The Get Big Workout
"The Pump: A commonly used bodybuilding term. 'The pump' occurs when
your muscles swell up beyond their normal size by a considerable
amount. Looking at yourself in the mirror, you will look bigger, and
likely show appear more vascular and defined as well as being more
confident in yourself. A good pump can be felt and noticed for a long
time after workout if done properly. Oxygen and nutrients will
continually to be brought into the area being exercised during intense
weight training activity. Blood is forced into the area being exercised
but not drawn out. This extra blood stays in there for some period,
causing it to swell and appear noticeably bigger."
Our new "Muscle Pumping" training and supplementation program is getting
amazing results with all that have tried it. These are the best results
in terms of fat free muscle gains, that we have ever witnessed in so
short a time.
Even the slowest of slow gainers are getting big on this program, and
they are getting ripped too, because they are gaining lean body mass!
And their strength gains were just as impressive, literally going
through the roof!
How does it all work? Well, let me fill you in.
The Training
First and most importantly there is the training program, this routine
is a serious program that will increase your strength by leaps and
bounds. And it will also give you size gains like you have never seen,
the pumps you will get will make you feel like your muscles are going
to burst.
The theory behind it being that to get the most out of your workout,
you have to stimulate both the slow and fast twitch muscle fibers in
your body. This routine will force your body to new growth by using
low and high reps - first you add weight each set and work down to a
heavy weight for 6 reps then finish off with a lighter weight for 20
reps. The idea is to use heavy weights to stimulate size and muscularity
while the sets of 20 reps create a huge pump and help build blood
vessels. Rest should only be about 60 seconds between sets, just
enough to change the weight.
This is an every other day split routine - Workout A first day, rest
day two, Workout B the third day, rest on day four, Workout A day five
and so on.
Workout A
Legs, Chest and Biceps
Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps
Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps
The Supplements
Supplement 1: Pumped Extreme - See http://www.trulyhuge.com/creatine.htm
Supplement 2: Nitrobol - See http://www.trulyhuge.com/nitrobol.htm
After a 2 weeks taking these supplements, and following the training routine,
your muscles will feel like they are going to explode, you'll be so pumped
after your workout that you'll have trouble moving and veins will be popping
out all over!
This program could change your life forever, we strongly urge you to seize
this chance to make your best gains ever over the next 8 weeks.
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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Tuesday, November 25, 2008
Tuesday, November 18, 2008
My Best Workout For Size and Strength
By Matt Talbott
I am a 28 year old lifter who has spent the last 10
years trying everything from pure body shaping routines
to traditional strength related programs, including
extensive work with heavy, awkward objects for all-around
functional strength.
One of the best programs I've found for size and strength
is to train on Mondays, Wednesdays, and Fridays for 30 minutes
on 8 exercises:
1x10 (no gear or belt unless poor back requires support)
Full back squat
Bench press
Deadlift
Standing military press
Chin up
Parallel dip
Standing barbell curl
Lying barbell triceps extention
I stand 6 feet tall and weigh 250 lbs. solid with confident
size and strength. I want to add that the 20 rep squat
workouts are great for those who can maintain the
necessary motivation to follow through on the required
workouts.
(Milk, peanut-butter, and eggs are the best
foods to eat for ensuring faster recuperations and
pre-workout energy).
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!
Click Here To Sign Up Free
By Matt Talbott
I am a 28 year old lifter who has spent the last 10
years trying everything from pure body shaping routines
to traditional strength related programs, including
extensive work with heavy, awkward objects for all-around
functional strength.
One of the best programs I've found for size and strength
is to train on Mondays, Wednesdays, and Fridays for 30 minutes
on 8 exercises:
1x10 (no gear or belt unless poor back requires support)
Full back squat
Bench press
Deadlift
Standing military press
Chin up
Parallel dip
Standing barbell curl
Lying barbell triceps extention
I stand 6 feet tall and weigh 250 lbs. solid with confident
size and strength. I want to add that the 20 rep squat
workouts are great for those who can maintain the
necessary motivation to follow through on the required
workouts.
(Milk, peanut-butter, and eggs are the best
foods to eat for ensuring faster recuperations and
pre-workout energy).
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!
Click Here To Sign Up Free
Friday, November 14, 2008
GENERATION RX
Common Radius Films is a private documentary and media development company based in Vancouver, British Columbia. GENERATION RX marks the first film partnership between the company and international award-winning writer/producer/director Kevin P. Miller. This film explores how children have been caught in the middle of an unprecedented change in Western culture: that of drugging children with psychiatric medications earlier — and more often than ever before.
GENERATION RX has already garnered the support of some of the most respected names in Hollywood, including writer/director Paul Haggis, who won back-to-back Academy Awards for "Million Dollar Baby," and "Crash." GENERATION RX, Mr. Haggis said, "is a powerful and often chilling eye-opener. Weeks after viewing, the stories continue to haunt me."
GENERATION RX is scheduled for release in 2008.
