Jason Ferruggia is a muscle building expert who has trained folks all around the globe with his online muscle building courses. You can check out his products, articles and full biography below.

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Information on Muscle Building Cardio Workout

The muscle building cardio workout I enjoy the most is to just go for a walk for at least 30 minutes before I eat breakfast. I typically walk like this around 4 to 5 days a week and this is for a number of reasons. First I do this for the health of my cardiovascular system. There of too many who forgo the other parts of fitness and just concentrate of lifting weights.

I walk first thing in the day because I tend to get side tracked otherwise lessening my chances of doing it later on. I wake up and go for my walk as soon as possible and get it done. This also helps to stimulate my appetite and it also steps up my metabolism, this effect lasts all day. This lets me consume more food without worrying about putting on more body fat.

It helps me have a clear head for the day too, allows me time with my own thoughts and fills my lungs with oxygen; this can become doubly important in the cold winter months when all the people around day in and day out are sick. I do believe that walking is one of a number of things that can keep you healthy.

My neighborhood has quite a few hills so it is fairly easy to increase my heart rate. If you are walking in a flat area and are in good health you might need to put on a vest that is weighted or pull a sled. If your choice is the weighted vest like it is for me on some days, be certain not to add more weight than you can handle.

Just think how many steps you need to make in a 30-minute walk. Every one of those steps puts stress on your spine, hips, knees and ankles. To start place only 10 pounds in the vest and have most of it in the back. Then slowly each week add some more weight. I highly recommend only going up to a max of 30 to 40 pounds with the vest when you are walking for 30-minutes a day.

It needs to be mentioned here that the more muscle mass that is accumulated on your body the more calories your body can burn as you do your walking. Look at Dorian Yates, who is a well-known bodybuilder and was Mr. Olympia many times. Walking was the only exercised used for his muscle building cardio workout, to lower his body-fat percentage into the single digits prior to his contests.

He carried a massive about of muscles (totally 300 pounds) on his frame of six feet. If you are not as built as this, just walking probably will not help enough. You will have to build up your muscle mass, do some sprints or other more extreme measures to accomplish it.

If your decision is to walk routinely as the muscle building cardio workout of choice, please also keep in mind that one huge benefit is being outside and breathing in the fresh air. DO NOT for any reason use a treadmill to do your walking. This invention is just a silly piece of equipment. You have woods, roads, sidewalks, fields, hills and mountains across this great world to explore. Now do you honestly want to walk on that boring treadmill? I think not.

Jason Ferruggia, a well-known expert on fitness, and he has a reputation for helping individuals build up muscles as quick as possible. This man has trained many people in his 14-year career as a professional-level-fitness coach, this covers over 500 athletes participating is more than 20 sports.

He has composed many articles for various top-rated websites and training magazines and has written 4 books on fitness. Jason works for the Men’s Fitness Magazine as the head training adviser, he also writes a column for the magazine each month on the subject of muscle building.

Jason Ferruggia is a muscle building expert who has trained folks all around the globe with his online muscle building courses. You can check out his products, articles and full biography below.

Check Out Jason’s Muscle Building Program:

Muscle Gaining Secrets

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Jason Ferruggia Biography

How to Build Your Trapezius Muscles Really Quickly

On the question of building your trapezius muscles (traps for short) larger, the answer starts and ends with deadlifts. This builds mass very effectively and will pack on an amazing amount of beef to those traps of yours quicker that almost any of the other exercises will. If you don’t believe me just check with the power lifters and it is quite noticeable that there is no getting away for building up the traps when you execute the right number of deadlifts.

While these deadlifts are tops for building traps, there is a good point to be made for the Olympic lifts can be just as effective. I have a tendency to agree with this if it was not for these lifts being harder to learn or to teach for that fact than the deadlifts, which puts the Olympic ones to number 2 on the list. Anyone can perform a deadlift at least in partial range the right way. Not just anyone can do a snatch or clean the right way.

