by Ron Sombilon Gallery

Question by GDupFROMthaFEETup: Can someone give me a good weight training program, to build muscle mass?
I’m 15 and need a good weight training program for football.

Best answer:

Answer by D’tagapayo
For football you should probably stick the the power exercises as your focus but train like a bodybuilder because any extra muscle you have will help you in hand to hand combat on the field. I know this from an all state nose guard that out weighted me by a hundred ponds, pounding on my head everyday and trying to drive my in the ground like a stake.

What are the best exercises for a beginner?

Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press, Bent Over Barbell Row

These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow, not concentration movements.

How many sets should I do per exercise?
Some suggest that once the muscles are thoroughly warm (after performing a couple of light-weight warmup sets) you should do one all out set to failure. Others suggest that you should perform 2 to 4 working sets to failure for each exercise.

Almost everyone can agree that if you end up doing 30 sets for any individual body part, you are definitely overtraining (assuming that you take these sets to failure) or just wasting your time (assuming you don’t take these sets to failure).

How many repetitions should I perform?
When warming up you should be able to complete more than 12 repetitions with ease. On sets that are taken to failure you should fail at some number less than 12 repeptions and greater than 5 repetitions. If you can do more than 12 repetitions on your working set, then the weight should be increased. Remember, there are two components to building mass – the load placed on the muscle and the time under tension.

On the other hand, as Andy Austin used to say, “lots of muscle has been built with singles all the way to 100 rep schemes.”

How many times per week should I lift?
Some beginners make fine progress training the entire body three times a week, a Mon, Wed and Fri routine, for example. Other beginners require more recuperation time and make gains training the entire body only once per week. People differ and so do individual muscle groups. Some muscles can be trained more frequently than others. Find a routine that is comfortable for you and allows you to make progress. If you aren’t making any progress consider the possibility that you are overtraining (quite common) or even undertraining (less common).

Should I be concerned about the amount of weight I lift?
Initially, no. The most important thing for a beginner is to learn proper lifting technique. However, the basic principle of getting larger through weightlifting is progressive overload. You must increase the weight (load) so that the muscle will be forced to adapt to the increase in stress.
Bouncing and moving the weight too quickly will not stress your muscles into growing and it will likely stress your joints unnecessarily. Remember, that for bodybuilders, the goal is not to lift the weight. Weightlifting, for bodybuilders, is merely a method to stress the muscles. A bodybuilder should work the muscle, or muscle group that the exercise focuses on, not try to heave the weight up by any means possible. There is a difference between lifting a weight and working a muscle, although it basically comes down to using proper form and technique. For example, if your lower back becomes stressed from doing biceps curls, you should consider paying more attention to working the biceps, not trying to get too much weight up by throwing out your back.

Comparing yourself to other lifters is also unnecessary. Everyone starts at a different level.

See this website. It’s hosted by a large group of very serious weightlifting and bodybuilding types. You can learn a lot if you’ll just take the time to read.

What do you think? Answer below!

Question by : where can i get the Muscle Gaining Secrets ebook for free?
im a gym rat but dont get the results that i like. i heard about this and thought it was cool. Does any one know where to get this for free because i dont want to pay for this and my gym membership lol thx!!!!!!!!!!!!!!!!!!!!!!!!

Best answer:

Answer by ardan123
checkout www.dogtfitness.com they got some free pdf ebooks on there they update often not sure if they have that specific one but its worth checking out

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Orlando, FL (PRWEB) March 14, 2012

National gold buyers at NowGold.com reveal selling gold jewelry tips for people needing cash at a time when Gold prices have been rising and many need extra cash due to tough economy. Their selling jewelry tips include how to know if youre getting a fair price from a gold buyer and how to get cash back in 24 hours.

Our customers sell their gold for all kinds of reasons, many needing cash quickly. It has been a growing trend fueled by high unemployment, rising gold prices, the liquidity of gold, says Lee Heavener, CEO NowGold.com.

To help people wanting to sell their gold and silver jewelry, Heavener offers these tips.

First, people selling gold or silver jewelry should know how the buying price is arrived at. The value of gold or silver jewelry is based on the precious metal content, not the value as a piece of fine jewelry. Buyers evaluate the price considering the melt value and the current market conditions. When selling gold, the purity and content of the gold (10- Karat, 14- Karat, 24- Karat, etc) and the weight of the gold is also taken into account.

Second, if someone is in urgent need of cash, they can be paid in 24 hours using an InstantPay Method with FedEx Priority Overnight shipping.

