I'm heading off to Europe this week to visit Paris, Amsterdam, and Brussels (maybe I will challenge the "muscles from Brussels, Jean-Claude Van Dam to a fight and throw white powder into his eyes...oh wait, that didn't work in Bloodsport, and probably won't work for me).
I'll be mixing in some sightseeing with one business meeting and a bunch of crazy workout filming all over Western Europe.
Should be a once in a lifetime trip.
But while I'm gone, my buddy and Renegade Strength Coach Jason Ferruggia is letting me post his top 10 muscle building tips.
1. Train no more than three to four days per week.
Doing more is not only unnecessary but can rapidly lead to over-training, especially if you are doing other physical activitieson a regular basis.
When in a mass building phase, recovery time is just as important as training time.
2. Train for 30-45 minutes max and do no more than 15-20 total sets per workout; 12-15 is even better in many cases.
If you can't get the job done in that time frame you are not training hard enough. On top of that, results are greatest when energy and mental focus are high. That is always during the first 30 minutes of your workout.
3. Lift heavy and use big, basic compound exercises.
Squats, deadlifts, military presses, dips, pushups, rows and chinups should always be the bread and butter of your training programs.
Show me a guy who can deadlift 500 pounds and I will show you a guy with an incredibly well developed back that didn't require any bent over lateral raises or pullovers.
Someone who can military press 225 for reps is going to have big, round shoulders and is never doing to need cable lateral raises.
If you can squat 315 for 20 reps your legs will be jacked and I honestly don't see what a set of leg extensions could give you on top of the squats.
Watch the Worlds Strongest Man Contest on ESPN 2 and tell me if you see massive gaps of missing muscle on any of those guys.
Isolation exercises are a waste of your time.
More tips coming later this week, PLUS an exclusive interview with Jay on his crazy new Renegade Cardio, ARMS Specialization training, and Advanced Muscle Building System.
Training with Jay is intense,
Craig Ballantyne, CSCS, MS
PS - If you can't train WITH Jay...
...at least you can train LIKE Jay and his clients.
Jay's put together all of his programs here:
PPS - Stay tuned for Jay's tips on sets and reps.