Don’t forget the shrugs. These might seem like a movement that is simple in nature and pretty straight forward many people are confused as to how to use them in relationship to how to build traps larger. No one agrees on how these need to be performed. Some say you should do partial reps and go as heavy as you can, just lifting the weight up. Others say that you should go light and do full range in motion, getting your shoulders as near to your ears as you possibly can and then holding in that position for about a second. Which group is right? Both of them are.

To know the whole truth on this subject just look to the athletes who have built the largest traps: the Olympic lifters and the power lifters.

Power lifters have large traps because of the amount of deadlifts they perform. Deadlifts for a workout are heavy no question about that. In these no shrugging is done at all. Olympic lifters do lighter-weight lifts explosively and use their full range of motion which involves their traps coming up all the way to their ears.

What do these groups show us about doing shrugs and how to do them? That is easy to answer; the most productive way of getting large traps is either through the Olympic lift or the deadlift. No doubt about this at all.

However, what can you do if you have problems doing either of these exercises, because of shoulder or back issues or you just wish to change up your training routine on your traps? Then you have to turn to the shrug at this point. Traps can be the most impressive, important and intimidating of body parts and you cannot walk through life with not having them.

So which of the camps are right as far as how shrugs should be done? Both are correct. At times you need to go heavy at low reps, cheating the weight up along with not worrying about attaining the extreme contraction when you reach the top. Then the next workout day do the lighter weight for more reps and get total range of motion with the exaggerated contraction at the top and make sure to hold there for a second.

You could also do both lifts in the same workout. Start with the lighter weight, performing 10 to 12 reps lifting your shoulders up as far you can. With every set just add some weight and gradually work up to where you can do only 5 partial reps with a bit of a cheat on the end. You can also begin with the heavy sets first and then go to lighter gradually.

Olympic lifts and deadlifts are you first choices for how to build large traps. However, there are times that shrugs can also be effective. Just be sure to do them straight up and then down without rolling your shoulders backwards or forwards; that is only for the ones that do not understand in what way gravity works.

Jason Ferruggia is a muscle building expert who has trained folks all around the globe with his online muscle building courses. You can check out his products, articles and full biography below.

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How to Really Build Large Calves And Pack On Muscle

This question has been one of mine since childhood, because back then I had very thin calves. After some experimenting, I came to the conclusion that high-volume exercises are more effective on calves. These are possibly the most difficult muscles to build. Only doing a small number of sets with them did not work for me. Because I did not want to train my calves right and chose to work of athleticism, bigger-compound lifts and athleticism my calves stayed small for years.

They finally started getting larger only when I did high volume on them. I normally train them like this for about 30 days then I am totally bored with and quit doing it for about a year. It is hard to take the high-volume training for an extended period of time, because you can start to have achilles and ankle problems. If you are an athlete, who does a lot of jumping or running, stay away from working on your calves using high-volume workouts.

However, if you obsess about having large calves, and you only desire to have them larger they you will have to step up the frequency and the volume. One time I gained a whole two inches in my calves in the short time of a month! Do not misunderstand me, my calves are not that huge, however, you can build your calves when you commit to it.

The calves were even Arnold’s least developed body part; he had to commit himself totally to building them up. One funny thing he did was to cut off his pant legs at about the knee, this made him very self conscious about his calves not being developed enough.

One choice is to perform a set of exercises for the calves in between your other exercises. You need to do it heavy, do a thorough, deep stretch holding it for at least a second and go up to the ten seconds when you get to the bottom and when flexing the calves hard get up on the big toe. When you are performing standing calves, the knees need to be bent slightly on the downward motion and then should be locked on the upward motion.

Another choice for your workouts is to start with your calves at least on the day you are working on your lower part of the body. One day a week should include the heavy-standing-calves raises at the rate of 5 to 10 sets of 5 to 8 reps each and the other days should be for the seated-calf raises at the rate of 4 to 5 sets of 15 to 30 reps each.

Also you need to train your tibialis-anterior muscles. They are located in the front of you leg over the shin. Some individuals form imbalances because they do not have the right amount of ankle flexion and have more ankle extension than needed. When this problem arises the calves will not develop properly. To train this set of muscles by letting your feet hang off the bench at the end of it and while holding a DARD device or dumbbell with them flex the feet to you for about 3 sets of 10 to 20 reps and do this at least two times a week.

When you are through with the seated, donkey, standing, and tib raises then do some farmer’s walk for about 5 to 10 minutes making sure to be on your toes for the whole time. This will give your calves a workout and a half. To top off your workouts jump rope for about 10 to 20 minutes.

The strategies about should help you build your calves quite fast in a matter of months. Just work into the added volume gradually and give your ankles sufficient time to rest if they start hurting.

If you only do about 3 to 4 sets for your calves about two times a week, you need to slowly add one or two sets each workout until you have worked up to about 10 or more. These need to be 10 heavy, hard sets along with the farmer’s walks and the jump roping you do, if you do this regularly this is usually enough for you to add as much as an inch or more in only one month.

Jason Ferruggia is a muscle building expert who has trained folks all around the globe with his online muscle building courses. You can check out his products, articles and full biography below.

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Top Information on How to Build Big Triceps Fast

When individuals ask my advice on how to build big triceps my usual response is to perform dips. In fact do a lot of dips. Why? Haven’t you noticed the triceps that male gymnasts have? The dip is known to be the only effective exercise for the triceps and is the only one these gymnasts do, and they wind up with super jacked up, thick, large triceps.

When you use either a chin-dip belt along with your body weight, weight vest or your own body weight as resistance, you build a larger amount of muscle fibers opposed to just using a machine to work out.

Machines don’t work the stabilizer muscles which are smaller and keep the muscles from contracting in a natural manner. You need to move the body whenever possible instead of just moving a part on the machine. Even with the fact that free weights are more effective than using a machine to work out, making your own body move is always the best way to build muscle.

If you are a beginner, the dips need to be done about 3 times a week. After a matter of months you will no longer be in question of how to build big triceps. As you progress then you can only do the dips 2 times a week.

In the past I loved the weighted dips and had my clients do them regularly with a number of 45-pound plates attached on their waists, I have discovered over time that there is too much risk for people getting hurt with the heavy-weighted dips and today will only let people do them in my gym with one 45-pound plant on them. Any weight over that is just too risky.

For lifters in the intermediate category you can perform one day heavy with the resistance of the weight belt, and then one day of light only using your body weight to rep out. These two days need to be around 3 days apart. Then when you are strong enough, move to the 45-pound plate, and probably you will want to only use these weight dips as your rep exercise for the triceps and not the heavy-strength exercise.

To add difficulty to the dips without using more weight, attempt to perform them on gymnastic straps or rings. You can do them holding your legs straight out in the front of your body too. Either choice can be a challenge and build muscles effectively.

On top of the dips, the other exercise that is great for building the triceps is a close-grip-bench press done without full range of motion or a variation of this. The top part of a bench press targets the stress onto your triceps and that is why you need to limit the range during your workout so the your arms will increase in size.

To accomplish this adjust the pins on the power rack or have your workout buddy hold some 2 by 4s on top of your chest. These exercises are named board presses. Do up to 5 board presses are amazing as far as building large triceps and need to be placed into your workout on a routine basis.

As you become too strong too heavy with the dips without there being a risk of injury to the shoulder, you need to then make the board presses the heavy movement to build your triceps and the dips your lighter movement to build the triceps. Keep increasing the weight and amount of reps and in a short time your friends will want to know how to build big triceps just like yours.

Jason Ferruggia

Jason Ferruggia is a muscle building expert who has trained folks all around the globe with his online muscle building courses. You can check out his products, articles and full biography below.

