Building Big Shoulders

Wide shoulders are what make a person look powerful, the shoulders are
also one of the first noticed and admired body parts. With the workout
routine explained below, lets try to make yours as large and as
powerful as humanly possible.

1) The Overhead Press - This exercise is performed by pressing the
weight upward until the arms are fully extended and lowering the
weight down until barely resting on the collar bone. You should
use a moderate weight so at least 3 to 4 sets of 8 to 10 reps can
be achieved. It is important to have a smooth controlled motion
when performing this exercise. These should be done with a wide grip
on the bar so the entire muscle group can be worked. The key to
having massive delts is to think big and train heavy - but also
train safe. Always focus on trying to increase the weight that
you're lifting. Never be satisfied with staying with the lighter
weight.

2) The Lateral Raise - This exercise is performed (standing or
sitting) with the dumbbells at the waist side. The weights should
be brought up sideways until each dumbbell is parallel to the
shoulders. You can bring each weight up separately or simultaneously.
I prefer simultaneously with the basic laterals because my formed is
less compromised.

3) The Bent-Over Lateral - Is performed in the same manner but the
difference is that you should lean forward until the upper body is
at a 45 degree bend. You must do this type simultaneously. The amount
of weight that should be used should be appropriate so that at least
4 sets of 8 to 10 reps can be achieved. Adjust weight accordingly
until this is achieved. When doing laterals, don't focus on just
trying to swing the weight up, Take a one or two second pause in
the air with the weight at the top position so you can isolate and
contract the muscle. Remember to try to constantly increase the
dumbbell weights over periods of time to allow your body to
continue to be stressed. This is the only way to promote growth.

4) The Shoulder Shrug - Is also an excellent exercise for building
mass in the shoulders. Most people use this exercise to build mass
in the trap area but the deltoids are also worked with this exercise.
This exercise should be done with heavy weights. It is performed by
holding a barbell and shrugging the shoulders. It is beneficial if
the shoulder muscles are flexed at the top of the rep. It is also
necessary to perform these slowly and controlled and try to get the
most out of each rep. When I do shrugs, I tend to put them towards
the end of my routine and use them as a final burn exercise. I
found these to work better for me toward the end of my routine
which allows me to use the presses and lateral raises as my main
mass exercises. Defiantly include shrugs into your routine. No
shoulder routine is complete without them.

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Upper Body Workout
By Ryan Ridding

Looking to build muscle? Well, here is a workout that I have done
for about a month, and I notice a big difference on my body. You
need only do one set of each. The key is: find a weight that you
can do at least 8 reps with, but no more than 15, you must do it
slow and controlled otherwise you will probably get injuries.
Every so often I grab drink half a can of 'Power Up' It is a
protein shake. I also drink "Maxi-Carbs" before hand.

Chest
Pec Dec
Dumbbell Fly
Bench Press

Back
Kneeling Lat Pull Down
Wide Grip Rows
Lat Pull Downs (bring bar behind head)

Drink Full Can of Power Up

Shoulders
Deltoid Press (Machine Military Presses)
Side Delt Raise
Front Delt Raise

Biceps
Barbell Bicep Curls
Machine Curls
Hammer Curls

Triceps
Machine Dips
Tricep Pushdowns
Tricep Kickbacks

Drink 3/4 of Power Up

Abdominals
Oblique Crunches
Crunches
Leg Ups

Drink 1/4 of power up

This really works, 3 or 4 people have already noticed the difference
on me.

Give it a go!

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he 10 Commandments of Bodybuilding Success

1. Lift Big - Give your muscles a reason to grow. Don't do endless
sets, be intense. Go heavy, but don't remain much longer than an
hour. Train 3-4 days a week. Hit failure and make that last set
count.

2. Eat Big - You must eat to grow. For gaining, take 20 Cal/lb
bodyweight daily. Get 30g protein per meal. Eat 6 meals a day.
Don't be scared of fats. Cut junk food. You will crave chicken,
tuna, pasta and chocolate milk.

3. Sleep - Recovery is key. If you're an meso/endomorph, get 8-9
hours a day, an ectomorph needs at least 6-7. You grow outside
the gym, not in.

4. Water Water Everywhere - Carry that gallon jug with you at all
times. Drink 8 litres a day. Keeps you well-hydrated so you can
train at your best and have your caloric needs in check.

