Monthly archives: April, 2010

When to do Cardio or Aerobics on a Diet?

Before I get into this topic, let me first say that most of your focus on a diet should be what and how much you eat, lifting weights should be second, and cardio should be last (again, this is generally speaking).  After you have a solid diet working with regular weight training in place, then you can…



Which Diet Should I Follow?

With so much diet advice flowing around the internet nowadays, it’s no wonder that people can get very confused, very easily.  One of the most common questions that people have is what type of diet to go on?  A low carb diet?  Low fat?  Fruits and veggies (**sigh…**)? Well, there’s not one diet that is…



The Importance of Water for Muscle Gain

Many people are told that water is great for losing weight. Even though this does have some truth, water is equally as important, if not more important, when trying to build lean muscle mass. Every body builder knows the importance of drinking water during any phase of bulking or cutting diet, and some are seen…



How to Perform Reps Properly

This is the follow-up post to What is the Best Rep Range. If you want to know the details behind each of the groups of rep ranges, 1-5, 6-12, and 13+, then I suggest that you start out reading that post first. Everything I said in the last post works exactly how it’s supposed to,…



What is the Best Rep Range?

There seems to be some confusion on how to perform a proper rep, or for that matter, how many reps to perform. Some people claim that 5 reps is all you need to do per set while others say that 12-15 is ideal. As with most things, blanket statements like these tend to not consider…



How Important is Getting a Pump

There are some people who claim that they are getting a great “pump” at every workout but are still not gaining any any muscle (or gaining it slowly).  While this can be due to numerous things of course, one thing should be made clear:  Getting a pump should not be the goal of your workout….



Protein and Gaining Weight

I am sometimes asked something like, “How much protein should I take to get huge?!”  Here is my answer: About 1-1.5g of protein per pound of bodyweight. (Yeah I know.. 1-2g of protein per pound of lean bodyweight is a better answer, but most people don’t know their LBM (lean body mass).  If you do,…



Easy-Gainers and Hard-Gainers

There are many people who say that they no matter how hard they try, they just cannot lose any body fat or lose weight.  On the other hand, there are many people to say that they eat ALL THE TIME but just can’t gain any weight.  They blame genetics.  They say that they are just…



Forced Reps and Negative Reps

If you are a beginner, I would recommend that you get at least six solid months of training in before you try to perform forced reps or negatives.  This is mostly due to safety, as your tendons will not be used to the force placed on them using these techniques. Forced reps are usually done with a…



How to Perform a Sit-up or Crunch for Maximum Muscle Gain

There are many people who spend so many hours trying to build up their abs so that could have that all-mighty six pack.  However, many people fail to perform the exercise correctly and end up targeting their hip flexors instead of their abs. First of all, I almost always recommend performing a sit-up or crunch…