Archive for the tag - muscle gains

Build Muscle with Davey Wavey’s New Workout Program!

I have some exciting news!

With the New Year’s holiday just around the corner, it’s time to make your resolution for 2013! For that reason, I’m thrilled to launch my brand-new program, Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

And I have a special discount for you!

Many people want to add muscle to their body, but few understand how to do it. This program changes all of that! If adding muscle is part of your goals for the new year – whether it’s building a bubble butt or a total body transformation – then this is the program for you!

I know that this program works because it has worked for me. If you follow the step by step guidelines, there’s no doubt that your body will build muscle exactly where you want it. Period.

Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle is:

  • A complete, comprehensive exercise and nutrition program with sample workouts and exercises
  • The perfect solution for men and women of all ages and fitness levels
  •  Based on real science – not gimmicky marketing or the latest fads

This program is already helping people build the body of their dreams, and I know it can work for you, too.

Because you’re a loyal blog buddy, I also have a special discount for you. Use discount code size13 during checkout to save 25%. This coupon expires January 5th at midnight, so don’t delay! AND, if you order before January 5th at midnight, you’ll also receive my Get Ripped Workout exercise video series (a $59 value) for free!

(Already have my Get Ripped Workout and don’t need another copy? Email me and I’ll give you a code for a 50% discount on Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.)

Start the new year off right by downloading this program – and creating the body of your dreams. I can’t wait to see your results!

Here’s to a happy, healthy and loving 2013!

Love,
Davey Wavey

P.S. This special discount expires on January 5 – so don’t delay! Use discount code size13 during checkout to save 25% today!

Overload Vs. Fatigue.

Overload Vs. Fatigue: What's the difference?

Anyone looking to increase their muscle mass should be familiar with the term progressive overload.

Developed by Thomas Delorme, M.D. to help rehabilitating World War II soldiers, progressive overload is the the gradual increase of stress placed on the body during exercise training. It’s based on the brilliantly simple but scientifically-proven concept that muscles won’t grow unless they’re forced to do so – and progressively overloading your muscles is the most effective way to do just that; it’s a technique that body builders have been using for decades.

There are a number of ways to progressively overload a muscle during exercise, but the most common is adding additional resistance. If you’re new to working out, you may be able to increase the amount of resistance or weight that you’re working with by 5 – 10%. For seasoned gym-goers, 2% – 5% may be more realistic.

For example, you may typically do 3 sets of 8 repetitions of biceps curls with 50 pound weights. You’re progressively overloading your muscles if you reach for the 52.5 or 55 pound dumbbells instead. You may not be able to do each set of 8 repetitions initially, but over time you’ll be able to build back up – and then reach for heavier weights yet again.

Overload is sometimes confused with fatigue.

Fatigue is when your muscles are tired. Certainly, overloading your muscles will lead to fatigue – but they’re not one in the same; there are any number of ways to fatigue your muscles. For example, doing a huge number of bicep curls with a light weight will eventually fatigue your muscles. And it may even result in some small gains in mass, but it’s certainly not the most effective technique for muscle growth.

The problem is that many people leave the gym with fatigued muscles – and thus assume that their workout is effective in achieving their muscle mass goals. Unfortunately, this isn’t true. Fatigued muscles aren’t so important as the process by which they became fatigued. For efficient and effective muscle gains, overloading is a great long-term strategy.

What Are Drops Sets & How Can You Use Them?

For serious muscles like these, drops sets are an effective strength training technique.

Drops sets are a strength training technique wherein you perform a set of any exercise to failure (or just short of failure) – and then drop some weight and continue for additional repetitions with the reduced resistance. Once failure is again reached, additional resistance is dropped and so on.

Drop sets are great for bodybuilders or individuals looking to make gains in muscle size. Simply put, few other training techniques can break down muscle fibers as effectively as drop sets – so if you incorporate drop sets into your routine, you will see significant gains in mass. However, drop sets are not advised for athletes or people looking for gains in strength. Moreover, most athletes want strength or speed without the bulk – and so drop sets will be at odds with their goals.

To perform a drop set, select an amount of resistance that will result in muscle failure after 8 – 12 reps. While you’ve reached failure, you haven’t reached absolute failure; quickly decrease the amount of weight by about 15% and continue. After 8 or so reps, you’ll hit failure again. Reduce the resistance by another 15% and continue. Keep going.

Obviously, drop sets require some planning. Since rest time should be between zero and ten seconds, they’re most popular on machines; adjusting the weight is as quick as changing a pin. If you do drop sets on a barbell, you may need to work with a spotter and/or load the barbell with lots of small weight plates for faster adjustments. If you work with dumbbells, line them up on the floor in advance – and simply work your way down the line.

If you’re purely looking for gains in mass, then drop sets are a great technique to try occasionally try out and incorporate! I think you’ll be pleased with the results.