Hardgainer Tips To Building Mass
By Jeff Anderson The "Muscle Nerd"

Are you a "hardgainer"?

You know...someone who is reeeeeally skinny and has a hard time
putting on muscle mass?

Well, one of the big problems hardgainers have is that the
don't have a hormone system that processes the "testosterone
chain" as efficiently as other guys.

Stinks, doesn't it?!

But here's a little trick you can try that is sure to kickstart
some new gains...

How To Boost Testosterone For More Muscle Mass...

Ok, here's what you do...

For one week, before each of your workouts (no matter which body
part you're targeting)...

...do 3 Sets of high volume Squats

I know, I know...you hate doing squats period, right?

But especially for scrawny hardgainers, squats are the "King"
of all mass building exercises because they use more total
muscle fibers than any other exercise.

You should also know that squats promote growth throughout the
whole body, not just the legs.

How? The squat involves multiple muscles, in fact it has been
estimated that there are up to 200 muscles involved in the squat.
Muscle building hormones are released during and after a Squat
workout in response to the physiological stress.

By starting your workout with 3 sets of squats (shoot for high
reps...like 15-20), you jumpstart your endocrine system to kick
up the production of anabolic hormones like test0sterone.

Plus...using a higher volume rather than lower, you also stimulate
the release of more human growth hormone that stimulates muscle
growth.

Do this 3 times a week and then move on to the rest of your
workout (such as your chest, shoulders, etc.)

The flood of healthy, mass-building hormones will benefit your
entire body and slather your scrawny frame with layers of
muscle in no time!

Editors note:

Want more Killer Hardgainer Tips?

Check out "Hardgainer Project X"

Hardgainer Project X

It's jam packed with great tips just for skinny "ectomorphs".

You'll find 3 more Advanced Training Tips designed
especially for guys who have a hard time building muscle.

For example, you'll discover:

1.) Your Body's 2 Most Anabolic Hormones, And A Crazy "Tag Team"
Technique To Trigger An Explosive Surge Of Thick New Muscle!

2.) The Hardgainer Workout Training Technique That Targets 373%
More Muscle Fibers!

3.) The $.08 "Miracle Supplement" That Literally Doubles
Muscle-Protein Uptake For Crazy New Mass Gains!

This is Not the same old "do compound exercises and eat a ton of
food" programs!

Jeff has literally dissected the "7 Hardgainer Genetic Limitations"
and devised a way to blast each one of them into submission.

Jeff said that this program was Custom Built for the Serious
"hardgainer" ectomorph.

In fact, the more challenged a person is with building muscle, the
Better they responded to the training!

You'll see what I mean when you see the 6 "human lab rats" Jeff
experimented on.

Go check out their "before & after" photos at...

Hardgainer Project X

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 Bodybuilding Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Hardgainer Tips To Building Mass
By Jeff Anderson The "Muscle Nerd"

Are you a "hardgainer"?

You know...someone who is reeeeeally skinny and has a hard time
putting on muscle mass?

Well, one of the big problems hardgainers have is that the
don't have a hormone system that processes the "testosterone
chain" as efficiently as other guys.

Stinks, doesn't it?!

But here's a little trick you can try that is sure to kickstart
some new gains...

How To Boost Testosterone For More Muscle Mass...

Ok, here's what you do...

For one week, before each of your workouts (no matter which body
part you're targeting)...

...do 3 Sets of high volume Squats

I know, I know...you hate doing squats period, right?

But especially for scrawny hardgainers, squats are the "King"
of all mass building exercises because they use more total
muscle fibers than any other exercise.

You should also know that squats promote growth throughout the
whole body, not just the legs.

How? The squat involves multiple muscles, in fact it has been
estimated that there are up to 200 muscles involved in the squat.
Muscle building hormones are released during and after a Squat
workout in response to the physiological stress.

By starting your workout with 3 sets of squats (shoot for high
reps...like 15-20), you jumpstart your endocrine system to kick
up the production of anabolic hormones like test0sterone.

Plus...using a higher volume rather than lower, you also stimulate
the release of more human growth hormone that stimulates muscle
growth.

Do this 3 times a week and then move on to the rest of your
workout (such as your chest, shoulders, etc.)

The flood of healthy, mass-building hormones will benefit your
entire body and slather your scrawny frame with layers of
muscle in no time!

Editors note:

Want more Killer Hardgainer Tips?

Check out "Hardgainer Project X"

Hardgainer Project X

It's jam packed with great tips just for skinny "ectomorphs".

You'll find 3 more Advanced Training Tips designed
especially for guys who have a hard time building muscle.

For example, you'll discover:

1.) Your Body's 2 Most Anabolic Hormones, And A Crazy "Tag Team"
Technique To Trigger An Explosive Surge Of Thick New Muscle!

2.) The Hardgainer Workout Training Technique That Targets 373%
More Muscle Fibers!

3.) The $.08 "Miracle Supplement" That Literally Doubles
Muscle-Protein Uptake For Crazy New Mass Gains!

This is Not the same old "do compound exercises and eat a ton of
food" programs!

