Success: Top Tips For Success As A Teenager

The teenage years can be a very confusing time filled with anxiety; or it may be a very comfortable experience for you, especially in high school. However, when high school is over and the party is done; who are you really? You've invested so much time in building the greatest social media profiles, building your reputation at school; living in a superficial realm of your own creation.

You will wake up one day and wonder why life feels so empty and lonely in spite of the fact that you have so many followers, friends and connections. It is indeed a sobering experience that takes hold of those people who are innately deep thinkers but against their better judgement; chose quantity over quality by investing a great deal of their time in superficial systems. You may not ever acknowledge that you've felt this way but there is a longing inside of you that won't stop chafing your conscience until you find one thing: Direction.

I am not saying that you shouldn't be enjoying yourself and having fun; by all means have fun in everything that you do. But commit yourself to something because it is something that you want to do, not because if you don't, people will think you aren't cool. Realize that your friends won't necessarily support you and the changes you begin to make; but that is one of the best things that can happen to you. 'Trimming the fat' so to speak, leaving the people behind who don't add any value to your life or support your decision to evolve don't deserve to be there in the first place. Usually, the negativity inside of a teenage mind is worsened by the stupid things that the people around us say; there is enough negativity in the world -- leave these people in the dust, if they chase you and earnestly want to reconnect with you, then allow them to be a part of your life again provided that they do not go back to their old ways.

Now here are some powerful tips for great teenage success:

• Limit the time spent on social media - I am 19 years old, so I understand just how much time can be wasted on technology; specifically a cellphone. My phone was stolen two weeks ago and it is the best thing that could have happened to me. Once you spend less time doing things that add no value to your life and instead spend that time enriching yourself; your life begins to shape and mold itself into exactly what you want it to be. 
• Know yourself, then pick a direction - Spend time doing things you love. Meditate on all the benefits that it brings into your life and then see how you can develop a plan to turn your passion into a possible career option.
• Lose the dead weight - Cut out the 'friends' that offer nothing but poisonous advice and negativity to your life. There is no place for that kind of behaviour at any stage of your life and you should value yourself highly enough to get rid of these people. This does wonders for self-confidence and overall positivity.
• Read - Pick up a book on anything that expands your knowledge base. Stop spending hours on watching your favourite TV show and instead use that time to invest in yourself by reading. You'll notice in as little as a few days how you begin to see things in a different light.
• Make mistakes - You should know that throughout your life you will make mistakes. Look at the mistake from every possible angle except for a negative one and take the lessons from it. Your teenage years are meant to be spent getting to know yourself; you can't accomplish this by trying to be perfect all the time. It's okay to make mistakes!

These tips are a culmination of the lessons that life has taught me through the years. I can only offer it to you so that it may be a beacon on your journey into adulthood. Learn to live a genuine life; free from the confines of social expectation and you will have learnt to be happy.

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Shoulder Training: Tips To Create Round, Powerful Deltoids!

Shoulders can be a particularly tricky area to develop especially if your motivation is dropping from the frustration of not seeing results. This becomes common when trainers aren't making use of specific exercises, stick to isolation exercises or never change their shoulder routine. The shoulder muscle as a whole consists of three parts; each with a specific function and optimal way to train them meaning that there are specific exercises that you can do in order to spark new growth in the shoulders.

The anterior deltoid: Known commonly as the 'front delts' are part of the shoulder that lies in the front of the body, on either side of the chest. They're heavily involved in all chest workouts and tend to take over when doing other pressing movements.

The medial deltoid: Known commonly as the 'side delts' are part of the shoulder that lies in the middle of the other heads of the shoulder, on the outside of the arm. These are worked to a large degree when doing a standing pulling exercise where the elbows are at face level and the wrists are lower than the elbow. These are worked only moderately in traditional shoulder press movements.

The posterior deltoid: Known commonly as the 'rear delts' are part of the shoulder that that lies at the back of the body and found on either side of the trapezius muscles. These are worked as secondary muscles in all pulling exercises but in order to fully develop need further isolated training.

The major mistake that trainers make is over-using over head pressing movements to stimulate holistic growth in the shoulder. While this is a fantastic exercise that has been used as a staple in bodybuilding for a very long time; most of its focus lies on the anterior deltoid, leaving little work to be done for the medial and posterior muscles of the shoulder.

Now that we understand the location of each head of the shoulders and what kind of exercises they respond to; here are tips to bring great size and shape to the shoulders:

• Seated rear delt raises - Often enough, trainers neglect to train their rear delts in favour of training the front or side delts. They'll throw in one or two sets for rear delts and call it a day. Seated rear delt raises, when keeping the body low and still, allows you to isolate the rear delts in a way that allows for maximum growth. Also, doing exercises such as face pulls and pull ups work the rear delts sufficiently enough to cause growth. 
• Side raises - Hold a pair of dumbbells next to your sides so that the bottom of them are parallel to the floor. Raise your elbows slowly and in a very controlled fashion until your elbows are in line with your lower jaw and your wrists are in line with your pectoral muscles. This exercises helps to target the side delts to a degree that few other exercises can match.
• Front raises - Your front delts do not need nearly as much work to develop if you're working your chest properly and doing over head presses. However, if your front delts are lagging, do dumbbell front raises where you stand with your arms by your side and slowly bring the dumbbell through the motion until they are in line with your shoulders.
• Light and heavy - Alternating between power sets and hypertrophy (muscle growth) sets allows you to get the best of both worlds in shoulder training: Strength and mass; but also it breaks the usual monotony of a regular shoulder routine.
• High rep range - Highly recommended for great growth in the shoulder. This is individual dependent, but the people I've recommended this to have seen great gains in mass and shape in their shoulders.

Round, shapely shoulders are the result of developing all three heads so that together they form a round, capped shape that instantly conveys strength and an impressive physique

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Beginner Bodybuilding: Free Weights Vs. Machines

It is very tempting as a beginner to use the machines because they feel 'safe' for you and you might be able to perform the exercise with a lot of weight. The machine weights can offer benefits to someone who has never stepped into a gym before but can also offer some benefit to intermediate and advanced trainers (they may choose to use the machines to add creativity to their workout or to completely burn themselves out after coming from the free weight portion of their routine).

While as a beginner these machines may seem cool and even fun to do, you have to realize that their comes a point where your training must evolve; that is where free weights become a major part of training. Machines can be used to teach the feeling of proper muscle contraction, thereby giving you a good understanding of which free weight exercises can be used to train a particular muscle. The shortcoming is that machines do not teach you proper form and therefore you put yourself at risk for injury if you move too boldly into free weight training.

