No BS- ing around, just concrete and practical guidelines. This guide is aimed at beginners. But the vast majority of this muscle building information is applicable to all levels of experience. And when relevant, I do provide key pieces of advice specific to experienced lifters. Let’s begin. If you don’t, then you won’t. Plain and simple. So, what is progressive overload? Progressive overload entails increasing the stress placed on your muscles, over time. Now you know what the principle of progressive overload is. But how do actually you put it into practice? Here are four basic strategies for incorporating progressive overload into your routine: Add more weight: This is the best way to achieve progressive overload. Simply increase the weight for an exercise as soon as you can, and as often as you can. However, do not sacrifice technique to add a few pounds to the bar – it’s not effective and you might get injured. Do more volume (sets x reps): You can overload the muscles by increasing the number of reps and sets. Train more frequently: If you’re training each body part just once per week, increase that to twice or even three times per week.
Yes you can gain muscle and lose fat at the same time, dont let people tell you otherwise! Working out hard is necessary but the key is good nutrition. Zero carb is getting (relatively) popular. A handful of valued MDA forum members eat little-to-no-carb, and several others probably imagine it's ideal even. Gain muscle mass by avoiding these 7 mistakes. It took me a while to figure them out, but once I did, my ability to gain muscle mass skyrocketed. Note: If you work each body part 2- 3x/week, you should try to avoid training to failure on most of your sets. Any combination of the above: If possible, it’s best to use just one of the above tactics at a time. However, as you become more experienced, you may need to combine tactics to sufficiently challenge your muscles and achieve progressive overload. Progressive overload: adding weight to the bar. Piyush Dimri April 18, 2016. It have been following you from quite a long time. I really liked your idea about LCHF diet and your pursuit of cracking insulin. Image Credit: jontunn. Focus on Compound Exercises to Build Muscle. You don’t just have to work hard to build muscle fast, you also have to work smart. This means using the most effective types of weight lifting exercises. There are two basic types of exercises: Your routine should adhere to these these guidelines: Do mostly compound exercises: Compound exercises are highly efficient because they train multiple muscle groups at a time. They’re also highly effective, because you can lift more weight, and therefore build muscle and strength faster. All it takes is a few basic compound exercises hit all the major muscle groups. Do isolation exercises in moderation: Isolation exercises are great tools for targeting individual muscle groups. Think of them as “precision instruments” with a limited and specific role: to sculpt the foundation of muscle built by compound exercises. Beginners in particular should keep isolation work to a minimum (if not avoid it completely). If you’re intermediate or advanced, you can add more isolation lifts, but compounds should still make up the majority of your training. Do compound exercises before isolation exercises: It’s generally best to do compound exercises exercises at the beginning and middle of your workout, and isolation exercises at the end. If you’re training back and biceps, then you’d do deadlifts, chin ups and rows before barbell curls and dumbbell curls). Lastly (and this should go without saying), it is of the utmost importance that you learn and consistently use proper form on any and all exercises you do. Note: You won’t actually have to choose which and how many exercises to do, what order to do them in, etc., for your training. As I explain in the next section, it’s best to follow a pre- designed routine or training style that’s been proven to work. That said, it’s your job to scrutinize any routine you consider to see if it adheres to the above exercise guidelines. The Best Workout Routines for Building Muscle. Unless you’ve been lifting for years, don’t try to design a routine from scratch. This section will help you select a proven muscle building routine that matches your experience level. Find a routine designed for your experience level. Image Credit: jontunn. Best Beginner Routines. I understand that some people might just want to know how to build fast, and not give two sh*ts about strength. I can respect that mindset, since I used to think the same way. But you’ve gotta change that perspective if you want to maximize your mass gains. Understand this: As a beginner, you should focus on building a base of strength and mastering technique on a few basic compound exercises – dramatic muscle gains will follow. The foundation of strength you build will maximize your muscle building potential in the months and years to come. Remember, it’s all about working smart. And here’s how you do that: Understand that less is more: Don’t be fooled into thinking you need to do a 5 or 6- day routine, where you blast one or two muscles into oblivion (the typical, ineffective “bodybuilding” routine). If you