A Muscle-Building Landmine That Will Kill Your Gains!

Ok, quick question for you...

Which is more important...impressing the "no-necks" at the gym for 45 minutes a day with the amount of weight you can load up on the bar...

...or impressing your friends the other 15 hours of the day with a body you can really show off?

If you chose the latter then take my advice...make sure you're only using a weight that allows you to reach muscular failure at your target reps with the STRICTEST of form!

The fact is, most trainers are so focused on not looking “strong” enough to the others who are lifting around them, that they lose sight of what really counts...effectively targeting muscle fibers for maximum growth.

Even the best exercise in the world won’t do a damn thing for muscular development if it’s not performed correctly and when you load too much weight on the bar, it forces you to "cheat" by depending on other muscles to do the work your "target" muscles can't.

This is one of the main reasons why there’s an endless line of knuckleheads who look the exact same month after month, year after year as they spend their time in the gym flopping their bodies all over like a hooked bass, trying to lift MORE weight than they can handle.

It may challenge your ego a little bit, but if you’re serious about packing on slabs of muscle…

...FORGET ABOUT THE WEIGHT ON THE BAR!!!

By using the exercise's full range of motion and focusing on the muscles designed for the movement, you're guaranteed to stimulate deep growth that will pay off well after you've left the gym floor.

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: Marc Katz]

Jeff, I've been following your advice for a long time on your various sites and once again, as always, you are spot on.
Thanks.
Marc

[#2 Posted by: Aaron]

I've been getting your emails now for about a year or so now and I think all of your tips and pointers are great so keep up you great work and info.
I was wondering what you would recomend for suppliments as I am a type 1 diabetic. ie. what type of creatines and protein powder I should be using because I know that there are massive amounts of sugar in creatines these days same with proteins, sugar in the form of sugralose. As if us diabetics don't have enough problems already.

[#3 Posted by: Gopu]

Jeff, I have found your writing on fitness to be of top quality as it gives one information about what really works and why. Please keep ut the great work!

[#4 Posted by: ishan]

Jeff, firstly congratulations for this amazing 'military achivement' of yours and this article just in continuation with ur training programmes is amzaing as always!

[#5 Posted by: Ian O.]

Jeff, thanks for all the good advice that you've given out. After reviewing all of it over and over, I've learned many new things but still have a lot of questions that contridict what I know and what you've taught me. Examples would be the 12 rep sets. These contridict my knowledge because I've always thought that reps within that range is for "Toning" the body not making it bigger. Also, you've had a lot of experience in the millitary and therefor know that enlistees in the millitary will train for excessive amounts of time. (sometimes 6-8 hours a day) Yet you've stated that you should never train for more then 1 hour a day. But as we all know, everyone in the millitary is pretty much ripped and huge. So why is this a contridiction? I still have much to learn but I will keep following your advice and knowledge since it has helped me gain over 10 lbs of muscle already. Thank you very everything you've taught me Jef and Congratulations on your millitary achievement.

[#6 Posted by: Jeff Anderson]

First of all, as ANYONE in the military will tell you, NOT everyone is ripped and huge. The military trains the body for "battlefield function". Long road marches, muscular endurance and strength for carrying around load of ammo and communication equipment, etc. The military PT program is NOT meant to get you into "Arnold" shape.

Bottom line when it comes to building your body for SIZE (adding muscle), training with both higher reps and lower reps are needed. Higher reps are not for "toning" (which is a misunderstood description) and in fact have some advantages over low rep training when looking for size gains.

In reality, each method targets a different set of primary muscle fibers so using both methods makes sure you get the most muscle stimulation from your training.

Hey...the more muscle fibers activated, the more muscle to be built, right! ;-)

[#7 Posted by: Pastor Charlie]

Hey Jeff,

Knock out! It's lookin' good.

A suggestion:

"Even the best exercise in the world won’t do a damn thing for..."
The correct expetive is "damned" not "damn".

I bin doin' tha do fer about six weeks now and I am feeling the best I have felt in thirty years.

Doesn't sound like much, but I can now wear large T-Shirts without baggy over shirts. I've gained an inch on my upper arms & am down to a 34" waist. Believe it or not, my hair has been growing in, in its original natural color. I added iG of taurine, BID, to your Pycnogenal, L- Arginine, etc.

I spent 24 years active and inactive in Navy/Marines (FMF Corpsman)and Army. I don't remember ever being ripped, shredded or torn, except by a mortar shell once (I don't remember much about that either)

I love your stuff, but would like to see some emphasis on "Geezer Workouts"

As ever,
Pastor Charlie

[#8 Posted by: Earl V. (Bill) Hedeen]

Hi Jeff,

It's great to see your infomation here!

I found your site over a year ago and have been following the prograams with amazing results.

I never would have thought that I could make such changes in my 60's.

I wish you were training when I was on active duty.

Thanks again. Your programs are complete with the facts put in such a way that I know what the research and background is but I don't need to ask the PHd across the street what you're talking about.

You have really made a difference in an 'old' vets life!

Keep up the great work!
Bill