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INTRODUCTION TO YOUR "PHYSIQUE TRANSFORMATION" JOURNEY
You are no doubt reading this course because you are sick and tired of wasting your money, wasting your time, wasting your energy, and you haven't reached a level of satisfaction with the way your body looks. Well, guess what?.... You finally hit the "mother load". I am here to reassure you that if you follow
every single technique I lay out in this program (training, nutritional, and mental), you will, without a doubt, build muscle on your body and your strength will skyrocket! This is no hype.....just what really works.
First of all, take your time in reading this course completely before putting any of the strategies to work. As of now, if you have been training consistently without a break for at least three months, I suggest that you take at least one week off from any type of training whatsoever. This is very important because after your one-week of complete rest, when you begin the muscle building program, your body will have been completely recuperated and will be ready for the new routine you're about to put it through. In the meantime, read this course several times so that you begin to fully grasp the information presented. As you read and apply the techniques in this course you will have to make sure you do one very crucial thing................. completely let go and abandon any pre-conceived ideas you may have. Purge your brain of all the concepts and tips that didn't get you anywhere. No matter how popular a certain technique is, it may not be one of the ones that will work for you. You may come across some things in this program that, at first glance, may surprise you, but everything I recommend I explain why it works. The information you will read in this eBook is going to blow you away. It completely goes against the hype and myths circulating around today. Read as if you have never read a magazine or book before.
When following this course, if you want to experience muscle and strength building success, you must follow every single section of this program. You can't just follow certain techniques and not others. This program is to be followed as a "whole". I did not begin to see progress until I put ALL the strategies (training, nutritional, and mental) together. You cannot follow the amount of sets I recommend and ignore the amount of reps or exercises, it will not work. I repeat, this program is to be followed as a whole for body building success.
100% effort, commitment, and consistency on your part is a must! If
you make it a habit of missing workouts you will not progress. If, while lifting weights, you do not give it 100%, you will not make your muscles grow. If you don't consistently eat what the program recommends day after day, week after week, you will not put on the weight you should. 100% effort, commitment, and consistency are absolutely necessary, it is of utmost importance to your
muscle building success.
I remember when I was training to try and get into the Cleveland Fire Department. I was doing my routine twice a week for 4 months, like "clockwork". I knew that I was going to be competing against thousands of other physically fit guys. I had my work cut out for me. I never missed a training session, even while working over 40 hours a week on air conditioners. In my heart I knew that even though I would be competing against guys who were quicker, bigger, and stronger than me, my commitment, consistency, and effort would be what would give me the advantage over them. I will never forget the words my recruiter told me, "Although there are 3000 guys competing, and maybe only 50 will get picked, every person that truly wants the job will get it!" That is because only a select few would actually put 100% effort, commitment, and consistency into getting the job; and how true it was! I was number 12 out of 3000 competing, and I trained less than 15 weeks, only twice a week. I completely focused on my goal and I never lost sight of what I wanted to accomplish. You must do the same. Focus on what you want out of your body. Visualize what you want your arms, chest, and body to look like. Then, do everything day in and day out to achieve your goals. Remember, 100% effort, commitment, and consistency!
Set goals! Take these next week of rest to know for yourself exactly what you
want out of your physique. Visualize. Picture yourself walking around with a nice sculpted chest, round shoulders, and strong, vascular arms. Tell yourself that you want to become that strong, muscular person. Know how much weight
you would like to be able to lift. Setting goals will turn a "routine" into an
You should look forward to your workouts. Pay attention to this next sentence: Setting goals will give you an incentive to stay on your routine week after week. I speak more about this in the Mind Over Matter section. Throughout this program you will notice that I share with you my personal experience with whatever topic I am writing about. I do this because I am sure that you will be able to relate to many of the same stories. Seeing my personal experience will also show you how I came about certain techniques and why they work. Plus, you will see that this program is not something that was developed by some out-of-shape guy in a lab coat, but instead, actually testing it on myself. My personal experience will show that it was developed by an average, working, husband, skinny guy.........ME.
If you have battled to put on size and weight and gain strength, this program is for you. This is what has put over 60 pounds of muscle on my
body, over 4 1/2 inches on my arms, and built tremendous strength. This program is for the naturally thin person, like you and me. Unlike other training programs that make you train for long periods, this program is built with the working, busy, family-oriented, career-minded, busy with school, with lots of other responsibilities individual, like you and me, in mind. I want to make you aware also that I don’t claim to have “invented” or “created” any new methods. Just about every method under sun has been around for years, some decades or longer. What I have done, however, is from over a decade of trial and error on myself, have been able to weed out all of the techniques that don’t work from the ones that do. The problem is that one particular system may be right on the money on a particular way of doing one particular thing (like the manner in which to perform sets or reps) but yet be way off on everything else, thus making the program as a whole worthless. Or the training may be okay at best, but the nutrition section is completely wrong. However, the way every training and eating technique has been either combined or tweaked by me to make it a thousand time more effective is different from ANYWHERE else, I guarantee it! Now, before we get into the nitty gritty of building muscle mass and gaining quality weight, to refresh your memory, let me quote something I wrote on my website: “I don’t do like other individuals that have books. They fill up their pages with a bunch of “filler” material. Not me. You aren't going to find a bunch of beautiful,
glossy little pictures on every single page (just 4 or 5). I don't fill up dozens of pages with pictures of how to do certain exercises (by and large, most of us pretty much already know how to perform the standard exercises). And you aren't going to find fancy, colorful borders and the like in this eBook. This eBook is nothing but pure muscle building / weight gaining information. “Meat and Potatoes”! It ain't pretty, but it'll get you big!!!” Like I stated on my website, GET READY FOR A MAJOR GROWTH SPURT!
(Disclaimer: As with any exercise, fitness, and bodybuilding program, you must consult your primary care physician before beginning / embarking and applying any information in this book, whether it be training, nutrition, and / or mental.) (COPYRIGHT: 2002-2008 by author / publisher, Jonathan Pèrez. All rights reserved. The material in this document may not be reproduced in whole or in part in any manner or form without prior written consent from the publisher / author.)
Training is a very confusing, cluttered topic. Pick up the latest magazine and I guarantee that you will read at least 2 to 3 articles that directly contradict each other in their training philosophy. One "expert" recommends doing 3 different
exercises, 2 sets each, 8-12 reps each. Others say to do 6 different exercises for 4 sets each at 4 to 6 reps. Some recommend short rests between sets, other recommend long rests. Some say train 3 times a week, others say train 5 times a week. So, which one is it!? This section, TRAINING, will put all of your questions to rest once and for all. Always remember, this is what works because I have proved it on myself and on many others. Before outlining specifics on amount of sets, reps, exercises, etc., there are a few truths that you MUST understand:
MUSCLE CAPACITY, TIME UNDER TENSION, and THE MUSCLE PUMP
Muscle Capacity is the amount of work you put your muscle through during a specific amount of time.
One thing you must keep in mind the entire time you read this book is that your main goal is to BUILD SIZE, TO GET BIGGER, TO BECOME MORE DEVELOPED. That is your # 1 goal. Muscle Capacity is 1 of the essential training factors that will help you succeed in building a muscular body. So, do you have to lift heavy weights to increase your muscle capacity? Yes and no! There is a big misconception nowadays as to what is actually considered "heavy weight". The more work your muscle does, the more reason it has to develop and get bigger, as a result of increasing muscle capacity (the amount of work a muscle does in a specific amount of time). A major key to building muscle mass is to concentrate more on forcing the muscle to lift for a HIGHER AMOUNT OF TIME, known as Time Under Tension. Now, why do I feel that time under tension is more important to concentrate on then using heavier and heavier weights week to week?
Lactic acid is what causes that “burning sensation” within the muscle you’re training. Once the fresh oxygen levels inside of a muscle drops. Why is this important to achieve. The "muscle pump" is the feeling you get when the muscle is being placed under constant tension. that also means that the muscle is no longer receiving any fresh oxygen.. and to get rid of any waste products being formed. overly-detailed explanation with all kinds of fancy big words. biceps. But suffice it is to say that just because a muscle is getting stronger does not mean that it is getting physically larger in size. If no fresh blood can get in. or “trapped”. making your muscles larger and tighter. they become filled with blood. Because the blood is now backed up. but I’m not. However. When your muscles become pumped.First off. inside of the muscle.. In the medical books this is called hyperemia. and further down I’ll explain why strength does not equal size. This is achieved by making the muscle stretch and / or contract for a high amount of time under tension. I can tell you right now that this not the case. To put it into simple terms (quoting from an article I wrote on this matter): . My friend. In order to build muscle and gain quality weight you have to cause certain mechanisms within the muscle being trained to take place. or anything else you’re training at the moment? I can go into a very long-winded. For some reason everyone seems to think that the way to build muscle mass is to simply lift more and more weight every time you work out. lifting heavy weights for 10 or less reps doesn’t stimulate very important factors to take place within the body. aka “the muscle pump”. creating a pump... that means that fresh blood cannot get in. The cutting off of fresh oxygen to the muscle and the build up of lactic acid within the muscle are 2 crucial factors that contributes to the building of more tissue. scientific-sounding. lactic acid forms.and the “burn” immediately follows. This substance is created when a muscle is being forced to work intensely the body begins to send a ton of blood to that area to provide much needed nutrients and oxygen. They feel that the stronger you get the bigger you’ll get. as the muscle continues to be placed under tension the blood begins to back up in that area. this lactic acid formation (burning sensation) and the cut off of oxygen deep within your pecs.
that amount of weight for that amount of reps will probably use up a certain amount of fibers. 175 pounds instead. and instead of only being able to perform that exercise for 5 reps you're now able to lift it 12 or 13 times. Now. two processes called muscle satellite cell proliferation and muscle satellite cell activation come into play as a result. growth hormone and IGF-1 are two of the main hormones that are responsible for building muscle mass. if you were to do this with. Thus. However. assist. The reason for this is because as you continue to perform rep after rep the muscle fibers begin to tire out and fatigue. all muscle fibers are called into play to help out…. Well. In addition. That's another reason why you have some of these guys who can lift extremely high amounts of weight but for only a couple of reps. But wait.slow-twitch. The more muscle fibers in a particular muscle that you are able to work the more growth you are going to induce. etc. Let's say that you can lift that amount of weight for 5 reps. by the end of that 12th or 13th rep you would have used up a much higher amount of muscular fibers than if you would have only performed 5 reps with a heavier weight. for example’s sake. It's because they haven't obligated or forced enough amount of muscular fibers to come into play. which is a little bit lighter. that will have caused many more fibers in that muscle to have to assist and come into play. when lactic acid forms in a muscle being trained. As a matter of fact. the greater the amount of growth hormone (HGH) and IGF-1 forms as a response to that. there’s more! As a result of lactic acid formation and low levels of blood oxygen within the muscle being trained. let's say that you are going to lift 200 pounds for a particular exercise. In order to continue performing more reps now additional fibers are going to have to come in.The more lactic acid that forms (…in other words. and help out the already fatigued and tired out fibers. for example. . these are two of the main substances that many bodybuilders and athletes inject to gain weight in the form of muscle tissue. These two processes are also important pieces of the muscle gaining process. As you may already know. fast-twitch. the greater the burning sensation and pain…). but they don't have that good of a muscular development in that area.
ensuring that you are triggering specific feedbacks from the trained muscle. No.again. If you're lifting an extremely light weight it's almost as if you're muscle is going to laugh at that weight. The weight you are lifting still has to be heavy enough that it is going to cause a large enough reaction inside of the muscle which will cause the fibers to have to fire to lift that amount of weight. and fibric responses to the increase of muscular lactic acid and the lack of fresh oxygen in the area all play a huge role in building a muscular physique.”.Now that doesn't mean that the higher the amount of reps you perform the more muscular fibers are going to be worked. one of the ways to achieve a higher time under tension). metabolic. resulting in a bigger muscle. using higher times under tension in your training is going to get you there much faster than lifting heavier weight for a lower amount of reps per set. again. is crucial in making sure that you are stimulating muscle weight gain from your workout program. The hormonal. So. There is more and more evidence pointing to the conclusion that if you want to gain weight and mass naturally. Here’s just one more proof of this in the ever-growing list: Baylor University just conducted a study. these are two totally different things. Some weight lifters feel that going heavy for single digit reps is what’s going to build muscle mass. as you may already know. Yet. such as the burning feeling. because it's so light it doesn't require that many fibers. Performing 600 reps is not what is going to give you the largest amount of muscle. Now. In this study. aka lactic acid formation. even though most people think that size and strength go hand in hand) is the way to go. many others believe the exact opposite: that lighter weights for double digit reps is the way to go (basically. Well. there's a limit. this is a big debate in the bodybuiding / fitness community. which some have referenced it as “Resistance exercise intensity does not differentially affect skeletal muscle myostatin gene expression but does increase serum myostatin propeptide levels. that tension times build muscle mass (not strength…. many un-biased scientists are starting to also feel this way. they took a group of weight trainers and had them go through .
and the other leg sets of 20 reps. take a look at your own physique. This is also another probable reason why powerlifters and Olympic lifters (which train with heavy weights for low reps) don’t have anywhere near the type of muscular development that a bodybuilder has. training with heavier weights for lower reps raises the levels of myostatin in the muscle being trained 3 times higher than lower weight for higher reps. following the myth that heavy weight for low reps is for mass could be exactly why you may not be seeing the results in the mirror that you were hoping for. What did they find? They discovered that the leg that performed the sets of 6 reps (low reps / heavier weight) had 3 times higher the amount of myostatin than the leg that performed sets of 20 reps (high reps / lighter weight). What they did was perform exercises like the leg press and the leg extension. according to this study. if gaining weight and building muscle mass is our goal. Remember. Myostatin is a protein that limits the amount of growth in muscle tissue and fibers. but on one leg they had them perform sets of 6 reps. (Make an honest evaluation of your current workout routine. you may be asking. and are reading this eBook. resulting in limited growth. . Chances are that if you are bodybuilder / weight trainer. We don’t want raised levels of this protein! So. then your main goal is to build muscle fast. not strength. The higher the amount of myostatin in a muscle. “What’s myostatin?”. For both legs they had them perform the same amount of sets and exercises. and see if this is the case with you). the less amount of size it can gain. we’re talking about building muscle mass and gaining weight naturally. The scientists then took blood samples and muscle biopsies of each leg after every workout training session. So. However. obviously. myostatin is our enemy. they did each exercise 1 leg at a time. Yet.several leg workouts.
Lifting for only a couple of reps (6-9 reps) doesn’t cause enough of a reaction in the muscle nor does it keep it under tension long enough to push enough blood in there. I still had a flat chest. was very difficult to pump up.Also. it was finally beginning to develop. that is a good indication that you aren't causing the fibers to work enough. Over time. That turned on a light in my head. Now. and instead I began doing higher reps (at least 12 reps). Also. and this is done by adding labile. Take me. Basically. training a muscle to the point of getting a pump will also have a muscle fiber stretching effect. They were. Think about it. much bigger and much more developed than the rest of my body. My chest. for example. on the other hand. I be getting very soon as to the two ways to get higher times under tension). The # 1 way to accomplish this is by getting a pump to the muscle. I decided to do my own experimenting. my arms were always getting pumped. Have you ever noticed that your best developed muscles are the ones that get pumped the easiest. (Don’t worry. which are temporary proteins. if you aren't doing enough reps to begin to push a certain amount of blood into the muscular tissue. Even though I was reading all over the magazines that you had to do heavy bench presses for a lower amount of reps to build your chest. one the main factors that determine how I work / train a muscle is to make sure that I get a good pump in the muscle using the heaviest weight possible for higher tension times. How quickly and efficiently you can get a muscular pump is a good indicator that you are doing and training that muscle correctly. one of the ways to make your muscle bigger is to make the fibers that make up your muscles larger. And the muscles that never seem to get a pump are the ones that are lagging. by far. After several weeks of training I finally noticed that my chest was responding. But. the constant stretching to the muscular fibers by a blood-pump will also assist in expanding and growing larger muscles! . even though I was able to lift very heavy weight for three or four reps. So I decided to stop lifting heavy for low reps. Since I began training. I noticed the UNDENIABLE relationship between getting a good pump and building size. without me even trying. And it was without a doubt my most UNDERdeveloped muscle.
For example. if today you are training your lats. Also. and never taken off. but you do need to know that this sheath is a “covering” of sorts. but your biceps are getting a slight pump. the greater the muscle pump. This a tissue that surrounds completely all muscles. A good way to understand this tissue is when you take a look at the tribes in Asia where it is a custom for the women to purposefully wear very small and tight shoes The purpose of this is so that as the girls become adults. The tighter that sheath that covers and surrounds the a muscle (as if you were to cover your biceps with a balloon-like material) the more restrictive it will be to the muscle.and doing it over and over again over the course of weeks. The fact that the shoes were so small and tight. Let the pump simply be a “gauge” that helps you determine how well you are targeting that particular muscle. I’m not going to get into what the function of it is because it really doesn’t pertain to what we’re talking about here (which is to get big.. literally restricts the growth of the female’s feet. their feet remain a very small size because of constantly wearing the overly restrictive shoes the entire lives. the more you’ll be stretching something called the myelin sheath. .. yet you feel nothing in the lats themselves. that’s an excellent indication that you are not correctly training your lats (whether you are using bad form or some other reason). resulting in less expansion and physical growth.It lets you know that you are correctly targeting the muscle. The same goes with the myelin sheath. the most effective way to stretch this myelin sheath so that it will give the muscle that it surrounds room to grow and expand is by creating the biggest muscular pump possible. months. Well. and get big now!). and years..
So. let me summarize what the main. biggest-bang-for-your-buck factors are if building / growing bigger muscles is your goal: MAJOR MUSCLE GROWING FACTORS (in regards to training) • • • • • • • • • • • • • A higher amount of time under tension Cutting off fresh oxygen from reaching the trained muscle The formation of lactic acid deep within the body part Hyperemia The body’s increase of growth hormone (HGH) The body’s increase of IGF-1 The body’s increase of testosterone (which also happens as a result) Muscle satellite cell proliferation and activation Causing all muscular fibers to come into play Labile Fiber stretching The lowering of myostatin Stretching of the myelin sheath Heavy weights for low reps achieve NONE of these muscle building factors! .
remember those?) and logging on through a Cable. To do this.Yes. Why is it that I can get very strong yet not get any bigger? There are yet even more very good reasons why it is that you can get very strong. when you are trying to first connect onto the internet using a modem.. telling it to contract or stretch.. push. or extend a weight. lift. the key point lies in these "signals" that are sent through the nerves. it sends a signal through the nerves to the muscle. I remember when I used to lift with a friend of mine that was with me in the Fire Training Academy. Also. Think about how long your typical “set” last. I’m referring to a set of anywhere between 5-10 reps. whenever you try to download something or open a .. These signals are like your internet connection. When you are trying to curl. you may get stronger. you’ll either have to lift for more reps than what you may be accostumed to or. thus making the muscle move to lift the weight.. The nervous system is what tells your muscles to lift a weight.. again. Broadband. I’m sure you know a ton of people that are strong as an ox. How long does that set actually last in terms of time under tension. yet aren’t very muscular.. I'm sure you've been able to experience logging onto the internet on a modem (yeah. but you won’t be signaling or setting into motion none of the muscle building factors we’ve just discussed. yet not get any bigger. for a longer time under tension (the amount of time you are obligating that body part to hold. So. but my chest was still flat as a board. that's one-thousand. But all of these sets where only done for 6-9 reps. it may take sometimes several minutes and even several tries. or lift an amount of weight). pull. your brain senses that the muscle is trying to lift that weight.yes.. Time yourself on a typical set one day.. There is a big difference between the two. I was leg pressing over 1000 pounds.. you do have to lift a high amount of weight but it must be for a HIGHER amount of TIME.. But my legs that entire time didn't get one inch bigger! I was also bench pressing 315 pounds. At that time. Lifting the heaviest weight possible that your body is capable of for a higher amount of time will cause your body and your muscle tissue to have to adapt to that much more than this being an extremely heavy weight for only 6 or 7 reps. However. First of all. Sure.you’ll be amazed at how short sets actually last.. or DSL connection.
.. the more force your muscles generate. But first. which will automatically raise the lactic acid levels in that body part. block the flow of oxygen. Once again..because a modem connection sends very weak or smaller signals to your computer... This man was strong enough that he could bench press approximately 500 pounds.... creating stronger nerve signals only strengthens the nervous system. or DSL internet. but would only use 225 pounds for higher reps.. When you download things... 600. and raise the lactic acid levels in the body within the same workout.. The signals sent from the brain through the nerves to the muscle are the same.it has nothing to do with making your muscle tissue bigger in size!! That is why you see some powerlifters who can bench press 500.. Cable. When you type in a web address the page shows up almost immediately.. FAILURE .. on the other hand.. after I briefly discuss other topics. I’ll detail what to actually do in the gym to be able to cause the greatest musclar pump. you're done sometimes in a matter of a seconds. let’s take 5 minutes to talk about.web page. it seems to take forever sometimes. An excellent example of this fact is the French bodybuilder Serge Nubret... The stronger these signals are. just in case you aren’t 100% clear on 2 or 3 very basic concepts.. Jonathan. now you sound like you’re contradicting yourself! On one side you say that you have to cut oxygen off from a muscle.. Broadband.. which results from no fresh blood being able to circulate into the muscle. meaning the more weight you can handle. yet the type of lifting that he performed resulted in him having one of the best developed chests of all time.. keep reading as further down..yet on the other side you go on and say that you have to create the biggest muscular pump possible.. connects almost instantly. yet they don't have the kind of chest size and development that many bodybuilders have.... or even 700 pounds for three or four reps. However.. or DSL connection provides is very strong.. This is because the signal that a Cable. Broadband.
