Anabolic Growth Secrets

.

Always warm up before your workout. Do a general warm up to get your blood circulating and warm up your muscles. You can do a brisk 5-10 minute walk on a tread mill or some other light activity for a general warm-up.
Warming up will :

• get you focused,
• increase your performance ability,
• get your muscles ready for the hard work to come,
• increase the blood flow and raise the temperature of your muscles,
• stir up the fluids in your joints and make you less susceptible to long-term injury.

Then, for each exercise, do a set for warm-up before you do the actual sets of that exercise. Don’t count the warm-up set as one of your exercise sets for that exercise.

To warm up, pick a weight that’s about half of the weight you’ll be using for the exercise. Do around ten reps with proper form, the same way you’ll be doing the exercise. Don’t worry about lifting speed, just lift the weight with a controlled motion, and lower it the same way.

If you feel you need to, do another warm-up set. But don’t waste a lot of time and energy warming up.
The main thing to remember is that you want to get the blood flowing through the muscle, and loosen it up for your workout. This way you’ll lift more weights during your workout, and make faster gains.

For each workout, you pick the amount of weight so that your muscles will fail within the prescribed number of reps.

Once you reach the last rep, you shouldn’t be able to do another. No matter what. This is vital to your success.

When you do the strength workout cycle, it’s pretty easy to tell when you’ve reached the last rep. The weight just won’t budge. It won’t move, and you’re done your set. Period.

But when you do the growth workout cycle, another factor enters in – your pain tolerance. You’re doing more reps in each set, and your body builds up lactic acid as you approach muscle failure.

It’s vital that you squeeze out the last possible rep your muscles can physically do. It’ll be hard. Your muscles will burn. But you have to keep going until they physically quit. Once you reach your last rep, you shouldn’t be physically able to do another rep.

For each exercise, pick a weight that you can only lift the number of prescribed times for that week of the workout cycle. Lets say you’re to lift the weight for 8 – 10 reps this week. You pick a weight that you can lift 10 times – in strict form – before you absolutely can’t lift it any more.

That way, as your muscles get more fatigued from one set to the next, you’re still staying within the rep range even when you start failing at 8 or 9 reps, before you reach 10.

If on your first set you find that you can do more than 10 reps, increase the weight slightly, so that your muscles fail again within the 10-8 rep range.

If you find that after the first set fatigue sets in, and you’re having trouble staying within the rep range, (you can’t do even 8 reps in the above example) take off a bit of weight so your muscles fail with the prescribed number of reps.

It’s possible that during the first few weeks of a workout cycle, you may experience some loss of strength or endurance. Don’t worry, you aren’t overtraining.

This sometimes happens when your muscles start adapting to the increasing loads you’re putting them through. It’s perfectly normal, so don’t go off the workout cycle, or start questioning how you’re doing. Just stick with the routine, and your strength will come back. You’ll see that as your body catches up, the strength gains and fast muscle growth will be well worth it.

Perform each set using good form. Don’t do cheating motion to get through your sets. Cheating motions have a special use, that you’ll read about next.

Correct form means moving only those parts of the body specified in the exercise. It also means moving them over the widest possible range of motion prescribed for that exercise. Your muscles and joints stay in the strongest possible position to avoid injury. And you get the greatest results from each exercise because you’re putting maximal stress the muscles you’re working out.

When it comes to using proper technique, there are two rules you must follow:

1. Doing the exercise with proper technique is more important than the amount of weight you are using to do the exercise.

2. Always follow rule number one.

Beginners use cheating motion to make the exercises easier. When in fact, the purpose of a cheat move is to make the exercise harder. You use cheating motion to force your muscles to go past the point of failure. That means you do the set using proper exercise form until you fail. And then you do a few more reps using a cheating motion.

You do this by using just enough body motion – and no more – than you need to get the muscle past the sticking point. By cheating you force the muscles you’re exercising to do reps they couldn’t have done without the help of other muscles. So you put more stress on them, not less.

You don’t have to use cheating motion as a regular part of the Anabolic Growth workouts. The workouts are already designed to put your muscles through the maximum stress to make them grow.

If you do use this technique, only use it to finish off a set where you couldn’t finish off the required number of reps after the first set. That is, if you fail before reaching the minimum required reps. When you finish your set, lower the weight for the next set, so you can do the full set with proper form.
You should only do forced reps during the first four weeks of a workout cycle. Don’t use this technique during the last two weeks of any cycle or during the any time of the second growth workout cycle (when you’re supersetting).

Do each part of the rep deliberately, don’t use momentum to get the weight up. Use an explosive, but deliberate motion to lift the weight.

Momentum is when you swing or bounce the weight so the weight keeps moving without additional effort. Never to use momentum to get the weight up. Momentum is your enemy, and robs your muscles of gains.

The optimum lifting speed is when you lift as fast as humanly possible without letting the momentum take over.

Keep in mind that the speed of the weight won’t necessarily reflect the force you’re putting into it. It may look like you’re doing the repetition slowly, even though you’re intending to move quickly. And you’re putting force against the weight as quickly as possible.

You’ll find that you can usually keep the optimum speed through the first half of the set. But after then fatigue sets in, and your speed may go down. It takes a lot of mental concentration at this point just to finish the set.

Use explosive motion to get the weight up. This activates your central nervous system and releases testosterone into your bloodstream.

The eccentric motion (the second part of the rep that returns the weight to starting position) has a greater effect on muscle growth than the the concentric motion. (The first part of the rep that lifts the weight.)

The eccentric motion puts a huge stress on your fast twitch muscle fibers, especially if you do this part of the rep slowly or under control.

So the best way to do each rep, is to lift the weight explosively, and lower it slowly. This applies when you’re lifting to increase your strength during the strength workout cycle, and when you’re lifting during the growth workout cycles.

Do you want to get HUGE?