Tuesday, December 30, 2008
I Just Want to Get Big...FAST!
By Lester Maurice
This is the battle cry heard around gyms all the time. Some people
just starting out are skinny or feel undersized for their height.
Others are tired of training for definition or doing aerobics and
want to add mass and power that they haven't necessarily
experienced before. There is always a fascination to see just how
big you can get for your size. There's really nothing wrong with
this goal as long as you do it intelligently. You have to cycle
this type of intense lifting with periods of lighter training
and you have to develop the whole body so as not to throw yourself
way out of proportion by having only a huge chest or gigantic
thighs with nothing else that matches.
Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.
The flat bench, parallel squat and deadlift will be the main focus
of this cycle. If you can't do these, then you can replace them
with some alternate movements using machines or dumbbells but you
will be losing some of the intended growth hormone effect.
This is a five-week routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your
basic bodybuilding routine for four weeks before cycling on
again. Use the routine two days each week (eg. Tuesday and
Friday or Monday and Thursday). You will never use the program
more than two days throughout the five week cycle. Trust us,
it won't be necessary. Good luck!
Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps
Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps
Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps
Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps
Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps
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Wednesday, December 24, 2008
Neck Workout
Your neck is a very important area to exercise. Your neck muscles
should be strong to prevent injury as any injury to this part
of your body can lead to all kinds of problems. The size of
the neck and surrounding muscles is also important in the sport
of bodybuilding, in fact for most bodybuilders the neck is their
most under emphasized body part.
Neck Training
Exercises For Neck Muscles
Most neck training exercises can be performed using manual
resistance (added pressure from yourself or your training
partner) or with reasonably light weights.
How To Build Neck Muscle With Home Workout
Manual Resistance Exercises
Warning: Manual resistance can still cause injuries if done
haphazardly. Manual resistance should be used on all four
sides of the neck, this will help develop all of the
neck muscles.
Place hands, or have training partner place hands, against
the front, sides and back of the neck and apply pressure.
Resist this pressure with the neck. This exercise can also
be done with a towel for added pressure (pulling as opposed
to pushing). Maintain the resistance for at least 15 seconds
and increase this time each session.
Neck Training Program With Weights
1. Weighted head tilting.
Lie on a bench with your head off the edge. Place a plate on
the top of the head over a soft towel for padding.
Holding the plate in place with your hands, bend at
your neck forward and back, using your neck to perform the
exercise. Your hands are only used to hold the plate
on your head securely. Do all four sides for 2-3 sets 10-12
reps.
2. Barbell or Dumbbell Shrugs.
Hold a barbell or a pair of dumbbells palms inward at arms'
length at the sides, lower your arms as far as possible,
then shrug the shoulders up as far up as possible.
Complete 2 to 3 sets of 8-12 reps.
3. Upright Rowing.
Grasp a barbell with a fairly close grip, raise the bar to
chin height. Keep your elbows above bar level at all times.
Do 2-3 sets of 8-12 reps.
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Monday, December 22, 2008
Jim Carrey criicizes anti-depressants, says "in many ways" he agrees with Cruise
Comedian, Jim Carrey, was on Prozac for some time. Now he's off, says vitamins have handled his depression.
Jim Carrey: Anti-Depressants Don't 'Get to the Problem'
The Yes Man star, who says he's "happier than ever," credits vitamins with pulling him out of depression
Source: People.comFriday, Dec 19, 2008
Jim Carrey says he's the happiest he's ever been - and credits a positive outlook and vitamins with helping him find contentment.
"I believe that everything that happens to you is the greatest thing that could ever happen to you," the Yes Man star, 46, told Larry King on Monday.
"What if ... you fall down a manhole?" asked King.
"Everything. Mugged in an alleyway, being hit by a brick in the face. That's how the universe works," Carrey answered.
The actor, who is dating actress Jenny McCarthy, says he overcame depression without medication.
"You know at the risk of opening up the whole Tom Cruise Prozac argument ... I don't disagree in many ways," said the comic. "I think Prozac and things like that are very valuable to people for short periods of time. But I believe if you're on them for an extended period of time, you never get to the problem."
So what did help Carrey get out of his funk?
"I take supplements," he said. "Yes - well, it's not - well, it is vitamins."
Comedian, Jim Carrey, was on Prozac for some time. Now he's off, says vitamins have handled his depression.
Jim Carrey: Anti-Depressants Don't 'Get to the Problem'
The Yes Man star, who says he's "happier than ever," credits vitamins with pulling him out of depression
Source: People.comFriday, Dec 19, 2008
Jim Carrey says he's the happiest he's ever been - and credits a positive outlook and vitamins with helping him find contentment.
"I believe that everything that happens to you is the greatest thing that could ever happen to you," the Yes Man star, 46, told Larry King on Monday.
"What if ... you fall down a manhole?" asked King.
"Everything. Mugged in an alleyway, being hit by a brick in the face. That's how the universe works," Carrey answered.
The actor, who is dating actress Jenny McCarthy, says he overcame depression without medication.
"You know at the risk of opening up the whole Tom Cruise Prozac argument ... I don't disagree in many ways," said the comic. "I think Prozac and things like that are very valuable to people for short periods of time. But I believe if you're on them for an extended period of time, you never get to the problem."
So what did help Carrey get out of his funk?
"I take supplements," he said. "Yes - well, it's not - well, it is vitamins."
Monday, December 15, 2008
Low Carbohydrate Diet Chicken Picatta Recipe
Following the Atkins low carb plan?
Here's a low carb, muscle building health and fitness recipe,
that's easy to make and tastes great!
1 lbs. boneless, skinless, white meat chicken - sliced thin for
scaloppini
2-4 cloves Garlic - pressed or minced fine
1 large Shallot - minced fine
1 cup defatted Chicken Stock
1/4 cup White Wine
Juice of 1 Lemon
Basil, Oregano, and Pepper to taste
Flour for dusting
1-2 tsp. Olive Oil
1 tablespoon Capers (optional)
Dust chicken pieces until well coated. Heat 1-tsp. oil on high
and lightly brown chicken on both sides. Do not over cook.
Remove and set aside. Lower heat to medium. Add
remaining oil and sauté garlic and shallot until translucent.
Add seasonings and Chicken. Turn up heat to high and
add wine. Boil off alcohol and add stock and lemon juice.
Reduce until slightly thickened. Add capers if desired and
serve.
For more great recipes chout the:Bodybuilding Cookbook
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Tuesday, December 09, 2008
Quick Mass Muscle Blast
By Bryan Kernan
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 6 to 8 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.
Right before and after you do this workout take 10
Nitrobol http://www.trulyhuge.com/nitrobol.htm
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 and will be rushed to the area pumped
with blood. This will contribute to faster recovery which
means you will increase muscle size and strength faster!
Note: Bryan Kernan is the author of "Bodybuilding
Supplement Secrets Revealed!" This book contains
advanced supplment secrets and shows you how you
can gain up to 15 lbs. in the next 6 weeks by
discovering how to turn the supplements you buy at
your local health food store into super powerful
anabolic compounds!
http://www.trulyhuge.com/SupplementSecrets/
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Saturday, December 06, 2008
Tips And Advice For Bodybuilders
by Bob Paris
1. Training with weights is much more than just swinging weights
around. In order to be successful and avoid injury, you must learn
to feel muscles being focused on.
2. Perfect exercise form is more important to your progress than
lifting the heaviest weight you can pick up.
3. The combination of weight training, aerobics, good nutrition and
motivational exercises is synergistic - the outcome from the
combination far exceeds the result that would be experienced if any
of the elements were left out.
4. Dietary supplements cannot make up for a poor diet. You must
first develop a clean, balanced eating strategy that suits your goals
and metabolism. Follow it diligently before even considering adding
supplementation.
5. If you break your workout or nutrition plan, you should get right back
on track. You shouldn't beat yourself up over it. Just pick up where
you left off and move on.
6. There are several different ways to grow stronger in your workouts.
Increasing the amount of weight used is only one.
7. All of your goals for a flawless body should be rooted in the reality of
your body structure and your ability to invest time and effort.
8. You've learned how to visualize your flawless body in action. That
vision is the drawing board on which you can sketch further images of
success.
9. "Just do it now" is a personal rallying cry that will get you to push
forward when you feel like doing anything else in the world rather
than training and eating clean.
10. Through perfecting your exercise form, you've learned the difference
between appropriate pain, such as the burn in the muscle, and injurious
pain.
11. Positive thinking can plant emotional success messages. The
process has begun to replace negative body images with high self-esteem.
12. You know now that you can do it. You have the ability to physically
control your body through exercise and nutrition.
13. Rest and recuperation are as essential to your gains as the exercise
itself.
14. Yo-yo, crash d iet ing never works.
15. You've learned to use positive failure as a guideline for when a set
is complete. You've used focus and concentration to give your fullest
power to each set.
(ref. Flawless, pp.151-152)
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Tuesday, November 25, 2008
The Get Big Workout
"The Pump: A commonly used bodybuilding term. 'The pump' occurs when
your muscles swell up beyond their normal size by a considerable
amount. Looking at yourself in the mirror, you will look bigger, and
likely show appear more vascular and defined as well as being more
confident in yourself. A good pump can be felt and noticed for a long
time after workout if done properly. Oxygen and nutrients will
continually to be brought into the area being exercised during intense
weight training activity. Blood is forced into the area being exercised
but not drawn out. This extra blood stays in there for some period,
causing it to swell and appear noticeably bigger."
Our new "Muscle Pumping" training and supplementation program is getting
amazing results with all that have tried it. These are the best results
in terms of fat free muscle gains, that we have ever witnessed in so
short a time.
Even the slowest of slow gainers are getting big on this program, and
they are getting ripped too, because they are gaining lean body mass!
And their strength gains were just as impressive, literally going
through the roof!
How does it all work? Well, let me fill you in.
The Training
First and most importantly there is the training program, this routine
is a serious program that will increase your strength by leaps and
bounds. And it will also give you size gains like you have never seen,
the pumps you will get will make you feel like your muscles are going
to burst.
The theory behind it being that to get the most out of your workout,
you have to stimulate both the slow and fast twitch muscle fibers in
your body. This routine will force your body to new growth by using
low and high reps - first you add weight each set and work down to a
heavy weight for 6 reps then finish off with a lighter weight for 20
reps. The idea is to use heavy weights to stimulate size and muscularity
while the sets of 20 reps create a huge pump and help build blood
vessels. Rest should only be about 60 seconds between sets, just
enough to change the weight.
This is an every other day split routine - Workout A first day, rest
day two, Workout B the third day, rest on day four, Workout A day five
and so on.
Workout A
Legs, Chest and Biceps
Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps
Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps
The Supplements
Supplement 1: Pumped Extreme - See http://www.trulyhuge.com/creatine.htm
Supplement 2: Nitrobol - See http://www.trulyhuge.com/nitrobol.htm
After a 2 weeks taking these supplements, and following the training routine,
your muscles will feel like they are going to explode, you'll be so pumped
after your workout that you'll have trouble moving and veins will be popping
out all over!
This program could change your life forever, we strongly urge you to seize
this chance to make your best gains ever over the next 8 weeks.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
"The Pump: A commonly used bodybuilding term. 'The pump' occurs when
your muscles swell up beyond their normal size by a considerable
amount. Looking at yourself in the mirror, you will look bigger, and
likely show appear more vascular and defined as well as being more
confident in yourself. A good pump can be felt and noticed for a long
time after workout if done properly. Oxygen and nutrients will
continually to be brought into the area being exercised during intense
weight training activity. Blood is forced into the area being exercised
but not drawn out. This extra blood stays in there for some period,
causing it to swell and appear noticeably bigger."
Our new "Muscle Pumping" training and supplementation program is getting
amazing results with all that have tried it. These are the best results
in terms of fat free muscle gains, that we have ever witnessed in so
short a time.
Even the slowest of slow gainers are getting big on this program, and
they are getting ripped too, because they are gaining lean body mass!
And their strength gains were just as impressive, literally going
through the roof!
How does it all work? Well, let me fill you in.
The Training
First and most importantly there is the training program, this routine
is a serious program that will increase your strength by leaps and
bounds. And it will also give you size gains like you have never seen,
the pumps you will get will make you feel like your muscles are going
to burst.
