Advanced Bodybuilding Principles
by Paul Becker of Truly Huge
This is a technique for when you reach failure in a set but you have your training partner help you 'force' out 2 or 3 more reps by taking some of the weight. These can be helpful to break a sticking point.
Negatives provide the muscle with eccentric tension, that is lengthening of the muscle while under tension. For example this occurs when lowering the weights in a bench press or barbell curl. This negative stage should be controlled and slow. You can also have your partner assist in the raising of the weight in order to perform more negatives.
Where the concentric portion should be explosive, the eccentric should be controlled and slow. A count of 1 while going up and a 2 to 3 count while lowering.
These are two or more exercises performed in a row with no rest
[Rob's Note : I wrote about supersets for maximum muscle stimulation
a few months ago where it applies to fat loss
This is used to completely exhaust the muscle. When you reach failure on the set remove a small amount of weight and do some more reps. Again when failure is met remove some more weight. This should be done only on the last set for that exercise.
[Rob's note: this is also know as "running the rack"]
This is a series of half reps performed at the lower, middle and upper section of the full movement. Traditionally it is 7 reps in each section giving a total of 21 reps in a set.
[Rob's note: for instance, during the side laterals, one might raise the weight from your waist to a 45 degree angle for 7 reps, then 7 reps of full range (lowest position to 90 degrees), then complete the last 7 reps using just the top of the range of motion (from 45 degrees to 90 degrees). I do this exact set of 21's while kneeling on a stability ball which works the core at the same time as the shoulders. Doing it while balancing on the ball requires strict form.
Another example might be the bench press. While fresh, do the bottom portion of the press from chest to half way for 7, then full presses for 7, then when getting tired, press only the top portion of the movement, from half way to the top for 7]
Labels: Bodybuilding, Muscle, muscle building
Build Muscle Fast and Rapid Fat Loss (for free)
Who wants to build muscle fast while getting a rapid fat loss result at the same time?
Yesterday I told you about Nick Nilsson’s Fitness Bailout Sale
where he’s slashed his prices by 50% for FIVE days – this week only, Monday through Friday.
Read about the fat loss and muscle building programs from yesterday’s post.Get Them For Free
As a special treat, I’ve teamed up with Nick to give away one copy a day to a lucky commenter. Leave a comment on each blog post all week long (not this blog, my other blog) and tell me why you MUST have these programs.
Over the weekend I’ll decided who wins based on how inspirational your comment is.
I’m giving away one program each day, so make sure you subscribe so you don’t miss out.
The first two give aways are:Metabolic Surge – Rapid Fat Loss
Designed for the trained athlete to get rid of the last bit of fat you’ve been holding onto. Blast through it and get to the muscle in no time at all. I incorporate one very specific principle from this course on a weekly basis, whether I’m following it strictly or not. This is truly one of THE most effective training programs you can do if you're looking to burn fat fast while keeping and even building muscle mass.
Leave a comment on the Metabolic Surge
Muscle Explosion – 28 Days to Maximum Muscle Mass
This is a powerful program for building muscle as FAST as possible. It's a 28 day program that utilizes cutting-edge training and nutritional techniques to help trainers blast through training plateaus and gain 5 to 10 lbs of muscle in just 4 weeks. I will be using Muscle Explosion as part of my Body Transformation contest I’m currently involved in to get ready for my fall wedding. I EXPECT a gain of 8 pounds of muscle in the 28 days.
Leave a comment on the Muscle Explosion Rapid Muscle Building
program giveaway page.One last comment...
You do not want to miss out on this ultra low price on all Nick’s programs
. Nick knows how to add muscle mass to anyone’s body. For those willing to put in the effort anyway.Seriously...
They're already highly under priced for their value and he's chopped another 50% off. Go get them
Labels: Bodybuilding, fat loss, muscle building, nick-nilsson
Tips And Advice For Bodybuilders
by Bob Paris
1. Training with weights is much more than just swinging weights around. In order to be successful and avoid injury, you must learn to feel muscles being focused on.
