Increase your Intensity with Slow Reps and 40 Rep Sets

After years of training, even the most gung-ho work out guy can find his intensity and desire in the gym start to fade. It’s normal and we all go through it. Unfortunately for many these can lead to diminished performance, lack of results and possibly even a loss of desire to train.

So what can you do if you find yourself in one of these stale periods? Vary your workout and increase your intensity. Nothing fuels the desire to train like a new challenge for the body and mind – and here are 2 techniques that can help.

Slow Reps

You have probably seen this in the gym plenty of times – it’s usually women doing it. That’s right guys; women have been using this advanced technique forever. What is it? Simple – Slow Reps.

So how does this technique work? By slowing down your repetitions you remove momentum from the lift. In addition, you increase the amount of time that your muscle is under contraction each set. Also, by slowing down your breathing to match your repetition speed you breathe deep and take in lots of muscle feeding oxygen.

So how slow is a slow rep? Each rep should take from 8 to 10 seconds, half for the positive and half for the negative. Each set should be in the 8 to 10 rep range which means that your muscle is under stress for a full minute every set. Remember to breathe out during the contraction and in during the negative.

Keep in mind you will need to lower your weight in order to perform these slow reps. However, less weight and a slower controlled motion is easier on the joints and tendons and less likely to cause an injury.

40 Rep Sets

The 40 Rep set is not for the weak at heart. This technique will have even the most hardened veteran weight trainer seeing red. There are 2 variations on the 40 rep set.

The Drop Set – The drop set is a simple variation of the 40 rep set. Start with a weight you can handle for 8 to 10 repetitions. Once you reach failure, drop the weight a bit and try to do another 8 to 10 reps. Keep dropping the weight until you have performed a total of 40 repetitions without stopping. Drop sets are best performed on a machine for quick weight changes – or if the gym is empty enough, you can collect the 4-5 set of dumbbells or barbells.

The Non-Stop Set – the non-stop 40 rep set is exactly that – 40 reps non stop. But here is the catch – you do it with a weight you would normally handle for 10 to 12 reps. When you hit failure you can rest in the bottom position but NEVER put the weight down. And 1 or 2 reps at a time work your way up to 40.

Dumbbell bench press and squats are my favorite for this type of set because it’s easy to rest the dumbbells at your chest, or stand with the bar on your shoulders while you take a few deep breaths.

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So there you have 2 new ways to ratchet up your workout intensity and blast through sticking points and plateaus. You can even combine them together (3 sets of slow reps and one 40 rep set per body part) for a new intense workout to really get your blood pumping!

Happy training!

Clenbuterol Journal - Day 1 to Day 5

What follows is the Clen journal of a friend of mine. The subject is female, 31. For the sake of space I will post these entries a few days at a time. Here are the first 5 days, down 4 pounds ...

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Day 1: Thursday August 13th, 2009
Dosage: 40 micrograms (20 morning and 20 evening)
Exercise: 45 minutes moderate cardio on the elliptical trainer.
Diet: fairly clean – lean meats, very limited starchy carbs, vegetables and an increased water intake.
Sleep: Good

I started on Clen today and experienced the normal side-effects – jitteriness, shaking hands, and headache – but nothing unbearable. Felt very energized during my workout and sweat A LOT.


Day 2: Friday August 14th, 2009
Dosage: 40 micrograms (20 morning and 20 evening)
Exercise: None
Diet: fairly clean – lean meats, very limited starchy carbs, vegetables and an increased water intake.
Sleep: Good

Side effects seem to be lessening.


Day 3: Saturday August 15th, 2009
Dosage: 60 micrograms (40 morning and 20 evening)
Exercise: Nothing formal, but very busy/active working around the house.
Diet: fairly clean – lean meats, limited starchy carbs (bun with my chicken-burger at dinner), vegetables and an increased water intake, some wine with dinner.
Sleep: Good

Side effects seem to be very manageable – still a bit jittery, but headaches and shaking have dissipated completely.


Day 4: Sunday August 16th, 2009
Dosage: 80 micrograms (40 morning and 40 evening)
Exercise: Nothing formal, but very busy/active working around the house.
Diet: fairly clean – lean meats, limited starchy carbs (tacos for dinner), vegetables and an increased water intake, some wine with dinner.
Sleep: ok, but woke up in the night with a headache.

With the increased dosage, the side effects from the beginning seem to have resurfaced a bit, but nothing unmanageable.


Day 5: Monday August 17th, 2009
Dosage: 80 micrograms (40 morning and 40 evening)
Exercise: 30 minutes moderate cardio on the elliptical trainer. 15 minutes moderate cardio on the recumbent bike.
Diet: fairly clean – lean meats, limited starchy carbs (wrap for lunch), vegetables and an increased water intake, some wine with dinner.
Sleep: ok, but woke up in the night with a headache.

The side effects from the increased dosage seem to be lessening. I was very energized during my workout and, again, lots of sweating.

Clenbuterol - A CNS Stimulant

By: Jeff Behar

Clenbuterol belongs to a broad group of drugs knows as sympathomimetics because of its effects on the sympathetic nervous system. Clenbuterol is specifically a selective beta-2 sympathomimetic, primarily affecting only one of the three subsets of beta-receptors.

Because Clenbuterol has little beta-1 stimulating it reduces reversible airway with much less cardiovascular side effects compared to nonselective beta agonists. This is why it is an extremely effective bronchodilator, with a low level of user complaints.

Clenbuterol - Benefits

Because I compete as a natural athlete (and it is a banned substance) I have not used the substance, however, I do have a science background and as such have read up on many bodybuilding substances such as ephedrine and clenbuterol before they were banned. As such I am very aware of the reported benefits and side effects of clenbuterol use.

Medicinally clenbuterol is typically use as an asthma cure by opening breathing pathways by increasing bronchodilation. In terms of action this drug is best likened to the now also illegal ephedrine and its legal replacement, ma huang.

Bodybuilders use clenbuterol for two primary reasons:

1. To increase metabolic speed. Clenbuterol is shown to directly stimulate fat cells and accelerate the breakdown of triglycerides to form free fatty acids.
2. Clenbuterol is also known to increase strength and endurance of muscles by allowing more efficient transportation of oxygen into cells.
In animal studies, clenbuterol is shown to exhibit anabolic activity, but a review published in the August 1995 issue of Medicine and Science in Sports and Exercise states that the possible anabolic activities in humans are very questionable, and based only on animal data using much larger doses than would be required for bronchodilation. This debate continues today, with many still using clenbuterol as a potential anabolic boost.

Thermogenic Effects

The drug works very quickly and you should see the effects almost immediately. Clenbuerol will elevate the body temperature (half of a degree or so) as a result of your body burning excess energy largely from fat. Clenbuterol should also only be used for relatively short period of time (4 to 6 weeks), because the body will adjust and get used to it (making the effect of clenbuterol negligible largely due to beta-receptor down regulation.

For strength gains, clenbuterol appears to be effective for a much shorter period of time (around 3-4 weeks).This may be due to an absence of real anabolic effect, with the strength gain seen with clenbuterol possibly due only to the stimulant properties of the drug (similar to the strength boost seen by Ephedrine users).

Side Effects

Nothing comes without some sort of a cost. Like any other CNS stimulant drug there can be side effects such as the shakes, insomnia, sweating, increased blood pressure and nausea. These side effects will generally subside after a week or so of use however, as your body becomes accustomed to the drug. You should still check with a doctor before using any CNS stimulant

The actual effects of long-term clenbuterol intake on performance, muscle power, and overall health have been unclear.

Minimizing Side Effects

So, to minimize negative effects and to optimize the benefits you should tailor your dosage based on your body's reaction. It is also recommended that you cycle on and off to increase effectiveness. Many competitors also find the fat burning effect of clenbuterol can be further enhanced by additional substances such as Zaditen?, Synthroid? or the powerful thyroid hormone Cytomel?.

This makes the thermogenic effect extremely dramatic. This can be to a point that the athlete could shred exceptional amounts of extra fat during contest preparations, without a dramatic restriction in calories. Such a mix can be further used during a steroid cycle, eliciting a much harder look from the anabolics.

These cutting agents can often greatly inhibit extra fat storage during the cycle, even when using strong aromatizing androgens such as many of the testosterones. A clenbuterol/thyroid mix is also common when using growth hormone, further enhancing the thermogenic and anabolic effect of such drug use.

Proper Dosage

Although I am not a doctor I have heard that the proper dosages are 80-120 mcg a day for 3 to 6 weeks. This will vary based on your goals, and your metabolism. Your best bet is to start slow, watch your core body temperature and slowly ramp up.

