a client is training for a physical fitness test.she has 5 days and needs to increase the amount of weight she can bench press by 10 lbs.!  Is there any way she can achieve this or should she just carb load and hope for an adrenaline rush?
127595
The supplement Creatine is the only thing that will work that fast and it is specifically for increasing your one rep max.
671315
It doesn't mean that your training is ineffective, just not as effective as it might be.  Muscle soreness is a sign that you're tearing down the muscle fibers, forcing them to rebuild bigger and stronger.  If your muscles are not getting sore after a workout, you are probably not pushing them hard enough.  This means you should increase the weight that you perform exercises with (not increasing sets/reps).\n\nStudies have shown that workout intensity is the number one factor in stimulating myodilation (muscle growth).  Intensity means putting up as much weight as you can for as many reps as you can.  This translates into sets of 6-8 reps until failure followed by several forced repetitions (a spotter helps you lift the weight after you have reached muscle failure with the full weight).  Of course make sure you are warmed up properly before attempting any heavy weights.  With this kind of training, you should experience extreme strength and muscularity gains (assuming you follow proper nutrition for a weightlifter).  High-intensity training allows you to workout much less often as your muscles and nervous system need more time to recover following your workout.  You should not work any particular muscle group more than once in a 5-day period.\n\nSo, basically, lift harder and heavier and you'll get better results.
162367
Do your weight routine as usual. You might have to ease up on the intensity. Go about 500 calories below your maintainance level. Eat 20 carbs per day. Still get lots of preotein, at least 1 gram per pound of bodyweight. Do high intensity interval training every day you don't lift. This will spare all your muscle. You could even build a little, but not much. It will lean you out real fast.
289247
There are a number of ways to do this, without knowing what you're doing now I couldn't recommend anything specific but to develop strength you may start by working off of your 1 rep max.  It gets pretty detailed but this is a good website to explain this and develop a program--scroll down to the strenth training box and also read the section on periodization.  Good Luck!\n\n\nhttp://www.stumptuous.com/cms/displayarticle.php?aid=138
523158
My husband is a personal trainer, and you want to keep a few things in mind:\nHow qualified is she? Does she have certification from a variety of sources?\nDoes she only emphasize cardio, and not strength training or your diet?\nHas she asked you your goals, or has she assumed what they are?\nDoes she know about any health problems or allergies?\nDoes she know all the equipment at the gym, or does she just stick to a few machines?\nBasically, you want someone who is qualified and will push you. You don't want someone that will accept you giving 65% during the workout and they're doing most of the work. You also want someone that will have diet recommendations that are real, not some fad, and not some text book answer about calories in vs calories out. If you are paying for training, you want someone that knows their business, not someone just trying to get an easy buck :) Good luck
263131
If you're trying to build strength, try a heavy bag.  You can't believe what a workout that is!  Seriously, wail away at it for as long as you like, but I think you'd be surprised at how tired you get after just a few minutes.  It's great cardio, and the stress you put on your bones and tendons will build strength.  And if you can imagine you're a boxer training for a fight, keep those legs moving and do the 'bob-and-weave' thing, ducking and rolling, keeping your fists in front of your face.  That way you won't be focusing strictly on your upper body, but overall fitness, especially your 'core'.  See how long you can go, then go longer...\n\nFor strictly cardio, you can't go wrong with an eliptical trainer.
494142
Have a high carbo meal 2.5 hours b4 the game... on the day of the match, do not train... juz rest as much as u can... regarding sex b4 game... im not too sure bout tat but i suggest tat u rest throughly... have it after the game instead... hope tat helps!!!
595950
48 hours? I don't know about that.\nIt really depends on what level of training you are at.\n\nIf you just started you probably aren't using very heavy weights.  Just go with the flow and have fun with it.\n\nBut your chest will get harder, and you be like big man roar.
267952
I APPRECIATE, THAT YOU BENCH PRESS  A LOT, MAY BE STRONG ENOUGH FOR YOU, AND SEARCHING FOR SITES. ARE YOU INTERESTED TO GIVE A FIGHT. AT THE SAME TIME YOU ARE  THROWING A CHALLENGE WHILE SEEKING AN ANSWER.YOUR PRIOR-TIES ARE MISPLACED FIRST LEARN AND THEN THROW A CHALLENGE, THAT IS THE WAY.
491535
dude...go get it.  its one of the best products i have ever used.  Started working out 6 months ago without it, i gained 20 pounds in strength.  Used NO EXPLODE for 1 month and gained 60 pounds in strength (BENCHING)  \n\nYou can go for hours.  if your opponent is not on it you will kick his ass everytime.
