Rugged Programs_ How to Train

8/2/2019 Rugged Programs_ How to Train

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Sculpt Your Body How To Train

Rugged Programs 1

Sculpt Your Figure

How to Train


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Rugged Programs 2

How to Train

Contents

How to Train.................................................................................................... 2Contents................................................................................................... 2

INTRO............................................................................................................. 5MUSCLE FIBERS ........................................................................................... 5

Fast or Slow Twitch? ................................................................................... 6How To Train Your Muscle Fiber Type ....................................................... 6Conclusion................................................................................................... 7

How Can You Design A Workout According To Your Body Type? ................ 8Introduction ................................................................................................. 8The Ectomorph............................................................................................ 8The Endomorph........................................................................................... 9

The Mesomorph....................................................................................... 9How Can You Design A Workout According To Your Body Type?........... 9

Training For The Ectomorph: ..................................................................... 91. Starting Off Slowly: .......................................................................... 102. When Starting Off, Keep It Simple:.................................................. 103. Keep Workouts Under One Hour:.................................................... 104. Changing The Exercises:................................................................. 115. Consistency: .................................................................................... 116. Form, Form, Form:........................................................................... 11Sample Program: ................................................................................... 11

Weeks 1-4:................................................................................................. 12Training Split: ......................................................................................... 12

Monday - Legs, Lower Back ...................................................................... 13Thursday - Shoulders, Abdominals............................................................ 13Saturday - Chest, Upper Back................................................................... 13Weeks 5-6.................................................................................................. 14

Training Split: ......................................................................................... 14Monday - Legs, Lower Back ...................................................................... 14Wednesday - Shoulders, Traps ................................................................. 15Friday - Lower Back, Abdominals .............................................................. 15Saturday - Chest, Upper Back................................................................... 15Weeks 9-12:............................................................................................... 16

Training Split: ......................................................................................... 16Monday - Legs, Lower Back: ..................................................................... 16Wednesday - Chest, Triceps...................................................................... 17Thursday - Back, Biceps, Traps................................................................. 17Saturday - Shoulders, Abs, Wrists............................................................. 17Superset For Wrists................................................................................... 18Training For The Endomorph: .................................................................. 18Training For The Mesomorph: ................................................................. 20

High Intensity Is A Must:......................................................................... 21


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Weight Lifting Techniques Will Boost Your Progress: ............................ 21Workout Styles, Reps, Exercises, And Speed Of Reps Is Essential: ..... 21Cyclic programs train for the ultimate muscle fibres............................ 21

Dos and Donts.............................................................................................. 24GOALS.......................................................................................................... 25

Your Inner Dialogue .............................................................................. 26Abdominals................................................................................................ 27Biceps........................................................................................................ 27Calves........................................................................................................ 27Chest ......................................................................................................... 28Forearms ................................................................................................... 28Hamstrings................................................................................................. 28Lats............................................................................................................ 28Lower Back................................................................................................ 29Middle Back............................................................................................... 29Neck .......................................................................................................... 29Quads........................................................................................................ 29Shoulders................................................................................................... 30Traps ......................................................................................................... 30Triceps....................................................................................................... 30

Warming Up .................................................................................................. 32Introduction................................................................................................ 32An Injury means you Can't Gain Mass!...................................................... 32Increasing Flexibility .................................................................................. 32Lubricating The Joints................................................................................ 33"Getting Into The Groove".......................................................................... 33Warming Up For Optimal Results .............................................................. 33

Step One Of The Warm-Up.................................................................... 33Step Two Of The Warm-up .................................................................... 34Step Three Of The Warm-Up ................................................................. 34The Total Warm-Up - How You Should Feel As It Goes On................... 34Getting Your Nerve Through a Warm-up Routine .................................. 35Warming Up For Maximal Strength Performance................................... 35Warming Up For Endurance Performance............................................. 35Benefits To Stretching............................................................................ 36Stretching After A Workout..................................................................... 36Stretches For Each Muscle Group ......................................................... 36Quadriceps Stretch ................................................................................ 36Hamstring Stretch .................................................................................. 37Calf Stretch ............................................................................................ 37Lat Stretch.............................................................................................. 37Biceps .................................................................................................... 37Chest Stretch ......................................................................................... 37Shoulder/Tricep Stretch.......................................................................... 37

Benefits To The Cool-Down....................................................................... 38How Important The Cool Down Is .............................................................. 38Cooling Down & Recovery......................................................................... 38Conclusion................................................................................................. 38

Diet................................................................................................................ 40Proper Pre, During, And Post Workout Nutrition Diet! ............................... 40


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Introduction .............................................................................................. 40Pre-Workout Nutrition ............................................................................... 40.................................................................................................................. 40

A Proper Meal Should Consist Of.............................................................. 41Fruit........................................................................................................ 41Moderate To Low GI Carbohydrates...................................................... 41Protein (Essential Amino Acids) ............................................................. 41EFA........................................................................................................ 41Other...................................................................................................... 42Proper Supplementation......................................................................... 42

Here are some great supplements to use before a workout: ..................... 42Multivitamin............................................................................................ 42Creatine.................................................................................................. 42Caffeine & Ephedrine HCL..................................................................... 43BCAA ..................................................................................................... 43NO2........................................................................................................ 43Fat Burners ............................................................................................ 44Focus Supplements ............................................................................... 44Stamina & Endurance ............................................................................ 44

Effective Pre-Workout Supplements .......................................................... 44Multivitamins: ......................................................................................... 44Creatine:................................................................................................. 44Caffeine & Ephedrine:............................................................................ 45NO2:....................................................................................................... 45Fat Burners: ........................................................................................... 45Focus Supplements: .............................................................................. 45Ginseng:................................................................................................. 45

Post Workout .......................................................................................... 45The Importance Of Post Workout Nutrition................................................ 45What Should My Post Workout Diet Consist Of?....................................... 46Immediately After A Workout ..................................................................... 461. Rapid Replenishment Of Glycogen Stores ............................................ 472. Stopping Protein Breakdown ................................................................. 483. Increasing Protein Synthesis (Muscle Building)..................................... 48One More Thing That You Should Note That Aids In Recovery................. 49Supplements You Can Use In Your Protein Shake Immediately After AWorkout: .................................................................................................... 49

Whey Protein.......................................................................................... 49Dextrose and Maltodextrin ..................................................................... 50Creatine.................................................................................................. 50Anti-Oxidants.......................................................................................... 50L-Glutamine............................................................................................ 50

So what do I put in my shake?................................................................... 511 - 2 Hours After Workout .......................................................................... 52During Workout Nutrition ........................................................................... 53Water......................................................................................................... 53Protein Shakes .......................................................................................... 53Relying On Supplements ........................................................................... 54


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INTRO

My aim in this is not to give you a program that I used but to teach you totailor my programs and others to create your own programs in a way that bestsuit your body composition and time constraints. I aim to teach you how tobuild your own program and adapt it as you progress. Hopefully after readingthis you will have a much greater understanding about your body and what itneeds.

Firstly you must establish your limits that your body dictates, your body typeand muscle type.

MUSCLE FIBERS

Every muscle in your body is made up of a bundle of small fibers. In eachbundle, you have two main types of fibers: slow twitch and fast twitch.

Everyone has different percentages of these muscle types and thus they musttrain in different ways to maximize their outcomes.

Slow Twitch: These are also known as Type 1 or red muscle fibers. Theyare responsible for low intensity, long duration activities such as walking

Fast Twitch: These are known as Type 2 or white muscle fibers (dividedfurther into A and B). They are responsible for short-duration, high intensityactivity. Type 2A fibers are designed for short-to- moderate duration,moderate-to-high intensity work, as is seen in most weight training activities.Type 2B fibers are built for explosive, very short-duration activity such asOlympic lifts.

You can clearly see the extremes of these fibers by looking at elite athletes indifferent sports. It is clear in a marathon runner that slow twitch muscle fibersare present. They tend to be slim and skinny and endurance is their forte.Athletes with this muscular composition can have up to 80% or more of slowtwitch muscle fibers in their bodies. This makes them extremely efficient overlong distances.

