The Hidden Secret of Building Mass and Power
By Denie

Tapping the energy within and directing it with time to reach
any goal creates success...when you believe in the principle
you apply. And that principle is based on correct physics and
motivational logic and drive forces.

Progressive weight and resistance training dates back
thousands of years. A probably 6000 years according to some
historians...long before adjustable weight plate loading
barbells found their male/female symbolic interactions...or
muscle magazines and most modern training concepts were
developed. One of the earliest strength from applied
resistance stresses ideas which led to today's progressive
concepts is attributed to Olympiad (6 times) super wrestler
Milo of Croton. As a young man around 550 B.C.E. or so.
Milo reasoned while living in his agricultural society of the
day...and proved his point : What would happen if you lifted
a small calf everyday until it grew to the size of a complete
grown bull (ox). This concept made him into one of the
strongest athletes in the history of the known world of
that day. Because he did just that. And in the Athletic
Stadiums of that time, Milo would parade his power when
not wrestling or fighting wars by walking the full length of
the grounds with a fully grown ox draped over his shoulder
girdle much life a contemporary squat bar. Progressive
resistance training may stem from this idea as a contributing
origin. In the early and mid 20th Century this Bull lifting
concept was also used by various strongmen farmboys...
who went to County Fairs and Circus Side Shows as
strongmen performers. What's interesting about this
primative concept is it can be applied to a barbell very
effectively. If you select a specific training movement and
or weak bodypart and apply it in the following way.

While you still train as usually...you select one move that
you want to use...this is a 'secret move' that you perform
everyday for 8 easy reps with no strain. You will need the
following: 1 1/2 or 1 1/4 pound plates....
VERY IMPORTANT: Large hardware washers which fit the bar.
Usually these washers weigh about 8 ounces per six (weight
them to make sure). You should have about 18-24 which cost
about 60-75 cents a piece. To get the eight ounce load place
three on each side. Strap on wrist weights that can weight in
one pound jumps up to 5 pounds will also work when strapped
around the bar inside by the collars.

You reason with yourself...If the muscle I'm working is this size
and it can handle this amount of weigh....when it can contract
with 50-100 pounds more-it will be so much more massive.

1. You do the exercise you chose everyday...adding 8 ounces....
via the proper amount of washers on each side of the bar.
And evenually translate that into weight plates as you
plateau up in poundages.

2. The weight will never feel heavy because your
nervous system will not detect such a minute change in
resistence when using large muscle masses to lift with.

3. This exercise is 'never' included in your training
routine. It's best done in the morning to get it out of the
way....and never as part of the regular workout.

4. You may miss doing this single set if necessary once
every 7-10 day. You can miss regular workouts for whatever
the reason...but must do this one set always adding 8 ounces.
Even if you do miss your regular workouts-it won't bother
you. Why ? That one set move isn't missed...and you're still
making progress even though our regular worked was missed
for some reason.

5. No matter how you train...one thing will stand out a specific
change of power and size is taking place and you're moving
forward...and therefore will always be satisfied with yourself.
At some point in the regular general workout...you'll notice a
change in perfomance because of what that one set is making
happen in the structures involved.

6. This method should only be applied to one movement...even
though logic may lead you to think how about if I did a couple
of bodyparts like that. Also doing one set in the morning...and
having the brilliant ideal of doing another set (with 8 more
ounces at night can only interfere with general progress.
Never complicate or upset the simple process.

7. If evenually 8 reps becomes a bit difficult all of a sudden...the
reason is you have lost control of the weight due to
performance be done improperly, or excessive applied body
momentum which has robbed the muscle and robbed it of
direct stress factors, Additionally ego factors may enter into
the system causing careless performance when you feel too
good one day...and maybe not in the mood the next day.
When this happens...cut back to the 'weight actual' that feels
light at 8 reps and reapproach the goal.

8. In three months you can double a muscle's force adding
some real density. In 6 months...use your imagination. In one
year...I won't bother to describe what will have happened at
all here. It's too bizarre.

9. Before you attempt to do the actual move at whatever time
it takes place...stretch your muscles a little bit...so you can
make them pliable.

Russian Weightlifters have experimented with systems like
this over the years...with great success. However...they
applied a great deal of body momentum to the process, and
that eventually leads to will power training...since force is lost.
But that is a whole other discussion point.

Should you decide to use this training application... never
discuss it with anyone. Discussion destroys necessary mental
tension...leaving the way open for the criticism of others who
are negative....and cause you self doubt which can amp down
muscle contraction potential.

The point being...let others discover the changes in your
development...rather than informing them to look for it. It's far
more satisfying.....and the backbone of a 'secret method'.
Otherwise, it wouldn't be a secret !


Also read our latest nutrition article Is Eating Fish Healthy?


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Pre-Exhaustion
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 involved, where as dumbbell
chest flys can be performed such that the triceps and
majority of the delts are removed.

As an example 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! Not necessarily the load applied
however that is also an important factor.

And remember for the steroid-free lifter, as intensity
increases volume should decrease.

Also read out new article on Finding Time To Exercise


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Vince Gironda Exercises

by Paul Becker

For more information on Vince Gironda go to WhoWasVinceGironda.com

Below are three videos of me showing how to do some of Vince Gironda's favorite exercises, including: The Gironda Lateral Raise, Gironda Dips and Reverse Grip Dips.

Vince Gironda Lateral Raise

Vince Gironda Dips

Vince Gironda Reverse Grip Dip

For more information on Vince Gironda go to WhoWasVinceGironda.com