Sunday, December 21, 2008

Massive Shoulders In A Matter Of Minutes

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

If you’re looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round “cannon ball delts” will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.
Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.
The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear).
These heads can be stimulated in the gym using two different movements: an overhead press and a raise.
The overhead press is the meat and potatoes of effective shoulder training. There isn’t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.
Dumbbells allow you to move through a more natural range of motion and also don’t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.
I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.
The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look.
Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.
When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It’s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.
Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.
The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won’t hurt, but you should try to minimize the volume as much as you can.
The key to massive shoulders is quality, not quantity.
Here are a couple of sample shoulder routines that you can use...
Shoulder Routine #1
Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
If you insist on performing isolation exercises for the front and rear heads, you can use this routine:
Shoulder Routine #2

Seated Overhead Dumbbell Press – 2 sets of 5-7 reps
Standing Dumbbell Side Laterals – 1-2 sets of 10-12 reps
Standing Front Dumbbell Raise – 1 set of 10-12 reps
Seated Rear Lateral Dumbbell Raise – 1 set of 10-12 reps
There you have it.
All sets should be taken to concentric muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.
If you want to learn the specific training methods for hitting all of your other muscle groups, go ahead and visit http://TheMuscleGainTruth.info. You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs, with a special lesson dedicated to each.

Monday, December 8, 2008

The 5 Golden Rules Of Staying Injury-Free In The Gym

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

Listen... if you want to get big, you have to train big.
Entering the gym and simply going through the motions without a sweat just isn’t going to get the job done. You have to overload those muscles with heavy weight and high intensity if you want to see real results. This is without a doubt the most effective means of stimulating muscular growth.
Muscles grow due to a natural adaptive survival response, and if you don’t give them a damn good reason to grow, well, they won’t.
While training hard and heavy may be awesome for your muscles, it can be trouble for the health of your joints and connective tissue. This is simply the reality of intense weight training, and while there are no guarantees that you will be able to completely avoid getting injured, you can certainly take specific steps to lessen the chance.
An injury is the absolute last thing you could ever hope for, as it will stop you dead in your muscle-building tracks.
Down below I’m going to outline my “5 golden rules” when it comes to minimizing the risk of injury. If you can honestly say that you implement all 5 of these into your training program, then your risk of getting hurt will be much lower than someone who does not.
1) Always perform a thorough warmup.
A proper warmup is the single best thing you can do to minimize your risk of injury. This simple 15-20 minute process will prepare your mind and body for the hard work to come by increasing blood flow into the surrounding connective tissue and by lubricating your joints.
I would recommend that you perform 5 minutes of light cardiovascular exercise before each workout followed by 4-5 warmup sets for your first major exercise of the routine.
2) Always train with proper form.
This should go without saying. Every exercise that you perform in the gym should be done with proper form and technique in order to keep the stress off of your joints. If you start squatting or deadlifting with a rounded back, jerking the weights around in a ballistic manner or performing dangerous exercises you are almost guaranteed to hurt yourself at some point.
3) Always train within your own personal limits.
Weightlifting is a personal battle, and letting your ego take over is almost always a recipe for disaster. It doesn’t matter what the guy next to you is benching and it is completely irrelevant to your training program.
You must always use weights that you can handle and control with proper form, and if you start piling on the plates to impress the people around you, you’ll be stretching your limits and putting yourself in a very vulnerable position.
4) Always know when to quit.
If you cannot complete another rep of an exercise using proper form, the set is over, plain and simple. Put the weight down and rest up for your next set.
If you start using huge amounts of momentum and jerky body motions to crank out a couple of extra reps, you’ll be on the sidelines before you know it.
5) Never ignore your aches and pains.
When you’re motoring along through a training program and are making progress from week to week, the idea of quitting just seems impossible. This can sometimes lead us to ignore those obvious injuries and pretend as if they aren’t really there as we often “work through” the pain and hope that it magically disappears.
More often than not, it will only get worse.
If you feel that something definitely isn’t right and can sense that you probably shouldn’t be training, get the problem checked out by a professional and then take the proper measures to heal. While it may hurt your progress in the short term, the overall long-term effect will be a positive one.
You can learn even more details about keeping your joints and connective tissues healthy for years to come by visiting http://TheMuscleGainTruth.info. I'll teach you the specific way to perform a weightlifting warmup, and will provide you with streaming online videos that demonstrate the proper form for over 100 different weightlifting exercises.


Muscle Gain Truth

Monday, December 1, 2008

Are Supplements Really Necessary?

Do You Have To Take Supplements In Order To Build Muscle?

Almost everywhere you look there are tons of advertisements thrown at you promoting all kinds of supplements that “guarantee” outstanding results in a ridiculously short period of time… and most of the time, they are extremely convincing! Which is why the fitness/bodybuilding industry is a multibillion dollar industry… there are millions on people who are desperate to see “immediate” results and will pay or do almost anything (except actually put in the hard work) to get it. These people are very misinformed when it comes knowing what it takes to build muscle, etc. Therefore, they are easy targets when the next “new and improved” product hits the market. (By the way, if something is “new” why on earth does it already need to be “improved”? Think about it…)

At the end of the day the results are the same… you haven’t seen any of the results you were promised by the promoters of the supplements and you have just flushed your money down the toilet (again). Then what happens? You see the next “new and improved” supplement being marketed that promises to deliver even greater results! The cycle starts all over again… You ever noticed how most of the products are created by the same company that sold you the other products that did not work? Think about it… it is a never ending cycle of lies!

So the big question of the day is… are supplements really necessary for building muscle? The simple answer is no. Supplements are not at all necessary when is comes to building muscle. You can get everything your body needs to build muscle and stay healthy by simply eating properly! Supplements are just that! Supplements, not replacements! They can not do any more or less than a properly planned diet!

Are supplements useful? Again the simple answer is yes. There are some supplements that are actually proven to actually be beneficial to the muscle building process. However, they do not replace anything in your regular diet. They only make things a little easier, meaning you would not have to eat as much. So I repeat, supplements only add to the nutrients that your body already gets through proper eating habits.

Which supplements are worth a try? There are only three different types of supplements that I would invest in if you are interested in giving them a try. These supplements are whey protein, creatine, and glutamine. That’s it! These are the only supplements that would be beneficial to your muscle building process. But I repeat again, they are only “supplements”! They not meant to replace your diet! They just make things a little easier for you.

Best Wishes,
Greg Shyne

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Friday, November 28, 2008

Weight Gain Tips!

Three Simple Tips That Anyone Could Use To Gain Weight!

Although there are a lot of guys out there that are trying to lose weight and get into shape, there are also guys out there that actually want to gain weight! For some people, gaining weight is a serious challenge! I should know because I was one of them. So if you are one of those guys out there like I was who are “suffering” from scrawniness, this article is for you my friends… I’m going to give you a few sure fire tips to help you gain weight. These tips are practically fool proof. I should know because I have used them all on myself! So if you really want to gain weight please pay attention to the following tips and you will be well on your way to seeing some massive results on no time!

In order for the body to gain weight, it has to consume more calories than it burns. So with that being said, the most obvious tip is that you have to eat more! It is impossible for the body to grow if it does not have a surplus of calories, protein, etc… It is as simple as that! Now I’m sure your goals are not to simply put on more weight, but to actually add some muscle to your frame. So that leads us to our next tip.

The second weight gain tip is weight training. If you are only eating more but and not doing any type of weight training, you will still gain weight… but it will be mostly fat! So unless that is your goal, I suggest that you take this tip very seriously. Since you will be eating more, your body will have the surplus calories that it need to build muscle. (Providing that you are actually working out) An increased caloric intake with a proper weight training program will cause your body will constantly build muscle, which will result in increased size and strength. I am assuming that is the type of weight gain that most guys have in mind. (If not, you can stop at tip number one.)

