Specialization Routines: How To Bring Up A Lagging Body Part

If you’ve been training for some time and made some good gains you’ll likely have one or more body parts that are lagging behind the rest of your physique. But rather than simply doing a few extra sets each week for these troublesome areas, it would be far more effective to use specialization routines to bring them up.

Specialization programs have other uses too. They allow you to target any specific areas of your body that you want to emphasize, and for intermediate and advanced trainees they can also be superior for overall growth as total body muscle growth becomes more difficult the more advanced you become.

So in this article I’ll explain more about specialization routines and why they are so effective; and I’ll also show you how to set up a specialization routine that will give you the results you want. Continue Reading →

Should You Do Cardio Before Or After Weights?

Whether your main aim is to build muscle, lose fat or just stay fit and healthy, some sort of cardiovascular training should always be part of your weekly routine.

If you are looking to build muscle it should be used to help keep your fat gains to a minimum whilst you are gaining muscular bodyweight.

And if you are trying to lose fat it can be used to increase your calorie deficit, alongside a good fat loss diet plan.

But when should you do your cardio for best results? Should you do cardio before or after weights? Or should you do it at a completely different time? Well, let’s take a look at each of these situations… Continue Reading →

The Body Transformation Blueprint Review

BTB Cover EbookAre you tired of gimmicky over-hyped training programs that fail to deliver the results they promise? Do you just want the real research-proven facts about what it really takes to build muscle, gain strength and lose fat as quickly and effectively as possible? If so you want The Body Transformation Blueprint by Sean Nalewanyj.

The fact is that most of the muscle building and fat loss information you read online and in the muscle mags is complete BS and will only ever give you mediocre results at best. But Sean spent years scouring through research papers and scientific journals studying the real science of training and nutrition. And after he used this information to transform his own body from skinny to jacked, he wrote down his methods so that others could benefit from them too. And this led to the creation of The Body Transformation Blueprint.

BTB is said to be “the ultimate science-based, no BS muscle building and fat loss guide and 1-on-1 coaching system”. But is it really as good as it’s made out to be? And more importantly, is it the right program for you? Well, here’s my review of the guide so you can decide that for yourself… Continue Reading →

Carb/Calorie Cycling For Better Body Composition

muscles 2 flickrIf you want to build muscle with little or no fat gain, or lose fat with little or no muscle loss, then carb cycling should definitely be part of your nutritional strategy.

In fact by using carb cycling some people are able to build muscle and lose fat at the same time. Though this will seldom be optimal, and to get the best results you’d be much better off concentrating on one goal (muscle gain or fat loss) at a time.

But by using carb cycling you’ll be sure to get superior results in terms of improved body composition, as compared to what you would get by following a more standard diet plan. So in this article I’ll explain exactly what carb cycling is, why it’s so effective, and how best to use it to achieve your own particular goals. Continue Reading →

5 Awesome Benefits Of Creatine Monohydrate

creatineCreatine monohydrate is probably the most well researched, proven and effective performance enhancing nutritional supplement available today. So if you want to get the best possible results from your training it’s got to be worth giving it a try.

Creatine is an organic compound that is produced naturally in the body – in the liver, kidneys and pancreas. And it’s also found in certain foods, particularly red meat and fish.

But if you want to experience the full benefits that creatine has to offer, your tissues need to be fully saturated with it. And the only way you can achieve this is by supplementation.

There are a number of benefits you can experience from taking creatine regularly, but the 5 main ones are as follows… Continue Reading →

Intermittent Fasting For Fat Loss: 5 Reason’s Why It’s So Effective

If you want to lose excess body fat all you really need to do is consume fewer calories than you expend (i.e. eat at a calorie deficit) and take a few steps to ensure you maintain your muscle mass while you are losing the fat.

But if you are finding it difficult to get the results you want, there could be a simple solution to that – intermittent fasting.

Intermittent fasting is simply the practice of going without food for short periods of time on a regular basis. This could be a full 24 hours once or twice per week, or just 16 hours each day – which is basically just skipping breakfast.

There are a number of reasons why intermittent fasting is particularly effective for fat loss, but here are the top 5 of them… Continue Reading →

The Mechanisms Of Muscle Hypertrophy: What Causes Muscles To Grow?

bodybuilder 7 wcAs we all know, when you lift weights your body responds to the challenge by increasing the size and strength of the muscles involved in the lift so that you will be able to do the job more easily next time. But what are the specific mechanisms involved that actually cause this to happen?

Well, there are three main underlying mechanisms that trigger a growth response in skeletal muscle. These are mechanical tension, metabolic stress and muscle damage. So if you want to achieve maximum muscle growth you need to train in a way that will optimize the effects of all of these.

So in this article I’ll give an outline of each of these mechanisms of muscle hypertrophy and I’ll also explain how best to train in order to get the full benefits of all three of them… Continue Reading →

How To Get Six Pack Abs – The Definitive Guide

It seems that virtually everyone wants six pack abs these days. Yet few people ever achieve them. So if you do manage to get a six pack it sets you apart from the ‘average Joe’.

And although it will take a fair degree of determination, the approach required to do it is actually very simple. So in this article I’ll describe exactly how you can get six pack abs.

But first you need to realize that there are no quick fixes. You won’t get a six pack by simply doing an eight minute ab workout every day. Or by using the latest gadget you heard about on the shopping channel.

To get a six pack you will need to do two things – build up your abdominal muscles and burn off the fat that covers them. Continue Reading →

The 20 Rep Squat Routine For Rapid Size Gains

tom platz flickrOne of the best ways to gain a lot of muscular body weight very quickly is with the 20 rep squat, or “Super Squat” routine.

This is an “old school” method of training that has been around since the 1930’s (although the term “Super Squats” was not coined until much later); and it’s not uncommon for novice lifters to gain 20 – 30lb of muscle in 6 – 8 weeks when they first use it.

The method involves doing just one set of squats for 20 reps (after warm-ups). This is followed by a set of pullovers for 20 reps, plus 2 – 4 additional exercises. And the routine is performed two or three times per week for a period of 6 – 8 weeks.

But it’s the way the squats are performed that’s important. So in this article I’ll describe the 20 rep squat routine and I’ll also give you a couple of sample workouts that you can use to get started with straight away… Continue Reading →

How To Build Bigger Legs: Best Quadricep, Hamstring And Calf Exercises For Mass

platz legs flickrMany people neglect their legs because they’d rather focus on their their pecs, delts, arms and abs. But if you really want to build an impressive, well balanced physique you must train your legs hard and heavy on a regular basis. So in this article I’ll outline the very best exercises you can do to build bigger, stronger legs.

The legs are divided into three main parts. These are the quadriceps, which are located at the front of the thigh and consist of four separate muscles – the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris; the hamstrings, which are located at the back of the thigh and consist of the biceps femoris, semitendinosus and semimembranosus; and the calves, which consist of the large two-headed gastrocnemius muscle and the much smaller soleus muscle which lies underneath the gastrocnemius.

The main function of the quadriceps is to extend the knee. The hamstrings flex the knee and extend the hips. And the calves elevate the heels. So if you want to build up your legs in the fastest, most effective way possible, here’s what you need to do… Continue Reading →