If you go to the gym you're probably hoping to one day have a lean, well built body, right? Even if you go to the gym to improve your performance at football or MMA you're still kind of hoping for that perfect body, yes?
But most likely, you've been going to the gym for a year or two and although you can see improvements, maybe even pretty good ones, you're still thinking you should be looking nearer to that goal than you are at the moment. You probably have come to the conclusion that you have to train longer, harder and more frequently. Maybe you should probably eat broccoli, boiled rice and chicken 6 days a week, maybe you should use more supplements, maybe its only really possible with drugs.
Well this article gives you a few guidelines on what it really takes to get that physique, what kind of training you need, what sort of diet to follow, and where supplements like Adapt Nutrition PreTrain can help.
But to be clear before we start, anyone can have a lean well built
body, without drugs, without lots of supplements, and without
sacrificing your life to the cause.
Training should be approached like a job or a task. There will be parts you love, parts you hate, and parts you just do. But don't expect to love it all, and don't think you need to make every part of it a punishment.
Like most jobs, if left to our own devices, we will start to spend more and more time doing the bits we love, and less and less doing the bits we hate. Unfortunately, if you want the results you have to address the things that need to be done first, and anything else you enjoy, as an added benefit.
I've observed over the years that people fall into groups, and you may recognise yourself in one of these exaggerated extremes:
This is the power of nature. If left to ourselves, we'll often fall
somewhere into one of these groups, This is probably one of the areas
training under the eye of a PT for a few weeks will benefit most
So we understand why we have to put aside how we'd like to train, and ignore what exercise choices we'd like to pick in favour of what exercise movements produce the best results. Here's the list, and no marks for guessing:
And here's how this group of exercises impact major muscle groups
||Body parts and impact
Leg Biceps Medium/High
Leg Biceps High
|Parallel Pull Ups (3)
|Shoulder Press (4)
|Bench Press (5)
The reasons for picking these exercises are pretty straight forward:
You can group these exercises in a few different ways. The most popular 2 day a week program would group #1,#4 and #5 on one day and #2 and #3 on another day. A 3 day per week program would split #1 on one day, #2 and #3 on another and #4 and #5 on the third.
The fundamental idea behind weight training is progressive overload, and the simplest form of this is that for a given exercise you perform the exercise in the same form, with the same rep range at each workout, but add a small amount of extra weight. - think grammes, not kilo's!
The volume of training is a very personal issue. In general, a
naturally stocky build will be able to achieve a higher volume of
training at a maximum training load than a smaller framed person. Its
also quite usual for a stocky framed individual to be able to recover
from a given workout than a slimmer framed individual.
But always remember, its not additional volume, its additional
weight on the productive set that creates the stimulus to build lean
muscle, so never add volume at the cost of increasing weight.
When it comes to rep range, again this is a personal factor.
When you lift a weigh a number of fibres will be contracted to do
the work. For each rep performed, your body will cycle through muscle
fibres, tiring each group as it goes. Naturally strong people (ie
strong for their size) will contract more tissue on each rep and reach
muscular failure more quickly.
The objective is to raise a weight under control, to remove
explosive thrust at the start of a movement, which generally results in
a movement of around 4 seconds for the positive and negative phase of a
When performed in this way, most people will be able to achieve 6-12
reps with a weight that tires all muscle fibres, depending on muscle
group, natural strength and sex. If the weight is too heavy, you will
fail to be able to lift it before tiring all muscle fibres. If its too
light you will deplete immediate muscular ATP reserves before tiring
the muscle fibres.
Consequently, aiming for 1-2 maximum sets with a weight that allows
8 reps is a good starting point for most.
A preworkout, due to its ability to increase drive, energy and motivation during the workout is a clear front runner. From the perspective of this article I've focused in one one specific product Adapt Nutrition PreTrain because of its ingredient profile and the impact this will have on training vs the impact other preworkouts might have.
A key factor in training intensity is mood and focus. A lot of this comes down to personal motivation, your drive and determination, however the right nutrients can make a big difference on this. Specifically the combination of Tyrosine, Vitamin B6 and B12 which in the right proportions will improve mental focus.
Stimulating the central nervous system will enhance oxygen utilisation, increase maximal muscle contractile force, and release stored energy. Pretrain contains a number of ingredients from Caffeine to Bitter Orange Peel.
In addition PreTrain contains ingredients to increase vascular
dilation, elevate ATP levels, and even increase the use of body fat as
an energy supply during training.
Taken as a whole, PreTrain delivers more of the functions required for
long term training improvements than any others I've looked at.
Most people over time will 'forget' whats important because its unpleasant or less fun than some other latest gimmick they've just read and consequently drift off track. To avoid this refocus every month by reviewing these points and your training and lifestyle and make changes to get back on track. We all need to do this.
If you need some guidelines on a nutrition program, then take a look
at one of our fat loss guides, there are a number on our site.
If you use Adapts PreTrain to boost performance and you like the impact it has on your results then take a look at the Adapt Nutrition range to see how other functional supplements can benefit other goals in your training lifestyle.
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|An Effective Approach to Eating and Diet Plans|
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