The third weight gain tip is to decrease your cardio activity. I’m not saying that you should completely cut out your cardio, but you should definitely cut down on it a little bit. During cardio activities you are burning calories at a pretty rapid pace. Since your goal is to consume more calories in order to gain weight, too much cardio tends to be counter productive. In other words, if you have a high level of cardio activities, you will have to increase your caloric intake even more if you want to gain weight.

So as a quick recap, if you want to gain weight there are three simple and easy weight gain tips to follow:
1. Increase your caloric intake higher than your body’s normal caloric needs.
2. Follow a proper weight training program. (very important)
3. Lower your cardio activities.
Follow these tips and you will definitely start to see the results you want.

Best Wishes,
Greg Shyne

For a FREE Muscle Building E- Course and Information On The Top Muscle Building Programs, go to:
http://MuscleBuildingProgramReview.info

Wednesday, November 19, 2008

Neglect Your Leg Training And Your Entire Body Will Suffer!

The Real Secret to Seeing Massive Muscle Gains! 99% of Lifters Get This Completely Wrong!
by Greg T. Shyne

It amazes me how most guys in the gym only focus on the “showy” muscles. You know… chest… biceps… triceps… abs…etc… and that’s basically it! They don’t seem to care about the other (extremely important) muscle groups. It seems that these guys could not care less how scrawny and ridiculous they look from the waist down. Yet, they want to increase the upper body’s size and strength. They have this misconception that muscle growth only comes from directly stimulating certain muscle groups that you want to increase. However, this is very far from the truth! Bear with me for a second and I’ll explain…

To put it simply, if you are not training your legs you are severely limiting your overall muscle gains! Believe it or not, neglecting our leg training limits the amount of muscle that you could be gaining in your chest, arms, back, arms and shoulders! Your muscles do not have to be directly trained in order for them to grow! So here is the truth…

The muscle building mechanism within the body goes far beyond a simple localized event that happens at the level of the muscle tissue itself! When the entire body as a whole is put under stress, a great deal of muscle growth occurs as the body adapts at a holistic level. This happens because of an increase in the secretion of important hormones such as testosterone and growth hormone. These hormones are almost like the “holy grail” when it comes to building muscle. They are some of the primary limiting factors that determine how much muscle an individual can ultimately gain (hint). Actually, when you see those “steroid freak” bodybuilders injecting themselves with steroids, all they are really doing is circulating larger amounts of these hormones that are already in the body!

So since you are looking to build muscle in your body naturally you have to find a natural means to increase these hormones in the body. But how to you do that? Well I know you may hate to hear it but… hard and heavy leg training! Power squats, leg extensions, stiff legged dead lifts, etc. Yes, I know… these are some of the hardest and most hated exercises… but they are crucial to your over muscle development. The amount of stress these exercises but on the entire body will cause your anabolic hormone levels with will result in massive muscle growth!

So with all that being said, if you want to see some serious muscle growth you must train your legs! If you fail to do this, you are severely limiting your muscle gains. So train hard, train heavy, get results!

Best wishes,
Greg Shyne

For a FREE review of the top Muscle Building Programs, go to :
http://MuscleBuildingProgramReview.info
Also, grab your FREE Bodybuilding E- Course, "Bonehead Bodybuilding Blunders Revealed"!

Monday, November 17, 2008

Why Your Muscle Pumps Have Nothing To Do With Your Muscle Gains

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

Your back is firmly planted on the bench as you wrap your chalked hands around the cold, steel bar. Your training partner helps you un-rack the weight as you power the bar up and down, squeezing your chest and triceps on each grueling rep. You complete your 6 repetitions, re-rack the bar and stand up.
Your chest feels tight and engorged with blood. You take a look in the mirror, thrilled with how full and vascular your pecs appear. You feel strong, powerful, healthy and motivated to blast through the rest of your workout with your newly achieved “pump”.
Let’s face it, a pump feels incredible.
For those of you who aren’t quite sure what I’m talking about, a pump is the feeling that you get as blood becomes trapped inside your muscle tissue as a result of resistance training. The muscles will swell up and increase in size, vascularity and tightness.
There is certainly nothing wrong with achieving a pump in the gym, and it is simply a natural result of intense weight training. However, contrary to what the majority of weightlifters may think, a pump is in no way indicative of a successful workout. Anyone who uses the intensity of their pump as a gauge for the effectiveness of their workout is making a costly error.
On countless occasions I've heard lifters raving about the massive pumps they get in the gym as they share methods for achieving the best pump possible. "Dude, this will give you a crazy pump!"
If you have already been working out for a decent amount of time then you know exactly what I'm talking about. While a pump does feel extremely satisfying, just remember that it means very little in terms of muscle stimulation and growth.
A pump is simply the result of extra blood within the muscle tissue.
Think of it this way: if I took a pair of 10 pound dumbbells and performed 300 reps of a bench press movement, I would achieve an incredible pump. If muscle pumps meant muscle growth, then super light weight, ultra high rep programs would be the most effective way to grow.
Any serious lifter with half a brain knows that this simply is not the case.
Do you want to know how to truly gauge the success of a workout? Here it is…
Take your workout records (in terms of weight and reps) from the previous week and compare it to the current week. Did you improve? Were you able to either increase the resistance slightly on each exercise, or perform an extra rep or two?
If so, you had a successful workout, regardless of how much blood you were able to pump into your muscle tissue.
Building muscle mass and strength is all about training with 100% intensity on every given set and then striving to improve from week to week. If you are able to consistently achieve this, your muscle size and strength will increase faster than you ever thought possible, with or without a pump.
I hope this article cleared up your confusion on the issue of "muscle pumps". There's so much misleading muscle-building information circling around on the Internet these days that it can sometimes be impossible to know who to listen to. If you want to learn the truth behind 14 other common, counterproductive "myths", visit http://TheMuscleGainTruth.info.

For a FREE review of the top muscle building programs in the industry, go to:
http://MuscleBuildingProgramReview.info

Thursday, November 6, 2008

You Should Never Skip a Workout! Or Should You?

It is Not About Being “Lazy”…. Learn How to Listen to Your Body!

There many different views when it comes to this topic. As the saying goes, “80 percent of your success is ‘showing up’…” Well I agree with that saying to a certain extent. Some guys are extremely dedicated in the gym, which is great! They will push themselves no matter what. They are at the gym for every single work out session every single week! So to these guys I say congrats! You are doing great! Keep up the good work… but I also would like to send out a fair warning to these guys… because in some cases they can be at a greater risk for injuring themselves while training.

Consistency and dedication are the most important factors when it comes to achieving any goals. It is never a good excuse to skip out on a work out simply because you do not “feel” like it. That is not the way to go and you are only cheating yourself! However, there are some instances that you need to know when to listen to your body.

For example, if you wake up one morning and you are still very sore from the previous work out that targeted the muscle group that you are supposed to be training that day, how much sense would it make to force your body through another workout for that muscle group? Clearly the muscles have not completely recovered so it would be a waste of time to work them again. Just because you are on a set training routine does not mean that your body has fully recovered during your allotted rested period. Everyone’s body is different.

Also, if you are feeling extremely sluggish and you honestly know that you will not be able to put forth your best effort in the gym, it is probably best that you do not work out that day. If you do you will be at a higher risk of injury since you will not be able to give your best performance. Even if you get lucky and do not get injured, what is the point of workout out if you are not going to give 100 percent? It would be a waste of time that you could have spent doing something more productive… because mediocre efforts produce mediocre results! Again, this by no means is a reason for you to just skip a workout simply because you do not “feel” like it!