It almost seems like your entire body is trembling. for 10 reps. After putting in your heart. This is because if you could do 14 reps. but you don’t have to reach it. You just completed a set. soul. REPS. You have reached the limit of your muscle. let's say you curled 80 pounds 10 times. If you are bench pressing. As long as you get to within 2 reps of failure you’ll be fine and assured that you’ve done well with that set. So if you bench press 10 times in one set. and then put the weight down. you would now be performing a second set. For example. In other words. You notice that you do a 11th rep with some difficulty. What is a set? Every time you perform a certain amount of reps. Muscular failure is when you get to a point in a set where you can no longer lift the weight. and 100% effort. but you manage to barely complete it. if failure for you on a certain exercise is 14 reps. You put the weights down. and FLEXING What is a repetition? Reps (or repetitions) are what make up a set. but you must get very close. your muscle basically gives out. So to answer the question: Get as close as possible to reaching failure. that "block" or group of reps makes up one set. It cannot complete that 13th rep. You have just reached what is called "muscular failure".To increase the size of the muscle. you did 10 reps. do I have to go to failure? Imagine you are in the middle of a set. you can go to 12 or 13 reps. You attempt a 13th rep. With each rep you do. The 12th rep is extremely hard to do. every time you raise and lower the bar you just did one rep. that pretty far from muscular failure. no matter how hard you try. but stopped after 8 reps. thus meaning the set was not challenging or intense enough. Hitting complete failure is not a requirement to building muscle. SETS. . your muscle is getting weaker and weaker. You are giving it all you've got. If after a couple minutes of rest you were to pick up that bar and begin curling again.
You are going to accomplish this by doing 2 very specific things when working out: 1.. that literally means 2 minutes without any rest whatsoever. So. we need to create the best muscular pump possible. our goal in the gym (or basement. it is being "contracted". which will then result in the increase of lactic acid being formed.. the "stretch" portion of a rep. feeling your calf flex. Again. that is the "contraction". that is the "stretch" position. The average. This is much more difficult than what it seems on paper. garage. Anytime a muscle is being flexed. or wherever you may pound the weights at) is to make sure no fresh blood reaches the muscle being worked.) Okay Jonathan. Now. Hold and flex hard the muscle in the contracted position for 2-3 minutes 2. again. There are huge arguments as to the amount of sets needed to build muscle. Perform 7 sets of 12 reps almost back to back Let me explain in detail: FIRST PHASE After having sufficiently warmed up the muscle you’ll be hitting that day (which I’ll explain later on how to warm up)... non-steroid using skinny individual has a body type that tries to keep as much muscle weight off of him / her as possible. I got you so far. when I say 2 minutes. Now go on ahead and finally tell me what I must do when I’m working out to ensure that I’m triggering every single one of the muscle building factors. If you are doing standing calf raises (or toe raises).(Now. Try flexing your biceps. like if you where trying to show .. When you go up on your toes. Also. obviously. Any part of a rep that puts any kind of stretch on the muscle is.. pick a weight that will only allow you to keep the muscle flexed or contracted for 2 minutes. the part of the rep when your heel is going towards the floor. let’s get back to the real "meat and potatoes" of training. the first thing you’ll need to do is pick an amount of weight that you’ll be able to hold in the “contracted” position for 2 minutes straight. finally.
what’s the purpose of simply holding it flexed. instead of performing your standard reps? And why no resting whatsoever. but that wasn’t effective when I tried it out. So.. which would be considered a true medical emergency by the body (a muscle that . As soon as he began to “unflex”. This.. The stopping of blood flow to the muscle will then result in the oxygen levels inside to drop and bottom out. Second.. However. contracting (flexing). But there’s one big thing you’ll have to do to make this work.you have to hold that flexed position for at least 2 minutes to allow enough time to pass for the oxygen levels to hit rock bottom and to really make those puppies burn! Barr only did / recommended a 10 second hold. Don’t be surprised if you even become short of breath on certain exercises. in turn.off. It’s almost as if the body over-reacts to the fact that blood was completely cut off from a muscle.. and hold it there. holding and flexing as hard as possible a muscle will cut off all blood flow to that body part.). he and those conducting the study discovered that whenever he flexed hard the muscle being tested all blood flow was instantly cut off from entering. blood quickly began to rush in... Dave Barr also noticed that once he began to unflex the muscle blood began rushing in to a much higher amount than normal. squeezing and flexing as hard as you possibly can for 2 minutes with no rest at all. Did you catch what went down? Basically. What he found was downright revealing! From the measurements gathered by the Doppler Ultrasound (which is a machine that’s similar to an EKG that records the amount of blood flowing or circulating inside of a muscle during stretching.. Now.. If you were to only flex an amount of weight for a couple of seconds you won’t be stopping blood flow to the muscle long enough to cause the oxygen to severely go down and the lactic acid to go up. or straighten out the muscle. etc. even if just for a couple of seconds? Author Dave Barr performed an experiment in which his own arterial blood flow was measured (by Doppler Ultrasound) during a bunch of different muscle contractions in order to demonstrate the different effect of each. yet another revealing finding. will cause lactic acid to go through the roof..which will then begin the start of almost all of the other muscle building factors. was that when the blood began to re-enter the muscle. we’ve just taken care of that aspect. it rushed in a much larger amount than before having flexed and held the muscle.
here’ the next phase: notice what happens as soon as the doctor or medic deflates the cuff? You feel an instant “rush” of warm. as if you were on stage at a bodybuilding competition. and only then. you where to take a dumbbell and flex your forearm as hard as possible.hence.. and immediately shoots an overabundance of fresh..has no blood and oxygen for very long periods of time will begin to die off). Again. “the muscle pump”. oxygen levels are falling. To then. and lactic acid is slowly going up. I’d like to credit David Barr for conducting the test and making it public.. (So. you must contantly strive to “outdo” your last performance.. That’s a sign that blood has been cut off from the forearm. Oxygen levels would fall and lactic acid would rise that much faster! Now.. Now. would . Anything less than 2 minutes simply does not cause enough of a “chain reaction” within the muscle. When the blood pressure cuff begins to fill up it cuts off the circulation to the rest of your arm. is to hold that weight an extra 15-30 seconds more than the time before.causing a nice... until you reach 3 minutes. mainly the forearm. fresh blood running to your forearm. Now. You are to only flex and squeeze the muscle for the entire 2 minutes. once more. That’s that “over-reaction” of sending blood to a muscle that’s been cut off from circulation that we’re after. As with everything.... in a typical rep fashion.. Keep in mind that all of this is happening while your arm is resting (since when you are getting your blood pressure taken you’re just resting the arm). nutrient and oxygen-rich blood to the poor muscle. you’ve just created a big in-rush of blood. What you’ll want to do. All credit for this goes to him). Imagine though how it would feel if.. as far as holding it for 2 minutes. Well. deep muscular pump!!! I’m sure you’ve experienced this phenomenon many times at the doctor’s office (please don’t tell me your one of “those” that only goes to the doctor’s when something is severely wrong). in order to force the body to have to continuously adapt. flexing for all to see and admire. while you have the blood pressure cuff on and inflated.. if you were to leave the cuff on there for a little longer you’ll begin to feel an ache in your forearm. Observe closely what happens to your arm when your blood pressure is taken (I see this all the time when I take patient’s BP at medical emergencies). you must not move the weight up and down. that’s something I discovered to make this technique work...
He has called this technique FST-7. So. since most compound exercises don’t allow for this type of training to be used efficiently. you are to select an amount of weight for the exercise that allows you to complete 12 reps (he says 8-12. isolation exercises are what you should use for this type of technique. your muscle should feel nice and full of blood. the following time.this is only the first phase! SECOND PHASE After you have finished your 2-3 minute flex.. you would aim for flexing 25 pounds 2 minutes and 15 seconds. The “7” refers to the number of sets involved in this technique. You can flex and hold in place 25 pounds for 2 minutes today. you hit 25 pounds for 3 minutes straight. For example. almost jelly-like (if you did it right and truly flexed as hard as you could the whole time without resting or cheating and if you used the correct amount of weight for that exercise). And you do so continuously in the same “outdoing” or “out performing’’ fashion. per workout. 25 pounds for 2 minutes and 45 seconds.. Now you are to rest for short period. Next time. Then. let say that you are doing bicep curls. you aim for 25 pounds for 2 minutes and 30 seconds.. will you raise the weight by 5 or 10 pounds. Basically. about 3 minutes or so. but I have found that 12 works much better) per set. you are to do only one 2-3 minute flex per muscle. and only then. Next time you train biceps. Then.. I explain in detail further down). and start again at the 2 minute mark. BUT. . The second phase of your training of that muscle for that workout will have you using a technique officially put together by bodybuilding competition diet and training guru Hany Rambod.you add more weight and go back down to flexing for 2 minutes straight. so all credit goes to him for this part. nothing written in stone. (By the way.. Complete one set of 12 reps. which stands for “fascial (another name for the myelin sheath) stretch training”. If you don’t already know what isolation and compound exercises are. After that.
Of course... You are now officially done for the day for that muscle... ... it would be somewhat stimulating to the muscle.. while phase two is the “knockout blow”! .so on and so forth until you have completed 7 sets... and began to signal the body to send an overabundance of blood to the trained muscle from the first phase. Now. you are creating an incredible. but that’s normal.. If you were to do only one phase or the other by themselves. Perform a third set of 12 reps. fiber expansion. Perform a second set of 12 reps. as I’ve found in my trials and errors. You’ll want to raise the amount of weight you use once you can perform at least the first 4-5 sets out of the 7 without having to drop the weight... when you come in phase two and perform 7 sets of 12 reps.. But when you combine the two.all wrapped up into one!!! You are getting the best of every muscle building factor by incorporating the two different techniques in the same workout.. all of this should take you no more than 15 minutes per muscle to complete!!! What’s the purpose of this technique. unbeatable “one-two punch”. myelin sheath (fascial) stretch. Just try to do it within 30-45 seconds. the second phase (as I like to call it)? Because you have dropped your oxygen levels. Rest for 30-45 seconds. you are simply pushing and squeezing even more blood into the area.. you may have to quickly lower the amount of weight your using halfway through your 7-set phase two.. Phase one is the “stunning jab”.. raised your lactic acid levels. Actually...creating a true muscle pump. your muscle is already in that mode...Rest for 30-45 seconds. with only 30-45 seconds of rest in between sets. Rest for 30-45 seconds..
How fast do you perform these reps during phase two? On one end you see guys who participate in what are called "explosive" reps. THE MORE DEVELOPMENT YOU’LL GET OUT OF THE MUSCLE. Here’s the thing. If you were to do your reps at a slow speed you would be forced to have to use a much lighter weight. 50 pounds is going to make your biceps grow much faster than 20. you have fans of the "super-slow" reps. . On the other hand. Too fast a speed and you will end up using momentum to help you lift the weight and you risk injury. Go fast enough to use as much weight as possible while maintaining good form. and obligate the muscle to generate the most amount of force. but if we had to. perform each rep at a good.curling 20 pounds slowly up and down. What’s going to make your biceps bigger………. or curling 50 pounds at a fast pace??????? Well. you basically want to take about 1 second to raise the weight. which leads to the greatest growth. engage as many fibers as possible. our goal when performing reps is to cause the most amount of fibers to work. which will result in LESS fibers coming into play. 20 pounds or 50 pounds??????? Clearly. which is driving the weights up as quickly as possible. controlled speed. Too slow a speed will mean you have to use too light of a weight. WHILE USING GOOD FORM. THE MORE WEIGHT YOU CAN USE THE MORE FIBERS ARE GOING TO BE WORKED. I have found that to properly increase muscle capacity. but not too slow either. Plain and simple. However. and about 1-2 seconds to lower. Obviously. Not too fast. which is taking up to 10 seconds to raise the weights and about 6 seconds to lower. using a lot of momentum. you don’t want that. you don’t want to be going so fast that you are actually “throwing” the weight around. quick. which leads to more of the muscle being stimulated. which of the two weights is going to force more fibers to work. We can’t really place a “time” or “seconds” per rep.
they are in reality doing the exact opposite!!!! In most people’s eye’s their exercise form is pretty bad. with no pausing and squeezing. and he almost looks like he lets the weights drop on the way down when he’s doing any type of rowing exercise. natural. drugs. and thickest back around. stop and squeeze. etc.. and other factors allow them to be 3 times larger than the average person. I remember just recently reading an article in “Muscle and Fitness” that was interviewing bodybuilder Dennis James on how he trains. blah”. the concentric and eccentric. which. squeeze and contract. But you know what? They are pushing up some heavy weight. no slowing down. especially when he was training biceps and shoulders (seated dumbbell hammer curls and standing side lateral raises). with no pausing. etc. “UNBELIEVEABLE” and “COST OF REDEMPTION” ……he uses a lot of “body language”. slowing down..”. will result in less muscle stimulation. he was heaving those dumbbells up and down……no pausing……no squeezing……. it has been proven that fast reps. GENERATE MUCH MORE FORCE WITHIN THE MUSCLE than going slow. Yes. both on the positive and negative. etc. In that dvd. again. If you slow it down. however. but that is a big mistake. no pausing.In addition. In the article he recommends to. Take a look at Ronnie Coleman’s way of doing reps in his two training dvd’s. almost EVERY SINGLE ONE OF THEM does their reps very fast. again. Many believe you should “slow the weight on the way down” (the eccentric part of the rep). preparing for the 2004 Mr. genetics. strongest.”.he almost looks like he’s down right throwing the dumbbells and tbars around. etc.. blah. no body movement to assist you. Watch Arnold Schwarzenegger in the documentary “PUMPING IRON”…….. Take a look at most professional. Even with doing reps at a fast pace. blah. and successful recreational bodybuilders: again. It was just like “boom-boom-boom-boom-boom-boom”. But what was hilarious was that EXACT SAME WEEK I had seen his new dvd he came out with showing his training at GOLD’s GYM in Venice Beach. Olympia contest. all the magazines and websites say to do “slow and controlled movements. or squeezing.no slowing down. you are making your muscle generate LESS force. But when you actually see their training videos or see some footage on the internet. Yet the man has the largest. “go slow on the way done. they are still forcing the most amount of fibers to lift that poundage. Even when they interview bodybuilders as to how they do certain exercises they’ll say to “slow the weight on the way down. like a rapid-fire shotgun! .
You were born with that shape. it will not make the muscle grow or get as big as when doing 12 reps (the way I have described to do the set and reps). What you DO need to do is make it grow so you can see it. ligaments. the nervous system. Doing between 1 and 9 reps for a set will make the tendons.Sure. someone is going to read this and say. Aren't high reps for getting you "cut and defined" and "shaping" the muscle. That's why when a guy gets hurt trying to "max out" (seeing how much he can lift for 1 or 2 reps) usually it's a tendon or ligament that gets strained or snapped. This is why using slightly lighter weights actually builds more muscle. stronger. Think about it. However. the muscle's endurance will go up to adapt to the long amount of time it has to lift a weight. . and endurance? If for some reason you wanted to just increase muscle endurance. and not just your ligaments and tendons. the main thing in your body that is taking the majority of the load is the tendons and ligaments. not strength or growth. That amount of reps is best for endurance because since the amount of reps are that high. If you want your muscles to grow and get stronger. They all use boatloads of steroids!! That’s why they can get away with that!!!”. you have to use an amount of weight that is lighter in order to get your muscles into the picture also. and to a certain degree. why aren’t the bodybuilders that ALSO USE STEROIDS. then 20 or more reps is best. The amount of weight you would use for a high rep set like this would be too much lighter than normal. yet do “slow and controlled reps” bigger or more developed than those that do fast reps?????????? How does the amount of reps affect muscle strength. making the set less intense. 20 or more reps is not good for building strength or growth. growth. “Of course they can do their exercises like that. Then if that was the case. and not for building size? Many are under the misconception that high reps are only good for shaping and defining. the muscle. This is because when a weight is so heavy that you can only do a few reps. your muscle is already "shaped".
Don't be fooled by this myth either. Why not? Your muscle will not grow if you are getting help in lifting a weight from someone else. this is another myth. by itself! Don't do forced reps. . those would be "forced reps". What WILL get you "cut" and "defined" is lowering your body fat so that you can SEE the muscle. not fully extending your arms. For example. Your muscle grows from the work it does alone. let's say you are bench pressing. or size.Many think high reps will get you "cut" and "well-defined". If you were to have a training partner help or assist you to do another 2 or 3 reps. Weight lifting builds muscle. Should I do "forced reps" ? When you reach failure at the end of a set that means you can no longer lift the weight on your own. Instead of lifting the bar all the way up then bringing it all the way down to your chest. "Forced reps" will not work. and shaping" the muscle is about seeing as much of the muscle as possible. vascularity. definition. During phase two you are to do full reps. Getting "cut. and shape. Low reps (1-9) is not for "mass". with all its lines. defined. Should I do partials? "Partials" are only performing part of a rep. The above section had explained what you achieve when performing low reps. meaning getting rid of as much body fat that is covering it up as possible. all you do is go about half the way up and down. not partials. Are low reps for building mass? No. This would be a "partial" rep.
should you use more sets or exercises? No. How long should I pause in between each rep during phase two? You should perform each rep one after another. He was progressing every week. your body can still overtrain. As explained earlier. but just keep it moving. A fellow firefighter had been lifting for several years. Doing "negatives" means you are only doing half of the rep.. After I finally convinced him to try my routine. Even if you've trained for 10 years.Should I perform "negatives" ? "Negatives" are when you put more weight on than you could lift up and down on your own. supposedly if you could do just "negatives" then you can use more weight on the exercise... on the "negative" part of the rep. A partner would help you raise the weight on the "positive" or "concentric" portion of the rep. the concentric and the eccentric. Then you lower the weight on your own. The longer you pause. you aren't rushing through each rep. Don't torture yourself. your muscle responds when you work it completely. he immediately loved it. it has been proven that “negative-only” reps cause LESS muscular development than “positive AND negative” rep sets. No.. no pausing or “flexing”. keep the weight moving. Now he says he'll never go back to his old way of training. However. the positive and the negative. the more you will think about how difficult the set is. meaning you are doing half of the work. What if you're an "advanced" trainer. regardless of how long you have trained. The thought behind this is that since you are much stronger bringing the weight down. . all the way up and all the way down. on the "negative" or "eccentric" part of the rep. You should be moving in a good rhythmic pattern. which may rob you of an extra rep. Again.
