New Articles – Bodyweight training for Mass Gains

15 09 2008

I’ve just updated www.wg-fit.com with three new articles from one of the most innovative trainers I’ve come across, Nick Nilsson.

While all three articles offer great info, it was the one he wrote titled Time/Volume training for mass. He talks about turning normal “calisthenic” bodyweight exercises into mass building exercises.

Now as a trainer and martial arts instructor I’m often asked about training, strength and fitness and one question that comes up regularly is “How can I train effectively at home?”

The answer of course is bodyweight. However, after a time your own bodyweight won’t be enough to get a good mass building workout. That is, until now!

Get over to www.wg-fit.com/Articles/timevolumetrainingformass.htm for details of how to use the ultimate home gym (your own body) to add inches of muscle to your frame.

Enjoy

Wild Geese
www.wg-fit.com
http://www.wildgeesema.com
every cause but our own





Training with 7 Times World Kettlebell Chamo, Vasily Ginko

13 06 2008

This is a pic of me with the 7 times World Kettlebell Lifting Champion Vasily Ginko.

And I have to tell you he’s a real gentleman, if i was as big and powerful as this lad, I’d be a bad bugger!!

Joking aside, this lad is the real deal, I thought I knew my way around a kettlebell, but was shown a whole new world over the course of the weekend.

Vasily showed us the competition lifts, building them up in layers of detail, far more than you’ll get in any book or youtube footage, various juggling techniques and a whole range of supplemental exercises for strength, power, power endurance and stamina.

As an unexpected bonus we were all (I think there were 7 of us) given a manual to back up all the info given.

The weekend was also the kick off for the All Ireland Kettlebell Lifting Federation (AIKLF) which is affiliated to the International Union of Kettlebell lifters (check out www.giri-iukl.com). The AIKLF is hoping to field a team in the 2009 amature games held in Latvia, while the IUKL is campaigning to have the sport entered into the Olympics.

It seem kettlebells are much more than the “fad” so many of it’s detractors are calling it.

I hope to have a full report on www.WG-Fit.com when I get the rest of the photo’s in from the rest of the gang.

A big thanks to Vasily and to Jason King for organising the event.

All the Best

Dave

Wild Geese
any cause but our own
www.WildGeeseMA.com
www.WG-Fit.com





More Effective Muscle Building Workouts

3 04 2008

By Jason Ferrugia
www.musclegainingsecrets.com

Why is it that almost all of the muscle building workouts you read about advocate body-part splits? Monday is chest day, Tuesday is back, Thursday is legs and Friday is arms…or something like that, I guess.

Why does everyone just do what everyone else is doing and follow the herd like a bunch of sheep without stopping to ever consider why?

You need to understand that most forms of muscle building workouts have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s, sensible muscle building workouts started becoming less and less prevalent with the rapidly growing usage of anabolic steroids.

In the days of old, men like Steve Reeves and Paul Anderson trained with far more reasonable, lower volume programs. Unfortunately these smarter muscle building workouts started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, body-part splits were the widely accepted way for everyone to train for size and strength.

These types of muscle building workouts are not based on deductive reasoning but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed for hypertrophy gains.” Says who? I can tell you for a fact that the University of Chicago isn’t wasting time examining the effects of Jay Cutler’s marathon workouts. There are no studies saying that you need 8-12 sets per body-part to grow. In fact there are studies that show the opposite; that one set is just as effective as three.

The proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that the level of GH increase is not enough to make any difference at all. In fact, almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion from training is so minimal that it is not enough to make the slightest difference whatsoever.

For the drug free lifter who does not possess muscle building genetics quite up to par with the current Mr. Olypia, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically enhances your recovery time between workouts. If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once. Now instead of 52 muscle building workouts per year for each bodypart, you can now do 104. In fact, if your volume is kept low you can even get away with training bodyparts three times a week in certain situations. Now, which do you think will be more effective; 156 muscle building workouts per year or 52?

To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower. There is no need to hit four sets of incline presses, flat bench presses and decline presses for your chest workout. Doing that is a form of neuroses; you think that you need to hit every angle and do and endless amount of sets to stimulate every last muscle fiber, but this is simply not the case.

The reason these types of muscle building workouts remain popular is because nobody wants to be told that they are wrong. Admitting your mistakes is something many people can’t do. It is why when something radically different is proposed, the high volume proponents get upset and offended. Nobody likes to have their ego bruised so they keep on doing and promoting the same old high volume workouts that they always have.

That’s fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get better results in a fraction of the time with short, highly effective muscle building workouts, I will choose that option every time.

Cut your volume down, up your weights and intensity and get ready for the “what are you on” questions to start rolling in.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For More Effecive Muscle Building Workout tips, check out www.musclegainingsecrets.com

Wild Geese
any cause but our own





Body Building Transformation Challenge

14 03 2008

Here’s a fantastic challenge for those of you looking to get bigger and stronger, especially if you’re the hardgainer type who struggles to put meat on you bones.

We all get better results when we have a deadline to work to, a clearly defined goal to aim for. Jason Ferrugia has just given you the deadline and offered $1000 (€640) as motivation.

Jason Ferrugia is a trainer and muscle building expert who won’t tell you to spend all day every day in the gym, he won’t fill you full of supplements. Instead what you get is his 20 years of research and experience on what to lift, how to lift it and how often to train.

He’s just launched a Transformation competition, read on to see how you can earn back your gym membership:

I am very excited to announce that we are holding the first ever Muscle Gaining Secrets
12 Week Transformation Contest.

The rules of the contest are the following:

–You must be a Muscle Gaining Secrets
customer and use one of the workouts from the package.

–You must register in our private forum and post your before pictures.

–You must begin on or before April 4th.

–The contest ends on July 4th, 2008.

The prizes awarded to the top finishers will
be:

1st place- $1,000.00
2nd place- $500.00
3rd place- $250.00

We will also be adding some bonuses prizes as time goes on.

This is the perfect time to start
getting in shape for summer and have a shot at a thousand bucks while you’re at it.

So what are you waiting for?

Get on over to
www.musclegainingsecrets.com, now and start getting jacked today.

Train hard,
Jason Ferruggia
Relentless Athletics
37 Musket Drive
Basking Ridge, New Jersey 07920
www.relentless-athletics.com/
www.musclegainingsecrets.com,

Best of luck.

Wild Geese
any cause but our own








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