Thursday, March 30, 2006

Do you need soreness to build muscle

One of the emails I get a lot of is from people asking me why they're not sore as much from using my "Simple Steps To Get Huge And Shredded" training program...

http://www.shawnlebrunfitness.com/getshredded.html

Soreness is not an indicator of a successful workout. Soreness just means that your muscle tissue is still inflammed and has not recovered yet.

The people that train to achieve soreness are not doing any good for their muscles, they are actually creating an overtraining situation.

Overload and overload only is the way to tell if your workout was successful. This simply means going up in the amount of weight you lift over time. For instance, if you begin the program benching 200 and slowly go up over time to 210, then 215, then 225. That's a sign of success. Now, with that said, it is common to have some soreness after intense, heavy lifting.

But over time, the soreness from workouts should goaway since your body is getting used to the intense workouts. If you continue to be very sore, you could be overdoing it and possibly overtraining since your body is telling you its not recovered yet.

So, DO NOT worry about being sore. All soreness means is that you have some microscopic fiber damage and inflammation that needs healing.

Soreness does not have anything to do with what causes muscle and strength gains --- progressive overload. Overload (lifting more weight over time) is the stimulus to building muscle and gaining strength.

The more weight you force your muscles to lift, the more your muscles have to adapt by getting bigger and stronger. Soreness doesn't come into the overload equation. But too much soreness can prevent muscle and strength gains.

If you're too sore to lift heavily, that means less weight lifted and means less muscle stimulation. As a result, less muscle growth.

So, don't fall for what you see the guys in the gym doing... a ton of reps and sets just to get sore. They're sadly mistaken about what it takes to build muscle.

They think that by lifting until sore, that will magically make their muscles grow. Makes no sense.

If soreness was all it took to build muscle, then you could punch yourself on the arm until you were black and blue. I guarantee you'll be sore the next day but I also guarantee that won't grow muscle there ;-)

Bottom line -- lift for overload (most weight you can handle) and don't focus on soreness. Sure, some days you WILL be sore, that cannot be prevented, but don't make it a factor. And if you are really sore the next day, take a couple of Advil to reduce the soreness and inflammation.

Believe it or not, taking 2 Advil (ibuprofen) after training will drop your soreness by 90%. After all, lifting weights damages muscle tissue, causing it to become irritated and inflammed.The main job of Advil is to reduce inflammation, so it makes perfect sense why ibuprofen can be helpful after lifting.

I'd go with ibuprofen (advil) and not tylenol (acetominophen) Advil works better for reducing inflammation.

So please don't make the mistake I see so many people make: they train for too long, just so they can get sore. They think this helps with building muscle.

And it doesn't. Train heavy, train intense, and then go home.

Shawn LeBrun

http://www.shawnlebrunfitness.com

Sunday, March 26, 2006

Building Muscle Can Be Easy (Once you know the secrets)

Years ago, I would spend hours in the gym each week, busting my ass until I was completely wiped out... and I had little to show for it.

I was overweight, not real muscular, and definitely not the "bodybuilder type".

And it wasn't until I set out to learn the secrets that I had any measureable success.
And you want to know what I discovered soon after?

It's that building muscle is actually quite simple, once you learn and USE the secrets.

I knew that there had to be a "better way" to build muscle and lose fat. I just had to discover it.

After all, I had seen so many people in natural muscle mags and onstage at natural bodybuilding shows in amazing shape. So I knew that they were doing something right.

And the thing is, I knew that if they could do it, so could I. So that started my journey into discovering why so many people were getting results, when I wasn't getting squat!

I studied all natural athletes and bodybuilders. Anyone I could find that had the lean, muscular physique that I had and wanted. And I came to realize that most of them were doing the same things in their diets and workout routines.

So I copied what I could and soon started seeing incredible results. In the first few weeks alone, I had gotten better results than years previous.

I knew I was on to something.

Fast forward nine weeks and I stepped onstage at a natural bodybuilding contest in Somerset Masachussetts. It was my first ever natural bodybuilding show.

And just nine weeks before that, I was disgusted with myself that I never was getting anywhere.

So what's this rambling about? It's this: It doesn't matter where you are right now. It really doesn't.

What matters is where you want to be. Once you know that, you can devise a plan to get you there.

Like I said earlier, gaining muscle and losing fat is easy, once you know the secrets.

You can skip the trial and error I went through and use the secrets I learned.
That way, there's no guesswork, no lost time or money, and you get results a heck of a lot faster.

If that's something that interests you, go to this page here....

http://www.shawnlebrunfitness.com/overture.html

And read that important message. It could just change your life.

--Shawn

Saturday, March 25, 2006

Here's Why Your Current Routine Isn't Producing Muscle Gains

You know, I'm sick and tired of hearing people say that you can't build muscle and lose fat at the same time. That's plain bull***t!

The truth is, you can do both at the same time if you follow an intelligent training and nutritional plan. My clients and I are walking, talking examples.

But so many people have such a hard time doing both. It's not their fault, they've just been taught the wrong way. And the truth is, the little-known nutrition and training secrets you'll learn in my program are ones that most people just don't know.

And that leads them to wrongly say you can't build muscle and lose fat at the same time.
Look, losing fat and building muscle isn't rocket science. It's just like following a recipe. Add too much of one thing (sets, reps) or not enough of another (rest, protein) the end result is NOT going to be what you want.

Where many people make their first mistake is with their weight training. Now, you already know that heavy weight training is how you build muscle. But what you may NOT know is, you don't need to train for hours a day, seven days a week like they lead you to believe in the magazines.

The truth is, too much exercise is counter-productive! If you work out too often, you don't give your muscles enough time to recuperate and grow from the workout.

