Archive | October, 2017

Top 8 Digestive Enzymes That Aid in Muscle Building

1. The Digestive Enzyme PROTEASE

Protease is an elementary enzyme. It can help you in eliminating toxins in your body, and make your blood system as clean as ever. As a result, we will get a sort of instant energy, console, and self satisfaction. Besides, protease can also be helpful and productive for you in battle with colds, flu, cough, cancer, etc. One the major benefit of taking protease is that it makes your immune system as strong as ever.

2. The Digestive Enzyme AMYLASE

The second most influential enzyme is ‘Amylase’. It is mainly responsible in improving your digestive system quite instantly. You will burn quick carbohydrates and calories as you use amylase. It is considered as the naturally oriented antihistamine. Amylase is the best mineral against many diseases, obesity, such as blood pressure, high cholesterol, diabetes, asthma, allergies, depression (such as bipolar, obsessive compulsive disorder, hypo manic, panic disorder, etc.). Amylase successfully works in muscle building and improving immune system in order to burn the calories and fight against those chronic diseases.

3. The Digestive Enzyme LIPASE

It is a tonic for your digesting system. Lipase gets its modes towards blood stream. It helps you in quick muscle building. Lipase is very beneficial against many diseases, such as heart disease, blood pressure, diabetes, blood clotting, depression, anxiety, and abdomen pain, etc.

4. The Digestive Enzyme CELLULASE

It is also an outstanding antioxidant as it binds to profound metals and other contaminants, and it discharges them from your body. Usually, we use a blend of soluble and inexplicable fiber. Soluble fiber is successful in binding to excess cholesterol, noxious substance and eliminating them from body for a proper muscle building.

5. The Digestive Enzyme MALTASE

This is mainly responsible for taking the multifarious sugar found in malt and granule products and shifting it into glucose.

6. The Digestive Enzyme LACTASE

Such kind of enzyme (Lactase) is highly productive for absorbing the milk sugar found in dairy products, and it increases your muscle mass.

7. The Digestive Enzyme PHYTASE

The Phytase enzyme is extremely beneficial for you in muscle-building and enhancing immune system. Phytase is particularly useful in producing vital nutrients, such as B-Complex.

8. The Digestive Enzyme SUCRASE

Surrase is mainly helpful for muscle mass, immune system and combat against chronic diseases. This enzyme is often found in many nutritional foods.

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Build Muscle Mass – 3 Key Ingredients to Building Lean Muscle Mass Quickly

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.

Copyright 2006 Richard Knight

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Isometrics Exercises – 3 Critical Factors to Get Ripped Fast

If you are seeking to gain optimal results from the Isometrics Exercises that you are doing or thinking about doing, then you will want to check out this brief write-up. And discover the 3 top-rated tips for quick strength growth!

Almost everyone is not getting what you could consider great results from their isometrics exercises. If they were to make a few small changes to their work out, they would increase the results by at least 300%.

Within this short write up, I will give you the 3 top strategies that helped me get incredible results from my Iso workouts.

One of the key strategies is to train or workout using Isometrics exercises and Isotonics. Isometric exercises alone will help you build incredible muscle strength. One of the advantages of ISOs is that it will assist you in building greater strength than just about any other exercise or training protocol.

Furthermore, this type of training does a better job at building tendon strength than free weights, or bodyweight exercises. Bear in mind that the amount of weight or resistance that you can use has much more to do with your tendon strength than actual muscular strength. To prove my point, if you were to watch a power lifter working out you would see that he or she incorporates many different partial repetitions or static holds in their workout program.

But, one of the drawbacks of isometrics exercises is that while they help you to develop a great deal of tendon and muscular strength unfortunately, because of the lack of repetition they do not do much in shaping and building muscular size.

That is why one of the best ways to set up your strength training program is to utilize both isotonic and iso exercises into your routine. That way you get the best of both worlds, you will get greater strength gains and muscular size.

Nevertheless, you cannot follow some of the outdated training protocols that are currently being recommended for use in your isometric exercise program. Essentially, what they recommend is that you perform isometrics everyday.