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How to Build Bigger Arms

Jacks, guns, hooks, pythons, pipes or whatever else you may call them, most men want their arms bigger. Now while these are not nearly as impressive as huge traps are, it is nice not to have extra space when it comes to your shirt sleeves. Just how to build bigger arms is the question? The answer is more complicated than you might think. After all if this was that easy many of the guys would be showing off 18-inch arms. This is not the case though.

It has been stated many times that to put an inch on in the upper arms you have to put on about 10 pounds of bodyweight. This has now become the gospel according to many today. However, this is not necessarily true looking at the evidence.

Go to a gym on any night and you can see a lot of thin guys, who weight not more than about 170 pounds, with fairly-decent-sized arms. Most of these guys haven’t put on over about 10 to 15 pounds all total in the whole time they have been training, but have still managed to add one or two inches to their arms. This will happen because the localized-exaggerated-muscle growth happens when enough volume is there, with no need to add more bodyweight. Just look at a soccer player’s calves or a mechanic’s forearms. However, this will just happen up to a particular stage.

So many of the younger guys research through the net on how to build bigger arms, then decide to begin with 10 sets of exercises on the arms 2 to 3 times per week. This volume will be enough to stimulate growth and the guys will possibly do this for 8 weeks to see about two inches of growth on their arms with no noticeable weight gain. This seems to contradict the add 10 pounds for every inch doesn’t it?

However, where do they go from here? They will have to make some dramatic changes or their arm growth will stop. This is the downside of the high-volume training, what to do when a plateau happens? Do you increase the volume? What will this cost you? How much do you increase it by? If the 10 sets aren’t sufficient do you do 20, and after that 30? Then do you work up to 100?

This approach will take you nowhere. Sure it is nice to have some gains quickly in your arms, however, would it not be better to have an approach that worked for the long term? Once a plateau has been reached you have no other options but to begin lifting weights that are heavier and consuming more food. Increased weight on your bar and more food in your body will be the quickest way to build any part of the body. All the elaborate drop sets, supersets, tri-sets and pre or post exhaustion techniques you can do will help at all if you aren’t also doing the above-mentioned things.

Novices should train their arms at least 3 times a week. The intermediate and more experienced lifters get better results by training 2 times a week. Use the exercises such as barbell curls, close-grip chin ups, towel curls, hammer curls, parallel-bar dips, lockouts and close-grip benches.

You will only need about 2 to 4 sets of triceps and biceps about two times a week to attain maximum growth, as long as you keep increasing the weight and also increase the calories you consume in your diet. When you finish with the heavy sets complete the workout for your arms with getting the largest pump you can do for one or two more rep sets.

Vince DelMonte

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Weight Lifting Benefits

While some people want to put on muscle mass for the purpose of looking good, there are some people, like possibly you, that are interested in how weight lifting can beneift your health. Too many people are interested in weight lifting for all of the outward benefits that will come to them when they look better.

They don’t focus on the actual health benefits. This is why when they age, they experience things such as a sluggish metabolism, high stress, decreased bone density, and other negative consequences when they don’t weight lift, at least to relieve stress.

Bone Density Increases

Weight lifting will increase your bone density, and this in turn will help to prevent osteoporosis, and stress fractures. This flies in the face of the notion that running increases bone density. The fact is that running only breaks down the muscle. Weight lifting helps the build up the tissue that we need. This is why weight lifting is better for bone mass. Not only this, but it won’t take an hour, like running for an hour would.

Less Injuries

Strength training enables your muscles to grow stronger, and your connective tendons and ligaments will strengthen as well. This means that they will be able to handle shock from injuries, and you won’t experience injury so often, or so severely.

Reduction Of Health Related Risk

Weight training has been proven to reduce insulin resistance, diabetes, blood pressure, and in some cases, cancer. Combined with a well planned diet, you will do yourself a lot of good at fighting and warding off these chronic diseases.

