Archive | May, 2017

Hardgainer Workout – 3 Simple Tips to Crush Your Skinny Genes and Gain Massive Muscle

It is not very rare for ectomorpic individuals also known as “hardgainers” to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.

In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.

Rest more Lift Less

It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph’s body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.

Compound Exercises are Key

This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:

-Bench Press

-Squats

-Clean and Press

-Skull Crushers

-Barbell Curl

-Military Press

-Dips

-Deadlifts

Longer Time under Tension = More Muscle Gains

With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:

-Supersets

-Half Reps

-Assisted Reps

Posted in Workouts & Routines0 Comments

Hardgainer Workout – 3 Simple Tips to Crush Your Skinny Genes and Gain Massive Muscle

It is not very rare for ectomorpic individuals also known as “hardgainers” to get frustrated and discouraged when they begin trying to build muscle and gain weight. Having an ectomorphic body type means that our body requires a completely different set of rules and techniques when working out. The main reason for this is due to the fact that our muscles are much more sensitive to strain and tend to breakdown much more quickly, as well as taking an extended amount of time to heal.

In order for an ectomorphic workout to be effective, we need to take into consideration the way our body and muscles function and handle different types of strain and intensity. The following are 3 quick and easy tips to remember that will help you to start gaining the muscle mass you are working so hard for.

Rest more Lift Less

It is absolutely crucial that you spend more time out of the gym resting and recovering that time in the gym lifting weights. It has been shown in a number of studies that an ectomorph’s body responds better to workout sessions that last no longer than 1 hour, 3-5 times per week.

Compound Exercises are Key

This is another very important thing to keep in mind, since we only have about an hour to workout, it is crucial that we hit as many muscle fibers within the targeted muscle groups as possible. Remember that the more muscle fibers that are worked the better the results. Compound exercises are exercises that hit more than one muscle group at a time and therefore work the most muscle fibers in less time. It is for this reason that you need to stick with compound movement exercises such as:

-Bench Press

-Squats

-Clean and Press

-Skull Crushers

-Barbell Curl

-Military Press

-Dips

-Deadlifts

Longer Time under Tension = More Muscle Gains

With an ectomorphic body type, you should be focusing on lifting with a tempo that allows your muscles to be under tension for a longer period of time. Most people lift with a tempo of 2 seconds to lower 0 rest and then 1 second to push or pull the weight to the starting position. However studies have shown that increasing the time under tension especially in the isometric phase works more muscle fibers. So instead of a 1,0,2 ratio increasing it to a 1,0,4 ratio would work out way more muscle fibers which means more muscle growth. Other methods that would help would be to include things like:

-Supersets

-Half Reps

-Assisted Reps

Posted in Building Muscle0 Comments

Exercise and Workouts – Four Tips To Make The Most Of Your Stretching Routine

Stretching is a vital part of any fitness program but sadly something many people tend to turn their nose up at. People often figure since stretching does not offer direct benefits like cardio training does, it is something they can just do without.

But, is this the case? Can you make do without your stretching routine? The answer is no. Stretching will help you…

  • relieve muscle soreness,
  • increase your range of motion, and contribute
  • to improving your overall performance

as well. Simply put, it is an absolute must.

Let us look at four points you need to think about to help make the most of your stretching routine…

1. Never Stretch Cold. The first thing you need to know is stretching cold is a “big no-no.” When you stretch cold, the muscles are tight and tense and more likely to suffer from a tear or sprain. Stretch cold, and you may do more harm than good.

A light warm-up of at least five minutes is a wise idea to help get your body prepared for stretching. Often it is ideal to do this right after your workout is completed.

If you are stretching on a non-workout day, a light warm-up beforehand can help get your body prepared.

2. Ease Into The Stretch. Next, make sure you ease into your stretch. As you go about your stretching routine, do not rush in jerking your muscle into position. Jerking the muscle will only increase your risk factor of an injury.

Go slow. Breathe as you lower yourself down and pause when it becomes uncomfortable. Take another deep breath in, pause again and then move lower into the stretch. Repeat this process until you cannot extend any longer.

3. Go For Multiple Rounds. Another tip to help you get more out of your stretching routine is to ensure you are going for multiple rounds of stretching. It is not wise to just stretch once and be done with it. Usually, on your second time, you can extend further so this is where you will make the most progress.

Try performing each stretch for two or even three repetitions for optimal success.

4. Stretch Every Day. Consider stretching every day if you can. The fact is stretching is something needing to be done on an ongoing rate if you are going to see the results you are looking for. Skip a few days here and there, and your muscles will tighten up, and you will notice you are not making progress.

If you can aim to stretch at least on five days each week, this is what will give you the best results.

