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Archive for February, 2014

5 Nutrients You’re Probably Not Getting Enough Of (and How to Fix That)What’s the Deal?

This sad Standard American Diet is lacking in essential nutrients that can easily be provided by eating more healthy whole foods. Unrefined foods — fruits, veggies, grains, and other natural products that go through little to no processing — provide high levels of antioxidants and other nutrients (since they arrive to you in the form nature intended). They’re also nutrient-dense, meaning they pack in beneficial nutrients and minerals and contain no added sugars, fats, starches, or sodium, making every calorie worth something very useful for the body.

These healthy, natural foods are packed with essential nutrients such as potassium and fiber, which can protect against chronic diseases, aid in digestion, and even improve muscle development and physical performance. According to the Department of Health and Human Services, the average American diet lacks the appropriate intake of these powerful nutrients (and a few others) and the under consumption of potassium, dietary fiber, calcium, and vitamin D has become a ‘public health concern.’ Adding these nutrients to your diet (or making sure you’re getting enough of them) can help your body recover from exercise better, improve digestion, and just be healthier overall.

Your Action Plan

1. Potassium

Why We Need It:
Potassium is one nutrient we literally cannot live without (seriously, it keeps our hearts beating). Increasing potassium consumption has been linked to lowering blood pressure and reducing the risk of osteoporosis, as well as decreasing the risk of diabetes and heart disease. The body also needs potassium to help regulate water balance and to keep the nervous system and our muscles functioning properly. Not consuming enough potassium can lead to some pretty uncomfortable results such as muscle cramps, constipation, and fatigue.

Why We Miss It:
The recommended intake of potassium for adults is 4,700mg per day, but currently only 56 percent of American adults reach this goal. One big reason why is that sodium often takes the place of nutrients like potassium in processed foods like cheese, packaged meats, fast food, and pastries.

How to Get It:
1 small baked potato with skin (738mg), 1 medium-sized banana (422mg), 1 cup cooked spinach (740mg), 1/2 cup cooked beets (259mg)

Or try this easy potassium-rich smoothie recipe: Blend ½ cup carrot juice (344mg), ½ cup orange juice (248mg), 1 medium banana (422mg), and ½ cup ice for a snack or breakfast containing 1,014 mg of potassium (and a healthy dose of vitamin C).

2. Fiber

Why We Need It:
Fiber is a non-digestible carbohydrate that moves throughout our bodies, helping promote digestion and prevent constipation, as well as potentially reducing cholesterol levels . There are two types of dietary fiber: Soluble fiber can help lower glucose and cholesterol levels in the blood, while insoluble fiber helps food move through the digestive system properly. Consuming enough soluble fiber (found in oats, beans, lentils, and some fruits) can reduce risk of stroke, type 2 diabetes, and protect the arteries, while the consumption of insoluble fiber (whole-wheat, brown rice, legumes, vegetables) is recommend to help treat digestive problems ((Dietary fiber for the treatment of type 2 diabetes mellitus: a meta-analysis. Post, R.E., Mainous, A.G., King, D.E, et all. Journal of the American Board of Family Medicine. 2012 Jan-Feb; 25(1):16-23)).

Why We Miss It:
The recommended daily intake of dietary fiber is 25g per day for women and 38g per day for men, but according to a 2010 report, only 40 percent of Americans reach the recommended intake (more recent estimates decreases the number to only three percent). Dietary fiber isn’t found in processed grains (like white flour), so anyone following a “typical American diet,” which is typically high in processed grains that have been stripped of their fiber and low in whole grains, are missing out.

How to Get It:
½ cup black beans (6.1g), 1 medium pear (5.5g), ½ cup fresh raspberries (4g), 1 medium sweet potato baked with skin (3.8g)

Try this simple, fiber-rich lunch recipe: Roast ½ cup artichoke hearts (7.2g), ½ cup Brussels sprouts (2g), and ¼ cup sliced parsnips (1.4g) for a delicious dish that provides almost half of the recommended daily intake of fiber. Or, check out our other high-fiber recipes.

3. Calcium

Why We Need It:
Calcium is an important nutrient that helps maintain healthy bones, assists in nerve transmission, and helps our blood clot. Our bodies need a lot of calcium to properly function (it’s the most abundant mineral in the body) but our bodies also doesn’t naturally produce the element, meaning we need to get all we need from our food (and supplements). Not getting enough calcium can lead to an increased risk of osteoporosis and bone fractures.

Why We Miss It:
Seventy-five percent of Americans consume the daily recommended intake of calcium of 1,000mg per day for adult men and women — that’s not bad! And most Americans consume their calcium through dairy and dairy byproducts. However particular groups (including young adults, young women, and those over 51) require a higher dose of calcium, so even if they meet the general recommendation of 1,000mg per day and they’re often still not getting enough.

How to Get It:
1 cup collard greens (357mg), ¼ cup diced Swiss cheese (261mg), 1 cup  2% nonfat milk (293mg)

Want to get some more calcium in your diet? Consider whipping up an omelet with 2 large eggs (56mg), one slice of monterrey cheese (209mg), and ¼ cup kale (25mg).

3. Vitamin D

Why We Need It:
Vitamin D is special: It’s the only vitamin we can both consume (by eating a variety of whole foods) and make ourselves — our bodies create Vitamin D in the form of a hormone when we process sunlight.  In addition to protecting our bones, vitamin D is a powerful player in regulating cell growth, and decreasing the risk of cardiovascular disease. Even more, vitamin D helps out body maintain the correct levels of calcium. Vitamin D is an important nutrient for athletes, too — it can reduce inflammation and pain, reduce the risk of fractures, and increase muscle protein. In addition to helping athletes perform, vitamin D can help reduce the risk of heart disease and high blood pressure.

Why We Miss It:
The recommended daily amount of Vitamin D for men and women is 18mcg, but only 28 percent of Americans meet this goal. The major dietary source of vitamin D for many Americans is milk (milk is fortified up to 25mcg of vitamin D per ounce). However since most Americans don’t consume the recommended amount of calcium (which is most commonly consumed through milk), the nation falls behind in vitamin D consumption too.

How to Get It:
3oz light canned tuna in water (3.8mcg), 1 cup fortified milk (2.9mcg), 1 cup fortified orange juice (3.4mcg)

Consider introducing more fish — such as stockeye salmon (19.8mcg per 3oz) — to your diet. A single fillet can easily meet the daily requirement!

