your bi’s and tri’s.

I’ll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger

I get his short attention span back by stating, “Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don’t believe me? Next time you go to your gym check out who the biggest guys are. Don’t be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or c.url 1 plate (per side respectively). I didn’t think so.

Building Muscle The Wrong Way #4 – Reading Bodybuilding MagazinesDid your last bodybuilding magazine promised 2 inches on your arms in 2 weeks? Did it tell you could increase your strength by 40% in one week? Did it show you the latest ‘arm program’ which looked the exact same as last months arm workout? I know this sounds extreme, but almost 90% of the information you see in bodybuilding magazines is dead wrong and only works for guys who are using steroids.

The modern mainstream bodybuilding magazines are really just muscle comic books written at a 6th grade level. They glorify drug-using bodybuilders and portray them as the picture of health. The cleverly combine two or three rehashed articles, a lot of pictures, gimmicks, sex and hype to sell this nonsense to millions. These magazines may have inspired millions by the pictures but they have also mislead millions.

Building Muscle The Wrong Way #5 – Taking Advice From A Guy Who Uses Drugs

Drugs allow you to train more often because of one’s increased ability to recover, but they also speed up normal physiological processes that normally would not occur, i.e. increased hormonal levels. Not only do bodybuilders take an ENORMOUS amount of drugs; they are also known to inject various substances into their bodies to give selected body parts that enhanced look.

Building Muscle The Wrong Way #6 – Trusting The Supplement Ads

Most are unaware that bodybuilding magazines are owned by million dollar supplement companies that use the magazine as a vehicle to sell their supplements. They intentionally get professional bodybuilders to make programs that will cause the Average Joe with average genetics to literally fail. Because the programs are printed in black and white, the trusting consumer believes the advice must be right, and resorts to the latest cutting edge supplement promoted on the next page! The sale has been made.

Building Muscle The Wrong Way #7 – Following The Bodybuilding Programs

How would you also like to know that many of the articles in the popular muscle magazines are ghost written! Yep, many times the staff writers of a certain magazine will simply get the approval of a certain bodybuilder to use their name in an article they write. So, sometimes you will not even be reading an article that was actually written by your favorite bodybuilder.

Stop Taking Advice From Bodybuiding Magazines…

Once skinny guys discover there are no short-cuts or secrets, just time-tested, universal muscle building principles that are not as complicated as perceived, but work for anyone who applies them - then they will begin to build an impressive physquie and conquer their perceived unfriendly genes. You must learn to train smarter and not harder.

The training programs in these magazines are heavily influenced by professional bodybuilders who are on a lot of drugs, let us not pretend otherwise. Yes, other sports also are guilty of using drugs to enhance performance, but possibly no other sport is so dependent on the use of drugs than bodybuilding.

Your Solution : Take Advice From Someone Like You…

If you goal is to become huge and ripped naturally - you need to get advice from someone who has been in your own shoes. Would you take money advice from someone who inherited a million dollars? Probably not. So why would you take muscle building advice from someone who inherited genetics that makes him grow muscle even when he sneezes?

I have no idea either!

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://vincedelmontefitness.atozfitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2007, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

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No Time To Get In Shape- Part II

9 May, 2007 No Comments

Here is Hugo’s second of 4 parts titled:
No Time To Get In Shape- Part II
by Hugo Rivera
http://hrfitness.atozfitness.com

Yesterday we discussed the excuses for not getting in shape and we also presented a solution to the problem: A routine that can be performed at home with minimum equipment and in a short amount of time. This week, we will discuss how to correctly perform each of the exercises in the routine from last week.

To refresh the memory, here is what the routine looked like:

Triset A (Chest/Back/Abs):

Push Ups (against the wall if you cannot do them in the floor yet) 3sets x10-12 reps(no rest)

One Arm Dumbbell Rows 3sets x10-12 reps(no rest)

Crunches 3sets x25-40reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):

Dumbbell Upright Rows 3sets x10-12 reps(no rest)

Dumbbell C.urls 3sets x10-12 reps(no rest)

Overhead Triceps Extensions 3sets x10-12 reps(1 min rest)

Triset C (Thighs/Hamstrings/Calves):

Squats 3sets x10-12 reps(no rest)

Stiff Legged Deadlifts 3sets x10-12 reps(no rest)

One Leg Calf Raises 3sets x10-12 reps(1 min rest)

Note: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B.

Pushups:

The first exercise is pushups. Pushups target primarily the chest. It also indirectly involves the shoulders and the triceps. The correct way to perform them is the following:

1. Place your hands about 36 inches apart on either the floor (or the wall).

2. Lower yourself until your chest almost touches the floor (or the wall).

3. Press your upper body back up to the starting position.

(Note: If you are performing pushups using the wall, place your feet at a distance greater than your arms length when they are extended).

