8 Stupid Myths about Squatting
This is an article I came across by Charles Poliquin about squats. Give it a read and forget the nonsense you have read about the dangers of squatting.
Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. Among his most notable clients are these athletes
Showing posts with label muscle building exercises. Show all posts
Showing posts with label muscle building exercises. Show all posts
Saturday, June 12, 2010
Saturday, June 5, 2010
Building Muscle Workouts Olympic Style
How to Build Muscle- Olympic Style
While watching the summer Olympics the last few days you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters. These guys certainly know how to build muscle more effectively than most average gym rats.
For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.
So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.
1.Instead of triceps pushdowns do parallel bar dips.
Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
2.Instead of barbell curls do close grip chin ups. Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.
3.Instead of bench presses do chain or strap suspended pushups. While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.
4.Instead of flyes with dumbbells do them with your bodyweight. These were a favorite chest builder of the first Mr. Olympia, Larry Scott. He preferred doing them with gymnastics rings but you can also do them on the TRX Straps. Either option is great and will pack size on your chest.
5.Instead of leg presses, leg extensions or leg curls do double and single leg squats. When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
6.Instead of crunches and sit ups do all of the exercises listed above. Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up. Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.
If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above.But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.
Now you know how to build muscle, Olympic style. Stick with these time tested exercises and all of the others listed in Muscle Gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.
For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.
So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.
1.Instead of triceps pushdowns do parallel bar dips.
Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
3.Instead of bench presses do chain or strap suspended pushups. While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.
4.Instead of flyes with dumbbells do them with your bodyweight. These were a favorite chest builder of the first Mr. Olympia, Larry Scott. He preferred doing them with gymnastics rings but you can also do them on the TRX Straps. Either option is great and will pack size on your chest.
5.Instead of leg presses, leg extensions or leg curls do double and single leg squats. When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
6.Instead of crunches and sit ups do all of the exercises listed above. Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up. Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.
If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above.But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.
Wednesday, May 12, 2010
Build Muscle And Strength Fast A Power Combo
Morning,
I have a real kick your butt video for you today from Jim Smith of Accelerated Muscular Development (AMD). What we have for you is a Power Combo that will pack on muscle fast. It is a 2 exercise combo guaranteed to kick butt and pack on muscle.
Pull-Ups and Ab rollouts. Ab rollouts? A very good and tough ab and core strength exercise. Pull-ups I hope you know that pullups are one of the best upper body strength and muscle building exercises you should be doing.
Give this combo a try. Don't get thrown by Jim's use of chains if you aren't strong enough to add weight to your pull-ups yet. Work on building up to adding weight for your pull-ups. Remember gradual progression is the key to building muscle and strength.
Now get to work! Talk to you soon.
Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.
I have a real kick your butt video for you today from Jim Smith of Accelerated Muscular Development (AMD). What we have for you is a Power Combo that will pack on muscle fast. It is a 2 exercise combo guaranteed to kick butt and pack on muscle.
Pull-Ups and Ab rollouts. Ab rollouts? A very good and tough ab and core strength exercise. Pull-ups I hope you know that pullups are one of the best upper body strength and muscle building exercises you should be doing.
Give this combo a try. Don't get thrown by Jim's use of chains if you aren't strong enough to add weight to your pull-ups yet. Work on building up to adding weight for your pull-ups. Remember gradual progression is the key to building muscle and strength.
Now get to work! Talk to you soon.
Friday, April 9, 2010
Building Muscle Workouts: What Are Realistic Muscle Gains
I have been telling you about Vince Del Monte's new program Maximize Your Muscle and a number of you have made a very smart move by taking advantage of the $1 trial. Some other's have been on the fence and I'm sorry to say missed the $1 trial. But Vince is now offering a $10 trial (plus shipping and handling). Still a great deal so go check it out.
Okay so let's move on. What are realistic expectations of how much muscle anyone can expect to gain?
I am about to give you the “muscle geek” answer because you have been lied to by the bodybuilding supplements mafia, magazines and fitness industry as to what is actually possible…
They are making it impossible to build a body that gets better treatment by society.
Understanding the truth about muscle is your first step before dealing with your struggle of looking and feeling average and not living in a body you deserve.
Is it 5 lbs of muscle a month? 10 lbs a month? 20 lbs a month?
Why am I asking you this question? Well I just finished a debate with this guy from my gym on “How much muscle can you really build?”
He didn’t believe that I gained 41 pounds of lean muscle in six months and accused me of taking drugs. In his words, “Whatever dude… there is no way you gained 41 pounds of muscle in six months unless you’re taking something…”
I don`t blame the dude for being skeptical. I would be too.
Reliable bodybuilding and nutrition information isn’t that easy to find. Too often, eager for the quick gain, the inexperienced bodybuilder gets caught in the trap of exaggerated claims from the magazines and supplement companies, but I hope that over the next few days you’ll begin to trust me and see that I have your best interests in mind.
Next time this subject comes up with your friends, you will be able to help them set a realistic goal.
Click PLAY To Learn How Much Muscle YOU Can Really Build
Does that make sense? I trust that lesson cleared up that subject once and for all. If for some reason, you can’t watch the video, I teach the lesson below for more clarity:
How Much Muscle Can YOU Really Build?
Most gym rats expect to build LOTS of muscle really fast.
This is a myth. You can NOT build muscle really FAST. The majority of readers, customers and clients I work with have completely unrealistic expectations when it comes to quick muscle building.
I can’t put an exact number on how much you can gain but most people believe that they can build 20 pounds of muscle in three months…
…it’s amazing how many frustrated customers I get emailing me after their first month of training complaining that they only gained 5 or 10 pounds. I’m thinking to myself, “That’s fantastic, what are you complaining about?!”
There is no doubt you can gain 20 pounds of WEIGHT in 3 months, or even one month, but we are not talking about *weight* – we are talking about *DRY MUSCLE.*
Pure muscle tissue. Not water weight. Not glycogen weight.
Pure muscle weight!
There is not a chance in heaven that you will gain 5 or even 10 pounds of dry muscle in one month or even 3 months – not even close. I hate to be the messenger of this bad news but unless you are using growth enhancing drugs…
… it’s IMPOSSIBLE.
Many of you might be upset or discouraged about the TRUTH of how much you can actually build, but this knowledge will help you to eat and train with a more realistic perspective.
So how much muscle can your body actually manufacture?
Under the BEST possible circumstances (training, diet, supplementation, recovery) the average male body can create between *0.25 and 0.50* pounds of dry muscle tissue per week.
That’s the natural amount that your body chemistry will allow. So you’re looking at 1-2 pounds of dry muscle each month. Not much?
Well consider what your body will look like 12 months from now with an extra 12-24 pounds of muscle?!?!
Starting to see the importance of consistency?
The Skinny Vinny Transformation Story
Let me put my “Skinny Vinny” transformation into perspective if you’re still skeptical like the dude at my gym. From the first year of high school to the last day of University I lived as a long distance runner. I ran from 50-80 miles a week, was never exposed to heavy weight training and was undernourished eating low quality calories.
Now watch the extreme I went to. I went from running 50-80 miles a week to running 0 miles a week. I went from never doing weights to high weight training three times a week. I went from eating around 2,000 low-quality calories to a 4,000 calorie, high-quality, mass plan.
Going from a scrawny long distance runner to hard core bodybuilder is pretty extreme, and it’s going to produce some extreme results, which is exactly what I experienced. I trust that puts any skepticism in a new light. Also, I did not gain 41 pounds of DRY MUSCLE in six months.
The 41 pounds also factored in the increased muscle which was accompanied by increased glycogen and water storage in the muscles. More muscle equals more glycogen.
Most people can maintain up to 40 grams of glycogen per 100g of muscle tissue. So if you’re gaining 10 pounds of new muscle you’ll consequently increase glycogen storage by around four pounds.
So if you gain 10 pounds of muscle, your scale gain will actually be closer to 14 pounds (if you didn’t gain any fat).
And rarely will someone not gain any fat if they are gaining more than three pounds per month.
So, when you set your goals, clarify in your mind that if “20 pounds of muscle” is your *weight gain* goal or your *dry muscle* goal.
And then put realistic time frames on these goals based on the info I just shared.
If you simply focus on keeping your body fat between 10-13% fat while gaining around 5 pounds per month then it is safe to say you are gaining 1-2 pounds of dry muscle a month with 1-2 pounds of glycogen and water, and hopefully no more than a pound of fat.
Train hard and expect success,
Vince DelMonte, Maximize Your Muscle $10.00 trial ends on Monday.
I am going to add another point here. What a lot of people don't realize is the difference in your appearance even small amounts of muscle gain have. If you are replacing fat with muscle doing the correct exercises even a 3-5 pound gain in muscle can give you the appearance of adding 10 -15 pounds of muscle.
Think about your waist is smaller (adding muscle burns more fat) add even a very small amount of size to your delts and bang people will take notice trust me.
Jag252
Wednesday, April 7, 2010
Building Muscle Workouts 3 Tips To Maximize Your Muscle
by Vince Del Monte -- Maximize Your Muscle
This article is going to show you 3 more methods that are usually untapped by most when trying to gain new muscle...
* High Frequency Lifting *
The reason it works: If you could train a muscle group 50 times a year or 150 times a year, which would get you better results? 150 - assuming you are recovered before the next stimulus on the muscle.
