Steps For Gym

What Every Bodybuilder Knows (And You Should, Too)

Bodybuilders love their Aminogen; many refuse take their protein without it!
So, Triarco travels to the Mr. Olympia in Las Vegas, Nevada each year to meet with Aminogen fans and support the sport, the art, and the science of bodybuilding. It's an amazing event, filled with competitors and fans from every part of the globe.
What always strikes me at these shows, is that even if you are not a bodybuilder - and never plan to be one - you can learn so much from them. There is so much about bodybuilding that can be applied to everyone's journey in health, fitness, and life in general. Here are some of the main tenents of bodybuilding that you should know, too:
The little things matter - and they add up. What Every Bodybuilder Knows (And You Should, Too)

Bodybuilders love their Aminogen; many refuse take their protein without it!
So, Triarco travels to the Mr. Olympia in Las Vegas, Nevada each year to meet with Aminogen fans and support the sport, the art, and the science of bodybuilding. It's an amazing event, filled with competitors and fans from every part of the globe.
What always strikes me at these shows, is that even if you are not a bodybuilder - and never plan to be one - you can learn so much from them. There is so much about bodybuilding that can be applied to everyone's journey in health, fitness, and life in general. Here are some of the main tenents of bodybuilding that you should know, too:
The little things matter - and they add up.
Even when bodybuilders attend clubs and events after the show, you will see them skip the bread basket and order water rather than soda. They do this because they know that these small choices add up over time.
Whether you are trying lose weight, get fit, or simply stay strong, try not to think of these choices as deprivation. Think of each temptation as an opportunity to treat yourself well, to recommit to your goal.
Simple, healthy choices like skipping the sugar or drinking more water have a cumulative effect. Make the most of that.
Social support is crucial.
Bodybuilding can be a solitary sport, a single athlete staring down that next weight plate. But smart bodybuilders don't go it alone. They often partner with a trainer or mentor for guidance and support. They also have an array of competitions, shows, and gatherings throughout the year to socialize with bodybuilders. They celebrate their love of the sport, show off their results and encourage each other.
We could all benefit from that kind of social support. So whether that means finding a workout buddy, or splurging on an outfit that shows off your newly toned arms, take the time and effort to do that.
Cheat day is a must.
Bodybuilders are constantly eating with their goals in mind: to build muscle and to cut fat. But for all of their careful eating, meal planning, and supplement regimes, bodybuilders always allow themselves a "cheat" day - a day to relax the rules and eat what they enjoy.
Is this counterproductive? Not at all. Research tells us that deprivation can trigger a stress response. Go without your favorite food for too long, and you will not only dream about it, but you will probably eat twice as much of it when you do give in. This happens especially when restricting calories. Better to savor a small taste, or give yourself one day to eat the way you like, and avoid this vicious cycle.
Many people also suffer from all-or-nothing thinking: "I had those 3 cookies so my diet is already ruined for the day... I might as well have a few more." Don't fall victim to this kind of thinking. Treating yourself, in moderation (3 cookies, not the whole box),will actually help you stick with your goals for the long term.
Does this contradict the fact that "the little choices matter?" No. Investing in those small healthy choices everyday gives you a solid, healthy foundation. The real genius of cheat day is the ability to indulge(within reason) and then get right back on track.
You have to stop if you want to keep going.
Bodybuilders call this recovery. They know that after working out, your body needs time to rest and repair. Failing to do so can result in over-training. Your body is pushed too far, too frequently, and you actually begin to lose muscle mass, strength and energy.
Your body needs time to replenish its stores of glucose and amino acids, and to rebuild tissue that was utilized when working out. In fact, it is during this rest period that muscle growth actually occurs. So stick to your exercise schedule, but make sure you plan for a day of rest, too.
Eyes on the Prize
Even professional bodybuilders often have another job outside of the sport, in addition to competing. And yet they are first to the gym every morning before work. Or, they may go after work, when everyone else is heading home.
The point is, when you are committed to something, you find the time.
Use this as inspiration, rather than an admonition. Whatever your fitness or health goal is, you can make some time for it. Get up 20 minutes earlier and work out, or find a way to incorporate exercises into your family time, like taking a walk after dinner, or taking lessons together on the weekend.
And of course, as I mentioned above, bodybuilders take Aminogen because they take their protein nutrition seriously.
So how about you? You don't have to be a professional athlete to be serious about keeping fit. Is there anything you have learned from a particular sport, or an athlete, that you have been able to successfully incorportate into your own fitness plan?

