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Greatest Muscle has just started and we want to make a difference in your life. For this reason we are going to give away some the greatest products for you, and you just have to Like our page on Facebook and stay connected to our network!
That’s the deal: you Like our page and automatically participate of the promotion, we are going to randomically sort a number at January 22th, and we will give away a ANIMAL PAK from Universal Nutrition for man and 2 Cans of OXYELITE PRO 90 CAPSULES for woman.

ANIMAL PACK is an amazing pre-workout supplement, created by Universal Nutrition. It has been utilised by countless professional bodybuilders. It is the most used pre-workout product and if you have not tryed it yet I can doubt if you are serious about musclebuilding.

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That’s it, an Animal Pak (44 packs) for the man and 2 cans of OXYELITE PRO 90 for the woman who won the sort. Everyone who ‘Likes’ our page on Facebook and fill the form below the promotion call in the website  will receibe a number by e-mail, at January 22th 2012 we are going to randomicaly sort among the numbers we gave. Feel lucky!

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HIT Vs. Volume Training

Many people that train using HIT have the opinion that something just isn’t right with those guys that spend day after day in the gym doing endless sets of every lift under the sun.

A common opinion is the volume guys don’t understand the “scientific” approach to building muscle, and just don’t push themselves hard enough to get the job done in a few sets.

Many volume guys on the other hand look at the HITers as not being as devoted as they are, and truth be told, maybe a little lazy. They figure if you really want it you’ll do as many damn sets as required as many days of the week as possib

HIT Vs. Volume Training

 

ARNOLD SCHWARZENEGGER AND MIKE MENTZER BOTH ACHIEVED A GREAT BODY BUT
 ADVOCATED VERY DIFFERENT TRAINING PHILOSOPHIES, WHICH ONE WAS CORRECT?

le. It doesn’t interfere with life, “it is life!”

While there are lot’s of “in between” trainers that do moderated versions of one or the other training styles, the HIT guys and volume trainers make up an extremely large segment of the training populace.

Both of these almost diametrically opposed training styles have a large following for the simple reason they are both very effective for those that are suited to each method.

While most new trainees end up sampling a good variety of different training modes while learning what works best for them, many never get past the “same old, same old” they learned through haphazardly watching everyone else do the same thing.

This is especially true of guys that start with volume if you don’t mind me saying so. Even those that experiment often experiment around an extremely narrow portion of “what seems to work for them.”

 In a good majority of the cases this is well and good if the trainee has found a system that works for them, but a waste of time and energy if they are spinning their wheels making little or no progress from week to week.

What I’m going to discuss in this article are those trainees that play both sides of the fence; I am also going to go over some ways that may make volume and HIT more agreeable for those that strictly choose one or the other.

To say that volume work is responsible for the largest percentage of the top physiques is an understatement. But by and large, volume training tends to overtrain the average person.

What many average Joes find is that doing a little gear (or these days, some of the more effective pro-hormones like ([insert your product]) makes them no longer average.

For many people, gear/PHs can greatly increase the trainee’s ability to recover from sessions that would have left them hopelessly overtrained while clean. Knowing this, many methodical lifters train HIT, or low volume while clean, and then gradually ramp up the workload when “on.” They then ramp the volume back down as the cycle ends.

My usual rule of thumb for people that don’t have either a lot of gear experience or overall training experience is to pick a routine that you KNOW is effective for you while training clean, and then let the gear amplify the results.

Doing this as a planned approach makes a lot of sense for most trainees. This approach is especially beneficial to those of you who are still getting to know how your body responds to different stimuli.

All newbies out there reading this take heed. One of the biggest mistakes people make is getting on a cycle, believing that now they can train “just like the pros,” and overtraining so badly they hardly grow.

I have seen COUNTLESS people blaming their lack of progress on “bogus gear,” when the truth of the matter is they never had a chance on their newfound six day a week 20 sets a body-part routine.

Even the most dogmatic HITer has to admit that SOME people, even those that respond well to HIT while clean, often don’t grow as well as they do when combining a volume approach with good gear. And if it works…

Okay, so what if you are the type of lifter that trains clean (at least most of the time)? Here are some approaches that can allow the HIT (or low-volume) trainee to get some potentially productive volume work into his routine without too much of a chance of overtraining.

Conversely, I will recommend some approaches that will give you volume guys a break from endless sets and stalled poundage, and should usually spark some new growth in the process.

The simplest method, and the one most often used in a haphazard way is to do either a high volume or HIT routine until progress stalls, at which point you can slowly work into the higher/lower volume routine, or do a sudden switch.

Given the choice I like the “quick switch” to the new format, as it tends to result in better gains. The problem with how this is usually carried out is that the trainee waits WAY too long before it finally occurs to him that he is truly stuck.

And, by then the trainee has not only wasted valuable time, he has also managed to make his body less apt to be responsive.

Better ways of making this transition start with having a game plan in place with some structure to the switch. Additionally, it is wise to be truly aware of what your body is telling you. This will allow you to transition from one training mode to the other without becoming totally burned out on either method.

This means the trainee performs a volume routine the first week, and switches to a low volume/hit routine the next. Lifts can stay the same, with only the number of sets and days spent in the gym changing from week to week.

Conversely, you can change all the loading parameters each week. This method usually results in less strength gains since there is less nerve improvement, but in my experience it also tends to produce more size gains.

Guys that are not naturally at least somewhat strong do best keeping the lifts constant and modulating the volume and rep count/cadence instead of performing different lifts.

This simple hi/low schedule truly works wonders for many people. The loading is constantly changing, and the fluctuating approach allows recovery from each of the different training variables (volume, frequency and intensity). Shifting your training approach in this manner goes a long way toward preventing stagnation and overtraining.

And as an aside, please keep in mind that the term “volume” is relative. The 10 sets that would leave a true hardgainer totally overtrained may be a reasonable load for someone with fairly good recovery ability, and may in fact be a low level of loading for the guy that can progress on 16 sets a bodypart.

