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Old School Chest Chiseling Secret!

mark013 — Sun, 22 Nov 2009 19:51:47 +0000

Old School Chest Chiseling Secret!

By The Muscle Nerd, Jeff Anderson

If you could go back in time and pound out reps with the “old school mass monsters” of Gold’s Gym in the 60’s, you’d be sure to see them using this long-forgotten advanced chest training technique to add more mass and definition to their pecs.

Check it out and add it to your next chest workout and see why it was such a favorite!

How To Do It…

First, you’re going to need a “spotter” for this technique and I HIGHLY recommend you use a Smith Machine for safety and give your training partner some help.

Now, load up the bar with a weight that’s about 25% more than the amount you can lift for about 4 reps before hitting exhaustion.

Using either an INCLINE or FLAT BENCH, have your spotter help you on ALL of the “concentric” pressing movements.

(Meaning, your spotter will help you LIFT the bar to the top position on ALL of your reps.)

Now, YOU do a slow, controlled “negative” movement (the lowering of the bar) so it takes about 4 seconds until you get to the bottom position. This is where your spotter again grabs the bar and helps lift it to the top again.

(Important: your partner should NOT let you work the bar up on your own any more than he has to. YOUR goal is to work the “negative” portion of the rep!)

Once you’ve done your last negative (you’ll probably hit failure at about 6-8 negative reps), lock the bar in on the Smith Machine (saving your spotter from killing himself to get it back up)…

…and THIS is where the fun begins…

Stand up after your last rep and press your hands together tightly as you SQUEEEEEEEZE your chest muscles HARD for a full 10 SECOND count!

Why It Works…

Your “heavy negatives” zero in on your chest’s “Type 2″ fast-twitch muscle fibers - the real power-movers!

Your follow up squeeze session then gets in and nails your “Type 1″ slow-twitch fibers for a growth hormone- (GH-) boosting lactic acid response.

The result is a double-fiber pounding that ignites new growth in even the smallest “chicken chest”!

(Note: Works great for BICEPS too!)

Run through this combination for 3 sets and feel the burn!

Research On Sex, Testosterone…And MUSCLE!

mark013 — Sat, 21 Nov 2009 19:43:31 +0000

Research On Sex, Testosterone…And MUSCLE!

By The Muscle Nerd, Jeff Anderson

Obviously everyone who’s ever stuck a barbell in their hand realizes the power that NATURALLY increasing your body’s production of Testosterone and Growth Hormone (GH) is where it’s at!

And here’s a question I’ve been asked so many times, I’ve simply stopped counting…

“Does SEX actually LOWER testosterone…and your ability to build muscle?”

I mean we all know that raising your “T” levels can DRAMATICALLY increase your libido as well as pack on layers of thick new muscle, right?

So is your “love life” holding you back from some KILLER gains in the gym?

I mean, what about the “old school” BOXING rule of not having sex the night before your fight?

Was it because it took the “lion” out of the fighter? Made him WEAKER?

Actually, this was a question I recently took head on.

But I gotta tell you…

…it wasn’t EASY finding an answer!

After tracking down several endocrinologists and urologists, all of them just shrugged their shoulders and told me they “didn’t know the answer”.

Damn!

You’d think guys who are supposed to be experts in healing erectile dysfunction and low testosterone levels would have at least a CLUE about this, right?

So I dug deeper…

…and called up a friend of his who is a a world-renowned researcher in hormone replacement therapy.

After a long discussion, here’s what we came up with…

YES! Sex CAN reduce your testosterone levels AND your muscle gains!

I’ll explain WHY in a second, but here’s what’s MOST important…

I’m ALSO going to give you the “secret” to not giving up your love life in order to have MORE MUSCLE!

Ok, follow along…

Testosterone is a VERY important hormone for gaining muscle.

We’ve established that.

Well in order for your body to optimize output, you MUST have enough of the mineral ZINC in your body.

Zinc is an essential nutrient for your internal “T-Factory” and your body uses it up very rapidly but doesn’t store very much in reserve.

Therefore, zinc must be replenished DAILY, but…

…our diets these days are naturally DEVOID of zinc due to our poor choices AND the degradation of our food supply from poor farming methods (don’t get me started!).

But here’s the kicker…

We men also lose zinc during SEX!

In fact, We lose up to 1mg of zinc for each “happy ending” we have…and even MORE while sweating (so sweaty sex is basically a “zinc SLAYER”!

Ok, so if you’ve been following along…

Sweaty Sex = Zinc Deficiency = Low Testosterone Levels = Less Muscle

Ok, now the solution (and NO…the answer is NOT to stop having sweaty sex!

First, testosterone is a “supply and demand” hormone so you’d damn well better be using a program that triggers natural “T” release.

Actually, this is the entire basis of my “Optimum Anabolics” program because I reveal a unique method for naturally increasing testosterone and growth hormone (as much as 1,00%) through what I call “natural hormone triggering”.

But the bottom line, you MUST be providing your body with the “NEED” to produce more “T”.

