Comments on: How To Build A Great Body - The Training http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/ Life-Changing Personal Development - A Blog Dedicated to your Growth! Wed, 07 Jan 2009 03:28:26 +0000 http://wordpress.org/?v=2.6.2 By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-17796 Mark McManus Sat, 16 Feb 2008 14:08:10 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-17796 Densel, please check out my new site at http://www.MuscleHack.com You can download my free exercise program there. Thanks. Densel, please check out my new site at http://www.MuscleHack.com You can download my free exercise program there.

Thanks.

]]> By: densel http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-17688 densel Fri, 15 Feb 2008 20:04:19 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-17688 just want to know how to get back into shape in my 40s .any ideas ?i feel like im in need of some real motivation and want to get back to training .tips please just want to know how to get back into shape in my 40s .any ideas ?i feel like im in need of some real motivation and want to get back to training .tips please

]]> By: Andrew http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-2789 Andrew Thu, 21 Jun 2007 22:01:45 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-2789 Hi Mark, I'm back again! I have a series of questions about my development. Not having an objective observer, I resort to numbers (chest size, weight lifted, etc). But I look at myself and feel like I've gained very little in the 90 days I've been hitting the gym *hard* (that means 3+ hours a week, over 5 days) and been consuming tons of protein, carbs and /some/ fat (10-20% of total calories is my guess). What else can I be doing to accelerate my progress? Or, is my progress good enough? Or, am I actually progressing faster than average? I don't want to spam your comment section with all my statistics, so all I can do is point you here: http://blog.myspace.com/xanadian Your help would be greatly appreciated, as I'm feeling very frustrated; and I'm not sure if my frustration is justified. :P Thanks in advance! PS: I'm following the Max-OT routine outlined at www.ast-ss.com. PS2: I'm doing the "dangerous" exercises now (squats, deadlifts) and am loving them. Hi Mark, I’m back again!

I have a series of questions about my development. Not having an objective observer, I resort to numbers (chest size, weight lifted, etc). But I look at myself and feel like I’ve gained very little in the 90 days I’ve been hitting the gym *hard* (that means 3+ hours a week, over 5 days) and been consuming tons of protein, carbs and /some/ fat (10-20% of total calories is my guess).

What else can I be doing to accelerate my progress? Or, is my progress good enough? Or, am I actually progressing faster than average? I don’t want to spam your comment section with all my statistics, so all I can do is point you here: http://blog.myspace.com/xanadian

Your help would be greatly appreciated, as I’m feeling very frustrated; and I’m not sure if my frustration is justified. :P

Thanks in advance!

PS: I’m following the Max-OT routine outlined at http://www.ast-ss.com.
PS2: I’m doing the “dangerous” exercises now (squats, deadlifts) and am loving them.

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-2312 Mark McManus Wed, 30 May 2007 15:41:51 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-2312 Hi Gurminder. Unfortunately you probably won't be able to keep gaining size and lose fat at the same time. However, if you want to keep your hard-earned muscle and lean-up I would recommend a high-protein, low-carb approach. Eat until satisfied and allow yourself the odd cheat meal every 2 weeks or so. If yu have have great genetics, you will be able to still gain muscle while eating this way. Couple this with daily cardio and you'll see great results. For more info on the diet see the top left of this page, 'lose weight and keep it off!' Hi Gurminder. Unfortunately you probably won’t be able to keep gaining size and lose fat at the same time. However, if you want to keep your hard-earned muscle and lean-up I would recommend a high-protein, low-carb approach. Eat until satisfied and allow yourself the odd cheat meal every 2 weeks or so. If yu have have great genetics, you will be able to still gain muscle while eating this way. Couple this with daily cardio and you’ll see great results. For more info on the diet see the top left of this page, ‘lose weight and keep it off!’

