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 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, 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 →

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 Schwarzenegger (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 →

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 →

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 →

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

platz legs flickrFor many people who work out regularly it’s all about developing their pecs, delts, biceps and abs. So leg training tends to get neglected. But if you are serious about building an impressive, well balanced physique you absolutely 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 →