Unfortunately, this type of advice is still being promoted and does not take into consideration the one critical factor that does build muscle size. And that factor is “Rest.”

1. In order to grow muscle mass you must continually strive to use more resistance

2. You must eat healthy and nourishing foods,

3. And you must get at least eight hours of sleep each night. While you are sleeping your body releases growth hormone to help, your body recuperate and build new muscle tissue.

If you work out every day is too much the strain on your body system and as a result, you will suffer a plateau.

One way to increase the results from your iso workouts is to utilize isometric exercise equipment or an iso exerciser. These types of devices will allow you to perform more exercises than you could normally do with just free hand Iso’s.

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5 Top Tips To Pick The Best Forex Trading Signals

Forex trading signal providers send alerts to traders with specific entry and exit specifications for potential trade opportunities. They send alerts when the market conditions are right for a trader to be entered into.

For technical analyst signal providers, trading styles may vary from short-term 5 minute charts to longer term 4 hour or daily charts. Other signal providers may be strictly news based fundamental analysts or a combination of both fundamental and technical.

Trading signals can be very useful for traders when it comes to identifying potential profiting opportunities in the markets which they otherwise may have missed.

Here are 5 top tips to pick the best Forex trading signals.

Tip one: Select one that gives you signals in time

Many currency trading signals can be very effective and can help you to make consistent profits from the markets. Nevertheless, you have to make certain that they can deliver their trading signals punctually since timing is crucial for currency trading. Always remember that their timing will be highly impacted by the way they deliver the signal to you – for example, emails may take longer to reach you than pop alerts.

Tip two: Providers who offer several ways to get your signals

Another important thing to consider is the method by which your Forex trading signals provider will deliver the trading signals to you. If you cannot commit to spending all day at your computer, you may prefer to get your alerts via your mobile phone rather than via email. Similarly, if you are on your computer for most of the day, you may be better off receiving you alerts as a pop up notification or email. Be sure that the provider that you pick fits your trading needs and lifestyle.

Tip three: Check the performance of the provider

Make sure they post their current and past performance online with complete trade details from entry price to exit. Also, use them for a minimum of one to two months with a free demo trading account to test the validity and success rate of the signals your receive. If everything looks good and their trade reporting matches yours and you are profitable, then at that time make the switch to a live account.

Tip four: Find out about who the signal providers are

This one is a must. You’ll need to be able to learn about the traders and the company behind the Forex trading signals you decide to use. Why? Because as far as you know the person behind a site could be a 16-year-old geek living in his mom’s basement (nothing wrong with living in your mom’s basement, but this may not be the kind of person you want to trust with you money and trading career.)

Tip five: Sign up for just a month first

Choosing the best currency trading signal software requires a good amount of research, comprehension of your trading needs, and quite often it just requires you to look around and sign up for a 1 month subscription to a Forex trading signals provider.

This way, you can test the signals you receive, work out what type of delivery method works best for you and see if you wish to continue using the alerts for future trades.

While Forex trading signals can help you find good entry and exit points for your trades, they are never 100% accurate. This is why it is important that you try a few providers out first to see which ones work out best for you and your trading style – using the tips above should help you to do this.

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Why Popular Acne Treatments Don’t Work, And Why Diet Does

What is the best way to get rid of acne?

No, it’s not Accutane, it’s not Proactiv, it’s not Retin-A. It’s not Cetaphil, either.

These treatments only attack the symptoms of acne, and completely ignore the true causes of acne.

The result?

1) Your acne might go away temporarily, but it will likely come back if you stop using the treatment

2) You’ll get side effects… dry, itchy, irritated skin, headaches, fatigue, and worse…

We need a new approach. The magic answer? Diet.

Quite simply, we create our skin health by what we put in our mouths. If we eat crap, our skin will look like crap, unless we’ve got perfect genes, which most of us (including your author) don’t.

In fact, I have to be extremely careful about what I eat, or I break out.