5. Commit - If you're not sick or injured, you must train. You start
skipping... you might as well forget those dreams. You must want to
become that impressive physique before you can begin building it.
Get yourself a reliable training partner.

6. Your Ain't Squat 'Til You Squat - If you have legs, a desire to
grow and your back is OK, you must squat. Without the king of
exercises, your growth is going to suffer. Squats develop more than
just legs.

7. Change Up Frequently - Change your routine around frequently.
Every 3-6 weeks, vary the order that you do your routine, or change
your whole style altogether. Try HIT, super-slow, negative training,
high volume, etc.

8. Don't Over Train - A good routine is brief, intense, and only has
a couple exercises per bodypart. Limit the total number of sets you
do. If your progress is slowing, you're getting injured or sick
frequently, then it's time to take a break. Take 4-6 days off, and
then go back at it. Don't be surprised if you're stronger after your
layoff.

9. Heal - Once you're injured, take a break. Lose 2 weeks training
now, or prepare to keep those injuries forever.

10. Form - Anyone can throw around the weights. Concentrate on good
form, and then let the numbers follow. Get a full range of motion
and be proud that you're one of the few who actually trains
properly.

Time to hit the iron.

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Training Partners
By Matt Danielson

A training partner can be beneficial in many ways, but he may also
be one of the major impediments in your quest for excellence.
Simply put, is your partner a negative or a positive thing for
your workout? Or are you the kind that, regardless of the partner,
would be better off without one? So...what are you, a lone wolf or
a team player?


Pros
The good thing about the training partner is that he or she equals
safety. With your partner, you have a built-in spotter that, note
this, KNOWS YOU. Why this? Well, if you ask any bozo passing by
to spot you, there's a chance you'll end up red as a beet with a
350-lb barbell over your throat while the guy stands there paying
extreme attention ... to the babe in that outrageous thong over
by the stairmaster.

Or he could be used to spotting Anthony Clark, and thinks you're
just clowning around when your eyes pop out of their sockets.

Or you could end up with someone who'd need help picking up a
towel from the floor.

Simply put: you could end up with someone you don't want spotting
you. Your training partner, on the other hand, knows your
strength, knows your weaknesses and knows how you prefer to be
spotted.

The second good thing is the psyching-up part of it. We might
need a little extra "push" once in a while. A good partner
just might be the spark to ignite your workout.

The third and last major advantage - it may prevent cheating in
the long run! It's easy to find an excuse not to go when you'd
rather sit around watching TV instead, but having someone at
the gym waiting for you makes it harder.

Cons
So then what could possibly be wrong, you may ask? Not much,
if you have a good partner. (That is, one that YOU work well
with. If not, it doesn't automatically mean the guy is a moron,
it just means the two of you don't work too well together.) A
BAD partner can be late, fail to spot you properly, go AWOL
and, most importantly, get you down mentally!

This is an absolute no-no!

A partner who pushes you on and drives you to do those two
extra reps can be most beneficial, but the Marine Wannabe who
starts barking in your ear in the locker-room before even
warming up is not likely very helpful. If you view your
partner as an AID to get you through a tough workout, as in
getting support, help and safety, it's generally a good
thing. But if you view your partner as just another obstacle
... Well, take a wild guess what you should do.

Lone wolf
There are some people who just don't see any advantage in a
training partner. And for them, it's perfectly right! It
requires higher discipline, and you sometimes has to rely on
bypassers in the gym, but like most other things it's mostly
in your head. If you hate training with someone else, you're
not likely gonna see any positive effects if you're FORCING
yourself anyway.

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Biceps Growth Cycle
By Lee Hayward

If you’re biceps just won't respond and you’re tired of spinning
your wheels, then give this basic but effective biceps training
cycle a spin . . . you'll be impressed with the results.

For this program you want to train your biceps only once per
week using the following cycle.

Week 1: Heavy

Go all out in your biceps training during this week. You want to
perform no more than 5-6 working sets (not including warm-ups)
using 3-4 exercises. For optimum mass building results, stick
to reps in the 6-8 range.

