The Two-Day Training Split: Stepping it Up

The next article in our series on training splits breaks up your whole body workout into two separate sessions, to be repeated twice a week. There are many variations of exercises to include in a two-day split, but the most effective we have found is to train all of your limbs (e.g., biceps, triceps, legs) in one day, and your torso or trunk muscles (e.g., chest, back, shoulders, abs) on another.

A two-day training split steps up the intensity of your workouts. You can now include more exercises per muscle group, which will translate into greater progress towards your fitness goals. Instead of spending a little time on all of your muscle groups, you are able to spend more time on specific muscle groups.

Now, for the workouts:

Workout 1: Limbs

·         Barbell squat – 3  sets of 10-12 reps

·         Dumbbell lunges – 3 sets of 10-12 reps

·         Seated leg curl – 3 sets of 10-12 reps

·         Standing calf raise – 2 sets of 15-20 reps

·         Seated calf raise – 2 sets of 15-20 reps

·         Barbell curl – 3 sets of 8-12 reps

·         Preacher curl – 3 sets of 8-12 reps

·         Seated triceps press – 3 sets of 8-12 reps

·         Triceps pushdown – 3 sets of 8-12 reps

Workout 2: Trunk

·         Incline bench press – 3 sets of 8-10 reps

·         Dumbbell flyes – 3 sets of 10-12

·         Lat pulldown – 3 sets of 10-12

·         T-bar row – 3 sets of 8-10

·         Dumbbell shoulder press – 3 sets of 8-10

·         Side lateral raise – 3 sets of 10-12

·         Crunch – 3 sets to failure

·         Hanging leg raise – 3 sets to failure

Note: Rest for 1-2 minutes between each exercise. If you need to take more rest on compound exercises (e.g., squat, bench press) then do so.

If your gym does not have the machines/resources necessary to do these exercises, do NOT simply skip them! Substitute for exercises that you have the equipment for. For example, if you do not have access to a seated leg curl machine, you can opt for lying leg curls, glute ham raises, or (if you really want to crank up the intensity of your workouts) stiff-legged deadlifts. Each of these exercises work your hamstrings!

This training split will challenge you, but stick with it for 2-3 weeks, and then move on to the next workout split in our series! As always, leave comments below to let us know what you think or if you have any questions.

The One-Day Training Split: "Full Body Training"

This is the second article in our series on training splits. You can read the introduction to training splits here. As the name suggests, a one-day training split means you’re training the entire body in each workout. This type of training routine is a great introduction to bodybuilding for beginners or people who have been inactive for a little while.

The main reason for this is that it introduces your nervous system to resistance exercise. It would NOT be appropriate for a beginner to jump into an advanced workout regimen that isolates specific muscle groups each day, and would likely end up in injury. Eventually, you will get there, but for now you need to teach (or remind) your muscles how to contract in response to specific weight-bearing movements. Once you build some functional strength and start improving the mind-muscle connection necessary for proper form on these specific exercises, you will be ready to progress to an intermediate level training split.

The exercises we have selected for this training split are designed to recruit the largest number of muscle fibres in a single exercise. This was done on purpose, because you will only be completing one exercise per muscle group. Otherwise, you would be in the gym all day.



For each exercise, pick a weight that you are not able to do more than 12 repetitions on. You should almost always struggle on the last few repetitions of these exercises. Don’t make it so heavy that you sacrifice form, but aim to be outside of your comfort zone. For exercises such as the barbell bench press, make sure you have a capable spotter to help you out if necessary. For other exercises, such as barbell squats, make sure you set the safety bars appropriately. Remember, training smart is more important than lifting too much weight.

Complete the following workout three times per week, with a minimum of one day of rest in between workout days. Recovery is essential to repair muscle tissue, increase muscle size, and increase strength. This would typically mean working out Monday, Wednesday, and Friday, and taking the other days of the week and weekend off.

