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FREQUENT MEALS
Posted 22. Sep 2012 @ 12.00 am



  • For the best results in terms of high energy level, diminished body fat, muscle growth, and good gastrointestinal health, you should be eating five to six meals per day with calories that range from 300-1,000 depending upon your size and goals.

  • The longer you make your body wait between meals, the less efficient it becomes at burning fat and or gaining lean tissue. Long periods without eating will greatly increase your chance of overeating when you finally allow yourself to have a meal.


TRAINING OBJECTIVES
Posted 20. Sep 2012 @ 12.00 am



  • Most times, it's better to have, at least eventually, some idea of why you're hitting the gym for these workouts.

  • Goals, objectives, reasons - call them anything you like, but if, as an example, you know you want to gain ten pounds in six weeks, this energizes your training and gives you something to shoot for, keeps you focused.

  • Strong desires and motivations help immensely in bodybuilding, or training for any purpose, and are far superior to drifting.


USE YOUR INTELLIGENCE WHEN YOU TRAIN
Posted 18. Sep 2012 @ 12.00 am

If you have nagging injuries or low energy, don’t take a super-hard workout. Back off, go lighter, do less, or rest completely. Don’t struggle with poundages which are beyond you to handle at your current strength level. Beware of following a professional’s workout, or training so hard that you can’t recover or, even worse, you injure yourself. Common sense is essential for longevity and success in bodybuilding, so use your head and train with appropriate effort, not a killing effort, for what you are trying to.

WEIGHT TRAINING FOR HARDGAINERS
Posted 17. Sep 2012 @ 12.00 am



  • Since your primary focus needs to be on lifting heavy, keep your rep range low, like 6-to-10. Because you're cutting isolation movements anyway, you won't need to spend 10-to-15 reps on your triceps. Lift big, lift heavy.

  • Because you're lifting such heavy weight, extend your rest periods to regain maximum strength. If you're used to 30 seconds of rest, I've got news for you - longer rest means more strength per set, which leads to weight, more reps at that weight, better total growth. Try for two-to-three minutes between sets.

  • If you force yourself perform another set before you're recovered, you won't see optimal progress. Allow the body the time it needs to recover.


CARDIO
Posted 16. Sep 2012 @ 12.00 am



  • You've likely heard that hardgainers should eliminate cardio entirely. While there is some logic to this argument, it's not entirely true. When done correctly, there is a place for cardio in a hardgainer's program. Plus you never want to ignore your most important muscle: your heart. Big muscles don't stay big long in a coffin. You want to put on size and stay healthy.

  • For optimal results, keep cardio to low or moderate intensity for 20-to-30 minutes. Two or three cardio sessions per week will keep your heart healthy, improve nutrient delivery to muscle cells and may even boost your recovery time.


JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO