Archive for February 10th, 2013

by Hugo Rivera

In this article, I will start presenting a series of routines that when performed in the sequence in which I present them are guaranteed to bring you the results that you are looking for.

Our workout parameters are going to be determined by the phase we are in. There are going to be three phases that we will be repeating over and over again. The first week is an Active Recovery Phase. This phase will only be a 1 week long phase in which we will only train with weights twice a week on a full body routine.

After this week, the next three weeks are going to be a high volume phase with short rest periods in between sets. We’ll call this phase the Loading Phase. After this phase we will do 4 weeks of higher intensity work (heavier weights) with longer periods of rest in between sets. We will refer to this phase as the Growth Phase. The logic is the following:
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by Hugo Rivera

In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Results in bodybuilding or body sculpting are generally measured in body composition changes; increased muscle mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night sleep) that the trainee gets.

In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled but it also must include exercises that give you the most stimulation in the minimum amount of time.

Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat. The efficacy of an exercise really depends on the exercise’s ability to involve the maximum amount of muscle fibers and also on its ability to provide a neuromuscular stimulation (NMS).
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by Doug Brignole

Getting a lean / muscular midsection could possibly be the most common fitness goal, as well as the most misunderstood. I think it’s safe to say that I’ve seen more time and effort wasted on abdominal exercises that are ineffective, than I have for any other body part. And yet, it’s really very simple. That doesn’t mean “without effort”. It just means “uncomplicated”. Here’s the scoop.

There are three reasons WHY achieving a lean midsection is so misunderstood:

1. Misleading advertising and/or misguided instruction
2. Wishful thinking
3. Lack of understanding of how the body works

It might seem reasonable to believe that abdominal fat can be reduced or eliminated by “working” that area (i.e. doing sit-ups, leg raises, twists, side bends, etc.) – but, if you believe that, you would be mistaken – in a big way. Companies trying to sell you an abdominal exercise product, a course or a book – often LIE to you (what a surprise!) – so they can make a profit. They tell you that you CAN exclusively reduce abdominal fat – by using their product, and you believe them.
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