What if there was a safe and natural way to build more muscle in less time? Considering the spread of information today, most people including bodybuilders have turned off their radar to any more hype and become skeptical. The more advanced ones are already doing this and it’s not news to them or maybe they know about it but aren’t utilizing supersets to their full potential. But considering my e-mail inbox is full of questions about “my routine this and I have little time for working out,” it seems obvious that some of you.

Are quite possibly skipping out of the best opportunity to do more work in less time with [TAG-TEC] supersets[/TAG-TEC] .

What is this method of building more muscle in less time? It’s called Supersetting and [TAG-TEC]Craig Ballantyne[/TAG-TEC] of Turbulence Training does a cool job of explaining it even if he’s only using the 10 pound dumbbells. :-)

[TAG-TEC]Tom Venuto[/TAG-TEC] said, “There are three primary categories of supersets: 1) same muscle group, 2) agonist-antagonist, and 3) staggered sets.”

In Craig Ballantyne’s video above, he’s demonstrating a stagged superset. It’s not really the same muscle group or an opposing. He’s just doing one of three types. Supersets are a method I’ve used for several years for some significant muscle gains.

For those of you interested in the full superset article now that you get the concept, here’s a resource on supersets along with many examples.

How to Build More Muscle in Less Time with Supersets

Supersets are something I tell my clients to do all the time. They work, they build muscle and you chat less and work harder. If it’s muscle gains you are after, this is an incredible concept that will raise the intensity levels of your workouts but keep them shorter in time and ultimately more work is done.

Thanks Craig for putting together a quick video to explain the concepts of weightlifting supersets.

In case you didn’t know…

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training superset workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

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Kevin Trudeau Weight Loss

September 15th, 2007 - posted in Current Health News

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It just chaps my small hide when I see book after book by a marketing guru make it to the mainstream, the latest being the [TAG-TEC]Kevin Trudeau Weight Loss[/TAG-TEC] book. Maybe I’m jealous? Or maybe it’s because I simply can’t stand it when good information gets pushed to the bottom and somebody who’s promoting crazy diets and questionable supplements makes it to the top.

Infomercial star Trudeau charged with misrepresenting bestseller, violating orderKevin Trudeau Weight Loss

Canadian Press Release Story

Here’s the part that caught my eye:

“After purchasing the book, however, the FTC alleged that consumers discover it “requires severe dieting,” daily injections of a prescription drug not approved by the Food and Drug Administration for weight loss and “lifelong dietary restrictions.”

The book ranks third on the Wall Street Journal’s bestseller list this week, and 19th on USA Today’s list.”

How come these books rank so high but ones I know about that aren’t so hyped up, that are written by responsible individuals don’t do as well?

(more…)

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Pay Fat People to Lose Weight?

September 12th, 2007 - posted in Current Health News

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After skimming over my Bloglines today, I ran across this article with a shocking announcement that was part of a wish list proposed by the [TAG-TEC]Australian General Practice Network[/TAG-TEC].Obesity Epidemic

A doctors group has proposed that overweight people be given a $170 subsidy to attend an accredited weight-loss program.

“We believe that this will go a long way to helping people get access to accredited weight loss programs where the people will be supported.” -Dr Tony Hobbs, Australian General Practice Network

This group believes it will go a long way to helping cure the [TAG-TEC]obesity[/TAG-TEC] problem by getting overweight people the education they need to lead a healthy lifestyle. And at the end of the 12 weeks, they would be measured to ascertain their progress.

TAKE A DEEP BREATH HERE

Let’s assume you pay people to lose weight. They get to take some classes that are offered at a community center or health care facility. This isn’t free folks. Somebody is footing the $170 and the bills to pay the educators, open the center, provide the materials and educate the individuals.

We hardly do this for people who smoke, drink or have too many children they cannot take of and that costs billions a year in terms of related health care costs and social services.

After doing a survey of 10,000 people, Gymticket.com found the #1 reason people didn’t seek to improve their health or continue to workout was…

Lack of Motivation.

I hardly think $170 subsidized by a section of a private health care industry is significant motivation to cause a stampede of people to devote 12 weeks of their lives to curing their obesity. And what defines obesity that a person would quality for this?

If I use the [TAG-TEC]BMI[/TAG-TEC] (body mass index) in the United States, I’m technically obese. I’d go for the money and be on a forced cutting diet to lean up. Is that fair even if I don’t need it?

As “Bruce” said in a comment from for the original article, “Perhaps just pay thin people not to get fat?”

Shouldn’t we reward people for being thinner? Not the other way around. How about a subsidized gym membership as an incentive to keep working out?

The solution is to find what motivates people on their individual basis.

Heck [TAG-TEC]Richard Simmons[/TAG-TEC] really seemed to care about his clients. He was involved in their lives. He got to know them. He wanted to help them. He didn’t give up and it took longer than 12 weeks thru some government program. His motivation and the drive of his clients wasn’t based on some $170 as motivation.

I have no problems with more information being made to the public. I try my hardest to provide what I believe is good education to my readers, subscribers and customers in hopes they will make informed choices. I’d rather see the $170 spend on a per person basis for useful consumer health education and awareness campaigns vs. just paying somebody a little bit of money, sending them to some class for only 12 weeks and then most likely dropping the ball.

What do you think?

Should we pay people to lose weight? Is that the cure to the obesity epidemic?

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Weight Gain Stories

September 11th, 2007 - posted in Natural Bodybuilding

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Being skinny myself for MANY years, I could feel the frustration, pain and ultimate satisfaction of this guy. What an amazing transformation. Going from what looks like a skinny hardgainer to a muscular, almost male model type. It’s a look at years of training and a nice compilation of photos of this guys weight gain.

