Battling Ropes Training

Here's a demonstration of the different movements you can do with battling ropes. This is a common type of exercise in high intensity interval training protocols. 

Weight Gaining Tips

Sometimes I get asked for weight gaining tips--guys asking me how to put on mass.

There are a couple of  things I would recommend for gaining healthy weight:

Weight Training:

First and foremost, I would recommend you start training with weights about three to four times a week.  You want healthy muscle mass, so there are no short-cuts here: get to the gym!  But there are certain types of routines that are better for those who want to gain weight.  You need a routine which focuses on basic, compound movements such as the deadlift, squat, and bench press.  Don't waste your time on cable cross-overs, etc.  You may do that once you are an advanced lifter, but for now you are interested in gaining weight.  Work on the big lifts and you will get big.

Diet:

For putting on muscle I would recommend eating about .70 grams of protein per lb. of body weight (that's lower than many bodybuilding magazines recommend, but there's no science behind super-high protein diets).  Then you'll need to shoot for a positive calorie balance--consuming more calories than you are burning.  A good starting place would be about 17 calories per lb of body weight daily.  The same 160 lb man may need to eat 2,700 calories (or more to gain weight).  Keep track of this--you may be surprised at how few calories you are actually eating.

What about supplements and weight gaining powders?  Well, they really aren't that important.  It's fine to take creatine and maybe one or two protein shakes a day.  But most of your protein and calories should be coming from "real" food--eating big is the key to getting big and gaining weight.  And remember this tip: most bodybuilding supplements are a complete waste of money.

If you are serious about transforming your physique I'd recommend learning from someone who has already done it.  This is why I recommend Vince Delmonte's No Nonsense Muscle Building.  He transformed his body from a scrawny long distance runner to a muscular fitness model champion.  Just CLICK HERE to check out his program.

Vince Delmonte's Remarkable Transformation

Maximize Your Muscle (Vince Delmonte)

Vince Delmonte's Maximize Your Muscle is being released as a digital version--materials you can conveniently download.  This course is more of an advanced bodybuilding course. 

The first round of sales will be August 31-September 2nd, so don't delay if you are interested in ordering it. You can check it out by Clicking Here.

UFC: 118: Couture; Edgar Victorious

UFC 118

Randy Couture made pretty quick work of James Toney.  He took him down early in the first round, mounted him, softened him up with ground-and-pound, and got a submission with a choke hold.

The much-awaited rematch between Penn and Edgar was more interesting.  Edgar scored a couple of takedowns in the first round and continued to look sharp throughout the fight.  He seemed to be a step ahead of his opponent in each round.  Frankie Edgar successfully defended his title against BJ Penn.

Dive Bomber Push-Up

Here's a tutorial of the dive bomber push-up, also called the Hindu push-up. This exercise is included in the Triple Threat Muscle progam (phase 3).

Modified Turkish Getup

The modified turkish getup is a great abdominal/core exercise and also trains your shoulders. I first learned about this one when I did Triple Threat Muscle (one of the programs I endorse on this blog).

Serbian Special Forces Training

This video of the Serbian special forces training--includes storming a bus.

UFC 118: Edgar vs Penn 2 Preview

UFC 118: Edgar vs Penn 2 Preview

One-Legged Romanian Deadlift

I've previously mentioned the Romanian Deadlift (and why I think it is better than the straight-legged deadlift).  Here's the one-legged Romanian deadlift.  The nice thing about this is you can do it with dumbbells and it doesn't require much weight.  As you can see in this video, you bend your knee (on the leg you are training).  Concentrate on feeling the stretch in the hamstring--this takes a little bit of practice, but you'll get the hang of it.  This exercise also helps to develop balance.

Power Rack (Home Gym)

Power Rack: Building Your Home Gym

I’ve been talking about building a home gym. Now I’m going to tell you how I’d get started if I were to build my own. As you can guess, I’d start with buying a power rack.

A good power rack is something you can basically build your gym around. You can use it for squats, rack pulls, military press, etc. Ad a bench and you’ll be able to use it for bench press.

I would buy the BodyCraft F430 Power Rack for the following reasons:

*It has an 800 lb capacity. You’ll probably never come close to this, but you may end up doing some exercises in excess of 300lb (some other racks only have about a 350lb limit).