Train to failure on each set. Up your intensity with Drop Sets,
Negatives, and Forced Reps on a couple of these exercises. Use
your favorite mass building movements for the biceps. Here’s a
few possibilities:

* Standing Barbell Curl
* Incline Dumbbell Curls
* Preacher Curls
* Hammer Curls
* Straight Bar Cable Curls

Week 2: Light

The idea for this week is to simply pump some blood into your
biceps with a fairly light training session.

Don’t use any of the high intensity techniques you used during
Week 1.

Try using a wide-variety of movements here doing a total of
6-8 sets (go with only one or two sets per exercise). You'll
be using more moderate weights, so you'll want to work in
the 12-15 reps per set range. This week is an excellent
chance to try out a lot of exercises. Here’s some to
consider:

* E-Z Bar Curls
* One Arm Cable Curls
* Reverse Curls
* Seated Hammer Curls
* Concentration Curls

Don't overdo it this week. Get to the gym, get a bit of a pump,
and finish up.

There'll be plenty of chances to go wild again next week . . .
and you should. The cycle can be continually repeated with
solid results.

Editor's note: Check out Lee Hayward's Total Fitness Bodybuilding
3 Disc DVD Training System it is jam-packed with the most powerful
techniques for pushing your overall muscular development to a
whole new level. Go to Total Fitness Bodybuilding DVD Training System

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Muscular Weight Gain for my Ectomorphic Friends

Mark DiMaggio, Master Fitness Trainer/Instructor, Sports Nutritionist
& Testing Agent for the IFA, AAPT, & NFPT, Fitness Wellness & Nutrition
Consultant, Corporate Programs Director

The formation of Lean Muscle tissue (Protein Synthesis), takes about 48
hours, if during the "recovery" period, correct eating & resting habits
are adhered to. Where does the 48 hours start? Right after your weight
resistance routine. You must eat immediately after exercise, within 15
to 30 minutes. If I had known this one physiological fact, I am positive
I would have had the muscular body I wanted at about age 14, instead of
age 18. The body's receptors are completely open to accept nutritional
uptake at optimum levels immediately after exercise. Your energy levels
are depleted and in dire need of nutrients to replenish the energy
storage units of the body - your muscles. Muscles are the battery
storage units of the entire body.

You must eat a meal that has sufficient amounts of Carbohydrates and
Protein after workouts. If you just eat high protein foods, your body
is forced to use proteins for energy. This stresses the liver & kidneys,
along with energy levels. Protein takes anywhere from 3 to 4 hours to be
converted to an energy source, but Carbohydrates replenish your energy
stores more rapidly, in only about 20 to 40 minutes, and "Spare" your
Protein for the process of protein synthesis, the actual building of
lean muscle tissue. You need at least 20 grams of Protein and 30 grams
of Carbohydrates at each meal, 5 to 6 times a day.

If you want to gain the most amount of muscle in the shortest time,
you must learn to eat by "Timing Your Meals," instead of eating when
it is convenient or when you are hungry. The reason is simple, because
your Liver searches the blood stream for "complete chains" of amino
acids every 3 to 4 hours. If all of the essential amino acids are in
place (circulating in your blood stream TOGETHER), the liver will convert
these "Complete Proteins" into new muscle tissue. If one or more of the
essential amino acid chain is not in the blood stream, the liver
stresses. Now the most active organ in the body (the liver performs 64
vital functions daily, and is as active as the heart during sleep) has
to go into the amino acid storage units of the body (muscle tissue), to
extract the missing amino acids to complete the essential-chain. If the
missing amino acids are not readily available, or in low supply, protein
synthesis will not be completed. To add insult to injury, the existing
incomplete amino acid chain is then passed through the body and excreted
as "wastes" never to be used again, a process called deamination. All
that work by the liver, and no results. Carbohydrates are not to be
avoided! They are your best friends when it comes to "Protein Sparing".

If the routine stimulates your white fast-twitch muscle cords (the
strength cords of muscle), the growth will be more pronounced than the
red fast-twitch (intermediate), or red slow-twitch (endurance), muscle
cords. So it makes sense to utilize exercises that stimulate the largest
muscle groups with sufficient weight resistance enabling you to perform
6 to 12 repetitions per set before muscle fatigue causes you to end the
set (this is not "exhaustion," simply the beginning of a muscle "burn"
prior to exhaustion).