To make things clearer for you, I will outline the positives and negatives of each method of training:
Machine Weights - Positives

• Easy to learn - Companies have simplified these machines to the point where basically anyone can hop on and perform the exercise. There is no learning curve involved which means you can dive immediately into training.
• Keeps strict form - Machines keep you locked in a set range of motion which can be a good thing when you begin training and your stabiliser muscles haven't become strong enough to perform free weight exercises properly yet.
• Comfort - The machines allow you to climatize to your new gym surroundings, helping you to feel more at ease; which is a big factor for most beginners.

Machine Weights - Negatives

• Does not build raw strength - What I mean by this is that very few situations require you to pull or push something operating on a pulley or cable system. Real world strength is not built on a machine.
• Potential Injury - The fact that you are locked in a range of motion is a double edged sword. It can be very safe and efficient for beginners but if you use it too often, you may pick up an injury. By being forced to perform an exercises in a certain path on each repetition leaves no room for what the 'natural' path that you body will take when performing the exercise. This may well lead to injury.
• Low potential for growth - Cable machines offer very little in the way of adding mass on your frame.

Free Weights - Positives

• High potential for growth - It is no secret that using free weights, while progressively increasing the amount of weight you use, builds both mass and strength.
• Real world strength - Weights in everyday life are mostly free weights. By training with them in the gym, you become better at the activities that require strength to complete them because of the fact that you train with free weights in the gym.
• Creation of dense muscle tissue - As mentioned before, using free weights allows your body to adapt to a greater degree of tension than it ever would compared to free weights. This means that your body responds by making your muscles larger in order to accommodate your rigorous training.

Free Weights - Negatives

• High potential for injury - This point is really only valid if you do not master the proper form for an exercise in order to train safely. Lifting heavy weights is, in itself, a dangerous thing to do if you do not know how to do it properly and can cause major injuries.
• Ego - The need to impress people and look very masculine with big heavy weights is something that can very well damage your progress and lead to injuries.

In conclusion, the beginner trainer should make free weight exercises the focus of training. This does not mean that you have to leave machines altogether, make space for them by all means, just use them less frequently than you normally would.

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The View Of A Dedicated Trainer - What Is Wrong With People In The Gym Today

The whole point of going to the gym is self-improvement; one can train hard for many hours and be dedicated both in and outside of the gym to see the results that one wants. Through this; you grow as a person, bursting through negativity that once kept you from reaching these goals and now serve as inspiration to those who wish to do the same. It is a place where dedication and perseverance are richly rewarded and encouraged by those who have similar goals.

However, some people, as with all activities across the spectrum, have completely missed this point and take the gym far less seriously than they should. It is not difficult to see where these issues stem from; mass media presents gym goers as brainless muscle heads unable to expand their thinking beyond the confines of the gym. The popular 'jock' trend that is often seen across all forms of media helps to perpetuate this kind of thinking, bringing young and even the 'less young' people into the gym with the wrong kind of mindset to be both successful and integrative. Being very loud (here, I do not mean dropping weights loudly or grunting loudly), swearing, treating people very disrespectfully, making jokes about overweight people in the gym are all things that I constitute to be downright wrong and plain rude.

This principle where people act out what they see in the media is not exclusive to the gym however; but because you have to deal with these people on a regular basis, it can chafe your patience. These 'mainstream' people develop a kind of grandiose attitude because they now believe that the fact that they lift weights, allows them to act in this manner and that it is considered 'normal'.

Most of the people who display great physical development, fitness models for example, have attitudes that are so far removed from the attitude previously mentioned that one would find it be hard pressed to believe that the two groups were doing the same activity to meet the same ends. These other people do not understand the value inherent in helping others and encouraging them; it is in doing so that develop a good character. Whereas fitness models (or people with fitness model bodies) as well as professionals, will almost always be found to give a helping hand, good advice or words of encouragement. It is indeed sad that the discipline of bodybuilding should be tainted by such people; but one can do nothing except show people the correct behaviour by leading by example.

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Tricep Training: Top Tips For Impressive Triceps

Many trainers give so much focus to stimulating growth in their bicep that their tricep training begins to suffer. In these cases, the triceps may only be worked on chest and shoulder day, meaning that they only work in a secondary capacity. While beginners may be able to get away with this; the intermediate level trainer will run into problems if tricep training is neglected. Problems arise in all pressing movements (such as the bench press and shoulder press) because of the weak link in the chain; the triceps.

Another reason why tricep training is important (albeit, a vain one) is the role the triceps play in creating the illusion of having big, thick arms. While people are startled by the sight of impressive biceps, having lagging triceps is really just a big disappointment (Think getting stood up by a hot date disappointment). They add shape and width to the arm because they literally comprise two thirds of the arm, while the bicep accounts for the remainder.

Having strong triceps plays a massive factor in how much weight you can make use of for all pushing movements. Increasing your military or bench press requires you to have strong triceps in order to push the weight through the full range of motion; having weak ones will leave you shaking, bending your back and making too much use of your spotter for help to complete the motion. This leads to both injury and growing frustration because you won't be able to progress to heavier weights with your triceps lagging behind. Leave your ego behind and train your triceps using both the light and heavy weight that they need in order to grow. Nobody wants to be seen holding a very light pair of dumbbells but that's what most people need in order to bring up their lagging triceps.

Here are some effective tips to use to create powerful triceps:

• Go heavy - Using a compound lift such as the close grip bench press, places more emphasis on the triceps rather than the chest muscles, while still remaining a multi-joint exercise. This means that you will be able to expose your triceps to much more weight than they're used to in a range of motion that is beneficial to them which will in turn spark new growth.
• Go light - After using heavy weights for tricep training, turn to single joint exercises such as single arm dumbbell extenstion to really bring out the fullness of the long head of the tricep. Keep good form and complete a full range of motion with a flex of the tricep at the top of the movement.
• Pushdowns - Tricep pushdowns are essential for stimulating the short head of the tricep, which can become very impressive if trained frequently and properly.

Never neglect your triceps as they provide a number of benefits when it comes to your other favourite muscle groups and the exercises you perform for them. Treat them well, and they will reward you.

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The Power Of Expectation: Why "Don't Get Your Hopes Up" Is The Worst Advice To Listen To

A life spent playing small is no life at all. When you invest the minimal amount in something, you can expect minimal returns as the result. The people who tell you that you shouldn't dream 'too big' (if your dreams aren't big, don't credit yourself with calling it a dream. Just call it a 'by the way'.) are definitely people who are living poor to mediocre lives.

