Common Muscle Building Mistakes

One of the main reasons why most lifters fail to achieve
rapid muscle gains is because they no not give their muscles
enough time to recover and then grow.

This is called overtraining.

Muscles only grow when they've had enough time and nutrients to
recover first and then grow.

A few signs that will tell you whether you're overtraining are:

1. You feel tired
2. You don't feel like training
3. You lose your appetite
4. You lose strength/muscle

If your lifting program involves any of the following it
will probably lead to overtraining:

1. More than 10 sets on any muscle group

Don't be confused by the huge guys in your gym that do 10 sets of
150 kg's on the bench press. These guys have either been working
out for a very long time or they're not using natural bodybuilding
techniques to achieve their extraordinary results.

2. More than 2 to 3 exercises for any muscle group

Let's say for example that you're training your chest. To not over
train your muscles and to work your entire chest you only need to
do the bench press and incline bench press. You do not also need
to do the pec deck and decline bench press. These extra exercises
will lead to overtraining.

3. Training sessions of greater than an hour

The ideal training program should consist of 5-6 exercises,
3-5 sets, and 6-8 and/or 10-12 reps. This should not take longer
than an hour. Push yourself any harder and you're likely to over
train your muscles.

4. Continually increasing the amount of sets performed

If in week one you do 3 sets, week 2, 4 sets, week 3, 5 sets,
week 4, 6 sets and continually increase sets performed your
muscles will eventually break down. The trick is to perform 3
sets in week 1, 4 sets in week 2, 5 sets in week 3 and then
revert back to 3 sets in week one.

5. Poor Nutrition

Your muscles need both positive balance of protein and calories
to grow. You should be eating eggs, milk, meats, fish, chicken,
etc., along with fresh fruits and vegetables.

6. Less than 8 hours sleep

Your body does most of its muscle building while you're sleeping.



Supplement Secrets True Story

I recently tired to place an ad for thebook "Bodybuilding
Supplement Secrets Revealed" in a major muscle magazine
and here is the response I got:

"After reviewing your ad and website, the publisher feels it is
in our best interests to not allow you to advertise with us.

+++++ +++++++
Advertising Manager
+++++++++ +++++++++++++"

They fully admitted that the only reason they were rejecting
the ad was to protect their own interests. They are saying if
people learned the truth about supplements, the magazine
would l ose money. In other words, since they sell
supplements, it is in the magazines best interests to keep
people in the dark about supplements.

I was a bit skeptical when I read the book and it told how
greedy the magazine/supplement company owners are and
how they fight to hide the truth, but this incident and others
like it have proved it to me.

For more information go to Bodybuilding Supplement Secrets Revealed

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Benefits of Lemon Verbena

What Is Lemon Verbena?

Lemon Verbena has many names, such as lemon scented verbena, lemon
beebrush, verbena triphylla, lippia citriodora, etc. It is native
to Argentina, Paraguay, Brazil, Uruguay, Chile, and Peru. It grows
to a height of ten to fifteen foot tall and gives off a strong
lemony scent.

Uses Of Lemon Verbena

Lemon verbena is used in teas, to add flavor to fish, chicken,
salad dressings, etc. The oil has been used in perfumes, colognes
and soaps. Lemon verbena is used in creams and lotions and is said
to reduce puffiness around the eyes.

Lemon Verbena Benefits

Lemon verbena health benefits: Lemon verbena has been used to treat
fever, congestion, asthma, insomnia, intestinal problems, stress,
and even depression. It is used to treat Candida (yeast overgrowth)
as it has properties that help eliminate the fungus.

Lemon verbena is claimed to have many therapeutic properties such
as : a digestive tonic, strengthening the nervous system,
de-stressing, regulating menstrual cycle and lessening PMS.

Lemon Verbena is said to aid digestion, to help with metabolism
and to help break down cellulite, thus it aids in slimming. It is
also used to aid digestion, and is believed to have a mild calming
effect on nerves.

Where To Buy Lemon Verbena?

Lemon Verbena is sold in teas, oils, supplements, etc. It can be
found in most health food stores and many online sources.

