To gain bigger muscles faster doesn\u2019t always require getting on a drastically different workout plan or following an ultra-scientific diet.<\/p>\n
Small changes can add up to major results. Here are 6 critical factors you can apply right now into your current training program that will give you instant results.<\/p>\n
Factor #1<\/strong> Train Based on Muscle Fiber Type<\/h3>\n![\"Gene](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/07\/YLtrAVV6q-hK6-eT-tPPAb5oADA7s9kp79MXRCVlSX8ox_Dg7nQX7y0x0wxnelejMN8Ko328LMJV5ZgGk3SjDvSBqegGu6Lxx6ixui87frEVWL2IZW3_61UmqHvWUyQBZ5xKvk0v6Ufts0-d-e1-ft.jpg\")
<\/a>“Learn The Shocking Reason Why NOT Knowing Your Muscle Fiber Type Keeps You Skinny… Keeps You Fat… And Robs You Of The Results You Deserve…” >> Click Here For Gene Expression Training<\/a> <<<\/figcaption><\/figure>\nMany gym goers don’t stop and think how there body will respond to a particular amount of reps, sets and exercises.<\/p>\n
Think about it…have you ever wondered why some people can build muscle only using heavy weight while others use light weight?<\/p>\n
It’s about your dominant muscle fiber type.<\/p>\n
Here’s a few things you can do right now to determine your muscle fiber type so you can gain bigger muscles faster<\/p>\n
Fast Twitch<\/strong><\/p>\n\n- Better at sprinting as opposed to long distance running<\/li>\n
- explosive power<\/li>\n
- Vertical jump higher than 23 inches<\/li>\n
- Less than 7 reps on 80% of your 1 rep max.<\/li>\n
- Longer rest periods between sets<\/li>\n<\/ul>\n
Slow Twitch<\/strong><\/p>\n\n- Better at marathons or long distance running<\/li>\n
- Vertical jump under 17 inches<\/li>\n
- More than 7-9 reps on 80% of your 1 rep max<\/li>\n
- Shorter rest periods between sets<\/li>\n<\/ul>\n
Mixed<\/strong><\/p>\n\n- A combination of the 2 above (Fast and Slow Twitch)<\/li>\n<\/ul>\n
This technique of training with your dominant muscle fiber type was so powerful that 12 ordinary men transformed their bodies in ONLY 18 weeks by using it.<\/p>\n
It was developed by WBFF fitness model Vince Delmonte and he created a whole program around it called, “Gene Expression Training<\/a>.”<\/p>\nIf you would like to get a free sample workout used by these 12 men you can download it here.<\/p>\n
After you download your workout you’ll be taken to a page that will help you determine your muscle fiber type using this simple 30 second quiz<\/a><\/p>\nOnce you determine what dominant muscle fiber type you are, you\u2019ll be able to train based on how your body responds and gain bigger muscles faster.<\/p>\n
Factor #2<\/strong>\u00a0 Apply The 3 Mechanisms to Muscle Growth<\/h3>\n![\"gain](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/04\/Screen-Shot-2017-03-09-at-2.20.59-PM.png\")
<\/p>\n
A 2010 paper in the Journal of Strength & Conditioning Research by Brad Schoenfeld identified these three mechanisms of rapid muscle growth as \u2013 mechanical tension, metabolic stress, and muscle damage<\/b><\/p>\n
Most guys who do not know how to optimize all three of these factors to muscle growth, end up spinning their wheels and become frustrated as to why they look the same month after month, year after year.<\/p>\n
The fact is, to gain bigger muscles, you need to stimulate them properly for them to grow.<\/p>\n
If you don\u2019t expose your muscle to stress, there\u2019s no driving force for muscle to grow.<\/p>\n
If you are not sure how to properly execute exercises, you should stop right now and read IFBB Pro Bodybuilder Ben Pakulski\u2019s \u201c6 essentials of exercise execution<\/a><\/span>.\u201d<\u2014(Click Here for FREE Download)<\/p>\nThe 3 mechanism to muscle growth to build your BEST body are:<\/strong><\/p>\n\n- Mechanical Tension (Heavy weight using low reps 5×5)<\/li>\n
- Metabolic Stress (light weight with more reps 4×12)<\/li>\n
- Muscle Damage (drop-sets like N.O.S<\/a><\/span>, rest pause sets, DRTS sets and intra set stretching<\/a><\/span>)<\/li>\n<\/ol>\n
If you know how to combine ALL 3, you\u2019ll have a muscular body you can be proud of but, one of the most under utilized techniques to building the body faster is TENSION<\/b>!<\/p>\nFactor #3<\/strong>\u00a0 STOP Doing Cardio<\/h3>\n![\"gain](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/03\/LEGS.png\")
<\/a><\/p>\nIf you want to build muscle, shred fat, and gain explosive strength as fast as humanly possible, STOP DOING CARDIO COMPLETELY.<\/b><\/p>\n
Cardio is a muscle wasting activity unless you do some form of body-weight circuits<\/b> or barbell complexes<\/b>.<\/p>\n
Both of these workouts will build muscle and BOTH can be done at home.<\/p>\n
Cardio serves ZERO PURPOSE<\/b> other than to get through some podcasts and totally robs you of potential gains, slows your fat loss and sets you up for rebound weight gain.<\/p>\n
The research is clear, cardio turns you into a FAT STORING MACHINE<\/b> via many mechanisms.<\/p>\n\r\n\r\n <\/p>\nEDITORS NOTE: <\/strong>If you're looking to get bigger or put on more size, here's how to gain muscle and put on 10 pounds in 30 days with this free muscle gain calculator...=> Click Here For Your Free Muscle Building Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\nIn fact, there’s a great book by Timothy Caulfield\u2019s The Cure for Everything, and experienced marathon runner Kim Raine said:<\/p>\n
\u201cI\u2019ve run eighteen marathons and I put one pound on for each one. Eighteen marathons and eighteen pounds heavier. It is so maddening!\u201d<\/em><\/p>\nAnd the number of injuries from running is no surprise when you consider:<\/p>\n
For every mile you run, your feet hit the ground 900 times.<\/p>\n
Even if you only weigh 150 lbs, then you are thumping 135,000 pounds of force against the joints and ligaments, starting with the feet and extending into the knees, hips, low back and even the shoulders.<\/p>\n
As some researchers have said:<\/strong><\/p>\n\u201cJogging is healthy exercise for the body like boxing is healthy exercise for the head and face.\u201d<\/em><\/p>\nOf course, running is a massive BILLION<\/b> dollar business in running shoes and all the rest so you won\u2019t hear this info widespread.<\/p>\n
In short, running and jogging are terrible choices for long-term exercise. Remember, this is not my opinion, these are facts.<\/p>\n
With all that said\u2026<\/p>\n
You don\u2019t need to do cardio to get shredded\u2026 20-minutes of this once per week could help not only burn pounds of fat, but also can add serious muscle to your frame!<\/p>\n
\u21d2 Here are the BEST Fat Burning Workouts to Look like a Bodybuilder & Perform Like an Athlete<\/a><\/span><\/p>\nHere\u2019s the difference between complexes and body-weight circuits:<\/p>\n
1. Barbell Complexes<\/strong> – <\/b>This stuff works AMAZINGLY FAST \u2014 far better than anything you’ve ever experienced. <\/span><\/p>\nIn fact, that’s my promise. Not only that, but you\u2019re going to get totally addicted to it. <\/span><\/p>\nIt may sound a tad complicated at first but it really isn\u2019t, all my top guys rocking a six pack have totally dumped the cardio and have a body that women WANT and men ENVY. <\/span><\/p>\nDumbbell or Barbell complexes are used to replace long and boring cardio which will increase your muscle size, strength and incinerate fat\u2026 for your best body EVER. <\/span><\/p>\nCardio and running can not do that. <\/span><\/p>\nYou\u2019ll off with (2) 10 pound plates on the barbell or 15-20 pound dumbbells. Set the clock for 20 minutes and complete as many rounds as possible (goal is 10 rounds) moving from one exercises to the other WITHOUT rest. <\/span><\/p>\nOnce you complete one round, rest for 30 sec and repeat. If you are able to complete ALL 10 rounds within 20 minutes, increase the weight on the bar by 10 more pounds using (2) 5 pound plates or 5 more pounds for dumbbells.<\/span><\/p>\n2. Body-Weight Circuits<\/strong> – <\/b>There is a variety of body-weight circuits you can do from short 4 minute tabata to 8 minutes full body, they\u2019re both effective. Here\u2019s an example of both below:<\/p>\n\n- 4 Minute Tabata Workout<\/a><\/span><\/li>\n
- 8 Minute Full Body Workout<\/a><\/span><\/li>\n<\/ul>\n
Factor #4\u00a0<\/strong> Train Each Muscle Groups at Least 2-3 Times A Week<\/h3>\n![\"\"](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/03\/Screen-Shot-2017-03-09-at-12.04.37-PM.png\")
<\/a><\/p>\nSome people may think that this is over-training, but the reality is most people don’t train hard enough and will never truly reach a state of over-training.<\/p>\n
If anything, most people under train. Working a muscle group 2-3 times in a single week will keep protein synthesis elevated keeping the body in an anabolic state.<\/p>\n
To do this right, you want to do apply different sets, volume, reps and exercises.<\/p>\n
To do this properly you could do it one of two ways:<\/p>\n
\n- Specialize in one particular muscle group (like arms) and the other muscle groups only get maintenance.<\/li>\n
- Train 5-6 days a week and train at least 2-3 muscle groups in each of those days.<\/li>\n<\/ul>\n
Here’s what a typical training split would look like:<\/strong><\/p>\nMonday:<\/em>\u00a0 Chest\/Front Delts\/Biceps\/Core<\/p>\nTuesday:<\/em>\u00a0 Back\/Rear Delts\/Triceps\/Calves<\/p>\nWednesday:\u00a0<\/em> Quads\/Hams\/Core<\/p>\nThursday:<\/em>\u00a0 Biceps\/Chest\/Side Delts\/Front\/Delts\/Calves<\/p>\nFriday:<\/em>\u00a0 Triceps\/Back\/Core<\/p>\nSaturday:<\/em>\u00a0 Hams\/Quads\/Calves<\/p>\nSunday:<\/em>\u00a0 Off<\/p>\nThe idea with this split is to train most body parts TWICE per week; once heavy with the intent of mechanical damage and high neurological stress.<\/p>\n
The second half is focused on maximizing cell swelling and hyperemia.<\/p>\n
This training spllit was taken right out of IFBB Pro Bodybuilder, Ben Pakulski in his NEW program MI40x<\/a>.<\/p>\nFactor #5<\/strong>\u00a0 Apply Neurological Overload Sets aka N.O.S<\/h3>\n![\"gain](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/03\/parallax-three-1-1024x683.jpg\")
<\/a><\/p>\nN.O.S stands for Neurological Overload Set <\/a>and was founded by Ben Pakulski as well.\u00a0 <\/a><\/p>\nN.O.S set overloads the\u00a0body and creates the optimal hormonal environment for growth inside the\u00a0muscle!<\/p>\n
Hormones like testosterone, growth hormone, IGF-1 are responsible for\u00a0growth as well as fat loss.<\/p>\n
The best way to stimulate these hormones is through intense\u00a0exercise that takes muscles to their limit.<\/p>\n
N.O.S is the single most effective way to take a muscle to its point of complete\u00a0physical exhaustion.<\/p>\n
As many of you already know, TIME under TENSION is the number one most\u00a0highly correlated factor with muscle hypertrophy (growth).<\/p>\n
Here’s how to perform a N.O.S. set:<\/strong><\/p>\nStart out by putting yourself in the exact optimal range for muscular\u00a0growth via Time under Tension (40-70 seconds)<\/p>\n
8 repetitions done with a 4-0-1-0 cadence (5-second reps). For those of\u00a0you unfamiliar with this cadence reference, it is very simple.<\/p>\n
