What Is The Glycemic Index?

What Is The Glycemic Index?
By Mike Westerdal of CriticalBench.com




As a bodybuilder you already know that carbohydrates are an important part of our diet, and that all carbs are not created equal-some are good while others are not-so-good or even bad. The rate at which carbs release their energy determines where they fall on the spectrum. The carbs that release their energy slowly are the good ones, while the ones that release their energy quickly are the ones to avoid. There are three types of carbs: complex, simple and refined. Complex carbs are the slowest energy-releasers, with refined carbs releasing it the fastest. Knowing which is which used to be tough until the Glycemic Index was developed.

The Glycemic Index (GI) classifies carbs based on the rate at which they release energy. Carbs that that fall low on the GI scale release their energy slowly while those that are high on the GI scale release their energy quickly. This is important to know and here's why: Carbs that release their energy quickly produce a rise in blood sugar levels followed by a rapid fall, leading to a "crash," which makes us feel lethargic. On the contrary, carbs that release their energy slowly help keep blood sugar levels on an even keel, which allows us to maintain our energy levels throughout the day.

Exactly where a particular food falls on the GI is determined by how much it raises blood sugar levels over a two to three hour period. The GI uses a scale of 0-100. Most people who use the GI classify any food that ranks at 55 or below as having a low Glycemic Index, meaning that it raises blood sugar levels considerably less than foods that fall higher on the scale. Foods with a medium GI are those that have a rank of 70 or below with anything above being classified as having a high Glycemic Index.

Refined carbs release their energy very quickly and therefore, have a high Glycemic Index. These are the ones you find in processed foods. Refined carbs have been processed by machines that strip the bran and the germ from the whole grain. They fall high on the GI because they release their energy quickly. Refined carbs have been largely stripped of the nutrients, meaning that they're basically empty calories that have little nutritional value, send glucose levels skyrocketing and leave you feeling hungry a short while after you eat them. White bread and white rice are some foods that are made up of refined carbs.


Simple carbs are mostly sugar and also release their energy quickly. You'll find them in sodas, candy, chocolate, fudge and other foods that have lots of added sugar. While you want to mostly avoid simple carbs because the majority of them have a high Glycemic Index, they're not entirely bad because most fruits-which can be very good for you to eat now and then-are made up almost entirely of simple carbs.

There are plenty of fruits made up of simple carbs that don't rank high on the GI. Fresh strawberries for example, rank 40 on the GI, well below the threshold of 55. Some other fruits that score low on the GI include apples, pears, oranges and cherries, among others. So even though they're simple carbs, feel free to occasionally add a handful of these nutritious fresh fruits to your protein shake.

Complex carbs-like the ones you find in broccoli, beans and whole grains-generally score the lowest on the GI. These are the nutrient-rich, slow burning carbs. They don't cause glucose levels to spike and since they release their energy slowly, they help keep the body feeling "full" and satisfied longer than fast-releasing carbs. This is important not only for sustaining energy levels throughout the day but is essential for maintaining proper weight.

It's important to note that while the Glycemic Index can be a useful tool, it should serve as a general guideline, not as a hard and fast rule. If your goal is to lose weight, then you should definitely stick with almost entirely with foods that have a low GI. As a bodybuilder though, there are times when you will certainly want to mix in some foods with a higher GI-particularly after an intense training session when your body needs a quick burst of energy. In any case, the Glycemic Index really is a handy, worthwhile and easy-to-use planning tool, especially since there are lots of interactive websites that allow you to enter the name of a food to quickly find out its Glycemic Index.




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Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

5X5 Workout Routine

5X5 Workout Routine
by Mike Westerdal of CriticalBench.com




Sometimes, we all get in a rut or hit a plateau and are looking for a routine to shake things up and kick-start the gains. And often, when this happens, guys start looking for the newest "hot" routine they see in a magazine. But more often than not, the answer is not found in what's new and hot, but rather, it's found in what is tried and true. If this might be you, then you definitely ought to consider the 5x5 workout. It's a readily adaptable time-tested routine that is ideal for beginners and advanced trainers alike.

The foundation of 5x5 is pretty simple-five reps and five sets of each exercise. You get a 90-second rest between sets and a three minute break between exercises if your goal is strength or a 90-second break between exercises if your objective is gaining size. You can also choose something in the middle-the choice is yours and depends entirely on what you hope to achieve.

