[ Note: With all the misinformation out there about health and fitness, it is a welcome relief to find some useful information from Jon Benson. I wanted to share this article with you which Jon has allowed me to reprint.]

A few years ago I released a book whose title was more reminiscent of a line out of “There’s Something About Mary” than a serious work on fitness. “7 Minute Muscle” — yep, it’s getting more and more difficult to distinguish fact from parody.

Since that time its kissing cousin, “7 Minute Body”, has been released, featuring a complete in-home version of the same workout principles covered in 7 Minute Muscle, as found below:

7 Minute Workout Solution <--61%Off

Here’s the real irony: Of the 127 testimonials I’ve received so far that I deem worthy of publishing on the web, over forty were from fitness professionals. I’m not talking about “doctors” with a gut as large as their paycheck. I’m speaking of men and women with both academic and real-world experience in the fitness and bodybuilding world.

There were exceptions of course. My friend John Berardi, while saying some nice things about the work, couldn’t endorse it due to the emphasis on shorter training sessions. That’s cool. Everyone has a different approach. But the overwhelming number of folks with consonants behind their names — those who read the book and applied the principles — had wonderful things to say.

There’s a reason for that: The workout protocol is based on the science of hypertrophy as well as psychophysiology, the study of the mind/body connection.

I will delve into the mental aspects of the protocols in a later article. For now, since most of you are experienced, educated and (dare I say it) hard-core, let’s delve into the meat.

7 Minute Muscle (and 7 Minute Body) is primarily a density-based training system. It demands varying rep ranges done within specific time periods. The protocol factors six of the primary variables of hypertrophy, or muscle growth: Intensity, Load, Volume, Density, Time and Force. (Time includes rest intervals as well as the time required to perform a given task.)

A layman’s take on one of the basic laws of physics states that time and energy are interrelated. Doing the same amount of work in less time demands more energy, which translates into more power. While power is a factor in training, our interest is focused on forcing muscle growth and adaptation. This is also an element of time and energy. More energy expended in less time = more power.

If you break down the typical 3-4 set bench press routine, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets, you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses ‘less’ weight (easier on the joints) but demands more work in less time. In other words, X amount of repetitions done with Y amount of weight in just 5 minutes (phase 1 of our two-phase protocol) ends up being greater than your typical 3-4 set protocol, despite the fact that more weight is used in the latter.

Other routines, of course, utilize this factor of density. Vince Gironda’s infamous 8 sets of 8, EDT and so-forth. 7 Minute Muscle goes a bit further by varying rest, load factors and repetition range. Reps will vary from as low as one rep to as much as ten, and all of this is at the trainee’s discretion.

They have only one real objective: Increase the aggregate repetition count from one training session to the next. Since time is limited (broken down into two phases: A Power Phase of no more than 5 repetitions and a Mass Phase of no more than 10 repetitions) the trainee is given a system that more accurately measure the seventh and most crucial factor of hypertrophy: Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. And all in seven minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they wish to implement them. I myself rarely go beyond 14 minutes, as that is all that’s required to stimulate muscle growth.

I will cover health factors, cardiovascular work, ab training, and the science of mind and body in future articles. For now, give 7 Minute Muscle a shot. There’s nothing funny about it, except for the fact that you’ll be laughing all the way home from the gym as you finished your killer workout while your buddies were still warming up.

And, for this week only, you can get it at a 61% discount. You’ll get everything: 7 Minute Muscle (the gym-based workout) and 7 Minute Body (the in-home workout) plus the six training videos today for less than the cost of a cheap dinner.

It’s a system and a price that’s impossible to beat.

Go here now:

7 Minute Workout Solution <--61%Off

P.S. You’ll thank me later for the months of time I’ve given back to your life… not to mention that new body in the mirror.

Remember:

Train Hard. Train Smart. And Train Cheap…

7 Minute Workout Solution <--61%Off

Technorati Tags: 7 Minute Body, 7 minute muscle, brevity training, Density Training, Intensity, Load, mass, muscle, Vince Gironda, Volume

In section 1, I touched on common weight benefit rules and reasons why you be able to’t benefit weight. Currently it’s era to pay for into workout specifics…

WORKOUT RULES

4. Stop listening to each ridiculous piece of recommendation you hear in the gym or read on a message board.

Recently a client of mine informed me that someone inside the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for extra reps during his workout. Somewhere in the size of 15-20 reps per set.