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Arnold Schwarzenegger's Secret Training Methods

Arnold used muscle shocking methods "training with more w eight
than usual, doing more reps and/or sets, speeding up your
training (lifting becomes more forceful as a result), decreasing
the rest between sets, doing unfamiliar exercises, doing your
exercises in an unfamiliar order or using intensity techniques".
Try the methods below to shock you muscles into new growth.

Running The Rack

Training right in front of the dumbbell rack and is one of
Arnold's favorite ways to train with dumbbells to shock the muscles.
Do an exercise with a set of dumbbells, put them down, immediately
pick up the next heavier set of dumbbells and when you have reached
heaviest dumbbells you can handle you then work your way back down
the dumbbell rack.

I Go, You Go

Perform a set and right away hand the barbell to your training
partner. He then tries to beat your reps. Then, he hands it back
to you, and the process continues until you're both doing only
singles.

Drop Sets

Taking plates off the bar during the set as your muscles fatigue.
E.g.. bench press with 225 lbs. For 4-5 reps. As you fatigue at
rep 5 have your partners quickly take plates off the bar - so
that there's 200 lbs - And you can now do more reps.

Isotension

Flexing and contracting the muscles being worked between sets.
Flexing is a beneficial in hardening, separating and defining
each muscle group.

Mega Exercise Blitz

Instead of doing five sets of one exercise for a muscle, do one
set of just about every exercise you know for that muscle. For
example, do one set of standing barbell curls, then incline curls,
dumbbell curls, preacher curls, cable curls and, finally,
concentration curls.

Supersets

Arnold often employed opposite muscle grouping sets (biceps with
triceps, chest with back, etc.) to force as much blood as humanly
possible a target area for superior growth.

Editors note: See Arnold in top shape in the Pumping Iron video

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Benefits of Cinnamon Bark

What Is Cinnamon Bark?

Cinnamon Bark comes from a small evergreen tree (Cinnamomum verum),
that is native to India and Sri Lanka, where it has been
traditionally used as a spice.

Cinnamon bark is a very common ingredient in products such as
toothpaste, mouthwash, chewing gum, and soft drinks. Also many
feel it it helpful in handling certain ailments and other issues.
Herbalists recommend cinnamon bark to help with digestive problems,
nausea, vomiting, diarrhea, asthma brought on by cold, backache,
menstrual problems, etc.

Cinnamon Bark Benefits

Cinnamon’s health benefits come from the fact that the bark
contains antibacterial, antiseptic, antiviral, antispasmodic, and
anti fungal properties that help to prevent infection by killing
decay-causing bacteria, fungi, and viruses.

Cinnamon bark is helpful in supporting the digestive system.
Research reports that cinnamon bark helps break down fats in the
digestive system, making it a valuable digestive aid.

A traditional stimulant in Chinese medicine, cinnamon bark has a
thermogenic effect on the body.

Other conditions which are said to be improved by cinnamon bark
include fevers and colds, coughs and bronchitis, infection and
wound healing, some forms of asthma, and even blood pressure
reduction.

Cinnamon Bark Blood Sugar Control

Cinnamon bark is also known to control blood sugar levels.

Cinnamon may help improve the bodies ability to respond to
insulin, thus normalizing blood sugar levels. Both test tube
and animal studies have shown that compounds in cinnamon not
only stimulate insulin receptors, but also inhibit an enzyme
that inactivates them, thus significantly increasing bodies
ability to use glucose.

Cinnamon Bark Weight Loss

Lowering blood sugar levels and helping combat insulin
resistance can be very helpful in weight loss. The fat cells
of the abdomen can be particularly sensitive to high insulin,
because abdominal fat cells are so close to your digestive
system, and do to the extensive blood vessels in the abdominal
area, it’s easy for abdomen fat cells to store excess glucose.
So reducing blood sugar and high insulin levels is very
helpful in any fat loss program.

Cinnamon Bark Supplements

For people who are unable to get enough Cinnamon in their
regular diet or who have a need for more, Cinnamon Bark
supplements may be helpful.

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6 Days A Week Workout Routine

This workout program is a professional type and requires you
to have at least 2 years bodybuilding experience.

This program helps you to focus on a certain bodypart in
each training session to bulk up and tone your muscles.
Before you start, make sure you know that this program works
most efficiently if you have already built a solid physique.