How to make it work: train each body part with up to 3-4 workouts per week. But you must manipulate the weights, exercises and rep ranges. You will not lift heavy weights 3 days in the week all on the same muscle group or else the joints and nervous system would be overtaxed.
Methods you can experiment with: An example is training a body part 3 times in a week, while incorporating a heady day, medium day and a light day; using all different exercises, sets and reps. Here's an example using chest:
On Monday you do a power day of 4 sets of 6-8 reps, 2 minutes with bench press. On Wednesday you have a hypertrophy day of 3 sets of 8-10 reps, 90 seconds rest with Incline Dumbbell Press. On Friday you do an endurance day of 2 sets of 25, with 30 seconds rest, for Decline Chest Flys.
* Flexion Training *
The reason it works: hit each muscle group from three different angles each workout.
How to make it work: For your first exercise you hit the bulk of the muscle fibers with a mid-range mass-builder exercise, which would be a multi- joint/compound movement. Shoulder Presses, Bench Press, Squatting and Deadlifting are all perfect examples.
Your second exercise would target the muscle from a stretched position – a very vulnerable angle that forces a lot of untapped fiber recruitment. An incline bicep curl is a great example.
Your third exercise you select a peak- contraction exercise, which challenges the muscle to contract against resistance. This further helps activate every single muscle fiber without over fatiguing or over killing specific movements of a muscle (a very common mistake). A tricep kickback is a great example of a peak contraction exercise.
Methods you can experiment with: When you split up your body- parts, I see very little reason to incorporate more than 3 exercises per body part. Each body part should have a mid-range movement, a stretch movement and a contraction movement to maximize all the muscle fibers and prevent overtraining. A killer bicep workout would only include standing barbell curls, incline bicep curls and concentration curls.
Positions Of Flexion is the most sensible way to organize your exercise choices instead of the shotgun way of just picking a multitude of exercises for a body part without any specific reason.
* Unilateral Lifting *
The reason it works: it’s harder for the body to recruit the growth muscle fibers during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.
How to make it work: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.
Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg press, 1-leg stiff leg deadlift, 1-leg back extension.
Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.
Go to Maximize Your Muscle right now to take advantage of Vince's $1 offer to get his incredible Maximize Your Muscle Program (including the workouts, the manual, the audio CDs, and the killer DVDs showing you all of the techniques to take your muscle gains to the next level.
This $1 Trial is only available until Thursday April 8th! I promise that you'll love this!
Tuesday, April 6, 2010
Building Muscle Workouts Maximize Your Muscle Is Live
Maximize Your Muscle is LIVE!
But it won't be open long...
Very shortly Vince will SHUT DOWN the site for another 4-months, which is why he is totally hooking you with the most SHOCKING offer
Vince has ever made you... IF you qualify...
"Yes, You May Be Surprised That It's NOT Impossible To Win The War Against Your Genetics, And You Can Prove It To Yourself For $1 (plus s/h) With The First Edition of the New Maximize Your Muscle System—Specifically Designed to Exploit All TWELVE Unique Targets of Bodybuilding to Make Certain 2010 is Your Most Muscular Year EVER."
This is truly a gift for action-takers who want to blow beyond their genetic potential and take their body and life to a whole new level and make plateaus a thing from the past.
Suppose that's NOT you, please leave your kit on the shelf for someone else who is more serious and qualified.
Let me stress: please be sure to see if you even QUALIFY and meet Vince's 2 requirements to come on board because frankly, membership in the MYM monthly series is NOT for everyone.
Fact is, when Vince released MYM to 100,000 people in January, he had 957 people sign up, which PROVED this only appealed to VERY SERIOUS people prepared to make a continuous level of commitment.
The opportunity to MAXIMIZE YOUR MUSCLE is not for guys who sporadically workout or rejoin the gym off and on. This is not for you if show up late, slide out early, cheat your rep counts and hold anything back. Do Not Try Out The First Phase if you just can't get your shit together.
This may only be for the top 1% of my readers who are really serious. We're not trying to hit your genetic potential… we're crashing through your genetic limits and taking your gains to a whole new level!
Maximizing Your Muscle requires a continuous level of commitment. This is serious. We are serious. We are serious body builders dedicated to packing on intimidating size by exploiting all TWELVE unique targets of bodybuilding
YOU WON'T FIND ANYWHERE ELSE!
If you're looking for an advanced monthly muscle routines and exclusive coaching to grow beyond your genetic limits… keep looking… THERE IS NONE!
Until now!
You may think you've tried every program to build muscle, but until you target all twelve anabolic targets with Maximize Your Muscle, you're not even close to having a perfect physique.
For $1 to try it what could you possibly lose? Maximize Your Muscle <= $1 gets you started to your best body ever!
Monday, April 5, 2010
Building Muscle Workouts Your Chance To Maximum Muscle Building
I have been telling you about Vince Del Monte's new program Maximize your Muscle (you did download his FREE report I Hope). Well Vince is opening the doors to Maximize Your Muscle with a trial offer for $1. Take advantage of this opportunity to blow past your genetics and let Vince train you.
At last build muscle and burn fat to get that head turning body. Let me now turn it over to Vince and give you more info.
Here's My Promise to You When You Try Out The First Phase in the Maximize Your Muscle Monthly Series...
Never Again Will You:
Just lift weights and hope good things happen. No longer will you just work a little harder and hope your muscles grow.
Believe that declining or slowed progress is normal. No longer will you experience disappointing weight training results forcing you to conclude you are the owner of bad genes.
Settle into a complacent maintenance mode. Face it, most guys know their workouts are not reinforcing muscle growth but they continue with random workouts out of fear they will lose size if they try something different.
Follow a training program without even considering why it should work. It's no wonder so many are dissatisfied with their results and just whine and complain and make excuses.
Rely on programs that have the plateau built right into the program! No longer will show up to the gym and crank out training sessions blindly in hopes of good results.
Let me share the details:
Each month's issue of Maximize Your Muscle is a 20-page hardcopy newsletter that will include a brand new advanced muscle routine that will put you on a collision course for getting muscular faster than ever. Here's what you get in each 20-page hardcopy newsletter:
1. Advanced Muscle and Secrets and Science. Each month we'll target 1 of the 12 anabolic targets that have the greatest impact for muscle growth. Most guys are lucky if they are hitting 2 or 3 of them.
2. One-of-a-Kind Advanced Muscle Routine. This months' featured workout is called, 100 Rep Muscle which I have never mentioned or revealed until now.
3. The Achiever Mind-Set: Not only are you going to learn how to blow past your genetic potential in the gym but also out of the gym so you can fulfill your potential in all areas of life - in your schooling and/or profession, your relationships, your fiances and lifestyle. You'll see how I've achieved some massive goals by the age of 30.
4. The Supplemental Edge: Discover what supplements are necessary to prime your body for maximum growth before you even step food in the gym. This is beyond my basic protein, creatine, multi, and EFA recommendations.
5. Muscle Meals In Minutes. Each issue will include a brand new dietary ritual, anabolic muscle meal and advanced strategies to prime your body to become a muscle building and fat burning machine.
6. Vinny's Inner-Views: This newsletter goes beyond just the physical. I'm going to take you beyond your overall potential in life.
How?
By pulling back the curtain to reveal my inner views which brought me success in all areas of my life: Family, Friends, Faith, Fitness, Fiances and Fun... (and with my fiance Flavia :) ) You won't find a bodybuilding or fitness author go this deep anywhere else in the world. I have a feeling this part of each issue will be your favorite section to read each month!
Each month you'll also get a 2-hour DVD! I will be sending you the lynchpin of the whole system to begin your advanced muscle training and man is it going to blow you up!
Rarely is there anything "new" but 100 Rep Muscle is truly revolutionary for so many reasons you'll read tomorrow.
Plus each month I've include the real difference-maker... it's interactive, that's all I'll say and you can read that tomorrow too.
Lastly I'm sending you something super cool and stylish to store your collection of monthly workouts in so that you can stay organized and motivated.
I'm also sending you a 2-Disc CD-Set called Blow Beyond Your Genetic Potential which reveals everything about the 12 anabolic
targets that make up this system.
You're probably wondering how much this investment is going to be! How much it's going to be to get a world class fitness champion and author as your own personal coach. I recommend you make a decision BEFORE you see the investment tomorrow. This can be your little test to see how serious you really are.
Tomorrow, when you see an email addressed, "I need your mailing address," make sure you close the door and read the entire page uninterrupted because I'm looking for the right people to work with and I have 2 requirements to even try out this program.
You might not even meet the requirements... Everything will be explained on the website tomorrow and I really hope you have the courage to try this out.
At last build muscle and burn fat to get that head turning body. Let me now turn it over to Vince and give you more info.
Here's My Promise to You When You Try Out The First Phase in the Maximize Your Muscle Monthly Series...
Never Again Will You:
Just lift weights and hope good things happen. No longer will you just work a little harder and hope your muscles grow.
Believe that declining or slowed progress is normal. No longer will you experience disappointing weight training results forcing you to conclude you are the owner of bad genes.
Settle into a complacent maintenance mode. Face it, most guys know their workouts are not reinforcing muscle growth but they continue with random workouts out of fear they will lose size if they try something different.
Follow a training program without even considering why it should work. It's no wonder so many are dissatisfied with their results and just whine and complain and make excuses.
Rely on programs that have the plateau built right into the program! No longer will show up to the gym and crank out training sessions blindly in hopes of good results.
