build muscle and lose fat

Build Muscle & Lose Fat Easier By Optimizing Your Adonis Index?

Are you searching for ways to build muscle and lose fat easier? There are many things to do to make this happen, but you’ve probably never heard about this strategy you’ll learn about below.

Building muscle and losing fat is the only way for men to get their body in good shape. But whether you want to do both or only one to get the lean muscular physique you want, adding pounds of lean muscle or losing excess fat may seem like a difficult task. While discipline and effort is required for achieving any fitness aspiration, the truth remains that, putting on muscle and losing fat can be much harder than it should if you don’t use the right methods and strategies to make things easier.

There are many techniques in both nutrition and exercise that you can implement in your fitness efforts to get your body in shape with more ease. But I want to focus this article on a special strategy that is not often talked about in discussions about muscle building and fat loss for men. This rare strategy is “optimizing your Adonis Index” to build muscle and lose fat easier, which is also believed to be the path to getting your body into it’s perfect shape.

What Is Your Adonis Index?

Every man has an Adonis Index. It’s simply the ratio between your waist and your shoulders measurement. But the reason this is important when it comes to losing fat and building muscle for men is that there is a very specific ratio of these two body parts that is believed to be the perfect body proportion for guys. This is because getting your waist and shoulders to measure up to be in line with this special ratio delivers some very valuable benefits for your fitness, physical attractiveness and social life.

adonis index

This special proportion of which I am speaking of has a name. It is known as the Adonis Golden Ratio, and the fitness professional who focuses and teaches about it more than anyone else is John Barban. This special ratio is 1:1.618. According to Barban, who studied human anatomy, genetics, psychology and attraction research, a man’s body that measures up to this ratio is the purest, most powerful and attractive shape he can possess.

“It’s a very specific and perfect proportion of your waist to your shoulders that creates an immediate subconscious admiration from both sexes which is referred to as The Adonis Effect” wrote Barban. “The Adonis Effect is the powerful subconscious effect and influence your physical presence has on others that has proven to be extremely advantageous in all areas of life, think of it like the ultimate first impression”.


How It Makes Losing Fat And Building Muscle Easier

Not only would getting your body into the Adonis Golden Ratio allow you to be more attractive and admirable,  Barban claims that losing fat and increasing lean muscle, strength and performance is exceptionally easier and faster when you achieve this proportion because your body is in its strongest, most natural form evolution meant for it to be in.

“It has been called the Perfect Body Formula for guys because of how it targets and kills lower belly fat while packing-on inches of lean muscle to your genetically weakest body parts like underdeveloped arms or shoulders”.

“And unfortunately the reverse is also true: The further you are from your Adonis Golden Ratio the more painstakingly difficult losing fat and building lean muscle becomes because you’re not in the form your evolutionary genetics intended for you to be in. Simply put; the further away you are from this Ratio the more difficult the struggle becomes to make any noticeable progress”

The Way To Optimize Your Adonis Index

According to John, anyone with any body shape can get a marked improvement of his shoulder to waist ratio, from overweight guys to skinny guys, to already muscular guys who are missing their ideal Adonis Index. The way to get it is to use the required workout techniques for adding muscle and losing fat, and follow specific protocols that will ensure you get all the key things right to develop this specific shape.

John Barban has a nutrition and workout program out on the market for men to get all the information and guidance they need to achieve this special ratio. You can check out the program by clicking here. The program is rightfully called Adonis Golden Ratio or AGR for short. Interestingly, this is one of the most popular fitness programs for men on the market right now which has gotten tons of positive testimonials and success stories over the years.


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Build Dense Muscle With The Proper Rep Range In Your Workout

dense muscle mass

Learn how to build dense muscle mass with these tips that will help you gain rock hard mass and avoid the soft, puffy look.

If you search for information on how to build muscle you’ll get different opinions about what workout protocols build muscle the best. The fact is, there are many ways to build muscle, and many of those approaches work well. However, each individual should consider their specific goals when choosing a workout program to build muscle.

