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This blog unlocks the secrets to gaining lean muscle mass. |
| Protein Powder, The Skinny Guy's Guide To Protein Powder | 1st October 2009, 17:37 |
| So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutated, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and are they healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also: * Supports red blood cell production * Boosts your immune system * Keeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross. How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?" Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window. SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window. Whey Protein Versus Whey Isolate: Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost. SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Conclusion I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet. ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.xtrememusclenow.com' target='_blank'>www.xtrememusclenow.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. ---------------------------------------------- Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| Protein Powder, The Skinny Guy's Guide To Protein Powder | 1st October 2009, 17:37 |
| So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutated, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and are they healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also: * Supports red blood cell production * Boosts your immune system * Keeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross. How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?" Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window. SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window. Whey Protein Versus Whey Isolate: Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost. SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Conclusion I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet. ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.xtrememusclenow.com' target='_blank'>[url]www.xtrememusclenow.com[/url] He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. ---------------------------------------------- Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| Protein Powder, The Skinny Guy's Guide To Protein Powder | 1st October 2009, 17:36 |
| So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutated, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree. The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and are they healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also: * Supports red blood cell production * Boosts your immune system * Keeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross. How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?" Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window. SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout. Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window. Whey Protein Versus Whey Isolate: Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost. SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. Conclusion I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet. ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.xtrememusclenow.com' target='_blank'>www.xtrememusclenow.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. ---------------------------------------------- Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| Why Weight Lifting Is An Exercise That Delivers Top Health Benefits | 1st October 2009, 17:28 |
| While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you… Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress. Increased Bone Density Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future. Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run. Decreased Frequency of Injuries When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities. If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there. Reduction of Health Related Risks Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems Prevention of Fat Gain The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is. Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky. This is most certainly not the case. Let’s look at an analogy to gain an understanding of this. Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks. Who’s going to build the bigger house? The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders. It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place. You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth. So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body. When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined. Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer. ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.xtrememusclenow.com. -------------------------------------------- Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| How to Avoid Over-training to Maximize Muscle Growth | 1st October 2009, 17:21 |
| Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss. Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains. This couldn't be any further from the truth however... Training too much, or at too high of an intensity will lead to over-training. Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout. The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article. The Effects of Over-Training on Bodybuilders First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place. The Effects of Over-training on the Nervous System Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways: * Higher resting heart rate * Weak appetite * High blood pressure * Weight loss * Trouble sleeping * Increased metabolic rate * Irritability * Early onset of fatigue If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible. The Effects of Over-training on Hormone Levels Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress. Over-training has been show to: * Decrease testosterone levels * Decrease thyroxine levels * Increase cortisol levels The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue. The Effects of Over-training on the Immune System perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria. Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably. The Effects of Over-training on the Metabolic System Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore: * Micro tears in the muscle * Chronically depleted glycogen levels * Slow, weak muscle contractions * Depleted creatine phosphate stores * Excessive accumulation of lactic acid * Extreme DOMS (delayed onset muscle soreness) * Tendon and connective tissue damage So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program. Now let's take a look at the different types of over-training, and what we can do to prevent it. Is it Worse to Over-Train With Cardio or Weight Training? Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training. Here are some of the reasons why: * In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! * Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. * It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily. The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious. How do I Determine if I'm Over-training? Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off. If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag. Another variable you can use to determine if you are over-training is by tracking the performance of your workouts. Has your physical performance improved compared to your last workout? For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout. How Can I Prevent Over-training? n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail. Correct Training Volume Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout. You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts. This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely. As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it! There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session. Proper Nutrition Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue. Here are some dietary recommendations that will limit the chance of over-training: * Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss. * Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolis[url][/url]e muscle tissue. * Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry. * Have the largest meal of the day within an hour after your workout. Do this every single workout! * Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals. * Eat every 2-3 hours to ensure that your body remains in an anabolic state. * Keep glycogen levels at full capacity to inhibit muscle tissue breakdown. Rest & Recovery Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days. ---------------------------------- About the Author: Vince Delmonte is a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hard gainer at www.xtrememusclenow.com Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support. --------------------------------------------- Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss. Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains. This couldn't be any further from the truth however... Training too much, or at too high of an intensity will lead to over-training. Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout. The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article. The Effects of Over-Training on Bodybuilders First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place. The Effects of Over-training on the Nervous System Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways: * Higher resting heart rate * Weak appetite * High blood pressure * Weight loss * Trouble sleeping * Increased metabolic rate * Irritability * Early onset of fatigue If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible. The Effects of Over-training on Hormone Levels Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress. Over-training has been show to: * Decrease testosterone levels * Decrease thyroxine levels * Increase cortisol levels The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue. The Effects of Over-training on the Immune System perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria. Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably. The Effects of Over-training on the Metabolic System Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore: * Micro tears in the muscle * Chronically depleted glycogen levels * Slow, weak muscle contractions * Depleted creatine phosphate stores * Excessive accumulation of lactic acid * Extreme DOMS (delayed onset muscle soreness) * Tendon and connective tissue damage So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program. Now let's take a look at the different types of over-training, and what we can do to prevent it. Is it Worse to Over-Train With Cardio or Weight Training? Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training. Here are some of the reasons why: * In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle! * Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks. * It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids. I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily. The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious. How do I Determine if I'm Over-training? Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off. If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag. Another variable you can use to determine if you are over-training is by tracking the performance of your workouts. Has your physical performance improved compared to your last workout? For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout. How Can I Prevent Over-training? n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail. Correct Training Volume Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout. You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts. This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely. As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it! There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session. Proper Nutrition Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue. Here are some dietary recommendations that will limit the chance of over-training: * Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss. * Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue. * Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry. * Have the largest meal of the day within an hour after your workout. Do this every single workout! * Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals. * Eat every 2-3 hours to ensure that your body remains in an anabolic state. * Keep glycogen levels at full capacity to inhibit muscle tissue breakdown. Rest & Recovery Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days. ---------------------------------- About the Author: Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer. Vince's program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support. ----------------------------------------------------- Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| Defeat Your Skinny Genetics and Own 2008: The 1 +1 Skinny Guy Transformation Program | 22nd September 2009, 22:07 |
