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
HALF OFF Special Has Been Fixed....
So, I could go into a long description of the technical difficulties that occurred in the previous 7 Minute Muscle Half Off Special offer that I alerted you to earlier in the week in the post "how short is your workout
", but I don't see the point.
7 Minute Muscle is simply one of the best muscle building programs that I've ever had the pleasure to experience.
The half off special
was an offer by where by if you followed me on twitter, you'd get the program at 50% off the normal price, and also receive a free carb rotation cookbook.
Well, it was... um,
lets just say "it was buggered"
It wasn't the offer or the tweet a sale interface, but rather human error in that something was hard coded into the page for testing.
So, with a GOOD NUMBER of responses from everyone about how they couldn't see the special price, we got into the guts of it and found the error.
As a way of making it up to you, Jon Benson (the author of 7 Minute Muscle) is now offering it at 50% off until the end of the sale without having to do anything else.
Simply go here...
===> 7 Minute Muscle for HALF Price
and you'll get the free carb rotation cookbook AND the special 7 Minute Muscle price.
This is until Saturday at Midnight, and that's it.
We're both terribly sorry for all the trouble and creating the huge amount of email responses about it being broken. (thanks to all who emailed back about it)
Labels: Muscle, muscle building, Weight Gain, workout-programs
How SHORT Is Your Workout?
How long does your workout have to be to get the optimal results in muscle mass as well as the fat burning benefits? Should it be as long as a 2 hours so that you get a “great workout”, only as long as an hour? It should actually be no longer than 45 minutes and if it is, you’re not training with enough intensity. It should be shorter, not longer. The question the becomes “How short should your workout be to receive the best muscle building stimulus?
” 45 minutes? 30 minutes? 15 minutes? How about as low as just 7 minutes
?[NOTE: this was a 5 day special that ended Sunday May 24th. This Half price sale is over]
I began my muscle building workout program back in 1991 when I was at my lowest weight of 187. At the time, I trained at home and my workout lasted about an hour.
I eventually outgrew my home gym and began training at the gym. My workouts grew to be over 2 hours in length with 30 minutes of that being abdominal training alone.
I trained 5 days a week, Monday through Friday, but by Friday, I was often too exhausted or just not interested any longer. I battled fatigue, burnout, low sex drive and was sick a lot of the time.
Fast forward 17 years.
I saw this 7 minute muscle workout
routine that Jon Benson was talking about and to be honest thought it was so stupid. 3 minute abs and a complete muscle building workout in 7 minutes.
Then I listened to his “How It Works
” audio, and thought ”hmmmmm”
Then I heard from a very fit friend who said she collapsed during one of the workouts from exhaustion and then thought "what the hell is this thing?" and "I have to have a serious look at it"
In January, I began using the it and got gains in strength and size very quickly from using the very short 7 minute routines.
I found that it was the most efficient thing I’ve ever done, not only in the time spent in the gym, but in the way it works. I’m able to sufficiently stimulate my muscle groups in the short 7 minutes and then walk out of the gym.
I’m saving a lot of time and I’m getting results.
I track all my workouts so I know when I’m progressing and by how much. In a couple of instances, I’ve had a 35% increase in strength from one week to the next.
I’m actually INTERESTED in going to the gym again, fascinated by the results and crave my workouts. Yes, I crave them again.
In February, following a week off in Vegas, I progressed to the second stage of the program which doubles the workout time to 14 minutes (two of the 7 minute routines back to back) and in some cases added in a portion of the 3rd stage.
I can split the 14 minutes into two workout sessions, one in the am and one in the afternoon, or if it’s a rushed day, I can do it all in one session.
The other day, I was out for lunch with some buddies and one said "holy shit, you’re packing on some upper body size"
That was great for the ego, let me tell you.
7 Minute Muscle for Half Price
If you’re short on time, want to change up your current weight loss workout program, or have NEVER done a workout ever before in your life, this program is for you. For the next 5 days, I can offer the seven minute muscle workout for HALF price if you follow me on twitter.
