“I just read your recent blog post in which you mentioned sending Show and Go testimonials.  Well…it would be a travesty if I didn’t give you a shout out.

“I’m a personal trainer myself.  And after over 23 years of training myself and 16 years of training others, to say I grow “bored” with conventional training would be an understatement.  I first trained to augment sport (football), then I got into powerlifting, and really became addicted to it when I started bodybuilding.  I competed for eight years in the sport and did very well.  But…I outgrew it.  Yes…I was bored.

“I, like many others that I train, look to other sources to not only motivate me in my own training (mentally more than physically), but also to broaden my horizons as a trainer.  That is what led me to purchase your Show & Go program.  I have to say, Eric, it is the most comprehensive, integrated program I have ever used.  From the warm-ups, to the strength training, to the stretching, to the cardio enhancement….my strength, flexibility, conditioning, and muscularity all improved ten-fold.  And my bodyfat level went noticeably down without me tweaking my normal diet.  I even had nagging shoulder and low back pain that inhibited me from doing certain movements that are now gone.  I was able to deadlift weight I haven’t been able to use since my powerlifting days.  Plus, a couple of the core movements you include are ones I have never seen or done and I loved them!  I now use many of them with my own clients.

“One last thing to note…I very rarely get through a 16 week program.  I tend to grow bored and need a different style of training.  That never happened.  Not only that…I am starting a second go-round this week of it with a few of my own personal tweaks to it.    Great product, Eric!  Thank you so much!”

James Cipriani - CFT, CSCS, NS
Brookfield, CT

Click here to check out Show and Go: High Performance Training to Look, Feel, and Move Better for yourself.

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Bodybuilding routines are only as effective as the adherence of the practitioner to three important characteristics: a solid weight training program, a balanced diet and quality rest. There are many who are overzealous in working out but without the proper rest and diet, your training won’t be as successful as it should be.

Let’s begin with the workout regimen. All workout sessions must always start and end with proper warm-up and stretching. This will prepare your body for the upcoming physical stress it is about to experience for the next hour. Initially, you will use lower weights but as you gain momentum in the next few sessions, aim to raise the weight load you are using. Change up the exercises every few weeks so your progress will keep pushing itself to grow in strength and size.

Go to the gym two to four times a week only. An average of one and a half hours is the maximum workout session you will need, provided you divide your training properly. These split workouts give you the opportunity to make most out of your training by targeting each muscle group with more intensity. An example of such a workout is to train your back and arms on Monday, your chest and abs on Wednesday and your legs on Saturday. If you are building muscle mass, keep cardiovascular workout to a minimum.

Because you are only training around three times a week, use the other days to focus on getting quality rest. Extreme physical activities put little tears on your muscle tissues. Rest, particularly deep sleep serves to repair these tissues, hence the stronger and bigger muscles. Look at the bulky trainers who take a sabbatical from training, they come back bigger than ever. Sure they aren’t as rock-hard as they were but at the start of your training, what you need is weight gain so you have something to work with when you work out. Rest well-it is the most stress free way to build muscle fast.

Having the right diet is the next great step on your journey to a massive and structurally sound physique. Again, remember that you need to put on as much weight as you can you so it can be converted to pure muscle mass in training. Make sure you get your calories from lean meat and other healthy sources of protein and carbohydrates. You can also take supplements and protein shakes that will help fill in the required nutrients in your diet while fueling your body to perform well.

Find a program that is best suited for your body type and level of tolerance. Study the drills and exercises you will be doing. Eat the right food and get plenty of good sleep–these are the things that make for effective bodybuilding routines. Follow these and you might need an agent to keep Hollywood action movie casters at bay.

Emmanuel Palmer can give you excellent strategies on how to build muscle fast. Get a great body now with the right Bodybuilding Routines.

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New bodybuilders should get started with lighter weights. This will avoid injuries to your muscles. Be certain that you are properly executing the movements. When you are confident that you have mastered the moves and can handle additional weight, then progressively expand the amount of weight you are currently utilizing. You have to aim to exercise three days a week initially every other day. Your body building exercises should include bench presses, overhead presses, pulldowns, squats, and deadlifts. Repeat every single workout ten times for three sets.