The "eccentric" part of a rep is the same as a "negative". then that is the "positive". and RECUPERATION How often should I train the same muscle? . as you're bringing the weight up towards you. flexing. towards you. or coming together. Another way to look at it is whenever you are performing a rep. Same thing. scrunching up. when you push the bar up would be the "positive" portion of the rep. They all describe a part of the actual rep itself: Positive / Negative If you are bench pressing. would be the "negative" portion of the rep. you will build strength and muscle. different term. scrunching up. That is the "positive" portion of the rep. REST.If you follow the guidelines I've listed. Concentric / Eccentric The "concentric" part of a rep is the same as a "positive". You've probably come across the terms below before. TRAINING FREQUENCY. flexing. the bicep is tightening. When you are bringing the bar back down. if your muscle is tightening. When doing a bicep curl. Vice-versa for the "negative" part.
the body wants to keep as much weight off of us as possible. They would train each muscle several times per week. and grow from the workout.. When you look at bodybuilding history. is awesome for pure strength. blah. this whole "train a muscle only once a week" philosophy hasn't been around since day one. and 80's the majority of bodybuilders trained each muscle way more than just once a week. because I used believe this as well. training once a week. 60's. blah. for years I followed this advice. use all kinds of medical jargon. recover.lol) Here’s the thing: it doesn’t take a muscle a full week to recover. you know why that is? Because of the fact that you and I have average genetics. including muscle. This is another topic that I can write for 50 pages about. And what's interesting about this is that many feel today that the physiques of . but not enough stimulations for more growth. Well.. For the most muscular growth. like many HIT routines recommend. That means that if you trained your chest on Monday you don't train it again until next Monday. you should train every muscle AT LEAST TWICE A WEEK (Yet another controversial statement. recuperate.. 70's.Just about every single fitness / bodybuilding magazine recommends to train each muscle only once a week. I’ll just tell you what matters. To quote something I had written earlier this year: 99% of all weight training routines now-a-days recommend that you train a muscle once a week. Funny.. with a higher amount of volume and frequency.. They claim that any more than this will lead to overtraining. etc. The basis for this is that if you train a specific muscle intensely you must give it 5-6 days of complete rest in order for enough time to have gone by to allow that muscle group to repair.. everyday terms. blah. 50's. or even once ever 10-14 days. back in the 40's. I never. No. what directly relates to building muscle. and in simple.. etc. Decades ago. Sure. Well. ever saw any progress in my muscular development training a muscle once a week. and grow if more size is what you’re after.
then you must be . but it doesn't prove that it is more efficient for building size.. we need to see if in fact it's true that any more than once every week or once every 5-6 days would lead to the over-taxing of muscle group.. It seems to them that as long as you are gaining strength.... it is always tracking who gained more strength. Every time a study is mentioned that supposedly had several groups of individuals training.NOT who gained more weight and muscle size. these studies may prove that training "infrequently" may be more efficient for building muscular strength (. individuals like Mike Mentzer popularized cutting back drastically on training frequency.gaining strength or building size.... But is this really the case? Before we get into specifics as to the optimum training frequency to build the most amount of muscle mass at the quickest rate without overtraining or burning out. but it really wasn't until the mid-80's and 90's that training a muscle only once per week became the norm in bodybuilding circles.. Sure. have we seen major progress in people's muscular development and muscle weight gain??? Absolutely not! Because we've heard and read it thousands of times over the past 2 decades we all tend to think that training a muscle more than once a week will surely lead to overtraining. There's a huge difference between the two.. especially if you don't use anabolic steroids.. Take a real close look at the medical references cited in articles that recommend to only train a muscle once a week ("infrequently".those decades are of much higher quality than those of today. whenever they give the results of those groups. However.. as I'll also write about later on).growth... one training less than the other. as the proponents say)..and that in itself isn't really true either. The problem with evaluating what most articles / weight training routines recommend is that they are all going off of the pursuit of strength instead of size. Sure. since the masses began to cut down training a muscle to just once per week...
which then most assume leads to greater gains in physical size. Now. insulin.gaining size. Sometimes within hours. Another thing to consider is that most think that because your muscular strength may not fully recover its strength unless you give that body part several days of complete rest. Here’s the thing. IGF-1. you can’t go off of studies that allegedly prove that less frequent training leads to greater gains in strength…. on the other hand. nor can we conclude that just because training a muscle once a week may help you get stronger it will also make you bigger. Now. what is more important in the building of muscle mass and gaining weight…the nervous system or the endocrine system? By far. The endocrine system. is what controls the different hormones in your body. That’s why. etc. growth hormone. the nervous system takes much longer than the endocrine system to recover. you’ll have to realize that muscle strength does not equal muscle size. that it must also mean that your muscular size and development hasn’t completed it’s recovery-growth cycle either. . So. like testosterone. the endocrine system can recover rather quickly. In order to understand this concept. Right??? Hah! What a joke. Unlike the nervous system. yet still look the same in the mirror. Real life experience has proven time and time again that this isn't how it works in the "real world". the endocrine system. A stronger muscle is not necessarily a bigger muscle. first off in our "optimal frequency evalulation" is that we cannot go off of any of these scientific studies. again. along with being efficient at recruiting motor units and leverage mechanics…all of which have nothing to do with a muscle becoming larger in size. your nervous system is what controls the force signal that generates the power a muscle can exert. up to a week (sometimes more). Anyone that has ever worked out for a significant amount of time knows that you can get stronger and stronger every week. It’s more important to have high hormone levels to build up muscle than it is to have stronger nerve signals (that are pretty much just for lifting heavier weight).
the way and manner to train a muscle. doing nothing. if you stick to what I’ve explained above. dormant. like most other programs would have you.. (Seems like almost all other workout programs do things backwards…you get the strength gains first and faster than you do the size gains. This means that your muscle can grow in size at a faster rate than it can in strength. again.) I don’t know about you. when you train a muscle it increases it’s protein synthesis and uptake. It’s hormones…. meaning that is when that body part is in muscle building mode (to put into layman’s terms). That’s why you see so many individuals that they’ve been weight training for years. growth hormone. training only once a week would . Second. why not train it again within a couple of days? Why let your muscle just lay there. etc……the exact hormones that the endocrine system puts out! So. However. So. That’s why you may not gain strength as quickly if you train so frequently. realize that the human physiology systems that regulate muscular gain. much quicker than the nervous system.Doubtful? Ask yourself. like the endocrine system. a muscle is ready to be trained again in 48 hours. that would mean you are training it 2 times in 7 days.. could be stimulating it to grow again? Muscular fiber recovers much quicker than the nervous system does. if you do things right. but not bigger.like testosterone. you train a muscle twice a week. but strength is not our main goal. yet how often do strangers come up to them and ask them if they workout? Hardly ever.it’s size. If you were to never take a break. can recover quickly.. but I’d rather look like I can lift 600 pounds than to be able to actually lift it. what is it that professional bodybuilders that take steroids inject in order to build slabs of muscle mass? Is it “nerve enhancers”? No. First off. And in all reality. you aren’t going to overtrain to the point that you would actually need a week or more to recover. substances like insulin. as opposed to just once every 7 days. So.. phase one and phase two. yet not look like I even workout. because the bodybuilding workout plan they’ve been using may be making them stronger. this mode only lasts for about 36 hours...
How do I group up my workouts and on what days should I work out? In the grand scheme of things. or 52 times a year. New York. etc. lats. They are at it every day. This guy would perform 1000 push ups every night before going to bed. growth hormone.. IGF-1. Take a look at gymnasts. . for hours on end!!! Observe the humungous thighs and glutes on competitive skaters.almost every day..8 times a month and 104 times year. Some of these guys have the most best built and sculpted shoulders. Everyday they’re doing dips.. That’s why I say that you should train a muscle at least twice a week. chest.. feel free to hit a body part 3 times in that week. It’s challenging for me to give you a concrete. Seriously. Look at real life examples. day by day schedule.. the myelin sheath. 4 times a month. they are exercising those body parts every day. Hey.mean that you are only stretnching the fibers. If you have the time and energy. However.. if you were to train twice a week you would be giving your muscles twice the amount of muscle building factors. I have a friend that in his past was incarcirated Utica. with at least one day in between of rest. push ups. 4 days a week. They almost have nothing else to do. being consistent with your workouts day in and day out is what is going to bring you success. don’t take my word for it. 5 days a week. or on certain weeks.. etc. Do those guys only train on the parallel bars or rings just once a week? No.. hyperemia. It just so happens that his chest was by far his best muscle group by the time he got out of jail. chin ups. benching. for hours at a time! So much for the whole “you should only train a muscle once a week”!!!!!!!! And so much for the whole fear of “overtraining” thing. Same thing. and arms. the main thing is to hit each muscle you wish to train at least twice a week.. Prisoners train what seems like every day. signaling testosterone. Again. since I don’t know if your personal itinerary allows for training 3 days a week.
and the upper body days are going to be a little on the long side (this is why I recommend that you lift at least 4 days a week): MONDAY (Upper body) Chest Shoulders Biceps Triceps Back Forearms WEDNESDAY (Legs) Quads Hamstrings Calves FRIDAY (Upper body) Chest Shoulders Biceps Triceps Back Forearms SATURDAY Rest SUNDAY Rest MONDAY (repeat as from the week before) . and are working every muscle in your body.If you can only train 3 days a week. you may have to settle for being able to hit your lower body only once a week.
If you’re training 4 days a week, one possibility is: MONDAY Chest Shoulders Biceps Triceps Back
TUESDAY Quads Hamstrings Calves Forearms
THURSDAY Chest Shoulders Biceps Triceps Back
FRIDAY Quads Hamstrings Calves Forearms
MONDAY (repeat as from the week before)
If you are training 5 days a week, one possibility is: MONDAY Chest Shoulders Biceps Triceps Back
TUESDAY Quads Hamstrings Calves Forearms
WEDNESDAY (Any body part you’d like to possibly hit a 3rd time, perhaps one of your more “lagging / stubborn” muscle groups)
THURSDAY Chest Shoulders Biceps Triceps Back
FRIDAY Quads Hamstrings Calves Forearms
MONDAY (repeat as from the week before)
If I'm working out more than one muscle group on the same day, how long do I rest in between one muscle group and the other?
Take as much time as you need to feel fully energized and ready to completely focus on the next muscle group.
This isn’t a race to see how fast you can get your training done. On some days, you may be ready to start warming up the next muscle 3 or 4 minutes after your all-out set of the previous muscle group, and on other days you may need 10 or 15 minutes of rest before going to the next muscle group (like after training legs, which seem to really wipe me out when I work them).
How often should I take a break from working out? It is absolutely important that you take breaks from the weights on a semiregular basis. If you don’t, eventually you are going to run your body into the ground. Now, here’s another big technique I came across: You are to train for 8 weeks straight. Then, you are to take the following 2-4 weeks completely off from training with weights. (Yes, you read that right, a whole month without weight lifting!). Why in the world would you workout for 2 months straight, then to take the 3rd one off?? Wouldn’t your muscles shrink in the meantime? (NOTE: Keep in mind I said 2-4 weeks off. Most of the time stick to the 2 weeks off, instead of 3 or 4!) No.
this effect only happens when muscle fibers are exposed to intense training for a certain period of time. for this part ALL credit goes to him. Now you go and take a month off from training. again. the better. endocrine. In my attempt to super simplify this complex process: let’s say that you have two types of muscular fibers (there are several. whenever you take an extended break from weight lifting. but let’s say two for explanations sake). knicks. etc. It’s also one of the reasons. so we take a full month off. that beginners tend to grow off of almost any routine they use at first because the muscles are not accustomed to intense training. when you return it causes more muscular fibers to convert to the type that are more condusive to growth and size than if you were to continuously train without any break. it raises toxins within the body. now you return from your layoff and start hitting the weights. ever notice how you always have a slight growth spurt above and beyond normal when you first start off a training routine after an extended layoff? This is why. 60 type A and 40 type B. some of the type B (the ones that like to get big) went back to being a type A. so just about any form of intense weight training is such a new stimulus that the body must now adapt to. which is just enough time to cause this effect without suffering muscular loss (as long as you continue to eat properly). that they get the best growth in that beginning period. a very well known trainer and expertise out of Canada. You work intensely for a while. They are type A and type B. Your body . I feel. training is a process that is constantly breaking down muscle tissue. and body in general heal. To keep it simple and get to the point. Because of the rest from weights. and muscular-skeletal system. let’s pretend that naturally you have 100 fibers in the muscle.My knowledge of this type of rest came from Scott Abel. Well. Through training. we can mimic that “beginner’s” growth by making the muscles accustomed to not lifting weights. tendons. a phenomenon occurs. Wonderful. you were able to convert 10 type A fibers to type B. Well. You now have only 25 type A and 75 type B! It seems that the body overcompensates by converting to type B more fibers than what you originally had at the beginning! Clear as mud? Still confused? Just realize that this layoff is needed and will actually contribute to more muscle mass down the road. The higher the number of fibers that convert to a fiber type that is more susceptible to getting bigger. Well. Taking a full month off will let the ligaments. Also. then go back to training hard again. Within weeks. However. but type B are. So. pinches in the muscles. can cause knots. obviously. including the nervous. Also. Type A are not that good at getting big. then go to complete rest for several weeks.
using 75 pounds (75% of 100 pounds = 75 pounds). and often. Also. and they were two gentlemen that were getting bigger year after year. The only exception to this rule are those that use steroids. Remember. yet you have a bunch of other professional bodybuilders who would only take a week or two off. then you should warm-up with one set. since these hormones greatly enhance the body’s ability to handle training and recuperation. on the warm-up set. continued training. Ronnie Coleman and Kevin Levrone are famous for this. if you are going to be lifting 100 pounds for the real set. since it’s very easy to suffer from mental burn out if you never take this time off and away from training. So. yet stayed looking the same year in and year out. and once it’s over. Then they’ll come back and get bigger than before. What you want to do is use an amount of weight for the warm-up set that is 75% of the amount you are going to be using for the real. rest about 2 minutes in between the warm-up set and the real set. to “warm-up” the muscle and mentally prepare you for that all-out growth-producing set. energy. prepare the tendons and ligaments for the upcoming workout. And it works as a detoxifier.needs this time off. Do 1 warm-up set before doing your ONE ALL-OUT REAL SET. It also is good for you mentally. Trust me. Also. That’s it. all out set. and time needed for the "real" muscle building set. they’ll take several months off. What about warming up? The whole purpose of warming up is to get blood circulating to the muscle. all you need to do is 12 reps. Any extra warm-up sets will just take away from precious strength. you aren’t going to lose any size if you continue to eat enough calories to maintain your size. warm-ups are just that. There are a ton of competitive bodybuilders that will train hard for several months for a competition. Us natural individuals must take this time off. and to mentally get you ready for the "real" set. .
The correct way to warm-up your muscles is by getting more blood circulating to it. not before. What happens if you take a rubber band that's cold and stretch it all of a sudden? It will tear and possibly snap! That's the exact same thing that will happen to your tendons and ligaments. What is "heavy" for you may be pretty light for someone else. Sorry I can’t give you anything more specific about this. So don't compare or worry about what someone else can lift. However. How much weight do I use per exercise? This is a question that only you can answer.. WEIGHT The amount of weight you can lift is an "individualized" thing.. Obviously you want to avoid this at all cost. Some are naturally stronger than others.tear and possibly snap..STRETCHING Should I stretch my muscles out to warm-up? Your tendons and ligaments are like rubber bands. and yet one is stronger than the other. . it’s a good idea to stretch each muscle once you are completely done training it for that day for at least a minute or two after you are done.. Every person is different. It is possible for two guys to have the same body weight and same height and the same body structure. Concentrate on your own individual strength. It may take a workout or two to officially figure out how much to use for phase one and phase two.
but more importantly. You will get stronger at your own. and toned muscles! EXERCISES There is a lot of confusion and contradiction as to the advice given in selecting exercises. This “trying to outdo yourself” or “constant progression. whether it be heavier weight or more reps” IS EXTREMELY IMPORTANT!!!! I cannot say this enough!!!! It is crucial. How else are you going to know how much you must perform to outdo yourself and keep progressing? Keep in mind that the body will adapt to almost anything you put it through. it adapts to heavier weight by getting bigger and stronger. individual pace. year after year. That is why it is SO IMPORTANT to write down every exercise. and number of reps you do. Never forget. I’m sure that by now you have been wondering how many different exercises per muscle should you do. In this section I will answer everything you need to know to begin your muscle building journey. doing hundreds of hours of training not ever look any different after all that work………they are still using pretty much the same weight for the same reps. If you follow the guidelines in this course you will have strength to be proud of. don't compare your strength to others. bigger. NOT progressing in weight / reps / time under tension is one of the main reasons you see individuals day in and day out. If you are eating enough calories and are getting enough rest and recuperation. month after month. leaner. amount of weight. . (I pretty much covered this earlier on).When do I increase the amount of weight I use? ONE OF YOUR MAIN GOALS WHEN TRAINING IS TO ALWAYS INCREASE THE TIME UNDER TENSION THAN THE LAST TIME YOU DID THAT PARTICULAR EXERCISE. In order to make your muscles grow you MUST give it a REASON TO GROW.
) Should I do "compound" or "isolation" exercises? A compound exercise is one that uses more than one joint on the same arm or leg. I feel that ISOLATION exercises are better for targeting each muscle group. I. An isolation exercise is an exercise that uses only 1 joint.unlike 99% of what everyone else says. For example. Squats are a compound exercise because you use your hip and knee joints. bench presses are a compound exercise because you use 2 joints on the same arm. What’s important is what you do with those one or two exercises. However. Should I use barbells or dumbbells? From my personal experiences that I've had using both barbells and dumbbells I have come to use one more often than the other.. I now use exclusively nothing but dumbbells when I train if I have to choose between that or a barbell.dumbbells.. and a different one for phase two. Dumbbell curls is an isolation exercise because the only joint used is the elbow. You can use the exact same exercise for both phase one and phase two. or you can do one exercise for phase one. In all reality. personally. your elbow and shoulder joint.. (I HIGHLY suggest that when you get done reading this TRAINING section that you go back and re-read it completely so that you fully understand everything I have written here.... I will NEVER use a barbell ever again (unless it’s on a SMITH MACHINE)! . and are better for phase one and phase two type of training. nothing else moves. have achieved size and strength from both compound and isolation exercises.How many exercises do I use per muscle? All you need is 1 or 2 exercises per day. it really doesn’t matter in the big picture. It’s your choice. Many say that compound exercises are best for building size and strength because since you use more than 1 joint then you can use more weight than an isolation exercise. As a matter of fact..
During certain exercises your shoulder joint. Less chance of an injury. Equal training. Dumbbells have several advantages over barbells: Better exercise form and range of motion. when the weights start reaching upwards you can bring them together. If you have access to one. I use a lot of machines. If you use a barbell you can only bring the weight down until the bar touches your chest. then that means you are working and training more of the muscle. if you use the dumbbells you can simply bring them to the floor one at a time. Take military presses for example. . you can only move the weight up and down. Since you can move the weights down a further distance. or for a larger "range". with the dumbbells. If you use dumbbells for the same exercise you have more freedom to properly position your hands so that you don't overstress your rotator cuffs. (rotator cuff). What if all of a sudden you lose all strength right in the middle of a rep? If you use a barbell it can hit you right on the chest. you can bring them further down because you have no bar stopping you. neck. That means your weak side is being cheated out of fully working. what I really love and use for many of my exercises is the Smith Machine. I highly suggest you use it to the maximum. or face. when I have access to them. if you use dumbbells instead. But. Also. tendons. if you train alone (which I do about 90% of the time) using dumbbells is much safer. which could lead to a serious injury.However. With dumbbells you don't have that problem because each arm has to do its own work to lift the weight. If you use a barbell then your strong side can overcompensate for the weaker side in order to lift the bar. However. Sometimes one arm or side of your body is stronger than the other. Every time you lower the bar towards your shoulders your joints are being overly stressed. and ligaments take a beating if you use a barbell. you can come down deeper. Also. However. Take the bench press for example. Also.
I notice I can feel my muscle working a lot better when I use dumbbells instead of a barbell. Both the barbell and dumbbells will work great for you. Sometimes you have no choice but to use whatever you have. Something is better than nothing. However, I find myself using more and more the dumbbells.
Which are better.....machines, cables, or free weights? Many say to use nothing but free weights to build muscles. Others say machines are better because they are safer. Here's what I've found: Regardless if you are using machines, cable racks, or free weights, what determines if you will build muscle is, again:
• • • • • • • • • • • • •
A higher amount of time under tension Cutting off fresh oxygen from reaching the trained muscle The formation of lactic acid deep within the body part Hyperemia The body’s increase of growth hormone (HGH) The body’s increase of IGF-1 The body’s increase of testosterone (which also happens as a result) Muscle satellite cell proliferation and activation Causing all muscular fibers to come into play Labile Fiber stretching The lowering of myostatin Stretching of the myelin sheath
I know, I keep repeating that. Well, never, ever forget that. Magazines, supplement companies, personal trainers, and so-called "gurus" want you to believe different. Don't allow yourself to ever get sidetracked. Keep the fundamentals in mind at all times to transform your body. This is what gives your muscle a reason to grow. Your muscle does not know if you are using a Nautilus or Hammer Strength machine, a cable pull-down, or free weights. All it knows is that it is lifting an amount that will make it work. That's what it knows. People make such a big fuss over this matter. They obviously don't know what the factors are that make your muscles grow. As a matter fact, I've even had
some success using machines such as the Bowflex. Sometimes when I train at work at the Fire Station I have to use whatever is there.
Below I list some of the exercises most used. You can use any one that works best for your particular body. Keep in mind, that these are just SOME. There are dozens of other exercises I use to build my body. Just remember that
whatever exercise works the muscle you are training is the one you want to use, whether that exercise is listed below or not:
CHEST Push-ups Flat Bench Presses Incline Bench Presses Flat Flys Incline Flys Dips
SHOULDERS Military Presses Standing Side Lateral Raises Bent-over Rear Lateral Raises
BICEPS Standing Dumbbell Curls Preacher curls Bent-over rows Cable Pulldowns (underhand grip) Chin-ups / Pull-ups (underhand grip) Hammer Curls
TRICEPS Overhead Extensions Nose Breakers / Skull Crushers Cable Pushdowns Close-grip Bench Presses Kickbacks Dips Military Presses Push-ups (hands close together) Dips (with feet up on a table or chair)
FOREARMS Wrist Curls ( palms up ) ( palms down )
QUADRICEPS Squats Leg Presses Hack Squats Leg Extensions
HAMSTRINGS Lying Leg Curls Sitting Leg Curls
CALVES Standing Calf Raises / Toe Raises Sitting Calf Raises Calf Presses
BACK Chin-ups / Pull-ups Cable Pulldowns Bent-over Rows
Again, I personally recommend isolation exercises........(hint, hint).
How long should I stick with the same exercise and when do I change them? It is a good idea to change your exercises every time you come back from your 1 month layoff.
Should I join a gym or train at home?