Barbell Bench Press – 3 sets of 10-12 reps

Lat pulldown – 3 sets of 10-12 reps

Dumbbell Shoulder Press – 3 sets of 10-12 reps

Barbell Squat – 3 sets of 10-12 reps

Barbell Curl – 3 sets of 10-12 reps

Triceps Pushdown – 3 sets of 10-12 reps

Standing Calf Raise – 3 sets of 15-20 reps

Bicycle Crunches – 3 sets to failure

Note: Rest up to 2 minutes in between sets for all exercises. This will allow your muscles to recover enough that you won’t need to decrease the amount of weight you lift for each set.

Follow this training split for 2-3 weeks, and then try our next segment, the two-day training split.

Introduction to Training Splits

If you’re new to weightlifting, been out of the game for a while, or are looking for a way to improve your current workout routine, you may need a tune-up lesson on training splits. This article will identify what a training split is, their advantages, and how they can be optimized to achieve your fitness goals.

When personal trainers, fitness magazines, or gym rats mention a training split, they are referring to a strategy for dividing workout sessions according to specific, pre-determined, body regions.

The primary advantage to split routines is that you get bigger results in less time. A full body routine, though often extremely effective, can take two hours to complete. When you are able to focus on specific body parts, you will be able to decrease the amount of time you spend in the gym to less than 60 minutes. Other advantages to split routines are that you can increase the intensity of your workouts (because they are shorter), maintain focus and energy, and reduce the possibility of “overtraining”.

Consider the following tips when designing your own training split:

1.       Prioritize Body Regions

Find your weak points, or the body parts that you feel are lagging behind in strength, and train them earlier in the week. If you can bench press 1.5 times your bodyweight, but can’t do a single chin-up, prioritize exercises that train your back muscles earlier in the week than your chest. Even if you’re training both chest and back in the same workout, perform the back exercise first. Therefore, you can devote more energy and focus to improve strength in weaker body parts.

2.       Work Big to Small

In general, during your workout you should perform exercises that work larger muscle groups before those that isolate smaller muscle groups. Larger muscle groups include quadriceps, chest, and back. Smaller muscle groups include shoulders, biceps, triceps, calves, and forearms. The smaller muscles contribute to support heavier lifting movements. If you exhaust them before big lifts, you will reduce the amount of large muscle fibres broken down. This will lead to slower gains where they matter most. For example, if you’re training both chest and triceps in the same day, do your bench presses before triceps extensions.

3.       Include Rest Days

Your muscles repair and grow when they’re at rest, not when you’re in the gym. Therefore, it is extremely important to include rest days in your training split. Generally, rest days are incorporated mid-way through the week, and at least once on the weekends. This way, you avoid training the same body region on consecutive days, which could lead to overtraining. Additionally, to optimize muscle repair, you need to sleep at least 8 hours a day. Make sure to have at least two days a week when you’re not inside a gym, and maintain a regular sleep schedule to maximize results.

4.       Maintain Workout Intensity

Higher intensity means greater workout efficiency and improved muscle breakdown, which will both contribute to faster results. Generally, you should keep the rest time in between sets less than 1 minute, and the rest time in between different exercises less than 2 minutes. This way, you maintain a higher heart rate, and minimize the amount of time you spend in the gym. Do NOT stop your workouts to socialize. Focus on your training, and it will show. Save the chit chat for the locker room.

5.       Redesign Every 4-6 Weeks

The human body incredible at adapting to various stressors. This is a fantastic trait when you get the flu, but isn’t good when you’re trying to improve strength and fitness. If you consistently train the same way for a long period of time, you may begin to plateau. This means, you will notice slower gains in strength and weight loss/muscle gain (depending on your goal). As a rule of thumb, you should switch up your training split at least every 4-6 weeks. This can be as simple as changing around the order of your weekly workouts, or as complex as changing from a two-day split to a four-day split.

There are a huge number of variations for training splits, and certain ones are more effective at certain points in your training progression. For example, professional bodybuilders will often train only one muscle group each workout, and may workout up to three times per day. Obviously, this is not necessary, or recommended, for beginners. The best way to utilize training splits is to adjust them according to your fitness level. Increase the intensity and number of exercises for each specific muscle group as you become stronger and fitter. Simple as that.

In the coming weeks, we will provide examples of training splits for you to follow. Stay tuned!

Workout Plans: Legs 2

As many of you already know, the legs are comprised of four major muscle groups; quadriceps, hamstrings, glutes, and calves. This workout involves exercises that target each of these muscle groups to maximize your muscle building and thus calorie burning potential.

Try this workout in sequence, to exhaust your quadriceps, then hamstrings and glutes, and finally your calves. Keep rest periods in between sets below 1 minute.

Quadriceps

Barbell Squats

• 2 warmup sets of 8-12 reps
• 3 working sets of 8 reps

Leg Extensions

• 1 warmup set of 20 reps
• 3 working sets of 10-15 reps

Hamstrings

Stiff-Legged Deadlifts

• 2 warmup sets of 8-12 reps
• 3 working sets of 6-8 reps

Lying Leg Curls

• 1 warmup set of 10-15 reps
• 3 working sets of 8-12 reps

Glutes

Leg Press (feet wide and high on platform)

• 4 working sets of 12-15 reps

Calves

Calf extension on leg press

• 4 working sets of 15-20 reps

Standing Calf Raises

• 3 working sets of 15 reps (weighted)
• 2 sets of 30 (bodyweight)

Have fun with this one. As we've said before, if you feel slight nausea or struggle to walk out of the gym, that means you're doing it right. Do this workout once a week and you'll get stronger, more defined legs in no time!

Recipe: No-bake Vanilla Cake

Everybody craves something sweet once in a while. This recipe for a no-bake vanilla cake is a quick recipe that will satisfy your sweet tooth and won’t add to your waistline. A bonus for this recipe is it takes almost no time to make! Try it out today!

Ingredients:

·         1 large egg, whole

·         3 tbsp applesauce, unsweetened

·         2 tbsp syrup

·         3 tbsp milk, 1% or skim

·         ½ tsp vanilla extract

·         2 tbsp flour, whole wheat or white

·         3 tbsp pancake mix

·         1 scoop vanilla protein powder, soy or whey (we recommend Allmax Allwhey)

Directions:

1.       Place eggs, applesauce, syrup, milk, and vanilla extract into a blender and blend until well mixed

2.       Add flour, pancake mix, protein powder to mixture and resume blending

3.       Pour mix into non-stick, microwave-safe bowl and microwave for 2 minutes. If it still looks a little wet on the surface, put it back in the microwave for an additional 10 seconds. Repeat for additional 10 second intervals until you get the consistency you want.

4.       Enjoy!

5.       Comment on this post!

Approximate nutritional info:

Calories: 450

Fat: 8 g

Carbs: 65 g

Protein: 39 g

For more healthy eating ideas, check out our nutrition page or recipe page!

Thanks to www.livestrong.com for the recipe idea!

Workout Plans: Shoulders 2

Shoulders are an often overlooked and undertrained bodypart. Many beginning weight lifters rate the chest, back, and arm musclesas being the most desirable and important to train. However, well-developedshoulders will make you appear broader, and help you achieve that v-taper thateveryone is striving for. It also doesn’t hurt that building stronger shoulderswill help your other lifts (such as bench presses), and may prevent possibleinjury on heavier lifting days.

Try this shoulder workout this week.

Warm up: 5 minutes on exercise bike, skipping, or treadmill

1. Seated Dumbbell Shoulder Press:

· 5 pyramid sets (increasing weight, decreasingreps) – 12, 10, 8, 6, 4

2. Dumbbell Side Lateral Raises:

· 4 sets of 8-10 reps

superset with…

2. Dumbbell Front Raises:

· 4 sets of 8-10

3. Face Pulls (with rope attachment):

· 4 sets of 8-12 reps

superset with…

3. Cable Side Lateral Raises

· 4 sets of 8-12 reps

4. Barbell Upright Rows

· 3 sets of 8-12

superset with...

4. Barbell Shrugs

· 3 sets of 8-10 (hold for 4 seconds at the top ofeach shrug)

Tip: On side lateral raises, feel as though you’re raisingwith your elbows first. Do NOT lift from your hands. Also, throughout thisworkout, take 1 second to lift the weight, but 4 seconds to bring the weightback down. Controlled negatives can really boost muscle growth.

Have a great workout. Make sure to immediately follow thisworkout with a shake containing 25-50 grams of protein, as well as someglutamine and creatine to help boost recovery. Go get it!