So here is the bottom line. Yes, it is extremely important to stay consistent and dedicated to your training in the gym. However, you need to know when to listen to your body. When it tells you to rest, do it! It is always better to be safe than sorry… Missing a day in the gym is a lot less frustrating and costly than missing several months due to an injury!

Best Wishes,
Greg Shyne

For FREE Reviews of The Top Muscle Building Programs on The Market, Go To: http://MuscleBuildingProgramReview.info
Also Pick Up Your FREE Muscle Building E-Course, " Bonehead Bodybuilding Blunders Revealed".

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Friday, October 31, 2008

How to Kill Your Muscle Growth!

Three Deadly Mistakes That Will Kill Your Muscle Growth…

There are a lot of misconceptions when it comes to building muscle. Most people have it all wrong! They are completely missing the mark… and it is truly a sad story. Why? Because there are a ton of people out there that actually work their butts off day in and day out in the gym and will never see any significant results… But the reason for that is painfully simple… the do not know what they are doing! So the harsh truth is… it does not matter how hard you are willing to work… If you are not doing the right things, you are wasting your time! With that being said, bear with me for a second and I’ll explain three of the most common mistakes that people make in the gym when it comes to building muscle.

The first deadly mistake is overtraining… and it happens all the time. You see these guys in the gym every single day for hours on end working there tails off. They are very dedicated to their goals (which is great) so they literally torture themselves doing all kinds of ridiculous workout routines… but what happens? Nothing… absolutely nothing at all! Every week you see them and they look almost exactly the same as they did the weeks before. But why is this? As hard as they work, they must see some type of results… right? Not exactly… each major muscle group in your body should only be directly stimulated once per week! That is all that is necessary. You should never train the same muscle group everyday. By doing this you are actually breaking down and burning more muscle than you are building!

This leads us to your second deadly mistake, lack of rest. Believe it or not, when you are in the gym pounding away at the weights, you are actually breaking down your muscles! You are not building them. Muscle growth takes place outside of the gym. Therefore, proper rest is essential to building muscle. Once a muscle group is trained with a proper workout (max intensity and progression), it needs a full week in order to repair itself. If the muscles never have time to repair, then they will never grow. It is as simple as that!

The final deadly mistake that most guys make in the gym is improper food intake. Even if you have the best workout plan in the world, it would not mean a thing if you are not eating properly. In order for your body to repair itself, it needs the proper tools to do so. (proper caloric intake, carbohydrates, protein, etc.) This is one of the most important points of all. You would not be able to build a new house if you did not have the wood, bricks, nails, etc. The same goes for your body! It is the exact same principle. If you want to build your body you must give it what it needs.

To sum it all up, there are three deadly mistakes that you must avoid of you are serious about building muscle. First, you must train properly and avoid overtraining. Second, you must get the adequate about of rest. Third, you must eat properly and give your body all the tools it needs in order to do what you want it to do… which is build muscle!

Best wishes,
Greg Shyne

For a review of the top muscle building programs on the market, go to:
http://MuscleBuildingProgramReview.info. There you can also grab your FREE muscle building E-Course, “Bonehead Bodybuilding Blunders Revealed”.

FREE Muscle Building Program Review!

Tuesday, October 28, 2008

The Critical Importance Of A Proper Weightlifting Warmup

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup.
Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether.
There are two main reasons why a proper warmup will serve you well both in the short and long term...
Muscle Gain Truth

1) A proper warmup will increase the amount of weight that you are able to lift during your actual workout, thereby maximizing muscle stimulation and growth.
2) A proper warmup will greatly decrease your chances of injury.
Now I don't know about you, but to me that looks like two perfectly good reasons to spend a simple 15-20 minutes before each workout properly warming up.
Don't you agree?
Muscle Gain Truth

Good, now let me explain what a proper warm-up should consist of...
The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill.
This basic cardio warmup will increase your body's core temperature, stimulate your heart and lungs and will also lubricate your joints by increasing the secretion of synovial fluid.
As you perform this 5 minute cardio warmup, envision the workout that you will soon be performing. Focus on mentally preparing yourself for the battle that lies ahead and accept that you will soon be putting forth a maximal effort.
It's crucial that you prepare both your mind and body for your workouts, since your mental attitude plays such a vital role in your success.
Once your 5 minutes is up, you can move into the next and final component of the warmup process. In this section you will be performing 5 warmup sets using the first major compound exercise of your workout.
For example, if you were training legs and squats were your main exercise, then you would perform 5 warmup sets for squats. The goal here is to start by using a very light weight with high repetitions and gradually increase the resistance while lowering the repetitions.
Muscle Gain Truth

However, the most crucial aspect of these 5 warmup sets is this:
YOU MUST NOT FATIGUE YOUR MUSCLES WHATSOEVER DURING THESE 5 SETS!
Remember, this is merely a warmup that is designed to increase blood flow to the muscles and surrounding connective tissue. Its purpose is also to increase the amount of weight you will be able to lift on your muscle-building sets by preparing your mind and body for the heavy weights to come.
If you fatigue your muscles during these sets then you are completely destroying their entire purpose. Here is a basic formula you can follow when calculating how much weight to use and how many reps to perform on your warmups.
The percentage given is in relation to the weight that you will use for your muscle-building set. If you were planning on squatting 200 pounds, then the first set should be performed with 100 pounds for 10 reps as you can see below.
Set 1: 50% x 10 reps
Set 2: 60% x 6 reps
Set 3: 70% x 4 reps
Set 4: 80% x 3 reps
Set 5: 90% x 1 rep
Muscle Gain Truth

Once you've completed these 5 basic sets you can move right into your actual workout.
Do not underestimate the importance of this warmup process!
It will go a long way in keeping you injury free and in preparing your body for those grueling workouts. It only takes about 15-20 minutes to perform and the benefits will far outweigh the costs.
If you're looking for more insight into the proper methods for structuring an effective muscle-building workout, visit my website at http://TheMuscleGainTruth.info. You can gain instant access to a full step-by-step 26-week workout plan that has been used successfully by thousands of people from all over the world.
Muscle Gain Truth


About The Author:
Sean Nalewanyj
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: http://TheMuscleGainTruth.info.

For a Free Review of Sean Nalewanyj’s Muscle Gain Truth Program go to:
http://MuscleBuildingProgramReview.info

Monday, October 27, 2008

4 Simple Keys To Developing A Wide, Muscular Back

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://themusclegaintruth.info/


It never ceases to amaze me how incredibly misguided the vast majority of the population is in the gym. Everyone is desperate for that wide, powerful and muscular physique, yet very few understand how to properly channel their efforts to get there.
For most aspiring lifters, it's all about building a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly.
Not surprisingly, those gains never appear in any significant form.
While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs.
I am, of course, talking about the major muscles of the back: the lats, traps, spinal erectors, rhomboids and lower back.
It's obvious why most lifters neglect these all-too-important muscles…
1) The back is not a “showy” muscle and you can't see it in the mirror.

2) Back training is far more stressful and taxing to the body than chest or arm training.

