Over the next few weeks, you’ll notice some changes here at the Muscle Gain Guide.  We’re giving the website a ‘facelift’ and making it easier to navigate.  We’ll also be adding a bunch of new articles, written mainly by our own in-house fitness experts.  You’ll also notice more frequent blog updates with some great new content.  I’d also like to take this opportunity to thank all of our regular readers and visitors - thanks for all your emails and please keep them coming!  Happy lifting.

The other day, I was chatting with muscle building guru Sean Nalewanyj. “You know,” he said, “so many people don’t understand how important progression is to weight lifting. In fact, progression is the basis for muscle gains. Without it, you’re simply spinning your tires.”

What he means is that you need to be constantly lifting more and more weight. Each workout, you should be improving over the last (even if that just means one more rep than you got last week!). Some weeks, you’ll find that you can’t progress or add weight, or maybe you’ll even do one less rep at the same weight. But the most important thing is that you’re constantly striving to improve over the long run. Progression leads to constant stimulus of the muscles - and of course, that leads to big gains!

Here’s an example from my own workout log for deadlift progression over an 8-week period:

• Week 1: 7 x 395lbs
• Week 2: 9 x 395lbs
• Week 3: 8 x 400lbs
• Week 4: 8 x 400lbs
• Week 5: 6 x 405lbs
• Week 6: 7 x 405lbs
• Week 7: 7 x 405lbs
• Week 8: 7 x 410lbs

How often can you find good bodybuilding advice in Forbes magazine? Not very often. But a few months ago, Forbes released an in-depth article on the ‘top muscle building supplements’. To my surprise, they didn’t simply hack down all supplements as a waste of money. In fact they spoke to a couple of experts who praised both creatine and whey protein powder.

Forbes Article on Muscle Building Supplements

The findings of the article are very similar to our supplement suggestions in our supplement review section.

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Bodybuilding has a tendency to quickly turn from hobby to obsession. That’s why every once in a while it’s wise to take a break. From a physiological standpoint, there’s no harm in taking a week off every few months. From a psychological perspective, it can be hugely beneficial.

Most experts recommend taking a week off once per 12-week lifting program. You could probably safely skip a few consecutive workouts once every 8 weeks, if you feel the need. It also helps your body recover from the constant stress of non-stop workouts. Lifting three or four times a week for months on end puts significant stress on your muscles and joints. For this reason, taking time off can help prevent injuries.

Keep in mind, though, that you can never really take a week off of eating. During your week’s break from the gym, you should still continue eating and sleeping properly.

Happy Holidays to everyone and welcome to 2008! For Christmas, I asked for a big bucket of protein powder and some new lifting straps. Ask and ye shall receive! Anyway, all