The problem is, we can’t just hope to “eat healthy” (whatever that means) and expect to get rid of our acne. It’s more complicated than that.

That’s because the “popular wisdom” about what constitutes a healthy diet is almost completely wrong.

Think about this: if popular wisdom about diet was correct, why do 60 million adult Americans have acne? Why are acne rates steadily rising, when they should be falling as our knowledge of health and diet grows over time?

Again, it’s because the popular wisdom about diet is wrong.

For example, take saturated fat. Saturated fat is NOT bad for you, and it does NOT cause heart disease, contrary to what almost everyone, including most doctors and the American Heart Association, will tell you. To prove this, I went to http://www.pubmed.gov, the federal government’s national science research database, and searched “saturated fat cardiovascular disease meta-analysis”. What I found stunned me:

“CONCLUSIONS: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”

That’s amazing! This paper reviewed 21 studies, following 347,747 people in total. And what did they find? “Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD.”

D’oh!

Now, this article is not about saturated fat, and it’s not about heart disease. It’s about acne.

More than that, though, it’s about why you should be EXTREMELY skeptical of popular wisdom about diet.

The popular wisdom about diet and acne is that, well, either diet has little to no effect on acne, or that simply by avoiding “greasy foods,” your skin will remain clear. I know from personal experimentation and reading many studies that this is patently false.

For instance: dairy. Eating dairy is almost guaranteed to give you acne, if you’re acne-prone like I am. Ultra-pasteurized, homogenized, feedlot-produced dairy is the worst kind. Why is dairy so bad for acne? Well, quite simply, it spikes your levels of the hormone insulin, which makes acne worse by:

1) preventing your dead skin cells from sloughing off properly, so they bunch up inside your pores and clog them

2) making your skin cells divide too fast, compounding the problem and clogging your pores

3) making your skin produce too much sebum, again clogging your pores

Furthermore, dairy is a highly inflammatory food, meaning that it kicks your immune system into high gear for no good reason. That means clogged pores will become large, red, painful, swollen, inflamed bumps. And that, as I’m sure you know, is the worst kind of acne to have.

There are other common “health” foods that can make acne worse too — whole grains, legumes, vegetable oil (e.g. canola oil), and fruit juice come to mind — and only by learning about all these foods can you finally get rid of your acne for good.

That’s my mission. Helping you get rid of your acne for good. No, it’s not easy. Yes, it takes work. No, it will not happen overnight. Yes, it will be difficult.

But as has often been said, everything worth having is worth working hard for.

I have a real sense of accomplishment now that I’ve cured my acne. It took a lot of hard work, learning, and effort, but it paid off in spades. I’m now looking the best I ever have.

It’s time for you to do the same!

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Tower 200 Reviews – Does Randy Couture’s Workout Machine Make the Grade?

The innovative Tower 200 is built by Body by Jake. It’s a resistance tube exercising that was made to be set onto any standard door. It provides resistance of 200 pounds and has 200 various kinds of workout routines. Its metal frames effortlessly links to the door and comes to you pre-assembled.

The resistant bands exercise the whole body, such as the arms, abs, shoulders, chest, legs plus much more. You’ll find three bands which are color coded on either side; each featuring its very own weight level. Red: Forty pounds, black: 35 pounds, gray: 25. Both hand grabs bundled can be linked to any cord or several cords for additional resistance. These kinds of grips can be linked at the top of the system for pull down workouts or connected at the base for push moves. In addition, it is sold with a set of ankle straps which can be attached the identical way as the grips. A DVD in addition to exercise charts is included to present you with exercise plans and tips.

The key characteristic the Tower 200 has is the multitude of work outs which can be carried out with it. Upon having done presses, pulls down or 21s, you’ll instantly feel it working and appreciate its superior quality. The key selling factor may be the efficiency and simpleness of the Tower 200. This is due to all the work outs that you might want to do can all be performed on a single home gym.

