In The Interest Of Muscle Building And Strength Training

To gain muscle and strength you need to present the body with a stimulus that it isn't used to. This stress will cause the body to adapt by building itself up bigger and stronger.

Where most people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is counterproductive. When you annihilate the muscle with tons of sets, reps and constantly train to failure and beyond you drastically increase your recovery time. The problem with that is that training
frequency is very important. So when you increase your recovery time you have to decrease your training frequency. You're shooting yourself in the foot.

The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

If you want to make consistent size gains you have to make consistent strength gains (in a hypertrophy rep range), while eating enough food and allowing enough time for recovery.

The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn't used to.

The easiest way to do this is add more weight or do more reps with the same weight (but no more than 10-12 for the upper body and 15-20 for the lower body).
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Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different.

So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That's too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

To sum it up, you need to adhere to the following checklist if you want build muscle at the fastest rate possible:

- Constantly get stronger.
- Stimulate but don't annihilate (12-16 sets per workout.
(Don't go to failure)
- Train each muscle group more frequently than once per week.

if you are looking to build muscle and gain strength you need to go to Triple Threat Muscle

Kettlebell Workouts For Rock Hard Abs

Have you started using kettlebells in your workouts yet? If not you shuold kettlebell exercises give you an incredible fat burning, lean muscle building and cardio conditioning workout. Check out the video below.

Chris Lopez and Craig Ballantyne of Turbulence Training have put together an indepth quality kettlebell training program. Taking you from a raw begginner to advanced kettlebell workouts and fat burning diet information.

Check It Out Here Kettlebell Workouts

Okay Chris take it away

Earlier this weekend, the six of us - my 4 kids, my wife (who’s due with #5 very soon) and myself - went up north to the Muskoka region of Ontario and stayed at a beautiful hotel with the rest of our extended family for the long weekend.

It was literally breathtaking up there and it was nice to get away from the city, disconnect, enjoy the fresh air - the air really was different - and admire the colors of the changing leaves. With baby #5 due within a couple of weeks, this was our last hurrah as “The Lopez Family 6″ and our last extended weekend of normalcy before we make the adjustment to being a family of 7 (!!!!).

We just wrapped up Thanksgiving here in Canada…and I mean that literally because I just finished wrapping the last piece of leftover turkey with some aluminum foil. In addition to the turkey, I had the luxury of finding space in our fridge for the candied yams, stuffing, lots of steamed asparagus (nobody seems to eat them except me) and some leftover pumpkin pie (note to self: go to the grocery store to pick-up more whip cream to finish that sucker off).

Just like “American” Thanksgiving - that’s what us Canadians call it - there’s always an overabundance of food and dessert available to us. Sometimes, it’s a matter of us recognizing when we’ve had enough, whether we’re full or not, and to call it quits. Whether you call it will power or just knowing “thyself”, this is a key component to getting those 6-pack-abs that we’re all after.

One of the biggest mistakes is doing too much of NOTHING in the gym.

Do we need to jog on the treadmill everyday for 30 minutes?

Do we need to do front raises, lateral raises and reverse flies to “hit” every head of our shoulder muscles?

Do we need to spend an hour training one body part?

No. We need to focus on using our time doing things of HIGH IMPACT that will get us the most results in the least amount of time. We need to be doing the exercises that will give us the most bang for our buck.

When it comes to ab training, crunches and sit-ups need to take a back seat. There is no place for these exercises in our busy lives.

That’s why we train with kettlebells.

Because working with KBs allows us to cut through the fluff of the “regular” gym-culture training. We’ve chosen to by-pass the weekend certified trainers. To choose to eat real food instead of the potions that they serve at the juice bar. And to stop doing bicep curls in the squat rack.

Here’s a video that I filmed with Craig Ballantyne a few weeks ago showing you the best Bang-For-Your-Buck kettlebell ab exercises…



Go To Turbulence Training Kettlebell Workouts

Building Muscle How To Ignite New Muscle Gains

Just recently I was hanging out with my good friend and fitness model (from Canada) Vince Del Monte. I met Vince a few years ago and we’ve remained very good friends and when it comes tobuilding muscle Vince is one of the most respected trainers around today..

