This document provides an analysis of Blackberry (RIM) including:
1. An overview of what Blackberry is and its introduction in 1999 as the first mobile email device.
2. A SWOT analysis identifying strengths in its unique offering and brand but also weaknesses in scalability and total cost of ownership.
3. A scenario framework analysis showing different potential market conditions going forward depending on the degree of industry convergence and number of players, with scenarios ranging from a consolidated market with few players to a fragmented market with many specialized niche players.
VI is a small digital agency that prides itself on producing big agency results. It has helped many companies through design, development, optimization, and marketing. VI focuses on innovation and was the first to create a Flash website that is as readable by search engines as a non-Flash site. It has experience working with clients in various industries.
O documento discute processamento de eventos no Qt, especificamente reimplementando manipuladores de eventos e instalando filtros de eventos. Eventos são gerados em resposta a ações do usuário ou independentemente e são tratados por objetos através da função event(). Dois tipos comuns de eventos discutidos são eventos de teclado e eventos de timer.
This document discusses the competition between the Betamax and VHS video recording formats launched in the 1970s. Betamax was launched first by Sony in 1974 but only had 1 hour of recording time per tape. VHS, launched by JVC in 1976, could record for 2 hours and quickly gained more support from other manufacturers. By 1981, VHS had captured 70% of the market share compared to Betamax's 25% due to its longer recording times and broader support among content producers and retailers. Sony was reluctant to partner with others and eventually released VHS machines itself in 1988 as the format war was lost.
This document provides an overview of SAP BusinessObjects Analysis, edition for OLAP. It discusses how the software provides a premium alternative to BEx that allows power users to create purpose-built OLAP analysis and planning applications. It also includes a dedicated ad-hoc OLAP client for business users to analyze and share OLAP data. Additionally, it summarizes SAP BusinessObjects Analysis for Microsoft Office, which enables multidimensional analysis of SAP BW and SAP HANA directly within Excel for creating workbook applications and live PowerPoint presentations.
The document provides an overview and analysis of Research In Motion (RIM) and their Blackberry smartphones. It describes RIM's history and products, including the Blackberry and Blackberry Enterprise Server. It then performs a SWOT analysis and discusses RIM's original "Blue Ocean Strategy". The focus is stated as using scenario analysis to identify potential threats to Blackberry's dominant position and strategies for RIM to address those threats over the next 3-5 years. An analysis of the smartphone industry and Porter's 5 Forces model is also presented.
Building Enterprise Products - For Moving Targets of Customer Needs and OutcomesMurali Erraguntala
Building new product is an exciting phase in the career of every Product Manager and each Product Manager would yearn for an opportunity to conceptualize, build and launch new products. The primary goal of every product manager is to ensure the commercial success of new product. Yet, only 50% of new products succeed [1]. New product development is definitely a challenge and Product Manager falters somewhere during the course of building new product. In order to provide some guidance to build new products, I decided to drop my experiences of building new product. Please note that some of the information listed as part of this guide may be biased because of my experiences of building and sustaining B2B HW product of an existing product line.
The primary reason for drafting the guide is to streamline my experiences of building a new product and share actionable points as part of the guide. I have learned about Product Management by reading books, blogs, articles etc and primarily through my role as a Product Manager. The guide is a way of giving back to my fraternity and sharing my experiences. I would be deeply humbled if someone finds the guide helpful and I am open to comments to make it better. The information shared in this guide is already available in my blog @ www.ProductGuy.in. I appreciate if you could visit my blog and drop your thoughts/comments.
Note: This presentation uses custom animation, and so to correctly view it and read text on most slides, you will need to download it.
This is the final presentation of my senior design capstone project, delivered to a public audience and a board of reviewing engineers. Slides 1-6, and 55-58 were designed by me, with the remaining slides designed by the other members of our team of six. The movie on the final slide was also my responsibility, as was the Google SketchUp rendering used to create it. As project manager of the team, I had the final approval of each of the slides that went into the presentation.
This document provides an analysis of Blackberry (RIM) including:
1. An overview of what Blackberry is and its introduction in 1999 as the first mobile email device.
2. A SWOT analysis identifying strengths in its unique offering and brand but also weaknesses in scalability and total cost of ownership.
3. A scenario framework analysis showing different potential market conditions going forward depending on the degree of industry convergence and number of players, with scenarios ranging from a consolidated market with few players to a fragmented market with many specialized niche players.
VI is a small digital agency that prides itself on producing big agency results. It has helped many companies through design, development, optimization, and marketing. VI focuses on innovation and was the first to create a Flash website that is as readable by search engines as a non-Flash site. It has experience working with clients in various industries.
O documento discute processamento de eventos no Qt, especificamente reimplementando manipuladores de eventos e instalando filtros de eventos. Eventos são gerados em resposta a ações do usuário ou independentemente e são tratados por objetos através da função event(). Dois tipos comuns de eventos discutidos são eventos de teclado e eventos de timer.
This document discusses the competition between the Betamax and VHS video recording formats launched in the 1970s. Betamax was launched first by Sony in 1974 but only had 1 hour of recording time per tape. VHS, launched by JVC in 1976, could record for 2 hours and quickly gained more support from other manufacturers. By 1981, VHS had captured 70% of the market share compared to Betamax's 25% due to its longer recording times and broader support among content producers and retailers. Sony was reluctant to partner with others and eventually released VHS machines itself in 1988 as the format war was lost.