2. Perfect exercise form is more important to your progress than lifting the heaviest weight you can pick up.
3. The combination of weight training, aerobics, good nutrition and motivational exercises is synergistic - the outcome from the combination far exceeds the result that would be experienced if any of the elements were left out.
4. Dietary supplements cannot make up for a poor diet. You must first develop a clean, balanced eating strategy that suits your goals and metabolism. Follow it diligently before even considering adding supplementation.
5. If you break your workout or nutrition plan, you should get right back on track. You shouldn't beat yourself up over it. Just pick up where you left off and move on.
6. There are several different ways to grow stronger in your workouts.
Increasing the amount of weight used is only one.
7. All of your goals for a flawless body should be rooted in the reality of your body structure and your ability to invest time and effort.
8. You've learned how to visualize your flawless body in action. That vision is the drawing board on which you can sketch further images of success.
9. "Just do it now" is a personal rallying cry that will get you to push forward when you feel like doing anything else in the world rather than training and eating clean.
10. Through perfecting your exercise form, you've learned the difference between appropriate pain, such as the burn in the muscle, and injurious pain.
11. Positive thinking can plant emotional success messages. The process has begun to replace negative body images with high self-esteem.
12. You know now that you can do it. You have the ability to physically control your body through exercise and nutrition.
13. Rest and recuperation are as essential to your gains as the exercise itself.
14. Yo-yo, crash dieting never works.
15. You've learned to use positive failure as a guideline for when a set is complete. You've used focus and concentration to give your fullest power to each set.
These 15 tips for bodybuilders are from Bob Paris' 1993 book Flawless. I especially like tip #7 "All of your goals for a flawless body should be rooted in the reality of your body structure and your ability to invest time and effort
Many times we beat ourselves up for not getting to our goals fast enough, when in reality, we really don't have the ability to invest the kind of time to training that is required. I believe we have to work with what we've got and set realistic goals based on our ability to train the way we need to and to supply our body with the raw materials needed for growth.
If we can't afford the quality or quantity of nutrition, nor the time to invest in training, set new goals.
I also like #12 "You know now that you can do it. You have the ability to physically control your body through exercise and nutrition"
. You KNOW you can do it, it's just a matter of actually taking action and putting in the effort. Nothing happens until you take action on that which you want and desire. How much time do we spend getting ready to do something, or thinking that we need to know more about a subject before we actually begin. Taking action has power in it. You know what you need to do and you know that you can do it. Simply begin.
Labels: Bodybuilding, fitness, tips
Beginner Weight Training Program
I sent out an email to my subscribers asking for their opinion about what it is they wanted to learn more about.
It was overwhelmingly in favor of these top 6 items
1. Weight Loss Information
2. Weight Loss Tips
3. Fitness and Exercise Information
4. Exercise and Fitness Tips
5. Natural Health Information
6. Whole Food Recipes and Cooking Tips
Well, I’m happy to see those results because they’re all related. Natural health principle’s including whole foods, improving digestion and elimination, reducing stress and becoming more active in both weight bearing exercise as well as cardiovascular exercise all result in a healthy lean body.
Cleansing and Detoxification came in #7 on the list and will be a primary focus of my new book Fat Loss Fundamentals.
Of the 25 questions I asked, it’s #8 that is why I’m writing this post.
I’ve recently come across a great resource that I’d like to offer you for free.
There is no investment except for that of your time, which is required but I think you'll agree that anything valuable is worth your time and effort and than includes the body you want.
If it's a fit, lean, healthy body, then this is for you
When people first approach me and ask me for assistance in their weight or health and want to know what to do about it, I usually reply with a question:
"What do YOU think you need to do?"
Most people already know the answer.
It’s a change in lifestyle including beginning an exercise program and a change in eating habits from processed foods to whole foods.
In the survey I included a question asking about what sort of exercise and fitness
information my subscribers wanted.
I had no idea where they were at in their weight training program,so I asked.
