Strange "Blood Flow" Experiment Reveals Mass Building Secret!

By Jeff Anderson. One of the strangest studies done in recent history in the sports sciences arena was a study done using "tourniquet training" where trainees trained their arms with a pressure cuff on for 2 minutes to restrict blood flow and then again without the cuff.

Trainees were 20% STRONGER after the cuff was taken off and the study revealed that increased blood flow allowed a muscle to contract a maximum force.

Therefore, the more blood you can push through a muscle, the more "contraction potential" and microscopic fiber damage to initiate hypertrophy (muscle gaining).

One way to mimic this end result is to do a proper warmup to effectively increase blood flow to your target muscle so you can train at MAX INTENSITY and jumpstart your anabolic results!

A few sets of an "isolation" exercise of your target muscle group done at SUB-FAILURE (stopping just short of exhaustion) will do very well for this goal.

But I have a better way...

In my "Hardgainer Project X" program, I use a unique 3-stage workout structure that essentially takes the genetic limitations of true "hardgainers" and obliterates them to force new muscle growth.

One of the methods used is a variation of the "Rest-Pause" technique that uses shorter sets of lighter weights.

(Note: For step-by-step instructions on the "Rest-Pause" technique posted on my website, go to www.HardgainerProjectX.com)

These short sets are initially done using sub-failure training to better target Type 2 muscle fibers in the last sets when you go to full exhaustion.

But they ALSO slowly ratchet up the blood supply so your last "rounds" of short reps force a ton of blood through the muscle and MAX OUT your peak contraction!

The result is a massive PUMP and a muscle fiber dead-zone that can't be achieved with normal sets and reps!

Go and copy down the notes at www.HardgainerProjectX.com and try this training method in your next workout and you'll be amazed at the difference you'll feel!

How To Master Nutrient Timing For Faster Muscle Growth!

By Jeff Anderson. It's true that the grueling workout you've invested at the local "iron jungle" will stimulate your muscles to grow bigger and stronger. But ultimately it's your diet that will provide the "building blocks" for this new growth. 

However, there's more to a bodybuilder's diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work. 

Here's how... 

Early Morning 

When you wake up, you're at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day. 

(For my "top secret recipe" of the world's best mass building breakfast, check out my “top tip” at the end of this article!) 

1-2 Hours Before Your Workout 

You're about to send your muscles into the "combat zone" so shouldn't you provide them with the ammunition they need to "take the hill"? 

Load up on some complex carbs that will provide the long lasting fuel you'll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout. 

Immediately After Your Workout 

You've used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don't replenish them fast, you're bound to short circuit your growth. 

Within 45 minutes to an hour after your workout you need to down a high-glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 - 100 grams of sugar and about 25% of your day's total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production. 

This is actually a key time to really pack on mass so don't be afraid to get a little crazy here! In my "Optimum Anabolics" program (www.OptimumAnabolics.com), I actually include a potent post-workout regimen of around 200 grams of high glycemic carbs and 20-30 grams of health fats to kickstart a mass-building hormone release. It works!

Before Bed 

You're about to enter another long period of fasting at bedtime, but it's also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage. 

To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time. 

* * * TOP DIET TIP * * * 

Ok, it's time for my promised “Top Secret” Pre-Workout Power Potion Recipe that will give you everything you need to turbo-charge your workouts while providing a ready source of amino acids to avoid muscle loss and begin the growth process. 

Follow the directions on the next page and consume this mixture about 1-2 hours before your workout … 

The “Muscle Nerd's” Top Secret Pre-Workout Power Potion 

Ingredient 1: 1.5 cups Skim Milk 

Milk is probably one of the most overlooked supplements there is! It's loaded with both fast-digesting (whey) and slow-digesting (casein) proteins for a steady supply of amino acids...and it's been proven in research to be a powerful growth hormone releaser! 

Ingredient 2: ½ Frozen "Slightly Green" Banana 

Ripe bananas have more sugar content than bananas that are still slightly green and will result in more of a quick "sugar rush" instead of supplying long term energy to power through your workout. Grab a bunch of "slightly green" bananas at your local supermarket, peel them all, and place them in a plastic bag in your freezer to break up and add to your protein blender drinks as desired. 

