Building Muscle Workouts: What Are Realistic Muscle Gains

Good Morning,

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

Building Muscle Workouts 3 Tips To Maximize Your Muscle

3 Unique Muscle Building Strategies To Trigger New Muscle Gains


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.

Important:

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!

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.

Do you qualify?

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!

Building Muscle Workouts 5 Solutions To Build Muscle

5 Solutions to Skyrocket Muscle Building Results


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

Building Muscle 12 Keys To Blow Past Your Genetic Potential

Good Morning,

The other day I told you about the FREE 37 page report being given away by Vince Del Monte The 12 Targets you have 1 more day to get it. So you better go now and download it. If you are serious about gaining new muscle you'll want to check it out. And why not it's Free.

I took a couple of things off the download page so you can see a small bit of what the report can show you.

There are only TWELVE ways responsible for constructing a perfect physique (even if you’ve approached or exhausted your genetic potential and not sure if your body is capable of any more physique-altering improvements) FAST and FREE! ***The 12 Anabolic Targets**


Inside You’ll Discover...

• The real reason you can’t add new lean muscle mass (whether you’re a male or female, young or old). Currently you’ve been taught to only target 1 (or, if you’re lucky, two), of the HUGE set of 12 “little-known” anabolic targets and I’m about to reveal the targets you’re missing. (See page 2).

• The shocking truth about why 95% of programs have the plateau built right into the program and why you had no other reason but to hit a plateau! (Do they really work? Find out on page 8)

• The fastest, safest, and most reliable way to grow beyond your genetic potential for beginners, intermediates and advanced people alike. See PROOF that it’s not impossible to grow beyond “genetic potential”... (Page 14)
 
Go Now 12 Untapped Targets To Ignite New Muscle Gains

Maximum Muscle Building 12 Key Untapped Targets

Just recently I was hanging out with my good friend and fitness model (from Canada) Vince Del Monte. I met Vince a few years ago and we’ve remained very good friends and I can tell you Vince is one of the most honest straight talking guys I have ever met.

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

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!

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

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

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

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

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