Archives for : May2013

5 Shortcuts To Build Muscle Size

 

5 Shortcuts To Build Muscle Size

By Lee Hayward
Author Of The Blast Your Bench Program

These days it seems that everything needs to be bigger, faster, and stronger. Going to the extreme is the norm. Everything from extra strength headache pills, to energy drinks, and high speed Internet. Bottom line is that people want change and they want it now!

When it comes to bodybuilding things are no different we want results ASAP. The desire to build a better body unites all bodybuilding and fitness enthusiasts, but for most of us, the muscle gains come too slow and they never come easy. So we look for shortcuts. Is the secret to fast muscle gains training harder, lifting heavier, eating more, popping this pill, or slugging back the latest hyped up magic muscle drink…

In this article we are going to dive into 5 of the most common workout “shortcuts” that people take and pick them apart to find a better plan of action. More often then not the best methods for building a stronger and more muscular physique involve a less extreme approach.

Shortcut # 1 – Training More Often

A lot of times aspiring bodybuilders think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?

It is not uncommon to find less experienced (but over enthusiastic) bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They usually think they are doing themselves good, and sometimes even brag about how they workout “everyday”.

Is there a better way?

Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will eventually lead to overtraining. Generally the most you can train a bodypart is twice per week and still recover and grow.

While there are some exceptions to this rule with some abbreviated specialization routines(i.e. the Blast Your Bench program). You should limit yourself to working each bodypart no more then twice per week and taking at least 2 days per week off from weight training entirely as this is a good general guideline to follow for optimal muscle gains.

Shortcut # 2 – Doing More Sets

Making the transition from a beginner, to intermediate, to an advanced lifter usually involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.

For example, a beginner workout may consist of 6 sets per bodypart (i.e. 3 sets of 2 exercises). An intermediate workout may consist of 9 sets per bodypart (i.e. 3 sets of 3 exercises). And an advanced workout may consist of 12 sets per bodypart (i.e. 3 sets of 4 exercises). While this is all good general training advice, it breeds the “more is better” mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.

Another problem with this train of thought is that if 12 sets per bodypart are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond… Will this make me a “super advanced lifter”…?

Is there a better way?

Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.

While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calfs, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.

Once you are at the advanced training level the key to more muscle growth is using progressive overload (gradually increasing your weights over time) and by adding variety to your workouts, by changing your exercises. NOT from adding more training volume.

Shortcut # 3 – Training Less Often

The world of bodybuilding is full of extremes, for a lot of guys it is either all or none… there is no middle ground. So after learning about the negative impacts of training too often, as outlined above, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that “less is more”.

Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the “less is more” idea. Overall the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.

But one major flaw of the system was that if you weren’t making progress with your workouts it was automatically assumed that you were “overtraining”, so your workouts were cut back. Sometimes going to the point of working out once a week or less. In fact there is some fitness gurus who actually preach that you only need to workout once a month…?!?

Is there a better way?

For some extremely hardgainers training less often (i.e. every second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts(i.e. 2 days on, 1 day off).

There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.

Shortcut # 4 – Heavy Weights & Low Reps

One of the basic bodybuilding principles is a bigger muscle is a stronger muscle. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.

During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.

But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.

For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.

Is there a better way?

Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.

While you can successfully incorporate low rep training cycles into your workouts from time to time. They shouldn’t be your primary focus. For bodybuilding purposes try to stay within the 6-12 rep range. This is the “sweet spot” for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.

Shortcut # 5 – High Intensity Techniques

A lot of hardgainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, and so on… Thinking that the harder they push themselves, the better gains they’ll make. While these guys certainly deserve an A for effort, is pushing past the point of muscular failure really necessary?

Is there a better way?

One of my favorite training motto’s is “Stimulate, Don’t Annihilate!”

For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.

A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After getting psyched up the lifter plops down on the bench and takes the bar from the rack, he manages to struggle up 2-3 reps using piss poor form and every ounce of effort his body can muster. Then he gets his spotter to assist him with an addition 3-5 reps.

At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest…?