Fortunately, having more sex ALSO creates a “need” for more “T” so it’s just a matter of SUPPORTING your own natural production which I cover in DETAIL in my book.

(BTW…feel free to use this excuse with your partner if things have been a bit “slow” lately - “Really honey! It’s for my health!)

Next, make sure you’re supplementing with about 15-25mg each day of zinc picolinate.

It’s best to take it at night on an empty stomach, right before you go to bed.

This will make sure you have adequate levels of the “raw nutrient” to optimize natural testosterone production…

…and of course, BUILD MORE MUSCLE!

Hardgainer Supplement Tip To Build More Muscle

mark013 — Fri, 20 Nov 2009 19:37:03 +0000

Hardgainer Supplement Tip To Build More Muscle

By The Muscle Nerd, Jeff Anderson

You’ve probably heard the term “you are what you eat”, right?

But it’s not exactly what you EAT that counts, but what you USE from what you eat.

And this couldn’t be more true for skinny “hardgainers’ who have a hard time growing muscle!

Why?

Because you can eat all the protein you want, but unless it makes it to your muscles to help them rebuild, you’ll continue to look more like Olive Oil than Popeye!

You see, “skinny” men and women tend to have an overabundance of the “stress hormone”, cortisol.

Cortisol actually plays a useful role in our bodies but for hardgainers, its catabolic effects are a real hassle as it inhibits important protein synthesis.

That means less protein available for repair of muscle tissue…less size…and MORE frustration!

Add to this that the digestion of proteins actually burns more calories than any other nutrient and you can see why you CAN’T follow the same “protein plan” as others who can gain muscle more easily.

What’s the solution?

This is actually one of my best kept secrets within my hardgainer bodybuilding program, “Hardgainer Project X Bodybuilding Program“…

Try adding DIGESTIVE ENZYMES to your meals!

Now you may think that digestive enzymes (that include either pepsin, papain, or papaya) are just for sandal-wearing hippies who smell like patchouli…but you’d be mistaken!

In fact, digestive enzymes help to breakd down nutrients from the food you eat into usable energy.

But another finding dug deeper and found that enzymes improved the absorption of amino acids and increased nitrogen retention.

In a recent clinical study, respondents who consumed digestive enzymes with their meals showed an increase in protein synthesis with free amino acid levels up by 100%…branched chain amino acids (BCAA’s) by 250%…and nitrogen retention by 32%!

In short…MUCH better support for muscle repair and growth.

And enzymes can be especially useful for hardgainers in yet one more way…

Since protein uses up more calories in digestion, enzymes can speed up the process, reducing the “thermic effect” of ingested proteins and help you better maintain a caloric surplus for weight gain!

Look for a good digestive enzyme at your local supplement store or order online.

An Insane Exercise That Builds A MASSIVE Chest!

mark013 — Wed, 12 Aug 2009 16:04:40 +0000

An Insane Exercise That Builds A MASSIVE Chest!

By The Muscle Nerd, Jeff Anderson

In This Chest Training Article:

Why breaking all the rules when it comes to training your chest can lead to greater muscle growth
A “dangerous” exercise for defeating your underdeveloped UPPER CHEST…and how to do it SAFELY!

I hesitate to even write this article for 3 reasons…

One, because it’s one of my SECRET weapons for building a massive chest;

Two, I’ve historically saved it for the EXCLUSIVE privilege of my clients in the Optimum Anabolics Program ( www.optimumanabolics.com); and

Three, because any knucklehead who doesn’t follow my instructions to the letter could SERIOUSLY injure himself!

With that said, I’m going to throw caution to the wind and let you in on one of the most advanced chest building exercises you’ll ever use.

But I MUST warn you…

It breaks one of the most important safety rules of working out (although I’ll show you a safe way around this later on)!

Well, here goes…

My guess is that you’re currently busting your ass on the flat and incline bench presses, pressing the bar up in the air from mid-chest level, in an attempt to really pack on some mass to your pecs.

But have you ever heard of pressing to the NECK ?

OUCH ! Just thinking of that bar crashing down on my Adam’s apple makes me want to dial 9-1-1 .

But first let’s discuss the benefits of this popular exercise from the master of muscle, Vince Gironda, and then I’ll tell you how to avoid having to dust off your will.

Your pectoralis major actually is made up of four separate divisions which require different movements to effectively train them.

While the regular bench press can target the mid-chest area pretty well, it falls short of expectation in developing the upper and interior chest regions.

Failure to properly train these areas can mean a poorly developed chest due to uneven growth.

On the other hand, performing a flat bench pressing movement to the NECK area actually forces your UPPER and INTERIOR , as well as EXTERIOR regions of your chest to pull together like never before in a team effort to REALLY pack on the mass!

Here’s how to do it SAFELY …

ALWAYS use either a Smith Machine with a SPOTTER . IMPORTANT: NEVER, NEVER, NEVER ATTEMPT TO USE A REGULAR STRAIGHT BAR, EVEN WITH A SPOTTER AND WHEN YOU USE THE SMITH MACHINE, ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!!!