do, you’ll likely end up discouraged and injured. Do full body training: A 3 day/week full body routine to get strong. Full body training allows beginners to master technique while enjoying immediate increase in strength and size. By training each muscle group so frequently (3x/week), you will progress that much faster. You can do this as a newbie because your body is in a rapid adaptation mode since you’re introducing it to a new stimulus; and don’t yet have the strength work capacity to “overtrain.”My top recommendations for beginner routines are The MYx. Routine or Rippetoe’s Starting Strength Program. Best Intermediate and Advanced Routines. Intermediate and advanced weight lifters have a lot more latitude when it comes to choosing or designing a weight lifting routine. It ultimately comes down to experimenting to find what works best for your body. Personally, I’ve found that a training each body part about 2x/week on a 4- 6 day upper body/lower body split, works best for me. However, some guys swear by body part splits such as Max OT, which involve training each muscle 1x/week with an entire workout dedicated to obliterating each major muscle group. Most intermediate and advanced lifters can get great results from body part split routines if done for short periods of time (i. But, I believe doing this style of training over the long term will lead to sub- par results for most experienced lifters. Take a look at these weight lifting routines to find a program that suits you. Design a Diet Plan to Build Muscle. You must understand calories and macronutrients (protein, fats and carbs) to be able to create a muscle building nutrition plan. Calories. You need to eat more calories than you expend per day. That is, you must have a caloric surplus so your body can convert the extra calories into muscle mass. Caloric surplus = Calories In > Calories Out. If you fail to do this, then you will not build muscle. No ifs, ands or buts about it. The number of calories that you need to consume to achieve a calorie surplus varies from person to person. It depends primarily on your metabolism/body type and activity level. If you already know your maintenance calorie intake (how many calories you need to maintain your current weight and muscle mass), then simply increase that by 3. If you don’t know your maintenance calorie level already, then I recommend using this simple calculation to estimate how many calories you need to build muscle: Calories to build muscle = Bodyweight in lbs x 1. Example: A typical 1. Note: I’ll be referring to this example when discussing protein, fats and carbs. If you’re an ectomorph and/or very active throughout the day, you should multiply you bodyweight by a higher number (e. BW x 2. 0+ calories/lb). Whereas, if you’ve got a high body fat percentage and/or are an endomorph with a low activity level, then you should multiply your bodyweight by a lower number (e. BW x 1. 5- 1. 6 calories/lb). Also, if you’re a female, you should also use a lower number to estimate your calorie needs (e. You have to test it out. If you’re not gaining any/enough muscle, you’ll need to eat more calories. Or you’ll have to eat fewer calories if you end up gaining too much fat. Protein. Protein is made up of amino acids, which are the building blocks of muscle. As such, you need to make it a high priority to get enough protein every day. If you’ve never been on a muscle building diet before, this will mean eating a lot more protein than you’re used to. Protein intake: You need to consume 1. To convert protein to calories, multiply your protein intake in grams by 4 calories per gram: 1. I personally eat about 1 gram/lb of bodyweight. Anything more than this is unnecessary for building muscle, at least in my experience. Note: People with high body fat percentages (2. LBM) to calculate their protein needs. Carbohydrates and Fat. Now that we’ve covered protein, what should you do about carbs and fats? Others do better with more carbs and less fat (see low fat diet plans). That said, I recommend adhering to these guidelines as a starting point: Fat intake: Fat should account for 2. Let’s say 3. 0% for simplicity’s sake. So if you’re eating 2. To convert that to grams of fat, divide by 9 calories per gram: 8. Carbohydrate intake: Carbs should account for the remainder of your calorie requirements. If you have 1. 29. To convert that to grams, divide it by 4 calories per gram: 1. See how this works for you, then change it if necessary. Meal Frequency. It doesn’t matter if you get your calorie and macronutrient requirements in 3 meals or 9 meals. Do whatever is most practical for your lifestyle and calorie needs (e. They can be solid or liquid meals. If you want to get real technical, you can read these pre- and post- workout nutrition guidelines. Food Choices. Check out my post on muscle building foods for a list of quality, nutrient- dense foods that will help you gain muscle and keep you healthy. Don’t be afraid of eating some so- called “unhealthy” foods, as long as you don’t go overboard with it. Despite what some dogmatic fitness and nutrition enthusiasts would like you to believe, it’s entirely possible to eat “dirty” foods as part of an effective diet plan. The only catch is that you have to make it “fit” with the rest of your calorie and macronutrient requirements. More Nutrition Information. The Stubborn Fat Solution : Bodyrecomposition. The Stubborn Fat Solution. First Edition. Softback: 8. X1. 