Muscle Building - Strength Power

Muscle Building

Strength and Power

By Guy Marlow

www.Musclepowershop.com

http://www.musclepowershop.com/

Muscle Building – Strength & Power 1

www.musclepowershop.com Copyright © 2010

Table of Contents Copyright Notice .................................................................................................................... 2

Disclaimer .............................................................................................................................. 3

Preface .................................................................................................................................. 4

Reasons to Build Strength and Power ..................................................................................... 5

Equipment Required .............................................................................................................. 6

Training Regime ..................................................................................................................... 7

Beginner Workout ...................................................................................................................... 8

Intermediate Workout ........................................................................................................... 9

Advanced Workout ............................................................................................................. 10

Exercises .............................................................................................................................. 12

The Squat .................................................................................................................................. 13

The Bench Press ........................................................................................................................ 14

Barbell Row ............................................................................................................................... 15

Biceps Curl ................................................................................................................................ 16

Shoulder Press .......................................................................................................................... 17

Lat Pulldown ............................................................................................................................. 18

Skull Crushers............................................................................................................................ 19

Nutrition.............................................................................................................................. 20

Weightlifting and Dehydration ................................................................................................. 21

Daily Calorie Intake ................................................................................................................... 22

Protein Intake ........................................................................................................................... 23

Good High Protein Foods .......................................................................................................... 24

Understanding Protein Types ................................................................................................... 25

Glycemic Index – Low GI Foods ................................................................................................ 27

The Importance of Essential Fats .............................................................................................. 28

Supporting Info .................................................................................................................... 30

Measuring Your Gains .............................................................................................................. 31

Monthly Chart ...................................................................................................................... 32

Rep Ranges ............................................................................................................................... 33



Copyright © 2010 Guy Marlow

All rights reserved. No part of this book may be reproduced in any form other than

quotations as part of a review unless authorization is gained in writing from Guy Marlow.

www.musclepowershop.com

http://www.musclepowershop.com/



Disclaimer

Weightlifting is a very safe sport; in fact weightlifting is safer than playing Football, Rugby or Tennis. The main reason many people tend to get injured through weightlifting is because they do not carry out exercises correctly and disregard the fundamental basics of weightlifting, such as correct exercise technique and intelligent training. It doesn’t matter how old a person may be, or what fitness level they are, anyone can start weightlifting and gain great benefits. These great benefits include weight loss, an increased metabolic rate, increased strength and muscle mass to name a few. If you are not sure of your fitness level or have an underlying medical condition then I suggest consult your Doctor to gain their sign off to start training. By reading the information included in this Ebook, any exercise program you enter is done so entirely at your own risk and MusclePowerShop cannot be held accountable for any actions or choices taken thereafter.



Preface

I started the Musclepowershop.com site in March 2008 and it has become a huge success with thousands of people visiting every month and a lot of positive feedback from people who have followed my training recommendations. While the site offers a great range of information for people to use in support of their weightlifting goals I made the decision to create a book to compile all the relevant information in one place so people can follow and read at their own leisure. This is predominantly for those new to weightlifting and still trying to work out the information required to make their training a success. My training initially started back in 2003 and involved a bodybuilding style workout to build a strong physique. It was only in 2008 that I altered to a workout routine solely built on strength and power training. Having tested and tried many methods to building strength and power I have found the best results from the information found in this book.



Reasons to Build Strength and Power

There are many reasons to build strength and power, these reasons range from vanity to health and security reasons. In fact building strength and power can encompass so many different reasons we could be here all day talking about them! What I have decided to do to give you an idea of the reasons for building strength and power is to detail some of the top benefits that come from this type of training: Fat Loss – Even though you will be eating more you will also notice you will lose fat. This is one of the great reasons to start strength and power training, who ever heard of eating more but losing fat eh! Muscle Gain – Yes you will gain muscle, in fact if you follow this training you will gain muscle all over your body. It is known that in the first four to eight weeks of training people can gain as much as six kilograms of muscle and more! Strength Gains – You will gain strength in all muscles of the body, this will come within weeks rather than months. This will help with simple things like DIY but also supports security as you will have added strength for your own protection. Physical Health – You will gain a stronger heart and cardiovascular system; you will gain stronger joints and bone density, increased flexibility and overall fitness level. Mental Health – You will feel more alert and find it easier to complete tasks, you will also start to notice improved moods as you are happier and have a general feeling of well being. A lot of people notice an improved level of motivation and they find it easier to get up in the morning! Vanity – Okay so I am sure there are a few vain people out there that just want to look good, well the strength and power training regime will fight the flab and build those big muscles for you to stand in the mirror and admire yourself!



