Ben Pakulski and Hugo Rivera talk about how they feel about high carb diets, when carbs should be consumed, and how many fats you need in order to gain muscle naturally.

Don’t miss out Part 3 where Ben and Hugo talk about Bodybuilding Supplementation.

Get Ben Pakulski’s MI-40 Program Here:
http://www.mi-40.com

For my thoughts on Ben Pakulski’s MI-40 program go here:
http://www.hugorivera.net/ben-pakulski-mi40-natural-bodybuilding-system-review.html

Bonus: Natural Bodybuilding FAQ With Ben: Can I Get Muscle and Lose Fat at the Same Time?

Bodybuilding Question: Ben, is it possible to gain muscle and lose fat at the same time?  If so, how can I do it?

Answer from Ben: I’m not going to sit here and assume you all don’t already know how important nutrition is to optimizing growth. I KNOW you do.

People come to me all the time and ask “What is the BEST approach to take if I want to gain muscle and lose fat?”  Is that even possible?

Well, the truth of the matter is that, yes, it is absolutely possible. Is it easy? Of course not.

BUT it is SIMPLE.

Let me do my best to explain.

Your first consideration when it comes to nutrition is RECOVERY.  You need to always ensure that your body has what it needs to recover when it needs it.  It is very important to nourish your muscles around the workout.  Your muscles need protein, in the form of amino acids, present in the bloodstream ALL the time or the body will start to leach those aminos from other parts of your body (Read: break down your muscles). This is BAD NEWS for those of us trying to build muscle.

REMEMBER: Weight training is a catabolic process — it breaks down muscle! It’s when we leave the gym and feed the body that the growth and re-growth processes occur.

Whenever possible we want to minimize the amount of muscle breakdown during the workout. In order to do this, certain essential nutrients MUST be present:

— branch chain aminos
— glutamine
— arginine
— antioxidants
— glucose
— zinc

This is your first consideration when it comes to building muscle.  The other main considerations of an intelligent nutrition plan are timing of nutrients, and ratio of nutrients (percentage of fats/carbs/proteins).

How do I know WHEN to EAT WHAT?
I think by this point in my life I have probably read EVERY nutrition book ever written (or at least started to read them all. Some are terrible so I toss them out halfway through).  I have probably tried every single logical approach to nutrition at some point in my life.

I was once a vegetarian; I have tried really high carb, low protein; I have tried high protein, low carb; zero carb; zero fat; gluten free; Ketogenic diet; Metabolic diet; Hollywood diet; Fasting diet….you get the idea!  The only one I think I haven’t tried yet is raw food diet because I just don’t think I could support my bodyweight with the limited food sources.

I could tell you pros and cons of each one for someone trying to build muscle and optimize their body composition (a.k.a.,Lose Fat).

My approach to nutrition is very much a hybrid of them all. I believe I have taken the best points from each one and manipulated them to create a formula for people trying to build lean muscle without the excess fat.

3-Phase Nutrition to Doubling Your Muscle Gains

Phase 1 of “3-P” is the “recovery” phase.

This phase is centered around taking the time to ensure that your body is getting everything it needs to recover from the overload of weight training and daily stress that you subject it to.  The idea here is to take time to establish the EXACT minimum requirements to meet your bodies needs on a day- to- day basis. As the recovery process begins DURING the workout, so does the P-1 phase.
The calculations are quite simple and applicable to everyone.
Workout carb requirement:

Lean Bodyweight x 0.3= Liquid carb requirement for growth(G)

Lean Bodyweight x 0.3/2= Liquid Carb requirement for fat loss (FL)

We now use this number [(G) OR (FL)] as our baseline number.

Post workout Window- Protein Requirement:

Multiple your baseline number x 2 for your post- workout protein requirement.

Divide your baseline number by 2 to get your BCAA and Glutamine amount in grams. Split BCAA And Glutamine into 2 equal servings, pre- and post- workout.

So here it is in action…

EXAMPLE

Massive Muscle Builder #1 weighs 170lbs and is 10% bodyfat (therefore 153lbs lean). He is looking to gain muscle. His calculation looks like this:

153 x 0.3= 51 grams of carbs to be consumed *around workout.

1) He should try to consume 102g of protein in the 3-hr “POST WORKOUT Window”

2) He should consume 25g of BCAA and 25g of Glutamine each, divided into two servings. One pre- workout, and one post- workout. (12.5g each time)

Pretty simple, right?

Take the time to calculate YOUR ‘P1’ values NOW!

Do not waste another minute in the gym if you’re not supporting the recovery process.

Phase 2 of “3-P” is “Setting your metabolism”

The second phase of 3-PN is all about establishing your metabolism where YOU want it to be!

Yes, this is absolutely possible.  Someone wanting to lose body fat should look at getting their metabolism going as fast as possible before they start the fat burning process.  For some people, this may take up to 3 weeks; others may achieve it in a week. The standard amount of time for this “metabolic recondition-ing” is 10 days in MI40.

The timing of your food is extremely important. The ratio of protein/carbs/fats is also obviously extremely important.
This phase is also very important for teaching your body how to use nutrients the way you want it to. It’s no secret that 80% of North Americans do not use carbohydrates well. It will be during P-2 that we diligently time your nutrients and use the proper supplementation to allow your cells to re-learn how to properly use carbohydrates.

More effective use of carbohydrates = more muscle growth and less fat!

Phase 3 of “3-P”

Phase 3 of “3-P” is is the phase that is most important to directing and guiding your body exactly where YOU want it to go.

This is the phase where we add or remove calories/nutrients to achieve the specific goal we have set out to achieve.

Most of the participants of MI40 are going to be following what is called a “P-3+” phase.  This is specifically designed to ensure that your body is getting all the nutrients it needs AT THE RIGHT TIMES!  Nutrient timing is THE ONLY WAY to manipulate gains: WHEN your body gets WHAT is the number one most important growth variable outside the gym.

MI40 is going to be pushing your limits of physical performance and growth. Your body is going to require a greater amount of nutrients than it is used to. This is necessary to support all the growth processes.

“But, wont I get fat?”

NO. If you push your physical limits in the gym, your body is going to have a huge increase in demand for nutrients and will burn right through them.

To ensure there is NO FAT STORAGE, MI40 will also prescribe a certain degree of NUTRIENT CYCLING.  We give your body all that it needs to grow. Filly those muscles right up so they are strong and ready to grow and recover. Just when they are just about filled to the max, we manipulate the nutrient ratios and prevent spillage.  ALWAYS maintain your P-1+ status. This means you keep your recovery protocol exactly as prescribed above(+).

This is essential to maintain recovery and prevent muscle wasting.

Note:  For Those of You Who Missed the MI-40 Special Last Week and Are Still Interested in MI-40

==> MI-40 Super Saver Special (Get the MI-40 PDF Files + BRE for $29.95)

If You order, please forward me the receipt via email at hugo@hugorivera.net with the following in the subject line: Super Saver Special.

• No Related Posts

In this natural bodybuilding video, IFBB Pro Ben Pakulski and Hugo Rivera talk about bodybuilding training and how MI-40 helps you to gain muscle mass!

Get Ben Pakulski’s MI-40 Program Here:
http://www.mi-40.com

For my thoughts on Ben Pakulski’s MI-40 program go here:
http://www.hugorivera.net/ben-pakulski-mi40-natural-bodybuilding-system-review.html

Bonus: Natural Bodybuilding FAQ With Ben: How Do I Know How Much Work is Enough?

Bodybuilding Question: Ben, could you please tell me how much work at the gym you think is necessary to stimulate muscle growth?  How do I know when I have done enough?

Answer from Ben: For years, I had been searching for the best way to overload my muscles each and every time I go in the gym. I know you can relate to those days when you worked “hard” but still felt like you could have done more.
How do I know when I’ve done enough to stimulate growth? Are my muscles completely exhausted, or should I be doing more? Ever ask yourself that? I know I have. I remember days when I would get in my car after the gym and say to myself “Damn, I wish I had done more” and legitimately contemplate going back in to do more. I’m sure we’ve all been there. “I wish there was a way to know that I had completely exhausted every single muscle fiber that I could!”
I CRAVED something that would ensure that my muscles are taken to their limit, and CREATE NEW GROWTH!

