The fact that training and nutrition give us the illusion of control is what causes so much controversy in the muscle industry. There is a lot of room for speculations. Genetics + nutrition + training are the back door of the muscle gurus. Whenever their bullshit ideas fail, they explain it with one of the three, while presenting drug loaded lifters as success examples.
Obviously, different professional bodybuilders train differently. Some prefer high volume while others say low volume is best. Some say high carb diets are best while others use low carb diets to get ripped. Whatever the case, there is one thing bodybuilders always agree on – drugs make you grow. However, when we are talking about drug free bodybuilding ( I mean real drug free bodybuilding) there is little that can be done as far as muscle mass is concerned.
As a natural you can get strong, you can get ripped, you can develop some serious physical skills, but growth will always be pathetic compared to the 200 lbs shredded guys pushed in your face. You can try many different diets and routines, but in the end you will always hit the wall. I learned that by doing exactly that – wondering like a moron in Wonderland and following the ideas of some muscle prophets, who never tell the truth.
You can build muscle with high reps (at least 60% of 1 RM – anything less does not provide sufficient intensity).
You can build muscle with low reps (85% of 1 RM).
You can use both methods – a few heavy sets followed by light sets.
In all three cases, you will end up at the same place.
There are many ways to fill a bottle, but once it’s full – it’s full.
Workout Developed by: Bruno Jukic
From 2006 to Present
This exercise will increase your anaerobic fitness and your leg power. Position your hands at shoulder level and your feet hip width apart. Keep your weight on your heels, push your hips back and bend your knees to descend into a deep squat position. Extend your legs and jump into the air. Land on the balls of your feet, bend your knees, lower your arms and descend into another rep.
Band Bear Crawls:
Bear crawls work your upper body, lower body and core. By adding a resistance band, bear crawls become a high intensity anaerobic conditioning exercise. Attach the band to a hip-high anchor and around your waist. With your back to the anchor, place your hands on the floor so you are on all fours. Keep your butt above your shoulders to maximize the involvement of your legs. Use your arms and legs to power you forward as far as the resistance band will allow. When your forwards progress is halted, shuffle backwards and return to the start position. Repeat for the desired time period or number of repetitions.
Band sprints will develop anaerobic fitness and leg power. Attach your resistance band to a hip-high anchor and then around your waist. Stand with your back to the anchor point. Sprint forwards against the tension of the band until your forward momentum is halted. Shuffle back to your starting position and repeat. Make sure you use your arms as well as your legs to drive you forwards. You can also perform this exercise by moving backwards or sideways to affect different leg muscles. Backwards will emphasize your quadriceps on the front of your thigh and sideways will target your inner and outer thighs. All variations can be performed for time, such as 30 seconds, or for a specified repetition count.
Is a TOTAL body ‘lift,’ however your legs and back will carry most of the burden. There are a lot of stabilizer muscles and core work that, without, make this activity extremely difficult.
The days of trying to bulk up as much as possible and look like a bodybuilder are out. Now the body image most men are looking for and most women find attractive is that of professional sprinters and swimmers. They are lean and toned with just the right amount of muscle and body fat to turn heads wherever they go. This is not a simple look to achieve, though. You must follow the right training protocols and make sure your diet is in check.
Top 4 things you should do
1. Cardio sprint training
When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.
Any form of exercise that is very intense will help with your fat-burning process as the body will expend a great deal of calories repairing the damaged muscle tissue once you are finished your workout. Try to incorporate at least two sessions of interval training into your week — one focusing on longer intervals of one minute with two minutes of rest, and the other focusing on shorter intervals of 20 to 30 seconds with one to one and a half minutes of rest. Note: The shorter the interval, the more intense it should be.
Plyometric training uses exercises that require you to move very quickly using only your body weight. They are great for developing explosive power and strength. Since you are not acting against a heavy weight load, you will not get the same hypertrophy effects that result in the bulky muscle look. Typical plyometric exercises are:
Box jumps: Jump onto as high of a box as you can, and then back down again. For added difficulty, try doing this off one leg.
Squat jumps: Begin by moving from a standing position down into a full squat, then rapidly push off the ground using your thigh muscles to propel yourself as high as possible. Land once again in a full squat position and repeat 10 to 15 times.
Clap push-ups: Perform the normal push-up action, but use your muscles to propel your body off the ground in the up phase. While in the air, clap your hands together and then land back into the push-up position to complete the downward portion of the exercise.
3. Circuit speed training
Circuit training is another good option for those looking to get lean and toned. It works in a similar way to supersets, but instead of working opposing muscle groups, you complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.
Additionally, you may want to focus on increasing the velocity in which you perform the concentric (working portion) of your exercise, as this will help develop your fast twitch muscle fibers more.
Supersets are an exercise technique in which you perform one set of an exercise for one muscle group, and then another set for an antagonistic group. For example, complete one set of bicep curls followed by one set of overhead tricep presses. Since these muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.
Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.
Top 3 things to avoid
1. Taking long rest periods during sets
The general guideline for building a great deal of mass states that you should allow ample rest time between sets to let your muscles recover. This enables you to lift maximally on your next set. While this principle still holds true for putting getting big, reducing this rest time will increase your metabolism, helping you get leaner.
