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Eating Junk Food To Increase Calories


There is a reason why it is called junk. The calories are of the lowest quality and filled with fat and sugar. High-fat foods tend to blunt your appetite for hours and you stop eating on schedule and fail to keep a steady flow of aminos heading into your muscles. In order to maximise absorption for optimal mass gain, you need to eat smaller and more frequent meals of quality calories. Five thousand calories in one sitting does not equal 5,000 calories spread throughout the day.

Never eat too much junk food when trying to add muscle mass, because extra fat will be gained. Some junk foods is allowable once a week, but remember “You are what you eat”. So eat healthy, nutritious, low-fat bodybuilding foods.


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Quad Routine


Quadricep Anatomy

This is a legs routine, designed to build new size, strength and detail into your quads.

Leg Extension – 4 sets, 30, 25, 20, 15 reps superset with
Bodyweight Walking Lunges – 4 sets, 24 steps

Leg Press – 4 sets, 20, 12, 10, 8 reps superset with
Bodyweight Sissy Squat – 4 sets, 15 reps

Hack Squat – 4 sets, 15 reps superset with
Bodyweight Squat – 4 sets, 20 reps

Make sure when doing bodyweight squats take them to parallel then come to a point just short of full lockout to keep constant tension in the quads.

Rest 1-2 minutes after each superset grouping.


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Is it important to incorporate a big mass builder for hamstrings, like romanian deadlifts into my workout, or are leg curls enough?


I think it is a good idea to add one of those mass builders in there. For one, with the romanian deadlift the hamstrings get worked from the hips, not the knees. This means you are working them completely in a different manner than with leg curl movements, even though both target the hamstrings. It helps with shaping the hamstrings and your glute-ham tie-in as well. I don’t think RDLs add too much mass to the bodypart it gives the illusion, which is important in bodybuilding. Sometimes the tape measure does not matter. It is all about the appearance.


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Squats – King Of All Lower-Body Lifts?


Everyone says that the squat is the king of all lower-body lifts. Even people who do not squat say that. Do you agree?

I believe that if you squat correctly, yes you can build some good size. That being said, I think leg pressing is the key to greater leg size. With that exercise, you can lock yourself into a machine, not worry about balancing the weight and just focus on pressing the weight up and down. When you squat, you are using your hips, quads and lower back, and you have to concentrate so much because it is a tough exercise. In leg pressing, if you keep your back flat and your butt close to the machine you can train as heavy as you like without the worry of balancing the weight. So for me, the leg press is the big daddy of all lower-body exercises.


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Static King


One of the best ways to improve your strength is by moving nothing at all.

If your goal is strength, putting a zero-movement strategy into your repertoire could be exactly what you need.

By way a review, a static contraction, also known as an isometric, is one which the muscular force equals the external resistance, producing no movement whatsoever. For example, you loaded up the barbell on the bench press with much more than your 1RM (one rep max) and began pressing against it with all your might, you would have a static contraction. Even if the bar didn’t budge, despite the lack of movement a ton of muscular activity would be going on inside the muscle.

Research confirms you can produce more force and strength statically than you can during positive contractions. How can this benefit you in terms of strength? You need to look no further than your nearest sticking point. A static-training plan can help you blast past those sticking points that usually act as roadblocks. The good news is that you can apply the technique to just about any exercise from the squats to overhead press even to bicep curls. Be warned, though: it is more difficult than it looks. Applying continual maximal effort without movement is brutal and effective.

Be Specific
One key factor to keep in mind is that, although strength increases are associated with static training, they are angle specific. When you train statically at a particular angle, you gain strength and size only at that angle. Take for instance the overhead press. If you worked statically at one particular point along the path of the ROM, you would gain strength there and nowhere else. The gain in strength is not necessarily distributed along the entire range of motion. For this reason, you need to apply static training at various places.

The Weak Link
So where do you start? Go straight to the weakest point of your range of motion, which is near the bottom of most exercises. If you are working on the bench press, set the safety bars to the sticking point and load up the bar. Forget about it being your “weakest point” and be sure to load more weight than you could normally move so that you are certain to have absolutely no movement. If you are working out at peak gym hours or you do not feel comfortable putting that much weight on the bar, you can work with and empty bar, but from underneath the safeties. Simply press the bar up into the safeties as hard as possible.

A couple of items to note: On your pressing movements be very careful not al allow your hands to slip. Using chalk during static training is a good idea, because if your hands slip, your wrists can sustain severe injury, second, for the pulling movements throw on some pulling straps to make sure your pulls are not hindered by your grip strength. If you do not wear straps, use chalk instead.

Adding a static day a couple of times a month into your routine across all bodyparts will help trigger serious strength gains. The better able you are to blast through sticking points, the more weight you will ultimately move during standard weight training sessions.