Walk into any gym in America and you'll see at least 2 or 3 people throwing weight around, rather than actually controlling whatever apparatus they happen to be using. This practice of using momentum as a means to build muscle is common, but very ineffective.
What's more, it greatly decreases the ability of the lifter to build the kind of muscle needed. The trainee in literally throwing control away and leaving development to chance. This makes achieving an aesthetic physique, nearly impoSsible. Unless there is a genetic gift lying within a particular muscle group, utilizing momentum is always a mistake when attempting to build size.
Arm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast. But the arms are particulrly vulnerable to both injury and improper development as a result of momentum. Larger muscle groups like legs and back can take the abuse, But it seems that when it comes to building a foundation of arm structure and shape, a lifter often only gets one chance to create a basic matrix that is aesthetic and correct. If you blow that, you will be doing a lot of clean up work later on.
Novice lifters are consumed with visions of enormous arms. Believing that hoisting the heavy weights will achieve this goal is common. However, and unfortunately, throwing big weight around does little to improve the physique.
Olympic weightlifting is evidence of this. While it's a sport that demands great physical strength, and some of that strength creates a certain amount of size and explosive ability, it's also a sport that realizes a ton of injuries and an abbreviated length of career. Strength training, when done properly, with mind on form and function, means that longevity is inherent. So if you don't want a two year window in which to work out, learning that momentum isn't the way to go about development is key.
******************************
PERFORMING REPS THE RIGHT WAY
******************************
Performing repetitions correctly is key to building the kind of arms you want. And unlike legs, you can't do set after set to accomplish your goals with arms. They are a smaller muscle group and exhaust more rapidly. That means overtraining can be a quick consequence of too much volume, weight or hoisting.
Arms, above all, need isolative exercises that focus on developing a set of muscle fibers that are relatively short in length. The range of motion is much shorter than it is in leg training or back training. Therefore, it's crucial to keep isolation
as your main goal. But one reason momentum is actually preferred, is because isolation in arm training can often be painful to some. This pain creates a kind of fear to continue on with isolation based sets. Defaulting to momentum happen as a result of this pain.
Ironically, muscle recruitment is at its highest during this painful period toward the end of a set. And many lifters either stop, pause, or default to momentum during this period of time. However, it is during this time, when going beyond the normal
pain threshold is there for the taking, that major gains could have been made and are not.
Stopping, is almost better than using momentum, unless momentum is a kind of controlled movement. For example, using an arm blaster that isolates the arm, can partner with momentum in some cases, to move through this pain threshold and maximize muscle recruitment.
Using the legs to slightly help lift the weight, while the biceps are isolated, can be acceptable. The arms are not compromised by the possibility of injury, yet are moving through an important pain threshold.
***************
MOMENTUM REMEDY
***************
One way to combat the urge to use momentum is to use drop sets as described in the Herculean Big Arm Course (www.hugebicepstips.com). Drop sets are highly effective when utilized for the purpose of staving off momentum, because they just take the edge off the burn, yet still keep the lifter engaged during the period of the higest muscle recruitment. The point is to achieve maximum contraction and exhaustion,
without compromising isolation, before stopping a set. If drop sets help you to do this, they are highly useful.
We will continue in our next e-mail "How To Get Twisted Arms" part 2.
Until next time,
Keep hanging and banging.
Leon.
P.S. Go check out www.hugebicepstips.com for our complete course with video instructions on building Herculean Arms.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://leon-cruzmuscleblog.blogspot.com/
Thursday, December 4, 2008
Tuesday, November 25, 2008
Build Bigger Arms!!
In the next series on Blogs, I would like to introduce you to Bob Hoffman.
Many of you may know who he is but there are those new to the iron game that may not know who this icon of physical culture may be. For those, I will give a brief description of who he is.
Along with that, I would like to share with you a famous course that Bob Hoffman wrote back in 1939 Titled “Big Arms”. This course will help you in your quest for Huge Biceps and Huge Arms in general. This information is as applicable today as it was the day it was written.
