Intravol-MuscleTech Intra-Workout Musclebuilding Formula increases strength and power. It builds more muscle during your workouts. Enhances performance and accelerates recovery.

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The clinical trials have it! SuperPump250 has been developed through extensive research and has been shown in independent laboratory testing to promote explosive increases in lean mass and muscle size in your very first workout! SuperPump250 has also been shown to illicit a simultaneous reduction in unwanted body fat! In one fell swoop, Gaspari Nutrition has made all other nitric oxide and creatine supplements obsolete. Thanks to a precise formulation of ingredients designed to enhance anabolic signaling and nutrient delivery, SuperPump250 delivers skin-tearing pumps, road-map vascularity and incredible, explosive workouts!* Picture may be of different size or flavor

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Gaining mass for hardgainers is difficult as the hardgainer label of course suggests! Many skinny guys who since they have found out about this term will wear it like an albatross around their neck though as they struggle through their gym sessions only to watch their weight stay the same week after week.

This does not have to be the case though as a hard gainer is not a no gainer. You just need to know how to apply some rules to your weight gain plan that you adhere to with the knowledge of how a skinny guys body works compared to other guys.

Rule 1. Intensity is King

While you may feel there is a lot out of your control when it comes to body building as your genetics play a major part in what shapes your body. You can take control of how you workout and this is vitally important to gaining mass for hardgainers. You muscles only grow when you push them hard, you need to give them a reason to grow and the only reason they will want to grow is when you show them you need to have bigger muscles because you are lifting to your absolute limit.

Every trip to the gym has to be intense. You need to be focused and you need to lift heavy not light no matter how you feel. You need to push yourself to the limit on all of your muscle groups because this is the only thing that sparks muscle growth in ALL of your muscle fibers. If you are not putting 100% in every time you hit the gym you do not deserve to get the body of your dreams and you will continue dreaming it not living it!

Rule 2. Eat Like a Machine

Your body needs fuel and your metabolism as a skinny guy hardgainer is always in high gear burning that energy at a fast rate. This means that you need to refuel often and with a lot more food than you would usually eat. If we continue the analogy of your body being a machine you also must think about what fuel you are putting in, are you refueling some crappy old car you don’t care about or are you gaining mass so you can see your body as a sexy new sports car?

Feed your body only the best nutritious foods and get rid of the garbage you used to eat. Healthy foods full of calories, protein and carbs are what you need to build mass. If you want a ripped figure you have to build the muscle first and then trim down. Build that muscle and eat like a machine!

Rule 3. Measurements of Success

To succeed in building lean muscle mass you cannot just try a few different things and hope one sticks. You cannot know if you really are getting stronger by watching your blood swollen muscles after a workout. The only way you will KNOW you are getting stronger and gaining mass for hardgainers and doing it right is if you keep track of things.

Write down exactly how much you lifted per exercise, write down what your recovery time was and then increase it each gym session by at least one thing. Add an extra rep, put another weight on, reduce your recovery time between sets. You must get better and increase your load in what is called progressive overload or you will plateau at a certain point end never advance.

By following these basic rules on gaining mass for hardgainers you can drop that term in favor of something more motivating like gradual gainer or slow gainer but not HARD gainer because you WILL start building muscle mass. IF you want to know how to put these tips into overdrive and blow the hard part out of the water and just become a gainer click below to discover the skinny guy’s secret weapon to muscle building.

James Mclain – About the Author:

Hardgainers Build Muscle Fast! Find out how!
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For many bodybuilders, developing big, muscular calves is a challenge. They find that calf training is arduous, frustrating and unproductive. Of course, there are some genetically gifted individuals that have naturally big calves and don’t need to train them hard. However, if you’re reading this article, that’s probably not you. If you’re typical, then you’re probably wondering why your traditional calf training has failed and why you haven’t been able to build huge, diamond-shaped calves like the pro bodybuilders. Well, I’ll give you four reasons.

Of course, I don’t know how you train. Therefore, some of the reasons I’ll be giving may not apply to you. However, you’ll probably see a little (or a lot) of truth in each of the following reasons.