Let me share the details:
Each month's issue of Maximize Your Muscle is a 20-page hardcopy newsletter that will include a brand new advanced muscle routine that will put you on a collision course for getting muscular faster than ever. Here's what you get in each 20-page hardcopy newsletter:
1. Advanced Muscle and Secrets and Science. Each month we'll target 1 of the 12 anabolic targets that have the greatest impact for muscle growth. Most guys are lucky if they are hitting 2 or 3 of them.
2. One-of-a-Kind Advanced Muscle Routine. This months' featured workout is called, 100 Rep Muscle which I have never mentioned or revealed until now.
3. The Achiever Mind-Set: Not only are you going to learn how to blow past your genetic potential in the gym but also out of the gym so you can fulfill your potential in all areas of life - in your schooling and/or profession, your relationships, your fiances and lifestyle. You'll see how I've achieved some massive goals by the age of 30.
4. The Supplemental Edge: Discover what supplements are necessary to prime your body for maximum growth before you even step food in the gym. This is beyond my basic protein, creatine, multi, and EFA recommendations.
5. Muscle Meals In Minutes. Each issue will include a brand new dietary ritual, anabolic muscle meal and advanced strategies to prime your body to become a muscle building and fat burning machine.
6. Vinny's Inner-Views: This newsletter goes beyond just the physical. I'm going to take you beyond your overall potential in life.
How?
By pulling back the curtain to reveal my inner views which brought me success in all areas of my life: Family, Friends, Faith, Fitness, Fiances and Fun... (and with my fiance Flavia :) ) You won't find a bodybuilding or fitness author go this deep anywhere else in the world. I have a feeling this part of each issue will be your favorite section to read each month!
Each month you'll also get a 2-hour DVD! I will be sending you the lynchpin of the whole system to begin your advanced muscle training and man is it going to blow you up!
Rarely is there anything "new" but 100 Rep Muscle is truly revolutionary for so many reasons you'll read tomorrow.
Plus each month I've include the real difference-maker... it's interactive, that's all I'll say and you can read that tomorrow too.
Lastly I'm sending you something super cool and stylish to store your collection of monthly workouts in so that you can stay organized and motivated.
I'm also sending you a 2-Disc CD-Set called Blow Beyond Your Genetic Potential which reveals everything about the 12 anabolic
targets that make up this system.
You're probably wondering how much this investment is going to be! How much it's going to be to get a world class fitness champion and author as your own personal coach. I recommend you make a decision BEFORE you see the investment tomorrow. This can be your little test to see how serious you really are.
Tomorrow, when you see an email addressed, "I need your mailing address," make sure you close the door and read the entire page uninterrupted because I'm looking for the right people to work with and I have 2 requirements to even try out this program.
You might not even meet the requirements... Everything will be explained on the website tomorrow and I really hope you have the courage to try this out.
To blowing beyond your genetic potential in 2010,
P.S. Remember, I only have 1000 kits made. I picked this number because I have a readership of 100,000 and I figure only my top 1% will go for this. I anticipate all 1000 units will fly off the shelves....FAST. Don't hesitate tomorrow but PLEASE make sure it's right for you before joining. Have a great day.
The $1 trial offer ends at Midnight on Thursday and becomes $10 so take advantage of this Now
Building Muscle Workouts 5 Solutions To Build Muscle
By Joel Marion and Vince Del Monte
In the last two articles we’ve laid out 6 of the biggest reasons you may not be experiencing the results you DESERVE from your muscle building efforts, including:
1. Lack of frequency
2. Not enough “room” for muscle to grow
3. Muscular imbalances
4. No “down time”
5. Nervous system inefficiency
6. One-dimensional training
And today comes the fun part. Today, we’re going to FIX all of the above problems by providing you with some dynamite solutions to set your muscle building results on fire.
Are you ready? I hope so - let’s jump right in.
Solution #1: High Frequency Training
As mentioned in the previous article, the more you can stimulate a muscle to grow, the more it will grow. Revolutionary, I know.
But as simple as that sounds, so many people are still stuck training a muscle group once a week, and so many others don’t have a clue on how to effectively up the frequency of their training…so today, we’re going to provide you with some real solutions.
That said, what exactly are the major components to effective high frequency training?
1. Utilize a full body or half body approach (ie. upper body vs. lower body split)
2. Vary the stimulus with each session
And essentially, that’s it.
Here are two examples, one with a full body approach and one with a half body approach:
* Full Body Approach *
Day 1 - Full Body (6 movements, 4 x 10)
Day 2 - Full Body (6 movements, 10 x 4)
Day 3 - Full Body (6 movements, 3 x 25)
Day 4 - OFF
Repeat
* Half Body Approach *
Day 1 - Upper Body (5 movements, 4 x 10)
Day 2 - Lower Body (4 movements, 4 x 10)
Day 3 - Upper Body (5 movements, 10 x 4)
Day 4 - Lower Body (4 movements, 4 x 10)
Day 5 - OFF
Day 6 - Upper Body (5 movements, 3 x 25)
Day 7 - Lower Body (4 movements, 3 x 25)
Day 8 - OFF
Repeat
With the above two approaches, you stimulate each muscle group via multiple set, rep, and volume ranges throughout the week, up to 5 times weekly. The results are PROFOUND when compared to once weekly training. Seriously, if you’ve never done this type of training, get ready to experience, see and feel the results after just one week.
Solution #2: Loaded Passive Stretching
In our previous article we talked about fascia tissue being a limiting factor for muscle growth due to its lack of elasticity and regulatory feedback. We also mentioned that this tissue CAN be stretched, although few people know how to nor take the time to do it.
And here’s the best part: it requires ZERO additional time in the gym as you can do it between your work sets.
The technique, known as loaded passive stretching, is intense, deep stretching done while muscles are already in a “pumped” state to facilitate the stretching of the fascia tissue in order to create more room for muscle tissue to grow.
This is NOT normal, passive stretching. This is deep, heavy stretching done with an external load.
As an example, a loaded stretch for the pecs would be to: after a set of dumbbell bench presses, grab a pair of moderately heavy dumbbells and sink into the bottom position of a dumbbell fly. Now hold that position, not relaxing and not contracting, allowing the weight to stretch out your pumped pecs. Repeat the stretch in between sets of any chest exercise you do, up to five times per workout, but only when your chest is in an already “pumped” state (several sets in to an exercise).
This type of stretching is NOT fun and it can be rather painful, but it’s also very rewarding. Of course, should you try it, be mindful of the difference between “proper” pain and “injury” pain.
Solutions #3: Specialization to Correct Muscular Imbalances
The issue of muscular imbalances and regulatory feedback was discussed in our previous article as well, and the ideal solution here is to effectively “specialize” any lagging or weak body parts to balance out antagonist muscle inconsistencies. For example, if your pecs are overpowering your back, you’ll want to take some time off from training pecs directly (perhaps only doing a few heavy sets per week to maintain strength) while heavily concentrating on your back.
Here’s one example way to do this:
Day 1 - Full Body Workout
Day 2 - Back specialization
Day 3 - Full Body Workout
Day 4 - Back specialization
Day 5 - Light back recovery
Day 6 - OFF
Repeat
Bringing up lagging body parts is essential to your muscle building success while avoiding stalled results due to regulatory feedback, or even worse, injury. Start incorporating it today.
Solution #4: Structured Deloading
While frequency is important, it’s not possible to go “all out” and maintain that level of intensity while training frequently all the time. This is where structured deloading comes in.
Two of our favorite deloading protocols are:
1. The “Off” Week - Once every 3 to 4 months, take a week completely off from resistance training
2. The “Light” Week - Once every 4 weeks, half the total volume of the previous 3 weeks
For example, if you were doing 4 movements @ 4 sets of 10 for your main training cycle, for the deloading week you’d then perform 2 movements for 2 sets of 10.
Structured deloading allows you to go HARD during the “on” weeks without burning out, and also allows recovery time to set you up for “supercompensation” once your next training cycle begins. Supercompensation is just a fancy way of saying “take some time off, and then to compensate, your body will have an even greater adaptive response when you return to your normal training.”
Go hard and then back off; it works like a charm.
Solutions #5: Multi-dimensional Training
If you want to hit each type of muscle fiber along with each type of muscle growth, you need to break away from one-dimensional training by varying the stimulus given to your muscles by using a variety of training methods. Here are just a few different ways to activate different fibers and growth responses:
* Heavy Training
* Light Training
* High Volume Training
* Increased Time Under Tension Training
* Lactic Acid Training
* Density Training
* High Threshold Motor Unit Training
* CAT (compensatory acceleration training) - fast/explosive movements
* Varied Tempo Training
* Rest-pause Training
* Superset Training
* High Intensity Training
And the list goes on and on.
If you’re looking to truly MAXIMIZE your muscle and achieve the fastest results possible, then your training program must be comprehensive. It must target the full spectrum of muscle building stimuli, and unfortunately, most trainees only manage to target one or two.
Hello plateau.
Multi-dimensional training yields multi-dimensional results.
Go Now and Download Your FREE Report Maximize Your Muscle Building
Wednesday, March 31, 2010
Building Muscle Workouts: Gain Muscle And Build A Big Back
How to Gain Weight & Build a Barn Door Sized Back by Jason Ferruggia of Triple Threat MuscleIf you want know how to gain weight and build a thick, muscular back there are three exercises that you need to become very familiar with. Those exercise are chin ups, rows and lastly but most importantly; deadlifts. If you did nothing but those three exercises faithfully you would end up with a thick and impressive looking back.
