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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Build Maximum Muscle Mass In Minimum Time, with
Rob "The Colossus" Colacino's...
Psycho-Burst Training System Video
This system is so unusual and different than any other
conventional bodybuilding training system that
demonstration is really required in order for you to fully
understand how to do it and derive maximum gains from
your efforts. On this video, Rob demonstrates all the
exercises and his secret technique for getting maximum
muscle stimulation from his awesome system. This is no
slick Hollywood, watered down, faked training production.
This is a down and dirty video of Rob going through real
training sessions using his real training weights! This is
hard core training info definitely not for the weak or
wanna-be bodybuilder! It’s entirely narrated by Rob
himself coaching and instructing you while you’re able
to see exactly how to perform the exercises. In this
awesome video, Rob is at his gargantuan off-season
bodyweight of around 280 lbs...unbelievable! You’ll also
get to see some footage of Rob in his best ever contest
condition.
For full details go to: Psycho Burst Muscle Mass Workout
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Fitness Tips For 6/15/2005
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Mass Attack 5 Keys to Building Serious Muscle Mass Fast
Judging from what I’m seeing in the gym these days, many trainers who
are trying to add significant amounts of lean muscle mass tend to
make things more difficult than they really are.
Now I’m not saying that adding muscle mass is easy. It takes an
intelligent focus and a determined level of commitment. But if
approached properly, the body will respond.
So if you’ve been trying desperately to pack on the muscle but you’re
just not seeing the results you want—you’re probably not following
some of the tried and true rules of adding mass.
Rule #1: Short, Intense Training Sessions
If you’re goal is to add muscle mass, then there’s no way you should
be in the gym for any longer than an hour, tops. I’m a firm believer
that quick, intense muscle-blasting sessions are best, especially
for natural bodybuilders and/or hardgainers.
The "get in the gym, hit your muscles hard, then get home and grow"
philosophy of Mentzer, Yates, and others has proven time and time
again to be a highly successful strategy for mass training.
As an example, I train my complete chest in about 20 minutes. I see
some people in the gym who take 30-40 minutes to bench press! Unless
you’re looking to set the power lifting world on fire, this is
counterproductive.
And forget about doing 15 sets for biceps and expecting to grow.
Train them all-out in 5 or 6 sets and you’ll get much better results.
Rule #2: Emphasize the Negative
Research has shown beyond any doubt that the eccentric or negative
portion of a movement is at least as important to muscle growth as
the positive or concentric phase. By periodically placing greater
emphasis on the eccentric, you’ll push your muscles harder than ever
before . . . and as a result, you’ll stimulate new growth.
For each body part, I like to focus on negatives once every couple
of weeks. The easiest way to do this is resist the weight during
the negative, lowering slowly. For instance, you can focus on the
eccentric portion of the Standing Barbell Curl by raising the weight
at a normal tempo (for me this is usually a 2 count) and then
lowering the weight very slowly (a count of 4 or 5).
This is a high intensity technique that you shouldn’t use every
workout . . . doing so will likely lead to overtraining. For best
results, use the technique periodically during a couple heavy sets
of each body part.
Because muscles are generally stronger during the eccentric phase
of the movement (muscles can resist more weight than they can lift),
you can also use a spotter to allow you to use more weight during
the negatives. Just have your partner help you out on the positive
portion of the movement, and really blast your muscles with those
heavy negatives.
Rule #3: Variety is what it's all about
Variation is the most important principle you can implement if you
want to allow your body to continue to pack on serious muscle mass.
I cannot emphasize this enough.
Our bodies are incredible machines; they’re capable of adapting
very quickly to the physical stresses we place on them during
training. In fact, it’s one of the things they do best.
It’s because of this ability to adapt that you must constantly be
using variation in your program—or even changing your program
altogether—in order to prevent this adaptation from stifling
progress. There’s no doubt that it’s precisely the failure to
change and alter things up in your training that results in
plateaus and frustration.
In any event, a training program that does not use variation as
an organizing theme is doomed to offer only short-term, sporadic
gains.
Rule #4: Fuel your body for Growth
If you want big muscles, then you have to feed your body lots of
high-quality nutrients. Your best bet is to give your body a
continual influx of food. I suggest eating at least 4 and as
many as 8 meals a day. Of course, these meals should be
well-structured and evenly distributed and proportioned.
Ideally, if you want to take in say 5000 calories over the course
of 6 meals (a good target for an intense training 200 lbs. male
looking to pack on muscle mass), then each meal should be around
800 to 850 calories. This is preferred to having say one meal
of 350 calories, one of 1400 calories, and so forth.
Organize your meals around quality sources of protein like egg
whites, tuna and other fish, chicken and turkey, lean
cuts of beef, etc. Try to take in around 1 to 1.5 grams of
protein per pound of weight. If you weigh 200 lbs., than eat
at least 200 to 300 grams of protein a day.
Getting enough good fat is also important for muscle growth,
and experience suggests that drastically low fat diets are
counterproductive in this area.
Now, it’s admittedly difficult to eat 5 or 6, not to mention 7
or even 8, quality meals a day . . . especially given how
busy most of our schedules are. This is where using a solid
meal replacement powder (MRP), protein powder and other
supplements becomes absolutely essential.
Rule #5: Supplement Support
The days of people knocking the benefits of supplements are
thankfully over. Now, even mainstream physicians and
nutritionists recognize the importance of supplementing our
diets. And the real-world results bodybuilding and fitness
enthusiasts have achieved through intelligent supplementation
speak for themselves.
Along with training and nutrition, establishing a proper
supplement program is one of the three equal points of the
Triangle of Physical Well-Being and Power.
