Is 5 Sets of 5 All wrong for Gaining Muscle?

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Ever wonder how many reps you should do to build muscle?  You've probably heard that 5x5 is superior.  Or the 8-12 rep range is optimal.  The Max-OT system by AST is geared for the 4-6 range for optimal muscle and strength gains. It's confusing and frankly, I have had luck and success with every range.  But it's worth further discussion. This new article is probably going to really irritate some of the strength coaches who told that you should ONLY lift weights in the 5 rep range... But then again, the author doesn't seem to care about THEM...

5 Excuses That Won’t Fly in 2011

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It’s 2011. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym! 1. I have no time. According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what...
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Spot Reduction: The Legend; The Reality

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He said "Current research is now finding that when you work a specific muscle, the intramuscular fat and the fat in that general area is where the body derives fuel for that exercise. In other words, if you work your abdomen – you’re working those muscles in the area – the body turns to your belly fat for the most help in long-term fuel for that exercise." His exact words are that "if you do ab exercises (sit-ups, etc.), your body will use abdominal fat as fuel (glycogen) for that exercise, thereby burning it." In other words, the shedding...
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8 Evil Habits that Hijack Your Progress And Snuff Out Your Motivation

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“Don’t let anybody tell you what your ultimate potential is. You just don’t know. You’ve got to go ahead and test yourself, and put yourself in the gym day in and day out.” ~ Hugo Rivera It is a bodybuilding myth that only genetically gifted people can developed muscular physiques. In fact, anecdotal evidence shows that most “average” people who follow the fundamentals of nutrition and training can beat genetic perceptions. That means that even if you’re no genetically gifted than most people, you still have the potential to develop an amazing muscular physique. So why are so few people highly successful? Because they develop...
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Free Reports: Holy Grail Reports

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This could be your last chance to pick up some awesome FREE special reports from the fat loss guru Tom Venuto. You may have heard about some or all of these but just in case you missed any – here’s one more chance to pick up all four new reports at no cost (100% gratis!). Tom is currently offering four free fat loss and muscle building products at no cost here: 1) The Holy Grail of Building Muscle and Losing Fat REVEALED (a one hour mp3 and written transcript) ==>  Download This Report 2) Secrets of Gaining Muscle without Gaining Fat ==>  Download This Report 3) Never Lose Muscle (100% Pure...
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How To Gain Muscle And Lose Fat At The Same Time

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- Marc David P.S. - I'm currently doing the Holy Grail Body Transformation program myself.  If you have any questions about the blog post above, feel welcome to drop a comment below. If you have any questions after you download and read (or listen to) the Holy Grail Revealed interview, you can post those questions specifically on the new Holy Grail protocol here.
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How Planned Overtraining Can Build More Muscle

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Training on the Edge - Learn How Overtraining on Purpose Can Get You Maximum Results FAST! "We've always been told that it's bad to overtrain. Guess what? Overtraining on purpose is where the REAL results are." ~Nick Nillson Overtraining is NOT evil. Overtraining can be exactly what you need to achieve continuous and rapid results in your training. But first, what is overtraining? Overtraining is, most simply, training too much. Your body is unable to recover from the volume or frequency of training and begins to break down. You not only lose motivation to train, you become more susceptible to injury and illness,...
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How to Train in a Busy Gym

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I’ll admit that I’m NOT the most “politically correct” member at my local gym. No, I don’t spit in the water fountain or hang out in the doorway of the ladies’ yoga class drooling.  I don’t sweat all over the bench and leave behind a puddle of toxic waste for the next member to swim in.  I bathe regularly, use deodorant, brush my teeth before heading to the gym and don’t reek of stale beer while I’m on the treadmill. But when it comes to waiting in line for a piece of equipment…I’m a barracuda! In fact, I HATE to wait for people...
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Chest Exercises You Have Never Heard Of …

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So if there was just ONE bodypart that you really wanted to improve...one bodypart that ALWAYS ends up first in your training routine...what would it be? I think chances are pretty good that it's your CHEST! I mean, having that thick gladiator-like chest just screams power and strength. So if you're in a chest training rut...gains on bench press have come to a screeching halt...or maybe you're just plain bored with your chest training right now... Nick Nilsson (a.k.a. the "Mad Scientist" of exercise) has just come out with a new book called "The Best Chest Exercises You've Never Heard Of." I think the name...
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Ask the readers: Best Weight Gain Tip?

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Today I will ask you, the readers, to create the content for this site.  Many of you are experts yourself having been through this before.  I've never tried this concept on this blog and if it works, it will be something I'll do often.  If not, can't blame me for not giving it a shot. Many of us would like to gain weight — some of us just 10 pounds, and others more than 50.  But it’s not easy. We put ourselves through nutrition nightmares, we fail in our daily eating, we continue to stay the same weight, and we feel...
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