It will be about twelve weeks before your body gets used to the newbie bodybuilding workout routine. At that time, it is permissible to challenge your body and see how fit you’ve become. Having said that, if in twelve weeks, you have not mastered these beginner movements, then you will need to continue with this workout until you feel confident and able to move on.

To challenge your muscles, you will put more pressure on them. This aids your muscles to grow in size and strength. Keep in mind that your workout is going to be a lot more extreme than what you are use to. Because of the added weight, you only have to do 1 set of lifting. Also, rather than doing your bodybuilding every day, you will add an extra day of relaxation. So, for those who were working out Mondays, Wednesdays, and Fridays, you will switch to Mondays and Thursdays. You may want to train like this for another twelve weeks before moving to the next degree. You want to give your body adequate time to construct and preserve your muscle groups.

The next step of the body building program challenges your muscular tissues even more so you can stimulate their growth. The number of weight lifted will be much more intense this time around. You can expect to lift less often and also will want more time to let your muscle groups rest in between training sessions. You can expect to rest two to three days in between every training session. Continue to stick to these body building tips and you should have the physical structure you wish.

For additional bodybuilding workout routines, check out DirtyLAWndry’s physical fitness page. Learn extra health, conditioning, and body building tips there.

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Recently, the bodybuilding dream came to fruition for Ray, and when I saw the pictures, I was so impressed that I asked if he’d be willing to be somewhat of a “posterboy” for our one-time consultation program at Cressey Performance (and my online consulting set-up) with a testimonial and some pictures.  As the pictures below show, those knees are doing just fine! Check it out:

“After meeting Eric in person for an evaluation at Cressey Performance in Boston I travelled back home to Portland, Oregon where I embarked on a new method of training.  I was so impressed with the knowledge and work ethic Eric and his performance facility displayed that I entered into a remote, on line coaching agreement.  For four months Eric programmed all my training, instructed me on proper exercise mechanics and answered all of my detailed questions without fail.  As an aging amateur bodybuilder I found I had hit a plateau in my training and was racking up more injuries than personal bests.  Eric understood that my failure to advance was due to a lack of focus on the core compound lifts and functional movement patterns.  With Eric’s help I began making progress again and all of my old aches and pains resolved.  He gave me the tools I needed to rediscover the reasons I go to the gym which are to excel and be my best.  Along these lines he helped inspire me to set a goal of actually competing in my very first contest.  I am in the best shape of my life, able to run and jump with my son pain free and am continually breaking personal lifting records that have stood for 25 years.  I am excited about my newfound viability in the gym and I have Eric to thank for laying the foundation.”

Ray Bennett
41 year old Natural Bodybuilder (2010 Vancouver Natural Bodybuilding Championship Competitor – 40 and over class)

A big congratulations goes out to Ray Bennett for not only an awesome transformation, but also for being living proof that no matter how annoying an injury is, you can always find a way to train around it and get better.

For more information on my one-time consultation service, click HERE.  Or, for online consulting, check out my Services Page.

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In order to compliment the training program, a diet high in protein will be recommended. Many foods help build muscle but we will focus on foods high in protein to help achieve your goal of muscle building.

Following each workout, 20 to 30 grams of protein should be consumed. Twenty grams is the absolute minimum. Consumption below the minimum will not support desired results.

Beans, eggs and meat are examples of muscle building, high protein foods. Learn what foods will build muscle, specifically the high protein foods.

You will find it necessary to increase the amount of calories consumed each day in addition to the high protein diet.

You will learn to calculate how many calories you need to eat in order to achieve your desired muscle weight.

The goal is to consume foods packed with calories and foods high in protein. Muscle gaining diets produce muscle weight. Weight gain diets produce weight but do not achieve the goal of muscle weight gain. Choosing foods high in calories keep eating at a minimum.

Protein powders high in calories are available. They can be prepared easily for consumption with a blender. Powder comes in a variety of combinations to address specific protein and caloric needs. Peanut butter is also a food high in protein and calories that can be added to powders or consumed alone.

Calculating the number of calories needed to meet muscle weight goals is the goal. This is a diet with a purpose of muscle weight gain. Eating without limits, or without calculating needs, will not achieve desired goals.

Learn to measure and calculate food intake. Eating too many calories will produce more fat that muscle. Strive for balance and follow a preset diet plan.

You can have the body you want. The guidelines presented here are the building blocks to help you gain muscle weight quickly.