A spotter should be someone you KNOW understands how to “spot” someone, preferably someone you’ve worked out with before.

If you don’t have a spotter, use a set of DUMBBELLS to be safe.

Keep the amount of weight much LOWER than usual until you learn how to perform the movement properly.

On a FLAT bench (the exercise is actually LESS effective using an incline bench), with a MEDIUM grip, and starting from the “up” position, SLOWLY lower the bar (or dumbbells) to neck level, keeping your elbows pointing out AWAY from the body.

Focusing on contracting your chest muscles, raise the bar/dumbbells as quickly as safely possible back to the start position.

Perform 3 sets of 8-15 reps.

By REALLY hitting these hard to reach areas and ALSO calling upon the larger areas of your chest to perform this movement, you can stimulate MANY more muscle fibers resulting in explosive growth for the entire chest region.

Give it a try, be safe, and oh yeah, one more warning…

This one’s gonna make you hurt the next day!

An Old School Bodybuilding Tip For A Smaller Waist!

mark013 — Mon, 06 Jul 2009 14:45:15 +0000

By Jeff Anderson

The “Old Timers” Of Bodybuilding May Have Been On To Something, Eh?

Whatever happened to the “old school” days when pro bodybuilders had tiny waists that gave them such an incredible “V-shape”?

Look at all the juiced-up pro’s now…waists the size of redwood trees!

When did THIS become sexy?!

Forget it…what you REALLY want is a hornet-like waist that will make your shoulders and chest appear even BIGGER as you strut your stuff out on the beach this summer!

Here’s a trick from the “old days” that works GREAT for keeping your waist cinched up tight…and doesn’t require 1,000 situps!

= = = = = = = = = = = = = = = = = = =
Old School Ab Tightener Trick
= = = = = = = = = = = = = = = = = = =

Do this exercise once every single day.

(I do this first thing in the morning when I wake up and I’m lying in bed - can’t get any lazier than that, right?)

First thing you do is exhale while pulling in your abdominal muscles like you’re trying to suck your belly button all the way to the back of you spine.

Hold it and contract for a 10-second count and then release.

Take a 5 second breather and then repeat this procedure another 3 more times.

This’ll wrap up those core ab muscles nice and tight like you’re strapping on a girdle!

A lot of people taking my “Combat The Fat” fat-melting program ask me what’s the very first thing I do in the morning to get the day started.

Well THIS is it!

Give er a try and you’ll see why!

Do You Know How To Gain Muscle Fast?

mark013 — Mon, 15 Jun 2009 20:48:42 +0000

Do You Know How To Gain Muscle Fast?

By Vince DelMonte

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don’t get me wrong, I’m not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into ’skinny land.’

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safety issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amount of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don’t be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply rehearse the same workouts with the absence of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It’s a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwards. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Diet - day 13

mark013 — Fri, 12 Jun 2009 21:02:12 +0000

This is going to be the last post about this diet, I’m going to carry on for another four weeks but I’m only going to update on here once week just to let you know how it’s going, the reason for this being that the diet doesn’t change that much from week to week so you already get the idea.

Friday - day 13, training day

Breakfast - Porridge oats

Snack - Banana

Lunch - Turkey salad

Snack - mixed nuts

Dinner - Bacon chop and veg (after training)

Weight 91.5 kgs

Diet - day 12

mark013 — Thu, 11 Jun 2009 20:48:49 +0000

Thursday - day 12

Breakfast - 2 eggs scrambled

Snack - Apple

Lunch - Tuna and cherry tomatoes

Snack - Banana

Dinner - Sausages, baked beans and 2 poached eggs

Weight 91.5kgs

Lost another 1lb today thank god, I thought that I was doing something wrong and the diet was going to stall.

Diet - day 11

mark013 — Wed, 10 Jun 2009 20:15:52 +0000

Wednesday - day 11 training day

Breakfast - Porridge oats

Snack - Banana

Lunch - Tuna with diced carrot and peppers and a few cherry tomatoes

Snack - mixed nuts

Dinner after training - Steamed cod in parsley sauce with a baked potato and vegetables

Pre-bed snack - Cottage cheese

Weight still 92kgs!

Diet - day 10

mark013 — Tue, 09 Jun 2009 20:46:56 +0000

Tuesday - day 10

Breakfast - 2 boiled eggs with one slice of wholemeal toast

Snack - Mixed nuts

Lunch - Sardines with a tomato salad

Snack - Apple

Dinner - Tuna salad on a small baked potato

Weight 92kgs

I was dreading weighing myself today but as it happens I am the same as I was on Friday so the weekend hadn’t taken the toll I thought it would.

I do however have the feeling that weight loss this week will probably be much less maybe only one or two pounds, I’m not complaining about that, in fact that was my original goal, it’s just that after last weeks amazing results I can’t but help feel a little disappointed in the thought of that.