Body Building

Lose Belly Fat - How To Lose Belly Fat

By Vince DelMonte

Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they’re looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what’s accumulated over the time. Unfortunately, if you’re trying to learn how to lose belly fat, it’s not exactly a quick fix.

The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it’s made up what is known as ’stubborn’ fat.

You’re body is actually physiologically slightly different when it comes to fat around the abdominal region. What’s the reason for this? Primarily, it’s the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.

As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.

In order to outsmart this, you’re going to have to work really hard. That’s not to say it can’t be done - it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you’ll have to put in.

First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, get that cardio up there. Don’t do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.

Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.

This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can’t be sporting your own set of six-pack abs.

About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at www.freemusclebuildingsecrets.com/sixpackquest/.

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

(1 votes, average: 5 out of 5)

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The Skinny Guy’s Guide To Gaining Weight Fast

How would you like to learn how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can’t budge the scale. You could live on McDonald’s and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight - you are interested in gaining weight!

Are You Sick and Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

“All you have to do is eat, eat, and eat some more to gain weight…”

“Weight gain is just a matter of eating…”

“You just gotta overload your metabolism to gain weight fast…”

“You can’t build a house without the bricks and mortar for gaining weight…”

Don’t throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I’m even guilty of preaching a few! But the problem with this advice is that it’s usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself…

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It’s Not Totally Your Fault You’re Skinny

In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, then your first step to gaining weight is to understand that you must play by a different set of rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easily is like taking money advice from someone who inherited a fortune or is making money illegally.”

You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that it is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to no longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as ‘underweight’ or ’skinny’ ever again. Start following these simple steps and don’t be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

1. Double It Up

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don’t turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment

If you want to bulk, then you have to eat like the Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowl, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods

Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best choices:

Carbohydrates - Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.

Proteins - Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.

Fats - Olive oil, flax oil, avocados, nuts and peanut butter.

Extras (high calorie cheat food) - Ice cream, raisins, dried fruit and trail mix.

6. Drink A Carb And Protein Drink While You Workout

How hard is it to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that’s easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

7. Live the motto, “Never Stop Eating”

Did I hear you say, “But I’ll throw up if I eat all day?” Maybe… Is it necessary? Of course not. But this is a part of pushing your body’s threshold. Don’t worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Hardgainer’s Success Kit

To get a comprehensive 84 day weight gain meal plan, complete with weekly grocery lists, and a breakdown of how much protein, carbs and fats are included in each meal, check out Vince DelMonte’s Hardgainers Success Kit. Vince’s program takes a unique approach to frequency and intensity which allows you gain lots of muscle mass very quickly and without getting a pot belly in the process.

I read his entire website about this new product, “The Complete Hardgainers Success Kit”, and found out that Vince DelMonte (author of the program) started out as an embarrassingly 149 pound distance runner who stumbled upon a ’savior’ who helped him defeat his skinny genetics, gain 41 pounds of rock-hard muscle in less then six months, gain international publicity and then went off to win the Canadian Fitness Model Championships.

The Success Kit includes a complete educational training manual on the mind, weight training, nutrition, cardio training, recovery, injuries, supplements and more.

I don’t endorse many products.  Mainly because they are mostly hype and don’t live up to the expectation.  Vince’s book is truly a cut above!  This material is excellent for anyone trying to gain muscle and gain weight without drugs, supplements and in less time.

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.freemusclebuildingsecrets.com/VinceDelMonte/.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

(1 votes, average: 5 out of 5)

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Finding The Best Ab Workouts for Six Pack Abs

By Vince DelMonte

When trying to achieve the illusive six pack, it’ easy to get confused by all the “best ab workouts” available. You’ll likely notice that there a multitude of ab workouts to choose from, so deciphering which ones will work the best can be tricky.

The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises - it all works until your body adapts and says, “This is easy, I’m not going to change unless you give me a new reason to adapt.”

Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.

Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like “front planks” and “side planks” should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.

