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Scientific Principles For Effective Muscle Gain

Scientific Principles For Effective Muscle Gain
 by Gary Matthews                
 
It’s an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind.
 
Below you will find Scientific Guidelines for strength training that have always been around but are not followed by many training systems these days.
 
 
1. Limited Energy Level
 
A strength-training program should be short and simple as you only have a limited amount of energy per training session.
 
Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.
 
What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available.
 
Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout.
 
The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible.
 
 
2. Progressive Overload
 
Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you’re after with strength training.
 
The two most important points are:
 
  • Complete your exercise with perfect technique
  • Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what there used to)
 
Basically this means that when the body is stressed by high intensity training    beyond its normal demands, the body will adapt to these new demands of improved strength.
 
When I say "normal demands," I mean what level of stress/strength your body is used to now.
 
An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part.
 
Once your muscles have adapted to a particular weight then it’ll be time to overload them further (add more weight, speed, repetitions). You’ll need to keep on repeating this process of overload if you want to become stronger.
 
Remember to always use GOOD TECHNIQUE. Technique must never be sacrificed for extra load.
 
 
3. Training Frequency
 
The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate.
 
What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.
 
The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don’t overtrain.
 
 
4. Over-Compensation
 
Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.
 
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.
 
Here’s what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.
 
 
5. Exercise selection for intensity
 
I can’t stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.
 
These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.
 
By using these exercises your whole body will be worked hard.
 
6. Visualization
 
Over my 20 years in the industry, I’ve noticed that this area is by far the most neglected by mainstream health and fitness professionals…
 
Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things.
 

By training your mental state as well as your physical body you can even further progress in muscle growth.

About the author
Gary Matthews is the author of Maximum Weight Gain in Ten Weeks.

A former fitness instructor with the Royal Australian Air Force, Gary Matthews’s Maximum Weight Gain program is the result of 20 years experience in the bodybuilding industry. “I have developed Maximum Weight Gain with Unique Training Techniques, so that you don’t have to live in the gym or endure major disruptions to your lifestyle.” 

Gary’s eBook is based on scientific principles has been adopted to address the biggest concerns of his clients “Time Constraints” resulting in a practical, do-able program - perfect for those who require results quickly.

Maximum Weight Gain in Ten Weeks is an attractive professional formatted PDF ebook. It’s a quick and unintimidating read with a complete section on nutrition and food substitutions.

So if you’re stuck in a rut and need a program that will deliver real results… Study and put into practice the muscle gain principles found in Maximum Weight Gain and find yourself putting on significant solid muscular bodyweight! Click-Here to visit Gary’s website.

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This post was written by lewis on August 31, 2007

Six Little-Known Muscle Building Tips Part 1

Six “Little-Known” Muscle Building Tips Part 1
Part 2 will be published Friday Aug.31
By Vince DelMonte

So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!


1. Body Weight training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let’s say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don’t be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma’s Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party? 

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don’t ever let that supply of good food run low.

About the Author:

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

Visit http://vincedelmontefitness.atozfitness.com today and
You’ll Receive ,
All For Free… 

• His FREE 10-Part “Secrets To A World Class Body ”E-Course (Starting Tomorrow!)

• His FREE E-Report: Avoid The Top 20 Ways To Screw Up In The Gym 
(You’ll Get That In 2  minutes From Now)

• His FREE Weekly Newsletter, “No Nonsense
      Building”Muscle (Once Your Email Course Is Over

http://vincedelmontefitness.atozfitness.com

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This post was written by lewis on August 29, 2007

The Secrets of a Killer Ab Workout

 The Secrets of a Killer Ab Workout
By Jake Berlin

Out of all the body parts that you can exercise, your abs are one of the most important muscle groups to include in your workout because your abdominal muscles are your center of strength and stability.

Having strong, toned abs won’t only enhance your physical appearance, it’ll also increase your raw power and ability to perform many other physical activities at a higher level.

The question I’m asked most frequently is, "how do I give my abs the best workout?"

Well, the real secret is in how many different exercises you do and how well you target each area of your stomach.

If the only exercises you’re doing right now consist of crunches or sit-ups, then you’re settling for a sub-par workout. Your abs have the ability to handle very high repetitions, but they also like to be surprised, just doing crunches and sit-ups alone won’t always do the trick.

So if you’d like to feel what it’s like to get a killer ab workout, then here’s a simple formula you can try.

The first step is to pick 7 different abdominal exercises — not just one or two. Each exercise should be unique and slightly different than the other 6 to the work different areas of your stomach. And dont forget your oblique muscles.