Let’s first understand something about the human body. Our bodies want to maintain EXACTLY as they are.
It’s called homeostasis. For all our attempts to change it, our bodies fight back as much as possible to maintain the status quo. We need to coerce them! We need to show our bodies that there is a reason to grow bigger and stronger. We are going to be placing some increased demands on these muscles, so you better make them bigger!

In order for this to happen, the stimulus you are subjecting your body to MUST be greater than it is used to. Sounds simple enough, right? Well, the problem is that your body is smarter than you are. It’s going to tell your brain to shut your muscles off. It doesn’t want to do all this work you’re subjecting it to, so it starts to create lactic acid.

Lactic acid builds up and your muscles STOP! This is a fact we cannot control.

Being a research junky, I had always read about overloading the muscle and overloading the nervous system to stimulate
new muscle and strength gains, respectively. Time under tension was proven to be the number one factor that correlated with muscle growth and overload!

Something clicked in my brain!Time under MAXIMAL TENSION!! This had to be better than just time under tension!
And so, my GROWTH BABY To Doubling Your Muscle Gains was born!

NEUROLOGICAL OVERLOAD SET-NOS!!
So, you’re in the gym, feeling all cool and pumped up for today’s big workout. You feel strong and you feel like you’re going to build some serious NEW MUSCLE today!

You pick up a BIG weight that you know you can rock for a perfect 8 reps!

You knock out the first 4 reps, piece of cake.

Rep 6 comes around and here comes the burn!

Rep 7, ooooh it’s getting heavy. Muscles burn like fire.

8th rep is darn near impossible, but you get it.

You set the weight down and stand up. You feel a bit of a pump in your muscle, but nothing great. You feel like you could have done more but you know you gave it your all; your body just shut off. Was it because your muscle was actually completely exhausted? Or if someone put a gun to your head, could you have done more? Is there ANY way you could have asked your muscles to continue to work? Maybe you could’ve extended that time under tension just a little bit?
OF COURSE!

Your brain clicks on and you hear “Eye of the Tiger” playing somewhere in the background (Rocky soundtrack always randomly turns on at times like this, people…you know that! )

You grab a slightly lighter weight and keep rockin’!

You blast out 6 more reps! Your Time Under Tension IS WAY greater now.

You even knock out a couple of partial reps with perfect form!

Somewhere in the back of your mind you see Rocky running up those stairs and feel the urge to march on!

You grab the next weight and smash out another 6 perfect reps!!

So fired up, nothing can stop you now! You continue one more time with a slightly lighter weight. WOW!! Now you’re cooked. Your muscle couldn’t budge another rep, not another partial. You could barely lift the weight of your arms.
THIS is what we call VICTORY!

You have just elicited the MOST AMAZING environment for muscular growth imaginable. Congratulations! Rocky would be proud!

By taking this set to complete muscular failure, not only have you overloaded your muscles, and your overloaded nervous system, you have also just started the process of creating the optimal hormonal environment for growth. When you take you muscles to exhaustion, your body now sees a need to make them bigger to adapt to this type of stimulus so it starts releasing Growth Hormone and IGF-1 (insulin-like growth factor).

These two hormones are HIGHLY correlated with muscle growth and reduction in body fat!
That brings us to…. the next GAMECHANGER! This one is the glue that binds it all together.

Get Ben Pakulski’s MI-40 Program Here: http://www.mi-40.com

And by getting it through one of these links you also get:

1) A complimentary copy of my own program “Body Re-Engineering” (valued at $39.99). Combining Body Re-Engineering with MI-40 will give you the most incredible gains in muscle mass and you will have half a year worth of muscle building and fat blasting workouts!

