I have 3 big workout mistakes I wanted to share with you today. They come from Men’s Health magazine writer Craig Ballantyne.
I fell they are very important in regards to getting you through the holidays without any weight gain.
When it comes to burning fat over the holidays, many people make 3 big mistakes with their [...]
By Dr. Kareem F. Samhouri, CSCS, HFS
Neuro Metabolic Fat Loss Expert
Your body is programmed to hold onto fat.
You’ve designed it that way… I did the same thing, once.
Now, it’s time to break the cycle. Your body needs to understand that it’s time to shape itself, shed fat, and build muscle. Your body needs to increase [...]
Diet is a key factor when it comes to gaining muscle mass. Calories are definitely needed to support this growth, but some people do respond better to a macro-nutrient mix.
While protein should stay relatively constant at 1 gram to 1.5 grams per pound, the carbohydrate and fat calories can be shifted around.
If you’ve been trying [...]
If you’ve been on a full-body type of program with a setup of 3 sets of 6 reps or 4 sets of 5 reps as your exercises, consider adding more volume.
While some men won’t gain weight because they are adding too much volume, others will.
Try moving this up to 8 sets of 8 reps or [...]
When it comes to steps to take when you plateau, there are multiple ways to make small alterations to a single exercise to deliver big results.
For example, consider using pauses to increase the difficulty of an exercise. With bicep curls, curl the weight all the way up; begin lowering it until you are at the [...]
As with the pause insertion idea, another step you can take when you plateau is to alter the tempo at which you complete the exercise within a given set.
For example, begin your squat set with 3-5 reps where you use a 3-2-3 tempo (three seconds to lower, a two-second pause, three seconds to rise), and [...]
If you’ve been training within the 6-8 rep range for the last few months, think about moving this up to the 10-15 range.
While 6-8 is generally what is recommended (especially as far as strength gains go), 10-15 is within the range for hypertrophy. Your body might need to increase the size of the muscle tissue, [...]