1. Various simple explanations (typically involving estrogen) have been offered but the results from these simple approaches have been, at best, poor. This is a place where simple is simply wrong. As it turns out, stubborn fat is stubborn for a number of inter- related physiological reasons, all of which conspire to make its elimination difficult (and for some, seemingly impossible). The Stubborn Fat Solution is the first book to scientifically examine the causes of stubborn body fat in extreme detail. From receptor type and number, blood flow, the propensity to both store and release fat, the physiology of stubborn fat is dissected in detail. The role of hormones and diet is also discussed. Of course, all of the physiological verbiage is useless without solutions and The Stubborn Fat Solution provides those as well. The book describes four specific protocols aimed at optimally mobilizing and burning off stubborn fat. While the protocols are primarily training based, the impact of diet on stubborn fat loss is also discussed and information on how best to incorporate the four protocols into your current training and diet program are examined. And while none are required, several beneficial supplements are also discussed. Please note: Like The Ultimate Diet 2. The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness. Until men are 1. 0- 1. Table of Contents. Introduction. Chapter 1: Defining the Problem. Chapter 2: What is Body Fat. Chapter 3: Types of Body Fat. Chapter 4: Basic Fat Cell Metabolism. Chapter 5: Burning Body Fat. Chapter 6: Hormones and Body Fat. Chapter 7: Why is Stubborn Fat Stubborn. Chapter 8: Diet, Exercise and Supplements. Chapter 9: The Stubborn Fat Protocols: Introduction. Chapter 1. 0: The Protocols. Chapter 1. 1: The End. References. Show me my purchase options. Excerpt. The following is from Chapter 7: Why is Stubborn Fat Stubborn. So this chapter basically is the first punch line of the book, finally defining, physiologically, what makes stubborn fat so stubborn. And, rather than being any single hormone or factor, it’s essentially a combination of issues including adrenoceptor number (which determines the sensitivity to lipolytic stimuli), blood flow, sensitivity to insulin, what type of fat is stored, and whether the fat cells are small and numerous or large and less numerous. Of those five factors, three are under our immediate control, the last two are not. Additionally, there is the global fact of how the body adapts to long- term dieting. Reductions in metabolic rate, thyroid, leptin, nervous system output, etc. Clearly finding a way to overcome the issue of a high alpha- to beta- receptor ratio is a first key. Improving blood flow into and out of the cell is the second key. Avoiding issues with high insulin sensitivity (or simply a propensity to store fat in the first place) is the final key. Show me my purchase options. Customer Feedback“As a female contest bodybuilder I am always struggling to get that last bit of fluff off the hips and thighs. SFP is the magic bullet to get it moving. I have used Lyle’s protocol successfully for four bodybuilding shows and would never consider prepping for a contest without it.”Pattie Farley – CSCS, USAW- CC, CPTwww. By using the protocols for stubborn fat loss outlined in this book, I was able for the first time ever to go into a competition with split hamstrings and striated glutes to win my pro card!”Tommy Jeffers, IFPA Pro Bodybuilder, Mr. Natural Indiana“This book is NOT for people who only want to get rid of a little flab around their waist, this is a book for individuals who are already lean but struggling to get that last bit of stubborn body fat off to reach the pinnacle of conditioning for a competition, photoshoot and let’s be honest here – pure vanity. True to its name, The Stubborn Fat Solution is the product of Lyle Mc. Donald’s years and years of research into why stubborn fat cells are so stubborn, and how to once and for all get rid of it. The book first delves into the physiology, where mechanisms on the micro- level is explained in simple layman’s terms, and then transitions into specific dieting, supplementation and training rules – providing you with four different protocols proportionally increasing in brutal intensity – AND effectiveness. I have been fortunate enough to try out these methods on both myself and a selection of athletes and lifters as part of Lyle’s research for the book, and although you might be filled with an intense hate for the name Lyle Mc. Donald when you shed blood, tears and sweat to make it through one the protocols of this madman, you will praise his name when you finally see that last bit of fat around your waist, hips and legs vanishing before your eyes.” Borge (aka Blade) – Norway – Myo. Revolution. Purchase Options. The Stubborn Fat Solution can be purchased in a variety of formats and bundled packages. Digital Only Options. The Stubborn Fat Solution can be ordered in either a PDF or Kindle format.
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