There is nothing more maddening than spending week after week in the gym working your tail off to add mass and then not seeing any results that you can see in the mirror. Why can some people Gain Muscle Mass and others stay on a plateau that seems to last a lifetime? Regrettably there are about one hundred answers to that subject and I don’t have time to go through each possible problem here so I will give some advice on how to bust through just about any plateau.
If you have been in a sticking point for more than 2 to 3 weeks and aren’t switching things up you can plan on being there for a long time. The best way to break a plateau and reignite your love for mass gaining is through a quick bout of high frequency training or HFT. High frequency training will push you out of your comfort zone and into the gain weight fast zone. Let me explain why. When you are in a rut sometimes drastic measures are essential for drastic results.
What is High Frequency Training?
Simply put HFT is training each muscle more frequently just like the term states. It is possible to train each muscle five times per week using variable repetition ranges, loads, rest intervals, and sets. It is also important to stress different movement patterns on each day as well so as not to adapt or stress joints too much working the same plane of movement each day. For example on one day you may do heavy chins working the vertical plane of motion for back and the neck day bent over rows working the horizontal plane and using higher reps. This will challenge the muscles and central nervous system differently and requires different recovery pathways allowing for more frequent workouts.
In three weeks you can expect to break any plateau on put on around five pounds of new muscle mass provided your nutritional plan is also in check. Protein timing will be critical as a dose of branched chain amino acids are very helpful pre workout and a heaping shake of fast digesting whey protein post workout. HFT will provide the stimuli you need for your body to respond but you will need to provide the raw materials to synthesize new muscle and gain muscle mass fast.
Recommended High Frequency Training Systems
For a great HFT program I recommend the 10 10 Workout Program which has 2 HFT programs to gain 10 pounds of muscle fast or click here for more info about muscle building foods to Gain Muscle Fast and how to eat for maximum gains in muscle.
If you want to focus on getting really ripped and need to know How to Get Abs check out our site with all the best tips and tricks for burning fat.
Chad Waterbury’s 10-10 Transformation – Training and Nutritional System
Are you looking for an entire body transformation but you aren’t certain what to do for workout plus diet? Do you have twelve weeks to commit yourself to one thing that will change the way you appear forever? If you want to turn that pear shape into a V-shape with 6 pack abs I suggest you try my experience with Chad Waterbury’s ten/ten Transformation.
The first thing I even have to say is that I am a big fan of Chad Waterbury. He puts out excellent workout programs together with his state-of-the-art theories on muscular development plus recovery. He’s been the new guy on the block for the last few years but has been gaining notoriety quickly for the reason that his programs do one thing very important. They produce real and noticeable results!
Before I continue let me give you a fast bio from his website so you are aware this isn’t another run of the mill trainer:
Chad is that a neurophysiologist and author.
His coaching methods are used by a good vary of athletes, bodybuilders, models, and fitness enthusiast.
Chad is the director of strength and conditioning at Rickson Gracie Int. Jiu Jitsu Center in LA.
Chad is a regular contributor to the T-Muscle bodybuilding website.
Chad has a master’s degree in physiology from the University of Arizona.
Chad’s focus there was on the neurophysiology of human movement and performance. This lead him to form radical changes in the way he trains competitive athletes. His workouts are currently shorter plus faster, producing superior results in strength, power, plus muscular development.
His eBook, the 10/ten Transformation, is that a remarkable triumph of latest muscle technology put to work. It’s designed to get you gain ten pounds of muscle and lose 10 pounds of fat in 12 weeks. Your body weight can be precisely the same but you’ll appear totally different by shedding some inches off of your waist and adding 10 pounds of pure muscle to your physique. If you can shrink the waistline whereas beefing up the upper body you may be amazed at the distinction you are able make within your appearance.
The 10/ten Transformation has many components which appealed to me. As a fitness enthusiast I’m always looking for a brilliant routine that will provide real visible results. Customary routines and diets are simply plain boring. The 10/ten mixes everything up with challenge plus amendment throughout. It includes a daily diet, daily workout routine, supplement regime, and tips for success. It is that a awfully straightforward program to follow but you need to be ready to commit yourself to several grueling workouts. The program divides itself into four separate 3 week programs. Your body will not be in a position to totally adapt to the current that means you will get steady results for the complete twelve weeks. The 1st three weeks is fat loss, followed by three weeks of muscle gain, 3 more weeks of fat loss, and a final 3 weeks of muscle gain to feature the final touch to your body.
By focusing exclusively on either fat burn or muscle gain during each three week period you can maximize your results, stay your body off guard, and stay your mind fresh without obtaining bored. During the 3 week body fat phases you’ll do three full body workouts during the week that vary the rest, rep, and the overall load of the weight. I did those on Monday, Wednesday, and Friday. They solely take regarding 35 minutes but you’ll be in a very full sweat plus exhausted at the end. Here workouts build muscle plus burn fat. You do have to have a piece of conditioning under your belt to tackle here workouts as they’ll kick your butt. The other 2 days of the week you do a twenty minute HIIT cardio session. Total time spent during the gym is about three hours during the entire week. That is not much time to drop 5 pounds of fat and obtain stronger at the same time! Throughout my initial 3 weeks I used to be a chunk loose on the diet having 3-4 cheat meals pertaining to week rather than the prescribed two (yes you get to eat cheat meals, pizza for me!) At the finish of the first three weeks I lost one in. off of my waist whereas gaining 2 pounds on the scale. I even have found that each in. off my waist equates to 4-five pounds of fat thus I lost concerning 4 pounds of fat plus gained 6 pounds of lean body weight. The difference in my physique was dramatic. You might be thinking that could be a ton of mass to realize but I started using creatine throughout that three weeks and usually my muscle cells volumize and I gain precisely 6-seven pounds once it is in my system therefore it had been right on target. I lost close to five pounds and my muscles had more volume from the creatine.
I went right into the muscle building section which is a nice change of pace. Waterbury uses something very radical called HFT or High Frequency Training. I trained every muscle about five times per week. The weight, reps, sets, plus rest periods are changed up each workout so it keeps your body guessing plus allows the separate pathways during the muscles time for recovery. I gained a stunning eight pounds in three weeks. I used to be actually sore the first week but got used to it. Part of my success was sticking very close to his diet which recommended a heavy amount of BCAA’s during the entire three weeks. High protein, supplemented BCAA’s, and rigorous workouts for 3 weeks place slabs of muscle on quickly. There aren’t any cardio workouts during the three weeks since the body needs every one of it is time for rest.
Once those 6 weeks I already had a enormous transformation in my body so the book was already well value the price. I completed the transformation and could tell you it lives up to its name. The initial 3 week fat burning program is so effective which I have used which phase alone three added times during the course of the year after I want to drop five-6 pounds quickly plus gain several muscle.
If you’re looking for something that is extremely effective for fat loss plus muscle gain then I highly advocate the 10/10 workout. The diet plan is easy to follow plus straightforward enough for a person that does not have any time to cook or prepare meals. It lays out every detail in this one quick book plus leaves nothing to chance. The alternative thing I liked was you’ll now have 4 routines that you are able use at anytime. If you want to lose fat you can pull out one of the 2 fat burning workouts or on the flip facet gain muscle with one of the two three week muscle gaining routines. It’s a great system to Get Big Fast and lose fat but if you are looking to get really lean and ripped you might want to try How to Get Ripped Abs Review or see more of Chad’s 10/10 here Chad Waterburys Ten Ten Transformation
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