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Sunday, June 29, 2008

Links to some interesting sites:

All The Whey Protein Supplements

APT Pro Gear Weight Lifting Products

Building Massive Legs Without The Squat

Gym Visit - Database of gyms in over 65 countries

Fitness Equipment at Flab-u-loss

Health and Fitness Blog Blog by Travis

Insane Muscle Gain

Ironville Clothing Co

Personal Trainers In Maryland, Virginia, and Pennsylvania

Protein Supplements Muscle Building Programs

Sports Supplements, Fat Loss and Bodybuilding

Take Your Vitamins - VitaminBaron.com

USA Fitness Equipment

Us Sports Radio

Hydrolyzed-Collagen.com for Bones and Joints

Fast Weight Loss Guide

Pilates equipment

Revamp Your Routine
By Scott Miller

I'm not talking about all new exercises or routines, I'm talking
about taking full advantage of the routine you use now.

You see so many people at the gym talking, goofing off, just
there going through the motions. If you're there to get
Truly Huge (like I am), then there's not much room for that
until you're done with your daily routine.

Many people don't even do warmups - it's quite surprising. I
started doing warmups quite a while back, but just went through
the motions. Now, I make sure every rep of every set of warmups
is doing just that, warming me up for the heavy lifting to follow.

On your working sets, concentrate on each rep and each set,
making sure you're doing your best to keep your form intact and
doing the reps with purpose. Benching today? Feet flat on the
floor, keeping your back on the bench, lower the bar slowly, no
bounce off of your chest and concentrate on working your pecs to
the fullest.

Between sets - stretch. I've just started doing that and it
does make a difference. It helps keep the blood flowing and the
muscles warm. I've found I can actually push/pull or lift more.

Don't forget about one other big thing for your routine - GOALS.
I can't stress this enough, either. If you don't have any goals,
you won't ever get anywhere or shoot for anything. Set goals,
right them down and keep track of your progress.

My goals for 2007 at age 44 - 315# bench press, 450# squat
again and 550# deadlift.

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Thursday, June 19, 2008

REPEAT OFFENDERS: "The Mission" trailer

I great new film with Taimak of "The Last Dragon" fame.


Wednesday, June 18, 2008

Heavy Weight and Low Reps
by Brad Evanochko

I have to thank you for one of the best tips I've received in over ten
years, you wrote the comparisons of two lifters, one using the
normal 8-10 reps at 60% of max for 2-4 sets per excersize, and the
other using 2-3 reps at 80-90 % of max over 2-3 sets. The difference
being that the lower rep scheme producing more strength and less
systematic burnout, so I decided to give it a try,and the results are
startling. I decided to try this extremly heavy routine around the
basic lifts:

- Flat bench
- Reverse lat pulls
- Barbell front shoulder presses
- Preacher curls
- Ticep pushdowns
- Squats

The workout went as follows - warm up ( but dont waste too much
energy ) then throw on the weight and push 2-3 reps for 3 sets and that
was it. I started, for example bench, the first week at 245 lbs and added
five pounds every week and am up to 285 lbs at the same scheme. Bicep
curls went from 80 lbs to 130 lbs, Shoulders from 135lbs to 195 lbs, lat
pulls from 150 lbs to 210 lbs and tri. pushdowns 70 lbs 120 lbs. Squats
are on a bit of hold as I had reconstructive surgery to re-attach a severed
achillies ( so I'm maintaining at a 275 squat and can put this to test in
about a month when the healing time is completed .

I'm thrilled with the results, my overall pump and thickness is incredible,
it lasts for days. In fact I have to wait a least 2-3 days between workouts
to recover, and it seems that my metabolic rate has skyrocketed as I've
been eating like a pig and still manitain my cuts. I totally disagree with
the theory that a rep scheme of only 2-3 reps will only produce strength
and not size, I haven't felt this " Truly Huge " and strong in years. I think
the real secret that none of these bodybuilding magazines is telling is
that THIS is the proper technique for building mass and complete
bodybuilding. I think the reason it works so well is that at that weight,
you can't help but have a super intense workout. As long as a person
uses this routine with plenty of rest and avoid overtraining, I think the
results will be astonishing---I'm sold! ( and I've been training for
almost 20 years ), so give it a try.

