Time to cheat and build muscle

Hi there its Jason, on a recent trip to Seattle with my buddy Phil something occurred to me, whilst we visited a public gym for a workout.

The first was that public gym's are great.

But we all know that.

More importantly, it occurred to me that although most people are
taught to use perfect text book form on an exercise, they may be
able to achieve far better gains by ignoring or modifying
this advice over the course of their training careers.

However, this does not apply across the board. Seeing that Phil is a
novice lifter I told him not to do what I did on certain exercises
and do as I did on others.

Let me explain more

So you’ve read a lot of articles on how to build muscle. But there’s something you just don’t know. There's something they're just not telling you. You’ve been lied to.

Everything you have ever read about proper exercise form is wrong. And it could be hindering your progress and setting you up for an injury. If you want to build muscle faster and maybe even avoid some injuries along the way, read what I am about to tell you very carefully.

Despite everything you read about the importance of full range of motion and strict exercise form the reality is that most people, beyond the beginner level, will build muscle faster and more effectively by NOT using text book form, not using a complete full range of motion on every exercise and by… dare I say it… CHEATING!


Have you thought about picking something up at waist height and lifting it to a shelf at eye height or above? Do you pin your elbows at your side, allowing zero movement in your body, only allowing your forearms to move upward as you hinge at the elbow? That might sound ridiculous? But that’s what you do when your perform a text book barbell curl.

Cheating and using a little momentum is 100% natural to the body. It’s just what you instinctively do when you lift something heavy. What is unnatural is just locking yourself into one rigid position, only allowing movement at one or two joints.

No two people are the same and some have injuries that they have to take into account. For example, I have a bad shoulder that has required surgery in the past. If I do a strict dumbbell curl with a dumbbell I can only use 25’s. Any heavier weight than that causes me a lot of excruciating pain. But if I adjust my body position slightly and lean over at just the right time and slightly swing through the painful portion of the exercise I can use nearly triple the weight without any problems at all.

Before I go off on a tangent, I should explain that everyone reading this who wants to build muscle and hasn’t been training for at least a year or two, should learn text book form first. Unless you know proper form and how to isolate and target the muscle you are training you will never be able to cheat effectively. After many years in the game I can cheat a bent over row with some extra leg drive and hip extension while still targeting my lats and upper back very effectively. A newcomer who tried to emulate my form would only work their biceps and lower backs, and probably get injured in the process. With the amount of weight a strong lifter can use, cheating actually takes stress off the lower back and makes it safer instead of more dangerous.

The same can be said for a barbell curl. When you are using a lot of weight the stress on your lower back with text book form is actually greater than if you used a little body language. However, an advanced trainee can cheat and more effectively overload his biceps while sparing his lower back. The beginner, on the other hand would put less stress on his biceps and only work his front delts, traps and lower back. So this would be counterproductive.

You've got to put some practice in to make it perfect. After a year  loosening up your form and cheating on exercises that safely allow you to do so and you will be pleasantly surprised at much it will aid in your quest to build muscle fast.

Well who said cheaters never win? I hope this article has helped all those who were about to throw in the towel, keep at it.

Using the tried and trusted 5x5 system to build muscle

What on earth is a 5x5 system? Well it is one of the oldest gaining muscle programs in the book made popular by legends such as Bill Starr and has been around forever. You see 5x5 is good and 5x5 is bad; it just depends on how you look at the situation. There are a few ways that the 5x5 muscle building system can be implemented.

The first way and the most common way that people use the 5x5 system to build muscle is that they warm up to a weight and then stick with that weight for about five sets of five. So you need to choose a weight that you can handle for that many sets. Essentially the fifth set will be the only set that is quite difficult. This is a decent method to build muscle but largely a waste of time for anyone but a beginner. There is too much volume at an intensity that is too low building muscle.
For beginners and early intermediates, I personally think the 5x5 system is a good one. When you are neurologically inefficient, you are more likely to respond better to a few more repeated efforts. I still don’t know if five sets are really necessary though 3x5 is probably going to be better in most cases.

The second most popular way people employ the 5x5 system in an attempt to build muscle is by starting with a heavy weight that they can barely get five reps with and then lowering the weight with each significant set. Again, I think this is too much. The only set that was worth doing was the first and maybe the second. This is not the optimal way to build muscle.

The third way I have seen this system employed to build muscle is to work up to a heavy weight that you can barely get five with and then keeping that weight for the next four sets, no matter how many reps you get. Progression is made each week by trying to get more reps in the subsequent sets. This is a favorite of one particular egomaniac strength coach I wont mention, and like everything else he recommends, is complete crap.

The last way that the 5x5 system is used to build muscle is by doing five increasingly heavier sets so that only your last set is tough. Basically the other sets are warm up,s so you are really just warming up to a five rep max or very close to it. If this happens to be the case, it’s really 1x5 and not 5x5. It’s a bit misleading. But if I had to pick one, this would be the best method.

Working up to a five rep max and then a down set at 90% of your best is an even better option for building muscle. Or I suppose you could do a very heavy set of five but leave a little something in the tank and then go for broke on the second set. There is now evidence which shows that this second option may be the better choice. Believe it or not the body does not function optimally during the first heavy set. This is due to the laws of homeostasis and various things of this nature. The first set causes shock and so certain protective mechanisms may set it which prevents the first heavy set from actually being the best set. The job of the first heavy set may be to provide neural arousal and prepare the body to go all out on the second set. This is something that people have to experiment with on their own and see what approach helps them build muscle fastest.


This post was based on an article sent to me by Jason Ferruggia.
I would highly recommend Muscle Gaining Secrets if you are a new trainee or skinny guy who wants to learn how to put on muscle. visit muscle gaining secrets and discover how to gain 27 pounds of rock-hard muscle in 12 weeks... Without any long workouts, taking dangerous steroids or high of those priced supplements.

The Natural Way to Prevent Colon Cancer

Post based on article written by Ultimate Lifespan March 12, 2012 on a product I have tried and like.   

Did you know that Colon cancer takes the lives of over 55,000 men and women in the United States every year. More than 130,000 new cases are diagnosed every year, and usually, at advanced states due to the lack of symptoms in earlier stages. Early detection is key in surviving colon cancer due to its invasive nature. Regular screenings are crucial in detecting colon cancer, but prevention via natural means may be your best defense!

Foods for Colon Cleanse

There are several risk factors of developing colon cancer have to do with diet. The following are risk factors for developing colon cancer:
1. High fat diet (saturated fat and trans fat)
2. Excessive consumption of fried foods
3. Excessive alcohol consumption
4. Excessive consumption of overcooked white and red meat
5. Excessive consumption of charbroiled, wood-burned or smoked foods
6. Obesity

The standard American diet is very high in fat, fried foods and red meat. It also tends to promote obesity due to supersized portions and excessive eating. Also the standard American diet is also low in fiber, which promotes a sluggish digestive system and increases the risk of chronic constipation, another risk factor for developing colon cancer.
Changing to a healthier diet that includes foods for colon cleansing can reduce your risk for developing colon cancer.

1. Fruit and Vegetables: Fruit and Vegetables offer your body colon cleansing soluble and insoluble fiber to soften and bulk the stool. This speeds up elimination and prevents poor colon health. The phytochemicals in fruits and vegetables offer your body a natural defense against many types of cancer. 

2. Whole Grains: Refined carbohydrates (white carbs) are laden in fat and sugar, which promote poor colon health and raise the risk of developing colon cancer. They are also low in fiber. Whole grains are high in fiber and lower in fat in sugar. They promote better colon health and weight loss. 

Also make sure you avoid some of the risk factors by making the following switches:

1. Choose lean animal protein rather than high fat animal protein such as red meat. Chicken breast, fish and vegetarian protein sources such as tofu, beans and brown rice can reduce your saturated fat intake.

2. Avoid alcoholic beverages and switch to healthier choices such as flavored herbal teas, some of which can also calm your nerves.

3. Cook your meats at optimum temperature rather than well-done. 

4. If you enjoy grilled foods, try grilling on an indoor grilling appliance.

How to Colon Cleanse

If you’ve been consuming a standard American diet for awhile, your colon is likely in poor shape. It may be lined with dried fecal matter that creates a toxic situation in both your colon and the rest of your body. This can increase your risk of developing colon cancer and other cancers through auto-intoxication and free radical damage.
Colon cleansing can rid your body of this dried fecal matter and improve digestion and overall health. Colon cleansing can and should be done once every few months, or even once a month, to restore colon health and prevent the development of colon cancer and other diseases and health conditions associated with poor colon health.
The Ultimate Digestive Health 30-Day Program includes four important components to thoroughly cleanse your entire system and colon:

1. Fiber: Fiber such as psyllium husks can bulk the stool and loosen dried fecal matter in the colon. Make sure you drink plenty of water and follow directions carefully.

2. Cleansing Tea: After the fiber has had a chance to work all day, a natural herbal cleansing tea taken at night before bed will work throughout the night to help you gently eliminate the waste by morning. Many teas also have ingredients such as chamomile to help you drift off to sleep.

3. Anti-parasite Formula: An unhealthy colon is a breeding ground for harmful parasites. Although we tend to think of parasites as being a 3rd world dilemma, intestinal parasites are common in the United States and often go undetected. An anti-parasite formula will kill any existing parasites.

4. Probiotics: After the colon cleanse, it’s important to restore natural bacterial balance so digestion is optimal following the colon cleanse. A probiotic formula will ensure a healthy start to a better digestive health!

To keep your colon at optimum health and take the preventative measures against colon cancer, I recommend completing the Ultimate Digestive Health 30-Day program at least twice per year, in the spring and the fall.