This document provides an overview of SAP BusinessObjects Analysis, edition for OLAP. It discusses how the software provides a premium alternative to BEx that allows power users to create purpose-built OLAP analysis and planning applications. It also includes a dedicated ad-hoc OLAP client for business users to analyze and share OLAP data. Additionally, it summarizes SAP BusinessObjects Analysis for Microsoft Office, which enables multidimensional analysis of SAP BW and SAP HANA directly within Excel for creating workbook applications and live PowerPoint presentations.
The document provides an overview and analysis of Research In Motion (RIM) and their Blackberry smartphones. It describes RIM's history and products, including the Blackberry and Blackberry Enterprise Server. It then performs a SWOT analysis and discusses RIM's original "Blue Ocean Strategy". The focus is stated as using scenario analysis to identify potential threats to Blackberry's dominant position and strategies for RIM to address those threats over the next 3-5 years. An analysis of the smartphone industry and Porter's 5 Forces model is also presented.
Building Enterprise Products - For Moving Targets of Customer Needs and OutcomesMurali Erraguntala
Building new product is an exciting phase in the career of every Product Manager and each Product Manager would yearn for an opportunity to conceptualize, build and launch new products. The primary goal of every product manager is to ensure the commercial success of new product. Yet, only 50% of new products succeed [1]. New product development is definitely a challenge and Product Manager falters somewhere during the course of building new product. In order to provide some guidance to build new products, I decided to drop my experiences of building new product. Please note that some of the information listed as part of this guide may be biased because of my experiences of building and sustaining B2B HW product of an existing product line.
The primary reason for drafting the guide is to streamline my experiences of building a new product and share actionable points as part of the guide. I have learned about Product Management by reading books, blogs, articles etc and primarily through my role as a Product Manager. The guide is a way of giving back to my fraternity and sharing my experiences. I would be deeply humbled if someone finds the guide helpful and I am open to comments to make it better. The information shared in this guide is already available in my blog @ www.ProductGuy.in. I appreciate if you could visit my blog and drop your thoughts/comments.
Note: This presentation uses custom animation, and so to correctly view it and read text on most slides, you will need to download it.
This is the final presentation of my senior design capstone project, delivered to a public audience and a board of reviewing engineers. Slides 1-6, and 55-58 were designed by me, with the remaining slides designed by the other members of our team of six. The movie on the final slide was also my responsibility, as was the Google SketchUp rendering used to create it. As project manager of the team, I had the final approval of each of the slides that went into the presentation.
This document outlines the strategy for Nokia to regain the market share in smartphone market.
The views expressed in this article purely belongs to the authors of the article. Neither the college nor the professors endorses the article
The document provides a checklist for product managers to successfully build a new product. It covers various phases of product development from ideation to development to go-to-market planning. The checklist includes questions around validating product-market fit, assessing the market and competitive landscape, gathering customer requirements, monitoring assumptions and risks, planning the product, tracking development, and planning the go-to-market strategy. Having such a comprehensive checklist can help product managers systematically think through all aspects of building a new product.
This document provides an introduction to product roadmapping. It defines a product roadmap as a plan that outlines steps aligned with product strategy to advance a product in a planned direction. A product roadmap captures part of the product strategy related to the product itself. It is created through a collaborative process involving stakeholders and is informed by discovering customer needs. The roadmap helps prioritize requirements and identify features for future releases to progress the product in line with its vision and strategy.
Building Enterprise Product - For Moving Targets of Customer Needs and OutcomesMurali Erraguntala
Building new product is an exciting phase in the career of every Product Manager and each Product Manager would yearn for an opportunity to conceptualize, build and launch new products. The primary goal of every product manager is to ensure the commercial success of the new product. Yet, only 50% of new products succeed [1]. New product development is definitely a challenge and Product Manager falters somewhere during the course of building a new product. In order to provide some guidance to build new products, I decided to drop my experiences of building a new product. Please note that some of the information listed as part of this guide may be biased because of my experiences of building and sustaining B2B HW product of an existing product line.
Through elaborating my experiences of building the new product in this eBook I have structured actionable plans for successfully building the new product that is:
• Built on a foundation of strong product vision formulated after careful consideration of customer analysis, market analysis, industry trends, technology trends etc.
• Built in alignment with customer real needs and as desired by them.
• Built not just for needs of today but for needs of tomorrow.
• Built with all essential attributes that drive customer preferences to buy the new product.
The primary reason for drafting the guide is to streamline my experiences of building a new product and share actionable points as part of the guide. I have learned about Product Management by reading books, blogs, articles etc and primarily through my role as a Product Manager. The guide is a way of giving back to my fraternity and sharing my experiences. I would be deeply humbled if someone finds the guide helpful and I am open to comments to make it better. The information shared in this guide is already available in my blog @ www.ProductGuy.in. I appreciate if you could visit my blog and drop your thoughts/comments.
The document analyzes Nokia's strategic position in the smartphone market. It describes Nokia as the world's largest mobile device manufacturer and discusses the rapidly growing smartphone segment. However, Nokia's market share in smartphones is declining compared to competitors like Apple and RIM. The document performs an industry analysis using Porter's 5 Forces and a SWOT analysis of Nokia. It identifies that while Nokia's smartphones are feature-rich, issues with its Symbian operating system have led to dissatisfaction and weak market share in key markets like the US. An effective smartphone strategy is needed to improve Nokia's position in the industry.
