Training To Failure
The Rule of One Hundred
By Kevin Welsh

I've looked at many workout routines and many stress "training to
failure". "Training to failure" has always been described as doing
reps until you absolutely cannot get one more. But, how many is that?
I often found myself trying to guess for a particular exercise and
selected weight what number was going to be my "failure" point and I
would always try to get to that number and some how I would be
at "failure" when I hit that number. I bet I could've done more. I've
come up with a theory on how to break the "training to failure" platuea
many of us are probably on.

Recently I have started running. Not just on a treadmill but I entered
and completed my first marathon last year (time of 4:07:01). Not record
pace but not bad for a guy who at 5'8" was weighing in at a solid 225
when I took up running a couple years ago at the age of 30. Anyway, I
am training for another marathon again and during my training runs I
often find myself running as hard as I know I need to run to make it to
the finish. What I'm trying to say is that when you know where the
finish line is you work just hard enough to get there. When I am
running a route that I do not know I realize that my pace is quite
faster than when I run my usual recovery run route and I know all the
mileage markers. This got me thinking when I am "training to failure"
when I am in the gym.

For example, let's do flat chest dumbell presses. I know I can get
about 10 reps at 80lbs. So that number is precoded in my mind when I
am working to failure and I will only work as hard as necessary to
achieve my predetermined (mental) amount. Same as running my five
mile recover run. I know when I have only 1 mile remaining so I kind
of glide in, not really pushing since I know the finish is near.

I have started rethinking my "training to failure". I now start with
a number that I know is unatainable. I call it the "rule of one
hundred". I know I cannot get one hundred reps at 80lbs on flat bench
chest. However, I tell myself that is the number I am going for. I
begin and surprisingly enough I am getting past my 10 reps, more
around 14 now. Hmmm? Let's try that on shoulder press...wow, didn't
make one hundred but I can do a few more reps to failure than I
normally do. Let's take this outside...map a new route, 5 miles,
don't know the mile markers. Hmmm...might beat the 4 hour mark at
the marathon this year.

Happy training. Yes you can.

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Benefits of Tangerine Peel

What Is Tangerine Peel?

Tangerine peel is the outermost layer of a tangerine, a popular
fruit widely known also as a mandarin. In Japan, it is known as
a satsuma, and the general botanical name for a tangerine is
Citrus reticulata. It is now known that tangerine peel contains
far more flavonoids and anti-oxidants that are beneficial for
good health than fruit juices do.

Tangerine Peel Benefits

Two major tangerine peel benefits are its cholesterol lowering
capabilities and more recently its use in fighting cancer. The
disease fighting flavonoids tangeretin and nobiletin are found
in higher concentrations in peels that in the juice we commonly
drink. Other benefits of tangerine peel are a lower risk or
heart disease and obesity.

The super-flavonoids found in tangerine peels are even thought
by some to effectively lower cholesterol. Tangeretin and
nobiletin are easily absorbed and metabolized.

Tangerine peel is beneficial for treating nervous tension,
depression, emotional stress and sleep related problems. It
helps to calm and soothe the nervous system, as well as the
digestive system. Many digestive disorders are easily remedied
by using this ingredient on soups, salads and other
foods you eat.

Tangerine Peel Weight Loss

Nutrients in tangerine peel promote weight loss, and are one
of the most effective ways to fight obesity.

Tangerine peel also helps with absorption, and controls
bloating and nausea. It has also been shown to stimulate the
lymph system which helps eliminate excess fluid, and help
combat obesity.

Tangerine peel is extremely effective for a multitude of
digestion problems, which sometimes interfere with weight
loss. This is why it is important to make sure your weight
loss supplement contains this ingredient. Proper
digestion is essential for weight loss.

Tangerine Peel Supplement

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How To Make Muscle Gains

This checklist is sub-divided into 3 parts. Working out correctly,
Eating right and resting.