Even when bodybuilders attend clubs and events after the show, you will see them skip the bread basket and order water rather than soda. They do this because they know that these small choices add up over time.
Whether you are trying lose weight, get fit, or simply stay strong, try not to think of these choices as deprivation. Think of each temptation as an opportunity to treat yourself well, to recommit to your goal.
Simple, healthy choices like skipping the sugar or drinking more water have a cumulative effect. Make the most of that.
Social support is crucial.
Bodybuilding can be a solitary sport, a single athlete staring down that next weight plate. But smart bodybuilders don't go it alone. They often partner with a trainer or mentor for guidance and support. They also have an array of competitions, shows, and gatherings throughout the year to socialize with bodybuilders. They celebrate their love of the sport, show off their results and encourage each other.
We could all benefit from that kind of social support. So whether that means finding a workout buddy, or splurging on an outfit that shows off your newly toned arms, take the time and effort to do that.
Cheat day is a must.
Bodybuilders are constantly eating with their goals in mind: to build muscle and to cut fat. But for all of their careful eating, meal planning, and supplement regimes, bodybuilders always allow themselves a "cheat" day - a day to relax the rules and eat what they enjoy.
Is this counterproductive? Not at all. Research tells us that deprivation can trigger a stress response. Go without your favorite food for too long, and you will not only dream about it, but you will probably eat twice as much of it when you do give in. This happens especially when restricting calories. Better to savor a small taste, or give yourself one day to eat the way you like, and avoid this vicious cycle.
Many people also suffer from all-or-nothing thinking: "I had those 3 cookies so my diet is already ruined for the day... I might as well have a few more." Don't fall victim to this kind of thinking. Treating yourself, in moderation (3 cookies, not the whole box),will actually help you stick with your goals for the long term.
Does this contradict the fact that "the little choices matter?" No. Investing in those small healthy choices everyday gives you a solid, healthy foundation. The real genius of cheat day is the ability to indulge(within reason) and then get right back on track.
You have to stop if you want to keep going.
Bodybuilders call this recovery. They know that after working out, your body needs time to rest and repair. Failing to do so can result in over-training. Your body is pushed too far, too frequently, and you actually begin to lose muscle mass, strength and energy.
Your body needs time to replenish its stores of glucose and amino acids, and to rebuild tissue that was utilized when working out. In fact, it is during this rest period that muscle growth actually occurs. So stick to your exercise schedule, but make sure you plan for a day of rest, too.
Eyes on the Prize
Even professional bodybuilders often have another job outside of the sport, in addition to competing. And yet they are first to the gym every morning before work. Or, they may go after work, when everyone else is heading home.
The point is, when you are committed to something, you find the time.
Use this as inspiration, rather than an admonition. Whatever your fitness or health goal is, you can make some time for it. Get up 20 minutes earlier and work out, or find a way to incorporate exercises into your family time, like taking a walk after dinner, or taking lessons together on the weekend.
And of course, as I mentioned above, bodybuilders take Aminogen because they take their protein nutrition seriously.
So how about you? You don't have to be a professional athlete to be serious about keeping fit. Is there anything you have learned from a particular sport, or an athlete, that you have been able to successfully incorportate into your own fitness plan?

