Fastest Way to Gain Muscle – How to Get Ripped in 30 Days, Or Less
August 24, 2012 by admin
Filed under Gain Muscle
Article by Jerrod Walker
Fastest Way to Gain Muscle – How to Get Ripped in 30 Days, Or Less – Health – Fitness
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What’s the fastest way to gain muscle? There is a ton of info online about how to get ripped in 30 days or less–that’s the good news.
What’s the bad news?
Most of it doesn’t work. There are 3 myths floating around today about how to bulk up quick that need to be dispelled now.
MYTH #1) More time at the gym is better
You DO NOT need to spend hours and hours at the gym to get results. In fact this is actually hurting your progress… because less time at the gym is much more effective.
Why is this? Because super vigorous workouts are much more effective. The longer you spend at the gym the less intense your workout will be.
So how long should I spend at the gym? A good rule of thumb is to leave when you feel your performance start to decline… and even sooner.
What’s the best workout routine to build muscle? One sequence that is very effective is to do just 1 exercise per day… and do 5 sets of 5 reps for that one. This is how to get ripped in 30 days.
MYTH #2) More repetitions is better
Most people perform 8-12 repetitions and more… but this is too many.
How many repetitions should you do? 5-8 is the fastest way to gain muscle mass.
This will allow you to go all out for each rep and therefore get better results.
MYTH #3) Do as many different exercises as possible
Wrong again. When you do compounding exercises (ones that target many muscles) you only need 3-5 total exercises to get a total body workout.
What are examples of “compounding exercises”? The overhead press… squat… deadlift… bent rows, etc. All these give you the best results for the least amount of effort.
MYTH #4) Eating habits don’t matter
On the contrary-having the right diet for strength training is critical. There is perhaps more misinformation on this topic than anything else pertaining to bodybuilding.
Eat CONSISTENTLY throughout the day. Eating just 3 meals a day slows your metabolism… very bad for fat loss.
MYTH #5) You NEED supplements
This is complete bogus. When you consume healthy foods you get all the nutrients you need… bar none.
Eating natural foods… along with proper workout habits… is the fastest way to gain muscle mass. This is how to get ripped in 30 days or less.
About the Author
Discover how to gain 10-30 pounds of solid muscle…in less than 8 minutes per day…without supplements…by checking out http://www.gethugemusclesnow.info
Use and distribution of this article is subject to our Publisher Guidelines
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Jerrod Walker
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Discover how to gain 10-30 pounds of solid muscle…in less than 8 minutes per day…without supplements…by checking out http://www.gethugemusclesnow.info
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Less is More with this Wintertime Power and Bulk Weight Training Program.
June 9, 2012 by admin
Filed under Weight Training
Article by Kevin Carbone
Less is More with this Wintertime Power and Bulk Weight Training Program. – Health – Fitness
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Less is More with this Wintertime Power and Bulk Weight Training Program.
by Kevin Carbone, FitnessSource1.com
Note: This is an advanced weight training program and should only be used by those with at least one year of consistent weighttraining behind them. You will be using heavy weight and a less strict form which could lead to injury if you don’t have a strongfoundation of previous weight training exercise to build upon.
Power and Bulk TrainingBack in the 1960’s it was quite common for bodybuilders to train during the winter months exclusively for size, strength, and mass. This was referred to as “power and bulk training” or a “bulking-up” bodybuilding routine which consisted of basic compound weight training exercises done with low reps and heavy weight. As far as diet was concerned, they ate everything and anything and in large quantities. Lots of whole eggs, whole milk,steaks, and potatoes were the order of the day. The idea was to gain as much weight, size and strength as possible during the winter and then trim down and lose the body fat for the summer months. Overall they would be bigger, stronger and would carry more muscle mass from their winter power and bulk weight training program.
When it came time to trim down for the summer, they usually allotted about 3 months for the task. This was done by cutting calories and changing their weight training routine to one of high reps and sets and adding isolation movements while using light to moderate weights. Workouts were also long which helped to burn calories. Cardio and aerobics were unheard of and generally frowned on because it was thought that this type of training broke the muscles down and would make you smaller and weaker.
Nowadays, the idea is to stay in relatively good shape all year round because this is a healthier thing to do for your body. The yo-yo effect of putting weight on and taking it off over and over again puts a strain on your system that in the long term is not good.
However, a modified power and bulk weight training program combined with current advances in diet and nutrition can be very beneficial to someone who is looking to bulk-up and add more muscle mass and strength. Follow this program for 3 months and then analyze your progress. You can continue for awhile longer if things are going well, or you can move on to a new routine if progress begins to slow or if you are putting on too much body fat.