It means\u00a04 seconds DOWN (negative\/eccentric portion) , 0-seconds pause, 1-second\u00a0 concentric (contraction), and then 0-second pause.<\/p>\n
The \u201c0\u2019s\u201d tend to be most confusing for people, this simply means DON\u2019T\u00a0STOP. Use continuous motion and no rest or pause at the top or bottom of\u00a0the rep.<\/p>\n
Once you have completed 8 repetitions with 5-second reps, IMMEDIATELY\u00a0decrease the weight by 20% and keep going. No cheating, no extraneous\u00a0movement, just strict executed form.<\/p>\n
Repeat this 20% drop in weights 2 more times for a total of 3 decreases\u00a0in weight.<\/p>\n
This process will take your muscle to complete physical exhaustion.<\/p>\n
The\u00a0lactic acid will be uncomfortable but find comfort in knowing that more\u00a0lactic acid is correlated with more growth hormone, bigger muscles and a\u00a0leaner, harder physique.<\/p>\n
Factor #6\u00a0<\/strong> Nutrition<\/h3>\n![\"gain](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/03\/nutrition.png\")
<\/a><\/p>\nTo gain bigger muscles, we have to talk about proper nutrition.<\/p>\n
This is a BIG one where most people screw up.\u00a0 Whether you are trying to gain bigger muscles or lose fat, most people are lacking.<\/p>\n
How you eat for performance is going to largely depend on your physique goals so I’ll touch on both briefly.<\/p>\n
1. If you a skinny guy and have a hard time gaining any amount of weight and size, follow this formula below:<\/strong><\/p>\nMeal Cadence<\/strong><\/p>\nMorning \u2013 Protein\/Fat\u2019s
\nLunch time \u2013 Protein\/Carbs
\nPost Workout \u2013 Protein\/Carbs (Big Meal)
\nSecond Post Meal \u2013 Protein\/Carbs
\nBefore Bed \u2013 Protein Fat<\/p>\n
Calories:<\/strong><\/p>\nTo gain weight you have to be in a calric surplus of at least 500. To do this take your body-weight (in pounds) x 19=?<\/p>\n
Example:<\/em> If you are 175 pounds that would equal 3,325, roughly depending on your height and age.<\/p>\nProtein:<\/strong><\/p>\nProtein will always be 1 gram per pound of body-weight a day no matter what body part you train.<\/p>\n
Carbs:<\/strong><\/p>\nWhen you train upper body you\u2019ll consume your body weight x 2 on carbs in grams.<\/p>\n
When you train lower body you\u2019ll consume your body weight x 3 on carbs in grams.<\/p>\n
For Example: If you weighed 175lbs you\u2019ll take that and multiply by 2 (upper body workout days) which equals 350 grams of carbs.<\/p>\n
On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 525 grams of carbs.<\/p>\n
Fats:<\/strong><\/p>\nMCT oil or coconut oil
\nMixed Nuts
\nNut Butters (peanut or almond butter
\nGrass Fed Butters when cooking
\nOlive Oils when cooking
\nAvocado
\nRed Meats (Eat in morning or Night)<\/p>\n
Here are 5 more tips to putting on muscle and weight fast=> 5 Muscle Mass Building Tips For Skinny Guys<\/a><\/span><\/p>\n2.<\/strong> Here’s a formula you can follow if you want to lose weight.<\/strong><\/p>\nThe most common cause of obesity and excess fat accumulation is excessive carbohydrate intake.<\/p>\n
For those people looking to build muscle, many suggest just switching to \u201cclean\u201d foods while still eating a large amount.<\/p>\n
I\u2019ll tell you from experience that this will not work.<\/p>\n
Someone who is holding a large amount of fat will almost always need to use a relatively low carb approach, at least for a short period of time, in order to reset their body\u2019s ability to e effectively utilize carbohydrates or (\u201cinsulin sensitivity\u201d).<\/p>\n
