Vince Gironda, was known as "The Iron Guru," is still considered by
many the greatest bodybuilding trainer of all-time.

It has been said "When Vince speaks the stars listen", just some of
the people that took advice from Vince include Arnold Schwarzenegger,
Frank Zane, Larry Scott, Lou Ferrigno, Mohamed Makkaway, Burt
Reynolds, Clint Eastwood, Carl Weathers, John Schnider, Kurt Russell
And Shawn Penn.

Here's some information on one of Vince's best programs for building
muscle fast.

Vince's said his "A Muscle Has Four Sides" workout routine will build
more muscle in the shortest time possible.

A Muscle Has Four Sides Vince Gironda Routine

What's My Body Type?

There are three basic body types, the endomorph, the mesomorph and
the ectomorph. It important for you to know, not only which body type
you have but also, the correct way to eat and exercise for your type.

What's My Body Type? Endomorphic Mesomorphic Ectomorphic

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Fitness and Health Tips Newsletter, and you will be automatically entered
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The X-Frame is perfect shape any bodybuilder should be working to
achieve. If you can envision an "X" drawn over the front of the body
that starts at the shoulders crosses the abs and ends on the calves,
this will give you the idea of the areas that make your physique
impressive and give it that classic look.

The classic physique shape must include wide shoulders, a small waist
with ripped abs, and big diamond calves. Most people either neglect
these areas or do not know how to exercise them correctly.

Read more at X-Frame Bodybuilding - Important Bodybuilding Exercises

Read my latest article at How To Get Leaner

I have been lifting weights since I was 16 years old, and now that I
am quickly approaching 50 I'd like to share some of my thoughts on
bodybuilding for baby boomers.

Here are just a few heart health tips, but first you must understand
the basics of heart health. Having a healthy heart depends to a
large extend on the health of the cardiovascular system as a whole.

A lot of you have told me you have trouble keeping motivated in your training, well nothing is better for motivation then making fast gains. And I know this new pre workout supplement stack will help you to make some of the best gains of your life, check out the info below:

Pre Workout Supplements, The Ultimate Pre Workout Supplement Stack


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Bodybuilding book build muscle and lose fat fast with the ultimate bodybuilding book.

Have your workouts grown a little boring?

Are you not making much progress lately?

Do you need something new to get you motivated again?

Well the answer may be this little known advanced bodybuilding
technique that you can use to increase the intensity to your workouts
and get your muscles gaining again.

One and a Half Reps

RippedOut

Weight Loss Programs

PERU International University

US Sports Network

Diet Pills with Ephedra

What are Giant Sets?

This technique is designed to shock your muscles. Shocking your
muscles is one of the best ways of getting your body to respond and
make progress. A Giant Set consists of doing 4 to 6 exercises, one
right after the other without any rest in between. This is an
advanced technique and should not be used by beginners, but if you
are up to that level this technique will get the maximum results
from your workouts. Below you will find some sample Giant Set
workouts.

Giant Sets Workout

Sleep and Bodybuilding, How Much Sleep?

Sleep – Missing link to growth
by Dwayne Hines

Have you tried everything but still can’t get the growth you want?
The answer you are seeking may be quite simple – so simple that you
may overlook it. What might the key to advancement be? - Sleep.
Sleep may be the very thing that you are overlooking, neglecting or
not putting enough emphasis on.

Hans Selye, a noted researcher on the human body, stated that in
order to make progress, challenge must be balanced with recovery.
In other words, you need to offset those hard-charging workouts with
an adequate amount of sleep.

African lions have the sleep element nailed down. They sleep around
20 hours a day, letting their big muscles grow and grow. Growth, by
the way, occurs during sleep, not during the action.

The same is true for the bodybuilder – growth occurs during sleep.
That means if you are not getting much sleep, you are not getting
much growth. It’s that simple. However, lots of guys burn the candle
at both ends – hard core workouts during the day, then lots of
partying at night. Or simply staying up a little later to watch the
late show or movie. That may be fun but it short-changes your growth
potential.

Lack of sleep cuts in a couple of ways. First, it limits growth.
Second, it cuts into the energy stores for the next workout. Not
getting adequate sleep is very harmful to the growth potential of
the physique. Sure, you can pull it off a few times, but over time
it adds up and keeps you from maximizing growth.

Of course the answer here is simple – sleep more. Add an extra
half-hour or so whenever you can. Make an effort to carve out some
time for just sleep. Naps help, but a longer extended sleeping
period is really the best tool to support hard core training.

Dwayne Hines is the author of The Growth Zone – a new approach to
building mass muscle fast.

And Conditioning for Fighting – a mixed training approach for those
who want to improve their fight conditioning.

Q. I was working with you online for workouts and nutrition, and I had
a question. You suggested I eat a mostly raw food plan. How did you
figure out what I was supposed to eat? What you did worked, but the
normal fitness nutrition plan is something like protein 30, carb 40
and fat 30 or a high protein diet. When doing raw foods it does not
work out that way. I want to get into personal training one day and
you're the only one I know that seems to understand how to get what
someone wants to look like by the way they should eat. Can you share
anything with me?

Thank you,

Colin

A. The mostly raw food fitness plan came about after my doing
research for 30 years and trying every nutrition plan out there, it
comes down a few basics:

Read the full article at Raw Food and Fitness

What are Forced Reps?

Just when you are about to give up, there is a break in the resistance
as your partner lends a hand. You reach into your soul to muster one
more morsel of energy, and the bar starts to move upward slowly.
Grimacing, your arms finally reach full extension, and you let out a
deep gasp. Then, before you can feel a moment of relief and
accomplishment your partner calls out, "Come on! One more! Let's go!"