]]> By: Gurminder http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-2289 Gurminder Tue, 29 May 2007 14:06:17 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-2289 Hey Mark iv been hitting th gym for a good 7-8 months now on a 4 day split and im fairly happy with the gains, however i dont seem to be burning any fat, could you please advise the best way to go about this as i feel i need to shred up now? Thanks Hey Mark iv been hitting th gym for a good 7-8 months now on a 4 day split and im fairly happy with the gains, however i dont seem to be burning any fat, could you please advise the best way to go about this as i feel i need to shred up now? Thanks

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-1862 Mark McManus Wed, 16 May 2007 15:46:17 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-1862 Excellent question Kamran. I don't work for any company and there is no reason for me to say the things I do other than the fact that they work. If other people say different, I'm fine with that, what I do works and that's all I care about. So, I whole-heartedly recommend the low-carb approach for shredding fat and maintaining muscle, it works for me. Also, cardio is a must, choose the method you prefer - HIIT is fine. Eat until you are satisfied, never go very hungry and the fat will come off, it doesn't stand a chance. I've tried all dietary approaches and all of them (apart from low-carb) has eaten away at my muscle - in large quantites, what a disaster! Excellent question Kamran. I don’t work for any company and there is no reason for me to say the things I do other than the fact that they work. If other people say different, I’m fine with that, what I do works and that’s all I care about. So, I whole-heartedly recommend the low-carb approach for shredding fat and maintaining muscle, it works for me. Also, cardio is a must, choose the method you prefer - HIIT is fine. Eat until you are satisfied, never go very hungry and the fat will come off, it doesn’t stand a chance. I’ve tried all dietary approaches and all of them (apart from low-carb) has eaten away at my muscle - in large quantites, what a disaster!

]]> By: Kamran http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-1853 Kamran Wed, 16 May 2007 06:43:45 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-1853 Hey Mark. According to you and Dr. Atkins, ketosis is a muscle sparer. So if I'm doing HIIT cardio, are you telling me that I'll be burning no muscle, and rather, massive amounts of fat? Or is it that in Ketosis, I should avoid the HIIT, as I'll be burning fat either way (since there is no glycogen)? Just who should we believe when the issue of ketosis being anabolic or catabolic? The lowcarbmuscle.com administrator says its catabolic (muscle-wise) if on a calorie deficit, yet Atkins would say that it's very muscle sparing? Who should I believe? Hey Mark. According to you and Dr. Atkins, ketosis is a muscle sparer. So if I’m doing HIIT cardio, are you telling me that I’ll be burning no muscle, and rather, massive amounts of fat? Or is it that in Ketosis, I should avoid the HIIT, as I’ll be burning fat either way (since there is no glycogen)? Just who should we believe when the issue of ketosis being anabolic or catabolic? The lowcarbmuscle.com administrator says its catabolic (muscle-wise) if on a calorie deficit, yet Atkins would say that it’s very muscle sparing? Who should I believe?

]]> By: Build Your Life To Order ™ | The Most Important Factor In Building Muscle http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-804 Build Your Life To Order ™ | The Most Important Factor In Building Muscle Fri, 30 Mar 2007 20:38:07 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-804 [...] reps? The weight lifted? Proper form? Rest Periods? Your diet? I have alluded to this principle in previous articles. It comes before all of the above and will be the most critical factor when it comes to deciding [...] [...] reps? The weight lifted? Proper form? Rest Periods? Your diet? I have alluded to this principle in previous articles. It comes before all of the above and will be the most critical factor when it comes to deciding [...]