And of course those same 10 sets are a huge load for a hardgainer/or HIT style trainee, who usually only performs 1-2 sets a bodypart.

Of course you can make the switch from volume to intensity a lot less frequently than once per week; performing 2-10 weeks of either style of training before changing to the other style works well for some…and much worse for others.

The key here is not waiting until you are totally “had” before transitioning and understanding why the switch can be a big boost over what you might have achieved running either style constantly.

And while this definitely qualifies as a cycling strategy, it is really not intensity cycling in its truest form. But that’s another article for another day.

If you respond well to volume, yet find yourself stuck way too long at the same poundage, you may find that doing volume for 60-75% of a given period, and inserting HIT/low volume/power training (call it what you will) as a means to reduce overtraining tendencies and boost strength levels goes a long way towards a bigger, better you.

Say whatever you want, but an exceedingly large percentage of those doing volume training experience very irregular poundage progression.

 If the volume and frequency is right for YOU when doing a low volume routine, strength increases are usually like clockwork.

So with this scheme you do some volume, make progress on the weights and make good size gains.

Then, BEFORE you are hopelessly stuck, you switch to HIT and rack up some solid poundage increases, and then HIT the volume (ha-ha) with more weight on the bar and climb another size rung.

This is a good plan for those of you that don’t tolerate volume well and tend to overtrain, yet get good size gains from using high volume for short periods of time.

Doing your HIT routine for 60-75% of the time, and then periodically switching to a volume approach gives some people just the right balance they need to get the best of both worlds.

Trenbolone – How to make your own Transdermal delivery system

A transdermal is made quite easily. Option number one is simply to get your hands on some DMSO, mix up a 50/50 mix of DMSO and water, add in the crushed up fina pellets and apply to the skin. The second is to make an alcohol carrier. You can find the necessary products at any local pharmacy and the more you buy, the cheaper it gets. All of it perfectly legal, easy to obtain since pharmacies are supplied 5 times a day and not too expensive. You need ethanol (as pure as it gets, I use SD40) and Isopropyl Myristate (IPM), a mix of isopropyl alcohol and myristic acid. Mix up 70% ethanol and 30% IPM and dissolve 50 mg per ml trenbolone in your solution. Meaning if you had a solution of half a liter (500 ml) you could add in 25 grams of trenbolone. Again, simply apply and let it dry. These methods will give you roughly 25% absorption of trenbolone.

To get the maximum it is recommended that you inject the stuff of course, but that’s slightly more complex as you need to get rid of a lot of the crap they put in these cartridges. You will need sterile oil, solvent (lipophillic), 1 empty sterile container, A syringe filter, two syringes and 2 18gauge needles. Start by putting your pellets in your solvent, and let it sit. You want the pellets to become completely undone and dissolved in your fluid. This is imperative. Shake it up real good and then let it sit for 12-48 hours to let all the crap sink to the bottom. Now take one of your syringes and start transferring the fluid into the sterile oil. You can decant as well, but you really don’t want any of the crud on the bottom to make it into this solution, so using the syringe and doing it slowly is the best way. Now take your empty sterile container and use a new syringe to transfer the oil. Attach a syringe filter between syringe and needle and slowly put the oil into your container, slowly filtering it. For everytime you repeat this step you need uncouple the filter/needle from the syringe, or else dirt will gather at the wrong side of the filter and get into your solution. In fact, if your container is a vial its advised that you leave the needle in the vial with the filter on it and you just use the syringe to refill and filter. This solution is now fit to be injected. Its still advised to hold the syringe with the trenbolone under some hot streaming water before injecting first though.

Nasal sprays and sublingual forms are also popular, and while they too have some minor success, they are the worst way to go. It’s a steroid, and with the added ester its even more lipophillic. Since the mucous membranes in the mouth and nose only let hydrophilic substances through, the rate of absorption is extremely limited. Usually to achieve this cyclodextrins are used, sugars that are lipophillic on the inside and can hold a steroid inside, but are hydrophilic on the outside, making the whole absorbable through these channels. But since fina does not have this and most of us do not possess the skills to make cyclodextrin complexes in our own kitchens, this is not a path one should consider.

GHB and GBL – Powerful Growth Hormone producer explained

 

Most new bodybuilders will not have used GHB, maybe not even heard of it outside the party scene, which is a pity. As a performance aid hardly anything compares to GHB. As an anabolic agent it is phenomenal. If used correctly nothing can touch GHB. At low doses it wipes out depression and makes you feel like you are on the best recreational drug on the planet. You will be a legend in the bedroom as well as your bedroom prowess increases ten fold. If you want a reputation with the ladies this is the product to use! But we bodybuilders do not use it for these purposes , do we? We use it for Growth Hormone release and super recovery sleep.

It does work. Take it a night on a night on night off basis and the gains come thick and fast with a leaner more striated muscles within a couple of weeks of using it. Your appetite and mood increase and you feel and look a hundred times better.  It works by putting you into deep REM sleep. You get a good 50% increase in recovery time and a good 2IU of Growth Hormone per night. That is similar to spending £20 on synthetic Growth Hormone, but this is your own GH so your body does not fight GHB meaning you can get Growth Hormone release night after night. 

Since real GHB powder is hard, if not impossible to get in most areas, users now use GBL as this is basically a pre-cursor to GHB and the effects of GBL are the same as GHB. GBL converts directly into GHB in the body. Any excess is converted harmlessly into water and oxygen. It is considered to be a slow release form of GHB with the effects working a lot longer than direct GHB. This depends on the weight of the user as well as how much food is in the stomach.

GBL tastes terrible and should be taken in a fizzy sugar free drink like Cherry Coke or Lilt. This masks the taste almost completely. Never give this product to anyone other than yourself and keep out of the reach of Children for Gods sake.