Equipment Required

Before we go into the ins and outs of training there is a requirement to understand just what equipment is needed to fulfill your training and gain all that strength and power (plus associated benefits). So what do you need to get started? By getting started I mean for the initial thirteen week beginner workout. Correct clothing – Yes this may sound silly but you would be surprised how many people turn up at the gym in jeans and t-shirt. You require tracksuit bottoms (or variation thereof) as they are flexible, a t-shirt and/or tracksuit top. For footwear I would suggest a pair of trainers that don’t have an air/gel filling as these types of trainers do not support weight training and are made more for running. Barbell – No training is ever complete without a Barbell, it is the main stay of any real strength and power training regime. Weights – the weights required are plates to go on your Barbell, you wont need heavy initially but will find your strength increase dramatically so a good range from 1.25kg (2.75lbs) to 20kg (44lbs) plates is good. Bench – A weights bench is preferable as this is ergonomically designed for weight lifting and is adjustable for all sorts of exercises. Power Rack – A must for this type of training, especially for the squat. Pull Up Bar – A pull up bar is a simple yet effective weight training tool that many overlook! All this equipment can be found in any good gym, but there is nothing to stop you purchasing this equipment from a reputable retailer such as Amazon to create your own home gym.



Training Regime

The training regime within this Ebook is broken down into three types; these are beginner, intermediate and advanced. As mentioned in the disclaimer you take full responsibility for your actions when following these training regimes and I advise to start with the beginner training even if you have trained in the gym previously. Each of the training types: Beginner, Intermediate and Advanced are twelve week courses, this is because with heavy strength and power training your body does need a rest from time to time so we train for twelve weeks and take a well earned one weeks rest at the end. It is important to take the one weeks rest, you may feel bad for not training and start getting agitated to get back in the gym but honestly that one week will give your body time to repair, recover and grow stronger so you will reap the benefits from resting. Each training session should take no longer than sixty minutes. Its common for many people to be in the gym for hours but truth be told anything over sixty minutes is no good as your either over training or resting too long between sets to go over this time. Now time to go through the training regimes….



Beginner Workout

The beginner workout only has two training sessions which you constantly alternate but you will be training three days a week. When carrying out this training session always leave forty eight hours rest between sessions, this means training Monday, Wednesday and Friday or Tuesday, Thursday and Saturday for example. The training regime: Start off with an empty bar, even if you have trained previously, and each week add an extra 2.5 kg (5.5 lbs) to the bar until you cannot carry out 5x5 on that exercise. When you have managed to lift 5x5 on the exercise then add 2.5 kg (5.5 lbs) again and repeat. Day 1 Squat 5x5 Bench press 5x5 Barbell Row 3x15 Chin Ups 3xFailure (this means as many reps on each set as you can) Crunch (Abs) 4x25 Day 2 Squat 5x5 Dead lift 5x5 Shoulder Press 3x12 Biceps Curls 3x15 Reverse Crunches (Abs) 4x25 This regime should be completed for 12 weeks, you will then rest for 1 week before either completing the beginner workout again or moving on to the intermediate workout if you feel you are up to the challenge. Remember to ensure your form is strict throughout all exercises to reduce the risk of injury and to get the most out of the exercise. There is no need to lift heavy with bad form as your not getting the most out of your training and you can easily injure yourself.



Intermediate Workout

The intermediate workout moves to three training session, one for each training day in the week as you will continue training three times a week with a forty eight hour break between sessions. Again this session is 12 weeks long and you will have a week long break at the end. You will continue managing to lift 5x5 on the exercise then add 2.5 kg (5.5 lbs) again and repeat. Day 1 Bench press 5x5 Incline bench press 5x5 Shoulder Press 3x12 Skull crushers 3x8 Cable pushdowns 3x8 Crunch (Abs) 3x25 Day 2 Barbell row 5x5 Dumbbell row 5x5 Lat pulldown 5x5 Hammer curls 3x8 Barbell curls 3x8 Reverse Crunches (Abs) 3x25 Day 3 Deadlift 5x5 Squat 5x5 Leg press 3x8 Calf raises 2x12



