Calculate Your Daily Calories

Here's a simple formula you can use to estimate your total caloric
needs for the day.

Change your weight in pounds to kilograms: Divide your weight by 2.2.

Your basal metabolic rate is approximately one calorie per kilogram
per hour. Multiply your weight in kilograms by the 24 hours in a day.
This is the number of calories you burn just being alive each day.

Now factor in activity: Multiply your calories needed a day (from #2
above) by the following factors, depending on your activity level:

Light activity: multiply #2 by 1.3
Moderate: multiply #2 by 1.4
Heavy: multiply #2 by 1.5

If you sit at a desk for your job, and workout 30 minutes a day, this is
considered light activity. If your job involves more motion, and you
are active in addition to your workout (you take stairs, walk to work, do
a lot of housework, etc.), this is considered moderate activity.
Construction work, athletic activity, etc. is considered heavy activity.
Most Americans are in the "light activity" level.

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All The Whey Protein Supplements

APT Pro Gear Weight Lifting Products

Building Massive Legs Without The Squat

Gym Visit - Database of gyms in over 65 countries

Fitness Equipment at Flab-u-loss

Health and Fitness Blog Blog by Travis

Insane Muscle Gain

Ironville Clothing Co

Personal Trainers In Maryland, Virginia, and Pennsylvania

Protein Supplements Muscle Building Programs

Sports Supplements, Fat Loss and Bodybuilding

Take Your Vitamins - VitaminBaron.com

USA Fitness Equipment

Us Sports Radio

Hydrolyzed-Collagen.com for Bones and Joints

Fast Weight Loss Guide

Pilates equipment

Revamp Your Routine
By Scott Miller

I'm not talking about all new exercises or routines, I'm talking
about taking full advantage of the routine you use now.

You see so many people at the gym talking, goofing off, just
there going through the motions. If you're there to get
Truly Huge (like I am), then there's not much room for that
until you're done with your daily routine.

Many people don't even do warmups - it's quite surprising. I
started doing warmups quite a while back, but just went through
the motions. Now, I make sure every rep of every set of warmups
is doing just that, warming me up for the heavy lifting to follow.

On your working sets, concentrate on each rep and each set,
making sure you're doing your best to keep your form intact and
doing the reps with purpose. Benching today? Feet flat on the
floor, keeping your back on the bench, lower the bar slowly, no
bounce off of your chest and concentrate on working your pecs to
the fullest.

Between sets - stretch. I've just started doing that and it
does make a difference. It helps keep the blood flowing and the
muscles warm. I've found I can actually push/pull or lift more.

Don't forget about one other big thing for your routine - GOALS.
I can't stress this enough, either. If you don't have any goals,
you won't ever get anywhere or shoot for anything. Set goals,
right them down and keep track of your progress.

My goals for 2007 at age 44 - 315# bench press, 450# squat
again and 550# deadlift.

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REPEAT OFFENDERS: "The Mission" trailer

I great new film with Taimak of "The Last Dragon" fame.

Heavy Weight and Low Reps
by Brad Evanochko

I have to thank you for one of the best tips I've received in over ten
years, you wrote the comparisons of two lifters, one using the
normal 8-10 reps at 60% of max for 2-4 sets per excersize, and the
other using 2-3 reps at 80-90 % of max over 2-3 sets. The difference
being that the lower rep scheme producing more strength and less
systematic burnout, so I decided to give it a try,and the results are
startling. I decided to try this extremly heavy routine around the
basic lifts:

- Flat bench
- Reverse lat pulls
- Barbell front shoulder presses
- Preacher curls
- Ticep pushdowns
- Squats

The workout went as follows - warm up ( but dont waste too much
energy ) then throw on the weight and push 2-3 reps for 3 sets and that
was it. I started, for example bench, the first week at 245 lbs and added
five pounds every week and am up to 285 lbs at the same scheme. Bicep
curls went from 80 lbs to 130 lbs, Shoulders from 135lbs to 195 lbs, lat
pulls from 150 lbs to 210 lbs and tri. pushdowns 70 lbs 120 lbs. Squats
are on a bit of hold as I had reconstructive surgery to re-attach a severed
achillies ( so I'm maintaining at a 275 squat and can put this to test in
about a month when the healing time is completed .