Before I get all the hate mail, let me just say that it is just as frustrating for a hardgainer to put on the weight as it is for a person who’s overweight for several years. It’s painful, it’s embrassing and it takes an emotional. I’ve been told many times by people it’s not the same thing but that’s from people who were desperate to lose weight.

There are really people out there who are desperate to gain healthy weight.

Anyway, a bit long but a cool look at one of many [tag-tec]weight gain stories[/tag-tec]. As a person who’s gained healthy weight myself, it was one of those few YouTube videos that I could relate to.

Another of of my friends, [tag-tec]Vince Delmonte[/tag-tec], is another one of those skinny [tag-tec]hardgainer[/tag-tec] types. He’s got a neat weight gain story as well. And some weight gain tips for those in similar positions as this guy and myself years ago. His newsletter kicks butt too.

Read about Vince Delmonte’s Weight Gain Story

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How to Get Motivated to Exercise

September 10th, 2007 - posted in Current Health News

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What’s the #1 reason people can’t conjure the effort necessary to change their lives and become healtheir?

Lack of motivation!  They simply don’t have the necessary motivation to start exercising, join a gym and start working out.  Even worse?  If they do that initial workout, many quit because of the same reason.  They aren’t motivated.

Don’t take my word for it, Gymticket.com surveyed several thousand people in a recent poll and guess what they found?

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Lower Abdominal Exercises – Ivan is a Glutton for Punishment

September 08th, 2007 - posted in Natural Bodybuilding

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Ivan Nikolov is one Bulgarian bodybuilder who’s a glutton for punishment. In fact, this lower abdominal exercise really should just be labeled as a core exercise that will give you six pack abs within no time. While we all know, or should know that abs are about a low percentage of body fat and having that nutritional program in place, there’s still something to be said for doing specific exercises. The argument could be made (and I believe) that there’s no lower or upper abs, it’s all the core and every exercise works the whole muscle area.

Fine… but this one is still going to make it FEEL like it’s a lower abdominal exercise.

Ivan told me, “Today I asked my friend at the gym to film me doing my favorite abs exercise.”

You cannot have a weak core or abdominals if you are able to do this exercise.

I’ll be honest, I haven’t tried and I’m not sure I’d be able to do this without the weight!

Take a look, it’s cool to watch. I wonder if Ivan was sore the next day?

Just hit the Play button arrow and let it buffer for a second. It will play.

If you want to learn more about Ivan Nikolov or his Fitness Nutrition Advisor (FitNA) program, you can check out his site. He’s got a fantastic newsletter and a very good website just slammed full of informative fat loss, muscle building and other lower abdominal exercises you can learn about.

Check Out Ivan’s Fitness Nutrition Advisor

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Pushing Yourself to the Edge: Symptoms of Overtraining

September 05th, 2007 - posted in Natural Bodybuilding

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Have you ever visited a message board or been told by a trainer the following?

* If you train a muscle group more than once a week, you are overtraining.

* If you train more than 5 days a week, you are overtraining.

* If you workout more than once a day, you are overtraining.

Folks, while overtraining is a real concept, it’s not as simple as slapping down some magic number. It does require that you evaluate each situation and the signs and symptoms below in order to effectively evaluate a potential overtraining situation.

The next time somebody tells you are overtraining without getting all the facts based on situation, blow them off.

Myth: Overtraining is defined is a set number of days a person workouts. Training 5 days in a row or more is too much and that is overtraining.

Fact: Overtraining is different for everybody based on several factors. It’s not as simple as “if you train 6 days a week, you are overtraining.” That is incorrect. A person can suffer from symptoms with fewer days and somebody else can suffer no symptoms and make fantastic gains with 7 days a week. It cannot be defined by slapping down a number for every single person in every single case.

Here’s some signs and symptoms to be aware of in regards to overtraining and overreaching. They are grouped into physical and psychological categories.

Now if you suffer from a couple of these, it’s not a sign of overtraining. If you have 5+ of these on a regular basis, it is probably cause to adjust your schedule. Just because I can’t sleep on night does not mean I’m overtraining. :-)

Physical Signs & Symptoms;

* Elevated resting pulse / heart rate
* Frequent minor infections
* Increased susceptibility to colds and flu’s
* Increases in minor injuries
* Chronic muscle soreness or joint pain
* Exhaustion
* Lethargy
* Weight loss
* Appetite loss
* Insatiable thirst or dehydration
* Intolerance to exercise
* Decreased performance
* Delayed recovery from exercise

Psychological Signs & Symptoms;

* Fatigued, tired, drained, lack of energy
* Reduced ability to concentrate
* Apathy or no motivation
* Irritability
* Anxiety
* Depression
* Headaches
* Insomnia
* Inability to relax
* Twitchy, fidgety or jittery

There’s a lot to be aware of when it comes to your body’s signals about pushing yourself too far. The most common sign of overtraining is the total loss of motivation to train (and maybe other areas of your life) mixed with some the symptoms above and exhaustion.

It might be wise to take a break if you are not motivated, exhausted and you have some of the symptoms above.

I’m a big believer in taking a training break every 8-10 weeks anyway to keep myself from ever reaching the above states of potential overtraining. It helps to take a break regardless but that’s up to you.

Do you think any of these signs and symptoms applies to you?

Are there some that you suffer from not listed here?

I’d love to hear from you!

Yours for Bigger Gains, More Often,

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

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