Workout Right

Workout 3-4 times a week (no more than 2 days in a row)
Between :45 and 1:15 in duration
Generally do the larger bodyparts/movements first
Do compound movements before isolation movements
Use barbells, dumbbells, lever/plate loaded machines and cable
machines in appropriate volumes
Don't neglect any bodypart
Priority train - a chain is only as strong as it's weakest link
Cycle your training
Have short term as well as long term specific goals
Generally do 2-6 sets for each bodypart depending on size of muscle
Generally do 6-10 reps each set
Stretch out and warm up major muscles and joints before training
Do warm up sets early in the workout to get blood flowing and
heart going
Use a spotter when required
Use belts, wraps and straps only when required
If you do cardio, do it after your strength training


Eat Right

Eat a high protein diet - approx. .8g/lb
Get all 3 macronutrients in you diet - don't neglect anything
Consume protein every 3 hrs. for 6 meals/day
Never miss a meal
Always consume a high protein, high carb, liquid drink immediately
after a workout
Eat another full meal within 2 hours of the post-workout meal
Eat a high protein meal as close to bed time as possible
Try to have a liquid protein meal first thing in the morning
Drink lots of water


Sleep Right

Get plenty of sleep
Rest/nap throughout the day if needed & possible


Support Your Joints

It's true bodybuilders, powerlifters and others involved
in athletics cause a lot of stress, wear and tear on
their joints.

Each and every workout you do subjects your joints and
tendons to the work load volume of tons of w eight along
with the wear and tear of stretching and contracting over
and over again.

Today millions of people have joint disorders.

Joint supplements can aid in joint and connective tissue
health and repair.

If you have been training hard for years, joint
supplements can really make a big difference.

Even younger trainers should use joint support supplements
to prevent future joint problems.

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Benefits of Licorice Root

What Is Licorice Root?

Licorice is the root of Glycyrrhiza glabra, meaning sweet root.
The actual plant is a legume (like peas and beans) and is native
to Europe and certain sections of Asia.

Chinese Licorice Root

Chinese Licorice root, or Glycyrrhiza, is one of the most
beneficial herbs in existence. It is a natural detoxifying agent
and can rid the body of a vast spectrum of toxins, without any
unwanted side effects.

Licorice Root Uses

Licorice root is an excellent digestive tonic, and helps
increase energy levels. In hypoglycemia cases, licorice root
helps to regulate blood sugar level. It is also effective for
delivering nutrition to the adrenal glands, and helps build and
strengthen muscle. Licorice root has been used for centuries as
an anti-inflammatory, and is also beneficial for treating ulcers.

Licorice Root Benefits

The benefits of licorice root are a mile long. From depression
and chronic fatigue to asthma, arthritis and viral infections,
licorice root is perhaps one of the most over-looked of all the
herbal remedies available.

In the respiratory system, licorice root has a soothing and
healing action which helps reduce irritation and inflammation.
It is also known to help lower cholesterol levels.

Hormonal changes in women can cause weight gain. Licorice root
is an ingredient in many natural products for balancing
hormones, which can help with w eight reduction.

Licorice Root Weight Loss

Licorice root is widely used in weight loss supplements, because
of the general support it gives in the total health of your
body. It also helps to "blend" the other natural herbs found in
w eight l oss products to insure maximum effectiveness.

Licorice Root Supplement

Licorice root supplements have very beneficial and rejuvenating
effects on the cells of the digestive system. It is also proven
to be a powerful anti-oxidant, and aids in nearly every aspect
of good health.

Licorice root is found in many of the most effect weight loss
supplements, because of its powerful effects on the digestive
and respiratory systems. The adrenal gland support that this
natural ingredient offers is important for maintaining fitness
levels, and is often used by bodybuilders and athletes.

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Stretching For Bodybuilders and Other Athletes

Stretching can optimize an athlete's learning, practice, and performance
of many different types of skilled movements, as well as increase their
mental and physical relaxation and promote development of body awareness.
It can also reduce the risk of joint sprain or muscle strain, the risk
of back problems, muscle soreness, and muscle tension.

There are many ways you can stretch your muscles, joints, and connective
tissue, and what type of stretching you choose is somewhat dependent on
your fitness goals and what assistance you have access to. Here are a
few methods to consider.

Dynamic stretching involves moving parts of your body and gradually
increasing the range of motion and/or speed of movement. Dynamic
stretching, which typically consists of controlled leg and arm swings
that take you to the limits of your range of motion, can improve dynamic
flexibility and is quite useful as part of your warm-up for an aerobic
workout.