You should also cycle down at the 4 to 6 week mark or when your body temperature drops back to normal which would indicate that clenbuterol is no longer exhibiting a thermogenic effect. Then you should take a break for at least a few weeks before starting a new cycle.

Your Other Questions

How is it best to take clenbuterol .i.e. all in the morning before breakfast or is it better to split the dose? Also should you take it with food or on an empty stomach?

Clenbuterol exhibits an extremely long half-life in the body (approximately 34 hours) which makes steady blood levels easy to achieve, requiring only a single or twice daily dosing schedule. However, my advice is to follow the directions on the package.

Note: there are many theories of how to best take the drug and none are proven. For instance I have already discussed the 3 to 6 week cycle theory that many use. Others have found success by taking it 2 days on 2 days off, but that theory has been proven to be less productive than the other theories. Till others say that the best way to take this drug is 1 week on, 1 week off, or 2 weeks on, 2 weeks off. So, my suggestion is that you find out what works best for you

Also can you maintain your current calorie intake or shall I cut back and increase the cardio? (I want to lose a little body fat but lose no muscle)?

This depends on several factors, such as how quickly do you want to lose the excess weight. The best approach is to increase your protein, add BCAAs, GH factors and aminos to your regimen before and after your workouts.

Consider also using HMB, which has anticatobolic effects during calorie restricted diets. I have also noticed that you get the most out of anticatobolic and muscle building supplementation if taken 30 to 45 minutes before and after training.

In addition, you should consume 30 to 50 grams of high quality whey protein and 30 to 50 grams of high quality complex carbs approx. 30 to 45 minutes post workout (30 to 40 grams if under 200lbs and 40 to 50 grams if over 200lbs since it is difficult for the body to utilize much more than 50 grams in one sitting and the excess will possibly be stored as fat).

Is it much better than taking Vasopro ephedrine with SAN Tight or Ansi thermo hydroxadrine?

I am unaware of how Vasopro ephedrine with SAN Tight or Ansi thermo hydroxadrine stacks up.

Can Clenbuterol use cause increased heart muscle growth?

I am unaware of any proof that clenbuterol causes increased heart muscle growth, however I have heard that steroid use and GH can have such an effect. Many bodybuilders stack clenbuterol with their steroid and GH cycles and also use clenbuterol to blocks the cortisone receptor so they can maintain a large portion of the strength and muscle mass built up by the steroids.

Caution Should Be Used

Because of the effects on blood pressure it's best to start with low dosages (such as 20-40 ?g per day) and slowly work your way up to a maximum dosage of 80-160 ?g. You should also be aware that clenbuterol can effect your liver and that any drug can be hazardous if certain unknown preconditions exist. Please consult a physician before using any drug, including clenbuterol.

Conclusion

I am providing information and education in the hope that it assists you with being safe. Please do not consider the information I have provided you as an endorsement of clenbuterol use or as a statement of facts. There are many variables that will affect drug use, drug interaction and health effects. Again, I must stress that consult a physician before using any drug, including clenbuterol.

Prevent Fat Gain during a Bulking Phase

It's a common scenario that happens to many individuals trying to gain muscle mass. Despite all their well-meaning efforts, in addition to the muscle they have successfully gained, they have also successfully gained a bit of a spare tire. Fat gain is definitely a consequence of trying to put on muscle mass because you are, after all, eating more calories than the body needs.

While you do require additional calories to build muscle, you can only assimilate so much muscle at one single time. Anything additional after that is going to end up, most likely, in the place you want it the least - usually around the waist for men and in the hips and thighs for women.

If you take a smart approach to your bulking program though, you can help minimize the fat gains that you see, while still being able to create a head-turning physique.

How To Maximize Your Anabolic Window

Training

If you've spent any time at all researching on the topic of weight lifting, you'll likely know that weight lifting in itself, accompanied by sufficient rest is an anabolic process. This basically means that after it's performed, the body is going to work at developing more muscle tissue rather than breaking it down.

Endurance cardiovascular exercise, on the other hand, is catabolic in nature - that is, the body will break tissues down. Since weight lifting is anabolic then, you want to do whatever you can to maximize all the cellular processes that are occurring, enhance recovery ability (so you can get back into the gym sooner, thus spending more time in an anabolic state), and improve nutrient partitioning.

Cardio Exercise Is Catabolic In Nature.

Since your body is mostly going to shuttle any calories you feed it to the muscle cells around the workout, there is a lower chance that it's going to end up as that unwanted body fat you so dread.

