Eccentric Training: Negative Overloading for Hypertrophy

I remember doing concentration curls back in the early days of my training.  I was in the high school gym and an older teammate on the football team gave me a tip.  He advised me to slowly lower the weight over a count of a few seconds.  This was my first time to hear about “negatives.”

Mike Mentzer

Mike Mentzer

I’ve learned more about this kind of training over the years. Mike Mentzer believed in emphasizing the eccentric/negative part of the repetition.  He advocated doing a few slow negative reps at the end of an all-out intense set.  Ben Pakulski also utilizes this technique in his training videos.

One advantage of this method is maximizing time under tension–the amount of time the muscle is under the stimulus of a given weight.

Overloading the negative repetition is another variation of this technique.  Here’s the idea: you can resist more weight than you can actually lift.  Let’s say you can bench press 275 lb.  Chances are you could slowly lower more than that–probably well over 300 lb.  By doing so you would be putting 300+ lb of tension on your muscles, even if you can’t lift that amount of weight.

At least one study suggests this way of training is effective.  Forty male subjects were divided into five groups and trained using the leg press for 3x a week.  They all used the same percentage of their one-rep max during the concentric (lifting) part of the repetitions.  But each group used a different % of their one-rep max for the eccentric (negative part of the lift): 0, 33, 66, 100, or 138%.  Strength gains were the same in those using the 100% and 138% load for their eccentric training.  But only the trainees who overloaded the negative repetitions (the 138% group) gained mass in their legs (they were also the only trainees to increase bone mineral density).1

One if the biggest challenges with this kind of training is the need for a spotter on certain lifts.  But there is a pretty simple solution that can be applied to many exercises: lifting the weight with two arms/legs, then lowering it with one.  This works very well on the leg press, for example.

We shouldn’t go crazy over one study or think of this technique as a “magic bullet.”  But it seems like it is worth a try if you are trying to break plateaus in your size gains.

Reference:

1.Eur J Appl Physiol. 2014 Jul 22. Early-phase musculoskeletal adaptations to different levels of eccentric resistance after 8 weeks of lower body training.

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The Venus Factor Review

I’ve been give the opportunity to read and review The Venus Factor, an exercise and nutrition programvenus-goddess-of-love that’s been around for some time. This program (formerly called the Venus Index) is named after a goddess, but there is a scientific rationale behind the name. I’ll explain:

There’s a particular formula to having a good body. Scientists have discovered, for example, that men tend to prefer women with a waist-to-hip ration of 0.7. This varies a little according to the cultural context (from 0.6 to 0.8), but it is a fairly consistent preference when studies and surveys are done. Women seeking to transform their bodies may want to get as close to these measurements/ratios as possible. Beauty, of course, is subjective. But sometimes numbers can give us concrete goals to shoot for.

Now I’ll summarize some of the components you get if you decide to invest in The Venus Factor. Please keep in mind these are all files you would download (e-book files, etc.)—they are not “hard copies.”

1. Diet and Weigh Loss Manual: This e-book is a basic plan for losing body fat and changing your physique. Once you read it you will understand what the authors had in mind when they created this program. You’ll also see what is necessary to make this system work for you.

I’d highly advise you to thoroughly read the diet/nutrition section of this manual. Some trainees (male and female) but a lot of effort into their training but don’t give much thought to their nutrition plan. You’ll never reach your fat loss goals without changing your diet.

2. 12-week Workout System: These workouts are designed specifically with female TheVenusFactorWorkoutReviewtrainees in mind. I think you’ll be impressed with the way the exercises are explained, and the video library is a nice touch. You can see exactly how each movement should be done.

You’ll be working out with weights (or maybe just using your own body weight) as one of the primary exercise strategies. Don’t be concerned with getting a masculine or muscular physique—this kind of thing just doesn’t happen with women who train naturally (without steroids). Nothing will transform your body as rapidly as resistance training will, so follow the program as it is designed.

3. The Venus Factor Virtual Nutritionist: This is a piece of software (application to be more precise) that will help you customize your diet plan. You’ll see how much protein and how many calories you should be eating every day (according to your current measurements). Remember—the diet plan is a crucial component of this program so don’t ignore it.