The theory behind it being that to get the most out of your workout,
you have to stimulate both the slow and fast twitch muscle fibers in
your body. This routine will force your body to new growth by using
low and high reps - first you add weight each set and work down to a
heavy weight for 6 reps then finish off with a lighter weight for 20
reps. The idea is to use heavy weights to stimulate size and muscularity
while the sets of 20 reps create a huge pump and help build blood
vessels. Rest should only be about 60 seconds between sets, just
enough to change the weight.
This is an every other day split routine - Workout A first day, rest
day two, Workout B the third day, rest on day four, Workout A day five
and so on.
Workout A
Legs, Chest and Biceps
Squats 10-8-6-20 reps
Leg Extentions 10-8-6-20 reps
Leg curls 10-8-6-20 reps
Calf raises 10-8-6-20 reps
Incline dumbell press 10-8-6-20 reps
Flat flys 10-8-6-20 reps
Dips 10-8-6-20 reps
Barbell curls 10-8-6-20 reps
Hammer Curls 10-8-6-20 reps
Workout B
Back, Shoulder and Triceps
Barbell row 10-8-6-20 reps
Lat pulldowns 10-8-6-20 reps
Shoulder press 10-8-6-20 reps
Lateral raises 10-8-6-20 reps
Bent over lateral raises 10-8-6-20 reps
Over head tricep extensions 10-8-6-20 reps
Tricep kickbacks 10-8-6-20 reps
The Supplements
Supplement 1: Pumped Extreme - See http://www.trulyhuge.com/creatine.htm
Supplement 2: Nitrobol - See http://www.trulyhuge.com/nitrobol.htm
After a 2 weeks taking these supplements, and following the training routine,
your muscles will feel like they are going to explode, you'll be so pumped
after your workout that you'll have trouble moving and veins will be popping
out all over!
This program could change your life forever, we strongly urge you to seize
this chance to make your best gains ever over the next 8 weeks.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, November 18, 2008
My Best Workout For Size and Strength
By Matt Talbott
I am a 28 year old lifter who has spent the last 10
years trying everything from pure body shaping routines
to traditional strength related programs, including
extensive work with heavy, awkward objects for all-around
functional strength.
One of the best programs I've found for size and strength
is to train on Mondays, Wednesdays, and Fridays for 30 minutes
on 8 exercises:
1x10 (no gear or belt unless poor back requires support)
Full back squat
Bench press
Deadlift
Standing military press
Chin up
Parallel dip
Standing barbell curl
Lying barbell triceps extention
I stand 6 feet tall and weigh 250 lbs. solid with confident
size and strength. I want to add that the 20 rep squat
workouts are great for those who can maintain the
necessary motivation to follow through on the required
workouts.
(Milk, peanut-butter, and eggs are the best
foods to eat for ensuring faster recuperations and
pre-workout energy).
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
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By Matt Talbott
I am a 28 year old lifter who has spent the last 10
years trying everything from pure body shaping routines
to traditional strength related programs, including
extensive work with heavy, awkward objects for all-around
functional strength.
One of the best programs I've found for size and strength
is to train on Mondays, Wednesdays, and Fridays for 30 minutes
on 8 exercises:
1x10 (no gear or belt unless poor back requires support)
Full back squat
Bench press
Deadlift
Standing military press
Chin up
Parallel dip
Standing barbell curl
Lying barbell triceps extention
I stand 6 feet tall and weigh 250 lbs. solid with confident
size and strength. I want to add that the 20 rep squat
workouts are great for those who can maintain the
necessary motivation to follow through on the required
workouts.
(Milk, peanut-butter, and eggs are the best
foods to eat for ensuring faster recuperations and
pre-workout energy).
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Friday, November 14, 2008
GENERATION RX
Common Radius Films is a private documentary and media development company based in Vancouver, British Columbia. GENERATION RX marks the first film partnership between the company and international award-winning writer/producer/director Kevin P. Miller. This film explores how children have been caught in the middle of an unprecedented change in Western culture: that of drugging children with psychiatric medications earlier — and more often than ever before.
GENERATION RX has already garnered the support of some of the most respected names in Hollywood, including writer/director Paul Haggis, who won back-to-back Academy Awards for "Million Dollar Baby," and "Crash." GENERATION RX, Mr. Haggis said, "is a powerful and often chilling eye-opener. Weeks after viewing, the stories continue to haunt me."
GENERATION RX is scheduled for release in 2008.
Common Radius Films is a private documentary and media development company based in Vancouver, British Columbia. GENERATION RX marks the first film partnership between the company and international award-winning writer/producer/director Kevin P. Miller. This film explores how children have been caught in the middle of an unprecedented change in Western culture: that of drugging children with psychiatric medications earlier — and more often than ever before.
GENERATION RX has already garnered the support of some of the most respected names in Hollywood, including writer/director Paul Haggis, who won back-to-back Academy Awards for "Million Dollar Baby," and "Crash." GENERATION RX, Mr. Haggis said, "is a powerful and often chilling eye-opener. Weeks after viewing, the stories continue to haunt me."
GENERATION RX is scheduled for release in 2008.
Thursday, November 13, 2008
Bicep Building Tips
By Justin Keyser
Here's something I've been experiencing phenomenal success with
in regard to bicep growth.
I am a believer that dumbbells offer the greatest benefit than
any other tool in the bodybuilding arsenal for enlarging and
strengthening the biceps. The reason being is that one of the
major functions of the biceps is rotation of the wrist; an
impossibility with a barbell. This is not to suggest that
barbell work is unnecessary, merely that in order to fully
activate the biceps and in particular the biceps bracchialis,
flexion of the wrist is absolutely needed.
I also have noted the most muscular growth occurs in the biceps
when a free-range movement is implemented. (As opposed to a
preacher bench type of restricted movement). This being stated,
I have devised a way of performing dumbbell curls in which I
regularly achieve a massive pump and ever-increasing strength
in each workout.
Sit on a bench designed for behind-the-neck presses which
preferably has an elevated foot support. Grasp a dumbbell in
one hand and with the other, grasp the barbell support bar.
Bracing with the support arm, lean slightly in the direction
of the working arm, making sure to keep the arm close to, but
not touching, the torso.
