Accelerated Muscular Development Programs

Physique Zero

The name of the author is Alain Gonzalez who is a fitness coach and a long time author. This guy wants to help millions of people all over the world especially those that don't have enough time to train at the GYM. On his prior work, this man wanted to help skinny guys but later noticed that people of all ages, and body sizes needed help to build muscles too. With a busy family life, he believes that you can as well use the little time you have to build muscles and at the same time become fit. With this program, you will eliminate some of the things that you thought mattered the most to build muscles. As a matter of fact, the author dedicated some time to conduct research and later develop a powerful system that is easy to follow and that will help you build muscles without 'GYMing''. Upon purchasing, you will get the main product in form of a downloadable PDF formats. The author has also included some videos to show you exactly what you are supposed to do. This program is for anyone that wants to get leaner, stronger and get more energy with ease regardless of their social status, age and race. Read more...

Physique Zero Summary


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Physique Zero by Alain Gonzalez Review

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Athletes and Bodybuilders both have some things right

In fact a combination of all of these (except e I hope) objectives is probably what you're after. This is the mindset I was in when I sat down to write this book. If you apply the principles described in the following chapters you will gain muscle, lose fat, and become stronger, more explosive and more metabolically efficient. It's not the Holy Grail, but it is science properly applied to stimulate maximum body adaptation. I said that some would think that I've gone full circle with this book. This might be true. Over the past decade or so I've been on both sides of the fence I've trained and coached for strength and athleticism and for body transformation bodybuilding too. At first I separated both approaches. Bodybuilding methods were in one drawer and strength power methods in another one. When I worked with athletes I opened the strength power drawer and took out what I needed I did the same thing when designing bodybuilding workouts. Never had it crossed my mind that there might...

Bottomline Bodybuilding

As the title suggests, THE BOTTOM LINE is a get down to it, no fluff, no hype, non-apologetic journal that is designed for one thing and one thing only -- to show you, the bodybuilder, the most direct and uncomplicated methods toward building more muscle and shredding off fat fast That is, as much as your body is capable. This book is designed as both a companion and a continuation of THE BODYBUILDING TRUTH -- Secrets You're Not Supposed To Know. If you haven't read that original work, some of the information herein may seem confusing or incomplete. For that reason, I'd strongly urge you to read both books in an effort to be fully versed. Since the time of its release, The Bodybuilding Truth has changed the way thousands of bodybuilders train, eat, supplement, and view the industry of bodybuilding itself. The concept behind The Bottom Line is to update information and address some strategies that either weren't included or have yet to be discovered. If you thought The Bodybuilding...

Informed Bodybuilding Nutrition

I have tried to write this ebook with a broad outlook. There is frequently conflicting advice between nutritionists dietitians and bodybuilders. Well, I am both. I look at the science and what actually seems to work in practice. Hopefully, by the end of this book, you'll have a good understanding of what to eat in order to pack on muscle and improve your strength. I also hope to open up your minds to the quest of wanting to find out more about the vast subject of bodybuilding nutrition. It's good to have questions. Nutrition is a growing science and so little is based on fact, merely evidence. After reading this, your knowledge of nutrition will be sound and you will be able to apply this knowledge to your bodybuilding lifestyle everyday. You will also be keen to learn more, which you can do so by visiting I hope you will be able to make better judgements as to which supplements are good value for money, and identify those which are of no use to you, although they...

If you really liked Thinking Big youre going to absolutely love Thinking Big II Aspiring to a Higher Level of

As the years go by, the advancements in our understanding of training and nutrition are expanding enormously. The scientifically researched supplements are rapidly becoming more effective. An extremely disempowering belief structure prevents drug-free bodybuilders from evolving at the same pace. This mentality of inadequacy has the sport of drug-free bodybuilding needlessly moving along at a snail's pace. Drug-free bodybuilding offers the opportunity for the same type of amazing personal evolution. For this to happen, however, we must also be able to optimistically set ambitious goals and must have the unshakable belief we can actually achieve them. Advancements in sport supplementation alone (like creatine and whey protein) have made packing on size incredibly easier for us as opposed to our bodybuilding predecessors. We have plenty of examples of successful drug-free bodybuilders, but too many of us refuse to believe anyone who is exceptionally muscular is truly drug free. If this...

Week 2 Basics Of Weight Training

You do not need anything other than motivation, self-discipline, some free weights, and some direction as to what exercises to do and which ones not to do. You do not need the latest pill product, or fad diet to get you to where you want to be. The more information thrown out there to the consumer, the more bull to wade through. Keep things simple and you will make life a whole lot easier. The foundation of this program will be built around very simple, proven techniques that will aid in fat-loss and lean muscle gain.

Healthy Eating And Bodybuilding

The appearance of a bodybuilder is generally the fine figure of health, so it should be that a bodybuilders is the fine figure of health. For this reason, it is imperative that the bodybuilder adapts the healthy eating guidelines to suit his her nutrition. Some principles of healthy eating are not entirely in line with the ideal bodybuilding diet in order to achieve optimum results for example the average individual would not consume anywhere where near as much protein as a bodybuilder would. Some bodybuilders argue that a 'normal' diet is just not suitable for optimum muscle growth. I feel, eating a good diet is crucial in order to stay healthy, and staying healthy is, in turn crucial, for maximum training intensity and performance, as well as general well being and longevity. Too many bodybuilders become fanatical and obsessive about their diet. They read or hear something which they take to be gospel truth. In reality, the basic principles remain the same for everyone. A healthy...

The Science Behind Cardio Strength Training

In the fitness community, we often hear the example of contrasting long-distance runners' physiques to those of sprinters. The long-distance runners do not do a whole lot of weight training while the sprinters tend to train quite hard in the weight room. The long-distance runners train primarily with long, steady-state aerobic activity while the sprinters stick to shorter distances or high-intensity sprint intervals. While the longdistance runners are normally far from fat, they do, for the most part, carry higher body fat percentages than the sprinters. We can't ignore genetics and body typing in this comparison, but there is something in their actual training that is causing the longdistance runners to carry more fat in spite of performing much more cardio and their greater caloric expenditure.

Categories of weight training

1.121 Weight training is a broad activity in which there are several specializations. Most trainees are usually interested in more than one specialization, and there is overlap among the different classifications. Here are five categories, in no particular order. a. Bodybuilding Development of the musculature in a proportionate manner, with appearance and aesthetics being more important than performance. b. Strength training Development of strength and function taking priority over aesthetics, often with a sport in mind. c. Olympic weightlifting Two lifts, i.e., the snatch, and the clean and jerk, as performed at the Olympic Games, with performance being all important.

Fats and Bodybuilding

Why has fat been given such a bad rap Well, in the Western population, in recent years, people are generally eating too much fat, from junk food and take-aways. It has been engrained into us that high fat high blood cholesterol heart disease. But, in reality the equation is much, much more complicated. As we are looking at healthy bodybuilding nutrition, I will firstly run through the types of fat, then look at their effect on health, and lastly look at the benefits of certain fats to the bodybuilder.

Myth Weight training is only for young athletes Fact People of all ages should be weight training

Recent university studies show that weight training makes a significant contribution to the quality of life of anyone, even and often, especially those in their potential golden years. A study at Tufts University showed that among a group of men between 60 and 72 years old, a three-day-a-week weight-training program caused an average increase in flexibility and strength of up to 200 percent. (So much for the nonsense about weight training making you muscle-bound. Studies like this show quite the opposite that the proper use of free weights increases the body's strength and flexibility.) Fortunately, aging baby boomers are starting to catch on. Statistics show that the largest recent surges in exercising, including weight training, among the American population is by men and women over the age of 50.

Vitamins and Minerals in Bodybuilding

In this section I aim to discuss the importance of vitamins and minerals (also known as micronutrients) in bodybuilding. I do not intend to go through each vitamin, mineral and trace element individually, like so many other bodybuilding books, because I can see no use in this after all we eat food not nutrients. I will, however, mention the use of individual micronutrients where they have a role. I will cover the importance of all micronutrients for good health and effective bodybuilding, and also sources of vitamins and minerals. I also want to examine the use of vitamin and mineral supplement preparations. According to the US Department of Agriculture, roughly 39 of all Americans use vitamin and mineral supplements daily (Phillips 1997). It has been estimated that well over 80 of bodybuilders regularly use them (Phillips 1997). As I have previously pointed out, bodybuilders are extremely compulsive and adamant about taking care of their bodies and will do anything possible to...

The MF Guide to Intermediate Bodybuilding

As a beginner, you trained each bodypart three times a week. As an intermediate, your average frequency should fall to no more than twice a week per bodypart, although that might fluctuate a bit. Many advanced bodybuilders achieve serious gains by training a bodypart once every 7-10 days, because their workouts are so intense.

