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Archive for November, 2013

12 Bodybuilding Lies That Won't DieWe’ve each been given advice from well-meaning lifters that we later find out to be untrue. This article explores false muscle building beliefs that continue to be passed around.

When you’ve been around lifting as long as I have you tend to see the same muscle building myths passed around over and over again, ad nauseum. (That means to a ridiculous degree, for those of you keep score at home.)

While times change and lifting trends come and go, the following bodybuilding lies never seem to die. In this article I will do my best to put them to rest, but am certain that 10 years down the road they will still be going strong.

12 Bodybuilding Lies That Must Die

Lie #1 – You don’t need to get strong to get big

Lifters don’t need to use strength-centric training programs, or to try and set new one rep maxes each time they hit the gym. They do need to get a lot stronger than they are now. There are no weak top level bodybuilders. These guys are all very strong, even though they may not think so.

Progressive overload drives gains, regardless of the training protocol you use. You can’t simply train for a pump, or use rest-paused sets, without eventually adding weight to the bar in some form or fashion. The body will adapt to the demands of any approach very quickly, and will have no reason to grow unless more resistance is added over time.

I’ve trained with some of the best natural bodybuilders in the business over the years, and to a man, they all have rock solid strength levels. This tells us that if we want to get big – really big – we’re going to have to put some weight on the bar sooner or later.

Lie #2 – You can get as big as a pro bodybuilder without steroids; it just takes time

This is complete and utter nonsense. I don’t care how much you “believe”, and how hard “you work”, it ain’t happening.

If you think I’m limiting you then it’s time to attend a drug tested natural bodybuilder contest. These natural pro competitors have been training for 5, 10, 15, and 20 plus years. They train harder than most of us will ever train, yet remain light years behind the size of IFBB pros.

In fact, most pros I know (of average height) are lucky to reach 180 pounds ripped. The majority of pro natural bodybuilders I’ve met compete between 170-179 pounds. The best of the best manage to creep towards 185-190 pounds, or a hair over, but anything beyond that is natural fantasy land unless you are 6 foot tall and one of the best in the world.

Natural physiology prevents the accumulation of insane amounts of muscle tissue. The body is not built to expand to infinity, like some oversized balloon.

Bodybuilding Lies

Lie #3 – You need to live in the gym to make progress

Want to know what I think? If you can’t get it done in 60 minutes of training, you have no business working out longer than that. What’s the point? If your gym efforts suck and leave you wanting to train more, maybe it’s time to focus on quality before quantity.

Are you maximizing every set? If not you need to be. What’s the point of performing a set if you’re not trying to turn it into a productive, muscle building effort?

Make every set count, and run with a consistent and tight rest between sets. Do your work, stay focused and you likely won’t need more than an hour of lifting – 75 minutes tops – per training day.

Lie #4 – You need to bulk like a pig

Unless you are underweight, the most amount of muscle mass you can expect to put on during your first year of training (naturally) is about 16 pounds, give or take. This number decreases by about half each subsequent year of training.

I can’t tell you how many times I’ve seen guys start a bulk, gain 30-40 pounds in 6 months, and then complain that bulking only makes them fat. Then they immediately jump back to a cut. This cycle of futility is often repeated several times.

Insanely aggressive bulks are foolish and unnecessary. They only lead to rapid fat accumulation. You should be bulking in accordance with your gains expectations. If you want to add 15 pounds of muscle during your first year of training, aim for about a 22-25 pound total bodyweight increase during this timeframe.

Lie #5 – To get big you need to follow the current programs of the pros

This makes no sense. How a bodybuilder trains now has nothing to do with how they trained during their early years. Current programs are usually structured to target specific weaknesses, bring up lagging bodyparts and push a body that is reluctant to grow into gaining even more size.

The top pros evolved their own system of training over the years to…(wait for it)…fit their own needs. If a program is based around a bodybuilder’s current needs, it is safe to say that it is not designed to maximize your current needs.

If you really want to know how to train at the beginner to intermediate stages of lifting, find out how these guys trained during their first several years in the gym. Believe it or not, even Arnold utilized a fullbody workout to build his base, and not the “Arnold volume program” that everyone is so fond of talking about.

Lie #6 – You must use a bodypart split to grow

The idea that full body workouts or upper/lower splits are somehow inferior because they are not currently en vogue is a travesty.

Yes, naturals grow on splits. My point wasn’t to imply they didn’t. But just because splits work, and can work well, doesn’t mean that full body workouts should be dismissed. This is simply abhorrent logic.

There is strong evidence that reveals protein synthesis levels return to normal (baseline) after 48 hours. This means that if you are using a split workout, each body part is likely to be put on ice for 5 days until it is trained again. By using a fullbody workout you can stimulate a muscle more frequently and keep protein synthesis levels elevated to a greater average weekly level. This could potentially yield slightly better gains.

Bodybuilding Lies

Lie #7 – There is no overtraining, so you should just man up!

If I had a dollar for every time I heard someone proclaim “there is no overtraining”, well, I would have a lot of money.

Here is some logic I want you to consider…just because overtraining might not exist, or is hard to achieve, doesn’t mean you need to train like a madman. The body can take a lot of punishment, but this doesn’t mean it’s necessary for growth.

Train smart, and focus on progress. Progress should always trump punishment. The point of training isn’t to cripple the body, but rather to challenge it during each workout.

Lie #8 – You should switch how you train when trying to lose fat

High rep ranges are for cutting, right? Wrong. This myth will never die.

You should train about the same way on a cut as you do on a bulk. If you switch to using lighter weights while dropping calories, you are signaling to your body that some of the extra muscle is not needed.

If you want to hold on to existing muscle mass, continue to train for progressive overload. It doesn’t matter if you lose some strength while dropping the fat…keep trying. Do what you can do.

Lie #9 – A pump equals muscle gains

It doesn’t. You can get a muscle pump from doing many things. Try locking your elbows and holding your arms at your side parallel to the ground for several minutes. You will get a muscle pump. Is this building muscle? No.

Armies of lifters have never trained for the pump yet have made incredible gains. A pump is non-essential. It’s neither necessary, nor is it a bad thing. Some muscle groups “pump” more easily, while others are stubborn.

Train for progression using conventional hypertrophy ranges. This is the long term key to gains. A pump using light weight is nothing more than an illusion. It might be painful, and you might feel exhilarated, but if you don’t start adding weight to the bar your body will adapt to this method very quickly.

Lie #10 – All big and strong lifters understand the essential rules of training

This might offend a few seasoned lifters, but it’s the truth. You don’t have to understand the true engine that drives gains to make decent progress.

I’ve met many advanced lifters who like to focus less experienced trainees on things that are non-essential. Most times lifters like this have adopted a certain dogma, or set of beliefs, that they believe to be better than everyone else’s. This often results in confusion for beginning lifters who are seeking information from them.

One experienced lifter will advocate supersets as the be all, end all, while another pushes time under tension. Another one low volume, while yet another high volume. Each of these lifters means well, but they fail to see what they have in common: consistent effort, great improvements in strength, proper food intake, patience, etc. This is the real magic.

When someone tries to sell you on their “magic secret that will re-ignite gains”, take it with a grain of salt. Tools obviously can help, but rarely is one advanced training technique or training principle “magic” compared to another.

Bodybuilding Lies

Lie #11 – You should never eat more than 150 grams of protein per day

At one point there was a study (or studies) revealing that for muscle building, you really don’t need to eat more than 150 grams of protein per day to build muscle.

Here’s the thing: just because the average lifter may not need more than 150 grams of protein per day to build muscle doesn’t mean they should never eat more than 150 grams of protein per day. There are several reasons to eat more protein.

First, there is no harm in playing it safe and eating a little more protein, say 180-220 grams per day. Just because some science guy in a white coat tells you to never eat more than 150 grams per day doesn’t mean you can’t eat a little more just in case. We are in this game to build muscle, not to play it safe. If you’re like me, you would rather eat a little more protein each day just as an insurance policy.

Second, if you are eating a lot of food each day it makes sense to balance your macronutrient intake just for the sake of convenience. An early 20-something lifter that requires 4,000 calories per day to grow doesn’t need to stay chained to 150 grams of protein and 600 grams of carbs. It makes perfect sense to eat with a little more balance, say 200-250 grams of protein and 500-550 grams of carbs.

Lie #12 – You need to frequently deload

This is a modern myth, but it is gaining steam rapidly. You don’t need to deload every 4 weeks. You don’t even need to deload every 8 weeks if things are running smoothly. The lifting community is rapidly becoming obsessed with the deloading process, and I see many guys deloading more than they need to.

For those of you on a more straightforward type of training program, meaning you are not using a form of training that involves extended periodization or peaking, or are not on a program that aims for planned overreaching, you should deload when you feel like you need to deload.

When you feel fatigued, beat up, or just mentally in need of a break, insert a light week or week off from training. One week off every 8-12 weeks isn’t going to hurt anything. These types of deload weeks can be good for recovery.

You can certainly training longer than 8-12 weeks without a break if your body feels fine. There is no need to deload when you are feeling great and rocking the progress. Bottom line…only deload when you feel you need to.

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Bored with the same old workout grind? Inject some new life into your training and build old school muscle with these 10 forgotten, but potent bodybuilding exercises.

Maik Weidenbach is the creator of Maik’s German Body Engineering and the author of the books, 101 Fitness Myths and 30 Secrets for Bigger Arms.

I wrote this on throwback Thursday, and decided to travel back to a time long ago before people brought cell phones to the gym floor and when TVs did not dominate the gym experience.

This was also a time when everyone trained legs and people spent more money on food than on supplements. As they said in Goodfellas: “It was a glorious time.” OK, I’ll stop ranting now. I sound like my dad…

It was also a time when I could observe some interesting and unique exercises at the gym. Unfortunately, many of these movements went the way of the dodo bird. But unlike exercise fads, these forgotten exercises really had value, and could help any bodybuilding routine.

So in an attempt to reanimate these dead exercises, here they are in no particular order. 10 exercises you’ve never heard of but should be doing.

10 Forgotten Bodybuilding Exercises

1. Zercher squat. Zercher squats are named after Ed Zercher, a strongman from the 30s. They are actually one of my favorite ways of squatting because they allows taller athletes to get more hip flexion and glute activation without too much spinal pressure.

Stand in a wide squat stance and hold the bar in the crook of your arms. Squat down, leading with the hips. Press upward from the heels while keeping the chest up (if you do not do that you’ll fall).

In a way Zercher squats are similar to the goblet squat, but they allow you to handle more weight. Personally, I wrap the bar in a towel, but then again I am wimpy.

Zottman Curls2. Zercher deadlifts. Zercher deadlifts are similar to the Zercher squats. You hold the weight about shoulder width apart, and in the crook of you arms. I like to cross my hands in front of me, but that is not a must.

Then perform a mix of a good morning and deadlift while holding the bar close to the chest. Focus on your glutes traveling backwards while your upper body reaches parallel. You can even sell this lift as a “core” exercise!

3. Squat push press. The squat push press is rather self-explanatory. You basically set up for a front squat,  but with a wider grip. Perform a quarter squat downwards and thrust the weight overhead.

Simply a great whole body exercise.

4. Jumping lunges. Jumping lunges can be done with your bodyweight alone. They make for a great finishing move for leg workouts.

Make sure your feet touch in midair, and try a soft landing with an immediate push off. (Easier said then done when you are 230+ pounds.)

5. Squat jumps for calves. Granted, my calves do grow easily, but I still train them. Nothing gets them as sore as a squat jump.

Here you basically take a light barbell and squat downward in a controlled manner. Explode on the way up, finishing on your toes while flexing the calves.

Often, I combine theses with heavy calf raises at the leg press for about 20 reps. Enjoy the limping afterwards!

6. Behind the neck pull down. Disclaimer: if you can’t do a set of wall slides without your elbows/forearms coming off the wall, you do not have the flexibility to do behind the neck pull downs.

