Best Way to Build Muscle Fast Using Chains!

Chains that are sexy! I have to say that the first time I saw the chains hanging from the bar I thought it looked great. And time step and the knowledge I have gained to use and train with chains is impressive. If power, strength and speed that are looking for then read on!

Here are just a few benefits of training with chains.

Resistance accommodate chains.
The chains reduce impressively natural slowdown occurs while you get to "lock out" (full stretch of the arms)
As low weights, chains are gradually lowering the weight of the bar.
As you raise the bar, the chains will make the weight gradually increasing.
As did several reps with chains on the bar, you will notice that you can automatically raise the bar faster.
Chains increase your speed very fast (in the gym)

Here goes a little experiment:
Take 50% of your maximum weight and perform 3 sets of 2 reps, then add 20 pounds on each side chains and do 3 sets more than double. The result will impress even the maximum weight on the bar has risen, you can move the bar faster with chains on it without strings.

Here goes why it works ...

Zatsiorsiky accommodated resistance defined as the use of resistance throughout the entire range of motion, rather than only at one point. Note that when you do a squat (squats) or pushing the bar (chest) from below this bar gets heavier? This is because some joints are not made to work as efficiently in some positions. For example a half squat, you can do it with 500 pounds, but you can only complete with 300 pounds.
By putting chains or bands to the bar can accommodate the resistance to achieve maximum efficiency and beat the machine at its own game. This will have a better effect on muscle work that is loading the fart by the ability of all factors of your muscles to work together. .
Another benefit of the use of bands or chains is about the force velocity curve. A quick definition of this would be "produced faster, less force is required to move the object. The faster you lift a weight, you need less force to end the uprising.

Another aspect to note is the slowdown of the bar. No matter how you lift the weight, at some point you have to slow the bar. If you did not, then you have to throw the weight. So, at what point you start to slow down. Must be 3 or 4 inches before the "lockout" (lock elbows) or 3 or 4 inches before the bar is on your chest.

This can vary from person to person by individual situations such as fatigue, joint angle, previous training, experience etc. Chains and bands can train yourself to overcome your limits.

Note: one thing you should keep in mind with this concept by using bands (rubber bands) do not want to use for each move you make in your training. The effects of the bands will disable the antagonist muscles work to some degree. This may not be as important to a person who always makes power uprisings. But it could have a potential negative effect on other athletic movements like throwing a football or baseball. Without the work of antagonist muscles is a potential joint hyperextension.

You needed?

Chains of 1/4 "and 2 x 5 feet
Metal rings 2 x 3 "
4 or 8 pieces of chain 5/8 "to 1/2" and have 3 feet long
4-8 carabiners, depending on how much you are going to carry chains
How to train with chains

First you have to know your "maximum weight" in the bar and squats. For maximum weight I mean your true maximum. No you can load 5 times, if not you can only do once! Remember to have someone assisting you through security.

Your following chest press or squat start with a 4-week cycle with chains. Week 1 you load the bar with 50% of your maximum weight. Week 2 to 55%, Week 3 to 60%, and weeks 4 to 65% and add 12 or 20 pounds on each side chain of the bar.

Each workout beam double 8-12 45-60 seconds rest between sets. You have to pause for a second in the lower part of your survey and then explode upward. The faster you move the weight faster your neuromuscular system will engage and faster you will become more strong. When using strings in a squat or bar chains are not added to the percentage. This is because the chains are "unloaded" in the lower movement. This leaves the training percentage low enough to create an incredible amount of explosive force when pushing the bar. When you push or get up, the chains are separated from the soil and increases the weight of this.

Then in week 5, test your maximum lift again and come talk to me ...!

How to Build More Muscle - 4 Things You Should Know

1. Do not train to fail

Training to fail is the most seen in gyms. It is the reason why people are weak and small. Your goal is not to be weak and small so don’t do the same as them. Don’t add too much weight, because you will need help from someone else to finish the repetitions. When you do that, you “close” your central nervous system making you become weaker rather than stronger. That also means that you need more time to recover between workouts

2. How should I divide my training?

Beginners and advanced people should always do full body workouts 3 times a week, but may be 4-5 days. Olympic gymnasts and weightlifters are the strongest and largest and they train full body 6-7 days a week. It really depends on each person and what they do in their training. I'd say four times a week is enough.