I will be sending you e-mail newsletters breaking the course down chapter by chapter.
Lets Begin…
Who was Bob Hoffman?
Bob Hoffman - athlete, nutritionist, weightlifter, coach and philanthropist - was born on a farm in Tifton, Georgia on Nov 9th 1898. His family stock was good. Bob was never the seven stone weakling claimed by other physical culturists. His father was a large strong man who liked to demonstrate the hardness of his tensed muscles. Given this it his easy to see how Bob was influenced in his formative years.
When Bob was 5 years old the family moved to Wilkinsburg near Pittsburgh where his athletic career started from a very young age. He was an exceptional athlete especially in aquatic sports - his favorite being canoeing.
The First World War saw Bob as a hero. He gained 3 Croix de Guerres with two palms and a silver star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.
His business started in the 1920s, at first selling oil burners, before developing into the massive York Barbell Company.
Bob Hoffman, never a great coach or great weightlifter, was a man who influenced and guided weightlifting and bodybuilding for half a century. He died on July 18th 1985 suffering heart disease and dementia.
Chapter One
“Let Me Feel Your Muscle”
“Let me feel your muscle”. If you have advanced reasonably far in the acquisition of strength and development, and that request or demand were made of you, what muscle would you permit the curious person to feel? In perhaps 999 cases out of a thousand the Biceps would be the muscle group displayed. In the minds of most men and boys, the arm is always through of as the muscle. And the front of the arm, The Biceps, is the part of the arm that is usually revealed or felt.
There is something fascinating about the development of the upper arms. Although there is no advanced weight man who does not realize that the upper arms play the least important part in elevating a great poundage overhead, there is probably not one of them who does not show more interest in the development of the muscles of the arm than those of any other part of the body. I don’t believe there is a man anywhere who would not accepted the gift of a larger pair of arms if he could get them. But they can not be had as a gift. Hard work, as we will relate in subsequent chapters, is required to produce the best arms. The more work, the greater variety of proper exercises, intelligent practiced, the finer will be the resulting development of the arm.
It’s the aim of the majority of physical culturists to obtain big arms. The bigger the better, they believe. The young enthusiast who desires the maximum in strength and development finds it much more convenient to display the new muscles of the upper arm to his friends than the muscles of any other group.
There are more than 4,000,000,000 muscular fibers in the body. Old and young, frail and strong, all have the same number of muscular fibers. The only difference between the thin, eleven – inch arm of the underdeveloped young man and the powerful, swelling, beautifully-molded arm of the strength champions – the men who posses the greatest strength and development; men like John Grimek, Steve Stanko or Dave Mayor – is the size and development of the arms. The fibers through constant use have grown in bulk power and shapeliness and a really big arm results.
More than half of these 4,000,000,000 muscular fibers are located in the lower limbs. Of the remaining half, less than one-eighth would be in the arms, and of these approximately one-sixth are located in the Biceps group. According to this line of reasoning the Biceps would be about one one-hundredth of the muscular bulk of the body. The powerful lower limbs are usually ten times as strong as the arms. The world’s record in the back lift is 4,300 pounds, the world’s record in the harness lift, in which the legs supply most of the power, is 3,600 pounds. While men have supported over 5,000 pounds on their extended lower limbs, the world’s records in the two hands press is 317 pounds.
In spit of these facts, well known to all advanced bodybuilders, far more effort is placed back of building mighty arms than is spent in the development of any other part of the body.
Many of you may know who he is but there are those new to the iron game that may not know who this icon of physical culture may be. For those, I will give a brief description of who he is.
Along with that, I would like to share with you a famous course that Bob Hoffman wrote back in 1939 Titled “Big Arms”. This course will help you in your quest for Huge Biceps and Huge Arms in general. This information is as applicable today as it was the day it was written.
I will be sending you e-mail newsletters breaking the course down chapter by chapter.
Lets Begin…
Who was Bob Hoffman?