I'm thrilled with the results, my overall pump and thickness is incredible,
it lasts for days. In fact I have to wait a least 2-3 days between workouts
to recover, and it seems that my metabolic rate has skyrocketed as I've
been eating like a pig and still manitain my cuts. I totally disagree with
the theory that a rep scheme of only 2-3 reps will only produce strength
and not size, I haven't felt this " Truly Huge " and strong in years. I think
the real secret that none of these bodybuilding magazines is telling is
that THIS is the proper technique for building mass and complete
bodybuilding. I think the reason it works so well is that at that weight,
you can't help but have a super intense workout. As long as a person
uses this routine with plenty of rest and avoid overtraining, I think the
results will be astonishing---I'm sold! ( and I've been training for
almost 20 years ), so give it a try.

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This weeks training article takes away all excuses for not
training because you don't have the right equipment. With the
"Exercise/Rest Principle Formula" you can build your body
with nothing but bodyweight only exercises. All you really
need is an improvised dip bar (the backs of 2 chairs will
work just fine) and an improvised chin bar (how about
chinning from a rafter?)

I hope you enjoy the article.

All the best,
Paul


Exercise ? Rest Principle Formula
By: Dennis B. Weis
The "Yukon Hercules"

Use on any Non-Apparatus bodyweight only exercise:

Chin-ups
Crunches
Dips
Leg raises
Pushups
Squats (one-legged) Sissy Squats


STAGE 1
Using the 1-legged squat as an example, begin by
performing this exercise for as many ultra-strict
repetitions as possible within a 10 second time frame,
Now rest for exactly 10 seconds; after the 10 second rest,
immediately begin to perform some more 1-legged squats
for 10 seconds, then take another 10-second rest. Continue
this pattern of 10 seconds of exercise followed by 10
seconds of rest for 9 more complete cycles, for a total of 10.
On each of the succeeding five days you increase the
number of cycles by two.

Stage1 Cycles Work Rest Accumulated Work/Rest Time
seconds seconds minutes/seconds
Day 1 10 10 10 1:40 1:40
2 12 10 10 2:00 2:00
3 14 10 10 2:20 2:20
4 16 10 10 2:40 2:40
5 18 10 10 3:00 3:00
6 20 10 10 3:20 3:20

STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout
days and begins with 10 cycles of work and rest, increasing to
20 by day six, The difference here is that you will perform 15
seconds of exercise and take 10 seconds of rest per cycle,

STAGE 3
At this stage you switch to 20 seconds of exercise and take 10
seconds of rest per cycle.

STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest
per cycle.

STAGE 5
In the last stage you do 30 seconds of exercise and take 5
seconds of rest per cycle.

To summarize, here are the steps for successfully completing
the five stages of the exercise/rest principle.

1. Each individual stage (1-5) consists of 6 workout days. The
workouts can be performed on consecutive days, or you can do
them every other day.

2. Begin each new stage on day 1 by doing a minimum of 10
nonstop sequences of the exercise/rest principle, then on each
scheduled workout day thereafter be sure to add 2 nonstop
sequences (as in the detailed stage 1 example).

3. Always do as many ultra-strict repetitions as possible during
the work phase.

Follow the Exercise/Rest Formula as described and you
discover a renewed interest in performing bodyweight only
exercises.

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Cookin' Good, Lookin' Good

Sometimes all it takes is a quick switch to lower the calories
and add a new twist to the flavor of an old favorite. Here are
some ideas for savvy substituting:


* Broil, grill, roast, steam, stew, stir-fry rather than fry.

* Use two egg whites in place of one whole egg in most baked goods.

* Add spices (e.g., cinnamon) to sweet baked goods to enhance the
flavor when you reduce sugar.

* Flavor cooked vegetables with lemon juice, flavored vinegars,
and herbs instead of fat and salt.

* Substitute lowfat yogurt for mayonnaise or sour cream in dips
and dressings.

* Serve fresh, baked, or broiled fruits for dessert in place of
sweets.

* Drink sparkling water with a lemon slice or fruit juice mixed
with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort
it takes to make wise food choices can bring big rewards in terms
of general health and fitness, weight control, and an enhanced
sense of well being.

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Best Tricep Workout

Most bodybuilders tend to concentrate on the biceps when training
arms and tend to neglect the triceps. What many people tend to
forget is that the tricep is the biggest muscle in the arm. It is
the large tricep that makes an arm look big. The exercises
described below will help you in your quest for huge arms.