| By Vince DelMonte(www.xtrememusclenow.com) It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn't pack it on successfully last year, what makes you think this year is going to be any different? Seriously? Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn't it? I thought so. So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different? Give me a amen if you have decided that 2008 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I'll take care of you, providing you with the best skinny guy transformation program. My Own Skinny Guy Experience Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular 'before and after' pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life... Skinny Guys Must Play By A Different Set Of Rules As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot! Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hard gainers success. Training to get bigger and more muscular, that is - your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008. Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you've read this far, you won't be making that mistake this year! Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength * Strength training is incredibly taxing on the body's central nervous system. Increasing your central nervous system's work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength. * Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over - especially on those lagging body parts! * Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy. * Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing him to curl much more weight on his curling exercises. * Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again. * Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets. * Strength training leads to progressive overload. If you are thinking, "But I don't care how much I can lift. All I care about is not being skinny anymore and building a good physique. I'm not a power lifter or bodybuilder." I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress. Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year? How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say - not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you! The 1 + 1 Skinny Guy Strength Program Stage 1: 4 x 4 Strength Phase Week 1-3 Monday Exercise Work Sets Speed Rest Back Squats 4 x 4 311 2-3 m Bench Press 4 x 4 311 2-3 m Bent Over Rows 4 x 4 311 2-3 m Upright Rows 2 x 20 211 1 m Calve Raises 2 x 20 211 1 m Wednesday Exercise Work Sets Speed Rest Lunges 4 x 12-15 311 2-3 m Stiff Leg Deadlifts 4 x 12-15 311 2-3 m Dips 4 x failure 311 1 m Chin Ups 4 x failure 311 1 m Weighted Abdominal Work 3 x 30 211 1 m Friday Exercise Work Sets Speed Rest Deadlifts 4 x 4 311 2-3 m Military Presses 4 x 4 311 2-3 m Wide Grip Pull Ups 4 x 4 311 2-3 m Barbell Shrugs 2 x 20 211 1 m Calve Raises 2 x 20 211 1 m Stage 2 - 5 x 5 Strength Phase Weeks 4-6 Monday Exercise Work Sets Speed Rest Back Squats 5 x 5 311 2-3 m Stiff-Leg Deadlifts 5 x 5 311 2-3 m Barbell Curls 5 x 5 311 2-3 m Barbell Shrugs 3 x 30 311 1 m Calf raises 3 x 30 311 1 m Tuesday Exercise Work Sets Speed Rest Dumbell Bench Presses 5 x 5 311 2-3 m Barbell Rows 5 x 5 311 2-3 m Dumbell Shoulder Presses 5 x 5 311 2-3 m Weighted Abdominal Work 3x 30 211 1 m Thursday Exercise Work Sets Speed Rest Deadlifts 5 x 5 311 2-3 m Lunges 5 x 5 311 2-3 m Close Grip Presses 5 x 5 311 2-3 m Barbell Shrugs 3 x 30 311 1 m Calve Raises 3 x 30 311 1 m Thursday Exercise Work Sets Speed Rest Incline Bench Presses 5 x 5 311 2-3 m Seated Row 5 x 5 311 2-3 m Military Presses 5 x 5 311 2-3 m Weighted Abdominal Work 3 x 30 211 1 m Stage 3 - 6 x 6 Strength Phase Weeks 7-9 Monday Exercise Work Sets Speed Rest Back Squats 6 x 6 311 2-3 m Bench Press 6 x 6 311 2-3 m Bent Over Rows 6 x 6 311 2-3 m Upright Rows 3 x 15 311 1 m Calve Raises 3 x 15 311 1 m Wednesday Exercise Work Sets Speed Rest Lunges 4 x 8-12 311 2-3 m Stiff Leg Deadlifts 4 x 8-12 311 2-3 m Dips 4 x failure 311 1 m Chin Ups 4 x failure 311 1 m Weighted Abdominal Work 3 x 30 211 1 m Friday Exercise Work Sets Speed Rest Deadlifts 6 x 6 311 2-3 m Military Presses 6 x 6 311 2-3 m Wide Grip Pull Ups 6 x 6 311 2-3 m Barbell Shrugs 3 x 15 211 1 m Calve Raises 3 x 15 211 1 m Stage 4 - 7 x 7 Strength Phase Weeks 9-12 Monday Exercise Work Sets Speed Rest Back Squats 7 x 7 311 2-3 m Stiff-Leg Deadlifts 7 x 7 311 2-3 m Barbell Curls 7 x 7 311 2-3 m Barbell Shrugs 3 x 30 311 1 m Calf raises 3 x 30 311 1 m Tuesday Exercise Work Sets Speed Rest Dumbell Bench Presses 7 x 7 311 2-3 m Barbell Rows 7 x 7 311 2-3 m Dumbell Shoulder Presses 7 x 7 311 2-3 m Weighted Abdominal Work 3 x 30 211 1 m Thursday Exercise Work Sets Speed Rest Deadlifts 7 x 7 311 2-3 m Lunges 7 x 7 311 2-3 m Close Grip Presses 7 x 7 311 2-3 m Barbell Shrugs 3 x 30 311 1 m Calve Raises 3 x 30 311 1 m Friday Exercise Work Sets Speed Rest Incline Bench Presses 7 x 7 311 2-3 m Seated Row 7 x 7 311 2-3 m Military Presses 7 x 7 311 2-3 m Weighted Abdominal Work 2 x 20 211 1 m Weight Training Program Notes: * You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively. * You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively. * You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference. For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift - go for it. If you know you will get better results with dumbell's instead of barbells - don't be afraid to follow your instincts and be involved in the training process. * For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week. * I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period. e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus. * For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though. * The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps. * You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring. * The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches. * You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program. Cardiovascular and Flexibility Training Tips * During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following: o At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts. o Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim. o Incorporate the cardio work to enhance your muscle gain goals - not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don't try out for the soccer team at the same time you are trying to transform your body! o Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost. o Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury. Take The Challenge Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will! ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.xtrememusclenow.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. _________________________________________________________________________ Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| Top 49 Things I Learned In 2006 | 22nd September 2009, 22:03 |
| By Vince DelMonte(www.xtrememusclenow.com) Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results. The good news is that your taste buds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again. 1. Pull ups are better than pull downs. Duh. 2. You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone. 3. Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger. 4. John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less. 5. Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing." 6. The Sopranos and 24 are the best -bleep- shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode! 7. Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions. 8. The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!" 9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on... 10. I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off. 11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes... 12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life! 13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are. 14. Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome. 15. It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too. 16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys. 17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level. 