*The dimensions look good for a home gym (it isn’t too tall).

*The pull-up bar is flat/level, so you could hang rings or other equipment on it.

*You can buy an attachment for dips.

*It is easy to adjust.

I’m not saying this is the only good rack out there—I’m just telling you it is the one I would most likely buy if I were building my own home gym.

Build a Home Gym

Ever thought of building a home gym? I’m going to write a few posts on this topic.

Let me start with this: my introduction to weights started at home. My parents bought a set of those plastic-covered concrete weights for me (I think it was Weider brand, but I’m not sure). My “workouts” weren’t anything to brag about (I was only eleven or twelve years old), but it gave me a taste for training.

I’ve trained at school gyms or private gyms since then. Regardless, I think a home gym is the way to go under the following conditions:

1. You have room for it.
2. You are fairly stable in your living arrangement (you don’t move around much).

I’ve never met either of these conditions—I’ve moved around a lot and I currently live in an apartment. But I’d love to have my own home gym if I had the space. Here are some advantages to having a home gym:

Convenience: This, of course is the biggest advantage—you train any time you want and you don’t have to leave the house (this would be really nice if you live in a cold climate). You also won’t have to wait in line to use equipment.

Freedom: Want to use gym chalk? Go ahead—it’s your gym. Want to blast some AC/DC? No problem (unless it’s loud enough to bother the neighbors). You’ll have complete freedom to train as you please.

Stability: A membership gym can be a volatile business. You never know when they are going to change rates, change management, or close altogether.

Cost Effective: Buying good equipment will cost more on the front end, but it pretty quickly pays for itself—especially if you stick to basic equipment.

Sanitation: Train at home and you’ll never have to worry about using equipment that hundreds of other people have used.

The Basics: No, you probably won’t have every imaginable piece of equipment that you could find in a big gym. But you really only need the basics to get big and strong.

Next article will be about getting started: how I would build my home gym.

Squat Workout

Here's a squat workout I did last night.  Keep in mind this is not really a beginner routine--I would recommend it only for those who have been training for a while and have developed good form, etc.  This routine designed to hit all the fiber types in the legs/quads (fast twitch and slow twitch).

Here goes:

*Warm up and work your way up to a set of 5-6 reps.

*Drop to 90% of the weight you just did.  Try another set of 5-6 reps.

*Now it is time for your high rep set.  Drop the weight and do a set of about fifteen reps.

*One more: drop the weight again and go for a set of 20-25 reps.

I'm assuming a more intermediate/advanced trainee would know how much weight to use for the before-mentioned sets. 

You'll rest between all of these sets (including your warm-up sets) as you normally would (maybe 2-3 minutes between sets). 

I did this last night and had a great workout.

This works because the legs tend to have a wide range of fiber types and respond to higher reps.  Just remember this is for advanced trainees.  I'd recommend something like Muscle Gaining Secrets if you are a beginner looking to get big and strong.  More intermediate/advanced trainees should check out Minimalist Training.  

Has this article helped you?  You can subscribe for FREE to Stronandfit.net by CLICKING HERE.  Subscribe and you'll get access to my two free e-books: 1).  Supplement Reviews and 2). Fat Burner Reviews.  You'll get weekly email updates from this blog (no spam; no strings attached).

Rest Between Sets

How much time should you rest between your sets?  It depends on your goals.

If you are trying to build as much muscle as possible, then you'll want to get plenty of rest in between sets.  Think about it: for maximum strength and muscle building you'll want to lift as much weight as possible, as many times as possible.  You probably can't do that if you are, for example, only resting 30 seconds between sets.  So you'll  need to rest 1-3 minutes between sets if building muscle mass is your #1 goal.  

But other goals may mean less rest.  Let's say I'm training for some type of athletic even--MMA, for example.  In that case I would want to adjust my rest periods to more closely match what would happen in the ring.  Shorter rest periods are also useful if you are trying to work on cardiovascular conditioning. 

You can see this difference in some of the programs I promote on my blog.  Muscle Gaining Secrets, for example, tends to prescribe 90-150 second rest periods--this is primarily a mass building program.  Triple Threat Muscle (3XM), on the other hand was designed with athletes in mind and tends to use 60-90 second rest periods (this is also more ideal for burning fat).  Both of these programs come from the same creator, but were designed with slightly different purposes in mind.