Since your abdominal muscles will peak and max out at 21 sets, all you have to do is repeat those 7 exercises 3 times. For each set, perform 25 repetitions or less of each movement to avoid overtraining those muscles.

I would suggest doing between 10 and 15 reps to get started (12 reps is what I prefer) The trick is to do all 7 exercises in a row first and then go back to repeat each of the 7 exercise in a row 2 more times with your desired number of repetitions.

It’s better to start off with a lower number of reps so you don’t hurt yourself as well.

Remember, this is the formula I use to get a killer ab workout, so make sure you approach it slowly at first, or you’ll definitely be sore the next day.

If you want to go hard right off the bat, that’s up to you. But don’t say I didn’t warn you :)

About the author:

Jake Berlin is the creator of "The Killer Ab Workout System" — a simple system designed to help anyone develop a stunning set of abs and flatten their stomach in record time.

To learn more about "The Killer Ab Workout System," visit: www.Killer-Ab-Workout.com

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This post was written by lewis on August 27, 2007

Muscle-Building Success From Home:Can It Be Done?

Muscle-Building Success From Home: Can It Be Done?
By Sean Nalewanyj

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I’m asked is…

“Do I have to join a gym in order to build a strong, muscular body?”

The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can’t afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you’re simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, don’t worry!

I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I didn’t have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me.

I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn’t easy okay?) or train shirtless if I felt like it.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn’t have to hobble to my car and spend anymore time driving home.

It was great.

The only real disadvantage is that your exercise selection will decrease because you won’t have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won’t be possible.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments – A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.

4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack – This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don’t have a leg press machine handy.

If you can’t afford a squat rack then you’ll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

Don’t ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym.

If you’re all set to go and need a highly effective, step-by-step workout routine to follow, visit my webpage below. I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym…

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".

If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief… ALL in just a matter of months: http://www.MuscleGainTruth.com/

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This post was written by lewis on August 24, 2007

How to Develop Six Pack Abs

How to Develop Six Pack Abs
bY Jake Berlin

If you’ve ever wanted to have a set of six pack abs, then this will be the most important article you’ll ever read.

Developing your abdominal muscles takes work and determination but the funny thing is, once you’ve got them, they’re pretty much there to stay.

The trick to getting started is to be committed for 90 days. Once you’ve gone past the first three months the rest is a breeze!

Plus, once you have developed and toned those muscles once, you hardly have to do any work at all to maintain them.

As far as what exercises you need to do, you’ll want to pick 7 highly effective exercises (like the ab bicycle and the reverse crunch.) Perform between 10 and 25 repetitions for each set or exercises. Repeat those 7 exercises three times for a total of 21 sets in all.

Once you’ve done that workout, wait at least a full day before doing it again. You need to give your abdmoinal muscles some time to rest and repair themselves to develop and grow.

Now surprisingly enough, you can fully work your abs in about 15 minutes a day. So developing a great set of abs doesn’t really have to be all that time consuming.

The real secret to developing a stunning set of six pack abs is not only about abdominal exercises, it has much more to do with what you do outside of yoru abdominal exercise routine.

This may not be surprising to you, but you need to reduce your body fat percentage if you want to see those ripples. But don’t worry, burning fat can be extremely simple if you take the right steps.

The other part of the formula is to take up cardiovascular exercises (like riding a bike, swimming, jogging or even skipping rope) for about half an hour at a time to increase your metabolism and to process food faster in your body. Once you can digest your food quicker, it’s easier for your body to begin using stored fat as energy.

The other thing that’s als extremely important is what you put into your body to fuel it. Having healthy eating habits that fuel your body with the right type of nutrients will make a huge difference in your fat burning efforts.

I highly recommend seeing a nutritionist or a dietician for their recomendations.

Once you’ve got the fat out of the way and have effectively learned how to keep it off, your abs will show through and you’ll have that washboard look in no time.

Unfortunately, doing abdominal exercises alone doesn’t help much to burn fat, but combining an ab workout with a cardio routine and a healthy eating plan will definitely lead to a strong sexy set of six pack abs that’ll make anyone drool.

About the author:

Jake Berlin is the creator of "The Killer Ab Workout System" — a simple system designed to help anyone develop a stunning set of abs and flatten their stomach in record time.

To learn more about "The Killer Ab Workout System," visit: www.Killer-Ab-Workout.com

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This post was written by lewis on August 22, 2007

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