For More Muscle Mass, Get Off Your @#%!

If your goal is to pack on more muscle, a lot of guys get too caught up in what I call "super-isolating" their muscle groups.

I'm talking about exercises like seated dumbbell curls, seated preacher curls, dumbbell military pressess, etc.

These "seated" techniques do help you focus more on the target muscle...but that's not necessarily what you want to do.

So whenever you can, STAND and perform the same exercise and you'll find you can use MORE WEIGHT with MORE POWER.

This method allows you to use more overall body strength for increased performance without taking the stress off of your target muscle group.

So choose STANDING dumbbell curls for your bicep instead of "seated"...

Choose STANDING military presses instead of "seated"...

Try STANDING tricep extensions instead of "seated"...

You get the picture.

But there's ANOTHER benefit to doing your exercises while standing...

In my "Advanced Mass Building" program, I strategically employ "cheat reps" in specific cycles to really push the limits of your muscles.

Now this ISN'T something you want to do all the time!

But using your body's momentum while standing to get "one last rep" out of your set, is a great way to "up the intensity" and trigger new muscle growth.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Comments

[#1 Posted by: Lyle Pirnie]

Great article!

[#2 Posted by: Dave]

This guy knows what hes talking about! I am doing one of his programs and it is awsome!

[#3 Posted by: Wayne Robins]

hi jeff,

i just want tell everybody out there that you really know what your talking and your manuals and programs are really to the point. this guy doesn't mess around. he tells you the way it is and how to get things done right. yes it is honour knowing you.

god bless our troops

Wayne Robins
IFBB PRO BODYBUILDER CANADA

[#4 Posted by: James]

Thanks for the copious amount of knowledge Jeff....

[#5 Posted by: thinnerme]

congraulations jeff...i train with scott colby in dallas ,texas and follow your combat the fat blogs and teleseminars you have done with scott....apart from the excellent technique you suggest,i have have benefitted immensely from your motivational suggestions...the military is lucky to get you back!!!but please don't forget about we army brats who need you as well....best wishes on this latest endeavor..

[#6 Posted by: ohmedic88]

I have been listening to Jeffs stuff for a few years. Actually started while I was at Camp Liberty. Thanks to his coaching I was able to gain the most points in a Fat Loss/Muscle Gain Competition. Thanks again Jeff. Should be getting back on the band wagon again soon.

[#7 Posted by: dj]

Jeff, thanks for another great tip. I've been using your programs for a few years, have cut my body fat to 10%, and now warm up for chest day with weights that use to be my max. Simply put, your methods WORK!

DJ

[#8 Posted by: anthony]

jeff's the MAN, if there's anyone u should listen to its gotta be this man.

[#9 Posted by: richard]

as an ex british soldier jeff's programs are great I use his optimum Anabolics program which is an excellent workout system, thanks Jeff!

[#10 Posted by: Mike]

Jeff,
You have been providing me with some "right-on" tips for a long time now. One of the ones I stress to the younger guys I see (18-25) doing what I call "boutique" exercises..lol. Strange isolation exercises that won't increase their muscle mass nor fire up their natural testosterone.
Keep it coming!
Mike
Navy veteran (10 yrs)

[#11 Posted by: Jeff Anderson]

Wow! Killer support from the field troops! ;-)

Thanks everyone! Y'all ROCK!

[#12 Posted by: Scott Longacre]

Jeff is a very knowledgeable guy about all things muscle, and offers a very physical challenge in his programs. He tells it straight about exercises, and suppliments. He's a Longhorn fan too, so being from Texas myself, and former US Navy, I found a kindred spirit. I'm 57 years old, and he keeps me interested in staying strong. I appreciate him, and his programs.

[#13 Posted by: Kevin Wall]

Q? When is to old to be a must for a person?
I say when it realy hurts and you dont have fun any more.
I AM 47 and wont let down, I am scheduled for another MMA fight for Under Ground Combat League in NYC on DEC 7.
Here is a subject for your viewers, and yes its still on.

[#14 Posted by: Jason]

Welcome home Jeff!

I've been following your programs for about 2 1/2 years now, and can tell you guys reading the same thing everyone else is saying:

Jeff knows his stuff!

p.s. I am one of the young bucks(age 23, 3 years currently USAF), but probably the only one taking notes while doing deadlifts and pullups.

Strength and Honor,

Jason

[#15 Posted by: Cameron]

Jeff knows what he's talking about, I've been working with all his programs from putting on mass to cutting my body fat for the summer. I got my body fat from 10% down to 6.5% over a period of 6 weeks using his techniques. Didn't think it was possible, but i'm now a believer.