Visit our website at www.completenutritioncanada.comfor more information and access to our online health supplement store!

Top 5 Supplements for Accelerating Muscle Gain

There really is no easy way to build muscle and shed pounds. Quick fixes simply do NOT exist.  It is going to take hard work in the gym and dedication to a dietary routine outside of the gym to produce noticeable changes in your physique. However, the following 5 supplements have been scientifically proven to increase the rate at which you build muscle, which can help fast-track you for success.

More muscle = more calories consumed = less fat = better physique. Now that is the kind of math we like to see!

If you take a quick look at the products we offer in our online store, you will notice hundreds of products that can help boost athletic performance, build lean muscle, and burn fat. These supplements are extremely effective in helping you achieve your goals, but these 5 are a must if you want to get on the express lane towards a fitter and healthier body.

1.       Creatine

Creatine is possibly the most studied supplement for athletic performance. It is a naturally occurring substance in our muscles that we typically get from animal protein sources such as lean beef. Its major benefit for training is increases in cellular energy production. This is ideal for strong bursts of energy required by many athletes and weight lifters. It promotes fast gains of lean muscle mass, and also helps with recovery and performance.

Recommended Dose: Take 5 grams daily pre- or post-workout. Some athletes prefer a loading phase, in which 10 grams are taken daily for a week, and then the maintenance phase consists of 5 gram doses for a prolonged period of time. This maximizes muscle creatine concentrations and maintains them at a high level.

Recommended Product: More Information

Allmax Creatine Monohydrate. Very high-grade, easy to mix, and high overall quality. Canadian brand.

2.       Whey Protein

Whey protein is absolutely necessary for athletes, bodybuilders, and anybody undergoing a physically demanding training regimen. It supplies the body with fast-digesting protein, calcium, magnesium, and other minerals that are essential to recovery and building new muscle tissue. Whey protein supplementation can benefit both muscle building, and fat loss goals. Key benefits include improved muscle repair, easily digested, natural appetite suppressant, provides amino acids to assist in protein synthesis, and improving metabolism.

Recommended Dose: Consume 1 scoop (25-35 grams) both pre- and post-workout. On days when you’re not working out, consume 1 scoop in the morning and you will benefit from the appetite supressing and metabolism boosting effects. Make sure you have adequate sources of protein in whole food sources, such as chicken, in your diet as well.

Recommended Product: More Information

Ultimate Nutrition Prostar 100% Whey. High in protein, low in carbohydrates and fats, and relatively inexpensive.

3.       Glutamine

Glutamine has been proven to slow the breakdown of muscle tissue during intense physical activity, such as resistance training. Slower muscle breakdown means that strength and endurance are maintained throughout your workout, allowing you to train harder for longer. Extending your training sessions at maximum capacity will cause your lean muscle gains to skyrocket. Glutamine also helps your immune system, enhances growth hormone levels, and supplies nitrogen to the muscle. This means that glutamine will make other supplements, such as creatine and whey protein, more effective in producing lean muscle gains.

Recommended Dose: 5 grams upon awakening, 5 grams immediately post-workout, and 5 grams before bed.

Recommended Product: More Information

Fusion Bodybuilding Glutamend. Very pure, no fillers or sugar. Another great Canadian brand.

4.       Branch Chain Amino Acids (BCAA’s)

BCAA’s are another common supplement for athletes to consume to maximize workout results. The three amino acids that compose BCAA’s are leucine, isoleucine, and valine. These compose a huge percentage of skeletal muscle in the body. For those of you who don’t know, skeletal muscle is what we’re trying to increase while training. BCAA’s are essential for recovery, as they replenish the skeletal muscle that is broken down with intense physical activity. They can also help keep muscles fueled to improve endurance exercise.

Recommended Dose: 5 grams upon waking and 5 grams during or immediately post-workout.

Recommended Product: More information

Optimum Nutrition BCAA 5000 Powder. Brand is synonymous with quality products and this is no exception.

