Please let me know if you are here more for how to get stronger every day mentally or how to get stronger every day physically and I will dedicate the next video to that very specific request.
You can read the full article here or simply click the video below to see the same information. There is also a mental strength subliminal recording free at the end of this article.
Let’s start right off with number one from an article I read by Clayton Mosher talking about a remarkable new study from Brian Clark at Ohio University shows that just thinking about exercise can make us stronger. Athletes have been visualizing for years before competitions but now there are some studies to back it up. Clark and colleagues recruited 29 volunteers and wrapped their wrists in surgical casts for an entire month. During this month, half of the volunteers thought about exercising their immobilized wrists.
For 11 minutes a day, 5 days a week, they sat completely still and focused their entire mental effort on pretending to flex their muscles. When the casts were removed, the volunteers that did mental exercises had wrist muscles that were two times stronger than those that had done nothing at all. Continue reading →
Hi, I’m Raymond Burton and I’m going to answer the question of how much does a personal trainer cost in Calgary. These prices will be in Canadian dollars and are current as of January 2020.
First, I will talk about the different kinds of sessions and styles of personal training and break down the prices for each.
The Cost Of Personal Training One-On-One
Here I’m talking about one-on-one private personal training at a brand name gym in Calgary. This would be the typical session you usually buy in packages at Golds, World Health, Goodlife or Anytime Fitness. Continue reading →
There are diets for health and muscle gain but what diet is best for six pack abs? That’s what I will answer in this post. The information is based on my personal experience and an averaging of the advice from other bodybuilders and fitness enthusiasts that have found what works for them.
Sometimes this game of fitness can get downright frustrating. You do your best, usually more than the average bear if you have been at it for a while, but you still don’t see your 6 pack.
If you do get into amazing shape, you can only make it last for a couple weeks.
This happened to me after my last bodybuilding contest. I was in great shape on stage and then had to watch most of it slip away as I returned to the land of normal eating and once-a-day workouts.
Obviously you can’t hold contest condition all year but it would be nice to stay relatively close, especially for me being a fitness trainer and all. Continue reading →
What’s the low down on sleep and muscle growth? When I google how much sleep do you need for optimal muscle building, I end up getting the same 7-9 hour window suggestion as everyone else. I’m also frequently asked is 6 hours of sleep enough to build muscle? To which I answer, “No. 6 hours is not enough sleep to grow muscle.” I put the resource link below the article. Also you can watch this article via youtube directly or embedded below:
The study is concerned with mental capacity due to lack of sleep but the body works as a whole so I take the personal liberty of assuming if one system starts to fail due to lack of sleep, then the others can be operating at optimal levels either.
If you don’t get a full 7-9 hours sleep, can you make up for it with naps? Mostly, and I’ve included a YouTube audio to help you sleep at the end of the article. Continue reading →
Please do not go into this bro split for natural bodybuilding until you have spent at least 3-4 months doing the other routines like the full body 3 days/week.
You will only over-train and burn out. This is a very advanced routine that must be built up to. Having said that, here is my favourite intense and awesome results producing natural bodybuilding bro split workout!
First, let’s answer the big question. Can you build muscle on a bro split? YES. Of course you can or hundreds of thousands of bodybuilders would not be still doing it. Experience says yes. Continue reading →
When I’m asked how much should I eat to build muscle I answer with what follows and how I ate for the 15 years I chased bodybuilding and muscle mass.
I’m aware times change and that eating for gaining muscle is different than eating to get ripped or for pure health. I am also not a nutritionist. I am a personal trainer and deal with exercise.
So what I share here on eating to build muscle is what I did and do, when I need to build more muscle. I wanted to go from 126 pounds to over 200 pounds, no matter what so I could play football. You, should talk to your doctor about how to eat as I am not qualified to do so.
My quick answer to how much should I eat to build muscle is – A LOT. Start at 14 calories per pound of bodyweight and adjust up by 300-500 calories/day and stay with each bump for a week. Then bump again for a week and keep doing it until the scale starts to move.
The number of calories it takes to build muscle is different for each person and it will probably be between 16-20 calories per pound of bodyweight depending on your activity level and metabolism. Starting at 14 calories per pound of bodyweight gets you in the game and ramping up to the actual amount which will be a challenge for most people to eat all of it. Continue reading →
Today I’m going to do a deep dive into how many reps for muscle mass and also how many sets for mass. It’s the sets question that is the most open to debate.
Quick Answer For How Many Reps For Muscle Mass: in order to make our muscles bigger (muscle mass), we need to use a weight that is not only heavy, but also one that we can lift for a high number of reps. My rep recommendation is 67%-85% of 1 RM for 6-12 reps is the starting guideline for muscle hypertrophy. Continue reading →
Hi, I’m Raymond Burton and this is my tutorial on how to make 6 pack abs in 1 month at home. We’ll cover the whole deal in this article and it will be quite long and in depth. At last writing it was 11,000+ words long and growing but I will also make it a downloadable PDF.
For some reason there is a misconception that there is something special that you do different from regular training in order to get a six-pack.
The truth of the matter is that developing a six pack comes back to the same information that we have heard before. You need to train your whole body, and eat properly in order to reduce your body fat so that your abdominals become visible. But here is the fastest route I know…
All the exercises for this abdominal program have video demonstrations as well as extra specific topic articles which I have linked through out. If I’ve missed anything, just let me know. Continue reading →
How to get a bigger upper body at home using bodyweight exercises is todays question I’ll answer. It’s an easy one, so this will be a pretty short article. As far as only the exercise part of the equation, all you need to know about getting a bigger upper body at home are these things:
How frequently to work the muscle or better stated, how much rest it needs.
The rep range you should be working in
Exercise Selection – The actual exercises you are going to use
I’m going to give you some bodyweight back exercises without a pull up bar today. Why? Because most times when you are away from the gym and you want to work your back, a bodyweight exercise like chin ups or pull ups are recommended. But what if you don’t have a pull up bar? What do you do then for a back exercise?
I’ll give you three scenarios and fixes to make sure you can find a great back exercise to do that will give you an excellent back workout.
A list of 10 alternate bodyweight exercises for the back without a pull up bar
Find a substitute for a pull-up bar
Create a pull-up bar
Case One: 10 Alternate bodyweight exercises for the back without pullup bar