Bob Hoffman - athlete, nutritionist, weightlifter, coach and philanthropist - was born on a farm in Tifton, Georgia on Nov 9th 1898. His family stock was good. Bob was never the seven stone weakling claimed by other physical culturists. His father was a large strong man who liked to demonstrate the hardness of his tensed muscles. Given this it his easy to see how Bob was influenced in his formative years.
When Bob was 5 years old the family moved to Wilkinsburg near Pittsburgh where his athletic career started from a very young age. He was an exceptional athlete especially in aquatic sports - his favorite being canoeing.
The First World War saw Bob as a hero. He gained 3 Croix de Guerres with two palms and a silver star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.
His business started in the 1920s, at first selling oil burners, before developing into the massive York Barbell Company.
Bob Hoffman, never a great coach or great weightlifter, was a man who influenced and guided weightlifting and bodybuilding for half a century. He died on July 18th 1985 suffering heart disease and dementia.
Chapter One
“Let Me Feel Your Muscle”
“Let me feel your muscle”. If you have advanced reasonably far in the acquisition of strength and development, and that request or demand were made of you, what muscle would you permit the curious person to feel? In perhaps 999 cases out of a thousand the Biceps would be the muscle group displayed. In the minds of most men and boys, the arm is always through of as the muscle. And the front of the arm, The Biceps, is the part of the arm that is usually revealed or felt.
There is something fascinating about the development of the upper arms. Although there is no advanced weight man who does not realize that the upper arms play the least important part in elevating a great poundage overhead, there is probably not one of them who does not show more interest in the development of the muscles of the arm than those of any other part of the body. I don’t believe there is a man anywhere who would not accepted the gift of a larger pair of arms if he could get them. But they can not be had as a gift. Hard work, as we will relate in subsequent chapters, is required to produce the best arms. The more work, the greater variety of proper exercises, intelligent practiced, the finer will be the resulting development of the arm.
It’s the aim of the majority of physical culturists to obtain big arms. The bigger the better, they believe. The young enthusiast who desires the maximum in strength and development finds it much more convenient to display the new muscles of the upper arm to his friends than the muscles of any other group.
There are more than 4,000,000,000 muscular fibers in the body. Old and young, frail and strong, all have the same number of muscular fibers. The only difference between the thin, eleven – inch arm of the underdeveloped young man and the powerful, swelling, beautifully-molded arm of the strength champions – the men who posses the greatest strength and development; men like John Grimek, Steve Stanko or Dave Mayor – is the size and development of the arms. The fibers through constant use have grown in bulk power and shapeliness and a really big arm results.
More than half of these 4,000,000,000 muscular fibers are located in the lower limbs. Of the remaining half, less than one-eighth would be in the arms, and of these approximately one-sixth are located in the Biceps group. According to this line of reasoning the Biceps would be about one one-hundredth of the muscular bulk of the body. The powerful lower limbs are usually ten times as strong as the arms. The world’s record in the back lift is 4,300 pounds, the world’s record in the harness lift, in which the legs supply most of the power, is 3,600 pounds. While men have supported over 5,000 pounds on their extended lower limbs, the world’s records in the two hands press is 317 pounds.
In spit of these facts, well known to all advanced bodybuilders, far more effort is placed back of building mighty arms than is spent in the development of any other part of the body.
Monday, November 24, 2008
Arm Specialization Routine.
Arm Specialization Routine.
*****************************
http://www.hugebicepstips.com
*****************************
People seem to be more fascinated about arm development
than any other muscle group.
Both men and women who want to improve their arm development
should first analyze their individual needs by looking in a mirror.
Are your forarms less developed that your upper arms? Are your
upper arms weak and underdeveloped? Do you have a bulky triceps
develpment showing a deep semicircular shape when you lift your
arms in a double biceps pose? Do your biceps look flat even when you
flex with all your might? Do you have a short biceps development with a huge gap between
your biceps muscle and your flexed forearm?
Address all these questions. Try to decide exactly what you need to do to
perfect your arm development. If there's any doubt, ask a trusted
and knowledgeable friend. Remember, arm growth is best obtained by doing
1 1/2 - 2 1/2 arm workouts per week. This allows for the fullest recuperation.