Ingredient 3: 2 Tbsp Natural Peanut Butter 

"Natural" peanut butter ( NOT the commercial hydrogenated garbage!) is loaded with mono-unsaturated fats…perfect for helping you raise your body's testosterone levels for increased muscle mass and rapid fat burning. Look for a product that ONLY lists " Peanuts " and " Salt " on the list of ingredients. 

Ingredient 4: ½ Cup Raw Oat Bran or Uncooked Oatmeal 

Raw oat bran, like oatmeal, is a complex carbohydrate that is ideal for supplying tons of sustained energy for your workouts… AND the rest of the day. 

Its finer texture makes is a better option for blender drinks, but if you only have access to oatmeal, make sure you put the dry oatmeal alone in the blender first and give it a few seconds on "high" to break it up a bit more. 

Ingredient 5: ½ Scoop Vanilla Whey Protein 

In addition to the casein protein from the milk, whey protein will provide you with additional, ready-to-deliver amino acids that will provide your muscles with a "jump start" on the recovery process. 

Vanilla flavored powder seems to go best with this drink but chocolate flavored is another great option! 

Directions: Ok…this is pretty self-explanatory, but here goes… 

Add the first 4 ingredients in the order listed and blend on "High" for about 15 seconds. While it's still blending, open the top and add the protein powder . Blend for another 5 seconds…stop… drink…wipe the "smoothie mustache" off your face...and enjoy your workout!

The Great Protein Lie!

By The Muscle Nerd, Jeff Anderson.

Protein supplements are a staple in any bodybuilder's supplement arsenal.

Depending upon who you listen to, you'll get different answers for "how much protein" you should consume in order to build muscle.

Bodybuilding magazines and supplement manufacturers tell you you should consume at least "2 grams of protein per pound of body weight" because you need all that protein to recover from your workouts and increase muscle mass.

But are they blowing these dosages way out of proportion?

I mean, supplement companies who promote massive dosages (I've seen up to 5g/lb of body weight!) couldn't POSSIBLY be trying to get you to consume more of their product so you'll go and buy another tub, right?

Fact is, I've caught a LOT of hell over the years from so called "experts" for my statements in my Optimum Anabolics (www.OptimumAnabolics.com) program where I've said that the body CAN'T use more than 20-30g per meal.

Well a recent study looked at just how much protein is "enough" and how much is "too much".

Protein Study: How Much Protein Should You Consume?

A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.

* Og: The "control" group
* 5g
* 10g
* 20g
* or 40g

Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!

The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.

Even in Optimum Anabolics, I recommend way less protein than most people take in (1.17g/lb of LEAN body weight) with about 25% of your daily protein requirement taken IMMEDIATELY after training.

By not consuming "too much" protein, your body can focus on burning FAT for fuel instead of the excess protein which is why OA is considered more of a "build and burn" bodybuilding program.

So stop overdosing on protein, will you?

Consume about 20g in 5 meals throughout the day and add a separate 30-40g serving immediately after your workouts to ensure full muscle-protein synthesis when you need it the most.

Quick Bicep Exercise Tip For Better Contraction!

By The Muscle Nerd, Jeff Anderson.

Who doesn't want BIGGER BICEPS, right?

And you know that BARBELL CURLS are a powerful mass-builder for your arms, don't you?

Well you know I'm a stickler for the big no-no's I see everyone doing in the gym with their curls...
...not using a full range of motion
...flopping their body all over the place to cheat the bar up
...too much reliance on the "EZ Curl Bar"

But here's a neat little trick that you may find brings you a better "peak contraction" to really burn those bicep fibers...

Quick Bodybuilding Tip: Bicep Burner Thumb Trick!

First, you'll use this "technique" with a STRAIGHT BAR only (forget the EZ Curl bar)!

The whole foundation of this is to get maximum "supination" which is necessary to complete the range of motion for your curls.

This is easy to do with dumbbells because you can twist the weights at the top of the curl.

You see, the further you can bring your pinky pointing in toward your working shoulder, the better contraction you'll get in the peak bicep contraction.