4. The Venus Community: This members-only forum is a place where you can talk with other members: a place to post questions, get advice, and also share what you are learning on your fitness journey. Only Venus Factor members are a part of this forum, so you don’t have to worry about being embarrassed to ask questions.

5. The Venus Index Podcast: These are interviews you can download to hear how others have made positive changes in their bodies (and lives). This would be something great to listen to on your iPod when you need some extra motivation.

Additional Products (“Upsells”):

Everything I’ve described so far comes with the basic program. But there are some additional e-books you can order if you choose to. To be clear, you do not have to buy these. But I think they would be worthwhile if you want to add to your fitness library.

Cookbook: some recipes for losing body fat.

The Venus Factor Final Phase: the most advanced level of the program, designed to do after you have completed everything in the basic phases.

Meal Plans: specific plans that help you follow your diet.

REVIEW:

Women typically join a gym or start exercising because they want to lose weight and “tone up” (get leaner and firmer). The Venus Factor was created with both of these goals in mind. The nutritional plans will teach you what to eat in order to lose fat and keep (or build) your lean tissue (remember—you don’t want to lose muscle). I think most female trainees would also find the exercise plans to be effective.

I also like the efficiency of this program. In other words, the Venus Factor is a program you could do even if you have a busy schedule and don’t want to spend 24/7 in the gym.

I also appreciate the fact that the author doesn’t promote bogus “fat burner” supplements. Most of the diet pills I see being advertised are a complete waste of money (there are one or two effective products I’ve mentioned here on my blog, but those are the exceptions).

To summarize, I believe the Venus Factor is a reasonably priced program for losing fat and transforming your body. The basic package costs 47$, which is a lot less than you’d pay for a personal trainer. I think this system is a good investment if you want a comprehensive guide to body transformation. Just keep in mind that it will require work and discipline on your part—there are no “magic bullets.”

Please CLICK HERE if you are interested in learning more or ordering this program. I’d appreciate you using MY LINKS if this review has helped you.

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Rapid Fat Loss Handbook Review (Lyle McDonald)

The Rapid Fat Loss Handbook: a Scientific Approach to Crash Dieting Review

I have been following the career of Lyle McDonald for almost twenty years.  His writing is some of the best (if not the best) stuff you can find on the subject of fat loss and body transformation.  Lyle’s take on rapid fat loss is a great addition to the body of work he has produced.   Here’s my review:

In an ideal world, we’d all be willing to slowly but surely lose weight. But we are not in an ideal world, and “crash dieting” can have its place. There are several reasons one may want to lose weight fast:

*Limited time until an important event, such as a bodybuilding contest, athletic competition, high school reunion, wedding, etc.  When you are up against a proverbial wall you may not be willing to do a more “balanced” approach to diet and fat loss.

*There’s a psychological advantage to seeing the numbers on the scale going down quickly–sometimes we are more likely to stay on the diet when we know it is extremely effective.

*Dieting isn’t fun, so some of us (yours truly included) would rather just do a “hard” diet and get it over with.

The Rapid Fat Loss Handbook was designed to help to help people do a “crash diet” safely and effectively. He answers some of the following questions:

What type of diet will help me lose fat while keeping most (or all) of my muscle mass? Remember—muscle loss is not what you want.

How can I use breaks/cheats to maximize the diet’s effectiveness?

How many calories should I eat for maximum fat loss?

How much exercise should I do while on this kind of diet? His answer may surprise you (hint: more is not always better).

How can I keep the fat off once I go back to a maintenance phase?

What supplements can help ensure I get the essential nutrients while crash dieting?

Lyle’s writing is thorough, but not overly technical. I also appreciate his understanding of the psychological aspects of dieting—something other authors overlook. Last but not least, the book has just enough humor to make you laugh every once in a while—a nice touch.

Now let me share who I think this diet/book is best suited for:  rapidfatlossreview

*People who are extremely focused on losing fat to the exclusion of all other goals.  This is not a muscle-building program or lifestyle program–it is a crash diet.

*Those who are willing to stick to an extremely strict diet for the purpose of maximizing results.  This is not going to be an easy diet–your food choices will be severely limited.

*People who desire to “kick-start” their weight loss for a few weeks before switching to a more moderate program.  This may be a good strategy for men and women who want to start their body transformation with serious momentum.