5.       Beta Alanine

Beta alanine is a beta amino acid that is naturally occurring, but is not found in high quantities in most foods. It enhances athletic performance because it decreases the acidic effects of lactic acid build up in our muscles during a workout. By blunting lactic acid, beta alanine helps to improve workout performance, increase endurance, and subsequently build lean muscle mass. Studies have suggested that beta alanine supplementation decreases perceptions of fatigue and increases total training volume in football players and other athletes.

Recommended Dose: To ensure the best dose and maximize the benefits of beta alanine supplementation, take 1.5-3 grams pre-workout. If you are an advanced lifter, an additional 1.5-3 grams post-workout may further aid in the recovery process. Beta alanine is common in pre-workout supplements, so pay attention to labels.

Recommended Product: More Information

Controlled Labs White Flood. A very potent and effective pre-workout product that not only is a good source of beta alanine, but also helps to boost energy and stamina to maximize your workouts.

There you have it, the 5 most effective supplements to help you achieve fast muscle gains. It is also extremely important for your diet to be specifically tailored towards your fitness goals. Your body will respond much better to weight training or aerobic training when you follow a proper diet high in protein, moderate in carbohydrates, and low in fats. Other important information on nutrition can be found on the nutrition page of this blog.

Workout Plans: Arms 2

Who wants tickets to the gun show? According to Ron Burgundy, handing these out is the only way to bag a classy lady. Although we may not completely agree, it can’t hurt to have well developed triceps, biceps, and forearms, right? This workout will tone and build lean muscle mass onto your arms.

"1001, 1002, 1003,..." - a bit higher than conventional rep ranges

Warm up:

·         5 minutes on stationary bike, treadmill, or jump rope

Incline Dumbbell Curls

·         5 sets of 8-12 reps

Preacher Curls

·         5 sets of 8-12 reps

Barbell 21’s

·         3 sets

o   There are 3 steps to barbell 21’s:

1.       Start at bottom of range of motion, and come halfway up 7 times

2.       Start mid-way, and lift to the top of the range of motion without moving your upper arms, 7 times

3.       7 full reps

Lying Barbell Tricep Extensions (“Skullcrushers”)

·         5 sets of 8-12 reps

Cable Tricep Rope Pushdown

·         4 sets of 8-12 reps

superset with…

Overhead Cable Tricep Rope Extension

·         4 sets of 8-12 reps

Tricep Dips

·         3 sets to failure

Minimize rest time to 60-90 seconds in between sets, and 2 minutes in between exercises. As always, have a protein shake immediately post-workout to optimize protein synthesis. Good luck, have fun, and let us know what you think!

Workout Plans: Back 2

This workout is designed to fatigue every single muscle fiber in your back. It starts with exercises that work the upper back, and gradually moves downwards.

Try to increase the weight with each set, while maintaining perfect form. Keep the rest time in between sets to about 40-60 seconds.

Straight Arm Pulldown

·         4 sets of 8-12 reps

Wide Grip Lat Pulldown

·         4 sets of 8-12 reps

·         1 drop set – get 8-12 reps on the first set, reduce by 20% and go to failure 3 times

Bent Barbell Row

·         4 sets of 8-12 reps

·         1 drop set – get 8-12 reps on the first set, reduce by 20% and go to failure 3 times

One Arm Dumbbell Row

·         4 sets of 8-12 reps

Deadlift

·         4 sets of 6-10 reps

Hyperextension

·         3 sets of 15 slow reps, 4 seconds up, 4 seconds down

·         Add weight if you find this is too easy

This is another tough workout, but if you stick with it, you will stimulate new growth throughout your back, which will contribute to your overall physique.

Good luck, have fun, and let us know how it goes by commenting on this board or on facebook or twitter! If you like this workout, subscribe to our emails and you'll get updates/workouts directly to your inbox.

Workout Plans: Chest 2

We’ve been getting very positive feedback from the workouts we have posted thus far. If you haven’t tried any of our previous workouts, visit our training page here.

This is an intense chest workout designed to build both size and strength. It can essentially be divided into two sections; presses and flyes.

