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: There you can also grab your FREE muscle building E-Course, “Bonehead Bodybuilding Blunders Revealed”.

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Tuesday, October 28, 2008

The Critical Importance Of A Proper Weightlifting Warmup

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author

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...
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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?
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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.
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However, the most crucial aspect of these 5 warmup sets is this:
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
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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 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:

For a Free Review of Sean Nalewanyj’s Muscle Gain Truth Program go to:

Monday, October 27, 2008

4 Simple Keys To Developing A Wide, Muscular Back

By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author

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 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: