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Set foot in any traditional gym across the country and you’ll find an endless array of different cardio machines… from treadmills to stationary bikes to stairclimbers to ellipticals.

A well structured cardio program obviously plays an important role in any effective fat burning workout plan… but which cardio machines are best and what criteria should we use to determine which machines to focus on?

It need not be a complicated process, but here are the 2 main factors that I would suggest looking out for when deciding which machines to include in your program…

1) The machine should not require very much skill to use.

In other words, stick to cardio machines that are simplistic and mechanical in nature. Your goal during a cardio session is not to aimlessly slave away for a marathon session lasting an hour or more, but rather to keep the session short, concise and highly intensive.

For this reason, you don’t want to have to divert your focus onto balancing yourself on the machine or maintaining a specific form throughout the workout.

Instead, you should pick a cardio exercise that is basic and straightforward to execute so that the majority of your focus can be placed on generating a high level of intensity.

2) The machine should minimize the risk of injury.

One of your primary goals when it comes to both weight training and cardiovascular exercise is to keep your joints and connective tissues strong and healthy at all times. It doesn’t matter how effective and well structured your training routine is… if you end up with an injury, the entire thing will come to a grinding halt.

For this reason, you should try to stick to machines that produce low impact on your joints and that also don’t aggravate any existing injuries you may have.

Experiment with different machines to see how they feel for you. If any specific machine causes you discomfort, make sure to steer clear of it.

Here are a few of the machines I specifically recommend using based on the above criteria…

Upright Stationary Bike

This machine is extremely straightforward to use and will allow you to place all of your focus on generating a high level of intensity without having to worry about your form.

It is also a very low impact exercise and will keep the stress off of your joints. Stationary bikes are also easily programmable and are ideal when performing interval-style training, which is the kind that I most highly recommend.

Recumbent Bike

This is the same as a stationary bike, only your body is in a seated position. The seated position will take some of the stress off of your lower back, which is a nice advantage for those who have previous lower back problems.

Treadmill

Another great choice when implementing an interval-style of training. Treadmills are a great alternative to running outdoors, because the platforms are designed to produce less impact on the joints. If you want to increase the difficulty you can also raise the platform up on an incline.

Stairclimber

A stairclimber can be used by anyone from beginners to advanced. It is another low impact movement and allows you to keep the majority of your focus on putting forth a hard effort. Make sure to avoid leaning on the handle bars as this will reduce the intensity of the workout.

Hopefully this article has helped you understand which cardio machines are the safest and most effective fat burning solutions to include in your program.

To learn all of the details behind structuring an effective fat burning cardio workout, visit www.HowToBurnFat.com. You’ll discover everything you need to know about training for maximum fat loss, and can also sign up for my free 6-part fat burning email course to learn even more great tips.

About The Author

Once an awkward, out-of-shape “social outcast”, Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: “The Real Deal Body Transformation System”. Learn how to burn fat and lose weight quickly, safely and permanently by visiting: www.HowToBurnFat.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

I receive emails everyday from aspiring lifters all over the world, and one of the most common questions I’m asked is…

“Do I have to join a gym in order to build a strong, muscular body?”

The answer, my friend, is no. With the right equipment and planning you can follow an equally effective bodybuilding program from the comfort of your home without ever having to set foot in a gym.

In fact, my first 2 years of bodybuilding were spent working out with basic equipment in my basement, and I saw incredible results doing this.

Maybe you can’t afford a gym membership due to your financial situation.

Maybe you lead a busy lifestyle and would prefer to save time by training at home.

Maybe you’re simply too embarrassed or uncomfortable to train in a regular gym setting at the moment.

Whatever your reason, don’t worry!

I currently workout at a gym with my training partner but have to say that my years spent lifting at home were fantastic.

I didn’t have to worry about the travel time to and from the gym. I could simply slip downstairs whenever I felt like it and all of my equipment was there waiting for me.

I could listen to whatever music I wanted to, as loud as I wanted to without having to worry about those around me.

I could grunt, yelp and scream through my sets if I was in the mood without disturbing anyone (hey, squatting to failure isn’t easy okay?) or train shirtless if I felt like it.

When the workout was over, I could sprawl out on the floor in exhaustion and know that my post workout shakes were just a few steps away, and that I wouldn’t have to hobble to my car and spend anymore time driving home.

It was great.

The only real disadvantage is that your exercise selection will decrease because you won’t have access to certain pieces of machinery such as a leg press or calf machine. You can purchase certain machines if you have the money to spend and plan on training at home over the long term, but for the majority of people this simply won’t be possible.

The good news is that planning out a proper bodybuilding routine does not require the use of any fancy equipment, and all of the machine exercises that you would regularly perform can be swapped for freeweight substitutions.

Here is the basic equipment that your home gym should contain:

1) An adjustable barbell with freeweight plates – A cast iron set is probably a good idea, and you must also make sure that you purchase enough weight so that you can continually progress from week to week.

2) Adjustable dumbbells – This is much more efficient and cost-effective than purchasing an entire set of dumbbells. You should be able to buy the barbell and dumbbells together in a single set.

3) A bench with incline adjustments – A good sturdy bench is a must-have for performing bench presses and other seated movements. If possible you should purchase a bench that can be set on an incline and that also contains safety catches if you plan on training alone.

4) A chin-up bar – These can usually be purchased for 15-20 dollars and can be placed inside of a door frame.

5) A squat rack – This is usually the trickiest piece of equipment to purchase, as a full squat rack can be pricey. Squats are an irreplaceable movement and should always be a part of your workout routine, especially if you don’t have a leg press machine handy.

If you can’t afford a squat rack then you’ll have to be creative. The bottom line is that you must have some sort of apparatus that will allow you to safely unrack a loaded bar and drop the bar onto a safety catch (or the floor) if your strength gives out during the lift.

Don’t ever squat without a safe place to drop the bar! Most full squat racks will also provide a chin-up bar on top, so you can kill 2 birds with one stone if you decide to purchase one.

So there you have it; the 5 pieces of basic equipment that are needed to set up a home gym. As long as you have these basic tools in your arsenal you can perform an equally effective workout without ever having to join a traditional gym.

If you’re all set to go and need a highly effective, step-by-step workout routine to follow, visit www.MuscleGainTruth.com. I can teach you exactly which exercises to perform and the ideal number of workout days, sets and reps you should use to get maximum results from your efforts. I can even customize a specific workout plan for you based on the equipment that is available in your home gym.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”. Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com.

Sean is also the owner and operator of the web’s premier muscle building and fat loss support community, currently accepting new members at www.SchoolOfMuscle.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

With so much hyped up information and bogus “breakthrough” exercise methods popping up all the time, most lifters seem to have lost sight of the basics.

While the basics may not be as flashy and exciting as what most of the “other guys” out there promote, they’ll pack raw muscle size and strength on to your body faster than any other method you’ll come across.

In this article I am simply going to list each major muscle group on the body, along with some basic tips for building that muscle as quickly and efficiently as possible. Nothing “revolutionary” or “innovative” here… Just the bare-bones truth about building muscle fast.

Let’s get right to it…

Chest

If you want to get the most bang for your buck and develop your chest as quickly as possible, then forget about flye movements such as the pec-deck, dumbbell flyes or cable crossovers. Instead, place all of your focus on the big basic pressing exercises such as barbell presses, dumbbell presses and wide-grip dips.

If you want to include a few flye movements here and there at the end of your chest workout then that’s fine, but your primary focus should be on consistently increasing the poundage on all of your compound pressing exercises.

Back

Use bent-legged barbell deadlifts as your primary back-developing exercise. There is simply no other lift out there that will pack more raw muscle size and strength onto your back and your entire body than the basic barbell deadlift.

It is extremely challenging and uncomfortable to perform, but the rewards are well worth it. It will work you from finger to neck to toe, and if you haven’t been deadlifting up to this point, be prepared for some serious gains once you start.

Shoulders

Laterals raises are fine to include to isolate the medial head of the shoulder, but the meat and potatoes of any effective shoulder training routine is based on a compound overhead press.

Either perform a standing or seated military press with a barbell, or an overhead press using dumbbells. This should be the first exercise in your shoulder routine, with side laterals being performed at the end.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.

Biceps

Cut down on your training volume and understand that the majority of your bicep growth is actually a product of hard and intense back training. Heavy chin-ups, pulldowns and rows all provide plenty of stimulation for the biceps, and direct curling movements are far less important than most people think.

Including a few sets of direct bicep work is still recommended, but going too far overboard can easily over train them and will actually slow down your bicep growth rather than speed it up.

