Muscle Building

The #1 Muscle Building Problem SOLVED

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains.

Answer: Mistake number one is never knowing what the right amount of exhaustion is

Have you ever left the gym wondering if you could have done more?  If you should have done more? I know I have. Heck, there has even been days when I comtemplated going back in the gym because I just didn’t KNOW that my muscles were exhausted. That’s a terrible feeling.

I don’t know about you, but when I go to the gym I want to KNOW that my time is well spent and im not wasting my days and getting less results than I am after.

Here is the next cutting edge intensifier in muscle building: NOS

NOS stands for Neurological Overload Set. The set that overloads the body and creates the optimal hormonal environment for growth inside the muscle!

Hormones like testosterone, growth hormone, IGF-1 are responsible for growth. The best way to stimulate these hormones is through intense exercise that takes muscles to their limit.

NOS is the single most effective way to take a muscle to its complete physical exhaustion.

As many of you already know, TIME under TENSION is the number one most highly correlated factor with muscle hypertrophy (growth).

NOS start out by putting you in the exact optimal range for muscular growth via optimal Time under Tension (40-70 seconds)

8 repetitions done with a 4010 cadence (5-second reps) . For those of you unfamiliar with this cadence reference, it is very simple. It means 4 seconds DOWN(negative/eccentric portion) , 0-seconds pause, 1-second explosive concentric (contraction), and then 0-second pause.

The “0’s” tend to be most confusing for people, this simply means DON’T STOP. Use continuous motion and no rest or pause at the top or bottom of the rep.

Once you have completed 8 repetitions with 5-second reps, IMMEDIATELY decrease the weight by 20% and keep going. No cheating, no extraneous movement, just strict executed form.Repeat this 20% drop in weights 2 more times for a total of 3 decreases in weight.

This process will take your muscle to complete physical exhaustion. The lactic acid will be uncomfortable but find comfort in knowing that more lactic acid is correlated with more growth hormone, bigger muscles and a leaner, harder physique.



The #1 Factor To Build Muscle

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains

Answer: Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym.

We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the
Exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem!

Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it or not).

The first thing you need to do is identify your desired goal. If your goal is to build muscle, then you have come to the right place and you should take a minute listen up.

The one and ONLY most important factor that you need to consider when it comes to your quest to build muscle, is TENSION. (more on that in a minute..)

We have all heard people speak about mind-muscle connection, or that you’ve got to really “squeeze” a muscle to make it grow. I don’t know about you, but for most people this is a really hard concept to figure out. Those of us that “get” what it means, still really have a difficult time putting it to action.

The good news is, this is quite a simple concept and I will show you how to apply it to building your muscles literally TWICE as fast.

Here is what you need to know:

Muscles communicate in terms of tension. They have absolutely NO idea how much weight youre lifting. They only know how much tension or torque is going through them.

What if I told you there was a way to perform more or less ANY exercise so that you could FEEL it EXACTLY where youre supposed to feel it, AND increase muscular tension with LESS weight to get results TWICE as fast in half the time. Sounds pretty cool, right? I’ll explain.

YOU can control exactly how much tension or torque that goes through a muscle you are working at ANY point in the workout.

You have complete control over HOW HARD you squeeze, HOW LONG you work, and most importantly EXACTLY WHERE you squeeze and contract.

You can selectively train EXACTLY the muscle youre supposed to be and not train anything that you don’t want to be.

Every guy out there knows what im talking about. We’ve all don’t bench presses and got NO pump in our chests but our delts and tris were cooked! No more, gents!

I would like to take this moment to introduce to you the revolutionary muscle building technique called INTENTION!

The way I describe intention to people I encounter that are unfamiliar with it is this:

“Intention is the CONSCIOUS INTENT to create TENSION in the muscle”

I know, I know, sounds a little hokey. BUT the fact of the matter is that this is BY FAR the best way to ensure you are maintain tension on the working muscle.

The number one most highly correlated factor with building muscle is “TIME UNDER TENSION”. The longer you can keep tension directly on a muscle, the more you control the rate at which that muscle grows.

You can do a bench press all day long, and if there is not tension in the pecs, you WILL NOT build pecs. Why is it that some people can build great chests while bench pressing while others cant? Because some peoples “genetics” all them to
thoughtlessly keep a greater amount of tension in that muscle!

We now have the ability to do this consciously. The best part is, IT’S EASY!!

INTENTION in action.

The most simple example of intention exists on the bench press. Grab on the bar in front of you, just like you would on a bench press. You can use any stable surface for this example. I will use the edge of my desk. I grab the edge of my desk about equally as wide as I would on a bench press. Hold on firmly, and without letting your hands move from that
position, “shove” them toward each other. What happened? Your chest contracted didn’t it?

Now imagine doing this exact thing through a range of motion, like in a bench press.

WOW! You just created continuous tension in the EXACT muscle you wanted to! Pretty cool right!?

Healthy Eating

Healthy Eating for Weight Loss

In all diets, healthy weight loss diet is the best choice both for those who want to lose weight and lose the kilos you have more and those who care about your health.

A diet to lose weight can be reduced by 80% cardiovascular disease and 70% some cancers. The result of a healthy diet will be a gradual loss of excess weight.

If your goal is to lose weight should ideally do in between kilo and kilo a week, so your body to assimilate the changes in diet without suffering any decompensation.

A difficult part is to cook food using less salt and less fat, we must break bad eating habits avoiding canned and fast or junk food.

A healthy lifestyle

A healthy lifestyle involves many decisions. Among them, the choice of a good diet or a complete program for weight loss.

According to some studies, a healthy eating plan must take into account:

Highlight the importance of fruits, vegetables, whole grains, milk and dairy products low in fat or nonfat, finally healthy whole food diet.

It contains little saturated fat, salt and added sugars.

A healthy eating plan for weight control includes a good detox your liver or toxins that we accumulate over time.

Foods that if you can eat

If healthy eating makes you think about the foods you can not eat, better concentrate on foods that if you can eat, for example:

  • Fresh fruits : usually think of apples or papaya, but that such a juicy delicious pineapple or kiwi.
  • Fresh vegetables: I advise you to try something new, for example you may find that you like grilled vegetables or steamed seasoned with herbs that have not tried. If you do not have time you can only eat frozen vegetables in the microwave and caliéntalas already.
  • Calcium-rich foods : do not think only in milk, such low-fat yogurt or without added sugar, these have a variety of flavors and can be an excellent substitute for desserts.
  • Find new versions of your favorite dishes , for example if you like to eat fried breaded fish or chicken is cooking now baked or broiled to achieve make healthy food to lose weight.
  • Search online or buy magazines containing recipes with fewer calories, you orprenderás to find many options for healthy eating.
    A healthy weight loss diet is based on the balance, and do not forget you’ll need to do some physical activity.

The important thing is to find a way to include almost all foods in your healthy eating plan and still lose weight or maintain a healthy weight.

The key is to be consistent and always make healthy choices in your diet. If you always choose healthy options, over time it can have better eating habits.

101 Ways to Increase Your Height – Does Exercising Work?

If you are looking for ways to increase height and are still in the process of growing, there are many different things you can do to help this process along.
Your diet, of course, plays an important role in growing taller. By eating foods rich in protein, calcium, amino acids, and calories, you will give your body the energy and nutrients it needs to grow and renew itself. It will also help when you exercise to increase height.

There are many different scams out there that claim that you can exercise to increase height after your body is finished growing. Do not believe these claims, for they are simply not effective ways to increase height. There is no way to lengthen your bones, short of surgery, once they stop growing on their own.

Why is this? To understand, it’s good to know a little bit about how we grow at all. When we are first born, much of our bones consist of flexible cartilage. As we grow, much of the cartilage fuses together to form solid bone. In our teenage years, growth plates located on the ends of long bones gradually lengthen. Eventually these growth plates stop growing once we reach the end of puberty. Not even hormone treatments or vitamin supplements can make them grow again.

However, by exercising regularly while you are still young, you can speed up your growth process as well as promote healthy bones long into your life. By keeping good habits, such as a healthy diet and steady exercise, you can even prevent bone weakening diseases as well as the shrinking that occurs frequently during old age.

Another advantage of using exercise to increase height at an early age is that it releases height growth hormones, which speeds the growth process.

Does Exercising Work

What are some of these exercises? Contrary to what you may think, many useful exercises that release height growth hormones do not involve stretching. Instead, focus on workout routines that focus on strengthening your muscles. Not only will this improve your overall appearance, but it will promote bone strength as your weight increases.

Food Cravings

7 Unusual Things You Don’t Know About Food Cravings!

7 Unusual Things You Don’t Know About Food Cravings!

The other day I received an email from a client in Michigan, and she has a serious craving issue, basically she has challenges with eating the right foods and almost depressed a times because it almost felt like a uncontrollable addiction.  An instinctive need to have it!!
I don’t know if you can relate but..  Do you ever feel an uncontrollable urge to eat a certain type of food? for example CHOCOLATE!! And you feel eating that piece of chocolate will make you feel better at the moment.  So you have the piece of chocolate, and for about 1 minute you feel amazing.. Than after that, not only do you feel fat, you give yourself guilt because you ate the piece of chocolate, than you eat more to get back that amazing feeling. Endless cycle!!!
Side Note:  It is possible to trick your body so you can have a piece of your favorite desert during your weight loss journey, I explain this new research in detail in the video here.
Maybe your addiction is candy, dessert, fried foods or even pasta.. But we all have our individual battles with cravings that is preventing us to transition into the body of our dreams.
And I want to give you some insight on how to make change easy without all the resistance. When you decide to take new steps towards new goals.. Change is Necessary!!!

But lets be realistic..  It is challenging to break a habit that you have done for years or even decades. But what if you could work with your cravings instead of run from them. Basically learning the same strategies body builders, fitness models and athletes use to still lean and tone while still enjoying sweets during the week. Unfortunately these techniques are hidden from the mass public but by sheer coincidence I found a video here that blew my mind!! It not only explains the exact technique, it also explains the science behind it. Not sure if the video is still online here because of some very hush hush legal action from the top 2 gym chains against these guys, but if you get a chance to watch it, it’s going to blow you mind!

Workout Equipment

No Workout Equipment Made All The Difference

No Workout Equipment Made All The Difference

Honestly I can remember the first time I bought workout equipment from craigslist that sat in the garage when I was a teenager, because at that time I could not afford to pay a monthly gym membership and even worse, I didn’t have a car! But let me tell you why I bought the equipment, because everybody else did it. I mean listening to the TV and my buddies, I thought the key to an amazing body was pushing up 300 lbs so I could; Drum Roll Please.. Be apart of the 300 Club!! Boy was I wrong!!

So the dreadful day came when my pops told me I was crowding the garage with the equipment, and I was upset, but now Wesley you can make excuses that you can’t workout anymore because, Daddy Took My Equipment Away! Huh!!(in my best baby voice) …. LOL

Thinking back on this event that happen in my life years ago, showed me how easy it was to make excuses to not work out. I mean come on! We all do it!!

“Well if my tread mill was working I would get on it..”

“If I just had some free time to drive to Wolly World to grab a set of free weight I would be working out right now!”

“If I just had a bigger enough truck to go get the Elliptical machine I saw on Craigslist yesterday..”

“I wish I had an additional room so I could build out my very custom workout room..”

Are you kidding me? LOL We do exactly what we want to do, especially after a hard day at the office, kick my feet up watch some tv and have a drink to relax. Sounds familiar..

But let me show you how easy and more effective it is to work out with no equipment, so you don’t rely on the excuse that your Dog took a poop on your workout bench…

After my dad got rid of my workout equipment, I gladly joined the Army Reserves, don’t ask why it is a long story :). But I learned so much about the body in the first 60 days of Boot Camp. I didn’t know that you could actually use what God gave you to create an amazing sexy body that will make the opposite sex turn heads. Man, we used to work out for hours but I thought to myself, is it possible if I pushed myself to the max for 7 minutes straight without a break, could I still benefit.. I tried it for 30 days and I believe me or not I shredded!! I mean I was toned, I had a six pack rather than a baby pack and I had more energy because I worked my heart muscle twice as hard. So instead of making excuses of not having any equipment, I preferred not to use equipment because the results were insane.

When using workout equipment most folks have no idea what weight or what form that should be using. Which is the reason most people at the gym are lost in the sauce, I mean I see incorrect form, I see improper use of workout equipment, I see more talking and fraternization than working out! Equipment if not used properly can really damage your body, which is the reason I thank God for the military, because it opened my eyes to using my body as resistance to tone muscles that heavy weight will miss every time. Also in my expert trainer opinion(clearing my throat), if you are overweight you should’t be at the gym waisting your time. Use your own body as resistance which will 1. Maximize your weight loss, 2. Keep you at the house with the kids, and 3. Tone and build the smaller muscles so you can oneday lift heavier weight if desired.

Not having equipment in the new millennium is not an excuse anymore, and most people who are overweight should’t use equipment at all. I actually use my own program, the 7DayFitness System, which enables me as a father of two, and busy professional to knock out a 7 minute routine from my living room. No one wants to be overweight and everyone deserves to look at themselves after a long hot shower in the mirror and smile. Let’s get a little interactive right now….

This is what I want you to do’, if you don’t have any equipment, clap your hands be proud because you just saved yourself hundreds of dollars on waisted metal. Now I know exactly what you are thinking.. Yea Wes you are right, but I really want this weight to come off now.. Hey.. Hey.. I understand where you coming from, it’s tough but heart disease, cancer, high blood pressure, sickle cell anemia and many more lifestyle driven diseases are much more tougher. You know I have this quote I always repeat to myself when I don’t feel motivated, “It’s not how much you do, it’s how often you get it done.”

I mean you do brush your teeth every day correct? Take shower.. Eat… Watch TV.. Talk To Friends.. Get Your Nails Done.. Your Hair Done.. Watch your favorite reality or sporting event…. We do those things habitually because we have made those things a MUST instead of a Should. I want to challenge you to do something for me right now! I know you don’t know me, but if you are still reading this post, I know you want more and you want to be a better and happier human being, and if you are lucky, run the beaches of Jamaica butt naked LOL.
But stand up for me and do 7 Jumping Jacks or 7 pushups…. Just 7.. 7 repetitions of something can start your, I WANT TO GET SEXY ENGINE!! 🙂 If you want to know more about Wesley’s 7 DayFitness program please click here and GET FIT WITH PASSION!!