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 fact from 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 somehow “tone” or define your muscles is nonsense. You get muscle definition by losing the excess fat that is covering them. And you can’t spot reduce, so the only way you can do that is to create a calorie deficit by eating less and/or doing more cardiovascular training. Continue Reading →

The Best Fat Loss Diet Plan

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

And even if you really just want 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 way to structure your diet 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 few supplements that could be useful too. 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, to make it work much better? 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 just do basic exercises, such as push-ups, inverted rows and sit-ups, for increasingly higher 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 full body tension, and that you can only do for about 6–12 reps. By doing that, you’ll be able to dramatically increase your muscle size, and gain exceptional strength too. 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 mass at the optimum rate, one of the best approaches you could take to accomplish that goal is to use the push/pull/legs split routine.

The push/pull/legs split is one of the most popular and enduring workout programs there is. And the reason for that is simple – it works really well. Provided, of course, that it’s done in the right way.

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 great example of a workout routine that you can use to 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 up into three parts. And each part is then trained on its own separate day. Continue Reading →