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 By: Scott H. Mendelson & Eric Serrano MD
Consider me an explorer navigating the scientific waters of uncharted muscle. Does this situation sound familiar? "I have been training for many years and the last 6 months is just stale, no progress, what do I need to do to get the results going again?" Yes I can change your fortunes ASAP! 99% of trainees are limited to a small scope of information and do not have the ability or objectivity to design the routines needed to maximize their potential. As you become more advanced it only gets harder as the muscle body machine requires more complex techniques to keep growth going while keeping body fat levels low. It is not just a matter of taxing the muscles, but also stimulating the nervous system so you can stimulate more fibers; forming the foundation of new muscle. Each trainee is different requiring a unique approach to training; my customized programs make use of an advanced assessment process helping me to determine the fastest path to new muscle and less fat by evaluating many factors including body type, training experience, strength deficits, injuries, recovery capacity, diet and more.
Obviously, I cannot ascertain all of this info from your question, however below I will describe anti-gravity training - a fantastic plateau buster necessary for an experienced guy like yourself needing a new strategic stimulus. We will turn your Guns into CANNONS!
Typically we all hit a wall during a set that forces us to discontinue, unacceptable as those points of fatigue can stop us short of maximal muscle fiber recruitment so vital to growth. Here's how anti-gravity training works: Following a traditional set of 4-6 RM heavy reps instead of accepting muscle failure you will go beyond your preconceived limits and use momentum to lift loads while focusing on slow and controlled lowering for 4-6 additional reps just shy of failure. The trainee will do 4-6 reps with strict form, rest for 20 seconds and do 4-6 more reps with a faster rep tempo to accommodate fatigue.
  Click Image To Enlarge.You Will Go Beyond Your Preconceived Limits. The benefits of this training are numerous, but to highlight a few: Research proves that slow eccentrics cause a natural anabolic hormonal explosion of Testosterone and IGF 1 supporting accelerated body comp. improvements. Remember hormones govern success! Set durations of 30-50 seconds are optimal for muscle growth, but only if the loading is high enough to stimulate muscle fibers. AG training gives you the best of both worlds with this strip set format!
Consider AG training as a chisel you will hammer into a large stone (muscles) to create your masterpiece. The demands placed on recovery are unlike anything most have experienced making recovery tactics more important than the actual training session. According to the Muscle Dr. Serrano training in this manner can improve muscle elasticity and facial strength, helping to prevent common weight training injuries.
 Click Image To Enlarge.Training In This Manner Can Improve Muscle Elasticity And Facial Strength. "A unique anabolic hormonal explosion takes place when heavy eccentrics are used in this manner, but there is also a heavy toll taken on the nervous system making recovery paramount to your success. Do not bother with this type of training if you are not willing to amino load, eat and rest appropriately."
Nutrition is much more complicated than what people realize. Certain rules for success stretch across all people - to name a few: eliminating refined foods and Trans fats, portion control and more. However individual needs and goals will dictate what specifically needs to be done to not only reach goals, but to achieve them in the shortest possible time frame. After all, do you have another year or six months to wait to get your dream body?
 Click Image To Enlarge.Nutrition Is Much More Complicated Than What People Realize. My clients approach goals with a sense of urgency to reach objectives right now! Once you have confidence in the plan and see results- you will be unstoppable. I examine dozens of factors when setting up a nutrition plan and in the best cases working with a consultation client I am also able to integrate the training routine. These two factors go hand in hand. Strategically the nutrition plan should progress along with exercise to take advantage of metabolic adaptations. To make a long story short, just like training, diet must also progress with refinements to avoid plateaus. Yes this often involves manipulating food portions and combinations. Plateau Busting Articles: Cycling macronutrients in the right sequence ensures the body will maximize use of stored fat as fuel and spare protein to form new muscle. I make it all very simple to execute for my clients. Collecting client feedback is crucial so that the right refinements can be made. Do you find yourself tired after meals or running to the bathroom? These are signs that things need to change and often times related to unknown food allergies that may not show up in traditional tests, but develop over time from eating the same things too often. Success is all in the details which is why I leave no stone unturned for my clients.
Yes people will store fat in different areas based on many hormonal factors, I learned the importance of this information from the Hormone Master Dr. Serrano. In your case your testosterone levels are likely low requiring changes in every aspect of your routine. I have helped numerous consultation clients in the last 3 months alone overcome the same problem as you. The most common scenario is training in the gym 5 days or more per week for an hour plus with lots of cardio = overtraining? Stress is high for a variety of reasons and at times periods of very low energy cannot be explained.
 Click Image To Enlarge.At Times Periods Of Very Low Energy Cannot Be Explained. Low dietary fat consumption and poor sleep patterns are a likely part of the equation as well. You must change your strategy or plan to fail! There are many dozens of excess fat location scenarios combined with other data that will help me resolve your problem using non medical tactics fast. Since we are on the topic of low testosterone and resulting fat storage we must also mention high cortisol which is often associated from a combination of high stress levels and overtraining. Interval sprints are not only proven to burn fat more efficiently, but will help to keep cortisol levels in check in comparison to standard long duration steady state sessions.
Weight training sessions must be trimmed back in many cases to emphasize intensity to not only drop cortisol, but naturally stimulate test levels- bring out your natural training beast. Good dietary fat intake must increase which can help to correct omega 3 to 6 deficiencies that you most likely encounter. The right dietary fat choices have a strong correlation to anabolic hormone production. The daily routine of each client must also be taken into account; do you sit at a desk or work construction? Obviously these two situations would call for much different plans even if the goals were the same.
I would imagine for most people sitting down to eat 6 meals per day would also not be practical. In addition to having the right plan from a scientific stand point; it must also be practical and satisfying.
 Click Image To Enlarge.Eat Smaller Meals To Reduce Fat.
 Click Image To Enlarge.Cook In Bulk So That You Have Good Food Options To Bring To Work.
Yes there is more to life than just chicken and eggs. When reviewing new client diet journals I am amazed to see the lack of variety which not only makes things boring, but also can accelerate food allergies which will slow down your progress.
© Copyright all rights reserved Infinity Fitness INC 2008 These statements and products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Weight loss and muscle gain are affected by many factors and you may not lose weight or gain muscle. This document is provided by Infinity Fitness and Training INC for general guidance only, and does not constitute the provision of health or fitness advice. The information is provided "as is" with no assurance or guarantee of completeness, accuracy, or timeliness of the information, and without warranty of any kind, express or implied, including but not limited to warranties of performance, merchantability, and fitness for a particular purpose. the information is provided for educational purposes only and is not intended to provide health or fitness advice that address individual user circumstances. Scott H. Mendelson & Eric Serrano MD Recommend this article to a friend by e-mail here!
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