I don't think you can make consistant gains training your arms lerss than
1 1/2 times per week. Once you have determined the part, or parts, of your
arms that need development, use the following specialization routines to guide
you in your training.
***********************
UPPER ARM MASS BUILDING
***********************
Routine One
Biceps - Barbell Curl & Incline Dumbbell Curl (5 sets of 8 reps each).
Triceps - Close Grip Bench Press & Lying Triceps extensions (5 sets of 8 reps each).
Routine Two
Biceps - Seated Alternate Dumbbell curl & standing Dumbbell curl (5 sets of 8 reps each).
Triceps - Triceps push downs & Triceps dips (5 sets of 8 reps each).
We will continue in our next e-mail.
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
*****************************
http://www.hugebicepstips.com
*****************************
People seem to be more fascinated about arm development
than any other muscle group.
Both men and women who want to improve their arm development
should first analyze their individual needs by looking in a mirror.
Are your forarms less developed that your upper arms? Are your
upper arms weak and underdeveloped? Do you have a bulky triceps
develpment showing a deep semicircular shape when you lift your
arms in a double biceps pose? Do your biceps look flat even when you
flex with all your might? Do you have a short biceps development with a huge gap between
your biceps muscle and your flexed forearm?
Address all these questions. Try to decide exactly what you need to do to
perfect your arm development. If there's any doubt, ask a trusted
and knowledgeable friend. Remember, arm growth is best obtained by doing
1 1/2 - 2 1/2 arm workouts per week. This allows for the fullest recuperation.
I don't think you can make consistant gains training your arms lerss than
1 1/2 times per week. Once you have determined the part, or parts, of your
arms that need development, use the following specialization routines to guide
you in your training.
***********************
UPPER ARM MASS BUILDING
***********************
Routine One
Biceps - Barbell Curl & Incline Dumbbell Curl (5 sets of 8 reps each).
Triceps - Close Grip Bench Press & Lying Triceps extensions (5 sets of 8 reps each).
Routine Two
Biceps - Seated Alternate Dumbbell curl & standing Dumbbell curl (5 sets of 8 reps each).
Triceps - Triceps push downs & Triceps dips (5 sets of 8 reps each).
We will continue in our next e-mail.
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
Keep Track Of Your Progress.
**********************
www.hugebicepstips.com
www.hugechesttips.com
**********************
I am sure your pantry is full of great food, but are you really eating
exactly everything your body needs to get huge??
Busy work schedules tend to cause a large percentage of muscle hungry
bodybuilders to miss valuable mass building meals throughout the day.
Are you consuming foods you shouldn't?? We all have a good idea of
what we should eat, but sometimes it doesn't seem practical.
I once heard of a program where smokers kept a tally on how many
cigarettes they smoked in a 24-hour period. By keeping the tally,
they were able to exactly how many cigarettes they were smoking,
eliminating the guesswork.
At this point, the smoker could improve by smoking less than
the day before.
You need to do the same thing. Many of you may say that you
eat perfectly. So then, how much protein did you consume
last thursday??
You don't know right?? That is my point. We all know how important it is to eat
between 1-1/2 to 2 grams of protein per pound of body weight a day.
How many times a week are you consuming 2 grams per pound?? Are you
even hitting the 1 1/2 gram mark? How much would it improve your
physique if you were to consume closer towards the 2-gram side
instead of the 1 1/2 grams side?
Let me put it this way; would consuming 33% more of essential
building blocks your body needs, help your body build more muscle size?
Keep a log book so that you can write down everything you eat along
with your training sessions.Your daily log should be used to tweek
and fine tune your bodybuilding life style.
Copy down your diet and workout over the next three days and mail it
in care of me (Leon Cruz) for an honest review of your current plan
and tips that will drive you closer to your fitness & bodybuilding
goals.
Do not cheat yourself. If you decide to to eat those jelly donuts,
write it down. By logging everything you put in your mouth,
you're giving yourself the advantage to improve everyday.
This is why accountants make the best bodybuilders.
