Training For Older Guys: How To Build Muscle In Your 40’s And Beyond

frank zane flickrAs you get older you start to lose muscle mass. You also gain fat more easily as your metabolism slows down (caused partly by this loss of muscle tissue). And on top of this your ability to respond to and recover from exercise becomes compromised. So if you are an older guy you will have a tougher time building muscle and staying in shape than the younger guys do.

But that doesn’t mean you can’t do it. If you are in your 40’s, 50’s, 60’s – or even older, you can still get tremendous results from your efforts in the gym, provided you realize that you can’t train the same way as you did when you were 20. You need to make some sensible adjustments.

So in this article I’ll tell you exactly how you should train to build muscle size and strength in your 40’s and beyond… Continue Reading →

Specialization Routines: How To Bring Up A Lagging Body Part

bodybuilder 6 flickrIf 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 why specialization routines 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?

treadmill flickrWhether 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 levels in check whilst you are gaining muscular bodyweight. And if you are trying to lose fat it can be used to increase your calorie deficit on top of your fat burning dietary regimen. 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…

Cardio Before Weights

Whether you want to build muscle or lose fat your resistance training should always be your no. 1 priority. Weight training is what provides the stimulus to build (or maintain) muscle, which is crucial in both situations. Therefore you should always start your weight training in a fresh and focused state. And doing a full cardio session beforehand will not allow you to do this. If you are fatigued from your pre-workout cardio you will not be able to reach the level of intensity and overload that you would otherwise have reached, and your results will suffer because of this. 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, nutrition and supplementation. 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 →

The Opposing Muscle Groups Workout Routine For Massive Size Gains

arnold flickrIf you’re looking for a great workout routine to pack on muscle as fast and as efficiently as possible, you won’t go far wrong with the opposing muscle groups routine.

Also known as agonist/antagonist training, this type of routine was a favorite of Arnold (and many of the other 70’s bodybuilders), who always believed that training opposing muscle groups made sense. And you certainly can’t argue with the results it gave him.

So what does an opposing muscle groups routine involve, and what makes it such an effective way to train? In this article I’ll answer those questions and I’ll also give you a sample workout routine that you can use to get started with straight away. Continue Reading →

5 Awesome Benefits Of Creatine Monohydrate

Creatine monohydrate is probably the most well researched, proven and effective performance enhancing nutritional supplement available today. So if you want to get the best results possible 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. It’s also found in certain foods, particularly red meat and fish. But if you want to fully experience the benefits of creatine you need to reach full tissue saturation, and this can only be achieved by supplementing with it.

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

1. Creatine Increases Strength And Power

Virtually all of your body’s creatine is stored in your muscle tissue, mostly as creatine phosphate, and here it helps to increase the production of ATP during intense physical activity. This results in more powerful muscle contractions, so you can lift a bit more weight for the same number of reps – or get a rep or two more out with the same weight. Continue Reading →

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

muscles flickrIf 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

six pack abs flickrIt 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 →