The first exercise described is the Tricep Pushdowns. This exercise
is great for building mass. These should be done with the feet about
10 to 12 inches apart while standing up straight. Try to avoid
leaning forward as much as possible. Each rep should be performed
slowly and in a controlled manner. You should not have to swing
the body in order to lift the weight. When pressing down on the
bar, the rep is not complete until the arms are fully extended.
At this point you should pause for a second while flexing the
tricep muscles. When lowering the weight stack back down, try
to do it slowly as if you were doing a negative. The bar should
only be brought up to about the mid section or around the top row
of abdominals. Remember to keep your elbows in tight and don't
train so heavy that it causes you to lose your form. Also, try
to get a higher number of reps out of this exercise, somewhere
in the neighborhood of 12-15. Try to make this range the point
to where total exhaustion occurs. Another thing to keep in mind
when doing this exercise in regard to form is to try to keep from
letting the cable rest on either side of body. Try to keep the
cable center and directly in front of the head. This prevents one
arm from being stressed more than the other. Try to do at least
4 sets of these. Always ensure that the muscle is getting fatigued,
If not, go heavier. The only way the muscle will grow is if it's
forced to.

The next exercise is the same as the Tricep Pushdown but the
difference is a reverse grip. The palms of the hand should be
facing upward instead of downward as with the basic pushdown.
This exercise also directly trains the tricep heads. This exercise
is a little more difficult than the previous because the elbows
cannot be used as much as a support. The tricep is doing all of the
work in this exercise. The procedure is performed basically the same.
You should also perform these with the same smooth and controlled
motion. Push the bar down until the arms are fully extended and pause
for a second, flex the triceps and finish the rep by allowing the bar
to raise about as high as the midsection. You may have to go lighter
in weight on these because of the difficulty of the exercise. The main
thing that you want to focus on is the form and the number of reps.
Try to perform a large number of reps when doing these. A range of
15 to 20 is about right.

This exercise is called the One-Arm Tricep Extension. To perform this
exercise, it is better done sitting on a bench so form will not be
sacrificed. Take a dumbell in one hand and hold it extended over the
head. Keeping your upper arm and elbow stationary, and close to your
head, lower the dumbell in an arc behind your head. Feel the triceps
stretch as much as possible by ensuring you fully stretch the arm.
Press the dumbell back up to the starting position. Finish your set
with one arm them repeat the movement with the other arm. Make sure
your form and style are strict. Use a lighter dumbell to start with
to ensure good form. Keep your body, head, and upper arm fixed
throughout the movement- only the forearm should be moving. The
shoulders should be kept square to the front. Try sitting in front
of a mirror when performing these so the form and style can be
noticed. One variation to this exercise is to use a heavier dumbell
held in both hands instead of one.

The last exercised is Kickbacks. This exercise is unbeatable when
it comes to getting that final burn. This exercise is performed by
holding a dumbell in one arm while leaning forward at about a 45
degree angle while using a bench to support your free arm. Push
the dumbell to the rear ensuring the arm is in a fixed position.
The upper arm around the bicep and tricep should be kept parallel
to the floor. When perfoming each rep, make sure only the elbow
joint is moving and not the entire arm. It is not necessary to
use heavy weights for this exercise because like I said before,
the object is to give the tricep that final pump and burn. This
is a high rep exercise. When I say that I mean It should be in
the 20 to 30 rep range. I cannot stress enough how important
form is when doing this exercise. If your form is not correct
as with any exercise, you are not getting 100% of the benefit
out of the effort you put into it. After a few sets of these
and in conjunction with all of the other exercises described,
your tricpes should be pumped to the max.

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Huge Biceps Workout

Arms are usually the first noticed, they project power and define
the remainder of your physique. When training arms, it is must
that you progressively increase the poundage, intensity, and
variety of exercises. More sets is not always better, but more
intensity is.

Here are the three most basic and effective exercises:

1) The Standing Alternating Dumbbell Curl - A great warm up exercise
and a major mass builder. At the start of the rep, with the palm
facing the outer thigh, as the curl begins, twist the wrist upward.
At the end of the rep, squeeze the bicep (flex) for a peak
contraction. On the decent, resist the weight. Try not to swing
the weights, instead, you can apply lots of power to the upper
half of the curl by "tucking" your body under slightly to get
more of a press and squeeze on the heaviest sets. This is one
advantage of the standing position. Always remember that this
exercise demands intense concentration on the contraction of
each arm in order to receive maximum effectiveness.

2) The Seated Alternating Dumbbell Curl - Has the same effect as
standing curls, except that they provide more muscle isolation.
With these, you cant use body language to help power the weight
up. Seated curls also demand more mental effort, because of the
concentrated nature of the movement. Still, the same rules apply:
Squeeze up, supinate as you go, then resist strongly on the
return to avoid letting your body rock and forth. One option to
consider is using a bench with a back support to minimize the
chances of swinging the weights.