Within just a couple of seconds, the Tower 200 can be lifted and positioned straight into any door of a home, office or dorm. Unlike some other products for the door, this provides padding therefore it doesn’t do damage to the door. It hooks up to the door by hooking its top component to the top of the door and hooking its bottom piece under the door. It is so easy to set up that any individual can do it. Putting your unit together just isn’t required simply because everything arrives already together.

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What Are the BRAT and CRAM Gastrointestinal Upset Diets?

The BRAT and CRAM gastrointestinal diets are often recommended by physicians for gastroenteritis and/or severe diarrhea.

The BRAT Acronym stands for Bananas, Rice, Applesauce and Toast.

The CRAM Acronym stands for Cereals, Rice and Milk.

When a person is suffering from severe dehydration caused by diarrhea and/or vomiting, it is essential to replace the loss of body fluids. Years ago, doctor’s recommended the BRAT diet for several days until the gastroenteritis subsided, but now that diet has been replaced with the CRAM diet because it contains more protein and fat content than the BRAT diet.

Symptoms of dehydration include but are not limited to: dry mouth, lack of urination, dark urine, headache, rapid heart rate, dry skin, skin flushing, fatigue, fever, chills, extreme thirst and muscle spasms.

It is also important to start oral re-hydration therapy as soon as vomiting subsides and the patient can tolerate the intake of fluids. It is highly recommended that the patient start with caffeine-free soft drinks, low acidic juices and soup broths to help replace the fluid loss. These beverages are usually recommended for 24-48 hours.

Here is a suggested list of food and beverages to try:

plain oatmeal

rice cereals

toast

cream of wheat

pudding

gelatins (jello)

chicken or beef broth

gingerale

caffeine-free cola

water

Italian ice’s

popsicles (fruit juice or rootbeer flavors)

bananas

plain rice

applesauce

yogurts

If your symptoms persist for more than 24 hours or if they are accompanied by abdominal pain, blood in your emesis, blood in your stools or a fever over 101 degrees, it is time for you to call your Physician or visit your local hospital or health clinic.

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Lentils Health Benefits – Nutritional Facts of Masoor Dal

Lentils are an integral part of the daily diet in India. Rich in proteins, lentils have an earthy, nutty flavor and come in many shapes, sizes, and colors. From the south Indian staple Tuvar dal to the ‘very lite to digest’ Moong dal, to the ‘packed with power’ Chana dal, to the oft fermented Urad dal, and on to the ‘vegetarians delight’ Masoor dal; they all have their pride of place in the Indian kitchen. It is now a scientifically proven fact that eating nutrient-rich lentils can curtail several kinds of medical problems.

Compared to other legumes like Rajma, Cowpeas, Black Beans, etc., lentils have a shorter cooking time, and they don’t require to be soaked. Lentils are thus very easy to cook and a perfect addition to all meals.

Masoor dal or Red lentil is a vegetarian’s delight. Its color and flavor make it one of the tastiest lentils. It is extensively used in Ayurveda as it has several medicinal properties. Rich in antioxidants it is anti cancerous and good for anemic people. Apart from this roasted powder makes an excellent face and body scrub.

Power to lentils:

Lentils, come from the legume family and are packed with nutrition. Protein dense lentils have numerous health benefits. Not only packed with dietary fiber, folate and iron they are full of calcium, potassium, zinc, several vitamins, and niacin. Listed below are the full health benefits of lentils which will make you reach for your daily fix of dal.

Lean protein: For vegetarians, lentils are the third major source of proteins after soybeans and hemp. A cup of cooked lentils gives about 18 grams of protein. What is wonderful is that this is lean protein without any cholesterol or saturated fat. Though they do not contain all the amino acids combining them with rice or wheat provides the complete range of proteins.

Complex carbohydrates: Lentils contain a high amount of complex carbohydrates which burn slowly so that you feel fuller for longer.

Balances blood sugar: Presence of soluble fiber and manganese helps in stabilizing and balancing blood sugar levels.

Decreases blood pressure: Some good news for people with high blood pressure! The potassium, calcium, and manganese present in lentils help in lowering blood pressure.

