The Awful Truth About CoQ10

The Awful Truth About
Coenzyme Q10

Here's the Only Way That the CoQ10 You Take Can Give You the Energy You Need...

Dear Health Conscious Reader,
The many health benefits of taking Coenzyme Q10 – increased energy, improved metabolism, weight loss, cell protection, and better cardiovascular health – are already well established.1
In fact, research shows CoQ10 may promote neurological health as well.1
Yet many patients I talk to in my practice tell me they don't feel any different after they start taking CoQ10.
When they show me the bottle, I immediately know why.
As it happens, most of the CoQ10 they are taking never makes it to their cells where it can do the most good.
In fact, most people over 50 have a hard time converting CoQ10 into its usable form. The lion's share of the valuable CoQ10 enzyme disappears – making it impossible to give your cells the protection and nourishment they need.
Fortunately, I've found a simple way to solve this problem forever ... make sure you maintain healthy levels of CoQ10 in your cells all year long ... and enjoy the increased energy, vitality, and health that CoQ10 can deliver when it actually gets absorbed into your bloodstream and delivered to your cells!*

Which of these CoQ10 supplements is in your medicine chest?

The trouble with most brands of commercially available CoQ10 supplements is that they use a cheaper form of the enzyme – known as ubiquinone – that is extremely difficult for your body to absorb.
So the label says the pill contains X amount of CoQ10. And it probably does. But only a tiny fraction of that is actually absorbed by your body. The rest is passed as waste, and is in fact wasted – never reaching the cell membranes and walls where it is needed most.
We solve this problem with my best-selling CoQ10 supplement – Accel.
Accel is composed 100% of a form of CoQ10 known as ubiquinol – vastly superior to ordinary store-bought CoQ10 supplements.
With ubiquinol, your body absorbs up to 8 times more CoQ102 than with ordinary CoQ10 supplements .
Better absorption means you can get more CoQ10 in your system while actually taking fewer pills.
CoQ10 has been around for years. And it's been helpful. But there are major drawbacks to the old type of CoQ10: it's both weak ... and expensive.
Accel makes a difference because it's in a stronger reduced form – so it is much more easily absorbed.
I remember when I had to tell some patients to take 400 mg of the old CoQ10 every 8 hours to keep their blood levels high enough. It worked out. But it was very expensive. They could easily go through a bottle or two a week.
With Accel, most people can get all the anti-aging power of CoQ10 with just one
caplet a day. That makes the health benefits of CoQ10 available to you at a fraction of the cost.*
Accel consists of pure ubiquinol – CoQ10 in its reduced form. As a result, the beneficial CoQ10 enzyme remains in your blood stream much longer than with ordinary CoQ10 tablets.4
The “delivery system” used in Accel speeds and maximizes absorption even further. How does it work?
The outer caplet is a soft gel encasing a precisely measured dosage of 50 mg – my daily recommended requirements – of liquid ubiquinol CoQ10.
The smooth outer caplet is easy to swallow. Once inside your body, the gel quickly dissolves, rapidly releasing liquid CoQ10. This highly water soluble liquid is rapidly – and fully – absorbed into your system.

The adventures of “Super Mouse”

Why your body absorbs Accel CoQ10 faster
and better than the ordinary kind.

Regular CoQ10 is sold to you as ubiquinone. When you swallow ordinary CoQ10 pills, your body first has to reduce the compound to ubiquinol – the most biologically active form of Co Q10. Only then can you absorb the CoQ10 as a nutrient that can power your cellular metabolism.

Accel has already been reduced to ubiquinol before you ingest it. This eliminates the intermediate process of reduction in your body, and enables you to absorb Accel directly – in one efficient, quick step – into your bloodstream .

 

