Archive for the ‘Muscle Building’ Category

By Tom Venuto
www.BurnTheFat.com

QUESTION: Tom, Is it possible to not lose body fat because you’re eating too little?
-Linda

ANSWER: Yes and no. This gets a little complicated so let me explain both sides.

Part one of my answer: I say NO, because if you are in a calorie deficit you WILL lose weight.

Most people have heard anecdotes of the dieter who claims to be eating 800 calories a day or some starvation diet level of intake that is clearly in a deficit and yet is not losing fat. Like the mythical unicorn, such an animal does not exist.

Every time you take a person like that and put them in a hospital research center or metabolic ward where their food can be counted, weighed, measured and almost literally “spoon fed” to them, a calorie deficit always produces weight loss.

There are no exceptions, except possibly in rare diseases or mutations. Even then metabolic or hormonal defects or diseases merely lead to energy imbalance via increases in appetite, decreases in energy expenditure or changes in energy partitioning. So at the end of the day it’s STILL calories in versus calories out.

In other words, NO – it’s NOT your thyroid (unless you’ve got a confirmed diagnosis as such…and then guess what… it’s STILL calories in vs calories out, you’re just not burning as many as someone should at your height and weight).

One famous study that was published in the New England Journal of Medicine years ago proved this point rather dramatically. After studying obese people – selected specifically because they swore they were eating less than 1200 calories but could not lose weight – Steven Lichtman and his colleages at St. Luke’s Roosevelt Hospital in New York came to the following conclusion:

“The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.”

That’s right – the so-called “diet-resistant” subjects were eating more than they thought and moving less than they thought. This was probably the single best study ever published that debunks the “I’m in a calorie deficit but I can’t lose weight” myth:

Part two of my answer, YES, because:

1) Energy intake increases.

Eating too little causes major increases in appetite. With hunger raging out of control, you lose your deficit by overeating. This happens in many ways, such as giving in to cravings, binge eating, eating more on weekends or simply being inconsistent, so some days you’re on your prescribed 1600 calories a day or whatever is your target amount, but on others you’re taking in 2200, 2500, 3000 etc and you don’t realize it or remember it. The overeating days wipe out the deficit days.

2) Metabolism decreases due to smaller body mass.

Any time at all when you’re losing weight, your metabolism is slowly decreasing due to your reduced body mass. The smaller and lighter you get, especially if there’s a large drop in skeletal muscle mass, the fewer calories you need. So your calorie deficit slowly shrinks over time as your diet progresses. As a result, your progress slows down even though you haven’t changed how much you eat.

With starvation, you always lose weight, but eventually you lose so much weight/body mass that you can reach energy balance at the same caloric intake you used to lose weight on. You might translate that as “I went into starvation mode” which wouldn’t be incorrect, but it would be more accurate to say that your calorie needs decreased.

3) Metabolism decreases due to adaptive thermogenesis.

Eating too little also causes a starvation response (adaptive thermogenesis) where metabolic rate can decrease above and beyond what can be accounted for from the change in body mass (#2 above). This is “starvation response” in the truest sense. It does exist and it is well documented. However, the latest research says that the vast majority of the decrease in metabolism comes from reduced body mass. The adaptive component of the reduced metabolic rate is fairly small, perhaps 10% (ie, 220 calories for an average female with a 2200 TDEE). The result is when you don’t eat enough, your actual weight loss is less than predicted on paper, but weight loss doesn’t stop completely.

There is a BIG myth about starvation mode (adaptive thermogenesis) that implies that if you don’t eat enough, your metabolism will slow down so much that you stop losing weight. That can’t happen, it only appears that way because weight loss stops for other reasons. What happens is the math equation changes!

Energy balance is dynamic, so your weight loss slows down and eventually stops over time if you fail to adjust your calories and activity levels in real time each week.

I teach a system for how to adjust calories and activity weekly using a feedback loop method in my Burn The Fat, Feed The Muscle program .