Active stretching, or "static-active" stretching, is a simple technique
where a stretch position is assumed and held for several seconds. It's
termed active because the individual actively assumes the stretch
position without being assisted by a partner.

Passive stretching is also referred to as relaxed stretching or
"static-passive" stretching. A passive stretch is one where you assume
a position and hold it using the assistance of some other part of your
body or with the assistance of a partner. Passive stretching is good
for "cooling down" after a workout and helps reduce post-workout muscle
fatigue and soreness. A general recommendation is to hold a passive
stretch for 10-60 seconds.

Isometric stretching is a type of static stretching which incorporates
the use of isometric contractions (tensing) of the targeted muscles.
The use of isometric stretching is one of the fastest ways to develop
increased static-passive flexibility and some experts say it can be
much more effective than either passive or active stretching alone.
Isometric stretches may actually develop some strength in the
"tensed" muscles and seems to decrease the amount of pain associated
with stretching. The proper way to perform an isometric stretch is as
follows:

Assume the position of a static-active stretch for the desired
muscle.

Next, contract or tense the stretched muscle for 7-15 seconds.

Repeat the static stretch.

Relax the muscle for at least 20 seconds, and repeat steps 1-3.

PNF stretching is one of the fastest and most effective ways to
increase most forms of flexibility. PNF (proprioceptive neuromuscular
facilitation) is not really a single stretch technique, but rather a
method which combines passive and isometric stretching. First tighten
the muscle opposite to the one you're planning to stretch for a few
seconds. Then relax and immediately stretch the target muscle for
several seconds. An example of opposite or opposing muscle groups are
quadriceps and hamstrings. So if your hamstrings are really tight and
your goal is to increase their flexibility, you would begin a PNF
session with an isometric contraction of the quadriceps. Then relax
the quadriceps and immediately stretch the hamstrings.

What is the purpose of tightening the muscle opposite to the one you
are stretching? Well, when a muscle in a pair tightens, the opposing
muscle receives a signal to relax and "allow" the contraction. In
essence, you have facilitated relaxation and decreased any resistance
in the target muscle before you even begin the stretch.

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Benefits of Ginger Root

What Is Ginger Root?

Ginger root (Zingiber officinale) is a perennial plant with many proven
medicinal uses. It has long been used for culinary purposes, and is also
consumed for medicinal purposes. Ginger root appears as a knotty root
with an underground rhizome, or stem.

Ginger contains small amounts of natural calcium, magnesium, potassium
and iron. A large portion of the ginger we use comes from China, India,
Africa and Jamaica, where the tropical conditions are ideal for its
growth.

Uses Of Ginger Root

Since ancient times, ginger root has commonly been used to prevent
nausea and vomiting, and as a spice for cooking. Other popular uses
include using ginger as a spice for tea, and as a remedy for excessive
perspiration. It is widely known for its ability to decrease
inflammation, and is an effective remedy for rheumatoid arthritis
and osteoporosis. Ginger root is also an efficient metabolism aid.

Ginger Root Benefits

Ginger (Zingiber officinale) root has long been used for medicinal
purposes. It has widely been used to treat arthritis, colitis, motion
sickness and other gastrointestinal maladies. It is thought to help
with many of these conditions because it contains properties that are
believed to strengthen muscle tone in the intestinal tract.

Bronchitis and dermatitis have also shown improvement by people who
use ginger root supplements for treatment of their conditions.

Ginger root is believed to have cholesterol lowering properties, and
because of the stimulant effect is known to aid in weight loss.

Ginger Root Weight Loss

Ginger root works as a stimulant by slowly moving through the
gastrointestinal tract and energizing the body through the bloodstream.
It has long been known to aid metabolism and help promote w eight l oss.
Ginger root also improves gastric motility, which helps reduce bloating
by moving food out of the stomach and aiding digestion.

Ginger Root Supplement

Ginger root supplements are extremely popular, and are known to help
alleviate many stomach ailments such as motion sickness and nausea.
They are also used as an aid to increase metabolism, important for
w eight l oss. You will find ginger root in many of the top selling
w eight l oss supplements because of its effectiveness.