When it comes to uncovering the secrets of how to gain weight you need to realize that the back muscles make up a huge portion of your total musculature and that developing them will add countless pounds to your frame.
So how do we go about developing all of the muscles of the back? Firstly we have to address the traps which start at the neck and go all the way down to the mid back. These can be worked most effectively with dead lifts, shrugs and hang cleans. Deadlifts can be done for anywhere between one and twenty reps. Shrugs are best kept at 6-12 reps and cleans should usually be done for six reps or less.
Next on the list are the smaller muscles around the shoulder blade area which are the infraspinatus, rhomboids, teres major and minor and rear deltoids. These muscles work during all forms of rows. If you are really looking to get the most bang for you buck and to work as many muscles as possible then stick with big compound rowing exercises like dumbbell and barbell rows. These will work most muscles in your back. But if you are more advanced and want to isolate and directly target some of these smaller muscles you can do that with face pulls, bent over lateral raises, scare crows and external rotations.
These smaller isolation type exercises are not necessary but can help prevent imbalances and can put the finishing touches on a well muscled back. Unlike other isolation exercises like leg extensions and concentration curls, these exercises actually do serve some purpose and are effective at building size and strength and preventing injury. When utilizing some of these smaller isolation exercises be sure to keep the reps in the 8-12 range as that is what seems to work best for these muscles.
The lats are next and are the muscles that stick out under your armpits and give you the appearance of width. They make up a great deal of the total back musculature. To really increase the size of your lats and thus the width of your back, focus on all variations of chin ups and the occasional higher rep set of pulldowns.
Lastly we have the erector spinae which is basically the lower back musculature. This area extends from the top of the glutes up to the traps. A well developed set of erector spinae really stands out and lets people know you are way more than all show and no go. There is no better lower back exercise than the deadlift and its variations. Some other great erector spinae builders are good mornings, back extensions and reverse hypers. These exercises should be done for 6-20 reps, while deadlifts can be done for 1-20 reps.
While everything written above is important and should be considered, you could ignore all of it and just deadlift on a regular basis and still develop a very impressive back. Whenever someone asks me how to gain weight I tell them to eat a lot and do deadlifts.
Deadlifts are the king of the back builders and work every muscle group. If you are pressed for time, stick with deadlifts. If you have more time to dedicate to building a big back do two sets each, twice per week of some type of deadlift or lower back exercise (deads should only be done once per week as they are very tough to recover from), shrug, upper back “isolation move,” compound row and chin up.
**********
For more advice on how to gain solid muscle visit Triple Threat Muscle take your muscle building to a whole new level.
Tuesday, March 30, 2010
Muscle Building The Triple Threat Muscle Approach
Q: Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?
A:The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.
The easiest way to do this is add more weight or do more reps with the same weight.
Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.
Q: I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?
A: To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.
Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.
The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.
Q: Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?
A: My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.
The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.
I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.
Q: tell us about Renegade Gym (this is the gym Jason owns in NJ.
At Renegade we want and accept only the most dedicated, disciplined hardest workers around. There is absolutely zero tolerance for anything less than 100% commitment. I don’t say that to be cool or hardcore or tough. Because I am none of those things. I say it because I take this business very seriously and am not in it for the money. I do it because I eat, sleep and breathe this shit. I am obsessed with it. I love getting people bull fucking strong and jacked out of their minds. I love helping guys run faster and jump higher. I live to help people hit goals and do things they never thought possible.
The majority of people, however, just don’t have the level of commitment that I expect and demand. That is why I have turned down more clients than I have accepted and will always continue to do so. It’s why I have always thrown an average of probably half a dozen people per year out of the gym. From a business perspective I highly recommend that you do the same. When you’re starting out it can be tempting to just take money from everyone that comes your way. But doing this will ruin your business in the long run. Your clients/ members need to be walking billboards for your company. And if they are lazy, whining schmucks, how is that going make you look when they get zero results and then tell people they train at your place? Never mind the fact that these types of negative, weak minded people will ruin the atmosphere in the gym, bring others down of and basically make you hate your very existence.
At Renegade we demand that if you are going to be a part of the team, you bring something to the table and make the entire group better. If you are not making the atmosphere better you’re only making it worse and just taking up space that we can’t afford to give you. At Renegade it’s not just about you; it’s about everyone else you train with as well. You need to not only elevate your game but also bring everyone else up with you. And if you are the low man on the totem pole, your job is to get to the top fast.
Like the great strength coaching legend Louie Simmons said about his world famous Westside Barbell Club, “I don’t have room for poodles in my gym; I only want pit bulls.” I am not comparing myself to Louie or Renegade to Westside, because there can not and will not ever be any comparison. But like Louie, I want guys (and girls) who are fiercely competitive and will do whatever it takes to constantly set PR’s and be the top dog in the gym.
Q: And finally, what general tips can you give to our readers who want transform their bodies?
* Strength train 3-4 days per week.
* Lift heavy and keep most of your sets in the range of 3-10 reps.
* Don’t go to failure.
* Train each body part 2-3 times per week.
* Don’t do more than 12-16 total sets per workout.
* Always strive to get stronger.
* Eat natural, organic foods and avoid anything processed.
* Sleep 8-10 hours per day.
* Minimize stress.
* Get out in the fresh air and sun more often.
Thanks to Jason for his insight into muscle building. Go check out Jasons new program Triple Threat Muscle if you think you can cut it.
Tuesday, March 23, 2010
Maximum Muscle Building 12 Key Untapped Targets
I don’t know if you if you’ve ever met him, seen his videos or his pictures but he’s pretty much the “go to guy” for
muscle building advice in our circle of friends and online fitness community.
You may know Vince as the guy who was once called “Wimpy Skinny Vinny” and gained 41-lbs of muscle in 6-months then went on to become a National Fitness Model Champion and author.
What you may not know is that Vince couldn’t crack 190-lbs and hit a crazy rut after – probably very similar to your own rut. 190-lbs became his “limit” and according to the experts – a plateau he should have accepted as “normal” and not questioned.
But over the last 2-years, Vince has made a DISCOVERY!
That discovery helped him gain an ADDITIONAL 20-lbs of lean muscle the past 2-years. He contributes busting through his plateau to his discovery of the “The 12 Anabolic Targets” (which works for beginners, intermediate and advanced lifters alike).
The BEST NEWS: he wants to hook you up with all twelve of them absolutely FREE in his brand new 36-page report: The 12 Untapped Targets To Ignite New Muscle Gains.
No catch except that the report is coming down in 72-hours.
You can get it here:
The 12 Untapped Targets To Ignite New Muscle Gains
And this is not a sales pitch for something new and shiny…it’s a KILLER content that reveals 12 untapped targets you must hit if you want to ignite new muscle on your body.
You’ll love this! You’ll be able to unlock the target of your choice later today when you hit the gym.
Provide him your BEST email address to make sure this makes it nto your hands:
The 12 Untapped Targets To Ignite New Muscle Gains ;- click here for your FREE Report
I’ve been using Target #6 - High Frequency Lifting I've been using different poundages, rest times, rep ranges etc. And it’s been keeping my workouts fresh and stimulating.
Whether you’re a beginner or advanced, male or female, I’m absolutely certain that you will learn some new information that will help you blow beyond your genetic potential.
The 12 Untapped Targets To Ignite New Muscle Gains ⇐ FREE download
To your new muscle,
Jag252
Wednesday, February 24, 2010
Maximize Your Muscle Building
Maximize Your Efficiency: Three "Tweaks" That Will Revolutionize Your Workout
By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com
Here I present three methods which, when used consistently, will help you spend less time in the gym while getting better results at the same time.
Only applied knowledge is power, so don’t just read, but apply!
Front Loading
Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on.
Therefore, when I create training programs for my clients, I rarely indicate a standard amount of rest between each set. Instead, I’ll indicate a time-frame for all sets to be completed in (for example, 8 sets of 3 repetitions to be performed in 15 minutes - you might recognize Escalating Density Training (http://www.staleytrainingprograms.com) parameters in this example!).
In this way, my client will instinctively attempt to get a “head start” by taking shorter rests between the initial sets, which will permit longer rest intervals for later sets.
Since fatigue accumulates over the duration of a workout, front loading is far more efficient than using standard rest intervals between sets, which is how 99% of all people organize their workouts. Interested in joining the one-percent club? Apply this concept to your workouts starting today— the rewards will be significant and immediate.
Use Antagonistic Pairings
Every muscle in your body has a “partner” (called the antagonist) which is capable of opposing it’s contractile forces. For example, when you perform a biceps curl, the biceps muscle would be termed the “agonist” and the tricep would be the “antagonist.” (the easy way to remember these terms is to think that the agonist is the one that is in agony because it’s performing the work).
As you curl the weight, the motor cortex of your brain signals the triceps to relax in order to allow the biceps to contract. This phenomenon is called Sherrington’s Law of Reciprocal Inhibition. Here’s how we can take advantage of this phenomenon in a very practical way:
You first perform a set of barbell curls, and then rest perhaps 1-2 minutes. For set two, you perform a set of lying dumbbell triceps extensions. As you do so, the biceps muscles are “inhibited.”
The triceps contraction actually forces the biceps to de-activate, which simply means they will recover faster as a result of having performed the set of triceps extensions. You then rest, go back to the curls, and back and forth until all sets for both exercises are completed.