Jeff has literally dissected the "7 Hardgainer Genetic Limitations"
and devised a way to blast each one of them into submission.

Jeff said that this program was Custom Built for the Serious
"hardgainer" ectomorph.

In fact, the more challenged a person is with building muscle, the
Better they responded to the training!

You'll see what I mean when you see the 6 "human lab rats" Jeff
experimented on.

Go check out their "before & after" photos at...

Hardgainer Project X

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 Bodybuilding Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Progressive Overload Training
by Donnie Whetstone of 3PD Fitness Inc.

When we think of the various training principles out there, most
of us tend to feel these principles are reserved for the elite.
That may be true in a few cases, but most training principles can
be scaled down to accommodate the novice who knows little or
nothing about training. Progressive Overload is one of these
principles. Progressive Overload is one of the most basic and
versatile training principles around. I've used it at one point in
every stage of my twenty plus years of training. As a personal
trainer, It's the first principle my clients encounter.

To understand how it works first we must know the effects of loads
on our muscles. Take the biceps for example. Lets say we will do
a volume of three sets of ten reps with a barbell curl. The load
we will use will be challenging but manageable. For the average
person this is moderate poundage. After a few sessions we notice
the same volume and load has lost it's challenge. Why? Because
our biceps has adapted to our initial volume and load. In other
words, we've progressed.

At this point we've come to a fork in the road. Our choice is
simple, progressive training or maintenance training. There is no
right or wrong because we knowingly make our choice. If we want to
continue to progress we simply increase our load, or make again
moderate what has now become light. If we want to maintain, we
simply stay with our initial load. Either one is fine. This
scenario applies to the other muscle groups as well.

There are people I encounter in gyms that are clearly in maintenance
that acknowledge this is what they've chosen......beautiful! There
are also people I encounter in the same situation that complain how
their gains have become stagnant when just a simple increase in their
loads will solve their problem.

The catch to overloading is knowing when to overload and by how much.
Especially since it's based more on perception than an actual time
table and that all muscles don't progress uniformly. The easiest way
I found is using a set point system. For the average person that set
point is most often moderate poundage. Let's say we're going to find
the moderate set point for the barbell curl at three sets of ten reps.
We'll start by doing a set of ten reps with a load that we're sure we
can handle and at the end of the set ask ourselves this question.
"Is it light , moderate, or heavy?" Of course we don't want
light poundage because light poundages usually doesn't trigger an
adaptive response from our muscles. We don't want heavy poundage
primarily because of the injury risk, especially if were just starting
out. Moderate poundage offers an adaptive response without the risk of
injury. At this point we will make our necessary adjustments by either
adding, reducing or maintaining poundage.

As we continue with the remaining two sets, the load will become more
challenging, with the third set being quite a challenge. We've now
reached our moderate set point with this exercise. This is not a
complicated process but it can be rather tedious. In the long run,
this process can pay big dividends in gains.

Adaptive responses vary from person to person and muscle group to
muscle group. One person may start increasing loads, or jumping as I
call it, almost immediately where as another person may take much
longer. Jumps in the chest and back may come much quicker than in the
deltoids and biceps. The important thing is that the loads remain
challenging but manageable regardless of the jump interval. If our
initial target loads or moderate set point are where they're suppose
to be then our jumps will be in small increments, usually between five
and ten pounds depending on the muscle group. If a load of forty
pounds for three sets of ten has lost it's challenge on the barbell
curl, then jump to forty five pounds. A load for the leg press, since
were dealing with stronger muscles, may require a ten pound increase.
Overloading isn't reserved just for loads. A muscle can be overloaded
with volume as well. Take that forty pound barbell curl we were talking
about and instead of ten reps per set increase it to twelve reps per
set and the challenge returns. The same applies for additional sets. I
find these two approaches rather effective after a few increases in our
initial loads. This simple yet versatile training principle has made a
difference in the training progress of myself and many a client. It
has proven and will continue to be, in my eyes, one of best
training principles around.

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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Bodybuilding Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

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Benefits of Lycium Berry

What Is Lycium Berry?

Lycium berry is a species of boxthorn in the family of Solanaceae,
which also includes eggplant, chili peppers, potatoes and tomatoes.
It is known commercially as goji berry, and the only significant
commercial cultivation is done in China.

Lycium Berry Extract

Lycium berry extract is made from organic lycium berries (goji),
which have been touted to be one of the most nutritionally
complete foods that exists. It contains polysaccharides which
provide numerous benefits to the body.

Lycium Berry Benefits

Lycium berry provides many excellent benefits. Besides being a
powerful antioxidant, the polysaccharide content has numerous
benefits in the body, one of which is helping to regulate the
immune system. These polysaccharides also help to protect the
kidneys and liver from age related stress, and are shown to
improve insulin resistance caused by diabetes.

Lycium berries are loaded with vitamins and minerals, some
of which are powerful antioxidants. This plant extract
provides more vitamin C than oranges and have more
beta-carotene than carrots. They also contain calcium,
magnesium, vitamin E and many B vitamins. Lycium berry also
contains all nine of the essential amino acids, so you can
see the health benefits this little berry provides!

