Hypertrophy Warrior!

FREE eBook! Build muscle in 4 weeks!

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If you are new to lifting and looking to increase muscle mass then you NEED my new Hypertrophy Warrior eBook!

This is a 4 week program designed to start you on your journey to making some awesome gains. This program is COMPLETELY FREE and is available for anyone to download. The Hypertrophy Warrior program can be used by men and women, alongside a suitable diet and nutrition plan you are guaranteed to see great results in just 4 weeks.

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DOWNLOAD HERE >>>>>>>> Hypertrophy Warrior EBOOK

Where has my muscle gone!?

Ok so I have had a pretty hectic couple of months with my personal life. There has been a family death on my side and another on my partners side. This has meant travelling 200 miles south west and back again, then 200 miles north and back again. Teaming this with 2 weeks of trapped nerves in my neck and a car that’s been out of action, it’s lead to me being out of the gym for almost 2 months… and damn am I feeling it!

Here’s a couple of action shots!

I went back to the gym for a week 2 weeks ago, and then I was off again. From today I haven’t got any plans to go anywhere so I am back to training. I’m booking in for a sports massage and getting my strength back up. Today I had a go at snatching and boy has my strength dropped. Only managing a mere 40kg sadly.

But I’m stocked up on protein, chicken and vegetables. I’ve got myself a new half gallon water jug (hopefully my boyfriend won’t throw this one out) and I plan on being 100% badass and back on the game from this week on wards.

Missing the gym isn’t just detrimental for my valuable gains, but it’s also pretty bad for my mental health and my sanity. My whole self worth goes downhill, I feel a mess and a retreat into my little shell, my mojo goes, my motivation goes and so does my love for life.

So here’s to gains, a healthy mind and finding my motivation again. Let’s get it.

‘But I don’t wanna get big’

Ladies… Do not fear the weights room! I promise you, that strength training WILL NOT make you big.

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Let’s look at what it takes in order to build substantial amounts of muscle.

  1. An intense strength programme.
    Unless you are training 6/7 days a week, having 2 hour, hard sessions twice a day and hammering the weights HARD every session, with little to no cardio (or the right kind of cardio) then building muscle is going to be a very slow process. As a female myself, I have been trying to ‘get big’ for years. I strength train 5 days a week mostly, and the majority of the time to failure… I’m yet to ‘get big’

    2. FOOD!
    You would not even believe the amount you would have to consume in order to sustain that level of training. Let alone the amount of protein intake you would need to repair the muscle and recover from your training. I’m not talking eating a little bit more chicken and adding a bit more protein and carbs to your diet. I am talking hitting 4000 calories or more PER DAY. You can not build muscle unless you are consuming a surplus in calories. Most women, in order to build muscle will need around 2500-2800 calories a day out of that you would need to eat 30% at least in protein in order to repair and recover. Let me put this into perspective for you. 30% of 2500 is 750 calories from protein, Which is just over SIX CHICKEN BREASTS, and that’s PER DAY! Without the necessary food intake for your training you will not be able to build a substantial amount of muscle. (This goes for men too)

    3. Testosterone
    To look like a man,, you have to be built like a man, and ladies… We are most definitely not. You can not build muscle without testosterone. FACT. Men with lower levels of testosterone will find it much more difficult to build muscle, so imagine how much harder it is for us. Again, here’s a little perspective for you to highlight the extreme differences in the levels of testosterone male and females have.

    Total testosterone (amount floating around at the time of a testosterone test)

    An average healthy adult male will have between 270-1070 nanograms per deciliter of blood.

    An average healthy adult fertile women will have between 15-70 nanograms per deciliter of blood.
    This is such a huge difference in testosterone levels that it literally makes it impossible for women to build muscle like men can, unless of course, you are using the supplements or steroids. You may see many female bodybuilders who look manly, have that thick neck and chiseled jaw line, (and deeper voice) this is the results of steroids, NOT picking up some dumbbells a couple of times a week.

    4. Metabolism
    Weight training increases metabolism. Going back to point number 2 and food intake. The reason you will need to be consuming all those calories is because weight training will burn more calories, therefore you need to eat more. Your body will look to your muscles for energy before anything else, as this is a more efficient way for your body to convert energy stores. So actually you can strength train and your body will be taking those gains right back from you unless your eating right.

Weight training will actually enhance your figure, add curves, help you reduce and keep off that extra fat, it will increase bone density and reduce risk of developing osteoporosis later in life, it will help reduce cholesterol, help to keep type 2 diabetes under control, increase moto nurone recruitment which will help balance and coordination, it’s a great antidepressant -releases endorphines which help boost your mood, helps you sleep better, gives you more energy and of course… makes you stronger!

Fasted cardio. Good or bad?

Do you do fasted cardio? Does fasted cardio work? What is the evidence that fasted cardio is better than non fasted cardio?

