Archive for the ‘Real Results’ Category

MAKE Your Dreams Come True…

“The word ‘dream’is often defined as a ‘fantastic but vain hope.’ To me this implies that dreams usually don’t come true and that we have no control over whether they do. Well, if YOU think this way, then chances are your dreams WILL NOT materialize. However, if you have faith your dreams CAN become reality, and live like it is a foregone conclusion that they WILL, you are on your way to having whatever you want.”

-Eric Broser/Team True Alpha

The new Alpha Male Advanced Workouts E-Book is now available! Get the body of your dreams: www.alphamaleadvancedworkouts.com

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Q & A with Team True Alpha member Eric Broser

Q. I am extremely ectomorphic. My goal is to gain as much bulk as possible, but I don’t want to get too fat. I weigh about 155 and wish to get to about 185 in the next year. Should I be doing cardio along with my weight training?

A. I was in a very similar situation as you when I first started, although I was even skinnier if you could believe that! I weighed a paltry 125 lbs when I first wrapped my hands around a barbell! So, in other words, I feel your pain, and can fully appreciate your question. As for my response…I would have to say no, you should not do any cardio at this time. As an ectomorph struggling to add muscle and bodyweight the last thing you want to do is burn more calories and further increase your already racing metabolism through cardio. You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet. Try to get the bulk of your calories from foods like steak, eggs, milk, chicken, fatty fish, protein powders, rice, pasta, potatoes, whole grain breads, fruits and vegetables. While the occasional pizza, ice cream and pancakes will not hurt you, make foods like this the exception and not the rule. Another point about cardio and the ectomorph that I want to make is that in my experience, those with this body type tend to have more limited recovery ability than most…not as much in regards to individual muscles as to systemic recovery. This means that as an ectomorph, overtraining is more of a concern than with other body types. Thus, the addition of cardio on top of weight training is not a good idea for us naturally skinny types (at least in the early bulking stages), as too much exercise will make too far an inroad into our recovery ability, which will all but bring gains in muscle to a screeching halt!

So, my advice to you is to train hard and heavy no more than 4 days per week, eat at least 6 clean, high calorie meals per day, and to sleep 7-9 hours every night. That is your simple, yet most reliable equation for muscle growth.

www.alphamaleadvancedworkouts.com

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TEAM ALPHA Q & A with Eric B

Q. I hear mixed things about glutamine. Some say it works and others say it is a scientifically non-proven supplement. I trust your opinion Eric. What do you say?

A. I just want you to know that I truly appreciate that you trust me, and the info I put forth. Thank you.

Now…on to the question at hand. There are only a few supplements that I use 365 days per year. Those include a multivitamin/mineral, BCAA’s, and yes, glutamine! Glutamine has proven itself to me over and over again, with myself, and my personal training clients. Very often there is far more reliable evidence in the “real world” than what is seen in a laboratory. The reason that some people fail with glutamine is because they either expect to achieve immediate gains (yes, prohormones spoiled everyone while they were available), or they simply do not use it consistently enough, or in high enough amounts to get the desired effect. Another problem is that many trainees take L-glutamine along with protein, which pretty much assures that it will not be absorbed efficiently. L-glutamine needs to be taken on an empty stomach, about 30 minutes before each meal to be utilized properly. Now, it is true that the gastrointestinal tract is a “glutamine hog,” and will horde much of what you take for itself, which is why I said that you need to take a fairly large amount to reap the benefits. For most, this means 25-50 g per day. I strongly believe in glutamine’s immune system enhancing effects (can’t train when your sick, right?); its positive effects on protein synthesis; its ability to help with glycogen storage; it’s anti-catabolic effects; and it’s GH inducing abilities as well.

I take glutamine along with BCAA’s at least four times per day, and when dieting, up to 6-7 times per day. Each dose is no less than 5-10 grams.

Remember, just because you do not gain 10 lbs of muscle in two weeks does not mean glutamine is not working. Glutamine is what I call a “long haul” supplement. This simply means that over the long haul, it will certainly help hasten your progress. So be patient, and let glutamine work it’s magic a little at a time.

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STRETCH to GROW!

As a natural for life bodybuilder I need to gain every advantage possible when trying to build muscle. This means that any training or nutritional strategy that I can implement that will force my system into an anabolic (muscle-building) state has to be utilized consistently if I have any chance of pushing my physique (and my “alpha-ness”) to greater levels as I age. One of the best methods I have found for inducing new growth is the use of a technique called “stretch under tension.” Now, you must understand this is no ordinary form of stretching, and is not part of any kind of warm-up or cool-down from exercise. Rather, it is a vital part of your actual workout! What you need to do to make use of this little muscle-inducing “trick” is to pick one exercise per workout (for each muscle group that you are training) that has a strong stretch component. Some examples would be DB flyes for chest, seated cable rows for lats, sissy squats for quads, stiff leg deadlifts for hams, and overhead DB extensions for triceps. Now, instead of performing the movement at a normal rep speed you will utilize a tempo of 3/4/X, which means lowering the weight slowly over 3 seconds, holding the deep stretch for 4 seconds, and then exploding out of the bottom using only muscular power. By doing this you will be forcing the muscle to undergo a deep/exaggerated stretch using the tension that the weight provides, which has been shown to stimulate both the natural release of the powerful growth hormone IGF-1 and the proliferation of satellite cells! These are two absolutely essential ingredients in the process that leads to muscle hypertrophy! So, you now have your mission…stretch to grow!

To learn about more physique-transforming methods go to www.alphamaleadvancedworkouts.com and get the newest training E-book that is taking the fitness industry by storm!