Triceps

The same thing goes for triceps as well. Any time you perform a compound chest pressing exercise or an overhead shoulder press, your triceps will be heavily stimulated. Because of this, performing direct tricep isolation exercises should be done so cautiously and with only a small number of sets to prevent over-working them.

Abs

Since spot reduction is impossible and you cannot target fat loss from specific areas of the body, stop placing so much emphasis on the idea of achieving “6-pack abs” through the use of direct abdominal exercises.

Attaining defined and sculpted abs is mostly a product of your bottom line body fat percentage, and has very little to do with specific training techniques. Include a few sets of direct ab work for the sake of strengthening your core and building up the abdominal muscles themselves, but performing endless sets of situps and crunches is nothing more than a waste of time.

Quads

If you aren’t performing a basic barbell squat as the cornerstone of your leg training routine, you’re missing out big time!

Squats are by far the most effective lower body exercise in existence, and by a good margin. Not only do squats provide serious stimulation for the muscles of the legs, but because they force the body to secrete greater amounts of powerful anabolic hormones (such as testosterone and growth hormone) they will increase your upper body size as well.

As the saying goes, “you ain’t squat ‘till you squat!”

Hamstrings

Leg curls should be included in your hamstring training routine, but the real secret to a massive set of “leg biceps” is the stiff-legged deadlift.

You can perform SLDL’s using a barbell or dumbbells, and not only will they pack size onto your hamstrings faster than any other lift out there, but they will strengthen your lower back and add size to your upper back as well.

Calves

If you really want those stubborn calves to respond, then stop worrying so much about “feeling the burn”, and instead focus on truly training your calves to the point of muscular failure.

Rather than slapping on an arbitrary amount of weight and pumping out 20-30 reps until it starts to hurt, load up as much weight as you can possibly handle for 8-12 high quality reps. Execute each rep in a slow and deliberate manner, squeezing at the top and using a full range of motion until you cannot perform another rep despite your best efforts to do so.

To learn more simple but powerful tips for maximizing your muscle size and strength gains, go ahead and visit www.MuscleGainTruth.com. You can instantly download my exclusive collection of online muscle-building video lessons, as well as gain access to my award-winning workout plans, meal plans, progress tracking tools and more.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”. Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com.

Sean is also the owner and operator of the web’s premier muscle building and fat loss support community, currently accepting new members at www.SchoolOfMuscle.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

We’ve all experienced it at one time or another…

Our training programs are running smoothly, and with each week that passes we’re successfully adding more weight to the bar, more pounds to the scale and more muscle size and thickness to our bodies.

Then, all of a sudden and without warning, those gains come to a screeching halt and our muscle building and strength gaining progress is stopped dead in its tracks.

In the bodybuilding world, this is referred to as a “plateau”.

The very idea of this would send shivers up the spine of any serious trainee, as this plateau essentially means that despite our best efforts in the gym and in the kitchen, no additional progress can be made.

What does a typical lifter do in response to this?

They immediately begin haphazardly switching up their training routine in an effort to “shock” their muscles into new growth… They change their exercises and rep ranges… And they implement new “advanced techniques” such as forced reps, negatives and static holds in an effort to break through the plateau into new levels of growth.

STOP!

While exercise variety can sometimes be a reasonable option here, these plateaus exist as a result of far more fundamental reasons. They usually have nothing to do with the repeated use of the same workout.

In the majority of cases, training plateaus are simply the result of overtraining.

All we have to do is review some basic physiology in order to see why this is the case…

When we train intensely in the gym, we are damaging our muscles. Each set that we perform digs a “hole” into the body’s recovery ability. When we leave the gym, the body then uses rest and nutrients in order to rebuild the damaged muscle and to fill up this hole.

Once the muscles have been remodeled back to their previous state, the body will then compensate by building additional muscle mass as an adaptive response to the stress.

So far, so good, right?

Here’s the critical factor that you need to keep in mind…

As you become stronger and add more and more weight to the bar on your exercises, the overall stress and resulting “hole” that is dug into the body’s recovery ability continually increases.

The advanced lifter who is bench pressing 300 pounds for 6 reps is placing his muscles and body under far more overall stress than the beginner who is benching 125 pounds.

What does this have to do with plateaus?

Everything!

If you are consistently adding more weight to the bar and pushing your body to higher and higher levels of stress each week, you MUST compensate for the increase in stress by reducing your training volume and frequency.

