dcalabre’s BodyBlog

**** caffeine unless you have it down to how much you can take watch out. I feel like it takes water out of my muscles, drops my appetite and keeps anxiety hight meaning cortisol levels are high. You might workout out like a maniac but i guarantee you wont eat as much, be relaxed or grow the same, it keeps you too wound up to relax and rest and not eat enough to grow. I loose weight fast on caffeine thats why i don’t use pre workout supplements any more. There are plenty or herbs or amino acids for energy, l tyrosine, even arginine, creatine, natural sterols, enoxide all will give you good clear energy not that crack head not eating dehydrated ****

Every one knows to change up their workout every so often. Most people switch exercises or number or reps, maybe heavy weight 4-6 and other times 8-12, body weight , bands, machines, whatever. T think we need a bigger switch sometimes after you’ve tried everything else. Try going super slow like 10 secs up 10 secs down and see how many reps you can get. This will eliminate all momentum and allow you to focus purely on the muscle contraction and the negative/stretch then entire rep. One good rep will feel like 10 of your normal bull**** reps. If you are an athlete and need that fast twitch follow every set of super slow with a explosive set, example super slow bench press 3 reps 10 secs up and 10 sec down followed by 8 explosive push ups or whatever you can get maintaining full power and speed. Now you can grow muscle and still maintain your explosiveness.

Basically after a strength exercise if you follow it with an explosive exercise the explosive exercise will have more power from the CNS-central nervous system

see complex training (stiff 2003a)

How many people bulk up for the winter only to still be fat by the summer. Its hard you have to make dietary changes for each purpose bulking and you get used to eating whatever you want not doing cardio, abs, and bascially train to be lazy. Than you have to change that entire mindset and eat clean, lift, cardio and hope to get lean. For natural guys its hard to cut up instantly and get lean in 2 months. It should be a year round consistent attempt to increase muscle mass, eat clean, keep cardio up and strive to be and awsome physical specimen year round. Fitenss is a lifestyle not preparation before a cruise, vaccation, summer or some other social showing.

Make sure you don’t spend more time reading about suppliments than you actually do working out. I love supps as much as the next guy and its really easy to base your entire training around them. You know when that new suppliment comes from bodybuilding.com and you rip open the box and take whatever is inside even if you already worked out. We have to remember its just a small percentage out of the bigger picture maybe just 5-10% but we love that small amount anyway. We have to spend more time creating new hard workouts and targeting our weak body parts, spend time resting, eating, sleeping and staying stress free. That will amount to more progress than any supplement even roids.

Everyone check out Rheo Blair, he has some of the best nutritional ideas when it comes to bodybuilding. His programs were used by larry schott and arnold and many others. The idea of having lots of fat with protein makes sense, its slower absorption and it is how protein is meant to be taken. Protein it a full source whether its soy or beef has fat, its how nature intended. So when we buy all these shakes without the fat and low fat milk and low fat cheese its not the same. I beleive more people espeicailly lifters need to increase there intake of fat and maybe decrease their carbs, carbs spike insulin use them when u need before or after a workout maybe but fat has much more energy 9 calories per gram opposed to 4 from carbs, and its released slower. Fat also impacts testosterone levels and milk and eggs have IGF-1 which is huge for muscle growth. If your like me and don’t like milk I drink goats milk mixed with a scoop of protein usually by isopure, mhp, or gaspari and I also mix a tablespoon of some type of fat whethers is udos or grape seed oil, olive oil. I also add in some eggwhite from egg white international sometimes. This is probally the most anabolic meal to drink throughout the day, real protein, slowed down absorbtion with natural levels of IGF-1a and other growth peptides. If you drink whey throughtout the day it just shoots through your system too fast, after or before a workout maybe but unless you slow down the absorbtion I feel its a waste to drink at other feeding times without the extra fat added.