Build muscle

You have probably heard the old myth, that you should not eat before bed, because all the food you eat will be stored as fat. That is simply not true. People burn quite a number of calories while sleeping or resting in bed. If you know how many calories you are going to burn while sleeping, you can eat the same number of calories without getting fatter.

For bodybuilders and athletes, it is important to eat before bed. Doing so will bathe the muscles with complete amino acids for the whole night. I am going to develop a mathematical formula, so that you will know how many calories you can eat before bed, without getting fatter.

First, we need to calculate your Resting Metabolic Rate(RMR). There are many formulas, and for the sake of simplicity, let’s use Owen’s equation.

Owen’s equation(kilograms):

RMR (male) = 879 + (10.2 * (body weight in kilograms))

RMR (female) = 795 + (7.18 * (body weight in kilograms))

Owen’s equation(pounds):

RMR (male) = 879 + (4.64 * (body weight in pounds))

RMR (female) = 795 + (3.26 * (body weight in pounds))

One day has 1440 minutes. If we divide RMR by 1440, we will calculate how many calories per minute does a person burn at rest. Now, that we know this number, it is time to calculate how many calories a person will burn while sleeping. Sleeping has a MET value of 0.9, which means a calorie burn rate of 0.9 * (RMR/1440) calories per minute.

Finally we have to multiply the calorie burn rate per minute by the number of minutes that a person sleeps. We arrive at the formula: 0.9 * (RMR/1440) * number of minutes sleeping

We can further refine this formula because we haven’t taken into consideration the Thermic Effect of Food. For most mixed meals, the body burns around 10% of the eaten calories to digest the food. To calculate the precise number of calories we need to eat to maintain zero calorie balance while sleeping, we will solve this equation:

Calories Eaten(CE) - TEF = 0.9 * (RMR/1440) * number of minutes sleeping (noms)

TEF = Calories Eaten/10

CE - CE/10 = 0.9 * (RMR/1440) * noms

9*CE/10 = 0.9 * (RMR/1440) * noms

0.9 * CE = 0.9 * (RMR/1440) * noms

CE = (RMR/1440) * noms

The formula turned out to be simpler than we expected. Another simplification is to base the formula on hours, not minutes. In this case:

Calories Eaten Before Bed = (RMR/24) * Hours Slept

It is time for a real world example. Consider a 200 pound male bodybuilder, that sleeps 7 hours a night.

Resting Metabolic Rate = 879 + (4.64 * 200) = 1807

Calories Eaten Before Bed = (RMR/24) * 7 = 527 calories

In this specific case, our case study bodybuilder can safely eat 527 calories before going to bed, and we are sure that he will maintain zero calorie balance.

I suggest a protein and fat meal, providing complete slowly digested proteins. The best foods before bed are: all meats, eggs and low-carb cheeses.

Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware’s leading software product. Download your demo at Download Diet Software and Fitness Software by X3MSoftware

Tags: eat before bed, lose weight, build muscle, bodybuilding nutrition

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This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it’s approach, which is also why it is very effective for building muscle mass.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.

Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

I have met very learned weight trainers who have been doing this for years but physically appear as though they don’t put into action what they have “learned.” It’s not so much “what you know” as it is how you “put into action” what you do know.

Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.

Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 _________ and __________

Then for day 2, pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:

Monday: back & chest
Tueday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & sunday ff

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest

Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Dips

Back

Dumbbell one arm lat row
Cable lat pulldown to front
Seated back row on machine
Deadlifts
Bent over back rows
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Shoulders

Seated military press with bar
Seated dumbbell shoulder presses
dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises

Legs

Squats
Leg press
Leg curls
Leg extension
Stiff-leg deadlifts
Lunges
Calf-raises/presses

Biceps

Alternate dumbbell curls
Straight bar curls
Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls

Triceps

Triceps extension (lying down) (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks

Abdominals

Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

Now plug each exercise into the appropriate spot on the next page to give you the whole week’s routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It’s up to you.

Monday: muscle groups ______________ & _____________

1st muscle group___
1st exercise____________ x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group______
1st exercise____________x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)____________x 3 sets

*include 2 sets of 2 abdominal exercises

Wednesday: muscle groups ____________ & _____________

1st muscle group ________

1st exercise ________________x 3 sets
2nd exercise_______________x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group _________

1st exercise ______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups ________________ & _________________
1st muscle group __________
1st exercise ______________ x 3 sets
2nd exercise ______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

2nd muscle group __________
1st exercise _______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets

Include 2 sets of 2 abdominal exercises
You will be doing 3 weight training workouts per week.

You will be doing two muscle groups per workout (ex. Biceps & triceps). You will be doing two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)

You will be doing 3 sets per exercise.

1st set-10 reps (warm-up)
2nd set-8 reps (weight acclimation)
3rd set-6 reps (heavy set)

On each set, try to progressively add a little more weight each time.

Keep records of your weight lifts so you can try to outdo (progress) each and every workout! You can do abdominals twice a week, spaced apart a few days.

This beginner’s workout routine to build muscle will soon have you blasting past others in the gym.