Along with proper nutrition train yourself hard ( take it to
the limit) to prevent undertraining.

Day 1
primary working muscle groups - upper back and abs
exercises sets reps
1, Pull-ups 3 12,10,8
2, One-arm DB Rows 3 10,8,6-8
3, T-bar Rows 3 12,8-10,8-10
4, Seated Rows 3 10,8-10,8-10
5, Crunches 4 50

Day 2
primary working muscle groups - lower back and hamstrings

exercises sets reps
1, Deadlifts 5 10,10,8,6,4
2, Lying Leg Curls 3 10,8,6-8
3, Stiff-leg Deadlifts 4 10,8,6-8,4-6

Day 3
primary working muscle groups - biceps, triceps and abs

exercises sets reps
1, Standing BB Curls 3 10,8,6-8
2, Incline DB Curls 3 10,8,6-8
3, Concentration Curls 2 6-10,6-10
4, Triceps Pushdowns 3 15,12,10
5, Close-grip Bench Press 3 10,8,6-8
6, Triceps Kickbacks 2 6-10,6-10
7, Hanging Knee Raises 4 20

Day 4
primary working muscle groups - shoulders and calves

exercises sets reps
1, Seated DB Press 3 10,8,6-8
2, DB Laterals 3 10,8,6-8
3, Rear Delt Machine 3 8-12
4, BB Shrugs 3 10,10,8-10
5, Seated Calf Raises 3 25,20,15-20
6, Standing Calf Raises 3 30

Day 5
primary working muscle groups - quadriceps and abs

exercises sets reps
1, Legs Extensions 3 15,12,10
2, Squats 4 10,10,8-10,6-8
3, Legs Press 3 15,12,10
4, Crunches 4 50

Day 6
primary working muscle groups - chest

exercises sets reps
1, Incline DB Press 4 10,10,8,6-8
2, Incline DB Flyes 2 8-12,8-12
3, Flat Bench Press 3 10,8,6
4, Cable Cross-over 2 8-12,8-12

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Peppermint Leaf Benefits

What Is Peppermint Leaf?

Peppermint (Mentha × piperita) is a cross between watermint
(Mentha aquatica) and spearmint (Mentha spicata). Peppermint
leaf is well known for it's use as a herbal remedy for
stomach ailments. Peppermint has been used as a therapeutic
and flavoring for gum, toothpaste, tea, etc.

Health Benefits Of Peppermint Supplements

Peppermint Leaf is considered a mild stimulant, it also
cleanses and strengthens the entire body. Peppermint Leaf
has a relaxing effect on the muscles of the digestive
system, combats flatulence, and stimulates bile and
digestive juice flow. Peppermint Leaf is a great
digestive aid, it cleans, soothes, and invigorates the
digestive tract.

Peppermint Leaf can help relax the bile ducts for improved
flow of this very important digestive fluid. Peppermint
Leaf contains bio-flavonoids and exhibits antioxidant
activity. The herb can also stimulate a sluggish liver
or gallbladder into performing its functions in a more
effective manner. It also helps to combat indigestion.

Peppermint Weight Loss

Some people say that peppermint can help speed up
metabolism. Peppermint is also a natural appetite
suppressant, and taking it may help suppress your
appetite long enough for you to feel full naturally
and thus l ose your desire to overeat.

Peppermint Supplements

For people who are unable to get enough Peppermint in
their regular diet, Peppermint Supplements can be used.

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Daily Specialization Training - Transform Your Weakest
Bodyparts Into Your Strongest Bodyparts.
By Nick Nilsson

Specialization is a technique that provides highly-targeted
training overload to one or more bodyparts. This can be
in the form of additional training volume and/or training
frequency, i.e. do more sets for it and/or train it more
often. Just like medical doctors specialize in certain areas
of medicine, you will learn how to specialize on a
particular bodypart and excel with it.

I'm going to show you a particular specialization program
that I've found to be extremely useful for developing
stubborn bodyparts. It's not hard to do and it doesn't take
long to do but it has the potential to shatter plateaus in
hard-to-develop bodyparts like a brick through a plate glass
window.

