Archive for December, 2013

Learn How You Can Jump Higher

ANYBODY can improve their vertical jump and learn how to jump higher!

The key is learning how your body type affects this. Age, gender, race e.t.c., are not as important as most people think. You need to do an assessment of your body’s individual reaction to training, as this changes from one person to another. just assigning you exercises simply doesn’t cut it if you want real hops…you NEED a cycle based on exercises for your given body type, concentrating on your weaknesses. These exercises should cycle from Strength to Explosiveness to Plyometrics.

Some Basic Steps To Get You Started

1. Assess your current level of fitness and your expertise with previous methods of training. The most effective way to get gains is to build a totally new strength platform. Then start utilizing an explosion phase. This will result in further inches.

2. Practice Lifts. Entire body strength is a key factor for such an athlete and there is no better exercise than the full back squat. This gives you progressive increases on spinal loading, which, in turn, stabilizes you under tension, and also improves stretch-response of both hamstrings and hip muscles.

3. Root the squat centrally within most of your lower body workouts. 6-8 decent lifts gets the best strength developments and vertical carryover. On the days of your upper body workouts, use the same philosophy, with the central exercises being bench press, overhead press variations, pull-ups and dips. Remember the overlooked muscles towards the end of your workout – muscles such as hip flexors, the shins , transverse abdominals e.t.c.

4. Ensure that you use a lifting technique in a safe and effective manner. Undergo 3-5 week strength phases for both lower and upper body. Done correctly, visible gains of 5+% on each lift should be apparent weekly. Following this, you will start to envision how your jump is guaranteed to increase.

5. Correctly utilize explosive and plyometric training as well as your strength training. These are your “field workouts” and are completed pre-weights. E.g., on Day 1 you begin by using a series of tempo runs, sprints and low-intensity plyos (after the proper warm-up of course). By the time Phase 3 comes around, this will have gradually switched to shorter tempo runs, overspeed (downhill) sprints and high-intensity plyos.

6. Concentration on the heavier weights should fade as you progress through the phases.

7. Visualization is important – imagine yourself exploding upwards. Picture yourself with large leg muscles that are tightened like springs, ready to blast you up into the air. Say to yourself “I feel myself getting more powerful and much lighter.” Then jump again. You should observe a noticeable increase in your vertical leap. (Sports psychologists have long recognized the effectiveness of “mental practice” in increasing athletic performance.)

For more information on learning how to jump higher, visit Vertical Jump Program Reviews.

Bulking up means eating a lot of food, however food costs money. This means that gaining a significant amount of muscle mass fast can be hard if you are strapped for cash. There are a few ways in which you can still get all the calories you need to bulk up, while spending half the amount of money per week. This article will show you how to bulk up on a budget.

Buy calorie dense foods

Most food is priced on how much it weighs. Therefore if you stop buying the foods that aren’t very high in calories per gram and start buying more calorie dense foods, you will save a lot of money.

Foods that are going to be denser in calories will contain higher percentages of fat. Foods such as nuts, avocadoes, double cream, whole milk, etc. will give you more calories for your money. Whole milk tends to be the same price as regular, yet you are getting more calories.

Buy in bulk

When on a bulking up diet there will be certain staple foods you eat often in your diet. To take advantage of this, buy these foods in bulk. Buying is bulk will reduce the total cost a lot. Then you can wrap up the excess and store it in the freezer for when you need it.

Also try to look out for special offers that are currently on, use these to your advantage too.

Drink more of your calories

If you buy whole milk and use this to help boost up the calories this can be cheaper than eating lots of solid foods. Drink milk with your meals, between them and post workout.

Make protein shakes and add high calorie fats to them.

Add double cream to your milk to really boost the overall calories.

Don’t waste your money on expensive supplements

There are only a few supplements you will need, and they don’t have to be expensive. The whey protein you buy should be the cheapest you can find and buy it in bulk. Don’t waste your money on the latest supplements or weight gainers. These tend to be sugars and some cheap whey mixed together for your convenience but at the extra cost. Instead of buying pre made supplements, make your own improved versions.

Eat all of the food on your plate

Not eating all the food you prepare can take off a lot of vital calories. If you can’t finish it try and save it for later, or don’t make as much next time. Every time you have a plate with a few bites left, just think how much those extra calories mean, they could be the difference between adding a pound of muscle or not.

For more information about building muscle through the use of proper nutrition and high intensity training visit for your free muscle building eBook and 7 day course.

So you want to gain muscle fast? Well pull up a chair for the next few minutes because you’re going to want to read this article.

In this article, we are going to talk about the three essential elements that you must follow if you want to increase your muscle fast. They are proper eating, proper rest, and proper weight lifting. Let me explain:

First, element required to gain muscle fast — Proper Eating.

“You are what you eat” is more than a saying that your grandmother used to say.

Your body is a powerful machine, but it only runs well if it’s running off the best “fuel.” Think about it. If you have a 20-year old Honda Civic, you probably wouldn’t think twice about putting the cheapest grade of gasoline in it. However, if you had a brand new Ferrari, you’d probably reach for the highest quality gasoline available.

Instead of eating 3 or 4 large meals per day, eat 6 or 7 small meals per day. This will keep your metabolism high. Eat approximately 1 gram of protein per pound of body-weight each day, and avoid processed sugars and saturated fats whenever possible.

Second element required to gain muscle fast — Proper Lifting

When you think about increasing muscle mass, this is the element that first comes to mind. However, it’s important not to think of weightlifting as more important than the other two elements, as they all work hand-in-hand with each other.

There is a right way and a wrong way to do everything. Lifting weights is no different. To truly increase your muscle mass fast, you’re going to need complete mind-muscle concentration. When you’re lifting, YOU must control the weights. The weights MUST NOT control you.

If you don’t have complete mind-muscle control while lifting, you’re cheating your body out of massive gains.

Third element required to gain muscle fast — Proper Rest

Proper rest is key to gaining muscle.

When you’re lifting, your muscle’s aren’t growing. Sure your muscles are swollen with a massive pump, sweat if dripping down your nose, and your entire body is vibrating, but your muscles aren’t growing right at that moment. The actual muscle growth occurs while you are at rest.

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Keep these three elements in mind to gain muscle fast. Make sure you are fueling your body with proper fuel, make sure you have complete muscle-mind control while you are lifting, and finally, make sure your body gets proper rest after lifting. Apply these three elements and watch your muscles swell!

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