3)The Barbell Curl - Particularly useful as a mass builder. You
can do this exercise alone but it is considerably more effective
when being performed with a partner. The exercise described is
call "build ups". These are performed with 2 people standing in
front of each other with a selected weight than can be handled by
both trainers. The goal is to pyramid 7 reps. For example, You
pick up the weights and complete 1 rep. Pass the weight to your
partner and they too shall perform 1 rep. The weight is then
returned to the first partner to complete 2 reps. The weight is
then given back to the second partner again and they will
complete 2 reps. Then pass the weight back so the first can
complete 3 reps. Etc.. This procedure will continue until 7 reps
are completed by both parties. After seven reps is completed,
then work your way back down. 6,5,4, etc... This technique may
sound very simple and easy, but once you try it I'm positive
you will have a change of heart.

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Basic Tips for Healthy Eating

Little changes add up to big improvements over time. The following are
some tips on adopting a better eating style for life:

* Plan ahead. Prepare or plan your meals at least a day ahead. Avoid
eating on the run - impulsive food choices are more likely to be poor
ones.

* Shop wisely. Don't shop for groceries when you're hungry - your
impulses may override your good sense. Hit the outside aisles first.
That's where the vegetables and fruits - foods you want to emphasize
- are usually found.

* Order carefully. In restaurants, look for foods that are broiled,
grilled, baked, or steamed rather than fried. Ask to have dressings
and sauces served on the side. If a dish is unfamiliar to you, ask
the waiter to describe how it is prepared.

* Cook creatively. Cooking at home gives you more control over
ingredients, cooking methods, and cost. Home cooking doesn't have
to be plain. Look at creating healthy, tasty meals as a challenge,
not as a chore.

* Think positively. Eating right has a lot to do with attitude.
If you succumb to temptation once in a while, don't panic. Just
get back on track at your next meal.

* Involve others. Invite family and friends to share your nutritious
meals. Any dining experience is more fun when it's enjoyed with good
company.

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Massive Chest Workout

Just as having big arms project power, A powerful chest always gets
respect. The chest is also one of the first noticed attributes about
a bodybuilder. The weight lifting routine below along with your
dedication will make your chest as powerful and respected as possible.

1) The Bench Press - Without a doubt the most basic and effective
means to build the chest. The bench press should be the primary
exercise for any chest routine, all other exercises should be
subordinate. You should provide you chest with a good warmup cycle.
Try a weight in which you can rep out at least 15 reps without any
muscle strain. After a good warmup I go right to the heavy weights.

2) The Dumbbell Bench Press - The only exercise that can even come
close to the bench press for building mass on the chest. The
advantage that this has over the bench press is the range of motion.
The bench press limits you in range because the bar can only go as
far as touching the chest. The dumbbell press allows you to go beyond
that point. With the dumbbells, you can get more of a stretch. Bring
the dumbbells down slowly and evenly and ensure the palms are facing
up and outward. When bringing the weights up, twist the wrists
inward so the palms are facing each other and pause for a second to
squeeze the chest muscles together. You want to do this for every rep.
Do at least 4 sets with 8 to 10 reps per set. The main thing to
consider on this exercise is form. You want each rep to be smooth
and controlled.

3) The Incline Dumbbell Press - An excellent means for building the
upper chest. The only precaution is to ensure you don't go to heavy
and damage or overwork the shoulders. You want to bring the weights
down slowly and controlled with wrists up and outward, and push up
on the weights turning the wrists inward to squeeze the chest at
the end of the rep.

4) The Cable-Cross - This exercise should not be used by
beginners who still does not have a basic foundation built. This
exercise is mainly for builders with a chest foundation already
built and want to perfect it. I see it all the time in the gym
where newcomers perform many sets of cable crosses and all for
nothing. It really isn't necessary to do extremely heavy weights
with this machine because like I said before, it is used to
perfect what you already have. Therefore what is important is the
form and the number of reps. You want to go with a weight in
which you can perform up to 15 reps with. Start with the arms
straight out and bring your hands together. Hold the arms in this
position for a second and squeeze the pec muscles together. Repeat
this for every rep.

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Action List for Fruits and Vegetables

Did you know there are at least four great reasons to eat more fruits
and vegetables?

1) It is easy to do.

2) Almost all are low in calories and fat.

3) They are a good source of vitamins and minerals and provide fiber.

4) They may help reduce cancer risk.

Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.

Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.

First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.

Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.

Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.

Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.

Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.

Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.

Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.

Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.

Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.

Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.

Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.

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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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