Is your goal to look attractive after you make your gains? I’m sure that most people’s answer would be yes.

“The last thing you want to become is a rounded mass of soft muscle after you put on muscle” says Rusty Moore – fitness trainer and author. “It is fine to get bigger, as long as you still have compact functional muscles. Full muscles are great as long as this isn’t overdone. There is a fine line between “full muscles” and simply overdoing it”.

When it comes to building dense muscle, I recommend learning from Rusty. He knows a lot of stuff about muscular density training that you would not get most fitness experts to teach you.

Rep Ranges Are a Big Factor in Muscle Size and Density

In an article Rusty wrote, he gave details on how rep range affects muscle size and density.

“The 2-5 rep range is good for strength and muscle density without significantly making the muscle bigger. This is especially true if calories are kept under control and lifting is done a rep short of failure. Getting stronger without making the muscle bigger is a great way to get the hard angular look. The 6-12 rep range is very effective at building muscle mass. This is why most mainstream magazines recommend it. The 15+ rep range is more of a way of doing cardio with weights. This is the main idea behind circuit training.”

dense muscle

The Problem With the Typical 6-12 Rep Range

Despite acknowledging that the 6-12 rep range does work in building muscle, Rusty states that it has it’s drawbacks.

“The 6-12 rep range does work in building muscle, I just don’t think it creates the best look. What happens is that the muscles become very pumped during the lifting. When I lifted this way, my skin would get tight and I’d look like a different person while lifting. The problem with this is that the size is temporary. Another problem was that when my muscles weren’t pumped up, they looked decent, but soft. The fluctuation in muscle size was unpredictable as well. Some days I looked huge, some days I looked much smaller. Anyone who has lifted this way for a number of years knows exactly what I’m talking about.”

According to Rusty, the reason why the 6-12 reps build soft muscles is high rep, pump training creates Sarcoplasmic Hypertrophy. This is one of the two muscle growths which creates an increase in muscle size due to an increase in the volume of the muscle cell fluid.

“This fluid can account for up to 30% of the size of a muscle on a pumped up bodybuilder who trains with 6-12 reps. It is also why the size of the muscles can fluctuate dramatically with this type of training. It is “fake” muscle growth to a certain extent.” He said

Rusty went further on to explain what “Real” Muscle Growth is.

“The other muscle growth is called Myofibrillar Hypertrophy which is an enlargement of the muscle fibers. Muscle size increases from the actual growth of fibers in the muscle not the fluid within the muscles. This is real and permanent muscle growth and this creates the dense and angular look. This type of muscle growth leads to stronger and harder muscles. The way this is accomplished is by lifting lower reps, but in a special way.”

Best Way To Build Dense Muscle Mass

Rusty recommends the 2-5 rep range the most, “since it is great in creating permanent muscle tone. Technically semi-permanent, but muscles look defined 24 hours a day as long as body fat levels are low enough.”

The issue with this rep range is that it isn’t good for building mass. However, by doing more sets using this rep range you would build muscle mass.

Low Rep and High Volume Build Larger Dense Muscles

Rusty’s method for building muscle mass while maintaining good muscle density is to combine low reps with a high amount of sets.

He wrote “Most of the time I recommend low rep and low volume which is a way to build muscle definition without increasing the size of the muscle. But for a mass building workout, the volume needs to be increased substantially. The strategy is to lift many low rep sets, so you can still lift heavy to a certain extent, but have enough volume of lifting for a size increase.

The tips above showed you what to do in your workout to build dense muscle mass. If you are looking for a complete muscle building system, I recommend checking out Rusty’s full step-by-step muscle building workout for men. And if you are a woman who want the slim, toned look checkout the workout for women.