2) A NEVER BEFORE SEEN 120-Minute video that I am putting together on how you can combine the power of Body Re-Engineering and the power of MI-40 in order to get the most explosive gains imaginable! This video is valued at $300 but it is my gift from me to you as my way to say thank you for your support! (Value: $300.00)

3) A reserved space on my first Online Bodybuilding Seminar. (Value: $950.00)

4) Ben’s Exclusive 2 Inches in 21 Days Arm Blasting Workout (Value: $25.00).

Remember that between Body Re-Engineering and MI-40 you have almost half a year worth of unique muscle producing and fat blasting workouts!

Again, please make sure that when you pick up MI-40 you forward your receipt to hugo@hugorivera.net with the title ”SPECIAL BRE OFFER” and I’ll get it sent over to you asap (within 24 hours)! I will then send you also the video as soon as I have it ready (in around 2 weeks from today). I want to make sure that you are taken care off.  And if you are a current BRE customer, please bring it to my attention by putting in the title line Special Customer.  That way I can do something really special for you.

TAKE ACTION NOW ==>
I Am Ready To Get Big and Use The Power of MI-40 and BRE to Get HUGE!

By the way, order today (December 1, 2011) and you also get a FREE REPORT detailing the routine that Ben used to put on 2 inches on his arm prior to the Arnold Classic!  I will be implementing this one next week to see if I can at least get an extra half inch!  This offer will only be available until midnight tonight and Ben says that after he is not even making that book available anymore so the time to get MI-40 is NOW!

TAKE ADVANTAGE OF THIS OFFER NOW ==>
Sign Me Up for a Copy of MI-40 (Valued at Over $1300) + Body Re-Engineering ($39.99) + 2-Hour Exclusive Video ($300) + Online Bodybuilding Seminar ($950) for Only $47

• Natural Bodybuilding FAQ – Can You Follow The Pro Routines and Other Advice?
• Natural Bodybuilding FAQ – Training Over 40
• Natural Bodybuilding Video: Hugo Rivera and Ben Pakulski Talk Bodybuilding Training
• Natural Bodybuilding FAQ – Should You Train When You Are Feeling Tired?
• Halloween Natural Bodybuilding Survival Tips

In this natural bodybuilding video, IFBB Pro Ben Pakulski and Hugo Rivera talk about bodybuilding training and ways to stimulate more muscle growth with some simple changes on the routine.  Other topics covered are workout length and how much is too much.  This is part 1 of 3.  In Part 2 we cover nutrition and in Part 3 we cover supplementation.

Get Ben Pakulski’s MI-40 Program Here:
http://www.mi-40.com

For my thoughts on Ben Pakulski’s MI-40 program go here:
http://www.hugorivera.net/ben-pakulski-mi40-natural-bodybuilding-system-review.html

Bonus: Natural Bodybuilding FAQ With Ben: What Is The #1 Mistake That Kills Muscle Gains?

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

Answer from Ben: 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.

The Importance of Muscle Tension

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!

Introducing Intention!

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!?

Get Ben Pakulski’s MI-40 Program Here: http://www.mi-40.com

And by getting it through one of these links you also get:

1) A complimentary copy of my own program “Body Re-Engineering” (valued at $39.99). Combining Body Re-Engineering with MI-40 will give you the most incredible gains in muscle mass and you will have half a year worth of muscle building and fat blasting workouts!

2) A NEVER BEFORE SEEN 120-Minute video that I am putting together on how you can combine the power of Body Re-Engineering and the power of MI-40 in order to get the most explosive gains imaginable! This video is valued at $300 but it is my gift from me to you as my way to say thank you for your support!

Remember that between Body Re-Engineering and MI-40 you have almost half a year worth of unique muscle producing and fat blasting workouts!

Again, please make sure that when you pick up MI-40 you forward your receipt to hugo@hugorivera.net with the title ”SPECIAL BRE OFFER” and I’ll get it sent over to you asap (within 24 hours)! I will then send you also the video as soon as I have it ready (in around 2 weeks from today). I want to make sure that you are taken care off.  And if you are a current BRE customer, please bring it to my attention by putting in the title line Special Customer.  That way I can do something really special for you.

TAKE ACTION NOW ==>
I Am Ready To Get Big and Use The Power of MI-40 and BRE to Get HUGE!

