An Amazing Technique That Can Make Your Gains Skyrocket While Others Have Reached A Sticking Point!

Written by Trent Brook

If you clearly understand and applyrepparttar principles involved in natural bodybuilding, you will experience very rapid muscle gains. However, over a long term, eventually a ‘sticking point’ or plateau in your training may be reached. It is at this point in training that further muscle gains can sometimes appear almost impossible. Sticking points are almost always a direct result of overtraining. More often than not, this plateau can be overcome with a brief layoff.

The reasons for such a “plateau” in muscle gains can vary. Applying some of these simple strategies below should quickly produce further muscle gains. Most guys mistakenly assume, when reaching a plateau, that their maximum muscular potential has been reached. That is simply notrepparttar 144050 case. Your true potential is incredibly high. Very few guys come close to even “scratching” their limits.

Now. Taking a brief layoff, isrepparttar 144051 first recommendation when experiencing a sticking point in your training. After returning to regular training, if you are still unable to increase your muscle size, two further strategies can be applied to produce bigger and better gains.

Increasingrepparttar 144052 current resistance onrepparttar 144053 exercise you are stuck on can stimulate extra muscle growth. This increase should not exceed more than twenty percent. For example, if you are using 100 pounds in a barbell curl for ten repetitions,repparttar 144054 weight should be increased to 120 pounds. Adjustingrepparttar 144055 weight like this, will more than likely reduce your performance ability to three or four repetitions. However, if you perform all sets with maximum intensity of effort,repparttar 144056 number of repetitions you are able to perform will quickly increase to ten or more.

How to Avoid Using your Home Gym as a Clothes Rack

Written by John Phung

So here’srepparttar situation…

You have a home gym, treadmill, elliptical trainer, or some other piece of home fitness

equipment. But it’s sitting inrepparttar 144021 corner ofrepparttar 144022 room being used as a clothes rack. You haven’t

gotten any use out of it for months, and you might be thinking of selling it off.

There’s a reason why you initially bought this piece of equipment, and I can bet that it wasn’t

meant to hang your clothes on (there are much cheaper alternatives than that).

It was probably alongrepparttar 144023 lines of “toning up” or “losing weight” or “getting fit” and so on and

so forth.

You know it’s probably a good idea to start exercising again, but you might be thinking:

1. “I’m too busy with (insert your reasons here), and I just don’t haverepparttar 144024 time

right now.”

2. “I’ll do it later.”

3. “I’m not too sure what exercises to do.”

4. “I just don’t have any motivation right now. Maybe inrepparttar 144025 future when I get fired up I’ll

start again.”

5. “I’m feeling pretty tired these days with everything going on. I’ll get to it once I have

some energy.”

But what wererepparttar 144026 reasons that made you buy this machine? How long did you actually use this

machine? Why did you stop? And why aren’t you using it now?

What you’ll do is examine your reasons why, and give you an actionable guide to get you off your

couch, takerepparttar 144027 clothes off your home gym and start using itrepparttar 144028 way it was meant to be used (and

start achieving your goals!)

Here is a Solution…

You need to set some goals, and you need to set a plan to get to those goals. That’s right, just

like what allrepparttar 144029 self help guru preaches, this is what you need to do. The reason why you need

to set goals is that then you’ll have something to work towards.

And I’m not talking about some up-in-the-air, vague goals like, “I want to look toned”, or “I

want to lose weight”.

I’m talking about detailed, specific goals. Something alongrepparttar 144030 lines of, “I will lose 10 pounds

of fat in 60 days”.

Also, along with setting goals, you need to write down your “reasons why” you want to achieve

this goal. Losing 10 pounds of fat in 60 days is fine and dandy, but you’ll be way more

motivated to exercise if you’re constantly reminded that your wedding is in 60 days!

Here’s an acronym that will help you set and attain your fitness goals:

S.M.A.R.T-R (pronounced “smarter”)

SMART-R stands for:



A-Action oriented



R-Reasons why

Let’s go into details of each point:


“The more specific and measurable your goal,repparttar 144031 more quickly you will be able to

identify, locate, create, and implementrepparttar 144032 use ofrepparttar 144033 necessary resources for its

achievement.” -Charles J. Givens

"I want to lose weight" is different from "I want to lose 10lbs of fat and gain muscle mass by

doing 3-5 cardio workouts and 3-5 resistance training workouts per week atrepparttar 144034 gym overrepparttar 144035

course ofrepparttar 144036 next 3 months."

Your fitness goals should be detailed, clearly defined, and stress exactly what you’re going to

do and you want to achieve.

For example, instead of setting a goal to lose weight, set a specific goal to lose 3 inches off

your waist, lost 5% body fat, or lose 3 pounds of fat.


"Make measurable progress in reasonable time." -Jim Rohn

If you’re not keeping score, you don’t know whether you’re winning or losing! And keeping score

is all done with numbers. Do you want to lose 3 inches off your waist? Do you want to drop down

from 20% to 12% body fat? Do you want to lose 10 pounds?

Whatever goal you choose, make sure that you can measure it. You need to do this so you can see

and measurerepparttar 144037 progress over time. For example, losing 1 pound per week would be a goal that is

measurable over time.

Also,repparttar 144038 things that you can’t measure (happiness, etc.) will come along with achieving your



“You'll always achieve more through movement than meditation” -Gary Halbert

Virtually no goals can be attained unless there’s some action taken. If you plan to lose 10

pounds of body fat, you have to figure outrepparttar 144039 “action” that you need to takerepparttar 144040 attain this

goal. What resistance training exercises are you going to do? What cardiovascular exercises are you going to do? How often should you do them? In this step it’s helpful to recruitrepparttar 144041 assistance of a fitness professional who can provide you

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