Muscle Building Success Targets

Discover The “The 12 Anabolic Targets” For Building Maximum Muscle


Untapped Muscle Building Target 6 – Significant Amounts of Unilateral Lifting

The reason it works: it’s harder for the body to recruit the growth muscle fibers during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.

How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.

Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg press, 1-leg stiff leg deadlift, 1-leg back extension.

Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.

Important:

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Believe In Your Ability To Gain Muscle

You should believe that YOU are a unlimited being and have unlimited muscle building potential for unlimited possibilities.

Just like champions in life, from any endeavor, you have a physical body and a mind to activate vivid images of how you want your body - and your life - to look.

There is something absolutely incredible about you.

Not only can you walk, talk, think and breath but you can build something great with the potential you have.

What are you going to build with the rest of 2010?

You could build a business, a house, a relationship, a career, a trip or the greatest physique you have ever revealed.

Do you have the COURAGE to start today?

I'm tired of "thinking about it" Lets give it a shot! Build Muscle That until today you have only dreamed of.

Stop sitting on the side lines. Get in the game. Refuse to let others get what they want while you stand by and watch.

The world has way too many people living in rocking-chairs and not enough people JUMPING IN with both feet and going for it.

As you build your dream body and life, your family members, friends and work colleagues will be inspired by your passion and enthusiasm to want more in life than the norm.

It's people like you who have the chance to make the world a better place.

Did anyone ever tell you that you have a real greatness inside of you?

Has it ever dawned on you that this greatness deserves to be recognized by you?


What are you waiting for? The year 2020?

Can I count on you, to ACT TODAY?

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Take home message:

You have untapped and uncommon potential and you owe it to yourself to challenge that potential.

What is a goal that is important to you in 2010? Building the body you desire and deserve? Today is the time to put your potential towards that goal. Anyone you know who has a world-class body has made the decision you're making now.

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Maximum Muscle Building

Untapped Targets for Maximum Muscle Building - "The Real Reason You Can't Maximize Your Muscle Is Because You've Only Been Taught to Unlock One (or, If You're Lucky, Two) of the


HUGE Set of TWELVE "Little-Known" Anabolic Targets Responsible for Constructing A Perfect Physique."

Untapped Target 4 – High Frequency Lifting

The reason it works: If you could train a muscle group 50 times a year or 150 times a year, which would get you better results? 150 - assuming you are recovered before the next stimulus on the muscle.

How to make it work: train each body part with up to 3-4 workouts per week. But you must manipulate the weights, exercises and rep ranges. You will not lift heavy weights 3 days in the week all on the same muscle group or else the joints and nervous system would be overtaxed.

Methods you can experiment with: An example is training a body part 3 times in a week, while incorporating a heady day, medium day and a light day; using all different exercises, sets and reps. Here's an example using chest:

On Monday you do a power day of 4 sets of 6-8 reps, 2 minutes with bench press. On Wednesday you have a hypertrophy day of 3 sets of 8-10 reps, 90 seconds rest with Incline Dumbbell Press. On Friday you do an endurance day of 2 sets of 25, with 30 seconds rest, for Decline Chest Flys.



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6 Reasons You Stopped Gaining Muscle

6 Reasons You’ve STOPPED Building Muscle, Part I (Today 1-3)


By Joel Marion and Vince Del Monte

Training your butt off but not really getting anywhere? Put on “some” muscle, but can’t seem to add any more? Simply not progressing fast enough? If you can relate to any of those scenarios, then you’re going to love this 2 part article as we’re getting ready to unleash six BIG reasons why you’ve stopped building muscle.

Reason #1: Lack of Frequency

The old adage of training a muscle once per week to allow for recovery is DEAD. If you’re not training a muscle multiple times each week, you’re simply NOT going to make optimal gains, period.

But, let’s go back and dissect the “reasoning” of this whole philosophy.

If you train, and train hard, you’re likely to get sore. Conventional wisdom tells you that you should wait until you’re no longer sore to train again. Unfortunately, conventional wisdom is faulty here.

You see, if you don’t train your body to improve it’s recovery capacity by training when you’re sore, then you’re body has no reason to improve it’s recovery capacity.

Want to train a muscle 3 times per week and reap double or triple gains? Then you need to teach your body to recover faster by training more frequently.

Beyond that, let’s further bury the myth that training a muscle while sore hampers recovery.

•Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995.

•Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994.

•T.C. Chen, Taipei Physical Education College, and S.S. Hsieh, FACSM,. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999.

All 3 of these studies came to the same conclusion: training a sore muscle does NOT adversely affect recovery. In fact, when done properly, doing so can actually speed up the recovery process by shuttling nutrient rich blood to recuperating muscle tissue.

Here’s the deal: The more frequently you can stimulate a muscle to grow, the more it will grow. Sounds simple, and it is.

One small caveat, however: obviously when upping training frequency you can potentially run in to the problem of “overreaching” or burning yourself out. The important thing is to listen to your body and train as frequently as possible. If you’re motivated to train and feel “good”, then have at it.



Reason #2: You’re muscles don’t have enough “room” to grow

Huh? Not enough “room”? Allow us to explain.

All muscle is bound by connective tissue called fascia, which surrounds individual muscle fibers (endomysium), groups of fibers (perimysium), and entire muscles (epimysium). This fascia tissue is continuous with the tendon and functions to conduct the forces generated by the contractile proteins actin and myosin through the tendon, to the bone.

Here’s the problem: these “protective coverings” that surround all muscle tissue lack elasticity. Meaning, when a muscle grows and fills the “bag”, trying to shove more muscle into the same size bag becomes difficult.

Think of a hot water bottle that holds 16 ounces of water. Now fill it with 20 ounces of water. Go ahead; do it!

What do you mean you can’t?

You see, no matter how hard you try to fit 20 ounces into a 16 ounce hot water bottle, it aint gonna happen, not unless you somehow stretch the bottle so it can hold more water.

Well, it’s the same thing with fascia tissue; it can only hold in so much muscle, and when the lining gets full, the rate of growth is dramatically decreased.

Enter “regulatory feedback”.

Essentially, you very well may be stimulating your muscles to grow through proper diet and training, but if the surrounding fascia tissue is not expanding at the same rate, you can bet your bottom dollar that your brain will respond by putting the kabosh on growth.

Fortunately, there are several things you can do to “stretch” this fascia tissue and avoid this form of regulatory feedback — we’ll teach you those in another article this week.

Reason #3: Muscular Imbalances

While we’re on the topic of regulatory feedback, it’s fitting to address another major initiator of R.F. activity, and that’s muscular imbalances.

Simply put, your body wants things to be symmetrical and even, and when they aren’t, it will prevent further adaptations from taking place that will ultimately throw things even further out of whack.

For example, let’s say your training is full of pressing movements, which has caused your chest to experience significant growth. On the other hand, you don’t do a whole lot for your back…no rowing or heavy pulling movements, leaving your back rather weak and underdeveloped.

The body’s response: no more growth until you bring your back up to speed.

And this is true across the board, over virtually all muscle groups.

Have you ever seen someone with huge biceps and puny triceps? No, it simply doesn’t happen because your body doesn’t let it happen.

Why?

One is the issue of injury. Large pecs and an underdeveloped back put a huge strain and pull on the back and result in poor posture and ultimately injury, especially if things were to get really out of whack (which the body won’t allow).

The other is the issue of symmetry. It’s almost as if your body wants to prevent you from looking like a moron. Thank you, body. It won’t let your biceps grow too much beyond your triceps, even if you work your biceps every day.

Bottom line: you need to correct imbalances to prevent regulatory feedback from stopping you dead in your tracks. We’ll share some strategies for correcting imbalances in another article later in the week.

Wrap Up

In today’s article, we discussed several reasons why you may not be building muscle as fast as you want it.

Bottom line, there ARE things holding you back, and in order to achieve your goals you need to understand and learn how to correct each one. If you don’t, it’s going to be a long, frustrating road, and that’s the last thing we want to see you deal with.

As mentioned, in another article this week we’re going to provide practical and strategic solutions for all the “problems” mentioned in this 2 part article. Today we covered 3 biggies, and in Part II (tomorrow) we’ve got 3 more coming your way.

Until then, train hard and train smart.

Thanks to Vince Del Monte for the article