ABDOMINAL MUSCLE TRAINING


ABDOMINAL MUSCLE TRAINING
Top Workout Tips
• Don't overtrain your midsection. If you want your abdominal muscle to grow, train them only once a week, the same as any other body part. If you train them more than once a week, you will be conditioning them, but they won't increase in muscle mass as quickly as if they are allowed to grow triceps and shoulders are trained indirectly with many other body parts, such as chest and shoulders, so if you do a triceps routine three times a week by themselves, it's the equivalent of training them nine times a week. Admittedly, their involvement with chest and shoulders is ancillary, so you're probably safe with twice-a-week

• Use a split routine for abs. I train my rectus abdominis on Wednesday, and my serratus and intercostals on Saturday, both so hard that I need lots of recovery before hitting the remainder.

• Abdominals, exercise 1: Lie flat on the floor, place your hands behind your neck, and raise your head, shoulders and back off the floor, crunching your abs. I use alternating techniques: inhaling on the crunch one day and exhaling on the crunch the next; each produces a different type of contraction. Do two sets, each to failure.

• Abdominals, exercise 2: Lie flat on the floor, extend your arms along the sides of your body; then, pressing them against the floor, raise your entire lower body, including hips, to a 45-degree angle, crunching your lower abs as you inhale. Do two sets to failure.

• Abdominals, exercise 3: Machine crunches, three sets to failure.

• Serratus and intercostals, exercise 1: Lie on the floor, with your knees bent all the way, heels against your butt and your feet slightly off the floor. Rotate your knees until they touch the floor, first on one side, then on the other, three sets to failure.

• Serratus and intercostals, exercise 2: Hang from a horizontal bar, knees bent, heels against butt. Crunch your knees into your ribs, first on one side, then the other, three sets to failure.That's all you need, if you train as hard as you should; otherwise, you'll have to do this routine twice a week, but expect slower results

EXTREME DELTS ROUTINE

EXTREME DELTS ROUTINE
Follow this Shoulder Giant Set Routine on three consecutive days, then give them a week's rest. First they'll hate you, then, after the soreness subsides, they'll ask for more.
Perform each exercise for the prescribed number of reps then move directly on to the next without resting in between. Do this three times, resting no more than a minute between each giant set. After three cycles, pick yourself up off the floor and gently stretch your shoulders to push even more blood into them. Now you can lie down on the floor again.

EXERCISE #1
SEATED LATERAL DUMBBELL RAISES
TARGET AREA: Lateral deltoid heads
REPS: 15
EXECUTION:
* Stay rigidly upright. Do not rock back and forth and do not swing or throw the dumbbells upward.
* Keep your traps out of it by lowering your shoulders, not hunching them. Make sure only the lateral heads of your delts do the lifting.
* Think in terms of stiff-arm "pressing" the dumbbells outward and upward, not pulling them upward.
* Raise them to shoulder level, no higher.
* Hold the dumbbells level. If they tilt, resistance is removed from the lateral heads.
* Lower them slowly, resisting with all your might.
* A favorite killer growth-shock program is a month's worth of down-the-rack descending sets with these.

EXERCISE #2
SEATED DUMBBELL PRESSES
TARGET AREA: Overall deltoid mass
REPS: 10
EXECUTION:
* Since a barbell is not present to distribute weight, your balance will not be as stable; therefore, it's even more important for you to firmly brace your back and tighten your abs.
* Go as heavy as possible, so that you have to press straight up and straight back down to the top of your deltoids. If you can push outward through an arc, you need more weight.
* If you're not getting a burn in your deltoids, you're doing it wrong.
* My best results are from 12-rep sets. If you go too heavy, the pressing shifts from deltoid contractions to presses by your triceps and leverage from your upper back.

EXERCISE #3
SEATED ALTERNATE FRONT DUMBBELL RAISES
TARGET AREA: Anterior deltoid head
REPS: 10
EXECUTION:
* Stabilize your body. Do not rock back and forth or swing the dumbbells. Only your arms should move.
* Shoulders down. Do not lift with your shoulder or traps. Feel it in the anterior head only.
* Arms straight. Do not bend your elbows.
* Start the raise from bottom dead center, not behind you; then lift straight ahead, barely breaking horizontal.

