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MuscleTech Muscle Building
BodyBuilding Secrets
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Slowing down your exercises could help you
stimulate new growth! |
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Timing of Sets
and Reps
Athletes are often so fixated on the number
of reps they perform that they may not stimulate optimum muscle
growth because they are performing their reps too quickly.
Generally, the time your muscle is under tension during any exercise
will have a large effect on your results. You may not realize it,
but a lot of muscle fibers are neglected when your sets only last a
short time. The breakdown and repair of muscle fibers is the key to
gaining new size and strength, and slowing down your reps will
breakdown more of these fibers. One tip to help stimulate new growth
is to try changing your routine to include more sets that last
around
40 to 70 seconds. |
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One method of using
pre-exhaustion is to do incline dumbell flyes before doing
incline bench presses. |
Pre-Exhaustion
During compound exercises, the smaller,
weaker muscles (such as the triceps) often become fatigued before
the stronger primary muscles (such as the pectorals) receive
adequate stimulation. To help overcome this problem, many top
athletes perform what is known as "pre-exhaustion." Pre-exhaustion
techniques employ two sets: one single-joint movement (such as flyes)
followed quickly by a multi-joint movement (such as the bench
press). Remember, for optimal results, the second exercise should
come as soon as possible after completing the first exercise.
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Wave loading may increase
your strength the
very first time you try it! |
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Wave Loading
Wave loading is an advanced
strength-building principle that involves doing a moderate number of
reps – say, 4 to 6 – of an exercise, then resting, and finally
doing a single rep at your 1-rep max. This technique can be adapted
to build muscle. Do a "wave" of sets – the first, a set
of 4 reps, then another of 3 reps, then a final set of 2 reps.
Increase the weight each time, but don't train to failure. Then,
repeat with another wave. Finally, repeat these two waves, but start
with a heavier weight than you used to start the first wave. You
might notice that you can use heavier weight in the third and fourth
waves than what you would have been able to handle if you hadn't
done the first two. The basic premise is to use wave loading to
"train" the nervous system to be more efficient, with the
intended effect that you can use heavier weights and build bigger,
stronger muscles. Again, this technique is designed for advanced
lifters.
Taking a Week Off
Overtraining commonly occurs when you try too hard to improve
performance and train beyond your body's ability to recover. A
technique known as "Slingshot Training" consists of taking
a week off after every six to eight weeks of extensive exercising.
This not only helps to avoid overtraining, but suggests that it can
also help make you stronger upon a few weeks of resuming your
workouts!
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Adequate rest between sets may allow you
to achieve greater muscular power for
each set completed,
and gain more strength! |
Rest Between Sets
Rest time between sets is important for
making optimal gains in strength and mass. Too much rest and you may
lose your pump. Too little rest and you risk fatiguing the working
muscle before you can lift optimal poundages. So what's the trick to
get the most out of your rest between sets? Well, it generally takes
a few minutes to recover your energy stores after a set. So resting
for a period of time instead of proceeding directly to your next set
- especially when exercising the larger muscles -may allow you to
achieve greater muscular power for each set completed and gain more
strength. |

Consuming a serving of CELL-TECH
immediately after your last rep is a great way to give your
muscles the nutrients they need to grow! |
Post-Workout
Nutrition Cell Tech Creatine Nitro Tech Protein
Nutritional experts generally agree that
the best time to reload your body with the required nutrients that
it expends during exercise is within 30 minutes after your training
session. This narrow but critical window of opportunity is when the
human body's response to supplementation is at its greatest level.
One post-workout supplement combination is the
CELL TECH NITRO TECH stack. CELL TECH’s superior
delivery system is designed to help drive more musclebuilding
creatine directly into your muscles, while NITRO TECH ensures that
you have a substantial serving of protein right when you need it!
While your results will vary, in one study, subjects using the
CELLTECH NITRO-TECH stack gained an average of 11.4 pounds of mass
in 8 weeks combining diet and weight training. By bringing
Muscletech CELLTECH and Muscletech NITRO TECH with you to the gym,
you can help supply your body with musclebuilding nutrients right
after your workout. Combine the two supplements after your workout
or take Muscletech NITRO TECH 30 to 45 minutes after CELLTECH.
Combining
NITRO TECH
and
CELL TECH in your diet, training, and supplementation
program may indeed be the most remarkable musclebuilding formula you’ve
ever experienced! |
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Unilateral training is a fantastic method
of increasing strength and stability, not to mention muscle
size! |
Unilateral
Training
Many athletes already perform single-limb
training for their biceps (such as curls) or shoulders (such as
lateral raises). Another secret is to train other major body parts
unilaterally as well. This is an extremely effective technique for
developing strength.
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Some examples of exercises that
can be performed unilaterally include: |
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Single-arm flat dumbell press |
Single-arm pulldowns |
| Single-arm incline
press |
Single-leg leg press |
| Single-arm shoulder
press |
Single-leg leg
extension |
| Single-leg hamstring
curl |
Dumbell rows |
If you want a change in your program, or
even a method of addressing a weaker side of your body, unilateral
training is a fantastic method of increasing strength and stability,
not to mention muscle size. Strength imbalances can often be
corrected by incorporating unilateral exercises, because they
require one side of the body to perform the exercise unaided. This
is advanced training, so remember to consult your doctor before
starting any diet and exercise plan.
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