Be careful with the dose. A light dose will make you feel fantastic, too much and you will feel sicker than my dog on chocolate. It is a kind of motion sickness which feels like you are on the worst roller coaster ever made. You will want to take of your skin and put things on your head for some strange reason. Get it right and the magic happens.

You must use this properly and sensibly. It is not dangerous in overdose, which you will have to research yourselves, but can make you feel terrible. Never, ever, ever, mix with alcohol of other drugs (other than steroids etc).

2 ml is a good staring point. 5 ml will get most big guys asleep within 25 minutes and you will be dead to the world. Remember to tell your partner that you will not be able to be woken up for a good 3 – 4 hours after you fall asleep. Start LOW and work your way up. When you find the right dose, stick to it.

Take on an empty stomach at around the same time each night and then go straight to bed. No messing around, get in bed and wait for the tidal wave.

TEST, FOOD AND TAPERING GEAR MYTHS EXPLAINED

CUT AT ALL COSTS EXCERPT - TEST, FOOD AND TAPERING GEAR MYTHS EXPLAINED This is an excerpt from 'Cut at All costs' Which not only has complete fat loss methods both natural and chemical but also delves into the common myths of the use of gear, fat loss and food that Bodybuilders still get fooled by. Today I give you three myths and blow them out of the water!

FOOD IS YOUR MOST ANABOLIC AGENTPop Quiz. What's the most powerful of all these anabolic agents…halotestin; anadriol-50, testosterone, or a double bacon cheeseburger? The cheeseburger! This point cannot be stressed enough. It doesn't matter if you are taking perfect dosages of the most powerful drugs with a full range of complimentary anti-estrogens, etc stacking with growth hormone and insulin like growth factor (if that even does anything…) you WILL NOT grow large without excessive amounts of food. I will not go into this much because I have done so in detail in my books and articles on the Area9.net and Bio-freak.com websites. I will simply re-iterate the most important thing for any bodybuilder trying to get obscenely large; care only about total protein intake and total calorie intake. Nothing else matters except that and adequate fluid intake - 2 litres a day is what I recommend for most Bodybuilders, more in hot weather. You have to be eating every three hours. After three hours all the Amino acids (protien) around the muscle cells is drained and has to be replaced. Consider eating your job, it's not something you do to support your body's natural cycles of feeding-you are pushing your body to grow to a level it has never done before (except perhaps as a baby); you need a constant influx of calories and protein. If, by some miracle, you have the time and money to prepare and eat 6-8 meals that each consist of a thousand clean calories go ahead and do that. But, realistically, it's much better to stuff yourself with ice cream and hamburgers. This is what the pros do, at least the ones that turn out year after year with 10lbs or more in new mass.

• TAPERING CYCLES IS BULLSHITAny amount of injected testosterone (or its derivatives) in the amount required to produce gains is going to shut down your natural production. Studies show sterility (temporarily, guys so do not panic, only Deca - may and I stress MAY cause permanent sterility but I had two boys when using the stuff so this just goes to show that medical stuides are often bullsh&t to use real world Bodybuilders) at dosages of JUST 200 mg of testosterone per week, the average Bodybuilder takes 700mg per week, which really is the LEAST amount of gear you need for good results, from which you can assume that your natural testosterone production has come to a halt.
  Keeping this fact in mind, you need to find the weekly dosage of hormones you want to use to get your gains and stick to it throughout your cycle. Now granted receptor sites are being occupied and only a small portion of them are becoming "free". Think of it like a parking garage. When the movie is showing the garage is packed, but a few people will trickle out early opening spots for the few desperately circling cars. If you had extremely limited amounts of drugs you could load up your sites with a great deal of drugs then use very small amounts to fill up those open receptors as they become available. This is impractical. Your best option is find a weekly dosage of androgens (say 700 mg per week) and keep on it for the 6-8 weeks you are on. You may want to switch esters of the drugs (esters generally change solubility and absorption time) as your cycle nears its end so that you can be sure when the drugs are out of your system, but that's about it. Let your "helper" drugs like HCG, clomid and nolvadex get your body back online. Non-testosterone drugs, like nandrolone absolutely should not be tapered in my opinion and neither should orals. This is yesterdays science and it was incorrect. Those still spouting it just show their total lack of any understanding of the biochemistry of the body and it's interactions with gear.
• 
  
  TESTOSTERONE IS TESTOSTERONECypionate leans you out. Undecoanate makes your dick bigger….whatever, this is all bull spread throughout the gym often by dealers who want to sell more gear and to do this they fool their 'customers' into thinking this Test is better than this test. So let me tell you the TRUTH. Here it is:
  There is no difference in the biochemical changes to your body based on what ester of testosterone you are taking.
  If the milligram dosage is equal you cannot say whether 1000 mg of propionate is better then 1000 mg of cypionate. The difference between these compounds has to do with period of action in the body, something called pharmacokinetics . Some testosterone esters last only briefly in the body and require daily injections (propionate for example). Other esters are more slowly absorbed and have longer periods of time (ethanate). As long as you know the time table for these drugs you need to only decide on the dosage level (frankly at LEAST 700 mg of testosterone a week is required to grow) and the dosing scheme. 700 mg of propionate per week should be given as daily 100 mg injections; longer lasting compounds can be given less frequently.
  But don't be a moron, if a drug takes several days or a week to start working in the body you are not going to see gains right away whereas you would see rapid change with a faster androgen. Perhaps this is where the misinformation began… Regardless do not be misled by this enduring gym myth. There is no reason why any ester of testosterone is any better with the exception of timing. Take whatever you can get and forget about the bull dealers (who often have written books in order to sell more gear - this was common in the 1990s) who simply want to try and sell you more gear and lie to do so.