Behind the neck pull downs have been shunned since they can cause damage to the rotator cuff if the athlete lacks said flexibility. Once cleared, however, they are a great finishing exercise for any back workout.

Behind the neck lat pull downs allow for a good squeeze in the lats. They help develop the smaller muscles in the back such as the rhomboid, teres major and the posterior deltoid. This development helps to create more detail in the back.

7. One arm T-bar rows at different angles. Most gyms have banned the T-bar altogether, which is a rather sad development. You would often see people overestimating their own strength and thereby going too heavy. This would results in partial, jerky motions and no lat stimulation whatsoever.

One arm T-bar rows are a great way to get a deep stretch into the back, and you can position yourself at different angles toward the bar. If you stand with the body being aligned along the bar, you will stimulate more of the lower lat.

If you stand at a 90 degree angle toward the bar and keep your elbow out, you will be working more the smaller muscles of your back. You can also make this a fun mechanical drop set by switching to the stronger stance once you are fatigued.

Behind the Neck Lat Pull Downs

8. Floor press. The floor press is a true measure of upper body strength. It shows who really has pressing power.

Set the bar at the lowest safety level at the power rack, and get under it. This should be about 15-18 inches above the floor. (If your gym doesn’t have a power rack, change gyms. Seriously, as it means that you train at Bally’s or Planet Fitness.

Choose a wide grip and press the bar from a full stop position to full extension. You should treat each rep as a single, making sure you achieve a full stop at the bottom and the top.

9. Zottman curls. Zottman curls are a great exercise for people like me who struggle with long forearms and weak wrists. This condition results in puny arms, since the brachioradialis never gets stimulated.

You perform a regular curl during the concentric phase. Twist the hand at the top of the movement and lower the dumbbell into a 3-4 second negative reverse curl. This will allow you to overload the reverse curl part of the exercise without compromising form.

10. Drag curls. This does not refer to your choice of clothing, but to the actin of dragging the barbell along the body. You do this during a drag curl instead of having it out in front of your body.

This will make for a better contraction on the top. I usually go about 30% lighter than on my regular barbell curls.

There you have it, 10 ways to spice up your training.

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Struggling with your ability to do push ups? No problem! This program will help your push ups and overall upper body strength by increasing frequency and intensity.

How To Improve Your Push-ups in 8 WeeksBrad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

The push-up must be the MOST popular exercise known to man and child. Who didn’t grow up knowing full and well what a push-up was? It was and still is a true upper body test of muscular endurance and stamina. Adopted by the military what seems to be since the beginning of time the push-up has ebbed and flowed its way throughout the fitness realm for decades.

Now with the pendulum swinging toward more functional fitness and bodyweight training, the push-up is making its way back to its rightful thrown as one of the greatest (but still underutilized) exercises around. A perfectly executed set of high-rep push-ups is an impressive act of endurance, stability and core strength.

The benefits of including push-ups in your arsenal cannot be overemphasized. Bodyweight training is the true test of functionality and ability combined with other such moves as pull-ups, dips and various forms of jumps. Your ability to push the majority of your bodyweight from the ground is testament of body control and authentic strength. Plus, it doesn’t hurt to build a big, broad chest in the meantime.

What if your goal is to increase the number of push-ups but you find yourself lagging in the reps department? Part of a full-body program or tacked on to the tail end of a chest routine, challenging yourself on push-up will pay big dividends. So, invest in the eight week program below and get ready to master the time honored push-up.

8 Week Push-Ups Program

Weeks 1 and 2

This program will assume you can perform a few push-ups with good form – around 10 or 20. The first step is to give yourself a quick pre-test. Perform as many as you can practicing proper technique and record your results. This will be your baseline to work from. If you are training your chest, shoulders and triceps with a traditional weight training program, perform your push-ups on a few days after that session.

  • Perform push-ups at least twice per week.
  • Choose a higher number to perform a total number of reps – about four times your max. For example, if you did 15 push-ups for your pre-test, then shoot for 60 total reps for each session. No matter how many sets it takes for you to reach it, go for 60. You may do 15 on your first set, 10 on your next, 8 on your next and so forth. Keep going and with each session, aim to decrease the number of sets as you progress.
  • If you want to add in some assistance training be sure to include bench press, close-grip bench press, shoulder press, front raises and dips to name a few.
  • Always make sure you are executing proper form: a tight midsection and no bowing of the back. Once your form starts to break down, end the set. Don’t cheat yourself.

Push Ups

Weeks 3 and 4

Now it’s time to up not only your reps but also your frequency. Increase your push-up program to three times per week. One of these days may land on a chest workout day. That is fine – you may be a bit weaker but that is no excuse to quit. If anything it will push your muscular endurance further and you will only benefit in the end.

  • Perform push-ups three times per week. Don’t worry about strength as it relates to your chest training workouts.
  • Now, increase your total reps even further to around 50%. So, for the example above your new total number of reps to shoot for is 90. Again, do as many sets as it takes to get to that new goal.
  • By now some assistance work as mentioned above will come in handy.
  • Rest as long it takes for you to recover. This may not have to be very long – one or two minutes tops.
  • Keep form and function in check.
Weeks 5 and 6

You will again increase frequency and total rep count. Additionally, you will incorporate some different hand placements such as shoulder width, close- grip and wide. This will not only add variety and break the monotony but it will also challenge your body to react differently and adapt accordingly.

  • Increase frequency to four times per week.
  • Increase total reps by another 50% of your original number. For the above example’s sake this would be 120.
  • Experiment with different hand placements. At this point you should be getting rather proficient at push-ups so adding some variety shouldn’t be a problem.
  • Because of the high volume and added techniques, this is a crucial time to reassess form and adjust accordingly.
Weeks 7 and 8

As you start to see the light at the end of the tunnel, you will again increase total reps and frequency one last time before your big test. At this point you should not only see significant gains in stamina and endurance but also a broader looking chest (not a bad side-effect). Also, your ability to recover should be improved as well.

  • Increase frequency to five times per week.
  • Total reps will increase another 50% based on your original number – 150 keeping with our example above.
  • Continue to utilize the different hand placements.
  • If desired, experiment with feet-elevated push-ups, hands-elevated push-ups and decreasing rest periods.
  • By now you should be at a point where you can perform quite a few high rep sets. Just be sure as you are challenging and pushing yourself to keep proper form.
Time for the Post-Test

After you have completed the entire eight week push-up program, take a few days off to fully recover before taking your post-test. Push away and record your new and improved result!

Other Factors to Consider

Core strength: Abdominal strength and stability is of utmost importance throughout the program. If your core is weak, you will begin to bow the back and fatigue faster. Be sure you are training your abs as well.

Weight loss: Holding onto extra, unwanted pounds serves you no good on your mission for improving your push-up numbers. Lose the excess baggage and reap not only a better push-up but overall better health.

Neutral push-ups: If wrist pain is a factor when performing the traditional push-up, try getting some neutral push-up handles or the Perfect Push-up kit. If none of those are an option you may need to revert to push-ups on your knuckles with a closed fist.

Believe in your program: If you don’t following through with whatever program you decide to use you will never get to your end goal. Invest your time and effort in a sound program and have to fortitude and discipline to see it through.

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Why train when it’s so much easier to stay at home, eat cookies, drink Dew and play Xbox. If you’re looking for a good reason not to lift, you’ve come to the right place.

Don’t feel like working out today? Feel free to borrow these 51 excuses.

1. My dog ate my workout journal and I can’t remember what I did last time.

2. Your cell phone battery is dead, you can’t find the charger and it’s far too dangerous to journey to the gym. Something might go wrong and you will have no way to alert the world that you need help.

3. Your favorite football team is playing the late game on Sunday and The Walking Dead is on tonight. You are running behind and simply have no time to squeeze in a workout in between all this TV.

4. There is only a half scoop of protein left in the jug and you feel like you are going catabolic! Why even bother lifting if you are 15 grams shy of your protein intake target for the day.

5. It’s Monday. All the bros are going to be curling in the squat rack and hogging up all the bench press stations. You can’t possibly get in a good workout with all these distractions.

6. All your good workout clothes are dirty and you refuse to head to the gym looking like a dork.

7. There is a heated Facebook debate taking place over post-workout nutrition and you don’t want to miss the name calling and scathing attacks.

8. Your training partner is sick and you refuse to train alone.

9. You spent the weekend binge eating, blew your diet, and don’t feel like facing yourself in the mirror today.

10. Crunches aren’t helping you carve out that six pack so there is no point in trying any more.

Tired

11. You just broke up with your girlfriend and she trains at the same gym. Running into her would just be too traumatic.

12. It’s raining outside, and your new Jay Cutler haircut might get ruined on the way to the car.

13. You missed a workout and now your schedule is off. You decide to take the entire week off from training so you can get your schedule back on track.

14. Someone just told you that muscle confusion is a must and that it’s time for you to change workouts. You have no idea what to do, so you decide to take the day off and stay home.

15. You ordered a new pre-workout supplement that is going to kick ass, but it hasn’t arrived yet. There is no way in hell you are going to lift until it arrive. Gains! All kinds of gains!

16. Your motivation is low, and you talk yourself into believing you will have a horrible workout.

17. It’s Saturday morning and you have a hangover.

18. It’s Sunday morning and you have another hangover.

19. Dr. Oz is coming on in an hour and will be talking about the latest fat busting miracle food.

20. No one thinks you are serious, so you decide to sit home and eat ice cream instead.

21. You just reached your latest goal and now have no idea what to train for.

22. You feel “too old” today.

23. The weatherman said you might get an inch of snow today, so you decide to play it safe.

24. You started dating “this hot chick” and set aside all your personal goals for a while so that you can creep her 24/7.

25. Working out is too hard, so you decide to switch to low fat and low sugar foods and just hope you feel better.

26. Your ___(insert any muscle name here)___ is stiff so why even bother?

27. That P90X infomercial was enticing, so you decide to order the DVDs and sit home until they arrive via FedEx.

28. You decide that you don’t want to get all bulky and muscle bound.

29. Someone just told you that your goals are silly, and being insecure, you decide to avoid the gym for a while.

30. You are worried that you might be addicted to endorphins.

Fatigued

31. Being a woman, you decide you don’t want to get as big as those IFBB pro bodybuilders.

32. Yesterday’s workout was hard, and you don’t want to overtrain.

33. It’s Tuesday and your new favorite movie comes out on DVD. Instead of lifting and watching in 5 times, you plan on staying home and watching it 6 times!

34. You can only train during the early morning, and it’s so quiet and dull that you just aren’t in the mood for it today.

35. You decide that the health and fitness lifestyle is too stressful, and that stress is a killer.

36. Your iPod isn’t working right, and you can’t possibly lift without your playlist.

37. Being busy, you decide that if you can’t workout for 2 hours a day, it isn’t worth it to you.

38. You look in the mirror and decide you’re too old to make any decent changes.

39. Some guy at the gym keeps trying to give you form advice, so you stop training until you can find another gym.

40. “I’m too fat.”

41. My workout just isn’t exciting. I think I will skip it today.

42. My co-workers think that the bodybuilding lifestyle is dumb, so I am dropping it to make them happy.

43. It’s too hot outside, too cold outside, too gloomy outside, too windy outside, too ___ whatever ___ outside.

44. Zumba looks cool. I think I might do that instead.

45. Someone told me that all of my favorite exercises are bad for my joints.

46. The equipment at my gym sucks. What’s the point?

47. I want to exercise, but have no money for a gym membership.

48. The old guys in the locker room never put on any clothes and it creeps you out.

49. I don’t have the right shoes for (squatting/deadlifting/Olympic lifting/running).

50. The gym parking lot is always packed and you don’t feel like walking 150 feet to the gym doors.

51. I’m running late and it just doesn’t feel the same. I’ll try again tomorrow.

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Can’t do a single pull up? No problem! This program will help to improve your pull up and back strength by increasing volume and training frequency over time.

One of the best (if not THE best) all-around muscle builders of the upper body is the pull-up and its abundance of variations. Arguably considered the “upper body squat,” the pull-up calls into action such a vast amount of muscle that it can single-handedly transform an average physique into one complete with a v-taper and superhero stature.

The pull-up is a true measure of upper body strength and stamina. How many individuals do you know can do a series of pull-ups? Not many. But I bet they all do pull downs, rows and every other variation of the aforementioned.

It shouldn’t be this way. There is something very impressive about the ability to do pull-ups. Sure, everyone works their butts off to increase bench press, squat and curling strength, but how many actually specifically focus on increasing pull-up performance?

Performing body-weight specific moves trains the entire body to pull, push, raise and lift itself for better overall strength, conditioning and endurance. Push-ups, dips, leg raises, box jumps, inverted rows and pull-ups train the whole body with little to no equipment and are true tests of ability and functionality.

It’s time to man-up, step up to the pull-up bar and begin your journey UP the road to a bigger, stronger, broader back courtesy of good ole fashion planning and hard work.

Below is an eight week training plan to increase pull-up performance, strength and, subsequently, giving your physique better balance, width and power. Oh, and save a few bucks for bigger t-shirts – you’ll need them.

Pull Ups

8 Week Pull-Ups Program

Weeks 1 and 2

If you are not performing ANY pull-ups at the moment, this program will start you from ground zero. Weeks 1 and 2 are “break-in” weeks in which you will continue your normal frequency of training back (for most this is about once per week). Additionally, you will start instituting a low rep/high volume approach to pull-ups, increase supportive and ancillary muscle strength and perfect form and technique.

  • Start with 20 total reps of pull-ups. No matter if this takes you 2 sets of 10 reps or 20 sets of 1 rep, reach the 20 rep goal no matter what. Take the necessary amount of rest between sets to maximize your strength and stamina.
  • Next, be sure you are performing other lifts to increase strength in the back from different angles such as barbell rows, dumbbell rows, inverted rows and rear deltoid and trap moves. This will help provide support and strength for all-around back strength and power.
  • Be sure not to overdo biceps work. Many trainees do too many angles for the biceps in hopes of more muscle. This can translate into too much energy and strength zapped from the biceps resulting in developing a weak point during pull-ups. Hit biceps hard with a couple of moves and end it.
  • Of course, be sure you are utilizing proper form and technique while doing pull-ups. Slight body English is inevitable, but too much swinging and swaying won’t do anyone any good.

Weeks 3 and 4

Now you will increase pull-up training to twice per week keeping the other heavy back lifting to once per week or whatever you were originally doing – twice per week is fine too. Not only will frequency increase but your total volume for pull-ups will increase as well.

  • Increase total pull-up volume to 30. Remember, no matter how many sets it takes, accomplish that new number. You should be able to get a few more reps with each individual set by now.
  • Frequency is increased to twice per week.
  • Try different grips such as close-parallel grip, wide, chin-up style (palms facing you), and shoulder width.
  • Continue with the other back strength training as mentioned above. Again, this can be once or twice per week. Just be sure they have a couple of rest day between sessions.
  • Since you are performing pull-ups twice per week, perform your other back exercises on one of those days. The other day will strictly be pull-ups.
  • Since you should be progressing, there is a temptation to loosen up form. Have a partner check your form and make you accountable.

Pull Ups

Weeks 5 and 6

Once again, you will increase frequency and total volume. Also, be sure to schedule weight training for your back on nonconsecutive days in relation to pull-up workouts. In other words, if you are performing pull-up workouts on Monday, Wednesday and Friday be sure that your back training day falls on one of those days.

  • Increase total pull-up volume to 40 reps. At this point it may seem a bit daunting that you keep increasing volume and frequency and feel like you can’t catch up. Have no fear; this continuous pushing forward is what progresses not only your body but your mind as well.
  • Frequency is increased to three times per week.
  • Continue to play with different grips. Be sure you are giving each grip its fair share of the pain – try not to stick with just one. This is yet another way to keep challenging yourself.
  • Again, be sure to schedule your back training days on one or more of the pull-up workout days.
  • Keep form in check.

Weeks 7 and 8

Finally, you will increase volume and frequency one last time. At this point you should be well adapted to the frequency and should see significant improvement in not only pull-up performance but also a thicker and broader back as well. Your stamina should show marked improvement as well giving you the ability to recover faster and have an overall stronger back.

  • Increase total pull-up volume to 50 reps. At this point you should be able to crank out quite a few reps per set. Gone are the days of one rep sets – now you should be able to finish all 50 reps in less total sets.
  • Frequency is increased to four times per week.
  • Continue utilizing the different grips.
  • Since you are at the end of the eight week program, now is not the time to give in to bad form. Keep your technique tight and end the set once form breaks down.

Test yourself

After the eight week program is completed take a day or two off and test your strength and endurance from when you started. Rep out, record and enjoy!

Other Factors to Consider

Lose weight: Any excess body fat can obviously hinder pull-up prowess. If you want to significantly impact your performance on the pull-up, losing some extra poundage is a must.

Strengthen your grip: A weak grip is another factor that can put a halt on your pulling progress. If this is a problem add in some grip work into your arm workouts and try to avoid using straps on most exercises to get your grip back.

Believe: If you don’t believe in the program (whatever program you decide to do) then you will get nowhere fast. Going from barely one pull-up to multiple reps per set isn’t an easy task. It takes discipline, a sound plan and honest, hard work every day, every week. The choice is ultimately yours.

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Everyone is doing bodypart splits so they must be best for muscle building, right? Jason Ferruggia says no. Find out how you can benefit from lower daily volume & greater training frequency.

Does High Volume Training Build More Muscle?Why is it that almost everyone you see working out in the gym does high volume bodypart splits? Today is Monday and in just about every gym in America that means it’s chest day. Tomorrow is back, Thursday is legs and Friday is arms…or something like that, I guess.

Why the lack of variety or rational thought? What is the need for all that training volume?

You need to understand that most forms of training have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s, sensible training programs started becoming less and less prevalent with the rapidly growing usage of anabolic steroids.

In the days of old, men like Steve Reeves and Paul Anderson trained with far more sensible, lower volume programs but these started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, bodypart splits were the widely accepted way for everyone to train for size and strength.

This type of training is not based on deductive reasoning but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed for hypertrophy gains.” Says who?

I can tell you for a fact that the University of Chicago isn’t wasting time examining the effects of Jay Cutler’s marathon workouts. There are no studies saying that you need 8-12 sets per bodypart to grow. In fact there are studies that show the opposite; that one set is just as effective as three.

Full Body WorkoutsThe proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that the level of GH increase is not enough to make any difference at all.

In fact, almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion from training is so minimal that it is not enough to make the slightest difference whatsoever.

For the drug free lifter who does not possess muscle building genetics quite up to par with the Austrian Oak, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically enhances your recovery time between workouts.

If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once.

Now instead of 52 growth stimulating workouts per year for each bodypart, you can now do 104. In fact, if your volume is kept low you can even get away with training bodyparts three times a week in certain situations. Now, which do you think will be more effective; 156 growth stimulating workouts per year or 52?

To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower.

There is no need to hit four sets of incline presses, flat bench presses and decline presses for your chest workout. Doing that is a form of neuroses; you think that you need to hit every angle and do and endless amount of sets to stimulate every last muscle fiber, but this is simply not the case.

The reason these training programs remain popular is because nobody wants to be told that they are wrong. Admitting your mistakes is something many people can’t do. It is why when something radically different is proposed, the high volume proponents get upset and offended. Nobody likes to have their ego bruised so they keep on doing and promoting the same old high volume workouts that they always have.

That’s fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get better results in a fraction of the time I will choose that option every time.

Cut your volume down, up your weights and intensity and get ready for the “what are you on” questions to start rolling in.

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Can cardio hinder muscle mass gains? What type of cardio is best for your experience level? Find out how to best incorporate cardio while building muscle.

How To Approach Cardio While Building MuscleThere is much debate and controversy on the subject of doing cardio while building muscle. Once and for all I am going to set the record straight. So without further adieu, here’s the real deal on doing cardio while trying to gain size and strength…

If you are a beginner who also happens to be a ripped ectomorph who has to fight for every ounce he gains (e.g. a classic hardgainer), I suggest that you lay off cardio almost entirely for at least 8-12 weeks. Get your training and diet down and pack on some size.

In that time you should be able to gain at least 15lbs of muscle if not 20+. After you have done that you can add in some cardio. I would start with three weekly sessions of twenty minutes of moderate intensity cardio; no intervals. Use a bike to limit the amount of eccentric stress or pounding on the joints.

And remember there are actually things known as real bikes that go outside, not just stationary bikes that people park themselves on to watch Oprah. Although, if you choose that route, get one with a well padded seat that will not lead to the death of your sex life.

If you are beyond the beginner level you should always be doing some kind of cardio on a regular basis, be it intervals, moderate intensity steady state, or low intensity, long duration steady state. Again, don’t limit yourself to machines indoors; get outside and drag a sled, run sprints, jump rope or play a sport. That’s a lot more fun anyway.

I think everyone should be doing something like this at least three days per week for at least 30 minutes. It’s healthy and prevents a host of health problems, not to mention that it keeps you in shape and looking good.

Contrary to what many people believe, cardio can actually be of great benefit to those looking to get bigger and stronger. Not only does it improve the cardiovascular system and thus improve the quality of your weight training workouts but it allows you to eat more muscle building calories while staying lean. To pack on 20-30 pounds of muscle you have to eat an inordinate amount of food. Doing some cardio will help ensure that you don’t get fat from all the excessive eating.

Bodybuilder Doing CardioThe bottom line is that everyone but absolute beginners should be doing some kind of cardio type activity at least three times per week for thirty minutes. This will not inhibit size or strength gains in the least but may actually enhance them. You should vary your activities and intensities as much as possible.

You can do cardio immediately after you train, although I prefer to do it on non weight training days or later in the day after training because I am usually too spent after lifting to give it my all on the cardio. Doing it on off days is usually a better option anyway because it serves as an active recovery activity and also gets you burning some calories on those days.

The purpose of doing cardio when trying to get bigger and stronger is to keep you lean, improve your insulin sensitivity and allow you to eat more calories. What kind of cardio will have the least negative effect on your size and strength gains? That’s a no brainer; walking.

The great thing about walking is it will not impede your progress in the least, the bad thing is that you have to walk for a bare minimum of 45 minutes to really burn a decent amount of calories and you will not elevate your metabolism much after walking. That is the great thing about interval training; it elevates your metabolism dramatically for long after you have finished your workout.

With that being said, I would still choose a good fast paced hour long walk on the beach over sitting on a stationary bike inside while pounding away on some brutal intervals. I despise intervals on a bike with a passion.

My ass goes numb, my balls go numb and I get a splitting headache. Not to mention that I am bored to tears within three minutes. Plus, I think we all do more than enough sitting and the last thing I want to do is sit some more while I’m supposedly “working out;” my hip flexors are tight enough already, thanks.

If you love to ride a bike then that is fine and you should do what you love. But for God’s sake, go outside and do it. People will actually get in their cars and drive ten minutes across town to walk inside a gym and sit on a stationary bike and ride it for twenty minutes and then drive home. Why not just ride your bike across town? I don’t get it.

So we have established that low intensity, long duration cardio (walking) is the best option for those who are concerned with any losses in size and strength whatsoever. This method was a favorite of many great bodybuilders such as Dorian Yates. Another option here, is to just go for a long slow/low intensity bike ride. Either one works great; but again I warn you to protect your nuts, aka get a good seat.

Next on the list is medium/moderate/high intensity steady state cardio. This kind of cardio is a little tricky because it can elevate cortisol and lead to losses in size and strength. To prevent this you need to be sure to limit the time spent doing this to 30 minutes, max.

Two days a week should be safe and three days would probably be ok for most people as well. It’s when you get into the 4-7 day per week, 45-60 minute marathon sessions that you see people at the gym doing (whose bodies never change in the least from one year to the next)all the time, that you get into trouble. If you limit your use of this method you should be ok.

Intervals

The good – intervals allow you to burn a lot of calories in a short amount of time and keep your metabolism elevated long after you finish doing them.

The bad – if you are training legs two or even three times per week, you can not do intervals more than once a week without overtraining. Let me rephrase that; you can but eventually it will lead to overtraining or at the very least slow down your strength gains.

You can negate this slightly by keeping your leg training volume extremely low and doing your intervals on the same day as your weight training. You can’t do five to eight sets of legs two or three days a week and 30 minutes of intervals on top of it. That’s a dead end road.

You also have to remember to do your intervals on your training days and not on off days like you might do with other forms of cardio because that will lead to overtraining much quicker.

Cardio and Muscle Building

The ugly – if you choose sprinting as your form of interval training you could get hurt; it’s an ugly truth that has to be faced. The thing that will lead to even more injuries is following faulty interval protocol advice.

Normally it is recommended to do 30-60 second intervals when they are being performed on a stationary bike. A lot of people take these recommendations and apply them to sprinting. This is a huge mistake! Nobody can sprint for 30-60 seconds. Ok, not nobody; but most average people can’t do it. World class athletes can sprint for that long, but not everyone else.

Don’t believe me?

Go try it. Warm up thoroughly and try to sprint for 60 seconds straight. Let me know what happens. We have all seen the Olympics and how winded guys are after sprinting the 100 which happens to last all of ten seconds. Most of us have seen guys run the 40 and not be able to catch their breath for at least a few minutes afterwards. And that takes five seconds or less. Not only is sprinting for 30-60 seconds impossible for most people but it also greatly increases the risk of injury.

When you keep your sprint distances and times very short, you decrease the risk for injury because you never hit top speed and instead spend most of your time in the acceleration phase. This phase has the least potential for injury.

For that reason, most people should be running 20-50 yard sprints. This keeps you at top speed for a very short period of time; usually little enough time to maintain form and not suffer an injury. When you run at top speed for too long the chance for a break down in form and thus an injury is greatly increased.

I would never recommend that a non athlete ever try to sprint for 30-60 seconds straight and you should never take that advice from anyone. It is faulty and dangerous. To further reduce your injury while sprinting, use adequate rest periods between sets. Also, running with a sled slows you down enough to avoid top speeds and makes sprinting much safer.

Bottom Line – Intervals are a great tool for getting ripped, however when your main goal is to get big and strong and just keep fat gain to a minimum, they should be used sparingly if at all. I would recommend sprints above intervals on a bike and even then I wouldn’t do them in true interval fashion but more of a traditional speed workout with short sprints and adequate rest periods.

This will still elevate your metabolism greatly and keep you lean. Just look at the physiques of Olympic sprinters for proof of this; that his how they train. Sprint, rest… no intervals.

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Unchain yourself from the boring treadmill and inject some fun into your calorie burning regimen with these 4 cardio suggestions from bodybuilder Brad Borland.

4 Fun & Unique Cardio WorkoutsThe holidays are upon us and so are the temptations that follow. Ever-expanding beltlines and dinner plates fill our spare time as we throttle back our efforts in the gym. That dream physique can wait until January, right?

Besides, who wants to drag our sorry carcasses on that dreaded treadmill one more time while holding onto that thin thread of hope that we will one day emerge victorious on our quest for the coveted six pack? I’ll bet tired, bored and weary describe your feelings toward cardio training.

Is it time to jump off the carousel of results-free cardio training and onto something not only more interesting and fun, but also something that you will actually do and be effective at finally stripping away body fat?

Although the temperature is dropping outside and relegating people to take cover inside, there are still plenty of options to tackle when it comes to keeping cardio fresh and exciting. Your short list of options doesn’t have to include the tiresome and stale staples we all know too well: treadmill, recumbent bike and some form of elliptical or stair-step machine.

Let’s break it down to not only what will be new and appealing but also will be even  more effective at burning fat in (wait for it) less time. Use this unique list as a guide for your renewed friendship with cardio.

Woman on TreadmillGo Outside of Your Box

Joining a specific group outside of the gym can be just what you need to kick start your motivation to lean up. These can include but are not limited to cross training, boot camps, hiking, rock climbing, CrossFit, obstacle courses and mixed martial arts. There are also plenty of organized groups for traditional activities such as running, biking, swimming, tennis and basketball.

The key is to get outside of your comfort zone and try something not only new but also that includes a sense of community. Trotting along on cardio solo can get draining and downright boring. Performing cardio in a group setting can increase motivation without feeling like work.

You will also get a heavy dose of accountability. As you develop friendships within the group, you will be expected to show up and perform. This translates to positive feedback and, in turn, will generate momentum toward your goals.

Find a Prize Inside

If you train at a traditional gym, there is no doubt the facility offers a wide variety of group classes. The days of Jazzercize and Jane Fonda-dom are over. Most gyms now offer intense classes that include CrossFit-syle cross training workouts, intense boot camps, kickboxing, suspension training classes, kettle bell classes and many other (more manly) options.

Worry not. Participating in a class or two a few times per week won’t stall your progress on the weights. You will only gain a new sense of functionality and lower body fat levels and you may learn a thing or two you can incorporate into your own resistance training program.

Most, if not all classes include beginner levels all the way up to advanced. However, don’t be embarrassed about being a newbie. When learning a new skill or activity, the mere act of starting something new can be intense enough to elicit the right amount of change.

Exploring more options right under your nose might be the long lost diamond in the rough you needed to accelerate your cardio efforts and peak a lagging interest. And most of all have fun.

Use the Familiar for Something New

You can easily incorporate cardio-style training into your existing program – literally. By utilizing some specific pieces of equipment, you don’t have to go far to get in your cardio without adding any more time to your workout. Sleds, kettle bells, cardio machines and some familiar exercises can be added during rest periods of traditional sets.

For example, you can pepper some less intense moves during rest periods of a chest workout. Without resting simply jump right into the cardio component listed, rest for a few seconds and continue with your next set.

Sample Workout
Chest and Cardio
Exercise Sets Reps
Bench Press 8 8-12
Floor Crunch 2 30
Incline Dumbbell Bench Press 3 10-12
Treadmill Sprint 2 30 secs
Parallel Bar Dips 3 15
Sled Drag 2 set length
Pec Dec 2 15
Push Ups 2 AMAP*

*AMAP = as many as possible

There are so many options and ways to interject some nontraditional cardio moves into your existing program. Be sure to start with something manageable and as you gain strength and endurance move up the intensity and duration and decrease rest periods.

Push Ups

Go It Alone

Finally, you can always take it outside on your own with a little organization and knowhow. Utilizing outdoor facilities such as running tracks, hills, off road trails and even playgrounds you can widen your pallet for more exciting cardio options.

High intensity interval training (HIIT) comes into play here as it can be applied to any and all forms of outdoor training. Hill sprints, track intervals, cross training and boot camp-style intervals can rev up any stale routine.

You can even incorporate traditional exercises with running. For example, for each “corner” or length of a track or trail drop and either do crunches, burpees or push-ups, then continue on with running until the next stop – then repeat. After 20 minutes of so, you will have had a significantly comprehensive cardio session without being bored to death.

An example:

  • Run at a comfortable pace for 100 meters
  • 20 push-ups
  • 100 meter run
  • 20 crunches
  • 100 meter run
  • 20 burpees
  • 100 meter run
  • 2 jumping jacks
  • Repeat series

Consistently changing up your options is a surefire way to reach your goals while having a little creative fun along the way. Try some of these outdoor activities three times per week preferably either after weight training or on their very own separate day.

Of course, diet plays a huge role in whether or not your abs will come out for Christmas but with a sound eating plan and a renewed sense of purpose toward cardio training you can bet on a leaner, more muscular you without the added boredom.

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This no holds barred article contains uncensored opinions on strength training, muscle building, diet and nutrition from many of the lifting industry’s top names.

101 Bad Ass Training, Workout & Bodybuilding Quotes

1. “Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe

2. “Biceps are like ornaments on a Christmas tree.” – Ed Coan

3. “The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” – Henry Rollins

4. “Sell yourself short on nutrition and you’re selling yourself short on maximizing your physique development.” – Ernie Taylor

5. “Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy

6. “Fortunately, there is a solution, and it’s not performing multiple sets of whatever cable Kegel exercise is being pushed as “The Answer.” Just a little hard, smart, basic work.” – Jim Wendler

7. “Your love for what you do and willingness to push yourself where others aren’t prepared to go is what will make you great.” – Laurence Shahlaei

8. “My old routine was McDonald’s on the way to the gym, coffee during my workout, Burger King and Copenhagen post-workout.” – Dave Tate

9. “If your waist measurement begins with a 2…EAT!” – SCStrong

10. “If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson

Bad Ass Quote

11. “I’m an extremist, and I hope to be remembered that way: noncompliant and an artist. I do not want to be remembered as a nice guy. I want to be the slayer of Bambi.” – David Dearth

12. “If a man tells you he doesn’t lift because he doesn’t want to get too bulky, then his testicles have been removed.” – Paul Carter

13. “For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger

14. “If you’re capable of sending a legible text message between sets, you probably aren’t working hard enough.” – Dave Tate

15. “Last time I checked, lifting theory has a PR of zero.” – Steve Shaw

16. “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” – Mary Anne Radmacher

17. “Don’t have $100.00 shoes and a 10 cent squat.” – Louie Simmons

18. “I’m sure you’ve all read the latest article on the popular muscle building sites about how to develop a fuller, thicker back with “these 2 NEW maximal hypertrophy igniting muscle shocking lifts!” The title lures you in, but when you get inside, you find a small man doing strange movements that make little sense and use almost no weight. They aren’t making him any thicker, and they aren’t likely to add slabs of lean mass to you either.” – Jordan Martin

19. “A champion is someone who gets up when they can’t.” – Jack Dempsey

20. “Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn’t matter when you start or finish, just start, no deviations, no excuses.” – Tom Platz

21. “If you can’t explain the essence of your program to a three-year old in 60 seconds, its too complicated. I’ve trained with Olympic medal winners and I can assure you, they don’t do anything mysterious, they just do the exercises better than we do.” –  Maik Weidenbach

22. “I’m the strongest bodybuilding who ever lived, I think.” – Franco Columbu

23. “There is no such thing as over training, just under nutrition and under sleeping.” – The Barbarian brothers

24. “The road to nowhere is paved with excuses.” – Mark Bell

Bad Ass Quotes

25. “As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be.” – Glenn Pendlay

26. “I don’t do this to be healthy, I do this to get big muscles.” – Markus Ruhl

27. “Some people like to live without too much risk. They’re satisfied leading a safe existence. This attitude of caution infiltrates into their goals. Every successful athlete – or businessperson – enjoys taking calculated risks. You have to. Especially in the gym when you’re squatting 500 for reps and you can’t get one more but grunt out ten. Your nose starts bleeding, you fall into the rack and that’s set one.” -Tom Platz

28. “I don’t believe in bodybuilders using steroids. If a man doesn’t have enough male hormones in his system to create, a nice hard, muscular body, he should take up ping pong.” – Steve Reeves

29. “I’m not sold on one diet philosophy. I’m sold on whatever will work for you.” – Dave Tate

30. “I always get suspicious whenever someone suggests that it’s the fruit in their diet that’s making them fat. I’ve seen a lot of crazy things in my time, but I’ve yet to encounter anyone whose admitted to polishing off a bag of apples while watching Dancing with the Stars…” – Shelby Starnes

31. “I’m not the kind of guy who tries to run between the drops. Sometimes you gotta get a little wet to reach your destination” – Erik Fankhouser

32. “Discipline is doing what you hate to do, but nonetheless doing it like you love it.” – Mike Tyson

33. “To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men”. – ‘Dr. Squat’ Fred Hatfield.

34. “Learn it all, then forget it all.” – Bruce Lee

35. “Sacking up is 90%.” – Steve Shaw

36. “Mediocre athletes that tried like hell to get good are the best coaches.” – Mark Rippetoe

37. “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Bad Ass Quotes

38. “Compare that to today. Today, we have the rise of the internet icons, guys who haven’t done a single, solitary thing in the sport actually giving opinions on training to other lifters. These are guys who never even totaled elite but own websites and set themselves up as experts and actually get interviewed for their opinions when the only thing they have learned is what some college professor told them. No practical knowledge, no trial and error, no accomplishments, and in many cases, not even an ounce of muscle mass. Who in the blue hell made these guys experts?” – Billy Mimnaugh

39. “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi

40. “The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment.” – Dorian Yates

41. “Most champions are built by punch the clock workouts rather than extraordinary efforts.” – Dan John

42. “There’s more to life than training, but training is what puts more in your life.” – Brooks Kubik

43.The bench press per se is not a risky exercise. When done right, it can help improve upper body strength and size. It’s only when form takes a back seat to numbers and when it’s grossly overtrained that problems result. Injuries occur in the shoulders and elbows when the bench press is overtrained, poor technique is used, such as rebounding the bar off the chest and bridging, no other exercises for the upper body are included in the program, and there are no core exercises done for the upper back. Quite often, it’s a combination all these factors.” – Bill Starr

44. “There is no reason to be alive if you can’t do the deadlift!” – Jon Pall Sigmarsson

45. “Regarding the mantra…”There is no overtraining” Just because you can handle large amounts of volume doesn’t mean it’s needed. That’s the crux of the issue. Just because the body can tolerate something doesn’t mean it’s a necessity for progress. This is simply poor logic.” – Steve Shaw

46. “Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!” – Wesley Silveira

47. “Once you can squat with 180 kilograms, your arms and shoulders will come along much more receptively…If you want big arms and shoulders, your first priority is to be sure that your leg/hip/back structure is growing and becoming powerful” – Stuart McRobert

48. “Don’t ever believe you have nothing to lose. There’s always something to be lost when you change something or try something new. Nothing is ever free. Not even experience.” – Paul Carter

Bad Ass Quotes

49. “Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries.” – Charles Poliquin

50. “You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic.” – Mark Rippetoe

51. “I would like to be the first man in the gym business to throw out my scale. If you don’t like what you see in the mirror, what difference does it make what the scale says?” – Vince Gironda

52. ‎”If you’re training hard and heavy with the goal of lifting something awesome, something is always going to hurt. Whether it’s your wrists, elbows, knees, hamstring, or even something ridiculous like a serratus muscle, one bodypart or another is always going to be giving you some bullshit. The elite athletes train in spite of or around those injuries. Sometimes they get worse, sometimes they get better, and sometimes they just get supplanted by another recalcitrant bodypart. Any way you cut it, something’s always going to be bothering you. Suck it the **** up and keep going.” – Jamie Lewis

53. “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” – John Wooden

54. “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

55. “Stimulate don’t Annihilate.” – Lee Haney

56. “The internal processes of muscle growth are seriously complicated, people devote their lives to it, but the external processes that kick it off, the things in your control can be distilled down to a few principles: Get stronger in the right rep ranges, eat appropriately, commit to the program and consistently work hard at it.” – Daniel Roberts

57. “There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.” – Mark Rippetoe

58. “I believe you should train with the program you believe in. I’m out of the “justify my program” business; follow the path that will lead you to glorious times, to quote Ramesses.” – Jim Wendler

59. “After being taught sets and reps and working at it for a length of time you can’t paint by numbers anymore. It must come from within. Any artist has an emotional contact with their work. A true bodybuilder doesn’t just build muscle he creates muscle. You can’t be a robot.” – Tom Platz

60. “Anyone under 200 pounds is a woman.” – Matt Rhodes

61. “Remember – If you want to beat the man, you’ve gotta out-eat the man!” – JM Blakely

62. “That’s the classic nature of people, though. We’ll skip the basics and get pissed when the sexy stuff doesn’t work.” – Martin Rooney

Bad Ass Quotes

63. “People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.” – Jim Wendler

64. “Well, I am a great believer in supercompensation. Short term overtraining leads to long-term success. I can hear the complaints about injuries, but, in truth, not too many of us suffer injuries that lead to surgery, according to those studies in the 1950′s. In fact, if you are not a druggie and have some common sense, I think you can afford to train harder than you think.” – Dan John

65. “I don’t eat for taste, I eat for function.” – Jay Cutler

66. “If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras

67. “And what I’m telling you now is not for you to go out and try the same ways I try, or not to even try my technique. Just put it to your personality, put it to yourself, and you develop your workout. Cause those books and things, those are other people’s gimmicks and hypes. Build your own gimmick and hype, and that’ll make you a better powerlifter. Not just doin’ it like James does it, cause if you try to fly off the building like superman you’ll be out there in the middle of the street.” – James Henderson

68. “You get one life. Live an interesting life. Do interesting things. Lifting is not that interesting in the grand scheme of things. If you have a chance to go somewhere you’ve never been, and it’s a once in a lifetime thing and you turn it down because you don’t want to miss lifting for that week, you are a F’n moron and should have your ass kicked 6 ways till Sunday. Lifting will always be there. Don’t miss out on the interesting things in life for some iron on the bar.” – Paul Carter

69. “Why so-called compound movements? Before I actually knew anything about proper training (and this is not to imply that I know even a fraction of what there is to know now), I realized that there was something, an indefinable something, that wasn’t “right” about a number of bodybuilders who trained in the gym where I also trained. (This is not to be misconstrued as a criticism of all bodybuilders. Many have a great deal of athletic ability and fine, athletic-appearing physiques.) One such man was an advanced trainee (in the sense that he had been training a number of years and had won a number of local physique titles). However, he was missing a certain athletic quality, a harmonious look. My brother put the finger on it when he observed, “He looks like a bunch of bodyparts pasted together. He’s all there, big and all, but the total picture looks awkward-no grace, no glow, no…” The point had been made.” – Dr. Ken Leistner

70. “It is harder to be a lifter than a bodybuilder…lifting is purely masculine whereas bodybuilding entails feminine traits. Bodybuilding reminds me of a woman getting ready to go somewhere. Can you tell me that greasing your body up and posing in front of a mirror is masculine? A bodybuilder puts strength secondary to his physique, whereas the lifter puts strength foremost because it is more masculine to do so.” – Doug Hepburn

71. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” – Mark Rippetoe

72. “Always remember this…there is only ONE recipe for strength. A secret recipe that was handed down from Sandow to John Grimek to Paul Anderson to Vasily Alexeev to Bill Kazmaier to me. Now I’m giving YOU that magical recipe…hard work plus proper nutrition plus time equals strong.” – Steve Pulcinella

Bad Ass Quotes

73. “Back in the 1970s, I ate a high-protein diet to get bigger and stronger. As a senior at Utah State, I weighed 218 pounds with eight percent body fat, and threw the discus over 190 feet. Then I got some advice from the people at the Olympic Training Center. I needed carbs, they advised, and lots of them. They pointed to studies done on the American distance runners. Being an idiot, I took the advice to eat like emaciated, over-trained sub-performers. It took years of high carbohydrate grazing to learn the evils of this advice.” – Dan John

74. “That’s a good weight…for a small woman” – Dorian Yates

75. “Did you ever notice those who criticize the strong or the elite are usually weaker or less successful than those they pass judgment on. And those who are strong or elite in their respective sports rarely condemn those who are not as strong or as successful as they are.” – Louie Simmons

76. “It’s a rare individual who lets themselves be steered by what they feel is their own passion.” – Dave Tate

77. “I never think about losing.” – Lou Ferrigno

78. “In my estimation; which by the way comes from 32 years of training and over 20 years of hands-on coaching, 99% of the weight trainees of the world have ‘real lives’. By ‘real lives’ I mean they have real life responsibilities / loves such as family, career, academic, spiritual, and social to name a few. The flip side of this is that most of the training information that these 99% use, comes from trainees who don’t have real lives – their only responsibility (or choice thereof) is to train, eat, sleep, and more than likely take steroids. Even some of the rare well-intentioned writers gleam most of their training info from these trainees. These programs or even toned-down derivatives of these programs will not work (or work very well) for you. Be honest. If you have been trying to make a program work for you that is based on the information derived from the 1% – is it really getting you to where you want to be? I know it isn’t.” – John Christy

79. “Far too many bodybuilders spend too much time exercising the smaller muscle groups such as the biceps at the expense of the larger muscle groups such as the thighs, and then they wonder why it is that they never make gains in overall size and strength.” – Reg Park

80. “At the end of the day it’s not a weight contest, it’s a visual contest. And it doesn’t matter what you say you weigh, if you don’t look that big then you don’t look that big.” – Dorian Yates

81. “The problem with many hypertrophy-based programs is that they leave out the strength component. You might get bigger as a result of the program, but if you don’t get any stronger you’re still a chump in my book. That’s right, I don’t care how big you are, if you aren’t strong you’re a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on. All show and no go. End of story.” – Jim Wendler

82. “They can crack jokes. They can sit back and analyze and criticize and make all the fun they want. But I’m living my life, I’m doing it. What are you doing?” – Kai Greene

Bad Ass Quotes

83. “Most powerlifters share some common defects, as a whole for whatever reason, LOVE to punish, beat and torture ourselves beyond the limits of mind and body. It is our spirit that prevails. This defect of intelligence and sensibility pushes us onto the next level, makes us better and stronger. We all have lifted sick and badly hurt,, When this subject comes up with normal people and other meatheads, we all have the prideful smile when we talk about lifting with a 100 degree temperature or a torn groin. Thank God that therapy doesn’t work on us.” – Kirk Karwoski

84. “You’ve got to block out all distractions when you train. Your focus has to be 100% into the rep. You’ve got to get into a zone. You know you’re in the zone when guys in the gym look you in the eye and then quickly turn away ’cause they see the fire. You’ve got to be all business.” – Mike Matarazzo

85. “On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means.” – Steve Shaw

86. “When I get closer to a show and have to back off from training and cardio, I use sex as an aid to help me burn calories. Look at it this way: The risk of getting injured is zero to none.” – J.J. Marsh

87. “I don’t feel sorry for those who lack the discipline to eat more.” – JM Blakely

88. ”You must understand that the workout does not actually produce muscular growth. The workout is merely a trigger that sets the body’s growth mechanism into motion. It is the body itself, of course, that produces growth; but it does so only during a sufficient rest period.” – Mike Mentzer

89. “When they get a 50-inch waist and a gorilla butt, it’s ugly looking – and I think bodybuilding has become ugly looking.” – Joe Gold

90. “I always leave the heavy ones for meets. They don’t mean shit in the gym and I’ll end up overtraining. That’s what I used to do when I was younger, but I could get away with it then. Overtraining is really common in powerlifting, just like bodybuilding.” – Ed Coan

91. “Your body, despite the science that says “X number of reps is better for this, Y for that” will get stronger if it is overloaded.” Dr. Ken Leistner

92. “NOT training everyday leads to more injuries! If you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don’t recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles equals injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can’t contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that’s when they are resting!” – John Broz

93. “I’ve made many good friends in bodybuilding, though there are few I’d trust to oil my back.” – Lee Labrada

94. “The longer I train, the less and less shit I do. The less shit I do, the stronger I get. The more I emphasize recovery, the stronger I get.” – Paul Carter

95. “Arguing about strength training theory is stupid, the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get shit done. I’ve been training for 20 years, and this is what I’ve learned.” – Jim Wendler

96. “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

97. “When I go out there onstage, I want to be more than just a blocky guy who waddles onto the posing platform. I want the girls to feel something.” – Tom Platz

98. “If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you’d start squatting every day.”  – John Broz

99. “The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand

100. “You can work technique all you want at 30 and 40 percent of your one-rep max using multiple sets and low reps, but technique is still going to be influenced by what’s on the bar. You may look good at 50 percent but 80 percent may look like shit.” – Dave Tate

101. “I also agree with you about the whole paralysis by analysis thing. Yes, you have to be smart in your training, and yes, you have to think it through and plan it — but you also have to chalk your hands, grab the bar and lift it. That’s where so many people go wrong.” – Brooks Kubik

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Forget the highly coveted six pack. Bodybuilder Brad Borland presents three intense abdominal workouts that will help you build a thick and illusive 8 pack.

3 Ab Workouts To Help Build An Ultimate 8 Pack

Let’s face it; having to read about another abs workout program is like trying to get excited about going to the dentist. Both sometimes seem to be more of a chore than finding anything remotely fun. And to make matters even worse, performing and maintaining a genuine abs routine is like buying new tires; not something you really like to spend your time or money on but you know deep down they will improve performance.

A necessary evil? Yes, but let’s change that!

Sure, diet is paramount when it comes to developing great abs for all to see, but you mustn’t forgo a solid and effective ab program to reap the maximum benefits from your efforts. It’s time to stop throwing in a few sets of crunches at the end of a workout with empty hopes that one day your eight pack will suddenly reveal itself through pitiful focus.

Stop kidding yourself. Draw a line in the sand and stop wasting time and energy spinning your wheels and adhere to a sound and effective plan of attack to boost gains for not only vanity reasons but also increase performance residually through other lifts. A solid core can be a key factor regarding strength providing improved balance and shoring up weak midsection stability during big lifts.

In short, a stronger core equals stronger squats, deadlifts and bench presses. Everything (power, strength, stability) is first derived from our core. If this area gets its due attention we have no choice but to reap reward in its execution. A tight, strong midsection creates whole-body strength and who would pass that up?

What makes up the abs?

The muscles of the abdominals comprise of several areas that flex, extend, twist and stabilize the trunk area. They sit on the front sides of the lower torso originating along the ribcage and attaching along the pelvis. Below is a quick look at each muscle and its function.

Rectus Abdominus: This is the coveted “six-pack” muscle – although it has more than six heads. This muscle flexes the spine and brings the ribcage and pelvis closer together.

Transverse Abdominus: This muscle is a deep muscle of the core which lies beneath the other muscles that is essential for trunk stability.

Internal and External Obliques: These are diagonal muscles that work to rotate the torso and stabilize the abdomen.

8 Pack Abs

Your 10 exercise abdominal arsenal

Below are ten key moves and their modifications to help you crunch, squeeze and pound your abs into tempered steel.

Leg raises

Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.

Bicycles

You can perform bicycles the traditional way by alternating sides or make it a bit more challenging by isolating one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.

Planks

Once you reach a level of several sets of 30 seconds with the traditional plank it is time for a new challenge. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance. Just be sure to keep your entire body tight and don’t let the weight “bow” your body.

Dragon flags

For the more advanced out there, try performing the dragon flag on a decline bench. This will take incredible strength and balance, but you will reap incredible benefits of more strength and stability once mastered.

Windshield wipers

Once you have the basic windshield wiper movement down it is time to up the intensity. Perform the movement as you would normally, but now place a small weighted medicine ball between your feet. It is a tough addition and requires serious strength and technique.

Side planks

For more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, deliberate motion sustaining good form and function.

Russian twists

If you find using a medicine ball or weight plate difficult with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength quickly so you may graduate up to using weight in the near future.

Crunches

The many forms of the crunch include performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest. You can also try weighted crunches by lying on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Be sure to hold the ends of the rope on either side of your head when performing this move.

Side crunches

In addition to performing traditional side crunches on a sit-up bench or on the floor, side crunches can also be performed on a Roman chair. Position yourself with your feet and hip contacting the bench while your upper body is suspended. Crunch your pelvis by twisting and bending your knees side-to-side.

Sit-ups

Sit-ups can be modified using a decline bench and holding a weight plate on your chest with crossed arms. This addition can be a bit of a challenge, so try it with a weight you can handle first.

Try one, two or all of the routines below for a complete ab workout in very little time. You can try one workout three times per week or use all three over a week. Be sure to rest no more than 20 seconds between exercises and after supersets. Always perform proper technique while performing each move deliberately and under control.

3 Ab Workouts For The Ultimate 8 Pack

Routine #1
Ab Workout
Exercise Sets Reps
Crunches on a Flex Ball 3 15
Hanging Leg Raises 3 15
Bicycles 3 20
Routine #2
Ab Workout
Exercise Sets Reps
Side Crunches on Roman Chair 3 15
Low Pulley Crunches 3 15
Windshield Wipers 3 20
3 Way Plank 3 20-30 Seconds
Routine #3
Ab Workout
Exercise Sets Reps
Dragon Flag 3 As many as possible
Superset: Straight Leg Raises and Bent Leg Raises 3 10
Superset: Russian Twists (3 x 10 each side) with Floor Crunch (3×15) * See Description
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The Anabolic Diet is a muscle building and fat loss eating protocol developed by Dr. Mauro DiPasquale as a method to induce safe steroid-like gains for natural lifters.

Complete Anabolic Diet Guide With Sample Meal Plan

The Anabolic Diet is a book/diet that was written/introduced into the health and fitness subculture in 1995 by Dr. Mauro Di Pasquale, a licensed physician from Ontario, Canada that has vested interests in sports medicine and nutrition. The Anabolic Diet is essentially Dr. Mauro Di Pasquale’s twist on a cyclical ketogenic diet (CKD).

Aside from his educational background in molecular biology and genetics and completion of his medical degree, Dr. Di Pasquale was a world-class powerlifter in the late 1970s. After he was finished competing he opened up his own practice to help athletes and even just lay-people achieve their health and fitness goals. The Anabolic Diet is one of his first compositions, and he has since written a handful of other pertinent books.

But just because the Anabolic Diet is one of his older works doesn’t mean it isn’t still useful today, if anything it has quite a few worthwhile principles behind it. This guide will delve into what the Anabolic Diet is, the proposed science behind it, how to start your own Anabolic Diet regimen, and answer some frequently asked questions about it.

What are cyclic ketogenic diets (CKDs)?

Before jumping into the principles behind the Anabolic Diet, it’s useful to have a rudimentary understanding of CKDs in general. CKDs are basically diets that focus on periods of low-carb dieting followed by a brief “carb loading” phase to restore glycogen.

Given that ketogenic diets are inherently very low in carbohydrates (generally <10% of total macronutrient intake) and higher in proteins and fats the body is diverted to utilize fats for energy since glucose stores are depleted. While ketogenic diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. [1]

The Anabolic Diet

Anabolic DietPrinciples behind the Anabolic Diet

While Dr.Di Pasquale asserts that the Anabolic Diet is not a ketogenic diet in the strict sense, it is still based around some of the same physiological principles. Unlike conventional dieting strategies that focus specifically on building muscle or burning fat for extended periods of time, the Anabolic Diet is a tri-phasic diet comprised of: maintaining, bulking, and cutting.

If you’re wondering why the program is called the “Anabolic Diet” it’s because Dr. DiPasquale believes that macronutrient manipulation and food choices he recommends are conducive to maximizing your endocrine system functioning. He has made the boisterous claim that the diet has “steroid-like” effects but that’s a bit overzealous.

Anabolic Diet phases

Each phase of the diet merely alters the caloric intake to support the intended goal of maintaining, gaining, or losing weight. The macronutrient composition of the diet remains proportional to the calorie content (we’ll talk more about macronutrient manipulation later). The length of each phase can be customized based on your current body-fat levels and your goals. A typical “cycle” may look like this:

Maintenance/”Induction” Phase (Weeks 1-4): Maintenance calorie intake, which Dr. DiPasquale suggests is 18 multiplied by your body mass in pounds. This is also called the “induction” phase because the program uses this period to accustom your body to the macronutrient manipulation behind the Anabolic Diet (which we will soon discuss).

Bulk Phase (length will vary based on factors described below): The bulk phase is a bit different in that the calorie content may need adjusting after a few weeks of trial and error. To establish your starting calorie intake for the bulking phase, Dr. DiPasquale suggests using your “ideal body weight (in pounds)” and adding 15% to that number. So let’s say our trainee in question has an ideal bodyweight of 180lbs, he would then be aiming to bulk up to ~207lbs.

The bulk phase basically lasts until this “overshooting” estimation is achieved, and Dr. DiPasquale believes the calorie intake should land between 20-25 calories per pound of the desired body mass (in pounds) each day. If you are gaining more than 2lbs of body mass per week you should back the calories down a bit. Contrarily, if you aren’t gaining much weight, you may need to bump calorie intake up.

This phase should ideally run until you A) achieve your desired ideal body mass + 15%, or you B) get over 10% body-fat.

Cutting Phase (length will vary based on factors described below): The cutting phase is pretty much the same as maintenance phase but with a slight drop in calories to achieve the desired weight loss each week. Dr. DiPasquale submits that a 500-1000 daily calorie deficit should be plenty. He also notes that weight loss of >2lbs per week is a bit too extreme and most of that weight loss will be muscle mass; aim for 1-1.5lbs per week.

To determine your daily calorie intake in this phase, take your body mass (in pounds) and multiply it by 18, then subtract between 500-1000 calories from that number.

This phase should be run until you achieve a desired body-fat percentage, preferably <10%.

Anabolic Diet macronutrient cycling

While the phases of the diet each have respective calorie intake goals, the macronutrient proportions inherent in the Anabolic Diet remain unaltered during all phases. Dr. DiPasquale has split the diet into two timeframes—Low-carb weekdays and high-carb weekends.

Weekday timeframe: Focus on greatly limiting carbohydrate intake (i.e. <30g per day) and increasing energy intake from fat and protein sources. Your macronutrient proportions should breakdown as about 60-65% fats, 30-35% protein, and the rest is carbohydrates.

Weekend timeframe: The weekends are meant to replenish muscle glycogen and help restore your sanity if you’ve been craving carbs. High-carb day macronutrients are pretty much the inverse of weekdays and breakdown as about 10-20% fat, 10-20% protein, and the rest from carbohydrates (60-80%).

Anabolic Diet

Purported physiology behind the Anabolic Diet

The Anabolic Diet is based primarily around the idea that very-low carbohydrate diets force the body to derive energy from fats and/or amino acids since glucose is scarce. The second notion behind the Anabolic Diet is that androgen production is correlated with saturated fat intake. [2]

However, literature seems to suggest that chronic high-fat diets can induce insulin resistance, which would be rather detrimental to the carb-loading phase on weekends of the Anabolic Diet.[3]  Moreover, the drawback to restricting carbohydrate intake during the weekdays is that insulin secretion will remain minimal and limit the anabolic response to meals. Keep in mind that insulin is a highly anabolic hormone, and it has been shown to propel the muscle protein synthesis response to meals beyond that of protein-only feedings.[4]

Anabolic Diet food choices

Dr. DiPasquale is pretty firm on his stance that saturated fats are a good fuel source and essential for optimal hormone production. Thus, for weekdays (low-carb days), he tends to suggest:

  • Fatty cuts of animal proteins (especially red meats)
  • Whole eggs
  • Full-fat dairy products like cheese, cream, butter etc.
  • Oils, preferably canola, peanut, flax, macadamia, olive, and coconut varieties
  • Nuts and nut spreads
  • Fibrous vegetables, especially greens like lettuce, broccoli, celery, etc.

Again, the key during weekdays is watching carb intake and keeping them in the 5-10% range of your total calorie intake. You likely won’t eat any starchy carbohydrates during the week due to the residual carb intake from other food sources.

Sample weekday menu (~2800 calories):

Meal 1
  • 3 Whole Eggs with 1oz Pepperjack Cheese cooked in 1 Tsp Oil
  • 2 Turkey Sausage Links
  • 10g Peanut Butter

530 Cals/36.5g Fat/36.5g Protein/2.5g Net Carbs

Meal 2
  • 4oz. Ground Pork
  • 1 Italian Sausage
  • 1.5 Cup Salad Mix

470 Cals/32g Fat/38g Protein/3g Net Carb

Anabolic DietMeal 3
  • 4oz. 93/7 Ground Beef w/1oz Pepperjack Cheese
  • 1 Turkey Sausage Link
  • 32g Peanut Butter

530 Cals/34.5g Fat/40.5g Protein/3g Net Carb

Meal 4
  • 5oz. White-meat Chicken Breast cooked in 1Tbsp Oil
  • 1 Turkey Sausage Link
  • 1.5 Cup Salad Mix w/1 Tbsp Flaxmeal
  • 21g Peanut Butter

500 Cals/30g Fat/40.5g Protein/5.25g Net Carb

Meal 5
  • 6oz 1% Cottage Cheese
  • 1/2 Scoop Whey Protein
  • 16g Almond Butter
  • 5g Flaxmeal
  • 1 Tbsp Oil

450 Cals/27g Fat/36.5g Protein/9.5g Net Carb

Pre/Post Workout Shakes
  • 1.5 Scoop Whey before workout
  • 2 Scoop Whey after workout

360 Cals/5g Fat/78g Protein/8g Net Carb

Daily Totals
  • 2840 Calories
  • 165g Fat of which about 40 were Saturated Fat
  • 265g Protein
  • ~30g Net Carb

Now for weekends (high-carb days), food choices aren’t as big of a deal so long as you’re eating sufficient carbohydrates. Dr. DiPasquale does recommend “backloading” carbohydrates and eating the majority of them in the latter hours of the day, but this isn’t mandatory. Some people may tolerate carbs quite well and can disperse them more evenly throughout the day. A sample weekend day may look like this:

Sample Weekend Menu (portions will vary based on your calorie intake):

  • Meal 1 – Pancakes, fresh fruit and an egg white omelet
  • Meal 2 – Pasta w/tomato sauce, chicken breast, and garlic bread
  • Meal 3 – Bagel with low-fat cheese and turkey breast
  • Meal 4 – Sweet potato and an extra-lean ground beef hamburger
  • Meal 5 – Shrimp tacos served over rice and beans

There are no strict rules on what you eat so long as you are achieving your macronutrient/calorie goal each day. Dr. DiPasquale just recommends certain foods for each timeframe to provide a template. The Anabolic Diet isn’t intended to omit certain foods or food groups. That being said, you will probably not be eating many grains or other starchy carbs during the weekdays, but you’ll have plenty of freedom for those foods on the weekends.

Anabolic Diet

FAQs about the Anabolic Diet

Q: If I’m a vegan can I still follow the Anabolic Diet?

A: Yes, but the low-carb phase of the diet will be a bit tricky since you can’t (or won’t) ingest eggs, animal proteins, dairy, etc. It will be rather cumbersome to try and eat enough protein this way unless you use supplemental sources.

Q: What supplements can I take while on the Anabolic Diet?

A: Pretty much anything you would take on any other diet can be used on the Anabolic Diet. However, it’s probably not wise/applicable to use mass gainers and other high-carb supplements during the low-carb portion of the diet.

Q: Will the Anabolic Diet really give me “steroid-like” muscle gains?

A: Not likely, just being honest.

Q: Is this diet safe for someone with high cholesterol?

A: If you have any medical/health conditions it is most wise to direct your questions to your physician.

Q: Does fiber count against my total carbohydrate intake?

A: The Anabolic Diet does not count fiber as a part of the “net carb” intake. However, fiber does still contain calories like any other macronutrient.

Q: Should I use a fiber supplement, like psyllium husks, during the weekdays while following the Anabolic Diet?

A: This is up to you, but if you’re not eating many fibrous vegetables it might be prudent to include a fiber supplement to maintain healthy gastrointestinal functioning.

Q: I feel very bloated and lethargic on the weekends after carb-heavy meals, what should I do?

A: You can try and increase meal frequency and distribute your carbohydrates out more or try eating the majority of your carbohydrates later in the day since you’re likely going to be relaxing/inactive at night anyway.

Q: Is it normal to feel “out of it”/sluggish during the initiation/start-up phase of the Anabolic Diet?

A: Dr. DiPasquale says it can take a few weeks for the body to adjust to the Anabolic Diet, especially if you are coming from a diet that was based around higher-carb intake.

Q: What should I do if I’m already over 10% BF and want to follow the Anabolic Diet?

A: Do it is outlined in this guide but simply skip the bulking phase. Once you reach your desired body fat percentage under 10% you can restart the diet and incorporate the bulking phase.

Anabolic Diet Wrap up

Dr. DiPasquale has gained a large following over the years, and much of that started with the influence the Anabolic Diet had on health/fitness subculture. While the diet does have some sound principals behind it, it does have a few drawbacks and may not be suitable for everybody.

As with most any other dieting strategy, it is wise to experiment and find what works for you and your body. Some people might flourish while using the Anabolic Diet and find it keeps them performing better, while others may do better on a more balanced diet that doesn’t have large swings in certain macronutrients.

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How To Naturally Increase Testosterone – With John Romaniello

Want to get ripped six pack abs? http://sixpackshortcuts.com/rd4j If you want to learn how to increase your natural testosterone levels and get the lean and …

https://plus.google.com 11/12/2013 17:25

Testosterone boosting drugs have become very popular among men suffering from low energy and low sex drive. However, new research links these synthetic testosterone drugs to increase risk of heart attack and stroke. Restoring your energy and sex life does not have to cost you your heart health! There are much safer and more effective ways to boost testosterone without the deadly side effects of drugs.

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https://plus.google.com 11/12/2013 0:12

Alcohol & Testosterone.  Who the hell invented THAT combination ?

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Health: New Warning About Testosterone Therapy « CBS Philly

http://philadelphia.cbslocal.com Wed, 06 Nov 2013 04:15:27 GMT

A new warning about a popular treatment that many men say makes them feel like Superman.

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Be More of an Alpha Male: Increase Testosterone | Muscle & Fitness

http://www.muscleandfitness.com Tue, 16 Apr 2013 20:04:49 GMT

Easy lifestyle changes to increase testosterone levels, which will turn your body into a fat-torching machine, raise energy and boost your libido.

Read more …

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A slowing metabolism (the body’s engine) that has us burning less fuel as we get older can mean keeping body weight stable can be a major problem. But the easy way to stay in shape regardless of age is to use the right type of exercises.

 

It’s time to bring the science of fitness and weight loss out of the dark ages and apply a new understanding of proper exercise’s impact on hormones and metabolism. The link between the two is one that cannot be ignored any longer because, if the body’s fat burning and fat storing hormones are not balanced you will gain weight even if it is on the inside (internally) where you cannot see it placing you at a higher disease risk.

 

The hormone having the most influence on our metabolism is the master hormone Human Growth Hormone (HGH). It is plentiful in our body before the age of 21 then we begin to produce less of it. By the time we are 40 nearly everyone is deficient in HGH and at age 80 our production has all but stopped.

 

This protein hormone affects the growth and repair of cells, bones, muscles and organs in all areas of the body. When deficient in HGH we experience accelerated aging and the symptoms include loss of muscle tissue and strength, weakening bones, decreased energy, an increase in body fat, decreased libido, a greater risk of disease and a lower life expectancy.

 

In other words, the symptoms we recognize as aging.

 

If you are attempting to lose weight and slow the rate of aging the most important thing you can do is to start a proper exercise program that contains big multi-joint exercises like the squat and dead lift. Your ultimate goal is to increase your metabolism which will increase the rate your body burns fuel 24 hours a day even when you are at rest. Think of it like putting your foot on the gas pedal of your car. We increase the revs and go faster.

 

That’s what you can do when you use these special exercises and perform them at the correct level of intensity (degree of effort used). Doing this will stimulate the release of the “fitness hormone” HGH which is the magic substance that will chew into your body’s fat stores and make you younger. And not just a little bit younger, a whole lot younger in every way.

 

Only these ‘big’ exercises that use multiple muscle groups all at once have the power to do this. Forget little bitty biceps curls and exercises that only work one or two muscles together. And certainly forget ‘cardio’ high repetition, low intensity type of activity. Don’t waste your time. Keep in mind that you need to CHALLENGE your body for it to change or improve.

 

The good thing is with an increased metabolism you will not only coax your body to burn more fat you will in turn create more energy since the burning of calories creates energy. This extra energy will be what fuels your workouts and will increase as you build up your strength. It’s a positive cycle of body strengthening.

 

What is most interesting is that a person does not have to bear hunger pangs and starve themselves half to death to lose weight by this method. Just do the right type of exercise that form the base of your exercise program and watch the magic happen.

 

It’s a sad fact that most doctors are primarily taught to treat disease rather than focus on health consciousness.  So, people need to become well-informed and eager to understand how they can participate in their own healthcare, even as basic as weight control and more importantly reducing disease risk and the right type of exercise is the key.

 

Using exercise to balance hormones is the most effective and permanent fat loss method available. Even if you have hit your 40’s or 50’s and the excesses of your younger days are starting to catch up with you – your properly structured exercise program will revitalize and bring about a healthier, young and more vital you..

 

Sure it’s not a quick fix, there is no such thing, but there is a slow fix: ramp up your exercise program with these big exercises and rev up your metabolism to burn more calories round the clock even when you are resting. It’s the manly thing to do, and the time to start is now.

 

Just go to the home page of this website and check out my Strong Men Stay Young program where I can share with you my 30 something years of experience in these types of exercises to help make you the healthiest man you can be.

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Guys like to make jokes about testosterone, but testosterone deficiency is no laughing matter. The latest research suggests that guys without enough of the hormone face a higher risk of several serious illnesses, including diabetes, osteoporosis, and cardiovascular disease.

 

Health Worries

 

A lack of testosterone can sometimes have long-term, serious effects on the body. In men with low levels, the bones can become weak, potentially causing a condition called osteoporosis. Osteoporosis makes people considerably more prone to injury.
One study in the Journal of Clinical Endocrinology and Metabolism also linked low testosterone to a higher risk of death from heart disease and other causes.

 

Testosterone helps maintain a number of important bodily functions in men, including:
• sex drive
• sperm production
• muscle mass/strength
• fat distribution
• bone density
• red blood cell production

 

Because testosterone affects so many functions, its decrease can bring about significant physical and emotional changes that can be distressing.

 

A simple blood test can reveal whether a guy has low “T,” but there are plenty of other clues that a problem exists, as you will see.

 

Low Sex Drive

 

Testosterone is what fuels a man’s sex drive. If he is low on “T,” he is likely to become less interested in having sex. Testosterone is what’s responsible for “the grrrr” factor.

 

Erectile Dysfunction

 

Erections are triggered by the body’s release of a tiny molecule called nitric oxide. But testosterone is what’s needed to trigger this release, and if there’s not enough of it, well, nothing much happens down below.

 

Fatigue

 

It’s perfectly normal for any of us to feel tired at the end of a busy day. But guys with low “T” feel completely depleted, and feel like their “tank is empty.”

 

Decreased Energy

 

In addition to feeling severe fatigue, guys with low testosterone can lose their drive, motivation and initiative for life and living. Often these men who used to be up and at ‘em’ all day long are sidelined on the sofa.

 

Mood Problems

 

Even if they are not experiencing clinical depression, men with low testosterone often feel down or ‘blue’. They feel less optimistic than they used to feel and life just seems to lose its sparkle. Some men with low testosterone also have trouble with memory and concentration.

 

Irritability

 

We can blame low testosterone for causing men to be grouchy and irritable. Sometimes the problem is more apparent to friends, family members and colleagues – than to the men themselves. A man might say he’s fine, but the people around him know otherwise.

 

Reduced Muscle Mass

 

It’s not like they become weaklings, but guys with low testosterone often feel that they are not as strong as they once were. Some men actually notice shrinkage in their arm and leg muscles, and in their chest. One way to check this is to stand side on to a mirror and look at your upper thighs. Do they look thinner than they used to look?

 

If so this is one of the signs of lost muscle mass. It’s why aging men (women too) can take on the look of a spider with a big abdomen and thin arms and legs.

 

More Body Fat

 

Low testosterone often results not only in reduced muscle mass, but also in increased body fat. Some guys add weight around the middle; others can develop chest fat, a.k.a “man boobs.”

 

It’s the fat INSIDE the abdomen that is so very dangerous. It wraps itself around the inner working machinery spewing a cocktail of nasty chemicals into them causing them damage and setting the stage for disease.

 

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Even if you still weigh the same on the bathroom scales or are slim and trim you can still have this fat hidden inside your abdomen. If you eat the wrong types of foods and too much of them and don’t do enough muscle building and maintaining activity you are very likely to have it.

 

The Good News

 

The very good news is you can deal to this fat with the right type of exercise and ditching the processed “non-nutrient foods” and reduce your disease risk after just a few months.

 

Dietary and exercise changes, particularly limiting sugar/fructose, (research shows glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent), eating healthy saturated fats and engaging in strength training exercise can be very effective at boosting testosterone levels naturally.

 

More good news is that exercise not only can rebuild lost muscle mass but also improves mood and stimulates brain chemicals that help you feel happier and more confident. Exercise also boosts energy and endurance and helps you sleep better. All that can help with your sex drive and sexual performance, too.

 

So, I hope you can see how just a few lifestyle changes may be all you need to re-energize body and spirit. If I can help you achieve this health upgrade just go back to the home page and get started on the Strong Men Stay Young program. I can promise you, with hand on heart that you and the people that love you will never regret it for an instant.

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Does this sound familiar?

 

iStock_000011408313XSmallYou set a health goal you were really excited about. Maybe it was to drop a few pounds, increase your energy, or once and for all shrink your belly.  You gathered all the tools you needed…a diet plan, a book, good food, exercise shoes, an exercise program and maybe even a gym membership, and you started out on your journey.

 

A short while later, you found yourself straying. At first you just strayed a little bit. Then the diversions became more frequent and took you a lot further off course, until you found yourself right back where you started… or, worse yet, further from your goal than when you started. Perhaps a few extra pounds crept in, your belly became bloated all over again or you developed a new nagging health complaint.

 

We have all been there, done that.

 

For more than 25 years I have counseled people with all sorts of health challenges, ranging from simple allergies and digestive woes to debilitating autoimmune diseases and crippling degenerative conditions. During that time I have observed that the degree of recovery is not necessarily proportional to the severity of the condition or the strictness of the approach.

 

Like most trainers and coaches, I’ve seen it all…from the highly motivated and dedicated to the magic bullet seekers; from “I’ll follow your plan but I don’t have to like it” to “I am so grateful there’s a solution, I’ll gladly do whatever it takes to create lasting health”. I’ve seen lots of people who have been incredibly successful at overcoming serious health challenges, restoring their energy and getting their lives back. I have seen many people lose weight and never gain it back.

 

After careful observation of what I have seen work and what I have seen fail, of those who made massive strides and those who could not get off the roller coaster ride, the common thread I have found is very clear – those successful ones experience a shift in their mindset.

 

Without a proper mindset, certain social events or life stresses may trigger old habits and POOF! You are down the slippery slope again into old familiar habits that lead further away from what you desire most.

 

It’s amazing how haphazardly most people approach a new health plan. Just jumping right into a new diet routine or exercise program, without taking the time to create a vision and goals is a prescription for failure. Having proper knowledge and cutting through food and weight loss myths is only one part of achieving your health goals. Proper goal setting is another important step in achieving your goals.

 

But proper goal setting is only one part of achieving your health goals. Sometimes, I see people who are super-determined to achieve their goals, have all the coaches, programs, products and equipment lined up to help them, only to find themselves being stuck at some point and unable to move forward to achieve what they set out to accomplish.

 

Often times, they got stuck at the same place every time; no matter what different methods or approaches they try. Similar scenarios seem to play out over and over again.

 

What is the missing ingredient? Turns out that mindset adjustment is another important component in making positive changes that last. This applies to all aspects of health and wellness, but it is particularly effective for working on lifestyle changes that include weight management and getting a couple of proper exercise sessions in each week.

 

There are many ways you can up-level your mindset for success, and it heavily depends upon where you are as an individual. Here, I am going to share with you three simple upgrades that you can do right away to make a difference.

 

1. The 80/20 Rule. Eat well and healthy 80 percent of the time, and let yourself indulge without guilt 20 percent of the time. Don’t beat yourself up if you slip – this kind of guilt and self-blame does not help you stay on course.Deprivation is not a sustainable way to make changes that last.

 

You may be able to go cold turkey on your favorite food for two weeks, but want happens after your “diet”? Most people will probably binge, feel bad, and give up. Allowing yourself to eat what you love, and possibly finding healthier substitutes to satisfy your taste buds, is how you can make healthy changes that will bring you benefits for a long time to come.

 

2. The Bigger Why. When you face challenges in adapting dietary and lifestyle changes, and wanting to just go back to the old familiar way of eating, ask yourself – what is costing you not to take action? Perhaps you are struggling with low energy to play with your kids, or attain a healthy weight to reduce your disease risk. Or you are just plain fed up with not feeling or looking your best. After all living in a feel-bad body takes its toll and you know deep down that there is a better way to live your life.

 

You need to go deep, and think not just the immediate consequences but keep asking “then what?” Why do you really want to make this change, and what will you lose if you do not succeed? Knowing this will motivate you to achieve your ultimate goal.

 

3. Subconscious Fear and Mental Blocks. If you have been trying to make changes to your diet and lifestyle, but are unable to make breakthroughs beyond a certain point, I invite you to dig deeper into what is holding you back. Maybe it’s not just the matter of willpower at the present moment that is preventing you from succeeding. You may have to do some work to see if any of your past experiences are responsible for some limiting beliefs that are holding you back.

 

A much better way is to address what has made you overweight or unhealthy in the first place. We can only change our body when we have “inner mind programming” that matches what we want to have happen on the outside of our body.

 

Your subconscious mind is where all of your thoughts, feelings, emotions, ideas and self-beliefs originate. These things drive our body and lifestyle actions (or inaction). Things like what we eat, how much of it and how active we are.

 

This means we address the problem at the ROOT – the cause.  That cause is located deep in our subconscious mind with hidden patterns of thought and self-beliefs that are not serving us well. You are likely to not even be aware of them. Inherited ‘wisdom’ and misinformation about nutrition and what proper exercise really is mixed together with some plain old self-delusion means your inner “mind” templates may be working against you rather than for you.

 

If you have become overweight something is “out of whack”  deep in your subconscious mind to allow this to happen. Maybe you are eating the wrong types of foods, maybe you are eating too much of them or maybe you are avoiding exercise. These are the things that will allow us to become overweight and keep us stuck in an unhappy, unhealthy body.

 

But the good news is we can identify and fix these incongruent thoughts and self-beliefs that are hidden away in the back room of our mind. It is likely that you are unaware of them but when they are revealed to you it will answer many questions you have about yourself and your actions or lack of them especially in the area of healthy eating and exercise.

 

Create your vision + master your mindset = upgrade your life

 

I invite you to check out my Strong Men Stay Young program where I can help you identify and address all of these issues and get to the bottom of it once and for all. Just go back on the homepage of this website where you will see that one of the 10 modules is all about mindset. It will give you all the tools, knowledge and strategies that you need to get unstuck and transform your health and this time, make it “stick”.

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iStock_000001117145XSmallIf you believe you may be suffering from low testosterone levels than you have probably been experiencing one or more of the following things: low libido levels or complete lack thereof, decrease in muscle mass, loss of strength, increase in body fat (mid section, decrease in energy levels, feeling a bit “down” or just losing that “zest for life and living”. That edge, that strength, that vitality that defines what makes a “man a man” is wearing a bit thin.

Short cuts are not the answer Testosterone

 

Unfortunately, instead of making the lifestyle changes that would allow their bodies to naturally create optimum testosterone levels, more and more men these days are asking their doctors to prescribe expensive (and potentially dangerous) testosterone replacement therapies.

 

The sad thing is that many doctors will go along with these requests of using artificial testosterone on their male patients instead of encouraging them to lose some weight, get some proper exercise, eat better and get a bit more sleep. When there is money involved people do things that may not mean your health and wellness is the top priority.

 

There is really no reason to use artificial testosterone replacement therapy as you can easily increase your testosterone levels naturally by making some simple changes in your lifestyle which will also benefit you in a multitude of other healthy ways that a quick fix will not.

 

Bottom line: Men need to work their muscles to keep testosterone

 

We have discussed some of the symptoms of low testosterone levels like fatigue and lack of energy; add to those things low levels of motivation to be physically active. Yet physical activity is the very thing that is needed. A strengthening exercise program is just what will kick those lazy hormones into action rejuvenating a man’s entire quality of life.

 

But just know that exercise will need to be intense enough to stimulate the pituitary gland to release testosterone (and other “fitness hormones”). You need to be taking your major muscle groups through their paces and ranges of movement under an adequate load for strengthening to occur and trigger the release of youthful hormones.

 

This means 2-3 sessions each week in the gym using big multi-muscle exercises as the foundation of your strength training program. Something extra though that I recommend is one or two sessions of interval training. For example sprinting is an excellent activity to give your T levels a kick in the ass, spiking them during, as well as after you have finished the session.

 

I myself do one of these sessions each week. Not far from my house is a school with large sports fields. I go on a Saturday when no one is around and do my interval session. I run as hard as I can across one of the football fields then walk back to recover. I repeat this 6-8 times zigzagging up the field and I’m done in under 20 minutes. I’ve made my one session a week a habit.

 

Although it is sometimes not easy to do something so hard and intense I don‘t let myself off the hook and keep my promise to myself to do it each week. Don’t worry if you feel you are not sprinting, it does get better the more you do it I promise. My first attempts were nothing more than a trot but now I can run faster and you will get better at it too. If you can do two sessions a week that would be hugely beneficial, but for me one is enough and I do it consistently.

 

The important thing is to use your 2-3 sessions a week of gym work as the base then add this one (or two) interval training sessions as an extra – not in place of the other sessions.

 

You can also use “cardio” equipment to do interval work. I like 30 seconds of all out “balls to the wall” effort with 60-90 seconds of recovery in between. Any more than 30 seconds and the intensity drops but these times are quite flexible and you will find your “sweet spot”.

 

The good news is your complete exercise program can be done is just 3 sessions a week (2 in the gym and one interval session). This means less than 2 hours total which is plenty of “bang for your buck”. Of course you do need to put the effort in otherwise your time is going to be frittered away.

 

The payoff is that men who work their muscular system properly will not only have higher levels of testosterone but other important “growth and repair” hormones that will keep them healthier and more youthful as well. Not only will you feel rejuvenated, you will stop the loss of muscle and bone, recover your muscle strength, burn off the body fat, shore up your immune system protecting you from killer “lifestyle” diseases, and you will feel a million bucks.

 

Be assured, you can keep your game alive and stall or even halt the decline in testosterone levels. When you work your major muscle groups it increases blood flow which brings oxygen and nutrients to all body cells and tissues helping to stimulate the testosterone producing glands.

 

So, those who exercise regularly will have a higher level of testosterone in their body keeping their manly assets like strength and virility a whole lot longer as they get older. If this sounds like something you would like to achieve then you will need my step by step workout plan so, just go back to the home page on this website where you can see my Strong Men Stay Young program and get started right away.

 

When you have a few weeks or months of your new strength training program under your belt you will feel your emotional well-being and self confidence building. Your best days are NOT behind you as you now know a secret weapon to keep you youthful and strong regardless of how many candles are on your birthday cake!

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