So what can be done to stop this metabolic slowdown caused by low calorie dieting and the dreaded fat loss plateau that follows? I recommend the following 5 tips:

1) Lose the pounds slowly.

Slow and steady wins in long term fat loss and maintenance every time. Rapid weight loss correlates strongly with weight relapse and loss of lean body mass. Aim for one to two pounds per week, or no more than 1% of total body weight (ie, 3 lbs per week if you weigh 300 lbs).

2) Use a higher energy flux program.

If you are physically capable of exercise, then use weight training AND cardio to increase your calorie expenditure, so you can still have a calorie deficit, but at a higher food intake (also known as a “high energy flux” program, or as we like to say in Burn The Fat, “eat more, burn more.”)

3) Use a conservative calorie deficit.

You must have a calorie deficit to lose fat, but your best bet is to keep the deficit small. This helps you avoid triggering the starvation response, which includes the increased appetite and potential to binge that comes along with starvation diets. I recommend a 20% deficit below your maintenance calories (TDEE), a 30% deficit at most for those with high body fat.

4) Refeed.

Increase your calories (re-feed) for a full day periodically (once a week or so if you are heavy, twice a week if you are already lean), to restimulate metabolism. On the higher calorie day, take your calories to maintenance or even 10, 15, 20% above maintenance and add the extra calories in the form of carbs (carb cycling). The leaner you get, and the longer you’ve been on reduced calories, the more important the re-feeds will be.

5) Take periodic diet breaks.

Take 1 week off your calorie restricted diet approximately every 12 weeks or so. During this period, take your calories back up to maintenance, but continue to eat healthy, “clean” foods. Alternately, go into a muscle building phase if increasing lean mass is one of your goals. This will bring metabolism and regulatory hormones back up to normal and keep lean body mass stable.

There is much confusion about how your metabolism, hormones and appetite mechanisms are affected when you’re dieting, so this was really one of the most important questions anyone could have asked.

If this didn’t REALLY click – then you may want to save this and read it again because misunderstanding this stuff leads more people to remain frustrated and stuck at plateaus than anything else I can think of.

If you’d like to learn exactly how you should be eating to lose 2 lbs of fat per week visit our website, you can find the link at the top or the bottom of this article.

Train hard and expect success,

Tom Venuto,
Author of Burn The Fat, Feed The Muscle
www.BurnTheFat.com

About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting our website in the link above.

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How to Develop Your Chest (TOP 5 TIPS)

Top 5 Best Tips on How to Develop Your Chest

One of the most common questions I have been asked by people I train, or train with is how Develop Chest Muscles:. A developed chest is one of the most important ingredients in having that great body you’ve always wanted. This is exactly the reason I created this blog, I want to share these tips I have picked up over the years and I believe they could be very useful and implemented in anyone’s chest workout.

Developed Chest Tip #5

Tempo speed – Tempo speed is the speed you are Completing the repetition. It is proven fact the most muscle damage occurs on the negative phase of the repetition, be sure to be controlled on the negative phase with a count of 3-4 seconds.

Developed Chest Tip #4

Variety – The most common mistake is to stick with a routine chest workout without implementing new exercises to trick the muscle. Once you hit a plateau you must make a change to be able to break through the plateau. Try bodyweight exercises, elastics, cables.

Developed Chest Tip #3

Stabilization Muscles – One of the most desired benefits of working on your stabilization muscles is your bench press with skyrocket. To attack your stabilizing muscles work with dumbbells compared to barbell, Elastic training. One of my best exercises is pushups on half yoga ball, this exercises absolutely attacks your stabilizing muscles in your chest, which will lead to a lean developed chest

Developed Chest Tip #2

Max Bench – I don’t recommend this every workout, or even every week. This exercise may discourage many people, but don’t let this discourage you. This might not sound critical but it is, and one of the biggest reasons it is critical is because of motivation. If you know your max bench, make a goal to increase it and achieve that goal I guarantee you will see some massive results. This exercise will skyrocket your strength in one of the most important compound exercises and could single handedly break through your plateau.

