Category Archives: Blog

How to Meal Prep Like A Pro

Trying to get your diet on track but don’t know where to start? Consider this your step-by-step guide to Meal Prep

Meal Prep
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There’s no one way to meal prep. Your best bet is to find a routine that works best for your schedule. If you don’t have much time during the week to prep, you may want to make extra-large batches on Sundays. If your schedule is a little more free, you can get away with prepping your food on Sundays and Wednesdays. I also prep day-to-day by bringing mostly quick, easy meals to work. Here’s how you can start:

1. Large Batch Prep Your Protein

Your proteins will generally take the longest amount of time to prep so you might as well start by getting that out of the way as soon as possible. Use a crock pot and cook several pounds of meat in it for several hours, then separate each portion in tupperware. This is an easy, hands-off approach and requires very little attention. You can also bake or grill several pounds at a time which works just as well, it just requires a little more attention.

2. Large Batch Prep Your Carbs

Carbs are generally easier to prep. Oatmeal only takes a few minutes, you can buy steamable potatoes, rice, and bread requires almost no attention at all. Cook several cups at a time of your carbohydrates of choice and separate them into tupperware, or pair them with the proteins you’ve already prepped.

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3. Keep an eye on fats

Prepping fat takes almost no energy whatsoever. If you’re using oil, just use a teaspoon or tablespoon and add it to your pre-prepped protein/carbs. Nuts can be portioned and stored in separate plastic bags, containers or in the same tupperware as your protein & carbs. Butters should be portioned using a teaspoon or tablespoon and added to each dish. Avocado is really the only fat that should wait until the very last minute before prepping because they spoil quickly.

4. Only prep the hard stuff (if you’re in a crunch for time)

I love cooking, but maybe you don’t. My advice is to only prep the “hard stuff” like meats, (lots of) vegetables, potatoes, etc. You can always pack some whey protein, a sandwich, Greek yogurt parfait, and quick, healthy snacks the night before you get up for work.

I personally prep the night before I go to work, about 4-5 nights/week and have a few large batch prepared meals ready. I usually bring 3-4 meals to work with me and most of them only take minutes to prep. Here’s an example:

Greek yogurt Parfait
Prepped the night before: Greek yogurt portioned in a tupperware container, high protein granola portioned in a zip-lock bag, 1 whole banana stored in my bag.

AB & J on Double Protein Bread, Protein Shake
Prepped the night before: Spread 1 tbsp. of almond butter and 1 tbsp. of preserves on 2 slices of double protein bread and place in a tupperware container or zip-lock bag. Store 1 scoop of whey protein in a small container.

Chicken, Veggies & Rice
Prepared a few nights before: Store 4-6 oz. of chicken, 1 cup of veggies, and 1 cup of rice in a tupperware container and place in the fridge or freezer until the morning before work. Then, I put the tupperware in my 6 Pack Bag and bring it to work.

All of these meals are stored in the fridge the night before I go to work. The morning of, I put all of them in my 6 Pack Bag (Expedition 300) and bring them to work. Now I have 3-4 meals when I need them at work. I hope this helps you as you learn to meal prep like a pro. Once you start you’ll immediately see the advantages and understand why so many fitness enthusiasts, bodybuilders, and athletes meal prep.

Will Drinking Alcohol Make You Fat?

Questioning that second glass? Afraid drinking alcohol will make you fat? You may be surprised when you hear the real reason behind the beer belly

After my last post, Top 10 Healthiest Beers, people began asking me if beer can be healthy at all. Won’t drinking beer make you fat? Doesn’t drinking alcohol make you fat? The answer is pretty interesting. Here’s how drinking alcohol really affects your fitness goals:

1. Alcohol is the first nutrient to be metabolized.

Your body wants to get rid of the alcohol as quickly as possible, so it prioritizes metabolizing that first. “Fat, protein, and carbohydrates can wait…let’s get this poison out of us immediately”, is essentially what your brain is saying. If your body is focused on metabolizing alcohol first and everything else later, those nutrients have to go into storage (fat).

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2. Taking in excess calories

Then, there’s the issue of the extra several hundred calories (assuming you’re having more than one drink). Unless you’re drinking straight liquor you’re probably also drinking a few servings of carbs per drink. Let’s say every drink you have has 15 grams of sugar and you have 4 drinks. That’s 60 grams of sugar and as we discussed in point #1, those 60 grams of sugar are more likely to be stored as fat until your body is done processing the alcohol.