1. Using The Wrong Repetition Range – If you’re training your calves in the traditional 8-12 repetition range, then you’re only stimulating your Fast Twitch muscle fibers and ignoring the Slow Twitch muscle fibers. The calf muscle group is composed of two major muscles – the Soleus and the Gastrocnemius. The Soleus, which is about 60% of your total calf mass, is composed of 80-90% Slow Twitch fiber.

Slow Twitch muscle fibers respond better to higher repetitions in the 20-100 range. The Gastrocnemius is composed of approximately 50% Fast Twitch and 50% Slow Twitch muscle fibers. Therefore, the Gastrocnemius can be trained best by incorporating half the training in the 8-20 repetition range and the other half in the 20-100 repetition range.

Therefore, to thoroughly stimulate your calf muscles to grow, use both repetition ranges as mentioned above.

2. Range of Motion Is Too Short – Often, I see bodybuilders using a very short range of motion while training their calves. Usually, this range is 1-2 inches, when it could easily be double that range. All calf raises should start from an extreme deep stretch at the bottom and finish with a peak contraction position at the top of the movement.

The full range of motion gives you more “time under tension”. The longer a muscle is under tension, the higher the stimulation. This additional stimulation will induce more muscle fiber growth.

3. Lack of Variation In Routine – The calves are a dense, tough muscle group that’s designed to withstand activities such as standing, jumping, walking, jogging, running, or sprinting. The calf muscles are designed to handle heavy endurance activities without fatiguing. The calves also become accustomed to the same training routine and will cease to grow.

To stimulate more calf muscle growth, you must “keep the muscles” guessing. This means using different calf exercises such as Standing Calf Raises, Seated Calf Raises, Toe Presses on Leg Press Machine, Donkey Calf Raises every workout. In addition, you must different exercise techniques besides Straight Sets such as Rest-Pause Sets and Drop Sets. And, of course, you must vary your repetition ranges as discussed above in Item 1.

4. Lack of Flexibility – During our daily activities, our calves rarely experience a full range of motion. As a result, the muscles, joints, and tendons become less flexible. To increase your calf flexibility, deep stretching must be done after each calf raise set. Stretch the calves for 30-60 seconds. The increased flexibility will improve your range of motion.

You don’t need to be a victim of these reasons. Go to my website for a FREE report and get more information on advanced calf training to learn how to overcome your previous calf training failures.

Jeffry Robinson is a NSCA Certified Personal Trainer specializing in muscle building, fat loss and fitness consulting. With over 40 years of bodybuilding experience and his in-depth knowledge of physiology, anatomy and muscle building principles, he has developed new and revolutionary information products for bodybuilders. Bodybuilding articles and free bodybuilding reports can be found at his website at:

http://www.optimummuscledev.com.

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If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4 workouts – and I guarantee it. This is a high intensity bodybuilding workout for advanced bodybuilders only. (Beginners don’t even think about it…)

Considering I’m on a calorie deficit in a cutting phase, I’m especially impressed with the increase in my chest size and development after 3 workouts. You’re not going to gain much if any muscular body weight if you are in a caloric deficit, but NO DOUBT, you can improve the development of a muscle group even while cutting up. This is a perfect example. I’m going to return to this program again for sure on my next mass phase. This program is called…

Multi-Angular Rest Pause With Pump Finisher

Here’s how it works. You select two exercises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. Thats the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline.

For exercise two (dessert), I chose an isolation exercise for a pump finisher, and it changes with every workout.

Here’s the sequence:

A1 Incline Dumbbell Press – steep incline – about 65-70 degrees
6 reps
rest 10 seconds

A2 Incline Dumbbell Press – medium (regular) incline – about 45 degress
6 reps
10 seconds

A3 Incline Dumbbell Press – low incline – about 20-25 degrees
6 reps
10 seconds rest

A4 Dumbbell Press – flat bench
6 reps

Now rest 2 – 3 minutes.

That’s one “set.” Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake.

Yes… that was round ONE. Now do it two more times.

Note: It helps a lot if you have a training partner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumbersome.