*Athletes/competitors who need to quickly drop weight while preserving as much lean mass (muscle) as possible.

UPDATE:

You get additional products with your order:

1. Extreme Fat Loss Special Report: this booklet shows you how to drop 5-6 pounds of fat in only 4 days.

2. Guide to Flexible Dieting:  This book will show you how to keep off the weight you lost during your crash diet.  I think you’ll find this to be an extremely helpful guide.

3. Home Exercise Handbook:  This book will show you how to exercise/train at home–perfect for those who are not ready (or able to join a gym).

This is a great deal for 47 bucks–both a short-term and long-term plan for those who want to lose weight and keep it off.   Just CLICK HERE to order or to learn more.

 

You can also check out my other recommended programs if you think something else would better suit your needs.

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MI40X Review (Mass Intentions Extreme 2.0): CEP Exposed (see coupon code for 33% off)

MI40X Review (Mass Intentions Extreme 2.0): a look at Ben Pakulski’s program featuring the cell expansion protocol (CEP).

The newly upgraded version of Mass Intentions came out last month.  I’ve had the opportunity to look over this program and I’ll share my review with you.  I’ll start with a general overview of what you get if you decide to order this training program:

The Rapid Action Start Plan:

You’ll go to a members page immediately after ordering this program.  It takes a little trial-and-error to navigate it, but it’s not hard to figure out.  This page starts with an introductory video by Ben in which he explains how to get the most out of this program.  I would recommend you watch this intro video in it’s entirety and not try to skip directly to the training.

The Training Phases Summarized

Primer phase: this regimen last for three weeks and it is designed to help your body prepare for the intense workouts to come.

Phase 1-2–high volume: As the name implies, you’ll be doing a lot of sets/reps during these phases.  Each body part will be trained twice a week (one workout will be higher weight and the other higher reps).

Phase 3–power/hypertrophy: you will be training with heavier weights during this part of the program.

Phase 4–strength training: workouts for increasing your capacity as far as your one-rep max goes.

Phase 5 –dealoading: this is an “easy” phase which will allow both your central nervous system and your muscles to rest–preparing for the next phase.

Phase 6–overreaching:  you’ll go through an intense time of training right after you deload.

Phase 7–hyper recovery phase:  This time is not so intense on training and is designed (as the name implies) to help you maximize recovery.

You can download pdf files (workout sheets) to guide you through each of these before-mentioned phases.

The whole program will last for 18 weeks if you do it as prescribed (which is what I recommend).

You also have the option of selecting your level of training experience (beginner, intermediate, or advanced).   This means you could repeat the program through progressively difficult levels and maximize your purchase.

 Cell Expansion Protocol (C.E.P.)

One of the central concepts to MI40X is Cell Expansion Protocol (C.E.P.).   MI40x has ten downloadable videos explaining this in detail (Ben discusses this with a Ph.D.).  But I’ll explain the basic idea:

One of the keys to muscle size/growth is the muscle cell’s unique ability to contain/acquire more than one nucleus.  Muscle cells basically “borrow” nuclei from satellite cells when exposed to certain stimuli (like lifting weights).  This transfer of nuclei is a key component of building muscle.  Mass Intentions Extreme 2.0 shows you some specific techniques to make your training even more likely to cause this cellular process to occur.

The Videos

MI40X includes a complete video library, organized according to body part training.  I was really impressed with the quality of the videos.  A few years back most programs only had low-res, small videos.  This is (thankfully) no longer true: the videos I’ve downloaded have really good resolution, even in full screen mode.  Just keep in mind they are big files and may take a little while to download (depending on your internet connection speed).

Here’s a screenshot of the chest workout:

MI40XReviewChestTraining300I think you’ll find the video content to be the highlight of this program–watching the videos is as close as most of us can get to hiring Ben as a personal trainer.

Nutrition Guide

One of the most overlooked aspects of building muscle (and fat loss) is diet.  Be sure to follow the MI40x nutrition guides so you’ll have the right fuel for your training and recovery.  The more meticulous you are with your meal planning, the better your results will be.