3. How many days a week should I train each body part?

More frequency and loading more weight are the most important factors to build muscle. The more you train a muscle, without exceeding your capacity to recover, the bigger you become. Beginners should train each muscle group a minimum of 3 times a week. 5 or 6 sessions of 30 minutes per week are very good, but if you only can make 3, it’s ok.

Those who have completed the beginner level should train each body group at least twice a week. That gives you more opportunity to stimulate muscle growth instead of training each group only once a week. Consistency is the key to success. Train as often as you can without compromising your ability to recover, for most people this is 3 times a week.

4. How many repetitions in each set?

Regardless of what your favorite bodybuilding magazine tells you, the best number of reps to build muscle is 3-8, not the typical 9-12. Sure, you can get good results doing sets of 10 and I recommend it for some exercises, but it is better to do lower reps.

The heavy training develops more muscle in athletes than light workout. More repetitions will not be more effective to build muscle. Strong people can develop big legs doing several repetitions of squats. The problem, as I mentioned, is that you will be very sore after a workout, and any physical activity you do the following days will affect you.

Talk soon!

John

Diet for Building Muscle - Build Big Muscles Quickly

I will present a diet that advanced athletes use to have those bodies which are desired and envied by many.

Breakfast

6 egg whites + 1 yolk cooked without fat, you can use a non-stick pan with a bit of water

¼ liter of skimmed milk, you can substitute it with soy milk or nonfat yogurt with 50 grams of instant oatmeal.

You can replace it by 2 scoops of whey with skim milk and 50 grams of oatmeal.

Midmorning

Tuna salad with lettuce and tomatoes or a green salad with 30 grams of fat cheese.

Lunch

Green salad (lettuce, spinach, watercress, etc.) seasoned with lemon juice, spices or mustard.

250 gr of chicken or turkey breast or a piece of red meat grilled or baked.

150 gr of potatoes or 50 grams of white rice, eggplant, broccoli, artichokes, mushrooms, cabbage or combinations thereof, cooked and seasoned with herbs.

Afternoon

Choose one of the alternatives proposed for the mid-morning snack

Dinner

Puree vegetables, vegetable soup or salad (lettuce, watercress, spinach, chard, etc).

200 grams of grilled or steamed fish. Don’t add cooking oil. You can choose between hake, salmon, tuna and sardines. Or you can substitute it by 2 chicken legs.

If you want, take some infusion like chamomile or green tea without sugar.

Talk soon!

John

How to Grow Muscle Fast - Overtraining

Causes of overtraining

Overtraining could be defined as a disease process that leads to a stagnation point and may even plunge us into a state of fatigue which can alter our emotional balance. 

The American Medical Association defines overtraining as "a psychological and physiological condition that deteriorates the athletic disposition". When this condition is severe, it can cost you weeks, even months to recover.

 

Reaching a state of overtraining is not easy. This requires training extremely hard for some time and eating poorly. In the first case, the intensity plays an important role since it represents the overload degree that your muscles will have to bear. A high intensity level extended for months or even years without rest periods can induce chronic fatigue ruining all our previous work. 

Generally, overtraining is a result of inadequate or incomplete recovery. We must also take into account the frequency with which we train each muscle. This factor tends to be more decisive than the intensity factor. Athletes who suffer from this problem are those who train harder and have a high degree of motivation. This means that sometimes the symptoms of overtraining are camouflaged or diluted in a large dose of enthusiasm and desire to win. This attitude is typical of younger athletes. 

Symptoms of overtraining

 

Like any disease process, overtraining occurs suddenly and without warning, but it has a number of symptoms that you should know to avoid consolidation. 

Insufficient recovery:

It means that we are tired when we are going to train. This can lead to a drop in performance during the session. You can identify this symptom keeping a strict control of your training sessions. We record the weight we use in each series. If we get stuck, we may be skimming the edge. 

Loss of body weight

It is a consequence of the decline in physical performance as the quality of the stimulus deteriorates. 

Decreased appetite:

This factor makes the body weight descend and sometimes due to inflammatory processes of the digestive system, as a result of high protein diets.