Since your goal is not to achieve your maximum size, the shortened rest breaks will not hinder you in getting good muscle definition. You still need to rest enough so that you can challenge yourself, but there is no need for two-minute rest periods anymore.
2. Neglecting all forms of cardio
If you want to get that lean look, you have to do some cardio training. Former methods enforced the principle of boycotting all cardio as it burned precious calories that could potentially go toward muscle growth. This is fine if you don’t wish to control your body-fat levels, but in order to see your hard-earned muscles, cardio is essential.
3. Eating everything in sight
Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.
If you are looking to develop a defined yet muscular body, put some of these principles into effect. You do not have to be huge to be strong, and most people these days prefer a more toned appearance over a bulky look. Don’t forget to stretch, make sure your diet is free from all junk and processed foods, and make sure you are eating five to six times a day to keep your metabolism up. Once you have mastered both the workout and the diet, your physique will get noticed.
How Lactic Acid Training Works: Is designed to force your body to produce a lot of Lactic Acid in the target muscles and keep it there .Research has shown that the presence of Lactic Acid can cause an increase in both growth hormone and testosterone secretion by the body. These are two of the most anabolic (muscle building) and lipolytic (fat burning) hormones in the human body.
* Lactic Acid Training causes your muscles to fail due to lower cellular pH (the acid lowers pH, which is the acid-base balance in the blood. When it’s gets too low, your muscles are unable to contract effectively) and not due to contractile failure (the point where your muscle fibers are too fatigued to continue). Not being able to push to contractile failure protects the muscles from excessive breakdown, which is critical to preserving muscle mass under reduced-calorie conditions, i.e. dieting.
* Lactic Acid Training also burns quite a lot of calories during the session itself. This is because of the very short rest periods and high volume of work. This, in turn, keeps your heart rate in an aerobic conditioning zone even during the rest, further increasing the benefits of the training.
* Increased Growth Hormone levels also increase the use of fat for energy during recovery after intense exercise. This means your body will be burning fat in order to help you recover from your training!
* As well, high-rep Lactic Acid Training trains the Type 1 muscle fibers (endurance-oriented), developing and multiplying the cellular energy furnaces known as mitochondria, which rely greatly on fats to supply energy to your cells. This means your body will become more productive at burning fat even while at rest.
* The high volume of the training you will be doing will also help to stimulate Growth Hormone production. Higher training volume has been shown to produce a better Growth Hormone response than lower-volume training.
* The high-rep qualities of the training helps to develop circulation in the muscles by increasing the number of capillaries (tiny blood vessels) feeding the muscles. More circulation means more nutrients which means easier muscle growth down the line!
Put all these amazing benefits together and you’ve got one incredibly powerful training technique!
How To Do It:
The basic execution of Lactic Acid Training
1. Pick one single exercise, using a weight you can get around 20 to 50 reps with.
2. Do as many reps as you can until your muscles are burning so strongly and are so flooded with lactic acid that you can’t move the weight. You will probably have to drop the weight pretty quickly by this point!
3. Rest 20 seconds.
4. Now do another set with the same weight. You will probably only be able to get 8 to 10 reps with that weight, even if you just did 50 reps with it a few seconds ago. The short rest period means the lactic acid hasn’t had time to fully clear and you will fail due to lactic acid build-up in the muscles rather than true muscular failure (which is what we want).
5. Rest 20 seconds then do another set.
6. Repeat this for a total of 6 to 12 sets per bodypart, depending on the program requirements and which bodypart you’re working.
By using the snorkel you are increasing what is known in medical terms as dead space. Dead space is the portion of air you breath in that your body doesn’t use. It’s like a line up at a fast food restaurant. If 100 people had to go into the restaurant and order at the same time and there was only 5 minutes for them all to order, the people in the front would get service but the people in the back would not, That would mean people in the back would be like the dead space in our lungs.
How to do it?
First you will need to get a snorkel, make sure its not the ones with the a way valve near the mouth piece. Then you should plug your nose with something to make sure the snorkel is the only way you are breathing. Next you will preformed some form of cardio activity.
How does it work?
Using a snorkel affects how well you are able to get oxygen into your body. This lack of oxygen is known hypoxia. It will make your work out more anaerobic which should be your goal, and the hypoxia can cause your body to produce more red blood cells known as polycythemia. Polycythemia is similar to living or training at higher altitudes. It also occurs in people with lung problems such as COPD. For those who are wondering what red blood cells are; they are cells in our blood that carry oxygen to our muscles etc.
It also decreases the amount of carbon dioxide our body can get out. Carbon dioxide is the leftovers of metabolism. If there is high amounts in our blood it can cause headache, confusion, and lethargy. The body will try to compensate by increasing heart rate and blood pressure etc. to remove the carbon dioxide and it can even lead to heart arrhythmias, convulsions, unconsciousness, and eventually death at very high amounts.
Complex training is a type of weight lifting that is meant to replace your traditional cardio sessions. Because the body often shows adaptation to repetitive endurance activities, complexes allow you to overcome this barrier so you are consistently getting results from your workout. Additionally, because complexes are done using strength training exercises, there will be a better transfer to your lifting workouts as well.