Getting Fit with Yoga and Strength Training

Getting started with yoga and strength training Understanding yoga Mastering the yoga poses Working your body with strength training t may seem unusual for us to cover yoga and strength training in the same chapter, but we have two reasons for doing so. The exercises we highlight in this chapter are what make Wii Fit Plus the excellent fitness software that it is, and yoga and strength training actually have a lot in common, with both activities helping you develop strength and increase endurance. Yoga does this by stretching the muscles by holding poses, while strength training builds the muscles through strenuous, repetitive motions, also known as reps. The first part of this chapter focuses on yoga. In this section, we review the benefits of deep breathing and how to do it the right way. We also provide step lists for all the poses and include the Sanskrit Hindi terms whenever possible in case you ever want to take a yoga class. In the strength training section, we discuss how...

Creating an Empowering Identity Can Change Your Bodybuilding Destiny

One exciting aspect of bodybuilding and life, for that matter is you never know when a new idea, suggestion, or strategy will guide you in a different and more productive direction. In an instant, a concept that once seemed so complex and confusing in your mind can suddenly become crystal clear and drive you directly toward achieving your goals. One of the most exciting aspects of writing to help bodybuilders is discovering exactly what will stimulate me to develop a theme to help us break though the limitations of our mindsets and reach our genetic bodybuilding potential. For example, while watching the movie Braveheart, I couldn't help but see the similarities in this film between the mindset of many drug-free bodybuilders and the current state of drug-free bodybuilding. For those of you who haven't seen Braveheart, the movie was nominated for 10 Academy Awards in 1995, including Best Motion Picture. If you are a natural bodybuilder anxious to take yourself to the next level, I...

Dieting For Muscle Gain

I love to eat red meat, but it is not necessary to gain muscle. If you do not want to eat red meat, poultry or fish, your only alternative is to use whey protein as your primary source. Whey is one of the most biologically active (easily used by your body) proteins available. If you do like red meat and poultry, then eat as much as you like. But be aware of what you are eating. In this day and age, the major danger of eating meats does not come from the meat itself, but rather from what people put into the animal. Unless you eat pure organic meats, you are ingesting products that contain more steroids, hormones and antibiotics that you could imagine. I cannot say concretely that these things are harmful (there has not yet been a study of the long-term effects on humans), but how can it not be

To change the direction of drugfree bodybuilding we must change our identity from one that is weak and oppressed to one

William's uncle said, First learn to use this as he pointed to his head then I will teach you to use this as he pointed to his sword . When we as natural bodybuilders have exhausted every ounce of our efforts learning the latest information on drug-free training, nutrition, supplementation, and mental skills, then we can start looking at the other guys. I don't know about you, but I feel I am a long way from knowing it all I received a letter from a competitive drug-free bodybuilder who respectfully told me that I was being naive when I fielded comments about whether the top drug-free stars feel that their competitors were truly natural. He also went on to tell me how the drug testing at those events is out of date and very easy to fool. I can understand this gentleman's frustrations. Drug-free bodybuilding is too new for everyone to understand what can really be accomplished by its participants. If I can't stand up for every bodybuilder who says he's drug-free and I have never...

AC What are your thoughts on nutrition for the typical client For lean muscle gain For fat loss

CJ I hate to make generalizations on topics because there are so many individual factors to consider but if I have to give a few generalizations, then I feel the average client makes the same basic mistakes which are poor portion control, poor meal timing, and inadequate protein intake. Let me explain these briefly. Poor Portion Control means that most people eat the wrong portion sizes of the wrong foods. It's usually too much fat and carbs followed by too little protein. Poor Meal Timing means most people eat the wrong classes and portions of food at the wrong times. The average American eats a carb heavy dinner at the end of the day. That's really not the best thing and many clients don't fully understand the benefits of appropriate carb sources pre and post workouts either. Inadequate Protein Intake is as it sounds. Protein should be consumed based on lean body mass, goals and how many meals per day you are consuming. Let's say you weigh 200 pounds and are looking to put on some...

The two sides of weight training

6.22 On the one side weight training is a marvelous activity in which you compare yourself only with bettering yourself. It is a potentially healthy and long-term activity, a joy to train, and so satisfying to see strength gains and physique improvement. On the other hand you have the egotistical, look-like-me, short-term, drug-infested, all-appearance-an-no-substance destructive side of weight training. It is theoretically possible to get into the former in any gym setting. But to be able to do it in a potentially destructive commercial setting demands that you are extremely well informed and disciplined.

Make Weight Training Work for

- Specialized jargon in the weight room Planning a weight-training program Essential exercise* using weight machines and free weight Poit-strength-training itretchei It's one thing to understand the importance of weight training. It's another thing to put that knowledge to work for you. Always keep in mind that more than the numbers that register when you step on the scale good muscle tone is what impacts how you look and feel. Never forget that strong muscles mean better health. To be effective, weight training should be precise and should be done with a purpose. To tone and strengthen your muscles without injuring yourself or stressing your joints, you need to embark on the strength component of your program with particular care. After a few weight-training sessions, the equipment will be familiar to you. Proper form will come easily because your muscles will know how to move.

Supplements That Increase Muscle Gain

The supplements I used in my program were quite basic. I subscribe to the K.I.S.S. motto (Keep It Simple, Stupid). The truth is, you don't need all those expensive supplements to gain muscle. You just need a few choice products that will enhance your diet and training. There are many old school trainers and bodybuilders who profess the uselessness of supplements. They are constantly preaching that they don't work, and that you don't need them. Well, to tell you the truth they are correct, somewhat.

The Origins Of Bodybuilding

Our differences often cause dissension. Nevertheless, it's possible to cross ethnic and cultural lines via shared beliefs and interests which fuse our unanimity and camaraderie. The love of sports is such a catalyst. It brings people together with a common bond. Sports aficionados are known for their mutual devotion and reverence to the all time greats of a game. At times, they can be passionate to the point of fanatical when exuding their thoughts of how it used to be. So why is it so few bodybuilders are familiar with the history of their own sport Maybe it's because bodybuilding isn't as much of a spectator sport as it is an individual pursuit. Since bodybuilding is also an activity which emphasizes the latest advancements in training, supplementation and performance enhancement, some may think it unnecessary to familiarize themselves with old and outdated methodologies. It's also fair to note that many gym-going bodybuilders in the year 2000 are comparable in muscularity to some...

The Top 10 Bodybuilding Supplements

After many questions on, I decided to write this chapter on the top 10 best value-for-money supplements available to bodybuilders. I will cover those which do have a role somewhere in the sport of bodybuilding, and a brief description of their use. This chapter is based solely on my professional opinion and experience, but I have taken into account experimental, epidemiological and anecdotal evidence. The list is in no particular order (except for the first two, which, I feel, are the most useful for muscle growth), and, indeed, not all listed are appropriate for every bodybuilder, but all listed have their uses for some individuals. Some of the other supplements not listed in this chapter may have a role, but, I feel, do not have such a big role to play in bodybuilding, as these 10 (see Chapter 9). Many others are a waste of money (though I keep a slightly open mind, as there are new developments) (see Chapter 10).

Stretch After Weight Training

Stretching after you have worked your muscles is the key to flexibility, and as you become stronger, you also should concentrate on increasing your flexibility. The two go hand in hand. Not only does stretching feel good, it also helps prevent soreness after weight-training. When you lift weights, your muscles are being shortened. Stretching not only returns them to their resting length, but you also become more flexible if you stretch immediately after strength-training because the muscles already are warm. Loosen your hardworked muscles after weight-training. (Photo Anne W. Krause) We all have heard about muscle-bound football piayeri or other athletes who emphaiize weight training. Being inuscl'e-bound meant being inflexible, which is a result of not stretching commerv surate with strength training. We all have heard about muscle-bound football piayeri or other athletes who emphaiize weight training. Being inuscl'e-bound meant being inflexible, which is a result of not stretching...

Whats The First Thing You Must Do Before Starting Any Bodybuilding Nutrition Program

Find out how much body fat and lean muscle you have on your body right now. It's very easy to find out how much lean muscle you have on your body. You just need to get a skin caliper, which measures your body fat percentage. This means that 15 lbs. of the 150 lbs. on your body is fat and 135 lbs. is lean muscle. I then subtracted the 15 lbs. from the total bodyweight of 150 lbs. to get 135 lbs. of lean muscle. 150 lbs. - 15 lbs. of body fat 135 lbs. of lean muscle In this example this person has 135 lbs. of lean muscle and 15 lbs. of fat. Once you have your lean muscle mass and body fat percentage you can go to the next step which is to find out how many calories you will need to eat on a daily basis in order to maximize muscle mass.