You save time. You don't have to worry about how you look in front of anyone. You can dress or look how you please. You can focus and concentrate better. and gas.. I workout at 3 different places: my friend's basement at the Fire Station at home Here are the advantages of working out at home: Convenience You don't have to get in a car and travel anywhere. You can listen to the music you like. blabbering. Look at all those prisoners who don't have anything but basic weights in the jail.yet some of them have the best bodies you'll ever see. money.. yet they have excellent size and strength. Efficient No waiting for a weight or machine.. Your whole family can join you. Less Distractions No crowds of people talking. or staring. Train wherever fits your particular circumstance. Whether you train in a gym or at home is totally up to you. Or guys from other countries who don't have access to what many of us do. Less Expensive No paying an outrageous monthly fee. Just make sure you train.You do not need any fancy equipment to build muscle and strength. No paying for baby sitters.. How do I perform each exercise? . Comfort You can make as much noise as you want. Sanitary No sharing germ infested equipment. You can train on whatever day or time is best for you.
• Lay on the bench... • Immediately push the weight upwards.. at about a 30 degree angle. bringing them as far down as possible. • If using a barbell.. Flat Flys • Performed with dumbbells.. • Bend your elbows slightly. getting a good stretch in your chest without overstraining it. Position feet ON THE BENCH (this puts more of the resistance on the chest. • Pop your chest out. stick it out.. So. Picture looking at yourself from above. like when doing bench presses. • Your chest should be flared out.this will make a huge different in the amount of times you are able to lift it. you probably already know this. .Again. as opposed to when you have your feet on the floor and you are pushing down on it to generate power).. place your hands shoulder-width apart. ( This takes the strain off of the elbow joints ) • Lower the weights directly down towards your sides. getting a good stretch at the bottom.. but I’ve had a handful of individuals email me that they don’t know how to perform some of these very basic and wellknown exercises.. The closer in towards your body your elbows are the less your chest gets worked.. Incline Bench Presses • Same as above. • Your elbows should be pointed directly out to the sides.flat. • As you raise the weights. You should be able to make a perfect "L" along your upper arm and side ( by your ribs ). except the bench is inclined.. • Your palms should be facing each other. that's the position of the bench. Keep it this way throughout the entire set. • Bring the weight down towards your nipples. just in case: CHEST Flat Bench Presses • When I say flat. It is crucial to maintain your elbows out to the sides on every rep to get the most chest development.. you should be pushing your feet hard into the floor on every rep. • Come down with the weights as far down as possible. The further out to the side your elbows are the more your chest gets worked. This is one of the main reasons many do not get the chest development they desire. • Start off with weights directly above your face.
Your body should be angling almost parallel to the floor. not tucked to your sides.• • Raise the weights upwards until the dumbbells come within 1 foot of each other. • Keep your back arched. Dips • • • • • • As you hop onto the dip bar. • Raise the dumbbells up to your sides. • Bring the dumbbells up high enough so they go slightly higher than your shoulders. cross your ankles behind you. • Bring the weights back down. • Make sure your elbows are bent a little so that they aren't overstressed. Your elbows should face outward. The more you lean forward the more the chest gets worked. Repeat SHOULDERS Military Presses • Begin with the weights directly above your head. Lower yourself as far down as possible. • Lower until your upper arms are at your sides ( ribs ). by your thighs. which you don't want to do. the more the chest gets worked. . at about a 30 degree angle. Come back up. • Performed with dumbbells. Lean forward. not straight up and down. The more out the elbows are. getting a good stretch in your chest without over-straining it. except the bench is inclined. • Repeat Standing Side Lateral Raises • Stand up. • Hold for a second. • Bend your knees slightly. • Arch your back. as if you were trying to fly like a bird. Repeat Incline Flys • Same as above. If you come any closer it will take the tension off of the chest. • Push back up. • Dumbbells should be at your sides. • Spread your feet about 2 feet apart.
• Repeat Preacher Curls • Same as above. • Repeat Cable Pulldowns ( underhand grip ) • Once situated on the pulldown machine. • Bring back down. bend at the waist until your upper body is almost parallel to the floor. making sure you are using your biceps and not your back to lower the bar. grab bar shoulder-width apart with palms facing you. bring it all the way up to your waist.• Repeat Bent-over Rear Lateral Raises • Same as above. • As the weight rides up along the top of your thighs. except performed on a preacher bench. not your back. as if you were crushing a walnut at your elbow. except: o Instead of standing straight up. • Bend your knees slightly. • The weight should be riding on top of your thighs. • Repeat . • Arch your back. • Both palms should be facing up. BICEPS Standing Dumbbell Curls • Stand up. • Raise the weight with your biceps. You don't want to bend so far down that it causes a strain to your lower back. • Lower back down. • Lower the bar until it hits your upper chest. • Palms should be facing up. Bent-Over Rows • Stand up and slightly bend at the waist just about 2 feet forward. • Performed with dumbbells. • Spread your feet about 2 feet apart. • Raise bar back up. • Curl both arms at the same time up until your forearm meets your upper arm.
• With only your elbows moving. stand facing the bar hanging from the cable. • Place your hands palms down about 10 inches apart from thumb to thumb. • Repeat Hammer Curls • Same as Standing Dumbbell Curls except your palms face each other. feeling the "crunch" in your triceps. • Bring the bar down as you extend your arms. • The entire time your elbows should be pointing forward. • Lower your body. • Straighten arm back up. • Bring the bar back up. not to the sides. • Be sure to use your biceps to raise yourself and not your back. lower the weight behind your head until you get a good stretch in your triceps. as if you were holding a bottle in each hand. TRICEPS Overhead Extensions • Begin with the weights above your head. not your shoulder. • With only your elbow moving. taking the weights directly above your forehead. not your shoulders.Chin-ups / Pull-ups ( underhand grip ) • Place your hands shoulder-width apart. with the palms facing you. They should be pointing in the direction of your feet. making sure that the only thing that is moving is your elbows. • Extend your arms back up. feeling your triceps flex. instead of up. • Repeat . • Repeat Cable Pushdowns • On the pushdown machine. • Raise yourself until your upper chest touches the bar. as if you were running. • Repeat Nose Breakers / Skull Crushers • While laying on the bench with weights above you. bring the weight down until it almost touches your hair. make sure that they are directly above your forehead and not your eyes. • This hand position works the outer bicep. • Stand by placing one foot way ahead of the other.
• With your elbow being the only thing moving. . • When the weight gets near your fingertips. • Repeat Wrist Curls (palms down ) • Same as Wrist Curls ( palms up ). FOREARMS Wrist Curls ( palms up ) • While sitting on the bench. let the weight roll down your fingers. able to move up and down freely. except now your body should be positioned perfectly straight up and down and your arms tucked in at your sides. raise the dumbbell. except now your arms are tucked in at your sides. except now your palms face down. This places more of the work on the triceps. Kickbacks • Stand and bend at the waist. as well as bringing your hand back up. • As you bend your wrists backwards. • Bring the dumbbell back down towards your hip. straightening your arm. • Begin to lower your hand ( the back of your palm should be touching your lower knee. • Repeat Dips • Same as Dips for chest. lay your forearms on top of your thighs. • Bend your wrist all the way back. Military Presses • Same as Military Presses for shoulders.Close-grip Bench Presses • Same as the Flat Bench Press for chest. bending your wrists backwards ). • Raise your upper arm ( the bicep / tricep section ) so that it is up against your ribs and is parallel to the floor. • Your wrists and hands should be hanging over your knees. away from the knee. • The other hand should have the dumbbell. • Place one hand on the bench to stabilize yourself. curl your fingers back in. Palms facing up. • Feel your tricep flex.
• Repeat Leg Presses • On a leg press machine. you are standing. • Repeat Hack Squats • Same as the Leg Press. straighten your legs. • Bring the weights up until your calves almost touch your hamstrings. make sure to spread your feet shoulder-width apart. extending your legs. extending them. straightening your legs. except instead of being in a sitting position. lay face down. CALVES . • When you push the weight back up. • Squat down until your hamstrings almost touch your calves. • Stand back up. your thighs should touch your chest and stomach. • Bring the weights back down. • Arch your back. • Spread your feet shoulder-width apart. • Lower the weight back down.QUADRICEPS Squats • Place the bar across your rear shoulders and neck. • As you bring the weight down to you. • Repeat Sitting Leg Curls • Same as Lying Leg Curls. Leg Extensions • On a leg extension machine or attachment. • Repeat HAMSTRINGS Lying Leg Curls • On a leg extension machine or attachment. except on a seated machine version. getting a good stretch in your quads.
making sure the palms of your hands face away from you. • Now. As you can see. . perform like the Leg Press. classical chin-up / pull-up. Depending on the position of your body or which way your palms are facing will determine which muscle is getting the majority of the work. BACK Chin-ups / Pull-ups • Same as the standard. Cable Pulldowns • Same as Cable Pulldowns for biceps. getting a good stretch in the calf. except instead of working the quads. like a wooden block that's about 5 inches high.Standing Calf Raises / Toe Raises • You will do one calf at a time. except on a seated calf machine. then hold the dumbbell with your right hand ). • Bring your heel as far down towards the floor as possible. Bent-over Rows • Same as Bent-over Rows for biceps. work the calves by placing your toes on the edge of the platform. there are some exercises that are used to train more than one particular muscle. • Place the ball of your foot ( area that includes the toes and the toe joints ) on a raised object. Calf Presses • Done on a leg press machine. go up on your tip toes. • Repeat Sitting Calf Raises • Same as Standing Calf Raises. • Hold a dumbbell with the hand that's on the same side as the calf you are doing ( if you are doing your right calf first. feeling a good flex in the calf. or on the edge of a stair. except now palms are facing away from you and hands spaced about 2 to 3 feet apart. Note: When performing everyone of these exercises make sure you are feeling the muscle you are training doing the work.
on the way down. When doing triceps. for example. never bring the weights all the way down to where it can touch your chest. For example. Stop a couple of inches short of full extension. on those first 3 or 4 inches of the rep. if you are doing overhead extensions. since that will overstress the rear shoulder and rotator cuffs. make sure to tilt your body forward to emphasize the chest. remember. be sure to not fully extend the arms at the top of the movement. tendons. on some exercises you should not completely stretch or extend your arms. as well. should I train my lower back? . no pausing. yet I still train the muscle with high capacity. Stop a couple of inches short of touching your chest. which works your triceps.So. from stretch to contraction during phase two training! However. Very important! Do I perform the exercises with strict form? You must have absolute control over the entire rep. If you overstress them you can get injured and develop tendonitis. Hey. When doing any kind of chest exercise. your tendons and ligaments are in a vulnerable position. from top to bottom. and not straight up and down. what about working the “traps”? Also. The reason you want to do this is because your body (muscles. don't go so far down that you would over-stretch the tricep. never fully bend the arm. I stop about 2 to 3 inches before fully extending the arm. you didn’t say anything about training abs. On any lat exercise. if you are doing dips for chest. and ligaments) was not constructed to be overstressed. When on bicep curls your arms are fully straight. This way I don't overstress the tendons and ligaments. When doing biceps. as you are bringing the weight up. If you do. never fully extend the arm. Be sure to always concentrate on the specific muscle you're training WHILE KEEPING THE WEIGHT MOVING. it will place a lot of dangerous stress on the rotator cuffs. Don’t I have to work them to get that ‘6-pack’ ? And.
visible abs you have to get rid of all the fat that is covering it up. and look how wide his shoulders looked. Look at pictures of the original Hercules. Do your warm-up sets . He didn’t have a pair of traps bulging out. That's the key. I remember there was a point in time when my waist was 43 inches and you couldn't see any abs. our abs are already "shaped". however. What are the keys to avoiding injury? • • • • • Use dumbbells more than barbells. Well. What we do need to do. Being extra careful with how your elbow and shoulder joints feel. Don't use weight that is too heavy.In order for you to get good. but if your body fat isn't low enough. After several months of proper training and eating I brought my waist measurement down to 29 inches. Also. It was the reduction of the fat around my midsection that allowed my abs to become visible. the narrower they make your shoulders look. You should want to create the illusion of having wide shoulders because they add to the whole “Vtaper” look. the wider your shoulders look. We were born with them. Plus. you'll never see them. Steve Reeves. yet have never done a single exercise in their lives?????? So. The abs and lower back get plenty of work / stress / stimulation trying to stabilize the body when you perform practically every other exercise for every other muscle group. for abs. If you think about it. You can do millions of ab exercises. I don’t really recommend training the traps (trapezoids). the smaller it makes your waist (midsection) appear. during that entire time I never did one rep of one ab exercise. Keep your lower back arched at all times. is to burn the fat that's hiding them. focus on losing body fat. and my abs were nicely defined. How many very skinny individuals do you know that have awesome looking abs. The bigger your traps are.
but if you can ever save up the money for a set. all you need is equipment that will properly train your muscles. Here are the essentials for a home gym: • • • • • • Adjustable Bench: Make sure the rack to set the bar on is wide enough to where it won't interfere with your hands. Belt To Hang Weights: This is a special belt that wraps around your waist that comes with a chain that hangs from the front. always use a grip where you feel the strongest. No matter what exercise you're doing or what muscle you're training. Keep in mind the example I used earlier of the prisoners and people from other countries. The cost is a bit high. Strong Gloves . It is a set of dumbbells that adjusts from 5 pounds to 125 pounds each in one little click. Adjustable Dumbbells: A set that you can add and take off weights to adjust to your needs. No fancy equipment needed. but it can apply to every muscle. The stronger you feel the more weight you'll be able to lift. Many think that a close grip while bench pressing develops the inner chest. while a wide grip develops the outer chest. All you do is adjust a lever. It is used to hang weights from so that you can add weight to exercises like dips and chin-ups. If I want to get my own workout equipment what should I get? Remember. They are called Power Blocks. get it!!!) Dip Bar: You can usually get one that will attach to your bench. (I have came across a piece of equipment that is probably one of the best investments I have ever made.Should I use different grips? This mainly refers to chest exercises. No taking off and putting on plates. This is a myth! The difference in how much more on a certain area of the chest a specific grip may have is so minimal that you will never physically see it. The more weight you can lift the more work your muscle can do. And they are very safe and space conserving. 5 Inch High Block for calf raises (or the edge of a stair) Pair of Cushioned. The bench must be able to go from flat to incline.
What kind of clothes should I wear to workout in? Wear whatever makes you feel comfortable. Allow your grip to get stronger without them. using them will not allow the elbows and knees to get stronger because the wraps are doing all of the stabilizing. but little by little get used to keeping your own back arched and get away from the belt.That's all you need for some serious muscle building. use them. You don't want to make yourself sweat any more than necessary. even when hoisting very heavy weight. I suggest you not wear any of those "perspiration" gear clothes or anything that overheats you. or you'll run the risk of dehydration. then wear it. as long as it doesn't get in the way of your exercises. . or a drop in performance. don't use wraps. but just once or twice a month. In this case. your grip gives out before your actual back muscles do. What about straps or grips for chin-ups? Straps and grips are used to help your hands hold on to a very heavy weight. Like a weight belt. If you constantly use one you will never allow your lower back to gradually get stronger as the rest of your body does. What about knee and elbow wraps? Unless you have a pre-existing injury. yes. If wearing one makes you more confident and gives you peace of mind. Sometimes. overheating. for certain exercises for back. Should I use a waist belt for support? All a waist belt does is tighten up your entire midsection. I personally have not used a belt in years and have never felt any back pain whatsoever.
Who can stay motivated week after week. or other responsibilities? This is one of the main reasons that most training programs don't work or cause you to eventually quit. drawn-out workouts all the time? Eventually you will "burn out" mentally and physically. The amount of sets. which helps you train stronger and helps build muscle. . Also. your body in response will begin to raise your testosterone. keeping your workouts at no more than 1 hour fits well into a busy lifestyle. when you know ahead of time that you are only giving yourself roughly 1 hour or less to complete your workout it will force you to focus and concentrate more and you will waste less time. it causes severe pain on my outer forearms from my wrist to my elbow. After 45 minutes it begins to drop. month after month when you're doing long. Also. Also. That is why you will feel much more "vigorized" and "energized" at the end of the workout.Should I use an E Z Curl bar? Try both an E Z Curl bar (the bar that has the little built in curves for your hands) and a regular bar when doing bicep curls. No wonder I didn't see any progress. You want to be done with your workout before your testosterone drops too low because if it is still high when you get done more of the testosterone will get used by your body in the recuperation process. a family. I personally cannot use an E Z Curl bar. See what is more comfortable for you.. and exercises per workout that are in this course will indeed allow you to finish in that time frame. When you begin working out intensely. reps. testosterone levels peak at about 45 minutes after training begins.. However.it is not practical for the average person... have a job. knowing your workout will last only 1 hour or less will keep your motivation high at all times. WORKOUT LENGTH Try to keep your workouts no longer than 1 hour I used to workout sometimes for up to 2 hours at a time. Who has time to dedicate 2 hours a day on lifting weights when you are in college.
Always remember: "You can train long or you can train hard. and Growth Hormone). "wakes you up".. Insulin. because of a good metabolism and steroids... My workouts are much more energized and much more result producing when I drink coffee... again. A little tip I picked up a while back was to drink 1 to 2 cups of coffee about 30 to 60 minutes before your workout..all which will make your workouts much more intense.... Coffee stimulates your metabolism.The reason many bodybuilders can train long is.. which allow you to just keep on lifting away......but you can't do both". makes you more mentally aware... or Arabica coffee because of the strength and taste... Give it a try! I prefer either Espresso.. Colombian. and boosts your energy.. Spanish. Steroids raise your hormone levels (Testosterone. ADVANTAGES OF TRAINING WITHIN 1 hour or less: • Testosterone stays high in your body • Allows you to focus and concentrate better • You feel "vigorized" and "energized" when done • Perfect for a busy person • Prevents mental and physical "burn out" • Best for the underweight individual WHEN TO TRAIN .
It may be early in the day when you have the most energy and feel refreshed. Do you have to feel sore to know if you had a good workout? No. or in shape.What is the best time of day to train? The best time of the day to train is the moment of the day when you will be able to fully focus and concentrate on your workout. Soreness is the result of your body reacting to your lack of conditioning (your muscle not being in shape). It may be during your lunch hour. MUSCLE SORENESS The muscle soreness I'm going to talk about is the kind you feel the next day after training a muscle. This is because if you are walking you are allowing better blood . I'm not referring to pain you might feel from an injury. It may be in the afternoon or at night. body. You could have had an excellent workout and not be sore at all. What's important is that you stay on task every day with the program and that you give every single minute of every workout your whole heart. Workout at the moment of the day that you know deep down inside you can stay consistent with. This is because your muscles are becoming well-conditioned. when you have the mental and physical energy to give it 100%. when you have already taken care of your other responsibilities so your mind is at ease. and soul. your muscles will be sore for several days. Find out what time of day works best for you. Workout at a time of day when you will not be interrupted or have any distractions. The way you eat and how active you are between workouts also has an effect on soreness. After a couple of weeks of weight training you will not get sore too often. mind. If your legs are sore from your workout and you do nothing but sit all the time you will be much sorer than if you do a good amount of walking. If its been awhile since you've trained or if you never have at all.
Another factor that causes soreness is lactic acid. I’m getting sore everywhere. However. This is because the new exercise is stressing and working the muscle slightly differently. Follow my recommendations to the letter and you'll experience the same. reps. but I continually get stronger. If you change exercises to change your routine you may feel sore.circulation to your legs. TRAINING A "LAGGING" OR "STUBBORN" MUSCLE . not any of the surrounding areas. that you feel that particular muscle doing the work. Your muscle will quickly get accustomed. focusing and concentrating on stretching and squeezing that particular muscle. I am at the point where my soreness is barely noticeable and is rare. minerals. from beginning to end. soreness is a good indicator from time to time to let you know what muscle is being trained hardest. It might help you to close your eyes while doing the reps. For example. focus on the particular muscle. which will deliver certain vitamins. except the muscles I’m trying to train! What I suggest is that to make sure that when you are performing the exercises. This let's you know that the next time you have to focus more on making your chest do the work and not your triceps. and nutrients to the muscle and it will take away wastes like oxidants and lactic acid that form when lifting. This is what's referred to as the "mind-muscle" connection. The amount of sets. If the next day your triceps are sorer than your chest then that means that your triceps worked harder. That is not what you want if you are training chest. Ensure that when you are completing each and every rep. let's say you are training chest and are doing bench presses. and training per week I have found and recommend in this course will ensure that you don't overtrain and your soreness will be minimal after a couple of weeks. Man. This is normal.
If you follow these guidelines that body part will indeed catch up. making sure your arm and elbow placement is correct??? Now. that’s why you only do it for 1-2 muscle groups. what you are to do is this: If all else fails. After doing an exercise write down how many reps you were able to fully complete. It is even more important to focus completely on that body part when training it. how much weight. we tend to want to add more sets or exercises to train that particular body part. could it be that you are using more of your triceps to lift the weights than your chest??? Are you using correct form. TRAINING LOG At every workout make sure to write down what exercises you'll be doing. Make sure that no other muscle is "carrying the load". consider training that muscle 3 times in a week at least twice a month. . thinking it’s going to help them grow that much faster. which would only lead to overtraining. which you want to avoid. The body part you are training should be doing all of the work. the one thing you can add ONLY TO A LAGGING MUSCLE (and let me say right now that you shouldn’t do this for more than 1 or 2 muscle groups at a time…since some people would want to use this technique for the whole body. if all else fails.Should I train a "lagging" or "stubborn" body part with more sets? Many of us seem to have a muscle that for some reason does not want to develop. Out of frustration. at most). If your chest is not responding. The same principles and techniques that apply to every other body part applies to a stubborn body part. and how long (phase one). This will let you know if the next time you train that muscle should you stay at the same weight or raise it. It is "stubborn" and "lags" behind the rest of the body.