Este documento presenta una propuesta didáctica para utilizar la película Hamlet (1996) como recurso complementario para la lectura de la obra Hamlet de Shakespeare en un curso de literatura universal de 1o de bachillerato. La propuesta incluye objetivos, metodología, actividades, temporalización, materiales y evaluación. Las actividades están diseñadas para familiarizar a los estudiantes con la obra a través del análisis del texto y su comparación con escenas de la película.
Lots of people will tell you how to get what you really want. Not many people have a comprehensive framework to help you make it happen. Get what you REALLY want by sailing the 7CS. Sail7Cs is an integrated suit of principles and practices you can use to get what you really want.
The document outlines two emergency campaign concepts for Andalusia Emergency. The first campaign, "بتفرق اللحظة", aims to convince customers that they can reach emergency services anywhere at any time. The second campaign, "واحد رقم", promotes using the single number 16781 to access integrated and specialized emergency services for cardiac, pregnancy and pediatric cases. Simple illustrations are suggested to help design applications for both campaigns promoting easy, specialized emergency access with a single phone number.
Promoting Wellbeing - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
Osteoporosis - Definition , Evaluation and Management .pdfJim Jacob Roy
Osteoporosis is an increasing cause of morbidity among the elderly.
In this document , a brief outline of osteoporosis is given , including the risk factors of osteoporosis fractures , the indications for testing bone mineral density and the management of osteoporosis
Rasamanikya is a excellent preparation in the field of Rasashastra, it is used in various Kushtha Roga, Shwasa, Vicharchika, Bhagandara, Vatarakta, and Phiranga Roga. In this article Preparation& Comparative analytical profile for both Formulationon i.e Rasamanikya prepared by Kushmanda swarasa & Churnodhaka Shodita Haratala. The study aims to provide insights into the comparative efficacy and analytical aspects of these formulations for enhanced therapeutic outcomes.
One health condition that is becoming more common day by day is diabetes.
According to research conducted by the National Family Health Survey of India, diabetic cases show a projection which might increase to 10.4% by 2030.
Integrating Ayurveda into Parkinson’s Management: A Holistic ApproachAyurveda ForAll
Explore the benefits of combining Ayurveda with conventional Parkinson's treatments. Learn how a holistic approach can manage symptoms, enhance well-being, and balance body energies. Discover the steps to safely integrate Ayurvedic practices into your Parkinson’s care plan, including expert guidance on diet, herbal remedies, and lifestyle modifications.
Our backs are like superheroes, holding us up and helping us move around. But sometimes, even superheroes can get hurt. That’s where slip discs come in.
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
This document outlines the strategy for Nokia to regain the market share in smartphone market.
The views expressed in this article purely belongs to the authors of the article. Neither the college nor the professors endorses the article
The document provides a checklist for product managers to successfully build a new product. It covers various phases of product development from ideation to development to go-to-market planning. The checklist includes questions around validating product-market fit, assessing the market and competitive landscape, gathering customer requirements, monitoring assumptions and risks, planning the product, tracking development, and planning the go-to-market strategy. Having such a comprehensive checklist can help product managers systematically think through all aspects of building a new product.
This document provides an introduction to product roadmapping. It defines a product roadmap as a plan that outlines steps aligned with product strategy to advance a product in a planned direction. A product roadmap captures part of the product strategy related to the product itself. It is created through a collaborative process involving stakeholders and is informed by discovering customer needs. The roadmap helps prioritize requirements and identify features for future releases to progress the product in line with its vision and strategy.
Building Enterprise Product - For Moving Targets of Customer Needs and OutcomesMurali Erraguntala
Building new product is an exciting phase in the career of every Product Manager and each Product Manager would yearn for an opportunity to conceptualize, build and launch new products. The primary goal of every product manager is to ensure the commercial success of the new product. Yet, only 50% of new products succeed [1]. New product development is definitely a challenge and Product Manager falters somewhere during the course of building a new product. In order to provide some guidance to build new products, I decided to drop my experiences of building a new product. Please note that some of the information listed as part of this guide may be biased because of my experiences of building and sustaining B2B HW product of an existing product line.
Through elaborating my experiences of building the new product in this eBook I have structured actionable plans for successfully building the new product that is:
• Built on a foundation of strong product vision formulated after careful consideration of customer analysis, market analysis, industry trends, technology trends etc.
• Built in alignment with customer real needs and as desired by them.
• Built not just for needs of today but for needs of tomorrow.
• Built with all essential attributes that drive customer preferences to buy the new product.
The primary reason for drafting the guide is to streamline my experiences of building a new product and share actionable points as part of the guide. I have learned about Product Management by reading books, blogs, articles etc and primarily through my role as a Product Manager. The guide is a way of giving back to my fraternity and sharing my experiences. I would be deeply humbled if someone finds the guide helpful and I am open to comments to make it better. The information shared in this guide is already available in my blog @ www.ProductGuy.in. I appreciate if you could visit my blog and drop your thoughts/comments.
The document analyzes Nokia's strategic position in the smartphone market. It describes Nokia as the world's largest mobile device manufacturer and discusses the rapidly growing smartphone segment. However, Nokia's market share in smartphones is declining compared to competitors like Apple and RIM. The document performs an industry analysis using Porter's 5 Forces and a SWOT analysis of Nokia. It identifies that while Nokia's smartphones are feature-rich, issues with its Symbian operating system have led to dissatisfaction and weak market share in key markets like the US. An effective smartphone strategy is needed to improve Nokia's position in the industry.
