1.
Increase Your Weights
If
you want more lean muscle mass, you need to overload
your muscles with more weight than they are used to. Those muscles, will then recruit
more muscle fibers (to the rescue) to help them lift the heavier weight.
Do
not always pick up the light, little weights. Go for
a heavier weight, especially you women. Most women are
afraid to pick up the bigger weights. Remember
if you start with too light of a weight, you are just
going through the motions. Don’t waste your time!
Build some muscles; raise your metabolism!
You
will be surprised how one day, you can barely lift a
certain weight, but you dig in (add stress to recruit
more muscle fibers) and you get it. Then the next session,
when you lift that same weight, it will be a little
easier. The muscle fibers were recruited from the prior
session to help you lift that heavier weight, and now
you can lift it much easier. The muscle fibers have
shown up to the party, per se.
If
you can lift a weight easily, for so many reps (to be
discussed) then raise the weight.
Example:
Lets say you always do 12 lb. dumbbell curls for 15
repetitions, easily. That weight is way too light for
you. So, now you need to pick up the 15 lb. dumbbells
and try for 12 repetitions. If you can easily curl that
weight for 12 reps, do more reps, but the next time,
you need to raise that weight. Then, on the next session,
curl 20 lb. dumbbells and shoot for 10 reps. This goes
on and on.

2.
Increase Your Repetitions
Now,
on your next session you can either, add more weight to
recruit more muscle fibers, or you can use
that same weight, but try to lift it for
at least one more repetition. You never want to be doing the same as your prior session.
You always want to be adding a little extra stress to
your muscles, to keep recruiting more and more muscle
fibers, each and every workout session.
When
you think that you possibly cannot get another rep,
dig in and get that one more. That is the one that is
going to recruit more muscle fibers and make you stronger.
3.
Change Your Time Under Tension
To
Change your Time Under Tension, means
to put your muscles under stress (tension) for a longer
period of time. This Time Under Tension is the length of time it takes
you to complete one full repetition.
The
longer your muscles are contracted, and under tension,
the more muscle fibers they will recruit to help them
complete that repetition.
When
you lift a weight with speed, you are using momentum
to help you complete that exercise. But the slower you
raise and lower a weight, the less momentum you are
using. You are having to dig in, to move the weight.
So, that little extra that you are using to help you
complete that repetition, is what is recruiting more
muscle fibers, and making you stronger.
When
you first start weight training, try to keep your Time
Under Tension for a 3 count (or 3 speed). For example:
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Start
with lifting the weight up (positive contraction),
on a 1 count.
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Pausing
at the top of the contraction, for a 1 count.
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Then
lowering (negative contraction) for a 1 count. |
As
you get stronger, you can try to slow your speed by
another 1 count.
For
example: |
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That
would be up 1ct, pause 1ct, down 2ct. |
Over
time, you can gradually slow your speed and take
the momentum out of the lifting and lowering phases of the exercise. The
faster you lift and lower a weight, the easier it is.
Then, of course, the slower you lift and lower the weight,
the harder it is. If something is easy, then you are not
stimulating your muscle to adapt to a new tension or stress,
and consequently, change and muscle growth will not occur.
Don’t waste your time. Recruit some muscle fibers!
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Working
The Negative
Working
the negative means slowing down the lowering (eccentric)
phase of an exercise. You are again, taking the momentum (and gravity)
out of the exercise. Slowly lowering the weight
down, poses a bigger challenge to the muscle,
resulting in recruiting and building more muscle
fibers, faster.
For example, if you can not lift the weight for
one more rep, have someone assist you in lifting
the weight, so that you can slooooowly
lower the weight,
again. Doing this over and over helps recruit
more muscle fibers, so maybe next time, you can
lift that weight, without anyone’s help.
Also, another good example of when “working the negative” would be
beneficial is on
the pull-up bar.
Most
women can’t do many pull-ups, so how are
they going to get better at that exercise, if
they can’t even do them at all?
You
guessed it….by
doing the lowering (negative) phase of the pull-up;
they will recruit more muscle fibers.
