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John Grimek Back Specialization Workout

This weeks video continues our Lessons of the 50s Series.

Today we are spotlighting a back specialization routine by John Grimek that was popular during the 50s and was especially effective in improving strength.

Strength is built by working the back and legs with hard intense training.

Enjoy the video.

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Foods That Hurt Your Muscle Gains

When it comes to eating the right foods in order to gain muscle mass and develop a good muscular physique, some of the things listed here will not come as much of a surprise.  There are few however that you might be a little shocked to see on the list.  Below are some things that you’ll definitely want to avoid:

Candy

All right, so you probably knew this one.  Maybe it is that some people just don’t want to believe that they shouldn’t eat candy when they’re trying to improve their physique.  Many people will convince themselves that eating a chocolate bar before a workout will give them more energy and give them better results.  The sooner you leave this thought behind the better off you’ll be.

Pretty much every kind of candy is high in refined sugar.  Not only does this kind of simple carbohydrate get assimilated quickly and turned straight into fat but also wreaks havoc on your blood sugar levels.  You will probably feel more energy right after you eat some candy, but you’ll soon crash and it will probably be before the end of your workout.

If you absolutely can’t stand it and you need the taste of something sweet the best thing to go for is a piece of fruit.  You shouldn’t have too much but it’s not nearly as bad as something was a lot of refined sugar.  You can also have small amounts of dark chocolate but again, moderation is the key.

Alcohol

There’s a reason why people have a saying about a beer gut.  You probably didn’t know that alcohol is second only to pure animal fat when it comes to caloric content.  It doesn’t matter if it’s called light beer, and do not try to tell yourself that drinking hard alcohol with diet pop is a much better answer.

Alcohol not only has empty calories that will do no good, but it also dehydrates you and has the ability to really make you feel like crap the next morning.  You’ve probably heard that a single glass of wine a day is actually a good thing.  It might be, but when you are seriously training it is probably better just to stay away from it completely.

Refined White Flour

Things like white bread, bagels and rice cakes might seem like they aren’t too bad for you when it comes to your diet.  There are actually much worse than you might think.  These kinds of foods fall under the category of simple carbohydrates and while they don’t really taste sweet, the effect that they have on the body is pretty much the same as sugar.

Your body digests these things very quickly and easily and as a result and just like sugar they act as empty calories and do nothing but increase the flab content.  It can seem that a piece of white bread and a piece of brown bread are just about the same but in many cases they are not.  Whole grain breads can be a good thing when they are not consumed in large quantities and they are an effective way to get your carbohydrates.

Fried Foods

Almost anything that is fried is a bad idea.  The reason for the word almost is that there are ways that you can fry things that are still OK.  If you were to take a small amount of extra virgin olive oil and fry a piece of boneless chicken breast in it, which would actually be a pretty good choice.

The kind of fried foods that you want to stay away from are ones that are deep fried and particularly those ones that are battered and deep fried.  As you can imagine, probably the absolute worst thing that you can eat is something that has animal fat, is breaded and then as a bunch of frying oil embedded in the breading.

Fruit Juices

This one might be catching you by surprise.  You can have a small amount of fruit juice, but make it a very small amount.  It is actually much better to take your fruits in solid form as it will make you feel more satisfied.  One of the easiest and quickest ways to get a bunch of bad calories into your system is to do it with drinks.  In 30 seconds you can get more calories this way then just about anything else.

Diet Drinks

It might seem like drinking diet pop that advertises zero calories is something that will not hurt you.  The verdict is still out on this one to a certain extent that it is widely accepted that artificial sweeteners cause problems with insulin levels in the body.  Until more complete studies are done it is probably best just to stay away from diet drinks.

While it’s not that certain whether they cause problems or not one thing is sure: they will not do you any good.  If you’re thirsty, drink water or low-fat milk and you’ll be much better off.  As far as regular pop goes, it is full of sugar and should be avoided at all costs.

