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Foundational Training for Muscle-Building Success (Part 3)

Ladies and Gents, I’m back again today with part 3 of the series, and this time we’re getting to the action… EXERCISE EXECUTION! We’ll delve into a number of things you can do to OPTIMIZE and DOMINATE EVERY REP that you perform to take your muscle-growth through the freakin’ roof! If you’ve missed parts one and two, I’d suggest you also give these a read to understand a little more about the importance of tension (here) along with a number of tips to help you set yourself up for muscle-building success when beginning every set (here). So, we of course all know intellectually that form is a MASSIVE factor with regard to our physique enhancement efforts, but pay SERIOUS attention to it! What...

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Foundational Training for Muscle-Building Success (Part 2)

Yesterday, in part 1, I touched briefly on the importance of tension. Today I’ll take things a step further, while also giving you practical guidelines you can incorporate into your training TODAY for improved targeted muscle growth!   Taking things to the next level… building an elite Mind-Muscle Connection One of the aspects of training that oftentimes sets a pro apart from everybody else is the pro’s ability to CONSCIOUSLY contract the working muscle! Pro’s can typically create such high level contractions that they have at their disposal the ability to generate MASSIVE amounts of muscle-building tension in the muscle they’re aiming to hit during an exercise. This is achieved in large part due to an unusually strong mind-muscle connection typically...

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Foundational Training for Muscle-Building Success (Part 1)

Focusing only on adding weight to the bar = potential fool’s gold!If I ate a cookie for every trainee I’ve watched haphazardly hoisting weights around in a wishful attempt at gaining muscular inches and building a shirt ripping physique, I’d be more a contender to be an Oreo’s sponsor then I would be to one day win the Olympia! Training-induced muscular size is predominantly born in response to ‘tension’… utilizing and maximizing tension to your advantage may be the single biggest factor in achieving your muscle-building potential and optimizing your results in the gym. It matters not how much weight you can lift or how many reps you can perform if you’re failing to stress the target muscle with adequate...

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Pre and Peri Workout Nutrition

When hypertrophy (muscle building) is your main goal, the food and nutrients you consume around the workout is by far the most important aspect in maximizing growth and optimizing recovery. If you’re looking to immediately accelerate growth and improve body composition, then you’d better sit down and take some notes. This is exactly where you need to start. To underestimate pre and peri (that means “during”, btw) workout nutrition is to essentially kiss your gains goodbye. There has been some recent research conducted suggesting that the timing of nutrients may not be of major significance to people looking to optimize muscle-building. That research was conducted on minimally trained individuals and certainly had no consideration for people who are looking to take...

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Is your Rep Speed KILLING your gains?

One of the questions I get most regularly on my site has to do with rep speed – one of the most underestimated and little-understood variables to building big muscles.   “Should I be training fast?” “Should my reps be explosive?” “What tempo should I use?” “Should I vary my tempo?” “How often should I vary tempo?” “How much rest between sets?” Any of these questions sound like something you have asked yourself in the past? Then do not miss this! 5 things you need to know about tempo: 1) Light weights WILL make you weak. 2 ) Slow concentrics WILL make you weak. 3) If your goal is to constantly build muscle, you must vary tempo often. This is...

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