They live safely, far away from the fringes for fear of falling off the edge. The problem with this is that you then become stuck on the same level throughout your life; you have no reason to climb higher if you've never been to the depths. If you never even attempt to climb, how can you assume to know where your limits are?

When you raise the bar for yourself on every single endeavour you undertake, the first few times you may fail. This is normal, it takes time for your mind to adjust to the new baseline for accomplishment you've set for it. But once the dissatisfaction sets in; your mind tears down the barriers that once dictated your level of accomplishment and begins plotting a path to solutions for your new expectations. Always remember that placing big bets allows you to reap big rewards and small ones; small rewards. 

If you expect to only go a small way up the mountain, that's exactly where you'll land up and the saddest part about that is that you'll be satisfied with that. You won't have any reason to go any further; you'll grow comfortable in being mediocre and then you'll perpetuate that poisonous advice "Don't get your hopes up". That phrase is exactly what is keeping the next Nelson Mandela or Donald Trump under the rug; it is the belief that when you play small there's a smaller capacity for pain. Pain molds your character, don't hide from it; embrace the lessons it can teach you! The most pain you will ever feel in your life will come near the twilight of your life and you wake up one day where you realize that you wasted your life placing low expectations for yourself. That is the ultimate pain; unlike any other that has or will ever exist is the pain of regret.

Raise the bar for yourself and you raise your worth. It forces you to change and learn the lessons that you need to become a true champion. It is never too late to change; do it today, don't dare waste another second with the bar pressed against the top of your head. Raise it to the sky!

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Go Mental: The Importance Of Mental Fortitude In All You Do

Have you ever taken the time to observe someone who doesn't believe that they're special or worth anything? Have you listened intently to the things that leave their mouth, or even the kind of music that they listen to? The way that their eyes have lost their sparkle and just look plain and devoid of colour?

It isn't that life has them beaten; its that they've managed to beat themselves! This topic has been re-visited so many times it is enough to make your head spin, but that should tell you just how important it is if you just take the time to comprehend the words written on this page.

Having a winning attitude, that is, filling your mind with positive thoughts and affirmations while keeping your negativity at bay. Soon enough, it becomes so easy to drown out the negative thoughts with the positives (you'll be turning the tables on your life completely when you do this) that whatever challenge you undertake will be bound to work. This can be anything from lifting weights, learning a new skill, beating a rival, starting a business venture, getting a girlfriend -- anything! Having your minds unwavering support means that whatever you do will have significantly greater chances of success than ever before. Having the mental fortitude to undertake a new challenge is characteristic of only the greatest men and women to have ever lived; they placed great faith in themselves as a result of their thinking. You have the power to succeed at virtually anything you set your mind to if you'd just make the change to think in a positive way.

I heard a great quote to capture this point perfectly: "You are where you are because of who you are. And if you want to get somewhere else, you're going to have to change something." You cannot expect different results if you keep everything the same! The chain of action starts in your thoughts and ends in a physical move, by that same logic, thinking and believing earnestly that you are a success will yield a result in the physical world that mirrors your thought process. If you hold the expectation that you will succeed, and that expectation is deeply rooted with belief, it becomes a kind of law that you will definitely succeed.

I don't want you to just read this article and feel inspired just for the moment and never act on it. Use your inspiration as fuel and make use of what I've written here for your benefit!

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Gaining Muscle: The Go To Guide For The Bare Beginner!

Firstly, the decision you've made to change your life for the better through bodybuilding is a very important one. Stick with this journey and you'll learn countless lessons, experience more hapinness than you ever thought you would from just going to the gym. You'll realize why fitness fanatics exist and their reason for loving being active so much! I want to congratulate you for taking this step; it certainly is the right one.

This article will be short and easy to understand; think of it as your cheat sheet to muscle building success that will leave your friends wondering what you're doing right. It's okay for that the gym be fun the first few times you step inside it; after all, look at all the new shiny things inside. But what you need to understand first is that training starts in the mind first; your attitude will dictate your progress throughout your training journey. That is the first gem of knowledge I will give to you; let that sink in very deeply. I've seen people who fail lifting a heavy weight simply because they believe that they do not possess the strength to do it, they've been beaten before they even started! You have to believe that you have all the tools necessary to have an impressive physique.

Regularly read over this article; print it out if you have to, just never lose sight of what you want. Inside you is the potential for greatness if you'd just stick with this for long enough. Below are tips that will help you tremendously, read them carefully:

• Nutrition - This point is bolded and mentioned first because it is one of the BIGGEST factors for muscle growth that most beginners. What you put into your body you get it; it's really that simple. I don't mean eating so called 'healthy' foods all the time, I mean making space in your diet for the things you enjoy eating while still building muscle (which is very possible). The first step is calculating your macro-nutrient requirements (This will determine the number of protein, carbohydrate and fats you must take in per day for either growth, maintenance or fat loss, there are many calculators available on the internet) and planning your diet accordingly. Stick to it; and watch the amazing changes your physique goes through.
• Proper form - Good form is holding yourself strictly to the prescribed way of performing an exercise. To many beginners focus on just lifting the weight instead of properly training their muscle. It may not be cool to hold very light dumbbells in a crowded gym, but anybody who became muscular understands this principle and will not ridicule you for it. There's a saying "You have to ride a few ponies before you can run with the bulls", don't get caught up in whats popular just do what is right for you.
• Attitude - If you step into the gym thinking "Oh this really sucks, I'd rather be at home right now", then get out of the gym. Seriously, just go home. If you want to be successful in this, know exactly why you are there: Work hard to improve yourself and give it the best you've got. If you don't have this attitude just go home.
• Compound lifts - The big five exercises, when done with good form (for safety reasons), will yield great muscle gains for you within the first few months or even weeks. These are squats, deadlifts, overhead press, bench press and bent over barbell rows; focusing on these lifts brings strength and shape to your muscles because they use multiple joints and therefore many muscles in the movement. Single joint exercises (curls, for example) have their place in your program, but building a program around them is not using your time or energy optimally for muscle growth.

Don't be discouraged by the people who make fun of you for making this decision; everybody who is heavily invested in the fitness lifestyle know and understand one simple truth: The people who try to bring you down are already below you; there's no need to look down when you're climbing up! I wish you all the best, you've made the right choice.

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Addiction Solutions: The Way To Beat Any Addiction!

I know how the endless spiral downward feels; and I choose the word 'endless' very deliberately because there is no end to the depths that you allow yourself to fall. The feeling that you're literally being driven by a force greater than yourself; your thoughts drown in negativity and craving.