Because of its intensity, powerlifters often use the 5x5 program to realize gains in both size and strength. It's also an ideal training regimen for someone who has been lifting higher reps for a while before starting a serious powerlifting program.

The basic 5x5 program can be done either as a split or full-body routine. You can do a full-body workout 2-3 times a week or, you can alternate upper body one day and lower body the next or any other combination that you'd like. Whatever you decide, you can maximize your results by focusing on compound exercises-which use multiple muscle groups-rather than isolation exercises that only focus in a single muscle.

To make the most of 5x5 you should use the maximum weight you can lift. When you're able to do 5 sets of 5 with that weight, increase the weight by 5 - 10% until you can again do 5 sets of 5 and so on. You can also increase the intensity by shortening your rest periods between sets and exercises.

Here are some sample routines (note: because the 5x5 program is intense, always be sure to do several warm-up sets before getting started). Remember that the 5x5 routine is highly adaptable so come up with combinations that work for you. In any case though, keep your workout to a maximum of one-hour.

Full-body workout:

This is a great full-body workout you can do three times a week:


Monday: Bench press, bent-over rows, squat and deadlift;


Wednesday: Weighted dips, weighted chin-ups, deadlift and hanging leg raises (just 2 sets of 5 reps for the leg raises);


Friday: incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells), and saxon sidebends;
Split routines:

Here are a couple of good split 5x5 routines to get you started:

Split one:


Monday/Thursday: Bench press, bent-over row, barbell curl and tricep push-downs;


Wednesday/Friday: Barbell squat, glute/hamstring kickback, seated calf-raise, hanging leg raises;


Split two: This is an advanced 6-day a week routine (alternate A/B):


Monday/Thursday (chest/back): A) Incline bench press, wide grip pull-up (palms facing you), weighted rope crunches; B) Chest dips, one-arm dumbbell rows, weighted lying leg raises;


Tuesday/Friday (shoulders/arms): A) Upright row; close-grip bench press, preacher curls; B) Rear delt rows, triceps pushdowns, incline hammer curls;


Wednesday/Saturday (legs): A) Squats, lying leg curls, calf raises; B) Leg press, stiff-legged deadlifts, calf press;


One of the things I love about 5x5 is that it is highly adaptable to meet your particular lifting goals. Since 5x5 has been around for so long, it's easy to find plenty of proven routines for just about anyone-beginners, powerlifters, high-intensity trainers and lots more. Because of its intensity, whether you're doing a full-body workout, a split routine or another modified version of the program, you should do the 5x5 program on a 12-week cycle. Work it hard for 12 weeks and at the end of the cycle take a week or two off from the gym to give your body a chance to recover.

Particularly when it comes to bodybuilding, the answers to what we seek are not necessarily found by looking for the latest and greatest but by looking to the past, learning from the wisdom and experience of the greats who came before us. If you're looking to make gains in both size and strength, and you think you're up to the challenge, then you might want to give the 5x5 workout a try-you won't be disappointed.




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Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

General Physical Preparedness (GPP)

General Physical Preparedness (GPP)
If You're Strong But Out Of Shape - Listen Up!
by Mike Westerdal of CriticalBench.com




The concept behind General Physical Preparedness (GPP) is the development of basic fitness skills-flexibility, strength, endurance and speed-by doing mostly functional exercises or movements that involve multiple muscle groups. It's basically all about balance in your body and building a good solid base using old school exercises that involve as many different muscle groups as possible. GPP is not a "style" of training but rather, it is a component of training-and it doesn't require and special training or fancy equipment.

If you are interested in developing balance among fitness, strength and size, then you ought to be taking a good look at GPP. For example, a guy can lift and lift and lift until he's as big as an ox with bulging muscles of steel but be short of breath from a climb up a flight of stairs. Or, if you are into competitive sports, adding the GPP component to your training mix can really give you a competitive edge. Guys also use GPP to improve weak spots, to be more adaptable, improve their overall fitness levels and to boost and speed up their bodies' capacity to recover.

The sled pull, tire flip, farmer's walk, wheelbarrow push and plate lifting are some of the more common GPP exercises around. In doing any of these exercises you start out with a goal of doing it for maybe ten minutes or so, with a long-term goal of working up to about 30 minutes. It's important to remember this part: Once you reach 30 minutes, don't keep striving to be able to do longer stretches of time. Rather, enhance your capacity by increasing the weight, not the amount of time you're doing the exercises. This is where you'll really see improvements in your performance.