One really good program for putting on muscle WITHOUT the fat is Ben Pakulski’s “Incredible Bulk<\/a>.”\u00a0 It’s not cheap but well worth the investment.<\/p>\nFollow this plan and you\u2019ll lose weight:<\/span><\/strong><\/p>\n\n- Caloric Deficit:<\/strong> To lose weight you have to be in a caloric deficit of at least 250\u2013500 calories. Simply take your body-weight (in pounds) and multiply by 12. This is how many calories you\u2019re allowed to have in order to lose weight.<\/span><\/li>\n
- Protein\/Carbs: <\/b>Stick to a diet high in protein and low in carbohydrates. Carbs spike insulin and make you hold water. Carbs are great when you want to workout but if you don\u2019t, carbs are not needed.<\/span><\/li>\n
- Fats: <\/b>High fat diets are great for weight loss as long as you keep your carbs low. Here are 7 shockingly fatty foods<\/a><\/span> that will help you burn fat<\/span><\/li>\n
- 1 Ingredient Foods:<\/b> Stay away from high processed foods that have to many ingredients on the label. Stick to whole 1 ingredient foods.<\/span><\/li>\n<\/ol>\n
\u00a0Conclusion:\u00a0<\/strong><\/h3>\nThere is so much mis-information and fake news floating around on the web as to building the kind of body you can be proud of.<\/p>\n
The key gain bigger muscles and losing fat is to get the right information into your hands, but without application; well… you’ll never reach your full potential.<\/p>\n
Today I’ve decided to open up my coaching program<\/a> for those who are serious about transforming their body.<\/p>\nThe group coaching will official start the day after Easter, April 17th but you can registrar right now on the following page:<\/p>\n
<\/a>Many gym goers don’t stop and think how there body will respond to a particular amount of reps, sets and exercises.<\/p>\n
Think about it…have you ever wondered why some people can build muscle only using heavy weight while others use light weight?<\/p>\n
It’s about your dominant muscle fiber type.<\/p>\n
Here’s a few things you can do right now to determine your muscle fiber type so you can gain bigger muscles faster<\/p>\n
Fast Twitch<\/strong><\/p>\n Slow Twitch<\/strong><\/p>\n Mixed<\/strong><\/p>\n This technique of training with your dominant muscle fiber type was so powerful that 12 ordinary men transformed their bodies in ONLY 18 weeks by using it.<\/p>\n It was developed by WBFF fitness model Vince Delmonte and he created a whole program around it called, “Gene Expression Training<\/a>.”<\/p>\n If you would like to get a free sample workout used by these 12 men you can download it here.<\/p>\n After you download your workout you’ll be taken to a page that will help you determine your muscle fiber type using this simple 30 second quiz<\/a><\/p>\n Once you determine what dominant muscle fiber type you are, you\u2019ll be able to train based on how your body responds and gain bigger muscles faster.<\/p>\n A 2010 paper in the Journal of Strength & Conditioning Research by Brad Schoenfeld identified these three mechanisms of rapid muscle growth as \u2013 mechanical tension, metabolic stress, and muscle damage<\/b><\/p>\n Most guys who do not know how to optimize all three of these factors to muscle growth, end up spinning their wheels and become frustrated as to why they look the same month after month, year after year.<\/p>\n The fact is, to gain bigger muscles, you need to stimulate them properly for them to grow.<\/p>\n If you don\u2019t expose your muscle to stress, there\u2019s no driving force for muscle to grow.<\/p>\n If you are not sure how to properly execute exercises, you should stop right now and read IFBB Pro Bodybuilder Ben Pakulski\u2019s \u201c6 essentials of exercise execution<\/a><\/span>.\u201d<\u2014(Click Here for FREE Download)<\/p>\n The 3 mechanism to muscle growth to build your BEST body are:<\/strong><\/p>\n If you know how to combine ALL 3, you\u2019ll have a muscular body you can be proud of but, one of the most under utilized techniques to building the body faster is TENSION<\/b>!