High Intensity Training

1. Muscle growth is a product of the body's natural alarm system.
2. You must train with 100% intensity. Each set must be taken to complete muscular failure and beyond.
3. Ideally, each workout should last no more than 45 minutes. Why 45? It's because of another bodybuilder's enemy, "Cortisol". Cortisol is a powerful catabolic hormone which is released after about 45 minutes of intense exercise. Cortisol stimulates the break down of muscle tissue for energy.
4. The idea is to create muscular overload, not muscular fatigue.
5. Think about the last time you did an all out sprint versus the last time you went for a jog. Quite obviously you were able to jog a lot farther then you were able to sprint. Why? Because you simply cannot maintain 100% intensity for long periods of time.
6. For all upper body movements an ideal rep range is to reach failure anywhere from 4-7 reps. Abs and forearms should be trained using 6-10 reps.

"Stop Complaining And Start Mental Training."

The three main variables in training - volume, reps and exercises

If you are interested in Aesthetic Bodybuilding - the fitness model type training where the goal is to achieve a lean defined body with a six pack - opposed to a large mass bodybuilder then check out AestheticWorld.

Nutrition

Protein

Protein should be a primary focus when it comes to consuming food. I'm guessing you've read it a hundred times. Well, hear it again. I don't have to get in detail here, but simply put, protein builds and repairs bodily tissues.

So it's logical, if you're "breaking down" muscle in the gym then obviously protein would be your most important nutrient. Eat 1-1.5 grams of protein per pound of bodyweight from sources like milk, eggs, beef, chicken and nuts. You can also check out our list of high protein foods for a larger choice.

Nutrition

1. Eat 5-7 meals a day
2. Find out what your daily protein intake should be
3. Choose carbs that are on the lower end of the GI Index
4. Do not go more than 2-3 hours without protein in order to prevent catabolism
5. Do not go overboard on fats, but don't be afraid of them either
6. Consume whey protein and fast absorbing carbs within 30 minutes of finishing your workout
7. Choose foods higher on the GI index for the 3 hour period after a workout
8. Drink a gallon of water everyday

Mentality

• The plain fact is that pain is temporary. It is there, you endure it, and then it is in the past.
• Thrive on the pain! Embrace every opportunity! WANT the pain! Discomfort equals growth, and the more discomfort we endure, the more growth we can hope to achieve