General muscle pain

We start feeling a state of malaise; we feel a constant pain in certain parts of our musculoskeletal system. In this case, it is essential to implement recovery therapies like massage.

Well, these are the most important symptoms which may reveal a process of overtraining. But remember that there are other symptoms that should be examined by the doctor. 

Talk soon!

John

How to Gain More Muscle - Build Big Arms with this Routine

I present a routine to help you develop your arms. I will talk about exercises for triceps and biceps, so you can build big arms.

Firstly, we will see the basic movements that make these muscles.

Biceps muscle

Its main action is elbow flexion. Based on this, the best exercises to stimulate their development are called "curls". The exercise has different varieties: with bar, standing, sitting, dumbbell, with pulleys, in machine, Scott bench.

All these exercises must be done in a controlled manner and with a proper technique in which the effort must be focused only on the biceps.

What about the position? A supinated position (hands up) will isolate your biceps, while a hammer curl, it will also involve the brachioradialis muscle.

The biceps also participates in multi-joint exercises involving elbow flexion, such as: chin-ups, rowing.

Triceps muscles

The triceps is located on the posterior arm. Its action is opposite to the biceps. Its main action is elbow extension, so the best exercises to stimulate their development are precisely those that involve that movement. Among the exercises that you can use are: Triceps extensions on pulley, French Press, dumbbell triceps extension.

Remember that, as in the biceps exercises, it is important to do the exercise in a controlled manner and with the right technique, without involving other movements than the triceps extension.

Biceps and triceps routine

Here there is a routine that will help you achieve those arms you're looking for.

Perform this routine once or twice a week, and you'll see results.

Dumbbell Concentration Curls: 10 reps
French Press: 10 reps
Curl on Scott bench: 8 reps
Triceps extensions on pulley: 8 reps
Standing Barbell Curl: 10 reps
Lying Dumbbell Tricep Extension: 10 reps

The first week do three sets of 8-10 repetitions, the second and third week do four series, the fourth week do five sets.

In the fifth week you should increase the weight by 5 to 10% and do three sets, the 6th and 7th week do four series and the 8th week do 5 series but 6 repetitions for each exercise.

Rest 60 to 80 seconds between sets every week.

Talk soon!

John

Build Muscle Burn Fat - The Importance of Cardio Before Working out with Weights

A lot of people always recommend cardio to burn fat. This is true, but they recommend doing it in an inefficient manner.

Most people work out with weights after cardio. The error is the moment in which they do it. To understand why, I must explain a metabolic principle, and it is as follows: as we have been told since school, fat is energy in reserve, our body stores energy as fat. Like the car's gas tank, it is impossible to use the reserve fuel tank while it is full, the cars only use the reserve when the tank is already empty.

Based on this principle, if fat is the reserve energy of the body, then like any Reserve Bank, this is only used when immediate energy source is over (which in our case are carbohydrates or sugars).

So while the body has some sugar or carbohydrates available, that is what you will use to carry out your activities. You will never use stored fat if your body has its preferred source of energy -carbohydrates available.

It’s very important to emphasize that the primary fuel for cardiovascular or aerobic exercises is fat, and anaerobic exercises are carbohydrates. Although fats are burned with aerobic or cardiovascular exercises, our body doesn’t start using them until:

1) no carbohydrates are available, or

2) after at least 20 minutes of continuous cardio when the body realizes that it is doing an aerobic activity and decide to use fat.

Then, don’t you feel that the best time to do cardio is when we have less sugar available? And which are those times?

1) When we get up in the morning, because we have not eaten for at least 6 hours, and

2) after working out with weights, because as carbohydrates are the preferred fuel for the muscles to work out with weights, at the end of the training the body has consumed those carbohydrates, and if we start doing cardio after working out with weights, our body will be burning fat almost immediately.

Otherwise, anyone who does cardio before working out with weights is spending the carbohydrates in the cardio and not burning fat, and then when you work out with weights after cardio, your muscle doesn’t have carbohydrates to make your work out (carbohydrates are consumed in the cardio), then it uses their tissue proteins and gets smaller. Those who commit this error don’t burn any fat.

Talk soon!

John

How to Build Muscle Mass - A Diet to Gain Muscles

You can’t gain muscle if you don’t follow a balanced diet that provides sufficient energy and protein to create new tissue.

Following a diverse and healthy diet rich in protein is the great problem of many bodybuilders. The muscle is formed mainly of proteins. In order to build muscle, you need proteins; these are found in eggs, meat, fish, cheese, milk and most other animal products. Therefore, you should train hard and also eat protei. Here are some facts.

How much protein do you need?

You need 1g protein per pound of body-weight per day to build muscle.

Anabolism vs. Catabolism

There are two key words to understand how food works in the musculature: anabolism and catabolism. In biochemistry, anabolism is the manufacturing process of tissue from food, in our case the process of creating new muscle mass.

Catabolism is the hell, it’s the reverse process and occurs when there is a lack of anabolism. The key enzyme in this process is insulin, the hormone that regulates the entry of glucose in the blood or anabolic hormone.

When we eat, we increase glucose levels in the blood and pancreas secretes insulin to allow the entry of sugar into the tissues and increasing glycogen stores. In this situation the muscles can train effectively and create new muscle fibers.

What can I get with the diet?

1. Losing fat surrounding the muscle. You need to follow a diet low in calories with a workout that alternates aerobic exercises that promote fat loss with strength training to improve muscle tone.

2. Increasing muscle weight without gaining fat. It requires a specific exercise routine with weight to gain strength, combined with a diet of foods rich in high biological quality protein without fat percentage.

What do you have to eat to gain muscle mass?

• Increasing anabolism or building new muscle mass. It’s achieved with a diet rich in protein (15%) with healthy and fat free. 
• Reducing muscle stress caused by free radicals during strenuous workout. It’s achieved by increasing the intake of antioxidants such as vitamins C and E, beta carotene, minerals like selenium and substances such as flavonoids and coenzyme Q10. 
• Restoring hormone levels, encouraging the natural production of anabolic hormones like testosterone and growth hormone , thyroid hormones, insulin and IGF-1, involved in muscle formation. 

Talk soon!

John

How to Get Muscles: The importance of Rest in Bodybuilding

When we think about bodybuilding and building big biceps or pectorals, we tend to think of people working out very hard in the gym and doing as many reps as possible while grunting and groaning.

In fact, this part is very important, you have to work very hard in the gym to see results. However, not all the work is done in the gym, there is a very important part that a lot of people do not pay atention: the REST .

This rest should be good and high in quantity, and make sure you do it the right way. A big part of bodybuilding is done sweating at the gym, but another big part is resting in bed. Rest is very important because the muscle grows when you're sleeping. When you're training in the gym, what you are doing is to break the fiber. If these muscles train again in this state, they will break more and not recover.

Your muscles should be fully recovered to obtain the best results. The pain on your muscles is a symptom of a work out well done. Food also is very important. You need proteins which will be responsible for generating new fibers and thus contribute to muscle growth.

Now you know it's not recommended training again a particular muscle group when you feel soreness in that area, since the muscles are damaged and will not respond well to exercise.

Talk soon!

John

How to Build Muscle Quickly With This Routine

In this article I will put a sample routine that I use when I want to increase muscle mass, this routine has helped me gain about about 12 to 16 lbs in about 12 weeks.

Routine is divided into 4 days. The best thing about this routine is that training is not very long and it's highly effective.

Day 1: Monday - Chest and Triceps

1. Incline Bench Press - 4 sets 8-12 reps
2. Bench Press 4 sets 8-12 reps
3. Dumbbell Flyes - 4 sets of 12 reps
4. Triceps Dumbbell - 4 sets of 12 reps
5. Pulley Triceps - 4 sets of 12-15 reps

Day 2: Tuesday - Shoulders and Abs

1. Dumbbell Shoulder Press - 4 sets of 6-8 reps
2. Dumbbell Lateral Shoulder Raises - 4 sets of 8-12 reps
3. Front Dumbbell Raise - 3 sets of 8 reps per arm
4. Combination of different abdominal exercises for 20 minutes