Remember the old Adventures of Superman TV series with George Reeves?
In one episode, a scientist invents an energy pill that gives a laboratory mouse super strength similar to Superman's – turning the ordinary mouse into “Super Mouse.”
Taking Accel won't give you super strength or super speed. But it can boost your energy by a degree you can notice and feel.*
How can I be so sure?
Several months ago, I had a private meeting with Dr. Tatsumasa Mae here at my Florida medical offices.
Dr. Mae is the world's leading CoQ10 researcher.
He showed me a videotape of the test subjects he used in an animal study of the anti-aging properties of CoQ10.
The video showed that after several months, his lab mice taking no CoQ10 all died of natural causes.
All of the untreated mice showed typical signs of oxidative stress.
A second group of test mice took conventional CoQ10. They were still alive, but showed signs of aging. These mice lasted longer than the first group, but when they died, they had similar conditions.
But the third group of lab mice in the video had been given my “super-absorbable” Accel CoQ10.
And what I saw was nothing short of a small miracle....
The test subjects taking Accel were not just alive. They actually looked younger than the mice in the other groups!
The Accel mice also had more energy. They were running around in their cages with all the vigor of mice half their age .
And in spite of being “old” (for mice), they showed almost no sign of aging. After a year, the “super mice” on Accel aged 22% slower than mice taking conventional CoQ103.
Researchers also measured the effect of CoQ10 supplementation on stamina. They found that mice taking ubiquinol were able to run continuously on their treadmills two and a half times longer than mice taking conventional CoQ103.

The many health benefits of
taking Accel CoQ10

Increased energy ... improved metabolic function, cell protection, better cardiovascular health and weight loss are just the tip of the iceberg when it comes to the health benefits my patients and I receive by taking our Accel CoQ10 daily (yes, I take Accel, as does everyone in my family!).*
Here are just some of the other ways Accel can help you live longer and feel better:

·         Heart health ... according to the Journal of Cardiovascular Pharmacology, a number of clinical studies have found CoQ10 promotes cardiovascular health.5

·         Blood sugar ... an Australian study showed that patients who took CoQ10 were able to maintain blood sugar levels that are already within the normal range.6

·         Vision ... in a recent clinical trial, taking CoQ10 for a year helped them see more clearly.7

·         Cognition ... an animal study performed at Johns Hopkins University found that CoQ10 supplementation improves learning and memory.7

·         Bronchial Health ... researchers in Texas found CoQ10 promotes bronchial health.7

·         Gum health ... CoQ10 can improve gum and oral health.7

·         Clear-headed comfort ... in one study, more than 6 out of 10 patients treated with CoQ10 daily reported feeling more clear-headed comfort.7

·         Oxidative stress ... Accel is a powerful antioxidant, eliminating the free radicals that can cause damage to cell membranes and mitochondria.3

·         Skin care ... a German study shows that CoQ10 can help reduce wrinkles and protect skin from the damaging effects of too much exposure to sunlight.8

Accel is the quick and easy way to get
100% of the CoQ10 you take daily....

 

Anti-Aging Formula Just Got Better!

We've added a vital new ingredient to Accel... tocotrienols, the most effective form of Vitamin E.

This is great news!

Tocotrienols are remarkable antioxidants. They have powerful heart benefits that...

• Promote normal cholesterol levels
• Encourage healthy triglyceride levels
• Achieve normal blood pressure

And it doesn't stop there... you'll receive all the extra benefits of the new and improved Accel at no additional cost. In other words, you'll get a more powerful supplement at the same money-saving price.
By combining the ubiquinol form of CoQ10– the kind found in Accel – with tocotrienols, you'll keep the tocotrienols active in your system for a longer period than just taking them alone.1 So the benefits to your heart are that much greater.
Consider the amazing health benefits you already receive from Accel, Dr. Sears' special “ubiquinol” form of CoQ10. Now add to that the most effective form of Vitamin E tocotrienols – and you'll have one of the most potent heart-healthy supplements available anywhere. All in one little pill.

***The Pilates Scoop

 

The scoop is a signature concept for Pilates training, as well as a topic for much debate. Every teacher has an opinion on whether the Pilates exercises should be done with a scoop or neutral spine. It’s impossible not to land on one side of the political fence or the other with a viewpoint on ...The scoop is a signature concept for Pilates training, as well as a topic for much debate. Every teacher has an opinion on whether the Pilates exercises should be done with a scoop or neutral spine. It’s impossible not to land on one side of the political fence or the other with a viewpoint on to scoop or not to scoop.

It seems unrealistic to me to say that there is only one way to do anything! I’ve always taught my teachers to use their eye and treat each person as an individual. Here’s my personal opinion for the use of the Pilates scoop, I hope you find it useful in deciding whether you’re going to incorporate scooping into the exercises in your Pilates training programs.

Scooping is a necessary concept for learning how to properly articulate the spine and strengthen core muscles. Since each individual has a unique structure and different strengths and weaknesses, it seems most useful to train the body to work with both a neutral pelvis and scoop since the use of both movement and stabilization are key in Pilates training and teaching the body functional movement patterns.

