Accumulation type workouts Monday Thursday

A-1 Cyclists Back Squats 4 sets 10, 12, 15, 20 reps on 2010 tempo, rest interval 90 seconds A-2 Lying leg curls feet inward 4 sets x 6-8 reps on 40X0 tempo, rest interval 75 seconds B-1 Lunges 4 sets 10, 12, 15, 20 reps on 20X0 tempo, rest interval 90 seconds B-2 Romanian Deadlifts 4 sets x 10-12 reps on 4020 tempo, rest interval 75 seconds C-1 Standing Calf Raises 3 sets 12, 15, 20 reps on 1110 tempo, rest interval 60 seconds C-2 low Cable Pull-ins 2 x 10-12 reps on 2020 tempo, rest interval...

Accumulation type workouts

A-1 25 Degree Incline Dumbbell Presses 4 sets 6, 8, 10, 12, on a 3110 tempo, rest interval 75 seconds A-2 Lean-away parallel grip Chin-ups 4 x 7-9 reps on 4010 tempo, rest interval 75 seconds B-1 Flat Dumbbell Presses 3 x 10-12 reps on 3010 tempo, rest interval 10 seconds (not a typo TEN seconds) B-2 Incline Cable Flyes 3 x 10-12 reps on 3010 tempo, rest interval 90 seconds B-3 Seated Cable Rowing to Neck 3 x 8-10 reps on 2012 tempo, rest interval 10 seconds (not a typo TEN seconds) B-4 Decline...

Principle 14 Strive to increase your poundages for reps

Be aware that before bodybuilders became walking pharmacies, in the days of Reg Park and Bill Pearl, they were strong. Reg Park was known to press behind neck over 300 lbs for reps. In those days, gyms were not so abundant and the Iron Game participants weightlifters, bodybuilders and powerlifters all trained together, so there was pressure for bodybuilders that have muscles to could produce strength. They knew that muscles that were going to lift big loads for reps were going to be larger...

How Do I Increase My RMR

The reader may be thinking, how do I increase my RMR Considering the fact that RMR is a major contributor of your metabolism, increasing RMR to increase calorie burning to keep the fat off makes sense. When it comes to altering your RMR, nothing beats weight training. As mentioned above, It's a little known and under appreciated fact that the more muscle you have the more calories you burn and a higher resting metabolic rate (RMR) is the result (Jorgensen, J.O., et al, 1998). As you can plainly...

Muscle Building Nutrition Conclusion

After reading Section I and II of Muscle Building Nutrition, the reader is now well equipped to design the optimal diet for gaining size, and make educated decisions about which supplements are worth using and which are shear hype. No doubt, some people may need to read this book twice and continue to use it as a reference. I do my very best to supply all the information a person needs to make progress in their bodybuilding endeavors, but I always expect the reader to meet me half way. Applying...

Alphaketoisocaproate KIC

Much of what you read above about HMB will be found here in the KIC section. The reason for this is the two are directly related to each other. Most people are aware of the branch chain amino acids, leucine, isoleucine and valine, as explained above in previous sections. These three amino acids are essential components of high quality protein and are needed for the body to synthesize new response to exercise. The branch chain amino acids are the amino acids that are primarily used (oxidized)...

Side Bar 2 The Glycerol Story is it a carb

- Research looking at the effects of GI on performance and bodyfat. - Is There a Role for High GI carbs for Bodybuilders and other Athletes - Where Does the food Go Understanding the Energy Balance Equation - Calculating Calories for Quality Gains. - Figuring Macro Nutrient Ratios for Quality Gains. - Side Bar 3 The Athletes and Healthy Persons' Food Pyramid - Side Bar 4 Vegetarians vs. meat eaters The debate continues - Side Bar 5 The thirty gram rule exposed. Section II - Bodybuilding Muscle...

Ginseng

Ginseng has been used in the Orient for centuries as an adaptogenic plant based supplement. The concept of an adaptogen basically means that it helps the body adapt to higher levels of stress. The ailments Ginseng is claimed to treat range from nervous disorders, anemia, poor libido, wakefulness, forgetfulness and confusion, nausea, chronic fatigue and angina, to name a few. Exactly how ginseng supposedly accomplishes all this is unclear and still being investigated. In animals, ginseng appears...

Vitamin C

Most people know vitamin C ascorbic acid as a simple vitamin and antioxidant needed for optimal health. They would be right. Vitamin C is a water-soluble antioxidant in the human body and plays a wide variety of roles in metabolism, ranging from immunity to hormone production. Vitamin C may also play additional roles above and beyond its simple role as an essential nutrient found in our diet and supplements. Although exercise has been shown to improve antioxidant mechanisms, one well known side...

The Athletes and Healthy Persons Food Pyramid By Will Brink

Most people are aware of the USDA Food Pyramid, where potatoes are treated like healthy vegetables and people are told to eat 6-11 servings per day of starches from breads, pasta, and white rice. It's a pyramid where all fats are created as equal, seemingly all bad and beans are some how with the protein group. In short, it's a well intentioned pyramid that has led to a great deal confusion and even fatter Americans. I would like to briefly suggest a food pyramid for bodybuilders and other...

Taurine

Amino acids such as glutamine, arginine and perhaps tyrosine seem to get most of the attention in sports nutrition circles. One amino acid that may be being overlooked is taurine. Taurine is a ubiquitous non-essential amino acid found throughout the human body, similar to glutamine. It's considered non-essential because the body can make taurine from the amino acids methionine and cysteine with the help of vitamin B6. Taurine may be non-essential and ubiquitous in the human body, but that does...

Phosphatidylserine

Phosphatidylserine PS is supplement that has been found to hold great promise for people suffering from various pathologies that affect the brain, such as certain forms of dementia, Alzheimer's, and others. Early European studies showed phosphatidylserine could slow and reverse the rate of brain cell aging in laboratory animals. PS also restored mental function in older animals to levels exceeding those found in some younger animals although studies in humans with Alzheimer's disease were less...

Back to the TDEE

OK, back to the energy equation and understanding TDEE. b Thermic Effect of a Meal TEM - TEM is the energy increase that takes place after you eat a meal containing protein, carbohydrate, fat and alcohol. The increase in energy expenditure is due to the cost of digestion, absorption, mobilization and storage of these macro-nutrients. On average this component comprises approximately 10 of TDEE however - and perhaps most importantly - the thermic response to ingested foods is driven primarily by...

Principle 13 Dumbbell work is the foundation of strength

Staying away from dumbbell work is another training mistake. One man who knew how critical dumbbell work was the legendary Pat Casey, the man officially credited for being the first bench press of 600 lbs. Plenty of heavy dumbbell incline presses was done before he reached that landmark weight in the bench press. Besides exercising the muscles for greater ranges, dumbbell work requires stabilization of the joint which makes succeeding barbell work much easier. Of course, for practical and...

Diet Supplements Revealed by Will Brink

Learn which supplements burn fat fast amp which are no more than hype - and discover a scientifically proven, totally personalized fat loss diet all within the next 10 minutes http www.aboutsupplements.com Online Resource Page You should also bookmark this page as we will add more useful muscle building resources for you here

Maca

Maca Lepidium meyenii is a root plant native to Peru. It grows at very high altitudes 13,000-14500 ft above sea level on the Andean plateaus of Peru. It's considered a medicinal food with many uses. Maca is similar to ginseng in that it's considered an adaptogenic plant based supplement. Like ginseng in Asia, maca has been used for centuries in South America going as far back as 8000BC during the Inca Empire. The concept of an adaptogen basically means that it helps the body adapt to higher...

Ribose

One fairly new supplement on the market being touted as the best thing since the invention of the squat rack is ribose. Companies marketing ribose claim everything from increases in strength and muscle to improvements in performance and health. What is ribose Ribose is technically a sugar. There are many sugars the body uses for a wide variety of functions. Most people know the sugars such as glucose, sucrose, and fructose blood sugar, table sugar and fruit sugar, respectively . For example,...

Saw Palmetto

Serenoa reopens, AKA saw palmetto, has been a popular herbal extract for years with athletes and non-athletes alike. Advertised as the cure for almost everything from hair loss to benign prostate enlargement AKA, BPH , Saw Palmetto is often added to many supplement formulas or sold alone. For example, Saw Palmetto can often be found added to andro supplements claiming it will block any possible negative effects the andro supplement might cause due to its potential effects on peoples hormones,...