[#16 Posted by: Lee D]

Jeff's a muscle legend!
I'm only 17 and the transformation iv made in the last 2 years using his programs(O.A,CTF,AMB)are really amazing! considering the unbelievable price he sells them for aswell, he's by far the best on the internet or the world.

Godbless all soldiers!

[#17 Posted by: Marc David]

Jeff,

Congratulations on being picked up by the #1 military site. I too get a lot of questions from elisted personnel about muscle building and strength related tactics.

I'm really excited to see you here so I know I can point them to an expert I trust.

Your programs are some of the few that I follow routinely other than my own. I can't thank you enough for your super simple explanations and interesting concepts.

Good luck with this project. They are lucky to have you and I think you'll be a great fit here.

Again, congratulations. Last time we talked the excitement in your voice overtook the conversation. That's a great thing in this day and age.

[#18 Posted by: Justin Pettit]

This guy knows his stuff. I have been following his program for just over a year now and I've seen tremendous gains where I didn't before with regular workouts. I've just about got the body I've always wanted now. Thanks Jeff!

[#19 Posted by: Nevin]

Thanks to Jeff for his simple yet effective tips.He knows his stuff

[#20 Posted by: AUTIGERinAL]

Thanks for all the helpful tips!

[#21 Posted by: James]

Congrats on extending your tentacles of wisdom ever further into the universe. Well deserved recognition of your consistent commitment to putting quality information in the hands and heads of the "average Joes & Janes".
Keep it coming.

[#22 Posted by: Angie Doss]

Funny how things happen. I am currently thinking of going into the Navy AND I am also doing one of Jeff's programs. I really believe in what he teaches and want to one day achieve what he has done. Jeff is AWESOME!
XOXOXO

[#23 Posted by: Anthony]

This is great stuff and it really works. Thanks Jeff

[#24 Posted by: Jeff Anderson]

I love to hear it when us "older" vets speak up about military fitness being a lifelong lifestyle choice!

I still remember my old 1SG, David Elder, as a rock hard STUD in his 40's that could mop up the ground with ANY of the young guys in his charge. I have no doubt that he's still pumping out a few thousand pushups a day in retirement.

Hoo-ah!

[#25 Posted by: doug johnson]

I am being treated by the VA for metabolic disorder brought on by exposure to dioxin (agent orange). About a year ago I noticed a significant loss of strength. The VA medics said that I was just getting old, but internet research showed that I was getting a combination of medications known to destroy muscle mass. I signed up with Jeff in January, and was amazed at how fast I rebuilt strength on his program. I now have a 1RM leg press of over 650 pounds and a 1RM bench of 220+ Jeff knows whereof he speaks.

[#26 Posted by: Mark]

My father introduced me to this guy, the muscle nerd. He began forwarding me his emails of FREE taining advice and I was hooked. Jeff delivers hardcore, no BS, tips and techniques to maximize anyone's results. I started with Combat the Fat and lost nearly 30 pounds of body fat, dropping down to single digit % while still gaining lean muscle mass. Currently, I am using Optimum Anabolics and packing on muscle and keeping my sixpack. These are the most knowledgeable training progams I have ever come across.

God Bless America and our defenders of freedom, the United States Military.

[#27 Posted by: RYAN YATES]

hi jeff. your training programs are brilliant i have never used anything better.to my fellow military buddies .never give in train hard fight hard be proud and be true to your self and may god be with you all

[#28 Posted by: Andrew Velasquez Sr.]

I have a question. Are there any stretches/exercises for strengthening the ankles. I have a previous injury that bothers me when I run.

[#29 Posted by: Jack]

Thanks Jeff. At 57 years old, this really helps. I am getting more out of my workoputs and really getting great results.

[#30 Posted by: ROSIE]

HI JEFF:
CONGRATS, great blog. You are sooooooo right, standing curls, presses, and triceps are the best. I train everyday like a boot camp circuit, and being a girl I get great respect at the gym from all the guys. Love your e-mails. Keep it up!

Rosie from GUATEMALA

[#31 Posted by: Jeff Anderson]

Thanks for all the feedback gang!

To answer the "ankle" question, I have 2 tips...

1. Place the ball of each foot (one at a time) on a stable surface that's about 3-4 inches off the ground, with your heel on the ground. Lean forward and you'll feel a deep stretch just above your akle and in your calf muscle. It's all connected and this will help with everything from heel pain to tight calves.

2. Before you run, do some calf raises using a heavier weight (if you don't have any weights, do them one leg at a time off of a step or something to add resistance). Do them slow and deliberate and do only about 2 sets per leg. This will help to tighten the muscles around your calf, ankle, and in your foot to provide you with some more stability.

3. (Ok, I know I said I only had 2, but I just thought of another...) See your doctor! They can provide you with better advice than I can and may prescribe a customized ankle support wrap that will help.