Este documento presenta una propuesta didáctica para utilizar la película Hamlet (1996) como recurso complementario para la lectura de la obra Hamlet de Shakespeare en un curso de literatura universal de 1o de bachillerato. La propuesta incluye objetivos, metodología, actividades, temporalización, materiales y evaluación. Las actividades están diseñadas para familiarizar a los estudiantes con la obra a través del análisis del texto y su comparación con escenas de la película.
Lots of people will tell you how to get what you really want. Not many people have a comprehensive framework to help you make it happen. Get what you REALLY want by sailing the 7CS. Sail7Cs is an integrated suit of principles and practices you can use to get what you really want.
The document outlines two emergency campaign concepts for Andalusia Emergency. The first campaign, "بتفرق اللحظة", aims to convince customers that they can reach emergency services anywhere at any time. The second campaign, "واحد رقم", promotes using the single number 16781 to access integrated and specialized emergency services for cardiac, pregnancy and pediatric cases. Simple illustrations are suggested to help design applications for both campaigns promoting easy, specialized emergency access with a single phone number.
Promoting Wellbeing - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
Osteoporosis - Definition , Evaluation and Management .pdfJim Jacob Roy
Osteoporosis is an increasing cause of morbidity among the elderly.
In this document , a brief outline of osteoporosis is given , including the risk factors of osteoporosis fractures , the indications for testing bone mineral density and the management of osteoporosis
Rasamanikya is a excellent preparation in the field of Rasashastra, it is used in various Kushtha Roga, Shwasa, Vicharchika, Bhagandara, Vatarakta, and Phiranga Roga. In this article Preparation& Comparative analytical profile for both Formulationon i.e Rasamanikya prepared by Kushmanda swarasa & Churnodhaka Shodita Haratala. The study aims to provide insights into the comparative efficacy and analytical aspects of these formulations for enhanced therapeutic outcomes.
One health condition that is becoming more common day by day is diabetes.
According to research conducted by the National Family Health Survey of India, diabetic cases show a projection which might increase to 10.4% by 2030.
Integrating Ayurveda into Parkinson’s Management: A Holistic ApproachAyurveda ForAll
Explore the benefits of combining Ayurveda with conventional Parkinson's treatments. Learn how a holistic approach can manage symptoms, enhance well-being, and balance body energies. Discover the steps to safely integrate Ayurvedic practices into your Parkinson’s care plan, including expert guidance on diet, herbal remedies, and lifestyle modifications.
Our backs are like superheroes, holding us up and helping us move around. But sometimes, even superheroes can get hurt. That’s where slip discs come in.
Does Over-Masturbation Contribute to Chronic Prostatitis.pptxwalterHu5
In some case, your chronic prostatitis may be related to over-masturbation. Generally, natural medicine Diuretic and Anti-inflammatory Pill can help mee get a cure.
Travel vaccination in Manchester offers comprehensive immunization services for individuals planning international trips. Expert healthcare providers administer vaccines tailored to your destination, ensuring you stay protected against various diseases. Conveniently located clinics and flexible appointment options make it easy to get the necessary shots before your journey. Stay healthy and travel with confidence by getting vaccinated in Manchester. Visit us: www.nxhealthcare.co.uk
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
1. Brought to you by wcfitnessonline.com
Brought to you by: wcfitnessonline.com Follow me on:
2. Welcome
Welcome to Muscle Building Unlocked by WC Fitness. This book will give you some great
information to get you packing on some real lean muscle mass fast.
Let's get right into the good stuff!
Muscle Building Workouts
The workouts are one of the most essential parts of any muscle building routine. I am sure
you are ready to get stuck in, so let's have a look at the best workouts you can do.
If you are a beginner, you are best sticking to a beginner style routine as this will give the
best results. Because your body will not react as well to more advanced routines. You
can check out a proper beginners workout routine below.
Beginner Bodybuilding Routine
A common question I get asked by untrained people is “What is a good beginner
bodybuilding routine?”. This is actually a very smart question to ask, simply because
bodybuilding workouts should be different for untrained and experienced lifters.
Generally bodybuilding workouts for experienced trainers will have to much volume and
intensity for beginner bodybuilders. Therefore a beginner bodybuilding routine should be
altered to suit.
That is not to say that beginners cannot do more advanced bodybuilding workouts, but you
will not get the same (or any) muscle gains. A beginner bodybuilding routine will give you
far better results, than with intermediate to advanced muscle building routines.
Beginners
Beginner bodybuilders have one great advantage of being untrained. Therefore, whenever
you begin weight lifting you body will automatically add muscle, no matter the bodybuilding
routine. This is because it is a new stimulus to your muscles, so your body “panics” by
wondering what is happening to it, then adds muscle to compensate.
With that being said, you can get even better results with a proper beginner bodybuilding
routine, designed for your experience level. Rather than mess about in the gym, not really
focusing on anything. With that in mind, let’s have a look at beginner bodybuilding
workouts.
Beginner bodybuilding workouts tend to have less volume on your muscles during a
workout, compared to more advanced bodybuilding routines. Simply because your
Brought to you by: wcfitnessonline.com Follow me on:
3. muscles do not need much stimulation to get them to grow. However to speed up the
muscle building process, you will be using more frequency on your muscles with 3 full
body workouts.