At a moderate tempo, forcefully curl the DB upward and outward,
with the pinky higher than the thumb. Keep the wrist relaxed
throughout the curl and squeeze the muscle with everything
you've got at the top.
Control the negative! This is perhaps the most important part.
It's the stress of eccentric portions of any movement that
contribute to the lion's share of growth. No swinging the
w eight around. The w eight you use is not as important as
the perceived stress the muscle receives.
After doing one arm switch to the other and repeat the
sequence. My suggestion is one relatively light set to
prepare the arms for the torture of the real work. By
"real work" I'm not talking about a marathon of sets-just
enough to stimulate the muscle. Do your warmup and immediately
perform a heavy set to failure-assisting with the bracing hand
at the point of being physically incapable of another clean
rep. Not just when discomfort sets in.
At the next workout, which should be a full week later, try
to increase either your rep count with the same w eight or
to increase poundages by 2 or 3 p ounds.
That's it for now. Stay tough!
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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
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By Justin Keyser
Here's something I've been experiencing phenomenal success with
in regard to bicep growth.
I am a believer that dumbbells offer the greatest benefit than
any other tool in the bodybuilding arsenal for enlarging and
strengthening the biceps. The reason being is that one of the
major functions of the biceps is rotation of the wrist; an
impossibility with a barbell. This is not to suggest that
barbell work is unnecessary, merely that in order to fully
activate the biceps and in particular the biceps bracchialis,
flexion of the wrist is absolutely needed.
I also have noted the most muscular growth occurs in the biceps
when a free-range movement is implemented. (As opposed to a
preacher bench type of restricted movement). This being stated,
I have devised a way of performing dumbbell curls in which I
regularly achieve a massive pump and ever-increasing strength
in each workout.
Sit on a bench designed for behind-the-neck presses which
preferably has an elevated foot support. Grasp a dumbbell in
one hand and with the other, grasp the barbell support bar.
Bracing with the support arm, lean slightly in the direction
of the working arm, making sure to keep the arm close to, but
not touching, the torso.
At a moderate tempo, forcefully curl the DB upward and outward,
with the pinky higher than the thumb. Keep the wrist relaxed
throughout the curl and squeeze the muscle with everything
you've got at the top.
Control the negative! This is perhaps the most important part.
It's the stress of eccentric portions of any movement that
contribute to the lion's share of growth. No swinging the
w eight around. The w eight you use is not as important as
the perceived stress the muscle receives.
After doing one arm switch to the other and repeat the
sequence. My suggestion is one relatively light set to
prepare the arms for the torture of the real work. By
"real work" I'm not talking about a marathon of sets-just
enough to stimulate the muscle. Do your warmup and immediately
perform a heavy set to failure-assisting with the bracing hand
at the point of being physically incapable of another clean
rep. Not just when discomfort sets in.
At the next workout, which should be a full week later, try
to increase either your rep count with the same w eight or
to increase poundages by 2 or 3 p ounds.
That's it for now. Stay tough!
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Tuesday, November 04, 2008
Do You Suffer Lower Back Soreness After Squats?
by John O'Neill, Australia
Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.
A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:
* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)
By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.
In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.
The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.
Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.
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by John O'Neill, Australia
Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.
A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:
* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)
By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.
In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.
The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.
Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.
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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, October 21, 2008
Solve Your Underweight Problem This Weight Gain Workout Routine!
by Kiwi Guy
After seeing so many problem underweight people searching for
weight gains, I decided to put finger to key board and write this
article. The funny thing is its so basic and straight forward, yet
IT WORKS!
The plan is easy:
1 - write down the weights you currently use in the big exercises
for reps. ( As a little side issue ask yourself what weights were
you using 3 months ago? Starting to get the picture!)
2 - Ask yourself what weights you would have to be using to
notice an improvement in your physique. However be
realistic. Sure we all know that benching 200 pounds more
would make one heck of an improvement, but could you really
increase it by that much!?!?!? Maybe you could but if your
natural it would take at least 2 years and even then thats
very exceptional. The secret is to set realistic short term
goals. A good period of time is 12 weeks.
Work out only 3 times a week, i.e. Mon, Wed, Fri. You get
plenty of rest this way. Remember you GROW when you
REST.
Limit the exercises you do to ONLY the MAIN exercises.
You cant add 50 pounds to exercises like concentration
curls, laterals etc. Also limit the amount of work you do
for each exercise. Three to five sets TOTAL is, despite
the many who will disagree, enough. It could even
be TOO much. Tell me you people who disagree, how
much have you improved on your exercise weights
lately?
My Weight Gain Workout was as follows:
Monday
Bench Press 3 heavy 2 lighter sets
Milartary presses 2 heavy sets 1 pumping set
Dumbell Tricep two hand extensions 1 heavy and 1 light set
Wednesday
Bent over barbell row 4 medium to heavy sets 6 - 8 reps per set
Barbell curls 3 sets about 5 reps per set only
Friday
Squats - For these I lowered the reps to about 5 for 5 sets.
Stiff legged dead lift 3 sets (these were dropped at about week
8 of the cycle as squats took it all out of me)
And thats the routine. Some small points: I used a reverse
pyramid that Lee Labrada used, i.e. slowly increase the
weights to warm up, but keep the reps moderate so as not
to wear you out - its only the warm up remember! Then use
the max weight for 6 - 8 reps for one set. Decrease the
weight each set to keep the reps at around that range. This
is the safest most productive way to do sets I reckon.
Did I make progress? Yes I did. I only used protein powder
and I increased my repetitions in EVERY SINGLE set for
EVERY workout for 12 CONSECUTIVE weeks.
You'll also need to eat heaps, the training makes you do it.
I properly gained because for the first time I decided to
make a commitment and stuck to it. The routine is good
because its only 3 days a week, for about 1 hour so you
still have a life.
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by Kiwi Guy
After seeing so many problem underweight people searching for
weight gains, I decided to put finger to key board and write this
article. The funny thing is its so basic and straight forward, yet
IT WORKS!
The plan is easy:
1 - write down the weights you currently use in the big exercises
for reps. ( As a little side issue ask yourself what weights were
you using 3 months ago? Starting to get the picture!)