The former is a description of a high-intensity technique known to the
training world as Forced Reps Weight Training


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Arnold Vs Sergio

The battle of the giants Arnold Schwarzenegger versus Sergio Oliva at the Mr 0lympia 1972.

Many still feel that Serio and Arnold are the greatest bodybuilders of all time.

But which one was really the best?

Arnold Schwarzenegger versus Sergio Oliva

Daniel Conner With The Trophies He Won With the Help Of Truly Huge Supplements For Powerlifters

"Hello Daniel Conner here and I am writing this letter because I wanted to send an update. I have included a pic of me wearing the Truly Huge T-Shirt with the trophies I had won that day with a record raw bench of 505# at 187# bodyweight. I have found nothing in the way of supplements that has come close to the effects I had gotten using your Andro Shock and Nitrobol.

Thanks for your time and all your support,

Daniel Conner"

Powerlifting Supplements

Are you avoiding sweets like they were the plague? That’s smart as
eating too much sugar and other related sweeteners can cause
problems for your body. Excess sugar is stored as fat on the body,
and taking lots of sugar at once can cause a real spike in your
metabolism. In addition to these factors, there are the sweeteners
that are even worse – high fructose corn syrup, for instance, which
is really bad for the body. You want to always avoid this
artificial sweetener.

In spite of the negative connotation that sweeteners have, there are
a couple that actually have some benefits.

What is a Healthy Sweetener?

What are cheat reps?

Cheat reps are additional repetitions at the end of a set of exercises
in which the engaged muscles become too fatigued complete a motion,
meaning that the exercise must either be completed with assistance or
the weightlifter must sacrifice proper form to complete the motion.
Cheat reps are a controversial practice, while many bodybuilders
bemoan cheat reps as ineffective or potentially dangerous, many
others see value in the practice.

Are cheat reps good?

See Cheat Reps Bodybuilding


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Hyper Help

by Dwayne Hines

Do you want to improve your squatting capabilities? You should. Olympic
coach Harvey Newton notes that "the basic squat is the foundation for
not only weightlifting but also nearly every functional athletic
movement in sport today." Boyd Epley, founder of the National Strength
and Conditioning Association (N.S.C.A.) states in his book The Path to
Athletic Power that "the squat is the best exercise to develop lean
body mass." And at the core, that’s what its about, isn’t it? Building
lean body mass is the end goal, and the squat is the premium tool with
which to do it. Essentially, the best way to build big muscles is to
squat.

Hyperextension and Reverse Hyperextension Benefits

Bodybuilding Diets
Bodybuilding Diet Supplements
Sample Bodybuilding Diets
Bodybuilding Diet Recipes

I'm always looking for ways to help market my personal training services. Thumbtack is a good way for me to help me show off my expertise in providing very affordable, effective personal training services. Check out my listing to learn even more about what I do!" Personal Trainer Hillsboro Oregon

Staggered Sets

After you have been training for a short time you will notice, that
you have body parts that are faster to show results, and conversely,
you have body parts that take more time to develop. These are your
denser muscle groups. A great way to deal with this issue is to use
the staggered sets principle.

Go to Staggered Sets Principle Workout

Do you or a loved one need to get off drugs?

Find answers to any of the following questions:

How do I help someone get into drug rehab?

What is a drug intervention and how exactly do I do it?

Which drug rehab programs are successful and which ones are not?

How to prevent relapse after drug rehab?

What types of drug rehabs are in my area, or would it be better to go to a rehab away from home?

Go to Get Off Drugs Now!

High fructose corn syrup has become a common staple in the modern
diet. It has become the standard filler for food manufacturers
because it makes foods taste sweeter and preserves them for a
longer shelf life. This cheap ingredient is hidden in the long list
of ingredients of many popular food brands; and consumers have been
taking large amounts of corn syrup completely unaware of health
ramifications.

Corn Syrup Corn Sugar Good or Bad?


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So you let yourself enjoy extra helpings of turkey and dressing and
ate lots of chocolate, cheese cake, and pecan pies over the
Christmas holiday while enjoying the College Bowl schedule? Great!
Forgive yourself and chalk it up as a break from the normal
fitness schedule. The mind and the body--to a point--need a
break now and then. I've eaten what I want for the past two weeks
and took a two week break from the gym and my supplements. Now,
I'm ready to flatten the stomach and get those cuts back as quickly
as I can. Any of this sound like you?

New Year's Workout Plan


Get In Awesome Shape For The New Year

With the right level of commitment from you, your dream
body doesn't have to be a dream! I'm going to provide
you with the hard facts. The facts that will BUILD MUSCLE
and BURN FAT. My programs give you everything you need:
training, nutrition, supplementation, and motivation!
Keep in mind, these programs are not for everyone. Only
the person who is willing to put in the hard work will
succeed. If you’re one of those people sign up now so I
can get you started on the road to a new you!

You'll receive:

· A training program designed to pack on slabs
of muscle!
· A diet to help you gain muscle, burn fat, or both!
· A supplementation plan to help you achieve your goals
even faster!
· Direct e-mail support at NO extra charge!

Did I mention that all of these services are personalized
to fit your specific needs and goals? Each of my trainees
fills out a detailed questionnaire before I design their
programs. This way, you are assured that you are getting
the program that will work for you, not for the next
person.

Go to: Personal Trainer Online

The usual advice is to do full reps, from full extension to full
contraction. For example doing a barbell curl starting with your
arms straight down and curling until the bar is under your neck
and the biceps are full contracted.

