Some good sites I've found:

Disciple Training Gear

Quad Father

Fitness Training For Tennis

Pro Athlete

Bodybuilding 4 day workout routine With this routine, you will have three days rest per week and four training days total. While this sounds pretty easy, if you attack the weights with intensity, you’ll see dramatic changes.

Bodybuilding bulking diet Personally I feel that, unless you are holding quite a bit of bodyfat, it is fool hardy to eat clean all the time. You need look no further than all the big-boys in the sport to
find out if this theory works.

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.


Also learn the answer to that age old question
How do I lose the fat on my stomach, thighs, arms, hips


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Great up and coming bodybuilding forum
Anabolic Board

My Secret For Adding Quick Size To Lagging Body Parts

Now 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 8 to 10 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.

Now IMMEDIATELY go over to the water fountain, or grab your bottle
of water and down at least 10 to 15 tablets (20 tablets
if you're over 200 pounds) of Nitrobol.
For more information, go to: Nitrobol

If you don't have Nitrobol, then you can use BCAA's (branched
chain amino acids) but the effect won't be as potent as Nitrobol.
If you're using BCAA's then you need to take about 25 to 30 GRAMS
(not milligrams).

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 within 8 to 12
minutes and will be rushed to the area pumped with blood.
This will contribute to faster recovery which means faster
size and strength gains.

What's that you say? You've got puny calves and you don't care?
You want big arms because they're "showy" muscles and nobody
ever sees your calves? Geez, am I the only guy that cares about
symmetry anymore?

OK, OK...I'll explain how to apply this technique to arm training.
It's almost exactly the same except with a little twist.

Work your arms last in the workout as I said earlier. I prefer
to work biceps first (so does Larry Scott). When your biceps
are pumped it provides a nice little "cushion" when doing triceps
work. It feels nice, too!

So do your 5 sets of 8 to 10 reps of a barbell or dumbbell curl
just like I described for calf work. Rest as much as you need
between sets. We want to use as heavy a weight as possible
(without cheating, of course).

Then move on and do your 5 sets of 8 to 10 reps of triceps work.
Lying EZ-curl bar triceps extensions are a good choice.

After your 5th set of triceps work, rest a couple minutes and get
ready for your final pump super-set.

Select a weight about 50% of what you used for your biceps exercise
and do a set of at least 20 reps and more if you can. Go to
temporary muscular failure with this set. If you can't complete
20 reps then reduce the weight again and without rest get your 20
reps.

Then IMMEDIATELY without rest, go to your triceps exercise (again
with about 50% of the weight you used for your heavy sets) and
do a set of at least 20 reps and more if you can. Go to
temporary muscular failure with this set. Once again, if you can't
complete 20 reps then reduce the weight again and without rest
get your 20 reps.

Now IMMEDIATELY down at least 10 to 15 tablets (20 tablets
if you're over 200 pounds) of Nitrobol. Take your Nitrobol
with water, not any of those sugar-loaded "post workout" drinks.
For more information, go to: Nitrobol

Wait 45 minutes to an hour after you took the Nitrobol and drink
a post workout meal replacement or protein powder. In my opinion
a post-workout drink should have about 40 grams of high quality
whey, milk, or egg protein along with about 60 grams of carbs with
minimal fats. Fats slow digestion and you want this meal to be
digested quickly.

So there you have it. You should start seeing some results within
about 2 weeks as long as you're eating correctly and getting enough
protein. Eat about 40 grams of some high quality complete protein
every 3 hours.

Also read to learn What Percentage of Carbs, Protein and Fat?


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My Bicep and Tricep Workout
by W.R.

Here is some information on upper arm training. I received
an E-Mail about a person who only does two sets total for
his upper arms, and he is having success with his muscle
growth. That information helps reinforce the theory that
more is not better. I used to work each bodypart 2 times
a week. I stopped weight training for a long time, due to
my work schedule. I didn't stop reading magazines and
books. I realize that times change, and scientific studies
have come a long way. I am 37 years old, 5' 6", and weigh
185 lbs. Since I have been weight training again (about 3
months) I just can't believe how my body is responding.
After 6 weeks of training I decided to try creatine. I like
to keep my workouts as simple as possible. I could
actually watch myself grow. My upper arms are growing
like crazy. And I am doing less now than I used to, and I
am getting better results. The fact is that the creatine is
playing a big role in my growth because of muscle cell
volumnizing. But I am giving my body longer to recover,
and that plays just as big as a role. If I work out my biceps
on a Monday, I hit them again on Friday. Then I only hit my
biceps on Wednesday of the following week. So I am
traning each bodypart 3 times every 2 weeks. Here is a
typical upper arm work-out for me.