59397
You need to talk to a personal trainer about your routine. There are terms we use called microcycles, macrocycles and periodization which are short-term and long-term variations in programs that work together to keep your fitness moving forward. Each week's change in exercise focus gives the body a new stress to adapt to while providing a chance for the body to recover from the previous stress.\n\nHere's a sample:\nhttp://www.exrx.net/WeightTraining/Periodization.html\n\nJust because you don't feel delayed muscle soreness that doesn't mean you're not having an effective workout. That's a misconception.  Your muscles become conditioned to respond to a specific stimulus and they adapt through various physiological processes.  Muscle soreness is simply one way your body is adapting to change in stimulus.  Studies theorize that changes in pH, microtears in the muscle and byproducts are primarily responsible for muscle soreness, but even though muscle soreness disappears after a few months to years of training, muscles continue to grow and adapt despite repetitive muscle soreness.  Just as an example, individuals who use anabloic steroids and agents rarely experience muscle soreness yet achieve incredible muscle growth.\n\nIt's too lengthy to explain further for the purposes of this forum, but the concept of cycles and periodization are readily available in several text books that focus on strength conditioning. \n\nHere's a great article:\nhttp://www.unm.edu/~lkravitz/Article%20folder/periodization.html
202038
MY TRANSLATION IS...\n\n"It's nice to hear that you're going back to the gym. Of course, you have to go back to square one because it has been a long time since you last lifted weights. It won't take you long because you've already tried it out before. I would recommend that you start with bench presses with 20/20lbs, a total of 40, in the first set. Do sets of 12 to warm you up. Add more only when the weights already seem light to you. \n\nIt's okay that you have a high protein diet. Should you feel lazy, you won't grow fat. You're correct, it's still the best option that one works out.\n\nYes, I always take care of myself. Even if myspace is desactivated, we're still friends until the end. \n\nHey, one question: when's your birthday? I'd want to know so you could treat me (joke only, hehehe). I would want to meet you in person and to know more about you.\n\nAnyway, take care. Bye! I love you too. \n\nPART 1 WAS: It's good to know that you now feel fine. You know, I would now go back to the gym. I'm so excited since I have been lifting weights since college. I used to lift until 120 kilos from the bench. Now, I'm not sure. Maybe with 40 kilos, I'd be happy. \n\nI missed being toned up. I am now super flabby. I follow a high protein diet but it's still different when I was working out, right? Yes, the weather is at its foulest right now. It would rain, then all of the sudden, the sun would come out. It's unnerving.  Hey, take care always! Remember, even without myspace, we're still friend until the end. Take care always Jon... Love ya"
195930
I'd like to see any guy really do 500 push-ups in a row.\nand for you, lady, I read your other questions, such as they are, if you want bigger breasts, eat a friggen cheeseburger now & then.\n\np.s. this person and "abcrunchergirl" are one & the same. I guess she needs the attention for 2 people on here, as one just isn't enough for her.
340931
you shouldn't be on the same workout plan for over six weeks, for starters. you need to periodize your routine, change it up at least every 4 weeks. that will not only keep it more interesting, but it will also force your muscles to grow more, because if you're doing the same thing for 6 weeks at a time, your muscles have long since adapted & are not being challenged, and therefore are not growing. if you're trying to gain weight, have you tried a lean bulking diet? if not let me know & I will be more than happy to send you one that I've put people on & they've had great success (I've never done it simply because I've never tried to bulk, being a female, I just don't want to do that personally). Also, what kind of routine do you normally do???
553808
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in Major League Baseball, the National Hockey League, the National Downhill Ski Team as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\n\nPs>>if you require more info please contact me at  dcprice1@shaw.ca
489356
Harry-\n\nI work with a world champion bench press record holder at my health club and his tips are simple.  \n\nMake sure you are increasing the strength in your back to support your chest.  This may sound weird but it will give you added support.  Second  don't just bench using the bar.  You need to incorporate dumbells as well in order to work on your stabilazation and building your strength.  \n\nRemember that bench is not really an arm exercise, it is chest so also focus on military press, and decline bench as well.\n\nLastly you need to build a strong core in order to really max this out.  If you don't have a strong core you will never reach your peak strength.  \n\nKeep training and push yourself (also get a workout partner they do wonders for you).  Good luck
161203
That really depends on your goals.  What are you trying to accomplish in your training sessions?  What energy system is your focus?  The answers to these questions will dramatically change the rest period in between sets.  For example, if your going for power and less than 5-6 reps, then you need to rest a minimum of 3-5 minutes to replenish the phosphagen system.  If your going for strength and you're at around the 6-10 rep range, then you'll need about 1-2 minutes to replenish glycogen-lacic acid.  If your going for endurance, then your talking about no more than 30s.  \n\nSo your goals for each of your training sessions and the loads you are lifting will definitely dictate your rest periods.  Take too long or too little a rest period, and you may miss the window to properly stimulate the muscle for that set.