Isometrics For Muscle Mass: Do Isometrics Build Muscle?

Eugene Sandow wcYou don’t hear very much about isometric exercises these days, which is a shame as they can be a very effective tool to help you build both strength and muscle mass – provided you know how to use them to achieve those particular goals.

Isometrics have historically been used to help build high levels of strength – far more than could be achieved by using ordinary isotonic weight training techniques alone. But they have often been criticized as being relatively useless for increasing muscle mass, which is why they have never become popular in bodybuilding circles. But the reason for this is that the typical duration of an isometric hold is about 7 – 10 seconds, and this is just not sufficient to produce good gains in muscle size.

But when used correctly, isometric exercises can indeed be very effective for building not just strength, but muscle size too. So in this article I’ll explain what isometrics are, the different types of isometric contractions you can do, and how to use them to build both maximum strength and muscle size too. 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 →

12 Ways To Increase Testosterone Levels Naturally

athlete in locomotive cabin full bodyTestosterone builds muscle. So the more testosterone you have the more muscle you are likely to have. And the easier you will find it to build even more muscle.

But that’s not all testosterone does. It also burns fat, improves libido, helps protect against heart disease and type 2 diabetes, makes you more confident and assertive, gives you more energy, and helps you live longer too.

And as low testosterone levels in men are becoming more common these days, it could be worth taking some steps to increase yours.

So here are the top 12 ways you can increase your testosterone levels naturally… Continue Reading →