1/ TRAINING using MUSCLE SHOCKING METHODS
The human body is a machine that is very fast at learning how to adapt. For many aspects, this is a great quality of the human body. However for bodybuilding, once we adapt, we stop improving. Most of us get stuck with the same routines in our workout regimens that feel comfortable due to adaptation. However, the body needs to be pushed beyond the level of adaptation in order to achieve further muscle growth.
Make sure to integrate the following techniques to your workout regimen in order to keep progressing:
- Negative Training Technique
- Rest and Pause Technique
- Super slow repetition Technique
- Drop sets
- Giant sets
- Variable resistance Training (using chains and bands attached to weights)
NEGATIVE TRAINING FOR POSITIVE OUTCOMES:
Negative Training Technique requires you to use heavier weight than you would normally use and move slow and controlled(5-10 seconds) on the negative portion (the lowering down portion) of a given exercise. It is possible to lower more weight in the negative portion of a repetition than is lifted in the positive portion.
If you can perform 8-10 repetitions with 225lbs on the Bench Press exercise, you would use 245lbs and lower the weight slowly and press it up with regular speed with the help of a spotter (in most cases). If you do not have a spotter, then use a weight that you are capable to control with slow speeds as you lower it and still be able to press it back up all on your own!
Goal: Shock the muscles into new growth
Muscles are about 40% stronger during the lowering of a weight as compared to lifting it.
Muscle Fiber breakdown occurs during the lengthening of the muscle while it is contracting to maintain control (again 5 to 10 seconds approximately) This breakdown, in turn, stimulates the release of local growth factors and increases anabolic activity that leads to muscle growth.
In a study, competitive Olympic weightlifters training over 12 weeks have shown increased lifting ability when performing negative training (Hakkinen and Komi). Lifters performing 25% of the eccentric(negative) actions in their training with 100 to 130% of the 1RM concentric(positive) action significantly increases - 10% in the snatch and 13% in the clean and jerk while the athletes that used the traditional lifting methods had minimal gains.
- Start using this method to break through your plateau
- Make sure to have a spotter
- If you don’t have a spotter, go lighter in weight, or use uni-lateral exercises such as single arm bicep curls, this way the other arm can be used for spotting.
- Start at your own pace, use a light weight to test how you react to this exercise technique.
2/ NUTRITION/ Optimal Protein intake
We all know muscles need protein to recover but how much protein do we really need?
Research studies have been done to figure out how much protein is needed to prevent deficiency. While a deficiency will probably lead to a loss in muscle mass, eating just enough protein may help maintain muscle mass but will not result in muscle gains. Many research studies have been done to determine the exact amount of protein needed for bodybuilders to achieve the optimum nitrogen balance. Nitrogen balance occurs when the amount of protein that goes into the body is equal to the amount that leaves the body. The conclusion of the studies suggested that athletes required more than double the amount of protein than the sedentary person.
The right amount of protein intake is crucial for proper muscle recovery and growth. Make sure to take in at least 1 to 1.5 grams of protein per pound of bodyweight. So if you are a 200 lbs. bodybuilder, take in a minimum of 200-300 gr. of protein a day.
Examples of good protein sources: Whey and Casein (pm) protein powder, egg whites, fish, chicken, low fat cheese, lean ground turkey, lean ground beef (HIGH PROTEIN RECIPES COMING SOON!)
Whey Protein Powder: (fast digesting protein) Take advantage of the 15-45 minute post workout window to get the most out of your protein shakes.
Casein Protein Powder: (slow digesting protein for night time recovery)
BCAA’s: Branch Chain Amino (Muscle Recovery)
Multi-Vitamins (Immune System Support)
Fat burners/Energy: The best formula in the world with no jitters and crashes, Grenade Thermo Detonator www.grenadefatburner.com
Fast mixing Proteins: Such as Whey Protein-Immediately post workout and upon waking up
Slow Digesting Proteins: Through the day and before bed-time to minimize catabolic reactions
BCAA’s: Throughout the day and especially during workouts
Fat Burners (Ex:Grenade): As directed, (2 capsules 30 minutes upon waking on empty stomach and 2 capsules 30 minutes prior to lunch)
Make sure you consult your physician before using any supplements
Designing Resistance Training Programs Steven J. Fleck/William J. Kraemer
Melih F. Cologlu
Team Grenade Athlete
Unleashedbeasts.com Editor In Chief