Spartacus Workout Plan!

                 4 Weeks / 5 Days per Week

       Gain strength! Get Ripped! Improve Cardio! Lose Weight!

 Week #1

 Day #1

Size, Strength,& power

 Exercise                 Sets/Distance            Reps/Time                Rest (min)

 Squat                              3                              15                            01:30 

Military Press                 3                               15                           01:30

Clap Push-Up                  3                              15                            01:30

Overhead Plate Press     3                              15                            01:30

Plate Front Raise           3                               12                            01:30

Single-Leg Dumbbell Calf Raise 3                  15                            01:30

 Stick Crunch                 3                                20                            01:30

Dumbbell Chop              3                                10                             01:30

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many explosive (clapping) push-ups as possible each set (perform until failure each set as "15" is just the recommended number). 

check out these awe inspiring routines! 

 

Why My Muscles Won’t Grow? Cortisol Stress Hormone Destroy Muscle

                      Why My Muscles Won’t Grow? 

             Cortisol Stress Hormone Destroy Muscle Tissues

There are many reasons why your muscles wont grow or why your muscle growth is retarded. One main culprit for your muscle tissue to in a catabolic and not in an anabolic state is the stress hormone called cortisol. This stress hormone, cortisol, is produced by your body when you are under stressful situations.

Yes, any type of stress, whether they are mental stress, physical stress or just emotional stress will trigger off an increased in the production of cortisol hormones. A high level of cortisol is always a bane for bodybuilders and that in itself, is creating more stress.

When you exercise or especially weightlifting body building exercises, you are placing a tremendous stress on your body. This in turn will cause the cortisol hormone in your body to rise to unacceptable level which may destroy your muscle tissues, bone density and causes weight gain especially abdominal fat. Ohhh…that abdominal fat that would not go away.
This hormone hates your muscles and wants you to grow fat. It takes away protein from the muscles. However to be fair to this hormone, the cortisol hormone has its positive functions.

Cortisol is produced by the adrenal cortex and is commonly known as a stress hormone because the level of cortisol in your body rises sharply when you are under stress. This hormone plays an important role in your bodys metabolic function, itit facilitates cardiovascular function, carbohydrate metabolism and controls inflammation. After all, it is a steroid hormone.
As more cortisol is being produced, your muscle tissue breaks down further since the amino acids from your muscle protein is being converted into glucose for energy. This hormone also blocks new muscle tissues from growing because it interferes in protein synthesis in your muscles.
How to lower cortisol level?                                                

Get enough sleep Let your body recuperate from the days stress and let the body rebuild its wears and tears. A lack of sleep will put your body under further stress and thus increasing cortisol levels.
Avoid stress Take up yoga, read a book, take a break from whatever you are doing. Learn meditation and breathing techniques to reduce everyday stress. Take a week or so break from your exercise routine after 6-8 weeks of regular training. As your body learns how to relax, the level of cortisol hormone will fall correspondingly.

Do not over train Over training is a common issue amongst athletes of all types. This is especially so in bodybuilding and weight lifting. You are already damaging your muscles when you lift weights, dont let cortisol hormones rob your muscles of the much needed proteins and preventing muscle repair and growth.
Once your body and mind is free from stress, your cortisol production will be at a healthy level and you will once again see your muscles growing, provided that you are doing other things that are conducive to getting your muscles to grow.

Six Pack Abs? Abdominal Exercise Equipment

Six Pack Rage says
convincing infomercials that we see a lot. There are numerous abdominal exercise equipment in the market nowadays like abdominal belts, abs-rockers, abs-lounges and many more.

When choosing for the correct equipment you would need to consider some things first. You should not be deceived into buying fancy equipment which you do not really need. You can do some research about abdominal exercise machines and workout equipment before you buy them. The selected equipment must be easy to move and easily detachable.

with the newly purchased machine, consult with a doctor first regarding injuries and medical conditions. Make sure to follow the manufacturers instructions for maintaining the machine. All said and done, the bottom line is any piece of exercise equipment is a good choice if one uses it.

So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed or made from weak, undependable materials; some can even be dangerous to use. Strained or torn abdominal muscles are incredibly painful, and can put you on the shelf for a long time. Buying poorly designed abdominal exercise equipment is a risk you dont have to take.