There are three additional benefits to the use of antagonistic pairings:
If you perform (for example) 5 sets of biceps curls one after the other using two minutes of rest between each set, you obviously get two minutes of rest between each set. However, if you perform a set of curls, then rest two minutes, then perform a set of triceps extensions, rest two minutes, etc., you now achieve more than four minutes of rest between two sets of the same exercise, even though the total workout duration remains the same.
Training muscles in antagonistic pairs ensures equal (or at least similar) strength development around both sides of the joint. This is very important for overall size and strength gains, because if the strength ratio between agonist and antagonist is significantly disparate, the brain will reduce your strength levels in an effort to protect your joints.
In the preceding example, as you perform your biceps curls, you are keeping the involved joint warm for your next set of triceps extensions. Over time, this can be very meaningful in terms of joint integrity and health.
Here are a few examples of muscle pairings which correspond to the principles
I’ve just discussed:
Lats & Pecs
Biceps & Triceps
Quads & Hamstrings
Abdominals and Low Back Musculature
Lats & Triceps (biceps are usually heavily involved during most lat exercises)
Pecs & Biceps (triceps are usually heavily involved during most pec exercises)
Use Submaximal Accelerative Efforts
If your best bench press for one rep is 300 pounds, then obviously the most amount of tension you can place on the targeted muscles will be just slightly more than 300 pounds.
However, Soviet force-plate research has shown that a load corresponding to 65% of your maximum capability (195 pounds in this example) can also result in 300 pounds worth of tension, provided that the weight is maximally accelerated. You might argue that there is no advantage either way, since both methods produce approximately the same amount of force.
However, there are distinct advantages to using “submaximal accelerative efforts” as opposed to the maximal weights method:
Using the above example, if you use 300 pounds, you can only perform one rep, and then you’re done. If you use 195 pounds for sets of three using maximum acceleration, you can perform multiple sets— usually between 8 and 12 sets can be performed before there is a significant decline in lifting speed. This allows far more total volume within a session.
When using submaximal accelerative efforts as described above, you’ll always have several reps in reserve on any given set, which means you can dramatically reduce the need for a spotter (although using a competent spotter is still a good idea when using unfamiliar exercises).
Our bodies are essentially hard-wired to accelerate whenever performing difficult motor tasks such as running, lifting, or jumping. In fact, people have to be taught to move slowly, since it is far more efficient (and instinctive) to take advantage of momentum when performing motor tasks such as lifting heavy weights.
If these ideas seem unusual to you, let me stress that the most successful people in life are open-minded.
Have you ever adopted a new habit that ended up having a significant positive impact on your life? The three concepts I’ve presented here have had that effect on my own training, and on the results I’ve achieved for my clients. I’m confident they’ll produce similar results for you as well.
--------------------------------------------------------------------------------
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
http://www.staleytrainingprograms.com
By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com
Here I present three methods which, when used consistently, will help you spend less time in the gym while getting better results at the same time.
Only applied knowledge is power, so don’t just read, but apply!
Front Loading
Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on.
Therefore, when I create training programs for my clients, I rarely indicate a standard amount of rest between each set. Instead, I’ll indicate a time-frame for all sets to be completed in (for example, 8 sets of 3 repetitions to be performed in 15 minutes - you might recognize Escalating Density Training (http://www.staleytrainingprograms.com) parameters in this example!).
In this way, my client will instinctively attempt to get a “head start” by taking shorter rests between the initial sets, which will permit longer rest intervals for later sets.
Since fatigue accumulates over the duration of a workout, front loading is far more efficient than using standard rest intervals between sets, which is how 99% of all people organize their workouts. Interested in joining the one-percent club? Apply this concept to your workouts starting today— the rewards will be significant and immediate.
Use Antagonistic Pairings
Every muscle in your body has a “partner” (called the antagonist) which is capable of opposing it’s contractile forces. For example, when you perform a biceps curl, the biceps muscle would be termed the “agonist” and the tricep would be the “antagonist.” (the easy way to remember these terms is to think that the agonist is the one that is in agony because it’s performing the work).
As you curl the weight, the motor cortex of your brain signals the triceps to relax in order to allow the biceps to contract. This phenomenon is called Sherrington’s Law of Reciprocal Inhibition. Here’s how we can take advantage of this phenomenon in a very practical way:
You first perform a set of barbell curls, and then rest perhaps 1-2 minutes. For set two, you perform a set of lying dumbbell triceps extensions. As you do so, the biceps muscles are “inhibited.”
The triceps contraction actually forces the biceps to de-activate, which simply means they will recover faster as a result of having performed the set of triceps extensions. You then rest, go back to the curls, and back and forth until all sets for both exercises are completed.
There are three additional benefits to the use of antagonistic pairings:
If you perform (for example) 5 sets of biceps curls one after the other using two minutes of rest between each set, you obviously get two minutes of rest between each set. However, if you perform a set of curls, then rest two minutes, then perform a set of triceps extensions, rest two minutes, etc., you now achieve more than four minutes of rest between two sets of the same exercise, even though the total workout duration remains the same.
Training muscles in antagonistic pairs ensures equal (or at least similar) strength development around both sides of the joint. This is very important for overall size and strength gains, because if the strength ratio between agonist and antagonist is significantly disparate, the brain will reduce your strength levels in an effort to protect your joints.
In the preceding example, as you perform your biceps curls, you are keeping the involved joint warm for your next set of triceps extensions. Over time, this can be very meaningful in terms of joint integrity and health.
Here are a few examples of muscle pairings which correspond to the principles
I’ve just discussed:
Lats & Pecs
Biceps & Triceps
Quads & Hamstrings
Abdominals and Low Back Musculature
Lats & Triceps (biceps are usually heavily involved during most lat exercises)
Pecs & Biceps (triceps are usually heavily involved during most pec exercises)
Use Submaximal Accelerative Efforts
If your best bench press for one rep is 300 pounds, then obviously the most amount of tension you can place on the targeted muscles will be just slightly more than 300 pounds.
However, Soviet force-plate research has shown that a load corresponding to 65% of your maximum capability (195 pounds in this example) can also result in 300 pounds worth of tension, provided that the weight is maximally accelerated. You might argue that there is no advantage either way, since both methods produce approximately the same amount of force.
However, there are distinct advantages to using “submaximal accelerative efforts” as opposed to the maximal weights method:
Using the above example, if you use 300 pounds, you can only perform one rep, and then you’re done. If you use 195 pounds for sets of three using maximum acceleration, you can perform multiple sets— usually between 8 and 12 sets can be performed before there is a significant decline in lifting speed. This allows far more total volume within a session.
When using submaximal accelerative efforts as described above, you’ll always have several reps in reserve on any given set, which means you can dramatically reduce the need for a spotter (although using a competent spotter is still a good idea when using unfamiliar exercises).
Our bodies are essentially hard-wired to accelerate whenever performing difficult motor tasks such as running, lifting, or jumping. In fact, people have to be taught to move slowly, since it is far more efficient (and instinctive) to take advantage of momentum when performing motor tasks such as lifting heavy weights.
If these ideas seem unusual to you, let me stress that the most successful people in life are open-minded.
Have you ever adopted a new habit that ended up having a significant positive impact on your life? The three concepts I’ve presented here have had that effect on my own training, and on the results I’ve achieved for my clients. I’m confident they’ll produce similar results for you as well.
--------------------------------------------------------------------------------
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
http://www.staleytrainingprograms.com
Tuesday, February 23, 2010
7 Muscle Building Diet Guidelines
As you probably know, adding muscle is not as simple as eating a
surplus of calories or following a "See Food" Diet i.e see food,
eat it.
Many obstacles arise in the quest of igniting big muscle gains:
1. Not gaining muscle fast enough.
2. Not gaining any weight at all.
3. Gaining fat instead of muscle.
I just posted a complete article on 7 reliable ways to add
muscle, without fat.
Please go to Fat Burning Diets And Workouts for your dieting guidelines to build maximum muscle.
surplus of calories or following a "See Food" Diet i.e see food,
eat it.
Many obstacles arise in the quest of igniting big muscle gains:
1. Not gaining muscle fast enough.
2. Not gaining any weight at all.
3. Gaining fat instead of muscle.
I just posted a complete article on 7 reliable ways to add
muscle, without fat.
Please go to Fat Burning Diets And Workouts for your dieting guidelines to build maximum muscle.
Saturday, January 2, 2010
Building Muscle Sets Reps And Intensity
A common weight training mistake (and this goes for whether your training for maximum muscle building or fat loss) I've seen over and over again with so many people over the years and to advanced weight trainers it should be obvious, but for most beginner/intermediate people, I've noticed that they make this mistake in the gym MOST of the time...
It is your sets and reps and using your highest level of intensity..
Let me explain...
One of the main reasons for lack of progress in most workouts is that most people are not performing their reps and sets to challenge their body enough. I'm not referring to rest periods between sets either (although that is definitely part of the equation).
For example, many people see a routine in a magazine or online and let's say the workout calls for 4 sets of 6 reps of a given exercise... and they just choose a random weight (or a weight that they "think" they are comfortable with) and do 4 sets of 6 reps.
But THAT'S where the major mistake comes in, because they didn't even train remotely close to muscular failure. In reality, they could have completed 4 sets of 12 reps or more with the weight they chose to do for 4 sets of 6 reps... and then they wonder why they're not seeing results!
The answer is simple... they're not seeing results because they didn't challenge the body enough and therefore, the body has no reason to need to improve.