The ability to articulate into a scoop lengthens low back muscles and strengthens the core, providing the opportunity for a flexible spine able to move freely in flexion, extension, rotation, and lateral bending. A good scoop facilitates the ability to articulate the spine from the tailbone through the sacrum, to waistline, moving the pelvis into a posterior tilt. Scooping lengthens the tailbone away from the head, opening the spine while changing the curves of the back. When the lumbar spine moves into flexion, the neck should complement the curve. Both ends from the body pull away from the center.

The ability to maintain a neutral pelvis position involves enough abdominal strength to keep the back muscles from taking over and  and pulling the pelvis farther into an anterior tilt/arch.

Having been a gymnast and dancer (with congenital low back dysfunctions) - I began my Pilates training with a nice anterior tilt to my pelvis, a huge arch in my low back, very tight hip flexors and surprisingly weak abdominals. How many of your students face this same challenge! For me, learning how to articulate my spine and even get into a good position for rolling was almost impossible. In fact it was more than six months of practicing Pilates before I ever made it back up to balance on Rolling Like a Ball and the Seal. Without learning how to scoop, I’d probably still only dreaming about rolling.

Why Practice Scooping?

The length created through the torso with a good scoop facilitates maintaining good flexion of the spine for the Hundred, Rolling Like a Ball, Series of 5, Stomach Massage Round, Kneeling Knees Round & Knees Off, Pelvic Lift…All of the beginner repertoire to strengthen the abdominals and get clients off to a successful start with their Pilates program.

Who Should Scoop?
Every Pilates student should learn and be able to work with a scoop. If when looking at standing posture - you observe the pelvis in a tucked or posterior tilted position, the concept of scooping may be easier to teach, but only because the hips tend more naturally to this position - Typically for this person, hip mechanics are compromised, hamstrings tight, abdominals and back muscles weak. The natural curves of the spine may be reversed! This would be a student who needs to learn proper scooping for correct abdominal strength, and also needs to focus on neutral spine exercises for improved hip mechanics and better gait.
If a client has standing posture with more lordosis or anterior pelvic tilt, hip flexors and low back muscles will be tight, and abdominals still weak. You can’t effectively articulate into a good scoop until the low back muscles stretch enough to allow the abdominals to work effectively to change the spine position. Neutral positions may be easier, but there can be a tendency to rely on back muscles to do all the work.
A cue often used is belly button to the backbone, or navel to spine. This cue may give a false sense of scoop. It tends to cut the body into two halves, (a top and a bottom) from the waistline rather than lengthening and articulating the spine as the tailbone curls forward. Rather than just the navel, everything from the base of the torso to the waistline should flatten. If the hip bones move closer to the ribs when working on scooping, it’s incorrect. Watch for length, with the hips pulling away from the ribs as the abdominals flatten and the spine lengthens into a scoop.
Initiation for a Good Scoop

1. Pelvic Floor Contraction - sitz bones, tailbone, and pubic bones should pull together, like closing a drawstring. This action starts to lengthen the tail away from the head and articulate through the sacrum.
2. Lower Abdominal Contraction - continues the action to articulate through the lumbar spine and provide support for the back, from the front of the body.
3. Gluteal Contraction - maintains the length of the spine and supports the scoop.

Preparatory Exercises To Practice Scooping
Pelvic Curl Supine-

1. Lay on the back knees bent, feet flat, arms by the sides.
2. Begin with the spine in a neutral position - normal curves of the spine.
3. Inhale and lengthen the spine.
4. Exhale to contract the pelvic floor, and low abdominals to curl the tailbone towards the ceiling and the, sacrum and low spine to the floor.
5. Engage the glutes to hold the position.
6. Inhale and lengthen the spine back to a neutral position.

What to watch for:

On the inhale the spine is in a neutral position, eyes focused towards the ceiling.

On the exhale as the spine articulates into the scoop, the neck should also flex

Watch for the eyes to shift focus towards the knees as the neck changes position on the scoop to be sure the whole spine is mobile and active with the movement.