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-690 Mark McManus Mon, 19 Mar 2007 10:13:15 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-690 Hi there Jeremy, thanks for your message. Jeremy, I don't do anything special for my abs. The best exercise is decline weighted sit ups. I hold a weight on my chest while I do these and this is the crucial thing - go slow. If you can do more than 10 reps of this, increase the weight. Abs are no different from other muscles, they need resistance to grow, not hundreds of reps. Also remember that good abs will depend on what you eat more than how you work out. Unfortunately Jeremy, I can only recommend a week off for your injured delt. I have to do this myself every now and then, I don't like it but it's necessary as your results are suffering in the long run. Get a good topical gel for it too as they can reduce pain and accelerate healing. Best of luck Jeremy, hope to see you back here. Hi there Jeremy, thanks for your message. Jeremy, I don’t do anything special for my abs. The best exercise is decline weighted sit ups. I hold a weight on my chest while I do these and this is the crucial thing - go slow. If you can do more than 10 reps of this, increase the weight. Abs are no different from other muscles, they need resistance to grow, not hundreds of reps. Also remember that good abs will depend on what you eat more than how you work out. Unfortunately Jeremy, I can only recommend a week off for your injured delt. I have to do this myself every now and then, I don’t like it but it’s necessary as your results are suffering in the long run. Get a good topical gel for it too as they can reduce pain and accelerate healing. Best of luck Jeremy, hope to see you back here.

]]> By: Jeremy Eaton http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-685 Jeremy Eaton Mon, 19 Mar 2007 03:27:08 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-685 Mark, I would like to know what you are doing for your abs. Also, any advice on how to work through an injury? My right delt has been hurting for months, making the bench impossible. What should I do? Mark, I would like to know what you are doing for your abs. Also, any advice on how to work through an injury? My right delt has been hurting for months, making the bench impossible. What should I do?

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-662 Mark McManus Wed, 14 Mar 2007 16:52:33 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-662 Hi there Andrew. Without a barbell you are restricted as to what you can do for your legs. However lunges are good and here is a link to a few other dumbbell only exercises that'll help you develop the legs you want. Thanks for the message. Mark McManus http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Quadriceps&Equip=Dumbbell&Isolation=&order=Name Hi there Andrew. Without a barbell you are restricted as to what you can do for your legs. However lunges are good and here is a link to a few other dumbbell only exercises that’ll help you develop the legs you want. Thanks for the message.
Mark McManus

http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Quadriceps&Equip=Dumbbell&Isolation=&order=Name

]]> By: Andrew http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-660 Andrew Tue, 13 Mar 2007 18:52:49 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-660 Question on leg exercises... Our company has its own gym. However, it's ...um... limited: a Bowflex, a weight bench (the bar supports are too narrow for the bar) and some dumbbells. My concern is, what options do I have for good leg exercises? Squats, except for using dumbbells, is pretty much out, as are a lot of the exercises on the website you link to. Are dumbbells going to be enough? Are there good dumbbell exercises (other than lunges) I'm not aware of? Thanks. Question on leg exercises…

Our company has its own gym. However, it’s …um… limited: a Bowflex, a weight bench (the bar supports are too narrow for the bar) and some dumbbells. My concern is, what options do I have for good leg exercises? Squats, except for using dumbbells, is pretty much out, as are a lot of the exercises on the website you link to. Are dumbbells going to be enough? Are there good dumbbell exercises (other than lunges) I’m not aware of? Thanks.

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-631 Mark McManus Tue, 06 Mar 2007 17:48:06 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-631 Yan, do you work out at all? Can you do weight training at home? Are you looking to put on muscle or just weight in general? I would need to know these things before I could advise you. Good news is, I'm a hard-gainer too. Thanks Mark. Yan, do you work out at all? Can you do weight training at home? Are you looking to put on muscle or just weight in general? I would need to know these things before I could advise you. Good news is, I’m a hard-gainer too. Thanks
Mark.

]]> By: Yan http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-628 Yan Tue, 06 Mar 2007 12:27:35 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-628 Sania directed to me to your blog Mark. Can you tell me how I can go about putting on weight? I'm what you can call a hardgainer. I can't afford to go to a Gym. Thank you. Sania directed to me to your blog Mark.

Can you tell me how I can go about putting on weight? I’m what you can call a hardgainer. I can’t afford to go to a Gym. Thank you.

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-552 Mark McManus Thu, 01 Mar 2007 06:28:44 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-552 Thanks Manchild. I recommend just plain old Whey Protein Isolate. I only take 1 shake a day, about 40 grams post-workout with 3grams of L-Glutamine. Thanks Manchild. I recommend just plain old Whey Protein Isolate. I only take 1 shake a day, about 40 grams post-workout with 3grams of L-Glutamine.