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Wrist Wrap Revelation

For the first several years of my training I literally refused to wear wrist straps. I thought that only “girly (non-Alpha!)-men” wore them because they were too weak and lazy to take a good, solid grip on the bar. However, as I began to get stronger, primarily on back exercises, I started to notice that no matter how hard I tried, my grip would give out more quickly than the muscle(s) I was targeting. And that my friends a definite is a no-no! Thus, I reluctantly decided to give wrist straps a try and I was amazed at how much more weight I could lift and how much more productive so many exercises quickly became. In other words, NOT wearing wrist straps was hindering my overall muscle and strength development by limiting my intensity on several essential, basic movements such as bent rows, weighted pull-ups, deadlifts, upright rows, seated rows and DB rows. After just a few short months of implementing the use of lifting straps I absolutely noticed new width and thickness throughout my entire back, which changed my opinion that it is not “girly-men” that use straps, but “burly (True Alpha!)-men!” That said, I should point out that I use them primarily for pulling exercises and only for my heaviest sets. I do enjoy having a powerful grip, so I do not rely on straps for each and every working set. In addition I must mention that utilizing straps properly and efficiently takes some getting used to. There is a definite technique involved when securing wrist straps around a bar and feeling comfortable with them in your hand. Just do not give up and soon enough using straps will become second nature.

So there you have it my fellow Alpha Males (and females too!)…”just say YES to wrist straps!”

MAJOR ANNOUNCEMENT: The Alpha Male Advanced Workout E-Book is NOW AVAILABLE! This is the perfect holiday gift for yourself or a friend who is looking to literally transform their body in the new year! Check it out right here:

http://www.alphamaleadvancedworkouts.com/

**Note: Interested affiliates for the AMAW E-Book can sign up right here:

http://www.alphamaleadvancedworkouts.com/affiliates.html

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Rest = Recover = RESULTS!

Sleep is a rarely considered piece to the total fitness puzzle, but is one of THE most important aspects of becoming a muscular, lean, mean, fit machine! Going to the gym and putting in intense, gut-busting workouts day after day acts only as the stimulus for gains in muscle size, strength, and power, as well as decreases in body fat. Proper nutritional intake is then necessary to provide you the building blocks needed to actually create new lean tissue and melt ugly adipose. However, all of this will be meaningless if you do not allow your body the time and opportunity to “work” this magical process. When does your body do 99% of its building and repair work? WHEN YOU SLEEP! During sleep all other body processes slow down and an intense recovery period takes place. The conscious mind is allowed to “chill” while the subconscious keeps us entertained. Read the rest of this entry »

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This Winter, Don’t Hibernate – Get Moving! 8 Tips for Fat Loss and Fitness Success

Now that Winter is upon us, you’re probably starting to think ahead to Spring, and all of those warm fuzzy, please get here soon to-do’s! You’re ready to shed those bulky winter clothes and slip into shorts and swimsuits, right? But you quickly realize that you still have several months before that’s happening. There’s no better time to get that butt in shape than now!

Here are some tips for you men and women who are not interested in hibernating this winter! Read the rest of this entry »

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The “Act As If” Principle – How The Right Mind-Set Will Get You In Amazing Shape!

Just over a year ago, I began training a 38 year old male who weighed 310 pounds. When I met him in person, I could see that he was hungry to make positive changes in his life. He had gotten to a point in his life, where he was clearly not happy about the way he looked and felt.

This was obviously having a major impact on both his personal life and his career. Although I saw his desire to change, I still wasn’t sure that he’s  have the ability to truly buy in to the True Alpha program. I pull no punches and I expect my clients to give me their all. I wasn’t sure that he could give that to me.

Well, we began the program and as I expected, it was slow going for the first week. He had been sedentary for a while and I certainly didn’t want to rush into things, as I didn’t want to do any physical harm to my client by rushing the process.

We started off and again, Read the rest of this entry »

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Fuel For A True Alpha Workout

If your stomach can handle it, it’s always a good idea to fuel up before a strength training workout. This is true, especially in the morning, when you’re a little groggy. It’s vital that you stay focused and have enough energy to sustain a high intensity, True Alpha Workout.  It’s always good to include come complex carbohydrates, as these will convert to glucose. This is vital, as your body will often have very low glycogen levels and the glucose will provide a quick energy boost and the fuel you need to get you through that tough workout.

Your body may already have some stored glycogen AKA your muscle fuel, but this fuel source may only last for 30 minutes or so, especially when you’re muscles are working to the max. The carbs you eat, will make sure that you’ve got two fuel sources and will act as your fuel backup. Make sure you choose carbohydrates that are healthy and not filled with the wrong fats or sugar.  Something like steel-cut oatmeal with maybe some Banana pieces and a few walnuts is a great source of carbohydrates that is good for you and can help you with filling you with energy. Read the rest of this entry »

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John’s Alpha Male Challenge – Week 9

John was pretty shocked when he stood on the scale this morning: 201.6 lbs. He was stuck on a plateau (206+ lbs.) when he started the Spartan Diet two weeks ago, but dropping practically all extraneous carbs enabled him to peel off nearly 5 additional pounds. It wasn’t easy for him – he was running mostly on “impulse power” – but it paid off.

Now that the Spartan Diet phase is nearly over, John’s looking forward to a real treat… adding fruit and the occasional glass of vin ordinaire back to his diet. He’ll follow the “Handshake Diet” for one more week (’till the official end of the program) and then will raise his cals back up to a maintenance level for several weeks. And that’s a true maintenance level, I might add… his goals are to continue with the habits acquired during the Challenge (perform more at-work physical activity; limit grains; keep portion sizes down) and avoid rebound fat gains.

Read the rest of this entry »

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