Gaining muscle can be difficult once you have hit a plateau, this is a state where no matter what you seem to be doing you are not getting any stronger and therefore you are not gaining any muscle. This is something that really sucks and I will try to address this is three different posts. First I will deal with your sets themselves, secondly deal with your workouts and thirdly deal with the stuff going on outside the gym.
So what can you do to gain muscle and break through the plateua? Shock your muscles in entirely new ways! There are a few ways within your sets. One thing to remember when you are doing sets is the intensity of the set itself. Your muscles are very rarely using more than a few percent of the total number of muscle fibers to do an activity. Think of how your muscles are going to work if you are doing a marathon compared to how your muscles are going to work when you are running a 100 meter sprint, a big difference. What we ant to do when lifting weights is to push our muscle fibers all as hard as possible and use as many as possible. You will likely be more interested in having legs like a sprinter not legs like a marathon runner.
Here is the best way to use the most muscle fibers.
?Change up your sets and do not do what your muscles will expect! ?
There are a few ways to change your sets to use all of these muscle fibers to maximize gaining muscle and I would like to look at just a few. High rep sets, negatives, and slow reps.
High rep sets: I will talk about this first because most weight lifters hate to do a lot of reps in a set. It is a little demeaning to be struggling with a 45 pound bench press. The best way to do a high rep set is to drop your weight that you would usually do for a final weight in an exercise in about a third and then just do reps until you can not do them anymore, one set to failure and try to make sure you are doing between 50 and 100 reps for that set. More then 100 reps and you are working more like the marathon runner and to few reps and you are not really taking advantage of this method of exercise. The urge with a light weight will be to do your reps very quickly but fight that and go at a comfortable pace knowing that it will take a few minutes to finish your one set. Use this method just once a month and replace your regular number of sets per exercise to just one set. Eg: one set bench, one set flyes, one set cable crossovers.
Negatives: These are really great for gaining muscle. When you are doing your regular sets try to make sure that instead of just letting the weight drop that you force it to go down slowly instead. Take twice as long for the lowering of the rep as you o for the raising half of the rep. As an example when you are doing barbell curls you can raise the weight for one second and then drop the weight for two seconds before raising it up again.
Slow reps: Slow reps are when you do your entire rep for a longer time. This is a really difficult way to do an exercise! Load up about 75% of the usual weight that you would do and then do your entire rep half as fast as normal. Using our previous example of a barbell curl you would go up for two seconds and then down or two seconds. This I believe is one of the toughest types of sets you can do and by about the third rep it is agony.
Next time you are going to the gym, chose which of these methods that you would like to try and see how it goes for you. Expect to be really sore the next couple of days after trying these new methods of weight lifting to gain muscle but you will find that fairly quickly the muscle will start to build more quickly and your strength will increase.
There are many ways that you can deal with acne. There are diet and healthy eating methods, there are stress management methods, and there are lots of pills and lots of creams. In the past I had tried everything from Accutane and Tetracycline pills to benzoyl peroxide and toothpaste or lemon juice on my pimples and eventually and nothing worked. The trouble is no matter how many doctors that you go to the more discouraged you can get about curing your acne.
The most common treatment that doctors look at is to treat the acne itself instead of the underlying reasons that acne is starting up in your body in the first place.
When I hit my 30's my acne just started going away naturally but this did not end my quest looking for real cures to the acne that I suffered with for so long.
As you can imagine there are a lot of methods to cure acne out on the market but there are very few that work. While researching for my own acne articles I ran across an ebook that seems to have unanimous support from people that look at these things. Acne No More is an acne plan that seems to work. The reason that Acne no more seems to work is the fact that it looks at the base, underlying causes of acne instead of just treating the acne breakouts and scarring itself.
There are many principles that Mike Walden looks at in the book Acne No More and the basis of the books system goes through the following principles:
1. It balances your hormones and prevents any future hormone irregularities.
This action alone will yield dramatic results on your acne and on your skin and hair condition in general.
2. It naturally and permanently gets rid of any blocks in your system. This will allow your main organs of elimination to handle hormonal irregularities more properly thus help prevent future breakouts.
3. It eradicates the internal organisms that contribute to this system blockage. In this way you regain more control over what the main causes of your acne.
4. It controls the environmental elements, as well as your own daily habits that cause hormonal imbalance and system blockage leading to acne formation.