3) Most lifters are simply unaware of how important the development of these muscles really is.
Allow me to let you in on a little secret…
If you want to appear as wide, thick and powerful as you possibly can, nothing will allow you to achieve this goal faster than a well developed back.
In fact, 70% of your upper body muscle mass resides in this area!
Nothing can replace the upper body thickening effect of big, bulging lats and a set of wide, tall trapezius muscles.
Please, get up off that bench press and put down that EZ-curl bar for just a moment and let me share a simple, step-by-step workout that you can use to build the muscular back you so desperately need.
There are 4 major movements that you must perform to properly develop your back…
1) Deadlifts

I cannot possibly stress the importance of this lift enough. There is not a single exercise out there that can even come close to matching the effectiveness of a basic, bent-legged barbell deadlift.
The deadlift will work you from finger to neck to toe and is irreplaceable in developing strong, thick back muscles. The deadlift will stimulate growth throughout the entire back complex and should be the cornerstone of your routine.

2) A vertical pulling movement

These exercises mainly target the lat muscles and will help you to attain that wide, v-tapered look from behind. Examples of vertical pulling movements are chin-ups (overhand or underhand), lat pulldowns and v-bar pulldowns.
To get the most bang for your buck I recommend a basic overhand chin-up. This is the bread and butter of vertical pulling movements and will stimulate growth in the lats like no other exercise.

3) A horizontal pulling movement

Otherwise referred to as “rows”, horizontal pulling movements place their emphasis on the upper/middle portion of the back and also stimulate the lats. There are a ton of different rowing movements to choose from: bent over barbell rows, dumbbell rows, seated machine rows and cable rows just to name a few.
For maximum results, stick to a basic freeweight rowing movement. I usually recommend bent over barbell rows, but bent over dumbbell rows are an acceptable choice as well.

4) A shrugging movement

While not quite as important as the above mentioned lifts, a shrugging movement should still be performed at the end of the workout to target the upper traps and develop that mountainous, diamond-shaped look from behind. A basic barbell or dumbbell shrug will do the trick.

Okay, let's put it all together…
Deadlifts – 2 sets of 5 to 7 reps
Overhand Chin-Ups – 2 sets of 5 to 7 reps
Bent Over Barbell Rows – 2 sets of 5 to 7 reps
Barbell Shrugs – 2 Sets of 10 to 12 reps
For optimal gains in back size and strength, the above routine is ideal.
It may not seem like a lot, but as long as you take every set to muscular failure and focus on quality rather than quantity, this routine provides more than enough stimulation for maximum back growth. I've used this same routine for many years and continue to see steady progress in both back size and strength.
Make sure to keep a written record of every workout that you perform, and focus each week on increasing either the weight that you lift or the number of reps that you perform within the given rep range.
Perform this workout once per week with full effort and I guarantee that your upper body will appear thicker, wider and more muscular than ever before.
...What about specific routines for the chest? What about the biceps, triceps and shoulders? How about the thighs, calves and abs?
For specific training information on each of these body parts make sure to visit http://themusclegaintruth.info/ and find out how you can finally get the rock-solid muscle gains you deserve without spending endless hours in the gym.

About The Author:
Sean Nalewanyj

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: http://themusclegaintruth.info/.

Thursday, October 23, 2008

Build Muscle While You Are RESTING?

Your Muscle Growth is Actually Determined by What You Do Outside of the Gym!


Believe it or not, nine out of ten lifters in the gym do not know this simple fact… and it’s actually a shame. Ignorance of this fact cost guys countless hours of wasted time and effort in the gym and ultimately leads to failure. They become discouraged due to the lack of results despite there greatest efforts. But why is that? The answer is simple. They do not understand the fundamentals of building muscle! Most guys have the perception that they are building muscle while they are in the gym sweating and pounding away at the weights. Actually, you are doing the exact opposite! Give me a minute and I’ll explain…

During your weight training you are actually breaking down your muscles, not building them. When you train properly (which means training to muscular failure) you are creating microscopic tears in your muscles. This explains the soreness that comes with the few days after your workout. When your muscles heal, they rebuild themselves bigger and stronger. So what does all this mean? Why does it matter?

Well by now the answer should be obvious. Your muscle growth actually takes place outside of the gym! Your recovery time is just as important (if not more important) as your time spent inside of the gym! Therefore, an adequate amount of rest between your training sessions is essential. If your muscles never have time to heal, they will never grow! It’s as simple as that.

To sum it all up, make sure that you train hard the gym. Push your body as far as it can go, and then get out of the gym! Weight lifting only breaks down your muscle, not build them. You will not develop any more muscle by spending extra time in the gym. You are just wasting time and it is actually counterproductive. If your muscles are still sore then there is no reason to train them! This means that they are still repairing from your previous workout. Too much time in the gym will cause over-training, which is a huge muscle killing mistake.

Best Wishes,
Greg Shyne

For a Complete, Honest Review of a Muscle Building Program That Actually Works, Go To: http://MuscleBuildingProgramReview.info
There Can Also Grab Your Free Muscle Building Email Course, “Bonehead Bodybuilding Blunders Revealed!”

Monday, October 20, 2008

Muscle-Building Success From Home: Can It Be Done?

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I'm asked is…

“Do I have to join a gym in order to build a strong, muscular body?”
The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my basement, and I saw incredible results doing this. Maybe you can't afford a gym membership due to your financial situation. Maybe you lead a busy lifestyle and would prefer to save time by training at home. Maybe you're simply too embarrassed or uncomfortable to train in a regular gym setting at the moment. Whatever your reason, don't worry! I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic. I didn't have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me. I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me. I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn't easy okay?) or train shirtless if I felt like it. When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn't have to hobble to my car and spend anymore time driving home. It was great.

The only real disadvantage is that your exercise selection will decrease because you won't have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won't be possible.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

Muscle Gain Truth

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.
2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.
3) A bench with incline adjustments – A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.
4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.
5) A squat rack – This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don't have a leg press machine handy.

If you can't afford a squat rack then you'll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

Don't ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym.

If you're all set to go and need a highly effective, step-by-step workout routine to follow, visit http://TheMuscleGainTruth.info. I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym.

About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: http://TheMuscleGainTruth.info.

Tuesday, October 14, 2008

Why Inadequate Rest Between Sets Will Murder Your Muscle Gains!

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

Bobby finishes a hard, focused set of barbell squats and re-racks the weight. His legs are wobbly, his heart is racing and he feels light headed as he takes a big swig from his water bottle. He looks down at his watch and presses the “start” button to begin counting down backwards from 2 minutes.
Muscle Gain Truth
Bobby read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set.

He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.
*Beep*
2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn't quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.
He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes.
Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.
Muscle Gain Truth
By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.
Muscle Gain Truth
Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
Throw out your stopwatch and forget about looking at the clock.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them.
A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered.
Muscle Gain Truth
Go on your instincts and only perform your next set when you feel that you can do so with 100% of your strength. Implementing just this one training technique can have a drastic effect on your muscle size and strength gains.
What about proper rep ranges? Workout length? Exercise selection and layout? For more details on proper workout structure make sure to visit http://TheMuscleGainTruth.info. Most people are dead-wrong in the way that they perform their workouts, and I can help you to clear up the confusion once and for all.
Muscle Gain Truth

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: http://TheMuscleGainTruth.info.

Monday, October 6, 2008

Wimp Out In The Gym And Your Gains Will Be Gone In 60 Seconds

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

The margin of time that determines muscle building success or failure in the gym is a heck of a lot shorter than you might think.
Just as fraction-of-a-second moments during a 100 metre dash will make or break a sprinter's race, fraction-of-a-second moments will also make or break your body's muscle growth response in the gym.

In fact, your entire margin of success in the gym can ultimately be reduced to just a short time span of 60 seconds. That's correct, how you choose to handle a short 60 second time period during your workouts will translate to either poor, mediocre or significant muscle building results.