Advanced Workout

The advanced workout is the pinnacle of your training success and by this time you should be a lot bigger and stronger than when you started, so much so that many people will be asking about how you achieved such success. This training session works by training four days a week with a 24 to 48 hour break between sessions (preferably 48 hours but it doesn’t quite work as there are only 7 days in the week!). Again this is a 12 week course with a 1 week break at the end, once the thirteen weeks are up you will keep repeating. Day 1 Deadlift 5x5 Squat 5x5 Leg press 3x8 Calf raises 2x12 Military press 3x10 Lateral flies 3x10 Rear delt raise 3x10 Day 2 Barbell row 5x5 Dumbbell row 5x5 Lat pulldown 5x5 Hammer curls 3x8 Barbell curls 3x8 Reverse Crunches (Abs) 3x25 Day 3 Bench press 5x5 Bench press lower partial reps 3x10 Bench press upper partial reps 3x10 Skull crushers 3x8 Cable pushdowns 3x8 Crunch (Abs) 3x25



Day 4 10 minutes exercise bike Barbell shoulder shrugs s 3x12 Bulgarian Dumbbell Squat 3x12 Chin ups 2x12 Triceps dips 2x12



Exercises

To help you understand some of the exercises included in this Ebook I have put together a brief outline of the exercises used, the muscles they work and how you should prepare yourself for the exercise and the movement to carry out the lift correctly.

This may be the fifth or sixth mention of this but it is imperative to lift with correct form in the exercises as injury can easily occur if not carried out correctly. As mentioned previously weight lifting is safer than most sports, the only time injury does really occur is when a person does not heed warnings and lifts incorrectly because of lifting heavier than their body can cope with or lifting with bad form (or both too heavy and bad form!)

So back to business, please take time to familiarize yourself with the details of each exercise and if you want further information visit my website (or any other reputable weight training website) to see videos and illustrated instructions of how the lifts are performed.



The Squat

Many people know the squat and either do one of two things, neglect to carry out squats in their training regime or carry them out with really bad form just to look like they are lifting heavy weights. The squat is one of the three exercises of Powerlifting and an important movement in many of the exercises in the world of weight lifting so it is interesting that many a visitor to the gym neglect this important exercise. When performing a squat you are primarily working the quads and glutes but you are also using the hamstrings, calves and to a lesser extent the lower back as secondary muscles. There are many types of squat but the main squat carried out is just called the squat (other variations have extra names in the exercise such as Bulgarian squat or Hack squat). Squat Equipment - Barbell bar, power cage and weights Preparation - Hold bar with an over hand grip about shoulder width apart with the bar held (not resting) at the back of the neck and your feet about shoulder width apart. Movement - Bend your legs at the knee and hips so you lower your body towards the ground while keeping your torso relatively upright and your back straight, once you have lowered to a reasonable level (usually your hips lower than your knees) reverse the movement you have made to return to a standing position...again keeping the back straight...very important as we don’t want injuries! Reps/Sets - 5 reps for 5 sets



The Bench Press

The flat bench press is an exercise that primarily works the pectoral muscles but also works the triceps and rear deltoids as secondary muscles. The bench press is one of the three elements of powerlifting as well as being one of the favourite exercises for bodybuilders so is probably the most well known of all gym exercises. Although it is well known it still doesn't stop people trying to lift too much weight and carrying out this exercise with bad form. Barbell Flat Bench Press By changing the position of the grip when carrying out the flat bench press the emphasis changes to different muscle groups. Having a closer grip with the hands shoulder width apart will put more stress on the triceps while moving the hands further along the bar for a wider grip will concentrate more on the pectoral muscles. Equipment - Barbell bar, flat bench and weights Preparation - Lay flat on the bench holding the bar with an overhand grip at a comfortable position on the bar and your arms straight in front of you, away from your body. Movement - Bring the bar down to your chest then push the bar away back to the starting position with your arms straight. Reps/Sets - 5 reps for 5 sets



Barbell Row The barbell bent over row, also just called the barbell row, primarily trains the Latissimus Dorsi (the Lats) which are one of the main muscle groups in the back and trains the biceps as a secondary muscle. The idea behind the barbell row is to make sure that it is your back muscles that are the main focus for lifting the weight. A lot of people in the gym try to lift weight that is too heavy for them and end up shifting the focus from the back muscles lifting in the movement to the biceps. The barbell bent over row is an amazing exercise when executed correctly and can seriously give great gains to anyone who has not used this exercise before. Barbell Row Equipment - Barbell bar and weights Preparation - Hold bar with an over hand grip about shoulder width apart and your feet about shoulder width apart. Movement - Stand in a bent forward position with your back straight holding the bar at arms length then pull the bar towards your waist before returning the bar back to your starting position. Reps/Sets - 5 reps for 5 sets



