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Mission Accountability Update: Week 7

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Today is another update regarding my progress. As my readers are aware, I have been changing up my training and nutrition and have some goals (not yet made public) that I am working on. So far, things have been going very well.

After 3 weeks of changing things up completely, I am down 17 lbs. on the scale and close to 6% body fat. Things are going in the right direction and I am very pleased. The hard work has been paying off in so many ways. I have alot of energy and I feel alot better about myself. In addition, I am the lightest I've been in about 6 years.

The training has been very different, but just as focused as always. I enjoy the varied nature of the workouts. The intensity is definitely there. I have a “never quit” mentality that just goes well with this type of training. What is interesting is that the more weight I lose the more motivated I become to get in better shape. It is just amazing!

I am busily writing articles for this site and http://fitnessinventor.com (please check it out as it is an amazing fitness site). I am trying to write different types of articles in both places. It really stretches my brain a bit and that's a good thing.

I am still working on membership content for this site. When I feel I have enough I will open up the membership area. I don't want to charge for a special area if I don't have good content to support it. That would just be wrong.

Finally, I'd love it if you guys would let me know what you'd like to see on this site. I am working hard to come up with great content to share with you. I apologize for missing last week. I was not very organized and things got a bit out of control. This week I am back on track!

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People, what’s that all about?

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Sometimes I wonder what's the deal with people I see at the gym. They show up on a regular basis, but they really don't give much effort during their training. At times they are even there at 4 a.m. It really makes very little sense.

I see strange things all the time. They guy who comes into the gym at 4 a.m., heads straight to the bench press area and adds 10 lb. plates on either side of the bar. He then does a strange ritual where he lifts the bar, but slaps it against the guards on the bench. He sets the weight down and then reads his newspaper. Every so often he completes another set.

There is also the guy who comes to the gym every Saturday morning. He enters the power rack and loads the bar with a ton of weight. He unracks it, wobbles around because it is far too heavy for him, and then proceeds to do a 1/4 squat, grunting the entire way. What's that all about?

There are the people who come to the gym and then do nothing but body weight exercises. Why come all the way to the gym early in the morning to do what you could do at home?

It never ceases to amaze me the things you see when you go to the gym. If you take the time to look around the hilarity will ensue. It is a source for never ending comedy. I just don't get what that is all about. Do people think that the gym is just a great place to pass the time? Can't people think of better things to do with their time than waste it pretending to workout? Yes, I am glad people come to the gym, but come on…do something while you are there!

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Optimum Anabolics for Maximum Growth

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Optimum Anabolics is a program from the Muscle Nerd, Jeff Anderson. Jeff is known for putting together incredibly easy to follow training programs. His approach is the same in each training program he releases, which makes it easy for the user to create a great training experience.

The Optimum Anabolics program focuses on both training and nutrition to put your body in the most anabolic state possible. The training program varies your workouts so that your body is continually guessing at what is coming next. The methodology Anderson uses is so simple that it is sheer genius. He provides charts for every workout and indicates “Pick an exercise from Table 5 and superset it with an exercise from Table 9” so that you easily put together a customized program that fits your needs. This approach is awesome because it doesn't attempt to provide you with a cookie cutter workout that is supposed to work for everyone who uses it. Instead, you get a customized plan that fits your own preferences.

The program guides you through workouts that are aimed at increasing the GH levels in your body. It then adds to the training schedule by synching up a nutritional plan that is aimed at maximizing what you are doing with the workouts. There are some bizarre things that Anderson does with the nutrition, but his reasoning behind each item is sound.

I would recommend the Optimum Anabolics program for anyone interesting in building mass. The workouts are intense, but short. They push you to your limits. The nutrition is different and will teach you alot about the right approaches for building muscle with the right nutrition plan. You will find that your results show quickly as long as you are doing what the program says to do. It is like having Anderson there as your own personal trainer. Do not hesitate to pick up a copy of this program today!

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Elements of Training: Volume

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Training VolumeTraining volume is another one of the training variables that can be manipulated to avoid adaptation. Volume is a principle aimed directly at the number of sets and repetitions you complete during a training session. There are generally two schools of thought on this issue and we will examine both of them during out discussion.

Appropriate Repetiton Range

One way that the training volume principle has been utilized is sticking to a set number of repetitions depending upon your goal. The belief is that between 1 and 5 repetitions is for strength gain. If you stick between 6 and 8 repetitions, that is best for strength and a little hypertrophy. By going between 8 and 12 repetitions you are focused more on hypertrophy, but a little bit of strength. Finally, if going between 13 and 20 repetitions you are mainly focused on endurance with a small amount of hypertrophy.

What people tend to do with their training volume is change between the various repetition ranges at certain times of their training cycles. This keeps the body guessing and is a hugely beneficial way to use the training volume variable to keep your body guessing.

High Intensity Training (HIT)

HIT training is another way that the volume principle is utilized. It is pretty controversial, but from personal experience, I can tell you it works.

HIT devotees generally do one set of an exercise and they take it to failure. Beware as this is commonly misconstrued as one set per body part and that is not true. This training volume principle is based on the idea that you need to recover in order to grow. By hitting the muscles with one set per exercise (taken to complete failure) you are not digging as deep a hole for your muscles to climb out of as you would with the repetition range concept of training volume, so you are able to recover and train each muscle group more frequently.

The HIT approach seems to work strictly because of recovery. This training volume principle works your entire body hard 3 times per week (maximum). While it seems counter-intuitive the more you learn about training, it is a great principle. It also gets you out of the gym faster and new research is showing that shorter workouts are better.

Conclusion

You should utilize both training volume approaches in your training. Utilize the Experiment of One to get your body fine tuned. Can you tell us how you are currently manipulating the training volume variable to maximize your training results? Leave us a comment below.

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