For poundage, youre going to have to go MUCH lighter than usual. Although I don’t train heavy pecs anymore, last time I did, I was doing 6 reps with 125s on the incline. So for this program I took about 50-60% of that; 70 lbs on workout 1, 75 lbs on workout 2,and 80 lbs on workout 3. On the last one, I had to drop to the 75s to finish all 3 rounds and even then I needed some forced reps towards the end.

You may need to decrease the weight on the 2nd or 3rd round, but if at all humanly possible, do NOT reduce the weight during each round. Doing all four angles at the same poundage is the whole idea.

What may happen, especially if you even slightly overestimated your starting poundage, is that reps may drop with each angle change within a round. First angle – 6 reps is easy. second angle, a little harder, but still no problem. Third angle, you might only squeeze out 5 reps or hit honest failure on the 6th rep. 4th angle (flat), you might hit total failure on the 4th or 5th rep.

Now this is also where a training partner comes in. This routine should not be attempted without a spotter. Sorry, but you are a dork if you try to do this without a spotter. This program causes HONEST muscle failure (I’ll explain that in more detail shortly), so you need the spotter for safety, but moreover, you will need a spotter’s assistance to complete forced reps, at least on the final round or two, if not the first round. In general, forced reps should not be overused, but they play an important part of this program.

Ok, where were we? Oh yeah, you just finished your 3rd round. You might be finished! Yeah. some people will be DONE, KAPUT, ZONKED, BONKED, NUKED, GAME OVER, after 3 rounds of that (think about it – that was 12 sets, disguised as 3 sets!) However, for those who want the full course…. come with me and lets finish off those pecs with the pump (oh, you thought were already pumped… heh.. just wait…you’ll see what a pump is!)

The second exercise (exercise B) is going to be an isolation exercise.. ie., DB flye, cable crossover, machine flye (pec deck), etc., and you will perform 20-25 reps, non stop in piston-like fashion. use a steady quick tempo, but not so fast that you use momentum.

This isolation /pump exercise will change with every workout:

B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps

B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps

That’s it! That’s the whole program. Three rounds of multi-angular rest pause, then finish your workout with 2-3 sets of 25 reps on a pumping, isolation movement.

This routine is performed within a standard bodybuilding type of split, so it should be done once in 5-7 days, no more. You would probably do another body part after chest,such as biceps or triceps, depending on how you organize your split routine.

I would recommend advanced bodybuilders use this program a couple times a year if and when they need a boost in chest development. This is not the type of program you would use all the time. You would burn out and overtrain.

There’s one more very important part of this routine – progression.

On the Incline Dumbbell Presses, you will increase the poundage with every workout. Keep in mind, you will not be able to complete all 3 rounds at all 4 angles for 6 unassisted reps. Its going to get harder each time, even as you get stronger. You may have to use a spotter more with each progressing workout. You may also find that on workout 1 or workout 2, you can complete all 3 rounds with the same dumbbells, but on workout 3, by the 2nd or 3rd round, you have to drop the weight or you’ll barely be getting 2 or 3 reps.

Now let me re-emphasize the importance of a spotter. Theres something thats going to happen when you do this routine that does not happen often. You will hit what my training partner and I call “HONEST FAILURE.” This means that your muscles literally fail, or give out right underneath you. Mind you, this is not something you would usually aim for, but that’s just the nature of this program and this is only a 4-workout high intensity “shock” type of routine.

When I say your muscles will give out, I mean that literally. On the last rep or two of 3rd or 4th angle, of the 2nd or 3rd round, your arms may literally buckle underneath you. That’s honest failure.

You see, there are several types of failure… First there is “sissy failure”.. that’s when there is a lactic acid burn or a fatigue in the muscle (you’re tired) and because it hurts or youre tired, that causes you to stop. Thats sissy failure (sarcasm).

Then you have positive failure. This is where you can no longer push the weight up in a concentric motion, but you are still able to lower the weight and exert an upward force against the weight. For example, you’re bench pressing and you hit the “sticking point,” but you are holding that bar at the sticking point (its not coming back down), and you’re still exerting force to push the bar upward, but the bar simply isn’t moving up!