Presses:

Incline Barbell Bench Press

      ·         2 warm up sets of 15-20 reps

·         4 working sets of 8-12 reps

Dumbbell Bench Press

·         1 warm up set of 15-20 reps

·         3 working sets of 8-12 reps

Decline Barbell Bench Press

·         4 working sets of 8-12 reps

Flyes:

Incline Dumbbell Flyes

·         1 warm up set of 15-20 reps

·         3 working sets of 10-15 reps

Superset with…

Flat Dumbbell Flyes

      ·         1 warm up set of 15-20 reps

·         3 working sets of 10-15 reps

Cable Crossovers

·         8-12 reps from top cable position

·         6-10 reps from middle cable position (half way down rack)

·         That is one set, do 3

This is a very demanding workout. We recommend a pre-workout or intra-workout drink containing caffeine and BCAAs, as well as a post-workout recovery shake and lots of rest.

Have fun with this one, and as always, keep us posted on your progress by commenting on this board, or on our Facebook page or Twitter (see feed on right).

Workout Plans: Legs

To kick your metabolism into a calorie burning, fat melting overdrive, you absolutely can NOT skip your leg workouts. Your quadriceps and hamstrings represent a huge proportion of your overall muscle mass. Training and repairing huge muscles means burning huge calories. Building more power throughout your lower body will help many other athletic movements both inside the gym and out. Not to mention, people with huge upper bodies and little twig legs don’t look proportional at all!

Complete this leg workout and you’ll be on your way to a lean and sculpted lower half. Tip: Try to go progressively heavier on your working sets

Stationary Bike – 5 minutes to get your muscles warmed

Barbell Squats

·         2 warm up sets of lighter weight, 10-15 reps

·         5 working sets, 8-12 reps

Dumbbell Walking Lunges

·         3 sets, 20 steps

Leg Extensions (machine)

·         3 working sets, 12-15 reps

superset with…

Lying Leg Curls

·         3 working sets, 12-15 reps

Leg Press

·         1 warm up set, 10-15 reps

·         4 working sets, 8-12 reps

o   Finish off each set with 10 calf extensions on the same machine

If you do this workout correctly, you may feel nauseous and struggle to walk out of the gym. That means you’re doing it right. Good on you. That’s when you know you left it all in there.

Burn Fat and Satisfy Cravings with these 5 Power Foods

These foods should be the staple of any dietary program. Whether you are looking to build muscle or trim fat, include these 5 power foods in your diet and you will fast-track towards your goals. You may see improvements when you exercise without proper nutrition, but if you get both of these forces working together, you’ll be unstoppable.

Of course, variety is important in your diet to avoid relapse and boring food, but these are the foods that you absolutely can’t go wrong with consuming.

1.       Oatmeal

We’ve said it before; oatmeal is the single most important source of starchy, complex carbohydrates for a fat loss program. Check out the nutrition program for any bodybuilder or fitness competitor and it will show a consistent source of oatmeal in their diets. Oatmeal is a complex carb, meaning that it digests slowly, and leads to a smaller spike in blood sugar. A smaller spike in blood sugar means you will avoid crashing later, and will feel energized throughout your day.

We recommend rolled oats that are all natural and have no artificial flavours or sweeteners. Avoid oatmeal you get in packets, and opt for bulk bags of a couple pounds or kilos. Trust us, you’ll go through them fast.

Half a cup (about 40 g) of oats mixed with a cup of water and microwaved for 1.5 minutes in the microwave = a healthy breakfast. Depending on the variety of oats you purchase, the breakdown of this half cup is about 3 grams of fat, 27 grams of carbs and 5 grams of protein. Top with cinnamon and natural applesauce or fresh fruit and you have a DELICIOUS healthy breakfast. To further increase the protein, add a scoop of vanilla protein powder and you’re laughing.

2.       Chicken or Turkey Breast

Two birds, chicken and turkey, are extremely popular among professional athletes for a simple reason; they contain high volumes of high quality protein, with low fat. This is especially true in chicken or turkey breast, which are lower in fat and calories than thighs and wings. Remove the skin and broil, grill, or roast chicken to your heart’s content.

Processed “lunch meat” versions of chicken or turkey breast are loaded with sodium, other preservatives and binding agents and are FAR inferior to whole chicken breasts. Although fine in moderation, try to stick to the real bird, and not meats that are squeezed out of a tube.

How delicious does this look?