2 - Ask yourself what weights you would have to be using to
notice an improvement in your physique. However be
realistic. Sure we all know that benching 200 pounds more
would make one heck of an improvement, but could you really
increase it by that much!?!?!? Maybe you could but if your
natural it would take at least 2 years and even then thats
very exceptional. The secret is to set realistic short term
goals. A good period of time is 12 weeks.
Work out only 3 times a week, i.e. Mon, Wed, Fri. You get
plenty of rest this way. Remember you GROW when you
REST.
Limit the exercises you do to ONLY the MAIN exercises.
You cant add 50 pounds to exercises like concentration
curls, laterals etc. Also limit the amount of work you do
for each exercise. Three to five sets TOTAL is, despite
the many who will disagree, enough. It could even
be TOO much. Tell me you people who disagree, how
much have you improved on your exercise weights
lately?
My Weight Gain Workout was as follows:
Monday
Bench Press 3 heavy 2 lighter sets
Milartary presses 2 heavy sets 1 pumping set
Dumbell Tricep two hand extensions 1 heavy and 1 light set
Wednesday
Bent over barbell row 4 medium to heavy sets 6 - 8 reps per set
Barbell curls 3 sets about 5 reps per set only
Friday
Squats - For these I lowered the reps to about 5 for 5 sets.
Stiff legged dead lift 3 sets (these were dropped at about week
8 of the cycle as squats took it all out of me)
And thats the routine. Some small points: I used a reverse
pyramid that Lee Labrada used, i.e. slowly increase the
weights to warm up, but keep the reps moderate so as not
to wear you out - its only the warm up remember! Then use
the max weight for 6 - 8 reps for one set. Decrease the
weight each set to keep the reps at around that range. This
is the safest most productive way to do sets I reckon.
Did I make progress? Yes I did. I only used protein powder
and I increased my repetitions in EVERY SINGLE set for
EVERY workout for 12 CONSECUTIVE weeks.
You'll also need to eat heaps, the training makes you do it.
I properly gained because for the first time I decided to
make a commitment and stuck to it. The routine is good
because its only 3 days a week, for about 1 hour so you
still have a life.
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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, October 07, 2008
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.
Mike Mentzer of Heavy Duty fame, once told a story of a guy who
was stuck at the same weight on his leg extensions for 2 complete
cycles. Mentzer then had him perform static contractions only for
2 or 3 workouts. When he went back to positive reps, his strength
had increased and he was able to break through his plateau.
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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.
Mike Mentzer of Heavy Duty fame, once told a story of a guy who
was stuck at the same weight on his leg extensions for 2 complete
cycles. Mentzer then had him perform static contractions only for
2 or 3 workouts. When he went back to positive reps, his strength
had increased and he was able to break through his plateau.
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Fitness and Health Tips Newsletter, and you will be automatically entered
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Stay informed, stay motivated, win free stuff, join today!
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Tuesday, September 30, 2008
My Best Arm Workout Routine
By John Brown
Everybody loves big arms and the routines penned here should
help most, if not all of you, no matter what stage of development
you currently are at. So pay attention!
For the first six weeks I want you to do this:
Upper Arm Workout Program
Barbell Curls 4-6 sets of 6 repetitions.
Incline Dumbbell Curls 4-6 sets of 6 repetitions
I want you to go heavy on this but not at the expense of good
form. Try 2-3 times a week, depending on your stage of
development.
For the next six weeks you can do this super-setting with biceps
and triceps:
Barbell Curls 4-6 sets of 6 reps super-setted with
Lying Tricep Extentions 4-6 sets of 6 reps. And:
Incline Dumbbell Curls 4-6 sets of 6 reps super-setted
with:
Tricep Pressdowns 4-6 sets of 6 reps.
Then for the next six weeks superset each muscle group
separately to get a maximum pump. Here goes:
Barbell Curls 4-6 sets of 6-8 reps super-setted with
Incline Dumbbell Curls 4-6 sets of 6 -8 reps. And then:
Lying Tricep Extentions 4-6 sets of 6 -8 reps super-setted
with:
Tricep Pressdowns 4-6 sets of 6 -8 reps.
After completing 6 weeks of that agony your arms should feel
really swollen and full. So you can now go back to your regular
straight set routine as in the first six weeks, but this time pick
two new free weight exercises for arms.
Nothing fancy or complicated, just basic heavy training and
you'll get results beyond your wildest dreams. This is a time
proven formula that has brought success to many champions
in the past. It can do the same for you.
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By John Brown
Everybody loves big arms and the routines penned here should
help most, if not all of you, no matter what stage of development
you currently are at. So pay attention!
For the first six weeks I want you to do this:
Upper Arm Workout Program
Barbell Curls 4-6 sets of 6 repetitions.
Incline Dumbbell Curls 4-6 sets of 6 repetitions
I want you to go heavy on this but not at the expense of good
form. Try 2-3 times a week, depending on your stage of
development.
For the next six weeks you can do this super-setting with biceps
and triceps:
Barbell Curls 4-6 sets of 6 reps super-setted with
Lying Tricep Extentions 4-6 sets of 6 reps. And:
Incline Dumbbell Curls 4-6 sets of 6 reps super-setted
with:
Tricep Pressdowns 4-6 sets of 6 reps.
Then for the next six weeks superset each muscle group
separately to get a maximum pump. Here goes:
Barbell Curls 4-6 sets of 6-8 reps super-setted with
Incline Dumbbell Curls 4-6 sets of 6 -8 reps. And then:
Lying Tricep Extentions 4-6 sets of 6 -8 reps super-setted
with:
Tricep Pressdowns 4-6 sets of 6 -8 reps.
After completing 6 weeks of that agony your arms should feel
really swollen and full. So you can now go back to your regular
straight set routine as in the first six weeks, but this time pick
two new free weight exercises for arms.
Nothing fancy or complicated, just basic heavy training and
you'll get results beyond your wildest dreams. This is a time
proven formula that has brought success to many champions
in the past. It can do the same for you.
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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
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Monday, September 22, 2008
Pre-Exhaustion - High Intensity Weight Training Technique
be 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 invloved, where as dumbell chest flys can be performed
such that the triceps and majority of the delts are removed.