Developed Chest Tip #1

Consistency is Key- I cannot stress this enough, it is plain and simple there is only one way to get toyour goals and develop your chest. Be consistent on your diet, and your training program. Always set new goals and this may give you that extra motivation to be consistent. If you follow your diet and training program there should be nothing standing in your way to your perfectly developed chest.

Now If anyone ever asks you How to Develop your Chest: you have my top 5 tips you can share. I hope these tips help you develop YOUR chest and get true results.

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10 Sources for Building Muscle Mass – How to build muscle fast

It’s your power hour. We’re assuming you have about sixty minutes to do your thing in the gym. We’re also assuming that you want to conserve your power energy for you blast sessions, and not for when you’re sorting socks or rotating your tires. Hence, throughout the week, you want indulge yourself in foods that are heavy in the calories, the carbohydrates, and the proteins. Yes, some of them may contain small to moderate amounts of fat, but then again, your body needs some fat, too. Here are ten food suggestions that will add power to your workout hour.

Let’s start out with the carbohydrates. For one, pizza is great (just stay away from the fatty toppings and go for a low-fat cheese). What you have is a nice carbohydrate and protein pie. Toss on a few healthier toppings like peppers and onions for additional vitamins and minerals. Oatmeal is also an excellent choice. Simply place it in a bowl and add some hot water. What you have is one of the best sources of carbohydrates, and a quick burst of energy that will propel you through your training session. Oatmeal is also good with vitamin-rich blueberries and strawberries. Finally, pasta, packed with 50 grams of carbohydrates per cup (mixed in with a little tomato sauce), is a tasty choice and is loaded with muscle-building proteins.

Fat isn’t all bad. Anything associated with butter – as peanut butter surely is – usually leads to the dreaded three-letter word. Although peanuts are plenty fattening indeed, they’re also planters of a number of rich nutrients like potassium, zinc, and vitamin E. Yogurt is also a smart choice – it’s sweet, it’s smooth, and it’s sensational. Yogurt is not only a soothing refreshment for fitness fanatics, but it also blends a healthy balance of proteins and carbohydrates. Highly recommended comes the low-fat version.

Dan Quayle may not be able to spell them but I’m sure he knows about their nutritional significance. Potatoes are perhaps the best source of carbohydrates you’ll find, packing some 30 grams inside of your average 4-ounce potato. Eggs are great, too. How do you like them anyway? It doesn’t really matter because any way you flip them, boil them, fry them, or scramble them, the truth is that they’re loaded with protein. However, try to spare yourself of the egg’s yolk, for it is packed with fat and cholesterol.

Whey protein isolate makes a lot of sense too (almost a no brainer). Why else would they have a juice bar at nearly every health club throughout America? The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbohydrates.

Finally, good old fashioned skinless chicken breasts and water take spots nine and ten. Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast. We obviously recommend them grilled or baked as opposed to fried. Water should be drunk by the gallon. Actually, about a gallon a day – or perhaps eight glasses – is ideal, since your body cannot function without it. However, too much water may be detrimental to your fitness quest for it could be flushing out the minerals and vitamins that you need. Remember, everything in moderation, even water.

By: Paul Guenther

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If I thought this guy was some loser who didn’t know what he was talking about I promise you I would tell it as it is.

I have researched him in a lot of depth and he really is the real deal.

He has transformed himself from being an unimpressive, awkward geek to one of the most respected names in muscle building circles online.

Through his superb websites and very informative email lessons, Sean has transformed the lives of countless ordinary folk, just like you and I. Hopefully you will soon be added to that list!

Sean is a lifetime natural bodybuilder, has written articles for dozens of the top muscle-building and fat loss websites across the Internet and is recognized as an expert authority on the subjects of building muscle and burning fat fast.He is also the creator of 2 best-selling online programs:

His Fat Loss Body Transformation System: A step-by-step fat loss program that teaches people how to burn fat and tone their bodies safely, quickly and permanently without supplements or fad diets.