The right way to do it is... If the routine calls for 4 sets of 6 reps, then you should barely be able to complete the sixth rep. Form should still stay good, but it should be a challenge to complete that 6th rep, and a 7th rep would be pretty much impossible.
Now THAT'S how you train to challenge your body and force it to adapt to the stress. And that means you get results and your body CHANGES for the better over time.
Now it's a little more complicated than that, because there are dozens of other factors that come into play that determine whether you will effectively make progressions in the gym, based on sets, reps, intensity level, rest and recovery, nutrition, etc.
And once you get into advanced training, you will literally be exhausted with your chest heaving for breaths if you hit the rep range on some exercises with the right weight and intensity from just 1 SET.
For example, if I'm using a heavy enough weight, even as little as 4 reps of heavy deadlifts can leave my entire body exhausted and I'll be gasping for air for 30-40 seconds after that set (and I'm in pretty damn good shape too)... and that was just from 4 REPS!
But that is a great example of how hard I challenged my body to do those 4 reps and stay in good form... because I chose a weight that was extremely hard for me to complete 4 reps.
Sounds crazy, because most people only think of "cardio" as something that can make you gasp for air and have your heart beating out of your chest... but training with weights at a high enough intensity and challenging weight using the right exercises is actually creating MORE of a reason for your body to respond and change.
Give me a marathoner and have them do a super high intensity set of clean & presses, or heavy 1-arm snatches (or even 20-rep barbell squats) and that marathoner will be on the floor gasping for air if they worked hard enough on the weight training sets.
If you think this is one of the mistakes you've been making in the gym, jack up that intensity and use heavier weights that actually CHALLENGE YOUR BODY, and you just may start to see some more dramatic results with your body!
Saturday, October 10, 2009
3 Secrets To Build Muscular Arms
3 "secret" tips for MORE MUSCULAR ARMS...
Hi !
Are you genetically CURSED with "skinny arms"?
Unfortunately, for those people who really struggle with
adding more muscle to their biceps, triceps, and forearms,
the "same old" exercise approach doen't do very much.
What does?
Well, below is a 3-STEP APPROACH from a buddy of mine,
Jeff Anderson (aka - the "Muscle Nerd")
These are the LAST 2 DAYS of Jeff's "big box release" of
his latest program...
..."Muscle Specialization Secrets"!
Jeff only produced 500 boxes (including manual, DVD, CD's
and more!) and they're almost ALL GONE!
If you want to see what all the buzz is about, go to:
How To Build Muscular Arms Now<= Click Now
The article below is a GREAT example of why this training
is so very DIFFERENT from anything else you've seen.
You see, a LOT of people are self-conscious about the size
of their arms.
Jeff's "micro-targeting" approach helps you overcome your
more "challenging" areas by zeroing in on those muscle with a
unique training approach.
For example...
The secret to overcoming "Small Arms Syndrome" is to create
an illusion of more SIZE and WIDTH by working on 3 specific
areas of your arms that will all work toward this one goal.
Here are 3 EXERCISE SECRETS that are guaranteed to bring you
FAST RESULTS:
============================
Arm Training Secret #1: Lateral Triceps
============================
The outer heads of your triceps are the ones that are most
visible both from the FRONT and the SIDE.
By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.
The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.
Only bring your arms up until your forearms are parallel to the
floor and at the bottom of the movement, lock out your elbows
and SQUEEZE your outer triceps hard for 1-2 seconds.
High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.
============================
Arm Training Secret #2: Inner Biceps
============================
The key to using your biceps for this "trick" is to focus more
on the INNER biceps head and go for "width".
You do this by using a WIDER GRIP CURLING MOVEMENT that zeroes
in on the inside area of your bi's.
Here's the best way to do it...
Go to a preacher bench and load up a bar with enough weight to
do 8-12 reps.
Now, go to the OPPOSITE side of the bench as most people go so
that your UPPER BODY is resting on the pad instead of your ARMS.
This means that your arms will be hanging vertically over the
other side where your body would normally be.
This gives you a much better "stretch" in the biceps at the
bottom position.
Next...take a WIDER than shoulder width grip on the bar!
A wider grip is going to hit the INNER area of your biceps much
better...and help with that wider LOOK to your arms we're going for.
============================
Arm Training Secret #3: Pumped Up Forearms
============================
This is a simple...and POWERFUL tactic to hit your forearms HARD!
Grab a few small hand towels (most gyms have these handy for you
to wipe the sweat off of the machines).
Fold them lengthwise and wrap them around the bars you're using
for exercises #1 & #2 above so that it add about another 2-3 inches
to the width of your grip area.
Essentially, you're making a "fat bar" to grip on to and this
GREATLY activates your forearms in these movements!
Using this for exercise #1 above will work more of the "top" or
"outside" of your forearms while on execise #2, it will work more
of the "underside" of your forearms.
(Note: After 2-3 sets with the "towel method", remove them to do
one more set of each exercise WITHOUT the towel so you can get in
one last targeted set to focus on your tri's and bi's)
Give these arm training secrets a try and watch your arms balloon
up in no time!
============================
Want MORE TIPS on how to "micro-target" your arms for increased
MASS?
Why not get an ENTIRE "Specialization Program" for every single area
of your body?!
Jeff Anderson has just released his "Muscle Specialization
MEGA-PACKAGE" that includes:
==> Printed Manual
==> Workout DVD
==> 6 Audio CD's on "Muscle Specialization Secrets"
==> 12 Bonus "Best Exercises" Videos
==> Complete "Resources Disc" With 3-, 4-, and 5-Day Workout Routines
==> Tracking Software
...but there's a CATCH!
This package closes its doors for GOOD this Saturday (or when the
boxes all sell out).
Jeff's only released this "big box" version to celebrate this being
his LAST bodybuilding program he's ever going to produce (he has 5!)
So check it out NOW while the program is still available at:
Build Muscular Arms Now <= Click Now
Jag252
Hi !
Are you genetically CURSED with "skinny arms"?
Unfortunately, for those people who really struggle with
adding more muscle to their biceps, triceps, and forearms,
the "same old" exercise approach doen't do very much.
What does?
Well, below is a 3-STEP APPROACH from a buddy of mine,
Jeff Anderson (aka - the "Muscle Nerd")
These are the LAST 2 DAYS of Jeff's "big box release" of
his latest program...
..."Muscle Specialization Secrets"!
Jeff only produced 500 boxes (including manual, DVD, CD's
and more!) and they're almost ALL GONE!
If you want to see what all the buzz is about, go to:
How To Build Muscular Arms Now<= Click Now
The article below is a GREAT example of why this training
is so very DIFFERENT from anything else you've seen.
You see, a LOT of people are self-conscious about the size
of their arms.
Jeff's "micro-targeting" approach helps you overcome your
more "challenging" areas by zeroing in on those muscle with a
unique training approach.
For example...
The secret to overcoming "Small Arms Syndrome" is to create
an illusion of more SIZE and WIDTH by working on 3 specific
areas of your arms that will all work toward this one goal.
Here are 3 EXERCISE SECRETS that are guaranteed to bring you
FAST RESULTS:
============================
Arm Training Secret #1: Lateral Triceps
============================
The outer heads of your triceps are the ones that are most
visible both from the FRONT and the SIDE.
By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.
The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.
Only bring your arms up until your forearms are parallel to the
floor and at the bottom of the movement, lock out your elbows
and SQUEEZE your outer triceps hard for 1-2 seconds.
High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.
============================
Arm Training Secret #2: Inner Biceps
============================
The key to using your biceps for this "trick" is to focus more
on the INNER biceps head and go for "width".
You do this by using a WIDER GRIP CURLING MOVEMENT that zeroes
in on the inside area of your bi's.
Here's the best way to do it...
Go to a preacher bench and load up a bar with enough weight to
do 8-12 reps.
Now, go to the OPPOSITE side of the bench as most people go so
that your UPPER BODY is resting on the pad instead of your ARMS.
This means that your arms will be hanging vertically over the
other side where your body would normally be.
This gives you a much better "stretch" in the biceps at the
bottom position.
Next...take a WIDER than shoulder width grip on the bar!
A wider grip is going to hit the INNER area of your biceps much
better...and help with that wider LOOK to your arms we're going for.
============================
Arm Training Secret #3: Pumped Up Forearms
============================
This is a simple...and POWERFUL tactic to hit your forearms HARD!
Grab a few small hand towels (most gyms have these handy for you
to wipe the sweat off of the machines).
Fold them lengthwise and wrap them around the bars you're using
for exercises #1 & #2 above so that it add about another 2-3 inches
to the width of your grip area.
Essentially, you're making a "fat bar" to grip on to and this
GREATLY activates your forearms in these movements!
Using this for exercise #1 above will work more of the "top" or
"outside" of your forearms while on execise #2, it will work more
of the "underside" of your forearms.
(Note: After 2-3 sets with the "towel method", remove them to do
one more set of each exercise WITHOUT the towel so you can get in
one last targeted set to focus on your tri's and bi's)
Give these arm training secrets a try and watch your arms balloon
up in no time!
============================
Want MORE TIPS on how to "micro-target" your arms for increased
MASS?
Why not get an ENTIRE "Specialization Program" for every single area
of your body?!
Jeff Anderson has just released his "Muscle Specialization
MEGA-PACKAGE" that includes:
==> Printed Manual
==> Workout DVD
==> 6 Audio CD's on "Muscle Specialization Secrets"
==> 12 Bonus "Best Exercises" Videos
==> Complete "Resources Disc" With 3-, 4-, and 5-Day Workout Routines
==> Tracking Software
...but there's a CATCH!