As an example with 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! Hard intensity! Not necessarily the load applied--however
that is an important factor. And remember as intensity increases
volume should decrease.
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be 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 invloved, where as dumbell chest flys can be performed
such that the triceps and majority of the delts are removed.
As an example with 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! Hard intensity! Not necessarily the load applied--however
that is an important factor. And remember as intensity increases
volume should decrease.
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Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
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Tuesday, September 16, 2008
Mighty Shoulders
by Alan Palmieri
Well developed delts are one of those body parts that attract admiring
glances whether you are in a swimming suit, a sport coat, or just a
shirt. If you haven't discovered it by now, they are also one of the
trickiest muscle groups in the body. You can be performing any direct
delt movement you can think of and when you come to the point you
feel you can't do even a single partial rep more, stop and rest for only
five seconds, that's right just five seconds, and start again. I bet you
can now do at least three more full reps. Like we call it down south,
the delts are playing "possum". The delts are notorious for claiming
they can't do anymore and making you think you have to quit because
they have gone as far as they can go.
It takes a lot of willpower and determination to blast the delts into a
growth pattern. They will convince you they have given their all when
in fact they have more to give. Don't let them get away with their little
trick. Over the years I have observed many trainers that simply
allowed the delts to control their workload. Try as they might, these
individuals were unable to move past the point necessary for
outstanding delt development. I was subjected to the delts trick
myself for several years, until I learned what they were doing. We
all know that basically pressing movements are generally used for
size and lateral movements are designed mainly for shape. I would
cycle my training so that once finished with pressing movements for
four to six weeks I would switch to lateral movements. Although this
produced noticeable changes in shape and definition, no real change
in size occurred.
Becoming extremely frustrated with the lack of my delt development I
embarked on a take no prisoner mentality. I did every movement you
can think of. I also tried every routine and program; once a week,
twice a week, three times a week, super-sets, tri-sets, heavy,
light, you name it. Well needless to say for about two years this also
failed to produce the results I was looking for. It was not until I
realized the "possum" aspect of my delts that I was able to develop a
method which brought them under my control instead of me under theirs.
I don't think their little game ever goes away, at least it never did for
me, but now I know what to do and how to handle it. If you are having
trouble adding size to your delts or, if you have discovered them
playing "possum" with you, take heart, you can beat them at their
own game.
I incorporate a number of movements in my delt training as well as
different methods. Once my delts become accustom to what I am
doing they start that "possum" crap and I let them have it. I make
them pay! It doesn't take long for them to repent and stop, for a
little while anyway. I won't go into all the different ways I do this
but I'll give you the scoop on my favorite one.
I personally like standing dumbbell presses for shoulder mass. I
will normally perform fours sets of eight reps, sometimes five sets
depending on my energy level and how much time I have.
Normally I use a pyramid up method, adding weight with each set
and reducing the reps. When my delts start their "possum"
game here's what I do. The next workout instead of pyramiding
up I will start with the heaviest dumbbells I can handle first and
pyramid down. Be sure you thoroughly warm-up because you will
be using the heavier weights first. As soon as the delts refuse to
budge, playing their little game again, I put the dumbbells down
and immediately pick up a pair that are five pounds heavier and
press them for as many reps as I can, which is usually for only
one rep and possibly a rep and a half. I then take a short rest
and continue the attack for my four or five sets employing the
same method I just outlined. Now my delts are not sure if they
are playing "possum" or if they have really had it and I'm not
sure either. All I know is that it produced results and allowed me
to lift heavier thus increasing the size of my shoulders.
When incorporating this shock routine into my workouts I would
work frontal delts on chest days and rear delts on back days
giving my full attention to side delts on a day all to
themselves. After about four to six weeks on this routine I
would go back to performing lateral raises or my normal
dumbbell or barbell presses. But I would have a noticeable
change in the delts and gained in both size and strength. About
six weeks later the ole delt "possum" trick will work back into
your workout so be prepared to shock 'em again.
Note: Alan Palmieri is the author of some great new bodybuilding
courses that give honest information for natural bodybuilders, for
full info go to: http://www.bodybuildingfanatic.com/ebooks.html
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by Alan Palmieri
Well developed delts are one of those body parts that attract admiring
glances whether you are in a swimming suit, a sport coat, or just a
shirt. If you haven't discovered it by now, they are also one of the
trickiest muscle groups in the body. You can be performing any direct
delt movement you can think of and when you come to the point you
feel you can't do even a single partial rep more, stop and rest for only
five seconds, that's right just five seconds, and start again. I bet you
can now do at least three more full reps. Like we call it down south,
the delts are playing "possum". The delts are notorious for claiming
they can't do anymore and making you think you have to quit because
they have gone as far as they can go.
It takes a lot of willpower and determination to blast the delts into a
growth pattern. They will convince you they have given their all when
in fact they have more to give. Don't let them get away with their little
trick. Over the years I have observed many trainers that simply
allowed the delts to control their workload. Try as they might, these
individuals were unable to move past the point necessary for
outstanding delt development. I was subjected to the delts trick
myself for several years, until I learned what they were doing. We
all know that basically pressing movements are generally used for
size and lateral movements are designed mainly for shape. I would
cycle my training so that once finished with pressing movements for
four to six weeks I would switch to lateral movements. Although this
produced noticeable changes in shape and definition, no real change
in size occurred.
Becoming extremely frustrated with the lack of my delt development I
embarked on a take no prisoner mentality. I did every movement you
can think of. I also tried every routine and program; once a week,
twice a week, three times a week, super-sets, tri-sets, heavy,
light, you name it. Well needless to say for about two years this also
failed to produce the results I was looking for. It was not until I
realized the "possum" aspect of my delts that I was able to develop a
method which brought them under my control instead of me under theirs.
I don't think their little game ever goes away, at least it never did for
me, but now I know what to do and how to handle it. If you are having
trouble adding size to your delts or, if you have discovered them
playing "possum" with you, take heart, you can beat them at their
own game.
I incorporate a number of movements in my delt training as well as
different methods. Once my delts become accustom to what I am
doing they start that "possum" crap and I let them have it. I make
them pay! It doesn't take long for them to repent and stop, for a
little while anyway. I won't go into all the different ways I do this
but I'll give you the scoop on my favorite one.
