Introducing of a new site

Administration of bionabol admin at bionabol.biz
Wed Aug 25 16:34:25 UTC 2004


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                <a href=3D"http://www.bionabol.biz/">
                <img src=3D"http://www.bionabol.biz/site/images/welcome.gi=
f" alt=3D"Welcome" width=3D"182" height=3D"27" border=3D"0"></a><br>
                Adding muscle seems to be a mystery to most, yet if you pi=
ck up 
                a copy of any fitness or bodybuilding magazine and you=92l=
l almost 
                always see a headline like this: =93Gain 15 Pounds of Musc=
le in 6 
                Weeks.=94
                <O:P></O:P>
                <p>If it were so easy you=92d have millions of muscle-head=
s 
                running around. Even though building muscle tissue can be =
a 
                challenge, I=92m going to outline some very specific princ=
iples 
                that can pack on the muscle faster than you can throw away=
 that 
                copy of =93Muscle and Fiction=94!<O:P> </O:P>
                </p>
                <p>Before we get started though I want to clarify a few po=
ints.
                <O:P></O:P>
                </p>
                <ol style=3D"MARGIN-TOP: 0in" type=3D"1">
                  <li>The ridiculous claims made by most fitness and 
                  bodybuilding magazines are only there to get you to buy =
that 
                  issue =96 nothing more!<O:P> </O:P>
                  </li>
                  <li>If you are serious about strength training you need =
to be 
                  reading books and NOT cheesy fitness magazines<O:P> </O:=
P>
                  </li>
                </ol>
                <p>Ok=85 here we go.<O:P> </O:P>
                </p>
                <p>In order to add muscle tissue you must force the body t=
o add 
                it. Your body won=92t just add a pound of muscle just beca=
use you 
                followed a 3-set workout that you read about in Muscle + 
                Fitness. You need to give the body a reason to make improv=
ements 
                =96 in this case add muscle tissue.<O:P> </O:P>
                </p>
                <p>You have to provide what I call a =93stimulus=94. This =
can be 
                done in many ways and I=92ll address a few in just a momen=
t. 
                Basically, you need to force the body to add muscle by 
                subjecting it to levels of stress it is not used to. Some =

                methods are more obvious than others but all can work.&nbs=
p; Here are 
                a few examples of how this can be done effectively.<O:P> <=
/O:P>
                </p>
                <p>First, the basic and common methods:<O:P> </O:P>
                </p>
                <ol style=3D"MARGIN-TOP: 0in" type=3D"1">
                  <li>Increase weight or resistance
                  <O:P></O:P>
                  </li>
                  <li>Perform more repetitions<O:P> </O:P>
                  </li>
                  <li>Perform more sets<O:P> </O:P>
                  </li>
                  <li>Move the resistance slower<O:P> </O:P>
                  </li>
                  <li>Rest less between sets and exercises<O:P> </O:P>
                  </li>
                </ol>
                <p>Now for the more advanced methods:<O:P> </O:P>
                </p>
                <ol style=3D"MARGIN-TOP: 0in" type=3D"1">
                  <li>Pre-exhaust (perform an isolation exercise first and=
 
                  immediately continue with no rest on a compound movement=
 ex. 
                  chest flye and then chest press)<O:P> </O:P>
                  </li>
                  <li>Static holds (hold the resistance in the hardest pos=
ition 
                  of the range of motion. ex. the top position during a le=
g 
                  extension)<O:P> </O:P>
                  </li>
                  <li>Partial reps in weak range (perform a portion of the=
 rep 
                  where you are weakest. ex. the top half of a rep of leg =

                  extensions)<O:P> </O:P>
                  </li>
                  <li>Strip-set (after a warm-up set, perform 3 sets back =
to 
                  back with no rest while starting with the heaviest weigh=
t 
                  possible and each time strip off some weight to allow yo=
u to 
                  continue)<O:P> </O:P>
                  </li>
                  <li>1 =BD reps (perform one full rep and then on the sec=
ond rep 
                  only perform half the normal range of motion and then re=
turn 
                  to starting position to begin the next rep. ex. one full=
 rep 
                  of lat pulldowns, pull second rep all the way down, resi=
st 
                  weight back up but only half way and then pull back down=
)<O:P>
                  </O:P>
                  </li>
                </ol>
                <p>These are just a few examples of methods of increasing =