How To Do Daily Specialization:

The name of the program is Daily Specialization and, as
the name implies, it's done on a daily basis. In a nutshell,
you will do just 1 set of 1 exercise for 1 bodypart twice a
day, every day. It's very simple but very powerful and it
can be done with any bodypart you like.

I will use dips as an example here but you can use any
exercise you like. Choose an exercise you can do at home
for your selected bodypart to make it easier and more
convenient to do (chances are, you're not going to be
going to the gym twice a day to do 1 set of 1 exercise.).

If you have weights at home, it will broaden your
selection but I find that freehand exercises, e.g.
dips, chin-ups, push-ups, etc.) are most effective.

Using dips as the example, on Day 1, very soon after
you wake up, do as many dips as you can. Go to failure,
doing as many reps as you can then stop. That's your
morning workout. You're done.

Do everything else in your day as you normally would,
even your regular workouts for that bodypart if they're
on your schedule. This program exists completely outside
your regular workout schedule.

At night before you go to bed, do another set of dips to
failure. That's it. When you wake up the next day, do
another set of dips to failure, just like on Day 1. Keep
this up for as long as you like - anywhere from a few
weeks to a few months, depending on the results you
want and whether you want to switch to another
bodypart or not.

This is the entire program. As a quick note, you can add
a third set in the middle of the day on non-training
days in order to speed results. It will give your body
a little extra stimulus for that bodypart. Also, do
only one bodypart at a time with this program. If you
add in more parts, you will dilute the training
stress and diminish the effects of the program.

The key to success with this program is consistency. You
must do it consistently every day, twice a day, without
fail to provide that constant training stimulus to the body.
Even if you don't feel like it, do it. Even if you're
tired and you don't get nearly as many reps as usual, do
it. Even if your muscles are sore, do it. The only
exception to this rule is if you're sick or injured.

Why It Works:

Physiologically speaking, the body becomes its function.
If you run long distances, your body will have a tendency
to become smaller and lighter to be better able to cope
with the stress. If you lift weights, your body will
have a tendency to become more muscular in order to deal
with the resistance.

We target this highly-efficient adaptation process by
training stubborn bodyparts with very high frequency.
Your body quickly learns it needs to build up that
bodypart in response to this constant workload. Your
body will very quickly start allocating recovery
resources towards rebuilding that part bigger and
stronger.

You keep working it and your body will keep building
it. This program harnesses the adaptive power of your body
and channels it into a specific bodypart for maximum
results. The results are consistent and phenomenal.

Let me give you my experience with Daily Specialization.
I used this program for my shoulders, doing handstand
push-ups. At 200 p ounds, when I started I couldn't do
a single full rep, only a few partial reps.

After 12 weeks of consistently doing handstand push-ups
morning and night, I was able to perform 40 full reps.
If you think about this for a moment, it's actually quite
shocking. Could you imagine barely being able to bench
press your w eight one day then, 3 months later, being
able to press it 40 times.

You can easily achieve powerful results like this with
the Daily Specialization Program.

One of the greatest benefits I found with this program
wasn't even the improvement in strength and muscle
development. Working the stubborn bodypart twice a day
to failure actually made my stubborn shoulders not
stubborn anymore.

I want you to pick a lagging bodypart, pick an exercise
for it and try this program for yourself. You will see
consistent results. Your body will simply have no
choice.

Editors note: Checkout Nick Nilsson's...

Muscle Explosion. 28 Days To Maximum Mass Program

"How To Break All The 'Rules' In Your Training
and Totally Shatter Your Genetic Barriers
to Maximum Mass Now..."

Go to Muscle Explosion! 28 Days To Maximum Mass

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Benefits of Green Tea Supplements

What Is Green Tea Leaf Extract?

Green tea is made solely with the leaves of Camellia sinensis.
Green tea, unlike the black tea that comes from the same plant,
is processed in such a way the integrity of the active
antioxidant polyphenols are better preserved. One big reason
why many use green tea leaf extract is to get nutrients and
vitamins that cannot be found in elsewhere.