By the way, order today (December 1, 2011) and you also get a FREE REPORT detailing the routine that Ben used to put on 2 inches on his arm prior to the Arnold Classic!  I will be implementing this one next week to see if I can at least get an extra half inch!  This offer will only be available until midnight tonight and Ben says that after he is not even making that book available anymore so the time to get MI-40 is NOW!

TAKE ADVANTAGE OF THIS OFFER NOW ==>
Sign Me Up for a Copy of MI-40 (Valued at Over $1300) + Body Re-Engineering ($39.99) + 2-Hour Exclusive Video ($300) for Only $47

(After Friday at Midnight Pacific Time, MI-40 goes up to $77 and there will be no extra bonuses)

• Natural Bodybuilding Video: Hugo Rivera and Ben Pakulski Talk Bodybuilding Training with MI-40
• Natural Bodybuilding FAQ – Can You Follow The Pro Routines and Other Advice?
• Natural Bodybuilding FAQ – Training Over 40
• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet

In part III of my cardio for fat loss video series you will learn about what the best times are to perform aerobic exercise in order to lose fat the fastest.

Cardio for Fat Loss, Part III

Aerobic exercise such as walking, riding a stationary bike, or running is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increases your metabolism and since it does not has the ability to re-shape your body.

Best Times To Perform Aerobic Activity

Another important point that needs to be raised is that in order for aerobic exercise to be an effective fat burner it needs to be performed at the appropriate times. There are only two times that aerobic exercise is effective in burning fat.

1. In The Morning On An Empty Stomach: The best time to perform cardiovascular exercise is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration. When performed at this time you burn 300% more body fat that at any other time in the day because your body does not has any glycogen (stored carbohydrates-sugar) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.

2. Right After Weight Training: The other time when aerobic exercise is effective is immediately after the weight training session. The reason for this is that when exercise is not performed first thing in the morning it takes your body approximately anywhere between 20 to 30 minutes to start burning fat. This is because that it how long it takes the body to deplete its glycogen stores and switch to a fat burning environment. Therefore, it would not be efficient to perform aerobic exercise by itself at any other time during the day because you would need to perform it for 20-30 minutes just to get to the fat burning stage and for an additional 20 minutes just so that you burn fat. This would give a grand total of 50 minutes a day and in my opinion, I think that unless you are a competitive bodybuilder with a perfect diet and a superb supplementation program designed to protect muscle mass, aerobic exercise should not be performed for more than 6 sessions a week of 20-45 minutes a day for males and 30-45 minutes for females since this would put you at a risk of losing muscle mass. Only competitive bodybuilders sometimes need to go as high as 45 minutes, twice a day. Keep in mind however that this is performed for a short period of time and only in conjunction with a pre-contest diet which consists of a high frequency of meals and with supplementation like glutamine, which helps to protect muscle tissue.
Remember that more is not always better and this is especially true when it comes to aerobic exercise.

For more information please take a look at:

http://www.hugorivera.net/aerobic-exercise-basics-aerobics-for-fat-loss.html

If you liked this video, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK.

If you find the information of this website useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here. Also, don’t forget to subscribe to my YouTube page at www.youtube.com/hugoriverafitness.

• Natural Bodybuilding Video: Cardio for Fat Loss, Part II
• Natural Bodybuilding Video: Cardio for Fat Loss, Part I
• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program

Home 7-Min Dumbbell Glutes/Hamstrings Natural Bodybuilding Workout Routine

Tri-set:
Dumbbell Lunges (Press with heels) 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (45 sec rest)

Natural Bodybuilding Glutes/Hamstrings Workout Notes:

1) Train the glutes/hamstrings twice a week.

2) Train your glutes/hamstrings on Leg days along with your quadriceps and your calves. For more information on different training splits please take a look below:

Natural Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Natural Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Natural Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a 4th set. That would make the routine around 10 minutes in length.

If you liked this video, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK.

Before leaving, please make sure that you also sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs at the same time!