Not only that, in the quest to lose fat, some people start to train lighter and use higher reps. And this is the first step in completely...

Murdering The Muscle Building Process!

Muscle growth is stimulated by overload from weight training. Training with lighter weights will NOT increase your fat loss, it will simply reduce the stimulus for your muscles to grow. Less stimulus means less growth. So DO NOT train with more reps and less weight.

That's why it's important my program shows you the proven rep and set range that stimulates strength and muscle development.

Not only that, your cardio must be done in a proper way. (And it's not what you think!) Most people do their cardio wrong and that's why they lose muscle AND fat.

Doing cardio too often (frequency) or for too long (duration) leaves little recovery between workouts. This can lead to a lack of muscle growth and little change in body fat. Unfortunately many people fall into the mind set of "more is better" and because of it, kill their results.

Lose Fat Without Losing Muscle!

There's a correct way to structure cardio into your workouts so that you increase your metabolism and burn body fat faster -- without any compromise on muscle or strength gains.
The main factors to consider when doing cardio are the time of day, the intensity, and the length of your sessions.

Each one plays an important role in effectively burning body fat, but not at the sacrifice of losing lean muscle tissue. Do any of these wrong and it's a surefire way to stop all muscle growth.

For example, did you know that doing cardio first thing in the morning, on an empty stomach, is a sure way to LOSE muscle mass... and not fat!

Don't worry, I'll show you the proven-effective way to set up your cardio to help you get AND stay lean!

If you want to learn it now, go to

http://www.Bodybuilder-Secrets.com


And most importantly, your body needs the proper amount of rest, the right amount of calories, and the right types of food to build muscle after training. This proportion of nutrients plays an absolutely critical role in the process of building muscle and losing fat at the same time.

The primary nutrient responsible for building muscle is protein. You need to make sure that you're supplying yourself with quality protein frequently throughout the day. This will give your body the exact muscle building nutrients you need to pack on muscle with a controlled total calorie amount to help you burn fat.

That's why the most important secret is learning how to eat enough calories to build more muscle, but not so many calories that you gain body fat.

Don't worry, my program shows you when to eat, what to eat, and how much to eat in order to keep losing fat, while gaining lean muscle. (I also have a formula in my program to help you establish appropriate nutrient totals for your body weight.)

As you can see, building muscle and losing fat are different processes, so you can do both at the same time -- but ONLY if you approach it the right way.

The trick, of course... is finding the right combination, knowing exactly how to set up your weight training, cardio, and nutrition.

Because if you make even the smallest mistakes, you will NOT be able to build muscle while shedding fat.

Do You Make These MistakesWhen Trying To Build Muscle?

Let me clear up some myths for you.

First, I can tell you from personal experience that you're not going to learn the truth about building muscle from some late-nite infomercial selling the latest workout gadget.

Nor will you learn the truth from some slick, air-brushed "before-and-after" supplement ad. I know damn well the big supplement and magazine companies don't want you to discover these secrets.

It's true. Supplement companies would lose millions of dollars if you knew that training and proper eating were the keys to gaining muscle and losing fat. And not supplements.

You know, it amazes me how many people I see throw away hundreds of dollars on supplements each month. But they neglect to learn how to train correctly. Building muscle comes from training, not supplements!

In fact, I rarely take any supplements other than protein, creatine, and glutamine. Instead, I focus more on my training.

Why is that? Because that's how muscle mass gets built! I've learned, through my past mistakes, that you CANNOT make gains without the proper training method.

These Are Insider Secrets The SupplementCompanies Don't Want You To Know

Supplements are just that... they supplement your training. They don't take the place of it.
(By the way, if you invest in my program, I show you exactly what supplements are proven to work. I also show you how and when to take them to get the best possible results.)

But that's not all. You definitely will NOT get the muscle mass you want by copying some "pro" guy's workout routine if he got big by taking thousand of dollars worth of steroids. That's an insane waste of time and energy.

After all, you and I both know they don't get that big from just training and taking supplements.
The routines you see in the muscle mags are written by bodybuilders with steroid-built physiques. And since they use drugs, they DO NOT train like us. The steroids let them train for hours a day and still see results. You and I cannot do that or we'd overtrain.

Believe me, I fell for all of these in the past and burned a ton of time and money.

As you can see, you need trusted advice from someone who has been where you are. Someone who understands your frustration with not making gains and knows what it honestly takes for us natural guys to pack on muscle.

So avoid the mistakes and confusion by following the same training recipe I created and perfected after years of trial and error... a powerful formula for building more muscle and losing more fat.

It's called Simple Steps To Get Huge And Shredded. It's a step by step muscle building program that's proven to help you build muscle fast.

You can read more about it here...

http://www.Bodybuilder-Secrets.com

Monday, March 13, 2006

Check Out My New Muscle Building & Fat Loss Forum

I get many, many emails from people who are looking to learn more about building muscle and losing fat. It's tough to wade through the hype and the B.S. out there when it comes to learning the truth about losing fat and gaining muscle mass.

So I decided to start my brand new muscle building and fat loss discussion board...

http://www.shawnlebrunfitness.com/forum

Here, you'll be able to ask questions about losing fat, building muscle, weight training, cardio, nutrition, and supplements.

And you'll be able to get answers to your questions -- fast. I have a few select people I've asked to help me with answering questions on the forum, when I get too busy.

Yes, I'll be dropping by often to make posts and to also answer questions you may have.

So if you want to ask a question that pertains to building muscle, losing fat, or just plain getting in great shape, check out my new muscle building and fat loss discussion forum here...

http://www.shawnlebrunfitness.com/forum

--Shawn Lebrun
www.shawnlebrunfitness.com