Monday, August 23, 2010

Pump up the Volume for Increased Muscle Mass

If you were to take a look at the average workout schedule for most people in the weight room, it would look something like this:

2 Exercises per body part at 3 to 4 sets or 10 to 12 reps

That is the standard, everyday routine that many people never deviate from. While having a schedule and being regular about your workouts is a positive thing, if you get stuck in a rut you'll find it difficult to stay motivated and to continue making gains in muscle mass. In order to really add muscle, you sometimes have to take serious measures to shock your body into growth. Remember that your body will stop reacting to your workouts once your body gets used to a particular workout routine. If you want to break through plateaus in gaining muscle, you have to change a variable in your routine.

Volume Training

One variable that you can change in your workout is the volume, or the total amount of weight that you lift each and every workout. No matter what exercise you do, there is a total amount of weight moved at the end of each session. For example, if you did three sets of ten repetitions using 100 pounds, at the end of that session you would have moved 3,000 pounds. That 3,000 pounds is the total volume that you have moved in terms of weight. Now imagine that you did 10 sets of 10 reps at 70 pounds. At the end of that workout you would have moved 7,000 pounds. That's over double the total volume of weight that you moved in the original workout, and that is the basis of Volume Training.

Here is a typical chest workout, followed by a chest workout using the volume training method.

Bench Press: 3-4 sets of 10-12 repetitions
Incline Dumbbell Press: 3-4 sets of 10-12 repetitions
Dumbbell Flyes: 3 sets of 12-15 repetitions
Dips: 3 sets of 12 reps

Now, here is the Volume Approach to a chest workout.

Bench Press: 10 sets of ten repetitions
Dumbbell Flyes: 4 sets of 10-12 repetitions

That's it! You do one core, compound exercise for 10 sets using a weight that you can do 10 repetitions with. Then you follow up with an isolation movement for the body part being worked and do 4 sets. You are then done for the day. At the end of this workout you will have moved a lot more weight and increased the total volume that you have lifted for your chest workout. This massive increase in volume will shock your muscular system into adapting. When muscles adapt to volume, they do one thing - they get bigger. Volume training is tough and should only be done for a maximum of 6 to 8 weeks at a time, but these workouts are great for increasing muscle mass.

Written by Kevin Adams from the ExtremeHomeWorkout. You can Get Shaun T Insanity today, its 60 days of incredible workouts.

Monday, August 9, 2010

How to increase body mass and lose weight at the same time?

Question: I am in the process of weight loss. Currently I am 5 ft 8 inches and 90 KG. I joined the gym for a couple of days. I want to reduce up to 70 kg and waist 30 inches. Brother guide me in this matter. What is the best diet and exercises for me? I also want to increase body mass at the same time. I read your bio that you also lost some bulky fat so want to know you expert advice.

Answer: Hi, I will tell you what I have done for reducing weight. You can use these steps for losing weight and gaining body mass.

1.    You can start with eating small meals at frequent intervals. For example if you eat three meals during a day make them five but make them small. If you eat after 5 hours, start eating after three hours while you are awake.

2.    Regarding exercise, start with cardio and bicycling in the gym. If do not want to go gym start going to local parks and do light jogging at least 2 kilometers per day.

3.    Then start including pushups and light warm up exercises from day 5.

4.    From day 10, join a gym and increase your exercises with doing chest presses, light dumbbells combined with cardio, treadmill, bicycling, etc.

5.    Now slowly and slowly increase the intensity. You will notice a decline in your overall weight from 2nd month. Don't compromise with your diet and at the same time don't eat spicy food.

6.    Now increase the intensity more and more and finally you will see a weight loss of 5 to 8 kilograms in the fifth month. If you want to maintain weight and increase body mass, keep on doing the same exercises and if want to lose more weight, keep on changing your workout schedules after hitting the maximum point of one exercise schedule. Read about weight lifting and bodybuilding schedules in this blog. Just type "bodybuilding schedules" in the search button above.

7.    Take a good night sleep, avoid smoking, drinking alcohol, tandoori chicken is fine but avoid fried items.

I will post more information in my next post.

Sunday, August 8, 2010

Facts You Need to Know About Nutritional Supplements

There are a lot of supplements on the market these days. It used to be that only bodybuilders took nutritional supplements but that has all changed recently. Since so many people are starting to take a real interest in their health and nutritional intake, supplement companies have seen that there is a lot of money to be made. If you’re wondering whether or not you should take supplements, take a few minutes to read over the following list of facts.

•    Supplements can be beneficial. If you’re diet is like most people’s it is lacking in at least a few areas. Supplements can provide your body with the nutrients lacking in a normal whole food diet. This doesn’t mean that you should start taking supplements. You may be lacking vitamin C in your diet but that doesn’t mean you have to start taking a lot of different pills. You could add a few fruits to your diet to save money on supplements. However, supplements do make getting needed nutrients a lot easier for people on the go. If you need vitamin C but don’t like orange juice and don’t feel like eating several pieces of fruit each day, a Vitamin C supplement may be the best solution for you.

•    Nutritional supplements shouldn’t be thought of as drugs. If you find a supplement that is crammed full of ingredients and promises to give you the same benefits you would get from steroids, human growth hormone or other illegal drugs, don’t buy it. Over-hyped products that try to sell you steroid-like results should be avoided at all costs and shouldn’t even be considered a true nutritional supplement at all.

•    The fact is that most of our diets are lacking in some big ways. The typical American diet is loaded with empty, nutritionally deficient calories. Many people find it very difficult to eat healthy. People are working a lot and lead busy lives and find it hard to sit down and eat healthy foods. Supplements can help these people get the nutrients they need when they are on the run. It’s better to get the daily minimum requirements of nutrients from a supplement than to not get them at all.

Be sure to do some research and check out information online about any supplements you are considering. Go with brands that have a good reputation. Don’t waste your money on supplements that promise huge, unrealistic benefits. Take a common-sense approach to get the most out of nutritional supplements.

Article written by Donna Ferris of Ultimate Fitness Gear, your top source for the Shaun t Insanity Workout.

The Newest Workout Equipment to Transform Your Fitness Program

If you watch television at all, you have probably seen some crazy new workout equipment on some of the infomercials. It seems like every week a new “miracle” exercise machine or program comes out that promises to give you the fitness results you’ve always dreamed of. Some of these exercise gadgets look decent but others look like the cast-offs of a mad scientist. You don’t have to get the latest, greatest gadgets that are advertised on TV but sometimes it helps to stay on top of what’s new in the exercise equipment industry to see if any new products might help you achieve your fitness goals.

Here are a few, relatively new pieces of exercise equipment that can make intense workouts more productive.

•    Kettle-bells – Though Kettle-bells have actually been around for decades, they have only recently become popular in the United States. Kettle-bells are essential free-weights but they are designed a lot differently than the weights you might be used to working out with. Instead of a dumbbell, or barbell with weight evenly distributed on both sides, kettle-bells have one large ball of weight directly underneath a handle. The way that the weight is distributed on a kettle-bell makes working out with it more difficult, challenging and more likely to produce results. If you’ve worked out with free-weights in the past, you might be surprised that even light kettle-bells can be very difficult to work with until you get used to them.

•    Heavy Duty Grip Trainers. You may have used grip trainers before. These staples of strong man competitions are typically made with plastic handles and can usually be closed very easily by just about anyone. There are newer heavy duty grippers on the market that really put your grip strength to the test. Some of these grip trainers provide in excess of 100 lbs of pressure. These kinds of grip trainers can take your workout experience to a whole new level. On the heavy lifts your grip is often the weakest link in the chain. A stronger grip means the ability to lift more weight, which equals increased strength and muscle development.

Kettle-bells and heavy duty grip trainers are just a few pieces of workout equipment that you might want to add to your collection. These pieces of workout gear can get you on the path to amazing new breakthroughs in the weight room and can make it easier to attain your fitness goals.

Written by J.J. Gibbons of Ultimate Fitness Gear, your top source for the Insanity Workout routine. Get Insanity now.