===> Follow Me On Twitter
If I didn’t tell you about this amazing half price sale, I wouldn’t be doing my job, and I’d never hear the end of it from my readers and subscribers (who I told about it on Saturday when I first heard)
I’ve had a lot of feedback since I began talking about it on facebook that "it sounds good but it’s too much money."
Not for the next 5 days.
Like I said, when I first heard of it, I thought "How can this be possible in just a short 7 minutes" but in fact, the science behind it is sound.
We THINK we need to spend 45 minutes or more in the gym so that we’re *really* working our muscles, when in fact, more is often not better. In fact, most of the time, more is not better.
It was when I began training every other day that I got my best results and my best gains.
Well, this 7 minute muscle program takes that to a whole new level.
With this program, there are three stages, and each lasting a whopping 7 minutes (plus 3 minutes of abs). The idea behind it is that you’re getting the benefits of a 45 minute workout in just 7 minutes resulting in enough stimulus to make the muscle grow while at the same time reducing the impact on your central nervous system so that you’re not stressing your immune system.
It’s NOT easy, but it’s NOT heavy and hard either.
In fact, the 7 minute muscle workout is probably the easiest way to get started in weight training for the obese individual.
It DOES require a gym, but other than that, it’s very straight forward and designed to move your forward ever single workout. There were some weeks where I had a 33% increase in my strength from the week previous.
So here’s the great part now:
I have been given access to a 50% off coupon, so that YOU can get this program at HALF the price, but it’s only for the rest of this week.
I believe there are only 5 days left, so you have to act quickly.What’s the catch? …..
It involves twitter.
The half off coupon is available to anyone who follows me on twitter using this special interface. The tweet a sale
interface allows me to offer the coupon to people who are use it to follow me.
Yes, you have to use the tweet a sale interface because it's what tracks who's following and who gets the coupon.
If you don’t have a twitter account, simply create one, they’re free, then follow me on twitter
and voila, you will be sent to the special promotion page where you will get your coupon.
As a free gift as well, you will have access to a Carb Rotation Cookbook.
1. Follow me on twitter
(create a new twitter account
if you have to)
2. get your 7 Minute Muscle Workout program
3. as a free gift, get your Carb Rotation cookbook
4. say hello to me on twitter and I’ll follow you back.
That’s it.[NOTE: this was a 5 day special that ended Sunday May 24th. This Half price sale is over]
If you want to know more but haven’t heard it yet, have a listen to the How the 7 Minute Muscle Workout Works
Or read more about it at 7 Minute Muscle Workout
It comes with a complete video training guide too, detailing how the workouts should look. No reason that someone completely new to weight training couldn’t get started right away.
The Seven Minute Muscle Workout is fantastic for anyone who’s short on time and still wants to get in a serious muscle building workout, moms who are short on time, anyone wanting to break up the monotony of their current workout, or even first time weight trainers who want to build muscle so they can look better, feel stronger and burn more fat.
Labels: exercise, fitness, Muscle, muscle building, workout-programs
A Solution for Hardgainers and Ectomorphs
There was a time in my life when I was underweight believe it or not. I desperately wanted to gain weight after my 300 pound weight loss, and having no where to start, I just began. Thankfully, my body type is an Endomorph / Mesomorph and has an easier time gaining weight than the Ectomorph.
If you’re not familiar with the names Ectomorph, Mesomorph or Endomorph, they’re used to describe body types. Mesomorph and Endomorphs are on the larger end of the scale – from naturally muscular and fit like a natural body builder and then moving through the body types that gain weight easily (think Santa Claus or John Goodman). If you’re overweight, your most likely Endomorph.
Ectomorphs are Hardgainers
Ectomorph are on the smaller end of the scale. They are small framed body types and have a hard time gaining muscle. They are sometimes referred to as “hardgainers”
I certainly did not struggle gaining nearly 60 pounds, even while on a primarily vegetarian diet, but I DO understand how the hard gainer must feel wanting to be bigger while working his ass off and not getting ahead. I
If you’re an Ectomorph hardgainer and have done any sort of research about what to do about it, I’m sure you’ve heard that you’re not eating enough and that you’re not lifting heavy enough.