Benefits Of Green Tea Leaf Extract

Green tea contains polyphenols such as the catechins
epicatechin, epigallocatechin, epicatechin gallate, and
epigallocatechin gallate (EGCG). EGCG is said to detoxify the
digestive system and help increase metabolism. Green tea also
has a large amount of vitamin C which helps you stay more
alert and active throughout the day. It is also said to be
effective in lowering LDL cholesterol levels, and inhibiting
the abnormal formation of blood clots.

Green Tea Weight Loss

One of the biggest advantages of using the green tea leaf
extract is weight loss, through an effect known as
thermogenesis - the process of heat production in organisms.
Green tea helps aid weight loss by increasing the metabolic
rate, causing those who use it to burn more calorie. Green
tea improves the metabolism of glucose (sugar) and lipids
(fat), and controlling cravings which are all beneficial
to dieters.

Green tea also works by slowing the rise in blood sugar
after eating. It does this by slowing down the action of
the digestive enzyme amylase. This enzyme breaks down
carbohydrates, which if are absorbed too fast can cause
blood sugar levels to soar.

Green Tea Leaf Extract Supplements

If who don't want to drink 3 – 5 cups of green tea a day,
you can instead try taking a Green Tea supplement.

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The Vince Gironda Exercises

The following is a list of what Vince Gironda considered the best
exercise for each muscle group and that all other exercises were
only substitutes or variations.

Shoulders

Lateral Raise. Most bodybuilders have over developed front delts
from doing the bench press, and overhead press, but it's the side
or lateral part of the delt that really creates shoulder width.
The lateral raise builds the side delt and sculpts wide shoulders.

Chest

Dips on a parallel bar that is 33" wide, if it is not you will not
receive the intended benefit from this movement. Anything wider
or narrower will not work the pecs as desired. The most important
execution of the movement is in the elbows: They must be wide and
straight out from the shoulders. The head has to be in a down
position with the chin resting on the upper chest and the back
should be rounded forward.

Back

Lat Pulls. In order for this movement to produce the intended
results you must use a pulley that is 6' off the ground. Most
lat machines and triceps machines are too high to get the
desired results. If you do not have access to a machine or
facility with a pulley 6' off the ground you can use a regular
lat machine but it will not be the same

Triceps

Triceps rope pulldown. Reach back over your head and grab the
ends of a knotted rope attached to the pulley and cable. With
the elbows and head resting on the bench, pull to arms length
and lockout. When you let the rope back to the starting
position make certain your hands touch the upper back.

Biceps

Vince Gironda Barbell curl. Start by resting your elbows on
your pelvis or hip bones and your body inclined with head and
shoulders in back of the hips. As the barbell is curled the
first 10 or 12 inches start moving the body, head and
shoulders, forward until your body is in erect position.
Then as you continue to curl the barbell incline your body,
head and shoulders, forward and complete the movement with a
forceful contraction of the biceps. Now reverse the sequence
as you lower the barbell to the starting position. It should
take you about 6 seconds to perform one curl.

Thighs

Thigh squat. "But I thought Vince was opposed to squats?" He
was, at least the way one would normally perform the movement.
Start the movement as you would a front squat, with the bar
high on the chest resting on the front of the delts. Place
your heels about 12 inches wide and on a 2 x 4. From this
position begin your descent but keep your hips forward and
under your shoulders at all times. As you rise up, the hips
move forward until they are well out in front of the body.
In the top position your knees should remain bent and your
hips out in front of your shoulders and your shoulders over
your heels.

Calves

Calf raise. For this movement, it will be assumed you have
access to a standing calf machine. If you do not you can use
a belt and chain and hang a dumbbell between your knees.
Place the ball of your feet and toes on a block 3" tall.
Feet are to be placed parallel, 4 inches apart. Keep your
knees slightly bent throughout the movement. As you rise up
on your toes, bring your heels together and place the full
load on your big toe and the toe next to it. Contract
forcefully and lower all the way down for a full stretch.

Abdominals

Frog sit ups. Lie flat on your back and draw your heels up
under your hips wide and out to the sides like a frog.
Place your hands with a barbell plate behind your head.
Curl the head down with the chin to the chest as the
shoulders round forward curling the upper body until
only the small of the back remains in contact with the
floor.