The best ab workouts to make your abs “pop” would be a variety of weighted movements. I’m sure you’ve skinny guys with a flat stomach but no “eye popping” abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.

During all your ab workouts be sure to get a full stretch during the eccentric phase of your ab exercises. Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be “crunching” your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.

The one weighted exercise you will not find in my programs is weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.

One concerning question most people have is regarding lower ab workouts, typically the most troubling spot. Yes, hip flexion (emphasis more so on lower abs) is important to perform and should be done first in the workout but the reality of the matter is that you cannot specifically separate your abs into upper and lower components. Whenever you perform any type of ab movement you should automatically be focusing on working both the upper and lower portion at the same time.

Good exercise to definitely direct a little more force into the lower area would be the progression of lying leg raises, lying leg raises on a incline and eventually hanging leg raises fully vertical. Lying leg raises on a stability pull is also an extremely challenging and advanced exercise to create razor sharp abdominals.

Finally, the last thing to consider is when you are going to perform your ab workout is training frequency. Again, generally speaking, the more the better assuming your abdominals have recovered. Whether you want to perform it at the end of your workout, before your workout, during your workout or on a day of it’s own is up to you. My ab workouts incorporate all methods depending on if you are a beginner, intermediate or advanced. Some theories of that warn you not to start with abs is because abs work as a synergistic muscle for so many of the other exercises you’ll do, if you pre-fatigue them before the start of the workout, you may not progress as much during the rest of your workout. I don’t agree with this and if you’re abs are your weakest link then they should be given first priority when you are the most fresh, the start of your workout.

Incorporating a specific ab workout is only a small part of the battle - diet, lifestyle and overall caloric expenditure through weight training and cardio are the true building blocks to creating a sexy and desired mid section.

About the Author:
Vince DelMonte is the author of Your Six Pack Quest found at http://www.freemusclebuildingsecrets.com/sixpackquest/

He provides chubby guys and gals with the best ab workouts to get a six pack without gimmicks, supplements or dieting.

(1 votes, average: 5 out of 5)

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Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight.  If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now,  with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body.  Unless you’re supplying enough calories, you aren’t going to build really big muscles.  This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing.  Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.  If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.  Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned.  Don’t let this exercise pass you by any longer.

About the Author
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.freemusclebuildingsecrets.com/VinceDelMonte/

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before.

(1 votes, average: 3 out of 5)

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How to Avoid Overtraining to Maximize Muscle Growth

By Vince DelMonte

Almost anyone that’s picked up a set of weights has or will experience symptoms of overtraining at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Overtraining is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle growth.

This couldn’t be any further from the truth however…

Training too much, or at too high of an intensity will lead to overtraining.

Now this doesn’t mean you don’t have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional muscle mass to your frame, you need to train hard and be consistent-that’s a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and/or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I’ll cover in this article.

The Effects of OverTraining on Bodybuilders

First, let’s take a look at some of the effects of overtraining and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Overtraining effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of overtraining, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

• Decrease testosterone levels
• Decrease thyroxine levels
• Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Overtraining on the Immune System

Perhaps one of the most alarming repercussions of over-training is it’s negative impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.

Overtraining can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Overtraining on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can’t ignore:

• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let’s take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to OverTrain With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I’ve personally experienced both types of over-training and can honestly say that overtraining in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

• In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to overtrain while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I’m Overtraining?

Determining if you’re currently over-training is fairly simple. If you’re in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let’s say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not “out done” your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Overtraining?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let’s take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn’t happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

• Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry. If you’re trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout. Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding overtraining. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it’s important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

About the Author:
Vince Delmonte is a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

Vince’s program includes extensive diet plans, complete weight training regimens, video tutorials, and full email personal training support.

(1 votes, average: 4 out of 5)

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Deadly Bodybuilding Workout Myths You Don’t Know - Part 1

By Vince DelMonte

There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding workout myths. Here are the first three of six bodybuilding myths that must be dispelled!

