by Nick Nilsson

Today, we wrap up our discussion of the phases that make up Metabolic Surge.

Metabolic Surge Rundown: Strength & Recovery Phase

The Strength/Recovery Phase is not for fat loss but to allow the body some time to recuperate from the extreme training volume you've been placing on it. It is the overcompensation phase after ramping up to overtraining on the first 3 Phases, i.e. the car coming over the top of the hill and coming down.

The focus here is on building or re-building strength. You will dramatically reduce your training volume and frequency for a short period and target your training to strength training (lower reps and longer rest periods).

This sudden reduction in volume and frequency, while your body is still cranking and trying to recover from the high volume, will result in another jump in results. If you lost any strength during the first 36 days of training, you will get it all back here (and probably more!)

The Sum of All Parts:

As you can see, the training and nutrition of each Phase builds onto the next one, making the whole greater than the sum of all parts. This synergistic effect of the various nutrient and training regimes will allow you to effectively build muscle and strength even while training to lose fat!

From Phase to Phase, training volume will increase in order to push your body a little further and a little harder. Building up to this higher volume slowly will allow you take advantage of the body's reaction to temporary overtraining, keeping your results moving quickly. You will NEVER hit a plateau with this program.

Your body has no choice but to adapt – it's built into the training program and it's built into the eating program with the rotation between low-carb, low-fat and single-nutrient eating.

Why don't you pick up a copy of Metabolic Surge today? What other program have you seen that burns body fat by the bucket and builds muscle this fast? None, that's how many. Until now, of course!

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Are You Skinny?

by Bill Davis
http://www.muscle-build.com

I grew up skinny. Everybody thought that I had it made! But on the inside, I was dying. I HATED being a stringbean.

I bought my first set of weights when I was 12. They were plastic-covered concrete weights. I lifted multiple times a day, every day of the week. I also ate like a horse.

More is better, right?

Wrong. It took me nearly 20 years to figure out that I was doing too much. Hey, I'm a slow learner.

But now that I know how to pile on massive amounts of muscle, I'm here to tell you that almost everything you think you know about gaining size is wrong.

I am going to tell you the Top Three things that you think are right but are actually wrong. Getting these right will give you about a 100 percent increase in effectiveness.
 

1. You have to train 5-6 times a week, hitting every body part 2-3 times a week, and hitting them from every angle for 15-20 sets per body part. THIS IS COMPLETE HOGWASH. If you train like this, you better do one of two things: Get some great medical insurance because you're going to be spending some time in the hospital or find a doctor of dubious ethical values and start taking anabolic steroids. Training like this is counterproductive for normal human beings.
2. You need to eat like a gluttonous pig and down buckets of expensive protein powders and other supplements. POPPYCOCK! This is what the supplement companies want you to do! But it's certainly not in your best interest to do so. Not only will your gut suffer, but your checking account may never recover! Supplements that the bodybuilding magazines push (every major bodybuilding magazine is either in bed or owns a major supplement company) are incredibly expensive. You don't need this.
3. 8 hours of sleep is plenty. You're an animal and animals don't sleep much. BS! You need ALL the sleep you can get! In fact, it would be difficult to get "too much sleep" while you're trying to pack on the pounds.

Not coincidentally, the 3 "Truths" mentioned above are the cornerstone of any successful bodybuilder or weight trainer. I call this the "3 Pillars" – You have to
 

• Train right
• Eat right
• Recover right

What does this mean? If you train with high intensity, you only need 2-4 sets per exercise. You do need to eat a lot, but it doesn't have to be in the form of expensive food supplements. Try drinking milk and eating LOTS of eggs. These 2 food items are the keys to your muscle-building nutrition.

Finally, you need all the sleep you can get. Sleep is when your body recovers from the smackdown you placed on it during your workout; sleep is when your body grows.

No sleep = No growth

You could even shrink. That's right – by not getting enough sleep, you may actually begin to lose size.

Who wants that?

If you want more mass-building ideas, head on over to The Best Exercises, where you will learn all about building muscle, losing body fat, and gaining tremendous strength.

Originally published on SearchWarp.com for Bill Davis Friday, May 14, 2010
Article Source: Are You Skinny?
 

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