One of the main reasons many individuals never see real progress in the way their bodies look is because they don't keep a detailed. mind. They just go into the workout pretty much guessing what exercises. You will be able to track your progress by referring to your log. Be very detailed with your workout log. flex. the comments that you write down with all honesty will point out any problem you might have to address when you workout next time. and soul • Try to keep your workouts at 1 hour or less . body. Your training log is essential to you trying to outperform yourself every week. up-todate workout log.Also. and every rep with all of your heart. write down any comments you want to keep in mind next time you train. Be the one that sticks to what it takes to transform your body into an eye-catching physique. Don't fall into this same bad habit. and going with motions. They never really work their muscles because they don't pick an amount of weight that lands in the proper rep range. This is just as important as a set of dumbbells or a bench. Also. your muscle capacity is going up. weights they are going to do that day. every set. You’ll know when it is time to drop a particular exercise and select a new one. TRAINING SUMMARY To put on muscle all over your body and to raise your strength: • Be sure to cover all of the muscle building factors every time you train • Be sure to train each muscle at least twice a week • Use an amount of weight that will take you as close to muscular failure as possible • Stick very closely to the phase one and phase two training instructions • Put in 100% effort • Perform every exercise. thus. You'll be able to see how the amount of weight and the number of reps you are able to do keeps going up. They waste time lifting weights or doing amount of reps that are “at random”. The workout log is what one of your main tools for success.
day in and day out! ……. controlled.RE-READ THIS ENTIRE SECTION TO FULLY UNDERSTAND THE TRAINING RULES NUTRITION Probably the most misunderstood. nutrition is even worse. rarely followed.• • • • • • Keep a detailed workout log "Outdo" and "surpass" yourself at every single workout Maintain complete control over every rep Use a good. On my website I spoke of some of the many incorrect and ridiculous nutritional strategies that exist. such as low or no . If trying to organize thru all of the different and contradicting training methods was tough. rhythmic rep speed Be consistent. and most difficult to complete part of the muscle and strength building equation is nutrition.
. The 6 Major Nutrients 1. I'm going to go further in depth as to this startling and controversial truth: First.. 5... 3. I came to a very controversial and startling realization. 4. 2. not to mention those all-liquid diets. or all of the above. What you eat is NOT as important as everyone thinks!!!!!! Here.. caused me to lose muscle and strength. cabbage diets.carbohydrate diets. They all either caused me to get fat.. 6. 7. Finally.. Protein Carbohydrates Fats Vitamins Minerals Water Fiber . thanks to my Paramedic studies and observing REAL-LIFE examples. in this eBook.. Believe me that I have put my body thru torture with almost every diet out there in search of changing my skinny body... I would make sure to follow them "by the letter" and long enough to see if it would work. let's break down the different nutrients that make up food. and high sugar diets. did nothing at all.
if you were to pick up a magazine. way less than what the magazines recommend. I did several tests to get down to the bottom of all this mess..The Truth About Protein (. The most popular belief when it comes to protein is to eat at least 1 to 1.. just because someone claims it. I measured myself again. So if you weigh 150 pounds then you are to eat.. I trained exactly the same.brace yourself.. Well. egg whites... Trained for 3 weeks...) Again. supposedly... no improvement. chicken breasts. 150 to 225 grams of protein PER DAY. I kept doing this until I reached eating a whopping 425 GRAMS OF PROTEIN PER DAY! After all of that. Then.. Again. I watched very closely exactly how much of what I was eating on a daily basis.. After 3 more weeks.5 grams of protein per pound of body weight..... eating tons of tuna. my muscles were the same size. and gave it 3 weeks. I raised the amount of protein I ate up to 100 grams.. After 3 weeks was up. I .. What may look good “on paper” or “in theory” may not be what works in the REAL WORLD.I had no difference in the size of muscles. 99.. I measured my arms and chest. I gave myself 3 weeks. I hadn't gained 1 ounce of muscle.. At the beginning of my experiment I was consuming 60 grams of protein per day. that doesn't mean it works in REAL LIFE.nothing. I wrote it down. However. and thousands of buckets of expensive protein powder...9% will lead you to believe that protein is the most important nutrient to consume in order to build muscle. So I raised it up again to 200 grams. So I went up to consuming 150 grams of protein per day.
Cahling. because it is carbs that turns into glucose in your blood. He doesn't use protein powder. in part. without all the lies. the endocrine system.and with the help of steroids and diuretics. they lose the fat. That really got me thinking.. has one of the greatest physiques you'll ever see. Mr. Yet he possess pounds and pounds of muscle on his body. and hype of the magazines and supplement companies. I was researching a gentleman by the name of Andreas Cahling. yet look fat.was getting the same results from eating 60 grams a day that I was from eating 425 grams a day! Now. As I was studying for my Paramedic License. carbs are what allow your body to properly use protein. I’m NOT saying that all you need is 60 grams of protein a day to grow lean.. Any more than this amount. In part. the cardio-pulmonary system.. This man. but that the amount of actual protein your body actually needs is very little. called protein synthesis. yes. and the digestive system.. I learned that. But the point I’m trying to make is that super high amounts aren’t the correct way to go either. That is why you see all these bodybuilders that just eat chicken breasts all day long. Let me tell you. and that there is no need to go purposefully consuming large amounts. which in turn. toned muscles. Also. including food. he is a bodybuilder from the 70's and 80's era. He is a vegetarian. making them bigger... I got a chance to study how the body works. utilizing goat cheese.. The only time they are in shape is when it is contest time and they have to step on stage. the nervous system. of protein. I was paging through Flex magazine at the newsstand (to look at the pictures) when I came across a 1 paragraph quote that they printed of his.. I finally got a REAL LIFE EDUCATION on how the body handles things. Also.... the muscular-skeletal system. fills up your muscles.. is going to waste.. . You know what he says is a staple in his diet. He said he never consumed any meats. muscle tissue is made up. If you don't know who this man is.. he said that your body has the ability to grab protein from various sources.. which is determined by your metabolism and genetics... He said that the most important nutrient your body needs is carbs. including whole wheat bread..he eats several grilled cheese sandwiches a day. that 1 paragraph has been one of the biggest eye openers for me when it came to realizing the truth to how your body REALLY works.... biases...
we all know from school that the average / normal core body temperature is 98. "Thermogenesis" or something that has a "thermogenic" effect on the body refers to anything that causes the temperature inside your body (sometimes your temperature on the skin is different from the temperature inside.30 calories per meal. when your core temperature increases. Read that again. to increase.. Big deal!!!! 150 calories is 1 cup of milk. everyone now-a-days thinks that the high protein. but you can eat more protein and not gain any fat because of the thermogenic effect".. one of the many reasons everyone and their mother seems to recommend eating a high protein diet is because of this "thermogenic" effect. your core temperature) to rise. However. you would only be burning an extra 150 calories a day if you were to go on a high protein diet.. People are under the misconception that a high protein diet will speed up the fat burning process. What they found was that eating a high protein diet resulted in an average of 30 calories per meal being burned in digestion... Well... but it is NOT enough to really make a dent in burning fat or preserving muscle mass. that equals 150 calories. even by just 1 or 2 degrees. protein causes the body to work harder to digest it... So. It's half a candy bar.. This is because protein DOES have a thermogenic effect on the body.. raising the metabolism.6 degrees. doo!!! 30 calories! Okay.Also. what does this have to do with becoming defined or toned? Well.. Sure.. 30 calories per meal.... It's 2 eggs.150 calories. which causes the body's internal temperature to rise. 5 meals a day... Well.. Give me a break...but not enough to make an impact! Here's where everyone is missing the point.. Many believe that eating a high amount of protein will have a “thermogenic” effect on the body.. "Oh.. low carb diet is the way to go if you are looking to burn fat. which results in fat being burned. Researchers at Arizona State University examined individuals that ate a high protein diet and compared them to another group that ate a high carb diet.. it is said that this higher temperature causes the body to turn into a "furnace".. then let's say you eat 5 meals a day. Everyone keeps saying. Whoop-tee.I rather just cut out 1 can of soda a day and get the same effect! .. 150 calories isn't going to make any difference whatsoever in helping you build muscle mass or burn fat.
claim that. Another important point: North America. and oils like olive oil. avocados. they are fairly lean and in great health and don't suffer from the heart diseases Americans do. Yet. and diabetes cases. high cholesterol. MEANING IT CAN USE AND HANDLE A MUCH HIGHER PROTEIN INTAKE. fitness celebrities.S. a high protein diet is the way to go. such as rice. bananas. Yet I know plenty of guys down there that eat this way. cheese.Now. heart disease. protein is only really consumed at dinner time. etc. usually just a couple pieces of pork or chicken. breads. plantains. mangos. As a matter if fact. Probably the main reason why many believe that a high amount of protein is necessary is because many pros. and only when on steroids can your body handle large amounts of protein. If you are looking to burn fat and build muscle. by far. lift weights and are very lean and muscular. Also. But that’s not what we are discussing here. here’s the thing………WHEN YOU ARE ON STEROIDS YOUR BODY RAISES ITS NITROGEN-RETAINING ABILITIES. wheat's.. because of the direct effect steroids has on certain receptors in the body. They just want you to go out and spend your hard-earned money on their bucket of protein. Yet. high blood pressure. such as pasta. olive oil. is one of the countries that most eats protein out of any other nation in the world. We are looking to burn fat and tone up WITHOUT the use of steroids. especially the United States. Americans are the ones that consume the highest amount of protein. in my native island of Puerto Rico. concentrate on the overall calories. and only consume protein in the form of fish a couple of times a week. roots. These people eat a daily diet also consisting of mainly fats and carbs. here is something very important. heart disease is the number # 1 killer in the U. For example. Did you get that? When. yes. wine. So. That being the case. . coconut. The main foods in the Puerto Rican and Caribbean diet is made up of fats and carbs. we have the highest numbers of obesity. Even amongst people that exercise. look at those countries and cultures that are located along the Mediterranean Sea. Don't be fooled by the "high-protein" fans. without steroids the body CANNOT handle a high amount of protein. However. if you take steroids. fruits. then yes. kiwi. and it’s effects on hormones such as Testosterone.
S. is really the only country that emphasizes a high protein consumption. Food is supposed to be enjoyable.. The human body goes through its most dramatic growth spurt during the first months and years of life. And stop stuffing yourself with dry tuna. do yourself a huge favor and don't buy anymore of those expensive.mother's milk. So. but massive amounts of protein to build muscle and gain weight. Mother's milk is what is given to a newborn baby.If you take a good look at the rest of the world outside of the United States.. . protect from infections during this very delicate stage of life. This milk gives the growing child all of the nutrients it needs to grow in health. So. And one more BIG fact. You DON'T NEED A HIGH AMOUNT of protein to build muscle and burn fat. you'll come to realize that the U.A... This MYTH is due to 3 reasons: 1) Everyone thinks that muscle tissue is made up mostly of protein 2) Everyone thinks that either high amounts of fat or high amounts of carbohydrates will cause you to get fat 3) Everyone thinks that protein has a "thermogenic" (inner-body temperature raising) effect.. meal replacements shakes. mother's milk is only made up of approximately 5-10% protein! If protein was so vital to physical growth then mother's milk would have contained much higher amounts of protein!!! Bet you'll never hear supplement companies admit to that. which helps burn fat All three of these beliefs are completely wrong! (In this article I am going to give you a very brief explanation.... but in later articles I will go into more detail). However. and this is the # 1 PROOF THAT HIGH PROTEIN IS NOT NEEDED: the most important food that exists on this planet for growth is. worthless protein powders. or protein bars. and to grow physically.. protein is NOT the most important ingredient your body needs. to emphasize the point.. build up its immune system. Here’s more information on protein I’ve written in the past: Some even go as high as suggesting you have to not only eat high.
and AMINO ACIDS.. by the way. However.. The rest it stores for later use. Oh. you feel bloated. The higher the amount of protein you eat the more stress you are placing on your digestive system. Protein is by far the most difficult macronutrient to break down and digest..World champion middleweight boxer . How much benefit in gaining muscle weight do you think that's going to give you? Have you ever drank those disgusting protein shakes or eaten those chalktasting protein bars? You get gas.First. and you might even get the "runs" (diarrhea).. if not MORE than protein to gain muscle size... Your muscles need just as much glucose (which is what carbohydrates are converted into). Muscle tissue is 70% WATER..your body keeps a little "pool" of stored amino acids. To just name some of them: Andreas Cahling . It is NOT true that you need to be eating a "steady stream" of protein to gain muscle weight. what do you think happens to any excess protein??? It turns it into FAT! Have you ever noticed how you feel when you eat a huge burger or steak? Even after several hours have passed. it still feels like you've got that entire piece of meat just sitting and rotting in your stomach. The other 30% is made of GLUCOSE.Swedish champion bodybuilder and Olympic gold medalist in the ski jump Keith Holmes . muscle tissue is NOT made up of mostly of protein. are in excellent health. yet have tremendous physiques. are powerful. That's a major sign that your body is NOT properly digesting all of that protein!!! There are several real-life examples of athletes that don't consume massive amounts of protein to gain muscle weight. the body uses whatever amount of amino acids it needs at that particular moment. and agile. fast. Those that have medically studied the physiology of the human body know that amino acids are what make up protein..
all without using any animal proteins or meats.as long as you eat MORE calories than what your body uses you will put on weight. yet have built massive physiques (which I just listed some of them above)..Bill Manetti . carbohydrates.World weight lifting record holder. is HOW MANY CALORIES YOU EAT A DAY.. It all comes down to the calories! Will being a vegetarian affect my ability to gain muscle? If you were to read any bodybuilding / fitness magazine. Kansas City Chiefs Hall of Fame Chris Campbell ..Olympic wrestling champion Peter Hussing .. boxers. as far as nutrition is concerned.Powerlifting champion Stan Price ..European super heavyweight boxing champion You can eat all the protein in the world and not gain one pound of muscle weight if you aren't eating enough calories!!!!! Remember. they are all going to say that you have to eat meat and high amounts protein to build muscle. or fats. bench press Art Still .. and NFL football athletes that are vegetarians. or if you ask almost anyone at the gym. It doesn't matter if you are getting your calories from protein. JUST CONCENTRATE ON EATING THE PROPER AMOUNT OF CALORIES EVERYDAY and you'll be fine. When it comes to protein or amino acids. as you've already read. you don't need a boat-load of them to build muscle. what is most important in gaining considerable muscle.... To get right to the point. it doesn't matter what we've been fed by the magazines and companies trying to sell us their latest protein concoction.Buffalo Bills and Kansas City Chiefs MVP defensive ends. those are all a bunch of lies we've been fed by supplement companies. . Well. There are plenty of examples of top bodybuilders.
So. This happens because when you eat or drink carbs they turn into glucose in your blood. So if you don't eat the correct amount of carbohydrates your muscles will not get the energy or size (filling up like balloons) you would like. . calories. Glucose "grabs on to" or "sticks to" water and pushes itself inside of muscles. As a matter of fact. they are more "complicated" for your body to break down and digest. NO. the fact that you aren't clogging your digestive system up with animal protein means you'll be able to better digest the other nutrients. filling them up. CARBOHYDRATES Carbohydrates are what provide your muscles with the energy to lift weights. BEING A VEGETARIAN WILL NOT HAVE A NEGATIVE AFFECT ON BUILDING MUSCLE. "COMPLEX" VS "SIMPLE" CARBS Should I worry about whether I eat "complex" or "simple" carbs? The only difference between complex and simple carbohydrates is that complex carbs take longer to digest than simple carbs. This is another reason low or no carb diets don't work. They also help "fill up" your muscles like balloons. vitamins and minerals that your muscles will need to get bigger and stronger.
like fish. the difference in the insulin spike that these 2 different forms of carbs have are so minimal that it doesn’t make a difference. Besides.Many make a big deal over eating complex carbs at some times and simple carbs at others. First of all. sesame oil. TOTAL CALORIES PER DAY is what's more important. These fats are mainly found in sea food. butter. . and shortening). called liver synthesis. not if you eat "complex" or "simple" carbs. The amount of cholesterol that you eat has nothing to do with the cholesterol level in your blood. whole milk. olive oil. chicken skin. and in safflower oil. FATS Fats are used by the body to help lubricate your joints and organs and they help raise your testosterone. peanuts. Also. Fats are one of the most important nutrients for your body. egg yolks. canola oil. There have been several INDEPENDENT studies that show that a diet containing a high amount of fat. palm oil. Unsaturated Fats The other fats that exist are "unsaturated fats". which assists in building muscle. there are 2 types of fats: Saturated Fats Saturated fats come mainly from animals (red meat. Again. Saturated fat and cholesterol are NOT the enemy that everyone makes them out to be. What determines the cholesterol in your blood is your liver. It has been estimated that prisoners (whom are big and muscular) eat a diet that contains a large amount of fat. raises the most amount of testosterone in your blood. approximately half of the calories coming from fat. cocoa oil. your metabolism and genetics is what determines how "fast" or "slowly" carbohydrates are digested by the body. and avocadoes. margarine.
When I was getting a medical examination done for the Cleveland Fire Department I was told I had to bring my cholesterol down. danishes. So for a period of 2 months. and help in the functioning of your cells. IT'S EATING TOO MANY CALORIES THAT GETS YOU FAT. Can you believe that my cholesterol level had only dropped 2 measly points???!!! This explains why you have some people that eat nothing but bacon cheese burgers and French fries can have very good blood cholesterol levels. I inherited that. IT'S ALL ABOUT THE CALORIES! “IT'S ALL ABOUT THE CALORIES” . I got my cholesterol levels tested again. your liver will compensate by producing more cholesterol. I also took supplements such as niacin and garlic pills. skim milk. IT ISN'T THE FAT IN FOOD THAT GETS YOU FAT. because supposedly it lowers your cholesterol. I ate nothing but tuna. because. because it is made up of nothing but worthless trans fats. and on the other hand have someone that eats nothing but vegetables have very high cholesterol levels. and microwavable pancakes and french toast. and egg whites.When you eat less cholesterol. I ran like crazy. And if you were to eat more cholesterol. It comes down to genetics. Trans fats are what raise the bad cholesterol in your blood because your body can't digest them. and less greasy. margarine. What you do want to be careful with are foods that contain TRANSFATTY ACIDS (TRANS FATS). after all of that work and sacrifice. crackers. remember. Also. My relatives on my father's side all suffer from high cholesterol. Use sound judgment. you actually want to eat a good amount of fat. These are created when manufacturers partially hydrogenate liquid oils to make them more solid. They are actually very good for you. So try not to overdo these types of foods. croissants. chicken breasts. Unfortunately. so avoid frying. Your genetics is what determines how much cholesterol is in your blood. Well. it converts the regular fat in the food into trans fats. So. Avoid eating the skin of chicken. Saturated fats are not the enemy. cookies. You mainly find these in vegetable shortenings. butter. I cut out virtually all fat from my diet. then your liver will lower the amount of cholesterol it produces. whole milk and whole eggs are not the enemy. to keep your testosterone levels high. when you fry foods. I was also drinking gallons of apple and cranberry juice.
