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 →

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 →

German Volume Training For Massive Muscle Gains

bodybuilder 5 flickrIf you want to gain as much muscle mass as possible as quickly as possible you might want to give German Volume Training a try.

It’s very demanding and it’s not for beginners, but if you’ve been training a while and made some decent gains, but perhaps your progress has slowed down and you need a change, this could be what you’ve been looking for to take your results to the next level.

German Volume Training has been used with great success since at least the early 70’s. Bev Francis used it in her early days of bodybuilding to make her the most massively muscled female bodybuilder of her time. And Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training.

So what is German Volume Training, and what’s the best way to use it? In this article I’ll answer those questions. Continue Reading →

How To Build Your Own Home Gym – For Less Than You Might Think

power-rackOver the years I’ve trained both at home and at a number of commercial gyms. And although they each have their advantages and disadvantages, on balance I still prefer to train at home.

For a start training at home is much more time efficient. You can train when (and how) you want, there’s no driving to and from the gym several times per week, and you never have to hang around waiting for the bench or the squat/power rack to become free. You also save money on your membership fees, as well as your travel costs, so the moderate cost of setting up a home gym will usually be recouped in 2 – 3 years.

You will need a reasonable amount of space however, either in your garage, basement or a spare room. And if you’re the sort of person who finds it difficult to motivate yourself to train at home, then you’ll need to stick to a commercial gym. But otherwise, if the idea of building your own home gym appeals to you, here’s what you’ll need to do it… Continue Reading →

How To Build Big Shoulders

bodybuilder 7 flickrWhen you are wearing clothes a good pair of shoulders is probably the most impressive part of any physique. They will make you look wide and powerful from all angles, and a pair of broad shoulders will also accentuate the appearance of a small waist. So in this article I’ll tell you how to build big shoulders in the fastest and most efficient way possible.

But first you should know a bit about the structure of the shoulders (or deltoids as they are more properly referred to). They are made up of three distinct heads – the front (anterior), the side (lateral) and the rear (posterior) deltoids. So for maximum size and thickness all three heads need to be developed; but it’s the side head that needs the most emphasis if you are looking to create the appearance of width.

To properly develop the shoulders from all angles you need two types of movements – overhead pressing movements and lateral raises. Continue Reading →

Training To Muscular Failure: Should You Train To Failure Or Not?

training to failure flickrOne of the most hotly debated topics in the fitness industry today is that of training to the point of muscular failure.

Some authorities say that when training with weights you absolutely must train to failure if you want to get the best results in terms of increased muscle size and strength. Others however say you should avoid it like the plague.

So who’s right? Should you train to failure or not?

What Is Training To Failure?

Well, first we need to define what training to failure actually is. Failure is reached when you are unable to complete another rep of the set you are doing, and so you fail mid rep. Many fitness coaches will have you believe that this is what’s required to stimulate maximum muscle growth and that without it your results will be less than ideal. Continue Reading →

Should You Always Use A Full Range Of Motion In Your Training?

bench press flickrIf you go to the gym regularly you’ll see people doing exercises through a partial range of motion all the time. Half bench presses, half squats – even quarter squats. And if you are anything like me, you’ll probably shake your head disapprovingly at them. But are they right? Is there any value to using a partial range of motion or should you always use a full range of motion? Well the answer is, it depends.

First you have to decide how you actually define a full range of motion. For instance in the squat is it parallel or is it well below parallel? In the overhead press is it bar below the chin or right down to the chest? In pull ups is it chin over the bar or chest touching the bar? In parallel bar dips is it the backs of the arms parallel to the floor or is it well below that? I could go on, but you get the point. Continue Reading →

Weight Training For Women: How To Get A Lean, Hard And Sexy Body

Ladies; if you want to get a lean, hard, curvy, sexy body that will turn heads everywhere you go, there’s only one way to do it – you’ve got to lift some weights.

And not just the little pink dumbbells – they won’t do anything for you at all. You need to train hard and heavy; almost identical to how a man would train really.

But most women are scared to do this because they think they’ll end up looking big and bulky. But you won’t. Women don’t have anywhere near the amount of testosterone needed to build big muscles; and all those women you see posing on stage in bodybuilding competitions are taking huge doses of steroids and other growth promoting drugs. It’s simply impossible for a woman to look that way naturally. Continue Reading →