Breakfast Cereals

It is important to note that not all cereals are bad.  Some of them are actually very good for you.  If you read the labels carefully you can choose which ones will help you with your diet and which ones will really derail your diet.  Anything that is called ‘frosted’ is probably not a good idea.  This is where breakfast cereals go bad; many include high sugar content and that’s not good.

You need to find ones that have high-fiber content without the sugar.  They sure won’t taste as good a when you lift up your shirt to show off a six pack, you’ll be happy that you stuck to the ones that deliver good carbohydrates to your system.

Fat-Free Snacks

This is another one that might surprise people.  When you see a label like ‘fat-free’ it makes it sound like it’s going to be some kind of health food.  Most fat-free snacks are loaded with sugar and that’s why they don’t taste so bad.  A cup of refined white sugar is a fat-free snack; it doesn’t mean you should eat it.

Quick Workout Program

This weeks video continues our Lessons of the 50s Series.

Today we are spotlighting a basic quick workout routine that was popular during the 50s and was especially effective for hardgainers and people who were pressed for time, but still wanted to get in a solid workout.

Try this program for about 6-8 weeks before going back to your regular routine and I think you’ll like your results.

Enjoy the video.

Do You Really Need Supplements to Build Muscle?

The answer to that question is yes and no.

No, because we don’t eat right no matter how strict and regimented we are in our diet.

Yes, because we need to make up for our nutritional defects and laziness.

Before getting into this topic in detail it is important to distinguish between different kinds of supplements. The taking of anabolic steroids to bulk up is just stupid.  It can’t be put any clearer than that.  They do help you bulk up.  They also do unspeakable things to your body. In the long run it’s not worth it, so don’t take them.

Most supplements are totally crap. Sad, but true.

All this shit the try to push down your throat is about one thing, making them money!

There are very few supplemental products proven to work. Follow the ones that do and save a ton of money in the process.

Besides a good multivitamin and fish oil, here are the only other supplements you need to blow your hard-earned money on:

Whey Protein

This is one of the first ones that you’ll want to start with.  One good thing about whey protein is that it is assimilated by the body fairly quickly.  This makes it a convenient supplement for consumption after a workout as it gets the proteins necessary for rebuilding muscle into your body quickly.

This is one protein that should be on just about everybody’s list.  It is completely safe to consume, and very handy to keep some nearby at all times.  It’s the kind of thing that you could bring to work and use, especially if you’re able to fit in a midday workout.

Creatine

This is the most popular of all the supplements sold on the market today.  There’s good reason why so many people have turned to creatine.  The short version of why this is so effective is the decades in the reformulation of adenosine triphosphate.  This ATP is what gives muscles their power so taking creatine before a workout will allow you to have a more complete workout and supply greater energy to your muscles.

Glutamine

Also one of the more popular supplements, Glutamine it is effective in the building up of proteins.  This would be a good choice for somebody who wants to increase muscle mass.  Like the first two supplements mentioned, it provides excellent fuel for muscle building.

Glutamine also has a beneficial side effect in that it has been shown to increase the effectiveness of the immune system.  In an indirect way, this can also benefit your weight training program.  If you’ve ever tried to go and lift weights at the gym when you’re feeling sick you will know that your energy levels are far lower and it’s very hard to get an effective workout.

If you’re a hard gainer you may want to add a weight gaining supplement to your arsenal or better still, eat more.

You can get all the nutrition you need to grow big by eating lean protein, whole grains, fruits, vegetables, and taking the above supplements.

And don’t forget to train hard.

Basic Olympic Program Part 3

This weeks video continues our Lessons of the 50s Series.

Today we are spotlighting a basic Olympic routine that was popular during the 50s and remains so to this day.

The Olympic lifts are a great change of pace if you’ve become stale in your normal routine.

Try this program for about 4-6 weeks before going back to your regular routine and I think you’ll like your results.

Enjoy the video.

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