One of the great things about GPP is that it involves compound exercises that require you to use multiple muscle groups and multiple skills (balance, coordination, etc.) at the same time. By doing compound exercises you're not only improving your all around fitness level but you're also significantly lowering your risk of injuring yourself. Lots of bodybuilders get totally caught up in building size, focusing on doing the same exercises over and over again. By keeping the focus just on the muscles that you see in the mirror (the "beach muscles") and not training the core, they are setting themselves up for injury.

Powerlifters are equally guilty on totally concentrating on their maximum strength without paying much attention to their hearts or work capacity. If you can squat 700 pounds you should be able to squat 225 for 15 reps without getting totally winded. Many powerlifters myself included could use the fat burning benefits of incorporating some GPP training. Maybe there'd be a little more gas in the tank by the time the deadlift rolls around on meet day.



The other great thing about GPP exercises is that you can do them with whatever you have handy. If you don't happen to have a sled hanging around the house-no worries-push a vehicle around. And if you aren't able to do that, then maybe you can flip a tire or attach some rope to a piece of plywood, put a bunch of bricks on it and start dragging it around. With GPP you're not tied to a specific routine or exercise. It's not a requirement that you do specific exercises or follow a particular routine-it's more important that you do strongman type exercises that are really going to challenge you.

Even if you live in the heart of the city you can incorporate GPP exercises into your training routine. The farmer's walk can be done anywhere. Just grab a couple of heavy dumbbells and start walking. As you improve, use heavier dumbbells. If the weather is lousy then you can do it at the gym. At the gym you can also carry around plates instead of dumbbells, if you'd like. Kettle bells are great for doing GPP exercises too. You can use them to do snatches, the farmer's walk or any number of other compound exercises.


You can even do GPP exercises if you don't have anything more than your own bodyweight. Jump squats are just one example of a bodyweight GPP exercise that you can do. The point is that GPP allows for a great deal of creativity, flexibility and adaptability. Watch the Strong Man competitions on the television if you want some great ideas for coming up with your own GPP routines.

To wrap up, by including GPP exercises into the training routine, dangerous imbalances-and the injuries that often accompany them-can be avoided. Adding GPP exercises into the mix can also help keep boredom at bay and can also keep you from getting burned out on training. You'll also be giving yourself a serious competitive edge and as an added bonus, because the body is in all-around better physical condition, you'll also find that you recover more rapidly and will probably have more energy too.



--------------------------------------------------------------------------------


Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

Rep Ranges Revealed

Rep Ranges Revealed
by Mike Westerdal of CriticalBench.com




The debate about rep ranges has probably been going on since about the time the ancient Greeks first starting training with dumbbells a couple of thousand years ago. And even after all this time, the questions remain the same: What is the best rep range to build mass? To tone muscles? To gain strength? How many reps should I be doing if my goal is just general conditioning? And yes, even though the right answers have never changed, in gyms around the globe, the debate rages on.

First, you should remember that muscle building, toning and conditioning are all based on science-there's not much to debate. There is some "fine-tuning" you can do to refine or improve your results but the underlying principles-and the results they produce-are always going to be the same. Our muscles-and everything that goes along with their function and growth-respond in predictable ways to different types of stress (lifting weights).

Although there will be some variations from one person to another due to genetics, physical condition, age, nutrition, supplementation, etc., the basic muscular response to the stress is not going to vary much from person to person. In its most basic form, muscle growth and gains in strength or condition are the result of the body's efforts to "overcompensate" for the stress of lifting weights. It's the how of the body's response that we're concerned with because we can modify that response based on the rep range/weight that we're lifting.

To keep things simple I'll break the rep ranges down into four categories: low-reps/high weight, medium-reps/somewhat high weight, normal reps/normal weight and high reps/low weight. Each of these causes a different, but consistent response to the stress of lifting the weights.

When training with high weight-from 80-100% of your one rep max-and low reps-from one to five-the muscular response is almost entirely neural. What that essentially means is that by doing high weight/ low-reps, you increase your capacity to recruit more muscle fibers-which makes you stronger-but your muscles are not necessarily going to get a lot bigger. So if your goal is to simply get stronger, then this is what you want to do.