This is a prime example of abusing high intensity techniques. Once you reach failure with an exercise you have stimulated the muscle. Doing more then this is often not only waste of time, but could potentially set you back in your training through risk of injury.

I rarely, if ever, use any type of set extending high intensity techniques like forced reps in my training anymore. I’ve found that they are just not necessary. Doing your sets to positive failure is intense enough to stimulate your muscles to grow.

Once you reach failure, make note of it in your training journal and then strive to beat what you did for your next workout by either adding an additional 5 lbs. to the bar or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.

The Real Shortcut To Fast Muscle Growth

Gains in muscle and strength don’t come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster then you ever thought possible… without having to go to the extremes to get there.

Inch by inch life’s a synch… Yard by yard life is hard…

If one of your goals is to build a big, strong, muscular body then be sure to check out the Blast Your Bench website and sign up for the FREE 5-Part Bench Press Training Tips e-Course. In this free course you’ll get some killer tips and tricks for packing on lean muscle mass and dramatically increasing your strength in record time!

 


About the Author:

5 shortcuts to build muscle
Lee Hayward
Lee Hayward is a competitive bodybuilder, powerlifter, and muscle building coach who is committed to helping aspiring bodybuilders and fitness enthusiasts gain muscle, burn body fat, and develop a strong muscular body.Lee is also the author of the Blast Your Bench program, which teaches you how to increase your max bench press by as much as 50 pounds in as little as 3 weeks, regardless of your previous weight training experience. To learn more about how you can quickly increase your strength and gain lean muscular bodyweight, just visit Lee’s website at:http://www.BlastYourBench.com

Improve Brain Function with Drugs, Food, and Vitamins

Drugs, Food, and Vitamins that Improve Brain Function

Improve brain function

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If you find that it is difficult to concentrate, if you can’t seem to remember things as well as you used to, or you feel no motivation at all to get anything done, there are some things you can do to improve brain function and fix these problems. There are many herbs on the market that are known to improve brain function. Kava Kave, chamomille, passion flower, and valerian are used to help with anxiety and restlessness. Gotu kila, ginkgo biloba, and bacopa are used to boost memory and attention span. Mucuna pruiens and St. John’s wort have been known to reduce symptoms of depression. They boost the level of the brain’s chemicals that help with mood and motivation. If taking drugs is not for you, going the herbal route can be an excellent idea. Although these herbs are sold over the counter, it is still important to discuss with your doctor what herbs you intend to take. Even though they are herbs, they can have counteracting effects if you are on any medications. There have been studies done that show that there are some vitamins that can help the aging brain. These studies have shown that vitamin C, E, B-6, B-9, and B-12 can be used to provide protection for developing Alzheimer’s disease. Fish is considered a “brain food”. It is rich in omega-3 fatty acids. Fish can reduce the rate of memory loss when aging. It can also help younger people improve memory skills and concentration. There are also drugs out there there that can improve your brain function. Studies show that 1% of children between 14 and 18 years old with attention deficit hyperactivity disorder (ADHD) are taking medications normally prescribed for Alzheimer’s disease. Studies have shown that these drugs can help to improve their concentration, focus, and memory. The most popular drugs prescribed for ADHD are Ritalin, Donepezil, Provigil and Aderall. It is not uncommon for these children to abuse these drugs. During stressful times in school, such as final exams and SAT testing, it is not uncommon for students who have these drugs prescribed by a doctor to take more than the necessary dosage or sell these pills to students who do not have a prescription. They are not abusing these drugs to get a “high”, they are doing it to boost their concentration and memory so they can ace their tests. Another family of drugs used to increase focus and memory are nootropics. Many of these can be obtained legally without a prescription.Nootropics are amount the toxicologically safest compounds developed. Profiderall is a very popular nootropic. It has been shown to sharpen focus, improve memory, increase concentration, boost energy, and enhance mental performance. It is said to be the closest thing to Adderall. There

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are many nootropics on the market. Although it is not necessary to have a doctor’s prescription for many nootropics, it is important to advise your doctor as to which type you plan to take. If you are on any medication, there could be drug interactions. If something as simple as an herb or a pill or even certain foods can improve brain function, why not try? Photo credit: Alex E. Proimos / Foter.com / CC BY-NC

TubeLaunch! How to Make Money on Youtube

TubeLaunch! How to Make Money on Youtube by just Uploading Videos.