The fact that you can 'see' these cravings and emotions, means that you are SEPERATE from them! You are not your craving; you are not your addiction, anxiety or fear! If you were, you wouldn't be able to consciously acknowledge them. Can you comprehend what this means for you? It means that you have power over them; you hold the power to give these emotions and feelings life, but you also hold the key to pulling them out by their roots, draining them of all growth.

You have built a belief in your mind that whatever it is that you're addicted to is somehow sustaining your existence. You're using it as a crutch in order to survive. You must understand that it is a CHOICE to feel this way, and that you can CHOOSE to feel another way!

This starts in one place: your soul. This isn't a religious article, don't be fooled by my words. The soul is where your thoughts and emotions mesh together to cultivate feeling which propels a certain belief. Take advantage of this law of life; the fact that you can change your current circumstances almost instantaneously through the power of meshing thought and emotion to propel a favourable idea. An idea where you have realized your potential in life, filled with feeling is unstoppable by any known force on this earth. Change your beliefs about yourself, monitor your thoughts carefully because it is your thoughts that led you to where you are now in life. Your thoughts dictate your life because often enough they're met with emotion; whether positive or negatve determines the manifestation in reality. Your soul is literally the most precious thing you have and when you treat it well, you can overcome any obstacle, including your addiction.

It must also be said that thinking about not doing something, for example "I will not smoke today" still counts as you thinking about smoking. Your mind does not recognize the 'not' or any kind of negative word. It only skims through important key words. So a better thing to think about all day is "Today, I will make a success of any endeavour I choose", as it is clear and to the point; and most of all, it is completely positive and success orientated.

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Forearm Training: Effective Tips For Explosive Growth!

Forearms, shmorearms right? Wrong! Jokes aside, neglecting your forearms whether it is a result of laziness or simply not including it in our programs is a mistake that begins at the beginner level and carries itself through to advanced intermediate trainers (perhaps even a few pro's but these are few and far between). 
The major mistake trainers make is assuming that nobody believes that forearms can 'Wow' people, they see it as a muscle group with less 'glamour potential' than the other body parts. Some would place their calves higher on the scale of priorities than forearms. This is logic that I do not really understand: If one loves upperbody training so much, it follows logically that forearm training would be catered for. Powerful forearms allow you to grip heavy weight and in doing so permit you to complete exercises optimally. I'm sure that most trainers have been in a situation where they were holding a weight, completing an exercise, when their forearms began to burn and eventually causing you to rest. The notion of training forearms flashes through the mind then is discarded in a non-chalant fashion.
In summary, here are the common reasons for neglecting forearm training:

• Wrong attitude - If you hold the belief that forearm training is not important; then it is blatantly obvious that you won't spend time training them. Treat all body parts equally; an impressive physique is a puzzle to put together, one part is not more important than another.
• Neglecting time - Instead of using the last 20 minutes training forearms (Which if done effectively, all you need!), most trainers opt to complete more sets for their primary muscle group being trained that day or even use it to train their abdominals.
• Ineffective methods - As mentioned in my Calf Training article, the calves and forearms are shockingly similar. The forearms are used in ALL upper body movements, which means they are used to being worked at a very high frequency. Even daily, when at home or at work; picking things up, shaking hands, cooking, cleaning, typing, drinking, eating -- your forearms are working! You therefore cannot expect them to grow if you train them in a fashion that is similar to these activities.

While difficult to grow, the forearms have an enormous capacity for both growth and glamour. Here are practical tips that can be implemented from your next workout:

• Working the flexors and extensors - The forearms are composed of two muscles; the flexors and extensors. Their names betray their functions, but I'll explain anyway: The flexors are used to flex the forearm, that is when your palm is faced toward the ceiling and is as close to your elbow as possible without bending your arm. The extensors are used to extend the forearm, they are stimulated when your palms face the floor and your knuckles are as close to your elbow as possible without bending your arms.
• Squeeze! - Doing light weights for many reps may feel like you're getting a good forearm workout; but the truth is that when you're doing over 15 repetitions for an exercise you are working your endurance muscle fibers(type 1a). Opt for a heavy, but managable weight; one where you can complete a full range of motion. Once at the top of the movement(where the back side of your hand is parallel to the floor, for flexors. For extensors, the back of your hands should be parallel with your shoulders if seated and the ceiling, if standing.) hold the weight there for 5 seconds before bringing it down, slowly and deliberately, to the starting position.
• Explode up, slow down - Your forearms are powerful muscles. You can utilize this power to move the weight powerfully to the top of the movement and once there; using that same power to slow the weight down on the way back to the starting position.

Having powerful forearms allow your other lifts to increase as it may well be the weak link in your physique and thus may impede your progress if not taken care of correctly.

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Killer Traps Training: Tips For Impressive Traps!

The trapezius (traps for short) are muscles that when well developed, can show dedication and maturity in your physique that few other muscles can. Whether striking poses for the camera or simply walking around in a T-shirt, well built traps are a huge indicator of a man who has spent many hours in the gym. This is not to say however, that if your traps are under developed that people won't still get that impression of you, however it does form part of the puzzle that is a complete physique.
Like the calf muscles, the traps are involved as secondary muscles in many exercises and daily movements. Whether pulling or pushing, your traps are involved to some degree, acting as stabiliser muscles. So, just like the calf muscles, they need to be taken through a complete and deliberate range of motion with a little twist added to it. Many people make the mistake of doing their shrugging exercises with an 'up and down' kind of movement where you hold the weights in your hands and bring your shoulders as close to your ears as possible. While this motion certain does offer some work to the trapezius muscles, it is not optimal.
Here are some tips to add size to your traps:

• Alternating heavy and light weight - The traps respond well to direct work with stimulus it isn't used to in your other lifts. Doing a heavy set of dumbbell or barbell shrugs for only a few reps is beneficial because it helps to boost the capacity for strength in your traps. Doing lighter weights allows you to go for a long, drawn out squeeze at the top of the movement; aiding you in making sure that the traps are properly trained by the end of the workout.
• Full range of motion - As mentioned earlier, people mistakenly use the standard 'up and down' motion for shrugs to build their traps. The optimal way to shrug would be to have your hands and shoulders completely lowered, squeezing your shoulder blades together and then proceeding to bring the weight as high as you can get it while stopping to squeeze at the top. You will experience an incredible amount of pain, but that's how you know it is working.
• Heavy deadlifts - Deadlifts done with proper form will go a long way in developing not only impressive trapezius muscles but also a thick, strong back.