This package closes its doors for GOOD this Saturday (or when the
boxes all sell out).
Jeff's only released this "big box" version to celebrate this being
his LAST bodybuilding program he's ever going to produce (he has 5!)
So check it out NOW while the program is still available at:
Build Muscular Arms Now <= Click Now
Jag252
Monday, October 5, 2009
Muscle Building Not The Same Old Muscle Building BS
It's pretty damned embarrassing, isn't it?
No matter WHAT you do...
...no matter how HARD you train
...no matter what SUPPLEMENTS you take
...there always seems to be ONE SINGLE MUSCLE GROUP that absolutely
REFUSES to grow!
================================
Which one is it for YOU?
================================
Upper chest?
Lower abs?
Maybe your shoulders look more like "tennis balls" than "softballs"?
Biceps not keeping up with the REST of your gains in the gym?
Don't worry, you're certainly NOT alone!
Fact is, GENETICS are going to play a role in not only how EASY it
is for you to build muscle...
...but also the SIZE and SHAPE of every muscle on your body!
Now you'd think that this was a good excuse for you to just throw
your hands up in the air and give up, right?
WRONG!
================================
It's time to show even the
most STUBBORN Muscles Who's The BOSS!
==> Muscle Building To The Extreme
================================
Here's the deal...
My friend, Jeff Anderson (you may know him as the "Muscle Nerd"),
has just released his latest muscle-building program...
...and it may just be his crowning achievement!
Jeff is a fitness consultant and former U.S. Army Master Fitness
Trainer who is a die-hard researcher and "tester" (hence the
nickname "Nerd")
Well, he's spent the last 4 years fine-tuning a unique training
method that ZEROES IN on your "lagging" body parts" and literally
FORCES them to kickstart new growth.
And I'm NOT talking about the same old "muscle mag" or forum B.S.
that tells you to simply go into the gym and train a muscle like a
madman until appendages start falling on the floor.
Jeff's developed a complete, scientifically-engineered, muscle
specialization "system" he calls...
..."Micro-Burst Training"!
================================
It's CRAZY - And Here's Why It WORKS...
==> Gain More Muscle
================================
Most "specialization programs" that attempt to target specific
muscle groups DON'T take into account ALL of the body's "anabolic
factors".
They try to reduce "plateau busting" to simply "training HARDER".
Some even tell you to "train LESS" to avoid OVERTRAINING.
Problem is...all of these are pretty much just a shot in the dark.
I mean, how do you KNOW whether you're actually training too
hard...or not enough?
Well, being a former "grunt" in the military, Jeff's belief is that
the best DEFENSE...is a kick ass OFFENSE!
"Micro-Burst" training puts YOU in command of your muscles by
unleashing a programmed "attack" on dormant muscle fibers while
simultaneously igniting certain "hyper-growth" factors your body
uses for mass-building.
Only Jeff's method actually FOCUSES (with "sniper-like" precision)
your body's mass-building efforts...
...into ONE SINGLE MUSCLE GROUP!
==> Building Maximum Muscle
================================
But there's one more little "SURPRISE"
I need to tell you about...
================================
You see, Jeff's "Micro-Burst Training System" is actually...
...a "Mega-Box" that gets delivered to your DOOR!
I know you're used to me mostly sending you notices about
downloadable programs, but Jeff's pulling out all the stops on this
one!
Not only is he shipping out the entire "Training Manual", but
ALSO...
...full length INSTRUCTIONAL DVD!
...3-, 4-, and 5- Day Workout Guides (for EVERY muscle group)!
...complete Exercise Manual of proven "mass-builders"!
...a software program!
...AND 6 AUDIO CD's!
This is a freaking HUGE package...and a killer deal too!
But you have to go and check it out NOW because he's only had 500
boxes made up and this email is going out to over 200,000
newsletter subscribers across the internet!
So go NOW to...
==> Your Muscle Building Success
Trust me...you're not going to want to wait around on this one!
Jag252
Friday, October 2, 2009
Muscle Building Workouts - Leg Training
Calves...Quads...Muscle Building Leg Workouts
Hi
If you haven't seen this yet, you absolutely MUST go check out
Jeff Anderson's "secret smackdown" blog!
Click Now For The Muscle Building Password
Jeff's been asking for all of YOUR best training tips for each
muscle group...
...and he's giving away $100 every night on a "LIVE MUSCLE TV
SHOW" for one lucky poster.
Today's topic is "SHOULDER TRAINING" and all you have to do to
share your own "secrets" is go and post a comment in the blog at:
Post A "Tip" On The Private Muscle Building Blog
While you're there, read the OTHER tips that are available.
(So far, Jeff's covered "Chest", "Back", and last night was
"Leg Training".)
There are now over 400 TRAINING TIPS waiting for you.
Here's a "3-Tip Sample" of some great posts pulled out of
yesterday's LEG TRAINING SECRETS:
(Jeff had a funny one about "Oompa Loompas"!)
=====================================
Calves Training Tip #7 from Vinaey
=====================================
"Calves training:
The weight you use for training your calves is limited by your
ankle strength.
Break that threshold and watch your calves grow.
There are two ways to do this.
1) Strength training shoes (remember the Seinfeld episode?) -
Sounds and looks stupid but it won't be in 5-7 wks when your
legs look like they've swallowed a small animal.
2) For standing/ seated calf raises use both calves to lift up
but only one leg for the negative.
Go heavy! This gives a killer burn!"
=====================================
Quads Training Tip #17 from Paul!
=====================================
"One legged dumbell squats from an elvated box (or those
aerobic platforms work also).
These will allow you to go all the way down to where your butt
should be pressing againt the calf and the dumbbells will be
hanging LOWER than your elevated foot.
NOW you will get a full range of motion and a really good burn."
=====================================
Booty (+) Training Tip #1 from Jeff!
(My "Oompa Loompa Booty Burner"!)
=====================================
"I call this the "Oompa Loompa" technique because of the dance
the little green guys did in "Charlie And The Chocolate Factory".
(Though I'm sure it has a more professional name ;-)
At the end of a massive set of either squats or deadlifts, grab a
light dumbbell (and by "light", I mean about 40 lbs!) and take a
VERY wide stance (double the size of your shoulders if you want
to work QUADS and about shoulder width if you want to work your
HAMS).
Hold the dumbbell vertically with both hands and keeping an arch
in your lower back "squat" down until your legs are parallel to
the ground and squeeze your booty while driving through your
heels to get back to the top position.
Keep your feet pointed out and go for the burn with at least
12 reps to really tear up your legs for a set finisher!
Naturally hits your boo-tay also!"
=====================================
You really should go and check all the other tips out at:
Click Now for Muscle Building Specialization
PLUS...be sure to submit your OWN "Shoulder Secrets" tip for
today's posts and check out the LIVE TV SHOW tonight to
see if you won the $100, ok?
Good luck!
Jag252
Thursday, October 1, 2009
Building Muscle Tips For Building A Stronger Back
110 tips for a WIDER, THICKER BACK!
Hi
The "muscle specialization" training tips are piling up at
Jeff Anderson's "secret smackdown" blog!
Click Now Building Muscle tips and secrets
I pulled out 3 BACK TRAINING TIPS from yesterday's posts
for you to check out below (killer!), but get this...
So far, Jeff (aka - the "Muscle Nerd") has given away $200
to people who have posted their very BEST training tips!
And TONIGHT is another chance for you to win the drawing
yourself on the topic of...
...LEGS!
Do you have a "ninja muscle thrasher" of a leg, calf, or
booty exercise?
Read about something in a muscle mag or fitness magazine
that made you go "hmmmmmm"?
Want to nab a cool 100 SMACKERS just for posting it for
all the other blog posters to see?
It's all at the special "V.I.P. Blog" at:
Click Now -> muscle building workouts
Even if you DON'T have your own tip to offer, you MUST go
and see what others are posting!
It will LITERALLY change your workouts!
Monday was "CHEST DAY"
Yesterday was "BACK DAY"
...and there are over 300 TIPS posted so far so there's
DEFINITELY a TON of great info waiting for you!
Here are 3 cool BACK TRAINING TIPS pulled out of yesterday's
posts from "Average Joe's & Jane's" just like YOU...
Check 'em out:
=====================================
Back Training Tip #19 from Tim!
=====================================
"Crazy name but incredible results...
...'Supine, Twisting Single Arm Pulls'!
Use a Smith machine or squat bar with the bar at about waist
level.
Sit under bar, grab bar with both hands (overhand grip) so
hands are together/touching.
Walk the feet out until you're hanging with arms vertical -
then step back in about a foot, separate feet to slightly
wider than hips.
Release grip on one hand and reach up. Pull body up while
twisting into/towards the arm you're hanging on with - until
you touch the bar with the armpit of the free hand.
Progressions & regressions can be made by adjusting foot
placement and stance width.
Works lats, obliques, SITT muscle group, core (keep body
straight) and ego - yes ego.
People may look at you funny while you're doing this exercise,
until they see you with a back that you could land aircraft
onto!"
=====================================
Back Training Tip #16 from Joe!
(BTW...these tips from Joe are a MUST since I'm a big
believer in "pull ups"! ~ Jeff)
=====================================
"When performing a pullup, focus on pulling with your ELBOWS
instead of your hands to get up there.