CLENBUTEROL

Clenbuterol has become a preferred pharmaceutical for maintaining size after discontinuing a steroid cycle. The reason, it is thought to be mildly anabolic and anti-catabolic. Hey, it is even illicitly fed to race horses and cattle with intent to produce leaner and meatier animals. A lot of money is won and lost at the race tracks

Here comes the revelation: IT IS TRUE that clenbuterol can significantly increase meat production in animals (muscle), but in MILLIGRAM dosages, not in the MICROGRAM dosages suitable for human consumption. Try taking even half a milligram of clenbuterol per day and see what happens (I definitely don’t recommend it)! You will suffer blinding headaches, experience cardiac arrhythmia, tachycardia, and high blood pressure. If you are lucky, you will not suffer a heart attack or a stroke.

This next story is completely anecdotal, but none-the-less, do any of you remember an incident with those pink pentangular Thai Anabols a few years back? There were a few batches of the stuff around, counterfeit of course, that were supposed to contain 5mg of methandrostenolone, but instead contained between 2 and 5 mg of clenbuterol instead. An athlete in my country took a few of these tablets and had to be taken to hospital. Luckily, he didn’t suffer any permanent consequences.

Back to the analysis. Now don’t get me wrong, clenbuterol is a useful addition post-cycle. It increases strength temporarily, allowing harder workouts, which in turn helps preserve lean body mass. It also increases thermogenesis, aiding in the lipolysis of fat accumulated while on the cycle. Another benefit is its excitatory effect, causing a feeling of well-being and mental focus, thus potentially relieving some of the possible depression and lethargy associated with discontinuing steroid use (especially in conjunction with piracetam). But in my opinion, it has no direct effect on anabolism and anti-catabolism, at least not in human dosage.

One Day Muscle Blast Program

By Paul Becker
copyright © 2008 Paul Becker

In The Rader Master Bodybuilding and Weight Gaining System, Peary told us about a program he developed that could add up to 3/4 of an inch to a trainees arms in one day. The program goes like this - pick a day when you can do nothing but train, eat and rest. You use just two exercises, one for triceps and one for biceps, and you do a set of each every hour for 12 hours. Use a weight lighter then your usual poundages, and do not work to failure. Eating some protein every hour, massaging the muscles after each workout and to resting all you can, were also recommended.

This program has worked for many and we could continue to use it exactly the same way to get a quick increase in arm size, but Peary gave us a hint of the full usefulness of this method. He stated "Most men use it on their arms since no one ever seems to have as large arms as he would like. However it will work on any muscle. We hope that some day when we have a greater understanding of muscle growth and the controlling factors, a similar method can be applied to men and women in a specialized session of perhaps a month and give them a physique that today takes years to acquire." So we can see that Peary had a lot of hope for this method.

I believe I have a program that would be useful for advanced hardgainers who would like a quick increase in size all over their body. It would go something like this, you pick six exercises that cover the entire body, for example squats, bench press, over-head press, rows, calf raises and curls. For about 4 weeks you workout twice a week ,wed and sat, (this is to get used to these exercises and avoid extreme soreness when you begin specialization) do 2 work sets for each exercise, then on week five on Wednesday you do your regular workout but on Saturday you take the first exercise (squats) and do one set an hour for 12 hours, use about half of your usual poundage the idea as Peary said was "Working on the principle of flushing the muscles with blood and keeping them flushed all day long, the muscles will grow unbelievably for a short time.", so we aren't trying to push to maximum on these sets. Keep the Wednesday workouts the same as the first 4 weeks, and every Saturday take the next exercise in your program and hit it for 12 sets in 12 hours.

This program is still admittedly experimental, but all signs seem to show that it would bring about a big gain over the 10 weeks it takes to complete. The most important thing is that you don't get overtrained, do only two workouts a week, and give the most days rest after the specialization day, hence the wed and sat schedule. The other thing is to do the hardest exercises like squats early in the cycle when you recovery ability is strongest and as the cycle progresses you work your way down, and at the end of the cycle you are doing the least taxing exercise like curls. The volume per exercise is high one day a week but the overall volume is kept at about 12 sets a workout, which is still not too bad for a hardgainer.

If you are a beginner, or intermediate stick to the basics like 20 rep squats, heavy deadlifts, presses, at al., you will grow plenty fast if you work hard, and eat and rest enough. But, if you are getting close to you potential and would like to get a quick burst of size, try this routine and see how it works for you. Tell me how it goes.