Third, look for a company that offers a Satisfaction Guarantee. If a customer feels that they did not receive a fairly evaluated price for their jewelry they should be able to return the funds and have their jewelry returned within a reasonable amount of time.

Fourth, people selling their gold for cash should do so safely. Selling gold locally could be very risky resulting in getting ripped off. Going to pawn shops in the worst part of town, going to gold buying events at a hotel, meeting a stranger from CraigsList; these are all dangerous to ones personal safety. Dropping gold or silver jewelry in the mail is safe, secure and insured.

You dont have to be a gold industry insider to learn the top secret techniques used for calculating the price of your gold. Our Free Report Gold Industry Insider Secrets is jam packed full of secrets that the cash for gold guys dont want you to know. If you would like to learn more tips for selling your gold jewelry, download our Free Report – Tips for Selling Gold Jewelry, says Heavener.

About NowGold

NowGold, located in Orlando, FL, has been buying and selling gold and silver nationally since 1988. Lee Heavener, CEO NowGold, currently manages the company helping clients nationwide sell their gold. The company motto is risk-free, satisfaction guaranteed – safe, secure and insured. A licensed and insured Precious Metals Dealer, they hold a Better Business Bureau A+ rating and are registered as a trusted company with VeriSign. They are rated #1 with the consumer advocate site http://OnlineGoldScam.com. For more information visit NowGold at http://www.sellgoldcashforgold.com or call 1-800-584-SELL.

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Question by RacinianCar: Can you build muscle and lose weight at the same time?
Hey I decided I want to get bigger biceps and a stronger chest and abs. Right now my gut is pretty flat; is it possible to build muscle without gaining fat? I heard that its impossible to lose weight and build muscle so I want to know if this is true or not…Also, if you eat healthy and lose weight, is it possible you can lose muscle along with the fat?

Best answer:

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New Orleans (PRWEB) January 09, 2012

GenoVive, a pioneer in DNA-based, all-natural weight management solutions, today announced the formation of a scientific advisory board (SAB) comprised of prominent, multi-disciplinary experts in the fields of health and weight management, nutrigenomics, genetics, biochemistry, clinical psychology, and food science.

The three initial SAB appointments include Dr. Steven H. Zeisel, MD, PhD, Dr. David Katz, MD, MPH, FACPM, FACP, and Dr. Daniel Pomp, MS, PhD, who will guide research activities and provide critical scientific input and strategic insight to GenoVive as the company continues to exploit and leverage current scientific breakthroughs to deliver a comprehensive and personalized weight management solution based on genetic science.

We are privileged to have these three respected and prominent experts who will help guide our research and lend their specific expertise that will enable us to delve deeper in to the emerging advances of nutritional science and personalized health to bring the best possible weight management solutions to the millions of Americans who are overweight, said Vic Castellon, founder and CEO, GenoVive LLC.

The GenoVive SAB was established to guide the companys research activities, seeking out the most innovative and promising research projects for continuing validation of the emerging field of nutrigenomics, which is the study of the effects of foods on gene expression and the role certain genes play in weight gain. The board will also guide the translation of published science into actionable solutions and explore ways to expand its research efforts to accelerate the development of new innovative products.

Though we once thought that everyone was metabolically the same, we now are learning that there is a great deal of variation in metabolism, much of which is explained by misspellings in our genetic code, said Dr. Steven Zeisel, who serves as the Director of the Nutrition Research Center at the University of North Carolina. As the director of a major academic research center that focuses on this specific research, this new science makes it possible to individualize our approach to nutrition. GenoVive is one of the first companies to use this science to improve our treatment of overweight and obesity.

According to Dr. David Katz, the basic theme of healthful, sensible eating, and sensible approaches to weight control is not up for debate, but the best variation on that theme for an individual is. We know that genetic variants influence metabolism with important implications for weight control, said Dr. Katz. Basing customized weight management approaches on genetic insights is an idea whose time has come. Doing so in a manner that fully respects the fundamentals of healthful eating is responsive to the needs of those frustrated by their weight control struggles and responsible about the use of available science.

Question by Yume Kid: If i’m on a weight/muscle gain diet, can i eat pretty much anything and everything?
I have an extremely fast metabolism so should i just eat everything i can? I did this for a week and actually gained about 2 pounds. I pound protein shakes and fish oil tabs, im basically trying to gain weight in muscle.

Best answer:

Answer by Rebecca866
dont. still eat healthy.

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