These beginner bodybuilding workouts will hit your muscles three times a week, which
means you will be forcing your muscles to grow three times a week. You can get these
workouts below.
Beginner Bodybuilding Workout
Exercise Sets Reps
Barbell Squat 3 6-10
Stiff Leg Deadlift 3 6-10
Standing Calf Raise 2 10-20
Cable Chin Ups 3 10-12
Barbell Bench Press 3 10-12
Dumbbell Overhead Press 3 10-12
E-Z Bar Curl 2 10-12
Close Grip Bench Press 2 10-12
Crunches 3 10-20
I would urge you not to be fooled by this beginner bodybuilding workout or to be lured by
other advanced workouts promising massive muscle gains. This workout will provide you
with the best gains for your level of experience. If you do not know what the exercises are,
you can do an internet search for them to show you.
Take around a minute between sets, if you are fairly fresh then use shorter rest periods
and use up to a minute if you have tired yourself out.
Do not use rest periods to chat to that sexy blond thing beside you! Use as little as rest as
possible then move on.
Start by using the lower rep range number, then each week try to do more reps with the
same weight. Then once you can do the upper range of reps, add more weight to the bar
to drop your reps down to the lower end. Keep doing this, as this is the most important
element of any bodybuilding workout routine, which is something called Progressive
Overload.
Progressive Overload
You must be following a progressive overload!
This means that every week you must be adding more weight to your lifts or doing more
reps with that same weight. Whenever we lift weights for so many reps, our muscles adapt
and grow to that training stress. If you then do the same weight, sets and reps in your next
session you will only be maintaining your current level of strength and muscle mass. As
Brought to you by: wcfitnessonline.com Follow me on:
4. your body has already adapted for that stress.
If you neglect the above information you will not get any bigger or stronger, but stay the
same size as before.
More Workouts
If you already have 6-12 months training experience under your belt and want to ramp
things up a bit, I have you covered as well. Generally speaking the best 2 workout styles
you can do is volume and strength. A combination of both volume and strength has
proven time and again to get the best muscle building results.
Volume Training
Volume training workouts are among the most popular forms of bodybuilding workouts
these days. There are many reasons for this, mainly because they work well for putting on
muscle mass. Secondly because a lot of the top bodybuilders use volume training and
influences a lot of people to follow suit.
Volume training works very well as it gets a lot of nutrient rich blood pumping through the
muscles and also puts a fair bit of tension onto the muscles. Without going into all the
scientific mumbo jumbo about this style of training, volume training can add on muscle
mass fast.
Volume training can also provide you with a great muscle pump, which can give you a
great feeling in the gym. We’ll not start getting into the old arguments as to whether the
muscle pump is needed for muscle growth. Some argue that is is needed to stretch the
fascia of the muscles to provide space for growth. Some argue it is only the a temporary
effect and has no effect on future muscle growth. Which ever side of the fence you fall on I
think it is wise to get a pump some of the time. Might as well cover our bases and enjoy
the feeling of walking about gym feeling like Johnny Bravo.
Volume Training Routines
Now before you jump out of your chair now to start blasting your biceps with tonnes of
volume in the hope of packing on lots of muscle mass. It is important to understand some
important points about volume training. To many people fall for the usual mistakes and use
extreme volumes of training, similar to pro bodybuilders. Unfortunately unless you have
their genetics and are using the same amount of steroids as them. Extreme Volume
training will not do diddly squat for you. Pro bodybuilders have elite muscle building
genetics which helps them recover faster. Couple this with steroids and you can begin to
understand how they pack on so much muscle.
Having said that, volume training workouts can and should have their place among a
muscle building program. Just not as much as the pro’s use.
Brought to you by: wcfitnessonline.com Follow me on:
5. Volume Training Workouts
So that we are all on the same page when it comes to volume training. We will define it
here as specific muscle building training where we use large volume training. Or in other
words high reps, sets and exercises during a workout. Of course that is not to say that
more volume is better as enough weight must be used to stimulate your muscles. Lets
face it marathon runners are not known for there bulging thighs and they do more volume
than many. So enough weigh must be used as well as volume to induce muscle growth.
There are different types of volume training, with their own specific purpose. The traditional
volume training a bodybuilder would use is doing one body part per workout, which is
usually a 5 times a week schedule. I would however advise you to try the this style of
training shown below which has proven time and again to pack on muscle mass fast.
German Volume Training
German volume training is a proven style of volume training which has provide great
results to countless gym rats. It was popularised by Charles Poliquin in the Western world,
so I will quote below his praises for the program:
There is, however, one training system that stands above all the rest. It’s brutally hard, but
I’ve found it to be a very effective way to pack on muscle fast!
In strength-coaching circles, this method is often called the “ten sets method.” Because it
has its roots in German-speaking countries, I like to call it German Volume Training. To the
best of my knowledge, this training system originated in Germany in the mid-’70′s and was
popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar
protocol was promoted by Vince Gironda in the U.S., but regardless of who actually
invented it, it works.
In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean
body mass. It was so efficient that lifters routinely moved up a full weight class within 12
weeks.
The program works because it targets a group of motor units, exposing them to an
extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body
adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this
program adds muscle fast is probably an understatement. Gains of ten pounds or more in
six weeks are not uncommon, even in experienced lifters!
Goals & Guidelines
The goal of the German Volume Training method is to complete ten sets of ten reps with
the same weight for each exercise. You want to begin with a weight you could lift for 20
reps to failure if you had to. For most people, on most exercises, that would represent 60%
of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180
lbs for this exercise.
Brought to you by: wcfitnessonline.com Follow me on:
6. For lifters new to this method, I recommend using the following body-part splits:
Day 1 – Chest & Back
Day 2 – Legs & Abs
Day 3 – Off
Day 4 – Arms & Shoulders
Day 5 - Off
When using this program or any other, you should keep a detailed journal of the exact
sets/reps and rest intervals performed, and only count the repetitions completed in strict
form. Here are a few more guidelines to ensure optimal progress:
Rest Intervals: When bodybuilders start with this method, they often question its value for
the first several sets because the weight won’t feel heavy enough. However, there is
minimal rest between sets (about 60 seconds when performed in sequence and 90-120
seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly
enough, you might find you get stronger again during the eighth and ninth sets. This is
because of a short-term neural adaptation.) Because of the importance of the rest
intervals, you should use a stopwatch to keep the rest intervals constant. This is very
important, as it becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo;
this means you would lower the weight in four seconds and immediately change direction
and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2
tempo.
Number of Exercises: One, and only one, exercise per body part should be performed.
Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg
extensions are definitely out; squats and bench presses are definitely in. For
supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of
10-20 reps.
Training Frequency: Because this is such an intense program, it’ll take you longer to
recover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find
that the average “Power Factor Rating” of the 10-sets method is about 8 billion.
Consequently, one training session every four to five days per body part is plenty.
Overload Mechanism: Once you’re able to do 10 sets of 10 with constant rest intervals,
increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using
forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy.
Expect to have some deep muscle soreness without having to resort to set prolonging
techniques. In fact, after doing a quad and hams session with this method, it takes the
average bodybuilder about five days to stop limping.
Beginner / Intermediate Program: Phase 1
This is a sample routine based on a five-day cycle. Once you’ve used this method for six
workouts per body part, it’s time to move on to a more intensive program for a three-week
Brought to you by: wcfitnessonline.com Follow me on:
7. period.
Day 1 – Chest and Back
Rest
Exercise Sets Reps Tempo
Interval
A-1 Decline Dumbbell Presses, Semi-Supinated
10 10 4020 90 sec
Grip(palms facing each other)
A-2 Chin-Ups (palms facing you) 10 10 4020 90 sec
B-1 Incline Dumbbell Flys 3 10-12 3 0 2 0 60 sec
B-2 One-Arm Dumbbell Rows 3 10-12 3 0 2 0 60 sec
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds
between each “B” exercise and each superset. Incidentally, I only recommend three sets of
ten in this program for the “B” exercises. The “B” exercises constitute supplementary work,
and doing ten sets of them would result in over training.
Day 2 - Legs and Abs
Exercise Sets Reps Tempo Rest Interval
A-1 Back Squats 10 10 4 0 2 0 90 sec
A-2 Lying Leg Curls 10 10 4 0 2 0 90 sec
B-1 Low-Cable Pull-
3 15-20 2 0 2 0 60 sec
Ins
B-2 Seated Calf
3 15-20 2 0 2 0 60 sec
Raises
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds
between each “B” exercise and each superset.
Day 4 - Arms and Shoulders
Exercise Sets Reps Tempo Rest Interval
A-1 Parallel Bar Dips 10 10 4020 90 sec
A-2 Incline Hammer Curls 10 10 4020 90 sec
B-1 Bent-Over Dumbbell Lateral
3 10-12 20X0 60 sec
Raises
B-2 Seated Dumbbell Lateral Raises 3 10-12 20X0 60 sec
Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds
between each “B” exercise and each superset. “X” in the tempo means to move as fast as
possible, keeping the weight under control.
You should only do this volume training routine for 3 weeks then switch to another style of
training to prevent muscle adaptation and stagnation. Strength training routines after
German Volume Training works very well so you may want to look into that.
Brought to you by: wcfitnessonline.com Follow me on:
8. So there you have one of the best and proven volume training routines to hopefully get you
putting on some muscle. If you try it and it works, feel free to let me know. I like to hear
how people get on to help get the real word out on different muscle building techniques.
Strength Training Workouts
Strength training workouts are a great way to increase strength (funnily enough) and
muscle mass. Big muscles will lift big weights and if you constantly try to lift heavier
weights your muscles will get bigger. For some odd reason this is an often forgotten rule
when people try to increase their lean muscle mass.
So many trainees will needlessly hammer away in the gym, doing lots of volume with reps
schemes like 3×10, among others. When in reality if you can lift heavier loads you will out
on muscle mass. Therefore strength training workouts are an essential component for
people looking to get bigger.
Volume training workouts have grown massively popular in moderns times, mainly due to
pro bodybuilders using them. Because of this, a lot of people copy their workouts in the
hoping of putting on lots of muscle mass. Unfortunately most people do not get the same
results as the pro’s due to not have the same genetics and not using anabolic steroids. It is
useful to cycle volume training into your workouts (there will be more on this later in the
article).
Strength Training
But strength training should form a major part your training if you are reach your muscle
building goals. This becomes even more important after you have trained for more than a
year of continuous weight training. As your muscles will have become adapted to weight
training. Therefore it is of paramount importance that you start using proper techniques, to
increase strength and muscle mass.
In fact if you go back a lot of years to when pro bodybuilders did not use steroids. You will
find that they had to do a lot of heavy lifting to get such high levels of muscle mass. So,
hopefully by now you understand the importance of strength training workouts.