If you reduce the weight a bit-to 75-85% of your one-rep max-and increase the number of reps to 6-8, the body responds to this stress differently. Here, the response is both neurological and metabolic. This means that you'll not only realize gains in strength, but also in size as well (hypertrophy). At this level, the response is still more neural than metabolic so your strength gains can be sizeable.

Now if you reduce the weight even a bit more-down to 70-75% of your one rep max-and then bump the number of reps up to 9-12, the body's response will be mostly metabolic and somewhat neural. This is the ideal scenario for maximum size gains. You'll gain in strength too-but the increases won't be as pronounced as in other two categories I just described.


Finally, we come to low weight/high reps. Here, you're lifting from 60-70% of your one-rep max but doing anywhere from 13-20 reps. The response to this type of lifting is almost entirely metabolic. And because it's almost entirely metabolic you'll realize gains in endurance, you'll get a little bigger (but not much) and you'll realize some gains in strength-but again, not much.

So there you have the four basic rules about rep ranges. And the thing to remember about this is that these are rules, not ideas or theories. Like I mentioned before, there will be some variation from person-to-person but the underlying response will also be the same. What you do is going to depend on your goals and what you hope to achieve.

Now regardless of which of these you choose, eventually we all hit a point of diminishing returns-what we call a plateau. All is going along well but then the gains stop. The most effective way to get past that is not by trying to "push" through it but by surprising the body and mix in something new that will cause a different reaction. So for example, if you're lifting all heavy weights/low reps, every once in a while mix in some lower weight/high rep exercises to extract a different response from your body. By doing so, you'll keep your body from getting accustomed to the same old routine and keep seeing the gains you want to see.



--------------------------------------------------------------------------------


Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.

Body Types: Ectomorph, Mesomorph and Endomorph

Body Types: Ectomorph, Mesomorph and Endomorph
by Mike Westerdal of CriticalBench.com

Which Body Type Are You?




You already know that there are different body types. All of us at some time or another have probably looked a bit jealously at some guy at the gym who doesn't seem to hardly have to break a sweat to put on muscle mass. On the flip side, we've all seen the really skinny guy who no matter what he seems to do, can't seem to bulk up. And lastly, there's the stocky guy who really struggles to get into shape, but when he goes on vacation, taking a break from his routine he comes back looking like he hasn't been to the gym in years. This poor guy can't seem to walk past a donut without putting on fat.

These are exaggerations but they're not that far from the truth. Some guys find it easier than others to put on muscle and stay lean-other guys can't put on muscle no matter what they do, while still others can't seem to lower their body fat regardless of how much cardio they do. In all of these situations, genetics-specifically body type-is somewhat the culprit.


There are three basic kinds of body types: Ectomorph, Mesomorph and Endomorph. Each of these has its own unique set of general visible characteristics-the obvious things you see on the outside. And in addition, each has its set of internal characteristics-the stuff that's not so obvious like metabolism. Knowing about these different body types, their unique qualities and how they operate and respond to weight training and diet can help you achieve your goals no matter what kind of body type you happen to be.

The ectomorph is the naturally skinny guy. He is the hardgainer-meaning that for him, putting on mass is really tough. He can lift hard for weeks on end and realize only minimal gains. Typically, an ectomorph is very lean and has a small frame, more or less a flat chest, skinny shoulders and a fast metabolism. These are the guys who seem to be able to eat just about anything they like without putting on weight.

An ectomorph who just walks into the gym and jumps into a random bodybuilding regimen he found in a magazine is more than likely going to be really disappointed with the results. In order for him to get the results he wants, he's got to take the time to understand the nuances of his body type and what it requires in order for him to put on mass. For him, he's got to focus not just on lifting weights but also on making sure he's taking in enough calories to be able to build muscle. He should also give his muscles plenty of time to recover between training sessions-more time than other body types-and avoid most cardio.

The endomorph is the naturally athletic body type. They tend to be stronger, larger-framed and rectangular-shaped with well-defined muscles. These are the guys who sometimes make putting on mass look almost effortless.

