Saturday, January 26, 2019

Try This Kick-Ass Training Regimen for Maximizing Muscle Gains

So what's the best training method for maximizing muscle strength? Ask a hundred different trainers and you'll get a hundred different answers.

Indeed, the advice we get when it comes to strength training is no more clear-cut than the IRS tax code. Fortunately, we have researchers like Professor Mark Peterson at Arizona State University to help us sort it all out.

Recently, Professor Peterson carried out a comprehensive review of 37 strength-training studies performed on competitive athletes at the collegiate or professional level in an effort to pinpoint the training method that seems to produce the best gains in muscle strength. After review the data and crunching the numbers, Professor Peterson found that the maximal strength gains are elicited among athletes who:
  • Train at a mean intensity of 85 percent of one-repetition maximum
  • Train each body part 2 days per week
  • Train at a mean volume of 8 sets per muscle group 
What This Means to You:

According to this research, if you want to maximize gains in muscle strength, you should be training heavy, training often and training with a high degree of volume. Along these lines, a sample chest workout for someone with a maximum bench press of 265 pounds might look like this:

Monday
  • Barbell bench presses: 5 sets of 5 reps with 225 pounds
  • Incline presses: 3 sets of 8 reps with 205 pounds
Thursday
  • Dumbbell bench presses: 5 sets of 5 reps with 100-pound dumbbells
  • Dumbbell flyes: 3 sets of 8 reps with 50-pound dumbbells
Note: Rest 1 minute between sets. Try to increase the weight a little each week. 

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Fight Fat AND Build Muscle with Fish Oil

Earlier studies have shown that supplementing the diet with generous amounts of fish oil (which is rich in omega-3 fatty acids) decreases bodyfat deposition. However, it hasn’t always been clear whether fish oil works its magic by actually stimulating fat burning or by simply decreasing food intake. (Fish oil often does cause people to eat less.)

Recently, scientists from the Division of Nutritional Sciences at the University of Texas and from the Baylor School of Medicine set out to determine if fish oil reduces fat deposition independent of food intake.

Although the study wasn’t carried out on humans, laboratory animals often react very similar to humans when it comes to treatment with various nutrients and even exercise. And the findings may well come as good news to humans.
According to the researchers, it seems fish oil partitions fuel substrates away from fat storage and toward lean muscle growth. So indeed, it appears fish oil helps decrease body fat by mechanisms independent of food intake.

The best sources of fish oils are high-fat (10 percent to 15 percent) cold-water fish like salmon, sardines, mackerel, and trout.

fishoilcapsules_fishstrips

Dr. Udo Erasmus, one of the world’s foremost experts on dietary fats and author of the book Fats that Heal, Fats that Kill, recommends people consume fresh cold-water fish, at least, every two weeks to maintain beneficial effects, since the oils from the fish take about two to three weeks to be completely metabolized in our body after being consumed.

Of course, if you can’t stand fish, there are a number of dietary fish oil supplements you can take that will also get the job done.

Beyond upping your fish oil consumption, here’s another trick to really ramp up your fat-loss efforts: Recent laboratory analysis from the University of Toronto have recently identified what could be called “The World’s Most Powerful Fat Burner.”

Specifically, these tests have shown a rare white tea grown in the Nandi Highlands of Kenya’s Great Rift Valley possesses a mind-blowing 25 times the fat-burning polyphenols of regular green tea and over DOUBLE that of high-potency green tea matcha.

polyphenols-tea 

So what exactly is this tea? It’s a high-grade, organic white matcha grown at an altitude of 6,500 feet above sea level under the bright sun of Kenya’s majestic Great Rift Valley — allowing the leaves to soak in extraordinarily high levels of antioxidants and fat-burning polyphenols.

This tea — called Kenya Rift Valley Reserve White Matcha™ — is NOT sold in stores and is licensed and sold to consumers exclusively through the website KenyaMatcha.com. Click here to learn more – and readers who want to give it a “test drive” can get FREE 2-Day Priority Shipping on their order for the next 24 hours by using Promo Code: KENYA