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The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're notlower weights very slowly, to keep the
sure the best way to work out, and don't wantmaximum  tension  while  lowering  weights!
to pay for a personal trainer who may not
really know what he's talking about? Already
an experienced weight lifter, but aren't
getting the results you want? Read on forBut we can take that discovery one step
the best tips for working out if you have afurther for ultimate results. Skip the
full gym facility, and the secret to extremeconcentric motion because it's holding you
muscle  growth.back! If you're only working out with weights
that you can lift concentrically, you're not
using the maximum power possible in your
muscles.
Before  and  After
You should always warm up before lifting any
weights. This means a light jog or otherWarning: the majority of muscle injuries
low-impact activity that will raise yourhappen during the eccentric phase of motion,
heart rate and raise your core temperature byand by trying this exercise, you are exposing
a few degrees. This should last at least 5yourself  to  risk  of injury. So be careful.
minutes, preferably 10 or more. After this,
you should do joint rotations. This is not a
stretch, it is preparing the joint for work
by encouraging blood flow. Then, do theYou absolutely need a spotter for this,
resistance training. At the end, stretch allbecause you will need help to raise the
of the joints you have worked that day.weight. Load a bar with a bit more than you
Studies have shown that stretching beforecan lift. (If you can do 3 curls with 100
weight training actually reduces the muscle'slbs, load the bar with 120 lbs.) With the
capacity, and does not prevent injury as washelp of your spotter, raise the bar to the
previously thought. Stretching after the worktop position of a bicep curl. Both of you
out will protect the joint and preventwill likely have to work a bit at this. Then,
cramping.as slowly as you can, lower the weight to the
normal starting position of the curl, with
your bicep at full extension. This should
take about 3-5 seconds. If your muscle goes
After working out you will also need anslack or you drop the weight, you've put on
increased intake of protein because that istoo much weight. But if you've got the right
what  muscles  are  made  of.amount, you should feel a burn like never
before. After recovering for 2 minutes, you
may want to do a second rep/set... aim for 3
if you can, but if your muscle is still
Length  of  Timeburning and feels weak after two minutes, go
on  to  a  different  muscle  group.
The resistance training part of your workout
should not last longer than one hour. After a
warm up, your body is in an anabolic state,
meaning that it is ready to "build up" orAnd that's it. One rep per set, 1-3 sets.
repair any damage you do to it by runningOne controlled eccentric rep will stimulate
hard or doing other hard work. However, afteryour muscle to grow more than 3 sets of 10
45 minutes or so (again, this varies byreps because you're using the maximum
individual), your body goes into a catabolicoverload  possible.
state, meaning that your body is ready to
"break down" or eliminate anything that may
threaten your survival. Entering a catabolic
state is good for breaking down body fat andWhy? Muscle overload is key to adaptation.
eliminating lactic acid from your muscles,When you're using the absolute peak muscular
but other tissues are equally damaged byoutput, it doesn't have to last long. And
being in a catabolic state. You should besince the peak is only possible during
mostly concerned about your kidneys and youreccentric contractions, only do eccentric
muscle fibers that will be compromised if youcontractions.
continue to push yourself. I repeat:
working out for more than one hour will hurt
your  muscles,  not  help  them.
I feel obliged to repeat the warning: always
use a spotter, and only use weights that you
can manage. If you are working out for the
The  Isotonic  Workoutfirst time, get used to good form by doing
traditional isotonics, and learn how much you
Isotonics is a fancy word for whatcan usually lift to determine your baseline.
traditional bodybuilders do: contract theAlso, some exercises are more dangerous to do
muscle in order to move a load. In othereccentrically because the bar will fall on
words,  lifting  and  lowering  weights.you if you go slack: bench-press, squats,
military press, etc. For those exercises,
use a "Smith Machine" where the bar travels
on vertical tracks, and you can set safety
As for the weight training itself, freemeasures to keep the bar from falling below a
weights are excellent because they make yourcertain  height.
body balance while lifting them. However,
many people prefer nautilus machines for
exactly the same reason: they feel safer not
having to balance the weight. I will not giveHydration
you weights, sets and reps to do, because
there are a myriad of sources of routinesAlways remember while doing resistance
written by all sorts of experts. I recommendtraining that water is your best friend.
you experiment with various programs, becauseDrinking water will keep you from
although all muscles fundamentally work thedehydrating, will keep your energy high, will
same, everyone has different levels ofencourage your body to cycle water and fluids
hormones, different metabolism, and differentthroughout your body, and keep your joints
levels of comfort. Pick up the latest fitnesshealthy while exercising. The main cause of
magazine of your choice for current workmuscle cramps is insufficient hydration. For
outs.more information on the importance of Water,
read  the  article  all  about it on my site.
The key to remember when following a routine
is this: If you are told to do 10 reps for 3Caution
sets, this means that you should select a
weight that allows you to do only 10 in aFor the beginner: start easy. Start at your
row, but not 11. You will feel tired atcore and move outwards. Work big muscles
around 6, maybe shake a little at 8, and justbefore small muscles. Fat burning happens
pump out the 10th rep with no energy left tomost in the largest muscles (legs and back),
do even one more. If you can do 11, then youso encouraging them to grow will give you the
shouldn't stop just because your routine saysfastest fat-loss results. After your first
10. Do the 11th and 12th if you can, knowingworkout, you will be sore. It would be best
that you should be using slightly more weightto avoid going to your full overload
the next time. At the end of each set, restpotential the first week, to allow your
for about 2 minutes (unless your workoutjoints time to adjust to your new activity.
specifies something else) and then do yourHowever, soon you will see growth, and best
next  set.of  all,  you'll  see  the fat start to melt.
The  Eccentric  ContractionThe second-best resistance training (after
eccentric contractions) does not even require
Most people who write workout routinesweights, so you can do it at home without a
emphasize that you lower the weight slowergym membership. Read my article on the
than you raised it. This is partly forWeightless Workout on my site.David "Mr.
safety. But there is a big secret! But beforeWeightless" McCormick is the founder of
getting to that, let's back-up a little.Weightless Products, where you can learn to
Concentric motion is flexing the muscle tosculpt your body to look like a superhero.
SHORTEN it under load, and Eccentric motionIn his series of articles, he covers
is flexing the muscle while LENGTHENING iteverything every man needs to know to lose
under load. As your arm moves up in a bicepweight fast and keep burning fat. There are
curl, that is concentric, as your arm movesno banners, no pop-up ads, no need to sign
down, eccentric. Here is the secret: Yourup, all articles are available in full for
muscle can create more power in eccentricFREE.
motions than in concentric ones. So always



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