Great Abdominal Exercise
by Terrence Wilke

Just thought you might want to consider an easier way I found to build
abs. I am 55 years old, and have better abs than most in their 20's.
I am an ex-marine, and when in the service over 30 years ago, I was
surprised at how many large-bellied older marines could do lots of
sit-ups, but - well it was obvious those sit-ups weren't doing them
much good. We were often required to aim to complete 80 bent-knee
sit-ups in two minutes. I always met that requirement, but my abs
never were noticeable at all either. Fast forward to 2010.

Here is what has worked wonders for me: Great Abdominal Exercise

Quick Morning Workouts
by Tom Mack

Having to deal with all the activities of the day and still find time
to fit in a killer workout is a constant challenge. Keep in mind that
it does take discipline to work out early in the morning, but if you
stick with you get used to it.

Monday:
Chest,
bench press - 3 sets, 8-12 reps (bar to upper chest near the neck
line is for bodybuilding, bar lower in the chest is for power lifting)
incline press - 3 sets, 8-12 reps
dips - 3 sets, 10 reps (wide grip)

Shoulders,
military press - 3 sets, 8-12 reps
front dumbbell raise - 2 sets, 8-12 reps
lateral dumbbell raise - 2 sets, 8-12 reps
upright rows - 1 set, to failure

Triceps,
french press - 3 sets, 8-12 reps
tricep pushdown - 3 sets, 8-12 reps
dips - 1 set to failure ( close grip, emphasize the triceps)
In between sets work your abs


Tuesday:
Legs,
front squats - 2 sets, 8-12 reps
squats - 3 sets, 8-12 reps
deadlift - 3 sets, 8-12 reps (ankles line up with smooth part
of the bar)
leg extension - 3 sets, 8-12 reps
leg curls - 3 sets, 8-12 reps (super set with leg extension)
calves - 3 sets, 8-12 reps
in between sets work your abs

Wednesday:
Back,
pull ups - 5 sets, 10 reps
barbell rows - 3 sets, 8-12 reps
pull downs 1 set, to failure

Biceps,
seated dumbbell curls - 3 sets, 8-12 reps
straight barbell curls - 3 sets, 8-12 reps
working abs in between sets


Thursday:
OFF

Friday:
Power routine:

power cleans - 6sets, 4-6 reps
jump shrug - 3 sets, 10 reps
box jump - 2-3 sets, 10-20 reps
work abs in between sets

This routine can be completed in an hour. I increase the weight after I
can perform 10-12 reps. On days where I feel strong, I won't count the
reps but go to failure.

Good Luck

Also read The Truth About Getting Six Pack Abs

And for more artilce go to Fitness, Health and Weight Loss Newsletter eZine

Hypertrophy Specific Training Review, Bryan Haycock HST

by Jim Ryan

Hypertrophy Specific Training, or HST as we will be referring to it,
was developed by Bryan Haycock and is intended to induce the fastest
muscle growth in the shortest period of time without losing muscle
efficiency and without the use of anabolic steroids.

As we are aware there is a tremendous amount of science involved in
bodybuilding, and this is certainly the case with HST. The concept
was developed following some significant research into muscle
hypertrophy and then converted into a strength training program, and
follows some basic principles.

Read the full article at Hypertrophy Specific Training Review, Bryan Haycock HST

My newest websites:

Fitness Mail Health and Fitness Newsletter

How To Gain Muscle Mass and Weight

Shoulder Dumbbell Workout
by Mike DeAngelo

I learned this delt training tip from the great Mike
Francois and who could argue with his delt
development? It involves monopolizing 4 pairs of
dumbells so you might want to try this at a time your
gym is relatively uncrowded. As delts are my favorite
bodypart to train I took to this routine like a
bulldog to a meat truck:
Lay 4 pairs of dumbells {each bell on either side of
you} as you are sitting on a seated, backed* bench.
Use 10-pound increments from lightest to heaviest. I
personally use {after a 2 set warm-up with 20's for 20
reps} 50's, 60's, 70's, 80's.
Press overhead while seated: 50's for 8 reps.
60's for 8 reps.
70's for 8 reps.
80's for 8 reps.
That's one set. Rest 3 minutes. Then press overhead:
80's for 6 reps.
70's for 6 reps.
60's for 6 reps.
50's for 6 reps.
The second set. Rest another 3 minutes. There is no
rest between poundages. The only rest is just long
enough for you to drop the previous dumbells and grab
the next poundage. After this 3 minute's rest:
50's for 4 reps.
60's for 4 reps.
70's for 4 reps.
80's for 4 reps.
The low rep range from 6 to 8 means nothing since you
are doing basically "giant sets". That's it. After a
heavy-breathing break you can do your lateral raises,
bent-over laterals, upright rows, whatever, etc...This
is sure to pack on size. My delts grew like a
feces-fertilized flower in 5 weeks doing only this
routine, no laterals, uprights, bent-overs, etc.
*Another little secret I learned from Mike is if you
have no back problems do your seated overhead press on
a bench with NO BACK. This forces your side delts to
work on the press whereas with a backed bench your
front delt heads would be predominant, as in the
military barbell press. But go easy on the poundage if
you try this. Adios, amigos...