One Arm Dumbbell Rows:

One Arm Dumbbell Rows primarily target the back muscles with a secondary emphasis on the rear deltoids. The correct way to perform them is the following:

1. Pick up the dumbbells (one on each hand), palm in (facing your torso), and hold it about six inches off the floor. (Your torso should be bent Parallel to the floor; keep your back straight).

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2. Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side.

3. Lower the dumbbell straight down to the starting position.

Crunches

Crunches primarily target the upper abdominal muscles with a secondary emphasis on the lower abdominals. The correct way to perform them is the following:

1. Lie on the floor with the backs of your lower legs resting on top of a chair.

2. Position your body so that your thighs are at 90 degree angles to your torso.

3. With your hands behind your head or crossed at your chest, pull your torso up as far as possible.

4. Return to the starting position.

5. Don’t swing your torso up and down using various muscles; instead concentrate solely on using your abdominal muscles.

Dumbbell Upright Rows

Upright Rows primarily target the side and front deltoids with a secondary emphasis on the trapezius muscles and the rear deltoids. The correct way to perform them is the following:

1. Hold a dumbbell in each hand at arm’s length and resting against your upper thighs.

2. Keep the dumbbells about 10 inches apart and your thumbs facing each other.

3. Pull the dumbbells straight up until they’re nearly even with your chin.

4. Keep your elbows out. (As you pull the dumbbells straight up, concentrate on raising the elbows up).

5. At the top position the dumbbells should be level with your ears. The elbows should be at the highest position.

6. Keep the dumbbells close to your body, and pause at the top for a second.

7. Concentrate on keeping tension on your shoulders as you lower the weights.

Dumbbell C.urls

Dumbbell C.urls primarily target the biceps with a secondary emphasis on the forearm muscles and the biceps brachialis. The correct way to perform them is the following:

1. Hold a dumbbell on each hand, with your palms up.

2. Stand erect with your back straight.

3. Start the exercise with the dumbbells at arm’s length and resting against your upper thighs.

4. C.url the dumbbells in a semicircular motion until your forearms touch your biceps.

5. Keep your upper arms close to your sides.

6. Reverse the motion and lower to the starting position.

7. Don’t move your torso back and forth to help lift the weight. This not only takes tension off the biceps, but it can also hurt your lower back.

Overhead Triceps Extensions

Overhead Triceps Extensions primarily target the triceps with a secondary emphasis on the forearm muscles. The correct way to perform them is the following:

1. Grasp a dumbbell with both hand and hold it overhead at arm’s length. The dumbbell’s top plate should be resting in the palms of your hands with your thumbs around the bar.

2. Stand erect.

3. Keep your upper arms close to your head.

4. Lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.

5. Go back to the starting position and repeat.

6. Ensure that the weights in the dumbbell are properly adjusted and secured in order to avoid an accident (plates falling on your head; Ouch!)

Squats

Squats primarily target the quadriceps (thighs) with a secondary emphasis on the hamstring (back of the legs) muscles. The correct way to perform them is the following:

1. Place your heels on a two-by-four inch block (if you have balance problems) with your feet about 16 inches apart.

2. Stand erect while holding the dumbbells at your side.

3. Keep your head up, your back straight and the majority of your weight on your heels.

4. Inhale as you squat until your thighs are parallel to floor or lower. Avoid bringing your torso forward as you come down. Keep your back as straight as possible throughout the movement.

5. Your knees should be directed slightly outward in the low position.

6. Exhale as you return to the starting position.

Stiff Legged Deadlifts

Stiff Legged Deadlifts primarily target the hamstrings (back of the legs) with a secondary emphasis on the lower back muscles. The correct way to perform them is the following:

1. Stand with your feet about 16 inches apart.

2. Stand erect while holding the dumbbells at your side.

3. Keep your head up and your back straight.

4. Slowly lower your torso as if you were to pick something up from the floor in front of you. Lower your torso until you feel a stretch in your hamstrings. No need to go all the way down.