Supplement Guide

I’ll give you a word of caution here: I’d recommend you just stick with very basic supplements (whey protein, creatine monohydrate, etc.) of brands that you trust.  I’m sure Ben’s recommended brands are fine, but don’t stress over supplement brand/budget.  Stick to the basic supplements and focus more on training/nutrition.

Additional Programs:

What I have just reviewed is the basic MI40X package.  You will have the option of buying additional products/programs.  You don’t have to order them to get what I’ve described above.   But they would be worthwhile if you find some of them meet your needs.

Review:

I think MI40x is a worthwhile investment for certain types of trainees.  Here a few that come to mind:

1.  Intermediate or advanced trainees looking to break through plateaus in building size and strength.

2.  Trainees who have hypertrophy (size and strength) as their main goal.

3.  Those who are willing to invest time and effort to finish 18 weeks of carefully planned training and nutrition.

If this describes you then I think MI40X would be a good investment for you.  It is not the cheapest program out there, but I think you’ll be satisfied with the amount of content you get for the money.  This program lasts 18 weeks, so 11 dollars/week isn’t a bad deal for something that will help you reach your goal.  Just CLICK HERE if you’d like to learn more about this program.  Please use MY LINKS if this review has helped you.

UPDATE: SPECIAL DISCOUNT (while offer lasts)

You can get a 33% discount when you order MI40X from my website (while the offer lasts).  Just CLICK HERE and use the following code in the coupon section of the ordering page: RVUUEPY

The coupon entry looks like this:

MI40XReviewCoupon

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Sugar and Testosterone

SugarI’m sure you know too much sugar is bad for you.  But it seems every day I learn something new about the negative effects of eating (or drinking) too much of it.  We know, for example, that sugar and refined carbohydrates causes inflammation, and I’m convinced this (inflammation) is the main culprit in cardiovascular disease (even more so than cholesterol).

Here’s something you may not know–sugar can temporarily suppress testosterone.  I can point to at least one study that confirmed this:

Researchers were interested in knowing whether or not men tested for hypogonadism (low testosterone) should be tested in a fasted state.  74 men were given 75 grams of glucose (the standard dose for a glucose tolerance test).  Their hormone levels were monitored at 30 minute increments after taking the sugar.  They found that testosterone levels were suppressed by as much as 25% and remained so at the two-hour mark (120 minutes).  All subjects experienced this suppression, regardless of whether or not they had other health issues related to glucose tolerance (diabetes, etc.). Some subjects had normal testosterone levels, yet the suppression caused enough drop to (temporarily) put them in the same range as men who suffer from hypogonasism.1

We do have to keep a few things in mind here: the drop in testosterone was transient, this is only one study, and insulin is an anabolic hormone in its own right.

But I didn’t realize just how drastically one insulin spike can affect other hormone levels.  Drinking sweet drinks all day could negatively affect your testosterone levels (in addition to the other health issues).  A 20-ounce soda on an empty stomach would pretty much duplicate the conditions of this study (a bottle would have 65 grams of sugar).

This is another reason I like the Renegade Diet style of eating.  It seems limiting your intake of carbohydrates/sugar throughout the day is a reasonable strategy for optimizing your testosterone levels.

Reference:

1.Clin Endocrinol (Oxf). 2013 Feb;78(2):291-6. doi: 10.1111/j.1365-2265.2012.04486.x.
Abrupt decrease in serum testosterone levels after an oral glucose load in men: implications for screening for hypogonadism.

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Diet Soda Weight Gain

Does diet soda cause weight gain?  I’ve been meaning to write about this for some dietcoketime.

Let me start by saying this: I have a diet soft drink every once in a while.  According to conspiracy theorists I should be dead soon (or at least have grown an extra appendage or two), but I feel just fine.  Yes, I’ve always been a little skeptical about the alarmist articles floating around the internet regarding the dangers of artificial sweeteners.

Now let’s consider something else: we know that sweet drinks (like regular sodas) are a major factor in obesity.  One of the first things I tell people who want to lose weight is to eliminate all liquid calories (except milk).

But diet sodas have also been demonized, and I’ve run across articles claiming they cause weight gain (and other random health problems).  Most of these drinks have zero calories, so there are only a couple of scenarios I can imagine that would cause diet soda to be associated with weight gain:

The first possibility is that artificial sweeteners cause some kind of insulin response. But I’ve yet to find any convincing evidence that any artificial sweetener affects insulin (sorry–don’t feel like citing and analyzing every study I’ve read on this).  Unless I see some new definitive research I’m comfortable saying diet sodas have little to no hormonal impact as far as fat loss goes.