Also see our latest article Are You Not Eating Enough For Weight Loss?

For more articles go to Fitness, Health and Weight Loss Newsletter eZine

Foods You Should Avoid

By Nick Philson

Did you know there are evil foods that you should try to eliminate
from your diet completely? These foods are so bad for you, they
can cause you to get fat, give you diabetes, increase your risk of
heart attack, high cholesterol, high blood pressure, and stroke,
and may eventually lead to early death!

Read the full article at Foods You Should Avoid

Here's some new websites I've been working on:

Bodybuilding Store

Feminine Muscle Female Bodybuilding Blog

Fitness Software Reviews Trainer Software

Have A Great Leg Workout

To get the best results from your leg workout, train legs on their
own day of the week. When training your legs, you're basically
working half your body in one session.

Training your leg muscles doesn't only work your lower half; it
actually works your entire body, increases your heartbeat and gets
your blood flowing to help burn fat and work your cardiovascular
system. If you're working out hard enough, you won't have any
energy left to train any other body parts anyway.

The squat is the mother of all leg exercises. If you were to do
only one leg exercise, it should be the squat, since it works
your entire body. The regular squat is a great exercise in order
to build your legs and your overall fitness level.

Thigh Exercises
Squats or Leg Press - 4 sets x 12,10,8,6 reps
Leg Extension - 3 sets x 10,8,6 reps

Hamstring Exercises
Lying Leg Curls - 3 sets x 12,10,8 reps
Stiff Leg Deadlifts - 3 sets x 12,10,8 reps

Calf Exercises
Standing Calf Raise - 3 sets x 12,12,12 reps
Seated Calf Raise - 3 sets x 12,12,12 reps

Also read about Health and Fitness Myths Debunked.


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Water and Muscle Growth

by Dwayne Hines

Do you support your anaerobic training with water? Or do you view water
as something more akin to running and aerobic training refreshment? If
so, you are making a mistake that is holding your training back. Water
is the key element to insure training success – even for resistance
training styles such as weight lifting. In fact failure to adequately
support your training with water can lead to an injury.

Read the full article at Water and Muscle Growth


Also see my FaceBook Page at Paul Becker of TrulyHuge.com

Arnold Schwarzenegger Workout

Mon, Wed, Fri

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout

Arnold Schwarzenegger's New Updated Pumping Iron DVD

Own this classic bodybuilding movie on DVD!
This movie is a must have for any bodybuilding fan!
We only have limited number of videos available.

Go to Pumping Iron DVD


Also checkout our latest tips on Cooking for Fitness.

Living The Fitness Lifestyle

The only way to be successful is to eat sensibly and make positive
lifestyle changes, such as:

1. Eat 5 or 6 small, low fat meals throughout the day for improved
metabolism and digestion. These small and frequent meals will also
keep your energy levels running high.

2. Eat 5 to 9 servings of fresh fruits and vegetables daily.

3. Increase your fiber intake to 20-30 grams a day.

4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.

5. Chew your food slowly and drink water before meals.

6. Drink 8-12 glasses of purified or distilled water everyday.

7. Eat your meals in a relaxed and quite environment. Never eat
standing up.

8. Exercise 3-4 times a week for at least 30 minutes. Even minimal
amounts of exercise will help keep you feeling great while burning
additional calories. Walking, bicycling and swimming are the best.

9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.

10. Don’t take yourself too seriously. Keep a good attitude and a
sense of humor every day!

Here's a great workout for when you can't get to the gym or just want a change of pace Complete Dumbbell Workout Program.

Also wanted to let you know we do bodybuilding supplements international shipping to UK, Europe, Canada, Australia, Japan, etc

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Some great articles on natural bodybuilding:

What is Natural Bodybuilding?

Natural Bodybuilding vs Steroids

12 Week Fitness Program Review

Interview With Fitness Guru Charles Prosper Creator of The 12-Week Fit Fast System

P.B. Can you give us some background about yourself?

C.P. Basically, I am your everyday guy, well-educated, working man, who at age 57 discovered something. I wasn't the guy that I was physically only 10 years ago. At 5'9' tall, I was weighing about 195 lbs. That's about 35 lbs. over my ideal weight. When I walked, my thighs were so chubby that they actually rubbed together. I was sometimes afraid to run too fast less I might cause a friction fire between my pants legs.

