Are abs as elusive as you have been led to believe?

The muscles of the abdominal region are likely the most coveted of all outside of big, defined arms. Having defined abs is like driving a really bright shiny race car, people notice. The problem is, however, that most people think it is impossible to achieve this fitness goal.

Once again, I’m going to harp on diet. In order to get well defined abs, diet is essential. How could anyone expect to have rock hard abs if they eat McDonalds twice a day every day? To put it simply, they shouldn’t, because eating unhealthy or unnecessarily fattening foods contribute to the layer of fat that covers the abdominal region of the body, hiding whatever definition there might be from sight. If you still have this layer, cardiovascular exercise and diet are going to be your best friends.

More than just losing the fat layer, it is important to work your abs in ways that promote definition and size. Crunches and sit-ups are a good start, but they lack the ability to both work the full abdominal area and to develop size. In order to remedy this, supplement your standard abdominal routine with hanging abs, using a pull-up bar. Harrison White, personal trainer from Ormond Beach, has said that his favorite abdominal exercise to perform is hanging knees to chest. This exercise, along with things like toes to the bar, help develop the lower abs as well as the obliques that frame the abdominal muscles.

For size, there is no better way to develop it than to engage your abs in every compound lift you perform. For example, when you squat, sit back into the lift and use your abs to keep your body upright and to keep yourself from falling backwards. This kind of engagement of the abdominal muscles makes them work against more than just your body weight, allowing them to gain size just like any other muscle of the body.

Personally, my favorite abdominal workout is the weighted rope crunch, which gives the isolation of the crunch with the added weight of a compound movement. The best thing to do for the abdominal region is the same as any other muscle group: experimentation. There are hundreds of ways to work any muscle group, find the one that works for you.

Well defined abs take hard work and dedication. Even after all the work I have put in, there is always room for improvement.

Thoughts from a personal trainer

In order to switch things up, maybe it’s best to hear from someone other than me. Harrison White, from Ormond Beach, Fla., is a certified personal trainer in the state of Florida, and has offered his personal insight on the various forms of weight lifting.

White has been seriously working out for four years now and has tried Olympic Weightlifting, Bodybuilding, and CrossFit during that time, trying to decide what works best for him and more importantly what he would be willing to recommend to his clients.

“Olympic lifting is high risk, high reward. It works, you just have to watch what you’re doing and make sure it’s right,” White said about his experience with the most well-known form of weight lifting. He added that Ryan Lochte prepared for his breakout performances at the Olympics in London, showing that it has practical applications as well. White acknowledged the threat of joint problems that stem from this form of lifting, and said that he has experienced problems when he rushed a rep but never when he followed the motions in the proper way, adding that, “basically, form is everything.”

As far as CrossFit is concerned, White believes it to be a fun workout routine, but impractical in the long run. According to him, the amount of individuals he has seen suffer from rhabdomyolysis and labrum tears overshadows any benefits that could come from the program. Rhabdomyolysis, to be clear, is the breakdown of muscle tissue that leads to muscle fiber contents being released into the blood, damaging the kidney. The biggest cause of this in CrossFit, according to White, is the unnecessary push to go until failure no matter what. He recommends dropping weight if you’re struggling or having to break form in order to get that one more rep.

“No one has ever died from a drop set, but pushing themselves too hard, that’s a different story,” White said regarding drop sets during workouts where you struggle.

Finally, on the topic of standard bodybuilding, White said only that it is both practical and simple enough for beginners to pick up. What makes body building routines different than the other two programs is the simplicity of the movements involved. Squats, dead lifts, bench press, rows, and shoulder press are the basis for all of bodybuilding, plain and simple. With no jumping, throwing, catching, or jerking involved, this program is recommended by White for people who are wary of harming their joints.

“Motivation is important in whatever you do, just remember that. They say you have to wait two weeks to notice your own results so wait it out, trust me it’s worth it. Results are addictive, seeing that new cut or that new vein popping is honestly what has kept me going through the years,” White said when asked about his personal motivation, and the importance of motivation to weight lifting.

If you would like to know more about Harrison White, visit his professional blog at harrison-white.squarespace.com

On a personal note: my current supplements and why

I took clean 100% whey isolate all summer, and tried various pre-workouts attempting to find a regular purchase for my winter bulk, and now I have officially stocked up on both protein and pre-workout.