The second possibility is that drinking diet soda is connected with weight gain in some indirect way.  Remember: correlation is not the same thing as causation.   Consider this: what if those who drink large amounts of diet soda simply haven’t “trained” themselves to lower their intake of sweet drinks/food?  This scenario (or something like it) would easily explain why some researchers find a connection between drinking diet soda and weight gain.

A recent study done by Dr. Jim Hill has caught my attention (Dr Hill is a physician at the University of Colorado’s Anschutz Health and Wellness Center).  It was funded by the beverage industry, but it seems to be pretty well-designed.  300 subjects were divided into two groups.  One group was told to drink only water and completely avoid all soda consumption.   The other was allowed to drink diet sodas.  The subjects were followed for 12 weeks.  The “water-only” group lost an average of 9 pounds, while the diet soda drinkers lost an average of 13 pounds.

What’s the lesson here?  Something I’ve written about several times: compliance. Water is certainly a better choice than any kind of soda (diet or regular).  But those who were allowed to use artificially sweetened drinks simply had an easier time complying with their diet–this helped them be more successful in their efforts to lose weight (much like those who eat carbs at night).

The bottom line: I don’t see anything wrong with using diet sodas if they help you avoid liquid calories and stay within your daily caloric limit.  I would encourage moderation, of course, but that goes for about anything you consume.

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The Man Diet Review Chad Howse

The Man Diet

The Man Diet

I’ve had a chance to review The Man Diet by Chad Howse. I’m always interested in
learning new ways to boost testosterone naturally, so I enjoyed reading through his suggestions.  Let me start with a summary of what you get if you decide to order these books.

The Man Diet (main manual/e-book):  This is Chad Howse’s introduction and explanation of the diet.  He explains why it is so important to maximize your testosterone and shares how you should eat if that is your goal.  He also includes other lifestyle methods you can do to help boost your levels of the manly hormone.

The Man Diet Meal Log:  This is a simple way to keep records of the types of foods you are eating to ensure you are on track.

The Man Diet Cheater’s Guide: Howse explains how you can use strategic “cheating” (eating the foods you love) while staying on track with your overall fat loss goals.

QuickStart Guide: This is the summarized version of the program–you can use this to get started immediately while you study the details later.

Supplement Guide: As the title implies, this is the author’s suggestions for supplements to maximize your testosterone.

You also get unlimited updates if you choose to order this program.

Optional Products:  You’ll have the option of buying additional products if you decide to order this program.  You do not have to order them but you can if you choose to.

#1 Man Workout: This is a well-designed training program to help you build strength/muscle and lose fat (which will help with testosterone levels).  You may not need this one if you are an experienced trainee who knows how to work out.  But it would help guys who are out of shape and need a program to get started training again.

#2 Epic Sex Drive: These e-books have tips specifically designed for increasing libido.  I especially appreciate the fact that the author recommends against viewing sexually explicit material.  I believe porn does a lot of harm and can cause erectile dysfunction (visit yourbrainonporn.com for more details).

#3 Cookbook:  This e-book has recipes that are consistent with the dietary recommendations the author makes in the program.

Evaluation:

I was familiar with many of the recommendations made in this book.   There are a lot of similarities between The Man Diet and The Renegade Diet, which is a good thing (it means both authors know their stuff).   But I did pick up a few new strategies that I haven’t heard before, especially in regards to the timing of specific supplements/nutrients.

There are a couple of disagreements I have with the author in regards to his supplement advice.  He recommends specific brands of supplements.  I’m sure the brands he promotes are fine, but I’d recommend you shop around for better deals.  Vitamin D3, for example, is available at any drug store.  He also recommends tribulus in one of the books, which I don’t completely understand–a recent study has confirmed that it does not boost testosterone.1  I wish he had recommended maca powder instead (it won’t boost testosterone, but there’s some evidence maca is good for libido).  He could have also included the Citrulline-Arginine combination for sexual potency.