The lengthening that is created here is the preparation for curling the head off the Mat for the Hundred and Series of 5 and being able to keep unnecessary tension out of the neck. Pelvic Curl Prone-

1. Lay on the stomach - legs hip width apart, hands by the sides or under the head.
2. Start with the tip of the nose on the floor. If needed place a pillow under the forehead to keep the ears in line with the shoulders & adjust the head position. Be sure the head is not tilted to have the chin or forehead on the floor.
3. Inhale to depress the shoulder blades and lengthen the spine.
4. Exhale to contract the pelvic floor, curling the tailbone towards the floor
5. Continue to exhale while pulling the low abdominals up and in - towards the back and away from the mat, to lengthen through the sacrum and low spine.
6. Engage the glutes to hold the length.
7. Inhale and allow the spine to relax and rock back to a neutral position.

What to watch for

It’s very important that the glutes don’t contract first. If they do - there will be no articulation and lengthening of the spine.

The chest, shoulders, and thoracic spine should stay still. Movement is the tail lengthening away from the ribs.

There will not be as much noticeable change in the head and neck position when on the stomach, but there should still be some movement through the neck.

Practicing this exercise both supine and prone changes the way that gravity affects the body. Because the legs are straight vs. bent, it is also different for pelvis placement and hip mechanics. Generally I teach the supine exercise to my new students, and the prone exercise in preparation for push-ups, Long Stretch on the Reformer, and other intermediate exercises when the time is right.

Metabolic Surge Rapid Fat Loss

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Metabolic Surge Rapid Fat Loss
By Nick Nilsson - Review

Review by Rahul Alvares

A marvelous book on fat loss, "Metabolic Surge" by Nick Nilsson makes very interesting reading as well. Not a book for the faint of heart, "Metabolic Surge" is loaded with the most intense and effective techniques for fat loss you’ll ever find.

"Metabolic Surge" is about losing fat quickly. Are you smirking? You don’t believe fat loss can be accomplished fast. No, I am not talking of losing ten pounds over the weekend. I am a bodybuilder and I am not interested in losing muscle and water.

I am talking about hardcore results in thirty six days. I am talking about training with techniques so powerful you will be left spellbound as you watch your fat melt away into nothingness.

When Nick decided to write a book on fat loss he knew what he was doing. Why the words "fast" fat loss? If you are a bodybuilder with any experience in dieting and fat loss you should know that over a period of time the body adapts to anything. That means your best results will come mostly in the begining before your body realizes what you are doing!

I have tried ketonic diets that gave me great results for about two weeks. Then my metabolism slowed to a crawl and all my gains came to a screeching halt. I dropped my calories further only to realize that I had now slipped into muscle burning and fat storing mode!

My point is that if you want to keep your gains continuous, you are going to have to trick your body into letting the fat go, not fight a headlong battle against it. After all, you are up against thousands of years of evolution.

Hit, block, dodge, parry, sidestep, and duck. These are the guerilla techniques Nick will teach you in "Metabolic Surge" to keep your metabolism racing and switching in so many different directions, it will be an obvious victory for your fat loss battle. The key – and the part I like most about "Metabolic Surge" – is to keep the body guessing!

Now, if you have tried low intensity exercises for fat loss then you will know that they have their limitations too. Nick has included some amazing intensity training in the cardio section that will most definitely produce results. Complete down to the last detail, "Metabolic Surge" includes everything from nutrition, exercises, reps, to lesser known techniques like "Muscle Rounds," Lactic Acid Training and even overtraining in a controlled fashion.

The "Muscle Rounds" was a very interesting concept for me. Taking advantage of the body in a vulnerable stage, Nick uses "Muscle Rounds" to actually make quick muscle gains on a fat loss program. That’s evil Nick! You don’t need a major calorie deficit on this program. That is because Nick effectively manages to manipulate body hormones to keep the body in a permanent fat loss mode.

The only drawback to "Metabolic Surge" is that is a very intensive program. Though Nick has also included a preparatory section for the novice trainee I still don’t see no old ladies training on this program.

[Authors Note: a scaled-down version of the full Metabolic Surge program has been added since the review. This version is appropriate for a beginner to intermediate trainer.]

Also the low-carb approach makes an important feature in this program. I know from personal experience that the low-carb diet is a difficult act to follow. Some people may not even be able to do so for medical reasons. Nick has included a variation for the people who can’t follow the low-carb method, but I think this will still limit the results you might obtain compared to using the original program.

"Metabolic Surge" is the most excellent compilation of fat loss techniques I’ve ever come across. All the secrets jealously and unfairly guarded for decades by the best fat loss experts, namely bodybuilders, are now available in this one brilliant book. A must have for the bodybuilder who trains with intensity!