4. Iron

Why We Need It:
We couldn’t live long without iron: It’s an essential protein building block, involved in everything from carrying oxygen through the body to building muscles. Not getting enough of this element can cause fatigue (also known as anemia), memory loss, muscle loss, and difficulties regulating body temperature.

Why We Miss It:
The recommended daily intake of iron for adult women is 18mg daily and 8mg for men.  Women are more likely than men to suffer from iron deficiency (sorry, ladies), since women between ages 18 and 50 require more of the nutrient. Not getting enough iron can be a problem for those with particular diets like vegans and vegetarians. Iron from meat, poultry, and fish is absorbed two to three times more efficiently than iron from plants (how much iron your body absorbs from plants also depends on other foods eaten at the same time).

How to Get It:
10 clams (2.62mg), ½ cup edamame (2.25mg), ½ cup lentils (3.3mg), 4oz beef sirloin steak (2.4mg), 1 cup cooked broccoli (1.5mg)

Looking for an iron boosting snack? Consider munching on ¼ cup cashews (2mg) and ¼ cup dried apricots (1.9mg) to increase your daily iron intake.

 

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3 Things You Should Never Say After Sex

Women love a little post-romp chatter, but you better watch what you say.You’re ready to snooze; she’s ready to schmooze—yet according to research from the University of Connecticut, the brain may be to blame for this post-orgasmic disconnect.

Oxytocin—also known as the cuddle hormone—is released in the brain during climax and creates the desire to connect with your partner, says lead study author Amanda Denes, Ph.D.

Yet testosterone is believed to dampen the effects of oxytocin, according to the study. So while her brain is buzzing from “O” and prompting her to open up, your system is slowly slipping into sleep-mode.

If you happen to muster the energy to partake in pillow talk, keep the feel-good vibe alive by avoiding these three mood-killing statements:
1. “That was the best sex I’ve ever had!”

Sure, you may mean well, but comparing her to past partners immediately after she’s just done the deed with you can be a buzz kill. Instead, compliment her on something specific that just happened between the two of you, says Denes. Couldn’t take your eyes off her breasts when she was on top? Can’t get over how good she tastes? Let her in on the secret.
2. “That took longer than usual. You okay?”

Women tend to feel particularly vulnerable post-sex, so critiques on her appearance or performance could be really hurtful, says Denes. Instead, rave about her physique, or how sexy she looks post-romp, says Ginger Bercaw, sex therapist and author of The Couple’s Guide to Intimacy. Better yet, let her know that there’s no place else you’d rather be.
3. “How many times did you get off?”

Asking this makes it seem like you’re fishing for compliments on your performance, warns Bercaw. If you really are interested in a review, ask in a more productive way, suggests Jenn Berman, host of VH1’s Couple’s Therapy. For example: “Tell me two things you did like and two things you didn’t like.” That way you can get a genuine reaction to how she’s feeling.

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Epic Warrior MuscleClick Image To Visit SiteYou see, you have to feed your body MORE FOOD, more often, if you want to gain muscle mass. So the honest reality is… gaining muscle mass has more to do with your eating habits than it does with ANY kind of exercise! Now, another thing about eating: Spreading out your meals is CRUCIAL for building new muscle mass. You see, unlike fat, your body can’t store protein very well. If it doesn’t get a steady stream of protein every 3 to 4 hours… it will actually take it from your MUSCLE!

I see way too many guys spending 2 to 3 hours a day working out in the gym. Not only does that NOT help…but it’s actually doing more harm than good. Studies show that your body starts to break down muscle after about 30 minutes of weight lifting. In other words, you’re actually tearing down muscle by working out for too long. And don’t copy pro bodybuilder workouts, those guys use large amounts of performance enhancing drugs that allow them to keep training those marathon sessions… So it’s important to keep your workouts to 45 minutes or less by cutting down on sets and reps and ONLY do what matters.
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Adonis Golden Ratio - The Body Your DNA Meant You To HaveClick Image To Visit SiteResearch proves the Adonis Golden Ratio is strongest, leanest, and most muscular form genetically possible your body can be in without drugs…

In addition, the Adonis Golden Ratio has been called “The Perfect Body Formula” by Men’s Health magazine.
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Grow Taller 4 Idiots - How to Increase Height, How to Grow Taller, How to Get Taller & Increase HeightClick Image To Visit SiteI Discovered the Secret to Add Several Inches of Solid Height to Anyone, No Matter What Your Age Is… Even If You Haven’t Grown in Years!

Unlike other Height-Gain systems, that explain theories and ideas that have NEVER been field-tested or tried…
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It’s time to build size while remaining lean. Bodybuilder Brad Borland presents 19 rock solid tips to help you keep your body fat levels in check while gaining mass.

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Does this sound like you? “Yeah, I plan on bulking up, getting bigger and stronger and then when the time is right I’ll lean down.” How long will you bulk? When will the time to get lean kick in? Do you have a plan?

When I go to the gym it seems everyone with interest in building a maximum amount of muscle is in a perpetual bulking phase. You’ve seen them – they wear pants, sometimes long-sleeved shirts and rarely do a sit-up. This “one day I’ll diet down” mentality never seems to connect with reality. The mere thought of losing an ounce of bodyweight will translate into a reduction in strength and a risk of people calling you small. Oh, the horror!

Would you rather ride the roller coaster of bulking and cutting or slowly build solid muscle on a lean frame? I think I know the answer.

So, why do so many trainees fail to even think about the long term? A reduction in body fat (which will become a reduction in bodyweight) will conversely make someone actually look more muscular.

Just look at professional bodybuilders. In the off season they carry as much as 20, 30 and even 50 pounds of extra weight on their frames. But when they diet down and strip off the excess, they have ripped, cut, huge physiques that impose a much more impressive product.

Now, I know you may not have aspirations of becoming a pro bodybuilder but your drive and vision for your physique do draw similarities.

Below are 19 tips for lean bulking. These 19 actionable items will help you pack on real, solid muscle without the added fat and unsightly “bulk.” Stay lean, add muscle, ditch the pants and never be afraid to take your shirt off at the pool again.

Lean Male Physique

Tip #1 – You must decide what you want

Be honest with yourself and decide if you are in this thing to be stronger or build an impressive physique? Most of you reading this are here to pack on lean muscle without the unnecessary body fat to cover it all up. So, it is up to you: stay bulky but strong or leaner and more muscular?

Tip #2 – Think more muscle (not strength)

Of course strength is an integral part of any progressive program. A lean bulk shouldn’t be void of an emphasis on strength as well as other quantitative factors, but strength shouldn’t be the only tool stressed. In order to add quality, lean muscle you must think in terms of just that – quality, lean muscle. Strength (although still important) will take somewhat of a backseat.

