DON'T Worry About How Much Weight Is on the Bar

DON’T Worry About How Much Weight Is On The Bar What I’m about to reveal may seem simple, but it’s brutally effective for building slabs of new muscle. Yet almost no one is using it because of two things… It requires you to drastically reduce the amount of time between sets during the workout and… it hurts! The method I’m talking about is called Max-Density. And if you truly want to grow, you’re going to have to get over your ego and “man up.” Too many guys want to build their muscles but train with their ego. Using proper hypertrophy training means LESS REST and MORE WORK; the exact opposite of what most meatheads are doing when they’re chatting about some chick’s Instagram photos and resting five minutes between slinging weights with everything OTHER than the muscle they’re trying to work. Quite simply, Max-Density requires you to do the same “volume” of work — sets and reps — in a fraction of the time. Bottom line… MORE work, LESS time. THAT is how adaptations happen. NOT trying to add an extra ¼ rep to your full body bicep curls. How does it build more muscle? First of all, you’re not leaving your muscles adequate time to recover. That means your body will figure out a way to recruit MORE motor neurons and muscle fibers to get the job done. You’re also making sure all those potentially anabolic signalling hormones stick around and accumulate in the muscle as opposed to letting them flow out after each set. Turns out many muscle fibers stay dormant because you never give them a good reason to wake up! Recruiting new “dormant” muscle fibers means exploding new growth of your slow-to-grow muscles -- 30-40% NEW GROWTH. Next, density training massively improves your muscular endurance and cardiovascular conditioning. That means fantastic pumps, and that kind of “cell swelling” is directly correlated with a growth stimulus that is now known to drive muscle building. Improved conditioning and metabolic stress of high density training means your muscles will become superstars at the efficient use of nutrients (aka insulin sensitivity). In other words, they will gobble up everything you stuff in your face, which means more muscle and zero-to-no fat storage. In fact, this type of training drives up mitochondrial function and often forces your muscles to tap into your fat stores to fuel recovery in the hours and days after each density-style workout. That means you lose fat while building brand new muscle mass!

Using the same Sets & Reps.....STOP

Unless you want to keep getting the same mediocre results, you’re going to have to get out of your comfort zone and switch things up. And one of the fastest ways to ignite massive new growth is to change up the total amount of WORK that you are doing in a workout — Volume. Now, before you start screaming about some lame-ass excuse like overtraining, let me tell you that 99.9% of the guys I’ve worked with aren’t anywhere NEAR the workload that could push them into a state of overtraining, and knowing exactly how long to subject your body to this type of training before you back off is what a great trainer is for. Strategic high volume phases push the boundaries of something called “overreaching,” which is akin to pushing well beyond where you’ve been in the past, before backing off and allowing your body to adapt and grow in response to this new stimulus. Strategically increasing your volume — your total number of sets per day, week, or month — at the right time, and in the right way, is actually one of the fastest ways to create a new growth stimulus. However, doing this wrong can spell disaster. Trying to get strong, building muscle, or losing fat, all have VERY different set and rep requirements. If you start playing with volume before you have a crystal clear goal — your ability to know what biofeedback to look for becomes skewed — you are setting yourself up for stalled progress. And with poor progress comes the vicious cycle of loss of motivation. Sign up with BNR Fitness for 2015 and get proper results!! ONE BODY,ONE LIFETIME, ONE CHANCE

Refresh Your Workout 5 ways!!

Has your exercise routine gotten stale? Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you're skipping the gym altogether. While it's common knowledge that the most effective exercise routines aren't routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster. In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results… Refresh #1: Circuit Training The days of doing single sets of each exercise are over, now it's all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time. Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session. Refresh #2: Go Heavier Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity. Always use a spotter when using a heavier weight than you're used to. Refresh #3: One Side at a Time Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you're able. Have you tried single legged squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You'll be surprised how sore you feel the next day! Refresh #4: Pump Up Music Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice. Make your playlist long enough to cover your entire workout time. It's great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat! Refresh #5: Know Yourself Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You'll spend the workout pushing yourself to new heights. Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in. Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don't try to go at it alone. Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You'll be happier with your results and you'll be more likely to stick with it for a longer period of time. Use these quick and effective workout refreshers in your routine to instantly see improved results. Don't forget to change things up often, and to always keep your muscles guessing. If designing and redesigning your workouts doesn't sound like something you want to spend time figuring out, don't sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places. And you'll never get bored or do the same routine twice when you're working out with me! Call or email me today to get started on a fat loss program that really works. Bnrfitness@mail.com