The New Surge packs a punch over the Original Surge like The Dark Knight does over Batman Begins!

What I really like about the New Surge is that it combines one of my favorite books with this truly amazing fatloss program. The book I’m talking about is Specialization Training also authored by Nick Nillison.

For those of you who don’t know already, I am an obsessive compulsive bodybuilder and I can’t deny that I’m not often caught sucking my thumb glued to my computer screen as I combine programs to create the best and most updated one for myself. Only a couple of days ago I had narrowed down my list to EDT by Charles Staley, Maximum Muscle Explosion and Specialization Training by Nick Nillison and Westside Barbell Training by Louis Simmons.

The only trouble is that each one of these programs requires you to be faithful to it for atleast a month if not more. The impatient bodybuilder in me kept nagging at the idea of being able to combine some of these programs. So I sat for hours and in the end I did manage a few decent combinations. I was pleased with myself.

But knowing Nick I should have realized that he was probably thumb sucking his way to some new bodybuilding programs too (except that in his case whilst doing so he probably also had a couple of dumbells glued to his earlobes while he dangled upside down from the cealing chandelier!). So just when I thought I was holding the ten commandments Nick comes chasing down the mountain with the updated list!

What I’m really thrilled about is that the New Surge combines Specialization Training with one of the most effective fatloss programs. Actually the New Surge has about six different programs combining Surge with bodyweight training, level 1 training (a milder version for beginner bodybuilders), Stink training ( for those exercises you suck at!) and Muscle Surge (a version of Surge geared more at gaining muscle; one I’m also very interested in!)

One other advantage of the New Surge is that it incorporates almost all the intensity techniques you would ever have to use as a bodybuilder. And if you know Nick then you know that the New Surge is definitely going to be one of the most brutal violent programs you’ve ever tried out.

Believe me when I say that after you’ve been through lactic acid training, cluster training, high rep partials and triple drop rebounds even a stint at a second world war refugee camp will seem like a pleasant relaxing vacation in the Bahamas!

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Most POWERFUL Training Principle

 

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Progressive Overload and When to Use it

One of the questions that has been coming up is, when to use progressive overload and how long to use it.

In a nutshell... you can start using progressive overload when you stop making muscle gains from your general workout, and use it as long as you want to build muscle and muscle density.

The Beginner Lifter

If you are a beginner, it will be pretty easy for you to build muscle without too much effort when starting out, but that dreaded plateau will eventually come... then what?

Like most beginners, when they stop receiving results in the muscle building department they begin adding more reps, sets, and exercises. That seems logical. More work equates more muscle growth, right?

Not so when it comes to muscle and strength gains. In the muscle building arena, less reps, sets, and exercises will get you further.

Did you get that? To ignite muscle gains after a plateau, beginner, don't add more exercises, sets, and reps, reduce them.

If you were doing this for back:

* Hammer Strength Pulldowns - 50 pounds; 4 sets of 12

* Seated rows - 40 pounds; 4 sets of 12

* Hyper-extensions - 4 sets of 12

* Bentover DB rows - 15 pounds; 4 sets of 12

And you plateau on that, you wouldn't add another exercise, and certainly not another set or rep or you'll be entering overtraining mode.

To pull that back training program out of a rut try something like this:

* Deadlifts - 95 pounds; 3 sets of 10

* Seated rows - 60 pounds; 3 sets of 10

* Hammer Strength Pulldowns - 80 pounds; 3 sets of 10

As you can see I cut it down to 3 exercises, 3 sets, and 10 reps... With that, increase your poundage.

You don't really need 4 back exercises. Ideally, you want to work your lower back (hyper extensions, deadlifts), back thickness (rows), and back width (pulldowns or pull ups). Stimulate the muscle, don't annihilate the muscle. Personally, I prefer working the lower back first, to work the stability first.

The Intermediate to Advanced Lifter

When you get to the intermediate and advanced level of bodybuilding (usually it takes a beginner about 3-4 months of consistent training to merge into the intermediate category, but this can vary), that's when the real work starts.

When you get to this level you need to change your way of thinking. You need to program your brain to go in the gym, hit the weights hard and heavy, yet briefly. Also, implementing progressive overload can help you burst through to new muscle growth.

Without progressive overload you will not build muscle continually.