There are steps to ensure that you are choosing the correct abdominal equipment for you:

(1) Choose the equipment based on how much space you have and how intensely you plan on working out. If you live on a small apartment, you may wish to opt for smaller devices.

(2) Make sure to adjust your abdominal equipment so that you are comfortable throughout your exercise. Lay your towel where you can easily get it to absorb your sweat.

(3) When picking up or using weight, make sure that it is not too heavy or it will injure you and will make you fall.

(4) You can interlock your feet, ankles, or knees in the abdominal equipment you are using. This would give you added support and stability while working out.

(5) Begin by inhaling , tightening your abdomen back toward your spine and then raising your neck and head a few inches off the ground. Exhale as you roll up. Support your head with your hands so you dont strain your neck.

Some great pieces for your workout include:

(1) Stability Ball (Exercise Ball)

The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.

(2) Medicine Ball

The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout

  ( 3) ankle weights    
Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.

(4) Cables or Resistance Tubes

Here is another way you can add resistance to your abdominal muscles to break through strength. You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.

There are number of equipment in the market that you can use to get yourself six pack abs. Your just have to choose the correct one and the one that suits your needs the best.

8 Proven Strategies For Maximum Muscle Gains

Six Pack Rage says

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If youre an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

8) Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

Can you Build Muscle At Home?

Six Pack Rage says
We receive alot of question's from our warriors who ask  can they build muscle at home, or will they have to join a gym to achieve good results. Because bodybuilders train at gyms, there is a belief that joining one is the only way for muscle gains, but its untrue, in our own case, we have achieved far more benefits from weight training at home (between 50,60 lbs of muscle gained, naturally) than we could have hoped for by joining a gym .
We hate waiting for or sharing machines, as when we lift weights, our minds are set on one goal, which is to generate the greatest possible intensity for each of our weight lifting sets. Someone asking to share a machine with us, or needing to wait in line for weight lifting equipment to become available would be a great distraction for us, reducing our ability to put in a maximum workout effort. This alone was an important enough reason for us to buy equipment for our home, so that we can dictate our own pace with each set and put maximum mental focus to our workouts.

Three Types of Physiques-Which One Do You Want?

Scientifically speaking there are three main types of physiques: Ectomorph, Mesomorph, and Endomorph. What type are you? Which is the best?
click image!

$20 off any order of $300 or more

The other day at my gym, all the guys were asking the fitness trainer about what type of workout program and diet they should follow to build up the physique of their dreams, when I asked them what kind of physique did they long

for, the answers were unexpectedly varied around a quarter of them wanted a lean and mean body for modeling. Around Half of them (as usual) wanted a macho but lean physique, these were the ones who wanted to wind up a built like Arnold, last and yes the least about 20% of them wanted a bulky physique for wrestling, I never wondered there could be such variations .I wrote this article to help you in building the body that you 'specifically' want. So guys now you need to be in a fit of fitness mania!


Scientifically speaking there are three main types of physiques.

1) Ectomorphic Physique- In this kind, the person sports a lean and thin look. This is the kind of physiques just fit for fitness freaks walking down the ramp. I don't recommend this if you plan to do bodybuilding competitions. But if you are just doing it for a hobby, you can sure try this. I know mesomorphic physiques still remain the favorite of many gym rats but if you really wanna build a body of that kind then this is the way to do it.
Use light weights and do somewhat higher repetitions, 5 sets of 18 repetitions will just be fine. You don't need to use pyramid training system while building this kind of physique nor do you need HIT but you still need mental concentration in your workout for results, as for supplements you can have a protein shake but you can leave out creatine for sure!

Having a low resting time along with cardio vascular exercises will get you going fine.

2) Mesomorphic physique!- This kind is considered the best. All the bodybuilders around you, have (or are building) this kind of physique. This is scientifically and 'competitionely' considered the best physique. This is for the machoistic guys, this is for the budding Arnolds and Ronnies . I bet you want this kind!

For this you need to really train to muscular failure, Pyramiding and HIT also work best for this. The pyramided training system implies adding weight and reducing the number of repetitions on each successive set of a particular exercise. HIT or High intensity training means to keep your workouts intense and short in time.

For this physique your weights should be moderate, start with a warm-up set, after that for each exercise in the beginning do a set of 12 repetitions, in the next set use a heavier weight to do 10 repetitions and so on until the 4th set. Train to muscular failure in all the sets. Doing all muscle groups once a week will be good, Abs are muscles you can do every alternate day. Have a moderate resting time and workout for about 60 mins. Exercise 4 times a week. Do cardio on non training days.

For diet you should eat six small meals a day. An hour before the workout consume a protein shake and sometime after the workout have a good protein and carb meal! Supplement wise I don't really bother with them because I haven't reached my plateau but if you have, you can safely do all supplements except the testosterone ones.

Endomorphic Physique- This is undoubtedly one of the most hated physiques for a bodybuilder and one of the most popular physiques for a wrestler! If you concentrate on looking good just don't touch the training system given below. But if wanna gain strength for wrestling you can try this.

There is a very simple buzz line for this-
Lift like the Big Show, eat like Yokozuna and sleep like me :).

Jokes Apart, do this-
a) Lift very heavy weights for short reps (around 4-6) and rest for 2 minutes.
b) Pyramid on all your sets. Your workout time should be around 50 mins, train 3 times week and avoid cardio
c) As for nutrition eat a high carb and protein meal, eat at least 7 times a day for results.
Okay guys so these were the different types of bodies, my advice would be to aim for the macho physique but in the end it is all your choice isn't it?
 Three Types Of Physiques: Which One Do You Want?
CLICK IMAGE!

THE TOP TEN MUSCLE'S WOMEN LIKE!

6-Pack Abs 

You could have biceps the size of bowling balls, but if you've got the beginnings of a gut, any discriminating woman will think twice before considering you boyfriend material. Their fear: A little excess midriff meat now means one fat, sloppy bastard in 10 years.

Powerful Forearms

Women see strong forearms and think you can do everything: Fend off a mugger, build a house, and maintain a dexterous touch long enough to leave them extremely satisfied. So roll up those sleeves, and let 'em have a look.

A Nice Butt

Women check out your butt because it's a clue to your worthiness as a physical specimen. If you're in great shape, it carries high. Otherwise, your rear end droops like a sack of old potatoes. Old, hairy potatoes.

A Broad Back

A wide back is essential for a V-shaped torso, and women's attraction to it is ancestral. "When it was important that our mates protect us from woolly mammoths on the plains, we looked for a gene pool that could provide us with protection," says Pega Ren, Ed.D., a sexologist in British Columbia.

Sculpted Shoulders

"The shoulder muscles are really the muscles of love and war," says Nancy Etcoff, Ph.D., author of Survival of the Prettiest. They also make the whole look when combined with a broad back. Strong shoulders literally sweep women off their feet.

Rock-Hard Calves

"Women want an overall sense of strength and fitness," says Etcoff. "If a man looks as if he can lift something but can't run, it looks disproportionate."

A Big Chest

"Women treasure your chest as much as you do theirs," says Emily Dubberley, a sex expert based in the UK. "Touching, kissing, and licking a man's chest is undoubtedly a turn-on for most women."

Large Biceps

In a poll of Cosmopolitan readers, 1 out of 5 women confessed that nice biceps on a man makes them "absolutely melt."

Strong Hamstrings

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Many women prefer being on top because it lets them lean forward to rub against your pubic bone. Having well-conditioned hamstrings and glutes makes it easier to meet her halfway for more pleasure.

STRONG HAMSTRINGS

Many women prefer being on top because it lets them lean forward to rub against your pubic bone. Having well-conditioned hamstrings and glutes makes it easier to meet her halfway for more pleasure. Need more ways to melt fat and chisel hard muscle? The Fat-Burning Firestorm can guide you to the perfect body.

http://www.menshealth.com

***TOP BODYBUILDING TIPS***

What is the best method to pack on muscle mass? Begin by working out 2-4 days per week. Try to keep repetition range to about 4-12, and rest time between sets should be approximately 2-3 minutes. The best way to build lean muscle mass while burning fat is to perform cardio, either before or after a workout. It is best to do cardio first thing in the morning on an empty stomach, although it may be inconvenient.

The steps outlined below are easy, and they will help you pack on quality muscle fast.