But if you are interested in trying a different method of building
muscle, you may consider trying Weight Lifting Half Reps.

The Paleolithic diet, or more commonly known as the caveman diet, is
based on the foods which people in ancient days had consumed. This
category of diet is thought to be nutritious as it includes many of
the essential components that a body requires to function as well as
what the body possesses the capability to break down and use. There
are numerous forms of this diet out in publication today. Each diet
will include its own special twist to the types of food allowed but
they all keep to the root of the diet which is to eat from nature.

The Caveman Diet Review

Many bodybuilders, fitness models and even celebrities endorse
protein shakes in advertisements. And it has become accepted that
these shake are needed, so they have become one of the top used
dietary supplements.

But are Protein Shakes Good or Bad?


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Fitness and Health Tips Newsletter, and you will be automatically entered
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Peak Contraction Training

Muscles increase in size when the person working out puts more stress
on them and the body adapts to better handle similar stress in the
future. When muscles work, all of the fibers contract and send a
strong signal to the central nervous system. For this reason, peak
contraction training is a great way to increase muscle mass in a very
short amount of time.

Peak contraction is...

Read the rest of the article at Peak Contraction Training

The Science of Fat Loss

by Paul Becker

The human body was designed to survive.

The way it survives during times of famine is to:

1) Lower metabolic rate, to use as few calories as possible.

2) Burn off lean tissue (muscle) as fuel.

3) Store as much fat, as possible, in order to have a reserve of
calories on hand.

Most people skip meals or eat too few calories during the day, by
doing this you are putting your body into starvation mode, which
the body treats as a famine and lowers metabolism.

And most people also come home at night and eat a big meal followed
by a few snacks, by loading up on calories at night you are signaling
your body to store up fat.

The right thing to do is...

Read the full article at The Science of Fat Loss


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During the first stages of training, overloading your muscles for a
good workout may seem easy. Lets face it, during the initial stages,
almost any training will overload your muscles.

As your workouts progress, so should the intensity. At a certain
point in their regime, most trainers hit a distinct plateau. While
they may have been increasing weights and reps, there comes a point
when your body adapts to those workouts and merely maintains current
size and strength. At this point dramatic changes must take place in
order to continue at aa decent rate of progress. One of these
changes in strategy is Slow Continuous Tension Training.

Bodybuilding Expert Dwayne Hines Interview

Q. Can you give us some background about yourself?

A. I am a bodybuilding and fitness writer as well as a personal trainer. I work for a state agency for my primary job, and I write part-time. I am married and have two active young boys. My goal is to raise them to be Godly young men.

Q. What got you started in bodybuilding and fitness?

A. I started lifting weights for football (I made the All-State Football team my senior year) but migrated over to bodybuilding...

Read the full article at Bodybuilding Expert Dwayne Hines Interview

Also you can now download our Free Bodybuilding eBooks

My latest newsletter articles:

Health and Fitness News Articles
How Many Exercises Per Muscle Group for Bodybuilding
Isometric Workout Routine

One Exercise Per Body Part

Really? Only one exercise per body part?

This is an almost forgotten old school bodybuilding techinque, used by
such greats as Reg Park, Steve Reeves, Vince Gironda, etc., to build
maximum muscle mass.

The Benefits of Doing One Exercise Per Body Part

Vince Gironda said, "Do one exercise per body part, if you want to
get big fast."

This training routine has many benefits. First it is simple, you just
pick your favorite exercise and you put your all into it. Another
benefit is that you will get a much better pump than with any other
workout routine.

Read the full article at One Exercise Per Body Part Routine


And also see the Truly Huge Bodybuilding Supplements Review

Fiber and Fat Loss

Recent research indicates that adding foods high in fiber can actually
eliminates calories from your body. A study in the April Journal of
Nutrition indicates that increasing your fiber intake from 13 grams
(the average American intake) to 26 grams will enable your body to
absorb about 90 fewer calories. This is enough to make you 10 pounds
lighter within just a year.

For the ful article go to Fiber and Fat Loss.

Read our latest article at Fitness Nutrition Articles

For more articles go to Fitness Newsletter

How I Got Six Pack Abs

Get Lean Quick Review
"Paul

Once again, thank you for all your support during my weight loss challenge. As I mention, it was not possible without you and your supplement line.
Thanks,

Brett"

Brett Dobesh Used "Get Lean Quick"
To Help Get Six Pack Abs. For More Information Go To
Get Lean Quick Rapid Weight Loss Program

Read the full story at How I Got Six Pack Abs

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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!

Click Here To Sign Up Free

Sweating is your bodies cooling mechanism. When you exercise intensely,
you can lose two quarts of water in one hour. One way to determine
how much water you need to drink during and after exercise is to weigh
yourself after exercise. For every pound lost during exercise, you
need to replace with two cups of water.

Some symptoms of dehydration are...

Read the full article at Water Intake and Exercise

Great Abdominal Exercise
by Terrence Wilke

Just thought you might want to consider an easier way I found to build
abs. I am 55 years old, and have better abs than most in their 20's.
I am an ex-marine, and when in the service over 30 years ago, I was
surprised at how many large-bellied older marines could do lots of
sit-ups, but - well it was obvious those sit-ups weren't doing them
much good. We were often required to aim to complete 80 bent-knee
sit-ups in two minutes. I always met that requirement, but my abs
never were noticeable at all either. Fast forward to 2010.

Here is what has worked wonders for me: Great Abdominal Exercise

Quick Morning Workouts
by Tom Mack

Having to deal with all the activities of the day and still find time
to fit in a killer workout is a constant challenge. Keep in mind that
it does take discipline to work out early in the morning, but if you
stick with you get used to it.