Tip #3 – Watch those carbs

Any talk of staying lean isn’t complete without mentioning carbohydrate. The main point here is to start looking at carbs in a whole new light. Instead of packing in as many as possible in hopes to add as much weight to your frame as you can, think of carbs only to fuel your body.

Recuperation should be the main focus for your carb intake not excess numbers on a weight scale. Keep track of carbs, ingest most of them around your training sessions and that’s it. If your body is fed properly and needs more energy it will eventually tap your fat stores.

Tip #4 – Get through “the wall”

For many dieting efforts are quickly thwarted because of a myriad of reasons, namely the quick weight loss and apparent strength reduction. Do not despair; this is a temporary side effect of reduced carbs. Since carbs attract water, a reduction can cause a loss of fluid shocking your system into a sort of alarm state. This is temporary due to the fact that once the body returns to homeostasis, it can then balance out its hydration and gains back its muscle mass and strength. This “wall” can quickly be climbed in a week or two.

Muscular BackTip #5 – Focus on protein

As with many dieting strategies protein will still need to take center stage regarding your diet. Amino acids that make up whole proteins are the true building blocks for adding lean muscle mass. Whole food protein along with a good whey protein supplement will ensure all bases are covered.

Tip #6 – Fat is your friend

Since you may be experiencing a reduction in carbs this may also potentially be detrimental to aspects such as satiety, energy and a general sense of “I miss eating whatever I want.” Healthy fat can be your savior in times like these. Not only can it fill the carb void, but it can also increase satiety and provide sustainable energy without adding the extra baggage.

Tip #7 – Rev up the weights

Does your training go like this: Do a set, rest, do a set, rest, and on and on? Get out of your tired old box and do some things you aren’t used to. Bust through plateaus, experience new modes of training and learn a few new moves that will pack on new muscle.

Try some power moves, supersets, high reps, compound sets, high frequency training – the list can go on. The point is to get outside of your comfort zone and start seeing real gains again.

Tip #8 – Fiber, fiber, fiber

Yes, I said it three times. This is the long lost ingredient in a lot of diets. Of course we all know the health benefits, but fiber can also provide that much needed satiety (like healthy fat) when we need to reduce carbs. Additionally, fiber is needed for proper protein digestion.

Tip #9 – Go green

Going had-in-hand with fiber, green leafy veggies are a must on any muscle building plan. Packed with fiber and a host of vitamins and minerals, leafy greens are another prerequisite for more muscle without the fat.

Tip #10 – Look for the positive

Having an individual or a group of friends or family for support can go a very long way regarding your success on any plan. Having like-minded people around you will only strengthen your resolve to accomplish your goals. Find someone on the same path as you, set goals together and help each other along the way.

Tip #11 – Feed muscle, not fat

When starting any new eating plan (except for cheat meals) always think of the food you are eating as fuel for muscle and its function. The leaner you are, the more the food you eat will support muscle and less will be stored as fat. The belief of gaining fat in order to gain muscle is one of the most common misconceptions around about gaining muscle. The truth is it is easier to gain lean muscle when you are leaner – the body doesn’t have to work overtime to tuck calories away in fat stores.

Tip #12 – Cheat when everyone is looking

No one can sustain a perpetual diet state forever for several reasons. One; you’ll go crazy and two; your metabolism will say it has had enough and will slow down to conserve energy. A scheduled cheat day or two will rev up your metabolism and support your lean bulking ways.

Ripped Male Bodybuilder

Tip #13 – Cycle carbs

Another great way to ward off a slow metabolism all the while tactfully helping your body to pack on the mass is to cycle carbs. A simple way to do this is to go medium or high on intense training days and low on off and cardio days. This way you will provide carbs when it’s needed the most and cut them back the rest of the time.

#14 – Keep track so you can adjust

How can you get to your goal without a plan? And what is the execution of that plan without a little tracking along the way? Write down what you are doing: sets, reps, meals and moods. This will be an invaluable tool when you reach your summit and look back at what worked and what needs to be tweaked.

#15 – Add cardio and get unique

If you’re not performing some form of cardio, start. Too boring? Try the countless styles of HIIT training. Sled pulls/drags, kettlebells, sprint intervals. These will all keep you lean and won’t impede your muscle building efforts.

#16 – Hydrate, for real this time

Another “duh” point but one that is rarely practiced. Much like fiber and fat, good ole fashioned water can keep you satiated throughout the day keeping you from overdoing the whole carb thing. Also, as stated above, you need to keep the muscle cells properly hydrated for function and support.

#17 – Lighter (leaner) is bigger

Have you ever seen someone that is big, bulky and strong only to see them months later ripped up and it seems as though they look like they’ve gained ten or twenty pounds of muscle? They may have dropped 50 pounds but they look freaking huge! When you get lean, you give off the impression that you’ve gained lean muscle. In reality you are lighter – maybe considerably lighter, but your fellow gym goers will think the opposite – trust me.

#18 – Keep your goal in sight

If your goal is to gain lean mass then train, eat and sleep toward that goal. You will encounter roadblocks (physical and mental) but no one said it would be easy. Stay focused and never waiver from your physique goals.

#19 – Believe (you will succeed)

Whatever you decide regarding your ultimate goals believe in what you are doing. Believe it will work, believe in the process and believe you will get there. No one else will do it for you, you have to have faith in yourself.

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How to Build Ripped, Shredded Muscle Fast Without Any FatClick Image To Visit SiteThe SMM is a truly customized, unique, anabolic approach to nutrition. The SMM is breakthrough nutritional software that when combined with proper weight training, packs-on pure shredded muscle in record time without any fat. It is designed to explode you through any muscle building plateau while staying lean and turning heads 365 days a year!

The SMM is EXACT and tailors anabolic nutrition for you in every way possible using 4 patented formulas. These 4 formulas took years of testing and tweaking with world renowned nutritionists, fitness models and big time bodybuilders to perfect. The SMM customizes the nutrition to everything about you; your age, weight, height, and metabolism. Most importantly, the SMM customizes the nutrition to your somatotype and your weight training regimen. The SMM specifically allocates your calories and macronutrients throughout the day DEPENDING on when or if you’re working out. You will give your body exactly what it needs, when it needs it to build muscle without fat. The SMM customizes your exact pre and post workout needs and takes advantage of the 2 anabolic windows you have every day that will take you from skinny to jacked in a hurry. On your off day’s from the gym, your recovery nutrition is custom structured to repair and rebuild broken down muscle tissue quickly.  Using unique calorie and macronutrient shifting techniques your muscle recovery is extremely rapid and muscle soreness is often 100 % eliminated. The SMM provides easy to understand charts and graphs that track your transformation progress and will make sure you are on the fastest pace possible to your new, leaner, more muscular physique.
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18 Week Chin Up & Dip ProgramChin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.