P.B. What got you started in fitness?

C.P. What got me started into fitness is what I like to call the "day of the van". This is what happened. My daughter, Luzemily who was about 7 years old at the time, said to me. "Daddy, I'll race you to the van." Optimistically, I said, okay, but not knowing that my mind and my body had too different agendas. She said, "Go!" And we took out racing to the parked van only about 20 feet in front of us. Before I got half way, I was huffing and puffing like the big bad wolf, totally out of breath. I said to myself, "Oh, no. Something's wrong with this picture. There is no way that I will let myself deteriorate for the sake of my daughter. For her, I must take care of myself to be around for her as long as possible and as healthy as possible. Thus, I immersed myself in a project to learn the best of anything and everything to do with health, physical fitness and longevity. I came across a book by famed bodybuilder Lee Labrada, "The Lean Body Promise" which totally opened my eyes and changed my life.

Read the rest at Interview with Fitness Guru Charles Prosper

I added 4 new articles to my site today

High Repetition Weight Training, 25 Reps, 50 Reps, 100 Reps Workout

Healthy Recipes for Fitness

Training Partners

Testosterone and Hair Loss

Monster Arms Workout

Do not exceed more than 6 sets on the biceps and triceps and keep the
reps within the range of 6 to 10, increasing the weight each workout
for maximum results. Strict form is essential, no jerking or swinging
movements, concentrate on the arm muscles.

Biceps Exercises

Exercise 1 - 21`s

This exercise will give an incredible bicep pump. Start with a lightly
loaded barbell arms fully extended downwards. Raise the barbell to waist
height slowly and hold for 1 second, then lower to the starting point.
Repeat this seven times, on the final rep hold the barbell at waist
height then raise the barbell to just below the chin hold for 1 second
then lower to waist height repeat this 7 times. On the final rep lower
the barbell all the way down to arms fully extended then raise the
barbell all the way to just under the chin and repeat for 7 reps.

Exercise 2 - Hammer Curls

Lay on a 30 degree inclined bench, use a pair of moderately weighted
dumbbells heavy enough so as you can just manage 10 reps with full
effort. Extend your arms fully down and rotate the dumbells so that
your knuckles are facing forward. Slowly raise and rotate the
dumbells, as you get to the mid position rotate the dumbells so
that your palms are facing upward. Raise the dumbells fully and
hold for a second then lower to the starting position and repeat
10 times for 3 sets.

Tricep Exercises

Exercise 1 - Close Grip Bench

Lay flat on a bench and use a narrow grip (12 inches apart) on a
moderately weighted barbell. Lift the barbell off the stands to full
arm extension slowly lower the barbell to your chest then press
the barbell to full arm extension tensing the triceps as you do so.
Repeat this for 8 to 10 reps and for 3 sets.

Exercise 2 - EZ Triceps Extensions

Lay on a flat bench and grasp a moderately weighted EZ bar. Use a
narrow grip and push the bar to full extension above your chest.
Keeping your elbows stationery lower the bar until it touches the
brow of your head. Then keeping your elbows as close together as
possible press the bar back to the starting position and repeat
8 to 10 times for 3 sets increasing the weight each time.

After your workout have one of these Great Tasting High Protein Shake Recipes



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Phil Collen Workout

We resently had the great honor of getting to interview Phil Collen, the brilliant guitarist from the muliti-platinum Rock Band Def Leppard.

Phil has been sober for 23 years, a vegetarian for 27 and a vegan currently. Additionally, he has become quite a fitness buff over the last 15 or so years. He started out with a black belt in Kempo Karate which kicked off his love of Martial Arts...and now trains with Jean Carrillo, the Muay Thai kickboxing champion. Phil brings Jean on the road with him and is able to maintain his regimen during the Def Leppard tours.

Currently, his workouts consist of extreme cardio, boxing, Muay Thai kickboxing, weightlifting and biking. Before a tour he works out 3 times a day 7 days a week. Right now, he's just maintaining - so it's once a day.

No steroids or Chemical enhancements are involved - he eats a super clean vegan diet. Phil truly feels he has hit upon the fountain of youth and is in the best shape of his life and its just getting better every day. Thats even more incredible when you throw in the fact that the guy is 52 and has lived a temptation-filled Rockin' life on the road for the past 30+ yrs.

Read the interview at Phil Collen Workout

Get a Super Duper Workout with These Supersets

Some days, that coffee just doesn’t kick in.

Instead of getting that stirring vigor you’re usually jolted with
every afternoon, you instead find yourself bogged down with a
nagging case of the blahs.

You’re on your way to the gym and only three words enter your
mind: Same old thing. You’re travelling the same roads to go to
the same gym at the same old time to do the same old workout.