His Muscle Gain Truth System: A renowned natural bodybuilding program that details the most effective ways to build muscle and gain strength by training for an average of just 24 minutes a day.

One thing I really like about Muscle Gain Truth in particular is that Sean Nalewanyj leaves no stone unturned. It includes instruction by ebook, video, audio and even coaching from Sean himself. This guy is committed to make you grow!.

Another great aspect about Sean and his products is his first class customer service. I wasn’t expecting a personal reply from Sean himself when I sent a query. I’ve joined programs before where you get “coaching” but it takes days for the coach to reply and when he does it’s just with a few word answers that leaves you more puzzled. However, Sean is really up to scratch. It is so helpful having someone like Sean whom you can call on any time with a query and he will be prompt and detailed in his response.

Undoubtedly the most incredible factor regrading Sean’s Muscle Gain Truth is its price. It costs less than what a personal trainer can charge for just one session!! And into the bargain you get Sean available answering your questions in a helpful manner!

In a fitness world where intense marketing hype and exaggerations or dare I say it, BLATANT LIES have become the norm, Sean is well respected for his direct, no-nonsense approach. He fully stands over everything he teaches and happily guarantees all his products’ contents.

So in short, my Sean Nalewanyj review concludes that this guy is 100% genuine, he is no scammer and I would whole heartedly recommend his products and his teachings to anyone who wants to build muscle or lose weight. Read more and get a great discount at my Sean Nalewanyj review on my site. For you lady readers out there, have a look at my six pack abs women page also.

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You most probably have seen this guy’s name in various places on the ‘net if you have been looking at other ‘muscle building’ websites. His primary and hottest selling product is No Nonsense Muscle Building. But do you know much about the guy – why should you listen to what he has to say, why is he qualified to tell you what to do? Well, read a bit more of my Vince Delmonte Review to find out more details about him so that you can make a judgement on whether he is worth trusting or not….

Vince Delmonte, let me assure you, knows exactly what it takes to build muscle having done it himself against the odds! When he was young, he actually had the nickname ‘Skinny Vinny’!!For a full decade, his sporting interests were long distance running and triathlon which weren’t exactly going to help his muscle building ambitions!

Over the course of six amazing months though, after coming across a guy who he could have faith in and who he listened to very closely, Vince gained over 41 pounds of rock-hard muscle and went from being a skinny 149 pounds to a brawny 190 pounds!! All WITHOUT drugs, WITHOUT a lot of supplements and working out ONLY 3 DAYS per week! How fantastic is that?!

After obtaining his new incredible physique, Vince wasn’t shy about showing it off! He incredibly won the Canadian Fitness Model Championship in what was only his 3rd event! His amazing story became the talk of the country and even Maximum Fitness featured a 2 page spread about him in their glossy mag!

Vince is not all brawn and no brains as his Honors Degree in Kinesiology proves and he has been a Personal Trainer for five years. He now runs his own online muscle building business and gets a real kick out of helping ordinary guys like you and me achieve their dreams of becoming impressively muscular. His primary product entitled No Nonsense Muscle Building has become the top selling product online in the Build Muscle niche.

This is a step by step, very comprehensive manual that teaches skinny guys how to construct muscle and gain weight speedily by fully natural means and in less time. To see my review of all the Best Muscle Building Guides click here.

Vince is also the author of a superb ebook on Abdominals called Your Six Pack Quest which is an equally brilliant guide focusing solely on the abdominal muscles and exactly what it requires to get a rock-hard 6 pack!

So, in conclusion, Vince Delmonte is someone who I feel is completely trustworthy and who is not interested in just ripping you off and disappearing with your cash. He has ‘been there done that’ so to speak and will gladly take you by the hand and lead you step by step so that you too can see phenomenal results to be proud of. Check out this more detailed Vince Delmonte Review and see the special offer which it includes.

