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10 Ways to Avoid Losing the Thrill
  15 Rules of Muscle Building
  30 Day Challenge
  5 Star Arms workout - 1
  5 Star Arms workout - 2
  6 Muscle Building Tips
  7 Beginner Bodybuilding Tips
  7 Second Ab Workout
  8 Sets of 8 Muscle Building 1
  8 Sets of 8 Muscle Building 2
  8 x 8 Muscle Building Routine
  Abdominal Exercises
  Aerobic Exericse & Muscle Loss
  Attention to Muscle Pain & Injury
  Basics of Strength Training
  Beach Body Abs
  Beginner Leg Workout Routine
  Benefit of Flexibility Exercise
  Benefit of Strength Training Program
  Beginner Ab Exercise Guide - 1
  Beginner Ab Exercise Guide - 2
  Beginner Ab Exercise Guide - 3
  Beginner Body Building Workout
  Bench Press Blast Off - 1
  Bench Press Blast Off - 2
  Best Ab Exercise for 6 Pack Abs
  Best Compound Exercises
  Bicep Exercise Tip
  Bodybuilding Techniques
  Build Big Biceps In 3 Steps
  Build Muscle & Gain Weight 1
  Build Muscle & Gain Weight 2
  Building Strong Core Muscles
  Bulk up and Gain Weight
  Bodybuilding Race to the Top
  Cardio Boxing Fitness
  Cardio Exercise Safety
  Cardio Exercise Principles - 1
  Cardio Exercise Principles - 2
  Chest Muscle Building Secret
  Chest Training Technique
  Choose a Personal Trainer
  Choose a Health Club - how to
  Choose a Treadmill - how to
  Don't Want Muscle? - 1
  Don't Want Muscle? - 2
  Dealing with Sports Injury
  Effective Cardio Exercise - 1
  Effective Cardio Exercise - 2
  Exercising While Sick
  Factors Affecting Strength
  Full Squat Exercise
  Form - Weight Lifting & Bodybuilding
  Gain Muscle & Size
  Give the Gift of Fitness
  Gym Safety Basics
  Home Gym Equipment Buying Guide
  Heavy Bag Workout
  How to Build Pectoral Muscle
  How to Get 6 Pack Abs
  Increase Growth Hormone Tip
  Interval Aerobic Training
  Interval Training Workout
  Joy of Natural Bodybuilding
  Jumping Rope For Fitness
  Lose Fat and Build Muscle
  Lower Abdominal Exercise
  Machines Vs. Free Weights
  Mass Building Workout Secrets
  Maximum Cardio - 1
  Maximum Cardio - 2
  Measuring Progress
  Muscle Building from All Programs
  Muscle Gain Visualization Guide
  Natural Bodybuilding
  Natural Pain Mangement & Exercise
  Online Personal Trainer - 1
  Online Personal Trainer - 2
  Online Personal Trainer - 3
  Overtraining Syndrome
  Pay Attention to Muscle Pain
  Pack on Muscle Fast
  Perfect Rep
  Powerful Leg Workout Routine
  Principles of Effective Weight Gain
  Pushup Exercise Mistakes
  Shoulder Shrug Exercise
  Skull Crusher Exercise
  Sore Muscle Treatment
  Sprinting For Fitness
  Stomach Vacuum - Ab Exercise
  Stop Over Training
  Strength Training - Part 1
  Strength Training - Part 2
  Strength Training - Part 3
  Strength Training - Part 4
  Strength Training - Part 5
  Strength Training Routine
  Strength Training Strategy
  Stretching for Health
  Stretching Princples and Exercise
  Stretching - Why and When
  Superset Workout
  Teen Bodybuilding - Age To Train
  Time for Strength Training - 1
  Time for Strength Training - 2
  Time for Strength Training - 3
  Time for Strength Training - 4
  The Muscle Code
  The Truth About Exercise Needs
  Top 7 Outdoor Fitness Exercises
  Top 10 Reasons for Weight Lifting
  Top 10 Workout Mistakes
  Top Weight Gain Resources
  Travel and Fitness Tips - 1
  Travel and Fitness Tips - 2
  Tri-sets For Stubborn Triceps
  Unconventional Quadricep Training 1
  Unconventional Quadricep Training 2
  Underground Strength Training
  Warming Up Properly
  Weight Training and Manual Labor
  Weight Gain & Bodybuilding Myths
  Weight Gain Tips
  Weight Lifting For Kids
  Workout Without a Gym
  Why Calves Won't Grow

Diet & Weight Loss

10 Weight Loss Tips
  10 Rapid Fat Loss Tips
  13 Benefits of Green Tea
  16 Weight Loss Tips
  3500 Calories to Lose a Pound of Fat
  Alcohol and Belly Fat - Beer Belly
  A.M. Fat Burn - Morning Cardio
  Carb Cycling & Low Carb Diet
  Cardio Timing - Burn More Fat
  Clenbuterol for Weight Loss
  Diets Don't Work
  Eating Fat Makes You Fat
  Fast Weight Loss Tips
  Fat Burning Process
  Freshman 15 Weight Gain
  Holiday Weight Loss
  Hoodia Diet Patch
  Hoodia Gordonii Diet Pill Review
  Hoodia Gordonii Weight Loss
  How To Lose Love Handles
  Lift Weights to Lose Fat
  Lose Stubborn Belly Fat
  Low Body Fat Secrets
  Low Carbohydrate Diet
  Myth of Fast Weight Loss
  Oolong Tea Weight Loss
  Reducing Fat
  Repair Metabolic Damage
  Secret of Successful Weight Loss
  Stay Committed to Weight Loss Plan
  Stubborn Fat - New Ideas
  Super Sizing Dietary Displacement
  The Truth About Counting Calories
  The Truth About Body Fat -1
  What is the Glycemic Index (GI)
  When Weight Loss Stops
  Whey to Weight Loss

 

6 Simple Steps To Catapult Your Muscle Gains

By Gary Matthews

What if I were to tell you that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Well there are hundreds of them, do yourself a favour, have a look at the facts presented in this outline of muscle gain principles and make up your own mind.

Below you will find the Scientific Guidelines for strength training that have always been around for a long time but not followed by many main stream training systems these days.

Muscle Gain Tips

1. Limited Energy Level

A strength-training program should be short and simple as you only have a limited amount of energy per training session.

Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.

What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available.

Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout.

The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible.

2. Progressive Overload

Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training.

The two most important points are:

• Complete your exercise with perfect technique
• Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what they're used to)

Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.

When I say "normal demands," I mean what level of stress/strength your body is used to now.

An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part.

Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger.

Remember to always use ‘Good Technique’ Technique must never be sacrificed for extra load.

3. Training Frequency

The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate.

What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.

The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't overtrain.

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In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:

  • 51.3% increase static strength
  • 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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  • 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
  • gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
  • lost 4.9 pounds of fat & lost 0.4 inches on waist

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4. Over-Compensation

Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.

Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.

5. Exercise selection for intensity

I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.

These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.

By using these exercises your whole body will be worked hard.

6. Visualization

Over my 20 years in the industry, I've noticed that this area is by far the most neglected by mainstream health and fitness professionals...

Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things.

By training your mental state as well as your physical body you can even further progress in muscle growth.

Now that you know these strength-training principles put them to the test straight away and stop wasting your time in the gym.

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About the Author:

Gary Matthews has been a gym instructor for over twenty years. He has trained people from athletes to bodybuilders. His professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. His duties consisted of training recruits in various disciplines including strength training and conditioning techniques.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

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