With Summer here now Ive had a huge number of emails from people looking to get into shape and looking for a quick fix or magic pill or potion to make them get into shape instantly. Sorry but they dont exist!! In saying that some rookie errors I have made in the past that you can quickly change with your own meal plans and training plans to get the quickest results possible. 1. Leg day needs to be the biggest day of the week in terms of intensity FULLSTOP. Nothing will send your body through a phase of new muscle growth quicker than making leg training your number 1 priority if it isnt already. The muscle of the legs are such large groups they will literally create an environment where your body becomes more anabolic in terms of overall protein synthesis. If you spend an hour training the Biceps in your arm wouldnt it make sense to at least spend the same amount of time training the much larger Biceps in the back of your leg? 2. 3 grams of protein per kilo of bodyweight is more than enough for your average gym rat and probably too much!! Fats, carbs and greens are just as important so before you throw in a protein shake on top of that meal that already has 250grams of chicken breast in it stop and count your protein intake for the day and realise more is not always better and those bubbles in the bowl when you take a piss is a good sign you are taking in plenty of protein! 3. Fibre and Essential Fatty Acids.... Google it and thank me later. Two of the best things I have ever added into my daily routine 4. If you dont get a chest pump after 10 different chest exercises for the day chances are you are not activating your pecs properly through out the movement and its time to re evaluate your chest training with some professional guidance. Chest is just like any other muscle group its not some magic body part that needs that much volume. Tweak your chest training right and 4 maybe 5 exercises MAX will be enough. 5. You can change your program and exercises frequently and many people do including myself with great results BUT whats wrong with sticking to the same exercises week in and week out say for a 3 month period and getting really good at them. You will be able to train them with more intensity, more weight, more efficiently, less time to rest between sets and hopefully this will result in more lean muscle growth 6. Wearing your weights belt outside of the gym and around your local shopping centre has been proven to show a 200% decrease in leg growth as chances are you probably dont train legs at all. Matching your gym shoe colour with your top and hat is also a good sign that legs may not be the most important part of your gym training session.
Posted on: Tue, 02 Dec 2014 00:03:37 +0000
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