All of my current supplements for the winter months

Instead of going with an all out mass gainer like I have in the past, I decided to let my workouts and diet determine my increases, and chose Cytosport’s Muscle Milk as my protein for the winter. This product has the benefit of being nutritionally complex while not containing over 500 calories. With 19 grams of healthy fat, 14 active carbs(only 5 grams of sugar too), and 32 grams of protein per two scoops, its clear to see why this particular formula was a clear choice as a winter bulk supplement.

the amino acid profile of Muscle Milk

For my pre-workout, I made the easy choice of MusclePharm’s Assault, a powerful thermogenic supplement perfect for the workout sets involved with bulking. Assault only includes two grams of sugar, lessening the glycemic impact and thus the threat of the dreaded sugar crash. What makes this formula so potent is the mixture of niacin(Vitamin B3), a patented blend of beta-alanine, and the substitution of MusclePharm’s PURENERGY ingredient, Pterostilbene-Caffeine, for standard caffeine. The most important thing to take away from that is the caffeine substitute included prevents the horrific caffeine crash that can be experience when taking supplements such as BSN’s N.O.-Xplode pre-workout. The only consideration that should be taken with Assault is to drink at least a gallon of water a day. The reason for this exceptional hydration is what is called ‘niacin flush’, which is harmless redness and itchiness of the face and neck, and at times the arms. This only lasts a short amount of time, but it is disconcerting and uncomfortable, so make sure you drink water if you’re thinking about taking this supplement.

Finally, in addition to the two basic supplements listed above, I will also be taking a standard GNC brand 100% casein protein supplement once a day before bed to refuel my muscles overnight. This is the intended purpose of casein powders due to the prolonged absorption of this particular protein. On a side note, if you don’t want to spend the money on Casein, cottage cheese is said to be a good alternative right before bed. The last, but certainly not least, supplement I will be taking is a multivitamin. Many of you might think this is basic and unnecessary to mention, but believe me, the benefits of a multivitamin are more than can be put into words. Your entire physicality and disposition will be benefited by them, so don’t pass on multivitamins.

How to get bigger arms, and no it’s not how you think

We’ve all tried to curl heavy weights day in and day out in an attempt to make our arms grow that extra inch to fill out our shirt sleeves, only to wake up a week later unable to raise your arms over your head without wincing in pain. Big arms are a statement to everyone around you. They tell everyone that you aren’t messing around, you’re serious about your physical fitness and you’re stronger than the average man. But it’s just so hard to attain them, or at least everyone thinks it is.

Through years of research followed by trial and error, I have found that the most efficient way to get bigger arms is to do literally anything but specifically isolate the bicep. I tried that for some time and the results were frustrating if anything. The best recommendation I could give is to incorporate arm day into several routines through out the week. By working arms with other muscles and at different times of the week, you will shock the muscles, stimulating growth. In addition, to reiterate, the only way to properly promote growth anywhere in the body is through the implementation of regular squats, dead lifts, and rows. In order to fully explain what I mean, consider a standard weekly routine:

• Monday – Chest and triceps
• Tuesday – Legs and back
• Wednesday – Chest and triceps
• Thursday – Legs and back
• Friday – arms and shoulders
• Saturday – back
• Sunday – rest

This model is built around the concept that your arms require more time to recover than other muscles and therefore can only be worked once a week. I’m here to tell you this belief is completely ridiculous. Your arms get worked in almost every movement on every day of the week, so of course they don’t recover as quickly as, say, your chest, but that doesn’t mean they can’t be worked just as hard. Here is my routine from this current week as a model of my suggestion:

• Sunday – Legs and shoulders
• Monday – Chest and triceps
• Tuesday – Legs and back(emphasis on close grip rows and pull-ups to work biceps)
• Wednesday – Chest and biceps
• Thursday – Legs, shoulders, triceps
• Friday – Back and biceps
• Saturday – rest

The current state of my own arm after following the routine explained above

The most important part to remember about this is that each week follows the same schedule in regards to major muscle group (chest, legs, etc.) but the supplemental muscle group for each day changes each week, in order to avoid muscle familiarity. Personally, I have had nothing but success following this pattern, but remember that everyone is different. Don’t panic if this doesn’t work for you.

The verdict on mass gainer supplements

Mass gainer supplements have been a big hit lately among those trying to move past the physical plateau they find themselves on, but are they really good news? In a word, maybe. Many of these supplements do amazing things for those who take them, and others do not. Likewise, many people who take them experience astounding results, while others see little to no improvement by the end. What makes the results so varied, and why doesn’t everyone experience the same results?

For starters, not all mass gainers are created equal. Those that work well are generally made up of a large amount of healthy fat and a moderate amount of complex carbohydrates, while also including a large amount of protein from various sources. The reason that this combination works is much like the reason the diet I have mentioned in a previous post works: The fat helps fuel the muscles and the carbohydrates keep the bodies energy level up. As for the protein blend, the best I have seen is a mixture of whey isolate, protein from food sources such as fish, which aids in providing healthy fats, and casein protein. I say this is the best because most mass gainers include over 50 grams of protein, which as we know is more than the body can process at once. That is the beauty of casein protein, it is some what of a ‘slow-burn’ protein found in mammalian milk that provides a steady stream of amino acids into the body for hours. This being said, the bad mass gainers on the market are basically composed of over 200 grams of carbohydrates, a marginal amount of fat, and protein. Given that sugar converts straight into fat in the body, these put mass onto the body, but definitely not the kind of mass that is appealing to anyone.

When it comes to different results on the same mass gainer, it all stems from the diet of the person in question. Many people have a tendency to decrease their intake of regular food while they take mass gainers, probably because of the overly full feeling that they give you. I cannot stress enough how detrimental this process is, both to your gains and to your wallets. Mass gainers aren’t cheap, don’t waste money on something that you’re just going to use as a meal supplement. Your diet should change in a very minimal fashion, if at all, when you take something like a mass gainer.

