Tip When trying to add muscle, you must increase your calories. It just make's good sense that you need to eat more if you want to get bigger. Complex carbohydrates and plenty of protein should make up these additional calories. If you start gaining too much bodyfat, just adjust the calories downward. If you aren't making progress, add more calories and be sure you are getting plenty of rest. dan4fitness If you have a question about how to perform an exercise, or would like me to help you set up a training routine for free, e-mail me at: dan4fitness@aol.com Mission Statement Our mission at Dan's Health & Fitness is to help everyone get into their best shape possible. I have been lifting weights since 1973. I have trained in the martial arts since 1974. I am very good at studying procedures, techniques, etc... and finding the simplest and most efficient ways of getting the job done. Whether you want to build muscle, lose weight, trim fat, or just get healthy, I will do my best to help you. Throughout my website, you can find much free information, along with items you can purchase. I do sell supplements, training e-books and exercise equipment for various companies. If you need suggestions on which item is best for your needs, I can help. No purchase is ever necessary to receive information from me. If you are in the market to buy supplements already, I would appreciate it if you check out the companies I promote. Again, welcome to my website and I hope you enjoy your stay! dan4fitness

 In a hurry, but would like to add muscle mass? Grab a very heavy weight and move it into your strongest range of motion. Now, hold it there for 5 to 15 seconds. Set it down and move on to the next exercise. In the picture, I am doing weighted dips. You can train this way with most any exercise. It really work's. In a recent study, all, that's 100% of the test subjects gained muscle mass from this workout. Just pick one exercise per bodypart, move the weight to your strongest range of motion where the muscles are contracted. Do not go to lock-out.  Hold the weight and count slowly to 5, 10, or15, and then set the weight down. Take a week off before training again.  Pete Sisco has been pushing static contractions for years and it appear's he has been right on the money. Give it a try! Questions? E-mail me at dan4fitness@aol.com

I believe in getting the most reward in the least amount of time. Training longer than necessary is counter-productive. It can lead to over-training and injury. I believe in short workouts using slow, controlled movements with short rest intervals between sets to increase intensity. Exercising in this manner reap's great rewards with very little chance for injury.