Tag Archives: Jason Ferruggia

Cheat and build muscle

So you’ve read a lot of articles on how to build muscle. But there’s something you just don’t know. There’s something they’re just not telling you. You’ve been lied to.

Everything you have ever read about proper exercise form is wrong. It could be hindering your progress and setting you up for an injury. If you want to build muscle faster and maybe even avoid some injuries along the way, read what I am about to tell you very carefully.

Despite everything you read about the importance of full range of motion, and strict exercise form the reality is that most people. Who are beyond the beginner level, will build muscle faster and more effectively by NOT using text book form. Not using a complete full range of motion on every exercise and by… dare I say it… CHEATING!

Have you thought about picking something up at waist height and lifting it to a shelf at eye height or above? Do you pin your elbows at your side, allowing zero movement in your body, only allowing your forearms to move upward as you hinge at the elbow? That might sound ridiculous? But that’s what you do when your perform a text book barbell curl.

Cheating and using a little momentum is 100% natural to the body. It’s just what you instinctively do when you lift something heavy. What is unnatural is just locking yourself into one rigid position, only allowing movement at one or two joints.

No two people are the same and some have injuries that they have to take into account. For example, I have a bad shoulder that has required surgery in the past. If I do a strict dumbbell curl with a dumbbell I can only use 25’s. Any heavier weight than that causes me a lot of excruciating pain. But if I adjust my body position slightly and lean over at just the right time and slightly swing through the painful portion of the exercise I can use nearly triple the weight without any problems at all.

Before I go off on a tangent, I should explain that everyone reading this who wants to build muscle and hasn’t been training for at least a year or two, should learn text book form first. Unless you know proper form and how to isolate and target the muscle you are training you will never be able to cheat effectively. After many years in the game I can cheat a bent over row with some extra leg drive and hip extension while still targeting my lats and upper back very effectively. A newcomer who tried to emulate my form would only work their biceps and lower backs, and probably get injured in the process. With the amount of weight a strong lifter can use, cheating actually takes stress off the lower back and makes it safer instead of more dangerous.

The same can be said for a barbell curl. When you are using a lot of weight the stress on your lower back with text book form is actually greater than if you used a little body language. However an advanced trainee can cheat and more effectively overload his biceps while sparing his lower back. The beginner, on the other hand would put less stress on his biceps and only work his front delts, traps and lower back. So this would be counterproductive.

You’ve got to put some practice in to make it perfect. After a year loosening up your form and cheating on exercises that safely allow you to do so and you will be pleasantly surprised at much it will aid in your quest to build muscle fast.

Well who said cheaters never win? I hope this article has helped all those who were about to throw in the towel, keep at it.

Jason Ferruggia,
Author, Muscle Gaining Secrets

Muscle Gaining Secrets

Importance of muscle building nutrition

It’s been said many many times that nutrition is responsible for at least 75% of your muscle building effort. I think that is dramatically overstating the obvious, but nutrition is critically important to your muscle building efforts. Without the proper muscle building nutrition you will never build the physique you desire. Below are listed a few easy to follow muscle building nutrition rules that will help you get bigger and leaner. Follow these rules and you will see results, ignore them and you could be in for years of frustration.

• Eat small meals every 2-3 hours. Eating this way helps keeps your body in an anabolic state, and keeps your metabolism running along at high speeds so that you don’t get fat. If you need 3,000 calories per day to build muscle. Then it is much more effective to have five 600 calorie meals, or six five hundred calorie meals than it is to have three larger 1,000 calorie meals. Doing that will lead to fat accumulation and also has you going too long without eating which only leads to muscle loss.

• Build your meals around lean protein. Proteins (Amino acids) are what builds muscle, so every time you sit down to eat should eat certain types of proteins. This should be the primary goal of every meal. Once you have covered that, then you can add starch, vegetables and healthy fats. As the daily protein needs, you should take one gram per kilogram of body weight per day. The only time you need more than that is when you are dieting and carbohydrates are very low.

• Eat vegetables at every meal except breakfast. There are incredibly healthy because they provide lots of nutrients and fiber, they also slow down the absorption of your meals leading to less body fat accumulation.

• Eat organic foods whenever possible. There is so much artificial junk in the food we eat these days that it is really a very wise decision to eat organic as often as you can. This includes meats, fruits, veggies and grains.

• Avoid sugar, artificial sweeteners and saturated fats as much as possible (with the exception of coconut oil). Consumption of saturated fat and sugar is what leads to a wide range of health problems and diseases. Too much saturated fat and sugar also leads to inflammation in the body and can actually aggravate the nagging injuries and lead to further pain. Many people actually feel a reduction in pain in back when they cut saturated fat and sugar diet.

• Some saturated fat in meat is fine from time to time, but you should really try to cut sugar and artificial sweeteners. Although they do not talk much in this country USA, there is much evidence that artificial sweeteners are not the least bit healthy – quite the opposite!.

• Eat most of your carbs at breakfast and immediately before and after your workout. These are the times when your insulin sensitivity is at it’s highest, and when you will use carbs most efficiently with the least risk for body fat gain. Don’t be scared to eat some carbohydrates at this time because most of them will be used for building muscle and will not usually add to body fat accumulation.

• Drink at least a half gallon of water per day preferably bottled water. Doing this keeps you well hydrated which keeps your performance levels high. Even a slight decrease in hydration will cause a drop in performance. About half a gallon is a good start but anything upto a gallon is usually better, especially in the summer.

• Pay close attention to your sodium intake. When I say that I mean in the opposite direction that most people and doctors will think I mean it. I think you must be sure that your sodium intake is adequate. This is especially true for athletes who play in the summer when it’s hot and you sweat a lot. Without adequate sodium intake, your performance suffers greatly. Sodium levels also help maintain adequate strength levels during a diet.

This article was written by Jason Ferruggia who is a world famous fitness expert, well known and admired for his ability to help people build muscle as fast as possible. He is also the head training adviser for Men’s Fitness Magazine, where he also has his own monthly column dedicated to muscle building. To get more muscle building nutrition tips, and to access his training program, check out. Renegade Diet Program.

Jason Ferruggia's Renegade Diet