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Some people bang on about fasted cardio and how it helps you burn more fat. The reason behind this is that your body will use energy from fat stores rather than energy from the food you have just eaten. While there is SOME truth in this, there is absolutely NO scientific evidence to back this up.

Fasted cardio being better than non fasted cardio is made up based on assumption, taking into account 2 scientific facts.

1) You burn more fat when your insulin levels are low.

2) Your insulin level is low when you wake up due to the fact you havent eaten through the night and have ‘fasted’.

Therefore the assumption is that when you wake up, after having not eaten all night your insulin levels are lower therefore you can burn fat better. That is the part that is true.

The whole truth is that if you have a zero carb breakfast, high in fats and protein, your insulin levels will be low and your body will burn fat just as well as if you were fasted.

There is only evidence that low insulin levels helps you burn fat faster, and no evidence what so ever that not eating at all is any more beneficial.

So what’s the answer? IF you don’t like to eat before cardio for whatever reason then fine, if you do like to eat before hand but want the maximum efficiency for fat loss, eat something very low or zero carb such as chicken and eggs. There’s no need to go hungry, if you’re hungry then eat.

Personally I eat before a workout, but usually something light like eggs so it’s not sat heavy in my stomach for the session, but I don’t really do much cardio apart from maybe a quick HIIT session. Even then as I always do my cardio after my strength training I usually need the food to give me enough energy to push my sessions as hard as I can.

Reps and sets. Do you know why you’re doing what?

The range of reps and sets you do correlates to which muscle fibre types you are targeting. They all have their place and they can all be used in conjunction with each other to reach your goals.


They are 3 types of training.

1- Endurance

2- Hypertrophy

3. Strength.

An easier way to remember this if you’re not down with the liguo is to think: Longer. Bigger. Stronger.

Endurance training means you can go on for longer.

Hypertrophy means to increase muscle size- bigger.

Strength means to get stronger… obviously.

Endurance training recruits type 1 muscle fibres, (see more info on muscle fibre types in my previous blog post about genetics)

    When endurance training you are looking to use a rep range of 12-20 and completing 2-3 sets with 30 second rest time in between them. Aim to use a weight that you can manage for the full set, but you should find it’s a struggle towards the end for the last couple of reps. If you feel like you can carry on and do another 10, then the weight isn’t heavy enough and you’re basically going to get a better workout by pouring milk into a cup of tea. This is where most women get it wrong, they do countles reps with a weight that would barely challenge a 2 year old… I should know, I have one! Men tend to go the opposite way and do too heavy a weight and are not able to complete the full reps and sets… which takes you into hypertrophy training. You need to keep the tempo at a steady speed, making sure you’re not using momentum to get the lift, bringing the weight up should be the same speed as bringing the weight down and it needs to be controlled to the very final part of the movement. If you need to use momentum to get the weight up then it’s likely that it’s too heavy for this type of training.

 

Hypertrophy training recruits more type 2a muscle fibres.

    The rep range you’re looking at here is 8-12, and completing 2-3 sets with around 1-2 minute rest period between sets. As with endurance training you should be choosing a weight that is challenging towards the end of the sets. If you get to rep 12 and you can still push for another few reps then this isn’t a true set and you have basically just used your warm up weight… but congratulations on that, you’re obvioulsy stonger than you think!

 

Strength training recruits more type 2b muscle fibres.

    The rep range for strength is between 1-6 reps, completeing 3-5 sets and resting for 3-5 minutes between sets. There is a lot of importance of rest time particularly for strength training as too short a rest time will mean the energy system this type of training requires, will not be replenished and you’ll be targetting more hypertrophy training rather than strength. While there is no doubt that hypertrophy training will build strength it focus’s more on muscle size, whereas using strength training rep and set ranges is optimal for building strength, therefore you’ll see quicker progress if getting stronger is what you’re aiming for.

Ok so that’s a basic run down of what you need to be looking at for whatever your goal may be. This doesn’t mean that when you write a plan of your own you should only stick to one type of training for your session, you can mix them up and do strength and hypertrophy training on the same muscle group in the same session.

For example if you’re looking at leg day and you want to increase strength but also want to grow size, then choose the exercises you want to use to target the legs, for instance, use a compound exercise for strength training, ie a squat or leg press, this targets several muscles (quads, hamstrings, glutes and calves) so is great for strength training, then choose an isolation exercise like leg extension which targets the quads and then use the hypertrophy training rep and set range on that.

So a simple overview of this example is this: Big compound exercises works more muscles for overall stength and the isolation exercise is used to target the muscles you want to increase in size, which for legs is usually the quads, hence why I have used this example.

If you’re trying to fathom out why a trainer has written certain things in your programme this guide should help make it a bit clearer, however if you have just read this and you feel your programme hasn’t been written to meet your goal then speak to your trainer and ask them. If they can’t tell you exactly why they have picked an exercise and what it’s doing for you then you need to find yourself a new trainer… or of course you can drop me an email and we can design a tailor made programme to get you started.