For a more in-depth and powerful weight training, cardio, and nutrition program, check out the proven “Simple Steps To Get Huge And Shredded” program from trainer and bodybuilder Shawn Lebrun

Tags: build muscle, muscle building, gain muscle, workout routines, bodybuilding routines, weight lifting

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For those who spend more than 1 minute on strength
training workouts, you are wasting your valuable time!
Wouldn’t you want to strength train in the most
effective, scientifically feasible way, and increase
your muscle and strength by multiple percentages?

One (1) minute muscle developing workouts are done
ONCE per week or less. That calculates to
maximally 4 minutes of strength training exercises per
month! I am sure many people are saying that I have
gone mad. The famous words, “he’s got to be kidding”
are ringing vigorously in my ears. Dear reader, I am
NOT kidding! Thousands of people are now exercising
less while getting tremendously better results. It is not just me stating this; the scientific documentation by far speaks
louder than our conversation.

I would like to tell you about a client of mine named Todd.
Todd, a relatively lean 46 year old, wanted to improve his
strength and muscle tone. Prior to consulting with me, he
followed the typical 3 days per week, 3 sets per exercise,
and 3-4 exercises per body part routine. Todd was following the program John, his neighbor, told him about. Neighbor John received all his information from typical “bodybuilding magazines.”

Yes, Todd did get results in the beginning due to the initial
adaptation of physical activity, but after three months, gains kept coming slower, and slower until there was no progression
at all in his strength and muscle size. As a result of limited
progress, Todd told me he hated to workout. He said he was tired all the time, and workouts were taking up too much time in his life. This is precisely the point in which he contacted me for help.

I quickly diagnosed the reasons for his challenges, and
enthusiastically told him to take three, yes THREE weeks
off where he would not lift one single weight. After the
three weeks, I explained to him his program was not
effective, efficient, nor based on rational, sound exercise
science principles.

Todd’s initial program took him 4 hours per week; therefore, I
condensed it down to 1 minute per week. He was hesitant,
and thought I was joking. However, I reasoned with him, and
he started to see significant strength, and muscle gains
not monthly, but after each workout. My rational approach
to his new effective, efficient, result producing program is attributed to hi intensity, Static Contraction Training.

The majority of driven bodybuilders are not thinking
logically, or scientifically about what they are doing. They just do what the next person does. This current non-rational bodybuilding approach, that has been around for decades, leads to wasting valuable time, overtraining, and lack of long term progress. Hi intensity, Static Contraction Training does neither of these!

First of all, Static Contraction Training is based on the principle of activating the absolute maximum number of muscle fibers possible in their greatest strength range, therefore, triggering the muscle fibers to adapt by getting stronger and larger in size.

Please be aware, strength training is not aerobic (low intensity, high volume work. ) It is a high intensity, all out maximum effort for an extremely short duration. Muscle growth can be broken down into two main principles which I have practice for years, intensity and rest/recovery. In order to stimulate muscle growth, you need to provide a greater intensity or apply a greater stimulus than you generated in
the previous workout, thus, activating the growth mechanism.
Once this highly complicated growth mechanism is triggered, you MUST let the body replenish its limited reserves, compensate for the stimulus, and overcompensate to adapt for another training session. The precise amount of rest is mandatory in order to complete the muscle growth process. In the event you fail to allow sufficient recovery time to occur, you most definitely will short circuit the growth process, significantly compromising results.

Another crucial aspect of progressive results is tracking
progress, and rest days between workouts. If you are not progressing each workout, you need more recovery time. If you are progressing each workout, you have optimized your rest
days. There is no fixed program for all. It is specifically individual. Some will need 4 days rest between workouts, while others need 12. Your specific numbers will dictate your rest days.

When performing Static Contraction Training, your
objective is to statically (without motion) hold the maximum amount of weight you can in your strongest range of motion
for 5-10 seconds. Record that weight, and move on
to the next exercise. If your intensity is high enough,
and your rest is optimal, your numbers will
skyrocket! This translates into significant strength,
and muscle gains.

I could go on forever regarding the science, and
studies to back Static Contraction Training, but for the
scope of this article I want to cover the basic, core principles.

For a detailed, tell all, guide to Static Contraction
Training, I highly recommend the Train Smart ebook.

For those who prefer working out in their homes, a
brilliant friend of mine designed an amazing
home gym that is built only for Static Contraction
Training. It is truly a cutting edge scientific
breakthrough. Check it out at, meter and all, it is like
nothing you have ever seen.

For additonal information on the XF-7000 and Train Smart ebook, click the link below which will take you to a recent edition of Wellness WORD Newsletter.

http://www.WellnessWord.com/ww91505.htm

The information above will get you started on your way
to investing the absolute minimal exercise time while getting
better results than any other bodybuilding protocol available today.
Enjoy your muscles in minutes while training intelligently!

* Please Note: Consult your physician prior to starting any exercise
program.

*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in
any way.

Jim O’Connor - Exercise Physiologist / The Fitness Promoter

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Tags: static contraction, muscle, strength training, bodybuilding, workout, build muscle, explosive fitness

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