There you have the facts you need to know regarding your stretching routine. Don’t overlook this critical element of your workout program.

Posted in Workouts & Routines0 Comments

3 Reasons Why You Should Use A Weight Lifting Program Chart

One of the most unused tools available to those individuals looking to add muscle mass to their bodies is a weight lifting program chart. Although they come in many forms, the basic purpose of these charts is to provide a way to document and analyze your strength training progress. If you are serious about adding muscle, you need to work off a weight lifting program chart. Here are three reasons why:

Reason #1: Motivation. I don’t know about you, but I keep my weight training chart up all the time. Why? Because it is a constant reminder of a crucial part of my life: adding and maintaining muscle mass to my body. Each time I see the chart I remember the intensity of my last workout, and more times than not, I start getting mentally prepared for my next workout. Its a great motivator.

Reason #2: Quicker muscle gains. Do you like watching athletes break records? Me too. Well, why don’t you set up your own records to break? That’s exactly how I use my weight lifting program chart. On mine, not only does it show my last 2-3 months of workouts, but it also shows my record bests for each exercise. By constantly challenging yourself against yourself, you will see quicker gains because you will be using your personal best as the goal to beat (and not just the dull routine of keeping track of what you did for that workout).

So remember to include your personal bests for all the exercises you are doing, not just your bench press. And I’ll tell you what, nothing is quite as satisfying as knowing that you just performed at your best. Breaking records can, and should, be just as fun for you, even if you aren’t a professional athlete.

Reason #3: More efficient workouts. I know some guys that lift weights and never keep track of anything. Now, some of them do gain muscle. But my thinking is that they could be adding muscle mass at a much quicker pace if they could analyze their prior workouts from their weight lifting charts.

Who do you think will gain and maintain muscle mass more efficiently?

Weight lifter A is ready to workout. He vaguely remember what he lifted during is last session. He throws some weight on the bar and starts doing some reps. After a few reps, he stops because the weight is too light. So now he adds some more, but again has to stop because now the bar’s too heavy. He’s wasting precious time and energy.

Weight lifter B is ready to workout and looks over his program chart. He sees that in his last three bench press sessions, he has steadily increased the weight by ten pounds each time. He finds out what he lifted during is most recent workout and adds ten pounds to that number. He’s now ready to have a challenging workout.

See the difference in the two weight lifters?

If building more muscle is going to be a priority in your life, you need to use a weight lifting program chart. It will give you additional motivation to workout, cause you to get quicker muscle gains by challenging yourself, and allows you to have shorter, more efficient weight training sessions. Be sure to put your chart somewhere where you can see it often, and never do a workout without documenting your results

Posted in Building Muscle0 Comments

Top 3 Tips For A Bigger Flaccid (Hanging) Penis Size (And The Best Method To Bring It All Together)

I’m sure you would love to have a huge penis erection that is long, thick, rock-hard, attractive, and muscular-looking. Am I right? Well, you most certainly are not alone with this much sought after goal most men have. That being said, I’m pretty sure that if you want to have a huge erection, you also want to have a huge flaccid (hanging) penis size as well. Am I right again?

Well my friend, the good news is that you can not only increase how big your flaccid hanging size is, you can also increase your erection size (and gain all of those benefits I mentioned above), and you can even improve your performance with intercourse (such as curing premature ejaculation, having more intense orgasms, and more). The bad news is that most of the methods you are familiar with (extenders, pumps, hanging weights, surgery, and pills) are NOT going to get you to the promised land!

In the words to follow I’m going to share with you the top 3 tips on how you can increase your flaccid hanging size (which will also increase your erected size as well), and also which method actually does work to bring all of this together naturally easily, SAFELY, permanently, and without spending obscene amounts of money!

What Increases Your Flaccid Size…

1. Your ligament needs to be stretched…

The penis has a ligament that is responsible for the length of your penis. This ligament is called the suspensory ligament. It extends a few inches below your pelvic bone and out to your penis. A natural method will put out those few inches that is below your pelvic bone and thus increasing the length of your flaccid and erected size.

2. You have to have an increase of blood circulation…

One of the most important aspects of getting a bigger, stronger, and harder erection, and also a bigger hanging size is that you must have more blood flowing into your penile shaft.

Pumps and pills claim to do this very well. Well, in my own experience, and in light of many reviews from other men, pumps will only work on a temporary basis (and they cause side-effects), and pills (the natural and safe kind) actually do work for increasing blood flow. However, pills can not increase your penis size… they only help with speeding up blood flow, and that alone does not make you bigger. JUST having more blood flow will help with erectile dysfunction.

3. Chamber expansion…

You have 3 penile chambers… and all of them must be stimulated and NATURALLY expanded in order for you to get a bigger flaccid and erected penis size… and there is only ONE method that will do this extremely important step.

The Method That Brings It All Together…

The best and most effective method to naturally stretch your suspensory ligament, increase blood flow, and expand your penile chambers are natural penis exercises.

Penis exercises are a group of exercise routines that you do with nothing but your hands and some lubrication. You can learn how to do these routines by downloading a reputable penis exercise program (which are very affordable, very informative, very fun, and very discreet).

These exercises are divided up into 3 levels (beginner, intermediate, and advanced). If you follow a program exactly, you can see pretty significant changes within the first 3 weeks (as it was for me).

Before I started a penis exercise program I was about 5 inches fully erected and my flaccid size was TERRIBLE! Basically, my flaccid size looked as if I barely had a penis (lol)!

Once I started doing these penis exercises, the first 2 things I noticed was that my flaccid size was increasing and I was lasting longer during sex. In about 8 weeks, I ended up with a much bigger hanging size, I gained 2 extra inches on my erected size, I’m more thicker, and harder, and my performance in the bedroom has greatly improved.

Bottom line, if you want to improve your flaccid and erected size, and if you want to knock your significant others stockings off, just as long as you stay natural and stay consistent, you too can experience similar results as I and many other man have by going with a natural method.

Posted in Workouts & Routines0 Comments

5 Useful Tips On How To Gain Weight Fast

If you’re all skin and bones and want to know how to gain weight fast, then these 5 tips will help you add some flesh and muscle to your frame.

While it may not seem apparent, gaining weight is just as difficult as losing weight. Those who are skinny or thin are that way for a reason. They eat less than normal, or have such a high metabolic rate that they burn off all extra calories, leaving little or nothing to build their body on.

So how to gain weight fast if you’re a rapid burner who can’t seem to eat your way to more muscle? The standard advice to eat fatty or sugar-rich food isn’t effective. The reason is that the extra calories in these diets tend to be deposited on your body in the form of unhealthy fat rather than solid muscle.

The best way to gain weight is to eat food rich in calories as well as protein. That’s the right approach to get adequate nutrition while providing your body with the substrate required to build muscle. Your food must be rich in protein and include moderate amounts of carbohydrate and fat.

Here are 5 tips to put on weight the healthy and natural way.

1. Avoid snacking in between meals. Have just 3 large meals daily. Include starchy food like potatoes, pasta and bread in your diet. But don’t eat chips, crisps and other fried snacks that only provide empty calories. They not only help you gain weight, but they are also bad for your health.

2. Eat eggs and lean meat. Chicken and turkey are excellent sources of animal protein. Legumes, beans and peas are good sources of plant protein for vegetarians. By combining protein-rich food with carbs and vegetables you can plan a balanced and healthy diet.

3. Take dietary supplements. Protein shakes and whey drinks provide a boost of protein and amino acids in the immediate post-workout period. By taking these building blocks of muscle growth, you will quickly bulk up and become stronger.

4. Exercise lightly. This improves your appetite and you’ll be able to eat more calories. Training with weights helps develop muscles while also making you hungrier.

5. Eat multiple meals daily. Some people find that they may have to eat 6 or 8 times in a day in order to gain weight. This is important when you work on strength training. This increases calorie consumption, and you must focus on eating more than you burn off in order to gain weight.

Posted in Building Muscle0 Comments

Building a High Intensity Training Workout Routine

As a high intensity training coach for strength athletes I often, and sometimes on a daily basis, get questions about how to build a workout routine, how to advance a workout routine or what the next step is in reaching individual potential. I always keep it simple stupid using the basic theory of HIT.

I wish I could say it is just experience that allows me to answer these questions but it is actually a combination of critical thinking, experience and an understanding of how people around us including athletes, differ… based on their genetic makeup. What I am saying is that although high intensity strength training is probably the most effective training ever, because of it’s efficiency and the way our bodies are designed, we still all have different genetic fingerprints and in applying the theory of high intensity training properly, is the key to the puzzle.

It is no secret that we are all genetically different, from our fingerprints to the individual differences that make us up. If you look at color we have albinos at one end of the spectrum and Negros at the other. This difference also is directly related to tolerance to sun light where an albino can tolerate very little volume of sunlight where as a Negro can tolerate much more. These are genetics! Same applies to muscles, height, IQ and a list of others.

Same can be said for tolerance to exercise, although we are physiologically the same we are genetically different. This is the reason when I build an exercise routine I customize it to the individual using it. There is no One Size Fits All totally!