At the other end of the spectrum we have the sprinter, built mainly of fasttwitch muscle firer. World-class sprinters can have up to 80% or more of fasttwitch muscle fibers in their body. This gives them extremely good explosivereactions making them extremely fast, strong and powerful but with limited

endurance.


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Fast or Slow Twitch?

To work out whether you are mainly slow twitch or fast twitch you fist need tofind out your 1 rep max in different exercises, mainly the fundamentals listedlater in this.

Once you know your one rep max you can easily calculate your bodycomposition. Times that weight by 0.8 and then do as many reps as you canwith that weight (dont find your 1 rep max and do this on the same day).

If you can do only 4 to 7 reps with 80% of your 1 RM, you have mostly fasttwitch fibers in that muscle.

As your fast twitch muscle fibers are strong but do not have considerableendurance you will not life more than 7 reps. This means you can life heavier

weights but not complete high reps due to fatigue.

The ability to get approximately ten reps with 80% of your 1 RM is the typicalfiber-type mix for a muscle. This works out to about a 50/50 split between fibertypes.

If you can do 12 to 15 or more reps with 80% of your 1 RM, your fiber make-up is probably mostly slow twitch fibers.

Typically slow twitch fibers are not as strong as fast twitch but have excellent

endurance. Hence you wont be able to lift as much but you will be able to doconsiderably more reps at the weight

Repeat this for each muscle as you may be fast twitch in your chest but slowtwitch in your legs. By knowing what type of muscle fibers you have, you cantailor your training towards developing them to their maximum potential.

Though there are always differences in individuals, there are some generalsimilarities in fiber types in muscle groups from person to person.

How To Train Your Muscle Fiber Type

When your weight training your aim is to work and rip as many muscle fibersas possible. Tearing more muscle fibers means greater gains in strength andmuscle mass when they repair.

If your fibers in a particular muscle consist primarily of slow twitch fibers, inorder to affect the greatest number of those muscle fibers, you'll need to trainthat muscle with higher reps, shorter rest periods and higher volume. This is

because they take longer to fatigue, they recover quickly and they require


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more work to maximize growth.

Slow twitch unfortunately are limited in the growth potential so even if you aremainly slow twitch you should include some fast twitch training to maximizethe fast twitch fibers you have.

If you struggle gaining size in particular muscle groups it could be down to thefact that the majority of this group is slow twitch. In this case it is importantthat you increase the reps (12-15) and increase the volume (more sets) andpreferably decrease your recovery time to help you get the most from thosefibers. This however does not mean you should start lifting light and easyweighs. You should still use as heavy weights as possible but you must reallypush yourself to get the extra reps out. You need to be failing around the 12-15 mark. If you are not the your muscles wont grown.

Now for those of you that are primarily fast twitch youre the lucky ones. You

will find it considerably easier building muscle mass as they have greaterpotential for size than the slow twitch. The more fast twitch you have themore potential for a bigger stronger frame you have. These muscles aremore likely to be your biggest and quickest developing.

In order to maximize these muscles when training you will need to train withlow to moderate reps (4-8), rest periods of around 1-2 minutes to allow adecent recovery and moderate a moderate volume of training to allow yourbody time to recover fully.

If you are evenly mixed with both these fibers you can split your training forfast and slow twitch weekly or monthly. This will enable you t develop bothsets equally and will also help break up your schedule and keep yourworkouts interesting.

Conclusion

Training your muscles depending on the fibers makes sense. It will aid yourtraining and help you meet your targets and see results faster. You will feel

better when you see results in specific muscle groups.


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How Can You Design A Workout According To YourBody Type?

Everybody looks different, people fall into three categories. The mesomorph,the ectomorphs and the endomorphs. With these different body types it mustmake sense to design a work out that best suits each body type and henceallows you to maximize your potential to improve.

Introduction

Some of you will hate your body type but others will love theirs, your bodytype has a serious impact on how you can train, how you must train and how

to overcome your body.

For example lets look at our lanky skinny kid who cant get fat if he eatsburgers all day and has no muscle no matter how hard he tries. In thissituation it takes considerable dedication to overcome your physique and trainyour body up to the next rung of the ladder

On the other hand there are those of us who appear to have muscle to justflowing onto their body despite eating burgers all day, and seemingly do notgain any fat mass either. These are the lucky ones as little discipline can stillresult in a great strong physique. They can train with great intensity,

frequency and gain muscle and strength despite their life outside the gym.

As I mentioned above the three main body types are the Ectomorph,Endomorph, and Mesomorph. However these are not regimented. Most ofus are split between two of them. For example I am a split between andendomorph and a mesomorph.

The Ectomorph

A skinny slim build with little muscle and little fat characterizes this body type.People of this stature have trouble gaining weight in either the form of muscleor fat. The only real advantage to this body type is how hard it is to gain fat sothey can eat constantly and train and still eat and as nothing goes to fat moreis used for the muscles.


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The Endomorph

This is at the other end of the spectrum. The endomorph has a more roundedbody shape and larger frame. They tend to have higher fat levels but alsocarry a lot more muscle than the Ectomorph.

The endomorph usually struggles with cardiovascular activities and finds ithard to lose fat but on the other hand they have an easy time putting on themuscle.

The Mesomorph

If you fall in this category you have the best of both worlds. People here tendto be very athletic and have a more muscular frame with relatively lowamounts of body fat. They find if fairly easy to shed excess body fat and findit equally as easy to pile on the muscle.

Before we begin with the workouts it is possible to change from one type toanother, it takes a lot of effort but it is possible.

Im sure all of us have seen perfect examples of really fat friends or

colleagues transforming themselves and really skinny people coming out builtlike Arne.

How Can You Design A Workout According To Your Body Type?

Listed below are the main points you must consider when designing a trainingprogram for your body type.

Training For The Ectomorph:

This is the hardest of all three to design. I dont want any of you to be put offbut you havent got much on your side and a lot of effort time and planning isneeded to change.

The Ectomorph:

Very hard pressed to gain weight, in this case muscleThis body type is not "Tailored" for high frequency weight training


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This body type does not fare well in high intensity weight trainingExcessive intensity or frequency in weight training is likely to result inovertraining. In other words, it is much easier for this body type to develop theovertraining syndrome.

Looking at the above it is not a pretty site. To gain muscle bulk it is obviousthat training is imperative. So here is what you should keep in mind whendesigning a workout:

1. Starting Off Slowly:

Initially as an Ectomorph you must take it easy. This may sound ridiculousand all you want to do his hit the weights but you must ease your body intothe regime and train to train. If not you will end up either injured, burnt outand or frustrated.

If you over train muscle mass can even b reduced and along side that bringsa downfall in confidence. Try and keep the sets small so the intensity of eachset can stay high.

2. When Starting Off, Keep It Simple:

You might read in magazines and online about ultimate programs that areinsane but these are not for you these are for the trained gym goer. Try andkeep them simple while you are learning the exercise and techniques. Stickto the more fundamental exercise so you dont get into bad habits.

3. Keep Workouts Under One Hour:

This helps you not to overtrain. If your are in the gym for more than an hour

your body could not be ready for this level of training, this demand and yourbody may fail to recover in time for your next session.

Secondly, work outs under and hour are more intense. You work hard forthose 45 minutes so the rest of the time is recovery rather that trying to saveenergy for an exercise that is near the end of your program you get it all outthe way fast.


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4. Changing The Exercises:

This is a massive key factor in hypertrophy. If you stay with the same workout over a period of time your body adapts to those exercises. You will findthat you plateau and make no gains in muscle or size.

5. Consistency:

Try and keep to a regimented schedule. If miss a session here and there youcant get it back. Your body will also be getting more rest and will lose someof the training you have given it when training it to deal with the increasedstress of the heavier weights. If you miss sessions your body will never beable to take those steps to a new pb and those more intense programs as it is

not prepared or ready. Alongside this you wont be training your body torecover quicker and adapt to the increases stress. You need your recoverysystems well trained in order to step up your level of training when increasingthe frequency.