Try to make low calorie, low sugar cocktails like Vodka Clubs or use unsweetened/sugar-free mixers.

3. Altered Appetite

I was going to say increased appetite but that isn’t necessarily the case for everyone. It is for me and it might be for you though. People who suffer from alcoholism generally have a lack of appetite. Nevertheless, alcohol can alter your inhibitions to choose healthy foods causing you to choose foods that are quick to make, or easier to eat (generally oily, sugary, and salty foods). Feel free to argue with me on this point but I’ve seen more drunk people at the bar gnawing on wings than eating carrots and hummus.

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So, does alcohol actually make you fat?

In short, no. In moderation, and by choosing your drinks wisely, alcohol is less likely to make you fat and may even have benefits in regards to heart health and lowering blood pressure. The problem is how we drink, how much we drink, what we eat (or don’t eat) while we drink, and how often we drink.

My advice

Try to eat 1-2 hours before drinking and choose drinks that are very low in sugar. Make sure you drink equal or greater amounts of water for every drink you have to stay hydrated. This is much easier to do when you drink healthier cocktails.

10 Foods with Surprising Medicinal Benefits

These 10 foods may help prevent, alleviate or cure your symptoms because of their surprising medicinal benefits

medicinal benefits

Every vitamin, mineral, gram of fiber, protein, carbohydrates and fat play a role in your body. These 10 foods have amazing medicinal benefits that you may notice immediately after eating them. Learn how to incorporate them in your diet whenever you can.

1. Honey: Anti-Bacterial/Anti-Fungal

From soothing sore throats to potentially preventing infections, honey is the multipurpose, swiss-army knife sweetener. Honey now could mean you may not need antibiotics later. How’s that for a food with a surprising medicinal benefit?!

2. Ginger: Relieves Nausea & Stomach Aches

Ginger is a natural antacid, laxative and has chemicals that make it a natural indigestion medicine. Sprinkle ground ginger in your tea next time you’re suffering from indigestion.

3. Cinnamon: Anti-Bacterial, Improves Blood Sugar

Cinnamon is a natural antibacterial and also helps maintain healthy blood sugar levels. Unfortunately, cinnamon is often paired with sugary snacks and desserts that DON’T help maintain healthy blood sugar levels. Sprinkle some on your yogurt to get all of the health benefits without packing on the excess calories.

4. Flax & Chia Seeds: Lower High Cholesterol

Flax seeds are loaded with fiber and omega fatty acids which help lower cholesterol, protect against heart disease and cancer. Try sprinkling 1 tbsp. of flax or chia seeds in your yogurt, oatmeal, smoothies, breadcrumbs, or anywhere else you can sneak them in.

5. Coconut Water: Dehydration

Coconut water is high in potassium and other vitamins and minerals making it a great option to prevent hydration. Try using it for smoothies, juices, or mix it in with your regular beverages to boost their nutritional content.

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6. Coffee: Prevents Some Cancers and Parkinson’s Disease

Coffee is chock-full of antioxidants which fight cancer causing free radicals, and improves cognitive health.

Protein Packed Vanilla Cinnamon Cappuccino Recipe

7. Almonds: Prevent Cardiovascular Disease

Almonds are a fantastic source of healthy, unsaturated fats, protein, fiber, magnesium and other vitamins which help reduce the risk of Type Two Diabetes, Cardiovascular Disease, and cancer.

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8. Beets: Improve Blood Flow and Lower Blood Pressure

Beets are becoming a famous pre-workout staple in the bodybuilding world due to their ability to improve blood flow, lower high blood pressure and subsequently improve athletic performance.

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9. Peppermint: Indigestion, Allergy Relief

The natural menthol in peppermint leaves provides soothing indigestion relief as well as allergy symptom relief including sore throat, headaches, and sinus congestion.

High Protein Peppermint Patty Ice Cream Recipe

10. Peppers: Immune System Support & Wound Regeneration

Peppers are higher in Vitamin C than oranges and most other fruits. Everyone knows that Vitamin C supports healthy immune system function but most people don’t know that Vitamin C also helps regenerate connective tissue.

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Now that you know that these foods have surprising medicinal benefits, try to add them to your diet however you can. Why take medicine when you can eat delicious meals instead?