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Wednesday, June 11, 2008

This weeks training article takes away all excuses for not
training because you don't have the right equipment. With the
"Exercise/Rest Principle Formula" you can build your body
with nothing but bodyweight only exercises. All you really
need is an improvised dip bar (the backs of 2 chairs will
work just fine) and an improvised chin bar (how about
chinning from a rafter?)

I hope you enjoy the article.

All the best,
Paul


Exercise ? Rest Principle Formula
By: Dennis B. Weis
The "Yukon Hercules"

Use on any Non-Apparatus bodyweight only exercise:

Chin-ups
Crunches
Dips
Leg raises
Pushups
Squats (one-legged) Sissy Squats


STAGE 1
Using the 1-legged squat as an example, begin by
performing this exercise for as many ultra-strict
repetitions as possible within a 10 second time frame,
Now rest for exactly 10 seconds; after the 10 second rest,
immediately begin to perform some more 1-legged squats
for 10 seconds, then take another 10-second rest. Continue
this pattern of 10 seconds of exercise followed by 10
seconds of rest for 9 more complete cycles, for a total of 10.
On each of the succeeding five days you increase the
number of cycles by two.

Stage1 Cycles Work Rest Accumulated Work/Rest Time
seconds seconds minutes/seconds
Day 1 10 10 10 1:40 1:40
2 12 10 10 2:00 2:00
3 14 10 10 2:20 2:20
4 16 10 10 2:40 2:40
5 18 10 10 3:00 3:00
6 20 10 10 3:20 3:20

STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout
days and begins with 10 cycles of work and rest, increasing to
20 by day six, The difference here is that you will perform 15
seconds of exercise and take 10 seconds of rest per cycle,

STAGE 3
At this stage you switch to 20 seconds of exercise and take 10
seconds of rest per cycle.

STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest
per cycle.

STAGE 5
In the last stage you do 30 seconds of exercise and take 5
seconds of rest per cycle.

To summarize, here are the steps for successfully completing
the five stages of the exercise/rest principle.

1. Each individual stage (1-5) consists of 6 workout days. The
workouts can be performed on consecutive days, or you can do
them every other day.

2. Begin each new stage on day 1 by doing a minimum of 10
nonstop sequences of the exercise/rest principle, then on each
scheduled workout day thereafter be sure to add 2 nonstop
sequences (as in the detailed stage 1 example).

3. Always do as many ultra-strict repetitions as possible during
the work phase.

Follow the Exercise/Rest Formula as described and you
discover a renewed interest in performing bodyweight only
exercises.

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Fitness and Health Tips Newsletter, and you will be automatically entered
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Wednesday, June 04, 2008

Cookin' Good, Lookin' Good

Sometimes all it takes is a quick switch to lower the calories
and add a new twist to the flavor of an old favorite. Here are
some ideas for savvy substituting:


* Broil, grill, roast, steam, stew, stir-fry rather than fry.

* Use two egg whites in place of one whole egg in most baked goods.

* Add spices (e.g., cinnamon) to sweet baked goods to enhance the
flavor when you reduce sugar.

* Flavor cooked vegetables with lemon juice, flavored vinegars,
and herbs instead of fat and salt.

* Substitute lowfat yogurt for mayonnaise or sour cream in dips
and dressings.

* Serve fresh, baked, or broiled fruits for dessert in place of
sweets.

* Drink sparkling water with a lemon slice or fruit juice mixed
with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort
it takes to make wise food choices can bring big rewards in terms
of general health and fitness, weight control, and an enhanced
sense of well being.

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

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