6. Form, Form, Form:

Now being smaller than a lot of people in the gym doesnt help your ego oryour self-esteem but it is important not to try and impress anyone there with

weights that are too heavy for you. If it means curling 4 kg in order to keepgood form and technique then that is what you must do. Ectomorphs generalhave little muscle mass therefore if you load up the weights you start cheatingand if you cheat you are more likely to pick up an injury and induce problemslater down the road. The weaker your muscles the more chance you have ofpicking up an injury.

Sample Program:

Here's a sample program to get you all started:

This is what it will help you do:

Progressively increase your body's tolerance to weight trainingProgressively increase your body's recovery rate (Doing this will help youincrease workout frequency)Initiate strength and muscle gains.


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The program will consist of:

12-week plan that is divided into three stagesEach stage increases in intensity and frequencyShort 30-45 minute workouts. The longer the workout, the more likely

overtraining will occur. Also shorter workouts promote muscular hypertrophy.

Weeks 1-4:

Between each set rest a maximum of 1 minute. Try to press for 30-45seconds if you can.

The intensity in each set should be such that after each set your muscles feelquite fatigued. So on a scale of 1-10 (10 being failure) you should be at about7.

It is important not to go to failure on every set but you should be failing on afew sets throughout your work out. As an Ectomorph you are not built forserious heavy training yet. Try and stay away from other training methods likedrop sets etc to start with as this is an easy route to over training.

Training Split:

Monday - Legs, lower backTuesdayWednesdayThursday - Shoulders, abdominalsFriday

Saturday - Chest, upper backSunday

Quick Note: You might be saying, where is the workout for the arms? Irecently learned less than 5% of your muscle is in your arms. For theEctomorph were trying to gain as much muscle as possible without increasingworkout frequency too much.

Think about it, does it actually make a lot of sense to add another day to theprogram for such a small muscle group? No not yet. If youre an Ectomorph I

am assuming youre not a professional bodybuilder and your main aim is get


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some size initially before you start to localize your workouts. Anyway yourarms are work as a secondary muscle in most of the other exercise.

Monday - Legs, Lower Back

Barbell squats - 3 sets x 8-12 repsLeg press - 3 sets x 8-12 repsDumbbell lunges 2 sets x 8-12 repsSingle legged calf raises 2 sets x 8-12 repsGood mornings 2 sets x 8-12 repsBack extensions 2 sets x 8-12 reps

Thursday - Shoulders, Abdominals

Shoulder press 3 sets x 8-12 repsLateral raises 2 sets x 8-12 repsBent over lateral raises 2 sets x 8-12 repsWeighted decline crunch 3 sets x 12 reps

Decline reverse crunch 3 sets x 12 repsPlate/dumbbell twist 3 sets x 12-15 reps

Saturday - Chest, Upper Back

Barbell bench press 3 sets x 8-12 repsDips 2 sets x At least 6 - Get assistance if neededCable crossover 2 sets x 8-12 repsChin ups 2 sets x 6-12 reps (If you cannot do these then

switch to bent over two arm long bar row 2 sets x 8-12reps)

One arm dumbbell rows 3 sets x 8-12 repsSeated row 2 sets x 8-12 repsBehind the back shrugs 3 sets x 8-12 reps


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Weeks 5-6

Like before try resting 30-45 seconds and try to keep workouts at 30-45minutes.

Intensity should be increased from the first stage. Now your muscles shouldbe even more fatigued after each set. On scale of 1-10 your muscles shouldfeel 7-9 (10 being failure).

You now want to push a little harder and closer to failure on more sets thanbefore. This is bringing the intensity up and brings you closer to muscularhypertrophy. Still make sure you are not doing it on every set thought. Ifhowever you dont think you are ready yet then dont, keep going as you are.

At this point you should be trying to go to failure on more sets than before.This will increase the intensity for more muscular hypertrophy. Just don't do iton every single set. Also if you do not feel your ready, then don't do them.

Training Split:

Monday - LegsTuesdayWednesday - Shoulders, TrapsThursdayFriday - Lower Back, AbdominalsSaturday - Chest, Upper BackSunday

Monday - Legs, Lower Back

Wide legged barbell squats - 3 sets x 8-12 repsDeadlifts - 3 sets x 8-12 reps (Use lighter weight to get the

motion and technique correct first)Dumbbell lunges 2 sets x 8-12 repsSingle legged calf raises 3 sets x 8-12 repsSeated calf raises 2-3 sets x 8-12 reps


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Wednesday - Shoulders, Traps

Dumbbell Shoulder press 3 sets x 8-12 repsStanding low pulley lateral (Deltoid) raise 3 sets x 8-12 repsExternal rotation 3 sets x 8-12 repsDumbbell shrug 3 sets x 12 repsBarbell upright row 2 sets x 12 reps

Friday - Lower Back, Abdominals

Stiff legged dumbbell deadlift 4 sets x 12 repsCable crunch 3 sets x 12 repsFlat bench lying leg raise 3 sets x 12 repsDumbbell side bends 3 sets x 12 reps

Saturday - Chest, Upper Back

Incline dumbbell bench press 3 sets x 8-12 repsDumbbell flys 3 sets x 8-12 repsWide grip pushups (With plate on back if needed) 3 sets x 8-

12 repsNarrow grip chin ups 3 sets x At least 6 - Get assistance if

neededWide grip lat pull down 3 sets x 8-12 repsBent over dumbbell row OR incline bench pull 3 sets x 8-12

reps


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Weeks 9-12:

30-45 second rests are a must

30-45 minute workouts are the standard

At this point you will have been training for 2 months. Given you've beenfollowing the program CONSISTANTLY and training hard it is time to onceagain time to increase the intensity. Going to failure should be a regular thing1-2 times per 3 sets. Just not every set.

You can also start experimenting with techniques such as supersets, dropsets, rest pause training to increase intensity. But use these sparingly, neveron every set. Even experienced weight lifters would over train if they usedthese techniques for every set. In the following workout I have included somepossible techniques to use.

As you have been training for 2 months now you can increase the weights,the frequency of lifts and the intensity of your workouts. Also now we can addin some more specific workouts for your arms.

As you develop your muscles your arms become more important as you willneed them to get the weights in position for your chest exercise for example.

Training Split:

Monday - Legs, Lower BackTuesdayWednesday - Chest, Triceps

Thursday - Back, Biceps, TrapsFridaySaturday - Shoulders, Abs, WristsSunday

Monday - Legs, Lower Back:

Narrow stance barbell squats 3 sets x 8-12 repsHack squats or lunges 3 sets x 8-12 reps


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Barbell deadlifts 3 sets x 8-12 repsOne legged calf raises 3 sets x 8-12 repsCalf raises on calf raise machine or leg press machine 3 sets

x 8-12 repsGood mornings 3 sets x 8-12 reps

Wednesday - Chest, Triceps

Wide grip bench press 3 sets x 8-12 repsIncline dumbbell flys 3 sets x 8-12 repsCable crossover 2-3 sets x 8-12 reps (Drop sets on the last 2

sets are optional)Close grip bench press 3 sets x 8-12 repsSkull crushers OR parallel dips 2-3 sets x 8-12 repsSingle arm reverse grip pushdowns 2-3 sets x 8-12 reps (Drop

sets on the last two sets are optional)

Thursday - Back, Biceps, Traps

Wide grip chin ups 3 sets x 6-12 reps

One arm dumbbell rows 3 sets x 8-12 repsWide grip seated row (Done with lat pull down bar) 3 sets x 8-

12 reps (Drop sets on the last two sets are optional)EZ bar close grip bicep curls 3 sets x 8-12 repsIncline inner biceps curl 3 sets x 8-12 repsCable hammer curls with rope attachment 2-3 sets x 8-12 reps

(Drop sets on the last two sets are optional)

Saturday - Shoulders, Abs, Wrists

Barbell military press 3 sets x 8-12 repsLateral raises 3 sets x 8-12 repsLying Rear Delt Row 3 sets x 8-12 repsWeighted sit ups 3 sets x 12 repsKnee / Hip Raise On Parallel Bars 3 sets x 12 reps (Use

weight if needed)Russian twist 3 sets x 12 reps (Use weight if needed)


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Superset For Wrists

Wrist roller 3 sets x 12 repsStanding palms up barbell behind the back wrist curl 3 sets x

12 reps

Training For The Endomorph:

If you fall in this category then training will be considerably easier. You havethe ability to put on a lot of muscle fast. This however will also come with fat

gain. Your body is also more suited to weight lifting but less suited to theaerobic activity.