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Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy

Myofibrillar-HypertrophyBeing aware of how your muscles grow is important to choosing a good workout program to build muscle. Do not make the mistake of building soft, puffy and temporary muscle by failing to pay attention to the two kinds of muscle growth. Sarcoplasmic Hypertrophy is the first kind of muscle growth. Myofibrillar Hypertrophy is the other way a muscle increases in size.

Why Pay Attention To Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy?

If you want rock hard, dense and shredded muscle that’s useful for doing things that require strength as it is for attracting the ladies, you need a muscle building program that addresses the two ways by which muscle growth happens.

Most mass building programs simply increase the volume of the fluid in your muscle cells. This is called sarcoplasmic hypertrophy training. And the result is a puffy physique with little added strength. However, getting dense and strong muscle requires increasing the size and strength of the actual muscle fibers. This is called myofibrillar hypertrophy.

Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy

Sarcoplasmic-Hypertrophy-&-Myofibrillar-HypertrophyIf you want to build a balanced physique that has appropriate muscle size, strength and muscle density you need to get the right amount of training for the two kinds of growth in your workout. And get this, getting each specific kind of muscle growth does not require anything more than using the correct rep ranges.

I learned about Sarcoplasmic Hypertrophy And Myofibrillar Hypertrophy training from Rusty Moore. The information below on how to train for Sarcoplasmic And Myofibrillar Hypertrophy was written by Rusty.

Instructions on ways to improve the amount of sarcoplasm (fluid) inside muscles:

Do between 6 and 15 reps. The more reps you do, the more fluid that builds up inside the cells. Additionally, you should lift weights so that the muscles get tired. Do not have a long rest period after reps and sets. You will want every set to be more difficult than the last one.

Instructions on ways to build muscle fibers as you work out:

Myofibrillar muscle growth tends to occur when the number of reps is low, and the amount of muscle tension is high. You do not want the muscle to tire. Take longer rests after sets to make sure you are able to raise the most weight you can during each set. You do not want to be extremely tired, but you do want the tension to be extreme.

Here are some mistakes a lot of people make when trying to achieve muscle growth:

Most lifters do a variety of rep ranges throughout one workout. Often, people begin working with 15 reps and go down to 2 or 3 reps all in one workout session. This tactic creates an issue due to the body not being able to reach its maximum ability with such workout. An better workout would include 2 or 3 months of 6 to 15 reps followed by 2 to 3 months of 2 to 5 reps.

Doing 5 reps is going to benefit you the most.

In order to attain some sarcoplasmic muscle growth and some myofibrillar muscle growth at the same time, doing 5 reps will provide you the most benefit. You aren’t going to see rapid muscle growth doing this; however you will get dense muscles without having to follow a complicated plan.

If you want to gain muscle properly and learn exactly how muscles grow, look at the Visual Impact Muscle Building program.

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Workout Phases: A Huge Benefit In Muscle Building Programs

workout phases

When aiming to build muscle, We all want a muscle building program that’s easy to follow and helps us get the best results. Muscle building programs come in all types of design and there are many variables to look at. But one thing that stands out to me as a huge benefit in muscle building programs is when they are designed with workout phases.

A muscle building program that’s designed with phases is usually more user friendly because the program is flexible and you get a better understanding of what you are doing. In such programs, each phase usually runs for a certain amount months and designed to do something different for your body or has a specific method to help maximize your results.

This type of program structuring allows lots of flexibility with when and how you can use the program and what you can use it to do. As an example, one of the best muscle building programs designed in phases that I’ve come across is VIMB. This program is designed with 3 phases (each 2 months) that has a different program structure that impacts the muscle and fat loss differently. This allows users with different needs and goals to use the program accordingly to get what they want out of it.

For example, a beginner can go through all three phases of the program to transform their body. And if you are an experienced lifter who is already in decent shape, but need to maximize definition or gain strength without size, you can jump right into the advanced phase that allows you to do that.