What It Will Take to Set a New Standard in Drug Free Bodybuilding

Make so much money efficiently and stress free that I don't ever have to suffer financially in order to give my very best effort as a bodybuilder 5. Document my progress in an up-to-date daily training journal that will inspire bodybuilders for years to come at standards that makes me step up, constantly reflect, and be accountable for all of my actions

Bodybuilding Nutrition

Clearly nutrition plays a major role in not only building lean body mass but shedding body fat. The foods we eat provide the fuel muscles require to do the work to stimulate growth in the first place via hard training and food is the raw ingredients that allow the muscles to adapt and lay down new muscle tissue. Like training, bodybuilders often make nutrition far more complicated than it really has to be. In an attempt to devise some super hi-tech training or nutrition plan, many skip the basics, the real secrets to successful bodybuilding, Bodybuilders who often claim to eat 6000 calories a day don't they mis-calculate their caloric intake. Likewise those who find losing fat difficult often eat more than they believe. Weighing food and logs gives you accurate numbers, feedback and direction allowing you to build the ideal nutrition plan.

Interval Weight Training

As you can see, this is much like the Aerobic Interval Training that was outlined previously. The only difference is it is with weight training. On page 47 you will find pictures and descriptions of each lift along with an outline of your workout schedule. On the next page, you will find an example of weight training chart.

Can Bodybuilding Be

What you don't know is that most people go about gaining muscle or burning fat completely the wrong way. Not only in the technical aspects of it but they don't have any fun doing it. It's a stinking chore to go to the gym. They hate the food part. It's a nightmare and any excuse they can find not to go, they'll find it. This is why about April, all the New Year's people are gone. Once I learned more about strength training, I started to get more into the technical phase of and then when I learned I was doing something wrong, it wasn't such a big deal. I wanted to get better. I didn't drop out and quit because I was discouraged. I had a lot of fun doing it. Bodybuilding can be extremely fun. Being active, getting in shape should be enjoyable. Learning about it as you go along should be interesting and not the worst thing you've ever done in your life.

Advanced Weight Training

The earlier chapter on weight training is, hopefully, adequate to provide for the strength needs of the majority of people, but in fairness to those who need serious strength gains, I have added the following disciplines, mainly derived from power lifting, a sport in its own right. Boxing requires all-round body strength the chest and back muscles are responsible for the throwing and retraction of punches the legs provide push-off power and stability for both offensive and defensive actions.The following may prove useful for anybody whose strength gains have reached a plateau, or those seeking to explore the potential for explosive power These exercises may require professional tutelage, and as I have already suggested, seek the advice of a qualified instructor which will almost certainly

Keep an Open Mind to New Bodybuilding Information and Accelerate Your Progress

How many times has someone enthusiastically shared a training strategy that, in your judgment at the time, made absolutely no sense But, how many times has a technique you once thought was ridiculous provided phenomenal muscle gains when you tried it later Has this ever happened to you It's happened to me. There have been many times when I've been exposed to a of piece bodybuilding information, casually evaluated it, then quickly discarded it. Then, as much as several years later, I'd try that strategy and achieve outstanding results. If only I had been smart enough to take those suggestions to heart and try them sooner. Just think how much more muscle I would have earned by now. Just think how much more momentum I could have created. There is nothing I can do to make up for that lost time. The time you waste is a resource that you can never get back. I'm sure you can relate to my feelings. This challenge is very common among most of us who train in the gym. Why do our brains seem to...

Section 3 Energy Metabolism during weight training

During muscular contraction above 20 of 1RM, blood flow to the muscle is blocked (90) and energy production comes solely from anaerobic sources such as the breakdown of ATP-CP and glycogen depending on the length of the set (see chapter 19 for more details). Weight training cannot use fat for fuel during a set. However, fat breakdown increases during heavy weight training (91,92) indicating that fat may be used during recovery between sets to replenish ATP. Increases in fat breakdown during weight training are most likely stimulated by the hormonal response to training, especially increases in levels of adrenaline and noradrenaline. Fatigue during weight training is addressed in section 4 based on energy systems. Sets of 1-5 repetitions, as typically used by powerlifters and lasting 20 seconds or less, are discussed separately from sets of 20-60 seconds, typically used by bodybuilders. The metabolism of both energy systems are discussed in the previous chapter and are not be repeated...

Section 4 Fatigue and weight training

As discussed in chapter 18, the impact of a total lack of carbohydrates on endurance training is very consistent performance is maintained or improved at low intensities (below 75 of maximum heart rate) but decreased at higher intensities (75-85 of maximum heart rate or approximately the lactate threshold). However, the effects of a ketogenic diet on weight training are not as well established. Weight lifting recruits all three fiber types. Although Type I fibers have little anaerobic potential for energy production, all fiber types will produce energy anaerobically (through the degradation of ATP-CP and glycogen) during weight training. Thus, a carbohydrate-free diet should negatively effect performance. Fatigue during weight training can have one of three potential causes metabolic (related to depletion of fuel or accumulation of waste products), neural (due to impairment in nervous system activation of the muscle), and non-metabolic (everything else).

Benefit 8 Protects Postmenopausal Women from Fat Gain and Loss of Lean Muscle

The main argument in favor of HRT has been that it has the ability to help postmenopausal women conserve lean muscle and avoid gaining body fat. The American College of Sports Medicine published an article in which researchers were seeking an alternative solution to taking HRT to maintain a healthy body composition. Four groups of women participated in a resistance exercise program

Section 5 Effects of the Ketogenic Diet on Weight Training

Relatively few studies have examined the effects of carbohydrate depletion on resistance training. Typically, researchers measure maximal force production during a single isometric contraction or muscular endurance during multiple rep sets during isokinetic exercise. Isokinetic exercise machines are special types of weight training equipment that control speed of movement. They are typically not found outside the laboratory and may not be an applicable model to normal strength training. It is difficult to draw conclusions with regards to strength training from these studies as performance was only measured during a single set. Multiple sets of weight training are much more likely to be affected by glycogen availability. As discussed in the section on interval training, glycolysis may be impaired when glycogen levels fall below a critical level (40 mmol kg). Although data on strength training is lacking to verify or deny this concept, many individuals report fatigue during weight...

It only takes a couple of minor changes in your approach to create some major changes in your physique

Let go of your tendency to ease the pressure by convincing yourself that your circumstances are so difficult and unique. This is especially challenging to many drug-free bodybuilders who sometimes want to believe they are the only ones on the planet who truly are training this way. Whether you are drug free, family oriented, extremely busy, or financially challenged, you can find a way to build an above-average physique if you are committed to doing so. You know it and I know it. Besides, isn't it the size of the challenge that makes the victory so

AC What are your thoughts on nutrition for the typical female client For lean muscle gain For fat loss

LI I think that the typical female client doesn't have a well thought-out or adequate nutritional plan and just eats haphazardly. Nutrition should be planned out and written down just like a training program. You need comprehensive testing by a competent nutrition professional to know what you need and don't need as far as micronutrients and the exact amount of macronutrients to help you reach your goals. Training for lean muscle gain and fat loss go hand in hand and so should nutrition for lean muscle gain and for fat loss. Most women probably need to eat more red meat and less complex carbohydrates like breads and potatoes.

Principle 4 Variety of loading parameters is critical to achieve mass gains

Keep in mind that variety of loading parameters is not synonymous with the Joe Weider instinctive training principle or the train-as-your-mood-goes method. There has to be consistency and planned structure to succeed in your bodybuilding program. Variety is useful only in a planned manner.

Changing The Landscape Of Your Cardio Strength Training Sessions

Training in sand, and adding mini-bands into our jumps. In addition, you can perform timed intervals like Tabatas while using suspended rings (TRX), ropes, or push sleds, using a sledgehammer on a tire, or even flipping a strongman-style large tire for repetitions or time. See the next pages for a few of my favorite cardio strength workouts using some of these tools and accessories.

Can you gain muscle while losing fat

20.30 When in muscle-building mode, minimize the fat you gain (but you almost certainly will have to gain some fat). If you overdo fat gain while building muscle, switch to a fat-loss program for a few months, to reduce your bodyfat to no more than 12 (for a male). en get back into gaining mode, assuming you want to build bigger muscles. But adjust your caloric intake so that you add muscle but less fat than before. Whenever you hit 15 bodyfat, change modes and trim back to 10-12 . If done properly, each time you trim back your bodyfat you will have more muscle than the previous time. When you know what you are doing, it is easier to lose fat and keep your muscle than it is to build muscle in the first place. Getting bigger muscles is the hardest part.

Aerobics or weight training first

While trainees should always perform a short aerobic warm-up prior to weight training, the choice of whether to do weight training or aerobics first in the same workout session is debatable. Performing aerobics after weights will make the aerobic training harder (27). So if the primary goal is aerobic training, that should be done first. If the primary goal is weight training, that should be performed first when the trainee is fresh. While performing aerobics after training should in theory rely more on fat for fuel, recall that it does not appear that using fat during exercise has any bearing on fat loss. Bodybuilders, powerlifters and other strength athletes should always perform weight training first after a short warmup.