As a lot of endomorphs are carrying around a lot of unwanted weight in theform of fat they have less endurance capabilities but short workouts are not aproblem.

Endomorphs Can Start Off Weight Lifting At Higher Intensities

As an endomorph you usually have a decent muscle bass to start to buildfrom. This means your body can start at a higher intensity without the risk ofovertraining. However this does not mean you can take on any program. Youstill need to train your recovery systems to fix your body and muscles. Youshould still start off fairly slowly again teaching your body to deal with addedstresses.

Once your recovery has improved and you are not sore after workouts thenthe intensity can increase and techniques and exercises can be experimentedwith. Drop sets and supersets can be introduced as well as other trainingmethods, be careful not to go over the top though.

The Key To Achieving A Good Physique Is Dropping Fat And PreservingMuscle

Now most people in this topic will want to lose their excess fat to improve theirphysique. It as hard to lose fat and continue to gain muscle as cardiovascularactivity actually burns muscle but it is possible;

High intensity interval training is one of the best ways to preserve muscle and

burn excess fats. You want to aim for about 20-30 minutes max. This


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minimizes the amount of muscle burnt. The 30 minutes of exercise shouldhowever be of a very high intensity so as to burn as much fat as possible.This way more calories are burnt in comparison to a 30-60 minute easy jog.

An example of high intensity interval training: pick an exercise such as a

rowing. After you are sufficiently warm, start with a sprint for 30 seconds.Follow this with a medium paced row for 1 minute then sprint again. Do this15-20 times.

The less time you are trying to lose fat the better as you can focus on yourmuscles.

Here is a way to fit in your high intensity interval training cardio with yourweight program:

Monday - Legs, lower backTuesday - RestWednesday - Chest, triceps - HIIT cardio spaced 6+ hours away from workoutThursday - Back, biceps, traps - HIIT cardio spaced 6+ hours away fromworkoutFriday - RestSaturday - Shoulders, abs, wrists - HIIT cardio spaced 6+ hours away fromworkoutSunday - HIIT cardio

Our aim here is high intensity interval training about 3-4 times a week as wellas your regular weight sessions. Please consider the following though:

Never try to do a cardio session before a weights session. This will use up allyour glycogen stores, so when you come to work out you will have limitedenergy and this will compromise your workout.

If you do them on the same day space them out, one in the morning, one inthe evening. Just allow enough time for a decent recovery and recuperationstage.

Some people like to do cardio immediately after a weights session. This willburn more fat as your glycogen stores are depleted from your work out soyour body will instantly use stored fats as energy. Be careful not to overworkyourself though.

One last thing, NEVER do cardio on a legs day! Your legs take such abeasting that it is dangerous to attempt a jog as your legs are already full oflactose.


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Training For The Mesomorph:

If you fall in this category your lucky, this is the most desired body type. Mostpeople that fall here are naturally very athletic and sporty and tend to havebeen doing so since a young age.

Lets look at the advantages the Mesomorphs have:

Their bodies are actually designed for the stress of weight lifting.They can handle high intensities very well.They can handle high frequency training well because they have goodrecovery systems; this is most likely because of the fact that they areadvanced lifters or athletes.Their bodies are physically stronger and therefore less prone to injury.Because of this they can attempt advanced programs.

The only route you can really take from here is up. There are so manytraining options available to you that there is no point me giving you anexample. Have a play around with different types of workout and see whichone you enjoy the most and then hit it hard!

For example there are thousands of different kinds of workout programs youcan attempt:

High frequency trainingHypertrophy specific trainingMax-OT training3x3 Training

Abbreviated Training:Bulgarian TrainingDual Factor Hypertrophy Training (DFHT)Pendulum Training

These are only a couple of the thousands of programs available out there.Some you will love, some you will hate but find one that suits you and you arewell on your way.

Still be aware that your are not going to change over night you still have to

take note of a few things:


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High Intensity Is A Must:

Your muscles want to be very tired after each set. If you can do to more thenyoure not pressing a heavy enough weight and your not challenging yourselfenough. You want to be very close to failure on every set.

Weight Lifting Techniques Will Boost Your Progress:

Try and attempt things such as drop sets, eccentrics and forced reps etc.Your body is able to deal with these so include them as they will dramaticallyboost your intensity. The more stress your muscles are under the more they

will grow and react to deal with it.

Workout Styles, Reps, Exercises, And Speed Of Reps Is Essential:

It is still essential that your exercises and programs are changed often. Thisensures that your body does not get used to and adapt to your program. Ifyour body is given the chance to adapt you will see yourself plateau and yourgains will plummet.

The next thing to change is the number of reps you complete. This allows youto work all your fast and slow twitch muscle fibers within the muscle and getthe most out of each muscle group. Again it prevents the muscle adapting tothe number of reps it will be doing.

Next is the speed of your reps. This is not essential but will help if you dochange it. If you are always challenging your body in different ways you willsee greater gains. You will find it harder to complete a really slow andcontrolled set if you are used to exploding through them.

Lastly you should always consider changing the style of your workout. If you

have just done one type of training you will start to get bored of it and thus putless into your workouts. If you change every month or 2 you will bechallenging yourself differently and you personally will put more effort in.Different workouts challenge your muscles in different ways and thus helpthem grow and their ability to cope with different situations increases.

Cyclic programs train for the ultimate muscle fibres

For every sport a coach will tailor the weights program to exercise themuscles in different ways for the obvious benefits this allows.


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For a sport like rowing where the athletes need muscles that are explosivelystrong and powerful whilst maintaining exceptional endurance qualities at thesame time, the training program is tailored to target different musclecharacteristics in progressive steps. For diverse muscle fibre as is needed for

such sports a cyclic program is important.

The current GB rowing program trains the muscles for different qualities in acycle:

Early in the season the focus is bulking up: a hypertrophic program is the onlyway to do this high reps and heavy weights.

This program consists of 4 sets of 12 reps using weights at 70% of yourmaximum 3 rep limit. This is hard and any rower will tell you that this is theirmost dreaded and hardest time in the gym. Combined with high calorie intakeand a protein rich diet the bulk gains are massive guaranteed. It takesferocious commitment and a lot of hard work.

Hypertrophy, BULK 4x12reps at 70%

The next step is to lower the reps to focus on strength to prepare for theracing season.

Now the training drops to 4 sets of 8 with the weight at 75%-80% of your 3 repmax. Rests between sets are shorter than on hypertrophy and you must work

the muscles hard. Sounds rough? Believe me its a welcome change after awinter of hypertrophy focus. This step down in intensity really consolidates thebulk youve built previously and will maximise the strength of this muscle

Strength 4x8 reps at 75%

The next element is power. The explosive power needs to built up for thestart of races to scream out of the blocks and leave the opposition trailing inyour wake. Your power can be trained to its peak in a relatively short timeand this program lasts 6 weeks max. The sets are 4 sets of 4 reps on 90% ofyour 3-rep max. This will make you feel like a real man. Explosive power

develops quickly and it feels great.

Power 4x4 reps at 90%

Finally the cycle ends with endurance training getting your muscles used tobeing under intensity for long periods. This is toning and will rinse any under-skin fat to reveal a rippling beach body. Weight is very low to the point ofbeing easy and sets must be minutes long. Your aim is to sweat and sweat.But its very effective.

Endurance/Toning rep rep rep rep rep at minimal weight


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This kind of a cycle, working the muscles in every aspect of physical training,will give the strongest, firmest, most powerful and roundedly healthy musclesyou can possibly train for.

Which Body Types Have The Widest Range Of Effective Workouts?

This is obviously the Mesomorph. As stated above they are designed andprepped for a more intensive weight-training schedule. This allows them toattempt a greater variety of workouts. They are also able to switch betweenthem with little effort; their bodies very quickly prepare themselves for adifferent loading type.

The Ectomorph fares well for obvious reasons. They too have the more

suitable bodies but could stumble when a training program that involves moreendurance is involved. This does limit the training they can do but only a little.Most endomorphs are relatively inactive which is why they have such high fatlevels. This means they cannot attempt the more advanced programs sincetheir bodies are still not trained to deal with they higher levels of exertion.

In a huge last place comes the Ectomorph. This is the most painful body towork. They struggle to deal with the stresses of the heavier weights and haveto stick to the simple exercises despite wanting drastically to step it up. Mostprograms available are designed for the more experienced and even some ofthe more elite body types struggle to cope with them. If an Ectomorph were to

attempt one they would burn themselves out very fast and end up goingbackwards not forwards. It takes considerably more time for an Ectomorphbut it is possible to get to this level, keep that in mind.


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Dos and Donts

DOs

Do use spotters when you try the major lifts.Do keep your back straight when lifting.Do use proper lifting technique when moving weights around the room.Do wear shoes with good traction.Do make sure the equipment you use is in good condition.

DON'Ts

Don't hyperventilate (breathe in and out fast) or hold your breath whenyou lift heavy weights. You may faint and lose control of the weights.Breathe out when you lift.Don't continue lifting if you feel pain. Stop the painful exercise for a fewdays, or try it with less weight.Don't exercise any set of muscles more than 3 times a week.Don't "cheat" on your technique to lift heavier weights than you canhandle.Don't lift heavy weights without spotters.Don't lift more than you know you can lift safely.


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be disappointed when you dont reach it. Make your early goals just to go tothe gym each week and not miss sessions. Then bring in the weight increaseand the diet.

Time limited, this refers to limiting the time you have to meet your goals. Asmall goal for the day might be not to eat any rubbish food or to drink 2 extraliters of water. A goal for the gym might be to stick that extra 2.5 kg on and agoal for the month might be to weigh an extra 2kg.

Ideally you should record all your goals on a computer as then you can tickthem off when they are completed which generates a great sense ofsatisfaction and you can then step it up to set the next goal for the upcoming

weeks. Also you have a record and you can see where you have come fromwhich also makes you feel great. Nobody else has to see them but if they arewritten down you cant forget them and they are concrete.

You should have a large variety of goals ranging from long term to short termto enable you to meat your over all goals.

The next step is meeting your goals. Get on with it, work out what you needto do to meet each one and stick to it. Police yourself and reward yourself.

Rewards are essential, you strive to meet your goals now you have hit thetarget of a new pb reward yourself with a new piece of clothing or some luxuryfood.

Your Inner Dialogue

How much you tell your body you can and cant do has a surprising effect on

your overall outcomes. Talk yourself up, get psyched and meet your targets.This is where friends can be really helpful. Get them to help you, push youand restrict you. Its easier to police yourself when someone else knows youare breaking the rules as well!!


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Exercises

Abdominals

Ab Crunch MachineAir bikeBarbell Ab RolloutCable CrunchCrunchesDecline CrunchDecline Reverse CrunchExercise Ball CrunchHanging Legs to HorizontalKnee Raise on Parallel Bars

Oblique CrunchesPlankPlate TwistSide BridgeSit UpWeight Sit Ups

Biceps

Alternative Hammer CurlBarbell CurlCable Hammer CurlsChin upClose Grip EZ Bar CurlConcentration CurlDumbbell Bicep CurlMachine Preacher Curls

All these can be done at various degrees of incline and with different

variations of rotation the wrist

Calves

Barbell Seated Calf RaiseCalf Press on Leg Press MachineCalf Raise with BandsStanding Calf Raises with BarbellStanding Calf Raises with DumbbellWobble Board


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Chest

Barbell Bench PressBarbell Incline Bench PressBarbell Decline Bench PressBent Arm Dumbbell PulloverCable CrossoverDipsDumbbell Bench PressDumbbell Incline Bench PressDumbbell Decline Bench PressDumbbell Flys Incline/Decline/FlatMachine Bench PressPress Ups Feet on BallPullovers Wide Grip/Close Grip

Smith Machine Bench Press

Forearms

Cable Wrist CurlPalms Down Wrist Curl Over BenchPalms Up Wrist Curl Over BenchReverse Barbell CurlWrist Roller

Wrist Circles

Hamstrings

Barbell LungeDeadliftDumbbell LungesLying Leg CurlsSeated Leg Curl

Smith Machine Stiff Legged DeadliftStanding Leg Curl

Lats

Close Grip Front Lat Pull downElevated Cable RowsPull-upsSeated One Arm Cable Pulley Rows

Straight Arm Pull down


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Upright RowWide Grip Lat Pull downWide Grip Chin Ups

Lower Back

HyperextensionsSmith Machine Stiff Legged DeadliftStiff Legged Barbell Good MorningStiff Legged Barbell DeadliftStiff Legged Dumbbell DeadliftSuperman

Middle Back

Bent Over Barbell RowBench PullIncline Bench PullLying RowMixed Grip Chin UpsOne Arm Dumbbell Bent Over RowOne Arm Cable RowSeat Rows

Smith Machine Bent Over Row

Neck

Isometric Neck ExercisesLying Down Neck Over Bench Plate on Head 30 Second ResistanceKneeling Head harness Neck Pulls

Quads

Barbell DeadliftBarbell Full Squat front/backBarbell LungeBarbell Side LungeBarbell Step UpsDumbbell LungesLeg Extensions

Leg PressLying Machine Squat


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One Leg SquatsSmith Machine SquatThigh Abductor

Shoulders

Back FlysBarbell Incline Shoulder PressBarbell Rear Delt RowBarbell Shoulder PressCable Internal RotationCable External RotationClean and Press

Dumbbell Lateral raises standing/lying/seated front/sideDumbbell Shoulder PressDumbbell Shoulder Press with Twist in front of ChestFront Plate RaiseHandstand Push UpsLateral RaiseMachine Shoulder Military PressReverse FlysSmith Shoulder Press

Traps

Barbell ShrugsCable ShrugsDumbbell Incline ShrugLow Pulley Raise to NeckSmith Machine ShrugUpright Row

Triceps

Bench DipsBench PressCable PushdownsCable Tricep ExtensionsCable Overhead Tricep ExtensionClose Grip Bench PressDecline Dumbbell Tricep Extension

DipsDumbbell One Arm Tricep Extension


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Dumbbell Overhead Lower and RaiseDumbbell Kick BacksFlat EZ Bar Tricep ExtensionPress UpsShoulder Press

Smith Machine Close GripTricep Pushdowns

Red are some of the more fundamental exercises


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Warming Up

Introduction

Warming up, stretching and cooling down correctly are fundamentals inexercise. Many people tend to overlook these aspects when training and theycan go a long time with no problems but when that problem occurs it isdevastating. They are basic and elementary to any sport but many people donot complete proper and effective warm ups.

There are many benefits to warming up, the primary one is reducing thechance of injury. By getting blood flowing round the muscles you are

about to work prepares them for the stresses they are about to endure.Warming up however is not just about preventing injury it also aidsprogress, after your warm up you should be more focused and preparedfor what you are about to do.

Stretching and cooling down go together. These mainly come postworkout. They are designed to aid recovery and maintain the overallhealth of the muscles.

I will not only discuss the importance of the above but I will also provide

some ways of completing successful warm ups and cool downs.

An Injury means you Can't Gain Mass!

No one wants to get injured, if you are injured you cant progress forward. Youcan miss workout here and there or a meal but if you skip a warm up and getinjured you will be devastated.

By warming up you increase the flexibility of the muscle and the bloodflow dramatically increases minimizing the chance of a muscle pull orjoint pain.

Increasing Flexibility

Warming up is an easy way to become more flexible before a heavy set.You are preparing the muscle in an identical way to how they are going

to be loaded.


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For example a lifter is preparing their legs for some squats, 200 kg for 5reps. Say they do a quick few on 100 kg then go straight onto the 200kg. If their legs are a bit tight and they fail they are in trouble. Theirlegs would have been pushed past their limit and this would result in amuscle pull.

Lubricating The Joints

This time our lifter decides to go for a run on the treadmill for 4 minutesto increase his heart rate and breathing, and the blood flow to his legs.When he gets to the rack with his warm of weight of say 100 he findshis muscles are much more limber. After his warm up reps his jointsare completely lubricated and there is no cracking to be heard he isready for his set.

"Getting Into The Groove"

It is important to take as many sets as necessary until you arecomfortable and settled into the exercise. Once all the niggles areworked out then you are ready to start.

Warming Up For Optimal Results

Step One Of The Warm-Up

The first focus of a warm-up should be to give the muscles a light pump.This is best accomplished by completing 1-2 sets of 8-12 reps with avery easy weight.This step will make the muscles ready for heavy warm up sets andeventually the working sets. It will also get you in the groove and in themood to lift. So for our lifter squatting 200x5, his first two sets could looklike this:

60x12120x8


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Step Two Of The Warm-up

Here you want to be getting your muscles ready for the heavier weights.

You want to come pretty close to the weight that you will be doing inyour first set but also keeping the reps very low just one or two to avoidfatiguing the muscles.

Step Three Of The Warm-Up

Now you have completed your last heavy warm up rep it is important to

rest for good few minutes. This reduces the muscle fatigue but alsoisnt too long that the elevated blood flow in your muscles depletes.

The Total Warm-Up - How You Should Feel As It Goes On

60x12 - This should feel a little uncomfortable and a lot of times a lifterwill feel weak here.

120x8 - This is work but you should start feeling stronger.

160x3 - This feels very heavy for you! But it's just a mental block thatwill be eliminated. That is why a heavy warm-up is beneficial!

180x1 - This set should feel heavy but solid.

Rest

190x1 This should again feel solid

Rest

200X5 - After you are prepared from all of those warm ups this setshould feel solid.

After this, you do not repeat the warm-up process! Simply continuedoing heavy sets (most lifters do 2-4 sets of one exercise).

After you have done a warm-up for one muscle group you do not need


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to do an in-depth warm-up for each following exercise. For example, ifthe next exercise is stiff leg deadlifts, a light set of 60% of the workingweight for 8 reps is an adequate warm-up.

Another thing to mention is that it is best to warm up the muscles withthe first exercise you will be doing. So if youre doing a chest day andyour first exercise is bench press, warm up on the bench.

Getting Your Nerve Through a Warm-up Routine

You know that feeling, those nerves, you get before a big set or goingfor that personal best on the bench? Personally I always get them, itsnatural, I use the warm up routine to eliminate them and focus myself.

When I am preparing for a big set my warms can take 10 minutes justpreparing myself. You are much more mentally prepared andconsiderably more confident after a successful warm up.

Warming Up For Maximal Strength Performance

Nowadays the gym trend is to focus on all strength gains. We want to

use the heaviest weights we possibly can in all aspects of our work outto tear as many muscle fibers as possible. Thus a strength trainingwarm up is much similar to the warm up outlined above. You shouldhowever complete more sets in a strength warm up but they should beof a very low rep count to avoid fatigue.

Stretching should be done minimally and sparingly. Stretching puts themuscle in an un-contracted position hence weakening it. You shouldlightly stretch in order to keep the muscle lose and flexible though.

Finally do not waste energy on the treadmill or bikes, use these purelyto get the blood flowing.

Warming Up For Endurance Performance

Sometimes its hard to know how to warm up. If you go for a light jog

for instance, intensity is low so how do we warm up? A warm up is


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always essential, sometimes it may feel unnecessary and ineffective butits what your body and mind really need before committing to any typeof training. We see this problem when we come to high rep work yourbody will warm up as it goes along but always start by doing some verylight very easy high rep stuff before getting into your program. Thephysical and psychological benefits are infinite.

Benefits To Stretching

Post workout stretching is a vital part of mass gaining. Prevention ofmuscle tightness, aching, exhaustion and removal of lactose will

improve recovery time and allow your body to focus its energies onbuilding that muscle. Stretching is the key.

Stretching After A Workout

The stretching at the end of your session need not take too much time;youve done your hard work so you can relax. Stretching will never

impair performance; quite the opposite, in the long run itll enhance it.The muscles are full of oxygen and blood after a workout, will thiscomes a build up of lactose; a stretch relaxes the muscle and speedsthe process of breaking down the lactose.

Stretches For Each Muscle Group

Quadriceps Stretch

Standing, or lying on your side, pull the heel of each foot in turn up toyour bum; push your pelvis forward to enhance the stretch. Hold for 30seconds and relax, repeat for opposite leg.


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Hamstring Stretch

With one foot resting on a bar at waist-height or above, lean forward

and try to touch your forehead on your knee. This may feel a littlepainful at first; it stretches your hamstring at both joints and is veryeffective.

Calf Stretch

On some kind of ledge, a step or the edge of a machine at the gym;stand with both heels over the edge balancing on the balls of your feet.Lower your heels and youll feel a very definite stretching of your calf

muscles.

Lat Stretch

Simply hang from a pull up bar for 60 seconds. Try to stay really looseand relaxed and the stretch will entirely be focused on your lats (whichwill also look great in a mirror at this point)

Biceps

With your hands clasped as if praying behind your back. Raise yourarms, keeping them straight, until you feel the stretch in your biceps.Hold for at least 30 seconds.

Chest Stretch

Lying flat on your back on a weight bench, use a couple of dumbbells asif doing a chest fly. Simply relax in the start position and arch your backa little. Feel the stretch across the whole of your chest for 30 seconds.

Shoulder/Tricep Stretch

A very effective and very common stretch. Reach one hand over yourshoulder and try to touch the middle of your back, use the other arm topush down on the elbow and further stretch the tricep and deltoid

muscles.


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Benefits To The Cool-Down

As stated above stretching and cooling down go hand in hand. Theyallow the muscle to relax and get back to a normal state as soon aspossible after training. After doing a sprint for example you body wantsto continue running, so you dont just stop sprinting you slow it downgradually by jogging and then walking.

How Important The Cool Down Is

A cool down is not the most important thing ever but I wouldrecommend it. It takes very little time and aids recovery. It can simplybe one high rep set.

Cooling Down & Recovery

An effective cool down allows muscles to return to their normal state (to

start growing) faster than it would take otherwise. Effective stretchingwill effectively eliminate any post workout soreness if you train regularly.

Maximising recovery is something that just makes sense to any bodybuilder orathlete; youve just done all the real work, a 10minute cool down will greatlyincrease its effectiveness. Its a no brainer, cool down, recover, get massive.

Conclusion

Whilst a warm up will prevent injuries, it is not simply a safetyprecaution. It will also greatly maximize performance as after a warmup strength and focus are at their peak. The psychological benefitsmatch the physical ones. Cooling down and stretching properly after aworkout increase recovery greatly and add to the general health of yourmuscles

If you have time to workout then you have time to warm up and cooldown. Even if its 5 minutes at each end of the workout, otherwise

youre cheating yourself out of the full effect of all your hard work. Make


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it an integral part of your program or skimp on the essentials and missout!


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Diet

You want to put on muscle mass youve gotta eat that mass! Get massive byeating massive. Diet is as important as the training if not more so. It isessential to eat both regularly and relative to your training.

Proper Pre, During, And Post Workout Nutrition Diet!

Introduction

Optimal results in the gym are guaranteed by a weight specific diet.Pre, during and post workout nutrition are the key elements. Pre-workout nutrition targets energy for performance in the gym and posttargets growth of the muscles and recovery.

Pre-Workout Nutrition

What you eat before you train will dramatically effect your performance.A few simple and easy tips can make such a massive difference.

You want to make those extra couple of reps or increase your bench

this session? Pre-workout nutrition is the key. A training-specific mealone or two hours before gym-time (depending on your metabolism)combined with a supplement 20-40minutes before you train is the wayto do it.

This eating plan for your pre-workout routine will enhance energy levels,muscle performance, mental focus and physiological processesallowing you to work harder, work more effectively, burn more caloriesin a session and, ultimately, build more muscle faster

There are two things to consider before a workout:

Having a training-specific meal one to two hours before.Taking a proper supplement thirty minutes before.


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A Proper Meal Should Consist Of

Fruit

Fruit, when eaten regularly, will dilate blood vessels reducing stress nthe heart. Blood flows through the body more rapidly and easily, bloodpressure is reduced and training is more effective through fasterrespiration and recovery.

The simple sugars, vitamins and carbohydrates provided by fruit willreally fuel your workout. Bananas are an athletes favourite packed withcarbs and potassium to prevent cramps. Citrus fruits, full of vitamin C

and electrolytes also aid in the prevention of cramps.

Moderate To Low GI Carbohydrates

These carbs will fuel your body effectively and steadily for your entireworkout unlike high GI carbs which will give you a great boost to startwith but are burned up very quickly. These must be the main source of

your energy for a workout and form the basis of your pre-workout meal.Brown or white rice is good, brown bread and wholewheat pasta oroatmeal are all very effective.

Protein (Essential Amino Acids)

Protein forms the very building blocks of muscle. Muscle growth is

impossible without it. The essential amino acids which form a proteinensure proper nitrogen balances in your muscles.Eggs are an excellent source (although not the yolk) and white meat(chicken or pork not bacon) or any fish are also highly effective.

EFA

Essential fatty acids maintain testosterone levels to give you that driveto pump out your sets. They are highly effective for maintain high

energy levels and are vital for fat-soluble vitamins to be absorbed.With a long digestion time they can keep an athlete feeling full (i.e. not


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in desperate need of a snack) for an entire workout.

Other

A chicken sandwich (on thick whole meal bread) with some salad andmayo would be ideal or some wholewheat pasta with tuna is great.

Anything you want really as long as it provides you with goof carbs,some essential fats and a little of that protein.

Your meal must be fully digested at least 20 minutes before you beginyour workout so that the blood has left the stomach and can make toyour muscles with some fresh glucose.

Proper Supplementation

Supplementation before a workout will enhancing your performancehugely. Supplements, especially stimulants should be cycled so yourbody does not build up any kind of tolerance as this will render themineffective. Most supplements should be taken 20 minutes before a

workout on an empty stomach.

Here are some great supplements to use before a workout:

Multivitamin

The best way for a fast fix of vitamins and minerals before a workout isto use a multivitamin supplement. Look especially for B-vitamins foreffective release of energy and for their anabolic properties.

Creatine

Perhaps the most widely used and effective (legal) supplement, creatine

is a fantastic muscle volumizer. It allows you to work harder for longer,providing extra energy in the form of ATP.


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This protein is safe and retains water inside the muscle to maximizegrowth.

Creatine is available in many forms but he most effective are:

Creatine monohydrateCEE

And For Creatine Non-Responders:

GlycocyamineGuanidinoproplonic acidBetaine anhydrousSAMeKre-AlkalynKre-Alkalyn is cheap and is completely absorbed by the body withoutrequiring a high GI carb for simultaneous absorption.

Caffeine & Ephedrine HCL

Caffeine stimulates your body, there is no doubt. However, whencombined with Ephedrine HCL it will help you burn more fat and giveyou fantastic energy levels.

BCAA

BCAA's will maintain your nitrogen balances. They are digested andabsorbed by skeletal muscle and will ad in the prevention of musclebreakdown.

NO2

This will open your blood vessels for maximum delivery of oxygen

energy (and strength) to your muscles. This delays the onset ofanaerobic respiration and prevents a fast build up of lactic acid. Itll take


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you longer to reach that burn, that means more reps, more weight, andeventually, more muscle.

Most NO2 supplements will be combined with one of arginine AKG,citrulline malate or ornithine ethyl ester. All give similar results.

Fat Burners

Fat burners are great stimulants and give high energy levels whilstfocusing on using up excess fat. They are vasoconstrictors howeverand should not be used in conjunction with NO2 supplements which dothe opposite.

Focus Supplements

Ingredients such as tyrosine, Ginkgo biloba and N-acetyl-Carnitine aresupplements for the mental side of weight training. Great if you need alift or find you can rarely find the motivation to finish that last set.

Stamina & Endurance

Ginseng is the ultimate supplement for endurance maintaining energylevels for an incredibly long period of time under high intensity. Dosageis variable and pivotal so always read the lable of your product.

Effective Pre-Workout Supplements

Multivitamins:

AST Multi Pro 32XUniversal Animal Pack

Creatine:

SciFit Kre-Alkalyn powderMeta-cel creatine monohydrate powder


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Caffeine & Ephedrine:

Higher Power CaffeineMega-Pro VasoPro Ephedrine HCL

NO2:

Controlled Labs White bloodBSN No-XplodeDymatize Xpand

Fat Burners:

VPX RedlineSan TightNeutrex Lipo 6

Focus Supplements:

SciVation Neurostim

Ginseng:

Now Panax Ginseng

Post Workout

The Importance Of Post Workout Nutrition

For any weight lifter or athlete post-workout diet is the key to success inthe long-term. Progress does not occur and muscles do not grow whilsttraining, this happens in the recovery stage, which is why sufficientrecovery time and correct nutrition during this period are essential.

After a workout your muscles are weak, exhausted and effectively tornapart. The rebuilding process is complex and its basis relies on 2things: rest and nutrition.

After a workout protein breakdown goes up and protein synthesis is only


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slightly elevated. Your glycogen stores (energy) are also hugelydepleted.

If the protein breakdown is not turned around, then muscle is not gainedand muscle that currently exists is lost. This, obviously, is not your goal.If your glycogen stores aren't replenished then you won't be in peakcondition next time you workout; decreased energy leads to ineffectivetraining, poor motivation and, ultimately, less mass gained.

Also if glycogen stores continue to stay low, then protein breakdown stilloccurs leading to further loss of muscle mass. Glycogen attracts waterinto your cells turgidising muscle fibres andincreasing their size.

To summarize, if the importance of post-workout nutrition is ignoredthen you will miss out on any potential gains from your workout and

your performance will suffer for your next workout. You have to eat, soyou may as well do it right and reap the benefits.

What Should My Post Workout Diet Consist Of?

A post-workout focus diet consists of two parts. An immediate fixstraight after your workout, and a more substantial meal 1 and a half totwo hours after.

Immediately After A Workout

Your fox is effectively a snack. Something small that will get throughyour stomach and to your tired muscles as quickly as possible.

It is best that you consume a liquid meal since it is quickly absorbed.Your focus with your fix should be:

Rapid replenishment of glycogen stores.

Stopping protein breakdown.

Highly elevating protein synthesis.


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1. Rapid Replenishment Of Glycogen Stores

Probably the most important part of your post-workout fix, youre looking

for carbohydrates that are rapidly digested and absorbed.

The two carbohydrates that work best are dextrose and maltodextrin.These are both digested at a high rate and will directly replenish yourglycogen stores. Carbs WILL NOT MAKE YOU FAT. They are the mostessential thing post workout so do it properly or your training will beineffective, youll get demotivated, then you will get fat.

Exercising burns calories, burns energy and uses up glycogen stores.Post-workout carbs simply replace calories (not fats) lost throughexercise (be it weight-lifting or any endurance based activity) so theywill not make you put on fat. If you dont replenish your glycogen storesyour muscles will not provided with energy necessary for growth andafter that for further training, they will deplete.

When simple sugars like maltodextrin and dextrose are ingested, insulinis released into the blood stream. This ensures your blood sugar levelsdon't get too high.

There are two main advantages of taking in maltodextrin and dextrose.First you replenish your glycogen stores, meaning you will replace your

energy ensuring you are good to go for your next exercise bout, andsecondly you create an insulin spike. You should take them in a 50/50split meaning if you need 50 grams of carbs then 25 maltodextrin and25 dextrose.

