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Want muscle? Then become a STRIPPER!
No...I'm not suggesting you break out your leather chaps and take up pole dancing.
hey...these are tough economic times and I'm not judgemental!)
"Stripping The Bar"
is an advanced mass-building technique that you can slip into your program every
now and then to really tweak your results!
Here's what to do...
Using the BENCH PRESS
as an example, start with the max weight you can use for 12 reps. Once you hit muscular
failure and can't do another rep, rack the weight and have a buddy (or do it yourself,
but be QUICK!) take about 20% of the weight off each side.
So if you were training
with 150 lbs, take off a total of about 30 lbs off the bar.
Then, continue to knock
out as many reps as possible with no rest period, until you can't do any more.
you're done, take off another 20% and continue your reps.
Keep going until your buddy
has to sponge you off the gym floor!
One round of these "strip sets" and call it quits for that body part!
Oh, and bring
a box of tissues! You'll be openly crying like a baby after this one!
For The Average Joe & Jane"
The "Muscle Nerd"
Quick Tip - How To Supplement DURING Your Workouts By: - The Muscle Nerd - Jeff Anderson
sure you've heard how important "post-workout" protein is for jumpstarting the whole
"recovery process" and begin building muscle, right?
And it's TRUE...but here's what
It's not like your triceps are just kicking back after your dumbbell kickbacks,
waiting for you to end their abuse before they BEGIN their recovery.
WHILE you workout,
your body is ALREADY trying to manage the damage you're putting it through!
So I say,
"Why should you wait until the END of your workout to provide your muscles with the
'support' they need to grow?"
How To Build Muscle Based On Your Body Type Ever wonder why some guys can train in
the gym day after day, month after month, year after year, suck down raw eggs and
protein powder and pop every bodybuilding supplement pill they can get their hands
on...and BARELY see any progress?!
And what about the guy who seems to go to the gym,
just look at the weights, follow it up with a diet of Twinkies and cheesecake and
somehow add an inch to his biceps in the process?
magazines and "guru's" would love for you to believe that building muscle is as simple
as "performing this exercise for this many reps", it's actually a very PERSONAL process
and YOUR bodybuilding results will depend on many factors...including the body you
were born with!
Here's what I mean... I don't have to refer you back to 9th grade Biology
class to remind you that not everybody is built with the same "body type".
you were called "scrawny" or "big boned", "skinny" or "fat", or you were blessed
with the body of a Greek God, everyone has a body that has inherent "gifts" and "limitations"
when it comes to bodybuilding and building muscle.
Therefore, following the exact same diet and doing the exact same exercises can yield
entirely different results for each person based upon their specific body type.
building up muscle mass and achieving an ideal body for bodybuilding is actually
quite easy...as long as the understand these differences, what YOUR specific "body
type" is...and how to diet and exercise accordingly.
BODYBUILDING BY "BODY TYPE"
are three basic "body types" that all people fall into, based mostly on the body
that they were born with.
These three classifications are called the "Ectomorph",
the "Mesomorph", and the "Endomorph".
An ectomorph body is characterized by a thin,
delicate stature, and men in this category usually have trouble gaining weight and
A mesomorph body is one that has no trouble gaining or losing weight,
and adding muscle mass for men with this body type is usually easy.
are typically large, soft, and round, and men in this class will usually have trouble
losing weight and slimming down their stature.
By following a bodybuilding program
that focuses on specific physical and dietary guidelines based upon your body type,
men of all three classes can easily achieve lean muscle growth, enhanced fat burning...and
the body of their dreams.
Here are some powerful training and nutrition tips for each
body type to help you achieve your goals:
ECTOMORPH BODYBUILDING TIPS
Men with an ectomorph
body should follow certain exercise routines in order that focus primarily on "mass
bulding" while avoiding their body's natural desire to stay thin.
As any "skinny guy"
knows, that's not an easy task!
To maximize your mass building efforts, activities
other than weight lifting and strength training should be avoided, since they will
only burn calories and make it harder to gain muscle mass.
All energy should be focused on weight training exercises, and for the ectomorph,
more is NOT necessarily better.
Ecto's can quickly find themselves "overtrained" and
their body will struggle with keeping up with an intense training session that outpaces
your ability to recover and grow new muscle.
Stick with heavy weights for about 6-8
repetitions using compound exercises and rest for 2 to 3 days between training in
order to allow their body to recuperate between training sessions.
The best weight
training exercises to perform are the dead lift, squats, and reverse grip lat pull
downs to focus on your largest muscle groups to give you the most bang for your bodybuilding
Incline bench presses can also be very beneficial, since they can work several
major muscle groups all at the same time.
MESOMORPH BODYBUILDING TIPS
Men with a mesomorph
body type usually don’t have much trouble gaining or losing weight, as long as they
stick to a regular exercise routine that includes both weight training and cardiovascular
Strength training should be done 2 to 3 times per week, with cardiovascular
exercises being done every day that strength training isn’t or for a short time at
the end of each workout.
This exercise routine can be changed based on the specific
body each individual is looking for, so those looking to gain extra muscle mass may
want to increase their strength training to 4-5 times a week if needed.
Men with this body type need to make sure they keep their exercise routines regular,
since they tend to take their "gifted" genetics too much for granted and missed workouts
or extra calories can undo all of the hard work they put into having their ideal
ENDOMORPH BODYBUILDING TIPS
Exercise is essential for those with endomorph bodies
since they typically have trouble losing weight and keeping it off.
The exercise routine
should focus primarily on weight training since building muscle will actually allow
them to burn more fat.
Muscle is your body's fat-burning "engine" and for every pound
of muscle you add, you burn an extra 14 calories per day without any extra effort.
To kickstart additional fat loss to see the "hidden" muscle you'll be building, be
sure to include aerobic exercise, which should be performed 5 to 7 times a week for
at least 30 minutes at a time.
While skinny guys need more time to recover and give
their body's time to grow, the endomorph needs to keep his body in an "active" mode
as much as possible to keep burning the fat.
Therefore, increasing the number of training
sessions you perform each week will help you keep your body in a constant fat-burning
state and help you shed the extra body fat.