Build Muscle Mass - The Easiest Scientifically Proven Way - Static Contraction Training

Did you know that most of what you learn about building muscle mass is based on tradition, hearsay and pseudo-science? There is very little evidence for many theories of what makes muscles grow larger than their natural size.

However two scientists Peter Sisco and John R. Little came up with their own theory of muscle building (nothing new there) but instead of training a few people who could afford it, and building a portfolio of exceptional clients, they did something unthinkable... they actually did scientific tests of their theory called Static Contraction Training.

Before I tell you about the scientific tests they did let me tell you about the two hypothesis they are testing.

Hypothesis #1
They believe that what causes maximum muscle growth is not how much work you do. It's now how much you lift. And it's not how many reps you do. Although these things do lead to muscle gain.

What causes maximum muscle gain is to have the muscle lift a weight so heavy that the muscle fails. If the muscle fails, it responds by getting bigger and stronger so the same load will not cause failure next time.

And if this is the case, you might think "then I'll just do enough reps to cause my muscle to fail." And you'd be right except for one word "reps." They believe that you only need to do one "rep" with a large enough weight to cause your muscle to fail within 10 seconds. If you do this, you will be stronger by the next workout but only if you follow the next principle.

Hypothesis #2:
They also believe based on their research that for muscles to grow the entire body needs enough rest to deal with the stresses you've placed on it. If the body has not recovered from these stresses there will not be any gain by the next workout until the person has received enough rest.

When they increased the rest period between workouts for body builders that had reached plateau's lasting several years they were able to achieve new gains in muscle growth by using just this one idea.

Research Study
As I said earlier Peter Sisco and John Little did more than just give an interesting theory of muscle building they actually tested it. They got together a group of experienced body builders who were at or near the peak of fitness. These were people for whom it would normally be very difficult to make any more gains. They each did Static Contraction Training for 10 weeks straight and their strength on 17 different exercises increased by 51.3 percent. Amazing gains.

To find out more just Google "static contraction training" or look up "static contraction training" in Amazon to get their book on the topic. You won't be disappointed.


Rodney has been writing articles online for nearly 5 years now. Not only does this author specialize in diet, fitness and weight loss, you can also check out his latest website on simmons beautyrest mattress which reviews and lists the best simmons beauty rest mattresses to help you get a good night's sleep.

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Five Steps to Building Muscle After 50

Do you think you're too old to start building muscle after 50? Many people, after they reach the age of 50 think that it's too late, or that their bodies couldn't take the stress of exercise. That's a lot of hooey. Fifty year old people build muscle just like those of any age, younger or older. Muscle growth requires only two things: anabolic stimulus through exercising at the gym or at home, and eating nutritious foods.

Of course, as you age, your body does undergo changes that might make it more difficult to build muscle, reduction of testosterone and growth hormones are a good example. Injury is more easily incurred as you age as well. But despite these challenging differences which can be overcome, you can easily build muscle after 50, prevent bone loss, and minimize the chances of cardiovascular problems by following the five steps discussed below.

Muscle Building Step 1

Maximize the effectiveness of your workout times by utilizing high-intensity training (HIT) techniques. HIT is brief but intense, and allows adequate time for the muscles to recover. If you are trying to build muscle after 50, and are one who has not trained for years, start slowly. Perform only one or two sets during each workout when you first start out. Slowly and progressively increase the intensity as you become stronger to challenge your body and build muscle.

Muscle Building Step 2

Before you begin a workout routine, perform warm up exercises to increase blood flow to the muscles. Work your way up to the increased weights slowly, to prevent injuries. These slow warm up exercises are often referred to an occlusion warm ups because they significantly increase the flow of blood to the muscles, ensuring that the muscles get the nutrients and oxygen that they need in order to repair and grow.

Muscle Building Step 3

When building muscles after 50, limit your weight-training workouts to no more than one hour per session. This is the point where cortisol, the stress hormone, peaks out. Cortisol, which occurs naturally, is responsible for muscle breakdown. To continue exercising longer than an hour will defeat the purpose of your exercising. You wish to build muscle, not break it down. If you're over 50, you're already losing muscle mass, so don't overdo your exercise to make the problem worse.