Bodybuilding Myth #1

Train like a bodybuilder to become a bodybuilder.

This is the message screamed by the bodybuilding world. While this mantra may have inspired millions via popular bodybuilding magazines, it has also mislead millions by re-printing and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.

Imitating the training of the ‘champion’ bodybuilder is one of the most costly frauds in the exercise world because the ‘instruction’ from elite bodybuilders has no practical relevance for average people like you and me who are without gifted genetic potential and are drug-free.

The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest routine is training suicide for the average trainee not spending a couple thousand dollars a week on special ‘vitamins’. Not only are these magazines useless but they will cause injuries, over-training, and illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard gainer. Supplements, ‘better training’, and more dedication are their ’secrets’ so you are told.

Bodybuilding Myth #2

Train for the ‘holy’ pump.

The ‘muscle pump’ is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller.

Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump – but does this make a muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!

Most bodybuilders swear by the ‘pump’ and preach that you are shuttling more nutrients into the muscle – but is that what is really happening? Sure it feels great, like Arnold says in the unforgettable scene in Pumping Iron, but all that is occurring is a ‘back-up’ of blood. The blood is ’stuck’ inside the muscle, which creates that worshiped tight and full look.

The blood that’s backed up into the muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass!

The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous “burning” sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a WASTE product and does nothing to build muscle weight.

Now if you are lifting extremely heavy weights and achieving a pump then this is a very good indication that you are making the muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are ‘targeting’ the working muscle. Not as you guide to mark your success.

Bodybuilding Myth #3

You MUST train until failure.

Training to ‘failure’ has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you ‘fail’ - is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this ‘going to failure’ principle is as critical as bodybuilders have employed.

Growing up as a long distance runner I often stood by and watched the sprinters compete, and was astonished by their tremendous quadriceps and hamstring muscle. Yet I never remember watching any sprinter on my team train until failure, nor do I recall them ever sprinting through the finish line and collapsing. Yet they demonstrated a greater amount of muscular work in less time each time they practiced and raced.

Also, I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more 2 x 4. Nor do I remember the bricklayers moving the bricks around until they could not move them anymore. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that ‘failure’ is an absolute law for stimulating muscle growth when much evidence shows otherwise?

Improving your body’s sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on prior to passing out. If you want to improve your tan, it isn’t necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, do you need to go to the point just prior to losing consciousness?

Since your body’s primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require over killing your muscles’ absolute limit.

About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at www.freemusclebuildingsecrets.com/VinceDelMonte

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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Weight Training Exercises to Avoid To Build Muscle Fast

By Jason Ferruggia

When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle fastest with compound weight training exercises. Any bodybuilding program that focuses on machines and isolation weight training exercises is a complete waste of time.

Below are the worst weight training exercises on the planet and should be avoided at all costs if you want to build muscle fast.