One final note:  I would highly recommend you keep track of your rest time between sets, even if you are training for mass.  Doing this will keep the tempo up and help you stay focused.  Some guys just spend way too much time sitting around.  Life is too short for that--train hard and go home.

Note--you can read my review of the before-mentioned programs here:

Muscle Gaining Secrets Review

Triple Threat Muscle Review

Jefferson Squats (Video Demos)

Want to try some variation in your leg/glute training? Check out the Jefferson Squat:

Anabolic Again User Review

Anabolic Again

I've already written a review of Brad Pilon's program (see Anabolic Again Review).

But I've taken things a step further:  I've actually been following his program for a month and it's time for me to share my personal experiences.

*First and foremost, these workouts are hard.  I understand why he said it's only for advanced trainees.  I started after I had been on a week-long layoff.  It was all my body could do to just keep up with the workout.

*I wasn't able to do quite as many reps as he prescribed on bench press.  My rep strength stinks (and I usually have to train without a spotter), so I just followed the program as closely as possible.  The upper body workouts toasted my triceps.

*The leg workouts are sick--one of them starts with 8 sets, 8 reps on squat--intense!  I was proud of myself for just being able to finish it.

*I do think I made strength gains this month.  I haven't done a true one rep max test, but I went up on my estimated one rep max as explained in the program.

*It is more volume than I'm used to, but I could finish all the workouts in about an hour.

*You can do this program with basic gym equipment (barbells, dumbbells, etc). 

*I would only recommend this for those who have trained for a minimum of five years.

*I've also done some research and learned this program has a very low refund request rate (under 2%)--seems others are equally impressed with it.

Conclusion: My recommendation for Brad Pilon's Anabolic Again stands, based on both my research and personal experience.  It is definitely worth a try if you are an experienced trainee looking to break muscle building plateaus.  Just be prepared to train hard.

Will I continue for another month?  We'll see.  My main problem is finding time to train four days per week.  The month 2 training manual does look interesting, so I'm hoping I can continue.

Has this review helped you?  Please use my links if you decide to purchase Anabolic Again--show some love and support an honest voice in the fitness world.

Branch Chain Amino Acids (Review)

Should I take amino acid (BCAA) supplements?  That's a question I'd like to help you answer. 

Amino acid supplements have been around for quite some time.  I remember them from bodybuilding magazines of the 80's.  I even tried these supplements a few times in the early 90's.  One BCAA supplement I tried was a thick, foul-tasting syrup (no need to name the brand, but trust me--it was nasty).

Let me give you a crude explanation of amino acids.  They are simply the broken down form of proteins.  Just as your body digests carbohydrates and turns them into glucose, proteins are eventually broken down into amino acids.  Branch chain amino acids are the most essential parts of protein. 

Should you take this kind of supplement?  I think it depends on what your specific goals are.

I don't think BCAA's are very important if you are trying to gain weight and already eating a high calorie, nutrient-dense diet:

*First and foremost, a high protein diet will have plenty of these essential amino acids.

*Secondly, let's think about what happens when you eat a high protein meal.  The proteins are digested, and your body is basically saturated with aminos for the next few hours (yes, it's a crude explanation, but I think you get the point).  There will be no benefit to extra protein/aminos--the excess is just filtered an excreted.

*Finally, supplements such as whey protein  tend to rapidly digest and turned into amino acids, meaning there's no major benefit to "fast acting" BCAA supplements.  Read my post workout article and you'll see that it's actually a good idea to slow down the digestion of whey protein after your workout. 

So am I completely discounting BCAA supplementation?  Not exactly.  I think this kind of supplement may be useful for dieting and fat loss. 

Let's say, for example, you are practicing some sort of intermittent fasting.  It would be a good idea to take 10 grams pre-workout if you are training in a fasted state.   You could also take 10 grams post-workout if you are not planning to eat immediately after you train (another possibility if you are following some kind of intermittent fasting protocol). 
 

You also  may want to use this supplement for dieting in general--taking a few grams with each meal while in a calorie deficit.

Arnold and Friends

Here's another vintage shot of Arnold and Franco. 

Beginner Wheelchair Workout (Rich Knapp)

Rich Knapp created this video in response to a question on Facebook.  Someone was asking how you could start training if you are in a wheelchair.