Identifying the benefits of strength training

Strength training brings benefits beyond strong leg muscles that will help you go faster and farther. For example, think about your upper body during cycling. Your neck, shoulder, abdominals, and lower-back muscles are all working to support your weight and keep you balanced. If these muscles are weak, they'll fatigue quickly, affecting your form on the bike, as well as your performance on the run. And even after you've crossed the finish line, your strength training will still impact your life. Lifting weights The exercises in this chapter won't add bulk. When you feel how strength training makes hills easier and laps faster, you'll be hooked.

Strength training 101 Exercises to try

In this section, we provide twelve exercises that will get you started and provide a good foundation for your strength-training workout. Before you begin your strength-training workout, complete one set of each exercise with a lighter weight to warm up. As you perform each exercise, keep the following tips in mind for safety and maximum benefit Use slow and controlled movements. Think about the muscles you're using, and focus on how they feel. Don't rush through your strength training. Swinging your arms, hips, or back to get through your workout faster can cause injury or make your workout ineffective. The basic rule of thumb is a two-count on the exertion phase and a four-count on the down, recovery phase. For example, on a bicep curl, as you lift the weight up to your shoulder, slowly count to two as you lower the weight, slowly count to four. On four, you should be back to your starting position. When you first start a weight-training program, use...

You Never Have to Plateau in Bodybuilding

Hitting a plateau, or in other words, having your training progress come to a screeching halt, is probably one of the most feared and frustrating events a bodybuilder can ever experience. There isn't anyone on this planet who wants to work extremely hard at something and not show signs of improvement. This is especially true when it comes to such a demanding lifestyle as bodybuilding. Becoming stagnant with your training will surely lead to frustration a feeling that undercuts the level of fulfillment you hope to enjoy from bodybuilding. The mounting frustration, if not quickly alleviated, will eventually overwhelm you. Becoming overwhelmed is the primary reason many lifters stop training altogether. Unfortunately, too many bodybuilders quit due to the frustration caused by a merely perceived lack of progress. With this disempowering perception, they can only muster a halfhearted effort at best as a way of protecting themselves from experiencing the pain. This situation occurs whether...

Bodybuilding Competition Preparation

The more advanced bodybuilders amongst you may wish to compete in bodybuilding competitions, indeed some of you may already have. Competition preparation is an entirely different ball game to off-season training or early stages of bodybuilding. The aim is to be as super defined, striated and full in appearance as possible, whilst maintaining muscle size and a healthy look, as well as being in proportion. If you would like to compete for the first time, do make sure you are ready both physically and mentally. Seek trusted advice from others who are experienced in competing their trained, honest eye will be an invaluable aid in attaining your desired appearance. If you do not carry enough muscle, then wait and do some serious training if you haven't given yourself enough time before the date of the show, then wait for another. Do not try to kid yourself that you are big enough, or that you have enough time, as the standard of bodybuilding competitors these days is very high and...

Section 1 Four rules for natural bodybuilders

A huge disservice has been done to natural bodybuilders by training concepts from drug-assisted competitors. With anabolic steroids and drugs which increase energy while decreasing recovery time (such as clenbuterol, thyroid, GH, etc) specifics of the diet and training structure become less critical. Without these drugs, natural bodybuilders risk losing considerable muscle preparing for a contest. There are several basic rules that should be followed by natural bodybuilders to avoid excessive muscle loss during a pre-contest diet.

Your Ability to Take Risks Will Determine Your Level of Bodybuilding Success

While talking with many bodybuilders over the years, I have realized most of them are very confused about exactly what it takes to become successful at their bodybuilding and training efforts. I can identify with these feelings because, long before I started bodybuilding, I felt very confused trying to become successful in different areas of my life. Ever since I was very young, I was determined to be great at something. When I was much younger, the majority of my focus and energy was directed at the different sports I participated in. My older brother and I spent a lot of time trying to figure out which sport we wanted to play professionally. During baseball season, it was baseball. During basketball season, it was basketball. During football season, it was football. When I started bodybuilding at the relatively late age of 27 I finally began figuring out what the secrets to success were. I've come to the conclusion that success comes down to four things I have really enjoyed doing...

Weight Training Injuries

As with nearly all recreational activities, there is potential for injury with weight training. Some of these are acute, some are chronic, but in either case, the best way to deal with weight training injuries is to prevent them from happening in the first place. In the event that one does occur, there are circumstances under which you may be able to train around the injury or rehabilitate it yourself. There are cases where this is not possible, and as indicated above, do not hesitate to seek the services of a physician if you believe you have been injured. I will first address acute injuries due to weight training, although I feel these are relatively less common than chronic conditions. It is beyond the scope of this chapter and book to list every conceivable musculoskeletal injury and its complete management, so I will address general principles of prevention and rehabilitation of common weight training injuries and problem areas. Prevention of an acute injury during weight...

Section 2 Aerobics and the precontest bodybuilder

Aerobic exercise should not be necessary early in the contest diet except on Sunday after the carb-up to help reestablish ketosis. Reducing calories to maintenance levels or a slight deficit coupled with weight training should be sufficient to cause fat loss in the early stages of the diet. Using the ephedrine, caffeine and aspirin (ECA) stack can help to kick-start fat loss as well as blunting hunger. However, some bodybuilders prefer to save the ECA stack for later when fat loss slows, relying on diet and training alone in the initial stages of the diet. In general, bodybuilders are better off using only weight training plus caloric restriction until fat loss slows. The cardio done on Sunday to reestablish ketosis plus the cardio done as a warm-up and cool-down from training should be sufficient at the beginning of the diet. Only when fat loss slows should small amounts of aerobic exercise be added. A maximum of four to five sessions of 20 to 40' is about the most a natural...

Common Mistakes With Strength Training

Strength training is one of the best ways to get stronger, increase lean muscle mass, and raise your metabolism. The problem is that there are some misconceptions and common mistakes out there regarding strength training. Thinking that strength training is only for bodybuilders. Strength training can help people look like a bodybuilder, but this is only if you are training specifically for this effect. A lot of bodybuilders focus on only one muscle group each workout. The volume of training and the massive amounts of calories they consume are what allow them to grow bigger. For fat loss, it is better to focus on total body circuit based strength training routines and eating fewer overall calories. This will help you to get stronger and add lean muscle mass, which is what accounts for looking toned and not bulky . Only using the strength training machines. The strength training machines can be beneficial, but it is very common to see people workout on a machine with virtually no...

Bodybuilding When You Are

Despite the healthy physical appearance of bodybuilders, we too suffer from the run-of-the-mill illnesses. We start to feel ill and panic sets in, because, not only do we see it as a time where we cannot train and progress, but if the illness affects the appetite, we may actually lose size In reality though, there will be minimal losses from a common cold, tummy bug or food poisoning. Even with a dose of influenza for a couple of weeks there may be some catabolism, but this will be easily got back when you restart training and eating properly. Don't weight yourself as you will have lost weight, your glycogen stores will be low and much of weight loss will be water the scales could make you depressed.

Bodybuilding during Pregnancy

If a bodybuilder finds out she is pregnant, I would suggest that she tone down her training to using light weights only, at low intensity. It is important to seek advice from your doctor, health visitor or midwife concerning exercise. If the pregnancy is planned and you are actively trying for a baby, I would also reduce training intensity, as intense exercise can raise natural testosterone levels in women affecting the reproductive hormone balance. If you use any bodybuilding supplements, I would suggest stopping them during pregnancy and lactation. Also, do not follow a too high protein diet, as this may adversely affect the foetus's kidneys. After giving birth, remember that your body has been severely stressed. Rest well, and leave weight training until you are certain yourself that you are completely ready. Do not revert back to a bodybuilding diet and intense training until you are fully recovered, and then break back into the routine gently. If you are anaemic, then iron rich...

The Younger Bodybuilder

It is a debatable area as to what age can someone begin heavy weight training. To be safe, it is generally recommended that a teenager doesn't begin heavy weight training until he she is fully-grown, in order to avoid stunting of growth or abnormal joint development. Unfortunately this is often the time when he she may be bullied at school and want to build him- or herself up. There is no specific age you can put on when an individual is fully grown, as there is considerable variance. I would therefore say that a teenager could train quite hard from about 16 years old, but not with full intensity until 18 years or more. It is okay to introduce children to very light weight training from about 11 or 12 years, and this can help give them confidence and build up a good circulation for when they are older. Exercise as a whole is encouraged in children, and strength gains from even light weight training, become apparent quickly. The good thing about getting the younger athlete involved in...