Muscle Building Step 4

Schedule your eating to correspond with the times that you perform your workouts. As you get older, your metabolism slows and more of what you eat gets stored as fat. If you time your eating to correspond more closely with your exercising, what you eat will more quickly get utilized by your body for repairing the muscle tissue damaged during exercise. Training experts recommend about 50 grams of whey protein, 100 grams of carbohydrates, and about 30 grams of healthy fats. The healthy fats are good for the heart and can help your body to lower cholesterol.

Muscle Building Step 5

If you're working at building muscle after 50, use supplements wisely, by adding the more important ones to your diet. One quite effective natural supplement is creatine monohydrate. If you take about 5 grams a day, you can maximize muscle performance and will recover from your workouts quickly. Consider also Secretagogue, a growth hormone. Secretagogue is a blend of essential amino acids that cause a growth hormone to be released by your pituitary gland. This can be of great benefit to older bodybuilders whose natural growth hormone production is declining. Some of the most popular growth hormones are Powerful, from USP Labs, NuSoma, from Olympian Labs, and the previously mentioned Secretagogue, from MHP.


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Build Muscle Mass And Raw Power Like A Gorilla

Ever see a gorilla? They're huge. A gorilla's upper-body strength is so great, he could literally tear your head off with his bare hands.

But gorillas don't go to the gym and work out, right? So you're probably asking yourself what this has to do with building muscle mass. Maybe you think just because they are the strongest primate, that doesn't mean you can learn anything from them.

Here's the thing...

If you want to look strong as well as be strong, it pays to work out like a gorilla. Because they get huge just by going about their daily business. They must be doing something right.

They are doing something right, and I'll tell you what it is.

Gorillas spend all day either walking around on their hands and feet, or climbing. In fact, they split their time equally between the ground and the trees. And this is the secret to their muscle building success.

When they are gorilla-walking on the ground, they support a lot of their weight with the arms. This is a pushing movement similar to push-ups and dips. Doing this all day long really builds the muscle mass in the chest, shoulders, and the back of the arms.

Now, you've never seen a gorilla doing a bench press. All they do is push their weight around as they walk through the jungle. But it works; they build muscle mass that would put a strongman to shame.

The secret is high repetitions, just like if you were to do easy sets of push-ups all throughout the day. No need to do a huge set until you are so fatigued you can't more your arms. If you do smaller sets all day long, you won't get overly tired, but your muscles will grow.

But wait, they do more than just walk around. Gorillas climb up into the canopy too. And this climbing is the other secret that explains why their muscles are large and powerful.

Climbing works the back and the biceps. But just because you don't live in the jungle doesn't mean you can't use this style of exercise to build your own lats and biceps until they're much larger and more powerful than they are now.

Pull-ups simulate the climbing motion, and since there are so many different variations you can do, you'll hit your back and biceps from different angles so they never develop any weak spots.

And there you have it. It's this combination of pushing and pulling exercises for the upper body that will make you more powerful and capable that anyone who wastes his time with biceps curls or other non-functional exercises. Gorillas make it work, and so can you.

All you need is a minute to drop and do a set of push-ups, and a place to bang out a quick set of pull-ups. No need to go all crazy and work until your arms fall off. If you do quick, easy sets all throughout the day, you'll work up to the point where you have unbelievable work capacity and serious, bone-crunching power, just like our jungle-dwelling cousins.


Here's my best advice to you: get a doorway pullup bar and pop it into a doorway in your house. Use it every time you pass through that door. No need to tire yourself out, in a few weeks or months you'll have plenty of muscle mass. Check out chinning bars for pull-up tips and techniques.

Article Source: http://EzineArticles.com/?expert=Thomas_Urville

Lose Fat Gain Muscle - Know The Secret Approach To Achieve It

In the present day, there are tons of lose fat gain muscle programs that boast of being the best. By reading trade magazines or by exploring the net, you may find amazing before and after pics of girls and boys after using a particular fat lost program. It isn't a surprise anymore because we are living on high-tech world - age of computers.. But in my point, the effectiveness of these programs relies on how you deal on it. For you to achieve your ultimate goal, you have to take these programs as part of your daily lifestyle. This article is not a 7 or 8-week program. Instead, it's a list of things you need to have in order to achieve great results. And when you hit the correct button, this simple guide can help you reach your main goal which is to burn fats and gain muscles together. The more hard work you give, the more results you will observe.