Well, most of the people giving you that advice is wrong. They’re a completely different body type and respond differently. They have no business telling you what to eat and how to train because what THEY do has nothing to do with YOUR body type.
Why would an Ectomorph listen to advice from a Mesomorph? That’s like a chess master giving advice to someone playing a video game. They’re both games, but they require a different approach and each have different needs or skills.
The Ectomorph has to train differently and eat differently than the Mesomorph. It’s NOT about protein and food overload.
Gaining muscle is totally possible, so all is not lost. There are a number of ectomorphs who’ve gotten muscular before you. I see it happen all the time. It’s just a matter of knowing what to do and then putting in the work. It’s the same for fat loss. It’s not impossible, but you have to have a system in place to achieve your goals and a roadmap to get you there. A step by step program if you will.
The picture to the right is of a muscular Ectomorph. He’s got the small frame but has packed on the muscle. He’s certainly not going to win Mr Olympia, but I’m sure he’s proud to take his shirt off in public.
Hardgainer Diet Plan
Jeff Anderson has figured out the science behind gaining weight and put it into a package that makes sense. It’s a 3 step system. Easy as pie, well except for the lifting part.
I’ve seen it and I approve of the science behind it. There’s nothing tricky, nothing fishy at all – just a specific type of training and a highly specific type of eating to accompany it.
Hardgainer Project X is being released on the 19th of May, but Jeff wants you to know what it’s all about, so he has a free eBook and MP3 to give you
Go to the Hard Gainer Project X
website and get your free report and MP3.
See the before pictures of his 6 guys who have been testing this for him there too.
If you've EVER struggled with gaining weight and building muscle, this report will open your eyes and give you a sense of RELIEF that it's NOT because you weren't training ENOUGH...
...it's because you were training WRONG!
Labels: ectomorph, hardgainer, Muscle, muscle building
Fitness Bailout Like You've NEVER Seen Before
If you’re a living breathing man or woman who wants to lose weight, one common denominator that you MUST have in order to do it as a rapid fat loss program
is to build muscle
, massive amounts of muscle. Nick Nilsson
is definitely one of the leaders in the field of muscle building and has taken on the name of "The Mad Scientist".
Nick creates state of the art muscle building programs for the advanced and elite level fitness enthusiasts that kick the crap out of your endurance threshold.
Quite frankly, his programs scare me
But they work.
They work like you’ve never experienced before, packing on between 6 to 9 pounds of muscle in as little as 28 days
Training programs designed for adding slabs of muscle to your abdominals, adding size to your butt (glutes), rapid muscle building , exercise programs you’ve never heard of before, and his rapid fat loss program Metabolic Surge.Here’s the great news…
Save 50% on all his courses for this week only!
In the Fitness Blowout of the Year
, Nick is slashing his prices and letting his courses go for 50% off the regular low price.
Nick never really did charge for what his courses were worth, and instead focused on giving more to the athlete than he ever expected. Then, for this week only, as his Fitness Bailout, he’s taking another 50% off. Grab these courses right now
So, for ONE WEEK ONLY
, get these 5 courses: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.
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.Gluteus to the Maximus – Add Inches To Your Butt Quick
This is an ebook about building larger, firmer, rounder glutes as quickly as possible. It contains exercises, programs and training advice targeted specifically to building up this area of the body. Not just “any type of training”, this very specialized approach, that Nick shares with you, will turn your body into a glute-building machine. Your glutes will have no choice but to grow bigger, rounder and firmer very quickly.The Best Ab Exercises You’ve Never Heard Of
It’s a book about unique and innovative exercises devoted entirely to the abdominal area. It contains information on 77 extraordinary new exercises including pictures, videos, tricks for performing them, and common errors to avoid. The Best Exercises You’ve Never Heard Of
Just like Nick’s approach to abdominal exercises you’ve never heard of, this time he teaches you how to get maximum value out of every rep you do for specific body part training. Never waste another minute in the gym – get the most value for your time. The Best Exercises You've Never Heard Of" can help you get far more results without any more effort than you're putting in right now.Listen very carefully…
In order to receive the correct information on the 50% off pricing deal for this week, Nick is asking that you sign up for the free sample exercises. Go to the web site for each program, and enter for the sample exercises. You will be sent a link to get your program at the extremely low price, Nick’s Fitness Bailout Rock Bottom Pricing.
If you’re a subscriber to my newsletter, you’ll know that I kick started this year with a challenge to get you moving and exercising more. It continues with these special rates.Learning something new allows us to grow stronger mentally as well as physically and these targeted training programs will teach you fundamental principles that take your body to the next level. Make 2009 the year of your best body ever!
As I said, I’ve laid out my training program for the next 8 months leading up to my wedding in September and both Muscle Explosion
and Metabolic Surge
are part of it. I’m going to see if my Fiance will be willing to push herself even further and incorporate the Gluteus Maximus program as well (shhhh… don’t tell her I’m thinking about this).
Take advantage of the free offers on each of the program pages, sign up for the free exercise examples and training information. Each website has clear instructions on how to take advantage of that.
I would love to hear your feedback about the programs as well. Email me or leave a comment.
Labels: fat loss, Muscle, muscle building, nick-nilsson, weight-loss
How To Build Muscle Fast
I've been reading more about green smoothies
, the debate about VitaMix vs BlendTec blenders as well as strength training. It's been a vegetarian nutrition sort of day for me.
Jason Ferruggia, suspected vegetarian body builder / strength trainer (I'll do more research on it) had this to say in an article about how to build muscle fast
Productive mass building workouts are centered on one concept and one concept only; progressive overload. You have to consistently get stronger and lift more weight and do more reps if you ever want to get bigger. Doing the same thing repeatedly will get you absolutely nowhere and is a complete waste of your time.
Also, you need to be sure that you are using big, compound exercises like squats, deadlifts and chin ups with heavy weights. Don’t waste your time with isolation exercises and pumping techniques that do nothing to help you build muscle fast.
Next, you need to be sure your diet is in order. This means that you are eating copious amounts of food every 2-3 hours. Going longer than this without a meal will impede your progress and you will never get huge. You should be focusing on organic whole foods such as grains, fruits, vegetables, nuts and seeds for the majority of your calories. The rest of your intake should be made up of clean sources of protein like eggs and fish.
I'm liking what I'm reading about him. We both agree on milk not being designed for humans, and he eats in vegetarian restaurants, so I'm suspecting that more research will turn up a whole foods diet filled with vegetarian nutrition.
Asked this question: What is the single most important thing you can do at the gym to ensure that you will continually get bigger and stronger?
He answers: It’s very simple. The most important thing you can do each and every single time you go to the gym is try to set a PR (personal record) on every lift you do. That’s it. What this means is that you should always be trying do either do more reps with the same weight (within reason, any sets above 12 on most upper body exercises and 15-20 reps on lower body exercises will do nothing to stimulate muscle growth) or more weight for the same number of reps. Doing the same thing that you have done in a previous workout will do absolutely nothing to help you get bigger and stronger.
THAT is something I don't do enough of, what about you?
From his bio: Jason Ferruggia
is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.
Read more about his muscle building program
Labels: fitness, jason-ferruggia, Muscle, muscle building, vegetarian
Why Is 1 Pound Of Muscle So Very Important?
Strength Training builds lean muscle, the most metabolically active tissue in your body.
Join me this week when I share my insights on how to burn the calories of running 3-4 miles a day, 7 days a week without running at all.Listen for the Key Moment:
At rest, 1 lb of lean muscle tissue burns up to 25 times or more calories than a
pound of fat.
Labels: Metabolism, Muscle, Shawn Phillips, Start Strong