The Older Bodybuilder

The great thing about bodybuilding is that it is a sport that has a long lifespan. Even competitive bodybuilding can be enjoyed well into the 50s and even the 60s, whereas in other sports you generally retire in your late age and still make excellent gains. .competitive bodybuilding can be enjoyed well into the 50s and even the 60s. 30s. You can even start weight training at a As we age the metabolic rate slows down and we are more likely to gain weight, especially around the mid-section. This means that we have to watch what we eat more, and try to stay active. A normal bodybuilding diet can be eaten all through your training career, but you may have to be a little more careful with carbohydrate intake, keeping intakes of starchy carbohydrates smaller but still regular. All supplements can still be taken (DHEA has been linked to slowing the ageing process - though I'm far from convinced by this ). It is still important to eat a balanced varied diet with plenty of fruit and vegetables.

Bodybuilding in Long Term III Health

Individuals who may wish to body-build or weight train, may, unfortunately have health problems which affects their ability to train and or eat an appropriate diet. Seek advice from your doctor and dietitian, especially if you are losing weight and struggling to eat just eat what you can. If you are ill, health is more important than bodybuilding, but it must be appreciated that some bodybuilders live for the sport and losing this aspect of their life can be devastating for them in itself. My advice is to try to get through the illness as best as you can, trying to eat well. If you can get back into the gym at some time work back into it gently. I have come across bodybuilders with chronic kidney disease and cases of severe digestive disorders which meant major bowel surgery, who have still managed to get back into training and have redeveloped great physiques. They do have to take more care with their diet, but careful planning, and trying things slowly has lead to improvements....

Ill Brinks Bodybuilding Revealed

Losing fat, however, may only be the first step towards achieving your ideal body composition. Gaining muscle and strength is the logical next step, for both men and women. If you're serious about taking that next step, then you need a copy of my other book Brink's Bodybuilding Revealed. BBR is focused on the subject of gaining lean body mass, while minimizing fat gains. Just as with Fat Loss Revealed, BBR is a comprehensive, no BS approach to muscle building it's all there nutrition, diet, workouts, and supplements. There's also an active Members' Area, filled with articles and tools to help you plan and manage your diet and exercise programs. The forum is loaded with information on nutrition, supplements, and exercises, with more material being added daily. And as always, I am there, along with my expert moderators. Brink's Bodybuilding Revealed isn't just for bodybuilders it's for anyone who wants to enhance their lean body mass, health, and appearance.

Other mass gaining supplements

Weight trainers and bodybuilders are bombarded daily with advertisements for new supplements purported to increase strength and mass. As a general rule, there is little human data to suggest that these substances offer a significant advantage in terms of strength or mass gains.

The Popular Bodybuilding Diet

Most bodybuilders today follow a high carbohydrate, high protein, low fat diet when trying to gain mass. Then, when they get close to a contest, they'll cut back on carbs so that they're on a high protein, medium to low carb, low fat diet. As discussed above, neither of these diets has near the same positive anabolic effects as the high fat diet. The increase of testosterone and growth hormone and insulin management you find on the Anabolic Diet is not realized. In fact, these diets limit growth hormone secretion, thus limiting your gains before you've even started. It's also interesting to note that the carbohydrate-based diet also negates the positive effects of caffeine on bodybuilding. Caffeine is naturally present in coffee, tea and cola drinks. It's also available in related plant products like the kola nut and quarana, and liquid, tablet and suppository forms you can find where you buy supplements. Caffeine is believed to have a very positive effect on muscular contraction and...

Off Season Bulking up Bodybuilding

This next meal plan (Figure 6) is meant for the experienced competitive bodybuilder who has already built a great physique. Following a cutting cycle, e.g. for a competition, he she may wish to bulk up a bit and pack on quality weight. This will mean holding a little body fat, but still staying in reasonably good condition, and, I wouldn't recommend much more than bulking up to one to one and a half stones (14-21lbs 6-11kg) over competition weight. This meal plan is only suitable for an individual with a motivated lifestyle to bodybuilding, as it requires forward planning. I have noted only approximate portion sizes, as naturally, we are all different and some of us may gain muscle bulk easier than others you will have to establish what portion size you will require. Carbohydrate portion sizes will vary, and protein amounts will need to be adjusted accordingly (see Chapter 3). However, I do not believe in mega-calories, like the guys who eat 7-8,000 calories a day. You will need a...

Turn Your Bodybuilding Into A Masterpiece

We as bodybuilders have the same opportunity to create our own masterpiece by doing what we enjoy. Most of us hope to experience the same fulfillment for developing our physiques as Cameron enjoyed for directing his movie. Whether or not you ever plan to enter a contest, bodybuilding can give you a sense of pride and accomplishment. If your physique becomes outstanding, you can experience achievement, significance, and respect. These are just some of the feelings you have to look forward to earning from bodybuilding but only if you strive for your goals with 100 percent of your mental and physical abilities. We can make our bodybuilding efforts true masterpieces if we are determined. What will it take It will take commitment and perseverance just like Cameron possessed when he made Titanic. You will need courage, persistence, and flexibility. Earning the physique you truly desire will require effective strategies in the areas of training, nutrition, and supplementation. You must also...

Section 1 Adaptations to weight training

In general, the adaptations to resistance training improve the body's ability to generate force. In the laboratory, strength is defined as the amount of force an individual can produce during an isometric contraction (where the muscle contracts but the limbs do not move). This measurement of strength is referred to as maximal voluntary isometric contraction (MVIC). Many lifters are familiar with the term 1 Repetition Maximum (1RM) which is the weight which can be lifted only once in perfect form. For all practical purposes MVIC is equal to 1RM. Adaptations from strength training occur both centrally, in the nervous system, and peripherally, in the muscle itself (2,3). The major nervous system adaptations to strength training include increased Type IIb fiber recruitment, increased rate coding (the number of signals sent to the muscle), a decrease in activity of non-involved or opposing muscles during activity (called disinhibition), better motor unit synchronization within a single...

The Modern Bodybuilder

Although my approach to the high fat high protein low carbohydrate is new, it's interesting to note that an early form of the diet was favored by many bodybuilders back in the 1960's. It wasn't well refined at the time. Nor did it feature the critical aspects of hormonal manipulation and stimulation I've added. But it concentrated on meat consumption with very few carbs, and bodybuilders were pleased to find themselves maintaining maximum muscle with very little bodyfat. In fact, the diet produced some huge men back in the 60s. They didn't have all the components of the diet perfected and didn't get the super-ripped look bodybuilders work for today but, nonetheless, the diet produced some big, big men. Unfortunately, the trendy diets stressing high complex carbs, high protein and low fat swept through the bodybuilding community so completely that these earlier experiments in a high fat approach were wiped out.

The King Of Cardio Strength Training

The previous scenario happens every single time I am getting ready to perform any complex workout. Even the fact that I will be actually working for a mere 6 minutes total in this session doesn't soothe my mind. The discomfort is tremendous, the anguish almost unbearable, the results unmatched. One of my favorite books is The New Toughness Training for Sport by Jim Loehr, EdD. In this book, Loehr talks about the concept that if there is no personal confrontation, there is no progress. Simply put, if you are not doubting yourself or not thinking of other things that you could be doing instead of the task at hand, you're probably not working hard enough on your complexes. I said it from the very beginning Nothing worth accomplishing is going to be easy. Complexes are far from easy, but because of this they get my personal stamp of approval as the KING of all cardio strength training methods.

MF Guide to Intermediate Bodybuilding

Men perish because they cannot join the beginning with the end, wrote Alcamaeon, the first recorded anatomist, circa 500 B.C. Were the Greek physician-philosopher alive to study the anatomies of bodybuilders circa A.D. 2002, he might conclude the same of any training regimen that fails to transport a beginner to advanced status. course, lies that vast, rocky terrain known as intermediate bodybuilding, and while that isn't the most exciting term ever coined, don't let the name fool you into thinking it's some sort of training purgatory. The intermediate stage should be the most exciting time of your bodybuilding life, combining the freshness and excitement of starting out with the knowledge and results that come with experience. Although time is an unreliable yardstick, most bodybuilders need a good six months of consistent, informed training to develop a sufficient anatomical and physiological foundation to be deemed intermediate. A great starting point would be having completed the...

Upside Down Bodybuilding Darden 2015

Bruce Randall Bodybuilder

He also took in plenty of vitamins and minerals in supplement form throughout each day. This strengthened his body from the inside, feeding it the necessary minerals, nutrients, energy and bodybuilding materials it needed. For the novice or beginner bodybuilder, especially, properly applied muscular bulk routines can be of great value Such a program assists in reorganizing the efficiency of the metabolism so future gains come more readily a heavy muscular bulk routine of training for the total body (as opposed to just training the upper body or lower body exclusively), combined with a very heavy but balanced diet and a great deal of rest and sleep increases the gain theory factor in a shorter period of time than certain other methods of training and eating. All in all the novice or beginner bodybuilder experiences a new self-confidence, and of course body part measurements, body weight, energy and maximum single effort lifts always go up during a muscular bulk phase. For the...

