Credit: iStock.com/Wavebreakmedia Muscle hypertrophy training—in other words, working out for muscle growth—may seem relatively straightforward. For years, the idea has been that sticking with roughly eight sets of eight to 12 reps per muscle group will stimulate growth. But in reality, it’s so much more than that. After all, do you just want to stimulate hypertrophy, or do you want to optimize it by working as efficiently as possible? You could hit the gym every day, have your nutrition on point, sleep like a baby every night, and yet still not see the gains you want. But there’s a lot more to building muscle than eating, sleeping, and banging out sets of eight to 12 reps. You need a plan, and more importantly, you need to execute it. Having a set of core values and principles is essential to progression no matter what you’re doing. And with the right plan and execution, you can optimize growth with 12 or five reps per set. You just have to work your … [Read more...] about 8 Core Training Principles to Optimize Muscle Hypertrophy: What Everyone Needs to Build Muscle
How can i build muscle fast
Almost everyone who's lost weight has eventually put the weight back on. Why this cruel reality? It's simple, really: During the first months of any diet, your body loses both fat and muscle. Then, when you gain back the weight, you add back only fat because it's much easier to gain fat than it is to gain muscle."That's the dirty little secret of most popular diet plans," says exercise researcher Ellington Darden, PhD, author of the new Women's Health book, The Body Fat Breakthrough. "They don't combine muscle-maintaining exercises with the calorie reduction. More muscle is your ticket to a better body."It's no secret that muscle is more metabolically active than fat, so by having more lean muscle on your skeleton, you'll burn more calories even at rest. Fortunately, Darden says he discovered a super-efficient way to build muscle while losing weight: It's called "negative training," and Darden tested it on more than 100 people at Gainesville Health & Fitness in Florida a few years … [Read more...] about How To Lose 30 Pounds Fast
Jen Sinkler is a longtime fitness writer and personal trainer based in Minneapolis who believes that, above all else, fitness should be fun. In her weekly column, "Strongly Worded," she explores what it means to be a confident, mindful, unapologetically strong woman.My friend Jill Coleman (pictured above) and I have somewhat different working approaches to fitness. Coleman, a strength, nutrition, and wellness coach based in Winston-Salem, North Carolina, has more of a physique competitor's approach, using body-part splits (that is, training certain body parts on certain days) and more isolation work. I, on the other hand, tend to incorporate more multi-joint lifts and heavier weights. That said, the results tend to be similarly effective for both us and our clients in reaching stated goals. That’s because, well, resistance training is awesome in any form, of course, but also because we are extremely closely aligned on the mindset front.We both believe that when it … [Read more...] about Change Your Mindset to Lose Weight and Build Muscle
Bro wisdom says that if you want to get big, you have to lift heavy. But emerging science begs to differ. In a new study from McMaster University, researchers put experienced lifters through a resistance training regimen for 12 weeks. They all did the same workouts: a typical muscle-building program that included barbell bench presses, biceps curls, leg presses, and knee extensions, among other exercises.Related: RIPTENSITY: Fast Bodyweight Workouts From Men’s Health That Are So Intense, They Rip Away Body Fat! Half of the subjects lifted heavy weights—75 to 90 percent of their one-rep maximums for each exercise, lifting to failure, which usually meant they performed 8 to 12 reps per set. The other half, however, lifted only 30 to 50 percent of their one-rep maxes. But they also lifted to failure, which typically worked out to 20 to 25 reps per set.The men in both groups put on the same amount of muscle over the 12-week period on average: 2.4 pounds, to be … [Read more...] about Are Heavy Weights Better For Building Muscle? The Surprising Results Of a New Study
I run 3 days a week but I can't seem to improve my speed. What can I do? Answer: You have to train fast to be fast. Turn every other training day into an interval-speed session. By exceeding your normal race pace for shorter runs, your muscles will become more efficient, improving your body's elasticity and helping you sustain a faster pace with less effort. Here's how to do it: After you warm up, run as fast as you can for 1 minute, followed by 3 minutes of rest. Do this four times and then walk for 5 minutes to cool down. To improve your gains, increase to 8 repetitions during a workout. Then go back to doing 6 reps with only 2 minutes of rest, build back to 8, and then try 6 reps with 1 minute of rest. As you run, pay attention to your arms, as they dictate leg movement. Fix your arms at 90 degrees, relax your shoulders, and focus on driving your elbows back as you run. This will improve your stride. … [Read more...] about I run 3 days a week but I can’t seem to improve my speed. What can I do?
How can I build bigger calves but take less time? Answer: Your best bet is to steal a page from legendary trainer Vince Gironda, who first popularized this protocol for another guy who struggled with calf development: Arnold. Start with a weight that's roughly 30 to 40 percent of what you'd normally use for calf raises. Perform 10 sets of 10 repetitions. Here's the key: Rest for only 15 seconds between sets. Since calf-muscle-fiber makeup differs from that of bigger muscles, your calves recover too fast with the old three-sets-of-10 approach. This routine will challenge your lower legs, and it will take less than 10 minutes to complete, so you can do it every day. … [Read more...] about How can I build bigger calves but take less time?
Most gym goers have one exercise speed: FAST!While performing explosive reps has benefits, doing every exercise as fast as possible may lead to decreasing stability in your muscle and joints, and deteriorating form and technique.As a result, your progress will slow, and your risk of injury will increase.If you’re not varying your exercise tempo—or how fast or how slow you lift a weight—during a workout, you’re missing out. That’s because even the smallest tempo tweaks can enhance fat loss, muscle gain, and performance, and bulletproof your joints.Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Rock-Hard MuscleIn order to effectively change up the speed during an exercise, you need to know the four phases of a lift:Eccentric: This is known as the “negative phase,” and it’s usually the lowering portion of an exercise. It’s also the amount of time your muscles lengthen under … [Read more...] about Are You Picking the Right Exercise Tempos to Burn Fat and Build Muscle?
I brought in the original strength training Renegade for a classic rant against protein - if you've ever wondered how much protein you need to gain muscle, here's the truth...He's often imitated but never duplicated, let's hear from Jay Ferruggia about how much protein we really need to build muscle: ***************************** That's because they have been brainwashed to believe that without eating a billion grams of protein per day their muscles will shrink faster than their wang in a cold pool. This simply isn't true. Not even close. The body can only assimilate so much protein on a daily basis and you can only build muscle so fast. If protein were really the key to building muscle you would see tons of 250 pound behemoths every where you went. They would be sitting next to you at the movies, serving you in restaurants and rubbing elbows with you in the waiting room of the dentists' office. Because, let's face it, everyone and their mother drinks protein shakes these … [Read more...] about Protein Needs for Muscle Building
So you don’t want to give up your morning bowl, but you want to give an uptick to your nutrition. Then start at the bottom and work your way up. When buying cereal, use the 5:5:10 rule: at least 5 grams of fiber, 5 grams of protein, and no more than 10 grams of sugar per serving, says Kim Larson, R.D.N., C.D., C.S.S.D., a Seattle sports dietitian. We like Health Valley Organic Fiber 7 Flakes, which comes in at 7:6:10. Add milk, and match the toppings to your mission, whether it’s to beef up your biceps or shed those extra 5 pounds by summer.Better BrainpowerADDDrop in dark chocolate for a hit of flavonoids. These antioxidants can give you a quick cognitive charge, reports a study from Australia. For long-term benefits, add berries. They contain flavonoids that can aid memory over time.Healthier HeartADDKnock yourself out with nuts. They contain magnesium and selenium, minerals that may ward off heart disease. Then add a sliced apple for the pectin, a form of … [Read more...] about Q: How can I give my cereal a nutrition boost?
Taylor Lautner isn't a naturally strong guy, but his career depends on becoming brawny. Between the first and second Twilight films, his character grew into a powerful werewolf. That meant he needed to gain 30 pounds of muscle in a year. Which he did. Think about that: Taylor Lautner used to be a 5'10", 140-pound, bony teenager, and now he's a rippled fitness animal. If he can overcome physical shortcomings, anyone can. "Inexperience works to your advantage," says Jordan Yuam, Lautner's trainer and the owner of Jordan's Virtual Fit Club. "The less muscle you have, the easier it is to gain muscle mass more quickly." Your strategy: Eat right and follow a smart, strategic workout regimen. "Maximize your genetic potential," says Yuam. "There's no reason you can't gain pounds of muscle in a year." Lautner is counting on it: The third movie in the Twilight series is due out in mid-2010. "My character continues to grow," he says, "so I'd like to pack on at least a few more lean pounds."Watch … [Read more...] about Build Muscle Fast