article-2345114-1A6C874D000005DC-689_634x570Bulletproof coffee. How have I never heard of this supposed miracle concoction that can start your day off with a mega energy boost not only for the body, but for the mind as well? Bulletproof coffee over the last year has taken the world by storm and has become the latest “health” craze (if you want to call it that) among the people of paleo and low carb communities.

Drinking it in the morning is believed to aid the body in speeding up fat loss throughout the day, improving cognitive functions, and aiding in overall health. What is bulletproof coffee you may be asking? It’s just extra strong coffee mixed with saturated fats and oils. The coffee is the mixture of the following:

– Extra strong coffee
– 2 tbsp of unsalted butter or grass fed-butter
– 1 to 2 tbsp of MCT oil
– 1 tbsp of coconut oil

To most people, putting butter and oils in the coffee may sound disgusting (and I agree) but I’m actually going to give this a try for the next month and see how it is. The idea behind this is that it is highly beneficial to those who are on ketogenic diets, because it provides an energy boost equivalent to consuming high quality carbs in the morning. Just mix it together and you have a 300-400 calorie breakfast that will fuel you for most of the morning. Will you try this?

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bane-272x300“Is German volume training effective for muscle growth?”

If you want to add some serious mass onto your body, you need to give this style of training a try. I’ve been following it for the past little while and I’ve noticed a huge difference in muscle size and strength already. German volume training is a method of training where you use lighter weights (around 50-60% of your 1 rep max) and perform 10 sets of 10 reps for the exercise chosen (usually compound movements). It was originated in Germany in the 1970’s and was so efficient that many bodybuilders often utilized it in the off season to put on muscle quick.

The reason I decided to try this style of training is that I love high volume workouts. This is a great change from the workouts that I usually perform, which are heavy and anywhere between 6-8 reps. If you’re worried that one of the limiting factors to muscle growth is the amount of volume, you can take that out of the equation if you incorporate this style of training to your workouts. There are many different variations of this workout routine, but here’s the workout program that I’ve been experimenting with over the few weeks:

Day 1: Chest and triceps

Barbell bench press: 10×10
Dumbbell incline bench press: 3×10
Dumbbell incline flies: 3×10
Tricep pushdowns: 3×10
Tricep skullcrushers: 2×10

Day 2: Legs and abs

Barbell squats: 10×10
Leg curls: 10×10
Calf raises: 5×10
Hanging weighted leg raises: 10×10

Day 3: Back and biceps

Lat pulldowns or pull ups: 10×10
Barbell rows: 5×10
Cable face pulls: 3×10
Barbell curls: 3×10
Dumbbell concentration curls: 3×10

Day 4: Shoulders

Barbell military press: 10×10
Dumbbell lateral raise: 3×10
Dumbbell reverse lateral raises: 3×10

Day 5: Rest

Day 6: Rest

Day 7: Repeat training cycle

The rest intervals between each set should be anywhere between 60-90 seconds. If you feel that you can perform a weight for the full 10 sets of 10, add a few pounds next workout and try for the same again. If you feel like you need a change up in your workouts, give this style of training a try. Remember to use only 50-60% of your one rep max, you are not meant to reach complete muscular failure on each of the big sets. I’ll see you guys in the next article.

 

 

 

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John

John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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