If you eat MORE calories per day than what your body uses (whether it be for weight training... if you examine those in the real world that have built great bodies you'll notice something very important: it's all about the calories..and still become overweight. 30% carbs.... and 0% carb diet…………....or any other combination.all kinds of different "ratios" and "percentages"... or any other activity) then you will GAIN weight .. How you break up your eating IS NOT important.. it is NOT about specific ratios or percentages. All of their recommendations are either just repetitions of what they read or heard elsewhere. The truth is very simple.. You could go on a 100% protein.. IT DOES NOT MATTER ONE BIT. 10% protein. and 10% fat.. working.. It doesn't matter if you eat 60% protein.. if you are eating LESS CALORIES THAN WHAT YOUR BODY REQUIRES. When it comes to your body.. carbs.. what is? Everybody in the fitness / bodybuilding industry has their own recommendation as to how you should break down your eating. Well.. then when it comes to eating. How many times have you seen a person eating the strictest of diets.or if you eat 75% carbs.. don't believe the hype. and 15% fat. What IS important is the amount of calories you eat per day. making sure that they eat a certain percentage of this and that..If consuming large amounts of protein isn't the key. regardless what percentages of those calories come from protein.. not to mention supplements. IF YOU ARE EATING TOO MANY CALORIES! You could eat 100% table sugar and still lose weight..... yet still get fat? This is because regardless of the ratios they are eating they are still eating more calories than what their bodies use... Ratios are not important. or they just want to sell you their latest powders or pills. How many times have you seen someone eat a high percentage of protein yet still not put on any size? This is because regardless of what ratio they are eating they're still not eating enough calories to put on weight. That is a myth that has spread like gangrene. 0% fat. However. or fats..
you must eat a higher than normal amount of nutrients. In order for you to MAKE SURE that you give your muscles the nutrients it needs to FUEL YOUR WORKOUTS.. Even if you have the perfect training routine.. REPAIR. and they are pretty expensive. to get stronger. you have to be able to keep track of what you are eating . I’m going to discuss ways to manipulate calories throughout the week so that you can build muscle while burning fat or at least staying the same.. The important thing is to get the correct amount of calories.yes. then sure.. It's like saying you want to drive your race car. even with eating chocolate candy bars. to get bigger. It doesn't matter where you get your calories from. AND GROW..If you eat LESS calories per week than what your body uses then you will LOSE weight This is an UNDENIABLE TRUTH. without any gasoline (fuel) or oil. To grow. It's impossible.. There is no way around it. I don't recommend consuming large amounts of "high-calorie" shakes since they contain a lot of preservatives and chemicals to extend their "shelf life".. However. but as long as you eat less CALORIES than what your body uses you will lose weight. drink a shake here and there.. if you eat an average amount of food. cement. if you find it difficult at first.. It's impossible. however.) Should I purchase "nutritional shakes" to help me get my calories? Shakes are nothing more than grinded up food. Drink a shake every once in a while to assist you.. (Further down. but I’m just trying to drive the point home that there is not a need to get all crazy with eating a certain ratio of things 7 days a week. or inconvenient. RECUPERATE. then you will have an average body. How much food do I need to eat to grow big and strong? First of all.. Now.. and wood. if you need it. There is no getting around this. with all its speed and horsepower. You could eat nothing but chocolate candy bars. It's because it all comes down to the amount of calories you eat per day.. you'll never grow without providing the body with the proper amount of nutrients. I’m not saying that you can build muscle and stay defined by eating a diet of nothing but donuts.common sense and logic let’s us know that. to get all of your calories from whole foods. It's like saying you want to build a big house with a small amount of bricks.
Well. or how tough it is to eat a very high amount of calories on certain days. Failing to do this is one of the top reasons why 99% of those that train NEVER see the results in muscle building / fat burning that they so desperately wish for. There’s just no way around it. they’ll fess up and say that they really aren’t eating enough.asp http://www. they may have eaten good one day. But when you actually tally up the numbers. That requires ‘round the clock work. After a couple of weeks it will become like “second nature”. If you want to gain muscular weight you are going to have to eat more!) Keeping track of what you eat is much easier than it sounds. The first question out of my mouth is “How many calories are you eating per day?”. Simply read the nutrition labels on packages and wrappers.gov/fnic/cgi-bin/nut_search.nal. It doesn’t matter if you train like a horse in the gym. Be sure to pay attention to the serving size on these labels. They’ve come to me and I’ve given them everything I’m laying out in this eBook.usda. So please. But pounding down the food to grow is another ball game. many very close friends of mine. Then they shouldn’t be surprised at their lack of size. One day I decided to purchase a Reese Peanut Butter Cup Blizzard at an ice cream store called Dairy Queen. blah. So. which is exactly what I personally do.dietfacts. but then they’ll go the next week and a half barely eating. If ever you are going out to a restaurant or public food place. They NEVER can tell me! Or. Don’t even begin to waste your time in the gym until you fully understand and put into practice the fact that you are going to have to eat on certain days A TON of food. they’re too busy. when I got home a did a little research. and need to know how many calories a particular food or meal is. I beg you.com/fastfood. sure enough.everyday……. don’t be like all of these other knuckleheads I personally know (but I’ve still got love for) and become lazy with your eating. Or. blah. much less force growth. I know so many individuals. Or they’ll swear up and down that they eat a lot. those guys are barely eating enough to just maintain their body weight. working out is the easy and fun part. blah. especially on certain days.pl . and that’s it. Then.there is just NO way around it. they tell me 3 or 4 months later how they aren’t getting any bigger. All it takes is around an hour a day. that are constantly trying to gain muscle. simply go to one of these links and you may find what you are looking for: http://www. if you don’t eat more calories on certain days than what your body requires you aren’t going to gain a lick of muscle!!!! Period!!!!!!!! Hey. I didn’t know off the top of my head how many calories it was. (Please re-read that last paragraph.
That's it. are out on the run. 1 PORTION = 200 CALORIES .html (Note: I check these links on a regular basis to make sure that they still are up. please drop me a quick email and let me know (jperez@fromskinnytomuscular. Also.com/fast/index. If for some reason when you’re reading this eBook you go to one of these links and it is not working. For example. etc. No counting.webterrace. you'll have to make a judgment call on the portion.html http://www. or some fruit.fatfreekitchen. and it just makes it virtually impossible to count the calories of what you are eating? There is one very easy way to find out how much food you ate. rice.com/junkfoods.com/calories/item/04053.com). So whether it's chicken.htm http://www. The size of your fist is equal to 1 portion. to equal a portion. With some foods. there are some chicken breasts that after being cooked are not the size of a fist. same goes for some fruits. cubes.http://www.3fatchicks. DO NOT USE THE “PORTION” METHOD ON A REGULAR BASIS. Count portions. would it be the size of your fist??? It may take 2 bananas or 2 chicken breasts. Use good judgment: if you were to cut that piece of fruit into squares. Pay close attention to what you serve yourself. what happens when you don’t have access to a nutrition label. like bananas. USE THE CALORIE COUNTING METHOD AS MUCH AS YOU CAN! To measure your portions is to take your hand and make a fist. Simple. COUNTING PORTIONS IS LESS ACCURATE THAN COUNTING CALORIES AND I ONLY SUGGEST IT FOR THOSE FEW TIMES WHEN IT IS COMPLETELY IMPOSSIBLE TO COUNT THE CALORIES. HOWEVER. All portions must be the size of a fist after being cooked. a portion would be an amount that is the size of your clenched fist.calorie-count. I’ll greatly appreciate it.com/fast-food-nutrition/ http://www. don't cheat yourself out of calories that you may need to be eating but are passing up because of not sizing up the amounts with your fist.) Now. or slices.
repair. that I could grow large amounts of muscle by just eating two or three thousand calories a day. once again. Well. Warning: Now. you’ll have to eat more than 2500 calories per day. I just never really realized how much food it really takes to build some real size and strength! (I’ll try to keep this portion as short as possible. etc. that I rested well. 40. etc. you’re about to read a way of manipulating calories on certain days to allow for maximum muscle growth while burning or at least keeping fat at bay. For example. I’ll attempt to not overexplain things that I feel you would automatically know). So. in order to gain / build new muscle on top of what you already have. calculated everything correctly. When I say gaining “true” muscle. Whatever in excess of your 2500 maintenance amount you eat will hopefully be used to recover. maybe even 50 pounds!!!!! Calorie amount was by far my BIGGEST DOWNFALL in not having been successful in the past. you have got to eat some SERIOUS AMOUNTS OF CALORIES……. another section that I could have written a hundred pages on.. In order to gain muscle mass you have to eat more calories than what your body burns or uses per day. let’s say it takes you 2500 calories per day just to maintain your current body weight and size. thinking that way was one of the reasons I never really gained any true muscle in almost 10 years. now tell me EXACTLY how many calories to eat a day.how much food I needed to eat was my #1 obstacle. I’m talking about 30. because I don’t want it to become to drawn out and you lose the focus of what you must understand here in regards to calorie manipulation and why you do it. I mean an amount of muscle on your body that is going to be significant. But if you really want to gain some SERIOUS muscle mass. It’s going to be noticeable. I don’t want to discourage you by what I am about to write regarding calorie amounts. including only the important details.BIG TIME. However. mental strategies. First.Okay. let me explain the biggest flaw of most muscle gaining program diets. I used to always think that as long as my training was right on money. and build bigger muscle mass.………. but I’m just going to get to the main aspects. Not this “10 or 15 pounds of muscle”. . I think we’re clear on this point. nor do I want to scare you. This is.. Above the correct training techniques.
However. either excreted when you go use the restroom and / or stored as body fat. there’s another phenomenon within our bodies that we are also going to create that will really force growth in our muscles..Here’s the problem. There is a concept that many have written books on. those named and not named... but most of it in the liver. believe it or not you need fat and some is stored but in different ways and area. If you were to eat more calories once you’ve “topped out” what you’re body has stored. credit is given to these intelligent individuals. the rest is going to “spill” out of the muscle and other vital tissues. filled it to the rim. and fat stores. Yes.too many to name). We have to eat an amount of calories that’s less than what . Same with your body. So we have to eat in such a way that we get the muscle building benefits of eating a surplus of calories yet avoid the “spilling out” and being stored as fat underneath the skin.. etc. Dan Duchaine. Many suggest different variations of this phenomenon... A good comparison is that of an empty glass of water. You have protein stores (aka amino acids). which where big guts and flabby thighs come from). to which the credit goes to all of these individuals. such as Lyle McDonald..but this is NOT to be confused with regular body fat.. which is the fat we hate and don’t want to have..so. You cannot eat a surplus (more calories than maintenance) for more than a couple of days at a time per week! After those few days of an overabundance of calories you’ll begin to put on fat. Some call it the “zig zag” method. yet again. What happens if once you’ve filled the glass completely you would continue to pour water? Obviously the excess will begin to spill out. in order to do this we will keep our high calorie days to only a couple. I’ll tell you which one has worked best on me (and it’s a combination of what many of other writers have recommended. any excess calories that we would eat would more than likely be stored as bad body fat. carbohydrate (aka glucose / glycogen) stores. We are trying to deplete the different store we have within our bodies. Your body has the ability to store approximately 400 grams of carbs. you have to first put your body through a “depletion mode”. many others who have gone into extensive detail about. the “slingshot” method. This is done by eating a low calorie amount 4 days in a row. First off...the BIG problem. Well. Let’s say you’re pouring water in that glass. like muscle. especially the carbohydrate and fat stores. Ori Hofmekler. Once these stores are topped out... You’re fine until you’ve “topped out” the glass. 2-3 week. some within certain tissues.. the “rebound” method. Scot Abel. Your body also can store at least 8000 calories of fat in healthy ways and areas (not under the skin.. and many.
. especially since you’re also working out at the same time. such as norepinephrine and epinephrine (adrenaline). because you also have to cut fats).. about 500-1000 calories less than our maintenance level. but you’re pretty much going through a low calorie. Again. this isn’t a typicallow carb diet. Also. Not that this is what it is. During this low calorie phase your body will begin to release many chemicals that help burn fat. it would be very intelligent to try to avoid foods that contain carbs or fats (no. to enhance the depletion phase.our bodies require per day. basically. and will go into a “starvation” / “store everything as fat” mode. thinking that it is going through some sort of famine.it will slow the metabolism down.. That’s also why you have certain people that they go on these diets get to the point to where their metabolisms have slowed down so much that even eating very small portions of food will still not allow them to burn fat. This is a huge flaw of most weight loss diets. the truly important thing is to eat low calories. Again. the reason for this is to deplete these stores and force the body to use its own fat that it has stored as energy. lower the fat burning chemicals. Working out with weights is going to burn up a good amount of carbs and fats. Here’s a huge tip: During the low calorie phase (first 4 days). and to help repair the muscle. However. fat loss mode for the first 4 days. Being that you are to eat less calories than what your body needs. being that you want to deplete as quickly and as much carbs (glucose) and fat stores as possible. muscle defining mode. you will mainly be eating protein and vegetables those first 4 days. which sends the body into this starvation mode. Not giving the body much carbs or fats during this period encourages it even that much more to tap into and begin to burn off what it’s been storing all along. So. the exact opposite of what we are trying to achieve. They have those that follow the diets go on low calorie / low carb diets for way too long of a stretch. making it then harder and harder to lose weight. because if it does the body begins to store fat and begins to break down muscle tissue. your body goes into a nice fat burning. if you were to go more than 4 or 5 days at a low calorie amount your body would then begin to catch on to the fact that it isn’t getting enough calories. try to make the majority of those calories protein. it’s a “depletion” phase.. you are to weight train during this depletion phase. We don’t want this to occur. so it then switches things to do the opposite.. but if you can do it.
.. the body is now in a mode that it’s asking and looking for nutrients. Here’s where the whole “rebounding / slingshot / zig-zag” comes into play. burning off body fat. immediately. . like muscle mass.. but in a good way (again. However.. When you go through several days straight of depletion and low calories the body almost becomes like a sponge... you now. not like body fat). but.. Now. Your body needs all nutrients.. by the way.. before your body turns against you.. go on a very high calorie diet...during this 2-3 day high calorie phase you do not have to count calories and are allowed to eat anything and everything you please. for the next 2-3 days.. Take advantage of that “sponge” mode your body is in for those few days. you name it! Remember. more than normal!! Ask any competitive bodybuilder and they’ll let you know. They will go through months and months on end at a low calorie amount (not the healthiest or wisest way.. Before your body realizes that it’s not being fed enough food and slows the metabolism down.because their bodies were in that “overcompensation” / “over-providing” mode for those first few days. here’s where wonderful things begin to happen. the name of the game during the high calorie phase is to pack in a ton of calories to really “fill” and expand those muscles. You are now to eat way above and beyond your maintenance levels. That’s also why a lot of them look better 2 or 3 days after the competition than they did the day of because they’ve been “filling” up their stores.. Because you depleted the body and worked out on top of that... including a ton of carbs and fats!!! (What a beautiful thing). they’ll tell you that even though they are eating anything and everything in site.... The day of the contest comes and goes. Oh..like muscles!! And it pushes more into the muscles than under normal conditions. as soon as you give it a high amount it over-provides by pushing and storing in good places. ice cream.. instead of storing it as body fat. When you then. When you put the body through a period (in this case 4 days) of a low amount of calories. Just like when you cut off blood to a muscle and the minute you allow circulation to it the body over-provides and sends a larger than normal amount of blood to that body part. give it a huge amount of calories. which means their muscles actually get bigger and larger. including pizza. it pushes all of those nutrients into tissues.which is called “overcompensation”.. for those first couple of days they don’t get fat at all! They’ll all tell you they “fill out”. You’ve gone through 4 days of depletion..). you do a complete 180. they will binge and eat like there’s no tomorrow! They have been starving and craving for so long that they eat like savage beasts. same goes with calories. As soon as they are done with the competition. you do the exact opposite.Now.
this is exactly the opposite of what most say). sometimes months on end. the greater the over-providing to the muscles will be on the high calorie days.. so it must be done on low calorie days. At least that first of the 2 or 3 days of high calories days you have to eat an extreme amount.. Just get as close as you can on that one day. the more you’ve depleted. which is directly responsible of helping you burn fat and achieve a well defined body. Keep in mind that muscle only grows at rest. And. if you were to continue on a high calorie day you would then start to gain fat. you have to realize that when I say a very high calorie day. it’s best not to workout on high calorie days (I know. just make sure you eat above your maintenance. . when your body is most in a depleted state. After that. going back to our original example. that you should eat 4-5 times your maintenance to take advantage fully of the overcompensation and leptin increase. That’s why these typical “weight gain” / “mass building” / “bulking” diets don’t work. you workout to be able to deplete and stimulate growth. huge amount.. So. Now. the big BUT in this is that this “overcompensation / rebound / slingshot / over-providing” phase only lasts for 2-3 days. 5000 should be your minimum always. As a matter of fact. such as Scot Abel (credit being given). That’s all it takes for the body to fill out. on that first day of high calories. you don’t want to be working against yourself. you should aim for over 10. Also. As far as the remaining 1 or 2 more high calorie days.000 calories!!!!!! I know. you may have to make an exception depending on your personal schedule. about 1000 more. I really mean that. some experts have said. and since the high calorie days are the days you will be “growing” and filling out. we don’t want to “over-fill the glass with water and spill out”). But think about it. which for most of us is going to be more than 5000 calories. a very high amount of calories will help increase a hormone called leptin.definitely at least 3 times your maintenance. which leads to a huge gain of body fat. I know. Actually.Also. Then you’ve got to go and worry about having to get rid of all that fat later on down the line. Also. Now. Working out on high calorie days would just slow down the ability of the body to concentrate on pushing that overabundance of nutrients to the muscle mass. if 2500 calories per day is your maintenance amount.. “top out” (remember. They require you to be in a high calorie mode for too many days.
Whenever you drastically increase the amount of calories and carbs the body will raise a hormone that is directly responsible for holding on to water. Trust me on this. which is nothing but water weight. But don’t worry. If you can get close to the 4-5 times your maintenance amount on the first high calorie day. I have literally put on an inch on my waist line in 2 days because of water bloat. SIMPLY EAT. YOU DON’T HAVE TO COUNT CALORIES ON THE HIGH CALORIE DAYS. But if you can’t. Doing this will allow you to gain more muscle and lose more fat than if you were to go on a typical “bulking” phase for several months to then have to go on a year-long “diet” phase. you keep leptin levels high. So with this type of calorie manipulation you get the best of both worlds: you are depleting the body and burning off body fat during the 4 day low calorie phase. Once you go back on the 4 day low calorie phase you’ll lose any and all of that water weight and bloat. NOT fat. Also. Shift gears big time again and go back on a 4 day low calorie (and preferably low carb and low fat) phase. Warning: Don’t be surprised if after your 2-3 days of high calorie eating you put on some “bloat”. if you are having a big problem putting on size. all while gaining muscle and keeping fat at bay! This is the wonderful phenonmenon of “over-providing” and “overcompensating”. After that 2-3 day of gorging. and you get the overcompensation. then you’ll definitely need that 3rd high calorie day. then you will definitely need a 3rd high calorie day.I keep saying “2-3 days” of high calories. muscle expanding from the high calorie days. you keep muscle building and fat burning hormones within the body high. The body is an amazing thing. you are to repeat the process. . with no exceptions. which can cause a bloating effect. but by the time I go on my 4 day low calorie and am ready to start the next high calorie phase. I have dropped the entire inch of water. then you can get away with just 1 more high calorie day (making a total of 2 high calorie days for that week). You also keep your metabolism running along.
before we continue. You must be very consistent and COMMITTED. but this is good enough to get the point across.Yet again. college. because if you go through this bulking phase and then decide to be inconsistent or quit. spirituality. month after month. etc. wants to just get in return 1 measly pound of muscle a year??????????? Now. after training week in and week out. guess what. spending precious time on their bodies that could go towards their career. with minimum of 5000 calories) Day 6: High calories (at least 1000 calories above maintenance) Day 7: *optional (you can make this a 3rd high calorie day if needed. and want to have a great-looking body. you are . want to pack on some muscle. friends. family. I can go even further and more detailed. or you begin your low calorie phase again) Don’t you finally want to LOOK like someone that actually lifts weights? Don’t you want to LOOK like someone that works out? Who in the world. definitely at least 3 times the maintenance. this program is only for those that are serious about changing the way they look.. As a summary of the calorie manipulation: Low Calorie Phase (depletion) Day 1: Low calories (500-1000 calories below maintenance level) / Workout Day 2: Low calories (500-1000 calories below maintenance level) / Workout Day 3: Low calories (500-1000 calories below maintenance level) / Workout Day 4: Low calories (500-1000 calories below maintenance level) / Workout High Calorie Phase (over-provide) Day 5: Very high calories (aim for 4-5 times your maintenance levels.
) Let’s say someone’s maintenance levels is 2000 calories.. all have a say-so as to how much food you need to consume to gain size. everyone is different. the “very” high calorie day. So. Now. On days 6 and 7 (he’s decided he needs that 3rd high calorie day). how many calories does it take to put on size and strength? Well. Some people can get big by eating a lot less than others. he’ll do his best to eat 4-5 times his maintenance levels. hormonal make-up. So. genetics. here is a VERY GENERAL “starting point”: If you are a male. Okay. This is a program for serious and focused individuals that WANT TO PACK ON AS MUCH MUSCLE AS THEIR BODIES WILL LET THEM. make your starting maintenance level 1500 calories. On the first 4 days he is to eat a low calorie (preferably low carb and low fat). Got it? Good! . Your metabolism. then. which in his case would be 3000 calories (2000 maintenance calories + 1000 calories = 3000 high calories). now that we got that out of the way. However. (Only use the starting maintenance levels I’ve just given if you don’t know how to figure out your own personal level. I want to give you can example of putting this all together. so he’ll be eating at least 1000 calories above maintenance. he’ll be eating 1500 calories on low calorie days (2000 calories maintenance – 500 calories = 1500 calories for 4 low calorie days).THE ENTIRE JOURNEY. and viceversa. etc. This program isn’t some “get muscular and ripped in 12 weeks” garbage that they sell all over the place. Again.going to just turn into a fat person or are simply going to lose any muscle you had worked so hard to obtain. If you are a female. make your starting maintenance level 2000 calories. in this case. It all starts out with knowing your maintenance level. On low calorie days it is supposed to be 500-1000 calories below maintenance. You MUST FOLLOW THROUGH THE WHOLE WAY……. gender. which in this case would be 8000 calories (2000 maintenance calories x 4 = 8000 “very” high calories). on day 5. back to calories.
get more muscular. are consistent. ribs... What if I don't have the appetite to eat that amount of food? Like many other things. chicken wings.... rep schemes. However. by the way. major mistake that naturally skinny individuals make is that they don't discipline themselves to eat the correct amount of calories day in and day out!!!! A lot of people go on a training routine and follow it religiously. supplements. If you drink milk. trying adding a chocolate syrup or powder. Just like a low amount of weight isn’t going to stimulate big muscles. start playing around with exercises.. There are so many individuals that mention to me that they can’t seem to get bigger... here are a couple tips to getting in the amount of portions / calories per day you'll need to build muscle: Drink natural fruit juices or milk with some of your meals. So they begin to start trying all different kinds of weight lifting techniques. Enjoy that steak. I almost feel hungry.... it would be smart of you to have your high calorie days on weekends. I know. I'm at the point now where this amount of food doesn't even really fill me up. a low amount of calories isn’t going to build big muscles.. chocolate cake.. the more muscle you gain the more your body will ask for those calories. after sticking to it for several weeks you'll begin to see it get easier and easier. yet they don't EAT enough.. Most chocolate syrups and powders are actually pretty healthy for you. A major.when all along the problem was not their training techniques. etc.. your appetite will adjust. pills. However. After a couple of weeks it will become like "second nature". pizza. That they are very disciplined. etc.. Same goes for eating. all while filling out your muscle! It’s a beautiful thing. when first doing something. BUT DON’T EAT ENOUGH CALORIES. since they contain vitamins and minerals... will begin taking a bunch of protein powders.Oh.. sets. Then they wonder why they aren't getting any bigger.all in search of trying to add on some size to their bodies. it may seem a little challenging. The more muscle you grow the more your body will look forward to eating. when most go out with friends and loved ones and eat. .. train hard. it is their eating habits.. Don't fall into this same trap like I did for years! Also..mmmmm. Be patient..
EVEN IF MY APPETITE IS HORRIBLE----------------> Olive Oil!!!!!!! Just 1 tablespoon of olive oil gives you around 120 calories.Eat "calorie dense" foods.. is about 1200-1500 PER SHAKE.make sure that when you buy the olive oil. So if you were to make yourself a shake and put 2-6 tablespoons of olive oil in a homemade shake. The main one I eat is raisins and granolas. The total calories for this shake comes out to be (depending on the amount of olive oil you decide to use). There are some foods that contain a lot of calories per servings. Eat foods like a bagel with cream cheese. old rice (arroz!)! MY NUMBER ONE SECRET WEAPON TO GETTING THE CALORIES I NEED TO GROW. which will give you a lot of calories. you purchase the one that says “Extra Light Tasting” (not Extra Virgin……. .. you’ll see how valuable the olive oil is. peanut butter is great. Warning!. Here’s my personal shake: 2 cups of any natural fruit juice 10 tablespoons of Dried Egg White Powder 3-6 tablespoons of extra light flavored olive oil (Mix it all up in a blender). Also. that right there is 200-600 calories from the olive oil alone in that one shake! And if you drink 2-3 of those shakes a day. Eat natural ice cream. Also... Raisins contain a ton of calories. If you use this one. That's pretty dense and it's good if you don't seem to have the appetite to eat a lot at first. Try it out. which just a little gives you a lot of calories as well. And mix in 1 tablespoon of olive oil with food for an extra shot of calories.. good.you want Extra Light Tasting).. like Bryers. you won’t taste the “olive” in the oil (which to me the taste of olive is disgusting).
just be consistent with the calorie levels. Other say to eat a high carb / protein meal immediately after training. Is "meal timing" important? Honestly. Sometimes I eat 3 times a day. Some say not to eat a big meal at nighttime. Some suggest to eat your biggest meals early in the day. I think it’s over-rated. But other than that. others 5 or 6.EATING TIME TABLE Do I need to eat certain meals at certain times of the day? This is another big debate amongst many. Then others even suggest to get up in the middle of the night and have a protein shake. I do feel though that during the 4 day low calorie phase that eating 4 or 5 times helps keep my appetite down somewhat. EATING AND PLANNING AHEAD . Others say to eat nothing but protein before going to bed. I have found that it makes no difference as long as I stick to the amount of calories you supposed to aim for.
Tragedy. This is one of the main strategies I used to put on over 40 pounds. The more organized and prepared the Fire Department is for a particular emergency.. METABOLISM .. perhaps the night before.. or planning ahead of time your meals will also make it much more likely that you get the proper eating every single day to pack on pounds of muscle. Mixing up the type of foods you eat and trying different seasonings will make every meal delicious. will make it more likely that we can handle an emergency if it occurs..Making eating enjoyable Eating correctly is not boring. or vending machines. Imagine if fire departments would never try to do this. the more likely the chance is that we will be successful at saving as many lives as possible. Pre-Planning In the Fire Department there is an operating procedure called "PrePlanning". or planning ahead of time. Pre-planning.. If you are constantly not preparing your meals ahead of time then I guarantee you are going to see yourself having to buy food that is close by. your muscles will thank you for it. Please stay on top of your eating. We would not know how to attack a situation to best beat it. like fried fast food.... Pre-planning. You do not have to eat bland foods to build muscle and strength and burn fat..what would happen if a disaster were to happen? Chaos. If you are not consistent with your eating then you will not see any progress in the way you look. plan ahead! Make and prepare your meals ahead of time. This basically means that certain scenarios be played out and drilled ahead of time to better prepare and organize in the case that a disaster would occur. If you know ahead of time that the next day is going to be a busy and hectic one. You must be disciplined when it comes to your eating.
digestion. growth. Anti-oxidants are substances that fight off oxidants: organisms that attack your body systems. Saying that. including cancer. If you are ill or not at 100% health. it is not necessary to take vitamins. AND ANTIOXIDANTS Vitamins and minerals are substances your body needs to complete all of its functions. etc. Working out can cause certain toxins to build up in your body. and antioxidants in high dosages. any more than what your body needs is a complete waste. Also. minerals. The faster your metabolism is the quicker your body digests and uses the food you feed it. and these anti-oxidants help to remove those as well. simply disappears. . and anti-oxidants. If you are a naturally skinny person. Anti-oxidants are a "must have" for optimum health and well-being. and they are one of the causes of several illnesses. and grains. such as vegetables. VITAMINS. you'll never be able to build the muscle and strength you are truly capable of. however. neon color whenever you use those “vitamin packs”? That’s your body getting rid of all that extra vitamin. minerals. MINERALS. I compare it to eating cotton candy. As soon as it touches your tongue it disintegrates. fruits. then your body takes the food you give it and digests it too quickly. like tissue repair. vision. FIBER You want to try and eat a couple of portions of foods that contain fiber. meaning it really doesn't get a chance to properly use those valuable nutrients.Metabolism is how well and how fast your body uses the nutrients you feed it. First off. there has been lots of research done on toxicity of taking too many vitamins. Without giving your body vitamins and minerals your immune system will suffer and you'll become and look unhealthy. Free radicals are an oxidant. Why do you think your urine turns a bright yellow. cell reproduction.
The other vitamin is one Bcomplex. is a red wine alternative called Resvinatrol Complete. so if you are training very intensely. One other substance I take. A widely accepted belief that has been around for years is that you have to drink eight 8-ounce glasses of water everyday. WITHOUT the alcohol. for good health reasons. Don't waste your money on those high priced "vitamin packs" sold at health food / supplement stores. I simply concentrate on good. which I’ll take anywhere from 3 grams to 10 grams a day (yes. old fashion food. and soda don't count as water intake. and is one of the main reasons cultures in the Mediterranean can get away with eating carbs and fats with the health issues that are suffered in the United States. which 1 fl oz serving gives you the equivalent of 150 glasses of red wine. Compare the labels. like you should be. and the one that contains the same amounts but is the least expensive. Take 1 tablet with your first meal of the day. but you can only survive a couple of days without water. Just one is enough to meet your daily needs. A regular multi-vitamin is good enough and very inexpensive.To ensure you get these 3 essential substances all you have to do is take ONE "all in one" multi-vitamin / multi-mineral / anti-oxidant tablet a day. The same people that recommend this amount also say that fluids such as coffee. buy that one. I like to take a high amount especially on days I workout. You don’t have to buy the most expensive or fancy looking brand of vitamin. strictly for health maintenance. juices. but there is a ton of evidence in favor of mega dosages of this vitamin). I'm sure you know that you can survive for weeks without food. I use a brand called Centrum. The only two other vitamins I take in addition to the multi-vitamin is extra vitamin C. Other than that. your body will require it. This vitamin is powerful “rebuilder”. blood pressure. and blood cholesterol levels. That's one of the reasons you see a lot of people walking around all day with water bottles. WATER Water is important because it assists your body in just about every function it performs. much more than what you normally hear. Resvinatrol is the substance in red wine that assists with fat metabolism. They also say that caffeine actually dehydrates your .
which causes intense thirst. too much water could expose you to environmental pollutants that may be in the water. and coffee. “Water intoxication” leads to a loss of vital electrolytes in the brain. your body doesn't begin to dehydrate until the concentration level hits 5%... The body has the ability to separate and extract the water that makes up all fluids to use for its functions.. Your body begins to get thirsty when the concentration of solid food in the blood rises by 2%. you DO want to drink a lot of fluids. many people think that once you get thirsty that means that you are already dehydrated..body. meaning that thirst does not always mean that you are dehydrated.. Again.. most fluids.. the reason why you may urinate more often when drinking these fluids is because your bladder is trying to get rid of the excess water it's carrying. water. Your body also separates the water found in whole fruits and vegetables (which is made up of a high amount of water) to use as it sees fit. The only liquids I drink on most days is whole milk. like coffee and natural fruit juice.. That's happened to people that go to “raves” (all-night long club parties) who drank an extremely large amount of water after taking the drug Ecstasy. Also. however. As long as you stick to these you'll be okay when it comes to your water intake. Actually.Well. the body has a way of monitoring the level of digested solid food in your blood compared to fluid. There also exist some negative effects of drinking too much water. that’s the point I want to make here.. this is simply another one of the many beliefs that people accept without ever doing research to verify it.. you'll have to drink extra water to replace what you just lost thru your pores. In reality. A review in the AMERICAN JOURNAL of PHYSIOLOGY unmasks the truth about how much water we actually need.. However. There is also no research whatsoever that says that caffeine dehydrates your body. if it is very hot and you are sweating more than normal. do in fact count as water consumption. but they don’t all have all come from plain water. Also. THE RECOMMENDED DAILY ALLOWANCE ( RDA ) ... Now.
fats. sedentary. Yet. just . changing how high insulin will rise. and vitamins are much. which people try to say will cause you to get fat. much lower than what a person that works out and lifts needs. non-training individual. Don't follow these numbers. THE GLYCEMIC INDEX ( GI ) The Glycemic Index is a list of carb-containing foods and how much of a rise in insulin it causes. FAST FOOD AND RESTAURANT EATING Although you don't have to be to picky as far what you eat. carbohydrates. the Glycemic Index lists carrots as a high item.What about the RDA ( Recommended Daily Allowance ) on food labels? These are the percentages recommended on food labels of certain nutrients. Don't worry if every once in a while because of some unforeseen reason you have to resort to eating a fast food meal. the RDA is worthless. These percentages were based on the average. What a joke! When was the last time you saw someone get fat from eating carrots?? Plus. The Index is garbage and worthless! The reason why the Glycemic Index is a waste of time is because it doesn't take into account the fact that when you eat carbs in combination with protein and fiber it will change the rate of digestion. and every individual's own genetic ability to process foods in your stomach. As a matter of fact. regardless of what the Glycemic Index says. The percentages of protein. Bottom line. they say no. meaning it supposedly raises sharply your insulin levels. it is a proven fact that protein alone can raise your insulin levels just as quickly and high as any type of carb. you still need to use sound judgment. The reason why is because these percentages are based on a daily diet of 2000 calories. There ARE some foods out there that will do nothing for you when it comes to building muscle. according to the GI.
Remember. bad. NUTRITION SUMMARY To eat for size and strength: • Follow to the letter the instructions of the low calorie / high calorie phases!!!!!!!!!!!! • Take your VITAMINS! • Prepare your meals for the next day the night before (pre-plan) • KEEP TRACK OF YOUR CALORIES! • Avoid eating too many trans fats • Follow these guidelines consistently day in and day out • RE-READ THIS SECTION (there is just way too much for me to summarize here) . most items at fast food places are fried (bad. Just make sure you stick to the portion sizes and amounts I recommended. bad). Food manufacturers are just trying to get you to purchase their "healthier" products.don't make it a habit. Quick note: Be careful when purchasing products with all this labeling all over it.
you are going to begin to put on more fat than normal. You want to “burn fat”. . You can lose 50 pounds right now. with the exception being that you are to limit the high calorie days to 2 days per week. overweight person. and muscular you'll look. HERE IS THE BIG DIFFERENCE IN YOUR EATING THAT YOU ARE TO MAKE IF YOU HAPPEN TO BE SOMEONE THAT IS CONCENTRATING MORE ON FAT BURNING THAN STRAIGHT UP MUSCLE BUILDING----> You’ll still be following the same guidelines. Knowing the quickest and most effective fat burning techniques is very important. vascular.FAT BURNING TRAINING FOR FAT BURNING The less fat you have. but if none of it was fat. No rocket science here. since you are feeding your body MORE than what it NEEDS... That’s it.. the more defined. cut. or keep them low.simply make sure you eat above maintenance. The number one thing that you don't want to do is cut your calories too low OR too quickly!!!!!! You need those calories to hold onto the muscle!!!!! One thing that you must clearly understand is that you don’t want to “lose weight”.. Your weight training will remain the same. and you don’t want to try to hit the 4-5 times your maintenance. A METABOLISM THAT “ADAPTS” IS ONE OF YOUR WORST ENEMIES If you were to continue to eat the same amount of calories every single day. then you are just going to look like a smaller. You must do certain things to lower your body fat. to show off your hard-earned muscle..
In my many attempts in the past to try to be more defined. It would be very disheartening and depressing to hear these comments. For example. you'll stay right where you are. Now. When you create a "calorie deficit".). As I will state more than once here. etc. let's say that your body uses up 2000 calories a day just to maintain its current weight. something more than normal (you might have worked longer at work. etc... you will lose weight (as I had stated in an above section).).. you might have done some extra cleaning. not just weight. Your body tends to “over-react” if you do something too major when it comes to feeding it. go to work. I would begin to binge on a lot of food to try to quickly regain some of the size I had lost .. you use up 2000 calories on a daily basis to do everything you do on a typical day (run errands. . In other words. CARDIO When you create a "deficit".. Don't make the same mistake I committed for years! Let’s discuss what a calorie deficit is and cardio to burn fat. Then. you'll lose muscle if you take that route. It was a horrible. I made the mistake of dropping the amount of calories I would eat down too low. it means you are going below something. creating a calorie deficit through INCREASED ACTIVITY AND A REDUCTION OF CALORIES. your body does NOT like drastic reductions or increases in calories. never-ending cycle. Sure.and all I would get was fat. because your body is using more calories than what you are feeding it. you could go on ahead and cut a massive amount of calories instead of performing an extra activity that day to create a calorie deficit. However. as a result of that. So the trick is to make your body use more calories than what you fed it that day. you won't gain or you won't lose weight. and that activity used up about 500 calories worth... Now. you want to lose body fat. As a result. that means that your body is using more calories than what you are feeding it. if on a particular day you were to perform an extra activity.. causing everybody to ask me if I was sick or if I had stopped lifting weights. 2000 calories would keep you at the exact same weight. clean around the house. then you have just created a calorie deficit. when you are trying to get more cut and defined.
For example. True. You want the body to be in a calorie deficit because of a slight lowering of calories. will LOWER your metabolism. Remember. the greater the percentage of fat is used up: WHAT TYPE OF CALORIES GET BURNED DEPENDING ON THE ACTIVITY: The LESS Intense = Fat The MORE Intense = Glycogen (Carbs) However. there is more than meets the eye. So. burns A VERY SMALL AMOUNT OF CALORIES. tops. like doing interval sprints for 15 minutes. more intense cardio. when calories are cut too drastically. results in your body trying to hold onto even more body fat……exactly what you DON’T want.Just cutting calories. let’s say you did a fast paced walk for 45 minutes. YOU ARE TRYING TO BURN OFF AS MUCH FAT AS POSSIBLE WHILE MANTAINING YOUR MUSCLE TONE. moderate speed cardio. Slow cardio. your body will tend to want to break down muscle tissue to gets its energy from……instead of breaking down and burning up body fat. which in turn. However. the lower the intensity of an activity. more intense cardio versus slower. Since it was low intensity. instead of a slight cutting of calories AND increased physical activity. you probably burned up about 180 “fat calories”. combined with increased physical activity. like walking at a fast pace for 30 minutes to an hour. 90% of the calories burned were “fat” calories. faster. Many say that doing slower cardio for longer periods of time burns a higher percentage of fat than if you were to do a more intense form of cardio for a shorter period of time. Also. there is a major debate out now that has people pinning faster. AS LONG AS YOU FOLLOW THE LOW CALORIE / HIGH CALORIE GUIDELINES. YOU’LL BE FINE. Yet. Let’s pretend you burned 200 calories doing that faster walk. . which is one of the best ways to SPEED UP the metabolism. is going to burn up A MUCH HIGHER AMOUNT OF CALORIES. AND WHAT I’VE MENTIONED A COUPLE OF PARAGRAPHS AGO.
it used a lower percentage of “fat calories” and a higher percentage of glycogen calories. intense cardio has many advantages over lower intensity cardio: • • • • Burns more overall calories Burns more total “fat” calories Drastically raises the body’s metabolism Is very short. You do 2 minutes of a pretty fast jog. 100% OF ZERO IS STILL ZERO. since it was very fast paced. it has been proven that intense cardio drastically raises the body’s metabolism for several hours afterwards. you ended up burning up 500 calories. lower intensity doesn’t. Did you just see what happened??? Although lower intensity cardio burns a higher PERCENTAGE of fat calories. Hey. Again. So. TOTAL calories. but it burned up more overall calories (600 versus 200). because it is made of periods of fast and periods of slower paces). and then 2 minutes of slow jog (to help catch your breath). but you will also burn more overall calories AUTOMATICALLY throughout the rest of day!!!! Lower intensity cardio does NOT have this effect. As a matter of fact. since that cardio was more intense. the next day you decide to try the more intense form of cardio. it doesn’t burn very many OVERALL. That’s means that you burned up 250 calories worth of fat. and you keep alternating these 2 minute “intervals” (that’s why it’s called “intervals”. It may burn a higher percentage of fat. Well. You do this until your 15 minutes are up. Well. time-wise Let's think real deeply about this: . and it burned up more overall fat calories (250 versus 180). The 15 minutes of intense cardio was not only shorter in length. Let’s say 50% of the calories came from fat. but it’s not enough. Lower intensity doesn’t really make a “dent” in your fat burning goals.Now. But that’s not all! Intense cardio has a METABOLISM-RAISING effect on the body. not only do you burn calories and fat while actually doing the intense cardio.
But if you are focusing more on burning fat than building muscle. just to make sure the metabolism doesn’t slow down on those non-weight training days.. perform 1-3 hard cardios a week on top of lifting weights. then.. not just “weight”. Here’s one of a billion ways you can do this. you are going to want to do 1-3 cardios a week.. in all reality. you create the calorie deficit by eating low calories for 4 days in a row. yet still not be able to lose that roll around their lower waists??? So.. you see all of these people going to the gym and will walk on a treadmill for hours on end.. How many aerobics instructors have you seen out there that can do aerobics for days. How is it that cardio SUPPOSEDLY burns fat? By raising your heart rate (the speed at which your heart beats). Now. raise your oxygen intake. yet never really burn off any fat. but that has more to do with staying in firefighting shape. or ride a stationary bike for hours on end. and burn calories???? YES. and consistently.. do indeed have to do kick-boxing / circuit training – type of hard cardio several times a week. Now. YES!!! So. how do I perform this “more intense” form of cardio to burn fat? Very simple. you want to lose fat.... to clarify things………. It’s pretty much like I mentioned in the above example: . I.. intensely.. and by burning calories. However. personally. and weight training. yes.What is the purpose of doing cardio? To burn fat.. So. since we are to only weight train 3 days a week. Think about it. doesn’t weight training do all of this already………raise your heart rate. YOU CAN ACTUALLY LOSE A LARGE AMOUNT OF FAT AND NOT EVER DO ANY CARDIO!!..fat burning is going to be achieved by creating a calorie deficit. again. yet are on the chubby side?? How many people have you seen do tons and tons of cardio.as long as you’re hitting the weights hard. by raising your metabolism. by raising your oxygen intake (bringing in larger amounts of oxygen into your blood). raise your metabolism. Those are the main factors. However.. YES. To do this..