Want to find out more about quick muscle gain, then visit our site on how to gain muscle fast for your needs.

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A quality shake will always have a lot of nutrition packed into it. Most of which will be whey protein, creatine or something like that because thats the kind of ingredients that will give your body everything it needs to increase in size.

A common problem with meal replacements, is that people go overboard and try to use them for all of their meals! Don’t do this because they are not designed for this purpose at all and don’t have all the nutrition your body needs for an entire day.

I always use these shakes to replace my post and also my pre-workout nutrition. I find it much easier just to make a quick smoothie before and after I do my exercise routine as opposed to actually making a full meal.

I like to use a supplement shaker for my meal replacement drinks because it means that I can easily take it to the gym with me. I like to have it with me when I’m doing my exercises so that I can take sips out of it between sets.

Every so often I take a break from supplements altogether and actually make every one of my meals each day. I find this helps to flush and cleanse my system and allows me to safely take supplements again in a few weeks.

Oftentimes when I do this, I actually find that when I go back to supplement again that I start getting some significant gains. Like when I started doing them for the first time all over again!

So I highly recommend that you research some meal replacement shakes ingredients and recipes and start making your own. This way you can still get all your nutrition whilst not having to spend all day working in the kitchen.

So if you want to save time, you should check out some meal replacement shakes.

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Thus, here is how to not spend all day in the gym to get toned arms:

1. Big muscles first: Always prioritize bigger muscles first in your workouts. The last thing you want is an exhausted smaller muscle limiting the development of a bigger muscle. And remember that the more muscle mass you activate during your workouts, the more fat loss you will achieve.

2. Don’t think isolating smaller muscles is useless: If you want the tightest arms possible, you have to directly work your arms. You will not get the most toned arms possible by doing push-ups and squats all day. You have to provide a local stimulus for change.

3. Make intensity the hallmark of your workouts: Put on some headphones and wear a baseball cap if necessary, and go all out. Without intensity results will be mediocre at best. Now keep in mind that if you are just starting out you need to take things slow.

4. Use variety to your advantage: Not only does your mind like more variety, but your body likes it too. So make sure you sprinkle your workouts with different exercises every so often so that you don’t stagnate. And stagnation is the strongest de-motivator.

5. Work all the heads in your arm: Your triceps has three heads and your biceps has two heads. Thus, a complete arm toning program should target all of these components. If you only work two heads, as most people do, you will not get the best results possible.

I know you are busy, who isn’t. And I’m sure the last you want is to spend all day in the gym trying to get the body and arms of your dreams. The good news is that you don’t have to do this. So make sure you take action on this advice sooner rather than later!

Writer Katherine Crawford, a fitness expert and former flabby arms sufferer, instructs women on how to get thin arms with ease. Unearth how to get sexy arms by visiting her blog about how to shake weight right now!

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But there is a catch, increasing intensity is not easy. It’s take effort and determination.

So here is how to increase the intensity of your fat loss workouts:

1. Above and beyond reps: There is a way to complete more repetitions than your body can naturally handle, with a workout partner. No matter what, however, make sure you form stays sound. Never let your body get out of alignment when increasing intensity.

2. Slow reps: Although this shouldn’t be the main focus of your workouts, slowing down the tempo to five seconds up and five seconds down is a great way to increase the amount of time your muscle is under tension. Keep in mind that this technique is very painful!

3. Drop down sets: This technique involves doing one set at a heavy weight, then another set at a moderate weight and finally, one last set with a lighter weight. And you can’t rest between each successive set. This technique is very challenging and you have to make sure you form stays good.

4. Giant sets: With a giant set you do one exercise immediately after another without any rest in-between. This accomplishes a couple things. First, you activate more muscle mass. Second, it automatically decreases rest time. Finally, it increases the amount of calories you burn outside of the gym.

5. Less rest: Decreasing rest periods is a really effective strategy for increasing the amount of calories your body burns after your workouts. And if you burn more calories you are more likely to lose weight at a faster rate.

Intensity really is king when it comes to the fastest rates of weight loss. Although increasing intensity is not easy, it’s effective. Just make sure you take action here now and not later!

Writer Katherine Crawford, a fitness physiologist and recent flabby arms sufferer, instructs women on how to tone up arms with ease. Unearth how to get sexy arms by visiting her blog about how to shake weight right now!