Keeps Weight Off

The more that you weight lift, the higher your metabolism rate will be. The good news is that you can actually eat more food, and not gain weight! There is a stereotype that weight lifting will make you bulk up. But this isn’t true. The fact is that people bulk up, because they eat enough calories, and they lift enough weight to bulk up. So, don’t fear that just because you lift weights, you’ll gain bulky muscle. Again, one has to eat in a way that creates bulk.

Speaking of consumption, you should try my Six Pack Ab Quest program. You’ll learn weight lifting and ab techniques that give you the max in results, with effecient efforts. You are also going to get meal plans that are tailor made for your goals. You can weight lift without gaining bulk, if that is what you prefer. This plan actually is geared more towards fat burning, than bulking the muscles. But know that in the end, when you leave out weight lifting, you are leaving out an important component of your fitness and health program.

If you would like to find out more about what Vince Delmonte thinks of the benefits of weight lifting then check out MuscleBuildingAbsReviews.com review of Vince Delmonte’s No Nonsense Muscle Building course, simply click the link below and see what you think of the course for yourself.

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Protein Powder Rules

You probably have heard about protein powder if you are a skinny guy, and or if you are interested in starting a fitness program. But you might wonder if you really need protein powder, and if it works like everybody says that it does. You certainly will want to know what kind you should buy, because there are so many of them out there. The bottom line is, you’ll want to know if you buy a protein powder, will it get you diesled up, and get you the honies chasing after you?

If you have had any of these concerns, sit back and keep reading on. I’m going to let you know the scoop about those scoops of protein powder. You are going to become a protein powder guru when you finish reading this. You’ll strut into that nutrition store to buy your protein powder. You won’t look like a lost tourist, just waiting to be mislead into buying the wrong product by a commission hungry sales person.

Do you really need this?

The short answer is that its not a hard and fast rule to use the protein powder, but tryto ge4t 400 grams of protein from your normal diet. If you are eating less than 200 grams of protein a day, then I say go with the protein powder.

Having said this, know that these powders, and other meal replacements are going to cost more than regular food. Having said that, one needs supplementation along with diet to realized their goals. So what I feel is that the main focus of anyone’s plan should be food.

With regards to food protein sources, you should be eating lean meat, poultry, fish, and eggs. But sometimes this isn’t always the easiest, or the most practical thing to do. If you have to go with protein shakes, keep it at a max of 3 shakes a day. Even then, 3 of these might be too much. The key is to create a healthy balance of eating whole food, and the protein supplements, such as a meal replacement shake. While protein shakes are convenient, they don’t take the place of wholesome food sources.

Are these powders healthy, and do they really work?

I get daily emails with this question. The short answer is yes, they really do work. The protein in these shakes produce amino acids. Amino acids perform functions in the body such as building muscle, especially when paired with diet and exercise. It also keeps your skin, nails, and hair healthy.

It gives the immune system a boost. It also supports healthy red blood cells production. However, you need to also make sure that your protein powder isn’t filled with additives, such as aspartame, fructose, saccharin, and artificial colors. The fact is that a lot of protein powders on the market are filled with addititves that make these very unhealthy. So, you need to be on the lookout for protein powders that include as few additives as possible, or that are all natural. Artificial sweeteners and other chemicals aren’t going to create a healthy body chemistry for building muscle.

Another thing to lookout for, is protein powders made with refined carbs, such as brown rice syrup, sucrose, or fructose. Make sure that the manufacturer is reputable, and that this company cares about the health of its patrons. There are companies that produce inferior products just to make a quick buck. So do you research on the Internet.

Then you can make an educated decision. Make sure that when you narrow in on a protein to buy, make sure that it’s easy to mix. But be aware that some of the more healthier options might not taste as well as the cheaper options. This is because once the chemicals are stripped away, the taste will be different, or it will be tasteless.

How much powder should I be drinking

This depends upon how much protein that you need to reach your goals. In general, I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day. I say that you should be drinking these during pre and post workout, along with times during your workout. I don’t recommend you drinking these for more than two meals a day. Here’s an example of what you can do:

Meal 1 (breakfast) – whole food

Meal 2 (mid morning) – liquid protein meal

Meal 3 (lunch) – whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What types of powders should I use?