Build Muscles, Not fats

You may ask if fastest way to build muscle really exists nowadays. Guest what? Many experts say yes. In fact, the quickest way to boost your muscles is to get stronger. The stronger you are, the stronger you'll look. You can attain such thing by learning the physical exercise technique. Doing some squats, overhead press and barbell exercises is good for the body since it builds up muscles and reduces fats.

Nutrition required

Next to exercise is diet. As far as science is concern, the food we eat has a huge effect to our body. So, in order to build muscle and get stronger, your body has to absorb the proper nutrition. Protein-rich foods are very important for the body as this nutrient is consist of amino acids to keep the whole system functioning well. In line with these foods, you should also consume veggies and fruits that are unquestionably abundant in health supplements. But of course, make sure you consume 12 glasses of water every day. Almost 75 % of our body is made up of water. It is required to maintain your endurance primarily after doing the intensive workouts.

Always choose goods that are natural in state. When possible avoid foods that may contain artificial substances.. Artificial preservatives are unhealthy for the body and may possibly result in cholesterol imbalance and other ailments. Stop drinking soda and reduce the consumption of junk foods. All these are just a few things you have to learn and apply to yourself. But avoid underestimating as these things can give you long- term results.

Just in case you have no idea how to start, feel free to search for an effective lose fat gain muscle program by typing the phrase by itself on your favorite search engine like Google. However, you need to keep in mind not all fat lost programs on the Internet are set up equally. Sure you'll find genuine sites for genuine products however there are programs regarded as a total waste.


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Cardio Burning Fat - What is the Best Way to Exercise?

It is universally accepted that cardio workouts do burn fat. The question is what is the best cardio burning fat exercise? It is true that fat burns during high intensity and low intensity exercise, but which one is best?

Carbohydrates
When there is a excess of carbohydrates in the blood, the body will store them as glycogen in the liver and muscles. There is only limited storage capacity in these organs so any surplus of carbohydrates is then converted to fat and stored in the 25 billion or more fat cells in the body.

Fat
When one eats fat, it either is stored in the fat cells or is converted into cholesterol. The body makes enough cholesterol for its own daily needs, so any extra cholesterol is not a good thing as it might encourage heart disease.

Protein
Protein digestion causes the body to work real hard to derive the food benefits. Eating complex carbohydrates and protein - for example stone-crushed, whole-wheat bread and soymilk - will keep the body busy in the digestion process for a long time. And this has the effects of keeping one not hungry for a considerable bit of time and provides a lot of very healthy nutrients.

Glycogen
Glycogen provides energy reserves for short, high-intensity bursts of energy. When glycogen is burned during high intensity workouts it is assumed that little fat is burned. In actuality the body burns many calories during high intensity workouts. Calories for the most part, come from glycogen, but at the same time, calories do come from stored fat also.

After Burn
High intensity workouts also speed up metabolism and this heightened metabolism burns body fat even when the body is at rest. Weightlifters call this 'after burn'. Low intensity workouts don't have this effect. Note that: some authors even claim that the body will burn more fat after high intensity workouts than it will during low intensity workouts.

Interval Training
Interval training is a good form of cardio workout. These are very intense exercises for relatively short periods. For example, walk for 5 minutes, jog for 5 minutes followed by brisk walking, and then sprint (interval). This form of cardio workout gives the best of both low intensity and high intensity(interval) workouts.

Fat Burning Exercise Program
If you want to increase your heart rate this is the best way to do it. Exercises that are able to maintain and increase heart rates for a period of at least 20 minutes are considered aerobic or cardiovascular exercises. These are good fat burners.

Examples of these are:

Walking. Walking is the simplest of the aerobic exercises. It is a perfect prerequisite to fat burning and although minimal it is a good starting point for more energetic workouts.

Running or jogging is perhaps the best aerobics/cardio workout for fat burning.