Monitors digestive disorders: Lentils have a high amount of insoluble fiber which is great for reducing digestive disorders like constipation, flatulence, and irritable bowel syndrome.

Reduces cholesterol: Regular intake of lentils reduces arterial and blood cholesterol thereby reducing the risk of stroke and keeping your heart healthy.

Fights obesity: Full of fiber, proteins and several minerals, lentils act as a bulking agent, keeping hunger pangs at bay. They are very low in calories thus helping in weight management.

Provides energy: Lentils are full of iron and provide you with instant energy to keep you going. Eating lentils is a great way to fight fatigue, especially for women.

Fights cancer: Selenium present in lentils fights inflammation thus reducing tumors. It stimulates the production of cancer-killing cells in the body as well as helps the liver detoxify cancer causing elements. The fibers in lentils also lower the risk of colon cancer. Regular consumption of lentils also keeps breast cancer at bay.

For Healthy Pregnancy: The folate in lentils prevents congenital disabilities as well as provides folic acid for women to help them carry their babies to term.

Lentils are Good! Good! Good!

1 cup of cooked lentils provides –

0.90 percent folate

0.49 percent manganese

0.37 percent iron

0 36 percent phosphorus

0.22 percent thiamin

0.21 percent potassium

0.18 percent vitamin B6

Apart from several trace elements like selenium, riboflavin, niacin, zinc, copper, etc.

Masoor dal or red lentil is a vegetarian’s delight. Its color and flavor make it one of the tastiest lentils. It is extensively used in Ayurveda as it has several medicinal properties. Rich in antioxidants it is anti cancerous and healthy for anemia. Apart from this roasted powder of masoor dal makes a great face and body scrub.

When buying lentils make sure, you pick up an organically grown pack to ensure that you have all the goodness of lentils without the side effects of harmful pesticides.

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The Relationship Between Nutrition And Weight Loss

It’s no secret that what we choose to put in our bodies has a profound impact on what happens on the outside of our bodies, as well as impacting our overall health. Poor nutrition has been inexorably linked to everything from obesity to cancer. So when it comes to shedding those extra pounds, it’s no surprise that nutrition and weight loss go hand in hand.

The relationship between nutrition and weight loss exists because of the primary role that food plays in weight control. In order to lose weight you must reduce caloric intake and increase physical activity. A balance must be achieved between these two components in order to achieve a healthy weight. And in order to find the balance that’s right for you it’s important to evaluate how nutrition and weight loss affects you personally.

Many people – when they take an objective look at their food choices throughout the day – will be surprised by how poor their diet really is; a day spent skipping breakfast, nibbling chips and sweets, downing coffee to stay awake, and gorging themselves at night. It’s a cycle with which we are all, unfortunately, familiar. Staying in this unhealthy pattern will slow metabolism, deplete us of energy, and cause our bodies to store excess fat. In order to establish a positive relationship between nutrition and weight loss, it is imperative to make some critical lifestyle changes.

Nutrition and weight loss begins with making different choices when it comes to food. First and foremost, skipping any meal in the hope of weight loss is not only unhealthy – it also doesn’t work. In order to keep the body’s metabolism at a consistent pace – that which burns calories throughout the day – you must give it something to burn. By eating a healthy breakfast, we jumpstart our metabolism for the day. That is also why most experts recommend eating small meals frequently throughout the day – to keep our metabolism burning at the optimum rate.

But it is also just as important what and how much food we put in our mouths. In order for nutrition and weight loss to have the symbiotic relationship it is meant to have in order to optimize health, it is imperative to focus our meals and snacks around whole, natural foods. Choose fresh fruits, green, leafy vegetables, whole grains, and lean proteins. Avoid fried and processed foods. And keep your portion sizes reasonable.

Nutrition and weight loss is inseparable. In order to achieve your optimum weight, you must turn a critical eye on the foods you are eating. Make some better choices and big changes, and you will soon find that you feel – and look – better than ever!

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Stimulate, Not Annihilate!