* Keep the dumbbell handles horizontal at all times.
* Resist hard as you lower, bringing the dumbbell to a stop exactly where it began.
* To shock your anterior heads into growth, throw in four sets of these on chest day, immediately following bench presses; then hit them again on shoulders day with four sets of 12 reps.

EXERCISE #4
SEATED BENT LATERAL DUMBBELL RAISES
TARGET AREA: Posterior deltoid heads
REPS: 15
EXECUTION:
* Bend over so that your chest rests on your knees. Do not pull up by squeezing your shoulder blades together. Make your posterior deltoid muscles do the lifting.
* Raise the dumbbells straight out to the sides and as high as possible; try to get a peak contraction, then resist during the descent.
* Use continuous tension. Never allow the dumbbells to swing under your legs.
* Aim for 10 reps, but get 12.
* An ideal exercise for supersets.

TRAINING GUIDELINES
* Whatever your level, train shoulders twice a week on nonconsecutive days.
* Warm up prior to the workout by completing two light sets of seated barbell presses: 20 reps each.
* If you are an experienced bodybuilder of three or more years, you can jump. right into Ronnie's workouts listed on page 116 of the November 2002 issue.
* If you've been training for more than a year but less than three years, go to the intermediate workouts on page 118 of the November 2002 issue.
* If you're a beginner, use the workout Ronnie has set up for you on page 118 of the November 2002 issue.
You'll make faster progress if you proceed in stages. Build initial strength and mass by staying with three basic exercises of three straight sets each for at least a year; then take the next 10 years trying to work up to Ronnie's level. You find that discouraging? Listen to the reigning Mr. O: "It took me twice that long, and it was worth every minute.

BICEPS

BICEPS
Big upper biceps are nice and all, but to be perfectly honest, they're nothing without a nice set of lower biceps to accompany them. Regardless of how high your biceps peaks might be, if your bicep bulk does not swell all the way down to your elbow, you'll appear to have only half an upper arm.
To avoid this funny-looking result, we've provided a three-step exercise
to fully work your bis all the way around, down to your elbows, and back.

EXERCISE ONE: SEATED ALTERNATE DUMBBELL CURLS
Don't start with a barbell exercise because the heaviest way to hit the total cross section of the lower biceps is to get in as many supinations and peak contractions as possible, and you can't supinate (turn the wrist) with a barbell.
At the bottom, let the dumbbell twist slightly counterclockwise, so that the palm of your hand actually faces somewhat downward. As you curl, twist the dumbbell clockwise. At the top, get a further crimp for a peak contraction, but if you use such heavy dumbbells, you will be limited in the degree that you're able to twist them.
Keep your back perfectly straight, don't rock or lean, and press your elbows very tightly against your sides. Make every rep painfully slow so that the entire range of motion is effective. Also, never use the trampoline method of any exercise. Bouncing the weight is giving you only a partial workout, and defeating the purpose of each movement. Man up and suffer the pain of the weight burning your muscles. It's called "weightlifting" for a reason.
The next thing you want to keep in mind is to curl only as far as your elbow allows. If someone is curling to eye level, his shoulder is pushing the weight through the last 30 or 40 degrees; that extra margin is all rest for the biceps. When your upper arm is fixed against your side, the very top of your range of motion is at chest level, and your biceps remain under tension.
If you are using a significantly heavy weight, make sure your warm-up is virtually a workout in itself. First, curl a 20-pound bar for 10 reps then pyramid through 10-pound intervals of 10 reps each, finishing with a 70-pound bar for 10 reps. At that point, you're ready for your working sets.
Always take every set to failure; otherwise, there's no point in doing it.

EXERCISE TWO: CLOSE-GRIP CAMBERED-BAR PREACHER CURLS
Body position and grip are the important points to remember here. Don't drape yourself flaccidly over the preacher bench like a rag doll. Instead, lean your body forward to prevent yourself from leaning back and using your body for leverage. Your shoulders, arms and body are all fixed into position, which means that only your biceps can move the bar.
A wider grip hits primarily the brachialis and forearms. With an extremely close grip, range of motion is limited, but use all that your elbows allow.
Do four sets of these, all to failure, the first set for 12-15 reps and the last three in the six- to eight-rep range.

