Building Muscle: How is it really done?
Darren O Connell
Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue, yes, hard work is required, but to devote that much time is unnecessary.
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with only
2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program.
Warm ups are not included in the below.
Day 1:
Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3:
Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5:
Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7:
Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes:
You will need someone to help you for the last 2 or 3 reps of every set.
So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps
on your own, and you will need help to get the other 2 reps to make it 10.
If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps.
Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego.
On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.
6 Tips to Living Longer: Balancing Your Body's pH
by: Stan Howard
Scientists armed with a mounting body of evidence and research from across the world are waging war on what they claim is the biggest killer in the West--an overly acidic body.
The theory goes that whenever the body burns fuel it creates acidic toxins as a by-product. Many scientists now believe that high build-ups of these acid wastes can be a primary cause of chronic disease, overweight and aging.
Live longer by following these six simple tips to re-balance your body's acid-alkaline levels ("pH"):
Live Longer Checklist
--Drink ionized alkaline water
--Eat an acid-neutralizing diet
--Exercise
--Reduce stress
--Stop smoking
--Drink during air travel
HEALTH BENEFITS OF ALKALINE DRINKING WATER AND DIET
Various studies reveal that a balanced body pH has been shown to:
--Reduce heart disease in a town in Finland by 22%
--Reduce insulin dependence in North American type 1 diabetes patients by 83%
--Reduce arthritis pain, linked to chronic build-up of uric acid
--Reduce risk of cancer (cancer cells flourish in an acidic environment)
--Slow the aging process. Aging starts when the body stops getting rid of internally generated wastes and toxins.
Studies and research suggest that even mild acid-waste build-up can cause:
--Cardiovascular damage, including the constriction of blood vessels and the reduction of oxygen -- so important for healthy cells
--Weight gain, obesity and diabetes
--Bladder and kidney conditions, including kidney stones
--Immune deficiency
--Acceleration of free radical damage, possibly contributing to cancerous mutations
--Hormone concerns
--Premature aging
--Osteoporosis: weak, brittle bones, hip fractures and bone spurs
--Joint pain, aching muscles and lactic acid build-up
--Low energy and chronic fatigue
--Slow digestion and elimination
--Yeast / fungal overgrowth
TIP 1 - DRINK ALKALINE WATER
Each cell in your body can only function as well as the fluid it is surrounded by -- like a fish in a bowl. So the cleaner and less acidic the liquids in your body are, the healthier you're likely to be.
Considering that the body eliminates acidic waste through body liquids in four different ways -- respiration, urination, perspiration or defecation, the key to good health means:
--Drink enough of the right type of water to hydrate the body properly
--Drink ionized alkaline water -- studies show it's twice as effective in flushing out acid toxins as bottled or filtered water
--As you get older, total water to body ratio decreases, making elimination harder. So you need to drink more.
--Same thing goes for when it's hot. Drink more.
TIP 2 -- DIET
Changing your diet can significantly reduce the level of acidity in your body. But if you can't cut out acid-producing foods, it's even more important to drink alkaline water.
Eat more of these foods that neutralize acidity in the body:
--Leafy greens and most veggies
--Most fruits including citrus
--Polyunsaturated fats found in seed oils (flax and hemp), fatty fish (seabass, tuna, mackeral, trout, salmon), coconut milk and avocado
--Okay proteins include chicken breast, tofu, and many seeds
Eat fewer acid-producing foods like:
--Animal protein (beef, chicken, pork and eggs)
--Dairy products
--Vinegar
--Soy sauce
--Mushrooms
--Corn
--Sugar
--Alcohol
--Coffee
--Peanuts
--Pasta
TIP 3 -- EXERCISE
Being overweight has nothing to do with fats or calories, according to some authors like Dr. Robert Young, author of the pH Miracle for Weight Loss. He believes putting on weight can be traced to a build-up of acid waste -- if it isn't eliminated, it parks on your hips, buttocks and elsewhere, so you get fat. Try the following instead:
--Exercise makes you sweat and breathe harder -- both processes eliminate toxins.
--Saunas also make you sweat. Take one often.
--Don't over-exercise. This causes a build-up of lactic acid that the body can't eliminate, so it's deposited as fatty tissue.
TIP 4 -- DON'T STRESS
--Relax. Anger and hostility have been shown to increase stomach acidity, which can lead to peptic and stress ulcers, or ulceration colitis.
TIP 5 -- STOP SMOKING
--Smoking also increase stomach acidity
--If you do smoke, the more acidic your body, the stronger your nicotine craving will be.
TIP 6 -- DRINK DURING AIR TRAVEL
The air inside airplane cabins is super-dry (less relative humidity than the Sahara desert), and can result in extreme dehydration, increased acidity and jet-lag.
--Drink at least 8 oz (quarter liter) of water for every hour you fly, especially long-haul frequent flyers.
Stan Howard is a researcher with Best Water, which specializes in water ionizers and water purification. Learn the essential keys for healthy drinking water.
Stan Howard is a researcher with Best Water, which specializes in water ionizers and water purification. Learn the essential keys for healthy drinking water.