I asked three specific questions ...
- Exercise programs and examples for beginners?
- Exercise programs and examples for intermediate?
- Exercise programs and examples for advanced?
The 8th most important thing they wanted to know about, of 25 questions asked was
Beginner Weight Training Exercise Program and ExamplesWhat if I told you that I could offer you a 7 day intro to a beginner weight training program, with no catches, that you can repeat at no cost and zero risk?
What if the 7 day course included pictures and videos of the 15 exercises, showing you how to perform them?What if the 7 day course included ready to print workout journals that you can use over and over again at no cost?
What if this zero cost 7 day intro came with a shopping list taking you by the hand and guiding you through the best proteins, carbohydrates, fruits, veggies and fats for you to stock your cupboards with?
If you had access to the exercise videos, the exercise logs, the shopping list listing all the fruits, veggies, fats and proteins, would you make use of it?
My friend Rich Tweten
is a personal trainer from Vancouver who
took his No Fat Lies 90 Day Rapid and Permanent Fat Loss Solution
program and paired it down to the very basics for this FREE 7 day introduction
so that you could take action and get started
You’ve heard me talking about the movie The Secret a lot.
Not only have I seen it numerous times, but I’ve worked personally with at least 2 of the teachers. I even ran a contest giving away 4 copies of the book "the Attractor Factor" by one of the teachers, Joe Vitale.
The secret to "The Secret" is taking action.
You put out your intention to the Universe, God, whatever you want to call it, then when presented with an opportunity, your only duty is to Jump, to take action!
Well, you asked for beginner weight training
information and now you’ve got the opportunity.
I just want to repeat it again, that there is "no charge
Rich has coached many clients including Kristen Daltan who starred in Stephen King’s "the dead zone" and played Jack Nicholson’s "girl" in the 2006 movie "The Departed" which won an oscar for Best Picture and writes a column for Fitness Experts, a fitness magazine distributed across Canada.
In short, he knows his stuff and is completely dedicated to his clients getting results.
Let me summarize what it is you’re getting in this beginner weight training program
- 15 videos showing the exercises and how to perform them
- Exercise Journals - Ready to print and use over and over
- Examples workouts
- The Ultimate shopping list
- Three 20 minute cardio burn workouts
That’s 7 days of workouts all at zero cost.
Wait, 3 days of weight training and 3 days of cardio burn workouts does not equal 7 days of workouts.
What’s up with that?
The 7th day is a secret. You’ll have to get the course to find out what happens on the 7th day, but let me say this:
If you’re subscribed to my blog, you’ll have heard that Jessie began a 6 day a week weight training and cardio program from scratch knowing nothing about exercise, food or the gym. In fact, she was afraid of the gym, but she busted through that fear because she knew she had to take action.
She took her 4 kids for a day trip to two local gyms and then bought a membership.
She’s dropping between 2 and 4 pounds a week steady, week in and week out and writing about her experience on my blog.
If Jessie can do this with 4 kids, what’s stopping you?
You’ve asked for this and now you’ve got your opportunity to take action
There is NOTHING stopping you.
It's all FREE.
If this is what you want, then this is time to take action on it and get started.
Click Here To Get The Free Beginner Weight Training Program
One of my favorite quotes is by Johan Von Goeth 1749 – 1832
Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness, concerning all acts of initiative (and creation). There is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and material assistance which no man could have dreamed would have come his way. Whatever you can do or dream you can,.... begin it! Boldness has genius, power and magic in it.Take Action - Get The 90 Day No Fat Lies Intro Weight Training Program For Free
PS. a subscriber recently asked me a question about why I haven’t written my own book yet and about being able to trust the people I refer. I would not refer them if I didn’t know them, their integrity or their ability to put forth a product that they stand behind and that I know works. You’re trusting me and I’m not about to blow that trust by offering a shit product.