Then you have honest failure. This is where the muscle simply gives out.. it buckles. you have reached concentric and eccentric failure. This type of failiure is rarely discussed. In fact I don’t recall anyone ever writing about it except for Arthur Jones and Ellington darden and the rest of the High Intensity Training (HIT) camp.

Rarely does any bodybuilder tread in this territory, and for good reason, as it is really not necessary and can be dangerous for anyone but a veteran who knows what the heck he is doing – and all the kidding aside for a moment, Im serious about this. Its no joke if your chest and arms give out from underneath you and you dump a 70 or 80 pound dumbbell on your face. (you do like your teeth, don’t you?)

However, as a technique you use on rare occasion for a shock routine that breaks through progress plateaus, that untrodden territory is there… for those who dare. There is something about this particular program (multi angular rest pause) that takes you there. You’ve been warned! Train hard, but be safe!

Now, go out there and get jacked!

Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
www.BurnTheFat.com

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The world’s first and only pre-workout supplement that produces immediate results in energy, size, strength, pumps, performance, mental focus, and training intensity. You will literally see and feel it working within minutes of taking it! Training Energy, Motivation and Intensity; Mental Alertness and Focus; Muscle Fullness, Vascularity and Pumps; Strength, Power, Endurance and Work Capacity; Resistance to Muscle Fatigue; Blood Flow and Delivery of Oxygen and Nutrients to Muscle Tissue; Healthy Nitric Oxide (N.O.) Levels; muscle Carnosine Content; Hydrogen Ion (H+) Buffering; Anaerobic Working Capacity of Muscle Tissue; Creatine Absorption, Transport and Bioavalability.* Picture may be of different size or flavor

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Review

From NSCA Bulletin…is a great book for the beginner weightlifter; for the professional it may make a good library addition.From NSCA-lift.orgThe author also gives real world advice based on years of experience that are very helpful.From ECA NewsAn easy read and a good reference.

Get into the weight room! In Weight Training Fundamentals you learn by doing. Sequential instructions and accompanying photographs guide you to perform the basic exercise techniques that will tone and strengthen your muscles. Weight Training Fundamentals features the following: · Exercises for each major muscle group, including the chest, back, abs, arms, and legs · Easy-to-follow instructions and sample programs to get you started right away · Clear explanations and applications of weight training principles Weight Training Fundamentals is a better way to learn the basics safely, effectively, and in less time. With this book, you’ll be expe (more…)

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While some products may cause the excitation you need to get motivated to get into the gym and move weight around, but unless you also have some “energy in the tank” you’re not going to perform your best.Yet, with USPlabs Jack3d, you’ll not only have to force yourself to get out of the gym, but you’ll get more repetitions in while you’re there. More repetitions will ultimately lead to more muscle mass.USPlabs Jack3d has a precise blend of compounds that will not only get you flying through your workouts like a mad man, but will allow you to have hours upon hours of energy without a harsh crash at the end. In essence, this product hits both angles, allowing you to increase strength, power, focus and stamina, while providing the motivation to get into the gym. The end result is better performance in the gym and ultimately, more muscle mass.* Picture may be of different size or flavor

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AdiStar Weightlifting Shoe blend centuries old technology with modern amenities the wooden wedge in the heel gives uncompromising stability, while the PU-coated leather in the midfoot and forefoot areas offer a durable form-

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Review

Having been an international-level athlete, coach and judge, Arthur Drechsler brings a wealth of experience and love to this book. Is it possible that too much love and experience went into this book? At over 400,000 words it’s tempting to think so,but the book’s depth of coverage isn’t a fault. It’s the text’s development and execution that are suspect here. The book is “encyclopedic,” but only in the sense that it attempts to cover every aspect of the sport of Olympic-style weightlifting (It does not run through an alphabetized list of concepts and terms.).The editors at A is A, in their zeal to publish an “instant classic” (their own Words), failed to reign in Drechsler’s prose (a good copyeditor should have lost 10,000 words) or focus Drechsler on one task (he could have written an encyclopedia and a training guide). Instead, the segment of the audience looking for a reference has to do a lot of sifting to get at the nuggets of information they want (the inde (more…)

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