                intensity to ensure progress. The key point to remember is=
 that 
                whatever you do it must be progressive in order for it to =
elicit 
                a physical change. This is even more critical for those lo=
oking 
                to add muscle size.<O:P> </O:P>
                </p>
                <p>Although this article is geared towards individuals who=
 are 
                interested in gaining muscle size, the principles can also=
 be 
                used for individuals who want to build strength, increase =

                metabolism, or tighten and tone muscles.<O:P> </O:P>
                </p>
                <p>Here are some general recommendations for different goa=
ls=85<O:P>
                </O:P>
                </p>
                <p>If your goal is to tighten and tone muscles:<O:P> </O:P=
>
                </p>
                <p style=3D"MARGIN-LEFT: 39.75pt; TEXT-INDENT: -0.25in">=B7=
<span style=3D"FONT-WEIGHT: normal; FONT-STYLE: normal; FONT-VARIANT: norm=
al">   
                </span>Focus on increasing reps, decreasing rest, and chan=
ging 
                exercises frequently<O:P> </O:P>
                </p>
                <p style=3D"MARGIN-LEFT: 39.75pt; TEXT-INDENT: -0.25in">=B7=
<span style=3D"FONT-WEIGHT: normal; FONT-STYLE: normal; FONT-VARIANT: norm=
al">   
                </span>Train each muscle group twice per week<O:P> </O:P>
                </p>
                <p style=3D"MARGIN-LEFT: 39.75pt; TEXT-INDENT: -0.25in">=B7=
<span style=3D"FONT-WEIGHT: normal; FONT-STYLE: normal; FONT-VARIANT: norm=
al">   
                </span>Perform fewer sets of many different exercises (1-2=
 sets 
                per exercise)<O:P> </O:P>
                </p>
                <p>If your goal is to increase strength and power:<O:P> </=
O:P>
                </p>
                <ul style=3D"MARGIN-TOP: 0in" type=3D"disc">
                  <li>Focus on increasing weight<O:P> </O:P>
                  </li>
                  <li>Train each muscle group once every 7-10 days<O:P> </=
O:P>
                  </li>
                  <li>Perform multiple sets of each exercise (2-5 sets per=
 
                  exercise)<O:P> </O:P>
                  </li>
                </ul>
                <p>If your goal is to increase muscle size:<O:P> </O:P>
                </p>
                <ul style=3D"MARGIN-TOP: 0in" type=3D"disc">
                  <li>Focus on shocking muscles by changing variables freq=
uently 
                  (exercises, set and rep schemes, rest time, etc)<O:P> </=
O:P>
                  </li>
                  <li>Train each muscle group on a variable schedule (expe=
riment 
                  by training a muscle group 3 times a week and then once =
every 
                  ten days)<O:P> </O:P>
                  </li>
                  <li>Perform multiple sets for a while and the perform si=
ngle 
                  sets for a week or two<O:P> </O:P>
                  </li>
                </ul>
                <p>Some final reminders:<O:P> </O:P>
                </p>
                <p>The recommendations above are general and of course wou=
ld 
                need to be adapted and adjusted for your personal goals an=
d 
                experience. For those of you who are advanced and may be 
                thinking there=92s no way you can build strength by traini=
ng once 
                every 10 days I challenge you to try it for at least 4 wee=
ks, or 
                those of you who think that you need to stick to the same =
basic 
                movements like bench to build size I challenge you to try =

                shocking the muscles by changing the exercises you perform=
 each 
                week for 4 weeks, and those of you with little experience =
I hope 
                that you=92ll throw away the fitness magazines and learn w=
hat 
                really works.<O:P /> </td>
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