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Should I ever decide to interview a group of people asking them which area of their body they would like to have to perfection, I’m guessing that a large majority would say their abs. There can be no denying the fact that eye-popping abs are a much sought after thing and you’ll be glad to know that achieving them is not the most difficult task in the world – but neither is it the easiest.

Before I go into details on how to get a six pack, let’s dispel some myths which you have more than likely been exposed to on several occasions.

Myth No.1 – In order for your abdominals to be noticed, you need to abide by a gruelling diet regime.

In effect you are doing the total opposite by following such a diet whereby you are starving the muscle rather than feeding it! When you decide to starve your body, it goes into survival mode, your metabolism shuts down and your anatomy starts to store fat! So, for you to get energy, what are you actually sacrificing? You guessed it – the development of your muscles!

Myth No.2 – You have to purchase the latest abs workout gadget!

It seems that there are more and more abs machines advertised every time you turn on the TV.

Aren’t they incredibly irritating? – but hey it’s no surprise that they appear so often when you find out that $200 million is spent on such devices every year!

Don’t get sucked in by these ‘ab workout gimmicks’ unless you want to be flat broke!

So that’s 2 well known myths dispelled, now let’s consider a couple of tips for actually helping you achieve your 6 pack fast!

Remember that abdominals are a muscle group that require the same attention as any other muscle group in order to grow.. Therefore, training hard and with a high level of intensity is clearly necessary. To be the coolest dude at the gym, the one who gets all the admiring glances, you MUST follow these couple of tips..

Tip 1 – Work your abs at the START of your workout!

I often see guys leaving their abs to the end of their workout in the gym, by which stage they are very tired and have very little energy or focus left to start intensive abs exercises.
Some so called gurus declare ‘don’t train your abdominals first because it only causes your core muscles to be powerless for the rest of the session’. I consider this as rubbish and no-one has fully convinced me to the contrary. If it’s your abs that need the most work, then ALWAYS train them to begin with.

Tip 2 – Work your abs more rather than less!

Do you think working a muscle group once a week or twice a week (provided a rest period has occurred between workouts) will help build the most muscle? A pretty easy one eh? Of course it’s twice – it’s just common sense! The more stress muscles are put under, the more noticable the results. So 2-4 times weekly is ideal, it’s your call.

If you keep to these tips and dispel the myths, you undoubtedly will see impressive results. If you still can’t, then the truth is that you must improve your diet to make them able to be seen! If this is the case you need to learn more about building muscle and burning fat.

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How To Grow Ripped Abs Within Days

Nearly all of us don’t have the complete day to spend on the exercise room plus John Alvino is aware of this. His abs task course is planned with the busy character in mind. He provides only one of its kind and efficient training with the intention of focus intently taking place the abdomen muscles.

These work out are principal because they form the ab muscles, causing them to stand revealed so you can demonstrate them off.

John takes the speculation out of it via including translucent directives on how these abdominal workouts should be performed and at what intensity furthermore in what time frames. You will walk away with a detailed knowledge of your work while at the fitness center.

Cardio

Cardio is not a main piece of John’s agenda. John’s philosophy is based on top of the idea that there are additional ways to burn blubber and reveal your six-pack of abs.

Instead of focusing on cardio, John teaches you how to perform inimitable routines that promise result in faster results. In other terms, you can stop thinking about about killing yourself on the track, since John will have you occupied doing other things.

Dieting

John highlights the meaning of right nutrition and the role it plays in fat loss as well as muscle gain.

He dedicates a fraction of his eBook on the way to defining this responsibility in majestic detail, going as far as to offer food guidelines which will advance fast fat loss and keep it off.

John’s food content is invaluable. Steal the time to assess it and take it seriously.

In addition, John describes how many “diet” foods are in fact junk foods in disguise. He teaches you how to accept these types of foods and store them out of your diet.

Supplements

Anti-supplements, How to Get Ripped Abs Exercise List does not promote the service of supplements but instead focuses on the consequence of diet and nourishment.
The Bonuses

• The “Meltdown” Teaching Guide – This working out guide will bestow you by way of the information you require to burn fat and keep it off.

• The Best Exercise Index – This irreplaceable index provides an abundance of information concerning different exercise and ab-building techniques.

• The “Lean Bodies Banquet Planner” – To help get you past the bewilderment of meal planning, the meal planner helps you record out your mealtime and set you on a pathway to a learner, trimmer physique.

• A Lifetime Club Membership – Series subscribers in addition benefit from a attachment to John’s Lifetime Club.
• The Lean Lifestyles Instructions Cookbook – John’s values on ripped abdominals balances strappingly on the concept of eating lean. This cookbook details the recipes you will need to elude fat and build lean muscle.

• “Shake Down” – This accommodating guide is filled with fat burning shake recipes you are sure to love for years to come.

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If you want to build muscle quick, then I have some tips below that will jump start your weight lifting workouts.

First, limit the number of reps per set. For starters, try to limit the number of reps per exercise to about 10. By doing this, you are actually recruiting the maximum amount of muscle fibers per set. You have to set your mind to lift heavy for each exercise. With this type of exercise, I would recommend you always work with a partner as you risk injury, lifting all those heavy weights.

As you get more into your workouts, I suggest you reduce your number of reps to just about five and work your way to lifting your one rep max.

The second tip I would recommend to build muscle quick is to reduce your workout time. The longer you work in the gym, the more calories you burn. We do not want to waste all that time you lifted and stressed your muscles only to be burned by your heavy cardio workout. You can also cut your training time by reducing your rest in between sets. You actually end up doing more work even though you just lifted the same weight.

Another tip I would highly recommend is to progressively increase your weight load every week. If you do not increase your weight, at least do more reps than you did on your previous exercise. By doing this, your body will never adjust to your training routine making it more possible to develop muscles. A good increase of the amount of weight you are lifting is around 5% of the previous you have lifted. Be careful though as you do not want to make it very heavy, which will limit the number of reps to only one or two.

Finally get a good amount of rest. While you’re working out, you are actually shedding your muscles not making it bigger. Muscles recuperate and get bigger while we rest. If you think about it, it will actually be very weird if your muscles get bigger while you are lifting. For heavy weight lifters, it is must to get at least 8-9 hours of sleep everyday.

So there you go, just some useful tips for weight lifters so build some nice muscles quick. Do not expect to get bigger muscles in as short as a week or two but if you follow the tips I mentioned above, I can guarantee you that they are the fastest and most efficient way in developing your muscles. Always remember that you the more effort you put into something, the better rewards you will reap. That being said, put some serious into weight lifting if you really want to get bigger muscles.

Check out some great weight lifting workouts here.

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It is amazing how beginners to muscle building expect to work out today and build muscle yesterday. Muscle building workouts done the right way can give you fast dramatically fast results, but do not expect miracles.

You’ve probably seen the new guy at the gym. After completing a set, he looks in the mirror to see if that muscle has just grown bigger. Well, it doesn’t work that way.

In fact, muscles do not even grow while you’re working out. Workouts simply provide stimulus, but growth happens when you are resting. Of course, none of it will work without proper nutrition and adequate hydration. But let’s talk about muscle building workouts for now.

Contrary to what most inexperienced people believe, those machines at the gym are not what will help you build muscle. Building muscle fast requires the use of compound exercises with free weights. Or what is known as hardcore training.

What are compound exercises? Compound exercises are movements that utilize several groups of muscles at the same time. An example is the bench press, which though primarily targeting the pectoral (chest) muscles, also requires the use of shoulder and triceps muscles among others.

Free weights are just that; free weights. These are weights that are not supported or balanced by other mechanical means; you do the lifting as well as balancing. Think dumbbells and barbells.

As far as sets and reps go, the jury is still out there. Some experts say one set is all that’s needed. Others say three or four. There is no right or wrong and the best thing is to find out what works for you. Dorian Yates (professional bodybuilder and former Mr. Olympia) used to do one set but, he admits, it took him many years to get to that point.