The goal of any training program should be to work your tail off in the gym. A great workout does indeed require incredible intensity, heightened focus, and reinforced determination. However, what separates the great physiques and strongest pound-for-pound athletes alike from the “boys” is the intelligence behind lifting weights. In other words, it’s not how much you do, but it’s how smart you do it.

This is not to suggest in any way that you should not train hard. Proper training requires a tremendous amount of “difficult work”. However, the goal should be to stimulate the muscle. Steps should not be taken to annihilate it. Hence the phrase “stimulate not annihilate”. Live by it every time you step foot in the gym or fitness center.

Stimulation requires work to be performed on a particular muscle group. The work that is required is one that necessitates a strain on the fibers, so they can be repaired for further development. Consequently, growth really does not occur in the gym. Damage is occurring inside the gym, where you actually weaken your muscles. The growth, however, takes place outside of the gym. That is why proper rest and nutrition is so important. During this restoration stage, provided enough nutrition, nutrients and blood infiltrate into the damaged tissue, building the fibers stronger than they were previously so it can adapt to the trauma it was presented with. Ensuring adequate downtime and rest between workouts that concentrate on the same muscle group and you’ve got bigger, stronger, and longer muscle bellies.

Stimulation occurs when you’ve gone to failure. However, that does not suggest to you that you should go to failure each and every set. Studies show that stimulation occurs with just one set to failure and that anything more than that provides no further stimulation. The muscle fibers are completely torn with that one failure set. Going to failure set after set is going to damage them to the point where over training occurs.

There is such a thing as over training and over stimulation to the point where repair cannot adequately take place. Once a muscle has been thoroughly stimulated, anything applied further beyond that can actually hurt you, hindering growth, rather than supporting it. Think about it. If you damage the fibers properly, then they are forced to repair. However, if you stress it further than that, you are damaging the already torn fibers to the point where it takes that much longer to repair them just to reach the level that they were at prior to exercise. Now logic may tell you that the more they are damaged, the more they are going to rebuild past their normal level. However, this is not the case. Once the muscle fibers are torn, that’s all the muscle requires to stimulate growth of the muscle to develop stronger and bigger. Damaging of these torn muscles is just going to hinder your growth.

So what is the key to success? What constitutes stimulation and how should you know when not to cross that fine line between proper stimulation and over training? The answer is in properly going to failure on only one set per exercise per muscle group. Easy you may say to yourself. However, the problem that lies is in that your definition of failure and my definition of failure are two totally different worlds.

Failure does not occur when you put 225 on the bench press, lift it for 6 times and because you can’t get it up for the 7th rep, you stop. Many people refer to that as failure. However, do not get confused because of the misuse and misunderstanding of this commonly used term. Too often do I see people refer to their cowardly set as reaching failure. It is just that their either a) uneducated on how to properly perform an adequate failure set or b) their mental c

onstraints were too tight to allow their bodies to experience failure or c) they don’t have what it takes. They may be uncomfortable at that present moment in time…but definitely not realizing what their muscle is actually capable of. They have not reached complete exhaustion to the point where there is a total cessation of performing potential additional work.

So referring back to the previous example of the 225 pound bench press. Stopping after 6 may mean you have failed to perform 225 anymore, but think logically here. Isn’t it possible that you could perform 220 for 1? And then 210 for another? And then 200 for 2 additional reps? And so on down the line? The answer is yes! To all of the above. That means your muscle technically has not reached absolute failure when failing to complete rep 7. Your muscle still has juice left in it to continue to work. Therefore, theoretically, failure would have to mean that you’ve worked your muscle so hard that you couldn’t lift 1 more pound off of your chest. Obviously that is unrealistic, but do you get my point? You’ve got to apply more effort than what you are currently doing. That one set to failure needs to be the definition of living hell if you want to see the best possible results.

In order to arrive at failure, you need to incorporate one intensity set per exercise for each body part. Choose one of the following:

Drop Set- When you cannot complete another rep on your own with the weight you currently are performing, drop the weight down and bang out some more reps without any rest in between. In a 2-set drop set, decrease the weight so that you can perform at least 8 reps on your second set.

