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March 15, 2013 By Leave a Comment

Great Workout For Monster Biceps

I did this workout last week, and it absolutely murdered my biceps. You start by doing a very strict light barbell preacher curl for lots of repetitions. This will prime the bicep into mobilization. Immediately after finishing the preacher curl set, grab a heavy pair of dumbbells and get them up as many times as you can using slightly loose form (swinging).

Superset: 3 sets

Preacher curls (light) X 20
Standing alternating dumbbell curls (heavy, loose form) X AMRAP

 

Stretch the biceps aggressively in between supersets while they are pumped.

 

Try it and let me know what you think on my facebook page: https://www.facebook.com/profile.php?id=9027228

Push your biceps to new peaks with this awesome workout.
Push your biceps to new peaks with this awesome workout.

 

Filed Under: Fitness
March 9, 2013 By Leave a Comment

The Most Effective Way to Lose Weight Is: Lift Heavy Weights.

Lifting heavy weights is one of the few ways of increasing insulin sensitivity, which is vital if you are trying to lose fat.

Lifting heavy weights is one of the few ways of increasing insulin sensitivity, which is vital if you are trying to lose fat.

I get a lot of questions from people looking to lose weight.  A lot of times these people tell me that they are looking to avoid lifting weights so that they can concentrate on burning fat with cardio.

Here is the kicker: if you want to lose fat, the most effective way to do so is by lifting weights, and not just lifting weights, but by challenging yourself with heavy weights.  Resistance training, along with diet, will trump any cardio based weight loss plan both in losing fat and in keeping it off.  Here’s the science:
One of the most important factors that determines muscle/fat gain or muscle/fat loss is the hormone insulin.  Insulin is released into your blood stream every time you eat food, and it is responsible for transporting nutrients to your cells.  The most important nutrient that insulin transports is the sugar glucose, and this ensures that the cells have enough energy to function properly while lowering blood sugar levels.  Insulin interacts with glucose receptor sites on the cell membranes that allow the cell to take in more glucose.
Problems arise when there is an over abundance of insulin secreted due to long term over eating. The receptor sites in the muscle cell membranes get tired out, and no longer accept glucose.  The body’s only mechanism to store glucose when this happens is to store fat.  This is a condition called insulin resistance that can lead to obesity and diabetes.
So if being overweight is a condition that arises from insulin resistance, then a key factor in losing fat is restoring insulin sensitivity. In order to do this, you need to get your muscle cells to accept glucose once again.  How do we do this?  One 2010 review in the Journal of Physiology, Endogrinology, and Metabolism suggests that the muscle contraction is a way of moving glucose into the cells without insulin because it increases the number of glucose receptor sites on the cell membrane.
Additionally, studies have shown that insulin sensitivity is increased with the amount of muscle on ones body.  Other studies have shown that the growth of type IIb muscle fibers, the muscle fibers responsible for allowing athletes to lift heavy weights, are the most responsible for increasing insulin sensitivity.
What does all this mean for you?  The most efficient way for you to get your metabolism going and burn fat is to use resistance training.  Challenging yourself with weights is the most effective way to lose fat.  So throw away that cardio based plan, and focus on heavy resistance training.  Cardio should still be performed, but it should be a side show to resistance training.
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March 5, 2013 By Leave a Comment

How Poor Form Could Keep you Small

Some of my favorite professional bodybuilders have absolutely horrible form in the gym.  Guys like Branch Warren and Ronnie Coleman are amazing athletes with tons of strength and lots of muscle, but their form when lifting weights is enough to make any form loving trainer squirm. My aim here is not to hate on these [...]

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Filed Under: Fitness
February 21, 2013 By Leave a Comment

Five Tips to Help You Add Muscle

1. Vary Your Protein Sources. Varying your protein sources from meal to meal will introduce a greater variety of amino acids into your blood stream, leading to greater protein synthesis. 2. Train Heavy, but also train for volume. The reason to squat, bench press, or deadlift is not to get big legs, pecs, or a [...]

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Filed Under: Fitness
January 15, 2013 By Leave a Comment

Clean Bulking: Get the Most Out of Your Carbs

I see a lot of guys trying to “clean bulk” while still putting carbs away like there is no tomorrow.  The problem with this approach occurs due to increasing and decreasing levels of insulin sensitivity.  Insulin is the hormone responsible for helping us store our nutrients.  When you eat something, especially something high in carbohydrates, [...]

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Filed Under: Fitness
January 10, 2013 By Leave a Comment

The Disgusting Inconsistency of Our Views of Steroid Using Athletes Versus Cowardly Woman Beating Entertainers.

I am not a huge baseball or R&B fan, but I do have common sense. I find it reprehensible that I have to listen to that piece of garbage woman beating douche bag Chris Brown get worshiped every day over the radio. I do not understand why the general public finds this act forgivable. On [...]

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