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Intensity: The Key to Muscle Building Success

(Editors note: I’ve been getting a lot of emails from members who wanted to know how to ramp up training intensity. This article was written to do just that).

One of the biggest difficulties facing  most bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise. It is only by achieving this, that muscle gains can be maximised.

The simple answer is, you have to experience a higher level of training intensity than before. This also ensures that workouts remain challenging and continue to engender progress over time thus reducing the likelihood of regression.

But how do you go about intensifying your training? Fortunately there is a tried and tested path to follow as outlined below:

1. Increase resistance – increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point  thus maintaining the muscle building process. Aim to increase the weight when you reach your given reps and failure, if you train that way, doesn’t occur.

2. Change the exercise – to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth. Also, changing the order you do your exercises in will help keep the muscle guessing.

3. Reduce rest intervals – giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

4. Pre-exhaustion – when an exercise involves two or more muscles the weakest will prevent you from working the primary muscle to failure. The answer is to first isolate and work the primary muscle before immediately moving to another exercise that works those set of muscles.

5. Introduce supersets – this involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fibers which stimulate greater growth.

These next methods are for lifters who train to failure:

6. Use partial reps – at the point of failure you will not be able to complete the full range of movement for a given exercise. Completing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This technique is especially useful to advanced bodybuilders as it allows them to increase intensity without adding extra routines that could cause overtraining.

7. Use isometric contractions – this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.

8. Employ forced reps – this involves completing one or more final reps after the point of failure has been reached. You will need the assistance of an experienced helper to attempt this.

Once you have added these techniques to your training regimen you’ll know you’ve done your best to maximize muscle growth.

Workout Routines Site Update

I wanted to drop this quick message to everyone to let our members, and those thinking about joining, know some changes that are taking place here at Workout Routines.

We were on a once a week updating schedule  for almost a year, but with the membership growing, I decided to change that to twice a week.

Starting next week, I will be updating the Workout Warriors Inner Circle twice a week.

One of the updates will be a workout routine text post and the other will be either a video or audio about a particular subject, be it nutrition, workout routine, or some other subject dealing with weight training.

I’m also considering creating a forum so all the members can share thoughts and ideas. I have decided yet. If it’s something you’d like to see, post a comment and let me know.

Our goal is to keep giving our Inner Circle members great content they can use to help with their weight training efforts.

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If you’re not a member, you should consider joining our workout family.

Get instant access to an all-in-one resource for motivated weight trainers!  Includes cutting edge information on how to get bigger muscles faster, put your muscle building on auto-pilot, develop an unstoppable mindset, and create the body you want in minimum time!

This web site contains strategies and workouts you can immediately implement in your muscle building efforts. Use them! I have seen them work for others in my own personal training business, and in many of my successful colleagues, partners and associates…time and time again.

Join us today and access the best “workout routines repository” on the Web!

Become a member now for your all access pass.

Welcome to The Ultimate Workout Routines Vault!

Get instant access to an all-in-one resource for motivated weight trainers!  Includes cutting edge information on how to get bigger muscles faster, put your muscle building on auto-pilot, develop an unstoppable mindset, and create the body you want in minimum time!

This web site contains  strategies and workouts you can immediately implement in your muscle building efforts. Use them! I have seen them work for others in my own personal training business, and in many of my successful colleagues, partners and associates…time and time again.

Join us today and access the best “workout routines repository” on the Web!

Become a member now for your all access pass.

Ultimate Workout Program Added to Members Area

The Ultimate Workout Program  is now available in a digital version in the Premium Members area of the site.

I originally put this out in DVD format and now I’m giving it to all premium members of the Workout Routines site.

You will hear me reveal the BIG MUSCLE BUILDING strategies I’ve used and continue to use over and over and over again with my clients— to help them create bodies they only dreamed about at first.

After years of researching the old-time strongmen and bodybuilders, I learned their ways, techniques and secrets for building rock hard muscle and almost super human strength.

That’s how the Ultimate Workout Program was born. Now I’m sharing with you the techniques that work, the ones you need to know, and by becoming a premium member, you can watch and listen to it over and over again, whenever you want!

If you haven’t already became a VIP member, join today. We are adding new content weekly, including audio, video, and private coaching sessions.

BECOME A MEMBER TODAY

Premium Membership Special Offer

As a way of saying thank you and to celebrate the third anniversary of this website, I’ve decided to announce a special offer on becoming a premium member of Workout Routines.

I also want to tell everyone about the exciting plans for this site throughout the rest of 2009 and int0 2010.

First, you can now get a premium membership for a super-low price of just $4.95 a month. For less than the price of cup of coffee and a scone you can get a wealth of muscle-building and health producing information at the click of a mouse.

There are over 400 articles, videos, and audio material posted on the Workout Routines site. The free stuff here is better than the crap being sold on the Internet right now. The premium content is even more killer.

Here’s just some of the current and future benefits available for Premium Members:

• Access to the High Octane Fat Loss and Muscle Building System, sold for $47 on its own, as part of membership
• Access to the soon-to-be released digital version of the Ultimate Workout Program
• Audio, Old-School Workouts and Video sections of the site available to premium members only
• Webinars, Teleseminars, and Podcasts will be added in the coming months for premium members
• Email coaching from me, twice per month, for premium members
• And special surprises I know you’ll love

Look, I won’t sugarcoat this. If you’re not willing to invest less than five measly bucks a month to improve your health, reach your bodybuilding or fitness goals, and improve your mental attitude, then nothing will work for you.

I’ve made the price low for three reasons:

1. To celebrate the third anniversary of Workout Routines
2. To make the price so low,  nobody could have any excuse not to join.
3. To let everyone get real, common-sense advice without paying an arm and a leg to acquire it

In addition to a weekly podcast, webinars and teleseminars, even more great stuff is being created in the months ahead.

New sections are coming on nutrition, starting your own fitness business, and free software for premium members to have fun with.

It will be a smorgasbord of content for workout warriors like yourself.

Oh by the way, there isn’t any fake scarcity or any of that bullshit. This offer will be around until the end of the year.

This is truly the only place you need to come for real, practical, truthful training and nutrition advice that gets results. Don’t believe me? Just check out some of the free routines and see for yourself. Nothing happens unless you implement what you learn.

If you want to become a premium  member, go to the sign-up page here, or click the button below. It’s only $4.95 a month. What have you got to lose to try it out? if you don’t like it, cancel immediately and never be billed again.

Good luck with all your training efforts and thanks for reading.

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