These are tips that you can incorporate from your next workout onwards. They are easy to implement and to understand but they produce fantastic results! In a few weeks, watch the way your traps become thicker and fuller; no matter what the occasion!

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The First Step To Greatness: Take Responsibility

The easiest and most travelled road to mediocrity or failure lies in blame. When you play the blame game, you're always betting against yourself; nothing good comes of wasting your precious energy on thinking about your unfair circumstances. It is very easy to fall into that cycle of thinking: attempting something, failing at it, giving up, blaming everything but yourself, becoming bitter; then repeating the cycle on a new task. In many ways it is similar to depression because it is a very skewed way of doing things; you live your life on a crutch because subconsciously, you've already convinced yourself that you do not have what it takes to win.

Taking the path your life takes into your own hands requires courage and not everybody takes advantage of the courage inside themselves. Everybody has this courage, this belief that they are worth more than they are now; but they allow fear to turn that great flame into a dying ember. Too many people out there are living their lives by going through the motions, simply passing through; doing things in such a mundane way because that's the way they believe they have to live in order to make a living. If you're living in such a way; your world is without colour or purpose. Dare to be different! Separate yourself from your 'friends' who don't believe in you; they don't deserve your friendship. Make a decision to take responsibility for every action you take from this point onward; after every hour ask yourself if it was truly well spent or if you could have changed something. This is exactly how you begin to move forward! You've turned the 'Autopilot' switch on your life to 'Off' and now you're the one in control, you'll begin to see your actions as those that have value (those that add to your wisdom or bring you closer to your goals or simply just joy) and those that do not.

You have but one life to live and it is very short, each chapter seems endless until you look back one day and its over. That is exactly how you know that most of the decisions you made were not conscious and deliberate, full of purpose and life; but rather a mindless afterthought because your thoughts were probably stuck in the 'what ifs' of the future. If there is anything to take away from this article it is this: from today onward, make every hour a deliberate act on your part. Then watch how you'll feel a burning need to constantly improve yourself.

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Calf Training: Effective Tips To Get Your Calves Growing!

The calves and forearms are muscles that have two things in common: They're difficult to stimulate growth in and people frequently omit training them altogether. While they may be seen as 'less impressive' than other muscle groups, neglect in training them takes away from the overall aesthetic quality of your physique. You see this all the time on the internet and people love to bring others down because of this flaw. "Oh, look he doesn't train legs." or "Wow, someone skips leg day." These are a few examples of the things people say either on the internet or in reality, which may not even be true! Calves are notoriously difficult to bring up to par, even in the professional bodybuilders. But to the lay man, small calves equate to a factor to point out and ridicule.

I understand your frustration and sometimes outright embarrassment on this issue; people can be very cruel and it may affect you mentally at times. You must realize that, yes, your calves may be falling behind but you can rectify it and see results in as little as 6 weeks with hard work and dedication. It will be painful and very uncomfortable for the days that follow your calf training, but since you're taking the time to read this article, you must want it badly enough to go through these challenges.

Here are two common reasons why calf growth stops:

• Laziness - Trainers adopt an apathetic attitude toward calf training because they hide behind the excuse that they can wear long pants most of the time. They do the minimum number of sets and reps, sometimes even skip a few and then claim that their calves have been trained.
• Ineffective training - Your calves are used so regularly that they become somewhat immune to whatever new stresses you put it through. This is only because you don't understand how to train them properly!

Calves may not be glamorous muscles to train, but once you have developed them fully it becomes a wonderful achievement for you. Here are some tips to get your calves growing:

• Intensity - Imagine yourself training your favourite muscle, whatever that may be. It is probably your best, most prominent muscle group because of the focus and attention you give it! Apply that same intensity to your calf training, treat it as you would your favourite muscle and see the difference it makes. With your favourite muscle, you can always squeeze in one more heavy set or rep; do the same for your calves.
• Stretch reps - When you walk or run, your feet are parallel to the floor before contracting. That is exactly what they're used to doing which means that they'll respond poorly to exercises that operate only in this range of motion. When you step on the seated or standing calf raise machine, make sure that your starting position is when your heels are as close to the floor as possible. From there, complete the motion by slowly bringing the weight up until your heels are well past being parallel to the floor.
• Slow down - Take a full 10 seconds to bring the weight from the top of the movement to the bottom, then hold it at the bottom for 5 seconds before bringing the muscle to full contraction; also taking 10 seconds to do so. Doing this for each repetition is unlike anything your calves have ever experienced, and it will tell you that by giving a very painful burn. This is exactly what you want!

Calf training is very difficult to stick with unless you find the motivation to see it through. The pain barrier is something many people struggle with, but persistence is key when it comes to bridging the gap between your calves and other muscle groups.

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The Importance Of Nutrition: Quick Tips On Pre And Post Workout Nutrition

Every trainer should view nutrition as coal to a coal train; without it your results will stall, your frustration will grow and it will becomes more likely that you will give up your muscle building journey. There are no definite rules that apply to everybody when it comes to nutrition, only guidelines because peoples bodies react differently to any kind of stimulus you subject it to. There are only two rules cast in stone for everybody: Consuming more calories than you expend results in weight gain while consuming a smaller number than you expend results in weight loss.
However, that will be discussed in greater detail in another article. The focus of this article is around nutrition before and after your workout which can have a great impact on your results.
Pre workout nutrition should be taken with the goal in mind that it should fuel your workouts. When eating a small banana or fruit as your sole source of nutrition before heading off to the gym, you should ask yourself: "Is this really enough to sustain me? Will I have the energy I need to outperform my last workout?". Proper nutrition before your workout allows all you cylinders to be completely full before you begin firing! Intense workouts where you beat your last personal record, go for longer, out-rep your training partner or your last attempt at that same exercise should be your goal. Eating properly beforehand allows you to feel stronger and more energetic in the gym which leads to greater gains.
Here are some quick tips on pre workout nutrition:

• Keep it liquid if you're pressed for time - Throw your foods into a blender and make a shake if you're under time constraints. Liquids digest much more easily than solid foods thus making them a great alternative if you don't have time to cook a meal. Your shake should include a combination of protein and carbohydrate (I would recommend oats and a scoop of whey protein). It is also very low in fat which is ideal before a workout.
• Leave time for meals - Eating a full sized meal right before a workout is detrimental to your results because blood rushes to your digestive system in order to process the foods you've just eaten instead of pooling into your muscles. If you have ever trained on a full or partially full stomach, you will have noticed that you feel lethargic and that your pump is sub par. This is not to say that you cannot eat meals before a workout, by all means eat a carbohydrate and protein combination meal (keep fats very low as amounts over 10g can blunt the release of muscle building hormones) but leave an hour and a half to two and a half hours for that meal to digest before hitting the weight room. 