In closing, I know many people don’t have the time to go in and dissect every nutrition label on every supplement until they find the right one, so I will give my suggestions as to what to buy. For people looking to put on serious weight quickly and not gag on the protein they have to take, look into MHP’s Up Your Mass, a powerful mass gainer that promises 16 pounds in five weeks. In addition to crazy results, it is also the best tasting mass gainer I’ve taken. If you aren’t looking for 16 pounds of mass, try Cytosport’s Monster Milk, which includes creatine monohydrate, a great supplement for bulking up.

What to do when bulking

My back in the midpoint of bulking for the winter. When trying to bulk up, an emphasis should be placed on the back and legs, as they dictate the way in which your body will grow through their control of growth hormone. During cutting the smaller aspects of the body can be addressed.

How do I gain weight? It’s an age old question that no one ever knows the answer to. Well, it’s not quite as hard as everyone seems to think. With proper discipline, anyone can make improvements to their body through rigorous diet and exercise.

As far as the exercise itself is concerned, there are specific lifts that, when done properly, release growth hormone into the body. These lifts are generally said to be squats, dead lifts, and barbell rows. This trio of movements are designed to work the largest muscles of the body, the back and legs, which is why they release the growth hormone that they do. Any kind of back or leg oriented lift supplemented with these will only be beneficial to your growth.

These three lifts, paired with the diet I mentioned I’m a prior post, will lead pretty much anyone down the long road to increased muscle size and volume. In closing, don’t let bad joints hold you back from any of these lifts. Contrary to popular belief, weightlifting is not detrimental to the body. When starting to do these or any lifts your first step should always be to perfect form. Without proper form, heavy weight is meaningless and all you are doing at that point is setting yourself up for injury. For those unfamiliar with the form of squats, dead lifts, or rows, I will post a demonstration video soon.

How important is diet?

Meals aren’t just another part of the day when you want to shape your body. Food is important, and even more important is your choice of food

For someone serious about changing the appearance of their body, there are key things to remember about nutrition. For starters, nutrition is the link that completes the chain of muscle development. When you work out by lifting heavy weights, you tear down your muscles, and without proper nourishment they will not grow back the way you want. We all know that person that works out every day, has an awful diet and never sees improvement. You don’t want to be that person, and here is how to go about that:

• Simple sugars are a no go, they turn to fat immediately in the body. The only real exception here is fruit, which has naturally occurring simple sugars. In any case, you should focus all of your carbs into the first half of your day, since between 4:00 and 7:00 p.m.(research varies) the bodies metabolism significantly slows down, making it harder to process copious amounts of sugar and carbohydrates.
• Contrary to popular belief, fats aren’t bad for you! In fact, this nutrient is important when trying to increase size and it is a far better and longer lasting energy source than carbohydrates. Many professional power lifters and body builders consume a far larger amount of fat than they do carbohydrates, so go ahead, have that steak you’ve been wanting, it can only benefit you.
• Protein is key, eat foods rich in it often. Remember, however, that the human body can only process roughly 33 grams of protein per hour, so don’t overdo it all at once. That being said, the goal for muscle increase is around 70% of your body weight in grams of protein. For example: If you weigh 110 pounds, take in 70 grams of protein per day.
• Don’t stick to three large meals a day. Snack, eat smaller meals, and space out your nutrition through out the day, since this allows your body to absorb more of the nutrients from the foods. This also allows you to intake more carbohydrates earlier in the day without having to carb out at breakfast and lunch, which makes most people feel slow and lethargic.

Follow these rules, along with a good work out regimen, and you’ll be on the right track towards positive growth in no time. Make sure to keep a schedule in mind when you eat, as you don’t want to eat a lot of food right before you have to go workout, that never works out very well, and you end up sluggish in the gym. That being said, however, don’t be afraid to eat a banana or something with sugar in it within the thirty minutes before your workout, as it will give you a good insulin shock going in.

Havok by American Muscle, pre-workout supplements

American muscle’s newest pre-workout supplement is extremely potent. The focus is very sharp, and it lasts for at least an hour in full effect. I would definitely recommend this product to anyone looking for a new pre-workout to try, but I wouldn’t recommend it to new pre-workout users, it’s way too potent for them.

For those of you unfamiliar with the concept of pre-workout supplements, they generally act as a thermogenic stimulant in order to give users a ‘pump’ going into their workout. Most pre-workouts give users an increased energy level and reduce the amount of time required for recovery in between sets.

These supplements come from many different brands and in various flavors. As a consumer, be sure to read what is in each one before purchasing it, as many contain dangerous chemicals or compounds. As an example, there was a pre-workout called Jack3d that was banned a few years ago for killing people through cardiac arrest. Just be a wary and responsible consumer, though, and you will be safe and sound while still experiencing the insane gym pump offered by these products.

Havok is a pre-workout made for the purpose of heightened energy and endurance during workouts