The rain pelting off your windshield isn’t helping any matters.

Quite simply, you feel like a dead fish.

Well, the best remedy for such a dreadful feeling may be at the
end of your destination. Once you get inside the gym, and conduct
your pre-workout warm-up, jump right in with some riveting super
sets that are sure to get the blood pumping and the veins
jumping. For example:

Chest: Try this one. Set two flat benches up just a few feet
apart from one another. Do a set of 12-15 dumbbell flyes on one
of the benches. When done, immediately place your feet up on one
bench, your hands on the other, and crank out a set of 30-40
push-ups, using your own body for resistance. Try this
superset three times for a super pump.

Biceps: Find a cable machine with lower hookups that are parallel
to one another. Attach D-handles to them. Then, grab a curl bar
and rip out a set of 12-15 reps at a moderate poundage, making
surethat you do slow, strict reps with forced negatives. When
you’re finished with this set, immediately jump over to the cable
apparatus and whip out a set of alternating cable curls. Do 16
reps on each arm and after this superset, you’ll feel your
dormant arms spring out of their coffins.

Triceps: Lie down on a flat bench with a curl bar and grind
through a set of 12-14 triceps extensions. After the final
negative of your final rep, jump over to the cable machine where
you should have already connected a bar to the top hookup. With
your palms facing up, crank out a set of reverse extensions,
14-16 reps for an intense jolt.

Also see:

military supplements shipping to APO and FPO

How To Transform Your Body In 12 Weeks


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Hip Reducing Tips

Squats are a great hip reducing exercise, and when done correctly they
can greatly enhance your look. It is critical that you perform squats
correctly or else injury could result.

Read the full article at Hip Reducing Exercise

German Volume Training
(10 sets of 10 reps)

If you are at a plateau in your training or would just like to try
something different, you should give the "German Volume Training"
method a try. This is a great program for packing on muscle mass
quickly. Gains of ten lbs or more in six weeks are not uncommon!

The "German Volume Training" method is easy to follow. The goal is
to do ten sets of ten reps with the same w eight for each exercise.
You need to start off with a light w eight, approximately 50-60% of
your 1 rep max w eight. For example, if you can squat 300 lbs for
1 rep, then you would use between 150 and 180 lbs for working out
with this exercise.

For this workout you do only 1 compound exercise for each body part.
Some good exercises include:

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs,
etc. you can do 3 sets of 10-15 reps. (i.e. 3 sets of bicep curls,
3 sets of tricep push downs, 3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give
your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel
easy, but as you progress through the workout the sets will get
harder as you fatigue. When you can complete all 10 sets of 10
reps with good form increase the w eight by 5%.

Give this program a try for 6 weeks and I am sure that you will
be pleased with the results.


Eating For Health And Fitness


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Motivation
By Zach Bashore

Being motivated is very important in fitness, only the truly
motivated will reach their goals. How do you keep from eating
junk food? How do you keep training day after day while only
seeing little to no improvement with your body? If you are
serious about achieving your fitness goals, being motivated
is the only way of obtaining them.

You've all heard the story about the mom lifting up a car to
rescue her baby as it is trapped underneath. Why do you think
she was able to lift up the car when on a normal day she
wouldn`t have been able to lift up a tire? It is the same
way when you are at a job or getting ready for a big test at
school. You have a motive of doing something and will
achieve what you want at all cost.

So how do you improve your motivation? Well first, set a goal.
This will give you an outside source to look at and as you
review it everyday, you will become more and more motivated
as you come closer to achieving it. Having to look in the
mirror everyday is enough motivation for me and seeing a big
f at roll hanging out of my shirt would make me feel ashamed.
You also need to give yourself treats like buying a new
supplement or having a small cheat meal when the weekend
comes around. I always know that after I get done training
that I get some simple carbs which keeps me motivated to
finish the workout.

You have to love the feeling when people compliment your
body. It is a feeling of satisfaction and makes you want
to keep going. On the flip side, you also hear the
complainers and people with sorry excuses to why they
are f at and out of shape. These people put everyone else
down because of their jealousy. So you must decide, which
one of these people do you want to be. The one receiving
the compliments or the ones doing the complaining. It's
your choice.

Editors note: If you've ever felt there was something holding
you back in life, ruining your plans and stopping you from
being who you want to be, you were right.

The fact is, there is a single source of all your problems,
stress, unhappiness and self-doubt. It’s called the reactive
mind - the hidden part of your mind that stores all painful
experiences and then uses them against you.

Dianetics gets rid of the reactive mind. It’s the only thing
that does. Get and Read Dianetics by L. Ron Hubbard.

Developing Muscle Strength and Muscle Mass

Bodybuilding DVD - Bodybuilding Training Video

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