Bicep
2 warmup sets with curl bar
3 x 8 with a curl bar increasing weight each set
3 x 8 - 10 one arm preacher curls
2-3 x 8 - 10 alternating dumbbell curls

Every couple weeks I substitute concentration curls for
preacher curls, I also do dumbbell hammer curls instead
of alternating dumbbell curls.

Tricep
My triceps a usually warmed up from my chest workout,
so I go right at them hard.

3 x 6 - 8 close grip bench press
3 x 8 - 10 skull crushers
2 x 15 tricep kickbacks

I keep my workout simple but very intense. After taking
creatine for three weeks my upper arms grew a little
over two inches. Take a little more time to recuperate
between workouts and keep your workouts simple.


How Many Calories Should I Be Eating?


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Q: I'm over 40 and due to injuries can no longer lift heavy.
My question is can I still use light weights and high reps
to build muscle size and shape? I'm not trying to look like
Mr. Universe, I just want to look good with my shirt off.

A. Yes, you can still build a body you can be proud of with
an old school bodybuilding technique called "Muscle Spinning".

Muscle Spinning was a method used the 1940's and 1950's, it
is actually the use of...

Read the full article at Muscle Spinning Workout Routine. Can Light Weights Build Muscle?


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The Hidden Secret of Building Mass and Power
By Denie

Tapping the energy within and directing it with time to reach
any goal creates success...when you believe in the principle
you apply. And that principle is based on correct physics and
motivational logic and drive forces.

Progressive weight and resistance training dates back
thousands of years. A probably 6000 years according to some
historians...long before adjustable weight plate loading
barbells found their male/female symbolic interactions...or
muscle magazines and most modern training concepts were
developed. One of the earliest strength from applied
resistance stresses ideas which led to today's progressive
concepts is attributed to Olympiad (6 times) super wrestler
Milo of Croton. As a young man around 550 B.C.E. or so.
Milo reasoned while living in his agricultural society of the
day...and proved his point : What would happen if you lifted
a small calf everyday until it grew to the size of a complete
grown bull (ox). This concept made him into one of the
strongest athletes in the history of the known world of
that day. Because he did just that. And in the Athletic
Stadiums of that time, Milo would parade his power when
not wrestling or fighting wars by walking the full length of
the grounds with a fully grown ox draped over his shoulder
girdle much life a contemporary squat bar. Progressive
resistance training may stem from this idea as a contributing
origin. In the early and mid 20th Century this Bull lifting
concept was also used by various strongmen farmboys...
who went to County Fairs and Circus Side Shows as
strongmen performers. What's interesting about this
primative concept is it can be applied to a barbell very
effectively. If you select a specific training movement and
or weak bodypart and apply it in the following way.

While you still train as usually...you select one move that
you want to use...this is a 'secret move' that you perform
everyday for 8 easy reps with no strain. You will need the
following: 1 1/2 or 1 1/4 pound plates....
VERY IMPORTANT: Large hardware washers which fit the bar.
Usually these washers weigh about 8 ounces per six (weight
them to make sure). You should have about 18-24 which cost
about 60-75 cents a piece. To get the eight ounce load place
three on each side. Strap on wrist weights that can weight in
one pound jumps up to 5 pounds will also work when strapped
around the bar inside by the collars.

You reason with yourself...If the muscle I'm working is this size
and it can handle this amount of weigh....when it can contract
with 50-100 pounds more-it will be so much more massive.

1. You do the exercise you chose everyday...adding 8 ounces....
via the proper amount of washers on each side of the bar.
And evenually translate that into weight plates as you
plateau up in poundages.

2. The weight will never feel heavy because your
nervous system will not detect such a minute change in
resistence when using large muscle masses to lift with.

3. This exercise is 'never' included in your training
routine. It's best done in the morning to get it out of the
way....and never as part of the regular workout.

4. You may miss doing this single set if necessary once
every 7-10 day. You can miss regular workouts for whatever
the reason...but must do this one set always adding 8 ounces.
Even if you do miss your regular workouts-it won't bother
you. Why ? That one set move isn't missed...and you're still
making progress even though our regular worked was missed
for some reason.

5. No matter how you train...one thing will stand out a specific
change of power and size is taking place and you're moving
forward...and therefore will always be satisfied with yourself.
At some point in the regular general workout...you'll notice a
change in perfomance because of what that one set is making
happen in the structures involved.

6. This method should only be applied to one movement...even
though logic may lead you to think how about if I did a couple
of bodyparts like that. Also doing one set in the morning...and
having the brilliant ideal of doing another set (with 8 more
ounces at night can only interfere with general progress.
Never complicate or upset the simple process.

7. If evenually 8 reps becomes a bit difficult all of a sudden...the
reason is you have lost control of the weight due to
performance be done improperly, or excessive applied body
momentum which has robbed the muscle and robbed it of
direct stress factors, Additionally ego factors may enter into
the system causing careless performance when you feel too
good one day...and maybe not in the mood the next day.
When this happens...cut back to the 'weight actual' that feels
light at 8 reps and reapproach the goal.