3.       Egg and Egg Whites

Eggs are another incredible, and tasty, source of high quality protein. The issue that many people have with whole eggs is that the yolk contains all of the fat, cholesterol, and high calorie content while egg whites contain zero fat, zero cholesterol, and about the same amount of protein. Simply put, you lose the biological value of eggs when you remove the yolks. They contain high amounts of vitamin B12, which is necessary for fat breakdown and muscle contraction. They also contain other vitamins and minerals that are crucial to living healthy. They are also not going to increase your risk of heart attack, as there is growing evidence to dispel the myth that egg yolks cause higher cholesterol.

However, we still recommend that you only eat about 1 whole egg for every 2 egg whites, especially if you’re trying to shed some pounds. This way, you get the best of both. Eat eggs often, any way you want!

4.       Green fibrous vegetables

Contrary to “starchy” carbs, such as oatmeal and brown rice, green vegetables are a solid source of low-density fibrous carbs. Low-density means that the number of calories in each portion of green vegetables (broccoli, green beans, lettuce, asparagus, etc.) is extremely low, making it nearly impossible to eat too much of them. Although you may dial down the amount of starchy carbohydrates in your diet when you are trying to lose weight, green vegetables do not need to be decreased. They are fibrous, making you feel full, and contain a plethora of vitamins that will have very positive effects on your overall health. Eat these as often as you need. Try them steamed instead of boiled to preserve a lot of the vitamins and minerals!

5.       Fish and shellfish

Another popular source of protein for athletes is fish (salmon, tuna, etc.) and shellfish (shrimp, crab, etc.). If you’re seeking variety in protein types, this is the category to explore different tastes and dishes.

Among the fish, salmon is one of the best because of high quality protein and omega-3 fatty acids. Omega-3’s help decrease muscle protein breakdown during your workout, which improves recovery. They can also reduce your risk of heart disease and diabetes.

In the shellfish category, pound for pound, shrimp are one of the best sources of protein, and can be prepared in an alarming variety of ways. Experiment with fish and shellfish and satisfy your hunger while watching the fat melt off your body.

One Easy Trick to Maximize Muscle Growth

Our apologies for the hanging title. Trust us, when you read this article, you’ll be the smartest one in your gym. Well, maybe not (depends on the gym!), but at least you’ll have something cool to tell your friends.

If you gain nothing else from this article, the take home message is that you must constantly mix up your workout routines to achieve maximal gains in muscle strength, size, definition, and to avoid plateaus. Some have cleverly marketed this concept as “muscle confusion”, and it is one reason why we have outlined several training techniques on our blog to help you train smarter to achieve better results than just training harder. Just click around and you’ll find them!

Without getting too scientific, you should know that resistance training (lifting weights), targets specific muscle fibres. These muscle fibres are anaerobic, meaning they function without oxygen, and are capable of fast and powerful movements. Ever heard of fast-twitch?

New research in the European Journal of Applied Physiology (catchy title, we know) reveals that there are different subtypes of fast-twitch anaerobic muscle fibres in bodybuilders. Interestingly, the most abundant fast-twitch muscle fibres are dual capacity, meaning they function for both power AND endurance.

Therefore, if you only train using low-rep sets, you’re only utilizing half of the ability of your most abundant muscle fibres, and your gains in size and strength will reflect that. You need to train to exhaust both power and endurance components of your fast-twitch muscle fibres.

The perfect example of a bodybuilder who trained this way?

 

Arnold often used a technique we have already described, pyramid sets, where he would increase weight over a number of sets on his compound moves like bench presses. When he reached his heaviest weight for around six reps, he would then reduce the poundage for two "burnout" sets, 12 to 15 reps each.

He also often used double-drop, or strip sets, which are three progressively lighter sets back to back to finish off an exercise.

Therefore, he crushed the power component of his muscle fibres early in his set, and then got an immense pump with the lighter sets towards the end.

Therefore, the trick is:

Use a lighter weight and get a higher number of reps at the end of a set of compound movements.

There are many techniques and names for these lighter sets (burnout, drop sets, strip sets, double-drop sets, etc.). We will write about each in detail in the future. For the meantime, use one of them to integrate both power and endurance into your workout routines.