An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!
If you clearly understand and apply the principles involved in natural bodybuilding, you will experience very rapid muscle gains. However, over a long term, eventually a 'sticking point' or plateau in your training may be reached. It is at this point in training that further muscle gains can sometimes appear almost impossible. Sticking points are almost always a direct result of overtraining. More often than not, this plateau can be overcome with a brief layoff.
The reasons for such a "plateau" in muscle gains can vary. Applying some of these simple strategies below should quickly produce further muscle gains. Most guys mistakenly assume, when reaching a plateau, that their maximum muscular potential has been reached. That is simply not the case. Your true potential is incredibly high. Very few guys come close to even "scratching" their limits.
Now. Taking a brief layoff, is the first recommendation when experiencing a sticking point in your training. After returning to regular training, if you are still unable to increase your muscle size, two further strategies can be applied to produce bigger and better gains.
Increasing the current resistance on the exercise you are stuck on can stimulate extra muscle growth. This increase should not exceed more than twenty percent. For example, if you are using 100 pounds in a barbell curl for ten repetitions, the weight should be increased to 120 pounds. Adjusting the weight like this, will more than likely reduce your performance ability to three or four repetitions. However, if you perform all sets with maximum intensity of effort, the number of repetitions you are able to perform will quickly increase to ten or more.
Sometimes, an increase of poundage is not safe, due to the current level of weight already being used. In such cases, adding extra weight can pose a threat to your safety. So instead. Replace the exercise with an alternative. The change of exercise need not be drastic. For example. If you have reached a plateau in the bench press, you could replace it with the incline dumbbell press. Or, parallel dips. The alternative exercise should be included in the routine for three to four weeks. After this period, the regular bench press can used once again. You should notice significant gains very quickly after doing so.
If you are still unable to increase your muscle gains after applying these strategies and taking a brief layoff, overtraining is usually the cause. Instead of having another layoff, the number of sets you perform and the frequency of your workouts should be reduced. Overtraining results from the amount of exercise performed. Level of intensity is never the cause.
To compensate for overtraining, the amount of exercise performed should be reduced by approximately thirty percent. If you are currently exercising three times a week, your frequency should be reduced to two times a week. If you are currently training with ten total sets in a workout, that number should be reduced to a total of seven. Look. I have never seen or heard of anyone who after applying these strategies failed to make further muscle gains. Any exceptions are usually due to poor nutritional habits or not training with enough intensity of effort. Period.
Trent Brook is the Author of "Huge Gains Fast - How to Get More Rock-Hard Muscle Mass In A Month Than You Now Get All Year. His "Huge Gains Fast" muscle building program is an easy-to-follow system so simple and understandable it's fully explained to you in just 4 easy steps! The Revised Edition is now available online at his website, http://www.hugegainsfast.com
Real Muscle Real Fast!
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Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3
Welcome to article number 2 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.If you missed the first article, you can read it by clicking on the link below.Here's a breakdown of the articles to look for:1. Article:1 - Choosing The WRONG Exercises2. Article:2 - Training Variations for Pain Relief and Maximum Results 3. Article:3 - Targeted Stretching 4. Article:4 - Targeted Exercises 5. Article:5 - Rest, Recovery, and Injury PreventionArticle:3 - Targeted StretchingStretching can be great, but it can also make existing injuries worse or even bring about new ones!The key to making stretching work for you is knowing which stretches you need to be working on? and just because a muscle feels tight, that doesn't necessarily mean it needs to be stretched.For example, many people stretch the hamstrings because they feel tight and they think the hamstrings are limiting their flexibility?the fact is, most of the time the hamstrings are "tight" because they are constantly being pulled / lengthened due to muscle imbalances that tip the pelvis forward.As you can, when the pelvis tips forward the hamstrings get pulled upward and are constantly held in a stretched position?And this is why millions of people can stretch their hamstrings every freakin day and never make any improvement in their flexibility?.Are you one of those people?If you are, you need to stop stretching your hamstrings and find out exactly which muscles you need to be targeting by reading the rest of this article?Not only does this forward tipping of the pelvis (which is caused by muscle imbalances) keep the hamstrings tight and make it very difficult to make improvements in the muscles flexibility, but it also leads to the following:? increased stress / wear and tear from the ankles all the way up the spineFor example, the forward tipping of the pelvis places uneven pressure on the ankle, knee and hip joints and also many of the vertebrae in the spine.? weakens the hamstrings, inhibits normal functioning and increases the likelihood of hamstring pullsWhen the hamstrings are constantly being strained because of the muscle imbalances, the muscle is weak, not able to function as it normally would, prone to injury and without correcting the muscle imbalance recover can take up to 9 months to a year, or longer!? creates excess curvature in the lower and middle spineThis tipping of the pelvis places excessive amounts of abnormal stress on the muscles, vertebrae and discs in the lower and mid spine and this sets you up for potential injuries to the muscles of the lower and middle back?Plus, it also causes the discs between your vertebrae to wear down and deteriorate much faster than they normally would and this sets you up for degenerative, bulging, protruding and herniated discs along with numerous other spinal conditions like arthritis, spinal stenosis, and the oh so popular sciatica!This hamstring example is just one of many? muscle imbalances are responsible for nearly every ache, pain, injury and condition out there!Here are a few more examples of injuries / conditions that are caused by muscle imbalances and can easily be prevented and/or eliminated with targeted stretches and exercises:? upper back and neck pain? shoulder injuries (rotator cuff)? elbow and wrist pain (carpal tunnel, tennis/golfer/baseball elbow, etc)? knee pain (runners knee, chondromalacia, ligament tears, etc)? hip pain (IT band syndrome, bursitis, etc)? ankle pain (Achilles tendonitis, shin splints, plantar fasciitis, heel spurs, etc)All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances? and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our Lose the Back Pain Video which is designed for anyone suffering from back pain or sciatica.What the heck is a targeted stretch?This is a question we are asked often and here's the definition we give it:Targeted Stretch - a stretch or stretching exercise that is chosen, based on physical assessments, to target a specific muscle or muscle group to increase the flexibility and range of motion in that area and bring the bones and or joints back towards the normal position.When you compare a targeted stretch to general stretches like the ones found in Yoga, Pilates and the corny ones your doctor, chiropractor or physical therapist gives you, it's no surprise they give little or no pain relief and almost always fail to get rid of the problem.ConclusionRemember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next article we'll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises. In the meantime, be sure to read thru all of our detailed Pain Articles and post any questions you have on our discussion fourm.
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