Day 3: Thursday - Back & Biceps 

1. Behind neck pulldowns - 3 sets of repetitions that can Maximo
2. Barbell rows - 4 sets 8-12 reps
3. Rowing Dumbbell - 4 sets of 10-12 reps
4. Deadlift 4 sets 6-8 reps
5. Bicep Preacher Curl - 4 sets 12 reps
6. Dumbbell Biceps Curl, 3 sets 6-8 reps per arm

Day 4: Friday - Leg 

1. Squats 4 sets 8-12 reps
2. Leg Press 4 sets of 12-15 reps
3. Leg Extensions 4 sets 12 reps

As you can see, you only train a large muscle per training session. This type of training is very effective for novices, because you can't overtrain your muscles and the big muscles have more time to recover. This kind of training eventually will lead you to a quick progress and improvements in your muscle gains.

It is also important to mention that all the training sessions begin with strong and heavy movements like bench press or squats. This is because these kind of movements increase the maximum stimulation of anabolic hormones that your body can produce and this will encourage more muscle growth.

Remember feeding is very important. If you don't provide the right food to your body, your muscles won't grow.

Talk soon!

John

Exercise to Build Muscle - 7 Reasons Why You Should Make Deadlift

The dead lift is an excellent exercise.

Here are 7 reasons why the dead lift is an excellent exercise for serious athletes...

1. If you are a bodybuilder, very few exercises can add big and hard muscles to your body, like the dead lift.

2. If you are a weightlifter or strongman - sporting success depends a lot on how well you do the dead lift. The dead lift is the exercise which brings the power and any weightlifting competition is strongly based on the dead lift.

3. The dead lift builds a pretty good grip; at least once you can lift heavy weights. In most sports, having a stronger grip will make you a better athlete.

4. If you program your dead lift exercise wisely, it will make you much stronger from head to toe. In particular, the buttoks, femoral, back, forearms, etc.

And when you get strong, good things usually happen. For example, you probably realize that you gain more strength and speed. Athletes faster and stronger are always the best.

5. The dead lift is relatively easy to learn (at least compared to many other surveys with bar). Sure, not everyone can lift the weight from the ground, but there is a variation for every person - even if their mobility is not good.

The short learning curve and adaptability makes dead lift a great choice for athletes, because they do not have to spend months practicing the exercise before they can lift some weight and find a significant improvement in strength, muscle mass and athletic performance.

6. The dead lift teaches AGGRESSION. If you are not aggressive you won’t move the weight. This aggression is something that many sports require, so there is a good profit on this.

7. The dead lift trains very hard the back of the body. So if you are one of those guys who has over-trained the front of his body, incorporating dead lifts in your training is a great way to bring balance to your body.

So there you have it.

Talk soon!

John

The Best Way to Build Muscle - You Should Break This Rule

Rule you should break: 6 small meals a day to lose fat.

The biggest lie in the industry, nutrition and fat loss is:

'Eat 6 times a day to boost your metabolism'.

This has been denied a thousand times and still coaches talk about it.

There is nothing wrong with making multiple meals. It's good and does its job.
But doing a lot of meals is not satisfactory - especially on a fat loss plan. As you've probably experienced: 'Many' meals means small meals. And when you're starving, those small meals only leave you wanting to eat more in a way that forces you to overeat and ruin your goals. Not to mention that, the preparation time needed for all these foods is not sustainable for most people.

So, eating more doesn’t speed up the metabolism.

In fact, according to studies meal frequency is not related to increase metabolic levels and eating more often can leave you hungrier instead of leaving you satisfied with the meals.

And it makes sense when you think about it: people keep doing multiple style meals, but obesity keeps rising.

One study that carefully demonstrated this, published in 2009 in the British Journal of Nutrition, consisted of groups of overweight men and women who were assigned a low in calories diet.

Everyone consume the same number of calories per day, but a group made 6 meals and the other 3. The result: eating more frequently will not stimulate your metabolism and help you lose weight. In fact, it can ruin your efforts by making you hungrier.

So why is it so popular among the fitness community?

What is it more beneficial to the food and supplements industry: eating more frequent or less frequent? More frequent, of course.

The lesson is simple: You can eat as often as you want. But no matter what, you don’t need to do 5, 6 or 7 meals a day. You can eat three or four.

Do not believe the lies. Break this rule. Break all the rules I wrote. Do what works for you.

John