Relaxed Training For Body Builders

By Dennis B. Weis

There Are Many Different Ways A Body Builder Can Train, And Often
the Workout Schedules Body Builders Use Compliments Their
Psychological Makeup. They Do Physically, What They Feel
Comfortable with Mentally At A Particular Time.
Back in the day I dripped blood, sweat, and tears desirous of Herculean
ambience, training 2-3 hours a day at times (much to my then wife’s dismay)
employing suffer to gain programs.
I’d wade through 20 or more sets per muscle group(s) performing 8 to 12 reps
each. Light poundage(s) were not for me either; I’d challenge the heaviest
poundage(s) I could put to use. Each rep(s) was as fast as I could make it while
maintaining proper form, with sets going together in combinations, Resting was
only a word…. and I’d take only 1 minute’s rest at any time between sets.
Instead of 6 to 8 exercises, my workouts covered 15 or more. Six sessions each
week was my rule; and no layoffs of more than 2 days. Every workout, each
exercise, every moment, in fact, was a challenge, a strain, a fight!
As my work rate in the gym became more severe, the gains in size, strength and
muscularity came faster. I soon realized that the gain factor increased in a direct
ratio to how much I suffered in the gym!
“Crazy training? Maybe, but it seemed perfect for me at the time. I thrived on that
style of training.. I was never tired, and my health improved with each week, as I
loaded up on supplements to provide the raw materials I needed. Glorying in the
size, density, strength and power of my muscles, my energy in the gym seemed
boundless. I saw no signs of ‘going stale’; my interest grew steadily, never
declining.
I never could understand those gutless wimp body builders who exercised as if it
was a chore. As I’ve grown older my enthusiasm for training is still high but my
viewpoint has broadened. This has led me to some conclusions that may
surprise you.
Basically, I now believe that few bodybuilders derive pleasure from actual
performance of the exercise program. For the majority, it is their goal that
provides the pleasure, not the act of the training itself. Having said that, I realize
that some body builders who dedicate themselves to a cruel training program
without missing a workout for months on end, actually may seem to enjoy it.
I feel it is the daydreams of the future rewards of “Olympia Winner Huge”
muscles or great power of a Leviathan that is providing the training incentive; and
gives body builders a euphoric feeling instead of the misery of muscle pain from
the performance of uncle Guido ((GWEE do) style workouts.
Older body builders, though not as ambitious, often “suffer” as much as the
younger body builders, for their aging bodies complain sometimes at even the
mildness of muscle exertions. Sure these men don’t enjoy a Spartan regime but
they DO enjoy the results of more; muscle size, strength excellent health, extra
energy they achieve, makes the task of training more bearable.
But, after all these years, I still enjoy training and look forward to each session
with the heavy iron. Although I’m pleased, I’ve often wondered why my interest
has remained so intense. Since I’m no different from other bodybuilders, I am
convinced that the answer lies in the use of “relaxed training”.
In seriously preparing for a physique contest or a power lifting meet, you must
definitely work hard and there can be no other way. If you are on a tough routine
of specialization, (such as one of those outlined in the Kennedy/Weis book:
HUGE & FREAKY MUSCLE MASS and STRENGTH SECRETS) then too you
must expect to suffer to gain. But the man who is interested only in looking fit,
feeling vital and being physically efficient, can relax in the gym and seek the path
of least resistance and find it. The eventual result of this practice will be
“relaxed training”.
Here are 4 Guideline Factors for implementing
“relaxed training”
1. Employ exercise biased selections you enjoy instead of those that annoy you.
With the wide variety of movements available for each muscle group of the body,
this is not difficult.
2. Perform each exercise, with extreme mental focus, until comfortably tired
NEVER going to beyond failure and into lactic acid paralysis.
3. Gauge the length of the program by the way you feel on a particular training
day.
4. Finally ,train moderately do not rigidly insist on using certain poundage’s but
select poundage(s) you feel like handling without straining much.
All four of the guideline factors compliment the concept of “relaxed training”
where enjoyable workouts are experienced. I and others that I coach in body
building have trained in this manner with tremendous success. From my
observations there is never a reluctance to go to the gym, never feeling of
boredom or unhappiness while training.
Here are 4 workouts which represent the best of
“relaxed training”
No. 1
Rotating Sets and Reps Workout
Monday and Thursday
(Do one or two specific warm-up sets first)
Barbell upright rows or (sub: Incline barbell press) 4 sets x 12 reps
Barbell back squats (High bar style and parallel depth) 4 sets x 12 reps
Tuesday and Friday
(Do one or two specific warm-up sets first)
Supine barbell bench press or (sub: Incline barbell press) 4 sets x 12 reps
Barbell bent over rowing or (sub: Conventional Deadlift) 4 sets x 12 reps
Follow the above workout program for a month or so if you are limited for workout
time. During the first week of the program, adhere to the 4 sets x 12 reps
outlined above.
During the second week, change your sets and reps to 6 sets x 8 reps on the
three upper torso exercises and for the squat movement, do 3 sets x 16 reps.
The third week, change your sets from six to eight and the reps from eight to five
on the upper body exercises.
On the squats, reduce the sets from three to two and increase the reps from
sixteen to twenty. Week four remains the same as week three. Always try to
increase the poundage whenever possible but not at the expense of “technique
emphasis.”
No. 2
Super Fitness Strategy
On this particular 20-minute “Relaxed Training” workout all you will need is a
barbell of a weight can curl five times in good form and two dumbbells whose
total weight is about half of that of the barbell. Since this program is more of a
localized muscular fitness protocol so, the poundage(s) used do not need to be
extremely heavy. Therefore, the routes to success will be in the exacting
technique emphasis employed within each exercise. Spend 3 seconds in the
positive phase contraction and 4 seconds in the negative phase of each
repetition performed.
Do the following exercises and repetitions in the exact following order and
without any rest pauses whatsoever.
BB curl 5 reps
DB lateral raise 10 reps
BB curl (again) 5 reps
BB press (standing) 10 reps
BB bent over rowing 10 reps
DB side bends (one dumbbell only) 20 reps
DB alternate front raises 10 reps
DB front lunges 20 reps
BB shrugs 20 reps
Ab crunches 20 reps
BB back squats 15 reps
DB straight arm pullover 15 reps
Ab knee pull-ins 20 reps
BB bench press 12 reps
BB conventional deadlift 15 reps
DB flat flies 10 reps
One-leg heel raise (hold DB in each hand) 20 reps
(Abbreviations: BB – barbell; DB – dumbbell)
No. 3
25 Maxi-Pump Rep System
This is a race-the-pump, total anabolic workout where one set of 25 maxi-pump
reps are performed for each of the following exercises in literally non-stop fashion
and in the order listed.
(1) One-legged dumbbell heel raises.
(2) Leg curl on machine.
(3) Leg extension on machine.
(4) High Bar barbell back squats.
(5) 30-degree Dumbbell incline press.
(6) One-dumbbell pullover.
(7) 30-degree dumbbell incline press.
(8) Pulley cable cross-overs.
(9) Barbell press behind neck.
(10) Dumbbell lateral raises.
(11) Barbell upright rowing.
(12) Dumbbell shrugs.
(13) Dumbbell press over head (Gironda style).
(14) Neck work (Front, side, or posterior).
(15) One-arm pulley cable rowing.
(16) One-arm bent over dumbbell rowing.
(17) Close grip bench press with E-Z curl bar.
(18) 45-degree Preacher barbell curls.
(19) Lying barbell french press.
(20) 30-degree Dumbbell incline curls.
(21) One-arm dumbbell triceps extensions.
(22) Two hands barbell curl.
(23) Reverse barbell curl, and finally,
(24) Dumbbell concentration curl.
You can walk through the entire 24 exercises in about 27-30 minutes, but only if
all the training equipment is arranged and ready to use beforehand.
No. 4
The Super-Ten
This workout conditions muscle “tonus,” improves heart and lung efficiency, and
builds enduring strength. Use approximately one-third of your bodyweight on a
barbell and begin the exercises, moving from one exercise to the next with
absolutely no rest pauses. The only break you will get at all will be when you
reach exercises 9 and 10 (where a switch of hand orientation is necessary).
Perform each exercise for 15 continuous repetitions each.
(1) Parallel barbell back squats – warm up.
(2) Bent Arm supine barbell pullover (lying supine on an exercise bench).
(3) Barbell upright rowing.
(4) Standing barbell press behind neck.
(5) Barbell standing heel raises.
(6) Barbell (positioned on back) side bends.
(7) Barbell front lunges.
(8) Barbell stiff-legged deadlift.
(9) Two-hand barbell curl, and finally,
(10) Barbell back squats (below parallel).
Before I’m flooded with eMails of outraged protests by you gym rats who insist on
quoting clichés such as; ‘lift heavy or GO home’ or ‘you’ve got to WANT it’ let
me emphasize a point.
This concept of “relaxed training” as represented in the 4 workouts presented
are for the body builder who wishes only to keep fit, strong and well built with a
minimum of effort, in the most pleasant way possible.
Relaxed Training is definitely not for the experienced hardcore body builder,
power lifter; or strongman. They already know there is no easy way for them! I
do feel there is an important place for this system, however.
As just one example, it is difficult to get an older man started with the weights.
Using the “relaxed training” method, he becomes a body builder almost before
he realizes it and will probably keep training painlessly the rest of his life.
In closing I want to make a radical statement. The kind of “relaxed training” I
have talked about can actually, for most natural body builders, even if they have
aspirations on competing, be as productive or more than the heavy duty only
training approach. The “go heavy go home” group tends to train too hard and/or
too much and holds back forthcoming gains.
Keep the unorthodox approach of “relaxed training” in mind – it may prove
valuable, sooner than you think.