18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best. 19. I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree. 20. Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking. 21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again. 22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results. 23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free. 24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury. 25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list. 26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life. 27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication. 28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts. 29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once. 30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed. 31. No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity. 32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue. 33. Write everything down. This will help clarify your goals and use the past to replicate the future. 34. Find a mentor. They will accelerate your learning and take you closer to your goal. 35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen. 36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains! 37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree. 38. I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge? 39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism. 40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls. 41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row. 42. Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes... 43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same. 44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work. 45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus. 46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting. 47. You don't know what you don't know. 48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning. 49. You will get the exact same thing this year if you keep doing the same thing you did last year. ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.xtrememusclenow.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. ______________________________________________________________________ Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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| Top 49 Things I Learned In 2006 | 22nd September 2009, 21:59 |
| By Vince DelMonte(www.xtrememusclenow.com) Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results. The good news is that your taste buds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again. 1. Pull ups are better than pull downs. Duh. 2. You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone. 3. Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger. 4. John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less. 5. Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing." 6. The Sopranos and 24 are the best -bleep- shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode! 7. Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions. 8. The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!" 9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on... 10. I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off. 11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes... 12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life! 13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are. 14. Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome. 15. It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too. 16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys. 17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level. 18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best. 19. I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree. 20. Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking. 21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again. 22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results. 23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free. 24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury. 25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list. 26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life. 27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication. 28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts. 29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once. 30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed. 31. No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity. 32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue. 33. Write everything down. This will help clarify your goals and use the past to replicate the future. 34. Find a mentor. They will accelerate your learning and take you closer to your goal. 35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen. 36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains! 37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree. 38. I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge? 39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism. 40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls. 41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row. 42. Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes... 43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same. 44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work. 45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus. 46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting. 47. You don't know what you don't know. 48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning. 49. You will get the exact same thing this year if you keep doing the same thing you did last year. ---------------------------------- About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.xtrememusclenow.com He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. ______________________________________________________________________ Tags: bodybuilding, weight gain, muscle, muscle groups, skinny guy, gain muscle fast, muscle fibers, hard gainer, muscle building, workouts, workout, build muscle lose fat, build muscle, building muscle, muscle building, muscle build,build muscle burn fat, fastest way to build muscle,muscle techniques,muscle building supplements,muscle building workout routines,muscle building 101,fast muscle building,teen muscle building,extreme muscle building,muscle building for skinny people,muscle building routine,muscle building nutrition,free muscle building routines,muscle building plan,muscle building fast,muscle building workout,muscle building schedule,muscle building exercises,building muscle mass,the truth about building muscle,building muscle fast,building muscle mass fast,building,muscle 101,building muscle routines,how to build muscle,how to build muscle fast,build muscle fast,how to build muscle massbuilding workouts,muscle building tips,muscle building exercises,muscle building book,muscle building books,muscle building program,muscle building products,muscle building |
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