Strip Set This is a drop set, but performed multiple times. Perform a three, four, five, or six set drop set, where you continually lower the weight upon each successive set. In a strip set, the range of reps is up to you, but make sure you mentally push.

Forced Reps-When you cannot complete another rep on your own, have a training partner assist you by applying only the required help necessary for you to keep the weigh moving for extra reps. Shoot for 5-6 more reps with the assistance.

Negatives- Using heavier weight than you are used to, lower the weight very slowly on the negative portion of the rep (it should take 4-5 seconds to complete that half rep) and have a partner help you as much as necessary on the positive portion of the rep. For instance, aim for 6-8 total reps on a weight that you possibly could only do for 2 reps with your partner’s assistance.

Rest-Pause Theory- Take brief rest periods during a set to squeeze out more reps. For instance, if you use a weight you can lift for 6 reps, only do 2-3 reps. Take a brief rest of up to 20 seconds at most and try for another 2-3 reps. Rest again and repeat the process. You will essentially lift the same weight for more reps in this one set.

5, 5, 5- This set consist of 5 fast reps (explosion of only 1 second for both the negative and positive portion of the rep), followed by 5 very slow reps (5 seconds on each the negative and positive portion of the rep), then followed by 5 normal reps (2 seconds on each the negative and positive portion of the rep). This works all twitches of the muscle fibers. Keep the same weight for all 15 reps, but make sure a proper weight is chosen, where you are really struggling to get those last 5 in. Have a spotter help you.

Giant Set- Using multiple exercises that focus on the same body part, one set consists of performing at least 3 exercises in a row without rest. For instance, during back you could do a pull-up straight to a bent over barbell row straight to a wide grip lat Pulldown, making sure that there is no rest in between the set.

Slow and Controlled Reps- Take 4-5 seconds on each portion of the rep. Have a spotter help you just enough when you’ve failed.

Pause Contraction Reps- Pause at different phases of the movement to realize an incredible contraction. For instance, during a squat throw on 50% of your one rep max and pause halfway for 3-5 seconds, then pause at the bottom position at parallel for 3-5 seconds, and then back up halfway with a hold, and then at the top with a hold (that is one rep). Complete it as many times as you can. Once you can’t hold it anymore, bang out as many normal reps as possible with the help of a spotter. You can switch up the times you are paused. For real intensity, hold it at the bottom, midway, and top positions for 20 seconds at a time.

Peak Contraction Reps- Hold the peak contraction for up to five seconds on each rep. Squeeze the muscle as hard as you can before starting the next rep.

Rep Overload- Instead of performing your normal rep range, which most people keep within the 6-15 rep range, you are going to shoot for 30, sometimes, 50, and even up to 100 reps. Choose a moderately heavy weight but one where you can perform a good amount of reps. Keep focused and keep pushing them out for an incredible amount of reps. It’s really all mental. For instance, put 135 on your back for a squat. Bang out 10 at a time, hold at the top position for 5 seconds and breathe, then bang out another 10 reps, and another 10 reps and so forth until you’ve reached failure. Read the Power of 50 to get a better understanding.

Make sure that throughout this intensity set, you really give it your all. It is going to require a great deal of mental toughness and will necessitate you to break through the comfort zone. The body is so

much more capable than what you think. It’s up to the mind to allow it to reach new heights. Hopefully there will now be a convergence of your definition and my definition of failure.

Proper stimulation, without annihilation, requires reaching this type of failure, but only through one set. The reason for this is because once you reach failure you have properly stimulated the muscle. Any more stress can actually overtrain the muscle and can lead to a much higher chance for injury. Several warm-up sets need to be performed before leading up to the intensity set and then there needs to be several cool downs after to provide stimulation. Just make sure not to incorporate too many intensity sets, because then cortisol, a stress induced hormone that hinders muscle growth and promotes fat growth, builds up, and testosterone, a hormone that promotes muscle growth and fat loss, decreases. Additionally, levels of myostatin increase, which is a hormone that sets in to prevent muscle growth. Annihilating the muscle with dozens of failure sets in one workout will only hurt.