Weighted Inverted/Pull-Up Rows

The pull-up row (a.k.a. Inverted Row), is a great bodyweight exercise for the back that you can do using just about any low bar or rail.

THIS version adds resistance to the movement, increasing it's value even further. And you can load some very substantial weight onto it!

You'll need the a bar about 3 or 4 feet off the ground (this is where a rack comes in handy - you can set the height of the bar - a Smith machine bar will be perfect for this, too), a barbell and a bench or chair.

Set things up like in the picture below. The bar about 4 feet up (you'll have to play with bar height to get it right for the exercise), the bench a few feet away from the bar and a barbell on the floor in between. If you have a barbell pad, put that on, too, but a towel around the bar will work just as well.

Sit in the floor and slide your legs under the bar.

Get the bar onto your waist - right about where the hip bones are (where you bend).

Now reach up and grab the bar in your pull-up grip (I'm using a close, underhand grip here).

Get your feet up on the bench. Now you're ready to go!

Pull yourself up. As you can see, if you didn't have the bench, the bar would just roll down your legs - you need to maintain the bend in the waist to keep the bar cradled.

You can also perform this exercise with a wide, front grip. Use a lighter weight for this.

This weighted variation gives you a nice way to load the pull-up row exercise, though I've gotta be honest, in looking at these pictures, I should have used a lighter weight and leaned back more...these look more like pull-up positions more than a row.

Definitely got some great back work out of it either way, though, and I know if you try this one, you're going to feel it targeting your back extremely strongly.

Cell-Tech Hardcore Pro Series

Cell-Tech Hardcore Pro Series

October 20th, 2011 admin

What is MuscleTech Cell-Tech Hardcore Pro Series ?

A portion of every single dollar spent on MuscleTech Cell-Tech Hardcore Pro Series supplements goes back into supporting its research and development efforts, which includes funding clinical research, reviewing third-party scientific studies and consulting with leading university researchers.  However, you would need to eat several amounts of those foods – certain fish and meats – to have the equivalent of a single teaspoon of powdered MuscleTech Cell-Tech Hardcore Pro Series.

During muscular contraction it serves as an energy source. To get a little technical, in order for our body to get energy we break down ATP (adenosine triphosphate) to ADP (adenosine diphosphate), it is when all the ATP have been broken down that a creatine molecule donates a phosphate group to the ADP and this cause our body to have more energy. So basically when our body does not have any more ATP molecules left to help produce energy that creatine steps in and further increase energy production.

How does Cell-Tech Hardcore Pro Series work?

Cell-Tech Hardcore Pro Series works through two mechanisms. First, intracellular water retention. Once the Cell-Tech Hardcore Pro Series is absorbed into the muscle tissue, it attracts large amounts of water resulting in super hydrated muscle cells, what means that it will have a better contraction and a better look. Second, the ability to improve the body’s ATP – the fuel of the muscle – production what allows a better contraction of the muscle. Cell-Tech Hardcore Pro Series restore the ADP into ATP, lending a phosphate to the first. Then strength and endurance are increased as this process goes on. 95-98% of creatine is stored in muscles and the rest is scattered throughout the body.

How should I take Cell-Tech Hardcore Pro Series?

Consuming Cell-Tech Hardcore Pro Series earlier than a sports activities occasion can provide extra and longer lasting power for the athlete. Protein technology and different beneficial results have also been noted. But when Cell-Tech Hardcore Pro Series is used in sports activities that require endurance, resembling swimming, operating lengthy distances and marathons the results aren’t as good. Some analysis has shown little benefit and different research has proven no increase in performance.

