Category — Techniques

I have to admit there are some days when I don’t want to think about the gym. All I want to do when I get home is plop down on my couch and relax. Then I’ll look at a picture of a physique that I’m striving for (either that or I’ll get on the scale and come away unsatisfied). Either way when that happens something clicks inside of me and I’m back on track.

Sometimes we need motivation to stay focused and stay on track with our routines. Everyone has their own way of going about it, but we all have the same goal. I found an article on Bodybuilding.com that outlines 10 ways you can improve your energy levels. Motivation really begins and ends with how you’re feeling.

Richard Chan writes about the importance of eating the right foods, getting enough sleep, and breathing techniques to name a few. The article contains some really useful information.

Tip: One technique I ocassionally use to stay motivated is joining a “fitness challenge” program such as Body for Life. It’s not just for people who are out of shape, but anyone who is trying to transform their physique. Plus you have the chance to win cash and cool prizes!

When I first joined a gym years ago I made the mistake of doing cardio before I lifted. Not good. 

Cardio before weight training is counter-productive to your muscles. Think about it. If you run for 20 or 30 minutes on the treadmill your muscles are going to fatigue and the glycogen it has stored is going to burn out. So you’ll be lifting weights using less than 50% of your muscle’s potential.

You also lower your blood sugar when you lift weights, so when you start running you’ll immediately begin to burn fat. Obviously when you’re lifting you want to maximize your output so wearing yourself out on the elliptical first makes no sense.

Tip: It’s okay and actually recommended to do a light 5-10 minute cardio warmup before you being weight training.

I think many weightlifters would agree that leg muscles in general are the toughest muscles to develop. Mainly because we’re walking on them all day and they’re already experiencing a good amount of contraction. So, it takes quite a bit of shock and variation to see significant growth.

MensHealth.com has highlighted a few tips that can be applied to your leg workouts that may jumpstart growth. These tips focus on a few adjustments to standard leg exercises that allow for better form and in turn, bigger gains. Personally, I’ve had some moderate success in training calves and quadriceps by performing about 4 sets of high repititions (20-25) using minimal weight.

The thing about muscle building is that there is not just one way to be successful, that’s why I’m curious as to how other people have found success with building leg muscles.

Share your stories and comments below.

Everybody wants washboard abs, but how do we get them? It’s like everything when it comes to muscle building; there are hundreds of ways to get ripped and lean. But which ones are the best, not only in terms of results, but for the well being of your body?

Most of us know that getting your abdominals ripped and allowing them show consists mostly of dieting and eating the proper foods. But to have them “pop” you need to focus on the right regimen and exercises.

AskMen.com answers FAQs regarding ab workouts and techniques. You’ll find that when it comes to frequency more is not necessarily better and the amount of repetitions you do depends on your goal. Like most muscles, your abs need to be tricked and shocked so doing the same ab exercise over and over is not going to do much in terms of helping the muscle grow.

A strong abdominal section and core is one of the keys to a healthy, injury free body and physique.

According to Men’s Fitness magazine (April 2008, page 18) it’s safe to train to failure as long as your training volume is low. That is, you’re not doing more than 12 sets per workout.

For those of you who are new to the world of muscle building, training to failure is when you get to the point where you cannot complete another repitition of a particular exercise without sacrificing good form.

If you’re doing more than 12 sets per workout you are risking serious damage or injury. So, although training to failure can get those muscles pumping you need to exercise caution and make sure you’re not putting yourself at risk for injury.