Top 10 Strength Training Myths That Won’t Go Away

mariusz pudzianowski wc2The fitness world is filled with all kinds of myths, half truths and conflicting information. And this causes a lot of confusion for people, as well as misdirecting them into doing things that are not only ineffective but in some cases can be positively harmful.

So in this article I’ll take a look at 10 of the most common strength training myths that just won’t go away, so you’ll be able to separate the facts from the fiction and structure your training in a more sensible and productive way as a result.

Myth 1: Lifting Light Weights For High Reps Will Tone And Define Your Muscles

The idea that training with light weights will “tone” or define your muscles is nonsense. You get muscle definition by losing the excess fat that is covering them up. And you can’t spot reduce, so the only way you can do this is to cut your calorie consumption; and perhaps do a bit of extra cardio too. Continue Reading →

The Best Fat Loss Diet Plan

frank zane wcIf your main aim is to lose body fat, it’s really not that difficult. You will need a bit of determination, but apart from that you just need to get your diet in order and take some steps to ensure you preserve your muscle tissue whilst you are losing fat. After that all you need do is be consistent until you get the job done.

And even if your main goal is to build muscle, if you are carrying too much fat you’ll need to address that first, otherwise you’ll just put on far more fat than muscle due to the fact that your insulin sensitivity will be very poor. You need to get down to below 15% body fat (22% for women) before starting a muscle building program. And 10 – 12% (15 – 18% for women) would be better.

So if you want to start shedding the excess fat, the best diet plan to allow you to do that is as follows… Continue Reading →

Best Pre And Post Workout Meals: What To Eat Before And After Training

chicken and rice wcTo build muscle optimally you need to get both your training and your diet right. And although the most important aspect of your diet is your total daily calorie, protein, carbohydrate and fat intake, there are other factors to consider too. Chief amongst these is your pre and post workout meals.

Pre and post workout nutrition has been over-complicated by many and also made out to be far more important than it actually is. But although it’s not as crucial as some may make out, it is still a factor, and getting it right will definitely improve the results you are getting from your training.

So in this article I’ll outline the best foods to eat before training and after training, and I’ll also suggest a couple of supplements that could be useful too. Continue Reading →

Training For Size Vs Strength: How To Get Big, Get Strong, Or Do Both

mariusz pudzianowski wcMost people lift weights because they want to get big or they want to get strong – or both.

And although the type of training required to achieve these goals is identical when you are just starting out, when you are a bit more experienced you’ll need a somewhat different approach when training to build maximum strength than you will when training to build maximum size.

However it is possible to train for both at the same time if you set your workouts up in the right way.

So in this article I’ll explain the best way for anyone past the beginner stage to build maximum muscle size, maximum muscle strength, or both at the same time. Continue Reading →

Why Bodybuilding Workout Routines Suck For Building Muscle

bodybuilder 2 wcThe typical bodybuilding workout routines that you’ll read about in all the muscle mags and on thousands of websites are not optimal for building muscle – far from it in fact.

And I know that this might come as a surprise because they are what most people at the gym do all the time; but it’s true nonetheless.

I’m not saying they don’t work at all, because they do – at least for some people. But they are certainly not ideal for the genetically typical natural trainee.

So what is a typical bodybuilding workout routine? What’s wrong with it? And how can it be improved on? In this article I’ll answer those questions. Continue Reading →

Top 10 Bodyweight Exercises For Building Muscle Size And Strength

Although weight training is undoubtedly the best way to build muscle, if you don’t want to go to the gym or buy a set of weights there are some excellent bodyweight exercises that can do the job almost as well. And bodyweight exercises have the added advantage of being very natural movements to perform, as well as being much easier on the joints than conventional weight training.

But you can’t simply do basic exercises such as push-ups, inverted rows and sit-ups for increasing numbers of reps and expect to get big and strong. That won’t work. What you need to do is progress to more advanced movements that require a high degree of body tension and that you can only do for about 5 – 12 reps. By doing this you’ll be able to dramatically increase your muscle size, and gain exceptional strength too.

You could of course do a combination of bodyweight exercises and weight training if you wish. Or you could do just bodyweight exercises. The choice is yours. But either way here is a list of my top 10 bodyweight exercises for building muscle size and strength… Continue Reading →

The Push/Pull/Legs Split Routine For Massive Muscle Gains

bodybuilder 8 flickrIf you are past the beginner’s stage and want to gain muscle at the optimum rate, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine.

The push/pull/legs split is one of the simplest, most enduring and popular workout routines there is. And it’s also extremely effective; assuming of course that it’s done right.

So in this article I’ll explain what a push/pull/legs split involves and why it’s such an effective way to train. And I’ll also give you a sample workout routine that you can get started with straight away.

What Is The Push/Pull/Legs Split Routine?

The push/pull/legs split is a very simple and logical training method in which you split your body into three parts. And each part is then trained on its own separate day. Continue Reading →