Also, working out in phases allows you to control excess body fat. It is in your best interest to take an approach where you alternate getting lean, with putting on mass, because your body fat levels can quickly get out of control when you do too many months in a row of just gaining muscle. For example, you can workout for mass for 2-4 months and then make sure to get lean (1-2 months) to see how much of that mass is actually muscle. This is an ideal approach.

Here is a Short Summary of the Workout Phases In VIMB.

Phase I: Designed for quick muscle gains, by focusing in the higher rep range and limiting rest periods in between sets. This creates “cumulative fatigue” where each set builds upon the previous set. The growth in this phase is largely due to sarcoplasmic hypertrophy. This is an increase in the fluid (sarcoplasm) within the muscle cells.

Phase II: “Hardening up” the muscle gained from phase I while continuing to increase muscle mass (but now at a slower rate). We are focusing now in the mid rep range with longer rest periods. Each set is separate from the previous set and now we are maximizing tension and avoiding “cumulative fatigue”. This rep range and rest schedule builds actual muscle fiber (myofibrillar hypertrophy).

Phase III: Pure density training for maximum definition while purposely avoiding further muscle growth. You will be doing sets in the 2-4 rep range and rest long enough in between sets to lift heavy weights. There will also be a focus on HIIT to lose any excess body fat. This isn’t a bulk and cut program, but you will simply try to get really lean in this phase.

Bonus Phase: This is a strategy used after a period of time in phase III to get what I like to call the “Shrink Wrap Effect”. You begin this phase 3 weeks before an event or vacation. This will make the skin tight around the muscles for maximum definition, and this is long lasting (NOT like carb-depleting and carb-loading).

See a review of the program here and decide whether this is a program that would work for you.

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When It’s O.K To Skip Leg Day: There Is A Time To Stop Squatting

Leg Day

Training legs is an important part of a muscle building program, but there is a time for everything in the world, including skipping leg day.

Legs are important to physical performance and a good physique. It doesn’t look impressive when someone has a well built upper body but then has small legs or chicken legs. However, not everyone need to train their legs for more size. And some people may develop a better physique if they skip leg day in their workout routine and minimize use of the powerful leg exercise “squat“.

How much you need to train your legs to build a balanced physique depends on the existing size of your legs in comparison with your upper body. It’s all about having the appropriate proportions of upper body size to lower body size to create an impressive physique. And the truth is, a lot of people do not need any great amount of leg training (if any at all) to get a good proportional size for their legs.

Rusty Moore, author of Visual Impact Muscle Building is one of the few fitness experts who believe in prioritizing the right look of your body over big muscle size when it comes to training. He wrote about why it’s necessary to minimize squatting after a certain time of your workout life.

Here is a copy of what he wrote:

“If I could go back in time, I would have told myself to stop squatting or at least scale way back on the exercise. It was fine for 1-2 years to build base muscle, then I believe it did much more harm than good.

Squats and Deadlifts are Not the “King of Exercise” for a Lot of People.

These days I will squat once a week, but super light sets of 15 reps with 135 pounds well short of failure. I really consider this more cardio than actual squatting. I do like using squats in this way: 4-5 sets of 15 with 20-30 seconds rest in between sets to get the heart rate up.

Tip for people looking to slim down their thighs.

Drop squats entirely. Yes, other experts challenge me on this point, but it is just common sense. If you want smaller slim thighs, you will want to lose body fat and avoid adding size to the muscle groups.

Squats have the potential to add size in any rep range. I talk about this in my Men’s course and my Women’s course. If you want to add size to these muscles, I talk about that as well.

In my case I squatted from the age of 17-28. I should have stopped at the age of 19. Now I use them typically before summer as a calorie burning exercise. I still won’t use them year round, because with muscle memory, my upper legs grow even when using light weight for reps.

Women, in particular, have the problem with having more thigh mass than they would like. My advice is to drop body fat, before doing tons of leg resistance exercises. Intense cardio will work your legs enough at first. Once your legs slim down, then add in lunges, squats, etc.”

This is the best approach to ensure you don’t add more muscle size in your legs than you would like.

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