8. In three months you can double a muscle's force adding
some real density. In 6 months...use your imagination. In one
year...I won't bother to describe what will have happened at
all here. It's too bizarre.

9. Before you attempt to do the actual move at whatever time
it takes place...stretch your muscles a little bit...so you can
make them pliable.

Russian Weightlifters have experimented with systems like
this over the years...with great success. However...they
applied a great deal of body momentum to the process, and
that eventually leads to will power training...since force is lost.
But that is a whole other discussion point.

Should you decide to use this training application... never
discuss it with anyone. Discussion destroys necessary mental
tension...leaving the way open for the criticism of others who
are negative....and cause you self doubt which can amp down
muscle contraction potential.

The point being...let others discover the changes in your
development...rather than informing them to look for it. It's far
more satisfying.....and the backbone of a 'secret method'.
Otherwise, it wouldn't be a secret !


Also read our latest nutrition article Is Eating Fish Healthy?


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Pre-Exhaustion
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 involved, where as dumbbell
chest flys can be performed such that the triceps and
majority of the delts are removed.

As an example 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! Not necessarily the load applied
however that is also an important factor.

And remember for the steroid-free lifter, as intensity
increases volume should decrease.

Also read out new article on Finding Time To Exercise


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Checkout our latest articles:


Do Crunches Really Work?

The Perfect Fitness Plan To Be The Perfect You

Tips On Getting Motivated To Workout

What Are Healthy Fats?

Aerobic Exercise Intensity

Karvonen Target Heart Rate By Age.

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Vince Gironda Exercises

by Paul Becker

For more information on Vince Gironda go to WhoWasVinceGironda.com

Below are three videos of me showing how to do some of Vince Gironda's favorite exercises, including: The Gironda Lateral Raise, Gironda Dips and Reverse Grip Dips.

Vince Gironda Lateral Raise

Vince Gironda Dips

Vince Gironda Reverse Grip Dip

For more information on Vince Gironda go to WhoWasVinceGironda.com

Ten Tips To Help You Get Bigger Muscles

1. Set a goal as of today and work out exactly how you are
going to get there. For example, if you see yourself as 20
pounds heavier in six months, break down exactly how you
are going to get there. You see, you need to set goals and
keep to them. Your mind will then be constantly aware of
these goals and work towards them. If you don't know
where you want to go, then you will never get there! You
need to be specific and have a plan.

2. Change your routine as often as is needed to keep
progressing. By this, one doesn't mean changing what
works for you, but changing the order of your exercises,
reps, sets and ultimately moving away from those
exercises which are not giving you results.

3. You must train with progressive poundages in order to
make size and strength gains. Don't just keep switching
around your exercises never getting stronger on any of
them, make sure that you have beaten you personal
best poundage for the current rep range you are working
with before moving on to another exercise. Progressive
poundages combined with training variety will unlock
new growth for you!

4. Don't overtrain! Don't train too long or too often. Keep
it intense and try to "work the muscle", rather than "lift
the weights"! Get a pump and feel your muscles doing
the work.

5. Consume Whey protein within half an hour of finishing
your training. Have another shake before going to sleep
and one upon awakening. This ensures that you are
getting quality protein at the most crucial times in
your bodybuilding day!

6. Drink lots and lots of water. The majority of your body
is made up of water, drink at least 2 quarts a day. Do
this and you will get a lot bigger!

7. Don't take anything which produces estrogen; these
being foods such as Soya, Cannabis or alcohol.

8. Sleep at least 8 hours a night! Growth takes place
when you are asleep. No sleep, no growth!

9. Take Creatine Monohydrate. It will help volumize the
muscle cells.

10. Don't give up. This cannot be emphasised enough.
As long as you are motivated in the first place and
persistent, you will get the bigger muscles that you want.


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Are Grains Really Good For You?

Why are people getting fatter and sicker, even when they are
"eating healthy"?

The answer is they are not eating healthy, they only think
they are, and it's not their fault, they have been given
false information on food.

Like every other species on earth there are correct foods
for people, and if you ate those foods you would be
healthier and fitter. And conversely if you are eating the
wrong foods your health and fitness would suffer.

Read the full article at Are Grains Healthy? The Truth About Grains for Health and Fitness

Is Milk Healthy?

The Truth about Milk and Fitness

I get e-mails all the time from people saying they are eating a
healthy diet, and then when I ask them to list out what they
eat in a day it is not healthy at all.

But, I have to say it's not their fault, as we have all been
and still are being fed a pack of lies about food.

This is the first in a series of articles, exposing the truth.

Got Propaganda?