1. Smith Machine Squats - Squats are one of the best weight training exercise you can do in order to build muscle fast. Doing them on a Smith machine however, is a huge mistake. Squatting in a Smith machine is very hard on the knees and causes the lifter to develop what is known as a pattern overload syndrome. The smith machine isolates the legs while taking the trunk out of the movement. In a normal free weight squat your lower back and abs must stabilize the weight and every muscle group must work in unison. This is how the body functions, as a unit, never in isolation. This can lead to severe imbalances and injuries.
2. Leg Extensions - Compound weight training exercises are the best muscle building exercises there are. Leg extensions are an isolation movement which do very little to build muscle. This movement also creates shearing forces on the knee and should be avoided at all costs.
3. Abduction/ Adduction machines - This is the one where you sit with your legs spread and strapped into the machine. You perform this weight training exercise by opening up or spreading your legs and then closing them. This is another isolation movement which will do nothing to build muscle. On top of that, you will look like a girl if you do it.
4. Abdominal Crunch Machines - The abs never work in isolation in the real world. In fact, the abs do not ever contract consciously. They contract unconsciously as a way to protect the spine. The abdominal muscles never work without the use of the hip flexors yet these isolation crunch machines are specifically designed to take the hip flexors out of the movement. For these reasons, this is a very ineffective weight training exercise for building muscle.
5. Ab Roller Devices - This apparatus is a version of the aforementioned crunch machines and is another useless piece of equipment. This device takes the neck completely out of the movement which is exactly what you don’t want to do. Contracting and or flexing the muscles of the neck during an abdominal crunch is exactly what you want to be doing and is physiologically correct. Another waste of time in the quest to build muscle fast.
6. Smith Machine Bench Press - The bench press is a great muscle building exercise but doing it in the Smith machine is not a good idea. Much like the Smith Machine Squat, this exercise will cause you to develop a pattern overload and will lead to injury. Pressing on the Smith Machine isolates the pressing muscles and completely eliminates the use of the stabilizer muscles, such as the rotator cuff. This will lead to imbalances that can transfer to serious shoulder injuries. You can’t build muscle when you are injured.
7. Bench Dips - This is another weight training exercise that I did for many years and now regret. I routinely did this exercise with four 45 pound plates on my lap. Little did I realize at the time that bench dips put your shoulder in a very dangerous position and can eventually lead to serious problems. While this exercise is useful in building muscle it is also dangerous. If shoulder safety is a concern I recommend that you avoid this exercise and stick with parallel bar dips for building muscle.
8. Concentration Curls - When it comes to weight training and building muscle, everybody’s favorite bodypart is biceps. Chin ups and barbell curls are the best weigth training exercises for building huge biceps. Concentration curls are not. This is a pure isolation movement which supposedly puts a “peak” on your biceps. The only problem with that is the fact that it is physiologically impossible to peak your biceps. Muscles grow evenly along the entire length of the tissue from origin to insertion. When looking at the effectiveness of an exercise one of the key determinants in the results that it may produce is the amount of weight that can be lifted. In a concentration curl it is very difficult to lift a great deal of weight and thus it renders the movement ineffective. If you want to build huge biceps, avoid concentration calls.
9. Bench Press to the Neck - This was a big favorite muscle building exercise of Larry Scott and Vince Gironda. It was supposedly a great muscle building exercise for the upper or clavicular pectoral muscles. The problem with this movement is that it will absolutely destroy the shoulders and can easily lead to a pec tear. This is one movement that you should stay very far away from in your quest to build muscle fast.
10. Old School Pec Dec -This is the supposed muscle building exercise machine which has you bend your arms ninety degrees while externally rotating. You place your arms on the pads and then proceed to bring the pads together in front of your body. This is not only dangerous for the shoulder but is absolutely useless and will not build muscle at all.
11. Knee Break Squats - As mentioned earlier, the squat is the best weight training exercise there is for building muscle. Some trainers and coaches have advocated initiating a squat by first breaking at the knees rather than the hips in an effort to put more stress on the quadriceps muscles. The problem is that this also puts unnecessary stress on the knees and severely limits the amount of weight that can be lifted. Squats should be initiated by first breaking at the hips and sitting back and down, not by breaking at the knees and pushing your knees forward as you descend.

These weight training exercises are listed in no particular order. Unfortunately there are many other weight training exercises that are performed on a routine basis by many lifters that are also useless and dangerous. Those listed above just so happen to be the worst. If a weight training exercise causes pain, you should always avoid it. If a weight training exercise is supposed to target a certain muscle group in isolation and requires you to use extremely light weights it is usually best avoided. The exception to this rule would be prehab and rehab type exercises such as external rotation exercises for the rotator cuff.

Train hard, train smart and focus on the big, basic, compound weight training exercises and you will build muscle fast.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle fast. He is the head training advisor for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.freemusclebuildingsecrets.com/JasonFerruggia/

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Can You Gain Muscle Weight Without Getting Fat?