Cycling like running is a good fat burning exercise.

Treadmills, stationary bikes, elliptical machines and the like are on a par with running and cycling.

However exercise is only beneficial if it is consistent: 3-4 times a week minimum is most effective for increasing heart rate and for burning fat.

Note: Always check with your doctor first before starting a new exercise program.

Cardio Fat Burning Exercise
While running and cycling provide good fat burning results there are other exercises that provide superior fat burning results.

Skipping rope is effective for fat burning as it provides a complete workout for all over body fat.

Swimming is another cardio exercise that provides very effective results. Swimming entails the use of strong movements which provides a high intensity workout. Fat will melt away and weight will follow. It also provides the benefits of no impact on the joints.

Using dumbbells or weight lifting equipment. This form of exercise is high intensity which will burn fat rapidly. However it must be done on a consistent basis.

Lifestyle
Cardio workouts are the cornerstone to losing weight and burning fat, yet running or walking is often not enough because we might continue eating too much of the wrong foods. While diets are designed to lower calorie intake we still need to deplete our stores of fat. This is why we need cardio exercises. Each workout session may take as much as 600 calories from fat cells.

To achieve the optimal impact on burning fat, we need to eat the right foods. If one eats fatty, sugary foods the results of the workouts will be minimized and one may even gain weight. Switching to a diet of fresh fruits, vegetables, complex carbohydrates, and lean, small pieces of meat or fish will produce the maximum benefit for fat burning. Also as one gets in better shape, the minerals and other nutrients in fresh produce will help replenish the supply lost in exercising.


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The Best Cardio Workouts Delivered by the Cardio Cruiser

What are the best cardio workouts to take part in? This can be a somewhat difficult question to answer because different people will all require different workout strategies. Newbies would find the best workout is one that employs a slow and steady pace with those with a bit more experience will want something that is far greater in intensity level.

Yet, regardless of how much intensity you wish to put into your exercise session, you will want to use the best exercise equipment to meet your needs. In particular, those interested in performing the best cardio workouts should look closer at the Body by Jake Cardio Cruiser. This truly is one of the very best cardio devices on the market and one that will assuredly deliver on much desired fat burning and muscle building results.

At one time, the morning exercise television show BODY BY JAKE was among the more popular programs on fitness. And why would it not be? Jake really knew (and knows) his stuff. And speaking of "stuff" by Jake, Body by Jake has expanded into the world of exercise equipment offering all manner of home workout equipment that is known for delivering solid and reliable results. You do not need to head out to the gym to get in shape when you have access to reliable and effective workout systems which can effectively be set up in the home.

One such device would be The Body by Jake Cardio Cruiser which certainly helps deliver a total body workout designed to give you the perfect pathway to getting into amazing shape in your own home and with relative ease.

Seriously, The Body by Jake Cardio Cruiser is just as good as the many different cardio and fitness devices found in a commercial gym. Working out on it regularly will lead to burning fat and developing lean and ripped muscles.

The concept of the cardio cruiser is relatively simple: you sit in a chair and perform movements that engage all the muscles of the body. You will increase your heart rate doing so as this chair is designed for cardio work and you will also have resistance placed on the muscles with the intention of toning and building the muscles.

What truly does make this a device designed to deliver on expectations of the best cardio workouts is that it combines so many other popular exercise devices into one package. In particular, the Cardio Cruise is a mix of a recumbent bike, a stair master, and an elliptical trainer. As such, the ability to get a complete and total body workout becomes much easier and, best of all, it can be attained in a short period of time depending upon your actual approach to your workout sessions.

Some may wonder what it is specifically about this device that allows you to burn fat in such an efficient manner. Basically, this is an effective piece of workout equipment known for hitting all the proverbial bases for maximizing fat burning efficiency. What are these needed components for the best cardio workouts?

They include:

• The ability to raise your heart rate so that you are efficiently burning fat calories and carbohydrates

• Your metabolism will be increased for an extended period of time after you have stopped the cardio workout

• The various muscles in your body will be engaged via the workout leading to the muscles becoming effectively and clearly toned and defined

• Overall cardiovascular conditioning will be improved

• The workout can deliver results regardless of the intensity level performed and the workout should also be able to incorporate enough variances that it never becomes stale. Stale workouts don't deliver results!