You don't get this supination very much with the big mass-building BARBELL CURL though because you can't really "twist" your wrists to get your pinkies in the right position.

But this will help...

Instead of wrapping your thumb around the straight bar, use a "thumbless grip" where your thumb is on the same side as your fingers!

You'll find that at the "top" position, your pinkies are now slightly higher than they would be if you had your thumb wrapped around the bar.

This will help you get better supination and a better peak contraction!

PLUS, it forces you to use your forearm muscles more as you have to grip the bar harder in order to keep it in your hands.

Just a nice little "bonus"!

Give this puppy a try on your next "Arms Day" and see how it works for you!

4 Beginner Bodybuilding Wake Up Calls

By The Muscle Nerd, Jeff Anderson. 

In This Beginner Bodybuilding Article: Riiiiiiiiiiiinnnnnngggggg! This is your friendly "wake up call" to STOP making these common training mistakes! Why Letterman and Leno are out to sabbotage your muscle growth...and the simple rule you must follow if you're really dedicated to building muscle. Are they laughing at you behind your back at the gym? Here's how to stop it in its tracks!

So you’ve seen one too many Men’s Health fitness models and decided that it was time to start your own quest for a ripped six-pack, eh? 

Well being a beginner bodybuilder requires a conscious step back to build the proper foundation to your training program before following the more advanced tricks you’ll find floating around the muscle mags and web.

So where does one turn without the steroid-driven wisdom of the super giants of the stage?

Relax. I have got just the advice for you to start packing some serious muscle on your frame…

Beginner Bodybuilding Wake-Up Call #1: Reality Check

First let’s start with a reality check…

Do NOT expect to miraculously start looking ripped after a week. 

Even with great genetics, you can’t change Mother Nature and your body is only capable of building so much muscle at a time…despite what the supplement ads may say.

Bodybuilding, especially beginner bodybuilding, requires time, discipline and consistency. 

However, the good news is that the first couple of months will be the most exciting for you because this will be the time when you make the most visual gains to your body. 

Shoot for .5 to 1 lb of lean muscle growth per week and you’ll be doing just fine.

Beginner Bodybuilding Wake-Up Call #2: Rest, Relax, Recover…and GROW!

Contrary to what most beginner bodybuilders believe, your muscles don’t grow while you’re ripping them apart in the gym. 

The muscle fibers you’ve spent so much time pulverizing on the bench only get bigger when you’ve given them time to recover and grow in anticipation for the next “attack”.

Getting plenty of rest and a good 7-8 hours of sleep will help your body make the changes you’re looking for…especially since this is when you have your greatest release of natural growth hormones to help with the bulking up!

Beginner Bodybuilding Wake-Up Call #3: Check Your Ego At The Gym Door

Look, everyone started out somewhere. 

So don’t feel you have to impress any of the no-necks at your local sweatbox simply because you think they’re constantly watching you and giggling under their breath. 

They’re not.

But I’ll tell you what IS funny…

Watching beginner bodybuilders (and yes…even so called “experienced” lifters) flopping around like a hooked bass lifting too much weight on the bar and having to “cheat” on correct form to get the weight up.

Start at a low enough weight to get a full range of your muscle’s motion and use perfect form. 

You’ll be rewarded with respect from the other guys around you…and consistent muscle growth the other “fish” won’t see.

Beginner Bodybuilding Wake-Up Call #4: The BASICS Still Work The Best!

Don’t get caught up in trying out some of the complicated exercises you see as filler in some of the muscle mags. 

Standing on your head while balancing a dumbbell with one hand and a yoga instructor with the other while whistling the them to Rocky isn’t some ancient secret for massive muscle growth.

Beginner bodybuilders should stick with basic compound exercises (exercises that use more than one joint movement) to build the most muscle in the least amount of time.

Here are a few to get you started:

Curls

Bench Press

Squats

Pull Ups

Chin Ups

There are variations on all of these exercises so feel free to experiment with them as you gain experience. Just be careful not to get too carried away in your beginner bodybuilding workout at first. Start slow and listen to your body and how it’s responding. 

In no time, you’ll be the expert everyone else will turn to when their routines stop bringing them the gains they were expecting.