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An Easy mass building trick (that works!)

Never to early to enjoy Heath Baby!!

Never to early to enjoy Heath Baby!!

Hi Folks,

Know don’t talk about gaining muscle mass much here.

Feel gaining muscle mass equals gaining more LEAN muscle without looking like bloated doughnut.

So here’s a simple tip that has helped me when using the weights to get that lean muscle look … works for you ladies too !

If your goal is to pack on more muscle, a lot of guys get too caught up in what I call “super-isolating” their muscle groups.

I’m talking about exercises like seated dumbbell curls, seated preacher curls, dumbbell military presses, etc.

These “seated” techniques do help you focus more on the target muscle…but that’s not necessarily what you want to do.

If you want to build muscle fast, try this simple twist to your favorite exercises…

Whenever you can, STAND or use ONE LIMB to perform the same exercise!

When you’re standing, you’re likely to be able to use MORE WEIGHT and push with MORE POWER than when you’re seated.

This method allows you to use more overall body strength for increased performance without taking the stress off of your target muscle group.

So for example…

  • Choose STANDING dumbbell curls for your bicep instead of “seated”…
  • Choose STANDING military presses instead of “seated”…
  • Try STANDING tricep extensions instead of “seated”…
  • Or work up to one arm bodyweight pushups or one leg squats !!

But there’s ANOTHER benefit to doing these exercises …

You see, one of the best workout intensity techniques is to strategically employ “cheat reps” in specific cycles of your mass building routine to really push the limits of your muscles. And …using your body’s momentum while standing to get “one last rep” out of your set, is a great way to “up the intensity” and trigger new muscle growth.

For example on one arm pushups:

for beginners raise with two arms lower with one

one arm pushups ~ Go for it Ladies !!

one arm pushups ~ Go for it Ladies !!

for those advanced folks:

One armed pushups on a ball !

One armed pushups on a ball !

Here’s another advanced version:

REAL challenges help us Grow !

REAL challenges help us Grow !

Now this ISN’T something you want to do all the time!

You need to build up to it, for example:

Build to get any goal....like a 1 arm pushup !

Build to get any goal....like a 1 arm pushup !

Here’s some other one arm fun for you to work your whole body… and abs too !!

Cool Move ~

Cool Move ~

Or this one:

Fun Challenge ~

Fun Challenge ~

 

However, don’t over do it. Remember, steady progress is the key folks !!

Here’s  a great ladder of progression check list for you followed by a video to help you Guys and Gals build to that one arm pushup.

Here’s a Sample Exercise Progression to One Arm Push Ups

1) Push Ups Against a Wall: Stand 2-3 feet away from the wall and slowly push your body away from the wall. Once you can do this for 3 sets of 20 reps, you are ready to master the next progressively harder movement.

2) Push Ups on Your Knees: Get on your knees and do push ups at a slow pace. One second down, slight pause at bottom…then one second up. Master this movement for 3 sets of 20 reps before moving on to the next level of difficulty.

3) Push Ups With Feet on Floor and Hands on Bench: The higher the bench, the easier this is. A standard bench in the gym works well, or a chair at home. Master this movement for 3 sets of 20 reps before moving on to the next movement.

4) Full Regular Push Ups: This one is self explanatory. Just focus on good quality push ups, all the way down in a controlled manner. Same deal, move on to next exercise once you can get 3 sets of 20 reps.

5) Close Grip Push Ups (Hands Touching): I like to make my hands form a diamond shape. Make sure your thumb and pointer finger touch. If you have a shoulder challenge just touch your thumbs together while tucking your elbows into the side of your ribs. Once you can get 3 sets of 20 reps in perfect form, then move on.

6) One Arm Assisted Push Ups With Basketball: You can use a medicine ball if you have that available as well. What you are going to do here is put as much weight as possible on the hand that is on the ground and another hand on a basketball. Use the had on the basketball to assist you on the way up and the way down. As you get stronger, place that basketball further out to the side of your body away from the center. The further out the ball gets from your body, the less you can assist that working arm. Once you can do 2 sets of 15 reps per arm with very little assistance, it is time to move on to one arm push ups unassisted.

7) One Arm Push Ups: Your goal here is to eventually have the ability to do 20 full strict one arm push ups on each arm. If you can do that, you will have triceps as hard as a rock. If you mastered the previous movement correctly, you should be able to do 3-5 reps on each arm. Over a period of months you will work your way up to 20 reps per arm.

Now for that video …

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One last note:

Beware !!

Most guys do NOT know how to properly “cheat train”!

Do it wrong or use it in the wrong cycle of your training and you’re only going to become frustrated with your lack of progress!

That’s why it’s important to know the proper stimulation of your muscle fibers the week BEFORE and the week AFTER you use this technique in order to maximize your gains.

If you properly prime your muscle fibers to accept the temporary overload, then you’ll see a massive growth response.

Likewise, how you allow your central nervous system to recover from the overload, is just as important.

By switching the precedence of your training the week before so that your primary focus is on your Type 1 slow twitch muscles (using primarily isolation exercises) and then during your cheat rep week, focus on heavy compound exercises for Type 2 fast twitch muscles, you’ll get just the right stimulation without overtraining.

Then, the week after, you need to really back off of your total muscle fiber stimulation because your central nervous system will be racked!  Reduce your intensity or you’ll pay the price.

What I do is bodyweight exercises along with  yoga or Tai Chi. It is a great way to aid recuperation along with the continued health benefits of moving your body in a new way !!

Here’s to Boundryless Health and Life for Everyone !!

Healthy and Sexy too !!

Healthy and Sexy too !!

Always welcome your comments and tips Folks ~

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