Biceps Curl The biceps curl is a strength exercise used to train the biceps brachii muscle, but you do find many people use the biceps curl to increase size and definition of the biceps as it can be seen as a vanity muscle that is aesthetically pleasing to the eye. The biceps curl is quite a versatile exercise as it has many variations and forms, you can perform the biceps curl with a barbell, dumbbells, an E-Z bar or even a cable machine. Not only can you alter the type of weight you are using when carrying out the Biceps curl, you can also sit or stand, use support such as a preacher bench and also change your grip to work different areas. Grip variation The normal stance for the biceps curl is with a supinated grip, this means with your palms facing upwards. You may notice some people using a pronated grip with their hands facing down or even a morelli grip which is a powerlfifting grip where the lifter has one hand supinated and the other pronated. By using different grips you will put emphasis on different parts of the muscles in the arm as well as the biceps. Biceps Curl Equipment - Barbell or Dumbbells of desired weight Preparation - Stand with your feet shoulder width apart and with your chosen grip holding your chosen barbell or dumbbells by your waist (arms straight) Movement - Bring the barbell/dumbbells towards your chest making sure that your body stays straight and does not move throughout the movement then return to your starting stance then repeat. Reps/Sets 15 reps for 3 sets



Shoulder Press The shoulder press, also known as the overhead press is an exercise that works the deltoid muscles of the shoulder. The shoulder press can be performed standing or sitting, if performed while standing the exercise also helps develop the core muscles (abdominal and oblique’s) and also the costal muscles as these are used to help stabilize the weight. If you really want to build your shoulder muscles then this is a great exercise to incorporate in to your workout. Shoulder Press Equipment - Barbell or Dumbbells of desired weight (Use Smithy if desired) Preparation - Stand with your feet shoulder width apart, or seat straight and with an overhand grip lift the weights above your head so your arms are nearly straight (slightly bent at the elbow). Movement - Bring the barbell/dumbbells down in front of your face to your shoulders and push the bar back above your head keeping your body rigid so it is your shoulder muscles doing the work, then repeat. Reps/Sets 12 reps for 3 sets



Lat Pulldown The lat pulldown is a back exercise that predominantly works the muscles in the middle back but as a secondary muscle group also works the Biceps. The lat pulldown is a great strength exercise that is also very versatile, you can carry out the lat pulldown with a two handed grip on a bar or a single handed grip using a cable column. The lat pulldown also lets you use different grips to hit different areas of the middle back muscles. Wide grip Hold the bar with a pronated (overhand) grip just past should width apart and pull the bar down to the back of the neck. Narrow grip Hold the bar with a supinated (underhand) grip about 4 inches (10 cm) apart and pull the bar down to your collar bones in front. Lat Pulldown Equipment - Cable column or lat pulldown resistance machine. Preparation - Sit with a straight back and the bar/single grip in front of you at a height that requires your arm/arms to be straight. Movement - Take hold of the bar/single hand grip with your chosen grip and keeping the back straight pull the bar/single hand grip to the required position (rear of neck or front collar bone as per grip) then return to your starting position where your arm is nearly straight in a slow and controlled manner. Reps/Sets 5 reps for 5 sets



Skull Crushers Skull crushers, also known as lying triceps extensions or French extensions are a strength exercise used to train the Triceps. Skull crushers are probably the best exercise for training the Triceps as it hits every part of the Triceps from the Lats to the elbow giving you a full Triceps workout. If you’re looking to support your bench press and also give your arms a bit more thickness then skull crushers are the exercise to do. If you carry out this exercise as part of your triceps workout then you are sure to start seeing an increase in size and strength in a short period of time. Skull Crushers Equipment - Barbell or EZ Bar of desired weight Preparation - Lie flat on a bench holding your bar with an overhand grip and your elbows bent so the bar is above your head in roughly the 10 o'clock position of a clock. Make sure your elbows are tucked in. Movement - Bring the barbell/EZ bar down toward your forehead making sure that your elbows do not move throughout the movement. Once the bar is down near your forehead engage your Triceps to push the bar back to the starting position, again making sure your elbows do not move. Reps/Sets 8 reps for 3 sets



Nutrition Nutrition is a major part of training success, in fact many people say that to achieve success it is eighty percent down to nutrition and only twenty percent down to training! Without a good balance of nutrition your body will not perform to its optimum level so you will not be able to lift so well in the gym and your body will not have the sustenance to repair bigger and stronger. In this section I will talk about calorie intake, protein intake and protein types and the importance of eating certain fats in your diet (yes you do need to eat fat).