(Remember, under stress, the muscle fibers recruit
and come to the rescue. If the muscle fibers recruit,
the muscle builds and gets stronger.)
To do this negative on the pull-up bar, find something
to stand on to get up there and hold the bar,
or just jump up and hold it. Now slooooowly, lower
yourself. Then jump up again, and lower yourself
again. Over
time, you will be able to pull yourself up on
the “positive” phase of the exercise, because you
recruited muscle fibers, and they adapted to the
new stress they were under.
And
it’s pretty exciting when you can do a
certain exercise that you couldn’t do before!
Your hard work is paying off.
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4.
Change Your Rest Time In Between Exercises
When
you change the amount of rest time in between your exercises,
it sort of keeps the muscle guessing. (As someone said
to me once, “I don’t think that my muscles
are that smart!”) But they really are; they will
adapt to any variable if it’s always constant,
and never changes.
For
example, start off with
1-minute rest periods in between each exercise. Then, sometimes after performing an exercise, jump right
into the next exercise without resting for 1 minute.
This is called a Superset.
You
always want to keep your muscles guessing!
5.
Change Your Exercise Routine
You
do not want to perform the same exact exercise routine
each and every time that you train. Remember, change is good, especially when it comes to
stimulating your muscles to grow.
There’s
no exact number of how many times you should do those
same exercises, as long as each time that you do them,
you are either, using a heavier weight, using the same
weight but getting more reps, slowing down your time
under tension, doing a super-set (no rest in between
two exercises), etc., etc. You always want change
more intensity!
With
the New Training Programs for Upper & Lower Body,
lets do each program four times, before changing
to the next Training Program.
Example:
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Do
Upper Training Program A (1), and chart all your
weights & reps. |
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Then,
the next time, do that same Upper Program A (2),
trying to beat your prior weights
or reps. etc. In doing this, you will always be
requiring your body to adapt to new
stresses and recruiting more muscle fibers. |
HOW
MANY DAYS TO TRAIN
Give
each body part at least 2
3 days rest before training that body part again. So, if you plan on training 3 times a week, an example
would be:
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Monday |
Lower Body & Abs |
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Wednesday |
Upper
Body |
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Friday |
Lower Body & Abs |
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Then |
Monday |
Upper
Body |
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Wednesday |
Lower
Body & Abs |
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Friday |
Upper
Body |
You
could even choose Monday, Tuesday & Thursday, etc.
Whichever days you want, just as long as each body part
has 2 3 days rest.
Or
Training 2 times per week:
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Monday |
Lower Body & Abs |
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Friday |
Upper
Body |
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Then |
Monday |
Lower
Body & Abs |
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Friday |
Upper
Body |
WHICH
BODY PARTS TO TRAIN?
You
always want to train your bigger
muscle groups first, such as legs,
back,
and chest. Then,
train the smaller
muscle groups next, such as calves,
abs, shoulders, triceps, and biceps.
This is because if you train your smaller muscles, first,
you will fatigue them. Then, you won’t be able
to train the larger muscles very well, because, the
support, smaller muscles, are already fatigued.
FREE
WEIGHTS OR MACHINES
Setting
up a home gym with free weights and maybe even some
machines, makes working out that much more convenient in all of our
busy lifestyles. With a home gym, you can just get up
out of bed and get your workout taken care of first
thing in the morning. And if you have children, you
don’t have to worry about finding someone to
watch them while you race to the gym. You can work out
anytime that is convenient for you.
Also,
if you want to workout at home, free weights are cheaper
and take up less space. Plus, you
can train your entire body with free weights,
but you will have to learn what types of exercises to
perform. Machines are more expensive and take up more
space, but are easier to use, especially for a beginner.
Free
weights make your body use your primary muscles and
your secondary muscles to stabilize the weight, which
makes the secondary muscles stronger, as well. Whereas,
machines balance the weight for you, so you are only
using your primary muscles.
