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    Maximum Muscle Growth: Defined

    The structure and function of muscles provides a physiological (structure and function) basis for developing exercise programs. Using this knowledge, and understanding how to apply it, lets us pick routines that develop an individual for optimal function in particular activities. For most of us, exercise conditions us for sports, maintains or improves health, or shapes […] More

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    What is Maximum Muscle Growth

    Muscles move your body. Motion, work, and play all require muscular effort. Unfortunately, most of us don’t have to work very hard anymore or play very hard either. So to keep our muscles and our bodies in shape we must exercise them regularly. Both aerobic exercise and strength exercise work your muscles. The type of […] More

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    The First Rule of Weight Gain

    Just like with weight loss, as we explained before the same laws apply to weight gain … muscle AND fat …. preferably muscle of clurse! The laws of energy conservation say there is one, and only one, way to gain weight: Consume more energy than you expend Or put another way: eat a greater amount […] More

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    Why Follow the Ellis Version of the Low-Carb Diet?

    Weight loss and weight control are firstly a function of the Energy Balance Equation and its two parts, Calories In and Calories Out. Therefore, overweight and over-fat arise primarily from performing too little physical activity and then, secondarily, they’re a function of issues pertaining to diet. Further, weight problems rarely have anything to do with […] More

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    Ultimate Secret of Weight Control — Calories Do Count

    We are absolutely obligated to live under the well-defined Laws of Thermodynamics. No one can escape; no one is above the Laws. In simple words, then, based on the Laws of Thermodynamics, the calories one consumes must equal the calories one burns for bodyweight to remain constant. If one consumes more than he burns, he […] More

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    The are you a pussy 185 rep squat workout

    It’s Not Just About “Training Legs” Pain. Suffering. Lactic-acid paralysis. Some workouts not only tax your muscles, they also challenge your mental toughness, testing your courage and even your character. High-rep leg specialization is a badge of hardcore bodybuilding and will shred you down to the essence of who you are. The dramatic training results […] More

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    How Low Do the Carb Grams Have to Go?

    Positive effects from a low-carbohydrate diet begin when carbohydrate intake drops to less than approximately 25% of total calories. Since there’s no research on this, I’ve had to estimate this percentage from my extensive studies and experience. Consistently, I observed that fat storage occurred when carbohydrate content was 2530% or higher of total calories. Below […] More

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    Why Do Low-Carb Dieters Lose More Bodyweight than High-Carb Dieters?

    Dr. U. Rabast confirmed that the lowcarbohydrate diet increases bodyweight loss. He studied 21 obese adults using 3 different diets: all three diets were low in calories and two were low-carbohydrate diets and the third diet was a high-carbohydrate (67%carbohydrate and 12%-fat). Weight loss was 21 pounds on the high-carbohydrate diet, 25.1 pounds on one […] More

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    The Ketone Story

    Ok. Some of this shit is going to get a little science-y, I will try to make it as readable as possible! Low-carbohydrate diets are also called Ketogenic diets because ketone levels increase in the blood and urine (for a little while) of dieters eating few carbohydrates. Ok. Here comes the science….. Ketones arise from […] More

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    The Complete Scoop on the Low-Carb Diet

    Let me state it here and now. I don’t want any confusion about this. The low-carb diet is effective for two reasons, and two reasons only: 1) it reduces food intake, and 2) it’s the best dietary method to reduce body fat and increase muscle mass. Period. No more to it. Don’t expect anything more. […] More

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    So how many calories do you need to burn per day?

    Balancing Energy-Input (how much you eat) with Energy-Output (how much you burn) I want, now, to finalize your understanding of the most important feature of weight control. Everything else that we do in any weight loss and weight control program is, ultimately, controlled by the Energy Balance Equation which, itself, obeys the Laws of Thermodynamics. […] More

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    Ultimate Secret of Weight Control — Calories Do Count

    We are absolutely obligated to live under the well-defined Laws of Thermodynamics. No one can escape; no one is above the Laws. In simple words, then, based on the Laws of Thermodynamics, the calories one consumes must equal the calories one burns for bodyweight to remain constant. If one consumes more than he burns, he […] More

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    Your warm up sucks… This is why

    Here’s what you need to know… Doing a few sets of 10 with 135 pounds isn’t a smart way to warm up for benching 300 or more pounds. The intelligent way to warm up is known as “ramping up.” Ramping up involves doing a specific number of sets of an exercise, each set decreasing in […] More

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    Gaining muscle without fat, probably not going to happen…

    Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain. Absolutely not. That will be detrimental to gaining muscle. For best results, you either have to train and diet to gain muscle […] More

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