5. It builds, fortifies and strengthens your natural internal mechanisms responsible for hormone regulations and blockage prevention.
6. It neutralizes the external factors that may lead to acne during and after the plan. It this way your skin will not only will it stay acne clear it will always look healthy, clean, and glowing.
7. It maintains the results you have achieved (acne free system) using a well structured maintenance plan.
So here you have it. I look around for cures and years later a book comes long that really gets to the heart of the matter in giving clear and concise remedies that treat the physical, mental and emotional problems that cause acne to effectively treat something that is painful to live with.
Take a look at what you think about your acne and the good ways and bad ways of fighting the underlying reasons that you have acne in the first place. At $39.00 Acne No More is a great investment in curing your acne and ultimately in helping you overall health at the same time. Check it out today and let me know what you think!
http://www.forbes.com/forbeslife/health/feeds/hscout/2006/10/20/hscout535636.htmlMore and more evidence is coming out to show that the problem with our nutrition is not so much in the amount we eat but the quality of what we eat. Tufts University determined that the ingestion of refined carbohydrates directly correlated to an increase in abdominal fat. Now studies coming out of Milan, Italy [...] Tags: Nutrition and Health - General Info
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MySpace, YouTube(R), nowadays anybody with a PC and a mission has a fighting chance. Those of us, like Tim McGee, have learned how to get the word out when it counts. He founded The REAL McGee, a non-profit organization dedicated to raising funds to help cure diabetes.
Every year The REAL McGee participates in various events to raise funds for diabetes. The JDRF "Walk to Cure" is one, along with other American Diabetes Association efforts, like the launch of this melodically informative video. But Tim felt he could do more...and he did.
Tim created a benefit concert called Rock to Cure Diabetes. He invites friends and family of diabetics to come together, enjoy live performances of local bands, donate money to research agencies like the Juvenile Diabetes Research Foundation and the American Diabetes Association. This event is a place where local bands can come out of the garage and show everyone what they are made of while raising money to cure diabetes. Rock on, Tim!Read | Permalink | Email this | Linking Blogs | Comments
I am a gadget geek, especially when it comes to kitchen gadgets and if they are time saving gadgets, even more so! I finally parted company with my worn out non-stick pots and replaced them with a set where the lids actually form a seal. How amazing is that? I even invested in a slow [...] Tags: Nutrition and Health - General Info
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With autumn already here, and with winter already rearing its icy head, our bodies are adjusting to the seasons -- whether you realize it or not.
It has been documented that on average, people gain more weight during fall and winter than they do in spring and summer. This is due to several factors: first, people typically are more active and spend more time outdoors during warmer months than they do when it is cold. Second, Halloween, Thanksgiving, and Christmas -- three notoriously big-bellied holidays -- occur during these months. Lastly, because our bodies are yet to shake off all physiological vestiges of our caveman pasts, our metabolisms sometimes slow and we tend to store more fat during these months. This most likely occurs as a response to the scarcity in crops and hunting opportunities that our primordial ancestors had during this time of year.
To help battle back, and to keep your heart healthy through these colder months, do your best to alter your workout routine to accommodate for the colder climate. If you are an outdoor walker or jogger, you should be fine for the next month or so, but soon enough you will be facing bitter colds. The easy solution: bring the jog or walk indoors. Treadmills are great, but even better is walking or running on an indoor track. You may also want to try swimming, something you may have not done since you were a child. Or, perhaps you've always been tempted to take a Yoga class, but for some reason haven't through with it. Now is the time. Before you know it, the sun will be back, the leaves will be back on the trees, and it will be warm enough for you to take your exercise routine back outside. Of course, if you happen to live in a part of the country where it stays warm year round, well, you're probably too busy walking on the beach right now to even read this.Read | Permalink | Email this | Linking Blogs | Comments
Excellence In Bariatric Surgery Recognized At The Mount Sinai Medical Center
28 Jul 2006
The Mount Sinai Medical Center has been named a Bariatric Surgery Center of Excellence by the American Society for Bariatric Surgery (ASBS). This new desi...
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Weight Lifting Can Help Overweight Teens Reduce Risk Of Diabetes
27 Jul 2006
Teens at risk of developing diabetes can prevent or delay its onset through strength training exercise, a University of Southern California study has found.
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