I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for muscle building advice in our circle of friends and online fitness community.

You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.

What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not questioned.

But over the last 2-years, Vince has made a DISCOVERY!

That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).

The BEST NEWS: he wants to hook you up with all twelve of them absolutely free in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.

No catch except that the report is coming down in 72-hours.

You can get it here: The 12 Untapped Targets To Ignite New Muscle Gains

And this is not a sales pitch for something new and shiny… it’s a FREE DOWNLOAD of KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.

You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.

Provide him your BEST email address to make sure this makes it into your hands:

The 12 Untapped Targets To Ignite New Muscle Gains <- click here

I’ve been using Target #9 Unilateral Lifting. And it’s been keeping my workouts fresh and stimulating.

Whether you’re a beginner or advanced, male or female, I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential.

The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE download

To your new muscle,
Jag252

Fat Loss Your Most Powerful Fat Burning Tool

What Is Your Most Powerful Weapon For Fat Loss?

Good Morning,

I have a post for you this morning from Eric Wong. Eric is an MMA conditioning coach. For anyone who has trouble setting and reaching your goals I think there is a great lesson that can be learned from this post.

Enjoy.

Joe and I were working together preparing for his first MMA fight which is coming next month…

He’s been training hard and he started training with me because he wanted to be 100% confident that he was in top shape going into this tournament… By doing so, he feels that whatever the outcome, he’ll be his best come fight night…

Atta boy Joe!!

So we started the session off doing strength training and finished with some intervals on the Airdyne… if you don’t know what an Airdyne is, it looks like this:

It’s an awesome tool for interval training because the harder you push, the more resistance is created since it’s driven by a fan…. plus it’s virtually indestructible…

I’m lucky to have scored mine for $60 used (I love finding deals)… Unfortunately mine didn’t come with the girl…

Anyway, this is NOT the most powerful weapon for MMA…

The most powerful weapon was revealed to me as Joe was in the middle of the 5th 60 second hard interval…

The interval started off like every other one, nice and strong, lots of power.

But about 20 seconds in, Joe cried, "My legs feel like Jello!"

Right after he finished saying the ‘o’ in Jello, his speed dropped dramatically and it looked like all of the gas was sucked right out of his body with a shopvac.

The rest of the interval was a bit of a drag, despite my coaching and cheesy motivational lines "Come on man, it’s all you!!" (just kidding, I don’t use ‘it’s all you’)

Once the hard interval was done, I asked Joe if he realized that right when he said "My legs feel like Jello" his speed completely dropped.

He noticed it too and for the next and final hard interval, I coached him to get ready to give 100% for the entire minute and stay positive, only thinking about the next pedal stroke.

I told him to imagine that it was the last minute of the fight and push as if the title was yours if you just gave 100%.

Guess what?

Joe killed the last interval.

Absolutely KILLED it!

It was his fastest one of the entire session!

After he finished up, we sat around and talked about it, and it’s like a new skill was revealed to him (and me)…

Now, he knows what he’s got to do to make sure he’s at the top of his game when it comes time to fight.

Here’s the truth about what it takes to be a champ in MMA:

You don’t win the fight during the fight, you win the fight in all of the little battles you have with yourself, day in, day out.

If you can harness the power of your mind to be at your best everyday, you’ll go far.

It’s making it to all of your training sessions instead of tapping out to some lame excuse…

It’s pushing yourself through grueling workouts even though you want to quit…

It’s eating properly and fighting the urge to pig out on junk…

It’s getting to bed on time instead of dicking around on the internet so you’re fully recovered for the next day of training…

And everything else that goes into being a champion.

So I’m wondering, how are your day-to-day battles going?

Are you winning, or are you losing?

Every choice you make is either getting you 1 step closer to your goals, or 1 step farther.

So start making the choices that will get you closer to your goals today!

I hope this post gave you some insight to helping you to making the correct choices and to achieve your own goals regardless of what they are. Thanks Eric for sharing this.