And
with free weights, each body part works independently
to move the weight. But with machines, the stronger
body part can carry the load, which then, the weaker
body part never catches up.

With
free weights, you might need someone to spot, or assist
you, so you won’t injure yourself when the weight
gets too heavy at the end of your set. But machines
are safer and easier to use.
In
my home and training studio, I use both free weights
and machines. They compliment each other in helping
obtain the results I am after.
HOW
TO CHOOSE WEIGHT, SETS, REPS?
The
first day that you start training is really your “Discovery
Day.” You need to figure out how
much weight to use, how many reps to begin with, and
how many sets to perform on each exercise. We are going to make it very easy.
How
Many Reps?
On
that very first day, lets start
with 15 reps.
How
Much Weight?
Use
enough weight that is comfortable for 15 reps, so that
last rep is hard to perform.
On that very first day try to choose
a heavy enough weight that you think you can only do
for 15 reps.
If you can get that weight more than 15 reps, that weight is too
light for you! Put
it down and pick up a heavier weight. Try this with each exercise, so that you figure out
your starting weight loads.
When
To Increase Weights?
Once
you are able to do more than 15 reps, increase the weight.
Then, the
next time you train,
and that chosen weight gets too light, more than 15
reps, put it down and pick
up a heavier weight to perform for 12 reps. NEVER
stop at a number. If you are shooting for 12 reps, but you can
get more than 12 reps,
dig in and get
them.
Remember if you do the same exact thing than the time
before, you are going to be exactly the same. Recruit
some muscle fibers, dig in, get stronger!
Then, of course, when that load is too easy, put it
down, raise the weight, and now shoot
for 10 reps.
Then, shoot
for 8 reps,
and 6 reps.
How
Many Sets?
On
the Training Programs,
we are going to perform
2 Sets, per exercise.
I personally, think that 3 sets are too much. Remember,
more is not, necessarily better.
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My
reasoning for 2 sets is to give everything you’ve
got to the very 1st set. |
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Then,
if you possibly have anything left, you will give
it to your 2nd set. |
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I
believe if you have more energy to do a 3rd set,
you didn’t give everything you’ve
got to the
first 2 sets. |
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Plus,
I believe to do a 3rd set would be overtraining,
resulting in muscle wasting, not muscle building. |
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Doing
Too Many Sets/Reps
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If
someone is doing too many sets or reps,
they are
tearing down the muscle so much,
that even on their rest days, they
will not rebuild back up to the point where they
began.
For
example, picture a ladder, and say you are starting
at the top of the ladder. You want to stimulate
and tear down that muscle, say, a few rungs down
the ladder. So, on your rest days, you will easily
and gradually rebuild up the ladder, and past
the point that you started.
If
you are fatiguing your muscles by doing numerous
sets or repetitions, you are not only wasting
your time, but you are also tearing the muscle
down, without any stimulation. You are actually,
tearing down the muscle so much, that when your
body tries to rebuild itself, it has a hard time
even building back up to where it started.
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MAKE
MIND/MUSCLE CONNECTION
When
you are training with weights, focus on what you are
doing. Clear your brain! Think of nothing else, but
what you are doing. Concentrate! Make your “mind”
think of the body
part that you
are working.
Make your brain send the signal to that particular muscle.
You really do want to concentrate and focus on the “mind/muscle
connection.”
CARDIO/
WHEN, WHAT KIND, HOW MUCH?
Cardio After Weight Training
I,
personally, do not think cardio should be performed
before weight training.
If cardio is performed prior to weight training, it
will use up your energy (strength) that needs to be
saved to lift the weights.
And
remember, the more strength you have, the more weight you can
lift. The more weight you can lift, the more muscles
you can build. And
the more muscles you can build, the higher metabolism
you will have, which results in more calories you will
burn.
Our goal is to perform cardio training after
weight training.

What
Kind of Cardio?
Interval
Cardio Training is
bursts of short, explosive energy. Such training is
alternated between high
and low intervals for short periods of time. This quick explosive training, like sprinting, recruits
more muscle fibers to help your muscles adapt to the
stresses that they are under, which in turn, helps them
grow.