Muscle Gain Truth
Although each entire workout will last for about an hour, only 60 seconds of that actual time will determine what kind of gains you achieve.
You may be scratching your head right now and wondering what the heck I'm talking about, but allow me to explain…

You see, every individual set that you perform in the gym is ultimately being performed for the benefits that will be achieved on the last 1-2 reps.
Muscles respond to stress, and the only truly stressful reps that actually trigger your body's muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure.

Muscle Gain Truth
If a given set consists of 6 reps, then reps 1-4 are only performed in order to get to reps 5 and 6. Reps 1-4 will do very little in terms of stimulating muscular growth, but are necessary to perform in order to overload the muscles on reps 5 and 6.

In other words, it is only the very last 1-2 reps that will ultimately yield a muscle building response from the body. The longer you can push yourself to battle the weights during this small time frame at the end of each set, the greater results you will achieve.

Any of you who have read my articles know that I'm a big advocate of training to muscular failure. There is simply no better way to trigger your body's adaptive responses than to train until your muscles cannot move the weight another inch.
The closer and closer that you can come to muscular failure, the more dramatically your body will respond. This time frame is literally measured in single seconds. If you drop the weights 5-6 seconds earlier than the next guy (the margin is probably even smaller than this), you'll be significantly sacrificing your muscle growth.
Muscle Gain Truth

So, where did the 60-second time frame come from?
Well, if we assume that you perform 10 total all out sets per workout and have a margin of 6 seconds between success/failure per set, this gives you 60 seconds of total time per workout to either battle through with full effort or to surrender and settle for mediocre results.

It really is true; your bodybuilding success is literally measured by the short, precise moments at the very end of each set and the amount of effort you are willing to exert during this time.

If you can force yourself to train to all out muscular failure, you'll achieve the best results possible. If you drop the weight 3 seconds before muscular failure, your growth will be compromised. If you drop the weight 8 seconds before muscular failure, your growth will be compromised even further.

Muscle Gain Truth
If we multiply our 60-second figure by my recommended number of 3 workouts per week, this means that your bodybuilding success in the gym will literally be measured by how you choose to handle one short 3 minute long period per week.
I bet you never thought of it this way before!

You must train hard and with full effort at all times. When the weight feels heavy and your muscles ache and burn with discomfort, you must push through and continue until true muscular failure is reached.

If you stop short, even a second short, your gains will be compromised.
Keep this in mind at all times in the gym and you'll experience better results than ever before.

Muscle Gain Truth
If you want to learn some awesome psychological techniques for breaking through the pain barrier and “mentally numbing” the discomfort associated with hard training, make sure to visit http://TheMuscleGainTruth.info for details.

About The Author

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: http://TheMuscleGainTruth.info.

Monday, September 29, 2008

Want More Muscle? Add More Weight To The Bar!

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://TheMuscleGainTruth.info

It can’t really be that simple, can it?
Muscle Gain Truth

With the endless articles, fancy techniques, contradictory debates, special breakthrough methods and lineups of self-proclaimed “muscle building gurus” all claiming to hold the secrets to massive growth in minimum time…
Muscle Gain Truth
It can’t ALL be pointing to this one ultimate truth, can it?

Yes, there are many subtleties and details that make up a winning muscle building workout plan... But the simple fact of the matter is that consistently adding more weight to the bar over time REALLY IS the bottom line goal of any effective training routine.
Muscle Gain Truth
Take all of the most basic compound exercises (such as squats, deadlifts, bench presses, rows, chin-ups, dips and overhead presses), focus on increasing your poundages as quickly as possible... and that ALONE will yield the greatest muscle building effect from your entire workout plan possible.
Muscle Gain Truth
Add a good 150 pounds to your deadlift, 125 pounds to your squat and 100 pounds to your bench press, and I guarantee that as long as your nutrition plan is properly in place, you’ll come back significantly bigger, thicker and more muscular than you’ve ever been in your entire life.
Muscle Gain Truth
But “they” don’t want to admit it…

All of the other “experts” out there don’t want to tell you that lifting heavier weights is the key to dramatic progress. It's either because they simply don’t know it themselves, or because they’d rather sell you some gimmicky approach based on a new “revolutionary discovery” to put more money in their pockets.
Muscle Gain Truth
They’d rather have you prancing around the gym like a ballerina... carefully balancing yourself on a swiss ball... performing ridiculous “innovative” exercises... super-setting from lift to lift... “feeling the burn”... focusing on isolation movements... and making use of all kinds of other inefficient methods rather than simply having you place your focus on the core heartbeat that makes any intelligently structured bodybuilding program tick…
Muscle Gain Truth
And that core heartbeat is consistent progression in weight and reps.

It always has been, and it always will be.

The bottom line is simple…

1) Stimulate an adaptive response from the muscles by training intensely with basic compound exercises.

2) Recover.

3) Do it again, but with greater resistance or additional repetitions.
Muscle Gain Truth
If you are able to do this week in and week out and are continually coming back to the gym stronger than you were before, you are on the right path. If your strength is stagnant and you aren’t able to progress every single week, you are on the wrong path.

Let me ask you…

How often do you see a guy with skinny legs squatting 400 pounds?

How often do you see a trainee with an unimpressive back and shoulders deadlifting 500 pounds?

What about a lifter with an under-developed chest and triceps cleanly bench pressing 300 pounds?

Almost never.

And why?
Muscle Gain Truth
It’s because size and strength ARE directly related, and because the bodybuilder who is moving the largest amounts of weight in proper form (and with an effective nutrition plan) will almost always be the biggest guy at the gym.

It’s really that simple.

Yes, there are plenty of other details to implement into your plan if you want the greatest results possible... but when it comes to your workouts at the gym, consistently lifting heavier weights must always be your primary goal.
Muscle Gain Truth
If you want hype, fluff and filler, then be my guest and follow some fancy “breakthrough” workout plan illogically slapped together by some no-name "expert" without a clue…

But if you want serious, explosive, no B.S muscle building results that will thicken up your entire body and turn you into a powerful mass of muscle as quickly and efficiently as possible, then get back to basics.
Muscle Gain Truth
Begin performing all of the most basic and challenging compound exercises... execute them with a high level of intensity... write down what you do each week... and place 100% of your focus on “beating the logbook” from workout to workout by adding more weight to the bar and performing more reps.

If you’re able to do this consistently from workout to workout, that powerful and muscular body will be yours before you know it.
If you want to learn the exact step-by-step details of structuring an optimal muscle building workout plan, go ahead and visit http://TheMuscleGainTruth.info for details. You can instantly download my highly popular natural bodybuilding program, "The Muscle Gain Truth No-Fail System" and can also subscribe to my free 8-part muscle building email course.

About The Author


Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: http://TheMuscleGainTruth.info.

Friday, September 26, 2008

Get Out of the Gym and Grow!