<\/p>\n If you want to build muscle, shred fat, and gain explosive strength as fast as humanly possible, STOP DOING CARDIO COMPLETELY.<\/b><\/p>\n Cardio is a muscle wasting activity unless you do some form of body-weight circuits<\/b> or barbell complexes<\/b>.<\/p>\n Both of these workouts will build muscle and BOTH can be done at home.<\/p>\n Cardio serves ZERO PURPOSE<\/b> other than to get through some podcasts and totally robs you of potential gains, slows your fat loss and sets you up for rebound weight gain.<\/p>\n The research is clear, cardio turns you into a FAT STORING MACHINE<\/b> via many mechanisms.<\/p>\n\r\n EDITORS NOTE: <\/strong>If you're looking to get bigger or put on more size, here's how to gain muscle and put on 10 pounds in 30 days with this free muscle gain calculator...=> Click Here For Your Free Muscle Building Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n In fact, there’s a great book by Timothy Caulfield\u2019s The Cure for Everything, and experienced marathon runner Kim Raine said:<\/p>\n \u201cI\u2019ve run eighteen marathons and I put one pound on for each one. Eighteen marathons and eighteen pounds heavier. It is so maddening!\u201d<\/em><\/p>\n And the number of injuries from running is no surprise when you consider:<\/p>\n For every mile you run, your feet hit the ground 900 times.<\/p>\n Even if you only weigh 150 lbs, then you are thumping 135,000 pounds of force against the joints and ligaments, starting with the feet and extending into the knees, hips, low back and even the shoulders.<\/p>\n As some researchers have said:<\/strong><\/p>\n \u201cJogging is healthy exercise for the body like boxing is healthy exercise for the head and face.\u201d<\/em><\/p>\n Of course, running is a massive BILLION<\/b> dollar business in running shoes and all the rest so you won\u2019t hear this info widespread.<\/p>\n In short, running and jogging are terrible choices for long-term exercise. Remember, this is not my opinion, these are facts.<\/p>\n With all that said\u2026<\/p>\n You don\u2019t need to do cardio to get shredded\u2026 20-minutes of this once per week could help not only burn pounds of fat, but also can add serious muscle to your frame!<\/p>\n \u21d2 Here are the BEST Fat Burning Workouts to Look like a Bodybuilder & Perform Like an Athlete<\/a><\/span><\/p>\n Here\u2019s the difference between complexes and body-weight circuits:<\/p>\n 1. Barbell Complexes<\/strong> – <\/b>This stuff works AMAZINGLY FAST \u2014 far better than anything you’ve ever experienced. <\/span><\/p>\n In fact, that’s my promise. Not only that, but you\u2019re going to get totally addicted to it. <\/span><\/p>\n It may sound a tad complicated at first but it really isn\u2019t, all my top guys rocking a six pack have totally dumped the cardio and have a body that women WANT and men ENVY. <\/span><\/p>\n Dumbbell or Barbell complexes are used to replace long and boring cardio which will increase your muscle size, strength and incinerate fat\u2026 for your best body EVER. <\/span><\/p>\n Cardio and running can not do that. <\/span><\/p>\n You\u2019ll off with (2) 10 pound plates on the barbell or 15-20 pound dumbbells. Set the clock for 20 minutes and complete as many rounds as possible (goal is 10 rounds) moving from one exercises to the other WITHOUT rest. <\/span><\/p>\n Once you complete one round, rest for 30 sec and repeat. If you are able to complete ALL 10 rounds within 20 minutes, increase the weight on the bar by 10 more pounds using (2) 5 pound plates or 5 more pounds for dumbbells.