================================================
Turbulence Training for Muscle Update
Brought to you by Craig Ballantyne
================================================
Over to my best workout buddy, Jay Ferruggia, for today's training
newsletter, showing you the top 10 tips for muscle building.
1. Train no more than three to four days per week. Doing so is not
only unnecessary but can rapidly lead to over-training, especially
if you are doing other physical activities on a regular basis. When
in a mass building phase, recovery time is just as important as
training time.
2. Train for 30-45 minutes max and do no more than 15-20 total sets
per workout; 12-15 is even better in many cases. If you can't get
the job done in that time frame you are half assing it. On top of
that, results are greatest when energy and mental focus are high.
That is during the first 30 minutes of your workout.
3. Lift heavy and use big, basic compound exercises. Squats,
deadlifts, military presses, dips, pushups, rows and chin ups
should always be the bread and butter of your training programs.
Show me a guy who can deadlift 500 pounds and I will show you a guy
with an incredibly well developed back that didn't require any bent
over lateral raises or pullovers. Someone who can military press
225 for reps is going to have big, round shoulders and is never
doing to need cable lateral raises. If you can squat 315 for 20
your legs will be jacked and I honestly don't see what a set of leg
extensions could give you on top of the squats.
Watch the World's Strongest Man Contest on ESPN 2 and tell me if you
see massive gaps of missing muscle on any of those guys. Isolation
exercises are unnatural and are a waste of your time.
4. Always keep a training journal and constantly try to get
stronger and lift heavier weights. Progressive overload is the most
basic principle in weight training. Ignore it and you will get
nowhere. If you are benching 225 right now, you better be benching
at least 275, if not 315 by this time next year if you want to
grow. Without keeping detailed records of your workouts you will
never know what goals you are trying to beat, unless you have a
photographic memory.
5. Utilize a multitude of rep ranges and target all fiber types to
maximize the different types of hypertrophy. Reps from 1-15 (and
sometimes as high as 20 for lower body and neck) should be used to
target both fast twitch and slow twitch fibers. The key point to
remember is that even when training with higher reps, the weights
must be heavy.
6. Change your mass building program every 4-8 weeks. Your body
will eventually adapt to the same stimulus and you need to change
things up once in a while if you want to keep growing. Beginners
should stick with the same program for eight weeks. If you have
been lifting for a few years you will need to change programs every
four weeks because you will adapt more rapidly to the same stimulus.
7. Eat like your life depends on it. Force feed yourself if you
have to and be sure to time your carbs correctly, meaning around
training and at breakfast, while cutting them out at night. Only
beginners and some steroid users can gain muscle on a maintenance
caloric intake. The rest of us will have to eat inhuman amounts of
food to get huge. It's not always fun or easy but it's doable. Just
commit to it and don't make any excuses.
8. Sleep 8-10 hours per day and take naps whenever possible. Sleep
is when you recover and grow. Deep sleep boosts your growth hormone
and testosterone levels and also helps manage your cortisol levels
and improve your insulin sensitivity. Without sufficient sleep your
results will suffer dramatically.
9. Take active steps to maximize your recovery ability. Take
contrast showers or baths after training, stretch, ice, use foam
rollers, meditate , eliminate stress and do whatever else you can
think of to help you recover faster.
10. Find a good training partner or partners and a good environment
to train in. You won't find this piece of advice in too many
people's mass building tips, but it is critically important. Doing
this will make all the difference in the world in your progress.
When you have someone there to motivate you and to compete against
your results will be amplified tremendously.
*****************
There's no one I like working out with more than Jay. That's why I
travel down to Jersey twice per year to train with him and learn
from him in his Renegade Hard-Core gym.
If you want more muscle building tips from Jay, go here:
=> Jay's Muscle Building Tips & Myths <== Truth about muscle
To your new muscle,
Craig Ballantyne, CSCS, MS
"I'm not only a friend of Jay Ferruggia, I'm also a client." - CB!
============================================================
Turbulence Training is an affiliate of
Muscle Gaining Secrets
The Turbulence Training email newsletter is
sent to confirmed subscribers only.
Privacy: We do not EVER share, sell, rent or give
away the names or emails of our subscribers. we
respect your privacy.
Copyright - CB Athletic Consulting, Inc.
============================================================
Turbulence Training for Muscle Update
Brought to you by Craig Ballantyne
================================================
Over to my best workout buddy, Jay Ferruggia, for today's training
newsletter, showing you the top 10 tips for muscle building.
1. Train no more than three to four days per week. Doing so is not
only unnecessary but can rapidly lead to over-training, especially
if you are doing other physical activities on a regular basis. When
in a mass building phase, recovery time is just as important as
training time.
2. Train for 30-45 minutes max and do no more than 15-20 total sets
per workout; 12-15 is even better in many cases. If you can't get
the job done in that time frame you are half assing it. On top of
that, results are greatest when energy and mental focus are high.
That is during the first 30 minutes of your workout.
3. Lift heavy and use big, basic compound exercises. Squats,
deadlifts, military presses, dips, pushups, rows and chin ups
should always be the bread and butter of your training programs.
Show me a guy who can deadlift 500 pounds and I will show you a guy
with an incredibly well developed back that didn't require any bent
over lateral raises or pullovers. Someone who can military press
225 for reps is going to have big, round shoulders and is never
doing to need cable lateral raises. If you can squat 315 for 20
your legs will be jacked and I honestly don't see what a set of leg
extensions could give you on top of the squats.
Watch the World's Strongest Man Contest on ESPN 2 and tell me if you
see massive gaps of missing muscle on any of those guys. Isolation
exercises are unnatural and are a waste of your time.
4. Always keep a training journal and constantly try to get
stronger and lift heavier weights. Progressive overload is the most
basic principle in weight training. Ignore it and you will get
nowhere. If you are benching 225 right now, you better be benching
at least 275, if not 315 by this time next year if you want to
grow. Without keeping detailed records of your workouts you will
never know what goals you are trying to beat, unless you have a
photographic memory.
5. Utilize a multitude of rep ranges and target all fiber types to
maximize the different types of hypertrophy. Reps from 1-15 (and
sometimes as high as 20 for lower body and neck) should be used to
target both fast twitch and slow twitch fibers. The key point to
remember is that even when training with higher reps, the weights
must be heavy.
6. Change your mass building program every 4-8 weeks. Your body
will eventually adapt to the same stimulus and you need to change
things up once in a while if you want to keep growing. Beginners
should stick with the same program for eight weeks. If you have
been lifting for a few years you will need to change programs every
four weeks because you will adapt more rapidly to the same stimulus.
7. Eat like your life depends on it. Force feed yourself if you
have to and be sure to time your carbs correctly, meaning around
training and at breakfast, while cutting them out at night. Only
beginners and some steroid users can gain muscle on a maintenance
caloric intake. The rest of us will have to eat inhuman amounts of
food to get huge. It's not always fun or easy but it's doable. Just
commit to it and don't make any excuses.
8. Sleep 8-10 hours per day and take naps whenever possible. Sleep
is when you recover and grow. Deep sleep boosts your growth hormone
and testosterone levels and also helps manage your cortisol levels
and improve your insulin sensitivity. Without sufficient sleep your
results will suffer dramatically.
9. Take active steps to maximize your recovery ability. Take
contrast showers or baths after training, stretch, ice, use foam
rollers, meditate , eliminate stress and do whatever else you can
think of to help you recover faster.
10. Find a good training partner or partners and a good environment
to train in. You won't find this piece of advice in too many
people's mass building tips, but it is critically important. Doing
this will make all the difference in the world in your progress.
When you have someone there to motivate you and to compete against
your results will be amplified tremendously.
*****************
There's no one I like working out with more than Jay. That's why I
travel down to Jersey twice per year to train with him and learn
from him in his Renegade Hard-Core gym.
If you want more muscle building tips from Jay, go here:
=> Jay's Muscle Building Tips & Myths <== Truth about muscle
To your new muscle,
Craig Ballantyne, CSCS, MS
"I'm not only a friend of Jay Ferruggia, I'm also a client." - CB!
============================================================
Turbulence Training is an affiliate of
Muscle Gaining Secrets
The Turbulence Training email newsletter is
sent to confirmed subscribers only.
Privacy: We do not EVER share, sell, rent or give
away the names or emails of our subscribers. we
respect your privacy.
Copyright - CB Athletic Consulting, Inc.
============================================================
2100 Bloor Street West, Suite 6315, Toronto, Ontario M6S 5A5, CANADA
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