Here is an example of a chest routine to follow in the gym using these aforementioned concepts for a guy whose max bench press is 315 lbs. (As you can see, the warm up sets include a weight and according rep that do not constitute failure. The one intensity set is the failure set. Adjust accordingly with weights and reps):

Push-Ups (Warm-Up Sets w/ 20-30 second rest in between)- 25 normal, 25 wide

grip, 25 close grip, 25 normal-then repeat process, but with feet on the bench

Bench Press (30 second rest in between warm-up sets and 2 minutes rest before

the 1 intensity set)- 95 lbs. x 15, 115 x 15, 135 x 12, 170 x 8, 205 x 6, 225 x4, Strip set starting with 235 x 10 and going down weight 3 times, 135 x 20

Dumbbell Incline Press (45 seconds rest in between warm-up sets and 2 minutes

rest before the 1intensity set)- 40 lbs. x 12, 65 x 10, 90 x 6, Rest pause theory with 100 x 3 for four sets, 90 x 6, 55 x 15

Weighted Push-Ups (30 second rest in between warm-up sets and 1 minute rest

before the 1 intensity set)- Unweighted x 30, 45 lbs. x 20, Strip set starting with 135 x 10 and taking a 45 lb. plate off the back each until there is no weight performing as many reps as possible with each successive weight, Unweighted x 30 reps

Dumbbell Incline Flyes (30 second rest in between warm-up sets and 1 minute rest

before the 1 intensity set)- 25 lbs. x 10, 30 x 15, 35 x 12, Slow and Controlled Reps of 30 lbs., 25 lbs. x 15

Cable Crossovers s.s. w/ Pec Deck s.s. w/ Push-Ups (No rest in between sets)- 1 giant set of C.C.= 70 lbs. x 25,

P.D.=110 x 20 reps, P.U.= Failure

In terms of exercises, the best way to properly stimulate a muscle is to focus on basic, explosive training with compound movements. The main focus of your workout should be primarily on compound exercises, such as the deadlifts, bench press, military press, squats, hang cleans, etc. These types of compound exercises have proven to be most effective to build lean muscle mass because they require the most work from your muscles. Furthermore, they have to work in conjunction to lift the weight and you are much stronger in these areas, moving more total poundage (which is going to stimulate the muscle most and burn the most calories-hence, build muscle and burn fat). After you’ve performed compound exercises, then it is time to stimulate the muscle with isolation exercises that focus on the contraction. Your goal in the compound movements should be for explosive power, whereas your primary goal for the isolation exercises should be to infiltrate the blood into that muscle. However, that does not mean that you should sacrifice form for weight in any movement. Hoisting weight up for the sake of itself does nothing to stimulate growth. Proper form is required and actually working the muscle is the only way to adequately stimulate the muscle.

The best way to make tremendous strides in the gym with both muscle growth and strength is to document and log your progress each time. Always strive to beat what you did the week before. For example, if you did 225 pounds for a set of 6 reps, then next week increase the weight by 5 pounds or do the same weight for one extra rep. Now go for 230 pounds for a set of 6 reps or keep it at 225 pounds and go for 7 reps. Each week keep working for it. Using a progressive overload technique like this will ensure that you will gain proper size and strength but make sure the measures taken are gradual to dramatically reduce the likelihood of injury.

8x Mr. Olympia, Lee Haney, known by many to be one of the greatest bodybuilders of all time, always preached to “train to stimulate, not annihilate”. He also believed that “it doesn’t take a ton of weight to stimulate a muscle to grow, just the correct stimulus.” He swore by this training routine and it obviously worked. He had one of the greatest physiques of all time and won the most bodybuilding titles than anyone, which was later tied by recent great, Ronnie Coleman. Scientific research and experiences have proved that this type of training and knowledge is one of the best ways to build lean muscle mass. “Stimulate, not annihilate”.

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