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The chest muscles basically are made up of two muscles which lie on top of the ribs on the chest wall, the pectorals minor and major.They consist of two main muscles, the pectoralis minor muscle which lies against the rib cage and then on top of this is the bigger pectoralis major. The larger muscle is usually what gives the chest its size and appearance.

The chest is one of the main big muscle groups within the body and is frequently thought of as a good sign of masculinity. Good strong pectoral muscles will often provide good overall upper body strength and fitness which is also important in a variety of sports.

Many chest workouts not only focus on the chest wall but also work the triceps muscles at the back of the arms as well as the shoulder muscles. Therefore, doing a chest workout will develop the overall shape and size of the upper body.

Warming up before performing any of these exercises is very important to reduce the chances of injury. A particularly effective aerobic exercise is rowing on an indoor machine. It is great at stretching the upper body muscles. It will also promote the blood flow to the muscles getting them ready for the workouts thereby lowering the risk of injury.

The push up is one of those simple chest exercise workouts that works well. This does not require any special equipment or weights and can quite easily be done at home in the bedroom. You should lie flat, face down on the floor with your arms around shoulder width apart. Then, keeping your toes on the ground and body straight, slowly lift yourself up. When you reach the top you can then, again slowly, lower yourself down and then repeat the whole process over again.

If you find this exercise a little difficult at first, an effective trick is to keep your knees in contact with the floor instead of the toes. When lowering yourself back down towards the floor make sure you perform this slowly as it will also exercise the same muscles. As you improve, one way to ,make this exercise more difficult is to move your hands slightly wider than shoulder width.

The bench press is a common exercise performed in the gym and is excellent. Lying flat on your back on a bench hold the barbell out at arms length. A training partner during this exercise is advisable to avoid injuries. Then slowly lower the barbel down to the chest and then again slowly, push it back up until the arms are outstretched.

It is vital to not perform any jerky movements or bounce the weights off the chest wall. Three sets of around eight repetitions once to twice a week is optimal and you will soon notice a change in your chest shape.

Whether you are trying to lose man boobs or embarking on a bodybuilding program these are two great exercises to start out with.

Jay likes to write about how to reduce man boobs and reviews the best way to get rid of man boobs quickly.

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Intensity is vital if you want to gain weight quickly. Consider each set you do as if it is your last. Make sure every rep counts. Use a stopwatch to ensure that you don’t cheat with your rest periods.

If you are going to gain weight quickly you need your muscles to grow. For this to occur you need to give your muscles a reason to grow. This will only happen if you continually increase your work. If you just train at the same level all the time there is nothing to generate muscle growth.

Don’t be fooled by bodybuilding and fitness magazines. Most of it is just recycled information repackaged to sell magazines. The truth is that there are two forms of training that are major components of a successful weight training program.

1. HEAVIER, HEAVIER, HEAVIER! Do put everything into lifting heavier and heavier weights. This will make you as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week.

2. MORE WORK, MORE WORK, MORE WORK! Hard work and putting your body under stress is the key. This means forcing your body to do as much work possible, in the shortest time possible. This will result in maximum muscle growth! It is important to find the optimum balance between workload and training time. Spending hours at the gym does not necessarily mean more training. Work with slower tempos but lift as close as you can to your maximum weight, and take shorter rest periods.

Stop program hopping! It might seem like good economics to test drive a program for a few weeks, then say it does not work and move on to the next one. However it’s a false economy. It’s you indulging in the blame game and neglecting your responsibility! Would you expect that you will become rich if you test out a new investment for a few weeks but call it quits when the return does not meet your expectations? No, you have to stay in for the longer term and then, if you have chosen wisely, the full benefits will follow. The same is true of a fitness program. Stick with it and you will gain weight quickly.

In truth most programs work if followed correctly. Research your program fully and check that the program goals are aligned with yours. Then follow it closely, believe in it. Make sure that you monitor your results so that you can take confidence in your progress. You will find that what you gain from following one program consistently over a good period of time will be invaluable.

Author: Michael Winston has always treated his fitness as a priority. He offers you his insight on issues and products in the Fitness, Weight Loss and Muscle Building arena. For more information on gaining weight quickly his website provides advice and information on Fitness topics together with a range of related products.

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