If the stress from each individual set is constantly on the upward climb yet you are still performing the same number of sets and training days, your body will inevitably be pushed beyond its ability to properly recover in between workouts.

Improper recovery means that the muscle is not given an adequate amount of time to remodel and to increase its size and strength further.

This is why your gains slow down and eventually stop; it’s because every time your body is about to compensate by increasing the size and strength of the muscles, you interrupt the process by placing them under more stress and digging a new hole into recovery.

If the hole never gets filled, you never progress forward, and you keep yourself on the plateau.

How crystal clear and obvious is that?

As you become more advanced, you must train less often and with fewer sets!

Training intensity and volume are DIRECTLY related, and are part of a balanced equation that determines your progress. As one variable increases, the other MUST decrease.

So to all of you out there who are “stuck” on this weight training plateau…

Regulate your volume and frequency!

Decrease the number of sets that you perform for each muscle group slightly, and consider
inserting an additional rest day in between workouts.

If by doing this you begin coming back to the gym stronger than you were before, you’ll know for sure that you were previously overtraining.

A slight reduction in volume and frequency is usually all that is needed in order to make steady, uninterrupted progress in muscle size and strength.

Instead of panicking and reaching for the latest Muscle Mag for a new “ground breaking” routine, simply understand that the body has a finite amount of recovery ability and that as you grow stronger, you use up more of it on each individual set.

Reduce the volume slightly, consider inserting an additional rest day, and that is most likely all you’ll need to blast yourself through the plateau and into a new phase of growth.

If you found this article helpful, make sure to visit me at www.MuscleGainTruth.com for more highly effective muscle-building tips and tricks. If you want to build muscle fast, then you can’t be making mistakes that will sabotage your efforts.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”. Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com.

Sean is also the owner and operator of the web’s premier muscle building and fat loss support community, currently accepting new members at www.SchoolOfMuscle.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

Let me ask you…

Have you packed on at least a good 15-25 pounds of clean, muscular body weight since you began your muscle building program?

Are you moving poundages on your squat, deadlift, bench press, row (and every other major compound exercise) that all feel substantially heavy for your body?

Have you added at least a couple of inches or more to all of your major muscle groups?

Are your clothes fitting significantly tighter? Are your friends and family noticing measurable changes in your physique? Are you generally beginning to gain a reputation as a muscular guy that people aspire to look like?

If you didn’t easily answer “yes” to all of the questions I just outlined above, then worrying about the smaller details of your physique is quite simply a waste of time at this point.

As a well known muscle building author, I receive all sorts of emails every single day from aspiring natural bodybuilders around the world. They’ll ask me questions such as…

“What can I do to target my inner chest?”
“Which exercise is best to build up the lower biceps?”
“My rear delts are lagging behind my front delts. What should I do?”

If you’re still in your bodybuilding “youth” and don’t already have a considerable amount of muscle mass to show for your efforts, I would strongly suggest taking these types of questions and eliminating them from your mind until you do.

Why?

It’s because diverting your focus onto these small and trivial issues will only serve to distract you from the most important and immediate task at hand.

And what is the most important and immediate task a hand?

It is to pack as much raw muscle size and strength onto your frame as humanly possible!

That’s right; forget about the nitty-gritty details of whether your biceps match your triceps or whether your chest is on par with your back. These are issues that you can worry about later on, but until you’ve thickened up your entire body as a whole to a significant degree, it’s simply not worth worrying about.

If you’re still a beginner and have been training consistently for less than a year, then stop obsessing over the details. Instead, place all of your focus on the most basic and obvious issues at hand…

Get yourself onto a sensible, rational weight training schedule and stick to it religiously.

Write down every single workout that you perform and place every ounce of energy you can muster on adding as much weight to the bar on a consistent basis as you possibly can.

Grind out all of the biggest, most difficult compound exercises and blast through those discomfort zones with passion and intensity.

Get yourself into the kitchen and pack in at least 5 or 6 properly balanced muscle building meals every day of the week, every week of the month and every month of the year.

Drink your water, get your rest and take your supplements whenever necessary.

In other words: PAY YOUR DUES FIRST!

If you’re in this for the long haul (and you should be, as there are no temporary fixes to be had here), then get yourself on to the most efficient path possible. And the most efficient path possible is the one that focuses on the fundamentals first and the details later.

This is the mentality you need to bring to your bodybuilding program. Just as you wouldn’t attempt a complex guitar solo without learning basic chord shapes first, you also should not attempt to fine-tune and balance out your physique until you have a considerable amount of foundational muscle to work with first.

Building muscle is not rocket-science, but it is a task that requires consistent willpower and determination. And until you’ve been “in the trenches” and have earned yourself an impressive and muscular body…

Stop over-analyzing… Stop obsessing… Stop spreading out your focus onto every single minute issue that pops up…

Get into the gym and TRAIN!

If you want to “build your foundation” in the fastest and most efficient manner possible, make sure to visit www.MuscleGainTruth.com. You can gain instant access to my renowned “Muscle Gain Truth No-Fail System” and get all the tools you need to start building your dream body in record speed.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”. Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com.

Sean is also the owner and operator of the web’s premier muscle building and fat loss support community, currently accepting new members at www.SchoolOfMuscle.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

If you want to be successful at anything, discipline and consistency are mandatory.

You’ve got to be willing to work hard week in and week out, and put forth the effort even on those days when you’d rather stay at home, lie on the couch and relax.

The saying says that “80% of success is showing up”, and for the most part I’d say that’s true.

Building muscle is no different.

You’ve got to stay tight to your workout schedule and get yourself into the gym even when it’s the last thing on your mind. If you want to gain muscle size and strength as quickly as possible, you should never, ever miss a workout…

Or should you?

Here’s the thing…

Yes, consistency is important. Yes, you should be sticking to your workout schedule the vast majority of the time. Yes, simply bailing on the gym out of pure laziness is not acceptable.

However, I would like to bring up a quote from the late Mike Mentzer when he said… “Rituals have nothing to do with science”.

What you need to keep in mind is that the human body is an extremely complex biological “machine”, and that not every single workout and recovery period is identical.

In other words, just because your schedule states that you must train on days X, Y and Z doesn’t necessarily mean that this will always be the optimal pattern every single week of the year.

If you wake up on a training day and your muscles still ache, you feel physically tired and your regular motivation to train just feels like it has been zapped… don’t you think your body just might be trying to tell you something?

Why would you force yourself to train in a situation where more recovery time is clearly needed, and when you know that your training performance will be less than optimal? If your body, muscles and mind are clearly still reeling from the previous session, what sense does it make to force yourself to train despite this?

After all, we know that the recovery phase is the ultimate “muscle builder” (the actual process of adding new muscle tissue occurs out of the gym on resting days) and that intense weight training is extremely demanding on the body as a whole…

So why would you deliberately interfere with the very process that transforms your physique in the first place? Why not take an extra 24 hours off and re-enter the gym once you feel physically and mentally ready to do so?

What harm could there possibly be in that?

There is no threat of losing muscle size or strength, as these decreases require 2 or more weeks of inactivity to be set into motion. Yet, there is the perfectly likely reality of a positive gain in the form of proper recovery from the previous workout and improved performance on the following workout.

The underlying key is to listen to your body.

Rituals truly do not have anything to do with science, and if it feels obvious to you that additional rest is needed, take it.

Don’t force your body into another battle with the weights if it clearly is not ready to do so. Don’t let your ego get in the way; just because some muscle building guru told you to “never skip a workout” doesn’t mean that it’s always the best approach.

You do have to use this method with caution, though…

If you develop the mindset of only training when you “feel like it”, then it’s likely that you’ll start delaying your workouts and convincing yourself that it’s correct to do so when in fact it is not.

There are plenty of times when you won’t feel like training purely for psychological reasons rather than concrete physical reasons, and that’s not what I’m talking about here.

I’m simply talking about those days where you are able to sense that from a physical standpoint, taking an extra day of rest would be the better course of action.

Just remember… c

If in doubt, take the day off!

Want more no B.S muscle-building strategies just like this one?

Check out www.MuscleGainTruth.com for more info. In a bodybuilding world full of marketing hype and exaggerations, I cut straight through the lies and give you the no-nonsense truth about what it takes to gain muscle fast.

About The Author

Once an awkward, pencil-necked “social reject”, Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, “The Muscle Gain Truth No-Fail System”. Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com.

Sean is also the owner and operator of the web’s premier muscle building and fat loss support community, currently accepting new members at www.SchoolOfMuscle.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.