Monday:
Chest,
bench press - 3 sets, 8-12 reps (bar to upper chest near the neck
line is for bodybuilding, bar lower in the chest is for power lifting)
incline press - 3 sets, 8-12 reps
dips - 3 sets, 10 reps (wide grip)

Shoulders,
military press - 3 sets, 8-12 reps
front dumbbell raise - 2 sets, 8-12 reps
lateral dumbbell raise - 2 sets, 8-12 reps
upright rows - 1 set, to failure

Triceps,
french press - 3 sets, 8-12 reps
tricep pushdown - 3 sets, 8-12 reps
dips - 1 set to failure ( close grip, emphasize the triceps)
In between sets work your abs


Tuesday:
Legs,
front squats - 2 sets, 8-12 reps
squats - 3 sets, 8-12 reps
deadlift - 3 sets, 8-12 reps (ankles line up with smooth part
of the bar)
leg extension - 3 sets, 8-12 reps
leg curls - 3 sets, 8-12 reps (super set with leg extension)
calves - 3 sets, 8-12 reps
in between sets work your abs

Wednesday:
Back,
pull ups - 5 sets, 10 reps
barbell rows - 3 sets, 8-12 reps
pull downs 1 set, to failure

Biceps,
seated dumbbell curls - 3 sets, 8-12 reps
straight barbell curls - 3 sets, 8-12 reps
working abs in between sets


Thursday:
OFF

Friday:
Power routine:

power cleans - 6sets, 4-6 reps
jump shrug - 3 sets, 10 reps
box jump - 2-3 sets, 10-20 reps
work abs in between sets

This routine can be completed in an hour. I increase the weight after I
can perform 10-12 reps. On days where I feel strong, I won't count the
reps but go to failure.

Good Luck

Also read The Truth About Getting Six Pack Abs

And for more artilce go to Fitness, Health and Weight Loss Newsletter eZine

Hypertrophy Specific Training Review, Bryan Haycock HST

by Jim Ryan

Hypertrophy Specific Training, or HST as we will be referring to it,
was developed by Bryan Haycock and is intended to induce the fastest
muscle growth in the shortest period of time without losing muscle
efficiency and without the use of anabolic steroids.

As we are aware there is a tremendous amount of science involved in
bodybuilding, and this is certainly the case with HST. The concept
was developed following some significant research into muscle
hypertrophy and then converted into a strength training program, and
follows some basic principles.

Read the full article at Hypertrophy Specific Training Review, Bryan Haycock HST

My newest websites:

Fitness Mail Health and Fitness Newsletter

How To Gain Muscle Mass and Weight

Shoulder Dumbbell Workout
by Mike DeAngelo

I learned this delt training tip from the great Mike
Francois and who could argue with his delt
development? It involves monopolizing 4 pairs of
dumbells so you might want to try this at a time your
gym is relatively uncrowded. As delts are my favorite
bodypart to train I took to this routine like a
bulldog to a meat truck:
Lay 4 pairs of dumbells {each bell on either side of
you} as you are sitting on a seated, backed* bench.
Use 10-pound increments from lightest to heaviest. I
personally use {after a 2 set warm-up with 20's for 20
reps} 50's, 60's, 70's, 80's.
Press overhead while seated: 50's for 8 reps.
60's for 8 reps.
70's for 8 reps.
80's for 8 reps.
That's one set. Rest 3 minutes. Then press overhead:
80's for 6 reps.
70's for 6 reps.
60's for 6 reps.
50's for 6 reps.
The second set. Rest another 3 minutes. There is no
rest between poundages. The only rest is just long
enough for you to drop the previous dumbells and grab
the next poundage. After this 3 minute's rest:
50's for 4 reps.
60's for 4 reps.
70's for 4 reps.
80's for 4 reps.
The low rep range from 6 to 8 means nothing since you
are doing basically "giant sets". That's it. After a
heavy-breathing break you can do your lateral raises,
bent-over laterals, upright rows, whatever, etc...This
is sure to pack on size. My delts grew like a
feces-fertilized flower in 5 weeks doing only this
routine, no laterals, uprights, bent-overs, etc.
*Another little secret I learned from Mike is if you
have no back problems do your seated overhead press on
a bench with NO BACK. This forces your side delts to
work on the press whereas with a backed bench your
front delt heads would be predominant, as in the
military barbell press. But go easy on the poundage if
you try this. Adios, amigos...

Also see our latest article Are You Not Eating Enough For Weight Loss?

For more articles go to Fitness, Health and Weight Loss Newsletter eZine

Foods You Should Avoid

By Nick Philson

Did you know there are evil foods that you should try to eliminate
from your diet completely? These foods are so bad for you, they
can cause you to get fat, give you diabetes, increase your risk of
heart attack, high cholesterol, high blood pressure, and stroke,
and may eventually lead to early death!

Read the full article at Foods You Should Avoid

Here's some new websites I've been working on:

Bodybuilding Store

Feminine Muscle Female Bodybuilding Blog

Fitness Software Reviews Trainer Software

Have A Great Leg Workout

To get the best results from your leg workout, train legs on their
own day of the week. When training your legs, you're basically
working half your body in one session.

Training your leg muscles doesn't only work your lower half; it
actually works your entire body, increases your heartbeat and gets
your blood flowing to help burn fat and work your cardiovascular
system. If you're working out hard enough, you won't have any
energy left to train any other body parts anyway.