This
type of cardio training is different than endurance,
long distance training, that wastes your lean muscle
mass for energy.
Cardio
for How Long?
For
about 10
minutes only, the goal is to perform
high & low intervals,
with a 1:3
ratio. For example, 20
seconds at a high intensity,
then 1 minute at a lower intensity.
This can be done outside while sprinting (your neighbors
will think you’re crazy, like mine probably do),
bicycling, or while on the stairmaster, treadmill, etc.
STRETCHING
It’s
best to stretch
before,
and especially, after
weight training.
Before training, it’s best to stretch
(no bouncing),
to get blood flowing to warm up your cold muscles and
to extend your range of motion. And those who are not
very flexible need to stretch more than others, because
tight muscles are more prone to injuries, especially
if they try to jump right into a workout.
Now,
during your workout, you are actually shortening the
muscles while performing contractions, so it’s
very important to stretch
after weight training,
to re-lengthen the muscles and to reduce soreness.
POST-TRAINING
RECOVERY
Lactic
Acid is the by-product in the muscles, from an anaerobic (without
oxygen) activity. When lactic acid accumulates in the
muscles, it
causes muscular pain, fatigue, and retards contraction.
There
are many methods to help the body recover at a faster
rate. Here are a few:
Contrast
Showers
Immediately
after a strenuous workout, take contrast showers to
help recover.
Contrast showers are bursts of very
hot,
then very
cold water,
for as hot and cold as you can stand it. Change the
water temperature about every two minutes. Keep doing
this about four times.
What
this does is help your muscles dilate and constrict,
to improve circulation to your muscles, which helps
you recover much quicker.
Feed The Muscles
Our
whole goal with weight training is to gain lean muscle
mass, then to eat properly to keep that lean muscle
mass. Why
do all the work weight training, and not the easy part
by nourishing your body with the proper nutrition, to
keep those muscles?
Your
muscles need protein to build or those muscles will
waste away. Like a tree needs water to grow, a muscle needs protein
to grow.
Also,
make sure you eat enough calories, including protein,
complex carbs, and good fats. If you don’t eat
enough, your body will use the protein that you are
supplying, for energy, instead of using it to repair
and rebuild your muscles.
Glutamine
Don’t
forget the importance of glutamine. Remember, glutamine
is a supplement that helps your body recover and rebuild
faster.
It blocks that stress hormone, cortisol, which is released
when your body is under any stress, actually. But right
now, we are talking about the stress from weight training.
Cortisol, breaks down your muscles. We want to block
cortisol, to give the body more time to recover and
rebuild.
Glutamine
is a great muscle-sparing supplement! I can’t
stress that enough!
Rest
One
of the best ways to recover and rebuild your muscles
is to rest!
Many
people think that more is better when it comes to exercise.
But this is absolutely not true. Remember, when
we are working out, we
are tearing down the muscle tissues,
and building
on our rest days.
If
you are exercising every day, your body is always in
tear down mode. You are never giving your body a chance to rest, recover,
and rebuild. You are actually doing more harm than good.
Give
each body part at least 2 3 days rest in between training that body part again. The same
goes for abdominals.
Many
people think that they should do abdominal crunches
each and every day. Abs are just like any other body
part. If you are doing
abs every day,
you are tearing
down abs, every day.
When are they building? Your abs
need at least 2 days rest, also.
TRIVIA
QUESTION
Here\'s
a question for you:
Say
it’s Friday and a guy has a big date or event
he is going to that night, and he wants to look muscular
for that event. He now goes in the gym, before the big
event, and hits the weights hard for a full session.
What did he just do? Did he build up or tear down his
muscle mass?
You
got it……… He tore down his lean
muscle mass, resulting in fatigued, soft muscles. He
now, will not be lean and hard for the big event.
What
should he have done?
He
should have trained 1-2 days prior, so that his body
would have had time to rest, recover, and rebuild bigger
leaner muscles.
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