Workout Description

What would you say if I told you that two moves could drastically change the way your upper body looks and feels?  What if I told you that those two moves have been around since the dawn of training and offer excellent results?

You would probably think it sounds like the standard fitness sales pitch.  But, what I am about to tell you is definitely 100% true.  Chin ups and dips are the keys to building a complete upper body.

Prioritizing Chins and Dips

In today’s get fit quick society, no one wants to put in the hard effort to become what they desire to become.  Many males desire to have a full and ripped upper body.  The problem is that many males want to take shortcuts to try to achieve that goal.

Lame workout design, too much volume, and avoiding progressive overload are the three biggest causes for concern.  The typical meathead routine of flat bench, incline bench, decline bench, horizontal machine press, dumbbell fly, and cable crossover all in the same day with a ridiculous amount of volume is not the answer for the complete upper body.

Chest Dips

When you add in way too many drop sets and forced reps into oblivion, you have the recipe for total disaster.  I know many folks who perform this routine weekly and have nothing but a wide, unsculpted chest to show for it.  It is absolutely appalling.

I love to study other disciplines in the world of athletics.  Every sport has a bodypart that stands out due to the training used in that field.  Sprinters have the greatest hamstrings and glutes on the planet.  Speed skaters and sprint cyclists have quads that put some bodybuilders to shame.  And male gymnasts have supreme, superhero like upper bodies! And from what I know these guys are doing a lot of upper body pushing and pulling namely a great, great amount of chinning and dipping variations.

In my opinion chins and dips are the ultimate moves for the upper body.  Chins and dips have always been a staple of my training but normally as part of a training session.  The new thought in my brain early last year was what if I dedicated a separate day to only chins and dips?  The mere thought of this had me fired up like Ray Lewis during the pre game.

The results were astounding.  I programmed the chins and dips into my training as a separate day and before I knew it, I had developed a thicker and fuller upper body.

Hitting chins and dips with heavy weight offset with high volume forced me to grow.  A thicker chest, a much wider back, and larger arms were all a result to this programming change.  The frequency of doing them as a separate day combined with my training protocols plus the progressive overload had my upper body growing like Rocky’s beard in Russia.

I also noticed that as my chins and dips became stronger, my other pressing and pulling moves were getting stronger too.  But enough about me because now it is time for you to grow.

Below I will outline a basic 18 week chin and dip protocol to get you going in the right direction.  And please remember this very important fact.  A lot of phony fads in the game today promise you some unbelievable results in a very limited block of time.  4 week abs, 60 days to a massive chest or similar gimmicks.  I am not about that and I do not stand for it.

Real results take time and effort.  What I will promise you is this though.  If you follow this chins and dips and protocol, you will be stronger and more muscular in your upper body at the end of 18 weeks.  I do not know how dramatic the results will be because everyone responds differently and everyone’s nutrition will be different.  But you will be better, believe that.

Chin UpsOverview

You will perform your chins and dips as a separate day each week for 18 weeks.  On that day you will only perform chins and dips.  The scheme will be a basic Legs-Push-Pull split.  Your training week will look like this:

  • Monday – Chins and Dips
  • Tuesday – Legs
  • Wednesday – Off
  • Thursday – Push
  • Friday – Pull
  • Saturday – Sprints or Off
  • Sunday – Off

The Training Scheme

You will need to purchase a dip belt so make that a priority and get one.  Remember, progressive overload is a very important key to making great gains.  We are not doing all the difficult movements that gymnasts perform daily so our challenge has to be adding more weight or working faster.

Once you can complete the whole day without a missed rep, it is time to move up in weight.  Doing bodyweight dips for 5×10 for three weeks makes you Anderson Average.  You do not want to be the run of the mill stagnant lifter.

For the first three weeks you will use a basic 5×5 training scheme for your chins and dips.  Remember with 5×5 you have two options.  You can increase the weight slightly each set, or use the same weight for each round even if it starts off as bodyweight.

For the second three weeks you will use more volume and use a basic 5×10 scheme.  Again you can increase the weight slightly each set, or use the same weight for each round even if it is bodyweight.  You will also be performing the moves as a superset but with a slightly longer rest than a typical superset.

For the 5×5, after you start with your chins, you will rest 1 minute before performing the dips and then rest 2 minutes before starting the rounds over again.  For the 5×10 you will rest 45 seconds before performing the dips and then rest 90 seconds before starting the rounds over again.

The third scheme of the phase will be performing the chins and dips RP-21 style with the 7×3 and 6×5 schemes.  Please refer to my article on RP-21 for a detailed explanation of RP-21.

  • Week 1-3 – 5×5 Chins and Dips, rest 1 minute between moves and 2 minutes between sets
  • Week 4-6 – 5×10 Chins and Dips, rest 30-45 seconds between moves and 60-90 seconds between sets
  • Week 7-9 – RP-21 Chins and Dips, use the 7×3 and the 6×5 scheme on the same day.  Perform the Chins 7×3, rest 2-3 minutes and then perform the Dips 7×3.  After the dips rest 2-3 more minutes before performing the 6×5 chins.  Rest 2-3 minutes and then perform the 6×5 dips.  Please refer to my RP-21 training scheme for the details of the 7×3 and 6×5 sets.
  • Week 10-12 – Repeat week 1-3, but with heavier loads
  • Week 13-15 – Repeat week 4-6, but with heavier loads
  • Week 16-18 – Repeat week 7-9, but with heavier loads

Conclusion

Simplicity is the key to life.  When things are made supremely complex, the natural human nature is to lose focus and eventually quit.  With this simple scheme here you can begin to improve your upper body.

Chins and dips are basic movements that are thee go-to movements for the upper body.  All you need to do is simply record your weights/reps and move forward.

Eat accordingly to your goal whether it is to lose fat or gain muscle mass.  And if you train hard enough, you too may develop that superhero upper body.  But also make sure you definitely have the solid wheels to match the upper body.