The squat is the mother of all leg exercises. If you were to do
only one leg exercise, it should be the squat, since it works
your entire body. The regular squat is a great exercise in order
to build your legs and your overall fitness level.

Thigh Exercises
Squats or Leg Press - 4 sets x 12,10,8,6 reps
Leg Extension - 3 sets x 10,8,6 reps

Hamstring Exercises
Lying Leg Curls - 3 sets x 12,10,8 reps
Stiff Leg Deadlifts - 3 sets x 12,10,8 reps

Calf Exercises
Standing Calf Raise - 3 sets x 12,12,12 reps
Seated Calf Raise - 3 sets x 12,12,12 reps

Also read about Health and Fitness Myths Debunked.


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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!

Click Here To Sign Up Free

Water and Muscle Growth

by Dwayne Hines

Do you support your anaerobic training with water? Or do you view water
as something more akin to running and aerobic training refreshment? If
so, you are making a mistake that is holding your training back. Water
is the key element to insure training success – even for resistance
training styles such as weight lifting. In fact failure to adequately
support your training with water can lead to an injury.

Read the full article at Water and Muscle Growth


Also see my FaceBook Page at Paul Becker of TrulyHuge.com

Arnold Schwarzenegger Workout

Mon, Wed, Fri

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout

Arnold Schwarzenegger's New Updated Pumping Iron DVD

Own this classic bodybuilding movie on DVD!
This movie is a must have for any bodybuilding fan!
We only have limited number of videos available.

Go to Pumping Iron DVD


Also checkout our latest tips on Cooking for Fitness.

Living The Fitness Lifestyle

The only way to be successful is to eat sensibly and make positive
lifestyle changes, such as:

1. Eat 5 or 6 small, low fat meals throughout the day for improved
metabolism and digestion. These small and frequent meals will also
keep your energy levels running high.

2. Eat 5 to 9 servings of fresh fruits and vegetables daily.

3. Increase your fiber intake to 20-30 grams a day.

4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.

5. Chew your food slowly and drink water before meals.

6. Drink 8-12 glasses of purified or distilled water everyday.

7. Eat your meals in a relaxed and quite environment. Never eat
standing up.

8. Exercise 3-4 times a week for at least 30 minutes. Even minimal
amounts of exercise will help keep you feeling great while burning
additional calories. Walking, bicycling and swimming are the best.

9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.

10. Don’t take yourself too seriously. Keep a good attitude and a
sense of humor every day!

Here's a great workout for when you can't get to the gym or just want a change of pace Complete Dumbbell Workout Program.

Also wanted to let you know we do bodybuilding supplements international shipping to UK, Europe, Canada, Australia, Japan, etc

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Some great articles on natural bodybuilding:

What is Natural Bodybuilding?

Natural Bodybuilding vs Steroids

12 Week Fitness Program Review

Interview With Fitness Guru Charles Prosper Creator of The 12-Week Fit Fast System

P.B. Can you give us some background about yourself?

C.P. Basically, I am your everyday guy, well-educated, working man, who at age 57 discovered something. I wasn't the guy that I was physically only 10 years ago. At 5'9' tall, I was weighing about 195 lbs. That's about 35 lbs. over my ideal weight. When I walked, my thighs were so chubby that they actually rubbed together. I was sometimes afraid to run too fast less I might cause a friction fire between my pants legs.

P.B. What got you started in fitness?

C.P. What got me started into fitness is what I like to call the "day of the van". This is what happened. My daughter, Luzemily who was about 7 years old at the time, said to me. "Daddy, I'll race you to the van." Optimistically, I said, okay, but not knowing that my mind and my body had too different agendas. She said, "Go!" And we took out racing to the parked van only about 20 feet in front of us. Before I got half way, I was huffing and puffing like the big bad wolf, totally out of breath. I said to myself, "Oh, no. Something's wrong with this picture. There is no way that I will let myself deteriorate for the sake of my daughter. For her, I must take care of myself to be around for her as long as possible and as healthy as possible. Thus, I immersed myself in a project to learn the best of anything and everything to do with health, physical fitness and longevity. I came across a book by famed bodybuilder Lee Labrada, "The Lean Body Promise" which totally opened my eyes and changed my life.

Read the rest at Interview with Fitness Guru Charles Prosper

I added 4 new articles to my site today

High Repetition Weight Training, 25 Reps, 50 Reps, 100 Reps Workout

Healthy Recipes for Fitness

Training Partners

Testosterone and Hair Loss

Monster Arms Workout

Do not exceed more than 6 sets on the biceps and triceps and keep the
reps within the range of 6 to 10, increasing the weight each workout
for maximum results. Strict form is essential, no jerking or swinging
movements, concentrate on the arm muscles.

Biceps Exercises

Exercise 1 - 21`s

This exercise will give an incredible bicep pump. Start with a lightly
loaded barbell arms fully extended downwards. Raise the barbell to waist
height slowly and hold for 1 second, then lower to the starting point.
Repeat this seven times, on the final rep hold the barbell at waist
height then raise the barbell to just below the chin hold for 1 second
then lower to waist height repeat this 7 times. On the final rep lower
the barbell all the way down to arms fully extended then raise the
barbell all the way to just under the chin and repeat for 7 reps.

Exercise 2 - Hammer Curls

Lay on a 30 degree inclined bench, use a pair of moderately weighted
dumbbells heavy enough so as you can just manage 10 reps with full
effort. Extend your arms fully down and rotate the dumbells so that
your knuckles are facing forward. Slowly raise and rotate the
dumbells, as you get to the mid position rotate the dumbells so
that your palms are facing upward. Raise the dumbells fully and
hold for a second then lower to the starting position and repeat
10 times for 3 sets.

