Today I have a special video to share with you. Let me know what you think:
Optimum Anabolics for Maximum Growth
Optimum A
nabolics 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
Training 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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Eat for Fuel
Eating for fuel is not a concept most people relish. Most people eat for pleasure purposes. They eat certain meals because they taste good or make them feel good. While this is fine in and of itself, if a person looks at food in this manner they will have a harder time losing weight when the time comes.
To the foodie, food is something they live for. They continually talk about how fantastic this food or that food is. They speak about the intense flavors they get when they eat certain items. They elevate food to almost God status.
To a bodybuilder, food is just fuel. It is something the body requires and really nothing more. This attitude is essential if you are going to survive eating nothing but chicken breast, brown rice and veggies. These things, while they can taste rather yummy when prepared properly, are not the most exciting foods in the world. However, they are all very effective at fueling the body. They help build muscle and burn fat.
This change in mindset is extremely important if you have alot of weight to lose. By having this attitude you won't really crave anything. Afterall, why would you crave one fuel over another? They serve similar purposes, so it wouldn't make any sense to crave one fuel over another. I will admit that it is probably alot easier to say than do.
I am one of the lucky people. I see food as fuel and nothing more. When people ask me what my favorite food is, I can never really give an answer. I look at food as something that keeps my body going from day to day. For the past 2 weeks I have eaten the exact same foods in the exact same order each and every day. This past week I dropped fruit from most of my meals. However, the meals are identical to what they were previously. It is just how I do it and it is working for me.
Thus, I suggest you try to change your mindset. Look at food differently and you may solve some of your nutritional issues.
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Mission Accountability Update: Week 5
This was an amazing week. For the first time in about 5 years, I saw the numbers 229 on the scale. I know that scale weight isn't everything, but when you've been stuck at the same weight for so long, it feels awesome to not only lose weight, but to break the 230 lb. barrier. I've also learned alot along the way to this place.
I can tell you that my new focus in my training has been helping me alot. I am working on imbalances that have been caused by years of doing things “not so perfectly” and by fixing those things, other things are doing better. I am learning alot about myself, my intensity and my ability to implement change throughout this entire process. I think this is extremely important and if you are able to give something like this a try, go for it!
I am working very hard on my flexibility right now. My hamstrings are tight and that also causes my calves to be tighter than they should be as well. Because the calve attaches at the hamstring area, by loosening up the hamstrings the calves will also give a little. The stretches feel really good and I notice the difference during my training.
Eating hasn't really been an issue. Somehow I just don't crave anything that I shouldn't eat. I'm not really sure how that works, but I've heard some theories–some of which I agree with. It seems a real possibility that people get addicted to the insulin rush they get when they eat the wrong things. By cleaning up your diet 100% you avoid those insulin spikes and so you break yourself of the insulin addiction.
I'd love it if you could leave a comment about your own struggles with losing fat. Your words will help others.
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