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Tuesday, September 30, 2008

My Best Arm Workout Routine
By John Brown

Everybody loves big arms and the routines penned here should
help most, if not all of you, no matter what stage of development
you currently are at. So pay attention!

For the first six weeks I want you to do this:

Upper Arm Workout Program

Barbell Curls 4-6 sets of 6 repetitions.

Incline Dumbbell Curls 4-6 sets of 6 repetitions

I want you to go heavy on this but not at the expense of good
form. Try 2-3 times a week, depending on your stage of
development.

For the next six weeks you can do this super-setting with biceps
and triceps:

Barbell Curls 4-6 sets of 6 reps super-setted with

Lying Tricep Extentions 4-6 sets of 6 reps. And:

Incline Dumbbell Curls 4-6 sets of 6 reps super-setted
with:

Tricep Pressdowns 4-6 sets of 6 reps.


Then for the next six weeks superset each muscle group
separately to get a maximum pump. Here goes:

Barbell Curls 4-6 sets of 6-8 reps super-setted with

Incline Dumbbell Curls 4-6 sets of 6 -8 reps. And then:

Lying Tricep Extentions 4-6 sets of 6 -8 reps super-setted
with:

Tricep Pressdowns 4-6 sets of 6 -8 reps.

After completing 6 weeks of that agony your arms should feel
really swollen and full. So you can now go back to your regular
straight set routine as in the first six weeks, but this time pick
two new free weight exercises for arms.

Nothing fancy or complicated, just basic heavy training and
you'll get results beyond your wildest dreams. This is a time
proven formula that has brought success to many champions
in the past. It can do the same for you.

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Monday, September 22, 2008

Pre-Exhaustion - High Intensity Weight Training Technique
be Joe Socci

Pre-exhaustion is a technique that can be used every now and then to
shock a muscle and bring it to a greater level of failure than when
one reaches failure on a single exercise. This is an advanced
technique and requires high intensity levels in order to carry out
the second of the 2 exercises involved in the "super set".

The idea behind pre-exhaustion it is that certain exercises target a
specific muscle while working other secondary muscles involved in the
lift while certain exercises completely isolate the target muscle. For
example, bench presses work the chest primarily while the delts and
triceps are invloved, where as dumbell chest flys can be performed
such that the triceps and majority of the delts are removed.

As an example with with chest. start with a set of dumbbell flys or
pec deck to failure then immediately go to barbell or dumbbell bench
presses--flat or incline. You won't be able to use as much weight on
the pressing movement as normal, but you will shock your muscles
into growing.

When blasting biceps, start with hammer curls, which hits mainly the
brachialis part of the bicep. Hit failure and go right to barbell curls.
This will really shock the biceps.

Many think you must ALWAYS start with bench presses, heavy curls or
heavy tricep movement in order to grow.

What I have found from my experiences is that muscles respond to
INTENSITY! Hard intensity! Not necessarily the load applied--however
that is an important factor. And remember as intensity increases
volume should decrease.

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Tuesday, September 16, 2008

Mighty Shoulders
by Alan Palmieri

Well developed delts are one of those body parts that attract admiring
glances whether you are in a swimming suit, a sport coat, or just a
shirt. If you haven't discovered it by now, they are also one of the
trickiest muscle groups in the body. You can be performing any direct
delt movement you can think of and when you come to the point you
feel you can't do even a single partial rep more, stop and rest for only
five seconds, that's right just five seconds, and start again. I bet you
can now do at least three more full reps. Like we call it down south,
the delts are playing "possum". The delts are notorious for claiming
they can't do anymore and making you think you have to quit because
they have gone as far as they can go.

It takes a lot of willpower and determination to blast the delts into a
growth pattern. They will convince you they have given their all when
in fact they have more to give. Don't let them get away with their little
trick. Over the years I have observed many trainers that simply
allowed the delts to control their workload. Try as they might, these
individuals were unable to move past the point necessary for
outstanding delt development. I was subjected to the delts trick
myself for several years, until I learned what they were doing. We
all know that basically pressing movements are generally used for
size and lateral movements are designed mainly for shape. I would
cycle my training so that once finished with pressing movements for
four to six weeks I would switch to lateral movements. Although this
produced noticeable changes in shape and definition, no real change
in size occurred.

Becoming extremely frustrated with the lack of my delt development I
embarked on a take no prisoner mentality. I did every movement you
can think of. I also tried every routine and program; once a week,
twice a week, three times a week, super-sets, tri-sets, heavy,
light, you name it. Well needless to say for about two years this also
failed to produce the results I was looking for. It was not until I
realized the "possum" aspect of my delts that I was able to develop a
method which brought them under my control instead of me under theirs.
I don't think their little game ever goes away, at least it never did for
me, but now I know what to do and how to handle it. If you are having
trouble adding size to your delts or, if you have discovered them
playing "possum" with you, take heart, you can beat them at their
own game.