Progressive overload: For muscle improvement to occur, a heavier training load must be applied each training session. Quite simply this is saying that you must gradually increase your lifts each workout.

Ideally, you should increase your poundage used each workout, but that's unlikely for most people over the long haul. Therefore, you can safely say progressive overload is an increase in poundage or reps, in at least one set if not more, each training session, and I will tell you how...

For muscle growth to occur you need to train to failure in the 6-8 rep range. I found that a lot of people don't understand this fully, so let me give you a visual.

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If you were doing this for biceps:

EZ curl - 30 pounds; 4 sets of 12 reps

That's pretty good poundage and set and rep scheme. However, doing 3-4 sets of a 30-pound curl for 12 reps each week won't get you anywhere after the first month.

How do you improve that? Like this...

Grab 40 pounds and curl and see if you can do 8 reps to failure. (If you can't get to 8 reps the weight is a tad bit heavy and if you can do more than 8 reps the weight is too light).

If you were able to do 10 reps with 40 pounds on the EZ curl then you need to increase the poundage because the rep range we need is 6-8 to failure.

Grab 45 pounds and curl and see if you can do 8 reps to failure. Let's say you did 7 reps to failure. That will make 45 pounds your starting weight for EZ curls. Remember, a total of 3 sets in the 6-8 rep rage is all you need. More is not better.

NOW, write down your curl exercise...

EZ Curls:
45 pounds x 7 reps
45 pounds x 7 reps
45 pounds x 6 reps

As you can see, the last set the reps went down one. This is not on purpose, it's due to muscle fatigue. When you train your muscles beyond the norm, you will fatigue them much faster, which is why excess sets are not necessary.

This is INFORMATION for your next biceps training session to ensure muscle growth. It's a starting point on your muscle-building map.

What do you do the next week when you go to do curls again? start off with 45 pounds and shoot for 8 reps to failure. When you are able to do all sets of that given exercise with 8 reps, move up the poundage.

Second week...

EZ Curls:
45 pounds x 8 reps
45 pounds x 8 reps
45 pounds x 8 reps

Third week...

EZ Curls:
50 pounds x 7 reps
50 pounds x 6 reps
50 pounds x 6 reps

The third week was a little challenging, but it was still effective since there was an increase in poundage and the reps were in the 6-8 range.

According to the charted progress, it'll be a few weeks before you get to 55 pounds, but don't fret... if you progressed just one set and/or one rep, that's progress.

Try 8 weeks of progressive overload, take a week off and get back to the gym with a fresh routine implementing progressive overload again to keep the muscle gains and muscle density up.

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greatforyourlife: Using HIGH Reps To Build Muscle?

greatforyourlife: Using HIGH Reps To Build Muscle?: http://hop.clickbank.net/?sabatella/betteru&l=702 1. Very Light Weight, Very High Reps Yep, I know this sounds absolutely CRAZY. How can l...

Using HIGH Reps To Build Muscle?

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1. Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here's a hint…it's not about resistance…it's about physiology.

In order for a muscle to grow, first you've got to stimulate growth by overloading it with resistance - no argument there. But AFTER you've stimulated the growth, you've got to supply NUTRIENTS to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn't pump up very easily? It's probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which SETS THE STAGE for future muscle growth.

The high reps sets don't directly CAUSE muscle growth (the resistance isn't high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.

Want to put this tip to work?

Pick a "hard to pump" muscle and at the start of EVERY workout you do for that bodypart (e.g. every time you train biceps), do a single set of 100 reps with a VERY light weight. Basically, pick an exercise and just CRANK out the reps. Do this EVERY time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows.

2. Moderate-Weight, High-Rep Training

This sure sounds like an oxymoron. After all, how can you use moderate weights when you're performing high reps!

As a matter of fact, you CAN. In fact, it's one of THE best training techniques you can use for building muscle FAST. It's a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass.

There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. Squats, for example, are the best example for this technique (you may be familiar with the popular "20-Rep Squat" program),

This moderate-weight, high-rep training has many of the same circulation

benefits of the VERY high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation.

Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). I've also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press.

This technique can be used with any exercise, really. You'll find some exercises work better for it than others but basically, you're taking a weight that is a bit lighter than your normal working weights and you're just focusing on cranking out the reps.

Like the previous technique, I find this is best done at the beginning of a workout when you're still fresh. You'll be able to get more reps out of the exercise that way. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff.