Insulin is highly anabolic at rest, it builds muscle and prevents proteinbreakdown after exercise. Amounts are debatable but the generalguideline is to take 0.8 grams of carbs per kg of body mass in your post-workout shake.

Your insulin spike has a downside; any excess unstored carbs aredirectly converted into fat so whilst the carbs are essential, as is thequantity. The recommended 0.8grams per kg of body mass is the bestgeneral guideline although every athletes body works slightly differently.

Excess consumption of carbs post-workout will lead to an increase in fatmass so just watch your levels. Also, creating an insulin spike tooregularly leads to a decrease in insulin sensitivity mush like your bodydevelops a certain tolerance to supplements if used too much for toolong. This is bad news; your muscles will start to reject insulin and so

you lose all the natural benefits of insulin. Limit tour creation of the


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insulin spike to twice a day maximum or the effects of overdoing it willbe only too noticeable.

The reason for this limit is down to insulins unique characteristics: it isanabolic at rest and anti-catabolic (preventing protein breakdown) post-workout. Immediately after exercising protein breakdown is halted withinsulin and during normal meal times, building muscle can begin withthe creation of an insulin spike.

This is not a way out of exercising. Workout is essential (obviously),the insulin spike technique is only effective as a supplementary tool to amuscle-building weights program. Without the exercise your excesscarbs will not get burned off and they will immediately be converted intoenergy stores as fat.

To sum it up, for the best effect take 0.8 grams of a 50/50 blend ofdextrose and maltodextrin per kg of body mass. Maltodextrin anddextrose are very easy and cheap to get hold of.

2. Stopping Protein Breakdown

Prevention of further protein breakdown post-workout, while a complexprocess, has a simple starting point. The answer is insulin. With thecreation of your insulin spike you are also simultaneously halting proteinbreakdown. The other essential aspect alongside your carbs however,is protein itself. This repairs your broken muscles, builds your musclesand also aids in the halting of protein breakdown. The guideline forprotein ingestion post-workout is 0.5 grams of protein per kg of bodymass.

The blend of carbs with protein creates a situation whereby insulinlevels are boosted to over twice the amount than if carbs alone wereingested. Maximize potential. The other benefit to your insulin rise isthe effect it has on your blood vessels opening them up so nutrients,amino acids and carbs get to your muscles faster for a more effectiverecovery. Your insulin spike is absolutely post-workout.

3. Increasing Protein Synthesis (Muscle Building)

The final element is the increase of protein synthesis. Important inrecovery because if muscle building isnt the result of this whole process


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then your goals are not realized.Post- workout protein synthesis stays the same or elevates very slightly,so no worries about it dipping hideously low.

What we want, though, is to crank it up to a maximal level. Again,insulin comes into play. For even better results then you must do morethan simply elevate insulin levels.

The amount of essential amino acids your muscles have access to isthe other essential part. You can get these through BCAAsupplementation getting essential amino acids to your muscles andgetting a huge boost in protein synthesis. With just insulin, proteinsynthesis increases by up to 50%. Throw in BCAA supplementation andyour increase is 200%. But with both insulin and BCAA supplementationprotein synthesis is vastly increased by a figure of up to 400%. Nowthats maximizing recovery!

One More Thing That You Should Note That Aids In Recovery.

Muscles tissues are torn up and broken down after a workout you aregenuinely damaging them to make them bigger, more powerful and

more healthy. In this exhausted state your body needs help. Fluids willbuild up to transport immune cells to the damaged muscle fibres; whilstthis process is very effective, a byproduct is an unwanted build up offree radicals. These are chemically unstable and will bond to almostany material they can further breakdown muscle tissue and greatlyinhibit effective recovery. Anti-oxidants bond strongly to free radicalsremoving their potential to bond to your muscle tissue so they are agreat supplement to be aware of.

Supplements You Can Use In Your Protein Shake ImmediatelyAfter A Workout:

Whey Protein

Probably the best kind of protein for creating your insulin spike andbuilding new muscle. Follow the guideline of 0.5 grams per kg of bodymass. It is true that there arent any major problems caused by


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ingesting too much protein but long-term studies do show that over timeit has a detrimental effect on the liver and kidneys especially. Eitherway, in the short-term, better too much than too little.

Dextrose and Maltodextrin

These are also very important in creating your insulin spike. Rapidlyreplenishing glycogen stores, they have dual purpose. Cheap andwidely available, they are well worth your time. Guideline 0.8 grams ofcarbs per kg of body mass.

To gain muscle faster this is also vital.

Creatine

If creatine is present in the blood when you create your insulin, thecreatine gets shoved into the muscle with your insulin increasing ATPenergy stores quicker than letting your body replace it by itself. Theright combinations really do work wonders.

Anti-Oxidants

Anti-oxidants will reduce stress o your muscles. They act as the buildingtwo enzymes which control free radicals, thus not allowing them tobreak down your muscle tissue. Anti-oxidants supplements includecoenzyme q-10, Vitamins E and C, and zinc. There are plenty morehowever and they are also widely available from health stores andfitness centers.

L-Glutamine

Many say this is incredibly effective; a lot of glutamine, however, isprovided to your body in whey protein and red meat. See if it works foryou.


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So what do I put in my shake?

You need to start with a base. Firstly, we want about a pint of water:

rehydration of your cells is incredibly important. Your supplementsdissolve in the water and are thus absorbed much quicker for fasterdelivery and quicker recovery.

No we need to bulk up the shake. Add your carbs at the ratio of 0.8grams per kg of body mass (1:1 split of maltodextrin to dextrose for fastabsorption and to help you crate your insulin spike).For your protein synthesis and active muscle building you want to throwin 0.5 grams of protein per kg of body mass. This also works with thecarbs to increase the effect of your insulin spike

There you have your base essentials for a post-workout shake. Ofcourse, as we have discussed, various supplements can aid you in yourrecovery and subsequent training performance (and physical results).Listed are a few good additions starting with the most effective down tothe lesser important (but still useful) supplements:

BCAA to really crank your protein synthesis, in powder or tablet formthis supplement will show fast and noticeable results.

Anti-oxidants will greatly cut down your recovery time and that feeling ofcomplete exhaustion. Theyll also markedly decrease the inhibitingeffect of the damaging free radicals after your workout.

Creatine works wonders to replenish your stores of ATP quicker thanyour body can on its own. This is great especially if youre not comingout the gym to have a proper rest, say if you have to go spend the dayat work or do further training later in the day.

L-Glutamine can really work for some; it is though quite a controversialtopic. This amino acid is provided in your diet and in whey proteinsupplements but give it a try, see if it works for you.


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1 - 2 Hours After Workout

This must be a proper meal. Not a snack, not a fix, not a shake. Again

we look for training specific healthy foods. The options here are tocreate another insulin spike for the anabolic advantages at rest, or to gofor slow burning GI carbs with some protein for a more gradual butassured process of natural muscle building.

Many will say avoid the insulin spike here, create when you wake upand immediately after workout when sensitivity is at a peak this givesyou your max of two per day and ensures you wont put on unnecessary

fat or decrease your insulin sensitivity. What works best for me is acompound meal of slow burning carbs and some protein to build thatmuscle. A healthy mix.

That is it for your meal, its not as complex as your post-workout fix.Basically, you want a fairly large healthy meal that forms part of abalanced diet. As long as you get energy in there for your muscles touse for growth, and protein as the building blocks of growth; theres noneed to stress it.

Slow burning carbs that have a low GI include:

PastaWholewheat and wholegrain breadsSweet potatoes which are also just really healthyNormal potatoesBrown rice and rice with husksVegetables

And for your protein:

Chicken breastsLean beef

Any kind of fishEggsNuts which also have essential fats in them, especially almonds

Always remember, rehydrating is a vital part of any training diet andshould be sipped throughout the day and especially taken with meals.This is especially important for athletes using creatine or caffeinesupplements which dehydrate the body.


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During Workout Nutrition

Of your training diet, this area need be the least focused. Its nowherenear as important as pre and post workout nutrition and some guysdefinitely pay far to much attent

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