Tricep Exercises

Exercise 1 - Close Grip Bench

Lay flat on a bench and use a narrow grip (12 inches apart) on a
moderately weighted barbell. Lift the barbell off the stands to full
arm extension slowly lower the barbell to your chest then press
the barbell to full arm extension tensing the triceps as you do so.
Repeat this for 8 to 10 reps and for 3 sets.

Exercise 2 - EZ Triceps Extensions

Lay on a flat bench and grasp a moderately weighted EZ bar. Use a
narrow grip and push the bar to full extension above your chest.
Keeping your elbows stationery lower the bar until it touches the
brow of your head. Then keeping your elbows as close together as
possible press the bar back to the starting position and repeat
8 to 10 times for 3 sets increasing the weight each time.

After your workout have one of these Great Tasting High Protein Shake Recipes



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Phil Collen Workout

We resently had the great honor of getting to interview Phil Collen, the brilliant guitarist from the muliti-platinum Rock Band Def Leppard.

Phil has been sober for 23 years, a vegetarian for 27 and a vegan currently. Additionally, he has become quite a fitness buff over the last 15 or so years. He started out with a black belt in Kempo Karate which kicked off his love of Martial Arts...and now trains with Jean Carrillo, the Muay Thai kickboxing champion. Phil brings Jean on the road with him and is able to maintain his regimen during the Def Leppard tours.

Currently, his workouts consist of extreme cardio, boxing, Muay Thai kickboxing, weightlifting and biking. Before a tour he works out 3 times a day 7 days a week. Right now, he's just maintaining - so it's once a day.

No steroids or Chemical enhancements are involved - he eats a super clean vegan diet. Phil truly feels he has hit upon the fountain of youth and is in the best shape of his life and its just getting better every day. Thats even more incredible when you throw in the fact that the guy is 52 and has lived a temptation-filled Rockin' life on the road for the past 30+ yrs.

Read the interview at Phil Collen Workout

Get a Super Duper Workout with These Supersets

Some days, that coffee just doesn’t kick in.

Instead of getting that stirring vigor you’re usually jolted with
every afternoon, you instead find yourself bogged down with a
nagging case of the blahs.

You’re on your way to the gym and only three words enter your
mind: Same old thing. You’re travelling the same roads to go to
the same gym at the same old time to do the same old workout.

The rain pelting off your windshield isn’t helping any matters.

Quite simply, you feel like a dead fish.

Well, the best remedy for such a dreadful feeling may be at the
end of your destination. Once you get inside the gym, and conduct
your pre-workout warm-up, jump right in with some riveting super
sets that are sure to get the blood pumping and the veins
jumping. For example:

Chest: Try this one. Set two flat benches up just a few feet
apart from one another. Do a set of 12-15 dumbbell flyes on one
of the benches. When done, immediately place your feet up on one
bench, your hands on the other, and crank out a set of 30-40
push-ups, using your own body for resistance. Try this
superset three times for a super pump.

Biceps: Find a cable machine with lower hookups that are parallel
to one another. Attach D-handles to them. Then, grab a curl bar
and rip out a set of 12-15 reps at a moderate poundage, making
surethat you do slow, strict reps with forced negatives. When
you’re finished with this set, immediately jump over to the cable
apparatus and whip out a set of alternating cable curls. Do 16
reps on each arm and after this superset, you’ll feel your
dormant arms spring out of their coffins.

Triceps: Lie down on a flat bench with a curl bar and grind
through a set of 12-14 triceps extensions. After the final
negative of your final rep, jump over to the cable machine where
you should have already connected a bar to the top hookup. With
your palms facing up, crank out a set of reverse extensions,
14-16 reps for an intense jolt.

Also see:

military supplements shipping to APO and FPO

How To Transform Your Body In 12 Weeks


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Hip Reducing Tips

Squats are a great hip reducing exercise, and when done correctly they
can greatly enhance your look. It is critical that you perform squats
correctly or else injury could result.

Read the full article at Hip Reducing Exercise

German Volume Training
(10 sets of 10 reps)

If you are at a plateau in your training or would just like to try
something different, you should give the "German Volume Training"
method a try. This is a great program for packing on muscle mass
quickly. Gains of ten lbs or more in six weeks are not uncommon!

The "German Volume Training" method is easy to follow. The goal is
to do ten sets of ten reps with the same w eight for each exercise.
You need to start off with a light w eight, approximately 50-60% of
your 1 rep max w eight. For example, if you can squat 300 lbs for
1 rep, then you would use between 150 and 180 lbs for working out
with this exercise.

For this workout you do only 1 compound exercise for each body part.
Some good exercises include:

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs,
etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls,
3 sets of tricep push downs, 3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give
your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel
easy, but as you progress through the workout the sets will get
harder as you fatigue. When you can complete all 10 sets of 10
reps with good form increase the w eight by 5%.

Give this program a try for 6 weeks and I am sure that you will
be pleased with the results.


Eating For Health And Fitness


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Motivation
By Zach Bashore

Being motivated is very important in fitness, only the truly
motivated will reach their goals. How do you keep from eating
junk food? How do you keep training day after day while only
seeing little to no improvement with your body? If you are
serious about achieving your fitness goals, being motivated
is the only way of obtaining them.

You've all heard the story about the mom lifting up a car to
rescue her baby as it is trapped underneath. Why do you think
she was able to lift up the car when on a normal day she
wouldn`t have been able to lift up a tire? It is the same
way when you are at a job or getting ready for a big test at
school. You have a motive of doing something and will
achieve what you want at all cost.

So how do you improve your motivation? Well first, set a goal.
This will give you an outside source to look at and as you
review it everyday, you will become more and more motivated
as you come closer to achieving it. Having to look in the
mirror everyday is enough motivation for me and seeing a big
f at roll hanging out of my shirt would make me feel ashamed.
You also need to give yourself treats like buying a new
supplement or having a small cheat meal when the weekend
comes around. I always know that after I get done training
that I get some simple carbs which keeps me motivated to
finish the workout.

You have to love the feeling when people compliment your
body. It is a feeling of satisfaction and makes you want
to keep going. On the flip side, you also hear the
complainers and people with sorry excuses to why they
are f at and out of shape. These people put everyone else
down because of their jealousy. So you must decide, which
one of these people do you want to be. The one receiving
the compliments or the ones doing the complaining. It's
your choice.

Editors note: If you've ever felt there was something holding
you back in life, ruining your plans and stopping you from
being who you want to be, you were right.

The fact is, there is a single source of all your problems,
stress, unhappiness and self-doubt. It’s called the reactive
mind - the hidden part of your mind that stores all painful
experiences and then uses them against you.

Dianetics gets rid of the reactive mind. It’s the only thing
that does. Get and Read Dianetics by L. Ron Hubbard.

Developing Muscle Strength and Muscle Mass

Bodybuilding DVD - Bodybuilding Training Video

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Bodybuilding weight gain diet The goal of a bodybuilding weight gain program is to put on size
and weight.

Bodybuilding weight loss diet The goal of a bodybuilding weight loss diet is to reduce weight
and in particularly bodyfat.

Some good sites I've found:

Disciple Training Gear

Quad Father

Fitness Training For Tennis

Pro Athlete

Bodybuilding 4 day workout routine With this routine, you will have three days rest per week and four training days total. While this sounds pretty easy, if you attack the weights with intensity, you’ll see dramatic changes.

Bodybuilding bulking diet Personally I feel that, unless you are holding quite a bit of bodyfat, it is fool hardy to eat clean all the time. You need look no further than all the big-boys in the sport to
find out if this theory works.

Static Contraction Training

Static Contraction is done by holding a weight in a fixed position,
usually fully contracted, for an extended period of time. They are
typically done for 1 or 2 reps only and the weight should be held
for 15-25 seconds although the actual optimal time is still up for
debate.

Static Contraction is easier to do on certain exercises and more
difficult on others. For example, flies, leg extentions, and side
raises are great exercises to use statics on, but deadlifts or
squats would be more difficult. On the compund exercises you
would have to use substantially more weight than you use for
regular reps. Statics also work great on pulldowns.

There are a few ways I use them. First, you can do a set to
positive failure and once you cannot complete any more,
have someone help you get the weight to a fully contracted
position and hold it up as long as you can. Then lower it
under strict control until you have finished the rep.

You could also just pick a weight 20-40% heavier than your
normal weight for that exercise and either use a cheat rep or
have someone help you to get the weight in the fully
contracted position. Then hold it as long as you can and
lower it under control until the rep is completed. If you do
them alone and not after a set of positive reps, you may
want to so 2 static contractions instead if one.

This is a great technique to use to blast through plateaus,
but don't use it too often.


Also learn the answer to that age old question
How do I lose the fat on my stomach, thighs, arms, hips


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bodybuilding newsletter

free bodybuilding articles

Great up and coming bodybuilding forum
Anabolic Board

My Secret For Adding Quick Size To Lagging Body Parts

Now 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 8 to 10 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.

Now IMMEDIATELY go over to the water fountain, or grab your bottle
of water and down at least 10 to 15 tablets (20 tablets
if you're over 200 pounds) of Nitrobol.
For more information, go to: Nitrobol

If you don't have Nitrobol, then you can use BCAA's (branched
chain amino acids) but the effect won't be as potent as Nitrobol.
If you're using BCAA's then you need to take about 25 to 30 GRAMS
(not milligrams).

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 within 8 to 12
minutes and will be rushed to the area pumped with blood.
This will contribute to faster recovery which means faster
size and strength gains.

What's that you say? You've got puny calves and you don't care?
You want big arms because they're "showy" muscles and nobody
ever sees your calves? Geez, am I the only guy that cares about
symmetry anymore?

OK, OK...I'll explain how to apply this technique to arm training.
It's almost exactly the same except with a little twist.

Work your arms last in the workout as I said earlier. I prefer
to work biceps first (so does Larry Scott). When your biceps
are pumped it provides a nice little "cushion" when doing triceps
work. It feels nice, too!

So do your 5 sets of 8 to 10 reps of a barbell or dumbbell curl
just like I described for calf work. Rest as much as you need
between sets. We want to use as heavy a weight as possible
(without cheating, of course).

Then move on and do your 5 sets of 8 to 10 reps of triceps work.
Lying EZ-curl bar triceps extensions are a good choice.

After your 5th set of triceps work, rest a couple minutes and get
ready for your final pump super-set.

Select a weight about 50% of what you used for your biceps exercise
and do a set of at least 20 reps and more if you can. Go to
temporary muscular failure with this set. If you can't complete
20 reps then reduce the weight again and without rest get your 20
reps.

Then IMMEDIATELY without rest, go to your triceps exercise (again
with about 50% of the weight you used for your heavy sets) and
do a set of at least 20 reps and more if you can. Go to
temporary muscular failure with this set. Once again, if you can't
complete 20 reps then reduce the weight again and without rest
get your 20 reps.

