Caffeine

Caffeine is the drug of choice for the American public at large. And its everywhere. Found in coffee, tea, Diet Coke, Coke, Mountain Dew, Pepsi, over the counter diet pills like Dexatrim and in wake-me-up products like Vivarin and NoDoz, caffeine stimulates the central nervous system and makes a person feel less fatigued. Not only can caffeine increase one's ability to focus and concentrate, but it is a proven ergogenic aid- it increases athletic performance, period. And when combined with...

Creatine Monohydrate

Creatine monohydrate can increase muscle stores of creatine in the body. Recall from the section on the energy systems, creatine can resynthesize ATP in the body. Both creatine and ATP are an integral part of energy. The energy I speak of is the bursting' and power energy produced and needed for high intensity workouts. Low creatine levels will inhibit optimal ATP production leaving you with less overall energy to have the stellar workouts that really make a difference in adding muscle....

Chromium Picounate

Chromium is a trace mineral that works to increase the efficiency of insulin. Recall insulin is a double edge sword. It is released from eating carbohydrates and it does two things with those carbs. In moderate amounts, insulin will have a stronger tendency to funnel and drive the carbohydrates consumed towards muscles. If insulin levels are high, the fat storing machinery is turned on and the carbohydrate intake has a greater ability to stimulate fat storage. You have receptor cites for...

Training Splits

The number of days to train per week depends on a number of things training experience, level of fitness, goals, and lifestyle influences. Here is a look at certain splits and who they will work best for. If you are a beginner, I suggest to follow the splits gradually. Start with the first split below and, in time, move on to the successive splits. Do not try to skip steps even if you are eager for results. Skipping steps will only leave your body tired because you failed to let it slowly adapt...

Slow Twitch and Fast Twitch

The Motor Unit is a network of nerve and muscle fiber where the final signal for muscle contraction occurs. It is where motoneurons (the final part of the nervous system) and muscle meet. Not all motoneurons are the same. Some are small, others are large. The smaller motoneurons control intricate movements like moving an eyeball or pointing with a finger. Large movements like bench presses and squats require large motoneurons to innervate large muscle fibers. Therefore, there are different...

Depleting and Loading

Carbohydrate depleting and loading is a technique used to lose fluid from beneath the skin and to a lesser degree, to add to the appearance of muscle fullness. All competitors, beginners to advanced try to lose water to appear harder. Depletion involves ridding the body of carbohydrates. There are two ways to deplete your carbs one is to restrict them for one to three days, and the other is to train with high repetitions, 15 to 20 reps per set for three to five days. High rep, light training...

Tips To The Variable Low Carb Diet

1 Start with 100 grams of carbs a day. Eat 50 grams in the morning at breakfast and another 50 after any training session. 2) Start with 3 consecutive low days, 100 grams of carbs per day. Upon reaching a road block, extend the low carb days to 5 straight days. 3) If you reach another road block, reduce your carbs to 30 grams for days 1-3 and return to 100 on days 4 and 5. 4) Include 1 to 2 tablespoons of muscle sparing MCT's on low carb days before training session. 5) Always include any type...

Special Fats

Cold water ocean fish, especially salmon, mackerel, and blue fish contain omega 3 fatty acids. These fats have been shown to fight inflammation of all kinds from joint pain to the inflammation associated with sore muscles after a hard workout. They also may speed the repair of damaged tissue and create an anabolic environment by causing the retention of glutamine in muscle. Some European countries supplement post surgery heart patients with fish oils to enhance recovery of the heart. Adding...

Glycemic Confusion

Originally intended and created for diabetics to help them manage and adjust insulin shots, the glycemic index (GI) is a scale that measures the speed at which 100 grams of a carbohydrate enter the blood as sugar. The index assigns numbers to all sorts of carbohydrate foods, comparing the variable speeds at which they're ultimately absorbed. The GI has been usurped by bodybuilders and others who hope to limit body fat, and they've gone way overboard on its application. Total calories, total...

Carbohydrates

Carbohydrates are the primary fuel source during weight training. They provide you with the energy to train hard. If you do not eat a sufficient amount of carbs, you'll lack the class A fuel required to train hard enough to stimulate the body to lay down new muscle tissue. And, a mass building diet that is too low in carbs will cause protein to be used as fuel, leaving your muscles protein starved without the raw building blocks (amino acids) they need to repair and grow. Carbohydrates are...

The Feeling That Going To The Gym Is A Chore

Every competitive bodybuilder I know loves to train. When training feels more like a job than fun, catabolism is dominating and it is an absolute waste of time to train as stressing muscles that are already in a catabolic state will only facilitate the loss of muscle and accentuate an overtraining state. Never be afraid to take one or two days off from training when your body feels tired, weak, listless or run down. Complete rest is the primary solution to reverse the muscle stripping, no-gain...

Introduction

When I started training with weights when I was only 14 or 15 years old, I asked every big guy I knew in the gym the same question, What are you doing to get so massive Each one offered a very different answer. Some told me I had to lift heavy to get big. Others said to use high reps and to really burn the muscle for growth and development, if I asked ten massive guys, I received nearly ten unique answers. Right there and then, I realized that there is no science and standardization to...

The Baseline Reference Diet

As with the training, nutrition is somewhat individual. For example, 30 pound dumbell shoulder presses may be tremendously heavy for a novice female bodybuilder yet too light to stimulate growth in the novice male bodybuilder. Point being, while the poundages or numbers may be different to stimulate growth from bodybuilder to bodybuilder, the exercises, rep range, mode or advanced techniques are effective and work well for different bodybuilders. When it comes to nutrition, the same is true....

The B Family

B vitamins function as enzymes in the body. More specifically termed co-enzymes, B vitamins aid in the production of ATP, the body's main unit of fuel. Essentially, foods yield fuel in the form of calories from carbs, protein and dietary fat and B vitamins act as middle men helping the body obtain ATP from carbs and fat and to make use of the building blocks of protein called amino acids. VITAMIN B-l (Thiamine) SOURCES whole grains, meat, legumes, fish, green vegetables, fruit, milk RDA .5 mg...

Strength Training Made Easy

Building mass is a little different from building strength. While training like a bodybuilder, emphasizing a rep range of 6 to 12 reps and training each bodypart once every 5 to 8 days causes both increases in mass and strength, there are a few adjustments the bodybuilder can employ to focus on increasing his strength while holding his mass. Focusing on lower reps and greater rest periods both in between sets and between workouts, can increase muscle strength far greater than could be achieved...