Performing 4 to 5 sets per muscle group 2 times per/week per-body part,
will stimulate rapid growth, or hypertrophy (muscle mass development).
Resting at least 3 days after your weight-resistance workout insures
that your muscle tissue has healed completely, and takes you out of
the risk zone of joint & tendon damage, the #1 side effect of
over-training. The white fast-twitch muscle cord burns the greatest
amount of energy, and grows at the fastest rate compared to the 2
other muscle-twitch fibers, but if over-trained, there will be no
growth, just a constant feeling of fatigue with no results.

Try to consume 20 to 35 grams of Protein @ each meal along with 30
grams of low Glycemic Carbohydrates and only 7 to 9 grams of fats at
each meal. If you are going to overeat, make sure the largest portion
of your binge is a good protein source.

Based on your weight, For Example: (170 lbs.), height, (6'1'), and
body-fat (9%), your LBW (Lean Body Weight) is 154.7 lbs. This means your
Basal Metabolic Rate (the lowest amount of calories you can "exist" on
daily) is 1701 calories. Your body always burns much more than that daily
such as Work, Exercise, & Leisure expenditures. You need an overage of
good calories (foods high in nutrients) to create Lean Muscle tissue.
Let's start with the amounts listed below.

Calorie Content For Each Meal

Protein: 100 to 200+ calories (+ or more +)

Carbohydrates: 120 to 150 calories

Fat: 60 to 80 calories (- or less -)

Total Calories each Meal: 350 to 450

Meals Each Day: 5 to 6 per/day

Total Calories Consumed Daily: 2500 to 3000 calories

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Some Basic Rules

In order to achieve the maximum benefits and to train effectively
and safely, always observe these principles:

Warm Up & Cool Down:

This cannot be stressed enough. Most workout-related injuries can
be avoided by proper warm-up and cool-down. Your muscles need a 5
to 15 minute warm-up as well as a brief cool-down. This holds true
for all weight training workouts.

Start At The Appropriate Level:

If you begin training at to high a level you risk serious injury.
You will also develop poor form, which will hinder your efforts
and discourage you. Use this as a guideline: If you cannot lift
the weight your working with 10 times with proper form, the weight
is too heavy. Similarly, don't choose too light a weight; the last
2-3 repetitions of your set should be difficult.

Proper Technique:

To get the most out of training and to reduce the chance of injury,
use proper lifting techniques. These include working with your
muscles through their full range of motion (Not locking out any
joints), lifting at a speed at which you can control the weight
and easily stop if necessary, and maintaining good posture.

Exercise Large Muscles First:

You should work your large muscle groups first-your chest, back,
and legs - before you exercise your biceps, triceps and smaller
muscle groups. Because our bodies naturally recruit large muscle
fibers first, these muscles will be the first to fatigue.

Progress Gradually:

Increase reps before increasing resistance. Reduce rest interval
between sets to increase workload.

Breath Correctly:

Do no hold you breath. Exhale at the moment of highest effort.

Challenge Your Muscles:

All training should begin progressively, using increases in weight
until your goals or a plateau are reached. Then, change your workout
to include increased reps with lowered weights at the end of a set,
change the order of exercise, or add sets, etc., to reach new goals.
(workouts should change about every 6-weeks).

Give Your Muscles & Mind A Rest:

You'll get the most out of your training if you give your muscles at
least 48 hours rest between weight training workouts to recover and
rebuild.

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"Push, Pull, Legs: Hulkster’s Workout Routine"
By Gary "Hulkster Jr."

The Push, Pull, Legs technique is based on focusing efforts on either
Pushing away from the center of your body, or Pulling toward your center.
To utilize this technique you perform Push exercises on day one. Day
two, alternate to Pull exercises. Day three work the legs and the
abdominals. This technique is most effective when two cycles of Push,
Pull, Legs are completed each week. That is, six workout days, at 60
minutes a session, and one day of rest.

Results from natural clients show an increase in strength an average of
25% after two months. This includes clients following the basic rules of
rest/recuperation, diet, and supplementation.

To begin the program utilize light weights and focus on technique.
Ensure your form for every exercise is proper. Slowly increase the
weight lifted as you become more familiar with the Push, Pull, Legs
technique. To ensure you are utilizing the correct weight load for your
fitness level, consider the following: when you wake up the next day,
you should be slightly sore. If your muscles are sore throughout the day,
your weight load needs to be decreased. If you wake up the next day and
are not sore, then increase the weight load. Generally the percentage of
decrease or increase is 10-20% of the current weight so as to gradually
build or decrease your weight load.

For body builders with primary goals to dramatically increase their size
and strength, utilize a program of 4 sets per exercise with repetitions of
12, 10, 8, 6, respectively. For the hard gainers utilize the 4 sets per
exercise with repetitions of 10, 8, 6, 4, respectively. Steadily increase
the weight load with each set.

If you do not experience muscle fatigue by last repetition of set 3, you
need to add more weight. Pay particular attention to muscle fatigue on the
last two sets.

Examples of Push Exercises:

Bench Press, Incline Bench Press, Parallel Bar Dips

Press Behind Neck, Seated Dumbbell Press

Tricep Pressdown, Dumbbell Triceps Extension

Examples of Pull Exercises:

Chin Up, Front Lat Pull Down, Low Pulley Rows

Barbell Curl, Incline Dumbbell Curls, Concentration Curls

Barbell Shrugs

Examples of Leg and Abdominal exercises:

Squats, Leg Curls, Thigh Extensions

Standing Calf Raise, Seated Calf Raise

Ab Crunches, Hanging Leg Raise

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Barbell Pullovers
By The Doctor

In the days of yore (which is anything before the late fifties in
the bodybuilding world) doing heavy barbell pullovers was a rite of
passage into bodybuilding manhood. In fact, I read a quote from the
great George Turner that made me chuckle on reading it. He said that
if you were not able to use 250 pounds on the pullover then you were
nothing. Many lifters years ago said that this exercise would be all
that one needed to get a complete upper body workout. Although I do
not see people use this lift often, I must say that 250 pounds would
be rather heavy. Nevertheless, this exercise is on the verge of
becoming extinct. I tried it to see if it was worth bringing back to
the forefront of resistance-training exercises.

A Little Bit about the Pullover

As mentioned previously, this exercise is considered by many to be
the best upper body exercise.

Some people lie across a bench sideways and others lie on the bench
in a regular fashion and perform them. Usually the trainees will
have their preference of dumbbells or barbells. The variables of
body positioning and equipment to use is up to personal preference.

One advantage that is clear is that it removes the weak link of
back work - the biceps - and allows for more direct lat work. The
pullover is also great for those who are into pre-exhaustion
methods or those who want something to use immediately after
high-repetition squats.

What muscles does this exercise work?

Not only do pullovers work the latissimus dorsi but it also targets
the posterior deltoid, the long head of the triceps, rhomboids,
pectoralis major rather well. In addition, it works the following
muscles in a less direct manner: the anterior deltoid, triceps
brachii and wrist flexors.

I do know a few people who have used this exercise and stated that
their triceps were thouroughly worked on completion. What confused
them was that this was not their intended purpose.

How to do it...

Simply lay your back perpendicularly across a bench and grab a
barbell from behind you and bring it to your chest. Then proceed
to extend your arms to where the barbell is above your chest and
your arms are straightened. You have the option of bending your
elbows from there. Lower the barbell or dumbbell behind and past
your head so as your upper arms are parallel or slightly below
parallel to your torso.

Bring the bar back to your chest and repeat the motion until
muscular failure.

I have used this exercise recently and I must say that it is an
excellent addition to my back work when used as my main
latissimus dorsi exercise. I have not used it for pre-exhaustion
yet, but I plan to use it in combination with chins when I do.

This will remove the biceps as the weak link as my back has always
been my least-responsive muscle. It is an upper body exercise so
I would recommend a repetition range from 6 to 10. As with every
other exercise, if you respond better to other repetition ranges,
then by all means use them.

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Fox, Big Story w Doug Kennedy on NIU shooter/antidepressants

Daily Aerobic Activity is a Must

Regular aerobic activity should be included into everyone’s daily
routine to strengthen the heart and lungs and make them work more
efficiently. Aerobic activity can include running, walking, stair
climbing, dancing, swimming, or any number of other activities that
get the heart working harder for a continuous period of time. Many
people may feel that they need to have a regimented work out program,
and if they do not have at least thirty minutes to an hour to devote
that they can’t do it. This is simply not true, and in fact, this
type of mentality hinders their progress and keeps them from getting
into shape with regular exercise. Short bursts of aerobic activity
can be fit in throughout the day. Take the stairs instead of the
elevator, take a brisk walk around the building at lunch time, ride
a bike or walk to work if within a reasonable distance, or park
further away to get a short walk in.