There are many forms of strength training workouts you can use to increase your strength
levels. Some are used more frequently by power lifters and some are used more often by
bodybuilders, or weight lifting enthusiasts looking to build muscle. The main difference is
that bodybuilding strength training tends to use slightly more volume which helps with
muscle mass. As this book is more for muscle build workouts I will mainly list these
workouts.
Strength Training Workouts - 5 x 5 Workout
One of the most popular strength training workouts for muscle mass has to be the 5 x 5
workout. The 5×5 workout was mainly popularised back in the “golden age” of
Brought to you by: wcfitnessonline.com Follow me on:
9. bodybuilding, when you had natural bodybuilders reaching high levels of muscle mass.
The 5×5 workout has a great combination of using heavy weight for strength but also
provides enough volume to induce muscle growth. Which is why it is so popular among
bodybuilders. The 5×5 workout has stood the test of time and is still one of the best
strength training workouts around today. Despite what some guru who is selling his “super
secret” muscle building formula to you might say.
I’m going to give you my personal 5×5 workout that I use most of the time. It is a slight
variation from the older 5×5 workouts, which has been modified to suit modern research
and findings. The workout I am giving you is a 4 day a week, upper and lower split. You
can of course use it to workout 3 days a week as well and just alternate between upper
and lower body days.
Lower Body - Monday & Thursday
Exercise Sets Reps Tempo Rest Interval
A-1 Squat 5 4-6 201 90 sec
A-2 Lying Hamstring
5 4-6 201 90 sec
Curl
B-1 Leg Press 5 4-6 201 60 sec
B-2 Good Morning 5 4-6 201 60 sec
C-1 Calf Raise 3 8-10 201 60 sec
C-2 Reverse Crunch 3 8-10 201 60 sec
Upper Body - Tuesday & Friday or Saturday
Exercise Sets Reps Tempo Rest Interval
A-1 Barbell Bench 5 4-6 201 90 sec
A-2 Single Arm Bent Over Row 5 4-6 201 90 sec
B-1 Military Press 5 4-6 201 60 sec
B-2 Chin Up 5 4-6 201 60 sec
C-1 Lying E-Z Bar Triceps
5 4-6 201 60 sec
Extension
C-2 E-Z Bar Biceps Curl 5 4-6 201 60 sec
Standard Bodybuilding Workout Rule Of Progression
Every bodybuilding workout you do must have some form of progression, or it will fail and
you will not get stronger or bigger. For the above strength training workout all you have to
do is use a weight that will keep you within the rep range. Whenever you can do the reps
at the higher end of the range; you should add more weight to bring your reps down to the
lower rep range. Then keep the weight constant until you can perform the higher rep
ranges before increasing the weight.
For example: For a set/rep scheme of 5 x 4-6 you pick a weight were you can lift the
weight for 4 reps for the 5 sets (you may have to reduce the weight for the later sets). The
Brought to you by: wcfitnessonline.com Follow me on:
10. next workout keep the weight the same but try to more reps. Whenever you can do 6 reps
for the 5 sets, increase the weight and continue as before. It is essential that you follow
this rule of adding more reps or weight, to ensure you are always getting stronger and
bigger.
Variations For Strength Training Workouts
In order to constantly get bigger muscles and improve your strength levels it is important to
vary your workouts. After all a workout is only as good as the time it takes your body to
adapt to it. A great style of workout to use after strength training is volume training.
You should use strength training workouts for around 3 weeks then switch to volume
training for around 3 weeks. This has proven time and again to get great muscles building
results, as muscle building does not occur in a straight constant fashion. You go through
periods of getting bigger and not.
You can of course use other types of bodybuilding workouts but strength training should be
cycled into your training routine at regular intervals.
How Much To Eat To Gain Muscle Mass Fast
I am going to show you how much to eat to gain muscle, because most people do not
realise how much is enough. You see, muscle building nutrition is one of the most
important aspects of packing on muscle mass.
All your training will go to waste and will not mean squat, if you do not eat enough to fuel
new muscle growth.
It is a bit like paying someone to build you a wall, but not giving the builder any bricks. You
can pay the builder as much as you want, but they still cannot build a wall without the
bricks.
So, enough of the reasoning for eating and all that, lets take a look at how much to eat to
gain muscle.
How Much To Eat To Gain Muscle
I will show you some examples on how to put all this together at the end of the article. But
for now, it is important to understand how to work out how much food you need.
How much you need to eat to gain muscle, will depend on your metabolic rate and how
much energy you take in and out, from food and exercise.
Your metabolic rate is basically a combination of how much energy your body needs to
stay alive. Processes like breathing, maintaining body temperature and the like. All affect
your metabolic rate.
Brought to you by: wcfitnessonline.com Follow me on:
11. There are formulas to work out your metabolic rate, but I do not want to turn this into a
mathematical article, as they are quite long.
Therefore, I have put a simple calculation you can use to guide you below:
Slight weight gain: 30-35 calories per kg OR 14-16 calories per pound
Greater weight gain: 35-40 calories per kg OR 16-18 calories per pound
To use the figures above, you simple multiply your bodyweight (in kilograms or pounds), by
the figures shown. For example: if you weight 200 lbs and you want to put on a lot of
weight, you multiply 200 x 16 = 3600 calories.
The above calculation means that you need 3200 calories a day to gain weight.