People fear and respect a character like Batman.  He has a balanced and imposing superhero physique.  People laugh at a character like Johnny Bravo.  His legs were used as pipe cleaners for my kitchen pipes last week.  Keep it simple and make progress!

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The No Nonsense Muscle Building program is just a nice 6 week program put together that will transform typically the scrawny together with the regular into the muscular — to successfully yield anyone a new set of exceptional (and useful) muscle and strength that people have continually had a desire to get, but which the highly flawed exercise programs of famous weightlifters inevitably fail to deliver.

This No Nonsense Muscle Building plan supplies you a collection of scientifically together with medically reliable techniques designed for building the muscle and strength, specifically created into a real 6-week program which will guide you in the process of acquiring ones own grou Read the rest of this entry »

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The Front Squat is an excellent exercise that will also get you rock hard abs.

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.

These exercises stimulate the greatest hormonal Read the rest of this entry »

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The Perfect Pull-Up

Perfecting pull-ups

The pull-up is the undisputed king of upper body movements. It’s functional, versatile, and easy to throw into a circuit. That’s not to say it’s easy to do right. First, you’ll need to stop swinging – it’s cheating – and get ready to lower your reps. Doing a pull-up the right way is tough, but it’s important to remain injury free while you work out.

Start from a dead hang.
There’s nothing worse than doing partial reps in an exercise. You’ll end up doing nothing but developing and fatigue in arm muscles (like the biceps and forearms) and miss all the core, back, and chest muscles. This is why performing the lift from a dead hang is rule number one.

Set your shoulders.
The first area of the body to move when performing a pull-up should be the shoulder blades. They need to travel down and back before you bend at the elbows. This is the toughest part of the lift and provides true testament to your upper back strength. If you’re not good at this, it may take some practice to get the motion right. Watch the video below for a practical way to add this technique into your workouts.

Stop kipping.
CrossFit workouts may get you lean, but some of the methodologies aren’t safe. Kipping pull-ups are a prime example of this. The amount of stress the preparatory body swing places on the shoulder capsule can cause some serious damage to the labrum and rotator cuff muscles, especially for beginners. The shoulder is a very delicate structure, due to the fact that the ball-and-socket attachment point is shallow and easy to injure. Keep the movement controlled at the bottom, and you’ll build muscle and strength safely.

Step-by-step
• Start from a dead hang, and first, retract the shoulder blades. This will pull the shoulders downward and push the chest up towards the bar first, before the elbows bend.
• Stay tight through the rest of the body to avoid creating momentum. This can cause shoulder injury, and it’s also a cheat that doesn’t help your strength.
• Remember to use complete range of motion and pull the face over the bar.
• Tuck the elbows in and pack the shoulders down, so the back is doing most of the work – not the arms.
• Use a tempo that controls the negative (downward) phase – 2 seconds down and 1 second up is a good guide.

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4 Great Ways to Boost Your Testosterone Naturally

As men, we rely heavily on a hormone called testosterone. It is in charge of a lot of masculine traits like facial hair, muscle mass, bone density, sex drive and keeping the male sex organ functioning correctly. Women have this hormone as well – just like we have a certain level of the main female hormone, estrogen – but the average levels in a male body are about 15 times greater than in the female body. A healthy range for an average mature man is 270-1,070 ng/dL. Testosterone levels will vary depending on various factors such as body fat percentage, diet, physical activity, vitamin D levels and sleep patterns.

The levels also fluctuate throughout the day. In previous historical eras, up until very recent times, most men lived in conditions fairly similar to those our rock-throwing ancestors would have been subjected to. They spent plenty of time outdoors in the sun and fresh air, went to bed relatively early and weren’t afraid to roll up their sleeves and do some hard work.

Modern men have been proven to have lower testosterone levels

New scientific studies suggest that our modern lifestyle has had a negative effect on testosterone levels in men of all ages, so it’s not just the fitness fanatics and middle aged men who stand to gain a lot from a few simple lifestyle changes. Low testosterone levels lead to erectile dysfunction, decreased sex drive, low energy and feeling fatigued, hair loss, weight gain and osteoporosis among other things. It can be a very dangerous condition and affect you emotionally as well as physically, so read on to learn about how to increase testosterone production naturally.

Avoid tight jeans and opt for clothes that leave your genitals some breathing room

In order for the testicles to work at optimum levels, they need to be a few degrees cooler than the rest of the body. Wearing incredibly tight pants and underwear don’t allow for proper ventilation and this puts additional pressure on the testicles. The heat combined with constant pressure can lead to lowered testosterone production and lowered sperm count. Go with boxer shorts and more comfortable pants to avoid these problems.

Get some exercise

Lifting some heavy iron is a good way to spark muscle growth and keeping the body fairly active has been shown to improve testosterone production. It is best to focus on compound movements like the squat, bench press, deadlift and chin ups and keep the weights relatively high. A short, full body workout with a few sets of 3-6 reps on each exercise about 3 times a week will be enough to force your body into pumping out more testosterone. Sprints and high intensity training can also be beneficial as they will help you shed some pounds off quickly – it has been shown that losing around 15-20 pounds can noticeably improve testosterone production in overweight males.

No laptops, tablets and smartphones allowed in the bedroom

A lot of hormone regulation happens during sleep. This is the time where the body regenerates and it should not be cut short. A good 7-8 hours of sleep are essential for keeping testosterone levels in the high end of the healthy range, so make sure you get plenty of rest at night. Take a shower, put all your electronic gizmos away, turn of the TV, close the drapes and make sure that you are in total darkness when you go to sleep. It’s much easier to fall asleep when there are no distractions.

When it comes to men’s health, keeping testosterone levels high is one of the most important things. The life we lead causes a reduced production of this important hormone, so we are forced to take the necessary steps to bring it up and reclaim our manhood. It’s not that difficult to achieve optimal testosterone production, it just takes some determination.

Get yourself some high-quality supplements

Generally speaking, everyone can benefit from some vitamin, fish oil and protein supplementation. Men in colder climates or those who simply aren’t out in the sun much will benefit greatly from vitamin D supplements – the vitamin that affects testosterone production and bone density. Zinc and L-Arginine have also been shown to boost testosterone back to normal levels. Tongkat Ali, Tribulus Terrestris and Ashwaganda have well-documented testosterone boosting properties as well. There are natural supplements out on the market today that combine a lot of these effective ingredients, so improving your hormone production is as simple as drinking a couple of pills a day and making some lifestyle adjustments.  We recommend you try an all-natural testosterone booster like Advanced Test-O-Boost which combines natural ingredients effectively to give you that boost you are looking for. For more information on this amazing natural product.

