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|| MUSCLE INFERNO DEFINED
MUSCLE INFERNO DEFINED
FIRE UP YOUR PROGRAM!
FIRE UP YOUR RESULTS!
GENERAL EXERCISE INFORMATION AND TIPS
Fire up your workouts and fire up your results! Muscle Inferno’s goal is turning each of your muscles
into an Inferno, burning up energy/fat/calories to become leaner and stronger. The basis of Muscle Inferno is to
never have a boring, ineffective workout again. We will give you the exercises, the programs and the
knowledge so that you will find a workout that you are able to do, one that you want to do and one that you will
Our programs are efficiently and effectively designed to give you the most out of your workout time. By
performing exercises back-back-back we ensure that you will keep the Inferno blazing. Performing consecutive
exercise sets will allow more exercises and target more body parts in the same amount of time. More muscles
and more exercises means a greater Inferno.
Fitness and wellness should be right now, done the right way for the rest of your life.
- SQUARE 1
Before starting this or any exercise program, consult a physician and receive clearance to perform any
kind of exercise.
- HONEYMOON PHASE
When starting an exercise program, start slowly and get a good feel of how your body will react. There
is no need to push it too hard, too early. It takes two weeks for the body to become neurologically stronger
(utilize the right muscles at the right time), and six-eight weeks to generate more muscle mass. As the muscle
mass increases, the body’s metabolism will also increase, even at rest. For every additional pound of muscle
mass gained, the body will burn 35-40 more calories a day.
- LARGE TO SMALL
Generally, start off with larger muscle movements/groups (ie bench press (chest), squat (legs)) and
progress to smaller muscle movements/groups (ie biceps curl (biceps), leg extension (quads)).
- FIRE IT UP!
Select a resistance that will burn/fatigue the muscle the last 3-5 reps of each set, each exercise. Proper
form is crucial to target the right muscle(s) and to reduce the risk of injury. If the resistance is too light or too heavy, adjust it immediately and finish the reps of that set with proper form.
- YOU’VE GOT TO MOVE IT, MOVE IT!
Muscle soreness peaks 48-72 hours after exercise. Soreness may last for 7-10 days at the most in the
overall muscle. The joints and tendons should not be painful or sore. Light movement and stretching helps to
decrease muscle soreness.
- SPECIFIC TO LIFE, WORK, PLAY
Every workout should be purposeful to life, work or play. Select exercises that will help in everyday life
(work, play, etc). General lifting requires leg, core and upper body strength. Ie picking up a box from the
ground and putting it up on a shelf can be replicated with a consecutive “Deadlift,” “Hammer Curl” and a
“Military Press.” Ie sitting and standing from a seated position can be replicated with a “Squat.” Ie a tennis
forehand can be reproduced with a “Chest Fly,” “Torso Rotation” and a “Rotational Lunge.”
- RIGHT MUSCLE, RIGHT TIME
Make sure that the right muscle is firing at the right time for every rep, every set. You should feel the
targeted muscles working/burning throughout the set, especially toward the end of the set. If there are
pain/problems refer to the instructions and illustrations to ensure the right technique, tempo, muscles, etc. If
pain/problems still persist, lighten the resistance, perform in the asymptomatic range or change the exercise.
- BREAK IT DOWN AND THEN LET IT BUILD TO BECOME STRONGER
The goal of resistance training is to become stronger, enhance wellness and prevent injuries. In order to
become stronger, the muscle must be stressed and broken down. Once broken down, the muscle tissue can build
back up to handle the added stress and resistance. However, if the muscle tissue is broken down too often/too
much/not rested enough, then the muscle tissue will not have a chance to regenerate and grow. Thus, the risk of
injury is increased. Allow 24-72 hours before working out the same muscles.
- LEARN IT, CHALLENGE IT, MASTER IT, CHANGE IT!
Every three to four weeks, learn a new skill and then challenge it. Master the skill and then change it.
The body will adapt and plateau quickly over a four week time. Change up the angle, the apparatus, the tempo,
etc. to make it interesting, fun and effective.
- REFUEL, REST AND REENERGIZE
Eat a little protein and carbs within 30 minutes of completion of exercise. Examples are fuel
replacement drink with peanut butter crackers, fruit with yogurt, etc. The body absorbs this energy and will
prepare for the next workout. Eat a complete meal within two hours to restore the energy needed to rebuild.
Consecutive workouts (two in a row) of differing muscle groups are allowed, but not three consecutive
workouts in a row. Allow 24-72 hours before working out the same muscles.
- CALORIES IN, CALORIES OUT
If you want to lose weight, it’s all about the calories going in and the calories coming out. There is 3500
calories in a pound of fat. If you consume more calories than you are expending, you will gain weight. For
example, if you always eat 2,000 calories a day and burn 2000 calories a day you will maintain your weight. If
you consume 100 extra calories a day of candy, than in 35 days, you will put on a pound (if diet and activity
levels remain the same). Whether you eat 2000 calories from meat or 2000 calories from ice cream, it’s still
2000 calories. Overall, eat better, eat less and workout more.
- DIET, CARDIO, RESISTANCE TRAINING….GENETICS
Some people diet well and train cardiovascularly and never lift weights. Others run marathons and lift
weights but also eat and drink everything in sight. If someone consistently has a good regimen of diet,
cardiovascular exercise and resistance training they will achieve good results. However genetics does play a
role. Some people can eat what they want to, don’t exercise and look great. Others may eat 1200 calories,
perform cardio 5 times a week at 80% of their heart rate and hit the weights 3x a week for an hour and still not
have a flat stomach or shapely hips. Others may have a 1 rep max of 500 pounds on the leg press and still not
have the quad development of someone that doesn’t lift more than 230 pounds on the leg press. It’s not fair, but
it is, what it is.
- YOU’LL ALWAYS GET WHAT YOU GET, IF YOU ALWAYS DO WHAT YOU DO
Don’t expect a chocolate cake if you are using a yellow cake mix. If you don’t like the results that you
are getting, do something different.
- IF YOU WANT IT, GET IT…FIND YOUR MOTIVATION
If weight loss is what you want, figure out exactly what to do and do it. Find out how many miles you
have to run and how many servings of ice cream you can have. If beach muscles are a priority, then find out
which exercises/programs to do and 1,000 ways to cook broccoli and chicken.
If you can’t find it in you to do it, you won’t do it. Find your motivation. Whether it’s throwing a
baseball to your youngest son, fitting into a two piece bathing suit, or living past 45 years of age…..do it.
- NEVER ADAPT/NEVER PLATEAU
The human body is the most marvelous and amazing machine there is. The human body will adapt and
become very efficient at whatever you do. However once you adapt, you may plateau and stop showing results.
Challenge yourself and your body to always improve.
- LIFE HAPPENS….ARE YOU READY?
Life is moving in all directions and at different speeds. Teach your body how to do everything, so if the
time ever arises, you will be prepared and confident in knowing that you can do it. No one knows when they
will fall, when they have to save their child from running into the street, or climb a fence to avoid a dog.
- JACK OF ALL TRADES, MASTER OF NONE - PERFECT
Don’t be one dimensional. A strongman that can bench press 300 pounds but can’t run a mile. A
marathon runner that can run a 5:00 pace but can’t perform a pull up. A golfer with a two handicap but can’t
perform a proper squat. Become good at everything versus a master of one and nothing at the rest.