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 than through strict bodybuilding style training. The benefit of strength training for the bodybuilder is obvious. The more strength one can acquire, the greater tension he can place on the muscles and the more tension placed on the muscles, the greater the increases in muscle mass. While it is true, strength training by performing less than 6 reps does not cause significant increases in muscle mass, it is a fact a person who becomes stronger in lower rep ranges can carry that strength over into...

AC What are about nutrition What would you recommend for lean muscle gain For fat loss

CS For muscle gain, I'm a fan of lots of healthy foods. I don't go for the eat a bunch of crap foods just to pack the calories in approach. It's possible to eat healthfully and consume a lot of useful calories. It may require more work and preparation, but the gains are quality and they last longer. In a nutshell, I'm not wild about mega-calories with rapid fat gain to go along with the muscle. Some naturally skinny young guys and heavy steroid users can get away with it. Most of us can't.

Benefits of isometric exercises

Isometric strength the capacity to produce force during a static muscle action, is higher than concentric (lifting) strength. In most individuals isometric strength is 10-15 higher than concentric strength (Schmidtbleicher, 1995). This high force production can be used to spark positive neural adaptations that can lead to a significant increase in strength. Remember that the more force you produce, the more high-threshold motor units you must recruit. So in that regard isometric exercises can be useful to stimulate strength and size gains. 2. In most individuals more HTMUs are recruited during a maximal isometric action than during a regular lifting movement. This is especially true in beginners. In that regard isometric exercises can be used to develop the nervous system's capacity to recruit these HTMUs. As your CNS becomes more efficient at recruiting HTMUs during isometric actions, its overall capacity to tap into these powerful fibers will also increase as a result you will...

Using the UD2 for mass gains

Although the UD2 is primarily aimed at fat loss with muscle maintenance (or even gain), it can also be used with slight modifications for muscle gain while minimizing bodyfat gain. Recall from the chapters on partitioning that the same mechanisms that make fat loss without muscle loss a problem for the genetically average also conspire to cause more fat gain when muscle is gained. The same processes that the UD2 temporarily improves (notably calorie partitioning) can be used for muscle gain. For the UD2, I think a slightly different approach is better. For mass gains, I'd suggest several changes. The first would be both an increase in calories (to maintenance or maybe 10 below) AND carbohydrates (to 100 grams day) on the low-carbohydrate days. This will avoid ketosis more or less completely while still allowing glycogen depletion. Along with that, changing the Monday and Tuesday workouts to more of high-rep tension workouts is also an option. Still use sets of 12-15, but with heavier...

Differences between bodybuilders vs powerlifters

As stated above, some training authorities have suggested that neural factors and muscle CSA can be developed differentially (23-25). Although little research appears to have directly examined this assumption, we may be able to gain insight from comparisons of the adaptations seen in elite powerlifters and bodybuilders. Powerlifters typically train with low reps often considered the 'neural' training zone while bodybuilders typically train with higher reps, often considered the 'growth' zone. Please note that it is impossible to know for certain if the following adaptations are a result of the type of training done or individual genetics. The major differences between powerlifters and bodybuilders appears in table 1. With the exception of total number of muscle fibers, all of the characteristics listed have been shown to change with training. Overall, it appears that bodybuilding training has the effect of increasing muscular endurance (i.e. capillary density and mitochondrial...

Matt Mclaughlin Bodybuilder

Bodybuilders Barbarian Brothers

4 Champion bodybuilders learn quickly that increasing muscle tension requires hard work and the discipline to tolerate discomfort. (Alan Ichinoje) In the bodybuilder's dictionary, the word tension can be found between supersets and Vanadyl, and is defined as the degree to which individual muscle fibers are voluntarily activated. Increasing muscle tension requires hard work and the discipline to tolerate discomfort, thereby giving support to the axiom, No Pain, No Gain. And judging by the physiques of aerobics instructors who strength train with unisex plastic dumbbells and oversized rubber bands, it's primarily the quality, not the quantity, of muscle tension that determines how big and strong you can become. to train both types. Lifting weights between 90-100 percent of your 1-repetition maximum (1RM) produces maximum hypertrophy in the Type lib fibers. Visual proof of this theory can be found in the physiques of legendary iron athletes like Roger Estep from powerlifting, and David...

Insulins Essential Role in Muscle Gain and Fat Loss

Insulin is probably the most misunderstood hormone in the body. Insulin's actions are often claimed to be the main culprit for the current epidemic of weight gain. But what many people fail to realize is that, despite its reputation as a fat loss inhibitor, insulin's biological functions are critically important for muscle gain as well as for fat loss. Nevertheless, many people still choose to follow low-carb diets, hoping to minimize insulin activity by chronically restricting carb consumption and thereby forcing the body to burn fat. Low-carb diets, with their extreme restrictions, often lead people to frustration, but seldom to long-term leanness. In the long run, most people on low-carb diets gain more weight than they initially lose. Insulin plays a critical role in promoting the actions of insulinlike growth factor 1 (IGF1), which facilitates muscle development. Insulin and IGF1 are peptide hormones with almost identical molecular The pentose phosphate pathway is an essential...

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. For me, if I have taught the reader something and made them think, I have done my job. However, not everyone likes to have to think. What can I say, you can't make all the people happy all of the time, but I do my best. The bottom line is, I have used these nutrition strategies with many high level bodybuilders and others strength athletes of all kinds, and it has yet to fail them. So what do you do after you have optimized your nutrition and supplement regime for gaining LBM after reading sections I...

Bill Barad Bodybuilder

First, I'd like to make my position clear, concerning the anabolic hormones or 'tissue drugs', as you call them. I'm neither-for-or against their use, as far as the general public is concerned. Each individual is a complex combination of innumerable factors, both physical and psychological, and certainly no one can say truthfully that anything is good for EVERYONE. These hormones are contraindicated in certain diseased conditions of the prostate and liver. However, under normal condition, I feel that they are very useful and beneficial for the average bodybuilder when used with discretion. them. After all, if bodybuilders turned to effective hormones, how would the health food boys stay in business I could tell you more about the history of anabolic hormones - how they are derived, etc. - but it would make too long a letter. I would, however, like to bring one more item to your attention. I know of three Mr. Americas and at least one Mr. Florida, also several movie stars who rose to...

Bodybuilding And Cardio

Cardiovascular fitness and bodybuilding's ability to provide it. Having just finished rereading Dr. Kenneth Cooper's fine book, Aerobics (Bantam, 1968), I'm rather doubtful about weight training's ability to provide for cardiovascular fitness. In fact, in the second chapter he states that a body beautiful, and not much more is about all you can expect to get from strength training. He then goes on to imply that strength training is no replacement for conventional cardio activities such as cycling, swimming, and running. What are your thoughts on this matter Can strength training be utilized for cardio exercise by people like me, who, though respecting what men such as Dr. Cooper say, nevertheless are not overly fond of running And how would the program differ from your conventional strength-training program, if at all Thank you for giving me the opportunity to correct some serious flaws in the reasoning of Dr. Kenneth Cooper, which I'll attempt to address at some length in my reply....

Bob Gruskin Bodybuilding Articles

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 bodybuilding and getting big. How could there be All these great physiques were using individual and unique techniques. However, I was able to utilize and retain some techniques that I thought were good and omit some that I thought were bad. At that point in my life, the good techniques were those that simply made sense to me, the bad ideas did not jive, so I omitted them from my program. From 15 to 17, I simply trained as hard as I could every day until I was too tired to continue. Most sessions lasted...

Conditions to satisfy before trying bodybuilding supplements

20.122 If or when you experiment with bodybuilding supplements, do not use a shotgun approach. Try one supplement for a month or so, during an intensive period of training. Only buy a minimum supply for the test period, and choose a reputable company that offers a money-back guarantee. If the supplement helps, keep it in and possibly add another. If that helps, keep it in. If a supplement makes no difference, drop it (and get your money back ) Do not use year round supplements that you find helpful. Save them for periods when you need a boost, i.e., at the end of training cycles. But still remember to keep 99 of your focus on the basic combination of training, rest and food.

Train As An Athlete Not a Bodybuilder

I have nothing against the sport of bodybuilding. Bodybuilders work very hard to achieve their physiques. With this said, it is important to make the distinction between bodybuilding and athletic strength training. Bodybuilders train for show , athletes must train for function. Bodybuilders isolate individual muscle groups, spending many hours in the weight room. Bodybuilding is not a skill sport. The bodybuilder is not concerned with perfecting his jab, or improving his defense. As an athlete, your requirements are much different. You must train with the goal of improving performance. Many coaches confuse weight lifting prowess with athletic ability. Do not make this mistake. Consider the bodybuilder who isolates individual muscle groups An athlete is judged based on how he moves, not how he looks. Looks can be deceiving. A bodybuilder trains with the intention of developing muscle size and symmetry. He does not contend with an opponent who is eager to rip his head off. Your goals...