The next thing you should have is a training split. Since muscles grow while you are resting, it makes sense to work one group one day and a different group the next. That way the muscle groups that you trained yesterday will be resting while you train a different a different group today.

A training split can also combine two or more muscle groups, especially in this day and age of time constraints. For example, you can train back and shoulders today, legs tomorrow, skip one day and then train chest and arms. You have just finished training your whole body in three days and can rest for the week.

There are too many muscle building workouts than can be fit into one article. Any person interested in building muscle fast should be prepared to keep learning. Start reading bodybuilding magazines and books. Remember, this is a journey not a destination.

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When it comes to building muscle it is important that you are lifting to your full potential every time you hit the gym. Those mediocre days are not going to cut it and can slow down your muscle growing process. Whether you are having a bad day or are tired from staying up too late, these three sneaky little tricks can help you get the most out of each and every visit to the gym.

Sneaky Trick #1: Power Up Just Before Your Workout

When you need to lift heavy you need lots of energy. Pushing big weights can drain you quickly if you don’t have a good supply of energy in your body. That means lots of carbs. Not just any carbs though, you need both simple sugars and protein. The simple sugars are for quick and immediate energy. These are the carbs your body will use right away. The protein is the longer lasting energy that your body will need closer to the end of your workout when the simple sugars have been digested. A great way to get these types of carbs for your workout is to drink a protein shake just before you go to the gym. If you don’t drink protein shakes, try a drinking a glass of milk and then maybe sipping a sport drink during your workout. It doesn’t matter how you get it, just make sure you get it just before your workout and/or during your workout.

Sneaky Trick #2: Find a Buddy

Now, this may seem rather simple and obvious, but it can make a bid difference in your workout. Finding a workout partner can help you get the next level quicker and safer. If you don’t have a workout partner consider asking a friend to start working out with you or try meeting people at the gym who have similar goals. Your “buddy” can encourage you when you are ready to give up. They can motivate you push harder or do one more rep. This can be huge for gaining muscle. Not only that, but you can lift heavier weights because there is someone there to spot you and to make sure you don’t get hurt.

Sneaky Trick #3: Up Your Safety

Safety? I know what you’re thinking. What does safety have to do with helping me lift heavy weights? Well, a lot more than you might think. Of course you want to be safe when lifting heavy weights. You would be silly not to be. However, ask yourself this: “How much more could I do if I knew that getting hurt was almost impossible?” Probably a lot more, right? Now, I’m not talking about using machines. While using machines have their place, I don’t recommend leaving out free weight exercises because of the muscle gaining power they have. I’m talking about getting set up using free weights in such a way that you take most of the risk out of the exercises. This, of course, will take some creativity on your part depending on the exercises you are doing.

Let me give you an example. When I get set up for doing bench presses I use the squat rack instead of the traditional bench. I pull up a flat bench to the middle of the squat rack. Since the squat rack has adjustable pegs and safety bars I can lower or raise them for the bench press. The pegs are lowered enough so that I can pick up the loaded barbell easily while lying flat on the bench. The safety bars are raised to a point just above my chest, preferably no more than 2 inches above my chest (there is usually not much room to play with). This way I won’t get crushed by the barbell if I can’t push it back up. Adding in safety features not only allows me to lift heavier weights without the fear of getting crushed, but allows me to lift heavier weights even without a spotter and still get the benefits of using free weights. (On a side note, make sure whatever safety feature you set up is able to carry the load you plan on using before you use it.)

So there you have it. Three sneaky little tricks that can help you lift to your full potential every time you step foot in the gym. By implementing these you will be able to get the most out of your workouts and get maximum muscle gains.

Jim Clements is the President and CEO of Simply Ripped, LLC, a company dedicated to providing you with the information and tools necessary to build muscle, burn fat, and maximize your muscle definition. To learn how to build, burn and sculpt any body type go to: http://www.simplyripped.com

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