EXERCISE THREE: ONE-ARM DUMBBELL SPIDER CURLS
Again, use the same over-the-top body position, with your upper arm plastered against the vertical side of the preacher bench to maintain the range of motion.
In contrast to seated alternate dumbbell curls, do not supinate these. If you let the dumbbell twist on the way down, it places an uncomfortable torque stress on your brachialis and elbow tendons. Keep it perfectly level throughout.
The range of motion, however, is the same as for any dumbbell curl. Start each rep by letting your arm hang straight down at full extension. This targets the lower biceps. (Stop short of full extension and you miss the lower biceps altogether.) Then curl as high as your elbow will allow, which in this case is approximately horizontal, again maintaining continuous tension.

Do four sets, all to failure, the first for 12-15 reps and the last three in the six- to eight-rep range.
GO FOR IT
The final word of advice to heed is to picture what results you are looking to reach, and just do it. Do you want arms that mirror mountain ranges or mountain peaks? If you want biceps that extend along your upper arm like the bodybuilding messiah, Arnold Schwarzenegger, then these three fail-proof techniques for major bicep bulking are your answer. Try this routine once a week, follow perfect form, go to failure on the prescribed sets, and you'll raise your lower biceps to new heights.

Triceps

Triceps
Exercise safely to its fullest degree, and avoid wrist fractures and ligament strain. It'll still hurt like hell though.

CHEST-WIDTH GRIP
Use a grip that is just at the inside of your pecs, and bring your elbows in toward your sides, so they are the same width as your hands. Now, as you lower the bar, you will notice that your entire arm moves through a single plane, slicing upward and downward parallel to the long axis of your body.

Since your elbows are not twisting and rotating from outward to inward, they underqo less stress; also, since your arms are against your sides, rather than away from your body, you will get a deeper contraction in your triceps and be able to press with more power. Yes, your pecs are involved to a great extent, but so what? Your triceps are pressing more weight than is possible in any other triceps exercise.

As you lower the bar, tighten your entire body, so you can explode off the bottom. Get a good extension, but don't concern yourself with a peak contraction; you'll be using so much weight that you'll be lucky to lock out, as it is. Besides, your peak contractions come with the next exercise.

THUMBS-WIDTH GRIP
To complete the circumferential mass of the triceps, use a second technique of close grips in which your hands are thumbs-width apart. This isolates the outer and inner heads with a degree of power unmatched by any other movement.

Elbow position doesn't matter here; let them move naturally, to wherever they are most comfortable. Your focus now is in contrast to the previous chest-width bench presses. Where those are all power, calling upon the mass of your triceps to explode off the bottom with your elbows against your body, these repetitions need to be smooth and controlled. The pace of the reps must be steady and, since the elbows are in a more vulnerable and unsupported position, not explosive.

You're trying to build a burning pump in those outer and inner heads all the way to a full lockout at the top, where you also get a hard peak contraction. That's where you'll discover one of the major advantages of this movement: The bar fixes your hands in a position that forces an extra twist at the top. You might feel more stress in your wrists, but your external triceps heads receive maximum benefit.

As far as your workload is concerned, you can use the same reps and sets as in any other exercise. A good example can be an initial set of 15 reps, then three all-out working sets of eight to 12 reps each.

Hopefully, we've put all those misconceptions about close-grip bench presses to rest so that you can continue working toward the ripped triceps you've always wanted, and much deserve. This does not mean, however, that you should fear them any less.

TEST BOOSTER

TEST BOOSTER
Testosterone is the male hormone that supports muscle growth. Levels of it vary from person to person, as do metabolic rates. Just as some individuals are gifted with a faster metabolic rate, some bodybuilders naturally have higher amounts of testosterone than others.

To gain mass, it's your job to protect what you've got--to keep your testosterone levels from falling in order to sustain an anabolic environment that will allow you to pack on the beef.