Due to the manner in which complex training is performed you will be primarily focusing on the cardiovascular side of your conditioning, rather than the pure strength side. This means that while they are definitely a good addition to your lift training, complexes are by no means a replacement.
How do you perform complex training?
Complex training involves a number of exercises performed in succession. During this time you will need to keep the weight exactly the same so that you can move fluidly from one exercise to the next. Because of this lack of a break period, you will increase your metabolism sufficiently so that the routine is more comparable with a high intensity interval training cardio session.
After choosing the exercises that you will perform, you will want to complete all of your specified reps for one exercise and then move to the next immediately afterward. It is not an alternating type of protocol where you would perform a squat movement, then an overhead press movement, followed by another squat movement then an overhead press and so on. Rather, you would do all of your squats, then move directly into your overhead press reps.
This type of workout is incredibly demanding on the body in terms of metabolic processes and recovery, so you will definitely need to keep that in mind. The weight you are using will need to be reduced drastically from the amount you would normally lift, particularly as you are reaching the end of the complex series when both your muscular and nervous system are likely to be extremely fatigued. Don’t try and be macho for these exercises — less really is more when it comes to complexes.
Depletion workouts are weightlifting sessions that are geared toward exhausting the body’s muscle glycogen supply. Muscle glycogen is the storage form of carbohydrates in the body, and this is what powers you throughout your workouts. When it becomes depleted, you will not physically be able to continue, as the body will be exhausted.
Depletion of muscle glycogen is a good thing for those looking to gain lean muscle mass; however, it’s important to note that if you take correct measures as far as your diet is concerned, the muscles will overcompensate with their ability to uptake the nutrients, leaving you with fuller muscles that are able to store more glycogen.
Along with this, a very large intake of food immediately after the workout will send your body into an anabolic state, which is required in order to gain lean muscle tissue. As long as your food intake is planned properly, you should not see much in the way of fat gains, and most of the calories you take in will be directed toward repairing and growing your muscles.
To do a depletion workout, you want to adopt a circuit-style training protocol. Basically, you will be moving from one exercise to the next with little or no rest in between. You are also going to aim to perform 15-20 reps per set, so take note that the weight you are lifting should be on the lighter side.
Generally, the less carbohydrates you have in your diet, the less work you will need to do in order to deplete the muscles of their glycogen (since less will be replaced on a continual basis from dietary carbohydrates). Therefore, if you are already eating a low-carb diet, you may only perform one to two rounds of the circuit, whereas if you regularly consume a larger portion of carbohydrates, you will need more reps to burn through the carbs.
Most individuals will want to perform the complete workout circuit 4-5 times. If you find you get to the third one and are feeling extremely fatigued, however, then you should stop there, as pushing yourself too far will inhibit certain enzymes in the muscle that aid in glycogen supercompensation, thereby defeating the whole purpose for doing the depletion work in the first place.
A good recommendation would be to consume about 5-7 grams of carbohydrates per pound of body weight. Therefore, if you weigh 175 pounds, you should be shooting for 3,500-4,900 calories from carbohydrates alone, both immediately following the workout and also the day after.
Muscular endurance can be defined as the ability of muscles to endure over a period of time when they are in active use. Put another way, muscular endurance is the ability of muscles to be put through repeated contractions without weakening.
Examples of muscular endurance can be found on all fitness levels, from jogging and weight lifting to crossfit and even some strength-based Pilates programs. Muscular endurance can also be found in everyday life, such as walking numerous flights of stairs to your office or carrying your toddler through the store while grocery shopping.
Muscular endurance is different than muscular strength. Muscular strength is the amount of force put into a particular move (or contraction). The two together, muscular strength and endurance, go hand in hand in order for anyone to achieve any type of mid to high activity level every day. Muscular endurance does more than just get you through an intense workout, though it certainly does help with that.
4 ways Muscular endurance helps
Those with muscular endurance find an ability to press though and keep going, no matter what they are doing. It may be an intense workout program, but it also may be a hike with friends, shoveling the snow or hoeing the garden. Muscles that are used repeatedly and have a high level of endurance do not tire easily when day-to-day demands require that they be used.
2. Increased Metabolism
Muscles do not have endurance unless they are toned and firm. Bodies that contain toned muscle, though not completely without excess fat, usually have less fat on them. Because muscles burn calories more efficiently and quickly than fat does, those with muscular endurance find themselves with quicker metabolisms, which in turn, can lead to healthy weight levels.
3. Fewer Injuries
Muscles that have endurance are not as prone to muscle strains and tears as muscles that do not have endurance to them. That is because these muscles are used to the actions they are being put through, and instead of being unduly strained, are able to respond properly to the demands being put on them.
4. Extended Workout Times
Muscles that have built up their endurance are able to keep being put through the same actions repeatedly, thereby allowing a person to extend and intensify workout sessions. This results in a full-circle type of situation, in that a person who is able to extend his workout time is able to build up more muscular endurance, which in turn allows for a longer workout time, continuing the cycle.