That's really not the case though-it just seems like some of them don't have to exert themselves very hard. The reality though is that for most endomorphs, gaining muscle mass is a lot easier than for an ectomorph. On the downside-it is also a lot easier for an endomorph to put on fat than it is for an ectomorph, so they've got to be careful or they can quickly lose their gains and go from "athletic" to "dumpy" in no time. For most endomorphs, an ongoing regimen of weight training and moderate cardio is the best mix.

The mesomorph is the third body type. These guys tend to be shorter (but not always) and generally have thick arms and legs. They are the guys who are naturally strong-especially in the legs. Mesomorphs are usually able to put on muscle relatively easily. Powerlifters, strongmen and competitive bodybuilders are often mesomorphs. Unlike ectomorphs though, the mesomorph metabolism runs a lot slower-meaning that it's also a lot easier for them to put on fat. A mesomorph who wants to remain lean will have to be sure to mix in plenty of cardio with his lifting.

Regardless of your body type it's important to remember not to "blame" anything on your genetics-you're not condemned to looking a certain way simply because you happen to have a particular body type. Armed with the knowledge of your body type and understanding its unique characteristics you can achieve your body building goals, whatever they may be.

Rep Speed & Tempos

Rep Speed & Tempos
by Mike Westerdal of CriticalBench.com




Weight training is a lot more complex than what most non-athletes could ever imagine. Any guy can walk into a gym, pick up a dumbbell or a barbell and start lifting but chances are, he's not going to get the results he wants and even more likely-he's going to injure himself and not be able to train at all. Weight training is a combination of art, science, skill and self-knowledge. What is important is that you lift a weight that challenges your muscles-don't worry about what other guys are lifting-and that you focus on proper form. And an important part of proper form is the speed or tempo at which you perform your reps.

Lots of guys lift weights but not many of them do it right. That's a big part of the reason that you see almost as many out of shape guys inside the gym as you do outside of the gym. Just picking up a weight without giving any thought to technique, form and the lift speed can hamper your results more than you think. Knowing the proper tempo for the exercise you're doing and what you want to achieve from it can not only boost your gains, but prevent injuries too.

Before starting, you need to get this basic fundamental rule down: any lifting movement-whether it's fast or slow-must be done properly. Movements always need to be controlled, using an appropriate weight and the proper form. Movements should never be jerky or uncontrolled-that's how serious injuries occur. It's also important to note that it isn't a "fast" versus "slow" situation where one is better than the other. Both are great-which one you use depends on what you want to achieve.

Lifting the weight is the concentric part of the rep-aka the "positive." Lowering the weight is the eccentric part of the rep-the "negative." The faster you lift on the positive, the lower the muscle tension. Faster, explosive lifts on the positive enable you to lift more weight-but, you also sacrifice size. Increases in strength-not size-stem from faster positives.

This is why you often see Olympic powerlifters who
are incredibly strong, but not all that big.


Increases in size stem from high tension lifts-slower, controlled reps. High muscle tension achieved through slower positive lifts, combined with progressive overload is what leads to gains in muscle size. Progressive overload means increasing the weight, upping the number of reps (up to a max of about 12) or decreasing the rest time between sets. It's important to note that going really slow isn't going to result in exponential muscle growth though. The trick is to find the right tempo for your particular goals.

For example, if your goal is to increase muscle size...

a good rule of thumb is 2-3 seconds for the concentric contraction (lift) and 2-4 seconds for the eccentric contraction (lowering the weight). For a lot of exercises, it's generally a good idea to lower the weight a bit slower than the lift. The concentric contraction is where your muscles are doing all the work. The eccentric contraction is the part where your muscles face resistance. The resistance phase is important because it increases the flow of blood to the muscles. And more blood flow means more nutrients are getting to the muscles, which helps them get bigger and stronger.

Pauses also have an impact on the tempo of the workout.

For each exercise that you perform there can be two pauses: one after the concentric contraction and another after the eccentric contraction. When you're doing some exercises such as seated leg extensions, calf raises, bicep curls and others, you can benefit from a 1-2 second "pause and squeeze" to provide an extra bit of tension and help pump up your gains. The pause after the eccentric contraction is generally the "rest period" between contractions so that's usually kept to a minimum-like zero in most cases.

You'll often see tempos represented by a series of 3 or 4 numbers. In the 3-point expression, the first point is the eccentric contraction, the second point is the pause and the third point is the concentric contraction. In a 4-point expression, the last number is the resting pause.

