German Volume Training! Supersets and trisets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It's brutally hard, but I've found it to be a very effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method. Because it has its roots in German-speaking countries, I like to call it German Volume Training.
To the best of my knowledge, this training system originated in Germany in the mid-'70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. Goals & Guidelines Body-Part Splits Terms You'll Need To Know Conclusion. Magic.piktochart. Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 Jun 5;3:7-27 Fielding RA, Parkington J. What are the dietary protein requirements of physically active individuals? New evidence on the effects of exercise on protein utilization during post-exercise recovery. Nutr Clin Care. 2002;5(4):191-6. Tarnopolsky M. 0.5 - 0.6g per KG POST-EXERCISE.
The Leangains Guide. It's about time I compiled a comprehensive guide to my system, so here it is. Intermittent fasting and Leangains How does Leangains differentiate itself from some other intermittent fasting based diets? Here's a brief primer. The basicsIn-depth coverage of my approach, and the benefits of intermittent fasting, can be read about here. A much shorter summary can be found here. Fasting and feeding My general position on the fasted phase is that it should last through the night and during the morning hours. However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. The protocols I work with four different protocols depending on when my clients train.
Fasted training Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. Sample setup Key points. Lifter's Shoulder: The Cause & The Cure. If you're an athlete or a lifter, chances are your shoulders have given you some trouble. In fact, no other body part is as prone to dysfunction. Movement is king. Where crisp, clean movement is found, the ability to train without pain is soon to follow. You can access your own movement with self-diagnostic testing, then rid your shoulders of nagging pain. The Shoulder Complex is... When it comes to strength training and fitness, there may be no region in the body that's as chronically dysfunctional and painful as the shoulder complex. Simply put, the four joints comprising the shoulder girdle are battle-tested on a daily basis, not only in training but also sports like desk jockeying and frantic finger pounding into your smart phone (which are both up for review to be added to the 2020 Olympic Games.)
Related: Lifter's Elbow: The Cause & The Cure One thing holds true: Movement is, and will always be, king. Movement: It's Kind of a Big Deal Isolated Movements of the Shoulder. The Best Way to Lift Weights. Here's what you need to know... Eccentric isometrics (EI's) involve performing the negative phase of a lift in a controlled manner and holding the stretched position for a given duration.
Each EI should be held between 2-7 seconds. They should be done with all seven basic human movement patterns. These should ideally be done with the eyes closed, as the body can sense movement deviations faster than the eye can relay them to the brain. The Most Effective Way to Lift? The idea is simple: perform the eccentric or negative phase of an exercise in a controlled manner, then pause in the stretched or bottom position for a few seconds before completing the actual lifting/concentric phase. Here's what it looks like with a bench press variation: They're called eccentric isometrics but go by many different names.
The Benefits But there are deeper scientific explanations as to why eccentric isometrics are so effective. Practical Application 1. 2. 3. Hold each eccentric isometric for 2-7 seconds. 4. The 40-Workout Strength Challenge. Pick one exercise from five categories: a press, a pull, a hinge movement, a squat, and a loaded carry. The first 10 workouts involve doing these same movements every day, but with varying set and rep schemes. The important thing is to never miss a rep, and when the weights feel light, add more weight. After the first 2 weeks, you can either repeat the first 10 workouts 3 additional times, or you can make small changes to the movements every 2 weeks until you reach 40 workouts. Easy Strength Pavel Tsatsouline once summed up strength training in three sentences: Train as heavy as possible. How do you do that exactly? "For the next forty workouts, pick five lifts.
Pavel called the program "Easy Strength. " I tried it. The 40-Workout Strength Challenge You need to pick five exercises. Press Movement: Flat bench press, incline bench press, or military press. The Plan: Two-Week Block Train each of the five exercises each day using these set and rep schemes: Week 1 Week 2 Sample Plan: Two-Week Block. The Rep Bible. How you perform your reps plays a huge part in stimulating the gains you want. The principle behind CAT is that when you're lifting a submaximal weight, you can compensate that lack of resistance by accelerating more quickly. Dynamic correspondence reps require that you should lower and lift the weight the same way you do a max lift – same speed, same acceleration, and same tension. Constant tension reps are based on the principle of occlusion, which is when blood entry to the muscle is limited, depriving it of oxygen. Normal reps allow you to have energy to do more reps at a given weight while still using enough force to stimulate growth and strength gains.
How Should I Do My Reps? I never get asked that question. Think about it. By "get right" I mean doing the rep the proper way in order to get the exact stimulation necessary to achieve the gains you desire. There's more than one proper way to do reps, and the style you use depends on what your goals are. The 4 Rep Styles 1. Pros of CAT. Build Glutes That Melt The Internet. Deadlifts and other hip-hinging free weight variations maximally load the hips and glutes closer to their flexed position. Cable pull-throughs maximally load the hips and glutes closer to their extended position, which is also what makes them more back-friendly.
You need to do work glutes both in their flexed position and their extended position for complete development. Pull-throughs work the glutes and hamstring in their shortened positions, but you're limited in how much weight you can use without getting pulled backward or off your feet. Luckily, there are other exercises that load the glutes and hamstrings in their shortened position that aren't as awkward as pull-throughs.
It's All About Force Angles Most glute programs focus on deadlifts or any one of a number of hip-hinging movements done with free weights. On one level, that makes perfect sense. Let's say you're doing Romanian deadlifts. 5 Superior Glute Exercises Related: Master the Hip Thrust 1. 2. 3. 4. 5. Better Symmetry. Ingrediënten van BCAA Pure - Body & Fit | Body & Fitshop. BCAA Pure - Body & Fit Puur en direct opneembaar BCAA Pure, in de perfecte 2:1:1 verhouding voor het beste resultaat! Kenmerken BCAA Pure: - 100% puur BCAA poeder - Micro fijne kwaliteit (200 mesh) - Geen toevoegingen - Optimale 2:1:1 verhouding - Instant opname - Optimale opname, werkt direct Je kunt BCAA Pure zowel voor-, tijdens als na de training nemen.
De afkorting BCAA staat voor Branched Chain Amino Acids, beter bekend als vertakte keten aminozuren. Netto inhoud: 500 Gram - 100 doseringen van € 14,90 voor € 12,50 Ingrediënten Ingrediënten: L- Leucine, L- Isoleucine, L- Valine Samenstelling per dosering van 5 gram: L-Leucine 2500mg L-Isoleucine 1250mg L-Valine 1250mg Samenstelling per 100 gram: L-Leucine 50,00 gram L-Isoleucine 25,00 gram L-Valine 25,00 gram Gebruik / dosering Aanbevolen gebruik: Mix per dosering 1 maatschep (5 gram) met 250 ml vruchtensap of sportdrank.
Drink een dosering BCAA Pure vlak voor-, tijdens en/of vlak na de training. Ten Things You MUST Know About Eccentric Training To Get Better Results. 1) You Are Stronger Eccentrically You are stronger during the eccentric phase of any lift—as much as 1.75 times as strong as during the concentric phase! Think about it: You can lower more weight in the bench press or deadlift than you can raise. Remember, the eccentric phase of a lift occurs when the muscle lengthens. This is the down motion of the bench press, biceps curl, or squat. The concentric phase of the lift occurs when the muscle shortens, as in the up motion of the bench press, biceps curl, or squat. 2) For Maximal Strength & Hypertrophy, Control the Eccentric Phase of Every Lift: Never Let Gravity Do the Work It is well accepted that the lengthening motion of an exercise triggers hypertrophy the most.
You should always lower the weight in a controlled fashion and follow a prescribed tempo (a specific number of seconds to lower the weight). Studies suggest that protein synthesis is greatest after eccentric-enhanced lifting. BWP. Warning: Low BMI The goal weight you entered is below a healthy weight for someone of your height and age.A healthy weight range for you is between 132 and 179 pounds. The lifestyle changes you entered resulted in a low BMI for someone of your height and age. Warning: High BMI The goal weight you entered is above a healthy weight for someone of your height and age.A healthy weight range for you is between 132 and 179 pounds.
The lifestyle changes you entered resulted in a high BMI for someone of your height and age. Dangerously Low Intake: Please adjust your lifestyle intake Daily intake must be at least 1000 calories/day. Dangerously Low Intake: Please adjust your goal The information you entered results in a calorie level that is too low. Length of Simulation days Initial Weight (lbs): 154.3 Initial % Fat: 13.9 Initial BMI: 21.6 Final Weight (lbs): 154.3 Final % Fat: 13.9 Final BMI: 21.6 Target Goal Day.