So next time you're about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Forget about what you're going to do on the rest of your sets - just get as MANY as you can. Your legs will be hit with a whole new muscle-building stimulus!

3. High-Rep Partial Training

This final tip brings us into an interesting area. High-rep partial training actually allows you to do high-rep training with HEAVY weight! In fact, you will be AMAZED at how much weight you can use with this style of training.

We're going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we're also going to get the substantial muscle-building benefits of using HEAVY weights at the same time.

Another benefit…because you're using heavier-than-normal weights, you're going to be working your connective tissue very effectively as well. And, because you're using high-reps, you're going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. This helps immensely with strengthening and healing.

High-rep partial training is fairly straightforward to perform. It's best done in a power rack, where it's easy to adjust the range of motion. For example, using bench press, you can set the safety rails to a few inches below the lockout position.

Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.

So you set up the bench, set up the rails and add some weight. Now you just perform as many partial reps as you can! To give you an idea of weight and reps, I've done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press.

High-rep partial training can be done at any point in your workout, as an addition to your "normal" training (1 or 2 sets) or as the complete bodypart workout on its own.

The Final Word

Overall, I'm a big fan of high-rep training for building muscle, when PROPERLY used. These three techniques are VERY effective for not only setting the stage for muscle growth but actually building the muscle itself!

If you're interested in a program that makes use of ALL of these techniques, definitely check out my book "Muscle Explosion! 28 Days To Maximum Mass."

I make use of each one of these techniques during various phases of the program. When it comes to building muscle FAST, I've not found a program that works better.

Check out this great feedback I've received from one of the users of the "Muscle Explosion" program:

"I finished the last workout of 'Muscle Explosion' yesterday.

I've gained close to ten pounds during the month of workouts. Not bad at 45 years old! I had the feeling this was going to be a tough system, and I was more than a little afraid of the five-days-in-a-row of heavy deadlifts. But I stuck with the plan, endured the feelings of physical shock during the workouts, and the soreness afterward.

Nick, you're really on to something here. I don't think I could personally continue at this intensity week after week, but what a fantastic growth spurt method.

I love the way you're 'pushing the envelope' and refining and advancing the art and science of natural bodybuilding. You don't just rehash the great ideas, you turbo-charge them!

- Tim Lauber

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Breathing...You Could Be Doing It All Wrong

and It Could Be Costing You Results!
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1. How to Breath When Doing Squats     

As you start the descent, inhale deeply so that you complete the inhalation by the time you're about halfway down. Hold your breath from this point on, all the way to the bottom and then about 1/3 to 1/2 of the way as you come back up. Then exhale until you come all the way to the top. The reason you want to hold your breath like this is to maximize the stability of your abdominal region.

Breathing in or breathing out (especially out as you come up out of the very bottom), will destabilize the core area. To maximize strength and power, your muscles need a stable platform to work from. Keeping that solid core will also save your lower back from strain because more tension will held in the abs rather than being forced onto the lower back.

One of the key things I've found in my own squat is that core strength (in the frontal abdominal wall) is a HUGE part of successfully coming out of the bottom. If I breathe out at the bottom, I'm done. But if I save that exhalation until after I get past that point where I need maximum core stability, I'll hit the lift and power through that sticking point.

2. How to Breath When Doing Bench Press

Improper breathing on the bench press is one of THE biggest reasons people are weak on this lift. If you breath wrong, you lose that stability (just like in the squat) and don't provide your body with a solid platform from which to move the weight.

This technique applies to heavier to moderate-weight benching - it's not as critical on the lighter, higher-rep training to follow it as is because the load is a lot less.

Picture yourself at the top of the movement with the barbell locked out. Now lower the bar, inhaling a deep breath as you come down. Here's the key...you should finish taking in that breath by the time you're halfway down (around your sticking point). This is important for torso stability.

Hold your breath during the bottom phase of the movement, just like in the squat. If you start breathing out right at the bottom, you will not only destabilize your torso, which will change the leverage in your shoulders, it'll also sink down your chest and flatten your shoulder blades out (which should be held in tight behind you during the whole movement to maximize leverage).

Once you hit your sticking point THEN start to exhale forcefully through pursed lips. At this point, it's actually good to change the leverage in your shoulders. When the bar is on your chest, it's not good, but when the bar is halfway up, it can give you a little extra leverage to get past that sticking point.