]]> By: Manchild http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-550 Manchild Wed, 28 Feb 2007 19:45:01 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-550 Hello Mark, Excellent advice. Thanks for keeping it simple and cutting through all the marketing hype. Playing organized sports introduced me to the long-term health benefits of progressive weight resistance. Most beginners "over" train and "under" estimate the importance of nutrition. What protein supplement(s) do you recommend? Hello Mark,
Excellent advice. Thanks for keeping it simple and cutting through all the marketing hype. Playing organized sports introduced me to the long-term health benefits of progressive weight resistance.
Most beginners “over” train and “under” estimate the importance of nutrition. What protein supplement(s) do you recommend?

]]> By: Alex Shalman http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-304 Alex Shalman Thu, 08 Feb 2007 13:20:52 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-304 Hey Mark, Thanks for the reply, that clarifies everything for me. I was actually at the ast website and have been reading about Max-OT, http://www.ast-ss.com/articles/article.asp?AID=97 . I'm going to add that to my routine for the next 3 weeks and follow the results. Good resource. Hey Mark,

Thanks for the reply, that clarifies everything for me. I was actually at the ast website and have been reading about Max-OT, http://www.ast-ss.com/articles/article.asp?AID=97 . I’m going to add that to my routine for the next 3 weeks and follow the results. Good resource.

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-303 Mark McManus Thu, 08 Feb 2007 06:57:29 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-303 I mean 6 sets per body part. So if working out biceps and triceps, 6 sets for biceps (e.g. 2 x dumbbell curl, 2 x barbell curl, 2 x EZ bar curl) and 6 sets for triceps (e.g. 3 x tricep extensions and 3 x cable pulldowns). So 12 sets per training session is this example. I mean 6 sets per body part. So if working out biceps and triceps, 6 sets for biceps (e.g. 2 x dumbbell curl, 2 x barbell curl, 2 x EZ bar curl) and 6 sets for triceps (e.g. 3 x tricep extensions and 3 x cable pulldowns). So 12 sets per training session is this example.

]]> By: Mark McManus http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-302 Mark McManus Thu, 08 Feb 2007 06:53:12 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-302 Alex, speaking from experience it really only takes 3 hours per week. It's not effortless at all, they are a gruelling three hours. The steps here are simple, but not easy. Now let's say that someone needs to lose a lot of fat before building muscle, then 3-4 hrs would be sufficient. They would need to do cardio for 30-40 minutes, 6 days a week or so. Each session they should aim to burn more calories than the previous one. Couple this with a good diet and the fat will come off, it has no choice. Alex, speaking from experience it really only takes 3 hours per week. It’s not effortless at all, they are a gruelling three hours. The steps here are simple, but not easy. Now let’s say that someone needs to lose a lot of fat before building muscle, then 3-4 hrs would be sufficient. They would need to do cardio for 30-40 minutes, 6 days a week or so. Each session they should aim to burn more calories than the previous one. Couple this with a good diet and the fat will come off, it has no choice.

]]> By: Alex Shalman http://www.buildyourlifetoorder.com/how-to-build-a-great-body-the-training/#comment-301 Alex Shalman Thu, 08 Feb 2007 05:01:40 +0000 http://www.buildyourlifetoorder.com/?p=97#comment-301 Mark, I have another question about your exercise routine. You mention you do 6-9 sets. Does that mean 6 sets per exercise per body part or 6 sets broken up into 3 for one exercise (say chest) and another 3 sets exercise (chest again). Just curious what your approach is because I wasn't too clear on it from the post. Mark,

I have another question about your exercise routine. You mention you do 6-9 sets. Does that mean 6 sets per exercise per body part or 6 sets broken up into 3 for one exercise (say chest) and another 3 sets exercise (chest again).

Just curious what your approach is because I wasn’t too clear on it from the post.

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