Jason Ferruggia
The High Protein Myth- Exposed Again
For years now I have been getting a lot of flak from other fitness industry insiders and so called experts because I exposed the great protein myth at every chance I got.
They all either thought I was insane or were upset that I was blowing the whistle on their scam and costing them tons of money every year.
But now, due to a recent study that everyone is talking about, people are starting to change their tune and realize what I have been telling you all along…
You DON’T need 2-3 grams of protein per pound of bodyweight to build muscle. It’s a lie promoted by the supplement and meat and dairy industry. That’s it.
3 lifting mistakes you MUST not make
If you’re serious about building muscle there are three critical mistakes that you absolutely can’t afford to make.
The first is training each muscle group only once per week. To elicit a growth response you must provide the muscles with a certain level of volume, which should be absolutely no higher than the bare minimum. Research and empirical evidence has shown this to be roughly 50-100 reps per muscle group, per week. Any more will lead to overtraining and less usually won’t be enough for anyone but the inexperienced newbie.
37 ways to build bigger arms
1) Do a crap load of parallel bar dips and close grip chin ups. Ever see the arm development on male gymnasts? Nuf said. If you want to build bigger arms do what they do.
2) For maximal growth you need to do both heavy sets of 6-10 reps as well as a few higher rep sets of 11-15 (and sometimes even as high as 20 reps). Variety is not only the spice of life and the key to good sex, but also a necessity in achieving impressive arm growth.
When to do conditioning
With summer rapidly approaching I’ve been getting lots of questions about which conditioning methods will help you get ripped and in playing shape without compromising your size or strength, and exactly when should you do them.
First of all, I recommend a strength training schedule of Monday, Wednesday and Friday. This leaves Tuesday, Thursday and Saturday or Sunday for conditioning and/or playing. To start you should be training on a four way upper/lower split. This means that you have two upper body days and two lower body days. You train three days per week rotating through the four workouts; so some weeks you will do upper body twice and other weeks you do lower body twice.
Conditioning and fat loss
When discussing conditioning the first thing that needs to be asked is what is your primary training goal at the moment?
If it is to get huge and strong, then conditioning must be limited and can not interfere with your main workouts.
If you are training for a sport and need a mix of both strength and conditioning, that is another story.
And if you are just looking to get shredded that is a whole other scenario.
For athletes, which is how everyone in my gym trains, you will do power workouts MWF and conditioning 1-3 other days (usually two). Maybe Tues and Thurs or Thurs and Sat. Whatever. Depends exactly what is more of a weakness and what is a main priority, strength or conditioning.
A first time ever 36 hour special from Jason Ferruggia
Just got this message from Jason Ferruggia from Muscle Gaining Secrets and wanted to share it with my subscribers as I have never before seen him discount his product so for those of you that were on the wire check this out.
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How To Build Muscle Fast by Spending Less Time In The Gym
I’ll never forget my first encounter with “Big Joe.” I had just gotten my driver’s license about a week before, so I was 17 at the time. Up until my 17th birthday, I had been training at our crappy high-school weight room and was counting the days until I could drive myself to the real gym about 15 minutes down the road. I had been training for a few years at that point and was really starting to get obsessed and read everything I could about how to build muscle fast. Of course, I had been doing everything wrong up until that point, but I didn’t know any better. I was convinced that when I was finally able to join Main Street Gym, I would start to grow like a weed.
Stop Bench Pressing Immediately!
It happened again this morning, another victim claimed by the flat bench press. My buddy called and told me he tore his pec while benching heavy over the weekend. It didn’t shock me at all. This lift has been destroying shoulders and tearing pecs since the beginning.
Back in the golden days of the Iron Game, when the military press was the upper body exercise of choice, nobody ever heard of rotator cuff injuries or pec tears. It was only after the bench press achieved extreme popularity that shoulders and pecs started getting obliterated at record rates.
Another Reason Your Muscle Building Program Sucks
One of the most popular, faulty and dangerous myths espoused in nearly every muscle building program is that you must use a full range of motion on every exercise in order to achieve maximal growth. Supposedly you have to take each movement to the fully stretched position and then finish in the fully “peak” contracted position. If you don’t you will never get huge… or so they say.
Without getting all technical and scientific let’s just look at a few real world examples to see if this advice makes any sense at all.
The Top 10 Exercises For Massive Arms
www.AtoZfitness.com Your Internet Fitness Resource Site – AtoZfitness Article Blog Post – The Top 10 Exercises For Massive Arms By Jason Ferruggia http://musclegainingsecrets.atozfitness.com Everyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Nearly everybody loves to stretch their shirt sleeves or even cut [...]
Less Time Equals Better Results?
www.AtoZfitness.com Your Internet Fitness Resource Site – AtoZfitness Article Blog Post – Less Time Equals Better Results? By Jason Ferruggia Why is it that almost everyone you see working out in the gym does high volume bodypart splits? Today is Monday and in just about every gym in America that means it’s chest day. [...]
Doing Cardio While Building Muscle- Part 3
www.AtoZfitness.com Your Internet Fitness Resource Site – AtoZfitness Article Blog Post – Doing Cardio While Building Muscle- Part 3 If you missed parts 1 and 2 you can view them here. Part 1 -http://tinyurl.com/4vdplz Part 2 -http://tinyurl.com/3ht93j By Jason Ferruggia Intervals The good- intervals allow you to burn a lot of calories in a [...]
Doing Cardio While Building Muscle- Part 2
www.AtoZfitness.com Your Internet Fitness Resource Site – AtoZfitness Article Blog Post – Doing Cardio While Building Muscle- Part 2 By Jason Ferruggia The purpose of doing cardio when trying to get bigger and stronger is to keep you lean, improve your insulin sensitivity and allow you to eat more calories. What kind of cardio [...]
Doing Cardio While Building Muscle- Part 1
AtoZfitness.com Article Blog Post Doing Cardio While Building Muscle- Part 1 April 11 2008 By Jason Ferruggia There is much debate and controversy on the subject of doing cardio while building muscle. Once and for all I am going to set the record straight. So without further adieu, here’s the real deal on doing [...]
Weight Training Exercises to Avoid if You Want to Build Muscle Fast
AtoZfitness.com - Article Blog Post Free e-book download at the end of this article March 7 2008 Weight Training Exercises to Avoid if You Want to Build Muscle Fast By Jason Ferruggia When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. [...]
Free e-book -The Top 20 Mistakes that Kill Your Muscle Gains
We have found a brand new website and author and a great f.ree e-book for you to download. We have prepared for you to download “Mass Building Sins -The Top 20 Mistakes That Kill Your Muscle Gains and How to Avoid Them” written by Jason Ferruggia from www.MuscleGainingSecrets.com << http://www.atozfitness.com/subscribe/jason_signup.html >> Once you [...]
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