Your workouts will be shorter with fewer exercises but they will be much more intense as you will be using heavy weights with compound power movements. That’s why I say that Less is More with this bodybuilding routine. As for diet, you will want to addat least 300-500 extra calories per day increasing your protein and carb intake while watching your fats. Make sure you consume at least 1 gram of protein per pound of body weight. Some trainers say to eat everything and anything and not to worry about how much or what kinds of fat you consume because fats produce testosterone and testosterone produces muscle. Although this is true, the wrong type of fat eaten in abundance over an extended period of time is bad for your health. You’ve heard it before – stuff like heart disease, diabetes, high blood pressure,and a host of other physical problems. The critics will say that you are only going to be on this bulk and power program for 3 or 4 months so go for the gusto and eat everything because you can trim the fat off later on to be ready for the Summer months.
Personally, my long term philosophy is to have moderation in everything and this is no exception. If I were you I would add some extra fat but make sure its the good stuff like the Essential Fatty Acids (EFAs) that are found in fish, fish oil, olive oil and nuts of all types (go for the unsalted variety). Definitely eat more but be sensible and don’t go crazy and eat a ton of empty calorie junk foods like doughnuts, cake, and fast foods. These contain a large amount of saturated fat and trans fat which should be avoided for general good health. Remember to have a large meal of protein and carbohydrates within one hour after your workout to help speed the recovery process and feed hungry muscles.
You will be training 3 days per week with one day off in between training days. As an example, train Monday, Wednesday, and Friday. And take Tuesday, Thursday, Saturday and Sunday off. Recovery time is very important with this routine. Remember, you grow during your rest periods not in the gym. Put your aerobics on hold and do not play any strenuous sports while on this program. You must focus all of your energy on your workouts in order to progress as you should. Also, remember to get a least 8 hours of sleep with 9 or 10 hours being even better. Because yourmuscles grow when you sleep, have a whey and casein protein drinkbefore you hit the sack. The whey gets absorbed quickly but the casein get assimilated more slowly thus feeding your muscles moreconsistently through the night.
The whole premise of this routine is to handle as much weight as possible and to increase the poundages whenever you can. Use the pyramiding method where you gradually add weight to each set while doing less reps. You are to relax your strict form and “cheat” or use momentum and bounce to handle the heavier weights.
Your Power and Bulk Weight Training Schedule
Warmup
Always do a warmup before attempting any workout. Start with someall-over body movements to get the heart beating and the blood flowing such as treadmill work, jumping jacks, jumping rope, etc.Then do a few exercises with light weight and high reps that target the muscle groups that you will be working on that particular workout. This is also a good time to do your abdominalexercises such as the crunch, reverse crunch, leg raises, hanging leg raises, etc. This is a good way to warm your core body temperature and get your ab work done first thing. Remember not to forget your ab work while doing this power and bulk program. Train your abs at least 2 times per week.
DAY 1 – Chest/Shoulders/Triceps
1) Flat Bench Press
2) Seated Overhead Press
3) Upright Rowing(Vary your hand grip spacing. A somewhat wider grip hits the outer or side delts more.)
4) Dips (Lean forward to work the chest more and stay vertical to work the triceps more – do both versions and add extra weight when necessary.)
DAY 2 – Legs
1) Squat
2) Leg Press
3) Deadlift (Also works the lower back)
4) Calf Heel Raise (Calves respond better to higher reps. Try a rep range of 15, 12,10, 8 for 4 sets.)
DAY 3 – Back/Traps/Biceps
1) Barbell Rowing
2) Lat Pulldowns
3) Shrug
4) Cheat Curl
Start with about 4 sets per exercise with a rep range of 10, 8, 6, 4. Pyramid or add additional weight to each set when possible.You can experiment with adding additional sets but don’t over do it because you will be using heavy weights. Also, don’t do less than 3 reps on any exercise or you will be toying with possible injury. Because you are doing only 4 exercises per training session your workout time will be shorter but more intense as youwill be using heavy weight in each set. Remember to rest long enough between sets to fully recover from the previous set, but not too long or you’ll lose your edge. If you are consistent in your training and eat correctly during the next 3-4 months you will see that Less can equal More!
About the Author
Kevin Carbone is a bodybuilding & fitness enthusiast who has decades of training experience. To read more of his articles go to http://www.FitnessSource1.com. At this site you will also findinformation on Weight Loss, Dating Guides (Guys & Gals), How to Get Your Ex Back, and How to Find the Job You Love. Plus, many FREE articles and much more. Go to: http://www.FitnessSource1.com.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Kevin Carbone
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Kevin Carbone is a bodybuilding & fitness enthusiast who has decades of training experience. To read more of his articles go to http://www.FitnessSource1.com. At this site you will also findinformation on Weight Loss, Dating Guides (Guys & Gals), How to Get Your Ex Back, and How to Find the Job You Love. Plus, many FREE articles and much more. Go to: http://www.FitnessSource1.com.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
www.weightgaindiary.com In this bodybuilding step by step workout guide you’re going to learn everything you need to know about setting up your own free weight training program. It isn’t as difficult as is it looks like. All you need to do is to apply the proven and working principles to your own bodybuilding regime and you’ll start to experience some serious muscle growth! I would like to apologize for my English, because it isn’t my first language and I’ve been talking in English for less than three years. In case I’ll say something wrong – please don’t kill me! www.armfatsecrets.com