We have all heard "milk does a body good", "milk is the perfect
health Food", "milk builds strong bones", "milk will help weight
loss", etc.

These just like "Got Milk?" are nothing more then advertising
slogans trying to get you to buy a product.

Read the full article here Is Milk Healthy? The Truth about Milk and Fitness


Also checkout The Muscle Experiment: Bodyweight Training For Mass


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This weight training routine will give you a total body workout.
This routine can be done on Tuesday & Thursday. Do cardio and
abs on Monday, Wednesday & Friday. Or you can do the weight
routine on Monday Wednesday & Friday and do Cardio & abs on
Tuesday & Thursday.

The Best Total Body Workout Schedule For Beginners


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New site I'm working on Encyclopedia of Bodybuilding

Vince Gironda's Favorite Exercises Dips and Chins
by Paul Becker

Vince Gironda was one of the greatest bodybuilding gurus ever.
He was decades ahead of his time and people today and still
using his methods. Why? Because if followed correctly they
produced the fastest muscle building results in the shortest
period of time.

Wide Pec Dips

Vince felt that the bench press was a poor chest exercise and
his students were insturced on how to do dips to create a
wide pec flare that gave them a classic look.

You must use 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.

Cross your feet and make certain they are slightly in front of
your face, not back. Dip down as far as possible and return as
high as you can. Never change this position as it isolates the
pectoral muscles and limits the involvement of the triceps.
Performing the movement with the elbows in will emphasize
more triceps than pecs.

Very few bodybuilders perform this movement as described.
It is perhaps one of the best movements for building and
shaping the pecs there is. But, it must be performed correctly
in order to obtain the results it is capable of providing. Do
not rush the movement, which seems to be a natural tendency.
Take your time and get a full stretch at the bottom and contact
the pecs forcefully at the top of the movement. Do not begin
the movement with the triceps, concentrate on the pecs and
allow them to begin the upward motion.

Gironda Sternum Chins

Many have dubbed this the single best lat exercise ever invented.

Implementation: This involves leaning back throughout the entire
movement. In this variation, the lower portion of the chest should
touch the bar.

Begin by grasping the pull-up bar with an underhand grip,
approximately shoulder width apart. Now hang with your arms
fully extended. As you pull yourself to the bar, have your head
lean back as far away from the bar as possible and arch your
spine throughout the movement. At the upper end of the
movement, your hips and legs will be at about a 45-degree
angle to the floor. You should keep pulling until your
collarbone passes the bar and your lower chest or sternum
area touches it. By the time you've completed the concentric
portion of the movement, your head will be parallel to the floor.

This is the king of back exercises. It not only works the lats,
but the entire back, let's look at why:

1. The beginning of the movement is more like a classical chin.

2. The midrange resembles a pullover motion.

3. The end position duplicates the finishing motion of a rowing movement.

You can now see how this is like three back exercises in one.

Note: For more information on The Training and Diet Secrets of
Vince Gironda The Iron Guru go to Vince Gironda


Also see our new article on Circuit Training Exercises

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Archive of Drug Free Bodybuilding Tips

Fat Loss Support
Weight Loss Motivation
Healthy Cooking For Weight Loss
Workout Information
Transverse Abdominus Exercise
High Intensity Cardio Exercises
Why Cardio Fitness?
Max Rep Training
Ray Mentzer Workout How To Increase Muscle Density
Vince Gironda Workouts
Body Part Specialization - Lagging Muscle Group Training
6 Days A Week Workout Routine
Arnold Schwarzenegger's Secret Training Methods
Common Muscle Building Mistakes
Chest Not Growing? Best Chest Workout Tips
Stretching For Bodybuilders and Other Athletes
How To Make Muscle Gains
Training To Failure
Squatting Exercise Information
Seated Press Workout
Big Beyond Belief Workout Program
Bodybuilding Mistakes - Common Workout Mistakes
Fast Muscle Growth Training Frequency
Progressive Overload Training
Squats: Go Deep!
Hardgainer Tips To Building Mass
Milk and Bodybuilding
Healthy French Toast Recipe
The Benefits of Benchmarking Workouts
Bodybuilding Principles
Core Abdominal Training
Bodybuilding and Eggs
Barbell Squat Workout
Max-OT Workout Maximum Overload Training
Beyond Failure Training
How To Get Abs In 8 weeks
Stage Repetitions, J Reps and Zone Training
Weight Lifting Fractional Plates
Does High Intensity Training Really Work?
No Squat Leg Workout
Bodybuilding Basics
Bodybuilding Rep Range
Bodybuilding Rest Between Sets
Carbohydrates and Bodybuilding
Best Chest Exercises For Bodybuilding
Best Shoulder Exercises For Bodybuilding
Best Back Exercises For Bodybuilding
How To Get Bigger Biceps and Forearms Exercises
Weight Lifting Myths And Facts