The Workout and Nutrition Secrets of Vince Gironda

Learn what Vince had to say about steroid use, training,
nutrition, and supplements and much more of his remarkable
insight and knowledge.

Vince's programs were known for producing the fastest
muscle building results in the shortest period of time.
Learn Vince's best known training programs, some of his
little known programs, and some of his forgotten methods.

Go to Vince Gironda

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Benefits of Corosolic Acid

What Is Corosolic Acid?

Corosolic acid is a is a natural weight loss substance from the
Lagerstroemia speciosa plant, and has been reported to have
influence on blood sugar.

Corosolic Acid Benefits

Benefits of Corosolic Acid has been reported in studies to lower
blood sugar and activate and move the sugar inside of the cells
to fuel energy.

Corosolic acid is also a strong anti-oxidant to scavenge and
neutralize free radicals and Corosolic acid is also believed to
support normal kidney function and help prevent damage to blood
vessels.

Helps balances blood sugar

Helps control appetite and cravings

Helps promote weight loss

May help with reaction to stress.

May help maintain cortisol levels within the normal range.

Corosolic Acid Weight Loss

Some researchers observed that individuals receiving corosolic
acid had increased weight loss - an average of approximately
3.2 pounds.

Corosolic Acid Sources

Corosolic acid is found in plants such as: Banaba and almond
hulls.

Corosolic Acid Supplements

For people who are unable to get enough Corosolic Acid in
their regular diet or who have a need for more Corosolic Acid,
Corosolic Acid supplements may be necessary.

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Ray Mentzer Workout How To Increase Muscle Density

Ray Mentzer Bodybuilder

Ray Mentzer (brother of Mike Mentzer) was Jr. Mr. America 1976,
Mr. USA 1978 and Mr. America 1979.

High Intensity Training For Muscle Growth

Ray, like his brother, trained using Heavy Duty High Tntensity
Training. Although he stopped competing in 1982 he continued to
train as hard as ever and eventually surpassed Mike in size and
muscle density, reaching 270 lbs which was unheard of in the
ea

rly 80's.

Intensity For Density The Ray Mentzer Workout

Ray Mentzer's training was very similar to a workout Arthur
Jones put him through when Ray worked for Nautilus.

This was his 2 to 3 day a week full body routine.

Leg Press

Leg Extension

Leg Curl

Calf Raise

Upright Row

Pullover

Behind Neck Lat Pulldown

Pec Deck or Dumbell Fly

Bench Press

Lateral Raise

Tricep Pushdowns

Barbell Curl

W eighted Crunches

All were done for one set to total muscle failure with
very little rest between exercises.

For more information on Heavy Duty High Intensity Training go to
Mike Mentzer Underground Seminar

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Benefits of Vanadyl Sulfate Supplements

What Is Vanadyl Sulfate?

Vanadyl Sulfate is the most popular and common form of vanadium,
an ultra-trace mineral which works like insulin to increase the
amount of glucose and amino acids driven into the muscle. It is
found in foods such as black pepper, dill seed, radishes, eggs,
shellfish, mushrooms, vegetable oils, buckwheat, and oats.

Vanadium, is important for normal cell function and development.
Vanadyl sulfate may help maintain blood sugar levels in the
normal range.

Vanadyl Sulfate Benefits

Vanadyl Sulfate has been shown to improve the efficiency of
insulin action, thereby allowing for increased protein
synthesis and the use of body fat stores for fuel.

Vanadyl sulfate supports weight loss by promoting glucose
control. Vanadyl sulfate helps in supporting blood sugar and
may reducing hunger pangs, and promoting higher energy levels.

Vanadyl Sulfate Supplements

For people who are unable to get enough vanadium in their
regular diet or who have a need for more vanadium, supplements
may be necessary.

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Benefits of Chromium Supplements

What Is Chromium?

Chromium is an essential mineral that humans require in trace
amounts. The body needs chromium for normal health and growth.

Chromium is one of the key minerals involved in controlling
both blood sugar levels and fat levels. As the main component
of Glucose Tolerance Factor (GTF), chromium assists insulin
in reducing blood glucose, by stimulating glucose uptake by
the muscles and other tissues.

Chromium Deficiency

When chromium levels are low, the circulating level of GTF is
low, and insulin is then less effective in reducing blood
sugar. Blood sugar levels therefore remain high, stimulating
further insulin release, which is still blocked from being
effective etc, etc. The perpetuation of this cycle, and its
resultant effects are known as insulin resistance, the
precondition leading to diabetes.

The short term symptoms of chromium deficiency are those of
glucose intolerance, such as hypoglycaemia and mood swings
associated with ups and downs in blood glucose levels,
especially after carbohydrate rich meals. Especially if
the carbohydrates have a high glycaemic index.

Longer term, the problems can be expected are those
associated with diabetes, which is an almost inevitable
consequence of chromium deficiency. High blood pressure,
heart disease, stroke and obesity are all to be expected.

Chromium Benefits

Necessary for many bodily processes, chromium is important
in the burning of carbohydrates and fats in the body, and
in the proper functioning of insulin. That is, it helps
insulin to do its work of making blood sugar available to
the cells.

Many believe that taking chromium helps reduce body fat,
and that it also helps improve muscle tone.

The benefits of chromium also include controlling fat
and cholesterol levels in the blood, and if adequate
amounts are provided to the body, it can help to prevent
hypertension or high blood pressure.

The biggest benefit of Chromium may be its effect on
suppressing appetite, which leads to fat loss.

Chromium Supplements

For people who are unable to get enough chromium in
their regular diet or who have a need for more chromium,
chromium supplements may be necessary.

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Fitness and Health Tips Newsletter, and you will be automatically entered
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Drop Sets / Strip Sets

When I was first learning about bodybuilding training it was obvious
to me that when you come to the end of a set and seemingly cannot do
another repetition, that doesn't necessarily mean the muscles
involved are totally fatigued, only that they are too tired to lift
that amount of weight. If a plate or two is removed, you can do more
repetitions. Take another plate off, and you can keep going even
longer. Each time you do this, you are forcing the muscles to
recruit more muscle fiber. This training principle is called the
Stripping Method. You should never use the Stripping Method at the
beginning of an exercise when you are fresh and strong, but only for
your last set. Since the changes in weight must be made quickly so
that the muscles don't have time to recuperate, it helps to have a
workout partner ready to slip plates off the bar or move the pin
in a machine weight stack. For example, you might do Bench Presses
with the heaviest weight on the bar you can handle for six reps.
Say that weight is 300 pounds. After you have failed, your partner
would quickly strip off weight so that you could do more reps with
250 pounds. I don't recommend going too low, however, unless you
are training for maximum definition, because you won't grow by
handling weights that are too light. Many bodybuilders use this
principle in a different way by working their way down a dumbbell
rack as they do more sets of an exercise and get more and more
tired.

Drop sets are another of my favorite ways to shock the body. It
involves doing an exercise with say a set of dumbbells, putting
them down, picking up the next lighter weight, and doing another
set without stopping. This is actually a dumbbell variation of
the Stripping Method. For example, I would do Dumbbell Presses
starting with 70-pound weights and going to failure, then
immediately setting them down and continuing with 60-pound
dumbbells. My muscles were too tired at this point to press 70
pounds, but the remaining unused fiber could still lift the
slightly lighter weight. Again, when the 60-pound weights got
too heavy, I would go down to the 50s, then the 40s, and so on.
Each time I went down the rack I reached a little deeper into
the available muscle tissue to shock and innervate the muscle
more thoroughly. There are a number of ways of varying this
technique; for example, using the dumbbells on a rest/pause
basis-doing the exercise until exhausted, putting down the
weights for ten seconds, then forcing out additional reps-or
working your way up the rack as high as you can, then back down,
doing fewer reps with the heavier weights and more reps with the
lighter ones. Another good exercise to use drop sets on is the
leg extension machine. I sometimes do triple drop sets on this
exercise. I would start by doing a set of 10 on leg extensions
with 130 lbs. then immediately drop the weight to 110 lbs. and
do another set of 10 then immediately drop the weight to 90 lbs.
and rep out as many as I can. You can bet that this will fry
your quads. Try it if you don't believe me. You will be sore
for at least 3 days to the bone after doing this one.

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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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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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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."

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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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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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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