• Natural Bodybuilding FAQ – Training Over 40
• Check Out My Latest Natural Bodybuilding Article on February 2012 Edition of Natural Muscle
• 10 Anabolic Recipes For Your Natural Bodybuilding Diet
• Natural Bodybuilding FAQ on The “Anabolic Amplifier” Program
• Natural Bodybuilding Tips for Making Bulking Up Work Without Gaining Fat

Home Chest & Back Dumbbell Workout Routine (10 sets of 10 Reps)

The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass.

Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger.

Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of gaining muscle weight quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this bodybulding workout has been around since the early 60s!

The 10 sets of 10 reps bodybuilding workout has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10×10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop your set once you achieve 10 reps. Your rest in between sets should be limited to a minute and you need to refrain yourself from resting more as you start fatiguing since increasing the rest time would defeat the purpose of the routine, which is to cause systematic fatigue on a specific muscle. The goal of this bodybuilding workout routine is to use the same weight for all ten sets and to be able to perform all sets for 10 reps in good form. You will notice that as fatigue sets in, the sets become more and more challenging. You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 reps are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

For more information about the 10 sets of 10 reps routine, please take a look at this article on my website:

http://www.hugorivera.net/best-bodybuilding-workout-for-gaining-muscle-weight-gain-muscle-weight-using-the-10-sets-of-10-reps-bodybuilding-workout.html

For todays routine we will do:

Home Chest & Back Dumbbell Workout Routine (10 sets of 10 Reps)
Superset:
Incline Dumbbell Press 10 sets of 10 reps (no rest)
One Arm Dumbbell Rows 10 sets of 10 reps (60 sec rest)

Superset:
Wide Grip Pull-ups to Front 2 sets of 15-20 reps (no rest)
Push-Ups 2 sets of 15-20 reps (60 sec rest)

The whole routiine takes around 45 minutes.

Try it out and let me know what you think!

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

• Challenge Yourself With This Insane Natural Bodybuilding Workout
• 7-Min Home Dumbbell Quadriceps Workout Routine
• Gymless Natural Bodybuilding Routine for Ripped Abs
• Halloween Natural Bodybuilding Survival Tips
• 3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs

Shoulders Workout: 7-Min Shoulders Workout with Dumbbells at Home

7-Min Shoulders Workout with Dumbbells at Home

Tri-set:
Bent Over Laterals (Pronated Grip) 2 sets of 10-15 reps (no rest)
Upright Rows 2 sets of 10-15 reps (no rest)
Shoulder Press 2 sets of 10-15 reps (1 min rest)

Shoulders Workout Notes:
1) Train the shoulders twice a week.

2) You can do them in conjunction with your chest and triceps, your back, or your arms. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set. That would make the routine around 10 minutes in length.

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If you think that you need fancy equipment or all of the time in the world to get 6-pack abs, think again! With this 3-minute home abdominal workout that consists of bicycle crunches, regular crunches and leg raises you can get 6-pack abs in no time.

You will be performing all abdominal exercises one after the other with no rest in between sets.  Only rest 30 seconds after the leg raises.  Here is your 3-minute home ab workout:

3-Min Home Ab Workout

Triset:
Bicycle Crunches 2 sets of 10-30 repetitions concentrating on form (no rest)
Crunches 2 sets of 10-30 repetitions concentrating on form (no rest)
Leg Raises 2 sets of 10-30 repetitions concentrating on form (30 sec rest)

If you have more than 3 minutes to work your abs you can do as much as 3-5 sets of each exercise.

Again, remember to concentrate more on form and exercise execution than on the amount of repetitions.

Finally, like I have said many times, being able to display your six pack is completely depending on the amount of body fat that you carry.  Thus, while this ab workout will get your abdominal muscles hard and in shape, you need to burn the body fat off.  How do you burn the body fat?  By using the right fat burning diet.

Here is a fat burning diet that you can use in order to be able to show off your abs:

http://www.hugorivera.net/bodybuilding-nutrition-sample-bodybuilding-diet.html

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

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What Is The Best Exercise for Fat Loss: Weight Training Exercise or Cardiovascular Exercise

For fat loss, weight training exercise burns more body fat than cardiovascular exercise.

Weight training exercise gives you a metabolic boost for 24-48 hours. The reason for that is because when you perform weight training exercise a lot of damage happens to the muscle fibers, and thus, the body has to spend energy repairing the muscle and making it stronger than before.

Traditional cardiovascular exercise, on the other hand, only burns calories throughout the duration of the exercise. Once the activity is done, your metabolism goes back to normal.

Because of this, weight training is a better exercise for fat loss since your metabolism is stimulated for much longer. Also, keep in mind that cardiovascular exercise cannot re-shape your body in the way that weight training does. If you are looking to have a tight and fit toned body, weight training is what you need to emphasize.

With that said, keep in mind that fat loss is really a function of your diet as well, so if you are not following a diet that puts you in a slightly lower caloric deficit, you won’t be able to lose any body fat. But from the perspective of exercise, weight training beats cardio any time.

Conclusion

Because with weight training exercise you can:

1)Increase your metabolism for 24-48 hours.
2)Re-shape your physique.

Weight training exercise needs to be emphasized over cardiovascular exercise in order to burn fat.

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Which One Is The Best Natural Bodybuilding Training Routine for Maximum Gains?

When I’m asked which one is the best routine to perform when looking for bodybuilding gains, my answer always is to use a bodybuilding routine that you have never used before. In this manner you always keep the body guessing. The quickest route to stagnation and lack of gain is to follow a bodybuilding routine for months to an end with no changes to it.

Initially, when you start using a new bodybuilding workout your body needs to learn how to cope with the stress. It does this by growing the muscle, provided that your bodybuilding diet and rest are in order. However, once the nervous system begins to adapt, the body then starts activating less and less fibers every time that the workout is performed. This is one of the ways in which the body prevents itself from growing out of control. You have to keep in mind that your body does not want to change and it will do whatever it takes to stay the same. Remember from your biology class that the body likes to stay in a state of homeostasis (a state of balance and no change). The way to get around this is by varying your bodybuilding workouts.

In your bodybuilding journey you will discover that the more advanced you become, the more you have to vary your training tactics. Now, variation works best when it is performed as part of a logical plan of periodization, which is just a fancy term that means changing your sets, repetition and rest parameters in a way that will yield the fastest results. The best way to periodize your workouts in my experience is to alternate periods of high volume (high sets, high reps, small rest in between sets) with periods of lower volume (lower sets, lower reps, and longer rest in between sets). The reason I like this periodization model the most is because the muscle grows in two ways:

1. Hypertrophy caused by an increase in energy substances in the muscle cell (such as creatine and glycogen): This type of hypertrophy is caused by training that is high in volume (8-12 reps) with limited rest in between sets. This type of training enhances growth hormone output and lactic acid production. (Note: If you stop training that is the reason that the muscles shrink so fast. The amount of the stored substances inside the muscle cell just go back to normal and the muscle shrinks).
2. Hypertrophy caused by an increase in the diameter of the muscle fiber (actual muscle growth): It seems that this type of muscle growth stays longer after a period of no training than the first type. I don’t know if there are any studies out there that will back this up, but based on empirical evidence, this seems to be the case. This type of growth is caused by training that emphasizes long rests in between sets (2.5 to 3 minutes) and low reps (4-8). This type of training enhances testosterone level output. It seems like it takes longer to achieve this type of growth than the first one, but it is well worth it.

Variation, of course, is also achieved by varying the bodybuilding exercises themselves, so for instance if you were using a barbell incline bench press on your last routine, switch that to its dumbbell variation on the next routine. Every change that is performed to your bodybuilding workout will elicit an adaptation response from your body in the form of increased muscle growth. As you even get more advanced you can then even begin to vary the exercise tempo, which is the speed at which you move the weight up and control it on the way down. Other advanced techniques like partial reps, descending sets and forced reps can be incorporated as well, but again, this is after a good 5 to 6 years of solid training. For now, play around with the variables of sets, repetitions, rest in between sets, and exercise selection.

Sample Bodybuilding Routine Using Periodization
For a sample bodybuilding routine that uses periodization, please click here.

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