Here’s a look at the various protein sources out there:

SOY PROTEIN Powder is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.

BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

WHEY SOURCE PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN SOURCED PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

Then there are the protein blends, which blend together a variety of protein sources. You might like this, because it will enable you to take advantage of the variety of protein sources, and how they affect your body.

So, now you know some basics about protein powder. You can go into the store with confidence in the future, and not get taken advantage of by the store clerk.

If you would like to find out more about what Vince Delmonte thinks of protein powder then check out MuscleBuildingAbsReviews.com review of Vince Delmonte’s No Nonsense Muscle Building course, simply click the link below and see what you think of the course for yourself.

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Recommended Weight Loss Program

If you are on the lookout for just the right weight loss program, then there are some things that you need to think about. Don’t go in thinking that all weight loss programs work the same. Some flat out work better than others. This is why you need to know before searching what you are looking to accomplish, and what your goals are. This way, you can pick out the right weight loss program to help you reach your goals.

You might like a lot of people want a weight loss program that is free. But keep in mind that you get what you pay for. These are like the one size fits all of weight loss plans. Therefore, the information is very broad and general. This means that while it might work out for some, it’s not going to work out for you. For example, a weight loss plan created for a 140 pound woman isn’t going to be successful for a 200 pound man. So, the first thing that you need to think about when picking out a weight loss program, is how tailored made for you is it going to be? The more tailor made the program is for you, the better chances of success that you’ll realize.

Next, and probably one of the most important aspects, is making sure that your weight loss program allows you to eat enough calories not to starve!

The low calorie approach might seem like the way to go, because it may seem like you’ll lose weight faster. But the fact is that these depravation programs will actually make you gain weight. Your body will rebel, and it will hold on to weight, instead of burning it off. So, you’ll be worse than when you started out. Not only this, but these will cause the shutdown of muscle production. You need muscle to burn off the fat.

Your weight loss program should factor is exercise. Your exercise plan should include both cardio, and strength training. The key is to find a training program that will encourage lean muscle. The lean muscle is what burns the fat. Plus, you want a program that is efficient. Going the distance for hours at a time really is a waste of time.

Along with this, make sure that the weight loss and fitness program that you embark upon will be maintainable for the distance. You will have to make life changes to support your diet and exercise program. Otherwise, the weight is going to come back. So to maintain results, you really need to make lifestyle changes that is going to support this new healthy chapter in your life.

This is why you should look at No Nonsense Muscle Building as a weight loss program. When you sign up for this program, you get balanced meal plans at 84 days each.

The calorie count ranges from 1200 calories, to 2800 calories. There’s nothing for you to figure out, because you’re going to get a grocery list for your meals. The meals will be tasty, and there will be variety. You will also get an eating schedule with your plan. If you follow the directives of this plan, you can count on having a six pack in six months at the most.

To check out MuscleBuildingAbsReviews.com review of Vince Delmonte’s No Nonsense Muscle Building course then click the link below and see what you think of the course for yourself.

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Sprint Training

Vince Delmonte knows a thing or two about sprint training. Sprint training is the way to go, if you want to improve your physical conditioning. People find that when they engage in sprint training, it takes less time to get the same results, compared to other forms of cardio workouts. There are a lot of benefits that come along with this form of training as well.

EPOC

You’ll be amazed when you realize the excess post exercise oxygen consumption that you’ll get. This happens when the body burns calories getting your body back to it’s pre-workout state. Sprint training is really intense, so this will create a large calorie burn, post workout. If you want to get even more mileage from this form of workout, try sprinting uphill.

Metabolic Adaptions

After you do a lot of sprint training workouts, it will start to increase its production of enzymes that work to increase the storage of muscle for substrates like ATP. Then, you’ll notice that you can work out longer and harder, without experiencingn fatigue. This is going to occur when you are engaging in aerobic exerises, because you’ll be utilizing more oxygen.