Keep blowing out all the way to lockout. Then you can go right into your next rep or, if you need it, hold that lockout and take in a breath or two before starting the next rep.

3. How to Breath When Doing All Versions of Rows, Pulldowns and Chin-Ups/Pull-Ups

Breathing during back training is, to be honest, completely misunderstood by most trainers...if you have trouble feeling your back while training your back, it's generally your breathing pattern that is messing you up.

You have to breathe BACKWARDS when training back or your lats will never be in a proper biomechanical position to fully engage. I'll explain...

Generally speaking, you're told to exhale on the exertion and inhale on the lowering phase of an exercise.

But here's the thing and where people get confused...in back training, the exertion LOOKS like the lowering phase of the exercise so THAT is when people tend to exhale! Instead, you actually want to INHALE as you perform the exertion. I'll use the pulldown as an example.

When you perform a pulldown, you want to puff your chest to meet the bar and have an arch in your lower back to fully activate the lats. You don't want a flat chest and a vertical torso position.

So when you pull the bar down, that's the exertion. If you exhale (which you normally would do) this actually caves in the chest and straightens out your lower back. The moment this happens, it reduces lat involvement and puts more stress onto other muscles.

Switch things up and INHALE as you're pulling down.

Now as you pull down, your chest is expanding and rising up to meet the bar, which instantly puts the lats in their best possible position to activate.

The difference is instantaneous and HUGE. If you've always had trouble feeling your back work, this will be a big eye-opener for you.

As you let the bar come back on the negative, THAT is when you exhale. It's a bit of a mind-bender the first time you do it...I can promise you it'll make a big difference in your back training.

You'll now just apply that same principle to the rest of your back exercises (except the deadlift, which is a whole different animal...more akin to the squat in terms of breathing). When you row, inhale as you pull the handles or bar into your abdomen. When you chin, inhale as you pull yourself up.

4. How to Breath When Doing Barbell Curls

Another very popular exercise is the barbell curl...you may have heard of it :)

One of the main problems people have in the barbell curl is they are entirely too loose. When doing ANY exercise with moderately-heavy to heavy weight, you should basically "solidify" your body, tightening everything up so that you're operating from a strong, stable base.

Even a barbell curl should be done with a rock-solid body.

So at the bottom of the movement, start by taking in a deep breath, puff your chest up high and get your shoulders back. In my experience, I've found it best to keep your breath held until just after you get past the half-way point of the curl. To get past that sticking point, you need the most stability possible for your levers to operate maximally.

Once you get past that mid-way point, THEN exhale forcefully but not completely. You still need to keep some torso stability for holding the weight at the top of the exercise.

Hold at the top for a moment. At this point you have a choice...you can immediately start lowering the bar and inhale on the way down or you can hold at the top and take a quick breath in and out then inhale on the way down after that.

5. How to Breath When Doing Deadlifts

Proper breathing for the deadlift is very similar to breathing for the squat...you want to have the most stable core at the bottom of the movement. In the case of the deadlift, this is the START of the movement.

So get yourself set up in front of the bar and get ready to lift. It's important to note with the deadlift (and I will include a technique point here because I think it's an important one), don't try and pop the bar off the floor, especially when using heavy weight. You want to SQUEEZE the bar off the floor. A heavy bar has to bend and if you pop it off the floor, the weight will bounce up then down and pull you back down. So get the bend into the bar with your initial lift THEN pull the weight off the floor.

When you first start the lift, you'll want to hold your breath during the first part until around the point where the bar has cleared your knees. I say "around" because if you're using really heavy weight, it may take you a bit of time to get to that point and you may need to start to exhale a bit sooner in the range of motion, i.e. below your knees.

This bottom range is the most vulnerable time for your lower back and you want to keep the greatest stability in your core during that time. So do hold your breath a bit at the bottom...don't start the exhale (through pursed lips, like you're blowing up a balloon) until you get that bar at least a few inches off the ground and moving up.

Keep going to the top, then take a quick breath then lower the weight.

Personally, I prefer to hold my breath on the way DOWN as well, simply because lowering the weight is also a vulnerable time for your lower back, especially as you get near the bottom. So inhale at the top then hold as you get down to the halfway point.

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Conclusion:

Breathing plays a BIG role in proper lifting and in achieving maximum strength. It'll also make your lifting safer and overall, more effective. Give these breathing tips a try in your training and you'll feel the difference immediately!

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