I incorporate a number of movements in my delt training as well as
different methods. Once my delts become accustom to what I am
doing they start that "possum" crap and I let them have it. I make
them pay! It doesn't take long for them to repent and stop, for a
little while anyway. I won't go into all the different ways I do this
but I'll give you the scoop on my favorite one.

I personally like standing dumbbell presses for shoulder mass. I
will normally perform fours sets of eight reps, sometimes five sets
depending on my energy level and how much time I have.
Normally I use a pyramid up method, adding weight with each set
and reducing the reps. When my delts start their "possum"
game here's what I do. The next workout instead of pyramiding
up I will start with the heaviest dumbbells I can handle first and
pyramid down. Be sure you thoroughly warm-up because you will
be using the heavier weights first. As soon as the delts refuse to
budge, playing their little game again, I put the dumbbells down
and immediately pick up a pair that are five pounds heavier and
press them for as many reps as I can, which is usually for only
one rep and possibly a rep and a half. I then take a short rest
and continue the attack for my four or five sets employing the
same method I just outlined. Now my delts are not sure if they
are playing "possum" or if they have really had it and I'm not
sure either. All I know is that it produced results and allowed me
to lift heavier thus increasing the size of my shoulders.

When incorporating this shock routine into my workouts I would
work frontal delts on chest days and rear delts on back days
giving my full attention to side delts on a day all to
themselves. After about four to six weeks on this routine I
would go back to performing lateral raises or my normal
dumbbell or barbell presses. But I would have a noticeable
change in the delts and gained in both size and strength. About
six weeks later the ole delt "possum" trick will work back into
your workout so be prepared to shock 'em again.

Note: Alan Palmieri is the author of some great new bodybuilding
courses that give honest information for natural bodybuilders, for
full info go to: http://www.bodybuildingfanatic.com/ebooks.html

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.
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Tuesday, September 09, 2008

Low-Carb Chili Recipe
by Vicki Palmer

Adapted from a high-carb recipe, this has become one of my
favorite, easy dishes to put together. Leftovers are great
and extra servings can be frozen for an easy breakfast or
lunch in the future.

3 lbs lean ground beef
2 cans of beans, your choice
1 28 oz can crushed tomatoes in puree
1 large green pepper, chopped
2 large onions, chopped
2-3 garlic cloves, minced
1/3 cup extra virgin olive oil

Spice Mix:
3 T chili powder
2 T cumin, ground
1 T coriander, ground
1 T dried oregano
1/4 tsp cayenne pepper
1 T unsweetened cocoa powder
5 tsp salt

Mix the seasonings together to make the spice mix. Heat about
half the olive oil in a large pot. Add the onions and peppers and
saute over medium heat for 7 minutes. Add the rest of the oil to
the pot, then stir in the spice mix and the garlic. Lower the heat a
little and stir for 2 minutes. Add the beans (with liquid) and
tomatoes. Bring to a boil. Crumble the beef into the mixture.
Cover and simmer for 30 minutes, stirring occasionally. Leave
lid off for last 15 minutes to thicken, if desired.

Makes 9 servings, each having 30 grams of protein and 12 grams of
carbohydrate.

Optional: For super low-carb chili, omit beans and replace with
1/2 cup of water.

For more great fitness and bodybulding recipes log onto:
http://www.trulyhuge.com/cookbook.htm


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Tuesday, September 02, 2008

Fat Facts

1) Fat is a high calorie food. There are 9 calories in each gram of
fat.

2) Fat contains more than twice the number of calories in protein
or carbohydrates.

3) From a weight loss/calories viewpoint, all fats are equally 'bad.'

4) Low-calorie diets are usually low in fat.

5) If you are trying to l ose w eight, it is best to reduce your
intake of high-fat, high-calorie foods like butter (80 percent fat),
mayo (75-80 percent fat) and oil (100 per cent fat.)

6) Fast food is generally high in fat and calories.

7) Fat-free foods are not necessarily low in calories. Many fat-free
sweet products are high in sugar and therefore high in calories.

8) From a health viewpoint, not all fats are equally 'bad'.
Monounsaturated fat may contain the same calories as saturated or
hydrogenated fat, but it offers clear health benefits. Even so, the
Food Pyramid Guidelines and official US Dietary guidelines recommend
that all fats should be eaten sparingly.

9) While there is no substitute for proper diet and exercise,
sometimes we are stuck with having to eat on the run and every
now and again we will cheat by eating some great tasting high fat
foods. For such "damage control" take Fat Absorber a product
that naturally blocks absorption of fat in the food you consume.
The blocking action reduces the number of calories available to
the body from the food eat.

For full details on Fat Absorber got to:http://www.trulyhuge.com/fat_absorber.htm

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
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