The effectiveness of the Cardio Cruiser is such that it can hit all of these components associated with the best cardio workouts. Better yet, it can do so in a manner than even those new to cardio workouts can take advantage of what the cruiser has to offer by working out at their own pace.

One reason why the Cardio Cruiser is so effective is that it maintains the ability to engage a full body range of motion with the performance of the exercises. In order to speed up your metabolism, you need to build lean muscle mass. The Cardio Cruiser opens the doors for making this possible which is why it is such an excellent and sought after device to work with.

Additionally, this is a workout device designed to accommodate all manner of different bodyweights and frames. This is achieved through the seven seat adjustment positions intended to accommodate those of different heights and weights.

Of course, intensity levels can be matched to one's current fitness and conditioning. There are five different resistance settings integrated into the control panel of the Cardio Cruiser. This means no matter what your current conditioning is, you can adjust the intensity level of the device to match it. The best cardio workouts are frequently those that properly hit your intensity levels in order to challenge you. The Cardio Cruiser does offer the ability to modify and tweak your workout intensity for your own individual needs and conditioning. Consider that a huge benefit.

What if you are not completely familiar with the type of workout you want to perform? Both DVD and print manuals are included with your purchase. This is done to ensure you have roadmaps in which to perform the requisite exercises for their maximum efficiency. And, of course, these roadmaps help you workout within your current level of fitness. You won't be "worked to the bone" in any way.

Ultimately, in order to engage in the best cardio workouts, you will definitely need to have the right attitude, intensity, and equipment. The first two components are up to you and the third one is available via Body by Jake and it comes in the form of the Cardio Cruiser. Yes, there are other excellent workout devices on the market - there's no denying that fact. But, can they combine all the many facets that the Cardio Cruiser is able to combine? Not really!

Seriously, if you are interested in engaging in the best of the best cardio workouts for your needs, you will want to look towards using the Cardio Cruiser. It remains one of the very best items on the market and certainly one that can help you get in amazing shape in a relatively short period of time.

And the end result could be a much healthier and fitter body which can aid in improving your physical performance in all areas of life.


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Building Muscle Tips - What Is the Best Cardio Exercise For Your Workout?

When you are putting together a workout program that has the purpose of building muscle you will also need to include some sort of cardio exercise within that program. Of course a lot of people think of endless hours of jogging on a track as a way of cardio exercise but it doesn't have to be that way. A lot of people think that you have to work extremely hard on a stairmaster, elliptical or treadmill in order to get the right cardio exercise. But that doesn't have to be the case - it's not so much working hard but working smart. Smart cardio can also be called fasted steady state cardio.

Fasted steady state cardio is a low intensity type of cardio and it will consist of briskly walking and usually done on an empty stomach. They can last from 30 minutes to an hour and usually done in the morning. This can be done on a treadmill, the track or somewhere else outside.

The reason why it is best to do this in the morning is because this is when our body's insulin levels are lower and this is what tries to protect the fat in our bodies and if you do this in the morning it is far easier to combat the fat without the interference of the insulin.

Even though there is a lot of talk about high intensity vs low intensity and the burning of calories, remember that this is just part of your overall training program and you should worry more about high intensity when you are lifting weights. Besides you can lose more fat at the lower intensity levels than you would with higher intensity which may burn off more calories, it's the fat that you want to be dealing with when it comes to the cardio exercise.

Another thing is that the low intensity is far gentler on your joints. When you do high intensity such as jogging your joints are being abused immensely by the force of the jogging and hitting the ground that you are running on. If you are also starting your workout because you are overweight, the low intensity is far better because if you do high intensity you are also adding the extra weight to the joints and this will add additional strain on your joints and could cause a lot of damage. The low intensity is not only good for the joints but the heart will benefit as well.

Like anything new, make sure that you check with your doctor to make sure that you are healthy enough to take on both your weight lifting and your cardio exercises. You may have to start with the low intensity cardio and then move onto the weights after you are in a little better shape.


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