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Chest Not Growing? Best Chest Workout Tips

I hear all the time from people that they can't get their chest to
grow and don't feel a pump or soreness in the chest muscles.

Here are some great chest workout tips, that I got from Bill Phillips
of Muscle Media Magazine.

Try using a wider grip on your bench press-put your index fingers about
34 inches apart on the barbell. This really forces the pectoral muscles
into the exercise and takes the strain off the shoulders and triceps
somewhat. (Depending on your body type, 34 inches apart may be a bit
too wide or not quite wide enough. You may need to make moderate
adjustments. For me, it's just right.)

If you're not using a wide enough grip on the bench press, you'll be
doing a lot of shoulder and triceps work. That's great if you have big
pecs and want to build your shoulders and triceps, but in your case,
I would suggest you focus exclusively on doing wide-grip bench pressing.
Here's something else you can do to really blast those chest
muscles-after you've warmed up and done a few heavy sets of bench
pressing, take an even wider grip (36 inches between your index fingers)
and do a "light", burnout set of 6-12 repetitions; really work the
negative-let the bar down s-l-o-w-1-y, taking a count of up to six
seconds. You might have to have a partner lift the bar back up, but
lower it with your own strength.

Here's a simple, but killer, chest routine for you to follow the next
time you train your pecs.

Flat Bench Press

Warm-up 2 sets of 12 reps with 135 lbs
Work Sets
8 reps with 185 lbs
6 reps with 225 lbs
4 reps with 255 lbs
2 reps with 300 lbs
When you're doing your heavy work sets, rest two or three minutes
between sets. Go fairly slow on the way down (two or three seconds)
and press the bar up as fast as you can!

Burnout Set
225 lbs to total failure
(usually between 6 and 12 reps)

On this burnout set, take the bar down super, super slowly-six
seconds for each eccentric phase. Once you've reached concentric
failure, have a spotter lift the bar for you and then lower it
slowly under your own power.

As soon as you finish your last set of bench presses, immediately
do just one set of incline dumbbell flyes-use 55 lbs and go to total
positive failure-usually between 8 and 12 reps. Go fairly slow on
the way up and down-three seconds up and three seconds down on
these reps.

That's it. Don't do any more exercises for your chest after this.
Just put all your effort into these sets. Your pecs may get so
damn sore you can't even touch them.



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Benefits of Chamomile Flower

What Is Chamomile Flower?

Chamomile is a daisylike flower that is native to Europe and Asia.
Also called Matricaria recutita, German chamomile, true chamomile
and Hungarian chamomile, it has been used medicinally for many
centuries and is still one of the safest and widely used herbs.
Chamomile flower extract is found in many teas, supplements and
personal care products.

Chamomile Benefits

Chamomile has been used both internally or externally to treat a
many conditions. Some of the claimed health benefits of chamomile
are:

Relaxing sleep aid

Anti-inflammatory

Boosts the immune system

Relieves muscle spasms

Lessens menstrual cramps in women

Relaxes the nerves

Soothes the stomach

Reduces inflammation

Improves liver function

Chamomile Blood Sugar Regulation

Blood sugar swings can cause fatigue, food and sugar cravings,
insulin resistance, etc. Regulating blood sugar can prevent the
onset of diabetes in otherwise healthy people, and it also helps
give more energy and aids in weight control.

A recent study in the Journal of Agricultural and Food Chemistry
shows chamomile may help in regulating blood sugar. The authors
of the study say consumption of chamomile may be a natural way of
regulating blood sugar.

Chamomile Weight Loss

Many people tend to eat when they are nervous, anxious, bored
depressed, etc. A cup of chamomile tea or a chamomile supplement
may help relax and calm you. A calm and relaxed person will
usually eat less.

Chamomile Supplements

Chamomile products are sold in teas, drops, capsules, etc. It
can be found in most health food stores and many online sources.

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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.



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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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The New Cybergenics Quicktrim 14 Day Weight Loss Kit

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Dramatic Fat Loss Possible in Only 2 Weeks! A
Revolutionary approach to rapid b ody shaping. Designed
for those who need to lose body fat NOW.

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