Top 10 Healthiest Beers

Consider one of these ten beers next time you crack a bottle.

healthiest beers

These top 10 healthiest beers, ranked by details.com, may be your safest bet when it comes to preventing beer belly (besides not drinking at all). My top 3 favorites are No. 2, No. 4, and No. 7.

Number 1. Pacifico

Ranking first is the Mexican pilsner, Pacifico, with only 135 calories per bottle and 4.5% alcohol.

Number 2. Guinness

Also one of my personal favorites, Guinness is low in carbs (11 g), higher in fiber (3.5 g) and 4.2% alcohol. It’s also nitrogenated unlike most other beers making it less filling. I personally love the dark, robust flavor.

Number 3. Sierra Nevada

Coming in third, for my friends with a hoppier palate, is Sierra Nevada Pale Ale with a higher alcohol percentage (5.6%) and 175 calories/bottle.

Number 4. Sam Adams Light

I don’t like light beer but the people at Sam Adams are masters of their craft. With 119 calories, 9 grams of carbs and 4% alcohol, Sam Adams makes the top 4 of the healthiest beers.

Number 5. Abita Purple Haze

I’ve personally never had Abita Purple Haze before but considering it’s brewed with fresh raspberries, only has 11 grams of carbs and is 4.5% alcohol, I could certainly imagine why it made the top 5 healthiest beers.

Number 6. Left Hand Good Juju

Made with fresh ginger this ale may help aid in digestion (of course alcohol-free ginger is a better option though). Left Hand Good Juju only has 131 calories, with 4.5 percent alcohol.

Number 7. Yuengling Lager

A personal favorite of mine, Yuengling lager only has 135 calories and 4.4% alcohol. Yuengling is a much more flavorful choice of beer than Budweiser or cheap college beers and is fairly inexpensive. I was glad to see this made the top 10 healthiest beers!

I paired Yuengling Lager with my Boneless Rib Sandwich for an incredible, health conscious BBQ dinner.

Number 8. New Belgium Sunshine Wheat

IPA-lovers rejoice, there’s another option for you. This American pale wheat ale only 145 calories/serving with 4.8 percent alcohol, and 13 grams of carbs.

Number 9. Flying Dog Snake Pale Ale

Another one for the IPA-lovers, Flying Dog Snake Pale Ale packs more alcohol (7.1% alcohol) and hops in each bottle than the others but comes at the price of 188 calories per bottle and 13 grams of carbs per bottle.

Number 10. Deschutes Chainbreaker White IPA

Surprisingly, for a beer that’s 5.6% alcohol, this brew only contains about 11 grams of carbs per bottle. Definitely worth trying if you’re an IPA fan.

Pair these beers with my Top 10 Healthy BBQ Foods.

30 Minute Upper Body Workout

Are your days jam-packed? This upper body workout is designed for when you only have 30 minutes to spare.

Upper Body workout

Don’t waste any time with this 30 minute HIIT upper body workout. Using half of your lunch break to fit in some gym time? Supersets, dropsets, and short breaks are all you need to get a super, upper body pump. Try this out:

Circuit #1
Push-Ups: 5 sets x 10 reps
Pull-Ups: 5 sets x 10 reps
Rest: 30 seconds

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Circuit #2
Dips: 4 sets x 10 reps
Straight Arm Pull Down: 4 sets x 10 reps
Rest: 30 seconds

Circuit #3
Incline Dumbbell Press: 3 sets x 12 reps
Incline Dumbbell Row: 3 sets x 12 reps
Rest: 30 seconds

Circuit #4
Incline Cable Fly: 4 sets x 12-15 reps
Barbell Shrugs: 4 sets x 15 reps
Rest: 30 seconds

Circuit #5
Dumbbell Flyes: 3 sets x 15 reps
Bent Over Fly: 3 sets x 15 reps
Rest: 30 seconds

Sometimes people avoid working out all together when they don’t think they can dedicate an hour of their time. This 30 minute upper body workout is designed with that person in mind. Don’t have 30 minutes? Try this 20 minute home workout.

What is the Mediterranean Diet?

