“I’m confused because people always say to confuse your muscles but how
do I do that? Could I do the Build and Burn Workout every other day for
two months and still build muscle?”

These are great questions Andrew, I’m happy to help you out.

Muscle confusion is a popular buzz word in the fitness world.  The theory is that if you do the same workout everyday, your body will get used to the same movements and intensity levels and thus plateau.  By periodically changing your workouts your body is forced to adapt to new stresors thus avoiding these plateaus.

Periodization

A more scientific approach to muscle confusion is periodization.  Periodization is a systemic approach to training program design that uses the General Adaptation Syndrome and Principle of Specificity to vary the amount and type of stress placed on the body to produce adaptation.  In laymens terms, you have to periodically change the amount and type of work you do in a workout in order to produce desired changes in your body.

You can “confuse” your muscles by changing your workouts based on the type of results you’s like to see.  If you want to increase your strength, lift 85% of your one rep max for up to six reps of slow/controlled movements.  If your goal is to be more powerful, aim for up to 10 reps of explosive movements using up to 45% of your one rep max. You can achieve hypertrophy (muscle building) by performing 12-15 reps with a weight that is 70% of your one rep max.

Should you do the build and burn workout every other day for two months?

In short, no.  In two months your body will have adapted to the workout and stop producing results.  You should do the build and burn workout for at most one month.  You will build muscle if you keep your rep range between 12-15 reps for each exercise. The cardio intervals mixed into this workout will boost your metabolism and help you to burn bodyfat.

Thanks again Andrew and keep me posted on your progress!

If you have a question for me feel free to contact me.  I appreciate feedback as well so lets start the conversation below in the comments section.

The body’s core is the most powerful region within the body. It is comprised of several muscle groups including the abdominals, the hip flexors/extensors, and the back extensors. Ideal core strength serves to stabilize the spine so that maximum power may be transferred through all those pushing (e.g., bench press) and pulling movements (e.g., pull-ups) used to tone and build muscle (e.g., bench press, pull-ups, etc.). When you focus exclusively on the abdominals via isolation exercises such as crunches, you compromise your core’s true strength and maximum performance potential…which doesn’t make it any easier to be buff as summer rounds the corner.

So – what exercises should be done to develop maximal core strength? Two great exercises are the chop and lift. These are great core exercises because they target basic movement patterns that rely on the synergy created by the collaborative efforts of the abdominals, back extensors, and the hips. They also involve upper body muscle groups that may be targeted to a greater degree with slight modifications. The chop and lift are best done using a high-low cable machine or the functional trainer, both of which are standard pieces of equipment within commercial gyms. As an alternative, elastic tubing may be used when anchored to a stable base (e.g., power cage).

The chop & lift may be executed in a variety of lower-body positions for progression purposes. Progressing in this fashion serves to identify any imbalances or weaknesses that may otherwise go unnoticed in typical isolation exercises for the abdominals. The progression from beginner to advanced follows: tall-kneeling (i.e., both knees grounded), half-kneeling (i.e., one knee grounded), squat stance (i.e., standing with both feet in the same plane), and scissors stance (i.e., standing in lunge position). Progressing the chop and lift from the kneeling to standing position serves to assess/develop core strength at the hips without interference or compensation from the legs. In the quad-dominant individual, powerful legs will compensate for hip weakness thereby undermining optimal core strength. Similarly, the progression from symmetrical to asymmetrical stance (tall-kneeling to half-kneeling, etc.) serves to highlight strength/imbalances between either sides of the body.

After identifying and diminishing any strength imbalances, the chop and lift can be used to develop strength and endurance within the core via increased resistance and repetitions This will provide you a great foundation to muscle through the typical strength-training exercises (e.g., dead lift, bench press, etc.) that bestow the toned physique and impressive legs you most likely seek to achieve. For a detailed explanation of how to integrate the chop & lift into your exercise program, please reference Gray Cook’s Athletic Body in Balance or simply search “chop & lift” on www.youtube.com for video examples.

Cook, G. (2003). Athletic Body in Balance. Champaign, IL: Human Kinetics.

Previous studies have proven milk proteins to be superior to both soy proteins and carbohydrates on promoting lean body mass^{1, 2, 3}. In one such study among male weightlifters, those that consumed fat-free milk after their weight-training sessions realized greater improvements in muscle size and lean-body mass than those that consumed calorie-equivalent soy or carbohydrate-based drinks. The weight-lifters consumed approximately 17 oz. of fat-free milk at two time points after their training sessions – the first immediately after and the second one-hour later. They completed five strength-training sessions per week (i.e., split-routine) over the course of 12 weeks¹. The same results have been found among women³.  The women involved in this study followed the same study protocol described above with respect to both the strength-training program and protein intake. Similarly, the women that consumed fat-free milk post training improved lean-body mass and strength levels to a greater degree than those consuming a carbohydrate-based alternative.

Milk is a great choice to consider for meeting your body’s protein needs after your strength-training sessions. It may require additional planning before your workouts, but will pay off as the inevitable bathing suit season approaches. But before running out to stock up on fat-free milk, remember that the quality of your training cannot be understated. If you neglect to apply the appropriate intensity during your sessions, no amount of fat-free milk or alternative protein source will make any significant difference in your lean-body mass. Apply the appropriate training stimulus and follow it up with the necessary protein intake to build muscle and become lean. Milk is a great source for that much needed protein…it’s a great way to do your body some good after your workout.

Note –

For the lactose-intolerant individuals: Although the studies mentioned above involved unaltered fat-free dairy sources, I imagine the same results would be found for lactose-free dairy products. Lactose is a carbohydrate and its removal from the related dairy product does not compromise protein content or quality.

1. Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A.., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American Journal of Clinical Nutrition, 86, 373-81.
2. Wilkinson, S. B., Tarnopolsky, M. A., MacDonald, M. J., MacDonald, J. R., Armstrong, D., & Phillips, S. M. (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. The American Journal of Clinical Nutrition, 85, 1031-40.
3. Josse, A. R., Tang, J. E., Tarnopolsky, M. A., & Phillips, S. M. (2010). Body composition and strength changes in women with milk and resistance exercise. Medicine and Science in Sports and Exercise, 42(6), 1122-1129. doi: 10.1249/MSS.0b013e3181c854f6

The FMS evaluates basic movement abilities. It consists of seven simple tests that require a balance of strength, flexibility, and stability throughout the body. Five of the tests relate to the lower-body while two are specific to the upper-body. Each test receives a score ranging between 0 – 3. Three is the ideal score with lower scores denoting compromised mobility/stability or the use of compensatory movements. Certain tests are conducted with the body in an asymmetrical position (e.g., the in-line lunge) and therefore must be completed twice – once on each side of the body. These particular tests serve to identify asymmetries between sides of the body. Asymmetry size is positively correlated with risk of injury (Paete, Bates, Lunda, Francis, & Bellamy, 2007). The scores of the seven tests are summed and represent an individual’s overall functional movement screen score (Cook et al., 2010). Lower scores are correlated with higher rates of injury (Kiesel, Plisky, & Butler, 2009).

The FMS has been used across a variety of populations including professional athletes, firefighters, the armed services, spinal rehabilitation patients, and fitness enthusiasts (Cook et al., 2010). Ideally, one should have the FMS done prior to beginning a training program. This will help to identify underlying weaknesses or imbalances unique to the individual that should be addressed to prevent injury and maximize training results. The FMS highlights the greatest opportunities for improvement & provides further direction in the way of appropriate corrective exercises. Progress is consistently reassessed against repeat trials of one’s deficient screens until the individual can complete the FMS without asymmetries or compensatory movements. Over time, fitness enthusiasts should periodically repeat the FMS to ensure the maintenance of functional movement patterns. Use of the FMS as a screening tool among personal trainers in commercial gyms continues to gain popularity. Check with your local gym to see if any of the personal training staff is certified in the FMS. You can also check out the following website to locate a certified FMS specialist in your area: http://www.functionalmovement.com/SITE/index.php.

Cook, G., Burton, L., Kiesel, K., Rose, G., & Bryant, M. F. (2010). Movement. Santa Cruz, CA: On Target Publications.

Kiesel, K., Plisky, P., & Butler, R. (2009). Functional movement test scores improve following a standardized off-season intervention program in professional football players. Scandinavian Journal of Medicine & Science in Sports, no. doi: 10.1111/j.1600-0838.2009.01038.x

Peate, W. F., Bates, G., Lunda, K., Francis, S., & Bellamy, K. (2007). Core Strength: A new model for injury prediction and prevention. Journal of Occupational Medicine and Toxicology, 2(3). doi: 10.1186/1745-6673-2-3

You’re probably wondering why I’m posting a picture of myself on the beach in the dead of winter.  Well anyone who know’s me personally will tell you how much I love Summer. Mostly  being able to show off on the beach – hence the picture!  With that in mind, lets look forward to what you can expect from G Muscle Fitness’ Beach Ready Workout Plan. We’re going to work from now until the start of beach season (Memorial Day) to build the most ripped, head turning bodies possible.

In January we’ll start with Nutrition 101 and Core Exercises to get you prepped for the tough months ahead.

February is all about “performance enhancement.” You’ll make this Valentines Day one for your partner to remember by learning how diet and exercise can improve sexual performance.   We’ll look at testosterone boosting foods and exercises that will  increase your stamina.

In March we’ll get serious again.  It’s time to add mass with the Bulking Phase Diet and Muscle Building Workout Plan.

By April You might need some help staying motivated, but don’t worry.  My workout partners and I will show you how we push each other in the gym in the “Strength In Numbers” Workouts. Also look out for new recipes that will help you pack on muscle and are also Healthy For Your Heart.

In May we’re counting down to beach season.  We’re gonna take all that mass we put on and shred it with the “Get Lean” diet and “Maximum Pumps” workouts.  By May 30 you’re definitely going to be ready to hit the beach.

Setting a goal is easy.  The hard part is staying motivated to achieve it.  That’s where I want to help.  GMuscleFitness.com isn’t about me, it’s about   us.  On that note I want to invite you to contact me with your comments, questions and suggestions.  I hope you’ll join me in working hard this winter so we can show it off all summer.  Stay up to date with the workouts and diets by following me on Twitter @GMuscleFitness and joining the Facebook page at facebbook.com/gmusclefitness.