Keep in mind that you have to stimulate your muscles fully for growth, but then have to allow them the opportunity to recover, because that's when growth occurs. Also, address your supplement needs with vitamin C and PS. Follow this advice for maintaining anabolic hormone levels and you'll grow like a weed.

[1] DON'T SKIMP ON MEAT
Research shows that, unlike a diet rich in meat, a vegetarian diet can cause a drop in testosterone and that a diet higher in fat promotes higher testosterone levels than does a diet lower in fat. Meat contains cholesterol, a precursor to many hormones, including testosterone. Red meat is high in zinc, which is a must-have mineral for supporting testosterone. Include steak, lean ground beef or roast beef in two of your five or six daily meals to sustain testosterone levels.

[2] PACK IN REFINED CARBS AFTER TRAINING
You should be aware that your postworkout meal ought to be abundant in simple carbs--about .5 to .6 grams (g) per pound of bodyweight. This will help spike insulin, switching your metabolism into a muscle-building state. Here's the other reason for consuming sugar after training: A postworkout high-insulin environment suppresses cortisol, the muscle-destroying hormone that can push your metabolism into a catabolic or muscle-wasting state. Elevated cortisol not only tears down muscle tissue, but it also decreases testosterone. Adequate postworkout carb intake can help prevent cortisol levels from driving down testosterone.

[3] CONSUME WHEY PROTEIN PLUS GLUTAMINE BEFORE TRAINING
Whey is an easy-to-digest protein that is high in branched-chain amino acids (BCAAs). One study showed that consuming BCAAs before an endurance activity helped sustain testosterone. In practical terms, 20 g of whey would yield roughly 7 g of BCAAs. Throw in 5 g of glutamine to help moderate cortisol and maintain testosterone. Combine the whey/glutamine with a small amount of slow-burning carbs, such as oatmeal or Cream of Rye cereal, or mix it with water and complement it with a slow-burning carb source, such as yams, rye bread or red potatoes. Consume this meal about 40 minutes before training.

[4] PACK IN PS
Physphatidylserine (PS) is a supplement derived mainly from soybeans. PS and other phospholipids are found in cell membranes. PS has been shown to reduce cortisol elevation during exercise, promote homeostasis within the body's cells and support the proteins that manage membrane function. Take 800 milligrams (mg) every day, if you can afford it, or at least before workouts on hard-training days, to help control your cortisol levels. Again, keeping cortisol down helps maintain higher testosterone levels.

[5] BOOST VITAMIN C INTAKE
Orange juice is a decent source of simple carbohydrates for your posttraining meal, and it's also a prime source of vitamin C. Consider boosting your intake even more by supplementing with vitamin C. Research has shown that supplementary C can help lower cortisol levels in weightlifters. You know the mantra: Excessive cortisol equals compromised testosterone levels. Take at least 500 mg of vitamin C in the morning with your first meal, and another 500 mg in the late afternoon with your third or fourth meal.

[6] DON 'T OVERTRAIN
How do you know if you're overtraining? If you follow a high-calorie diet that includes at least a gram of protein per pound of bodyweight per day and you still fail to grow, chances are you're overtraining. Training too frequently or performing too many sets in each training session will cause cortisol to run rampant. That, in turn, lowers testosterone, keeping you from packing on the mass you're trying to build. It may be hard to accept, but you need to schedule more rest days and back off on the total number of sets performed for each bodypart. If you do this, you'll begin to notice gains in mass and improved recovery as a result of lower cortisol! increased testosterone levels.

[7] SKIP THE AEROBICS
Aerobic exercise reduces testosterone. When it comes to reducing bodyfat, aerobics can be an important part of the equation. When it comes to adding muscle mass, though, aerobics may work against you. Even if you're performing only moderate amounts of it, aerobics could potentially lead to fatique or overtraining. Both of these conditions can interfere with muscle growth by boosting cortisol, which in turn suppresses testosterone levels.

SIX DEADLY DIET SINS

SIX DEADLY DIET SINS
# 1 DON’T CUT CALORIES TOO MUCH
Eating fewer calories than you need each day creates an energy deficit causing fat loss. However, severe cuts can lead to a slowing of the metabolic rate, ultimately making it difficult to rip up.
Solution: Make moderate cuts in calories. A 10% reduction in total caloric intake will suffice.