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Can’t gain weight? This guide takes you step by step through the gaining process, helping you to set up a meal plan and providing you with a muscle building workout.

Introduction

Weight GainI was once a skinny guy. A very skinny guy.

Not only that, but I was also what you might call “skinny fat.” Despite the fact that I loved to exercise, I looked horrible. There was no way in the world you would catch me with my shirt off in public.

I also had a very hard time gaining weight. At times it seemed like I was eating from sun up to sun down, but despite this, the scale stuck around 140-144 pounds until my senior year of high school.

Two and a half years later, by the time I had reached the age of 20, my life had dramatically turned around. I was 190 pounds of solid muscle, stronger than I ever imagined I could be, and girls were talking to me.

This probably sounds like hyperbole, or some sort of a sales pitch. I apologize if it does, but it’s the God’s honest truth.

In this article I want to share a few things I learned during those years. I will be providing you with specific advice of training, nutrition, cardio, rest and even supplementation. If you have any questions, or if I can help in any way, please please your questions or comments below.

Skinny Guy Confessions: What I Was Doing Wrong

Looking back upon those years, it’s easy to see what I was doing wrong and why I wasn’t gaining weight (and muscle). Here are the major reasons why I wasn’t making progress:

Cardio Overkill – I was exercising way too much. WAY too much. During the Summer months I was outside from sun up to sun down, running, playing baseball or basketball, or swimming.

When I wasn’t outside, I was indoors doing some form of cardio – step ups, jumping rope, or even aerobics (yes, it was the early 80s). It wasn’t unusual for me to run 3 miles a day, do 45 minutes of step ups, and play baseball for 4 hours. This was just another typical day for me.

So here’s the problem: while I was certainly fit and healthy from all that exercise, I was expending a crazy amount of calories. Am I telling you that I should have stopped exercising completely? Of course not. Cardio work is a great way to improve overall health. The problem with doing “too much” cardio (and general exercise) is that it conflicts with another one of your primary goals – gaining weight.

Research backs up common sense on this subject. (1) A recent meta-analysis on the impact of cardiovascular exercise on resistance training determined:

Our results indicate that interference effects of endurance training are a factor of the modality, frequency, and duration of the endurance training selected.

The bottom line is that when you run a lot of cardio concurrently with your resistance training, it impacts results. The more cardiovascular work you do, the greater the tendency for it to impact your results.

If your primary goal is to gain weight and build muscle, then it would make sense to not push cardio too much. This is a competing goal; one that is in direct conflict with your weight gain goal. Because of this it makes sense to minimize the amount of cardio you do.

If you are a skinny guy, keep cardio sessions to “about” 3-4 per week, for 20 to 30 minutes each. If you play sports, or have an active lifestyle and can’t really reduce cardio, then it’s time to improve your diet.

Weight Gain

Not Eating Enough – Most skinny guys think they are eating enough, but are really only guessing about daily food intake. Here’s what I recommend: instead of guessing, spend a week logging everything you eat. Don’t change your eating habits, meaning don’t purposely eat more or less than normal.

At the end of the week spend the time going through your food choices. Learn exactly how many calories you ate, on the average, during the course of the last 7 days. If you need help, there are numerous websites and books that provide nutritional information on every possible food item.

How does this number look? Is it above 3,000 calories per day? I am guessing that your food intake is less than expected.

Gaining weight and building muscle is like every other endeavor in life, meaning that it requires a certain minimal time investment to become proficient. If you want to make the basketball team, you’ll need to put in some practice time. If you want to conquer the latest Xbox game, it will require a minimal time investment as well.

If you want to gain weight, you’ll need to invest some time in analyzing and planning your eating plan.

Remaining Weak – Progressive overload is king. “Working out”, while healthy, is not a magical method of building muscle mass. If you are not pushing yourself in the gym to build strength, you won’t build muscle. Stay weak, stay small – this sums it up nicely.

When you push for strength you are forcing your body to respond. In response to this demand, you will build muscle – if, you aren’t undereating.

During my teen years I did a lot of bodyweight work, along with bench presses and curls. Unfortunately, I used the same weight over and over again, week after week, year after year, and was unable to build any muscle.

No one ever told me that the body adapts rather quickly to a certain weight, and that more resistance would be required. I thought that I could magically “pump” my chest and biceps into growth using 95 pound bench presses and 25 pound curls.

Next Steps – Time to Gain Weight and Build Muscle

So, we have determined that skinny guys need to:

  1. Stop doing so much cardio.
  2. Eat more food.
  3. Get a lot stronger then they are now.

Cardio is the easy part. We can control how much cardio we do each week. Let’s move on to the next step of our journey, and learn “how” to gain weight properly, and in a healthy manner.

How to Gain Weight

Weight GainThis section will provide you with a step by step process on how to gain weight in a healthy manner. If you have any questions regarding diet and nutrition, please don’t hesitate to leave them in the comments section below.

Step 1 – Analysis of Your Existing Diet

This is an essential step of the process, so do not skip it, and guess at your average calorie intake.

The truth is this…most skinny guys think they are eating enough food, but when you ask them to tell you how many calories they are eating on a daily basis, they aren’t certain. This uncertainty is a major part of the problem.

If you can’t gain weight, something must be done. You are left with 2 choices:

  1. Keep doing what you’re doing, in this case guessing how many calories you are eating on a daily basis, and hope you gain weight.
  2. Take control over the situation, learn what you are eating, make necessary changes, and set a minimum daily calorie goal.

Obviously, the second option is our only option. So, with that said, let’s get started.

Grab a notebook, computer, an iPad, iPod or phone. You will need to write down everything you eat and drink this week – no exceptions. If you are not sure of the exact quantities, notate things in a manner that makes sense to you. For example:

  • A fist-side portion of potatoes.
  • 1/2 box of macaroni and cheese.
  • Nearly a full, large-size glass of milk.

Next, head over to Calorie King and calculate how many calories you’ve eaten this week. Some of this will be guess work, but that’s part of the learning process. Don’t fret if you feel like this may not yield 100% accuracy. That’s not the point. The point is to start learning about foods, their calorie content, etc.

Now, calculate a daily average. How many calories are you eating per day? 2,200? 2,500? Is this number lower or higher than you expected?