Cell-Tech Hardcore Pro Series should be loaded for 5 days, meaning take 4 serving of 5 grams for 5 days. Then take 5 or 10 grams daily to maintain. By loaded Cell-Tech Hardcore Pro Series you are saturating your muscles very fast, but if you do not load it then they will be saturated in 3 to 4 weeks. For workout days take it right after you workout and on non workout days take it whenever it is convenient. You should always mix Cell-Tech Hardcore Pro Series in a sugar drink, i.e orange juice, grape juice, etc. Myths have developed that you can get better absorption if you mix it with a carbonated drink.

I hope I could explain what Cell-Tech Hardcore Pro Series is.

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VPX Redline Ultra Hardcore

VPX Redline Ultra Hardcore

November 6th, 2011 admin

VPX Redline Ultra Hardcore

VPX Redline Ultra Hardcore

What is VPX Redline Ultra Hardcore ?
Redline Ultra Hardcore’s Tri-Action, Liquid & Microtab Delivery innovation is Biotechnology exclusive to VPX. First, the clear faster acting liquid delivers sub-micron active compounds into your body within seconds. With a high speed shearing blade process VPX reduces active particles to a weight of less than one micron. These advanced liquid phase pharmacokinetics result in ultra-fast absorption. After the liquid actives are released, the specially engineered Black Microtabs bypass the high acid (low pH) environment of the stomach, consequently, minimizing digestive degradation. The high pH alkaline environment of the intestines trigger the Black Microtabs to burst open and go to work within minutes to flood the body with potent fat incinerating factors. When all other fat burners fail, Redline Ultra Hardcore Blue Microtabs release steadily into the system for up to three hours as proven by dissolution studies in VPX’s state of the art laboratories!

How does VPX REDLINE Ultra Hardcore work?
The liquid in the VPX Redline Ultra Hardcore pills is fast-acting and is absorbed into your body in seconds. Then the Black Microtabs make it past your stomach, as they are coated with a material to resist stomach acid. Once they reach the intestines, the Black Microtabs “flood the body with potent fat incinerating factors” for up to three hours. VPX Redline Ultra Hardcore pills also contain a large amount of caffeine, a well-known stimulant.

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A MuscleTech HydroxyStim Review

A MuscleTech HydroxyStim Review

 

 

What is MuscleTech HydroxyStim ?

MuscleTech HydroxyStim is a pretty new diet pill from MuscleTech, a heavyweight in the diet pill and health supplement business. They have distribution in all the major supplement retailers and have no small budget for product development, so we weren’t surprised that they spent a reported 18 months developing MuscleTech HydroxyStim. The “Stim” refers to stimulant, so what does Hydroxy Stim offer other than some caffeine like every other diet pill out there?

How does MuscleTech HydroxyStim work?

MuscleTech HydroxyStim has been formulated with a powerful and effective dose of caffeine that has been scientifically suggested to stimulate a thermogenic response. Meticulously dosed and carefully formulated, MuscleTech HydroxyStim delivers a surge of energy to give you a powerful boost for enhanced workout performance support. By stimulating acute mental focus, MuscleTech HydroxyStim quickly triggers an unrelenting training experience. With each and every dose, MuscleTech HydroxyStim supports an overwhelming physical drive that makes you feel unstoppable – in the gym, in the cage or on the field. To ensure that it hits you hard and fast, the super-concentrated HydroxyStim formula is contained within ultra-compact thermo caps to ensure rapid release and diffusion.

How should I Take MuscleTech HydroxyStim ?

As always, read the label carefully and follow the directions. Under no circumstances should you exceed the recommended dosage! To assess your tolerance of this potent formula take one (1) capsule once daily for the first two days. On days three and four, take two (2) capsules once daily. On day five and beyond, take three (3) capsules once daily. Take before your workout. Drink 8-10 glasses of water daily for general good health. Read the entire label before use.

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The Oxyelite Pro Review

Oxyelite Pro Review

October 28th, 2011 admin

The Oxyelite Pro Review
What is Oxyelite Pro?

OxyElite Pro is Pharmacist-formulated to deliever fast results. Therefore, it must be used with extreme caution, and only by healthy adults capable of handling its quick results and true power. It is mandatory that uses get clearance from their physician before use. Super Thermogenic. Scientifically Reviewed. OxyElite Pro is recognized as the actual super Thermogenic fats burning and safest weight loss on the market and it’s an excellent benefit in your entire physique as will because your own figurant.

How does Oxyelite Pro works?

OxyElite is a thermogenic fat burner, which means that it will increase your heartrate, which will increase your body heat and metabolism. If you have heart problems, you should not take this or any other fat burner.

How should I take Oxyelite Pro?

As a dietary supplement, take 1-3 capsules on an empty stomach before breakfast. Take an additional 1 capsule six to eight hours later on an empty stomach, if needed. Due to extrmeme potency, begin by taking 1 capsule before breakfast and 1 capsule six to eight hours later to assess tolerance. Do not use product for longer than 8 weeks folowed by a subsequent 4 week break. DO not exceed 3 capsules in any 24 hour period.
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Bodybuilding Creatine Supplements

 

 

 

 

 

Creatine Monohydrate Information
Bodybuilding Creatine Supplements

What is it and how does it work?Creatine is a compound that our bodies can get either through the food we eat or
from supplements. It was first introduced to the public in 1993 by EAS in their
product called Phosphagen.  During muscular contraction it serves as an energy
source. To get a little technical, in order for our body to get energy we break down
ATP (adenosine triphosphate) to ADP (adenosine diphosphate), it is when all the
ATP have been broken down that a creatine molecule donates a phosphate group
to the ADP and this cause our body to have more energy. So basically when our
body does not have any more ATP molecules left to help produce energy that
creatine steps in and further increase energy production.

Where is it stored?95-98% of creatine is stored in muscles and the rest is scattered through out the
body

What are the different types of creatine?

1. Creatine Monohydrate: is probably the most used and cheapest form of creatine. It is made up of 88% creatine and 12% water so ever 1 gram of creatine monohydrate is only 880mgs of creatine! They don;t tell you that on the label!!
   