Now that may seem like an awful lot of eating, but that is the sort of calories you need to
be eating, to put on muscle!
Maybe now you realise why some people have a hard time gaining muscle?
If you are going to use the above figures, you will need to use some trial and error. As the
figures are not set in stone, so you may have to increase or decrease your calorie intake.
You are best aiming for your calorie target, for a few weeks, while keeping an eye on your
weight and muscle gains.
Alrighty then, are you still with me after this? Starting to realise how much you actually
have to eat? I hope you are.
Now lets take a look at what food to eat to gain muscle, as this is terribly important.
Because eating the wrong calories from foods can ruin all your efforts.
What Food To Eat To Gain Muscle
Once again, I am going to keep this next section as simple as possible. Not because I do
not think you are not smart enough, but because I want to keep this article as streamlined
as possible for you. I do not want you reading any ‘filler’ information from me.
The foods you need to eat can be broken into 3 different categories, which are also called;
macro-nutrients. Every food that you eat has these 3 macro-nutrients in them, these 3
macros are:
• Protein
• Carbohydrates
• Fat
So, what does this have to do with you? Well, it is very important to eat the right macro-
nutrients to fuel new muscle growth. Each macro-nutrient provides your body with certain
nutrients which are essential.
Brought to you by: wcfitnessonline.com Follow me on:
12. Protein: is the building block of life and is what your muscles are actually made up of. If
you take the water content away from a muscle, you are mainly left with protein.
Carbohydrates: are sugars which provide you with energy. You can get energy from other
macro-nutrients, but it is important to eat carbohydrates so that other nutrients are not
wasted on energy.
Fats: are an often misunderstood nutrient, but should form an essential part of your diet,
be it for muscle gains or even weight loss. Fats are involved in literally thousands of bodily
processes; One stand out one being hormone production, (can you say testosterone?)
The list above is not exactly a complete detailed look at the macro-nutrients, but I put it
there to give you an idea of what they do. What is important to know, is how much of the
macro-nutrients you should be eating.
I will show you a sample plan on what food to eat to gain muscle, with these macro-
nutrients. But for now I will give you a quick guide, to let you see how it is worked out.
The best ratio of these macro-nutrients to use is the easy to remember 40-30-30 ratio. Do
not worry I will explain what this means and it is quite simple.
The 40-30-30 ratio basically means to get 40% of your diet in carbohydrates, 30% protein
and 30% fats.
Remember this is only a guide, so do not start sweating at the thought of trying to work all
this out exactly. But your total calorie intake should be roughly made up of: 40%
carbohydrates, 30% protein and 30% fats. Understand?
Muscle Building Supplements
Firstly, before you even look at bodybuilding supplements, you must realise that building
muscle comes down to training and diet. You should start with a great training program to
follow, to break down your muscles, then plan a muscle building diet to build muscle back
up. Because if you are not training right and not eating correctly for your muscle building
training, you will not build muscle mass. No matter how many of the best bodybuilding
supplements you throw down your neck.
Protein
Protein is the basic building blocks of life. Proteins are an essential part of all living cells,
they make up structural components of body cells such as hair, muscle, collagen and
many others. Protein is the nutrient mostly in charge of creating new muscle tissue.
Protein shakes and supplements can be a convient way to add high quality protein to your
diet. Although protein can be obtained from food like chicken, it can be easier to
supplement with shakes when you are pushed for time. Protein shakes can be
supplemented at any time of the day, which is great to give yourself protein feeds between
meals. Protein is at the top of my list of the best bodybuilding supplements that work.
Brought to you by: wcfitnessonline.com Follow me on:
13. Creatine
Creatine comes in at a close second and works very well for increasing muscle mass
Creatine is a naturally occurring compound found in your body that helps your muscles
release energy. Creatine as a supplement should be considered by anyone interested in
maximizing his fitness, health and performance. Creatine is a very popular weight lifting
supplement because of its ability to produce results very quickly. Creatine is the most
popular and one of the most commonly used sports work out supplements available today.
For this reason creatine gets my number 2 of the best bodybuilding supplements that
work.
Vitamins And Minerals
Vitamins do not necessarily affect exercise but perform highly specific functions in the
body essential for muscle growth. In order for the human body to perform at its peak
potential, a large supply of vital minerals and vitamins must be supplied to the body. The
most common vitamin supplement is the multivitamin tablets which contain all the known
vitamins as well as trace elements and minerals. Be sure to take with a meal to allow for
better absorption of the vitamins and minerals. It is one of the underrated work out
supplements but very important.
Fish Oil
There are some fitness experts that will say you only need a multivitamin and fish oil work
out supplements to build muscle. Fish Oils contain long-chain fatty acids, such as DHA
and EPA. Fish Oil Benefits don’t stop at heart disease or depression. Fish oil can boost
metabolism and allow anyone to lose weight naturally. Fish oil helps to indirectly build
muscle by decreasing the inflammation brought on by hard training and increasing
recovery.
So, there you have my favourite supplements, nothing to flash or fancy I think you'll agree.
Want More Great Stuff From Me at WC Fitness?
Do you want to keep up-to-date with all my latest workouts info and special offers? If so,
you can follow me on your favourite social media. Also, feel free to ask me any questions
you have.
You can follow me using these links:
Follow me on Twitter
Follow me on Facebook
Follow me on Google Plus
Brought to you by: wcfitnessonline.com Follow me on: