Tag Archive for 'muscle gaining'

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Stop The Muscle Building Insanity

Published on October 8, 2009 in Bodybuilding, Muscle Building, Muscle weight gain, burn fat gain muscle, gain muscle fast, gain muscle mass and muscle gaining. 0 Comments Tags: , , .

By Jason Ferruggia

I often wonder how guys were even able to workout before internet training forums were around. I mean if you can’t visit 469 different message boards per day and post your muscle building workout in order to get the approval from at least half the world’s population before hitting the gym that day how could you ever make progress? It’s bewildering to me.

Or where would the variety in your training come from? Everyone knows the fastest way to make gains is to mindlessly, blindly and without reason switch on a monthly basis from the Russian Pyramid Scheme to Indonesian Drop Sets to Hungarian Hypertrophy Training to German Volume Training and so on and so on. Right?

Oh, the insanity…

There are a few very important factors that need to be remembered if you are interested in muscle building.

Consistency, dedication, commitment are three of the most important.

You have to be willing to put in the time and pay your dues. You have to pick a plan and stick with it. Results won’t come overnight. You have to be patient and consistent. If you are trying to get bigger and stronger you have to add weight to the bar; AS OFTEN AS POSSIBLE. You have to eat way beyond the point of being uncomfortable. I’m talking about having a fork in your mouth for the majority of your waking hours. There are some guys who will argue that you can gain size on a caloric intake at or slightly above maintenance. They will talk about “dry muscle” and other nonsense. This is good advice to follow if you want to remain a pencil necked geek forever. If you want to gain size as rapidly as humanly possible you have to eat inordinate amounts of food and lift incredibly heavy weights. There is no way around it.

If you don’t want to get fat in the process you should do cardio, time your carb intake and make healthy food choices. Although the truth of the matter is if you allow yourself to get fat while getting bigger you will reach your goal faster. More calories, more weight gain and better leverages to lift heavier poundages will lead to faster hypertrophy gains. It won’t be the prettiest look in the world but you can slowly diet the extra fat off later. That’s the fastest way. I’m not saying it’s the most attractive option for everyone. But you’ll get big and strong in a hurry. If you try to stay under 8% bodyfat year round while trying to gain size, you’re going to be in for a long battle ahead.

Decide what it is that you really want to accomplish with your training and do it. Don’t over analyze everything because I can promise you that you’ll never get anywhere. Don’t question it. Don’t think about it. Just pick a solid, proven training plan that has a good track record of success and stick with it. For at least 8 weeks. Don’t ask everyone you meet what they think of your training program or what they are doing. Just commit to making the fastest gains possible in the next 8 weeks, train hard and heavy, eat a lot and you’ll be blown away by the progress you can make when you actually believe in yourself and what you are doing.

For a proven muscle building program that will remove all the guesswork for you and has helped thousands of guys get huge and strong in a hurry click HERE now.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com/

Using Complex’s To Burn Fat and Gain Muscle

Published on October 6, 2009 in Bodybuilding, Bodyweight Exercise, Muscle Building and muscle gaining. 0 Comments Tags: , , .

A few days ago a had the opportunity to interview muscle gaining/fatloss expert Alwyn Cosgrove in It he gave so much powerful information about how to lose fat and gain muscle it will make your head spin.

One of the things he talked about in the interview was using complex’s for gaining muscle and losing fat, now your probably wondering what the heck are complex’s? Complexes are 3 or more exercises done back to back without
putting the bar down with minimal rest.

The benefits of complex’s are great they create a huge lactic acid tolerance which literally melts the fat off your body, and they stress your entire body for a prolonged period of time. We call this time under tension and that equals more muscle for you.

There are numerous combination’s of exercise’s that work well as a complex  but always try to stick with the major fullbody exercises, like squats, presses, and rows. I recommend you use a barbell as it always works best for gaining the most muscle.

If your main goal is to gain muscle shoot for 3 to 5 reps per exercise and use maximal weight. On the other hand if you want to lose fat use the same exercise just shoot for 8-10 reps per exercise and minimize your rest periods.

Here is a killer muscle gaining/fat burning complex…

-Powercleansx5
-Pushpressx5

-Front Squatsx5

Although it looks simple I can assure you 5 sets of this bad boy will leave you in a pool of sweat, I suggest you start light maybe 65 to 95 lbs and progress from there.

Aim to do these complex’s at least 3 to 4 times per week and progress by adding weight to the bar every week.

3 Reasons Your Not Gaining Muscle

Published on October 6, 2009 in Bodybuilding, Bodyweight Exercise, Muscle Building, Strongman Training and muscle gaining. 0 Comments Tags: , , , .

As A strength and conditioning coach I witness a lot of people literally sabotaging their way to gaining muscle. Most people make the same mistakes over and over again and wonder why they aren’t packing on the muscle they deserve.

So I decided…I am going to help you guys out.  Here are the top 3 reasons you are not gaining the muscle you deserve in the gym.

Reason #1- You are not lifting heavy enough!

There I said it now you can go and hate me for it, but I suggest you get over yourself and put some weight on the bar.

What I mean by you are not lifting heavy enough is if you are not including big multi-joint full-body exercises like the Deadlift, Squat, and Benchpress you are wasting your valuable time.

These 3 exercises should be the cornerstone of your weekly program and yes you should go heavy and work to achieve max poundage in all these lifts. An attainable goal for all men should be a double bodyweight deadlift and squat, as well as a bodyweight Benchpress

If you currently cant do this get to work. When you achieve these goals you will be rewarded with a lot more muscle than you currently have.

Reason #2-You do not eat enough food!

In your quest to pack on muscle, eating is just as important as a good exercise program. Just like you spend time to plan out your workouts you need to plan out your meals as well.

Now you don’t have to get crazy and try all kinds of fancy diets I recommend you shoot to eat breakfast lunch and dinner with 2 protein shakes in between.

Try to avoid processed food and junk, shop the perimeter (avoid the aisle’s aim for natural food) of your local grocery store. Keep things simple include fruits, vegetables, meats, and fish. Also aim to drink a gallon of water a day.

Your body is a machine and food is your fuel, plan out your meals accordingly and you will see the gains you are looking for.

Reason #3- Plan your Workouts.

This is a relatively simple concept yet it is vitally important to your success in the gym. Like the old saying goes “Without a plan you are planning to fail” not sure who said it but they were very correct.

So before you embark on your quest to gain more muscle take the time to write out your workouts for at least the next 4 weeks. Do not change your exercises each time, track and record all your sets, and aim to improve each week.

This although seems simple will do wonders for your physique. By tracking your sets you know if your improving and getting stronger. The equation is actually very simple, if you are getting stronger you are gaining muscle don’t overcomplicate this.

Follow these 3 simple rules and watch your gains in the gym sore I cant stress it enough keep things simple and good luck in your journey.

Using Strongman Training For Muscle Gaining

Published on October 6, 2009 in Bodybuilding, Muscle Building, Strongman Training and muscle gaining. 0 Comments Tags: , , , .

Strongman training is an awesome way to train for gaining muscle in the fastest time possible. It combines Strength, endurance, and explosiveness all in one complete package.

One of the obvious benefits on strongman training is the equipment is very easily attainable, and can be had for FREE or at bare minimal cost.

I discovered this style of training after attending a seminar with NAS Strongman champ Tom Mitchell. He put me  through a workout and after I was just spent, my body was sore in places I had never felt before and at that point I knew this training has a place in my quest for gaining muscle.

So Here’s a list of Benefits:
-Equipment is FREE to obtain or bare minimum cost
-Unlimited variations of exercises
-Gives you a big mental edge
-they train your body to function in a unstable environment
-Gives you a huge mental edge over your other competitors
-Develop usable strength not just pretty muscle

Here are some of my favorite exercises to get you started:

1)Tire flips- Tires can be had for free by calling up your local tire yard and asking for them. They are a great fullbody exercise that works the posterior chain to the fullest as well as developing extreme mental confidence.

2) Farmers Walk- Is another great fullbody exercise that will pack on massive amounts of size to your legs arms and upper back like no other exercise I’ve ever seen. Farmers walks can be obtained by using 2 heavy dumbbells and carrying them for long distances.

3) Sandbag Loading- This exercise is awesome for developing explosive power and is great for athletes all you do is fill a bag with sand and lift it to a high platform.

As you can see these pieces of equipment can be had for very little cost and have a a huge carryover in packing on muscle size and levels of stength you just cant achieve by staying in your local gym.

Bodyweight Training For Maximum MuscleGain…

Published on September 10, 2009 in Uncategorized. 0 Comments Tags: , , .

Every 4 years millions of people turn on the TV to watch the summer Olympics and without a doubt one thing you cant help but notice are the physiques are athletes are sporting. But in comparison the most impressive year after year are Gymnasts. But to the confusion to most people these folks rarely workout with weights.  These physiques come from years of work on one of the most basic but most powerful tools BODYWEIGHT exercise.

When most people think of bodyweight exercises the first ones that come to mind are usually push-ups, pull-ups, and squats once you realize the options with these three you’ll realize the unlimited potential these exercises create.

Still not convinced, how about some examples, take a look at NFL great Herschel Walker. He swore by bodyweight exercise all the way through his NFL career and to this day still does some of the same routines he did to prepare himself for Professional Football. Still not convinced, Look up UFC fighter Mac Danzig, his entire training program that made him winner of the Ultimate fighter series was all bodyweight exercise.

So stop making exuses and hit these programs hard and laugh at everyone, when they ask you how much your in the gym.

Bodyweight exercise is the most basic and most underused form of training. The benefits of bodyweight exercises are endless here are few benfits.
- Can be done anywhere at anytime
- Can be mixed in with your cardio sessions to prevent boredom
- Different levels to challenge even the most advanced athletes
- Great for large groups
- No equipment needed

There are a lot of misconceptions with using your own bodyweight, in that there is a myth that it is only used for conditioning, but you would be hard pressed to walk into any gym across the country and find someone who can do 5 handstand pushups, or a one legged squat. So just remember your options are endless and they are not limited to being inside a gym.