The Dangerous Secret of Extreme Muscle Growth

You've decided to join a gym, but you're not sure theconcentric ones. So always lower weights very slowly,
best way to work out, and don't want to pay for ato keep the maximum tension while lowering weights!
personal trainer who may not really know what he's
talking about? Already an experienced weight lifter, butBut we can take that discovery one step further for
aren't getting the results you want? Read on for theultimate results. Skip the concentric motion because it's
best tips for working out if you have a full gym facility,holding you back! If you're only working out with
and the secret to extreme muscle growth.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 anyWarning: the majority of muscle injuries happen during
weights. This means a light jog or other low-impactthe eccentric phase of motion, and by trying this
activity that will raise your heart rate and raise yourexercise, you are exposing yourself to risk of injury. So
core temperature by a few degrees. This should lastbe careful.
at least 5 minutes, preferably 10 or more. After this,
you should do joint rotations. This is not a stretch, it isYou absolutely need a spotter for this, because you
preparing the joint for work by encouraging blood flow.will need help to raise the weight. Load a bar with a bit
Then, do the resistance training. At the end, stretch allmore than you can lift. (If you can do 3 curls with 100
of the joints you have worked that day. Studies havelbs, load the bar with 120 lbs.) With the help of your
shown that stretching before weight training actuallyspotter, raise the bar to the top position of a bicep curl.
reduces the muscle's capacity, and does not preventBoth of you will likely have to work a bit at this. Then,
injury as was previously thought. Stretching after theas slowly as you can, lower the weight to the normal
work out will protect the joint and prevent cramping.starting position of the curl, with your bicep at full
extension. This should take about 3-5 seconds. If your
After working out you will also need an increasedmuscle goes slack or you drop the weight, you've put
intake of protein because that is what muscles areon too much weight. But if you've got the right amount,
made of.you should feel a burn like never before. After
recovering for 2 minutes, you may want to do a
Length of Timesecond rep/set... aim for 3 if you can, but if your
The resistance training part of your workout shouldmuscle is still burning and feels weak after two
not last longer than one hour. After a warm up, yourminutes, go on to a different muscle group.
body is in an anabolic state, meaning that it is ready to
"build up" or repair any damage you do to it by runningAnd that's it. One rep per set, 1-3 sets. One controlled
hard or doing other hard work. However, after 45eccentric rep will stimulate your muscle to grow more
minutes or so (again, this varies by individual), yourthan 3 sets of 10 reps because you're using the
body goes into a catabolic state, meaning that yourmaximum overload possible.
body is ready to "break down" or eliminate anything
that may threaten your survival. Entering a catabolicWhy? Muscle overload is key to adaptation. When
state is good for breaking down body fat andyou're using the absolute peak muscular output, it
eliminating lactic acid from your muscles, but otherdoesn't have to last long. And since the peak is only
tissues are equally damaged by being in a catabolicpossible during eccentric contractions, only do eccentric
state. You should be mostly concerned about yourcontractions.
kidneys and your muscle fibers that will be
compromised if you continue to push yourself. I repeat:I feel obliged to repeat the warning: always use a
working out for more than one hour will hurt yourspotter, and only use weights that you can manage. If
muscles, not help them.you are working out for the first time, get used to
good form by doing traditional isotonics, and learn how
The Isotonic Workoutmuch you can usually lift to determine your baseline.
Isotonics is a fancy word for what traditionalAlso, some exercises are more dangerous to do
bodybuilders do: contract the muscle in order to moveeccentrically because the bar will fall on you if you go
a load. In other words, lifting and lowering weights.slack: bench-press, squats, military press, etc. For those
exercises, use a "Smith Machine" where the bar
As for the weight training itself, free weights aretravels on vertical tracks, and you can set safety
excellent because they make your body balance whilemeasures to keep the bar from falling below a certain
lifting them. However, many people prefer nautilusheight.
machines for exactly the same reason: they feel safer
not having to balance the weight. I will not give youHydration
weights, sets and reps to do, because there are aAlways remember while doing resistance training that
myriad of sources of routines written by all sorts ofwater is your best friend. Drinking water will keep you
experts. I recommend you experiment with variousfrom dehydrating, will keep your energy high, will
programs, because although all muscles fundamentallyencourage your body to cycle water and fluids
work the same, everyone has different levels ofthroughout your body, and keep your joints healthy
hormones, different metabolism, and different levels ofwhile exercising. The main cause of muscle cramps is
comfort. Pick up the latest fitness magazine of yourinsufficient hydration. For more information on the
choice for current work outs.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 3 sets, this means thatCaution
you should select a weight that allows you to do onlyFor the beginner: start easy. Start at your core and
10 in a row, but not 11. You will feel tired at around 6,move outwards. Work big muscles before small
maybe shake a little at 8, and just pump out the 10thmuscles. Fat burning happens most in the largest
rep with no energy left to do even one more. If youmuscles (legs and back), so encouraging them to grow
can do 11, then you shouldn't stop just because yourwill give you the fastest fat-loss results. After your first
routine says 10. Do the 11th and 12th if you can,workout, you will be sore. It would be best to avoid
knowing that you should be using slightly more weightgoing to your full overload potential the first week, to
the next time. At the end of each set, rest for about 2allow your joints time to adjust to your new activity.
minutes (unless your workout specifies something else)However, soon you will see growth, and best of all,
and then do your next set.you'll see the fat start to melt.
The Eccentric ContractionThe second-best resistance training (after eccentric
Most people who write workout routines emphasizecontractions) does not even require weights, so you
that you lower the weight slower than you raised it.can do it at home without a gym membership. Read
This is partly for safety. But there is a big secret! Butmy article on the Weightless Workout on my site.David
before getting to that, let's back-up a little. Concentric"Mr. Weightless" McCormick is the founder of
motion is flexing the muscle to SHORTEN it under load,Weightless Products, where you can learn to sculpt
and Eccentric motion is flexing the muscle whileyour body to look like a superhero. In his series of
LENGTHENING it under load. As your arm moves uparticles, he covers everything every man needs to
in a bicep curl, that is concentric, as your arm movesknow to lose weight fast and keep burning fat. There
down, eccentric. Here is the secret: Your muscle canare no banners, no pop-up ads, no need to sign up, all
create more power in eccentric motions than inarticles are available in full for FREE.