If you want more information you can also go to the wheelchair bodybuilders group forum.

Thanks, Rich, for continuing to be an inspiration!

The Expendables (Movie Review)

I watched The Expendables last night.  I grew up watching Sylvester Stallone and Arnold Schwarzenegger in the 80's, so I just had to see it. 

What did I think? 

Well, it was everything I thought it would be and everything I thought it wouldn't be. 

It had a pretty simple formula:  gather together some legendary action stars and start blowing stuff up.  It didn't fall short in terms of action.

The plot and dialogue were really lame.  I lost interest in both faster than Randy Couture can lob a hand grenade.  But that's about what I expected, so I can't really say I was disappointed. 

The Expendables was sort of a caricature of what made it's legendary actors famous: mindless action. 

What to Eat to Gain Muscle

What should you eat in order to gain muscle? It’s pretty simple. A muscle-building diet should include two things:

1. Adequate Protein
You should do just fine on around .75 grams of protein per lb of body weight (though the supplement industry would have you think you need a lot more). Protein is one of the most over-hyped aspects of the bodybuilding industry, so don't obsess over it.  Just be sure you are not getting under the before-mentioned amount. I would recommend you vary your diet and get your protein from various sources: milk, eggs, chicken, fish, beef, etc.

Protein shakes (like Optimum whey protein) can help here, but be sure most of your protein is coming from “real” food.


2. Adequate Calories
Maintenance level calories are usually around 14-16 calories per lb of body weight (that would be about 2,700 calories a day for the before-mentioned 180 lb man). How much higher do you need to go to gain muscle? It really depends. “Hardgainers” (skinny types) often need to go much higher than maintenance level to make gains. Others will respond with more modest calorie increases.

One final thing: let’s talk about meal frequency. I’ve yet to find any solid evidence that eating six times a day/every three hours is necessary for building muscle (I’ll write more on this at some point in the future). Having said that, I think you’ll have an easier time getting adequate nutrition if you eat more than the standard three meals a day. You’ll probably do better with four or five “feeds” (including protein shakes) a day, but don’t fret too much over this. Just be sure you are getting adequate protein and calories and you should see results.


Putting it all together:

1. Start by getting the recommended 1 gram of protein per 1 lb of body weight spread out over your meals.

2. The other calories will come from carbohydrates or fats. You will need to see what works best for you. High carbohydrates and high calories may be needed for the “hardgainers.” Others will get better results from modest calorie increases and lower carbohydrate ratios.

3. You’ll probably find it easier to spread your caloric intake over four or five meals.

No-Nonsense Muscle Building

NOTE:  If you are interested in gaining muscle I'd recommend investing in a good program like Vince Delmonte's  No Nonsense Muscle Building.

Wheelchair Bodybuilding: Gene Bergeron

I've got another treat for you guys!  Bodybuilder Gene Bergeron has taken the time to answer some of my questions.  I know you'll be inspired by this interview:

Kevin: OK, first things first: why don't you tell us a little bit about yourself--your age, profession, and your life outside of the gym.

Gene: My name is Gene Bergeron, and I was born in 1970. I was a pro wrestler until I was injured in a match in 1997. Now I am an advocate for those with spinal cord injuries. Outside of the gym I enjoy Nascar, rodeos, MMA, and of course, wrestling.

Kevin: How did you get involved with bodybuilding?

Gene: Back in high school I got into lifting. I followed bodybuilding by reading all the magazines.  I was asked to compete in wheelchair bodybuilding in 2007.

Kevin: Tell us a little bit about your training: favorite exercises, number of times you go to the gym, etc.

Gene: I love them all.  Depending on the season I train 4-6 times a week. Having no hand grip and doing everything in my chair is a bit different than the way some others would train. Basic rule of thumb for training: chest/tri's back/bi's shoulders/traps abs/cardio. I mix it up every few weeks.


Kevin: How many contests have you competed in and how did you do?

A Couple of Gene's Trophies

Gene: I've done three competitions in the NPC WHEELCHAIR USA.
In 2008 1st novice and 2nd masters.
2099 3rd lightweight and 2nd masters
2010 3rd lightweight and 1st masters

Kevin: Do you think wheelchair bodybuilding is growing as a sport?

