10 Training and Nutrition tips

10 Training and Nutrition tips

1.Muscle failure

1. Training to a point of momentary muscle failure, at which completion of another repetition on any given set is impossible despite your greatest effort, is the only way to force the body to resort to it's biochemical resources sufficiently to stimulate real growth! One of the biggest mistakes I see being made in the gym is when certain individuals will end a set of an exercise just because an arbitrary number of repetitions has been completed. This will do very little to stimulate muscle growth. A set should be terminated only when your muscles have been forced to the point of it being inconceivable to produce 1 more repetition within a working set. I use the word forced, because obviously you know muscle growth doesn't come easy, and literally needs to be forced! Any degree of effort in a set that is less than 100% may yield a bodybuilder some results, but never to the same extent that all out maximum effort will.

2. Training intensity

2. Training intensely is the key to stimulating muscle growth but don't mistake volume for intensity. All too often, people trying to achieve a higher level of intensity in their training make the mistake of assuming that increasing volume and duration are effective methods of boosting training intensity. Let me make this perfectly clear. Volume, and frequency have absolutely nothing to do with intensity! High volume training sessions can actually be counter-productive. So how do you effectively increase intensity? A. By progressively increasing the amount of weight that you use. B. By progressively decreasing the amount of time it takes you to perform a particular amount of work. C. By working your muscles at the capacity of nothing less than 100% on every set.

3.Duration

3. You can train long, or you can train intensely, but you can't do both. For every set completed, more, and more of the body's limited reserve of biochemical resources is used up in an attempt to merely recover from, or compensate for the exhaustive effects of the workout, leaving that much less left over for over-compensation in the form of more muscle mass. Long, drawn out training sessions decrease growth hormone, and testosterone levels, while increasing cortisole levels. This hormonal shift creates a very catabolic environment in the body that will result in muscle loss, and a reduced basal metabolic rate. If it's taking you several hours to get through a workout then you're wasting your time. I suggest never allowing any lifting session to exceed 1 hour in duration.

4.Recovery

4. After a muscle has been stressed sufficiently with high intensity training, you must not train that muscle again too soon so that you allow for the body to respond with a compensatory build up of new muscle tissue. You can measure your progress to determine whether or not you're allowing enough recovery time for growth to take place simply by taking note whether or not you're stronger any time you repeat any given workout.

5.Productivity

5. Training with submaximal weights and low intensity will be easy and unproductive. Training with maximal weights and high intensity will be difficult but highly productive.

6.Stimulate

6. A muscle has 3 levels of strength: positive (raising the weight), static (holding the weight), and negative (lowering the weight). All 3 of these aspects of any exercise must be focused on in order to stimulate maximum muscle growth. In other words, don't throw weight through a range of motion just to get the weight from point A to point B. If you throw, you won't grow!

7.Nutrition

7. Nutrition is important but I find that most people over-obsess about their diets. As much wide spread confusion that exists regarding diets that should be followed in order to burn fat, the premise of the whole issue is actually very simple. Regardless of what you eat, as long as you take in fewer calories than you need in order to meet metabolic and physical activity energy requirements, you will lose fat. Some people have made great progress in fat loss simply by taking my advice and eating what they normally eat, but just eat 1/3 less of everything with the exception of green vegetables, which are actually negative calorie food items that you can eat as much as you want of. Don't complicate your nutrition and make it more difficult than it needs to be. Fats don't make you fat, and carbohydrates don't make you fat. Calories consumed beyond the body's maintenance and growth needs make you fat.

8.Cardio

8. Cardio: Physical activity every day is important. If you want to stay lean year round cardio is a must. Not only do you burn calories during cardio but your metabolism stays elevated afterwards – keeping it revved up is important to remaining lean.

9.Patience

9. Be patient! Too many people want it all right now so they become frustrated. Don't get discouraged when progress doesn't seem to be coming quickly enough. I've been there before, so I know how it feels. I can tell you from experience that if you are persistent it will pay off eventually. It took me 20 years to put on 40 lbs of muscle! That averages out to roughly 1.5 pounds of muscle gained each year!

10.Supplementation

10. Select quality supplements. Too many brands on the market are all show, and no go. Many supplement companies are strictly out to get your money by using flashy, or fraudulent advertising to attract you to buy a cheaply made product that doesn't do a damn thing.