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How to make money on Youtube7 figure companies are looking for help! Right now, there are multi-million dollar companies that want to spread their word throughout the video cyberspace. They want their videos on YouTube, and they are looking for uploaders. You can get paid serious cash just by uploading their videos to YouTube. Click here to check it out: How To Make Money on Youtube Earn a substantial income just by uploading videos online! But you better hurry, before they aren’t looking for any more uploaders. What would you do if you could earn cash from the very spot you are sitting at right now? Well now you can! Youtube has become a huge player in the advertising world. Companies know that word of mouth has always been the best advertising and the most effective way to get the word out to people right now is on the internet. Millions of people view Youtube everyday so companies want their products featured on this platform. Who can’t use some extra cash? You can work as little as 10 minutes a day and receive enough income to make a car payment or fund an extra vacation next summer. Who wouldn’t love that? Start small and who knows maybe you’ll love the extra money and start spending an hour a day uploading videos and maybe you’ll decide to do this full time. There are a lot of people who never thought they would be financially independent who decided it was time to take action. This program will step you through everything you need to know to start making money online from Youtube.

How Do I Make Money on YouTube?

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What are Nootropics?

What are Nootropics?

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Click to see ABC News Story

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New Call of Duty Announced, Call of Duty: Ghosts.

Call Of Duty Ghosts Announcement

“The ghosts are real”, Activision claims, and that’s all the gaming world needs to get amped up for the next Call of Duty title.

Call of Duty really needs no introduction. It’s a franchise that represents one of the most intense gaming experiences to be found anywhere on the planet. This is particularly true for its online aspect. It’s because of Activision’s attention to quality in every regard that gamers

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*Update! Already the #1 seller on Amazon for FPS shooter games in 2nd day of pre-order.

Coming This November

You have to hand it to Activision for generating this kind of excitement months before the game is actually released. It all started with a simple image of a skull-patterned balaclava, which any CoD fan knows is the insignia of Simon “Ghost” Riley. We haven’t seen Simon Riley since Call of Duty 4: Modern Warfare, so there’s been a lot of speculation in regards to what he’s been up to between games. Activision threw more fuel on the fire by changing the bio on CoD’s Twitter page to “#CODGhosts is real”, and then encouraging followers to re-tweet if they were ready for the next generation of Call of Duty. Providing fans with a link to the game’s official Facebook page only serves to pump up the anticipation even further.

Pre-orders for the game are currently available, and the numbers for that are already considerably impressive. It’s important to remember that this is the same franchise that generated a billion dollars in sales (for Call of Duty: Black Ops II) at the end of 2012. Anyone who pre-orders the latest installment through GameStop will get a beautiful double-sided poster. Those who pre-order as a GameStop PowerUp Rewards subscriber will receive an exclusive weapon camo with a Call of Duty: Ghosts theme. This weapon camo will be available for use in Call of Duty: Black Ops II.

Steam has been helping along the energy running towards the game’s release date at the end of 2013. A promotional sale was held, in which players could try the game for free. Those who liked the game enough to want to purchase their own copy, and this was a considerable number of people, received a staggering 33% discount.

A New COD Experience

Some might think that it’s a bit unfair to place such expectations on the new Call of Duty title. Fans of the franchise would be inclined to strongly disagree with any naysayers. At least a small part of the series popularity can be attributed to smart marketing tactics by Activision. This latest version certainly seems to be following in those footsteps, utilizing social media and freebies to entice potential new fans, and keep the faithful as devoted as ever.

And as for whether or not the game itself will live up all these lofty expectations, we’ll be able to find out for ourselves before long.

Samsung Galaxy Tab 3 Review

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How To Navigate The Internet At Work [Infographic]


How To Navigate The Internet At Work [Infographic]

Funny infographic that depicts which websites are safe to open at work and the article also provides some tips for safe surfing while working. webhosting info .

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