<\/span><\/p>\n 2. Body-Weight Circuits<\/strong> – <\/b>There is a variety of body-weight circuits you can do from short 4 minute tabata to 8 minutes full body, they\u2019re both effective. Here\u2019s an example of both below:<\/p>\n Some people may think that this is over-training, but the reality is most people don’t train hard enough and will never truly reach a state of over-training.<\/p>\n If anything, most people under train. Working a muscle group 2-3 times in a single week will keep protein synthesis elevated keeping the body in an anabolic state.<\/p>\n To do this right, you want to do apply different sets, volume, reps and exercises.<\/p>\n To do this properly you could do it one of two ways:<\/p>\n Here’s what a typical training split would look like:<\/strong><\/p>\n Monday:<\/em>\u00a0 Chest\/Front Delts\/Biceps\/Core<\/p>\n Tuesday:<\/em>\u00a0 Back\/Rear Delts\/Triceps\/Calves<\/p>\n Wednesday:\u00a0<\/em> Quads\/Hams\/Core<\/p>\n Thursday:<\/em>\u00a0 Biceps\/Chest\/Side Delts\/Front\/Delts\/Calves<\/p>\n Friday:<\/em>\u00a0 Triceps\/Back\/Core<\/p>\n Saturday:<\/em>\u00a0 Hams\/Quads\/Calves<\/p>\n Sunday:<\/em>\u00a0 Off<\/p>\n The idea with this split is to train most body parts TWICE per week; once heavy with the intent of mechanical damage and high neurological stress.<\/p>\n The second half is focused on maximizing cell swelling and hyperemia.<\/p>\n This training spllit was taken right out of IFBB Pro Bodybuilder, Ben Pakulski in his NEW program MI40x<\/a>.<\/p>\n N.O.S stands for Neurological Overload Set <\/a>and was founded by Ben Pakulski as well.\u00a0 <\/a><\/p>\n N.O.S set overloads the\u00a0body and creates the optimal hormonal environment for growth inside the\u00a0muscle!<\/p>\n Hormones like testosterone, growth hormone, IGF-1 are responsible for\u00a0growth as well as fat loss.<\/p>\n The best way to stimulate these hormones is through intense\u00a0exercise that takes muscles to their limit.<\/p>\n N.O.S is the single most effective way to take a muscle to its point of complete\u00a0physical exhaustion.<\/p>\n As many of you already know, TIME under TENSION is the number one most\u00a0highly correlated factor with muscle hypertrophy (growth).<\/p>\n Here’s how to perform a N.O.S. set:<\/strong><\/p>\n Start out by putting yourself in the exact optimal range for muscular\u00a0growth via Time under Tension (40-70 seconds)<\/p>\n 8 repetitions done with a 4-0-1-0 cadence (5-second reps). For those of\u00a0you unfamiliar with this cadence reference, it is very simple.<\/p>\n It means\u00a04 seconds DOWN (negative\/eccentric portion) , 0-seconds pause, 1-second\u00a0 concentric (contraction), and then 0-second pause.<\/p>\n The \u201c0\u2019s\u201d tend to be most confusing for people, this simply means DON\u2019T\u00a0STOP. Use continuous motion and no rest or pause at the top or bottom of\u00a0the rep.<\/p>\n Once you have completed 8 repetitions with 5-second reps, IMMEDIATELY\u00a0decrease the weight by 20% and keep going. No cheating, no extraneous\u00a0movement, just strict executed form.<\/p>\n Repeat this 20% drop in weights 2 more times for a total of 3 decreases\u00a0in weight.<\/p>\n This process will take your muscle to complete physical exhaustion.<\/p>\n The\u00a0lactic acid will be uncomfortable but find comfort in knowing that more\u00a0lactic acid is correlated with more growth hormone, bigger muscles and a\u00a0leaner, harder physique.<\/p>\n To gain bigger muscles, we have to talk about proper nutrition.<\/p>\n This is a BIG one where most people screw up.\u00a0 Whether you are trying to gain bigger muscles or lose fat, most people are lacking.<\/p>\n How you eat for performance is going to largely depend on your physique goals so I’ll touch on both briefly.