#2 DON’T SWALLOW THE EXTREME PROTEIN MYTH
It’s no myth that when you drop your caloric intake, you need more protein. The extra protein is burned as fuel, preventing a loss in muscle mass while you diet. But many bodybuilders go to ridiculous extremes, taking in much more protein than they need.
Solution: As a rule of thumb, eat no more than 11⁄2 grams (g) per pound of bodyweight when dieting. Take in more than that amount, and it will likely be stored as fat, preventing you from getting as ripped as possible.

#3 DON’T FEAR CARBS
Carbs are both friend and foe. They help build muscle by creating a proinsulin environment; yet, elevated insulin levels can obstruct the loss of bodyfat. The latter fact leads many trainers to opt for a low-carb diet. When carb intake falls, the body begins to burn fat as fuel.
Unfortunately, eating too few carbs will cause the body to melt away muscle mass along with bodyfat.

Solution: Consider 1 g of carbohydrates per pound of bodyweight to be a low-carb intake -- enough to cause fat loss, but not so low that muscle will be burned.

#4 DON’T OVERLOOK CARB TIMING
Simply dividing your total carb intake into five or six servings a day is a step in the right direction, but reports from top bodybuilders indicate that eating carbs in the day’s final meal prevents maximum fat loss.
Solution: Skip the carbs at your final meal; instead, eat more of them after you train and at breakfast.
These are the two meals in which you need more carbs. In the morning, a greater portion of your carb intake is stored as muscle glycogen rather than as bodyfat due to lower glycogen stores and greater insulin sensitivity. The posttraining meal requires a carb burst to offset potential muscle breakdown as a result of training. Carbs taken in after training help build muscle, not bodyfat.

#5 DON’T OVERDIET
We know that performing too many sets and training too frequently can lead to a loss of muscle. The same principle is true with dieting. When you diet 24/7 without taking a break, your metabolic rate tends to head south. If that happens, getting ripped becomes a challenge.
Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 g per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

#6 Don’t OVERDO CARDIO
The two primary ways to rip up are by eating fewer calories and expending more calories through aerobic exercise. Although cardio can be effective, performing too much of it can cause a drop in testosterone levels, which affects your ability to retain muscle.
Solution: Hit a bike or treadmill no more than four times a week for 30-40 minutes per session.
That should be sufficient to burn away fat without causing a drop in testosterone levels or leading to an accommodation in metabolism.

SIX MEALS A DAY

SIX MEALS A DAY
The "six a day" rule also keeps your stomach smaller, promotes more water consumption, and allows you to intake more fiber, fruits and vegetables.

The most serious of bodybuilders know that consuming six or more meals per day is essential to not only massive gain, but makes it easier for your body to efficiently digest the food, and keeps you topped off with nutrients. The "six a day" rule also keeps your stomach smaller, promotes more water consumption, and allows you to intake more fiber, fruits and vegetables.
However, this doesn't mean that you can grab every bag of potato chips, candy bar or Big Mac you see. You've got to eat healthy to build mass, and you also must consider the other guidelines of bodybuilding nutrition.
1. Eat at least a gram of protein per pound of bodyweight every day.
2. Drink at least one ounce of water for every two pounds of bodyweight every day and strive to drink more.
3. Have an appropriate postworkout drink or meal.
4. Always eat breakfast.
5. Leave behind all refined sugars or processed foods.
6. Use supplements to boost your workout and nutrition efforts.
THE GLUTTONY DIET
Early bodybuilders ate pretty much everything within arms-length throughout their daily routines, although they avoided most junk foods. Just as quickly, they would sit down to a whopping steak dinner that evening, complete with veggies, a baked potato and a salad. But that wasn't all. If more meat was available, they'd help themselves to that, too, until there was nothing left in sight to devour.
Sound caveman-esque? Sure, by today's more liberal workout standards. But it worked. And, like the adage states: "If it ain't broke, don't fix it." Going back to the bodybuilding of late certainly can't hurt your training regimen.
THE STANDARDS
Of your six-pack of meals, let us suggest the optimum timing for three:
Breakfast: Make sure you have a meal in mind the night before so that when you wake up in the morning, you can eat as soon as possible. No matter how rushed you are in the mornings, make eating breakfast a crucial part of your daily routine. Experiment with what ratio of carbs and proteins work best for you throughout the day.
Postworkout: Prevent thrashed muscle fibers by including a protein and carb drink after every vigorous workout. This will keep cortisol in check and prevent muscle catabolism. All or almost all of those nutrients will contribute to repair and strengthening of your muscles, liver, gut and immune system.