Are you finally starting to notice the buzz about the Mediterranean Diet? Here’s what you should know

 

Mediterranean Diet

The “Mediterranean Diet” is essentially mainstream validation of new scientific information regarding the health habits of people from the Mediterranean region. In fact, I was writing up sample meal plans for clients with meals like “Mediterranean Chicken Salad” and “Gyros” fresh out of college where I learned about the benefits of popular Mediterranean food (olives, cheese, lean meat, and more). That’s my way of saying I was about the Mediterranean diet before it was cool. Here’s what you need to know about the Mediterranean Diet:

1. High Fat Diet

The Mediterranean Diet is chock-full of nuts, olive oil, fish, and other healthy, high fat foods. In America we generally view fat as “bad” because we walk around the grocery store and see things advertised as “low-fat”, “reduced fat” or “fat free” everywhere (now we’re starting to see that with Gluten). Research is beginning to show more and more that fat isn’t necessarily bad for you…more of it actually may be better for you. In moderation, fat from plant based sources like almonds and olive oil may help reduce the risk of heart disease and may even help burn fat by mobilizing the fat already stored in your adipose tissue.

mediterranean dietavocado mediterranean diet

2. Food Sources

The Mediterranean Diet is almost exclusively whole, unprocessed food sources but is particularly higher in lean meats, fresh dark green vegetables, legumes, fish, and whole grains. Some of the foods that make this list are salmon, olive oil, almonds, walnuts, chicken, asparagus, kale, spinach, beans and wine.

mediterranean diet
3. Lower Risk of Heart Disease

Research is also beginning to show (over the last 5-10 years) that unsaturated fats from plant sources is helping to lower bad cholesterol (LDL), and balance good cholesterol (HDL) in people with high blood pressure and CVD. People from Mediterranean areas suffer from heart disease significantly less than Americans and think about it…they eat lean meats, plant based fats, whole foods and we eat fried everything, fatty meats (burgers, hot dogs, wings), and processed foods. Heart disease is the #1 cause of death for Americans and it’s also one of the most avoidable diseases.

4. Complete, Nutrient Dense Diet

Look closely at a Mediterranean Diet meal and compare it to an average American meal. The Mediterranean Diet meal is generally well balanced with lean meat (4-6 oz.), dark green vegetables, fresh fruit, complex carbs, wine, and olive oil or nuts. All different colors, textures, and flavors are found on that plate. With more variety and more colors comes more nutrients and health benefits.

5. Wine-centric Alcohol Consumption

Studies have shown that 2 glasses of red wine per day may help reduce blood pressure in people with hypertension. Out of all your alcohol options, red wine is the healthiest due to it’s high level of antioxidants. While a craft beer may be delicious, if you’re left with the choice to opt for wine, you may want to consider it.

6. Not Calorie-Based

The Mediterranean Diet is based on a 2000 calorie diet. The meals aren’t pre-packaged and assigned an amount of “points”. The foods aren’t fortified with vitamins and minerals to make them more complete. The Mediterranean Diet is based off a whole foods, fresh produce perspective that values the quality of the food being eaten over the quantity available.

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Take a Mediterranean Diet approach to all of your cuisines and you’ll be looking at great health and fantastic results. Bring high quality, diverse flavors and fresh ingredients to every meal you make. Shop the perimeter of the grocery store for 90% of your food and then go through the aisles and treat yourself to the things you crave. Most people do it the other way around.

10 Core Exercises That Aren’t Planks or Crunches

Tired of doing planks and crunches and still not seeing results? Try these 10 Core Exercises instead.

 

Core Exercises

If you’re doing planks and crunches for every core workout you’re going to want to change things up to see new results. These core exercises will target every muscle of your core ensuring you get the best results.

1. Cable Rope Crunches
Clip a double handled rope to a cable machine and set the weight to as close to your bodyweight as possible. In a kneeling position, holding the rope behind your neck, bring your elbows to your knees. Repeat for 15-20 reps. Make this exercise more challenging by twisting so you’re bringing your right elbow to your left knee, then your left elbow to your right knee, alternating with every crunch.

2. Hanging Leg Raises
You can perform this exercise hanging from a pull-up bar or in a roman chair. For this example let’s say you’re doing Hanging Leg Raises from a pull-up bar. Begin by hanging with your legs straight down. In a controlled motion, keeping your legs straight, bring your legs as close to the bar as possible. Return to the hanging position. Repeat for 15-20 reps.

3. Twisting Side Planks
Hold a stability ball in between your legs and keep your legs 6-12 inches from the floor. Sit up, reach diagonally (left arm to right foot) and touch the ball. Repeat, alternating sides, for 16-20 reps.