Bodybuilding vs. Powerlifting Bench Press. To build a bigger chest, vary your reps. Five to 15 reps is great for building muscle, while 1-5 reps is generally best for strength. For building strength, go wide to minimize the distance the bar travels. For growth, a shoulder-width, medium grip is best. For maximal strength you want your whole body to contribute to the lift. For lifting maximal weights, longer rest periods (3 to 10 minutes) are better, while shorter (1 to 3 minutes) works better for building muscle.
Paused reps are part of the sport of powerlifting, but using both paused and non-paused reps can help bodybuilders grow muscle. What's your goal when it comes to bench pressing? Do you want to be a powerlifter or do you want to be a bodybuilder? Here are nine ways to tailor your training to match your goals. 1. If your goal is to build muscle, standard bench pressing can be a great choice for some, but not for others. 2. If your goal is mainly to build a bigger chest, then use a wide variety of reps, anywhere from 1 to 15. Powerbuilding: 4 Ways to Get Big and Strong. You can be strong without being big and you can be big without being strong.
Heavy lifting induces myofibrillar hypertrophy, which is the form of hypertrophy commonly seen in strength and power athletes. Moderate lifting induces sarcoplasmic hypertrophy, which is the type of hypertrophy you see in bodybuilders. Try lifting heavy early in the workout and lifting moderate late in the workout. Or try lifting heavy early in the week and lifting moderate later in the week.
Don't Be All Show and No Go You can be strong without being big and you can be big without being strong, but most guys want to be big and strong. You can't do that by lifting wimpy weights. The best results happen when you do a blend of both. Two Types of Muscle Growth There are huge advantages to lifting both heavy and moderate weights. Heavy lifting tends to induce myofibrillar hypertrophy, which involves an increase in contractile protein and filament density.
Related: 10 Reasons Bodybuilders are Bigger Than Powerlifters 1. A New Way to Trigger Fast Muscle Growth. 5-3 Countdown involves doing multiple weekly training sessions where you squeeze a muscle under load for a pre-set time, then follow the isometric hold with full range reps. Intense isometric contractions crank up EMG more than training with heavy loads.
Isometrics work for muscle growth, but not if you do them at the wrong time, hold the contraction too long, or don't follow the isometric squeeze with full reps. Shocking New Muscle Growth If you've hit a plateau in muscle size, or your gains are just painfully slow, this new training method is guaranteed to get you growing again. In short, you're going to squeeze the target muscle while it's under load (during a certain part of an exercise) for several seconds, then perform full range reps. Let's go over the plan, then we'll break it down with exercise suggestions and talk about why it works so well. The 5-3 Countdown Do the following 3-4 times per week for only one exercise that targets the muscle group you're trying to build. The Female Low-Testosterone Epidemic.
The percentage of women between the ages of 18 and 59 who are suffering from "sexual dysfunction" is somewhere around 50%. Much of this sexual dysfunction is related to testosterone deficiency. Women with low testosterone often find it more difficult to gain muscle or burn fat. There are several potential causes for testosterone deficiency, among them the use of birth control pills or antidepressants, drinking soy milk, a vegetarian diet, or even psychological factors. While obtaining actual testosterone replacement is problematical for women in America, there are several courses of action, some pharmaceutical, some through supplements, some through diet, and some through simple lifestyle changes. Do You Have It? Female athletes competing at the highest levels of their sport, female trial lawyers, the women CEOs of Fortune 500 companies: all of them probably have it. Contrast that with women who don't have it.
Hyenas, Ovaries, and Adrenals, Oh My! The Irony of the Birth Control Pill. Test Boosters | XXL Nutrition. Change Your Body Fat Set Point. Burn 450% More Calories Without Cardio. T-Bar Landmine Row with Towel Grip. 10 Landmine Exercises You’ve Never Tried - and Should. Core Training That Isn't Stupid. Core Training That Isn't Stupid. The Eat As Much As You Want Diet. 8 Minutes to Awesome. Eccentric Training for More Muscle. How to Stay Strong When Dieting. The Posture Cure. Fix Your Puny Calves, Traps, Abs and Pecs. Boring But Big 3-Month Challenge.
Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) Power Hypertrophy Upper Lower (P.H.U.L.) Workout | Muscle & Strength. 5/3/1: How to Build Pure Strength. Johnnie Jackson Posing Tutorial. How to Pose in Bodybuilding: Front Double Biceps. "Fierce 5" Comprehensive Program List.
Hellraiser Training: Solo Overview. Beginner's Guide to Female Bodybuilding and Fitness. Baby Got Back Routine | Wannabebig.