5. Keep your knees locked, your back flat and your head up throughout the movement.

6. Use only your hamstring and back muscles to stand erect.

7. DO NOT PERFORM THIS MOVEMENT ON A JERKY MANNER AS IT CAN CAUSE A LOWER BACK INJURY IF DONE IMPROPERLY!

Dumbbell Calf Raises

Dumbbell Calf Raises primarily target the calf muscles. The correct way to perform them is the following:

1. Stand with your feet about 16 inches apart.

2. Stand erect while holding the dumbbells at your side.

3. Keep your head up and your back straight.

4. Stand on your toes and pause for a second at the top of the movement.

5. Slowly go back down to the starting position.

6. Concentrate on contracting your calf muscles hard. Make them burn!

There you have it! By performing the exercises described above correctly, not only you get faster results since you will be targeting the desired muscles but you will also greatly reduce the chance of injury. Next week, we will discuss when to increase the weight, training to failure and aerobics.

Tomorrow, stay tuned for Part 3 of No Time to Get in Shape? Make the Time! we will discuss the correct way to execute each exercise for maximum results.

Until then, take care and train hard!

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

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

For more information on Hugo’s Body Re-Engineering Program please visit : http://hrfitness.atozfitness.com

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No Time To Get In Shape - Part I

8 May, 2007 No Comments

By Hugo Rivera
Part I

The biggest excuse for not getting in shape is that there is no time to workout. Think about this for a minute. How many hours do we have in one day? Unless I am wrong, I believe there are still 24 hours in one day of 60 minutes each. Granted, 8 of them we spend sleeping (or at least we should). Therefore, we end up with 16 hours left. Do you know what that means? It means that if we work out for an hour a day we have 16 opportunities to get a workout in. If we just want to get in shape and work out 30 minutes a day, then that means we have 32 opportunities to get a work out in. Can you imagine?! 32 opportunities. From my experience in working with clients, most people just want to lose fat and firm up a bit. This puts them in the category of people that just need to work out around 30 minutes a day. Therefore, if people would invest this minimum amount of time into themselves, not only would the whole population look better, but they would also feel more energetic and have much less health problems.

Now, I can hear the second biggest excuse for not getting in shape. "I don’t have the time or money to go to a gym". My comment back is "where there is a will there is a way". To be honest, you don’t need any expensive equipment to be able to get in shape. All you need at the very least is pair of adjustable dumbbells. These can be purchased at places where they sell used sports equipment in good condition (such as "Play It Again Sports" over here in Florida), at garage sales, Wal-Mart, or at any sports goods stores (where you usually will find them more expensive). They don’t occupy that much space, so please don’t give me the "I don’t have enough space in my house" type of excuse.

OK,

Now that you have the equipment let’s see how we can use it.

We are going to choose three days a week to work out with weights and three days a week to do aerobics. Then we will have a free day where we neither exercise or follow any type of dieting.

For instance we can do weights on Monday, Wednesday and Fridays and do 30 minute aerobics on Tuesdays, Thursdays, and Saturdays. In this case, Sundays is the off day. (Remember that you can set it up any way you want, but I have found this schedule to be the favorite one of most people).

So how can we get in shape with only a pair of dumbbells? Easy. It’s just a matter of knowing what exercises you can do with them.

Here is the recommended routine to do at home. Since we only have 30 minutes we have to move fast. We will use trisets in order to get the heart pumping (so that fat is burned) and to save time. That way, we not only firm up the muscles and gain strength but we also get cardiovascular benefits. Trisets are three exercises performed one after the other with no rest in between them (kind of like circuit training). The routine that we will use is composed of three trisets of 3 sets each.

Triset A (Chest/Back/Abs):

Push Ups (against the wall if you cannot do them in the floor yet) 3sets x10-12 reps(no rest)

One Arm Dumbbell Rows 3sets x10-12 reps(no rest)

Crunches 3sets x25-40reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):

Dumbbell Upright Rows 3sets x10-12 reps(no rest)

Dumbbell Curls 3sets x10-12 reps(no rest)

Overhead Triceps Extensions 3sets x10-12 reps(1 min rest)

Triset C (Thighs/Hamstrings/Calves):

Squats 3sets x10-12 reps(no rest)

Stiff Legged Deadlifts 3sets x10-12 reps(no rest)

One Leg Calf Raises 3sets x10-12 reps(1 min rest)

Note: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B.

If you follow this routine, you will be amazed at the results that you will get from it. You will also realize that not much is needed to get in shape (certainly no expensive equipment is necessary) and that all you need is the determination and the will to make it happen.

Before I leave for this week, remember that in order to get in shape, training is only half of the equation with nutrition being the other half.

Tomorrow, we will discuss the correct way to execute each exercise for maximum results. Until then, take care and train hard!

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

For more information on Hugo’s Body Re-Engineering Program please visit http://hrfitness.atozfitness.com

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Avoid Building Muscle The Wrong Way!

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No Time To Get In Shape- Part II

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No Time To Get In Shape - Part I

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