4. Windmill Leg Raises
Beginning in the same position as our Hanging Leg Raises, lift your legs up to the bar in a circular, clockwise motion. Repeat in a counterclockwise motion. You should be making large, 360 degree circles with your legs.
This is one of the hardest mentioned core exercises. Perform this exercise as slowly as possible. I perform them here on my Instagram. Try to go even slower than that.

5. Diagonal Medicine Ball Slam
Grab a 10-15+ lb medicine ball and start by holding it straight up over your head. Simultaneously throw the ball down on either side of your body and squat slightly. As you throw, you should twist your torso slightly so your right hand is over your left foot on one slam and your left hand is over your right foot on the other slam. Repeat for 15-20 reps.

6. Lumberjacks
Set the cable machine to a relatively light weight, with the handle up high. Begin with both hands holding the handle over one shoulder. Keeping your arms straight, bring the cable across your body at a 45 degree angle so your hands are now down at your opposite hip. Repeat for 15-20 reps on each side. Hold each rep for 1-2 seconds.

7. Smith Machine Sit Ups
Begin in a smith machine Bench Press position, with your feet flat on the bench. Keep your complete straight and sit up as high as you can, lifting your shoulder blades completely off of the bench. Hold for 1 second and return to the starting position. Repeat for 15-20 reps.

8. Ab Roll
Hold the Ab Roller with both hands and kneel on the floor.Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching your body into a straight position. Bring your hips as close to the floor as possible and pause. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Do this movement slowly and breathe.

9. Stability Ball V-Ups
Lay on the floor with your legs straight and arms stretched out behind your head holding a stability ball. Pick your feet up a few inches from the floor. This is your starting position. Keeping your arms and legs straight, bring the Stability Ball up to your legs, hold it in between your legs, and bring your legs back down to several inches from the floor. Repeat, this time catching the stability ball in your hands. Repeat for 15-20 reps.
Of all the mentioned core exercises, this is one of my favorites for beginners/novice level gym goers.

10. Turkish Get Up
Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Use any of these 10 Core Exercises in your next workout and see how much different they feel than just doing typical 30 second planks. Do a core workout 2-3 time per week, 5 sets of 15-25 reps or 30-60 seconds.

5 Superfood Snacks to Boost Energy

Need a snack? Ditch the chips and make one of these Superfood Snacks instead.

 

Superfood Snacks

Chips, cakes, and ice cream offer you nothing but fat, salt and sugar, and in overabundant quantities. These Superfood Snacks offer you fiber, vitamins, minerals, protein and healthy unsaturated fats that could even help you burn fat. Try these out:

1. “PB & J” on Ezekiel Bread

Toast a slice of sesame or cinnamon raisin Ezekiel bread. Then, spread 1 tbsp. of natural almond butter and 1 tbsp. of raspberry preserves on it. This super-satisfying snack is the super-version of the classic Peanut Butter & Jelly on white bread.

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2. Avocado Toast

Dominating the superfood world right now is Avocado Toast of all varieties. Toast a slice of 100% whole wheat or multigrain bread, then add 1/4 of an avocado (sliced) on top. Try topping it off with tomatoes, lox, 1 sunny-side up egg, or turkey bacon. The possibilities are endless.

3. Grapefruit & Honey

Taking a break from agenda of pushing my Loaded Apples recipe, try 1/2 a grapefruit with 1 tbsp. of honey instead of regular sugar. You get the health benefits of honey and some extra sweetness added to the fat-burning, high fiber grapefruit.

4. Sweet Potatoes w/ Honey & Cinnamon

I swear this tastes like eating a Sweet Potato Pie without any guilt and a fraction of the fat. Bake 1 large sweet potato and slice it down the middle. Sprinkle cinnamon on top and a drizzle (1 tsp.) of honey. Is there anything better than Superfood Dessert?

5. Date Bars (Lara Bars)

Lara bars are an amazing snack if you’re looking for a healthy fix. Made up of only 2-3 ingredients, Lara Bars are essentially just date bars with cashews, coconut, apples, almonds, etc.

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These superfood options are a great way to boost your energy and your  metabolism when you feel yourself crashing in the middle of the day. Pair them with a cup of coffee and get ready to feel 100% again.

Must-Have Fitness Products

If you’re looking to get into shape or maximize your fitness potential then you need these fitness products

Fitness Products

The fitness market is saturated with apparel, supplements, and accessories making it perfect to get amazing deals on products that, just a few years ago, were nearly double the price. Fitness products like pre-workouts, shaker bottles, apparel and wrist wraps have been exploding in volume lately so make sure you snag some while they’re cheap. To make my point, pre-workouts about 5 years ago barely ran under $25. Today, you can buy great pre-workouts for about $15-20.Look into these must-have fitness products to capitalize on your gym membership:

1. Shaker Bottle

Specialty shaker bottles like Umoro, Cyclone Cup and Mixr are exploding onto the scene with innovative new ways to make hydration more exciting. You can’t go wrong with a classic shaker bottle though. For $2-5 you can stay on top of your hydration and save a ton of money if you’re regularly purchasing beverages at work. Definitely start here.

2. Weight Lifting Belts

Depending on your routine you can get anything from a soft neoprene velcro-strap belt to a tough leather belt with a steel locking gear. Unless you’re lifting some serious weights (or planning to) I would start off with a neoprene weight lifting belt which will run you about $20.

3. Straps & Wraps

Invest $10-$20 in wrist straps for heavy, pull-motion lifting and/or wrist wraps to reinforce your wrists during push movements.

4. Supplements (Only the basics)

Don’t waste your money on supplements that you’re struggling to pronounce, look sketchy and are super expensive. Start off with the highly researched basics backed by science. Unless you’re looking to get into competitive bodybuilding you really don’t need to take pro-hormones, growth hormones or a medicine cabinet filled with supplements. Stick with a pre-workout, BCAAs, Whey protein or protein blend, and maybe fish oil or joint support supplement (if you need it).

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5. Functional Fitness Apparel

This means compression gear and other functional sportswear, not fitness fashion apparel. You could buy that too if you want but it’s not going to provide any real purpose…other than swag.

Think I left something off my list? Post about it in the comments section and I’ll add it!

Accelerate Muscle Growth with These 4 Techniques

Feel like it’s taking forever to see some serious gains? Try these 3 Techniques to Accelerate Muscle Growth!

 

Accelerate Muscle Growth

If you’re not including any of these training methods you’re missing out on some serious gains. Drop sets, rest-pause sets, run-the-rack sets and negative reps are major keys to muscle growth. Here’s how you can include them:

1. Drop Sets

At the end of your last set drop your weight by about 70% and complete several more reps immediately (no rest in between). You can perform a double drop-set by dropping your weight an additional 70% and completing several more reps immediately following your first drop set. This gives you the opportunity to work the muscle until failure several times instead of just stopping after your third or fourth set. Include at least 1 drop set to an exercise in every work out. Drop sets are an incredible way to accelerate hypertrophy.

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2. Rest-Pause Sets

At the end of your last set pause for 10-15 seconds and rest. Complete 4-5 more reps using the same weight. Similar to the drop set, the rest-pause set gives you the opportunity to tax the muscle to failure several times. The difference is you’re keeping the weight the same and performing less reps due to the higher weight. Rest-Pause sets are a great way to build explosive power.

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3. Negative Reps

Negative reps tax the muscle on the eccentric phase of the contraction. After you’ve completed on rep, slowly return to the starting position at a pace of about 5-10 seconds. Negative reps can make light weights feel significantly heavier. Add a few negative reps to the last few reps of every set to fully develop the muscle in both phases of the contraction.

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4. Run-the-rack Sets

Run the rack sets are probably the most exhausting of the techniques above due to the sheer amount of reps. Beginning with a light weight (lighter than you would normally use) begin your exercise at about 20 reps. Then, progressively work your way up in weight by 5-10 lbs until you can only complete about 4-6 reps. Once you hit that heavy weight, drop-set your way back down to the lightweight you started with taking only 15-20 seconds of rest in between each set. It should look something like this:

15 lbs x 20 reps
25 lbs x 15 reps
30 lbs x 12 reps
35 lbs x 10 reps
40 lbs x 8 reps
45 lbs x 6 reps
50 lbs x 5 reps
40 lbs x 8 reps
30 lbs x 12 reps
25 lbs x 15 reps
15 lbs until failure

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Try out all of these techniques to accelerate muscle growth and see which ones you like the most. I guarantee you’ll see huge changes in your physique and muscle quality by performing any of these movements.