Weightlifting and Dehydration Dehydration has a direct impact on performance when weightlifting in the gym. Surprisingly many people don not realize that those "Off days" they sometimes experience can be due to mild dehydration. If you don’t ensure you are well hydrated when weightlifting then you can expect to see a huge dip in performance. Firstly you will find your strength reduced so you cannot lift as heavy as normal, after this you will then notice that you cannot lift for long so your muscle endurance is affected also. To ensure you are fully hydrated drink water before and during your training session. For a typical adult you should ensure you drink 1.5 litres to 3 litres of water a day, if you are on a training day then an extra 500ml to a litre will help keep you hydrated throughout the day.



Daily Calorie Intake Many people fail in their desired aim in the gym for one main reason, they either do not eat enough or are eating too much because they do not know their daily calorie intake. Before you start training you will know in your mind what your aim is to achieve. Your aim may be to lose those pesky rolls of fat and get buff or your aim may be to bulk up with muscle. Either way to achieve your desired results you need to know what your daily calorie intake is and just how many calories your body needs on a daily basis to achieve your goal. Interestingly enough the formula of what your daily calorie intake should be is a very easy one, for those who wish to lose weight and cut up you take your body weight in pounds and times this by 12. For those wanting to maintain their body weight you need to take your body weight in pounds and times this by 14 and for those who wish to bulk up with muscle you need to take your body weight in pounds and times this by 18. Example: 186 lbs X 12 = 2244 calories per day to lose weight and cut up 186 lbs X 14 = 2618 calories per day to maintain weight 186 lbs X 18 = 3366 calories per day to gain weight through muscle bulk This may seem like a crude method but it does work and helps you to understand just what your daily calorie intake should be. You have to remember that your body needs energy to perform all the functions it carries out on a daily basis and what you also ask of it, if you do not feed your body how will it perform in the manner you want it to.



Protein Intake Protein intake when trying to bulk up is a hot topic as its just as important as the weights you lift in the gym, if you don't get enough then your muscles wont see so much growth. So how much protein do I need to take? To get the optimum level of protein in to your body for increased muscle mass you should take in 0.75 to 1 gram of protein for every pound of weight you weigh, for those who convert in to Kilograms this is 1.65 to 2.2 grams of protein for every kilogram you weigh. Example: A man who weighs 185 pounds (84 kg) would need to take in between 139 and 185 grams of protein in one day. How do I make sure I am not overloading my body’s organs? Your protein intake should never exceed thirty percent of your total nutritional intake in a day (Protein, Carbohydrates and fats combined) as this is when it can impact on your body. If you eat correctly you should never have a problem, after all you still need to eat carbohydrates and fats. Sources of Protein The best sources of Protein are fish, chicken, pulses, red meat and dairy products but many people who wish to build muscle also take protein shakes to supplement their protein intake. Protein shakes are a great way to boost your protein intake without having to add many calories to your diet.



Good High Protein Foods Protein is a very important part of your nutritional requirements when carrying out any weight lifting exercise in the gym, without good sources of protein in your diet you will not see the gains you want. Although it is great to know and understand how much protein you need to take in on a daily basis many people do not know what are high protein foods that are good and healthy for their diet. Many people who are new to training both jump straight on the fatty junk foods like hamburgers and fried chicken which are high protein foods but also high in saturated fats. Some people actually do the opposite and just live of leafy salads with no protein intake at all. I have collated a short guide to the food types that are high protein foods and still good for any diet because they are also low in saturated fats. Whether you are trying to bulk up, maintain your weight or cut up by shedding those pesky pounds of fat these are the rightprotein foods for you. High Protein Foods (please note these figures are estimated, look at the nutritional labels on the food you buy) Chicken breast - 100 grams (30 grams of protein) Turkey - 135 grams (32 grams of protein) Tuna (Tin) - 170 grams (34.5 grams of protein) Fillet of Fish (Fresh) - 100 grams (22 grams of protein) Beef steak - 170 grams (40 grams of protein) Kidney beans - 125 grams (7 grams of protein) Butter beans - 125 grams (7 grams of protein) Flaxseed - 100 grams (18.5 grams of protein) Nuts - 30 grams (7 to 10 grams of protein) Ham - 100 grams (17 grams of protein) Egg - large (6.5 grams of protein) There are other high protein foods that can really support your diet when weight training, the above is just a small sample of what is on offer. You can always supplement your protein intake with protein shakes or home made protein bars too.



Understanding Protein Types First of all it’s important to mention that meats and dairy products are called complete protein foods as they carry all of the nine essential amino acids the body needs. Vegetable food types on the other hand are classed as incomplete protein foods as they lack one or more of the nine essential amino acids. These different types of proteins have different digestion rates, this means that understanding the protein types and how long it takes to digest can really help your training. The main protein types are

Whey - A protein found as a by product of the manufacture of cheese and milk products

Casein - A protein that makes up 80% of the proteins in most dairy products.

Egg albumin - A protein found in egg whites. You will here these protein type mentioned alot by bodybuilders who really know their stuff, the reason for this is because they understand how each of these protein types will support your muscle growth if eaten the right way. Whey Whey protein is found in the protein shakes that you can buy from the shop. The reason why whey protein is used alot in protein powder shakes is because it is ingested in to the body very quickly, in fact it can take as little as 30 minutes. The fact that it only takes around thirty minutes for the body to start feeling the benefits of whey protein means that it is the perfect after workout supplement. By taking a protein shake straight after your gym session it will really help your body to start its repair and rebuild process. Casein Casein takes the longest of all the proteins to digest. For this reason many bodybuilders take casein before just before going to bed so the body can get a slow release of proteins over a period of two to seven hours to aid it with the repair and rebuild process.



To get that casein fix before bed many bodybuilders take a simple glass of milk. 80% of the proteins found in milk are casein and with roughly 11 grams of protein per 250 ml a big glass before bed will really support your body. Egg albumin Egg albumin, known as egg protein for short, is found in egg whites and is used as a great supplement to meals to increase protein intake. The idea is that at every meal you want to take at least 40 grams of protein in, this can be difficult at time so bodybuilders tend to remove yolks from eggs and just eat egg whites. Egg albumin takes between one and a half to three hours to digest so makes the perfect protein to start your day with your breakfast.



Glycemic Index – Low GI Foods Many seasoned bodybuilders and weight lifters are well versed with the terms glycemic index and low GI foods as they use these as an important part of their diet. What is surprising is that unlike bodybuilders many people have never heard of the glycemic index or low GI foods so do not understand how they can help maintain weight control and support fat loss. Created by Dr. David Jenkins at the University of Toronto (Canada) in 1980 the glycemic index is a measure of blood glucose levels caused by the consumption of carbohydrates. The idea behind the glycemic index is that the lower the number a food sits on the glycemic index the slower the glucose is released into the bloodstream. This means that the lower the GI rating a food has the better it is for the body as it releases glucose slowly and steadily over a period over time. Most bodybuilders try to keep their carbohydrate intake within the low GI foods as this will keep their metabolic rate steady throughout the day, in turn supporting their fat loss to keep their body lean. Below is a list of foods and their GI range Low GI (55 or less on the glycemic index) Fruits, vegetables (not including potatoes), pasta, pulses, milk, fish, eggs, nuts, oil, meat, and grainy breads. Medium GI (56 - 69 on the glycemic index) Whole wheat products, brown rice, basmati rice, sweet potatoes. High GI (70 - 100 on the glycemic index) Cornflakes and other cereals high in sugar, potatoe, white rice, white bread, croissant, sweets, desserts and sugar (Sugar is the only product that is 100 on the index). If you want to give yourself a steady flow of fuel throughout the day and also keep your metabolic rate high to support potential fat loss and a leaner body try to keep towards the low GI food range.