The benefits of aerobic activity are many, and everyone of all ages
should be encouraged to engage in regular exercise. Even if there
are chronic health conditions present, regular aerobic activity can
be tailored to fit the individual’s needs. A health care provider
should be consulted before beginning any type of exercise program,
and if excessive shortness of breath or chest pain is present,
then the activity should be stopped immediately. Starting out at
a slower pace is recommended for all beginners anyway until some
tolerance is built up, which will happen over time with regular
aerobic activity.

Regular aerobic activity should put the heart in the cardio
target zone, which is computed by subtracting age from 220. This
number of then multiplied by 85%, the result being the maximum
rate at which the heart should beating during aerobic activity.
Beginners should only work out at 70-75% their target heart
rate until their bodies become more accustomed to higher
aerobic activity levels. It’s good to start out slow and
gradually increase aerobic activity as tolerated, maybe with
just a walk around the block. Any amount of aerobic activity
is better than nothing, so get moving! No excuses!

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Use Dumbbells To Stretch Your Muscles To New Growth

In this high-tech, high-poundage day and age, dumbbells are often the
forgotten tools of mass training. I notice more and more individuals
at the gym using machines with limited ranges of motion or sticking
with the heavy poundage promise of good old barbell training.

For many, if they pick up a dumbbell at all, it’s to move it out of the
way. Oh, they may throw in a few seated curls or some side laterals every
now and then, but these usually come after their "heavy" sets.

If you’re only using dumbbells for biceps and/or shoulder work, you’re
missing out on a truly time-tested piece of equipment. In fact, I’ve
been making some great gains by taking two or three days a month and
using nothing but dumbbell movements. Here are four of my favorites.

FLYE: You can build fairly large pecs with barbell pressing movements,
and you can develop some decent shape with cables and machines; but if
you’re after full, clearly defined, muscular pecs, you’ll want to get
your dumbbell sets in.

I love training chest using dumbbells, and there’s nothing better for
stretching those pecs to some serious new growth than Dumbbell Flyes.
Flat Bench, Incline, Decline — I use them all (though not during the
same session).

The key to doing flyes successfully is control. Lower the weights with
only slightly bent elbows. Throw your chest up towards the ceiling to
really emphasize a full stretch at the bottom of the rep.

As you bring the weight up, concentrate on pulling your pecs together.
Use light weights at first until you’re used to doing the movement with
the emphasis entirely on your pecs. And never smash the weights together
at the top—pull them together and squeeze your pecs tight for a count
of two.

Pull-Over: Another great dumbbell movement for the pecs. I do this
exercise across a flat bench, and I keep my arms as straight as possible
throughout the entire range of motion. Again, getting a full stretch is
the key to stimulating muscle fibers for new growth and added definition.

With pull-overs I tend to like the 10-15 rep range. It’s important not
to turn this exercise into a lat workout or a lying triceps extension.
Keep your arms straight and focus on using the muscles in the chest to
pull the weight to the eye-level position.

Lying Triceps Extensions: Yes, with dumbbells! The exercise is done in
a similar way to the E-Z Curl or Straightbar French Press version.
Lying on a flat bench, you begin with your arms extended above you.
Slowly lower both dumbbells simultaneously by bending at the elbows.
Be sure to keep your upper arms perfectly straight and still.

Then simply push the dumbbells up and lockout at the top, squeezing
your triceps as you do. I find that using dumbbells with this exercise
from time to time, forces me to maintain perfect form and really
blasts my triceps. And the stretch I get is absolutely intense!

Be sure to give these movements a try and let me know what you think.
Above all, don’t forget about those dumbbells over on that rack in
the corner.

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Fox News Big Story with Doug Kennedy on Big Pharma's Lie

Ten Tips For Those Who Want To Build Muscle....
By Charles R. Taylor

1. Eat Enough
To gain weight and muscle mass is difficult because the body struggles
to keep its weight. To gain mass you need to eat more than your body
requires to maintain its normal functions. You must eat 500 to 1000
extra calories a day to persuade the body to gain more muscle mass.

2. Eat Every Third Hour
You can wait longer between meals, but do you constantly want to be in
an anabolic phase? Your blood sugar should not sink too low, but it will
if you do not eat every 3 to 4 hours. It does not have to be a proper
meal each time you eat. A quick meal or a protein-drink will be enough.

3. Accept a Certain Increase In Body Fat
You have to choose between building muscle or burning fat. You cannot (or
it is very hard to) do this at the same time.

4. Eat a Proper Breakfast
At night, when you are asleep, the body is subversive because you have
not been eating for several hours. This makes breakfast a very important
meal because it stops the cataclysm.

5. Vary the Food
The body can become accustomed to a certain diet. If you eat the same food
for several years you can count on it that your development will stagnate.
Do not let the body become accustomed to your diet.

6. Choose the Right Supplement
There is an unbelievable amount of supplements on the market today. Alot
of them are junk. Only use supplements that you know work. Highly
recommended supplements are creatine and extra protein. There are alot
more supplements from which to choose, but these are the best from which
to start.

7. Get Enough Rest
It has been said that you grow during sleep, and sure it is true.
Do not train more than three days in a row. Some who really want to gain
muscle will only train two or even one day at a time. The results are
often impressive.

8. Train Right
If you are not sure of how to do an exercise, ask someone that is
knowledgeable about the exercise. If you are training incorrectly you will
not grow and your chances of hurting yourself are quite great.

9. Change the Routine
Change your training program every two months. Do not let the muscles
adapt
to the same routine.

10. Make Goals and Achieve Them
To train without a goal is meaningless. Make a goal, for example, to gain
six pounds of muscle mass. Do not give up before you have gained those
extra six pounds. Use all your knowledge about nutrition and training. It
is not only more fun to train with a goal, your progress will also
increase faster. You will be more motivated and you will train and attend
to your diet perfectly.

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Antidepressants and School Shootings, Suicide, Addiction

The Truth About Antidepressants

88 per cent of clinical trials that showed antidepressant
drugs didn't work either weren't published in medical journals
or were presented as positive findings, says the study in the
New England Journal of Medicine.

Sadly, the $21 billion antidepressant industry is built more
on marketing hype than medical science.

Depressed About Results? Science May Explain It
http://online.wsj.com/article/SB120131395200018827.html?mod=googlenews_wsj

Study Says Patients, Doctors Get Distorted View of Antidepressants
http://online.wsj.com/article/SB120051950205895415.html?mod=googlenews_wsj

Anti-depressants may not work - report
http://money.cnn.com/2008/01/16/news/companies/antidepressants/?postversion=2008011618

Abdominal Exercises

Ab Crunches

Ab Crunches are easily performed by lying on your back and placing the
calves on a bench so that the legs are bent at a 90 degree angle to
the floor. Place the hands behind the head and then raise the head
and shoulder blades off of the ground towards the knees. The range
of motion is rather short. It is not necessary to touch the forehead
to the knees as this would require improper form. Perform the ab
crunches slowly and deliberately for the greatest benefit.

Lying Leg Raises

Lying leg raises are an excellent abdominal exercise for the lower
abdominal muscles but will not help you to loose weight. To perform
lying leg raises lye down on your back placing the hands face down
underneath the lower back and rear end for better leverage. Bring
the knees up (bent legged) towards the chin while contracting the
abdominal muscles. Then return the legs to an almost straight legged
position stretching the abdominal muscles. The legs should be just
a few inches off of the floor at the starting point.

V-ups

V-ups are an excellent abdominal exercise that strongly stresses the
lower abdominal muscles. Although V-Ups are an effective abdominal
exercise V-Ups are not for everyone. V-Ups are a more advanced
abdominal exercise.

To perform V-Ups sit at the end of a bench, place the hands face down
under the rear end for leverage, legs should be at 45-90 degree angles
from the floor and the upper body at about a 45-90 degree angle from
the bench. Now bring the knees up to the chest while simultaneously
bringing the chest towards the knees, repeat. The legs and torso
make a v-shape, thereby receiving the name V-Ups.

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The Truth About Psychiatry

"The re-interpretation and eventually eradication of the concept of right and wrong which has been the basis of child training, ...are the belated objectives of practically all effective psychotherapy."
(G. Brock Chisholm, past president, World Federation for Mental Health.)

"If the race is to be freed from its crippling burden of good and evil, it must be psychiatrists who take the original responsibility."
(G. Brock Chisholm, past president, World Federation for Mental Health)

"Even for their own good the blacks must be treated as what they are, an absolutely subordinate, inferior, lower type of men, incapable themselves of culture. That must once and for all be clearly stated."
(August Forel, psychiatrist, quoted in "Bernhardt Schreiber".)


"The mental health establishment has snowed the American people: it launches the most unimaginable brutal psychological and physical assault on human beings in distress, calls this 'medical treatment', and then blames the outcome on 'mental illness'."
(Seth Farber, PhD)

"...In numbers unmatched in any part of the world, U.S. school children are diagnosed and drugged in a quid pro quo association between education and for-profit psychiatry and psychology. Labeled "brain-diseased", the schools have an excuse for the rampant illiteracy and unpreparedness, cause enough for the mounting unhappiness and failure of the children, while psychiatry/psychology gains lifetime patients.
(Thomas Armstrong, Ph.D. educator and psychologist)

Pactical Pullups vs. Powerlifting Pullups
By Pavel Tsatsouline

Choose your pullup form to match your goals.

In the military and law enforcement the pullup sets one up for a
muscle-out over an obstacle. The operator needs to get maximally
close to the bar and as high above it as possible. This can only
be achieved when you look straight rather than up and 'hunch over'
on the top of the pullup. This engages powerful muscles in the
front of the rib cage and adds height to the pullup.

When powerlifter Ed Coan does pullups he looks up and arches his
back. This groove brings the body under the bar rather than over
it so is not appropriate for tactical applications. But a
powerlifter is not training to climb fences. He strengthens
his upper back muscles to assist in spine stabilization in
deadlifts and the arch is perfect for that. Besides, the lats
are emphasized in the modern bench press technique. The
'PL pullup' works the lats better then the tactical pullup as
the lats can fully contract only when the back is arched.

Pavel Tsatsouline is the author of "Power to the People!
Russian Strength Training Secrets for Every American"
for full infomation go to http://www.trulyhuge.com/russian.htm



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Healthy Eating Tips
By Dr. Kem Thompson

Everyone knows that we have to eat healthily in order to stay
healthy. Yet many people find it hard to do so. One useful
way to get you into the habit of eating healthily is by
applying a few principles to the way you eat. I've
outlined 7 of them below.

I. Eat small portions of food for each meal.

II. Eat frequently. Most adults get hungry about 4 hours after
their last meal.

Aim to eat at least 5 small sized meals each day. This keeps
your metabolic rate high.

III. Eat foods that you enjoy eating, making sure that each
meal contains all the essential nutrients (protein,
carbohydrates, fats, minerals and vitamins).

IV. Eat only when you’re hungry.

V. Stop eating as soon as you feel full: practice pushing
away your plate with food still on it when you’ve had enough.

Don’t aim to wipe the plate clean, and don’t eat until you
feel stuffed. Eat until you’re comfortably satisfied.

VI. Drink a lot of water. Scientists recommend that we drink
roughly 8 (250mls) glasses of water each day.

Water helps you stay full, and if you’re eating only when
you’re hungry, it means you’ll eat less without feeling
like you’re depriving yourself. It also helps you flush
out toxins from your body which otherwise could interfere
with your body’s normal metabolism.

VII. Eating should be a pleasure, not a pain. For any
food plan to work, it has to be practical, enjoyable,
flexible and nutritious. Any plan that's based on
depriving you of some food or other is almost certainly
doomed to fail in the long term.

Try incorporating the above tips into the way you eat.
Start with one of them, practice it for a week (or
until you're used to it), then start on another one.

If you make changes in small steps, you won't be
overwhelmed and easily discouraged by your progress.

So make a small change each time; celebrate (or reward
yourself) for each success, no matter how small you
think it is.

Remember, every baby step is bringing you closer to
your desired goal of being a healthy eater.

With persistence, you will find that eating healthily
is not only possible, but it's fun.

So go for it!

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