Magazines have popularized post workout nutrition but the belief held by people is slightly skewed on this matter. The notion of this wonderful, esoteric '30 minute anabolic window' has snuck up on the beginner and even intermediate trainer. While eating protein after a workout has been researched and proven to increase muscle protein synthesis, there is no magical time threshold that the protein has to be consumed in to encourage muscle gain. There are also those who advocate taking dextrose or some other kind of simple sugar to spike insulin after a workout; this is also wrong because it has been shown that it has absolutely no effect on protein synthesis.
Here are some quick tips to optimize your post workout nutrition for greater results:

• Consume a combination of protein and carbohydrate - Eating protein after a workout has been shown to increase muscle protein synthesis. However, for optimal results, eating a combination of carbohyrdates and protein has the largest impact on protein synthesis. I recommend having whey protein as it digests much faster than solid food but this doesn't make a massive difference to your results.
• Keep it  liquid - Again, this allows your body to digest these nutrients much more quickly allowing your body to shuttle these nutrients to your damaged muscles.

These tips are simple and can be implemented right from your next workout. It is crucial to realize the importance of nutrition when on a journey to build an impressive physique, it is literally the driving force behind your results.

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How To Increase The Size Of Your Biceps

Your biceps leave a lot of potential to be impressive if you work them correctly. Many trainers spend many reps and sets training their biceps despite them being such a small muscle group. While direct bicep training certainly does have its place (I mention this because some professional bodybuilders advocate 'no direct bicep work' in their approach), it has to be done properly. One of the more difficult muscles to break through a plateau with, but certainly not impossible, are the biceps; especially when you're stuck on a certain weight.
Having a great set of guns isn't all bicep work though. In beginners, one often sees over emphasis of bicep training compared to tricep training which means they're only solving one third of the puzzle. Big arms are the culmination of equal parts bicep and tricep training the bring a 'complete' look to the arm, but this point was somehow lost in the translation. By keeping bicep work frequent and intense but simply 'going through the motions' with tricep training will lead to disproportionality in your arms which is the last thing you want if you're looking to have a body to impress yourself and other people.
There are two common mistakes people make when training their biceps:

• Overtraining - When I say the word 'overtraining' people mistake it for having a high frequency in training that muscle. That is flat out wrong. While training frequency may play a role in overtraining; that is not what overtraining is, which people commonly mistake it for. Overtraining means experiencing a decrease in performance when training that muscle. Some people can train their bicep everyday and still increase their performance(albeit, a very small number of people), while others who train bicep twice a week may experience this loss of performance.
• Lack of variety - Curl monkeys, check in! Doing endless sets of curls may do wonders for your ego but does very little for arm growth, especially when you've been doing the same bicep routine for over 8 weeks.

Now let's look at three great ways to get those biceps growing:

• Slow negatives - Many people focus on the positive portion of the lift (curling the weight up) but give little to no attention to the negative portion. Lowering the weight back slowly to the starting position increases the time that the muscle is under tension. Not only does this break the monotony of regular curls but it takes a lot more effort to perform the same number of reps with the weight you were previously using.
• Speed positives - This is a great way to expect greater results from the same weight that you're currently using. Take the weight through a full range of motion quicker that you normally would while still maintaining good form, and you'll start to gain more muscle mass in your biceps.
• Reverse grip - People think that the only way to curl a bar is with your palms facing the ceiling. You can invert your grip (palms facing the floor when holding the bar) and curl. Note that you'll be using significantly lower weight when doing this but the difference in soreness you'll feel the next day will be worth it!

Don't get stuck in the rut of staying with what is familiar when training your biceps. Get creative and your body will thank you.

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Help With Depression: A Guide For Getting Back On Your Feet

When under the spell of depression, the world can seem devoid of any colour, love or meaning. I like to describe life in depression as 'living in grey' and I'm sure you understand exactly why I say that. It is unlike any other feeling because once it becomes bad enough, you become numb to every other emotion; living life on the fraying ends of an old dusty rope.

But you mission on every day, some of us bring out our most sincere aspects of ourselves when around our friends or family and they'll describe us as the most genuine people they've met. You feel like you're faking when you're around your friends and they describe you this way; you begin to feel worse.

This couldn't be further from the truth. That loving side of you is still alive and well; it manifests itself when you sense the love from your friends or family even if you don't consciously interpret their love. The way you feel when you're alone with your thoughts are another story though, and this is what I'd like to expand on.

That dark voice that whispers to you that you're not good enough and that you're not worth anything can only speak truth if you allow it to! The fact that you have the courage to face the day, that you're up and reading this article is a definitive sign that something deep inside you wants you realize your greatness. The force that brought you here whether you're conscious of it or not, wants you to manifest the gifts that your uniqueness has nurtured inside you. You have to realize that whatever happened to cause you to feel that way only has power because you allow it to have a hold on you. It may be something truly horrible but you have to take responsibility for your thoughts and actions from this point onwards if you want to become happy again.

I highly recommend speaking to someone close to you about how you're feeling when dark feelings and thoughts begin to cloud your body and mind. This will go such a long way in bringing you back from the depths of where you are; letting someone know whats on your mind, even if they don't give particularly helpful advice, you'll feel considerably better than before. It's important to let go of your mistakes because they do not define you; they cultivate a stronger character within you. Realize that this patch you're going through is temporary (no matter how long you've been depressed) and that if you decide that you're going to make an effort every day to think positively; watch your world change around you!

Here are 5 powerful tips for overcoming your depression:

• Watch your thoughts - Monitor where your mind goes when it goes blank. If you feel negative thoughts creeping up on you, get busy with something else! Either get up and go do something you enjoy or literally force yourself to think about something positive. Depression is all in your mind and the change comes when you change your mindset.
• Stay busy - Make it difficult for your issues to cloud your mind. If you strive to constantly stay busy, there is very little room for negativity to seep in and overthrow you. Read a book, go out for a jog, call a friend on the phone, re-read this article if you have to! Just don't stay still.
• Speak up - As mentioned earlier, speak to a close friend or family member. Don't be afraid to empty your heart to them; they'll be able to understand more than you know. Even if they don't, verbalizing whats bothering you helps your mind to work through it. If you don't have someone like this, feel free to message me; I've been through this and I know what it is like to need a friend.
• Watch your diet - Eating too much sugary and fatty foods in your diet can contribute to feeling low/drained. Eat more veggies, they're full of vitamins and minerals. What's most important is that you eat a balanced diet, no extremes(for example: low/no carbohydrate, very high protein, low/no fat) as they are usually quite unhealthy. Everything in moderation.
• Identify the issue and work through it - When you pinpoint exactly what it is that is bothering you and speak about it or discuss it; either verbally or writing your feelings down about the issue, things start falling back into place. Once you know what it is that is bothering you, you gain the knowledge of how to fight it and move past it. You can make the decision to put the issue behind you and say "From this moment on, I live in the world I create, not the one my past wants me to live in".