My passion is natural health and fitness. I love working out and I see it’s incredible importance in getting the body you truly desire. I'm not passionate about writing about it however, so that’s where Rich comes in. He’s passionate about it and I don’t have to re-invent the wheel. Get the 7 day primer . Take action
PPS: Rich’s 7 Day Beginner Workout Primer is almost exactly the same routine I began with myself after I lost 300 pounds, but I had to create my own journals rather than having them pre-made for me like Rich doesGet The Program Here
Labels: Bodybuilding, exercise, fat loss, muscle building, Natural Weight Loss
How Important Is Self Confidence?
By Zach Bashore
author of No BS Bodybuilding
aka Bodybuilding for the Average Joe
Having high self-confidence is important because it gives you the mind set that what you are doing is the right way and nobody's negative opinion about you can change that. Most high levels of self confidence comes from past successes and also the ability to believe in oneself. In order to perform at your highest potential, high self confidence must be in place.
Every successful person has a plan, a plan to become better at whatever they do in the future. That is where high self-confidence comes in handy. You don't want to start the day not knowing what you want out of it. Instead, you should be controlling every minute, using that time as a means for improvement.
There is a downside to being successful and that is being expected to perform at that same great level at all times. This takes maturity on your part but you should use this as motivation. When great things are expected from you, expect more respect from others at work, home, and even social outings. People will start to trust you and come to you if they want positive advice. It is one of the greatest feelings in the world knowing that you are expected to be the best because if you fail, you at least have the ability to rebound and not make the same mistakes again.
Developing high self-confidence takes a lot of practice and the rate of improvement will depend on the individual. Anyone can increase their confidence levels by doing something small that they are good at. Just be careful not to jump the gun and try doing too much. This will leave you with nothing and the worst confidence killer you can think of.
Labels: Bodybuilding, Bulking, Cutting, Zach Bashore
Are You Bulking Or Cutting?
By Zach Bashore
author of No BS Bodybuilding
aka Bodybuilding for the Average Joe
Very few people possess the knowledge needed to successfully gain muscle or lose fat. A person may know how to lose fat but most of you don't know how to keep all of your hard earned muscle in the process. On the flip side, you may know how to gain muscle, but you need to learn how to gain this muscle without the fear of fat gain. I am going to discuss the basics of bulking and cutting and hopefully give you the knowledge needed to complete your next bulking or cutting diet.
Bulking is simply eating more calories than what you are used to eating, but it`s not as simple as it seems. Your calories need to be from healthy bodybuilding foods and not from junk foods like pizza, chips, and cookies. The other hard part of bulking is determining your BMR or basal metabolic Rate.(Your BMR is basically the number of calories you'd burn if you stayed in bed all day.) To start, you should eat 500 calories over maintenance everyday. If you your gaining to much fat after a week reduce that number to 300. If you seem to not be getting any bigger then you should increase that number to 700 calories.
While cutting, your prime concern should be keeping muscle loss to a minimum. That is why you don`t want to crash diet and try losing weight to fast or you're most likely going to lose most of your hard earned muscle. To start, you should lower your calories from your BMR to roughly 300 fewer calories a day. You can change that number according to the results but 300 is a good number to start out at. You can either eat less food or do more cardiovascular exercise to burn these calories. How you do it will depend on the individual.
Some bodybuilders like to bulk up to the size of elephants before they decide that they`ve gained to much fat, and then they go on a cutting diet. Others seem to always be sporting a low bodyfat percentage year round and slowly gain muscle as time goes on. Again, how you go about it will depend on personal preference. I always try to stay relatively lean even during the off season because I cannot stand the thought of gaining fat.
So can I gain muscle while losing bodyfat as well? Some bodybuilders genetics allow for this while most of us sit in awe wondering how they did it. The use of steroids allow for fat loss and muscle gain at the same time but they are illegal and have unhealthy side effects.
You need to decide what you want to do with your body right now.
Do you carry around to much fat, are you to skinny, to small in the upper body? All of these factors determine what you decide to do with yourself. You are the only one responsible for the results you receive.
Labels: Bodybuilding, Bulking, Cutting, Zach Bashore