Lycium Berry Weight Loss

Lycium berries are high in calcium which is known to
strengthen bones and help in weight loss, especially around
the tummy. Other ingredients you will find in these "miracle"
berries are magnesium, potassium, selenium and phosphorus,
all of which are essential to support healthy weight loss.

Lycium berries are also high in several nutrients that help
the body convert the foods you eat into energy, instead
of storing them as fat.

Where To Buy Lycium Supplements?

You can purchase a lycium supplement at nearly any health
food store. They can easily be found online as well at
natural health sites.

Many people buy lycium berry supplements for all of the
extraordinary health benefits they provide. Many effective
w eight l oss supplements contain lycium berry extract as
well, because of the extreme health benefits.

Lycium Berry Extract is just one of the supplements in...

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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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Fast Muscle Growth Training Frequency

If you walk into any gym you will find the majority of people
there train this way. They come in each day after work, do
their 3 sets of bench presses, 3 sets of incline presses,
followed by 3 sets of decline presses....which takes 2 hours
of course. If you see them a year later they will be using
pretty much the same poundages and they will look almost exactly
as they did the year before. I always wonder just why it is
that these people train. Are they looking to get bigger
muscles? Do they want to get stronger? What is it that they
want?

Maybe it is my mathematics background, but I tend to look at
situations like this in a very analytical way. If I want to
get from point A to point B via C, and after a year I am not
at point B, something must be wrong with C. Hello. Why is this
so hard to see? If you are not making gains in the gym,
something is wrong. There is a way in which you can make
steady improvements.

The whole idea of lifting to gain muscle goes something
like this:

We lift to stimulate our muscles.

We go home and eat to get the food/rest required to allow our
bodies to recover and grow.

Once we have recovered, we go to the gym and start another
cycle.

Most training styles have you working out once a week for
each bodypart. If it really takes you this long to recover,
then this is probably a good idea. If you can gain one unit
of muscle in this 7 day period, by the end of the month,
you will have gained 4 new muscle units.

But what if you cut back on the number of sets you did, then
you could increase the frequency of your workouts. By
increasing the number of times you go through the
stimulation/recovery cycle, you can successfully increase
the rate at which you gain muscle and strength.

If you repeated a bodypart, say 3 times a week, and you were
able to recover each time and gain size and strength, then by
the end of the month your gains would far exceed any you would
get from a traditional style of training (12 muscle units
gained rather then only 4).

Here are some rules for low volume high frequency training:

Rather then training each bodypart for 9 to 12 sets once a week,
try doing only 3 to 4 sets three times a week.

Spend no more then 45 minutes in the gym.

Get 8 to 10 hours of sleep each night.

Take in at least 1 gram of protein for each pound of lean body
mass.

Take recovery type bodybuilding supplements such as Nitrobol amino acids, creatine, etc.

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Benefits of Bitter Melon

What Is Bitter Melon Fruit?

Bitter Melon Fruit (Momordica charantia) is largely grown for
edible fruit, and is among the most bitter of all vegetables.
It is a tropical vine of the Cucurbitaceae family, and is a
relative of watermelon, squash and cucumber. Where this
species originates is not known, other than it being native
to the tropics. It is widely grown in Africa, China, South
and Southeast Asia and the Caribbean.

Bitter Melon Fruit Extract

The extract from the bitter melon fruit provides therapeutic
properties. There have been at least 32 active constituents
that have been identified. Some of these include lycopene,
citrulline and GABA. It is also found to be high in calcium,
iron, potassium, vitamin C and the B vitamins 1, 2 and 3.

Bitter Melon Benefits

Bitter melon has been recommended as one of the best herbal
medicines for managing diabetes.

In the United States, there has been much interest in the
use of bitter melon as an alternative therapy for AIDS. It
also appears to have anti-viral properties, and possibly
anti-cancer properties.

Bitter Melon Weight Loss

Digestion plays a crucial role in weight loss, and bitter
melon should be part of a successful diet plan. Certain
natural herbs and fruits enhance digestion and detoxify
the body. They also help regulate the storage of energy
and fat. Poor digestion can result in w eight gain and
obesity, and bitter melon helps counteract this effect.

Sometimes physiology works against us and we develop
insulin resistance. Bitter melon combats this by reducing
insulin resistance, making it easier to lose weight.

Where To Buy Bitter Melon Fruit?

Bitter melon fruit is available in capsule form at many
online health supplement sites. You can also buy bitter
melon fruit supplements at many local health food stores.

Finding the actual fruit may prove to be more difficult,
unless you have an Indian/Asian grocery store in your
local area. Bitter melon fruit is also found as a natural
ingredient in a large number of popular weight loss
supplements.

Bitter Melon Fruit Extract is just one of the supplements in...

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Specifically Designed to Promote the Fastest, Most Dramatic
Fat Loss Possible in Only 2 Weeks! A Revolutionary approach
to rapid body shaping. Designed for those who need to lose
body fat NOW.

For full info go to Quick Trim

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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