If you haven't been giving your rep speed much thought, you can see why you should. Putting this planning effort into your routine can definitely lead to better results.

Is Muscle Soreness Really Needed?

Is Muscle Soreness Really Needed?
by Mike Westerdal of CriticalBench.com




For a lot of bodybuilders, competitive athletes and guys who just like to work out, sore muscles are the marker for a "good" workout. If you're muscles aren't sore the next day or the day after that, then you probably didn't work out hard enough-that's what a lot of us have been taught to believe, anyway. But is that really true? Is it necessary for us to train hard enough so that every time we work out our muscles are sore? Let's find out.

For years, fitness and medical experts thought that sore muscles were the result of lactic acid building up after an intense training sessions. Lactic acid is produced when you exercise or lift really intensely-when the muscles are screaming for more oxygen than what the blood can possibly deliver at that moment. Because the body can't deliver the oxygen the muscles want, it compensates by beginning another process-one that works in the absence of oxygen. Lactic acid is a by-product of this process. And since it is an acid, it causes us to "feel the burn."

So while on the surface it seems to make sense that lactic acid could be the culprit in causing sore muscles after an intense training session, it's just not so. In reality, the lactic acid gets washed away from the muscles pretty quickly-it doesn't hang around for hours or days. But, the muscle soreness we're talking about here doesn't show up for anywhere from as little as 8 to up to 36 hours after we train. So if can't be lactic acid causing the soreness, what is it?

Modern science points to micro-traumas…

..as the real perpetrator that causes the post-training muscle soreness. Micro-traumas are just what they sound like: small abrasions, tears or otherwise localized damage to muscle fibers-specifically, the membranes and contractile elements. Researchers have taken biopsies of muscles suffering from training-induced micro-traumas discovering that the z-bands were bleeding, causing their function to be disrupted.

The z-bands are filaments that hold the muscle fibers together as they slide over one another while contracting. When they're damaged and bleeding-even though it's microscopic-the muscle fibers become swollen and of course, sore.


They've even found a way to evaluate just how badly the muscles have been damaged by measuring the level of creatine phosphokinase (CPK) in the bloodstream. CPK is normally found inside of the muscle fibers but the when the fibers are damaged the CPK is released into the bloodstream. The higher the level of CPK in the bloodstream, the greater the damage to the muscles, which means more soreness.

Some people say that stretching after you train can alleviate the severity of Delayed Onset Muscle Soreness (DOMS)-which is what it's being called these days. However, knowing what we now know about what causes the soreness, we realize that this just isn't true. While stretching-before and after a workout-is always a good idea, it won't do much of anything to reduce or eliminate sore muscles the following day because micro-traumas are the real source of the pain, not lactic acid.

So is muscle soreness necessary? The answer is that to some degree yes, it is needed. It's the stress or trauma that comes from lifting hard and heavy that causes our muscles to grow and become stronger. If you never train to the point where your muscles are sore the next day then the truth is, you're not training hard enough-and you're not seeing the results you'd probably like to see. On the other hand, ignoring the soreness and forging blindly ahead training "through the pain" is not the answer either. If you don't pay attention to what your body is saying, you'll pay the price sooner or later and wind up injuring yourself-possibly very seriously.

The secret to managing the soreness is two-fold:

1) increase your workload gradually. Don't try and show off by making huge leaps in the amount of weight you're lifting-give your muscles time to adapt. 2

) Allow your body plenty of time to rest and recover between training sessions. Remember, the rest and recovery part of bodybuilding is equally as important as the lifting weights part. It's during this process that you're muscles are actually growing-not when you're working out.

So while it shouldn't really be your goal to completely eliminate training-induced muscle soreness it is important to know that you can manage it and minimize its impact on your body and your training routine.



--------------------------------------------------------------------------------


Critical Weight Gain Program
How To Gain Muscle Weight Fast

"ATTENTION! FOR "SKINNY GUYS WHO CAN'T GAIN WEIGHT" : Are you following the so called "experts" advice and still not gaining the muscle weight you want?"

At Last... Someone Has Unlocked The Secrets of Gaining Weight Fast. Learn Exactly How To Overcome Your SKINNY-GENES

So, how exactly do you build solid muscle and pack on weight? With the Critical Weight Gain Program! Read more about this amazing muscle weight gain program.