1. Eat more often. As a bodybuilder, you require more grub than the average Joe. So think five, six or even seven small meals per day. It might sound like lots of calories, but that is precisely what you could do with at the moment. Don't go crazy eating everything and anything in sight. You'll just gain a bunch of soft, useless fat instead of muscle if you eat too much junk food.

A good rule of thumb is if man made it, then don't eat it. If that isn't enough information for you, then check with a qualified nutritionist, or do free research online. Make sure any professional you pay is properly credentialed. If you do the research yourself, don't believe what you find if that site is clearly more interested in your cash than in your physical condition.

Here are some tips that you should find useful:
• Take multivitamins daily

• Never go hungry – eat every 2½ to 3 hours
• Make an effort to eat two meals prior to working out – training on an empty stomach is not a good idea as it can cause side effects such as dizziness and does not lead to as much fat loss as eating breakfast and a mid-morning meal before working out does.
• Always eat breakfast – or else you will bring your metabolism down which will lead to you storing more body fat.
• Become familiar with Glycemic Index of foods.
• Add 3-5 grams of cinnamon to meals as it helps process insulin better, and add lemon juice or vinegar to foods to reduce their Glycemic Index.
• Eat fewer carbohydrates overall and more protein and fat.
• Eat as much raw fruit and vegetables as possible. Be careful not to overcook vegetables, as you will kill vital enzymes that are needed for digestion and lower their nutritional value by destroying vitamins and minerals.
• Eat fresh fruits, but no more than 1-3 portions a day, as excessive fructose turns to body fat if not burned off. Avoid tropical fruits, as they are high on the Glycemic Index.
• Include sources of protein with all meals as it helps with digestion and increases metabolic rate to keep body fat levels low. Rotate protein sources, as you will become allergic if you use the same sources all the time.
• Take fish oils with every meal. This can result in 3-6 pounds of weight loss in a month, as they increase the utilization of fat stores and decrease fat storage.

2. Supplement with the big three: Glutamine, Creatine and BCAA. Glutamine is known as the immunity amino.Creatine is linked with added power and the capacity to create more adenisone triphosphate (ATP) – the chemical energy resource for training and growth. Branched chain amino acids act as a useful energy source when glycogen stores are low.

Another very important supplement is water: at least one gallon or 0.6 to 0.7 ounces per pound of bodyweight per day while training. To make sure you drink enough water, every day fill a one-gallon milk jug and put it in the fridge. Pour yourself some whenever you want water, and at the end of the day, if the milk jug is empty you'll know you have hydrated yourself throughout the day.

3. Work out hard. Intensity is the element that creates muscle. Use a weight that you can really lift to pump out some good, clean reps with strict form. Get your spotter to assist you with some additional reps. Have your spotter spot you until he/she gets tired, if you can get used to the "Pain of the Growth Zone." The intensity of this type of training is tremendous!

Want to get huge? You will have to use high intensity techniques built into your weight lifting routine. In order to generate quality muscle growth you need to damage the muscle to a certain extent for it to respond, repair and grow. You definitely won't build large muscles by using light weights and high repetitions. Lift hard and heavy. Only very heavy weights damage the muscle adequately for growth.

4. Rest. A muscle will not need to be worked more than once a week if done well and intensely. You may actually get fewer results if you train a muscle group directly more than once a week. Muscles need rest and recovery time in order to grow and get stronger. They will not get the required rest if you are training them all the time.

When a muscle cell is stressed intensely it causes damage to its internal elements, protein filaments shatter and glycogen storage chains break down rapidly. When the stress stops the cell has the time to recuperate, replace and fix the cell back to the pre-stressed state. After this recovery the cell will overcompensate for its stress by adding more elements to its structures, more protein filaments, glycogen stores and increased enzymes for energy production.

In addition to packing on muscle, strength training strengthens and conditions the musculoskeletal system, improving muscle tone and endurance. These improvements have a great influence on our physical performance, metabolic efficiency, physical appearance and risk of injury. Research shows that unless we strength train often, we will lose more than one half-pound of muscle every year of our lives after age 25.

***How to Do a 6 Pack Abs Workout***

                                   How to Do a 6 Pack Abs Workout

http://www.wikihow.com

Completing 8 weeks of The 6-Pack Ab 5-Day Exercise Program will maximize your fat loss and muscle tone for excellent abs. Since you can’t show off muscle that’s hidden beneath fat, your first step is to do cardio. Your next step is to tone your body while you build muscle in your core. To do a 6-pack ab workout, follow these instrucions

1

Day 1: Perform 30 minutes of rowing, 25 side crunches, and 15 upward-facing hip flexes. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals.

• If your abs or hips get tired or tight easily, work out each side in small groups of repetitions, working up to your target number of 15 or 25 per side.
• Men should perform an additional set of 10 repetitions on each side if they have the energy.

Day 2: Perform 30 minutes on the elliptical, and alternate 10 minutes of the corkscrew Pilates move with 10 minutes of the jackknife Pilates move. Pilates routines force you to focus on muscle control and slow, deliberate movements that build strong, lean muscle.

• Both the corkscrew and the jackknife work stabilizer muscles in your abs and back, which will help tone your abs and strengthen your back, preventing injury and improving posture.
• Go through the moves slowly and carefully until you are comfortable with the positions and motions; then increase speed slightly, focus on tightening your abs and back muscles with each movement, and increase repetitions. Take care to avoid injuring your neck, back, or shoulders
• .Day 3: Perform 30 minutes of running, and follow with 40 exercise ball reverse crunchesand 40 leg lifts. These abdominal exercises will work your core and your lower abs as well as your lower back. Alternate exercises in groups of 10 without stopping until all 40 repetitions are complete.
  
  
  
  
  • Men should add an additional 10 to 20 repetitions if possible, provided they can maintain proper form and control.
  • Don’t rush through these; the point is to exert your muscles to control the movements.
  • 4
    Day 4: Perform 30 minutes on a stationary bike, and then 2 sets of 12 scissor twists with an exercise ball, and finish with 3 sets of 15 sit-ups. If you feel physically able to perform additional sit-ups, place your hands behind your head and bring each elbow to the opposite knee with each sit-up to work side abdominal muscles in addition to your central abs, and perform another 1 to 2 sets of 15 sit-ups like these.
    
    
    

    5

    Day 5: Run 30 minutes on a treadmill and then follow that with 20 Pilates boomerang moves, and 3 minutes of Pilates “hundred” moves. Like many Pilates exercises, these moves work multiple muscle groups at once, strengthening your entire core and improving your muscular control. Perform an additional set of 10 boomerangs and another minute of “hundreds” if you can take it.

    Days 6 and 7: Rest your body. Take 1 to 2 days of rest each week from cardio routines and 2 days of rest from exercises that target your abdominal muscles, preferably spacing your rest days throughout the week to give your muscles time to recover and repair themselves. Overworking your muscles can lead to injury. Do not attempt to perform abdominal workouts every day. Adequate sleep is also required for effective and safe exercise routines. When exercising, you actually break down muscle, and if you give them the proper time to heal and refuel (by following The 6 Pack Ab Diet), they will grow back stronger than before. Aim for 7 to 8 hours of sleep if you are an adult and 8 to 10 hours per night if you are a teenager.
    

    
    

BODYBUILDING GREAT RON COLEMAN

         SIX PACK RAGE WARRIOR
                   RON COLEMAN

MI40 – Ben Pakulski Honest Review!

            [
article from dreambodysixpack]
Ben Pakulsk is new to the world of fitness products and I’ll admit that until his first,M140 was recommended on Vince Delmonte’s website I’d never heard of him. If you haven’t either then all you really need to know is that he’s a professional bodybuilder hoping to win the 2012 Mr Olympia and his website states you can, “Discover how you can immediately double your muscle gains, remodel any ‘weak’ body part, smash every plateau, all while revealing abs at the same time”.

Sound like why we’re here so I downloaded the MI40 ebooks and videos and got stuck in. The basic product consists of…

MASS Intelligence Training Manual

MASS Consumption Nutrition Manual

MASS Instruction Workout Videos

Mass Proportions Exercise Execution Guide

MASS Prescription Printable Workout Sheets

MASS Pursuit Calendar

MASS Supplement Stack Protocol

Size Secrets Audio Interrogation

I started with the main MI40 ebook, called MASS Intelligence Training Manual, which proves that at just 33 pages a book doesn't need to be long to be good. The first half of it is all about what a lot of people do wrong when they train, of which I was guilty of at least one, while the second half quickly and simply explains what to do about it.

The first thing Ben reveals is what the 40 in MI40 is all about:

40 days

40-seconds sets

40-second rest periods

40 exercises

Followed by the 4 variables that are to become the focus of every rep of every exercise:

Time Under Tension

Neurological Overload Sets (NOS)

Optimizing Range Of Motion

Increasing Muscular Torque

Ben then does an excellent job of explaining not only what all of this means but why this is the case, by which point I’ve already learned a lot and more than got my money’s worth.

MASS Consumption Training Manual – As you’ve probably heard before, and as I’ve often said on this site, your diet is just as if not more important than your workout. This is nicely demonstrated by the MI40 nutrition ebook having a lot more pages than the main manual.

“No gimmicks. No fads.” I couldn’t have said it better myself.

We are than introduced to the three-phase nutrition (3-PN) system, which is intended to simplify building muscle and losing fat.

Phase 1 is aimed at getting the most out of your hard work by consuming the right nutrients during training sessions.

Phase 2 is focussed on pre- and post-workout (1-3 hours) nutrition.

Phase 3, as you might have already guessed, is the rest of the time that isn’t based around your workout.

This is followed by an explanation of how growth hormone, cortisol, cortisol blockers, serotonin, and testosterone all play a part in training and how they will be manipulated to our advantage.

Now this is where things get a little complicated. In order that we get the most from the MI40 workouts we have to calculate what we’re going to consume during the 3 phases, based on things like body weight, body fat, body type. This wasn’t easy. For me at least. But it only has to be done once and I eventually got my 3-PN dealt with and moved on to meal schedules and what proportion of protein, carbohydrates and fats I would be having. This I’ve done many times before, but even so it was nicely laid out and simply explained.

The next MI40 lessons are on sources of carbohydrates, sources of proteins, and sources of fats, which although I’ve done previously did contain a few new things of information I didn’t already know.

Although the 3-PN system felt like a lot of work, it was precisely because of this that the ebook was definitely worth the read. Personally it was the MASS Instruction Workout Videos that I was most looking forward to, and that’s what I looked at next.

MASS Instruction Workout Videos – The MI40 videos are split into separate body parts: Back, Biceps, Chest, Deltoids, Hamstrings, Legs, Triceps, and Abs, and are several hours long in total. Ben demonstrates the MI40 technique by coaching male and female professional fitness models and even a guest appearance from pro bodybuilder and professional wrestler Rob Terry.

As someone who is a bit of an exercise and technique junkie this was my favourite part of the whole product. If I learn one thing from anything I read or watch I consider it worthwhile, but I was getting so much I gave up making notes early on because I knew I’d have to watch all the videos several times to get all the information. Definitely 10 out of 10 and worth the money just for this.

MASS Proportions Exercise Execution Guide

As if the videos weren’t enough, MI40 also comes with an exercise guide ebook with notes on correct technique for every exercise in the entire workout. Printable so you can take them to the gym, which is useful if you’re new to weight training.

MASS Prescription Printable Workout Sheets

The workout sheets are also printable and show the reps, sets and order of exercises, along with a few extra tips.

MASS Pursuit Calendar

As the name suggests, MI40 comes with a calendar showing exactly which workout you will be doing on which day. This might seem a bit unnecessary at first, but not only will it help you keep track of what you’re doing, it’s also a good motivational tool. Put this on the door of your refrigerator and skipping your workout for a cold beer becomes that little bit harder.

MASS Supplement Stack Protocol

If you like your supplements, then this is for you. Detailing pre- and post-workout stacks, how to alkalinise your body, and a list of the bare essentials Ben recommends. Personally I’m not a big fan of supplements but that’s not to say there’s anything wrong with them, so if you are you’ll love this.

So What’s The Verdict?

Overall I really like MI40 and learnt a lot. The ebooks are nice and short and contain everything you need to know about the thinking behind the workout without any padding, which makes a nice change. As I’ve already said, my favourite part is the workout videos. Unlike many bodybuilders Ben Pakulski is articulate and does an excellent job of explaining exactly why we’re doing what we’re doing.

I tried the MI40 workout myself for 40 days but I was a big fan after just the first week. By training this way the weights you lift are lighter, meaning a lot less stress on the joints, but the results are just as good if not better than what I’d had before. This will be a regular part of my training regime from now on.

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