Muscle Gain Truth

I know what you are thinking... you mean to tell me that you are saying that should stay "out" of the gym in order to build muscle mass? How much sense does that make?
That's the most ridiculous thing I have ever heard! You have no clue what you are talking about! Well, hold on for a second and let me explain... There are a lot of misconceptions and down right horrible advice that has been spread around over the years about what it really takes in order to stimulate serious muscle growth in the shortest period of time. Most guys in the gym have the notion that you have to practically live in the gym if you want to see huge muscle gains, but this is far from the truth! In fact, it is actually counterproductive to your goals! The exact opposite of what you should be doing! Keep reading and I will explain...
Muscle Gain Truth

What most people do not understand is that muscle growth does not occur in the gym! When you are in the gym pounding away at the weights and machines torturing your body everyday, you are actually breaking down your muscles instead of building them. When you put stress on the muscles it causes them to weaken and tear. When the body repairs the muscles, it rebuilds them bigger and stronger. This means your muscle growth actually takes place when you are out of the gym! So that is why most guys spend so much time in the gym day after day pounding away on the same muscle groups and wonder why they do not see any muscle growth! Is it starting to make a little sense now?
Muscle Gain Truth

Okay, here is the bottom line... in order for your muscles to grow you have to let them rest! You will never see any significant results if you are constantly over-training and stressing your body. Basically, you are just wasting a lot of unnecessary time and energy. Although you are very persistent and dedicated (which is a good thing) you will never see the results you are looking for if you do not train the right way. This means training hard but also training smart at the same time!
Muscle Gain Truth

So unless you are just that bored and like wasting your time in the gym, I would strongly suggest that you structure a workout routine that trains your body with maximum intensity and allows plenty of time for the muscles to recover. Remember... you want to work hard and smart! If you want your body to see the most results in the shortest time possible, put in the work necessary... and then get your butt out of the gym and grow!
Muscle Gain Truth

For a FREE review of the Top Muscle Building Program go to: http://MuscleBuildingProgramReview.info

Tuesday, September 23, 2008

How to Build Muscle- Only 3 simple steps!

Learn how to build muscle… The truth! No more lies…
Muscle Gain Truth

Building muscle is easy! All you have to do is get in the gym, throw a few weights and break a little sweat… right? No… my friend, you are very wrong… Building muscle is not easy. It takes time, patience and persistence. Many marketers often promote their products with very misleading information. They sell people dreams of having a toned, muscle bound physic within a short period of time by using their miracle product or system. Since people are always looking for a short term solution to a long term problem, they are continuously spending boat loads of their hard earned cash on these useless systems and products that not only leave them in the same place that they started but also with hundreds or even thousands of dollars less in their bank accounts. Simply put, the bodybuilding and weight loss industry are literally infested with scams and misleading information. Why you ask? Because there is a significantly higher profit margin in selling people temporary solutions to their problems than actually telling the truth! Yes I said it… they do not want you to know the truth! If you knew the truth, then you would not continue to buy the latest and greatest products, systems, programs that they are going to try to sell to you in the future. This is the sad truth… they do not really care about your actual success or failure… they only care about your wallet and that you are a lifetime customer. However, if you are really interested in learning how to build muscle, there are three basic steps that you need to follow.
Muscle Gain Truth

1. Intensity and progression. When you are in the gym lifting weights it is extremely important that you train to muscular failure. This means that you should move as muscle weight as you possibly can for the most reps as possible. Major muscle groups only require five to seven reps in order to stimulate muscle growth. So make sure that you have the amount of weight that will allow you to complete at least five repetitions but no more than seven. The smaller muscle groups require ten to twelve repetitions to stimulate muscle growth. This type of strain on the body forces the muscles to adapt and grow bigger and stronger. The body will not respond and build bigger muscles it feels that it has no reason. With each workout, focus on lifting slightly more weight or completing more repetitions.
Muscle Gain Truth

2. Proper nutrients. This is extremely important. In order for your body to build muscle, it has to have the proper tools to build with. Think about this for a second. Would you give a man a pile of straw and cardboard boxes and expect him to build you a mansion? It is the exact same principle… You have to give your body the nutrients it needs in order to build muscle that you want.
Muscle Gain Truth


3. Rest. This is the simplest, yet most overlooked concept by beginners in the gym who are learning how to build muscle. You may not know or realize this, but muscle growth actually does not occur in the gym! When you are in the gym pounding away at the weights you are actually breaking down your muscles not building them! Muscle growth occurs outside of the gym…. That’s right, when you are resting! This is when you body is rebuilding the broken muscles, making them stronger so they will be able adapt to the new stress that is being put on them.
Muscle Gain Truth

That’s all folks… no more fluff, hype, lies, or gimmicks… believe it or not, these are the only secrets to building muscle! Intensity and progression… proper nutrition… rest… If you learn as much as you can about these three areas, you will start to see some huge muscle gains. It is scientifically impossible not to build muscle when applying these principles! So invest a little time in learning about these concepts instead of chasing the next fad or miracle break-through and I promise you that you will quickly start to see real results.
Muscle Gain Truth

Check out: http://theMuscleGainTruth.info to get a complete, no fail, and step by step muscle building course that will help you start building some serious muscle mass today!
Muscle Gain Truth

Thursday, September 18, 2008

How to Build a Massive Button Popping Chest?

Muscle Gain Truth

Three simple steps to building some serious muscle mass in your chest!

First off, I want to start by saying that I feel your pain guys… I was there… skinny and flat chest… you could not pay me to take of my shirt or any reason! Even if I was at home alone in my room! I hated walking in front of the mirror and seeing that “tooth pick” looking kid... I mean, I have always considered myself an athletic person, but I never could figure out how to make my chest bigger… To make matters worse, I also have very broad shoulders! This means that not only was my chest flat but it was wide and flat… just plan pathetic! I absolutely hated going to basketball practice on the days when we had to scrimmage “shirts” vs. “skins”! It was absolutely embarrassing… the cheerleaders would always seem to pop into our practice on those days and I hated it with a passion! I did not want anyone to see how skinny I actually was under my shirt(s)… it bothered me so much… So moving along now… as I got older, I started doing some research to learn exactly what it takes in order to build some serious muscle mass in my chest. I was amazed at how simple it actually was! There are basically three simple steps that have to be followed and absolutely anyone can do them!
Muscle Gain Truth

First, you should always perform your chest workout with maximum intensity and progression. This means that you need to focus on moving the most about of weight possible for as many repetitions as you can. You should start with weight that you can complete at least five repetitions with but no more than seven. If you are able to do more than seven repetitions then you should increase the weight. During every workout, you should focus on either lifting slightly more weight or completing more repetitions.
Muscle Gain Truth

Second, you need an adequate amount of rest. When you are in the gym workout out, you are breaking down your muscles, not building them. Muscle growth takes place outside of the gym. With this being said, you need to make sure that your muscles have plenty of time to heal and grow! In order to stimulate muscle growth, each muscle group should not be trained more than once per week.
Muscle Gain Truth

Third, you must have proper nutrition. In order for your body to repair itself and build muscle it must have the proper tools. Your diet is probably the most important part of your muscle building process! If you are not eating properly, then you are completely wasting your time in the gym. Your body requires a surplus of calories, protein and other nutrients to rebuild your muscles bigger and stronger in order to handle the new stress that is being put on them.
Muscle Gain Truth

So there you have it! If you want to build a huge, massive and button popping chest, just follow these simple steps. Train with intensity and progression, rest, and eat properly. Do this and I guarantee that you will start to see results. It definitely worked for me… so I’m positive that absolutely anyone can do it if you are willing to put forth the effort.
Muscle Gain Truth

Best Wishes,
Greg Shyne


For a complete step by step NO-FAIL program for building massive lean muscle mass go to:
http://theMuscleGainTruth.info

Monday, September 15, 2008

Is It Possible To Build Muscle Without Gaining Fat?

Muscle Gain Truth

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://theMuscleGainTruth.info

If you’re like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.
Muscle Gain Truth

You want to be huge, and you want to be shredded as well.
Muscle Gain Truth

Because of the strong desire for this “ideal body”, most people eagerly dive into their programs headfirst. They don’t want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.
Muscle Gain Truth

Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.
Muscle Gain Truth

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.
Muscle Gain Truth

In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.
Muscle Gain Truth

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.
Muscle Gain Truth

Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you’ve built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.
Muscle Gain Truth

Based on what we’ve covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it’s only to gain as little as possible.
Muscle Gain Truth

This can be accomplished in 3 main ways…


1) Use a precise caloric surplus.

There exists such a thing as “optimal nutrition”, but there is no such thing as “super nutrition”. A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.
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2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.
Rather than aimlessly chowing down on every food item in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.
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3) Implement cardio sessions.

There’s no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.
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Once you’ve gained an amount of muscle size that you’re happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.
However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.
To learn exactly how to structure a proper weight training and nutritional plan that will maximize your muscle gains while keeping your body fat levels under control, visit http://theMuscleGainTruth.info

Wednesday, September 10, 2008

How to Build Muscle- Only 3 simple steps!

Learn how to build muscle… The truth! No more lies…

Muscle Gain Truth

Building muscle is easy! All you have to do is get in the gym, throw a few weights and break a little sweat… right? No… my friend, you are very wrong… Building muscle is not easy. It takes time, patience and persistence. Many marketers often promote their products with very misleading information. They sell people dreams of having a toned, muscle bound physic within a short period of time by using their miracle product or system. Since people are always looking for a short term solution to a long term problem, they are continuously spending boat loads of their hard earned cash on these useless systems and products that not only leave them in the same place that they started but also with hundreds or even thousands of dollars less in their bank accounts. Simply put, the bodybuilding and weight loss industry are literally infested with scams and misleading information. Why you ask? Because there is a significantly higher profit margin in selling people temporary solutions to their problems than actually telling the truth! Yes I said it… they do not want you to know the truth! If you knew the truth, then you would not continue to buy the latest and greatest products, systems, programs that they are going to try to sell to you in the future. This is the sad truth… they do not really care about your actual success or failure… they only care about your wallet and that you are a lifetime customer. However, if you are really interested in learning how to build muscle, there are three basic steps that you need to follow.

1. Intensity and progression. When you are in the gym lifting weights it is extremely important that you train to muscular failure. This means that you should move as muscle weight as you possibly can for the most reps as possible. Major muscle groups only require five to seven reps in order to stimulate muscle growth. So make sure that you have the amount of weight that will allow you to complete at least five repetitions but no more than seven. The smaller muscle groups require ten to twelve repetitions to stimulate muscle growth. This type of strain on the body forces the muscles to adapt and grow bigger and stronger. The body will not respond and build bigger muscles it feels that it has no reason. With each workout, focus on lifting slightly more weight or completing more repetitions.

2. Proper nutrients. This is extremely important. In order for your body to build muscle, it has to have the proper tools to build with. Think about this for a second. Would you give a man a pile of straw and cardboard boxes and expect him to build you a mansion? It is the exact same principle… You have to give your body the nutrients it needs in order to build muscle that you want.


3. Rest. This is the simplest, yet most overlooked concept by beginners in the gym who are learning how to build muscle. You may not know or realize this, but muscle growth actually does not occur in the gym! When you are in the gym pounding away at the weights you are actually breaking down your muscles not building them! Muscle growth occurs outside of the gym…. That’s right, when you are resting! This is when you body is rebuilding the broken muscles, making them stronger so they will be able adapt to the new stress that is being put on them.

That’s all folks… no more fluff, hype, lies, or gimmicks… believe it or not, these are the only secrets to building muscle! Intensity and progression… proper nutrition… rest… If you learn as much as you can about these three areas, you will start to see some huge muscle gains. It is scientifically impossible not to build muscle when applying these principles! So invest a little time in learning about these concepts instead of chasing the next fad or miracle break-through and I promise you that you will quickly start to see real results.

Click Here to get a complete, no fail, step by step muscle building program that will help you start building some serious muscle mass today!
Muscle Gain Truth

Friday, September 5, 2008

Quick & Easy Tips For Building Each Major Muscle Group

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://theMuscleGainTruth.info


With so much hyped up information and bogus "breakthrough" exercise methods popping up all the time, most lifters seem to have lost sight of the basics.
While the basics may not be as flashy and exciting as what most of the "other guys" out there promote, they'll pack raw muscle size and strength on to your body faster than any other method you'll come across.
In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing "revolutionary" or "innovative" here... Just the bare-bones truth about building muscle fast.

Let’s get right to it…

Chest

If you want to get the most bang for your buck and develop your chest as quickly as possible, then forget about flye movements such as the pec-deck, dumbbell flyes or cable crossovers. Instead, place all of your focus on the big basic pressing exercises such as barbell presses, dumbbell presses and wide-grip dips.

If you want to include a few flye movements here and there at the end of your chest workout then that’s fine, but your primary focus should be on consistently increasing the poundage on all of your compound pressing exercises.


Back

Use bent-legged barbell deadlifts as your primary back-developing exercise. There is simply no other lift out there that will pack more raw muscle size and strength onto your back and your entire body than the basic barbell deadlift.

It is extremely challenging and uncomfortable to perform, but the rewards are well worth it. It will work you from finger to neck to toe, and if you haven’t been deadlifting up to this point, be prepared for some serious gains once you start.


Shoulders

Laterals raises are fine to include to isolate the medial head of the shoulder, but the meat and potatoes of any effective shoulder training routine is based on a compound overhead press.

Either perform a standing or seated military press with a barbell, or an overhead press using dumbbells. This should be the first exercise in your shoulder routine, with side laterals being performed at the end.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.


Biceps

Cut down on your training volume and understand that the majority of your bicep growth is actually a product of hard and intense back training. Heavy chin-ups, pulldowns and rows all provide plenty of stimulation for the biceps, and direct curling movements are far less important than most people think.

Including a few sets of direct bicep work is still recommended, but going too far overboard can easily over train them and will actually slow down your bicep growth rather than speed it up.


Triceps

The same thing goes for triceps as well. Any time you perform a compound chest pressing exercise or an overhead shoulder press, your triceps will be heavily stimulated. Because of this, performing direct tricep isolation exercises should be done so cautiously and with only a small number of sets to prevent over-working them.


Abs

Since spot reduction is impossible and you cannot target fat loss from specific areas of the body, stop placing so much emphasis on the idea of achieving “6-pack abs” through the use of direct abdominal exercises.

Attaining defined and sculpted abs is mostly a product of your bottom line body fat percentage, and has very little to do with specific training techniques. Include a few sets of direct ab work for the sake of strengthening your core and building up the abdominal muscles themselves, but performing endless sets of situps and crunches is nothing more than a waste of time.


Quads

If you aren’t performing a basic barbell squat as the cornerstone of your leg training routine, you’re missing out big time!

Squats are by far the most effective lower body exercise in existence, and by a good margin. Not only do squats provide serious stimulation for the muscles of the legs, but because they force the body to secrete greater amounts of powerful anabolic hormones (such as testosterone and growth hormone) they will increase your upper body size as well.

As the saying goes, “you ain’t squat ‘till you squat!”


Hamstrings

Leg curls should be included in your hamstring training routine, but the real secret to a massive set of “leg biceps” is the stiff-legged deadlift.

You can perform SLDL’s using a barbell or dumbbells, and not only will they pack size onto your hamstrings faster than any other lift out there, but they will strengthen your lower back and add size to your upper back as well.


Calves

If you really want those stubborn calves to respond, then stop worrying so much about “feeling the burn”, and instead focus on truly training your calves to the point of muscular failure.

Rather than slapping on an arbitrary amount of weight and pumping out 20-30 reps until it starts to hurt, load up as much weight as you can possibly handle for 8-12 high quality reps. Execute each rep in a slow and deliberate manner, squeezing at the top and using a full range of motion until you cannot perform another rep despite your best efforts to do so.

To learn more simple but powerful tips for maximizing your muscle size and strength gains, go ahead and visit http://theMuscleGainTruth.info. You can instantly download my exclusive collection of online muscle-building video lessons, as well as gain access to my award-winning workout plans, meal plans, progress tracking tools and more.
Muscle Gain Truth

Tuesday, September 2, 2008

How Often Should You Train In Order To Build Muscle?

Muscle Gain Truth

How many times per week should you work out in order to achieve maximum muscle gain?

Okay, so you’re fired up! You’ve finally decided to make a change and get in shape. You’re sick of looking in the mirror and being unhappy with that skinny, frail and unfit person you see looking back at you and now you are going to do something about it! So what do you do? You hit the gym every single day doing a complete body workout… Biceps, triceps, back shoulders, legs, abs, the whole nine yards… You completely work your butt off day in and day out. I mean, the more the better right? The more you’re in the gym the faster you’ll see results… right? Wrong! As a matter of fact you couldn’t possibly be more wrong…

Most guys that are new to the gym start out this way. They dive right in head first, doing every single exercise and work out routine they can think of… then it hits them and reality sets in… I am not seeing any noticeable results! I am working out as hard as I possibly can but nothing is happening! Why is that? Surely, I should be getting stronger by now right? I don’t understand… Am I doing something wrong?

Well, the thing that most new guys do not understand is that muscle growth and development occurs outside of the gym! You are not “building muscle” when you are in the gym pounding away at the weights. You are actually breaking down the muscles! It is the recovery time that actually builds muscle. During this time, the muscles are repairing… getting stronger and bigger in order to handle the stress that is being put on them. Therefore your recovery time is essential to muscle growth! So how much time is needed? Good question…

In order to achieve maximum muscle growth, you should only train each muscle group once per week! That’s it… Training with maximum intensity, putting adequate amount of stress on muscle group once per week will cause them to grow stronger and bigger most efficiently. Any more than this is unnecessary and you’ll most likely end up overtraining and severely limiting your gains.

So… to sum it up, choose a complete body workout plan that constantly pushes your body to its limits. Remember to only work each muscle group once per week! No more and no less… Otherwise you are just wasting your time and you will probably never see the true results that you are looking to achieve in the gym.

Best Wishes,
Greg Shyne

Check out: http://theMuscleGainTruth.info to get a complete, no fail, step by step muscle building course that will help you start building some serious muscle mass!

Muscle Gain Truth

Friday, August 29, 2008

4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://theMuscleGainTruth.info


It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.
If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.
What makes a proper sleep so important?
Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night…


1) Mental focus will decline.

One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks.

Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times.


2) Physical performance will suffer.

Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you'll end up using less weight and/or performing fewer reps than you would normally be capable of.

Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible.


3) Recovery will be interrupted.

As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.
The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.


4) Hormone levels will be compromised.

Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.
Simply put, sleep deprivation has a negative impact on every single one of them...

a) Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy.

Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.

b) Testosterone - The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build.

Sleep deprivation measurably lowers testosterone levels.

c) Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle.

The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.

d) Insulin - Responsible for the uptake of important nutrients into your body cells.

Sleep deprivation can result in an increase in your body's insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease.


So, just how much sleep is enough?

As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to.

The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must.

In terms of building muscle size and strength, proper amounts of sleep will:
- Increase your mental focus and energy
- Improve your strength
- Allow for proper recovery in between workouts
- Lower cortisol levels
- Increase testosterone
- Raise growth hormone levels
- Decrease insulin resistance

That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night.

See you in the morning!
Make sure to visit http://theMuscleGainTruth.info for more winning muscle-building and fat loss strategies that you can begin incorporating into your program right away. You'll have the chance to instantly access my award-winning natural bodybuilding program, "The Muscle Gain Truth No-Fail System", and sign up for my free 8-part muscle building email course.

Monday, August 25, 2008

If You’ve Hit A Training Plateau, Read This...

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author
http://theMuscleGainTruth.info

We’ve all experienced it at one time or another…

Our training programs are running smoothly, and with each week that passes we’re successfully adding more weight to the bar, more pounds to the scale and more muscle size and thickness to our bodies.

Then, all of a sudden and without warning, those gains come to a screeching halt and our muscle building and strength gaining progress is stopped dead in its tracks.

In the bodybuilding world, this is referred to as a “plateau”.

The very idea of this would send shivers up the spine of any serious trainee, as this plateau essentially means that despite our best efforts in the gym and in the kitchen, no additional progress can be made.

What does a typical lifter do in response to this?

They immediately begin haphazardly switching up their training routine in an effort to “shock” their muscles into new growth... They change their exercises and rep ranges... And they implement new “advanced techniques” such as forced reps, negatives and static holds in an effort to break through the plateau into new levels of growth.

STOP!

While exercise variety can sometimes be a reasonable option here, these plateaus exist as a result of far more fundamental reasons. They usually have nothing to do with the repeated use of the same workout.

In the majority of cases, training plateaus are simply the result of overtraining.

All we have to do is review some basic physiology in order to see why this is the case…

When we train intensely in the gym, we are damaging our muscles. Each set that we perform digs a “hole” into the body’s recovery ability. When we leave the gym, the body then uses rest and nutrients in order to rebuild the damaged muscle and to fill up this hole.
Once the muscles have been remodeled back to their previous state, the body will then compensate by building additional muscle mass as an adaptive response to the stress.

So far, so good, right?

Here’s the critical factor that you need to keep in mind…

As you become stronger and add more and more weight to the bar on your exercises, the overall stress and resulting “hole” that is dug into the body’s recovery ability continually increases.
The advanced lifter who is bench pressing 300 pounds for 6 reps is placing his muscles and body under far more overall stress than the beginner who is benching 125 pounds.

What does this have to do with plateaus?

Everything!

If you are consistently adding more weight to the bar and pushing your body to higher and higher levels of stress each week, you MUST compensate for the increase in stress by reducing your training volume and frequency.

If the stress from each individual set is constantly on the upward climb yet you are still performing the same number of sets and training days, your body will inevitably be pushed beyond its ability to properly recover in between workouts.

Improper recovery means that the muscle is not given an adequate amount of time to remodel and to increase its size and strength further.
This is why your gains slow down and eventually stop; it’s because every time your body is about to compensate by increasing the size and strength of the muscles, you interrupt the process by placing them under more stress and digging a new hole into recovery.

If the hole never gets filled, you never progress forward, and you keep yourself on the plateau.

How crystal clear and obvious is that?

As you become more advanced, you must train less often and with fewer sets!

Training intensity and volume are DIRECTLY related, and are part of a balanced equation that determines your progress. As one variable increases, the other MUST decrease.

So to all of you out there who are “stuck” on this weight training plateau…

Regulate your volume and frequency!

Decrease the number of sets that you perform for each muscle group slightly, and consider
inserting an additional rest day in between workouts.

If by doing this you begin coming back to the gym stronger than you were before, you'll know for sure that you were previously overtraining.

A slight reduction in volume and frequency is usually all that is needed in order to make steady, uninterrupted progress in muscle size and strength.
Instead of panicking and reaching for the latest Muscle Mag for a new "ground breaking" routine, simply understand that the body has a finite amount of recovery ability and that as you grow stronger, you use up more of it on each individual set.

Reduce the volume slightly, consider inserting an additional rest day, and that is most likely all you’ll need to blast yourself through the plateau and into a new phase of growth.
If you found this article helpful, make sure to visit me at http://theMuscleGainTruth.info for more highly effective muscle-building tips and tricks. If you want to build muscle fast, then you can't be making mistakes that will sabotage your efforts.

Muscle Gain Truth