Tag Archive for 'Optimum Anabolics'

How To Love Training Your Legs

Published on May 3, 2010 in leg training, Muscle Building and Optimum Anabolics. 0 Comments Tags: , , , , , , , , .

By Jeff Anderson:

Hate training legs?

Don’t worry – you’re not alone.

Training legs is tough – the most grueling of all specialized muscle training – and let’s face it…who the hell stands in front of the bathroom mirror flexing their quadriceps?

Look, we’d all LOVE to work on those muscles we know will show off the best on the beach this summer.

And that’s EXACTLY why you should be putting a renewed interest in your leg development.

Let me explain…While you may think you can build your chest and arms up so big no one will ever notice the toothpicks you’re carrying them around on, what people are REALLY thinking is “Man, big upper body but look how skinny his legs look!”.

It’s unfortunate that the bigger you get in one area of your body, the smaller it can make other areas look, and that’s where people will focus their attention.

Therefore, building your legs will actually draw MORE attention to your bulging biceps!

Ok, so now that I’ve appealed to your “ego” on the benefit of training your legs, how about a few pointers on making the most of this “necessary evil”?

How To LOVE Training Your Legs!

Whether you like or dislike something…ANYTHING…is really all in your head.

And since we look forward to doing things we enjoy, it’s worth it to reevaluate your “attitude” on exercising your legs.

As soon as you get out of bed in the morning, instead of saying to yourself “Damn…I don’t feel like working my legs today.”, replace it with “YES!  It’s leg day!”.

You may not mean it when you first say it, but I promise you that repeated affirmation of your leg exercises as being something you long for, will “program” your brain to actually look forward to this day!

It’s NOT “Leg Day”…It’s “TESTOSTERONE Day”!

Remember, since your legs are such a large muscle group, training them has a MUCH larger effect on anabolic (muscle-building) hormones.

In fact, the Barbell Squat, while being one of the “hardest” and most excruciating exercises, is actually the best overall exercise for skyrocketing testosterone levels in the body.

This is one of the reason why I had my “Hardgainer Lab Rats” train with squats every other workout…

…the hormone boost they got helped skyrocket their mass gains to build muscle when all other training programs had FAILED!

Bottom line…

DON’T think about the pain of doing squats or other leg exercises…think of the PLEASURE of what all that testosterone gushing through your body is going to bring in the way of overall muscle growth, fat loss, and sexual desire!

To learn more about Jeff’s training methods Check out his awesome program Optimum Anabolics

The Lost Mass Building Technique Your’re Not Doing (Jeff Anderson)

Published on April 27, 2010 in Muscle Building. 0 Comments Tags: , , , .

Ok, at first, this bodybuilding technique isn’t going to sound all that sexy to you.

But what if I told you that it will, without a doubt, magnify your mass-building results exponentially and…

…there’s a 95% chance you’re NOT doing it?

And what if I told you that you won’t even break one tiny little bead of sweat when you add it to your bodybuilding routine?

Interested?

I thought so!

You see, most guys at the gym have no problem grunting their way through endless sets of muscle-pumping exercises.

Intensity is high…the skin on your arms is about to burst open…and your chest is screaming for relief.

But did you know that STRETCHING is actually a powerful mass-building workout technique?

Here’s why…

When you stretch your muscle fibers, you increase the natural release of “Insulin Like Growth Factor 1″ (IGF-1), the primary anabolic trigger for the follow up release of muscle-building, fat-burning growth hormone. In fact, IGF-1 is absolutely critical for muscle growth and in supporting your body’s natural recovery process following your training.

But Wait, It Gets Even BETTER…

Stretching also activates your muscle fibers to create “satellite cells” that branch off as part of your body’s natural recovery response to the elongation of the fibers.

Bottom line…more muscle cells = more muscle mass potential!

I started incorporating this in my “Advanced Mass Building” workout program (http://www.AdvancedMassBuilding.com) some time ago and it’s incredible how much more you can FEEL the buzz in your muscle cells if you really concentrate on them after your workouts!

How To Use This Mass Building Technique Correctly…

Ok, this is important because how you apply stretching to your mass building routine can make or break your success.

In fact, I had been doing it completely WRONG for years and I want to make sure you don’t screw it up like I did. Follow these tips:

1. Do NOT stretch your muscles BEFORE or DURING your workouts!

It used to be thought that stretching before exercise helped to avoid injury to the muscles. Actually, a good 5 minute warmup of your target muscles is all you need.
Pre-training stretching has actually been shown to REDUCE your muscle strength by as much as 28 PERCENT for your follow up workout because it reduces the level of muscle tension you need to push iron.

Who the hell wants a 30% decrease in workout intensity? Not me!

Therefore, save your stretching until the END of your workout, when you’ve completed all of your sets.

2. Make sure you’re “warm” enough for stretching

You don’t want to stretch a cold muscle or you’ll risk injury. This is why you should perform your stretches IMMEDIATELY following your workout.

You’ll get a better, safer stretch…and better results!

3. Hold the stretch for 30-60 seconds.

The muscle fibers need time to elongate slowly. No bouncing and don’t push yourself too far too fast.

4. Choose “Functional Stretching” techniques over static.

“Functional stretching” includes muscle tension with the actual stretching movement. This helps to activate the muscle fibers better and can actually give you a better stretch in the muscle while also tapping into stabilizer muscles.

Here are a few examples:

* Single Leg Deep Lunges for Quads & Hip Flexors (You’re actually stretching your BACK LEG in this movement.)
* Dumbbell Flye Hold For Chest (Just hold the dumbbells in the bottom position and feel the stretch.)
* Preacher Curl Hold For Biceps (Hold a barbell at the bottom position of the preacher curl machine.)
* Cable Row Hold For Back (On a seated rowing station, let the weight forward until you feel that stretch in your lats. Careful not to extend your lower back.)

Think of some other exercises you do that involve a “stretch” at the bottom position and look at your POST-WORKOUT as just another anabolic extension of your mass building workout!

To Learn More about Jeff’s way of training ==> CLICK HERE