In saying there is no one size fits all, there are exercises that are very effective which turn on the growth mechanism of the entire body. These exercises are what I call the big exercises such as deadlifts, squats, rows, high pulls, dips, bench presses and their alternatives. When building any workout, I use a cross hatch of these exercises, based on the person’s goals and augment these exercises with other effective but less stressful exercises. By using the thermometer of volume and frequency to adhere with brief and infrequent workouts, I ask a number of questions to get a read of what their genetic makeup might be. This might include:

o What they feel their weaknesses are

o What their rate of progress has been for the past 3 months

o What their energy levels are at the moment

o What their current workout frequency is

o What level of intensity are they applying

o What their diet is like and what do they tend to eat

o What is their body fat percentage at the moment

o How long have they been training

o What training have they been initiating; high volume or high intensity

o Do they include aerobics or cardio training and why

These are just a few. In asking these questions I am painting a picture of who they are genetically, and the road they have traveled, to get to the point of where they are presently. If they are searching out a workout routine and find me, in most cases, the way they have approached their goals has been unsuccessful. What I find in many cases is that they are floundering. They have gone months and years without meaningful progress due to two things.

1- Not cooperating with their genetics

2- Not applying properly, the Theory of High Intensity Training, which stated simply is that exercise must be intense, brief and infrequent.

It is no secret that you can train either hard or long but you can’t train hard and long. The theory of HIT indicates quite simply this…

1- You must stimulate muscular growth with an intense contraction i.e. going to failure or beyond…

2- Your training must be brief as to

3- Allow the body to not only compensate but overcompensate or adapt to that stimulation.

Did you know that you can increase your strength beyond 300% however your ability to recover may increase on 50%?

The body only requires you to stimulate an adaptive response once, not over and over again and because any more than is minimally required takes away from the growth and recovery process and since the body systemically recovers, then whatever is left over goes into overcompensation, laying down muscle… then your training must be brief and infrequent. And all this hinges on one thing… genetics!

I find…

A properly designed program, including one for bodybuilders is really a strength program because muscle and strength are relative.

This means that it is necessary to do only what is minimally required to stimulate an increase. Any more than what is minimally required is overtraining! This means only one set per exercise… remember, you do not have to stimulate a response over and over again. Your goal is not to do more work, leave that to the distance runners!

There is also no reason to do a number of sets and alter rep range, every rep up until the last almost impossible rep performed that turns on the growth mechanism of the body is nothing more than a warm up.

The higher the rep range, the less stressful due to the weight being employed.

Big basic exercises, as previously mentioned, should be the core of your workout routine augmented with smaller exercises like curls, laterals, pull downs, triceps extension etc if necessary.

All big basic exercises do not have to be done in each workout, rather, performing just one or sometimes two per workout is plenty along with one or two smaller exercises.

In a split routine you can have up to 4 or more split workouts with rest days between each while experiencing amazing progress. You will not loose size but gain!

Rest days in general range most effectively between 4 days all the way to 14 days, based on genetics and the level of the trainee. A very advanced trainee who can generate very intense contractions thus strength may need 7+ days of rest as would a less experienced trainee who has a low tolerance to intense exercise. Both will advance, yet at different rates.

Advanced athletes require more intense contractions to advance, along with longer rest times. Higher stress intensity techniques are required and work very well in all exercises if managed properly.

Both beginners and advanced athletes require big core basic exercises to turn on the systemic growth process of the body.

Tracking progress means tracking your strength gains. You will either gain reps or strength or both which will result at a future point as a muscular bodyweight gain.

Diet plays a major role in performance, progress and recovery. There must be quality cement in place to build the house. Macro-nutrient manipulation in many cases is very beneficial, allowing the bodies natural systems to be used most efficiently. Processed anything should be limited.

Remember, you grow outside the gym not in it! It is an ends to a means. Use these factors when building your H I T workout routine and watch your progress speed along to reaching your genetic potential.

Posted in Workouts & Routines0 Comments

BODYBUILDING & "Paralysis Through Over-Analysis" or "Don’t Over-Think Bodybuilding"

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here’s what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don’t over-think bodybuilding!”

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru’s, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn’t seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge doesn’t convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over-analysis” where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don’t miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU! A well thought-out nutritional supplementation program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantial results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition. A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constantly changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training. The biggest mistake you can make in weight training is to continually keep changing the workout program. Train hard, train heavy and safely and on a continual basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It’s that simple.

Over-thinking supplementation. Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude toward life and living.

Want success? Start doing this today. Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you’ll realize dramatic gains in muscle size, definition, fat loss and overall great health

Posted in Building Muscle0 Comments

Page 24 of 24« First...10...2021222324
/html