Drug Free Bodybuilding

This chapter is meant to serve as a call to action for the drug-free bodybuilding community the entire drug-free bodybuilding community. Whether you currently compete in bodybuilding contests, hope to enter a contest in the future, have competed in the past, or just love to train hard and are driven to build significant muscle mass without the aid of steroids or any other physique-enhancing drugs, this message is for you. We, ourselves, are preventing drug-free bodybuilding from flourishing. Drug-free bodybuilders should be concerned about an issue that seems to continually breed within our own drug-free subset of this subculture called bodybuilding. Why We are limiting our own abilities, restricting our own genetic potential, diminishing our own bodybuilding experiences, and creating dissent among ourselves. If you are a passionate, determined, and ambitious drug-free lifter, you might be thinking, What are you saying, La Cour Drug-free bodybuilding is more popular than ever. People...

Bodybuilding Is a Lifestyle

Bodybuilding isn't something you do for an hour or two and then forget about for the rest of the day. The experts emphasize that successful bodybuilding is a lifestyle. Training in the gym is probably the most prominent aspect of bodybuilding. You must train with weights, add cardiovascular training, focus while you're in the gym, and strive for more knowledge and effort. However, it often seems as though training, nutrition, and supplementation are the easiest aspects of bodybuilding Even if you structure your lifestyle in a manner that supports these areas of bodybuilding, the toughest challenges are still ahead of you. The mental aspects of bodybuilding, the ones I focus on in this book, will be your most challenging. And, although some times are easier than others, those mental challenges are constant. The mental aspects of bodybuilding, the ones I focus on in this book, will be your most challenging. And, although some times are easier than others, those mental challenges are...

The hormonal response to weight training

Weight training affects levels of many hormones in the human body depending on factors such as order of exercise, loads, number of sets, number of repetitions, etc. The primary hormones which are affected by weight training are growth hormone (GH), testosterone, the catecholamines, and cortisol. The hormonal response to exercise is thought to be of secondary importance to the factors listed above in terms of muscle growth. With the exception of testosterone, the hormonal response to weight training primarily affects fuel availability and utilization (64). GH release during weight training appears to be related to lactic acid levels and the highest GH response is seen with moderate weights ( 75 of 1RM), multiple long sets (3-4 sets of 10-12 repetitions, about 40-60 seconds per set) with short rest periods (60-90 seconds). Studies using this type of protocol (generally 3X10 RM with a 1' rest period) have repeatedly shown increases in GH levels in men (67,68) and women (69,70) and may be...

In praise of bodybuilding

1.49 Bodybuilding gets some bad press because many people consider bodybuilding as the exclusive territory of excessively narcissistic, drug-using, all-appearance-and-no-function, frivolous freaks. For sure, some bodybuilders do give weight training dreadful publicity because of their gym antics, drug use and dealing, and appalling ignorance of the type of training that is needed by drug-free typical people. But this has nothing to do with what I consider bodybuilding to be. 1.50 Because most commercial gym training instruction is usually called bodybuilding, and because it is usually so paltry, it gives bodybuilding a bad name. 1.52 To my mind, bodybuilding is about molding your physique so that you are satisfied with its appearance and performance. It is nothing to do with drugs, excessive narcissism, obsessive concern with bodyfat percentages, conventional bodybuilding routines, or training frivolity. 1.53 Bodybuilding as I interpret it is very healthy, but a pure-strength focus...

Polled bodybuilders utilized the effects of Glucophage differently for different phases

During mass gain phases utilizing exogenous insulin, 500-850 MG 1-2 times daily of Glucophage increased the effective value of insulin. This was due to an elevation in receptor-site number and sensitivity. Glucophage also decreased the amount of insulin needed for maximum results. 3. During diet phases, bodybuilders have utilized Glucophage as a means of decreasing glucose production by the liver and glucose absorption by the intestines. This in itself decreases insulin secretion by the pancreas and increases the body's dependence upon fat stores for energy requirements. This was employed especially so during GH and PGF-2 use, and was synergistic with anabolic androgenic steroids. SINCE cell insulin receptor-sites are more sensitive and since there is an existing cross-over stimulation between IGF-1 and Insulin (and their opposing receptor-sites) lean mass retention was notably increased. This effect helped decrease the negative effects dieting has upon IGF-1 production endogenously.

Inside Tip Instead of paying supplement prices from a bodybuilding company you can save a lot by buying maltodextrin

Bodybuilding Supplement Secrets Revealed Bodybuilding Supplement Secrets Revealed Vitamin C- One of the most underrated bodybuilding supplements. I guess because it is so main stream and considered ordinary. It is involved in countless biochemical reactions within the body and aids the synthesis of collagen, which strengthens muscles and bones. You can get Vitamin C fairly cheap at most any grocery store or drug store. Flaxseed oil- This is a fatty acid, which is rich in Omega-3 fats. These fats are essential for life and studies have shown an increase in these fatty acids can raise testosterone levels significantly. Supplementing your diet with 2030 of flaxseed oil is a must for any bodybuilder serious about maximizing testosterone production. Bodybuilding Supplements Revealed

Section 2 Glycogen depletion during weight training

Having looked at glycogen levels under various conditions, we can now examine the rates of glycogen depletion during weight training and use those values to make estimations of how much training can and should be done for both the TKD and CKD. Very few studies have examined glycogen depletion rates during weight training. One early study found a very low rate of glycogen depletion of about 2 mmol kg set during 20 sets of leg exercise (11). In contrast, two later studies both found glycogen depletion levels of approximately 7-7.5 mmol kg set (8,9). As the difference between these studies cannot be adequately explained, we will assume a glycogen depletion rate of 7.5 mmol kg set. Since high-intensity activity such as weight training can only use carbohydrate as fuel, a SKD will not be able to sustain high-intensity exercise performance. This mandates that carbohydrate be introduced into the SKD without disrupting the effects of ketosis. The two primary ways to introduce carbohydrate to...

Ketogenic diets and bodybuildersathletes

Low carbohydrate diets were used quite often in the early years of bodybuilding (the fish and water diet). As with general fat loss, the use of low carbohydrate, ketogenic diets by athletes fell into disfavor as the emphasis shifted to carbohydrate based diets. As ketogenic diets have reentered the diet arena in the 1990's, modified ketogenic diets have been introduced for athletes, primarily bodybuilders. These include so-called cyclical ketogenic diets (CKD's) such as The Anabolic Diet (20) and Bodyopus (21). During the 1980's, Michael Zumpano and Daniel Duchaine introduced two of the earliest CKD's 'The Rebound Diet' for muscle gain, and then a modified version called 'The Ultimate Diet' for fat loss. Neither gained much acceptance in the bodybuilding subculture. This was most likely due to difficulty in implementing the diets and the fact that a diet high in fat went against everything nutritionists advocated. In the early 1990's, Dr. Mauro DiPasquale, a renowned expert on drug...

What to Expect from Weight Training

Weight training (or strength training) is one of the key elements of an overall fitness program. When you incorporate it into your life, you not only will become stronger, more capable, and healthier, you also will become more energetic, will feel better, and will look better. Remember that muscle is denser than fat, so a toned body looks slimmer, stronger, and more attractive than a flabby one. Also remember that a toned, slimmer-looking body might actually weigh as much as, or even more than, a flabby, out-of-shape one. For muscles to become stronger, you need to demand more of them than their usual workload. Working them harder in this way is known as overloading that's what you want to do when weight-training. Physiologically, when you lift enough weight to overload your muscles, you cause tiny tears in the muscle fibers. When they regenerate, the muscles become incrementally stronger. Not only will you be able to lift more in the gym, everyday activities will quickly become...

Guidelines for exercise athletes bodybuilders those already exercising

First let me get the easiest group out of the way first the folks who are already on an established exercise program, the athletes, bodybuilders and obsessed exercisers dieters (I'd expect most of these folks to be in category 1, category 2 if they got sloppy in the off-season). You should keep up your training program but the total volume and frequency of your training should be cut way back you simply won't have the recovery capacity on so few calories. Basically, I'd say cut weight training back to maybe once every 3-4 days (or twice a week) or so, doing a full body workout with a few heavy sets per bodypart in the 6-8 repetition range. This will give you the best strength and LBM maintenance on this diet. If you wanted to do a little bit of high rep work (12-15 reps) at the very start of the diet to deplete muscle glycogen and enhance fat oxidation (see my Ultimate Diet 2.0 for more information on this), that wouldn't be a terrible idea either. Yes, I know that full body workouts...

