The cornerstone of developing a toned, muscular body is progressive overload, a term I'm sure you've heard many times, and may even feel you understand it sufficiently enough to put the concept to good and effective use.
But to make sure we're all talking the same language, in the context of weight training, progressive overload simply means that you place more stress on the muscle at this workout than you did in your previous workout, and that you place more stress still at your next workout.
Now if we place a moderate level of stress on our body, it reacts by adapting. It adapts to protect itself against this stress, and so long as the training stress is the right kind we adapt by building muscle tissue. Once we recover, we train a little harder, again placing a stress on the body, and we adapt yet again by building still more muscle tissue.
Read More Achieving Progressive Overload
For the hard gainer, naturally thin weight trainer desperate to gain just a few pounds of body weight, life can be really tough. I know this from personal experience. I used to over eat day after day feeling positively sick only to step on the scales after a week only to discover I hadn't even gained an ounce.
Inevitably, as most people do in this situation, I turned to weight gain supplements and muscle mass supplements. These were generally a mix of carbohydrates and protein with a ratio ranging from 5:1 to around 2:1.
Like most people, I used these day in day out, week after week for months on end.
And like most people, I never understood the risks and dangers I was taking using weight gainers. Lets take a detailed look at the dangers we risk from the low to the outright hazardous:
Have you ever sat back and thought about how to tell if your sports supplement purchase was a good buy, or just a good bye to your hard earned cash.
Its a tough one to figure out isn't it?
In my 30 year involvement with supplements, I've come across many really well educated guys, very knowledgeable about nutrition, very savvy on what to look for in a good protein powder, and yet still they bought a product I knew was below par. Yes that's right I knew.
Today I'm going to share two secrets with you that are known to people on the inside, but are things you wouldn't even guess at even if you where really really well up on your protein supplements.And I'll pretty much guarantee that by the end of this article you'll be grabbing your protein to see if there are any tell tale signs that your protein isnt all its cracked up to be.
Firstly, here's a little trick based around labelling regulations. If a protein powder says it has 80% protein, ie 80g of protein per 100g of powder, then how much do you expect it to have? Well 80% of course, ok maybe 79-81% just to allow a little margin for error. Sound reasonable.
Read More Protein Supplement Buyer Beware
Its been part of nutritional folklore for generations. When it comes to fruit and vegetable you need to "get your five a day" to make sure you get adequate vitamins and minerals. But how relevant is this mantra today, and is it the yardstick we should use for a healthy diet.
The sad truth is that todays fruit and veg is far lower in nutrients than it was just a few decades ago, and this trend is continuing year on year. The main culprit is soil depletion, a result of modern farming techniques where intensive agricultural methods have stripped ever more nutrients from the soil in which are food is grown. This is compounded by technologies to create larger, faster growing crops that create bigger yields for the farmers, but which have less ability to store nutrients.
Read More Eat Your 5 a Day, Fact or Myth
Over the last 20 years I've been an owner of two gyms and been lucky enough to work with a number of great personal trainers and strength and conditioning coaches. Its given me a great insight into what motivates people to workout, what they want out of their gym training, and what they expect a great gym to be able to do for them.
What I've come to realise however, has shocked me to my core.
We are trapped in a self perpetuating cycle where, as gym goers, our expectation of what gym training is all about is causing businesses to design poor gyms, which in turn further warps our expectation of what a good gym should be, causing them to design gyms that are one step further away from what a good gym should be.
This destructive cycle is causing people to fail in their gym experience.
Read More Find a Gym thats Right for You
My first experience with sports supplements was close to 40 years ago when I was a young teenager. I'd bought a tub of nice tasting protein tablets which suggested taking 6 tablets before and after training, instructions which I ignored in favour of just using 6 tablets a day in order to save money.
Needless to say this was a poor experience for me. However, it whetted my appetite for supplements. I must have used them wrong. I just needed to find something that worked for me. Somewhere, out there, was the supplement that could give me the shortcut to the goals I wanted.
And there it is. The angle. The hook that supplement marketeers use to get in your pocket. It wasn't the supplements fault you didn't achieve your goals, it was yours! Try again!
Don't get me wrong, I am a huge fan of supplements. My background is in mathematical sciences and the statistical evidence for the effectiveness, and need, of certain supplements is overwhelming. However, its on this basis that you should select your supplements for use, and not on marketing hype.
I've spent almost 30 years discussing nutrition programs with people who are looking to lose body fat, gain body weight or build muscle, and its given me some great insights. Not into nutrition, that's really simple, actually it's even easier than simple. No, the insights I've gained are into the thinking processes that make something simple seem almost impossible, and how to change this thinking so that just about anyone can achieve their goals.
So, in the spirit of keeping this simple, I'm going to keep this article short and sweet and set it out under a few key bullet points.
|Build Massive Arms|
|Advanced Sports Supplement Compounds|
|Rest Pause Training for Accelerating Muscle Growth|
|Rapid Training Progresss Guidelines|
|Fat Loss Guidelines for Guaranteed Results|
|Reflex Nutrition FREE Gift Offer Bundle|
|Adapt Pretrain put to the Test|
|The Mass Gaining Diet Plan|
|Weight Gain Powders for Building Muscle Mass|
|Avoid Training Plateaus. Make Continuous Progress|
|BioRhythm ADS Afterglow Review|
|Drive Your Workout Intensity Skywards|
|Muscle Building Supplements for Weight Gaining|
|Achieving Progressive Overload|
|Avoid The Dangers of Weight Gain Supplements|
|Protein Supplement Buyer Beware|
|Eat Your 5 a Day, Fact or Myth|
|Find a Gym thats Right for You|
|Supplements, the Best, the Worst and the Pointless|
|An Effective Approach to Eating and Diet Plans|
|June 2016 (3)|
|May 2016 (3)|
|April 2016 (1)|
|December 2015 (1)|
|July 2015 (1)|
|May 2015 (1)|
|April 2015 (3)|
|July 2014 (8)|
|June 2014 (6)|
|April 2014 (4)|
|March 2014 (3)|
|February 2014 (3)|
|January 2014 (3)|
|November 2013 (5)|
|October 2013 (1)|
|September 2013 (1)|
|August 2013 (3)|
|July 2013 (2)|
|February 2013 (1)|
|November 2012 (1)|
|October 2012 (5)|
|May 2012 (2)|
|March 2012 (1)|
|December 2011 (1)|
|October 2011 (10)|
|September 2011 (2)|
|August 2011 (2)|
|July 2011 (4)|
|June 2011 (1)|
|April 2011 (1)|
|March 2011 (4)|
|December 2010 (14)|
|November 2010 (1)|
|General Intrest Article|
|MMA Fightwear Reviews|
|Supplement Reviews Post Workouts|
|Supplement Reviews Preworkout|
|Supplement Reviews Protein|
|Training Equipment Reviews|
|Training Specific: Arms|
|Training Specific: Legs|
|Training Specific: Upper Body|
|ADAPT NUTRITION AFTER GLOW AFTERGLOW ALCOHOL BIG LIFTS BLENDED PROTEIN BODYBUILDING QA BUILDING LEGS BUILDING MUSCLE EFFECTIVE DIET FAT LOSS GREAT BRANDS HIGH ALTITUDE TRAINING HIT - HIGH INTENSITY TRAINING MASS GAIN SUPPLEMENTS MUSCLE MASS DIETS POST WORKOUT PROTEIN SUPPLEMENTS SQUAT STRENGTH TRAINING TIPS VO2 MAX WEIGHT GAIN REVIEWS WEIGHT GAIN TIPS WEIGHT MANAGEMENT WORKOUT RECOVERY|