Thursday, June 16, 2011


Bodybuilding Bootcamp (BB) is in full swing this month. If your looking to reshape & re-sculpt your body this is a great way to do just that.

Although you may not want to look like the Hulk, adding lean muscle to your body will give you a much more defined and "cut" look. Honestly, we spend alot of time discussing fat loss and probably not enough time on how to build good lean muscle. I mean seriously, who wants to have NO muscle definition. Maybe a better way to ask that is, who wants to look skinny fat??

Here is an equipment-free, bodyweight version of BB.

The key to getting well-defined is to train to a point of Hypertrophy. Hypertrophy is just a fancy word for muscle growth. Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1- Rep max) and moderate to high volume (3-6 sets of 6-15 reps). Sets must be performed to momentary muscle failure.


Momentary muscle failure is pretty much what it sounds like. You lift a weight until you simply cannot lift it anymore. This is beyond the point of muscle fatigue. Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.


This may sound scary, but it’s really nothing to worry about. In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!
When you train at this level of intensity you send the signal for muscle growth. Remember, we want muscle growth because lean muscle tissue is highly metabolic. In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul.


In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week. That’s equivalent to 1⁄2 pound of fat loss per week while at rest!!

So have fun with these! Oh, one correction though. I completely forgot to shoot the 60-second metabolic finisher on each video, so you can add that in for a little extra cardio burst!

Jeff McDaniel
FastFit Training & Fitness

No comments:

Post a Comment