2. Creatine Phosphate: is the form of creatine that our body uses since creatine monohydrate gets converted into creatine phosphate in our body. It is this form that gives a molecule to ADP in order to increase energy. Creatine phosphate is 62.3% creatine and 37.7% phosphate and studies have not shown it to be better than creatine monohydrate.
   
3. Creatine Citrate: is the creatine compound that is the most water soluble than the other forms. It easily dissolves into water (or whatever liquid you are using) but it is only 40% creatine. Also there is no proof that it is better than any other type of creatine.
   
4. Creatine Ethyl Ester (CEE) : is the newest type of creatine to hit the market but is it worth the money? Supplement companies claim that it has a higher absorption rate than any other form of creatine, but there are no independent scientific studies conducted on this statement. It also does not cause the bloating and water retention that other forms of creatine cause.
   

What is the best form of creatine to buy?Okay the cheapest form of creatine you can buy is creatine monohydrate and the
most expensive one is CEE. Since there are no studies showing that CEE is truly
better than creatine monohydrate, I would suggest that monohydrate would be the
best bet. But if you have the money to spend (throw away) then try CEE and see for
yourself. But as for creatine phosphate and citrate, there is no scientific proof
showing that it works better than monohydrate.

What are the side effects?

Short-term side effects are upset stomach, muscle cramping, diarrhea and
dehydration. Usually these occur because people are not drinking enough water.
There have not been any long-term studies conducted so the side effects are
unknown. Remember if its making you feel worse than when you were not taking it,
stop using it!!

How should I take it?

Creatine should be loaded for 5 days, meaning take 4 serving of 5 grams for 5
days. Then take 5 or 10 grams daily to maintain. By loaded creatine you are
saturating your muscles very fast, but if you do not load it then they will be saturated
in 3 to 4 weeks.
For workout days take it right after you workout and on non workout days take it
whenever it is convenient.

What should I mix it in?

You should always mix creatine in a sugar drink, i.e orange juice, grape juice, etc.
Myths have developed that you can get better absorption if you mix it with a
carbonated drink or in hot water. As said these are just myths, for the best
absorption take it right after you workout mixed in a sugary drink!

What should I not take when using creatine?

You should not take any caffeine products, such as diet pills since creatine makes
your body hold water, while caffeine makes your body release water.
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Cardio Bodybuilding and Weight Lifting

Cardio Bodybuilding and Weight Lifting

Complete Guide to Cardio TipsCardio has always been a problem for a great deal of people. There have been
uncertainties of how many minutes you should do it for, at what intensity, what
machines are the best and what time of the day should you do it. This guide will help to answer these questions and a few others. (If you are new to cardio, remember to take it easy for a few weeks)
High Intensity or Low Intensity:This has people fighting about what is the best one for fat burning? Well the answer is combination of the two. See if you do high intensity workout everyday, then your body will get used to it, but by mixing up the two it never knows whats coming next. By keeping your body guessing, you never let it get used to anything. Just like in weight lifting, if your body is used to you bench pressing 185 lbs for 12 reps after awhile your body doesn't get stronger or adds any new muscle. The same principle olds true in cardio.

                        HITT (High Intensity Interval Training)Like the same says this is the high intensity workout that last about 15-25 minutes. You have to keep your heart rate between 75 - 85% of your maximum. There are many variations of how to do this, some people just go through the whole workout at a steady heart rate, while other will sprint for 30 seconds and jog for 30 seconds.This allows them to hit the high end of their heart rate, but also the lower end. HITT is very effective in burning calories and a typical workout of 25 minutes can burn near 400 calories. The same workout in low intensity would only burn around 200 to 250 calories. HITT is good for people who do not have a lot of time to spend at the gym or get bored on low intensity workouts. Even though in a HITT workout you burn more total calories, but fewer come from fat. In recent studies, it was shown that HITT workouts left a person's metabolism elevated for more than 24 hours.

                          LISS (Low Intensity Steady State)LISS is the low intensity workout keeping your heart rate at 65%. LISS burns few total calories but more from calories from fat. LISS workout should last a minimum of 30 minutes and a maximum of 50 minutes. More than 50 minutes you will risk burning muscle tissue for energy.
When is the best time to perform cardio?:The best time to perform cardio in order to lose fat is in the morning time fasted.
This way your body burns more calories from fat since you have not had anything to eat since the night before.

                      Never perform cardio after lifting weight!!I can not stress this enough and I wish someone had told me this before I had to learn the hard way. Doing cardio after lifting hurts you in 2 ways: 1) your body will start to burn muscle tissue for energy, since you already did 45- 1 hour weight lifting workout 2) you muscles will not grow because instead of having your post workout shake, you are doing cardio. It is better to not do cardio than to do it after weight lifting!!!
Should I eat after doing cardio?:To burn the most amount of fat, you should not eat anything for 45- 1 hour after
doing cardio. Well this can be tough but it works! The when you do eat limit it to
healthy fats and protein. The after 2-3 hours you can have carbs. If this does not work for you have a meal that is balanced in protein, carbs and fats.
What are the best machines in the gym to perform cardio
on?1) Treadmill: If you are just starting out, stick to walking and slowing work up  to jogging. Treadmill will help you burn the most calories but if you have joint problems it could make them worse.2) Elliptical Machine: This gives you a full body workout and burns around the
same calories as a treadmill and is not as hard as the treadmill on your joints.
People with joint problems should stick with the elliptical.3) Stair Climber: It burns less calories than the previous 2 machines, but boy does it make your heart race! It is good to perform HIIT type of interval training on here.

 4) Stationary Bike: Burns the least amount of calories, but is helpful in performing LISS training.
When choosing which machine to perform cardio, remember that if your not
enjoying your workout, you can always switch to another machine. Choose the one that you are most comfortable with and if you want to change up your routine you can always select another.

  

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