Muscle Agent 7 Muscle Gaining Methods Jason Ferruggia

And for good reason, he himself has gained 15 plus pounds of muscle in as little as a few years naturally Here are just a few of the muscle gaining secrets he exposes The problem with all of the most popular muscle building advice. This is something you must know about. Without this information, you run the risk of letting all of the popular muscle advice take you on a journey of very bad overtraining. Jason will set the record straight and keep you from wasting your time or your money. He let all his guns go off so much that I had to have some names of popular gurus edited out so that no one got offended. 3 easy things you can do for huge recovery. Most people have no clue how to recover from a muscle building workout. Jason breaks it down in some simple, easy yet insanely effective ways. Maybe it's because more people have walked on the moon than have succeeded and made a living doing what Anthony does. His recent natural muscle building supplement...

Chris Dickerson Bodybuilding Photo

Olympia 1983

A Coach Poliquin has examined the training routines of bodybuilders over the past 40 years in reaching his present conclusions and recommendations. Shown here is 1982 Mr. Olympia Chris Dickerson ot age 44. A Coach Poliquin has examined the training routines of bodybuilders over the past 40 years in reaching his present conclusions and recommendations. Shown here is 1982 Mr. Olympia Chris Dickerson ot age 44.

Lost Secrets From The Golden Age Of Bodybuilding

So often, as athletes, we look forward to the next scientific breakthrough. What is the latest technique or diet plan that will make all the difference We try esoteric training routines, experiment with timing the intake of food and supplements, and anxiously await hearing what this year's Mr. Endorsement for Hire says is the best way to build 21 inch arms. Yet, people so often forget the axiom, the only thing new under the sun is what has been forgotten. How true. There is very little anyone has to say that hasn't been said already. But the simplistic poignancy of that statement somehow gets lost in our natural desire for progress. If something has already been done, it isn't progressive, right Not necessarily. Many great inventions have been based on concepts that had already been in existence. Television is an extension of the technology obtained from radio and photography. Computers are a progression from television. The music we listen to is still based on the formulas used...

Can You Gain Muscle Without Gaining

Whether or not a person can gain muscle mass without gaining fat is a controversial question. For many bodybuilders and athletes, the prospect of gaining muscle mass without gaining fat seems too good to be true. Professional bodybuilders often fluctuate between 20 and 50 pounds of weight on- and off-season. Off-season, they desperately try to gain weight (i.e., muscle and fat), while on-season they try to shed excess body fat and achieve lean muscle gains. However, there are downsides to this method. First, gaining fat during the off-season may cause the formation of stubborn fat tissue. Thus, it may become increasingly difficult in future seasons to lose fat and reach maximum definition. Second, the on-season, which consists of about four to six months of a reduced-calorie, low-carb diet, may adversely affect thyroid hormone functions and slow the basal metabolic rate. Such a long and grueling diet can also adversely affect steroid hormone synthesis. Bodybuilders may lose overall...

Strength Training Induces A Higher Metabolic Rate

The term strength training refers to developing muscle strength and endurance through resistance training. Muscle strength refers to a one-time maximum effort of force that one applies in an isolated movement of a single muscle group. Technically defined, muscle endurance is the ability of muscles to apply a sub-maximal force repeatedly or to be exercised over an extended period of time. Common exercises that build both muscular endurance and strength are push-ups, sit-ups, chin-ups, a variety of machine exercises, and lifting of free weights. Strength training will prevent muscle tissue from declining as you get older. Contrary to popular myth, however, strength training will not make you bulky unless you set up a strenuous program that's geared to that particular purpose. Scientists have only recently begun to recognize this benefit of anaerobic exercise. Training for muscular strength has long been popular among bodybuilders and professional athletes, but it is only now finding its...

Myth Aerobics is better for shaping up than weight training Fact To transform your physique you must train with weights

Walking around the block or simply climbing a flight of stairs is better than just sitting there doing nothing. But the best form of exercise, for reshaping your body, is weight training. Through resistance training, you can also significantly increase your metabolic rate the rate at which your body burns fat. As you may already know, when you gain muscle, your body requires more energy to maintain that new muscle. Fat weight doesn't require any energy at all to maintain it just sits there. That's why weight training is even superior to aerobic exercise for people who want to lose fat It addresses the core of the problem the rate at which your body uses energy. With weight training, you not only burn fat but you can also change the shape of your body you can build wider shoulders, so your waist looks more So even though aerobic exercise does help burn fat, when it comes to transforming your body, proper weight training can't be beat.

Tip 1 Weight Training Resistance Training

Although your aim may be to lose fat rather than build muscle, everybody likes a lean and toned body, and that's what weight training (resistance training) will accomplish. 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. As you can plainly see, resistance training is essential to fat loss and maintaining lean body mass (muscle). The truth is, if a person has limited time for either weight training or aerobics, I would recommend the weight training over the aerobics. Several recent studies have found that resistance training maintains resting metabolic rate (RMR) better than aerobics and studies have shown resistance training is far superior to aerobics for maintaining the metabolically active tissue we need (muscle ) for a superior fat burning metabolism while on a diet. Lean muscle mass is the active tissue that burns calories and maintains our metabolic rate. Weight...

Is There a Role for High GI carbs for Bodybuilders and other Athletes

After all the high GI carb bashing I just did, the reader might think there is no place for them in the bodybuilders diet. This assumption would be wrong. Some bodybuilders will eat a high GI meal such as a bowl of white rice or corn flakes in skim milk, and drink a protein shake consisting of whey with it or mix a carb drink with a few scoops of protein powder.

Basics of Weight Training

Before engaging in any form of weight training, warm-up on a cardio machine for 5 minutes prior to hitting the weights. You do not want to start cold. You will not be as strong or as energetic. Warm-up for 5 minutes and then begin your weight training. 5. Each heavy set will consist of four to six repetitions. This lower rep range is extremely important. For either men or women, you must stay with low reps in order to gain any lean muscle. A muscle will only grow and get stronger if it is forced to do so. This is our way of forcing it. As we lower the amount of times we have to lift a weight, we should in turn be able to increase the amount of weight lifted. More reps at a lighter weight will not do it. If you can lift ten repetitions on your heavy sets, then they are not heavy the weight is too light to create overload and muscle fiber stimulation. I often ask people why it is they perform ten repetitions throughout a workout and they truly cannot give me an answer. They either read...

Strength Training to the Rescue

While it is common knowledge that aerobic exercise is crucial in helping the overweight shed unwanted pounds, a growing portion of the research in the field of health and fitness suggests that strength training plays an especially important role. Wayne L. Wescott, Ph.D., a physician and author of several popular fitness books as well as a former YMCA fitness director, is one of the leading proponents of strength training. His research the results of which are consistent with my own findings shows that dieters who engage in both strength-training exercise and aerobic exercise lose significantly more weight than those who limit themselves to aerobic exercise alone. This greater weight loss in those who take up strength training stems from a combination of greater expenditure of calories and a heightened metabolism that burns fat throughout the day. lose reduces our RMR by up to fifty calories a day. That's bad, and we need to retake control by replacing that lost muscle mass via a...

Alternative Nutrition and Bodybuilding

'Alternative nutrition' may be defined as using non-conventional approaches and formulas in your diet, including formulas and regimens which do not have formal backing of conventional doctors and practitioners. There is a huge overlap, however, between alternative and conventional nutrition. I have already covered many 'alternative' products involved in bodybuilding nutrition, but as this is such vast subject, I felt it was necessary to mention the role of alternative nutrition in bodybuilding in a chapter of its own. By now you should have a comprehensive understanding of bodybuilding nutrition. Many alternative supplements have been discussed earlier in this section along with more conventional products. I hope that you will be able to make your own judgements about 'alternative' products, if not, I hope you will know where to find out more information.

Contest bodybuilders

Contest bodybuilding is as much a test of extreme willpower as of anything else. Frankly, it's not healthy to starve the body down to such super low bodyfat percentages (a male will commonly need to be 3-4 bodyfat to compete a female 7-9 ). But, as it is part of the sport, it is a necessary evil. Normally, contest bodybuilders will follow a progressively more restrictive diet starting 12 or more weeks out from their show. However, sometimes they get behind schedule and need to get caught up. Maybe they were fatter than they thought to begin with, maybe it's their first show and they don't know their body well enough, maybe their coach is just an incompetent. Any number of things can throw off a contest diet and getting into shape sometimes takes extreme measures. Crash dieting can get a bodybuilder back on track, or at least closer to making contest shape.


This is one of the best conditioning exercises available. Burpees will fatigue the upper and lower body while simultaneously developing stamina and explosive power. If you compete as a combat athlete, be sure to include these in your conditioning program. Also see STOP, DROP, AND ROLL on page 98.

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Our lives have come a long way from the Stone Age, and we are quite thankful for the variousĀ  technological advancements that have brought us so far. We still have a long way to go, but the place we are right now is quite commendable too.

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