Phosphate Metabolism

Sprint training is beneficial for phosphate metabolism. The chemical phosphate creatine is a major aspect of the body’s fuel source for the use of the muscles, so you need to increase this for the best benefits. Myokinase is the enzyme that recreates the energy from phosphate creatine. Sprint training will increase it’s storage in the muscles.

Glycolysis

After you do sprint training after some time, there will be a period known as glycolsis. This is the main form of metabolism that is used during a 10 second sprint. This also contributes to up to 75 percent of the energy used during a workout.

Intramuscular Buffering Capacity

This happens as an adaptation that occurs with sprint training. During the glycoglysis, chemicals are created such as lactic acid. This chemical is what causes the fatigue feelings in the muscles, and it gives you the feeling that you need to stop working out, and that you need to rest. The great thing about sprint training, is that you will be able to go the distance, because it will condition your body to not be so susceptible to feeling fatigued. So, you can see why it would be better to do sprint training, instead of doing a 30-40 min set.

You’ll get far more benefits from the sprint session, and you’ll burn more fat, faster. But in order to realize these benefits, you have to workout for 20-40 seconds, with a rest ratio of 1:2. You’ll want to repeat this for 6-8 times. Make sure to begin and end your workout with a 5 min warm-up, and a cool-off period.

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Vince DelMonte Vince DelMonte is a muscle building specialist who has trained 1000′s around the globe with his online muscle building tutorials. You can check out his products, articles and biography below. Muscle Building Program: No Nonsense Muscle Building Background: Vince DelMonte Biography

Avoiding Over Training For Maximum Muscle Growth

If anyone has ever trained with weights before, they know that there is always the danger of over-training. This will lead to chronic fatigue, muscle loss, and also serious injury. However, this condition is very common with bodybuilders and amongst althletes. These are the groups of people who tend to overdo things, in order to gain muscle mass very quickly.

Now that’s not to say that you don’t need to push yourself, and work hard in order to get the results that you desire. But the problem comes in when people train and weight lift, without proper rest and recovery. This is what I’ll talk about next.

How Over-training affect bodybuilders

First, one of the way that this affects body builders, is on one’s nervous system. They will experience a higer resting heart rate. They will also experience a weak appetite, weight loss, trouble sleeping, fatigue, and irritabiltity. If you are experiencing these symptoms, then you should re-think your training program. The sooner, the better.

Over-training and hormones.

These are what happens hormonally with over-training. There is an increase in cortisol levels. There is also an decrease in testosterone levels. These two are dangerous, because they promote protein tissure breakdown. You will also find that you will have a weakened immune system. You will have to skip workouts when you are sick, so you will be stunting your progress considerably.

Over-training and the metabolic system

• Tears in the muscle
• Depleted glycogen levels
• Connective tissue and tendon damage
• Build up of lactic acid

So, now that you kow for sure how dangerous over-training is, here are some things that you can do to prevent over-training.

First, you have to figure out how much of a workout is appropriate for your current fitness level. Second, if you are feeling weak or too sore, don’t work out! It’s better to give yourself the rest and recovery period that you need, instead of pushing it, and damaging yourself, and causing injury. Next, make sure that your nutrition level is where it needs to be.

Your nutrition regulates the hormones, energy, and muscle building capabilities. To eat with purpose, don’t skip breakfast. It creates muscle loss. As a matter of fact, don’t let yourself get hungry. You need to eat meals, and you need to snack as well. Eating also makes sure that your body isn’t catobolizing your muscle mass. Make sure that you eat before you work out, and that you are taking supplements like creatine and antioxidants.

Finally, make sure that you are getting enough rest and recovery. This is crucial for staying healthy, and to prevent over-training. You also need to get at least 7 hours of sleep. Give yourself days off between workouts. Make sure that you never train the same muscle groups consecutively.

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