Conclusion:  Overall The Man Diet has a lot of good tips for boosting your T levels.  I think the author has listed about everything you can do short of testosterone replacement therapy.  I think this would be especially helpful for older guys who are looking to implement every possible strategy towards this goal.  It’s also a good value (the going prices is about 20 bucks at the time of this post).  Just click here if you’d like to order this program or learn more about it.

Note:  This review/product is not intended to replace medical advice.  Low testosterone cannot always be resolved through diet/exercise and can be medically dangerous (it can increase your risk of cardiovascular disease, etc).  Be sure to talk with your doctor about this.

Reference:

1. Actas Urol Esp. 2014 May;38(4):244-248. doi: 10.1016/j.acuro.2013.09.014. Epub 2014 Mar 14. Tribulus terrestris versus placebo in the treatment of erectile dysfunction: A prospective, randomized, double blind study.

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Advanced Giant Set for Abdominal Muscles

I was going through some old papers today and I ran across this advanced giant set for abs.  I printed it out from some website back in the 90′s (not sure if the before-mentioned website even exists anymore).

Here it is:

Hanging Leg Raises

Hanging Leg Raises

Hanging leg raises–15 reps, 2 second intervals

Hanging bent-knee raises–5 reps, 1 second intervals

Lying 6″ leg raises–30 reps, 1 second intervals

Rest for 15 seconds, then

Lying 6″ leg raises–20 reps, 1 second intervals

Reverse crunches–20 reps, 1 second intervals

1/4 twisting sit-ups–35 reps, 2 second intervals

Rest for 10 seconds, then

1/4 sit-ups–35 reps, 2 second intervals

Crunches–20 reps, 0.5 second intervals

Unless specified, no rest between sets.  Make sure to breath out during the contracting phase of the motion.

What I like about this is you progress from difficult to easier movements as your abs get fatigued.

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Muscle Explosion 2.0 Review

Nick Nilsson has updated Muscle Explosion, a program I reviewed a while back (you can muscle-explosion-20check out my original review if you are interested). This program is based on the same principles as the original but he has tweaked it to make it even more effective.  What’s new with the version 2.0?  I’ll explain.

1. A day of fasting.

One of the strategies in Muscle explosion is to get your muscle glycogen levels low through certain dietary strategies.  In the this revised version you’ll have the option of fasting for 24 hours (kind of like what is proposed in Eat Stop Eat).   The idea is to prime your body/muscles to “bounce back” once you refill them why glycogen (by eating carbohydrates again).

2. Reverse Carb Tapering

You will be advised to try eating most of your carbs at dinner (your last meal) during the third and fourth week of the program.  The idea is to minimize fat or even promote fat loss (similar concept as the Renegade Diet).  Nilsson calls this “reverse carb tapering,” and it is explained in more detail in the program.

3. Supplements

Some new supplement brand recommendations have been added.  But I would recommend you just stick to reputable brands and take a minimalist approach to supplements (protein, creatine, fish oil, and a multivitamin).

4. Fat Loss Circuit Training

Nilsson has tweaked the fat loss aspect of the training.  You’ll be doing movements that involve the whole body instead of bodypart split training.  You should find this workout more interesting (and challenging) than what was in the original version.

5. Lactic Acid Training

The original Muscle Explosion utilized partial training methods (stretched and contracted positions) in the lactic acid training phase.  But the new version uses more conventional methods for this–high repetitions and rest-pause training.  You’ll find this to be a simpler way to get the lactic acid going.

6. Positions of Flexion 1 and 1/4 Rep Training

Nilsson found has replaced stretch-pause training with this method.  This is better to maximize the tension on the muscle you are trying to train.  It also allows for a better stretch and contraction.

7. Weak Point Training

The new program has a day dedicated to target the weak points of major lifts.  You will do a lot of volume on weak points without frying your central nervous system.  The result should be stronger overall lifts.

8. Single-Rep Cluster Training

The original Muscle Explosion was more for hypertrophy and didn’t really include strength training.  You’ll be dedicating a full day to strength in the the new program through a method called single-rep cluster training.

Review:

I think Nilsson has taken a great program and made it even better with Muscle Explosion 2.0.  This would be good for intermediate to advanced trainees who are looking to break through plateaus in building strength and size.  Please click here if you’d like to order this program or learn more.

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