<\/p>\n 1. If you a skinny guy and have a hard time gaining any amount of weight and size, follow this formula below:<\/strong><\/p>\n Meal Cadence<\/strong><\/p>\n Morning \u2013 Protein\/Fat\u2019s Calories:<\/strong><\/p>\n To gain weight you have to be in a calric surplus of at least 500. To do this take your body-weight (in pounds) x 19=?<\/p>\n Example:<\/em> If you are 175 pounds that would equal 3,325, roughly depending on your height and age.<\/p>\n Protein:<\/strong><\/p>\n Protein will always be 1 gram per pound of body-weight a day no matter what body part you train.<\/p>\n Carbs:<\/strong><\/p>\n When you train upper body you\u2019ll consume your body weight x 2 on carbs in grams.<\/p>\n When you train lower body you\u2019ll consume your body weight x 3 on carbs in grams.<\/p>\n For Example: If you weighed 175lbs you\u2019ll take that and multiply by 2 (upper body workout days) which equals 350 grams of carbs.<\/p>\n On Lower body workout days you take your body weight (200lbs) and multiply by 3 which equals 525 grams of carbs.<\/p>\n Fats:<\/strong><\/p>\n MCT oil or coconut oil Here are 5 more tips to putting on muscle and weight fast=> 5 Muscle Mass Building Tips For Skinny Guys<\/a><\/span><\/p>\n 2.<\/strong> Here’s a formula you can follow if you want to lose weight.<\/strong><\/p>\n The most common cause of obesity and excess fat accumulation is excessive carbohydrate intake.<\/p>\n For those people looking to build muscle, many suggest just switching to \u201cclean\u201d foods while still eating a large amount.<\/p>\n I\u2019ll tell you from experience that this will not work.<\/p>\n Someone who is holding a large amount of fat will almost always need to use a relatively low carb approach, at least for a short period of time, in order to reset their body\u2019s ability to e effectively utilize carbohydrates or (\u201cinsulin sensitivity\u201d).<\/p>\n One really good program for putting on muscle WITHOUT the fat is Ben Pakulski’s “Incredible Bulk<\/a>.”\u00a0 It’s not cheap but well worth the investment.<\/p>\n Follow this plan and you\u2019ll lose weight:<\/span><\/strong><\/p>\n There is so much mis-information and fake news floating around on the web as to building the kind of body you can be proud of.<\/p>\n The key gain bigger muscles and losing fat is to get the right information into your hands, but without application; well… you’ll never reach your full potential.<\/p>\n Today I’ve decided to open up my coaching program<\/a> for those who are serious about transforming their body.<\/p>\n The group coaching will official start the day after Easter, April 17th but you can registrar right now on the following page:<\/p>\n\n
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Factor #2<\/strong>\u00a0 Apply The 3 Mechanisms to Muscle Growth<\/h3>\n
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Factor #3<\/strong>\u00a0 STOP Doing Cardio<\/h3>\n
<\/a><\/p>\n\n
Factor #4\u00a0<\/strong> Train Each Muscle Groups at Least 2-3 Times A Week<\/h3>\n
<\/a><\/p>\n\n
Factor #5<\/strong>\u00a0 Apply Neurological Overload Sets aka N.O.S<\/h3>\n
<\/a><\/p>\nFactor #6\u00a0<\/strong> Nutrition<\/h3>\n
<\/a><\/p>\n
\nLunch time \u2013 Protein\/Carbs
\nPost Workout \u2013 Protein\/Carbs (Big Meal)
\nSecond Post Meal \u2013 Protein\/Carbs
\nBefore Bed \u2013 Protein Fat<\/p>\n
\nMixed Nuts
\nNut Butters (peanut or almond butter
\nGrass Fed Butters when cooking
\nOlive Oils when cooking
\nAvocado
\nRed Meats (Eat in morning or Night)<\/p>\n\n
\u00a0Conclusion:\u00a0<\/strong><\/h3>\n
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<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"