Therefore, the first step when bulking is to get on a program that has you lifting heavy. If you want your muscles to grow, you damn well better give them a reason to grow. Unless you're challenging yourself, this simply is not going to happen. Remember, your body is thoroughly happy just hanging out as it currently is. While you may want change, it has other plans.

Rest & Recovery

After you've established a solid program (preferably a full body/3 X per week or upper/lower split), then you also must ensure enough rest.

Regardless of what you eat, if you don't give your body time to utilize these nutrients and grow back stronger between your sessions, you've just taken that anabolic process and turned it catabolic. This is not what you want. So repeated, ensure sufficient rest.

No matter how much you like training, do not make the gym your home away from home. Consistency is key, but setting up shop next to the free-weight section is not.

Nutrition

Then comes your dietary approach. This is what will most effectively produce a high anabolic period because you are going to load your muscles with carbohydrates immediately following each workout, trying to get as many as possible into those muscle cells.

Because of the nature of this approach, you are actually going to use a slightly higher surplus on weight-lifting days, as we'll be knocking it back on non. Usually you would go with about 250-500 extra calories per day, every day, in hopes of accomplishing about 1/2 to one pound gain of body tissue a week.

With this approach, we're going to ramp it up to between 750-1000 extra calories on days you are training. The majority of these calories should be placed before, potentially during, and after the workout.

You are to have a good sized pre-workout meal consisting of about 25-50 grams of protein and a good dose of carbs (exact dose will depend on how many total calories you're going to consume).

If your daily allotment for carbs is 300 grams for instance, go with about 75 grams pre-workout, 150 grams post-workout (note that this can be divided into two separate intakes - one immediately following the workout, and the other a short time after), and then leave the remaining 75 to have throughout the rest of the day along with more fat and protein based meals. Also be sure to include another 25-50 (or more if calories allow) grams of protein in the post-workout meal.

Fat should be avoided during this time and protein is usually always set at between 1-1.5 grams per pound of body weight per day so adjust your pre/post workout intakes accordingly.

The types of carbs should be both slow and fast acting as this will give you the initial insulin spike right after the workout and then lasting energy (and effective muscle glycogen re-synthesis) for the time period following.

As touched on above, the remainder of the day (and the portion before the workout if your session is in the later afternoon or evening) should be comprised of mostly fat and protein meals, still staying in that total calorie surplus for the day.

Minimizing Fat Gain

So, now that we've established what you're going to do on workout days to maximize muscle-building, now we'll talk about minimizing fat gain. The thing with the body is that it will adjust its metabolic rate to how much you are consuming.

Don't be misled though, if you go out and eat 10,000 calories, your metabolism is not going to magically adapt to this and start requiring this much from that point forward; there are limits. But, by shocking the metabolism with a different intake than it's used to, you force it to keep up with you, running faster at all times.

The Body Will Adjust Its Metabolic Rate To How Much You Are Consuming.

This can work to your benefit as far as limiting fat gain because if you drop calories down to just a few below maintenance on days you aren't working out, you can hopefully keep fat gain at bay, and potentially even lose fat (however this is the exception, not the norm). Most people cannot lose fat and build muscle at the same time.

That said, on days you aren't in the gym lifting, try and get there to do a small amount of cardio. Don't go crazy doing hours upon hours as this will limit your recovery and hinder your lifting sessions. Just get in, do 30-45 minutes two to three days a week at moderate intensity and call it a day. This will both help to create a slight deficit (necessary for fat loss), and help to increase blood flow to the muscles, improving recovery.

Also on these days, bring your calories down to about 100-200 below your required maintenance. This means you now have a zig-zag diet where you eat 750-1000 calories above maintenance on lifting days and 100-200 below maintenance on non-lifting days.

We don't want to bring down calories far too low on non-lifting days though, as that could hinder recovery (your body is still in recovery the next day) and also make gaining muscle quite slow as your weekly total calorie surplus would then be really quite low.

Most people will choose to reduce these calories from the carbohydrate portion of their diet, however you can also reduce it from fat if you prefer. Protein, however, should remain constant at that 1-1.5 gram/lb range.

Conclusion

So, next time you're looking to add some muscle, consider this option. It will take a little more time on your part calculating out your calories and different meals on the various days (rather than just keeping it at a constant intake every day), but it will be worth it when you find you're finished your muscle-gaining cycle and do not have to spend another three months just dieting off the fat you gained as well.

By: Shannon Clark