I personally like standing dumbbell presses for shoulder mass. I
will normally perform fours sets of eight reps, sometimes five sets
depending on my energy level and how much time I have.
Normally I use a pyramid up method, adding weight with each set
and reducing the reps. When my delts start their "possum"
game here's what I do. The next workout instead of pyramiding
up I will start with the heaviest dumbbells I can handle first and
pyramid down. Be sure you thoroughly warm-up because you will
be using the heavier weights first. As soon as the delts refuse to
budge, playing their little game again, I put the dumbbells down
and immediately pick up a pair that are five pounds heavier and
press them for as many reps as I can, which is usually for only
one rep and possibly a rep and a half. I then take a short rest
and continue the attack for my four or five sets employing the
same method I just outlined. Now my delts are not sure if they
are playing "possum" or if they have really had it and I'm not
sure either. All I know is that it produced results and allowed me
to lift heavier thus increasing the size of my shoulders.
When incorporating this shock routine into my workouts I would
work frontal delts on chest days and rear delts on back days
giving my full attention to side delts on a day all to
themselves. After about four to six weeks on this routine I
would go back to performing lateral raises or my normal
dumbbell or barbell presses. But I would have a noticeable
change in the delts and gained in both size and strength. About
six weeks later the ole delt "possum" trick will work back into
your workout so be prepared to shock 'em again.
Note: Alan Palmieri is the author of some great new bodybuilding
courses that give honest information for natural bodybuilders, for
full info go to: http://www.bodybuildingfanatic.com/ebooks.html
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Tuesday, September 09, 2008
Low-Carb Chili Recipe
by Vicki Palmer
Adapted from a high-carb recipe, this has become one of my
favorite, easy dishes to put together. Leftovers are great
and extra servings can be frozen for an easy breakfast or
lunch in the future.
3 lbs lean ground beef
2 cans of beans, your choice
1 28 oz can crushed tomatoes in puree
1 large green pepper, chopped
2 large onions, chopped
2-3 garlic cloves, minced
1/3 cup extra virgin olive oil
Spice Mix:
3 T chili powder
2 T cumin, ground
1 T coriander, ground
1 T dried oregano
1/4 tsp cayenne pepper
1 T unsweetened cocoa powder
5 tsp salt
Mix the seasonings together to make the spice mix. Heat about
half the olive oil in a large pot. Add the onions and peppers and
saute over medium heat for 7 minutes. Add the rest of the oil to
the pot, then stir in the spice mix and the garlic. Lower the heat a
little and stir for 2 minutes. Add the beans (with liquid) and
tomatoes. Bring to a boil. Crumble the beef into the mixture.
Cover and simmer for 30 minutes, stirring occasionally. Leave
lid off for last 15 minutes to thicken, if desired.
Makes 9 servings, each having 30 grams of protein and 12 grams of
carbohydrate.
Optional: For super low-carb chili, omit beans and replace with
1/2 cup of water.
For more great fitness and bodybulding recipes log onto:
http://www.trulyhuge.com/cookbook.htm
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by Vicki Palmer
Adapted from a high-carb recipe, this has become one of my
favorite, easy dishes to put together. Leftovers are great
and extra servings can be frozen for an easy breakfast or
lunch in the future.
3 lbs lean ground beef
2 cans of beans, your choice
1 28 oz can crushed tomatoes in puree
1 large green pepper, chopped
2 large onions, chopped
2-3 garlic cloves, minced
1/3 cup extra virgin olive oil
Spice Mix:
3 T chili powder
2 T cumin, ground
1 T coriander, ground
1 T dried oregano
1/4 tsp cayenne pepper
1 T unsweetened cocoa powder
5 tsp salt
Mix the seasonings together to make the spice mix. Heat about
half the olive oil in a large pot. Add the onions and peppers and
saute over medium heat for 7 minutes. Add the rest of the oil to
the pot, then stir in the spice mix and the garlic. Lower the heat a
little and stir for 2 minutes. Add the beans (with liquid) and
tomatoes. Bring to a boil. Crumble the beef into the mixture.
Cover and simmer for 30 minutes, stirring occasionally. Leave
lid off for last 15 minutes to thicken, if desired.
Makes 9 servings, each having 30 grams of protein and 12 grams of
carbohydrate.
Optional: For super low-carb chili, omit beans and replace with
1/2 cup of water.
For more great fitness and bodybulding recipes log onto:
http://www.trulyhuge.com/cookbook.htm
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
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Tuesday, September 02, 2008
Fat Facts
1) Fat is a high calorie food. There are 9 calories in each gram of
fat.
2) Fat contains more than twice the number of calories in protein
or carbohydrates.
3) From a weight loss/calories viewpoint, all fats are equally 'bad.'
4) Low-calorie diets are usually low in fat.
5) If you are trying to l ose w eight, it is best to reduce your
intake of high-fat, high-calorie foods like butter (80 percent fat),
mayo (75-80 percent fat) and oil (100 per cent fat.)
6) Fast food is generally high in fat and calories.
7) Fat-free foods are not necessarily low in calories. Many fat-free
sweet products are high in sugar and therefore high in calories.
8) From a health viewpoint, not all fats are equally 'bad'.
Monounsaturated fat may contain the same calories as saturated or
hydrogenated fat, but it offers clear health benefits. Even so, the
Food Pyramid Guidelines and official US Dietary guidelines recommend
that all fats should be eaten sparingly.
9) While there is no substitute for proper diet and exercise,
sometimes we are stuck with having to eat on the run and every
now and again we will cheat by eating some great tasting high fat
foods. For such "damage control" take Fat Absorber a product
that naturally blocks absorption of fat in the food you consume.
The blocking action reduces the number of calories available to
the body from the food eat.
For full details on Fat Absorber got to:http://www.trulyhuge.com/fat_absorber.htm
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
1) Fat is a high calorie food. There are 9 calories in each gram of
fat.
2) Fat contains more than twice the number of calories in protein
or carbohydrates.
3) From a weight loss/calories viewpoint, all fats are equally 'bad.'
4) Low-calorie diets are usually low in fat.
5) If you are trying to l ose w eight, it is best to reduce your
intake of high-fat, high-calorie foods like butter (80 percent fat),
mayo (75-80 percent fat) and oil (100 per cent fat.)
6) Fast food is generally high in fat and calories.
7) Fat-free foods are not necessarily low in calories. Many fat-free
sweet products are high in sugar and therefore high in calories.
8) From a health viewpoint, not all fats are equally 'bad'.
Monounsaturated fat may contain the same calories as saturated or
hydrogenated fat, but it offers clear health benefits. Even so, the
Food Pyramid Guidelines and official US Dietary guidelines recommend
that all fats should be eaten sparingly.
9) While there is no substitute for proper diet and exercise,
sometimes we are stuck with having to eat on the run and every
now and again we will cheat by eating some great tasting high fat
foods. For such "damage control" take Fat Absorber a product
that naturally blocks absorption of fat in the food you consume.
The blocking action reduces the number of calories available to
the body from the food eat.
For full details on Fat Absorber got to:http://www.trulyhuge.com/fat_absorber.htm
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Monday, August 25, 2008
Do's & Don'ts of Cardio:
Relax before and after every Cardio session.
When jumping rope, don't jump as high as you can just jump high
enough for the rope to pass under your feet.
When running, take short brakes every few meters, if you feel your
heart is way too jumpy and have troubles breathing stop and rest
for a few minutes, relax, have a drink of water and if you feel
fine continue.
Don't wear formal shoes, heels or similar shoes. Always wear tennis
shoes, sneakers or similar type of shoes.
Don't skip on a hard surface. You might hurt your tendons and
ligaments.
If you feel dehydrated drink water until you're satisfied, but not
too much. When jogging, walking or other similar activity always
take water with you.
Don't over train this is sort of bad for you, just do as much as
your body can take not over.
Clothes are important; they depend on whatever Cardio activity
you're doing. For example, don't wear jeans when running; wear a
t-shirt not a dress shirt for Gods sake! And remember that the
clothes you wear shouldn't be tight or you'll feel uncomfortable.
Equipment is also important; make sure you have the right
equipment. Don't take a soccer ball to a basketball game!
Try working out in the shade out of the sun, trust me you'll feel
much more comfortable and you ll be away from the harmful UV rays.
Wear sunglasses if doing an outdoor exercise, for some reason
you'll feel less hot with them on.
The most important thing, have motivation! Let it be a special
someone, a boyfriend or a girlfriend, the way you look, etc.
Doesn't matter, make sure you have one and you'll see that
you'll work harder for your goal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Relax before and after every Cardio session.
When jumping rope, don't jump as high as you can just jump high
enough for the rope to pass under your feet.
When running, take short brakes every few meters, if you feel your
heart is way too jumpy and have troubles breathing stop and rest
for a few minutes, relax, have a drink of water and if you feel
fine continue.
Don't wear formal shoes, heels or similar shoes. Always wear tennis
shoes, sneakers or similar type of shoes.
Don't skip on a hard surface. You might hurt your tendons and
ligaments.
If you feel dehydrated drink water until you're satisfied, but not
too much. When jogging, walking or other similar activity always
take water with you.
Don't over train this is sort of bad for you, just do as much as
your body can take not over.
Clothes are important; they depend on whatever Cardio activity
you're doing. For example, don't wear jeans when running; wear a
t-shirt not a dress shirt for Gods sake! And remember that the
clothes you wear shouldn't be tight or you'll feel uncomfortable.
Equipment is also important; make sure you have the right
equipment. Don't take a soccer ball to a basketball game!
Try working out in the shade out of the sun, trust me you'll feel
much more comfortable and you ll be away from the harmful UV rays.
Wear sunglasses if doing an outdoor exercise, for some reason
you'll feel less hot with them on.
The most important thing, have motivation! Let it be a special
someone, a boyfriend or a girlfriend, the way you look, etc.
Doesn't matter, make sure you have one and you'll see that
you'll work harder for your goal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, August 19, 2008
Fun Ways To Do Cardio
Ok, many people find exercise boring; this doesn't have to be
the case with you! There are many ways of keeping cardio fun,
here are some ideas:
Have a Training Partner! Have a friend exercise with you.
Walk/Run/Jog with your dog. Not only is it fun, but you get
to meet people too.
Play sports such as paintball or Airsoft. Not only does it
require many people to play but the thought of having a
paintball or a plastic BB hitting you in the head makes you
run pretty fast when being shot at! Best of all you can play
for hours and you won't notice how much you've run! And
believe me you run a lot!
Exercise with your favorite music! Any type of music will
work, it will keep your mind away from being tired and you'll
feel more energetic.
Watch TV while doing stationary exercises like stationary
bike if you're doing it at home.
And why just do the same exercise without adding a spark to
it? Invent a game with a cardio workout! Not only will it be
fun, but someone else will be there with you, your only limit
is your imagination!
Playing games such as basketball, paintball, football, tennis,
racquetball, water polo, etc. Are great fun, not only for you
but to your friends also, you won't feel like you're doing
exercise because your mind is set on it being a game when
you're actually burning hundreds of calories!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Ok, many people find exercise boring; this doesn't have to be
the case with you! There are many ways of keeping cardio fun,
here are some ideas:
Have a Training Partner! Have a friend exercise with you.
Walk/Run/Jog with your dog. Not only is it fun, but you get
to meet people too.
Play sports such as paintball or Airsoft. Not only does it
require many people to play but the thought of having a
paintball or a plastic BB hitting you in the head makes you
run pretty fast when being shot at! Best of all you can play
for hours and you won't notice how much you've run! And
believe me you run a lot!
Exercise with your favorite music! Any type of music will
work, it will keep your mind away from being tired and you'll
feel more energetic.
Watch TV while doing stationary exercises like stationary
bike if you're doing it at home.
And why just do the same exercise without adding a spark to
it? Invent a game with a cardio workout! Not only will it be
fun, but someone else will be there with you, your only limit
is your imagination!
Playing games such as basketball, paintball, football, tennis,
racquetball, water polo, etc. Are great fun, not only for you
but to your friends also, you won't feel like you're doing
exercise because your mind is set on it being a game when
you're actually burning hundreds of calories!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
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