Step 2 – Make Dietary Adjustments

It’s time to structure some form of eating plan, and add calories. Use this as a starting point:

  • Calories. Add 500 daily calories to the average you calculated above.
  • Protein. Make sure you are eating at least 180 grams of protein per day.
  • Fats. Make sure at least 20% of your daily calorie intake comes from healthy fats.
  • Carbs. With your protein and fats in place, fill in the rest of your daily calorie intake with quality carbs – fruits, veggies, grains, etc.

It is certainly ok to eat more than 180 grams of protein per day. While studies indicate you may only need 150 grams per day for muscle growth, you have to consider the reality that you are currently underweight, and your body may gain muscle at a relatively rapid pace. Because of this, it’s better to eat a little more daily protein, rather than a little less.

High protein intake is perfectly safe to those of you without pre-existing kidney issues. Eating more protein can also help to balance out your eating plan, so that you don’t have to be so carb reliant. It can be hard to force feed yourself heavy carb meals when you aren’t feeling overly hungry.

The recommended 20% fat intake should also be considered a minimum. Fat is calorie dense, holding 9 calories per gram, compared to proteins and carbs which only have 4 calories per gram. What does this mean? It’s easier to get in your daily calories if you increase your fat intake. You won’t feel as full, because fats are more calorie dense.

If you are having a hard time enough enough food, you may want to increase your fat intake as high as 40% daily. This will make reaching your daily calorie goals much easier.

Weight Gain

Step 3 – Weight Gaining Goals

Aim for about a 2 pounds per month. Some will consider this rate “slow”, but it does add up to nearly a 25 pound bodyweight gain over the course of a year, and almost 50 pounds in 2 years.

If you follow this approach, and work hard to get a lot stronger than you are now using the workout plan below, your weight gain will be a quality weight gain. You will build a lot of muscle mass, and look great after 2 years.

Some of you may prefer to gain weight more rapidly than this. While more rapid weight gain can work for some, usually it’s a recipe for fat gain. The human body can only add so much muscle mass per day, week and month. The faster (more aggressive) you push your weight gain, the more likely you are to accrue a higher body fat percentage.

This isn’t what you want.

The First 2 Weeks

Ignore the weight you gain during the first 2 weeks of your bulk. During this time you are increasing your carb intake, most likely your sodium intake, and your digestive demands. Your body is holding a lot more water. This is not rapid fat gain, so don’t panic!

After 2 weeks, weight gain will normalize. Weeks 3-4 will tell the true story. Make these adjustments based on your weight gain during weeks 3-4:

  • Losing Weight – Code red! Add 750 calories to your daily intake. Ignore what the scale says for the next two weeks, and make new adjustments based on what happens 3-4 weeks from now.
  • Holding Steady – Add 500 calories per day. Re-assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month.
  • Slow Gain – Add 250 calories per day. Re-assess your rate of weight gain during weeks 3 and 4, and make any necessary adjustments so that you are gaining approximately 2 pounds of body weight per month.
  • Optimal Gain – Stay the course and don’t change a thing!
  • Rapid Gain – If you’re gaining weight too quickly, drop your daily calories by 250 and re-assess your eating plan after another 3-4 weeks.

A Note About Junk Food – Dirty Food

You’re young, skinny and hormonally strong. While you don’t want to eat a ton of junk food, taking in 10-25% of your daily calories from fast food, chips, energy drinks or cookies isn’t going to hurt you. It may actually help you reach your calorie goals.

Life is about balance. As long as you are eating mostly whole, nutritionally dense foods, it’s ok to add some junk in each day.

Whole Foods That Can Help The Skinny Guy Gain Weight

The following choices are whole foods, and are general “unprocessed” or “lightly processed”. They are full of good nutrition, cost-effective, calorie dense, and found at every grocery store.

A little of each of these foods goes a long way. You can add small servings of these foods to shakes or meals, or use them as snacks in between meals. They add a ton of calories (and flavor) without leaving you feeling overly full.

Bulking Foods for Skinny Guys
Protein Foods
Food Serving Calories
Ground Beef, Cooked, 70% Lean 4 oz 305
Bacon, Thick Cut 2 slices 122
Chicken Wing, with Skin 4 wings 394
Chicken Leg with Skin 1 leg 337
Pork Chop 2 chops, 8 oz 436
Eggs, Large 2 eggs 156
Steak, Ribeye 10 oz 544
Salmon 4 oz 233
Beef Brisket 4 oz 246
Pork Sausage 4 oz 384
Fruits and Veggies
Food Serving Calories
Banana 1 large 121
Grapes 20 70
Avocado, sliced 1 cup 234
Pineapple 1 cup 83
Orange 1 large 86
Pear 1 large 133
Sweet Potato 1 large 159
Potato 7 oz 142
Nuts and Legumes
Food Serving Calories
Peanut Butter 2 tbsp 188
Peanuts 2 oz 321
Almonds 2 oz 328
Pistachios 2 oz 316
Peas 1 cup 125
Black Beans 1 cup 220
Dairy
Food Serving Calories
Whole Milk 1 cup 146
Butter 2 pats 72
Heavy Whipping Cream 2 oz 205
Cream Cheese 1 oz 99
Cheddar Cheese 2 oz 228
String Cheese 1 piece 80
Cottage Cheese 1 cup 216
Carbs and Grains
Food Serving Calories
Brown Rice, cooked 1 cup 216
Quinoa, cooked 1 cup 222
White Rice, cooked 1 cup 242
Pasta, cooked 1 cup 182
Wheat Bread 1 slice 78
Oils and Misc
Food Serving Calories
Olive Oil 1 tbsp 120
Coconut Oil 1 tbsp 117
Frozen Pizza 1 pie 1,267
McDouble 1 burger 400
Beef and Bean Burrito, frozen 1 burrito 290

Power Weight Gain Shake for Skinny Guys

One of the easiest ways of adding calories is via a “weight gain shake“. The following shake can be consumed once per day, and contains 1,066 calories. Simply add the ingredients into a blender, blend until smooth, and enjoy.

  • 16 ounces of whole milk – 292 calories
  • 2 scoops of chocolate Premium Series Protein – 260 calories
  • 2 ounces of heavy cream – 205 calories
  • 1 large banana – 121 calories
  • 2 tbsp peanut butter – 188 calories

Hit the Gym – A 3 Step Muscle Building Plan

Weight GainNow that you have an eating plan, and know how to gain weight, it’s time to maximize your training. Building muscle is rather simple. It requires:

  • Consistency – Not missing workouts. Consistency plays a major role in making quality gains.
  • Progressive Overload – You must get a lot stronger than you are now. No exceptions. There is no “easier” way to build muscle.
  • Good Tools – Using the best possible exercises, when possible. The better your tools (exercises), the better your results.
  • Patience – Gains take years, not weeks. Look 2 years down the road, not 2 weeks. You can make amazing progress in 2 year’s time, so dedicate yourself to sticking with a plan.