Now IMMEDIATELY down at least 10 to 15 tablets (20 tablets
if you're over 200 pounds) of Nitrobol. Take your Nitrobol
with water, not any of those sugar-loaded "post workout" drinks.
For more information, go to: Nitrobol

Wait 45 minutes to an hour after you took the Nitrobol and drink
a post workout meal replacement or protein powder. In my opinion
a post-workout drink should have about 40 grams of high quality
whey, milk, or egg protein along with about 60 grams of carbs with
minimal fats. Fats slow digestion and you want this meal to be
digested quickly.

So there you have it. You should start seeing some results within
about 2 weeks as long as you're eating correctly and getting enough
protein. Eat about 40 grams of some high quality complete protein
every 3 hours.

Also read to learn What Percentage of Carbs, Protein and Fat?


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My Bicep and Tricep Workout
by W.R.

Here is some information on upper arm training. I received
an E-Mail about a person who only does two sets total for
his upper arms, and he is having success with his muscle
growth. That information helps reinforce the theory that
more is not better. I used to work each bodypart 2 times
a week. I stopped weight training for a long time, due to
my work schedule. I didn't stop reading magazines and
books. I realize that times change, and scientific studies
have come a long way. I am 37 years old, 5' 6", and weigh
185 lbs. Since I have been weight training again (about 3
months) I just can't believe how my body is responding.
After 6 weeks of training I decided to try creatine. I like
to keep my workouts as simple as possible. I could
actually watch myself grow. My upper arms are growing
like crazy. And I am doing less now than I used to, and I
am getting better results. The fact is that the creatine is
playing a big role in my growth because of muscle cell
volumnizing. But I am giving my body longer to recover,
and that plays just as big as a role. If I work out my biceps
on a Monday, I hit them again on Friday. Then I only hit my
biceps on Wednesday of the following week. So I am
traning each bodypart 3 times every 2 weeks. Here is a
typical upper arm work-out for me.

Bicep
2 warmup sets with curl bar
3 x 8 with a curl bar increasing weight each set
3 x 8 - 10 one arm preacher curls
2-3 x 8 - 10 alternating dumbbell curls

Every couple weeks I substitute concentration curls for
preacher curls, I also do dumbbell hammer curls instead
of alternating dumbbell curls.

Tricep
My triceps a usually warmed up from my chest workout,
so I go right at them hard.

3 x 6 - 8 close grip bench press
3 x 8 - 10 skull crushers
2 x 15 tricep kickbacks

I keep my workout simple but very intense. After taking
creatine for three weeks my upper arms grew a little
over two inches. Take a little more time to recuperate
between workouts and keep your workouts simple.


How Many Calories Should I Be Eating?


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Q: I'm over 40 and due to injuries can no longer lift heavy.
My question is can I still use light weights and high reps
to build muscle size and shape? I'm not trying to look like
Mr. Universe, I just want to look good with my shirt off.

A. Yes, you can still build a body you can be proud of with
an old school bodybuilding technique called "Muscle Spinning".

Muscle Spinning was a method used the 1940's and 1950's, it
is actually the use of...

Read the full article at Muscle Spinning Workout Routine. Can Light Weights Build Muscle?


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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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Checkout our latest articles:


Do Crunches Really Work?

The Perfect Fitness Plan To Be The Perfect You

Tips On Getting Motivated To Workout

What Are Healthy Fats?

Aerobic Exercise Intensity

Karvonen Target Heart Rate By Age.

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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

Ten Tips To Help You Get Bigger Muscles

1. Set a goal as of today and work out exactly how you are
going to get there. For example, if you see yourself as 20
pounds heavier in six months, break down exactly how you
are going to get there. You see, you need to set goals and
keep to them. Your mind will then be constantly aware of
these goals and work towards them. If you don't know
where you want to go, then you will never get there! You
need to be specific and have a plan.

2. Change your routine as often as is needed to keep
progressing. By this, one doesn't mean changing what
works for you, but changing the order of your exercises,
reps, sets and ultimately moving away from those
exercises which are not giving you results.

3. You must train with progressive poundages in order to
make size and strength gains. Don't just keep switching
around your exercises never getting stronger on any of
them, make sure that you have beaten you personal
best poundage for the current rep range you are working
with before moving on to another exercise. Progressive
poundages combined with training variety will unlock
new growth for you!

4. Don't overtrain! Don't train too long or too often. Keep
it intense and try to "work the muscle", rather than "lift
the weights"! Get a pump and feel your muscles doing
the work.

5. Consume Whey protein within half an hour of finishing
your training. Have another shake before going to sleep
and one upon awakening. This ensures that you are
getting quality protein at the most crucial times in
your bodybuilding day!

6. Drink lots and lots of water. The majority of your body
is made up of water, drink at least 2 quarts a day. Do
this and you will get a lot bigger!

7. Don't take anything which produces estrogen; these
being foods such as Soya, Cannabis or alcohol.

8. Sleep at least 8 hours a night! Growth takes place
when you are asleep. No sleep, no growth!

9. Take Creatine Monohydrate. It will help volumize the
muscle cells.

10. Don't give up. This cannot be emphasised enough.
As long as you are motivated in the first place and
persistent, you will get the bigger muscles that you want.


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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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Are Grains Really Good For You?

Why are people getting fatter and sicker, even when they are
"eating healthy"?

The answer is they are not eating healthy, they only think
they are, and it's not their fault, they have been given
false information on food.

Like every other species on earth there are correct foods
for people, and if you ate those foods you would be
healthier and fitter. And conversely if you are eating the
wrong foods your health and fitness would suffer.

Read the full article at Are Grains Healthy? The Truth About Grains for Health and Fitness