Gene: Yes and no. I've seen new competitors but older ones stop. The division seems a little too broad--not clearly defined by an organization.

Kevin: What are your future plans as a bodybuilder and a person?

Gene: I want to become a pro in the sport.  I want to be a great husband and father for my family.  Hopefully I'll inspire others  along my journey.

Kevin: Anything else you would like to share?

Gene:  Always remember things could be worse.  Never give up on yourself!  Be yourself and stay true to who you are.


Kevin: Thanks again for your time, Gene.  I know this interview will inspire my readers.  Speaking of which, I feel like going to the gym!

Preparing for Marine Boot Camp

Are you headed for marine boot camp?  There's a program that may help you get ready (both mentally and physically).  Just click here to check it out:

Preparing for Marine Boot Camp

World's Funniest Gym Ad

The sci-fi fans will love this one.

UFC 117: Silva Keeps His Title

Chael Sonnen has shocked the MMA world with an incredible fight against Anderson Silva.  Sonnen was able to get on top of Silva and put is world-class ground-and-pound to work in every single round. Silva, of course, did get some great shots in and opened a major cut over Sonnen's eye in the fourth round.  But the first four rounds ended the same--with Silva on his back, completely neutralized and absorbing his opponent's punishment.

Silva caught Sonnen in a leg triangle choke from his back in the fifth round.  Sonnen was forced to tap out, ending an otherwise dominant performance.

Gain Fast Muscle

Training Picture of Reuben Bajada, Creator of the Permanent Muscle program

OK, let's say you are wanting to gain muscle in the fastest time possible.  Here are a few bits of advice I would give you:

*First and foremost, ignore most of the stuff you read in bodybuilding magazines.  As I've said many times, most bodybuilding magazines are just glorified pamphlets for supplement companies.  The routines for steroid using bodybuilders probably won't help you, either.

*You should be training about 3 to 4 times a week using mostly compound exercises (such as deadlift, squat, ect).  Compound exercises are going to help you gain muscle much more quickly than isolation movements (curls, etc).  Isolation movements do have their place, but your routine should be built upon exercises involving several muscles at once.  Training 6 days a week like the pros is not the best for a natural, genetically average trainee.

*Your diet should have about .75 grams of protein per lb of body weight.  Then you should be eating a minimum of 16-17 calories per lb of body weight daily if you are a "hardgainer" (skinny type).  Some have to get their calories even higher to gain muscle.

*Now let's talk about supplements.  Creatine monohydrate, whey protein, and a generic multivitamin are good choices.  But I would not bother with most of the other stuff out there.

Permanent Muscle

I'd recommend Reuben Bajada's Permanent Muscle if you want a complete training manual.  It's packed with information, making it a great value.

You can check out my review of permanent muscle here: Permanent Muscle Review

Weight Loss Before/After

Here's another impressive weight loss picture:

It's really impressive when you see her wearing her old pants.

If you are interested in losing weight I'd recommend well-designed program like Mike Geary's Truth About Abs.

UFC 117: Silva vs Sonnen Preview

Here's a preview of UFC 117

300 Workout; Spartacus Workout

The truth about warrior training

I've received a lot of hits for my post about the 300 Workout and the Spartacus Blood and Sand Workout.

I can understand why people are so interested--the actors look incredible!  Manu Bennett (pictured here) is lean and muscular without being too big and bulky.  


Other websites may try to convince you this kind of physique can come from some lame "acai burn" pill or crummy supplement.  Sorry--not going to happen.  The actors for both 300 and Spartacus went through "boot camps" consisting of at least four hours of training a day. 

Here's the problem: four hours (or more) of training a day just isn't practical for most of us.  If you are looking for a "warrior routine" you could do on a more realistic schedule (three times a week)  I'd recommend Triple Threat Muscle.  But this routine is not easy and you'll need to watch your diet if you really want to get lean.

Note: You can read my review of this program here: Triple Threat Muscle Review

Jason Ferruggia 51% Off Sale

Sorry, these sales are no longer in progress.  Here are my original reviews:

 Triple Threat Muscle Review

 Muscle Gaining Secrets Review.

Arnold Schwarzenegger Training (Video)

Here's a pretty good video--a compilation of pictures and video footage.

Dumbbell Skull Crusher

Here's a video demonstrating the dumbbell skull crusher (for the triceps).