If there is one thing to take away from this article it is that you should begin to take responsibility for every action, thought and word you produce. Allow them to be positive and you can watch as your world change for the better around you.

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The Great Porn Addiction: How An Over Sexualized Culture Is Warping Our Minds

Many articles written about this topic, in my opinion, use too much humor to bring its point across. Viewing pornographic material too regularly warps your mind and real world expectation of women, with so many graphic and novel situations(most of which will never happen on reality) just a click away; the bar both inside and outside the bedroom has been moved higher than ever before. Have you ever judged a women too harshly based on her outward appearance? "Oh, her breasts are too small." or "I prefer my women with a big, round butt.", these are common enough in the men that don't regularly view pornography, everybody has certain things that they like; this is completely normal. The problem comes when you're viewing pornography multiple times a day for an extended amount of time (while masturbating or not) and instead of going over to talk to that cute girl (by realistic standards, not the pornstar XXL everything body), you instead become passive and make excuses as to why she doesn't suit your (now) non superimposable tastes.

The mind begins to objectify women; they stop being people with personalities, dreams, ambitions, backgrounds, struggles, hopes and dreams. They simply become pieces of meat. While this is a very harsh thing to say, that is the truth of the matter. Your mind becomes accustomed to whatever you constantly expose it to; thus if you regularly expose it to lewd material that rewards you(by orgasm) for watching women being treated this way, it eventually learns that this is the way things are meant to be. A relationship in itself is meant to be built on love, trust and mutual respect. Pornography is anything but that: endless numbers of women are photographed and recorded doing the most sexually deviant things imaginable as well appearing to be grateful for these things being done to them. There is a growing number of men who expect to do these things to the women they're involved with in the early stages of the relationship, perhaps after the first few dates. This is should shock you for the sole reason that it just isn't right! Learning the other person's likes and dislikes are part of a healthy sexual relationship but the disconnect comes in when people start to force their own (perhaps non mainstream sexual preferences) onto their partners with no regard to how the other person feels.

If you're visiting these sites at work or at school, you should begin to notice that you may make small and sometimes frequent mistakes because it takes your focus away. Underestimating the power of sex and all its branches(image, video, voice) is a recipe for disaster for the man with a faltering constitution. If you're lucky enough to have children one day, think about how you would feel if your daughter were treated like the women in those videos. Is it worth giving your mind to lust when you know what effect it is having on you?

Ultimately, the choice is up to you. The golden rule for anything is that everything should be done in moderation but once you feel yourself crossing a line and going in search for more 'extreme' material; examine yourself. Recognize that your tastes are being warped but that you still hold the power to change yourself back through abstinence from pornography.

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The Confidence Factor: How To Gain Confidence And Become Comfortable In Your Own Skin

Have you ever really given yourself the time of day? I mean really listen to what your mind and soul is telling you. Most people don't view the person inside of them as a friend or their most precious companion, they see it as a horse who is too stubborn to drink from the stream. Once you start seeing yourself as your own best friend, your lifelong partner and begin to develop a relationship with yourself, THAT is when you start to love the little things about yourself and that is what confidence is: loving every little detail about yourself.
You are one of a kind, there is nobody else like you -- The first and last of your kind. Developing a relationship with yourself by defining what values you hold most dear, your favourite hobbies, favourite music, your most outlandish dreams and fears! Can you build a strong friendship with somebody without getting to know them and expect that to be a strong relationship? Absolutely not. You are not the exception. Get to know yourself! Spend time alone, doing things that make you happy because it feeds your soul. Stop trying to change yourself to please other people, its okay to be selfish during this time in order to better yourself. How can you expect to make others happy if you can't make yourself happy? Realize that every single human being that was, is or will ever be has a unique talent and purpose because we are all different and uniquely made. All you have to do is take some time to find out who you really are (I'll include a list of things that you can do that will help with this), who you were made to be and build on that every single day from when you wake up until you lay your head to rest at night.
The reason why you aren't confident is because you don't really know yourself! The more you get to know yourself, the more you realize how amazing and wonderfully made you really are. That is where true, unwavering confidence comes from: knowing yourself and loving the person you are. I guarantee you that the two go hand in hand, its automatic; as you get to know yourself you begin to love yourself. There are too many external factors that jump into peoples minds when they worry about their confidence. From dress style, hair do's, cologne, the way you speak, the way you act even to the way you move. While working on these external factors is a start, they are not the underlying cause of your timidity. You can be the most stylish, suave person in the world but when it comes time to build a connection with people; its game over.
Here are 5 things that you can do to begin your journey to great confidence:

• Meditate - Start each day by spending a mere 10 minutes meditating. There are many sites giving you good methods on how to meditate. The benefits are numerous, but importantly it has been shown to increase relaxation and decrease stress levels.
• Write down your values - Spend time writing down the values that you believe are important. Learn them, study them and live your life according to them. You'll find that you will feel more 'centred' when going about your day and interactions.
• Know your strengths and weaknesses - Acknowledge your shortcomings, because once you know them you can begin to play to your strengths.
• Spend time alone - This is not the time to sit on your backside browsing mindlessly on the internet. Consciously make decisions to read books to expand your mind, spend time defining your interests and hobbies then make a decision to put more time into things you love to do. After you let the things you love blossom in your mind by spending more time with them, you get to know yourself better and in turn raises your core confidence
• Keep moving - There will be days that your anxiety seems to creep up on you. There are two great ways to beat this: begin to think positively about whatever situation you are in and about the day ahead. Its is important to be completely optimistic. The second way is to keep yourself busy: go for a run, read a book, watch something informative or interesting on the internet or TV(as long as it adds to your knowledge base). Take responsibility by allowing positive thoughts to flood your mind instead of negative ones.

This article means absolutely nothing if you just read it and only 'kind of' want to change yourself for the better. You must absolutely want to change and believe deeply that you do, indeed, have more to offer and can amount to more than you already have.

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How To Lose Fat In A Short Amount Of Time

People view losing fat as some kind of massive challenge akin to climbing Mt. Everest. Losing fat is like riding a bicycle: You may fall over a few times but once you have the hang of it, you'll never forget it.

There are so many wives tales about losing that fat wherever it may be in your body: The abdomen, backside, arms, cheeks wherever! People will recommend that you do certain exercises to 'target' the fat around this area in order to burn it off. That may be the biggest load of hogwash I've ever heard, and once you know the mechanics behind losing fat you'll understand why!

How do we go about losing all this fat? To understand how you lose it, first understand how you got it:

• Lack of exercise - People view this as the number 1 reason for others being overweight. While it hold significant water in the debate, there are still people who exercise but still don't lose weight! It must be said however that any exercise at all, beats no exercise every single time.
• Diet - Ask yourself honestly: Have you been eating too much of certain kinds of food and very frequently? I'm not here to preach to you about eating 'clean and healthy' foods, (A term that DOES NOT hold any water is the idea people have about so called 'healthy' foods but that will be discussed in a later article) all I want to do is to make you realize that your diet is unequivocally the most important factor in losing the fat you want to lose.
• Genetics - We can sit and blame your genetics all day long, but genetics are not going to keep you from losing that fat nor did it force you to grab that extra slice. Stop being a slave to this excuse and take responsibility for the decisions you make about your body from here on out.

Now, in order to lose the fat mass that you've accumulated in your body it is absolutely essential you heed these points:

• Goal Setting - Don't look at me like that. Physically writing down your goals on paper makes you many times more likely to stick to the task you've set out to do. Think about how you'll feel about yourself, how your friends and family will react! You have to want it before you can have it.
• Diet - Go on any search engine site and search for "macronutrient calculator". You input information such as age, height, current weight and it calculates how much you need to eat per day to either maintain your current weight, lose weight or gain weight. Now, once you have that number(weight loss energy number) you'll need to start tracking your food intake. You can't travel through a foreign country without a map and expect to get where you need to go right? Download an app called myfitnesspal, it is completely free and will track foods and measure food intake along with your goals.
• Keep fat intake low - While fats have their place in any diet, over consumption of fats have a detrimental affect on fat loss purely for the reason that they are higher in energy than protein or carbohydrate and can easily make you exceed your energy goals without you realizing.
• Lower your sodium intake - 3g of sodium per day is plenty. You don't have to cut it out completely, just make sure that you stay within that range. Excess sodium causes you to retain water in your body making you feel bloated and making your limbs appear larger.
• Exercise - This may be obvious to you but you'll need to lift yourself up and do some form of exercise! Running, jogging, swimming, walking -- whatever you can think of! Anything to get your heart rate up for at least 30 minutes per day or every second day if you're busy.
• Eat more protein - Eating protein creates a thermogenic effect in the body where it metabolizes the protein source and by doing so raises your body temperature in turn favouring fat loss.
• Drink more water - Water is what your body needs for all metabolic processes, including lipolysis( breaking down of fat)
• Take cold showers - Getting into a cold shower may be the last thing you want to do after a long day, but it works for losing fat! The drop in body temperature is very sudden so when you get out, your body expends energy to raise your body temperature back to normal in a process called thermoregulation. Fat loss is favoured because of  the energy expenditure your body goes through to bring temperature back to normal range.
• Eat more vegetables - Vegetables are full of vitamins and minerals that your body needs to function correctly. They are also a great source of fiber which helps clean out the body of buildup in the intestines, keeping you healthy.
• Say NO to sugar - Sugar is a very fast digesting carbohydrate. It provides immediate energy for immediate use. If you do not use that available energy, what do you think happens? Yep, fat storage. Opt for slower digesting carbohydrates such as brown rice, brown bread, oats and sweet potato to name a few. These will keep you full for longer, reduce cravings and if you're eating them alone(without protein or fat) will keep insulin spikes at bay.
• Live a balanced life - Its okay to have a coke once in a while or to spoil yourself with a bar of chocolate. We're human after all, so don't punish yourself for that. Instead, make it part of your diet; leave space for you to spoil yourself. Everything in moderation is by far the best way to live in a balanced way.

During your fatloss journey there will be times where you lose motivation. I recommend going onto youtube and searching for a channel named 'Mateusz M' for inspirational videos guaranteed to keep you on track. I've done this countless times.

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Building Muscle With Explosive Reps!

Different styles of weight training such as time under tension, movement till peak contraction, and explosive style movements have been popularized by health magazines. Most people however, grasp the general concept of the training method but fail to grasp the fundamental mechanics behind them to stimulate growth and produce results.

Explosive style training is one of the most vastly underrated training methods used because, I believe, not enough has been written about it for it to catch on. This is not by any standard, new knowledge but rather a refresher article written to encapsulate the vast benefits of training explosively. It involves moving a weight through a complete range of motion as quickly as possible while maintaining good form (in order to avoid injury as this kind of training can easy bring if one is not careful) then slowly bringing the weight back down to the starting position. Most people, in any style of training, seem to neglect the negative portion of the lift (that is, bringing the weight back down in a pushing movement or returning the weight to the starting position in a pulling movement). Adding these small variations to your training can help you either further increase your muscle gains or spark new growth if you've found yourself stagnating. All done while either keeping the same weight or using a lighter or heavier weight. The point is to maximize results from the same amount of effort.

• Moving the weight - As quickly as possible, without sacrificing form, through a full range of motion allows all muscle fibers to fire from the start instead of sequentially. Thus, you end up getting more tears in muscle fiber by the end to spark new growth
• Plateau breaker - So many people get stuck in the same routine and wonder why they stop progressing. Apply this principle effectively and watch your lifts increase!
• Lighter weights, More results - Lighter weights will seem heavier to you when moving it as fast as you can, but changing up your routine will create results. This also reduces chance of injury.
• Injury time - Moving heavy weight all the time is not sustainable, especially when lifting 5-7 days a week. Lower weight means you can still train if you're getting over an injury but can't resist the gym
• New growth - It is easy to become comfortable in a program you've been using for weeks because you've initially gained results from it. However it is equally easy to become despondent when you're not seeing results and then blame genetics or any other factor besides your now 'comfortable' training style. Change it up! Slight tweaks like these make all the difference if what you were doing was working for you and you don't really feel like switching to an entirely new program.
• New is better -- and fun! - If you've caught yourself just 'going through the motions' at the gym, adopt explosive style training. Not only is it fun to do but it keeps things interesting for you.

These are just a few of the appealing benefits to explosive training, which can be utilized by the advanced all the way through to the novice trainer.

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