When you pull with your hands, you will cause your biceps
to come in play.
You should think of your hands are merely 'HOOKS', to hold
onto the bar.
As you pull up, arch your back and squeeze you shoulder
blades together at the top.
Lower yourself back down to the starting position but keep
tension on the lats in the bottom position.
You do NOT want to relax the lats. Now go back up for the
next rep.
You must learn to pull with your elbows and back muscles
and not with your hands.
This is the key to making sure that the back gets worked
mostly and not the biceps."
=====================================
Back Training Tip #36 from Alex!
=====================================
"Isometric exercises are extremely benefical because they
do not require weight.
Grab a bar and set it up under a bench and pull up against
the bench to work your back.
Do 3-4 sets of isometic holds for 8 seconds with 60 sec
rest period.
Add this in to regular workout for benefits.
Remember to breathe violently with isometric exercises as
you pull bar against bench."
=====================================
You really should go and check all the other tips out at:
Click Now for muscle building success
PLUS...be sure to submit your OWN "LEGS training" tip for
today's posts and check out the LIVE TV SHOW tonight to
see if you won the $100, ok?
Good luck!
Jag252
Tuesday, September 29, 2009
Muscle Building Specialization Tips and Secrets
Subject: Muscle Building Specialization Tips and Secrets(+ $100 for YOURS?)
I'm going to make this quick because a friend of mine, Jeff
Anderson (you may know him as the "Muscle Nerd"), sent me over
this email last night asking me to get the word out on some
great training he has coming up this week.
Not only that, he's actually willing to PAY YOU for taking
part in the training!
No, not with some downloadable report...he's giving out cold
hard ca$h!
I'm pasting a copy of the email he sent me below so you can
check out all the details.
Here you go...
====== Pasted Email From Jeff ======
Yo! I need you to do me a favor, ok?
On Monday, October 5th, I'm launching my very LAST
bodybuilding program ("Muscle Specialization Secrets").
Basically, it's a full-blown MEGA PACKAGE that reveals a unique
training new method I've fine-tuned over the last 4 years for
taking even the most FRUSTRATING muscle group and forcing it
to kickstart new growth.
Chest...Back...Legs...Shoulders...Arms...Abs...
...ANY muscle will bend to your will! ;-)
This is actually the same program I've used with my clients and
even some pro bodybuilders who needed to bring up lagging body
parts and it really works like crazy!
Anyway, this is my first PHYSICAL product I'm putting out (DVD,
Manual, buttload of CD's, etc.) and I wanted to see if you
could help me get the word out, ok?
Would you mind sending out the following information to your
newsletter subscribers to let them know?
You can just forward the information on to them so you don't
even need to write anything extra.
LOTS of cool stuff for them beginning TONIGHT (including a
chance to get paid $100 each night this week) so please let
them know ASAP, ok?
Muchas gracias amigo! ;-)
Here are the details...
=========================================
1. 6 Nights Of A *LIVE* Online TV Show!
=========================================
Every night (starting TONIGHT) I'm broadcasting a LIVE TV show
on a special "private access" blog I've set up just for the
topic of "muscle specialization".
I'll be sharing my BEST TIPS for each muscle group, PLUS I'll
be taking personal questions and offering training advice.
This is a PRIVATE broadcast and if you're reading this email,
it means that YOU'VE been invited to take part.
All you need to do to get the VIP ACCESS PASSWORD is go and
sign up at:
Click To Get Access
You can join in from ANYWHERE in the world and listen in for
free using your computer's speakers or headphones.
Each night covers a different muscle group so you'll definitely
want to listen in (and watch)!
=========================================
2. Read Other People's Tips...Share Your OWN!
=========================================
I KNOW that there are a TON of "underground muscle nerds" out
there who have been holding back on their own "secrets" they're
using in the gym.
Well, I want THEM to cough 'em up!
Each day will cover a specific muscle group and I'm asking ANYONE
who thinks they have some unique training advice to share to POST
THEIR TIP ON MY BLOG.
It can be...
==> Something you discovered on your own through your training
==> Something a friend or trainer showed you
==> Something you pulled out of a 1985 issue of Flex magazine
...I don't care!
If it works and it's "cool"...let us hear it!
PLUS, as my "thank you" for contributing...
=========================================
3. Each "Tip" Is An Entry To Get $100 Each Day!
=========================================
Each night, on my LIVE TV SHOW, I'm going to pull out of a hat the
name of someone who contributed a training tip.
The more tips someone submits, the more slips of paper with their
name on it in the hat.
Whosever name I pull out, I'm going to send that person a check
for 100 SMACKERS!
No strings attached...just grab my money and go!
6 muscle groups...
6 chances to offer as many tips as you like...
6 chances to take my money!
PLUS, for even MORE recognition...
=========================================
4. FREE eBOOK: "101 Bodybuilding Secrets"
=========================================
I'm putting together a special "compilation" book filled with the
most unique training methods I and my team of deputy "muscle nerds"
come up with.
If I choose one of your comments on the blog then I'll give you
full credit for submitting it.
You'll NEVER have to suffer a boring social life again when
everyone hears you're an "accomplished author" in a bodybuilding book!
Ok...probably not...but it may impress your parents! ;-)
The catch is, ONLY those who sign up for access to the blog will
get a free copy of the program!
So you MUST go and sign up NOW to contribute to, and GET a free
copy of, the upcoming book when it's released.
Just go to:
Click To Get Access
I'm going to make this quick because a friend of mine, Jeff
Anderson (you may know him as the "Muscle Nerd"), sent me over
this email last night asking me to get the word out on some
great training he has coming up this week.
Not only that, he's actually willing to PAY YOU for taking
part in the training!
No, not with some downloadable report...he's giving out cold
hard ca$h!
I'm pasting a copy of the email he sent me below so you can
check out all the details.
Here you go...
====== Pasted Email From Jeff ======
Yo! I need you to do me a favor, ok?
On Monday, October 5th, I'm launching my very LAST
bodybuilding program ("Muscle Specialization Secrets").
Basically, it's a full-blown MEGA PACKAGE that reveals a unique
training new method I've fine-tuned over the last 4 years for
taking even the most FRUSTRATING muscle group and forcing it
to kickstart new growth.
Chest...Back...Legs...Shoulders...Arms...Abs...
...ANY muscle will bend to your will! ;-)
This is actually the same program I've used with my clients and
even some pro bodybuilders who needed to bring up lagging body
parts and it really works like crazy!
Anyway, this is my first PHYSICAL product I'm putting out (DVD,
Manual, buttload of CD's, etc.) and I wanted to see if you
could help me get the word out, ok?
Would you mind sending out the following information to your
newsletter subscribers to let them know?
You can just forward the information on to them so you don't
even need to write anything extra.
LOTS of cool stuff for them beginning TONIGHT (including a
chance to get paid $100 each night this week) so please let
them know ASAP, ok?
Muchas gracias amigo! ;-)
Here are the details...
=========================================
1. 6 Nights Of A *LIVE* Online TV Show!
=========================================
Every night (starting TONIGHT) I'm broadcasting a LIVE TV show
on a special "private access" blog I've set up just for the
topic of "muscle specialization".
I'll be sharing my BEST TIPS for each muscle group, PLUS I'll
be taking personal questions and offering training advice.
This is a PRIVATE broadcast and if you're reading this email,
it means that YOU'VE been invited to take part.
All you need to do to get the VIP ACCESS PASSWORD is go and
sign up at:
Click To Get Access
You can join in from ANYWHERE in the world and listen in for
free using your computer's speakers or headphones.
Each night covers a different muscle group so you'll definitely
want to listen in (and watch)!
=========================================
2. Read Other People's Tips...Share Your OWN!
=========================================
I KNOW that there are a TON of "underground muscle nerds" out
there who have been holding back on their own "secrets" they're
using in the gym.
Well, I want THEM to cough 'em up!
Each day will cover a specific muscle group and I'm asking ANYONE
who thinks they have some unique training advice to share to POST
THEIR TIP ON MY BLOG.
It can be...
==> Something you discovered on your own through your training
==> Something a friend or trainer showed you
==> Something you pulled out of a 1985 issue of Flex magazine
...I don't care!
If it works and it's "cool"...let us hear it!
PLUS, as my "thank you" for contributing...
=========================================
3. Each "Tip" Is An Entry To Get $100 Each Day!
=========================================
Each night, on my LIVE TV SHOW, I'm going to pull out of a hat the
name of someone who contributed a training tip.
The more tips someone submits, the more slips of paper with their
name on it in the hat.
Whosever name I pull out, I'm going to send that person a check
for 100 SMACKERS!
No strings attached...just grab my money and go!
6 muscle groups...
6 chances to offer as many tips as you like...
6 chances to take my money!
PLUS, for even MORE recognition...
=========================================
4. FREE eBOOK: "101 Bodybuilding Secrets"
=========================================
I'm putting together a special "compilation" book filled with the
most unique training methods I and my team of deputy "muscle nerds"
come up with.
If I choose one of your comments on the blog then I'll give you
full credit for submitting it.
You'll NEVER have to suffer a boring social life again when
everyone hears you're an "accomplished author" in a bodybuilding book!
Ok...probably not...but it may impress your parents! ;-)
The catch is, ONLY those who sign up for access to the blog will
get a free copy of the program!
So you MUST go and sign up NOW to contribute to, and GET a free
copy of, the upcoming book when it's released.
Just go to:
Click To Get Access
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