By Vince DelMonte

There are two common fitness goals - to gain muscle mass and to lose body fat.  Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.

Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on).

Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.

Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.

Most weight lifters will have to accept some fat gain when they are looking to gain muscle weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.

Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.

Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.

This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.

For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will ‘bulk’ for).

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that’s it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.

So that leads us to the next question you’re probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You’ve probably already heard of the guy who claims he’s added 20 pounds of muscle in the short timeframe of six weeks.  While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.

A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he’s doing everything correctly.  If he doesn’t have the greatest genetics or isn’t feeding himself optimally, this will decrease even further.  So as you can see, at a measly two to four pounds of muscle growth per month, you aren’t going to be needing to eat insanely high calorie intakes.

The higher your intake is, the more you risk putting on additional body fat.  As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat.  Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that’s going to be the exact number that will produce results.  Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.

Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I’m sure many of you already know, is not a pleasant experience.

So next time you decide you are going to do a ‘bulking’ phase, take a slower approach. Not only are you much more likely to maintain a favorable appearance this way but your mind will thank you as well.  Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don’t have to deal with this.

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at www.freemusclebuildingsecrets.com/VinceDelMonte/

He teaches skinny guys how to get big muscles, without supplements, drugs and training less than before.

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How to Gain Weight Fast - 5 Powerful Muscle Building Tips

By Jason Ferruggia

Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys. But the question that perplexes many of you is “how do I get that look?” Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.

Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book. But the important thing is that you stop making those mistakes immediately and start following my top 5 tips on how to gain weight fast.

Five Tips On How To Gain Weight and Build Muscle Fast

1. Train Heavy- You will never build any significant size with high reps and light weights. If you want to get huge you need to add weight to the bar and bring your reps down a bit.
2. Don’t Train For More Than 45 Minutes Per Session- Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. After that point its shot. What happens then is that your testosterone levels start to plummet and cortisol levels start to rise. Cortisol eats muscle and increases body fat storage. So hit it hard and get out quick.
3. Always Follow the Law of Progressive Overload- If you want to get huge you have to use progressive overload in your training. What this means is that you absolutely must improve upon your previous performance every time you enter the gym. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time. But whatever you do, DON’T do the exact same thing as the last time you were in the gym. You must give your body a reason to grow and repeating the exact same workout as last time does not force muscle growth.
4. Use Big, Compound Exercises- Exercises like squats, deadlifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Most machines are a waste of time and do very little to help you pack on size. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips.
5. Eat Big- No matter how good your training program is you will never develop a massively muscled physique if you don’t consume enough calories. You need to eat every 2-3 hours and focus on getting one gram of lean protein per pound of bodyweight daily and an ample amount of clean carbs and healthy fats. For super skinny guys with a fast metabolism I recommend focusing on foods like rice, potatoes, pasta and consuming 30% of your calories from healthy fats like avocado, nuts and cold pressed oils.

By following those five tips you will start to pack on slabs of new muscle in no time. For more explosive tips on how to gain weight rapidly check out www.freemusclebuildingsecrets.com/JasonFerruggia/.
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 has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit www.freemusclebuildingsecrets.com/JasonFerruggia/.

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How To Build Big Biceps

By Vince DelMonte

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rotweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of biceps! Bulging biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an ‘obsessive addiction’ in the gym. I have seen guys do bicep curls in between sets just so they can ’see’ a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look ‘good.’

Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.’ for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The ‘guns’ are of a man’s most prized possession and one of many women’s most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21’s which are ‘promised’ to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let’s examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don’t you just do 10 sets? Even better, why don’t you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply ‘out do’ your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps ‘look’ big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and ’smoking’ your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these ’simple’ exercises are a safe foundation to build a program around, but let’s also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi’s by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi’s by taking a super-wide grip on the bar and digging your elbows into your side (and don’t let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don’t underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

The 4- Week Bicep Prioritization Program

Weight Training Program Notes:

• Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

• The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.

• Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo’s are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

• On a pull day, 402 would mea