The Importance of Essential Fats Many people get confused when it comes to looking at fats in their diet, they think that there are no essential fats as its fat and will make you put on weight around the waist. The truth is that there are different types of fats, some of these fats are only used as fuel and are not needed in your diet but there are also important essential fats that your body needs. Essential fats are actually called EPA's or Essential Fatty Acids. These essential fatty acids make up important parts of the biological process within the human body yet cannot be constructed by the body so have to be obtained by our diet. The essential fatty acids that you need in your body are called Monounsaturated fat and polyunsaturated fat (collectively called Trans fats). To obtain the correct amount of these essential fatty acids you need to take in an estimated 15ml per 25kg (55lbs) you weigh. Looking further in to essential fatty acids from a science point of view you will understand that Trans fats can be broken down further in to Omega 3, Omega 6 and Omega 9 fatty acids. Dietary requirements show that the best ratio of taking Omega fatty acids is 50% Omega 3, 25% Omega 6 and 25% Omega 9 fatty acids although this ratio is not easily obtained on a daily basis unless really scrutinizing your diet. Below is a list of foods that you can gain your essential fatty acids from * Fish (Tuna, Herring and Mackerel among others) * Cereal * Whole grain wheat * Nuts (Peanuts, Walnuts, and other nuts) * Oils (Olive oil, Sunflower oil and Safflower oil) * Bananas * Seed (Hemp seed and Flax seed among others) So what do fatty acids actually do for my body and training regime? * Enhance stamina by between 40% and 60% * Improve muscular development * Allow more frequent training * Speed recovery from exhaustion



* Speed healing due to injuries * Improve sleep * Improve concentration * Improve skin condition Summary Ensure that you are taking essential fatty acids in to your diet and that they make up 20% of your total calorific intake so you can maximize your gains.



Supporting Info

This is the final part of helping you achieve your goals and is simply some supporting information to make it easier for you to understand how well you are performing in changing your body. You will notice strength increases, you will notice fat loss, you will also notice an increase in fitness but there are ways to ensure you see the full benefits on the body.



Measuring Your Gains

One thing that many people fail at when training is understanding the changes to their body. You find that many people monitor their diet yet don’t get the gains they wish for as they are wary of standing on the scales and seeing their weight go up so eat less. You have to think that when someone sees a weight gain they think that it means they have put on fat, the truth is that this could be muscle. To measure your gains the last thing you need to do is stand on the scales! There are two ways to measure your gains, the first is to watch your strength increase as you start lifting heavier weights and the second is to measure yourself. Measure your gains with a tape? Yes, the best way to see your gains is to measure your body on a monthly basis, below is a guide to checking the measurements for different parts of your body. Biceps - Measure from your shoulder to your elbow, at exactly the halfway point (example if the length from your shoulder to your elbow is 30 centimetres then this is at the 15 centimetres mark). At the halfway point measure the circumference of your arm. Chest - Measure around your chest just under your nipples. Waist - Measure around your waist (just above your belly button). Leg - Measure from your hip to your knee and then measure the circumference at the halfway point. What you should see, if you’re making the correct progress, is that all parts of your body get bigger while your waist reduces in size. This will not happen overnight but by measuring your gains every month over a 12 week period you should see a huge difference in your body. I check on my size on a monthly basis and use it as a guide to understanding what my body is doing.



Monthly Chart To support measuring your gains simply take your measurements monthly and plot them it the table below (print this page and pin it up somewhere!). If you train correctly your waist will get smaller and everything else will get bigger, and if this is the case then you will get a huge boost in motivation as you reap the rewards of your training.

Month Bicep Chest Waist Leg

Month 1

Month 2

Month 3

Month 4

Month 5

Month 6

Month 7

Month 8

Month 9

Month 10

Month 11

Month 12



Know Your Rep Range

When training there are many different repetition ranges that can be used when pounding out the sets during a workout, but what impact does the amount of reps do? Contrary to common opinion the rep range has a huge impact not only on muscle growth and muscle strength but also on the cardiovascular system, nervous system and skeletal system. The repetition range you use in a workout has a huge impact over the whole body in different ways. Previously I have mentioned how power lifters use low reps and high weight to increase strength without huge muscle growth while bodybuilders use less weight on higher reps to achieve hypertrophy (optimum muscle growth). To take this a step further I have created the table below so you can see exactly what your rep range is doing to your body.

As you can see low reps (1 to 3) with high weight that power lifters use really does increase strength and power while not having a huge impact on muscle growth, but at the same time this rep range also helps improve bone density and neural adaptations. For bodybuilders the optimum rep range of 8 – 10 not only increases muscle growth through Sarcoplasmic hypertrophy it also improves bone density, neural adaptations, strength and much more. There are many different repetition ranges a person can use as the rep range chart shows. Using this chart should really support and push your workout forward.

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