IT SHOULD BE SLIGHTLY MORE INTENSE. the next time I do cardio. let me tell you. Now.1 mph faster. You should NOT be able to hold a conversation very easily.5 mph while on my fast 2 minutes. you go at a slower pace. it’s worth it! Now. for the slower 2 minute block I’ll go down to 5. or 5 beats per minute faster……. THAN THE TIME BEFORE. I’ll decrease the speed by “10”. That’s it. Well. a little trick I use is if I use a piece of equipment. then during my slow 2 minutes I’ll go at 160 bpm. like a treadmill. let’s say that I am running at a speed of 6. I’ll write down the SPEED (either “mph” or “rpm”) that I’m going at while I’m doing the “faster 2 minutes”. which will push your metabolism and fat burning higher and higher. when I slow down for the following 2 minutes. But. I’ll go back up to 6. “outdoing” myself. The first 2 minutes you are to run at a pace that has your heart beating fairly fast. Then. So. you go back to the slower pace for 2 minutes.• • • • • • • Cardio will only last 15 minutes. then on my 2 minute slower block I’ll go 15 beats slower than my 2 minute fast block.”10” less.5 mph for the next fast 2 minute block. How many times a week do I do cardio? . if I’m using a pulse reader or a “heart rate monitor”. After that. FASTER. So on and so forth. if during my 2 minute fast block I’m running at a pace of 175 bpm (beats per minute). I’ll either go 0. Keep alternating these “2 minute blocks” until the 15 minutes are up.5…….constantly. EVERYTIME YOU PERFORM A CARDIO. Then. Then. allowing you to recuperate some of your breath back. Then. The following 2 minutes. you go back to the faster pace for the following 2 minutes. For example. Done! It should be somewhat challenging to get to the end of those 15 minutes. So.
Again. coffee also is great for burning fat. like I mentioned above. since you don’t want the coffee to have calories in it when trying to burn fat. The caffeine in coffee has been proven as fact to be a "metabolic booster" in fat burning. FAT BURNING SUMMARY To burn fat or maintain your well-defined musculature. use zero calorie sweetener. and a no-calorie creamer. like Splenda or Equal. DO CARDIO FOR 15 MINUTES 1-3 TIMES A WEEK on your LOW CALORIE DAYS! Fat burning tip: Earlier I spoke of drinking coffee before weight training. follow these guidelines: • NEVER. EVER DRASTICALLY LOWER THE AMOUNT OF FOOD YOU EAT IN AN ATTEMPT TO LOSE FAT • Follow the WEIGHT TRAINING guidelines to the letter • Create the calorie deficit by doing cardio AND follow the low calorie / high calorie phase guidelines for fat burning!!!!! • Do your cardio……. Well.high intensity! • Stick to these guidelines week after week and watch the muscle definition show . and it helps release fatty acids into the bloodstream so that it can be burned as fuel. However. Coffee stimulates your metabolism in such a way that it assists the body's ability to burn fat for energy.
Also. the good. One of the best ways to track and see if you are gaining size is to use a measuring tape and write down the size of your arm and chest. old WEIGHT SCALE. This will help you to see if you are doing everything right and it will keep your motivation high as you see yourself transforming. For your waist you will use a tape measure as well.TRACKING YOUR PROGRESS AND MAKING ADJUSTMENTS (very important!!) It is important to constantly monitor the progress you are making. along with a pair of fat calipers to measure the fat in that area. .
so you don’t have to worry about things such as food. Fat calipers only measure the body fat it pinches.You must use all: a tape measurer. but may have actually lost fat. The reason for this is because there may be one day were your waist size might feel bigger. Well. along with a pair of fat calipers to measure the fat in that area. fat calipers. Or. meaning you burned fat (you might have not placed the tape in the exact same place as the week before). For your waist you will use a tape measure. But the fat calipers will acurately tell you if you actually lost fat or not. Fat calipers are the way to go. YOU NEED ALL OF THEM IN CASE ONE DOESN’T COME OUT COMPLETELY ACCURATE. and a weight scale. Sometimes you may have gained some muscle. Also. but when you step on the scale it shows that you your body weight went up a couple of pounds. possibly because of foods or liquids you still have in your stomach. regardless of what the waist size is. . but the tape measurement went down. which explains the rise in overall body weight. you may not see much of a change. The main tool for making sure that you are losing fat is the fat calipers. The reason for this is because one week the tape measurer may stay the same around you waist. liquids. the good. but the fat calipers will let you know if you lost fat or not. old WEIGHT SCALE. muscle tissue. but the fat caliper measurement went down. Or. if you are in a muscle gaining phase. you may step on the scale one day and it may show a gain of 2 pounds. If the measurement on the fat calipers and tape are going down then you are obviously burning fat (depending on which goal you are currently working on). I have also had it that my fat calipers showed the same number. I’m going to repeat this point: One of the best ways to track and see if you are burning fat is to measure your waist size. Also. meaning I burned fat around my waist. If your arm and chest is getting bigger in measurement then you are obviously gaining muscle. or other factors. then going up in body weight is a good indication that you are growing. when you measure your arms with a tape. regardless of the amount of weight shown on the scale.
Keep in mind that on this system you will be gaining muscle while burning fat or at least keeping at bay. Keep in mind one very important FACT: The average person can only safely burn off 2-3 pounds of fat a week!! That’s it. It may be only a millimeter or two. IF YOU SEE THAT THE MEASUREMENTS YOU TAKE WITH THE FAT CALIPERS ARE GOING DOWN or IF THE WEIGHT SCALE IS GOING DOWN. there will be some weeks were you burn off more than others. You may only go down 2 pounds on the scale. to make sure you understand which measurements to take when: If you are focusing on building muscle mass • • • Weight scale Arm / chest measurement with a tape measurer Once every 2 weeks If you are focusing on burning fat • • • Weight scale Waist measurement with fat calipers Once every 2 weeks . muscle mass being burned away. you’re doing good. This is being realistic. You can by one directly from them by going here (no. you know you are losing fat and are on the right track. I’m not an affiliate of theirs): http://www. The basic. more expensive one.html Now. 2 pounds is the safer bet. and not the weight scale). Anything more than 2-3 pounds is simply water weight. but that’s in the right direction. (You want to rely more on the calipers. Again.accufitness. but as long as it’s going down. plastic one is the cheapest. AND YET MOST ACCURATE one…………NOT the electronic. when burning off fat. that’s why I’ve give some of these guidelines. or worse.The best pair I have found are made by Accu Fitness.com/products/fitness3000. but as a rule of thumb. However. some want to strictly focus on one or the other.
wrap it around your belly button. on the same day every time. Be sure that when pinching yourself with the calipers to grab onto about 1/4 of an inch of skin. or will weigh themselves with clothes on (hey. all the way around. Flex as hard as possible. Place the tape on your nipples and wrap it all the way around. stand relaxed. Take them first thing in the morning. one of the two is all you need to measure. And you need to do it regularly because that way you can immediately see if it you have to make any adjustments. Take the fat calipers and take 1 measurement right next to your belly button. When measuring your waist. How do I take these measurements? When measuring your chest stand completely relaxed.How often and when do I take these measurements? You will take these measurements once every 2 weeks. With your other hand wrap the tape around the highest. or in the middle of the day (after they have already had a couple of meals. Write down the 2 measurements. Then take another measurement directly on the side of your mid-section. When measuring your arm. Write down the measurement. which an throw off your true weight). clothes are going to affect your true weight reading also). People make the mistake of weighing themselves too often. widest part of the biceps. since they'll both be the same size. With the tape. . Flex as if you were showing off your biceps. Write down the measurement. Make sure your stomach is empty so that you don’t throw off the weight scale reading.
and on the remaining 2 high calorie days. 4. "by the book". every time you need to up the amount of food you eat on those 3 high calorie days..TO YOUR CALORIES IF YOU AREN’T GAINING / LOSING (extremely important!) These measurements are what determine any adjustments you may have to make. up the amount to at least 1500 calories above maintenance The reason you must add extra calories is because your muscles are getting bigger and stronger.. From then on. 2 door car. meaning they need more nutrients. 4 door SUV or .you should see an increase in size. Are you being consistent. 5. If your training is absolutely correct. If you see that your arm or chest measurements did not go up or you did not go up in body weight from the last time you took them. 6. then you must FIRST make an honest. You must get close to the goal of the “very” high calorie day. AND YOU ARE CONCENTRATING ON BUILDING MUSCLE. It's like when you go from driving a small. then the adjustment you must make to keep your muscles growing is food: • • • Make sure that you are giving yourself 3 high calorie days In 2 weeks take your measurements again. 3.. 2. week in and week out? 8.. sincere self-evaluation of your training: Are you TRULY following every single TRAINING guideline? Are you training your frequently enough? Are you putting in 100% effort? Are you working at a high muscular capacity ? Are you lifting with your heart and soul? Are you keeping a detailed WORKOUT LOG and increasing the weight you use when it's time? 7. Have you been faithfully following the calorie manipulation and eating guidelines in this eBook????????? 1. to driving a large.
A big reason many individuals don't see progress in their size and strength is because they never make these honest self-evaluations and adjustments to their eating. stronger vehicle requires more fuel (gasoline) to drive it. Sure. it may take a week or two to "hit it on the head". If you see even a slight difference whether it be 1/4 inch. stronger muscles. You don’t know how many people email me almost every week saying that they aren’t losing fat. bring down the low calorie days to 500-1000 calories below maintenance. AS LONG AS YOU ARE SEEING RESULTS. and if they have lowered their calories if need be……….they always say no. Period. Again.. if they are zig-zagging their calories. this will ensure that you are eating the correct amount of food per day FOR YOUR PARTICULAR BODY. When you make these adjustments. Obviously the bigger.9 times out of 10 the person is simply not eating enough on the high calorie days. the more calories they will require. WHENEVER YOU MAKE A SWITCH.. NO MORE!!! You must follow these WEEKLY MEASUREMENT guidelines. The bigger your muscles get. then you are to DROP down to only 2 high calories days per week.. STAY WITH THAT AMOUNT OF CALORIES.. every 2 weeks you should be seeing either the measurement of you arms going up and / or (either of the two) the weight scale going up. we cut away too many calories because we want to hurry up and get "ripped". with the monitoring of the weight scale and the fat caliper measurement ONCE EVERY 2 WEEKS. so stay with the same calories for another week. That is why.truck. but it is worth it and is important to you achieving your goals. ONLY WHEN RESULTS STOP WILL YOU CUT CALORIES. IT’S ONLY WHEN THERE IS NO CHANGE THAT YOU ADJUST CALORIES!!! A mistake many of us make when trying to lose body fat. ONLY MAKE CALORIE ADJUSTMENTS BY INCREMENTS OF 500 CALORIES. then that is a change. and then we end up losing all the muscle we worked so hard to build. . Then when I ask them if they are taking their weekly measurements... Same goes when gaining muscle. If you are focusing on burning fat. Think of food as being fuel for your larger. Also..
. Workout Log Tape measurements of arm and / or waist Fat caliper measurements of your mid-section The weight scale What you see in the mirror Your own happiness Only you can determine when it’s time to either burn fat or build muscle. the best progress trackers are: 1. Only you can say when you are satisfied with one or the other and are ready to switch. ON THE WALL" Above all. MIRROR. regardless of what the calipers say. the most important "progress tracking" thing you can use is how you feel about the way you look. but when someone would compliment me on my physique. right? Then take the readings and adjust calories when your measurements say so. regardless of what the tape measurements say.Please. 4. who cares what a couple of numbers say? The most important thing is to see your self-esteem and self-happiness go up. A big reason many individuals don't see progress in their body fat levels is because they never make these honest self-evaluations and adjustments to their eating. 3. If you are happy and excited with the way your body is looking. "MIRROR. Again. I remember there had been times when I felt I wasn't getting big enough. 5. 6. You want to be progressing EVERY 2 WEEKS. the feeling of selfsatisfaction I would get was priceless. THIS IS VERY IMPORTANT. 2.
do as follows: • • • • • Weigh / measure yourself Once every 2 weeks! Take measurements first thing in the morning. not some "tape measurement" .PROGRESS TRACKING AND ADJUSTMENTS SUMMARY To stay on top of your training and nutrition to ensure that you are constantly growing bigger and stronger and becoming more defined. sincere self-evaluations of your training if necessary ADJUST CALORIES ACCORDING TO YOUR WEEKLY MEASUREMENTS Keep in mind that what matters most is how you feel about what you see in the mirror. on an empty stomach Make honest.
"MIND OVER MATTER" .
The result. Your inner strength is what will allow you to keep pushing the weights thru those muscle burning reps. I have had several training partners. nothing was going to distract me or pull me away from achieving my goal.m. However. good pay. I probably never would have written this course and set up a website to provide this information to individuals that face the same problems as myself.. I made that my focus. . stop staying up late. and soul that gave me the edge over the thousands of guys I was competing against for the job. The common denominator for all the ones that progress is their mindset.. but if you don't train the most important body part you will never succeed in your muscle building journey. whole-hearted commitment to do everything necessary to attain my goal. THE BODY WILL FOLLOW" The way you think.. good benefits.. the chance to help people. There were many who were high school and college athletes.. God willing. heart.. the camaraderie. Had I allowed frustration to get to me. to run the stairs at my former place of employment. etc. This all-important body part is your MIND. There were many who were borderline geniuses... Your mindset will either "make or break you".I'm a proud member of the Fire Department.You can have the perfect weight routine and the perfect nutritional plan. When I decided for certain that I wanted to become a Firefighter. It is your strong mindset what will keep you sticking to the eating plan day in and day out. Had I let self-doubt get to me. "WHERE YOUR MIND GOES. who were definitely stronger and quicker than me. I can tell you without a doubt that it was my total dedication of my mind. and feeling you put into a specific goal. getting up at 4:00 a.. I knew exactly what I had to do to achieve that goal. a chance to become a role model. I made an honest. Knowing these allowed me to maintain in perfect view "the prize". participating in a job I enjoy.. etc. I made sure that I knew clearly exactly WHY I wanted to get the job: excellent work schedule. emotion. your attitude. I would have given up on trying to build my body before finally hitting upon the correct techniques that allowed me to finally make progress.becoming a Firefighter. It is your passion and desire that will help you complete those sessions. my focus and commitment was what pushed me ahead of them. will determine if you truly give 100% effort. even if that meant studying for several hours a week. Your mindset is the attitude. Always keep in sight the reason you are doing everything: to build and sculpt your greatest body ever.
increase self-confidence and self-esteem. This man was diagnosed with Leukemia. round shoulders. including changing the way your body looks and feels. Our bodies are created to handle a lot more than what we sometimes think. you're going to beat it. 9. and soul Position everything else in your life to allow you to achieve your goal Constantly remind yourself what your focus is and why you want to attain it Work around challenges Develop a love and passion for building your body Constantly remind yourself that every little step and detail adds up to make the "big picture" Visualize what you want to look like (ripped abs. You are going to totally dominate. He could have easily let cancer get the best of him and retire from the sport. define your abs. 4. define your arms. which will result in you missing a workout. 5. feel better. Take the example of professional cyclist Lance Armstrong.You can apply these same principles to just about any goal you are trying to achieve. he did not stop training and went on to win the Tour de France the following year. 6. etc.) Never let any kind of discomfort stop you from going to your limits (muscle burn. 2. build bigger arms. sincere. lower blood pressure. However. 3. heart. Know exactly what your goal is before you begin (build muscle. It is very important to get into an "attack" mentality before a workout. 7. 10. etc. lean and defined arms and chest. You will do more . 10 STEPS TO MASTERING THE MIND Here are the key steps you must mentally take to achieve the mindset that will lead you to success: 1.) Make an honest. burn fat. total dedication of your mind. 8.) Don't allow yourself to get mentally tired.) Know exactly the reasons for wanting to achieve those goals (be stronger. heavy breathing. Tell yourself over and over that the weights aren't going to beat you. have a good-looking body. etc. etc. His mindset did not allow cancer to stop him from being a champion. strength.
reps than the last time. I take a step back. Add cheddar cheese. as long as you get the correct portions of calories you need.. taking my workouts to a totally different level. welcome the burn.. you will master your body!!! SAMPLES OF SUGGESTED NUTRITION MEALS Remember. I'm actually starting to feel the adrenaline inside of me as I write these very words. completely annihilating them. I can feel the muscle that I'm going to train tensing and flexing.): BREAKFAST BURRITO • • 2 fat-free tortillas filled with 7 whole eggs. . Welcome the discomfort. I quickly position myself and begin the set. and salsa. You will be stronger. Once I feel that fire inside me. These are if you don’t follow the low carbs and low fats approach during the low calorie phase (which. I picture them getting huge. This technique is one of the keys I use to crush the weights with all-out force. When you master your mind. I can almost feel the weights in the palms of my hand. but in case you don’t. Don't just go thru the motions in your workouts!! You'll never progress. as I’ve said many already.. I picture myself in my mind "blasting" those weights. I completely focus on the one muscle that I'm trying to build up. thrive off of it. Go into it "ready for action"! Before every single set. I begin to visualize myself performing the exercise. I look at the weights and bench. Make those muscles almost burst out of your skin. sour cream. You have to treat every single workout as if it's the last and most important workout ever! Don't go into a workout feeling unmotivated. you too can come up with your own meals. will be more effective if you do.
BAKED POTATO • • • Bake or grill your choice of fish. Prepare 1 portion of your choice of rice (you may add corn. Place inside 1 piece of Pita bread. skinless chicken breasts.CHICKEN CAESAR SALAD • • Take 1 to 2 grilled boneless. EGGS. FRUIT COTTAGE CHEESE BOWL • Mix 1 portion of cottage cheese (small curds) with 1 portion of your choice of fruit. TUNA FISH SANDWICH • • Mix 1 can of tuna with mayonnaise. or pigeon peas). Prepare a bowl of 2 packets of oatmeal or cream of wheat mixed in 1 cup of milk. and tomato. BAKED / GRILLED FISH. Add your choice of fat-free butter or sour cream. Mix with your choice of lettuce. CHICKEN STIR-FRY . beans. and Caesar salad dressing. Place onto 2 slices of wheat bread and lettuce and tomatoes. Mix into chopped Romaine lettuce. skinless chicken breasts and slice into small pieces. shredded cheese. dressing. CHICKEN PITA • • • Slice into small pieces 1 to 2 boneless. croutons. Bake 1 regular-sized potato. OATMEAL / CREAM OF WHEAT • • Scramble 4 egg whole with cheddar cheese. TURKEY BREAST WITH RICE • • Prepare 1 regular-sized turkey breast.
However. broiling. baking. Also. Remember: • Add your choices of seasonings and sauces for variety. • With any meal you may wish to add salad or vegetables. WORKOUT LOG MUSCLE: _____________________ DATE: _____________________ EXERCISE WEIGHT ___________ TIME / REPS _____ OBSERVATION ___________________ ______________ . or on a pan using fat-free cooking spray. You may come up with your own.• Slice 1 to 2 boneless. serve only in moderation to avoid eating too much sodium (salt): o Italian seasoning o Lemon pepper o Garlic Powder o Basil o Oregano o Multi-purpose seasoning o Parsley o Grilled Garlic Powder o Pepper o and several fat-free dressings • Cook your meats by grilling. keep in mind that these aren't the only meals I recommend. as long as you eat the amount of calories per day your body needs. skinless chicken breasts and mix with 1 portion of rice and 1 portion of stir-fry vegetables. rotisserie.
MEASUREMENT LOG BODY PART MEASUREMENTS . This Log is what will help you determine when you have to adjust portions of food to keep making progress every week.______________ ___________ _____ ___________________ ______________ ______________ ______________ ______________ ______________ ___________ ___________ ___________ ___________ ___________ _____ _____ _____ _____ _____ ___________________ ___________________ ___________________ ___________________ ___________________ ADDITIONAL COMMENTS: _________________________________________________ In the next section I provide you with a blank Measurement Log that you should use to keep track of the size of your muscles. This is absolutely necessary to do in order to be certain that your muscles are growing.
. maybe even better. As I stated at the beginning. Having a body you are proud of is priceless. Also. be sure to know that I will be keeping contact with you through periodic emails with any updates and new information. Allow nothing to slow or stop you from achieving your goals.FromSkinnyToMuscular.com/wordpress . skinny. which is like a JOURNAL where I will be discussing more topics. Very few are those that are willing to do every single thing it takes to achieve a physique that grabs attention. or vice-versa. improvements and changes you can actually SEE and FEEL for yourself. Regardless of what an article or a test study may say. As soon as you do the same you will see the same results as I did. what counts are "REAL WORLD" results. as a whole. and the latest information at http://www.DATE: ___________ DATE: ___________ DATE: _______ WEIGHT: _________ ARM: ___________ WEIGHT: _________ ARM: ___________ WEIGHT: ______ ARM: ________ WAIST: ___________ WAIST: ___________ WAIST: _______ THE GRAN FINÀLE All of this information you have just read is the result of nearly 10 years of "trial and error" on my own body. my BLOG on the internet. Don't just follow the training techniques but not the eating program. busy. You can be 100% confident this program is the answer you've been looking for because many average. individuals have proven it on their own bodies. worth more than gold. tips. you must follow this course in its entirety. Also. Now it's time for you to become one of those.
WISH YOU ALL THE BEST.com © 2003-2008 FromSkinnyToMuscular.com All Rights Reserved .I am here to help you along step-by-step. Jonathan Pèrez CERTIFIED FIREFIGHTER & PARAMEDIC HAZARDOUS MATERIALS TECHNICIAN CERTIFIED ACE / IAFF / IAFC FIREFIGHTER PEER FITNESS TRAINER questions@FromSkinnyToMuscular. the entire way.FromSkinnyToMuscular.com http://www.
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