I Just Want to Get Big...FAST!
By Lester Maurice

This is the battle cry heard around gyms all the time. Some people
just starting out are skinny or feel undersized for their height.
Others are tired of training for definition or doing aerobics and
want to add mass and power that they haven't necessarily
experienced before. There is always a fascination to see just how
big you can get for your size. There's really nothing wrong with
this goal as long as you do it intelligently. You have to cycle
this type of intense lifting with periods of lighter training
and you have to develop the whole body so as not to throw yourself
way out of proportion by having only a huge chest or gigantic
thighs with nothing else that matches.

Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.

The flat bench, parallel squat and deadlift will be the main focus
of this cycle. If you can't do these, then you can replace them
with some alternate movements using machines or dumbbells but you
will be losing some of the intended growth hormone effect.

This is a five-week routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your
basic bodybuilding routine for four weeks before cycling on
again. Use the routine two days each week (eg. Tuesday and
Friday or Monday and Thursday). You will never use the program
more than two days throughout the five week cycle. Trust us,
it won't be necessary. Good luck!

Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps

Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps

Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps

Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps

Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps

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Neck Workout

Your neck is a very important area to exercise. Your neck muscles
should be strong to prevent injury as any injury to this part
of your body can lead to all kinds of problems. The size of
the neck and surrounding muscles is also important in the sport
of bodybuilding, in fact for most bodybuilders the neck is their
most under emphasized body part.

Neck Training

Exercises For Neck Muscles

Most neck training exercises can be performed using manual
resistance (added pressure from yourself or your training
partner) or with reasonably light weights.

How To Build Neck Muscle With Home Workout

Manual Resistance Exercises

Warning: Manual resistance can still cause injuries if done
haphazardly. Manual resistance should be used on all four
sides of the neck, this will help develop all of the
neck muscles.

Place hands, or have training partner place hands, against
the front, sides and back of the neck and apply pressure.

Resist this pressure with the neck. This exercise can also
be done with a towel for added pressure (pulling as opposed
to pushing). Maintain the resistance for at least 15 seconds
and increase this time each session.

Neck Training Program With Weights

1. Weighted head tilting.

Lie on a bench with your head off the edge. Place a plate on
the top of the head over a soft towel for padding.
Holding the plate in place with your hands, bend at
your neck forward and back, using your neck to perform the
exercise. Your hands are only used to hold the plate
on your head securely. Do all four sides for 2-3 sets 10-12
reps.

2. Barbell or Dumbbell Shrugs.

Hold a barbell or a pair of dumbbells palms inward at arms'
length at the sides, lower your arms as far as possible,
then shrug the shoulders up as far up as possible.
Complete 2 to 3 sets of 8-12 reps.

3. Upright Rowing.

Grasp a barbell with a fairly close grip, raise the bar to
chin height. Keep your elbows above bar level at all times.
Do 2-3 sets of 8-12 reps.

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Jim Carrey criicizes anti-depressants, says "in many ways" he agrees with Cruise

Comedian, Jim Carrey, was on Prozac for some time. Now he's off, says vitamins have handled his depression.

Jim Carrey: Anti-Depressants Don't 'Get to the Problem'
The Yes Man star, who says he's "happier than ever," credits vitamins with pulling him out of depression
Source: People.comFriday, Dec 19, 2008

Jim Carrey says he's the happiest he's ever been - and credits a positive outlook and vitamins with helping him find contentment.
"I believe that everything that happens to you is the greatest thing that could ever happen to you," the Yes Man star, 46, told Larry King on Monday.
"What if ... you fall down a manhole?" asked King.
"Everything. Mugged in an alleyway, being hit by a brick in the face. That's how the universe works," Carrey answered.
The actor, who is dating actress Jenny McCarthy, says he overcame depression without medication.
"You know at the risk of opening up the whole Tom Cruise Prozac argument ... I don't disagree in many ways," said the comic. "I think Prozac and things like that are very valuable to people for short periods of time. But I believe if you're on them for an extended period of time, you never get to the problem."
So what did help Carrey get out of his funk?
"I take supplements," he said. "Yes - well, it's not - well, it is vitamins."

Low Carbohydrate Diet Chicken Picatta Recipe

Following the Atkins low carb plan?

Here's a low carb, muscle building health and fitness recipe,
that's easy to make and tastes great!

1 lbs. boneless, skinless, white meat chicken - sliced thin for
scaloppini

2-4 cloves Garlic - pressed or minced fine

1 large Shallot - minced fine

1 cup defatted Chicken Stock

1/4 cup White Wine

Juice of 1 Lemon

Basil, Oregano, and Pepper to taste

Flour for dusting

1-2 tsp. Olive Oil

1 tablespoon Capers (optional)

Dust chicken pieces until well coated. Heat 1-tsp. oil on high
and lightly brown chicken on both sides. Do not over cook.
Remove and set aside. Lower heat to medium. Add
remaining oil and sauté garlic and shallot until translucent.
Add seasonings and Chicken. Turn up heat to high and
add wine. Boil off alcohol and add stock and lemon juice.
Reduce until slightly thickened. Add capers if desired and
serve.

For more great recipes chout the:Bodybuilding Cookbook

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Quick Mass Muscle Blast
By Bryan Kernan

I'm going to let you in on a little secret that can help you add
some relatively quick size to lagging body parts.

Let's use the calves for example since most people don't
really put that much effort into calf training. I understand...it's
painful. But a great set of calves can really make your
physique stand out. I admire a great set of calves much more
than a great set of arms. Everybody works hard on building
up their arms. Hardly anybody busts their butt building their
calves.

Here's what I want you to do:

For the next 4 weeks, work your calves at the END of your
workout twice a week with preferably 2 days of rest between
calf workouts. For example, work your calves on Mon. &
Thurs. or Tues. & Friday.

Like I said, calves will be the very last body part training
you do on those training days.

Do 5 sets of 6 to 8 reps of the Standing Calf Raise or
Donkey Calf Raise with as heavy a weight as you can
handle. Rest as long as you need between sets. The most
important thing is to recover enough to use heavy weight
for the required number of reps.

Try to use the same weight for each set. If your reps fall
below 6 due to fatigue then lower the weight or rest a little
longer between sets. Each week try to add at least 5
pounds for all 5 sets.

After your 5th set, rest about 2 minutes and reduce the
weight you've been using by about 50%. Do one last set
for at least 20 reps. If you can do more then keep going
until temporary muscular failure, but do at least 20 reps.
If you can't complete 20 reps then reduce the weight
again and without rest get your 20 reps.

Right before and after you do this workout take 10
Nitrobol http://www.trulyhuge.com/nitrobol.htm


The combination of the heavy weight/low rep training
with the final high rep set will have the muscle totally
engorged with blood. The Nitrobol will hit the
bloodstream and will be rushed to the area pumped
with blood. This will contribute to faster recovery which
means you will increase muscle size and strength faster!

Note: Bryan Kernan is the author of "Bodybuilding
Supplement Secrets Revealed!" This book contains
advanced supplment secrets and shows you how you
can gain up to 15 lbs. in the next 6 weeks by
discovering how to turn the supplements you buy at
your local health food store into super powerful
anabolic compounds!
http://www.trulyhuge.com/SupplementSecrets/

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Tips And Advice For Bodybuilders
by Bob Paris

1. Training with weights is much more than just swinging weights
around. In order to be successful and avoid injury, you must learn
to feel muscles being focused on.

2. Perfect exercise form is more important to your progress than
lifting the heaviest weight you can pick up.

3. The combination of weight training, aerobics, good nutrition and
motivational exercises is synergistic - the outcome from the
combination far exceeds the result that would be experienced if any
of the elements were left out.

4. Dietary supplements cannot make up for a poor diet. You must
first develop a clean, balanced eating strategy that suits your goals
and metabolism. Follow it diligently before even considering adding
supplementation.

5. If you break your workout or nutrition plan, you should get right back
on track. You shouldn't beat yourself up over it. Just pick up where
you left off and move on.

6. There are several different ways to grow stronger in your workouts.
Increasing the amount of weight used is only one.

7. All of your goals for a flawless body should be rooted in the reality of
your body structure and your ability to invest time and effort.

8. You've learned how to visualize your flawless body in action. That
vision is the drawing board on which you can sketch further images of
success.

9. "Just do it now" is a personal rallying cry that will get you to push
forward when you feel like doing anything else in the world rather
than training and eating clean.

10. Through perfecting your exercise form, you've learned the difference
between appropriate pain, such as the burn in the muscle, and injurious
pain.

11. Positive thinking can plant emotional success messages. The
process has begun to replace negative body images with high self-esteem.

12. You know now that you can do it. You have the ability to physically
control your body through exercise and nutrition.

13. Rest and recuperation are as essential to your gains as the exercise
itself.

14. Yo-yo, crash d iet ing never works.

15. You've learned to use positive failure as a guideline for when a set
is complete. You've used focus and concentration to give your fullest
power to each set.

(ref. Flawless, pp.151-152)

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