Common Radius Films is a private documentary and media development company based in Vancouver, British Columbia. GENERATION RX marks the first film partnership between the company and international award-winning writer/producer/director Kevin P. Miller. This film explores how children have been caught in the middle of an unprecedented change in Western culture: that of drugging children with psychiatric medications earlier — and more often than ever before.
GENERATION RX has already garnered the support of some of the most respected names in Hollywood, including writer/director Paul Haggis, who won back-to-back Academy Awards for "Million Dollar Baby," and "Crash." GENERATION RX, Mr. Haggis said, "is a powerful and often chilling eye-opener. Weeks after viewing, the stories continue to haunt me."
GENERATION RX is scheduled for release in 2008.
Thursday, November 13, 2008
Bicep Building Tips
By Justin Keyser
Here's something I've been experiencing phenomenal success with
in regard to bicep growth.
I am a believer that dumbbells offer the greatest benefit than
any other tool in the bodybuilding arsenal for enlarging and
strengthening the biceps. The reason being is that one of the
major functions of the biceps is rotation of the wrist; an
impossibility with a barbell. This is not to suggest that
barbell work is unnecessary, merely that in order to fully
activate the biceps and in particular the biceps bracchialis,
flexion of the wrist is absolutely needed.
I also have noted the most muscular growth occurs in the biceps
when a free-range movement is implemented. (As opposed to a
preacher bench type of restricted movement). This being stated,
I have devised a way of performing dumbbell curls in which I
regularly achieve a massive pump and ever-increasing strength
in each workout.
Sit on a bench designed for behind-the-neck presses which
preferably has an elevated foot support. Grasp a dumbbell in
one hand and with the other, grasp the barbell support bar.
Bracing with the support arm, lean slightly in the direction
of the working arm, making sure to keep the arm close to, but
not touching, the torso.
At a moderate tempo, forcefully curl the DB upward and outward,
with the pinky higher than the thumb. Keep the wrist relaxed
throughout the curl and squeeze the muscle with everything
you've got at the top.
Control the negative! This is perhaps the most important part.
It's the stress of eccentric portions of any movement that
contribute to the lion's share of growth. No swinging the
w eight around. The w eight you use is not as important as
the perceived stress the muscle receives.
After doing one arm switch to the other and repeat the
sequence. My suggestion is one relatively light set to
prepare the arms for the torture of the real work. By
"real work" I'm not talking about a marathon of sets-just
enough to stimulate the muscle. Do your warmup and immediately
perform a heavy set to failure-assisting with the bracing hand
at the point of being physically incapable of another clean
rep. Not just when discomfort sets in.
At the next workout, which should be a full week later, try
to increase either your rep count with the same w eight or
to increase poundages by 2 or 3 p ounds.
That's it for now. Stay tough!
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!
Click Here To Sign Up Free
By Justin Keyser
Here's something I've been experiencing phenomenal success with
in regard to bicep growth.
I am a believer that dumbbells offer the greatest benefit than
any other tool in the bodybuilding arsenal for enlarging and
strengthening the biceps. The reason being is that one of the
major functions of the biceps is rotation of the wrist; an
impossibility with a barbell. This is not to suggest that
barbell work is unnecessary, merely that in order to fully
activate the biceps and in particular the biceps bracchialis,
flexion of the wrist is absolutely needed.
I also have noted the most muscular growth occurs in the biceps
when a free-range movement is implemented. (As opposed to a
preacher bench type of restricted movement). This being stated,
I have devised a way of performing dumbbell curls in which I
regularly achieve a massive pump and ever-increasing strength
in each workout.
Sit on a bench designed for behind-the-neck presses which
preferably has an elevated foot support. Grasp a dumbbell in
one hand and with the other, grasp the barbell support bar.
Bracing with the support arm, lean slightly in the direction
of the working arm, making sure to keep the arm close to, but
not touching, the torso.
At a moderate tempo, forcefully curl the DB upward and outward,
with the pinky higher than the thumb. Keep the wrist relaxed
throughout the curl and squeeze the muscle with everything
you've got at the top.
Control the negative! This is perhaps the most important part.
It's the stress of eccentric portions of any movement that
contribute to the lion's share of growth. No swinging the
w eight around. The w eight you use is not as important as
the perceived stress the muscle receives.
After doing one arm switch to the other and repeat the
sequence. My suggestion is one relatively light set to
prepare the arms for the torture of the real work. By
"real work" I'm not talking about a marathon of sets-just
enough to stimulate the muscle. Do your warmup and immediately
perform a heavy set to failure-assisting with the bracing hand
at the point of being physically incapable of another clean
rep. Not just when discomfort sets in.
At the next workout, which should be a full week later, try
to increase either your rep count with the same w eight or
to increase poundages by 2 or 3 p ounds.
That's it for now. Stay tough!
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!
Click Here To Sign Up Free
Tuesday, November 04, 2008
Do You Suffer Lower Back Soreness After Squats?
by John O'Neill, Australia
Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.
A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:
* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)
By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.
In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.
The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.
Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.
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!
Click Here To Sign Up Free
by John O'Neill, Australia
Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.
A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:
* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)
By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.
In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.
The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.
Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.
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!
Click Here To Sign Up Free
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