Before bed: Although eating before bed has previously been thought of as a major no-no, it minimizes muscle breakdown. This is one example where choosing protein with a significant content of casein with its prolonged digestion and delivery of aminos to the muscles, could potentially be superior to rapidly digested and absorbed proteins, such as pure whey.
BUY IN BULK
The three time periods explained earlier are obviously crucial. But, to keep your body well-trained, it takes three more meals on top of that to ensure a massive body, and amino stores topped-off. The question is, how can you do it with the least amount of fuss? If cooking is your arch nemesis, get over it. All you need to do is prepare all of your meat in bulk once a week (either on a large grill or in the oven) so that for the next few days, your meals are just a nuke away.
Next, add a starchy item such as a potato, yam or sweet potato, boiled rice or oatmeal. Lastly, all you need are berries, a few steamed or microwaved broccoli florets, an orange, or other sources of fiber and antioxidants.
START SEEING RESULTS!
Give it an honest try for two weeks, focus, and be patient! By the end of those two weeks, you will see and feel a difference in your physique and energy level, provided you take our primitive (but effective) advice and eat up a storm.
Nothing in life is ever easy, so anything worth your time and energy has to be given serious effort. Fine-tuning your diet and exercise regimens is one of them. There is nothing more important than you and your health. So eat up, chow down and enjoy!

CALVES

THE SEVEN FUNDAMENTALS FOR CALVES

STAY ON YOUR TOES A lot of his calf development comes from boxing training, especially bouncing around on toes doing footwork.Walking on tiptoes to help build the calves' diamond shape. The reasoning: If you're stressing your calves all day and you give them an extra boost with each step, something's going to happen.
FULL RANGE OF MOTIONFor every calf repetition, lower your heels all the way to the bottom for a full stretch. Press steadily all the way to the top and give it a final push with your toes, extending as far as you can.

TRAIN HEAVYCalves need to be trained with the heaviest weight possible to reach maximum size. Matarazzo made sure he couldn't do more than 10 reps in a set, screaming in agony on the last four.

CONTROLLED CHEATINGBecause calves have a long and narrow range of motion, leverage and contractive power are lost when they are stretched all the way to the bottom. The only way to fully fatigue all of the calves' fibers is to cheat them up to the middle position, where the most explosive power is required. If he couldn't start the contraction with muscle power alone, Matarazzo would use bodyweight momentum to move the weight off the bottom. This would develop into a slow even bounce, just enough to overcome inertia, but not so much that his calves weren't flexing or he might tear something. Since calves are traditionally hard to develop, controlled cheating enabled him to really pound them.

EVERY FOURTH DAYIf you are on your feet 12 to 15 hours a day, your calves are being worked even when you're not in the Like other muscle groups, they need a break for recuperation or else they can become overtrained. Matarazzo felt that three to five days should pass before getting into the gym and blasting calves again.
TRAIN CALVES AFTER HAMSTRINGSAfter training hamstrings, Matarazzo had plenty of blood in the back of his legs, so he would capitalize on that pump by going directly into his calf. The calves should be sufficiently stretched out and pre-exhausted after hamstring training.

AVOID INJURYSince you can apply so much direct extreme stretching force to your calves, they can be more easily strained or torn. Use only weight you know you can handle correctly when training calves.

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