The person giving the recommendation was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive “listen to me if you prefer to look like me” level inside the gym. He was bigger than my client, so even though my client’s “intellectual” mind knows that suggestion is absurd; his “unrealistic dreamer” mind took this truth very seriously. So seriously that he changed his program and didn’t inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed inside his lack of further progress.

In addition, don’t judge the validity of what a person says by how they look. Simply because the guy is huge doesn’t mean he is spewing pertinent advice for you. Lots of public that have big physiques are big despite of their training, not as of it. I know any huge guys that know very tiny about training and dieting correctly. They be able to do whatever and always gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

5. Workout Infrequently

This is the most hard concept for many to grasp just because it involves less action, instead of extra. When we acquire motivated and begin a fresh program, it’s normal to select to do something. We select to train and train and train. Thinking every along that the more you train, the extra muscle you will build. Unfortunately, this may not be farther from the truth.

Extra training does not equal extra muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little period. Once that has been done, the muscle needs to be repaired and fresh muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never provide your body a few requisite “non active” time, when will it have a chance to build muscle? Consider about that.

At this moment, add in the reality that you have a difficult time gaining weight and the importance of rest increases. Individuals who are purely thin and have difficulty building muscle tend to require less training and extra rest.

6. Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which just work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal since these lifts put your body beneath the most amount of pressure. This is the stress that will shock your nervous system and cause the finest release of muscle building hormones. This results inside increased muscle improvement each higher than the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is full.

7. Focus on With Free Weights

Free weights are preferred above machines for several reasons, but most importantly as they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build extra muscle quicker. Yes, a few can most possible still build large amounts of muscle with machines, but why make it more hard if you already have a hard period gaining weight?

8. Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary since the muscle fibers that cause the most quantity of muscle range growth (called Kind IIB) are best stimulated by the lifting of heavy weight. A heavy weight since one that only allows you to perform 4-8 reps previous to your muscles fail.

With a lighter weight and doing more reps can stimulate several Variety IIB fibers, but again if you have a difficult period gaining weight, why make it more not easy? You require to try and stimulate since a lot of since you be able to using the apply of heavy weights.

9. Focus more on the eccentric portion of the usage.

When you lift a weight, it be able to be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion commonly involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause previous to reversing and returning to the starting position. The eccentric, or “negative” portion of every lift is characterized by your resistance against then usual pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed every the way up, you hit the mid point. The negative motion begins when you begin to lower yourself back down. Most would only lower themselves as fast because they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will make easier to stimulate extra muscle growth. It truly activates more of the Variety IIB fibers mentioned about inside Rule 7.

10. Keep your workout short but intense.

Your goal must be to buy in, stimulate your muscles and then purchase out as rapidly because likely. It is not requisite to do large amounts of exercisers per body section trying to target every muscle and hit all “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to boost weak areas.

If you have no pec, don’t concern yourself using trying to target inner, outer, upper, lower or whatever. Simply work your chest. You ought to do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build extra muscle, more rapidly. Inside reality it might possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Even as at the same period, long training sessions suppress the hormones that in reality build muscle.

If you don’t prefer to lose muscle during your workouts, I advise limiting your sessions to no extra than 60-75 minutes MAXIMUM. Less if you can.

11. Limit your aerobic activity and training

Honestly, I do not do several aerobic activity when I am trying to benefit weight. This is mainly since it interferes with the principal “non-active” era my body needs for muscle building and recovery. I do understand that public have lives and other activities that they don’t want to supply up, so it have to be kept to a minimum. It won’t harm your progress as long because you don’t on top of do it. If you find that you are doing extra aerobic activity weight training, that’s overdoing it.

I also don’t advise it because people tend do it for the mistaken reasons. Several start aerobic activity because they believe it will make easier them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

12. Don’t program hop

Here’s how it generally happens. You’ve simply read about a new usage or workout that is supposed to pack on the mass. At present, even though you had already started another training program any weeks ago, you are tired of it and in reality select to start this routine instead because it sounds better.

I call these public, “program hoppers”. They are very enthusiastic when starting a fresh program, but they never follow it long adequate to in reality see any results. They are easily distracted and love to drop whatever they can be doing to follow the latest “hot” workout or handling.

My guidance is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes period for a few program to work. To be helpful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them every at the same era and jumping around won’t let enough era for a few of them to in reality be effective for you. Pick one that is focused on your current goal and stick using it. There will be plenty of era to try the others later, but NOT NOW.

In Part 3 of this article, I will cover your eating rules and procedure to MAKE SURE you know how AND what to eat to build muscle mass.

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