The following 3 step plan is merely one possible way to build muscle. With that said, it’s a very effective approach. Combine this plan with enough food, and you will see some very impressive results.

Here is an overview of the program:

  • Step 1 – Priming Stage. This is a one month introduction. You will begin with one set per exercise, and after a couple weeks you will move on to 2 sets per exercise.
  • Step 2 – Building Phase. This is a five month phase that will help you maximize your beginner gains.
  • Step 3 – “Jacked” Phase. The last phase of the program, you will continue to use this phase as long as strength gains remain consistent.

Training Notes

  • Sets. Push each set for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your form starts to slip.
  • Weight. Use the same weight for each set of a given exercise.
  • Rep Minimums. Each exercise has a “rep minimum.” When you are able to reach this minimum rep amount for each of the 3 sets, add weight the next time you perform that exercise. So when you see a “8 rep minimum” for an exercise, you will add weight when you re able to perform 8 or more reps for each of the sets.

Stage 1 – Priming

During the first 2 weeks use only one set per exercise. During weeks 3-4, use 2 sets per exercise.

Start with a very light weight for each exercise. Get a good feel for exercise form. Add weight when you are able to hit the “rep minimum” for a given exercise.

Don’t take big jumps in weight; instead take the smallest jump possible – generally 5 pounds per lift. Muscle building is a marathon, not a sprint. These small jumps will pay off very quickly.

You will be training 3 days per week:

  • Day 1 – Workout
  • Day 2 – Off
  • Day 3 – Workout
  • Day 4 – Off
  • Day 5 – Workout
  • Day 6 – Off
  • Day 7 – Off
Stage 1 – Priming
Workout
Exercise Sets Rep Minimum
Squat 1/2 10/10
Bench Press 1/2 10/10
Stiff Leg Deadlift 1/2 10/10
Seated Overhead Barbell Press 1/2 10/10
Bent Over Row 1/2 10/10
Skullcrushers 1/2 10/10
Pull Ups/Lat Pull Down 1/2 10/10
Dumbbell Curl 1/2 10/10
Leg Curl 1/2 10/10
Calf Raise 1/2 10/10
Sit Ups 1/2 10/10

Stage 2 – Building

Continue using the weights you left off with during the Priming stage. For any exercises you did not perform during the Priming stage, start with a light and conservative weight.

You will be working out 3 days a week, using the same schedule as you did during your first 4 weeks of training:

  • Day 1 – Workout A
  • Day 2 – Off
  • Day 3 – Workout B
  • Day 4 – Off
  • Day 5 – Workout C
  • Day 6 – Off
  • Day 7 – Off
Stage 2 – Building
Workout A
Exercise Sets Rep Minimum
Squat 3 8
Bench Press 3 8
Barbell Row 3 8
Seated Overhead Dumbbell Press 3 8
Leg Curl 3 10
Skullcushers 3 8
Dumbbell Curls 3 8
Standing Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 2 – Building
Workout B
Exercise Sets Rep Minimum
Still Leg Deadlift 3 8
Leg Curls 3 10
Incline Dumbbell Flye 3 10
Pull Ups or Lat Pull Down 3 8
Bent Over Dumbbell Reverse Flyes 3 10
Cable Tricep Extension 3 8
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 10
Side Bends 3 15
Stage 2 – Building
Workout C
Exercise Sets Rep Minimum
Leg Press 3 15
Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Overhead Press 3 8
Leg Curls 3 10
Dips or Two Arm Seated Dumbbell Extensions 3 8
EZ Bar Preacher Curl 3 8
Seated Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec

Weight Gain

Stage 3 – Jacked

Stage 3 is a little more intense, and introduces the deadlift and 20 rep squat. For the 20 rep squats, stop at 20 reps; do not go higher.

Workouts are structured more in a heavy, light, medium manner with Monday being the heavy day. Wednesday is a lighter day, focusing on mostly isolation-style lifts, while Friday is the medium day.

  • Day 1 – Workout A – Heavy
  • Day 2 – Off
  • Day 3 – Workout B – Light
  • Day 4 – Off
  • Day 5 – Workout C – Medium
  • Day 6 – Off
  • Day 7 – Off
Stage 3 – Jacked
Workout A
Exercise Sets Rep Minimum
Squat 3 6
Bench Press 3 6
Barbell Rows 3 6
Seated Overhead Press 3 6
Stiff Leg Deadlift 3 6
Dips or Skullcrushers 3 8
Barbell Curls 3 8
Seated Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 3 – Jacked
Workout B
Exercise Sets Rep Minimum
Deadlift 3 5
Dumbbell Flyes or Pec Dec 3 10
Leg Extensions 3 10
Pull Ups or Lat Pull Down 3 10
Bent Over Reverse Dumbbell Flye 3 10
Cable Tricep Extensions 3 10
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 8
Dumbbell Side Bends 3 10
Stage 3 – Jacked
Workout C
Exercise Sets Rep Minimum
Squat 2 20
Incline Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Arnold Press 3 8
Leg Curl 3 10
Seated Two Arm Dumbbell Extension 3 8
Seated Dumbbell Curl 3 8
Standing Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec

Supplements for the Skinny Guy

Supplementation, like training, should be eased into. For the first phase of this program, you may want to consider fortifying your nutritional base with the following supplements:

Weight gainers provide quite a few calories, and are convenient to have around for those busy times in life when cooking isn’t an option, or for times when you miss meals.

By the second phase of this program, you should have your diet pretty much dialed in. Your training will also be on track and consistent. At this time, it would be ok to start exploring other popular supplements, such as:

Other supplements that may be of benefit, based on your specific needs (age, stress, sleep, low testosterone, poor recovery, etc) include:

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Body building is a hobby that promotes a variety of goals, and vascularity for many weight lifters ranks extremely high on the priority list, as those who have visible veins in the arms convey strength and power. With this in mind, body builders aim to find the key to producing a vascular appearance, wondering whether veins are a function of building significant muscle mass, or if there is a certain diet structure that must be observed for veins to become visible. Although many weight lifters aim for maximum muscle gain in an effort to boost vascularity, this is only one of two variables in producing such a goal.

A far more vital factor in enhancing vein prominence is body fat level, which is a function of p Read the rest of this entry »

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