The training schedule is equally important to the diet schedule. Each
week, increase the weight you lift and the order you lift them in.
Constantly changing you routing will help you leap over those
plateaus, and continue to grow.
One of the greatest qualities to bodybuilding is that "there is no end".
There is always room for improvement. Just look at Frank Zanes picture at age
65. He looks incredible.
It si always possible to look better than the day before. Keep the mind
set, "Today i'm in the best shape of my life and tomorrow I will look
even better."
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2008, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
**********************
www.hugebicepstips.com
www.hugechesttips.com
**********************
I am sure your pantry is full of great food, but are you really eating
exactly everything your body needs to get huge??
Busy work schedules tend to cause a large percentage of muscle hungry
bodybuilders to miss valuable mass building meals throughout the day.
Are you consuming foods you shouldn't?? We all have a good idea of
what we should eat, but sometimes it doesn't seem practical.
I once heard of a program where smokers kept a tally on how many
cigarettes they smoked in a 24-hour period. By keeping the tally,
they were able to exactly how many cigarettes they were smoking,
eliminating the guesswork.
At this point, the smoker could improve by smoking less than
the day before.
You need to do the same thing. Many of you may say that you
eat perfectly. So then, how much protein did you consume
last thursday??
You don't know right?? That is my point. We all know how important it is to eat
between 1-1/2 to 2 grams of protein per pound of body weight a day.
How many times a week are you consuming 2 grams per pound?? Are you
even hitting the 1 1/2 gram mark? How much would it improve your
physique if you were to consume closer towards the 2-gram side
instead of the 1 1/2 grams side?
Let me put it this way; would consuming 33% more of essential
building blocks your body needs, help your body build more muscle size?
Keep a log book so that you can write down everything you eat along
with your training sessions.Your daily log should be used to tweek
and fine tune your bodybuilding life style.
Copy down your diet and workout over the next three days and mail it
in care of me (Leon Cruz) for an honest review of your current plan
and tips that will drive you closer to your fitness & bodybuilding
goals.
Do not cheat yourself. If you decide to to eat those jelly donuts,
write it down. By logging everything you put in your mouth,
you're giving yourself the advantage to improve everyday.
This is why accountants make the best bodybuilders.
The training schedule is equally important to the diet schedule. Each
week, increase the weight you lift and the order you lift them in.
Constantly changing you routing will help you leap over those
plateaus, and continue to grow.
One of the greatest qualities to bodybuilding is that "there is no end".
There is always room for improvement. Just look at Frank Zanes picture at age
65. He looks incredible.
It si always possible to look better than the day before. Keep the mind
set, "Today i'm in the best shape of my life and tomorrow I will look
even better."
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2008, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
Thursday, October 16, 2008
Review for Bigger, Stronger, Faster.
Review - “Bigger, Stronger, Faster*”
October 16th, 2008 by Tessa Moran
In America, success is earned when one works hard and plays by the rules. At least that’s what Arnold Schwarzenegger says, the Austrian body-builder turned actor turned Governor of California. Success was certainly in his cards, but whether he played by the rules is questionable, especially as Mr. Universe later revealed that he used anabolic steroids.
But we all cut corners, right? The documentary film Bigger, Stronger, Faster* argues that we do, using Schwarzenegger and the steroid debate as an emblem of American hypocrisy. Damned if you don’t become number one, damned if you do use steroids to get there. Note that the asterisk in the title is for the “side effects of being American.”
Another hypocrisy explored in the film is that while America shuns athletes who use steroids, it is seemingly unconcerned with students who use Adderall to get ahead in school or musicians who use beta blockers to curb performance anxiety. While the parallel seems a bit of a stretch, it does call attention to the very depressing reality that there are short-cuts to nearly every success.
And then there’s that hero complex that seems particularly American. The
Terminator, Rocky and Hulk Hogan were just a few real-life hero's director Chris Bell aspired to be as a self-proclaimed fat kid from Poughkeepsie, NY. His two brothers, nicknamed “Mad Dog” and “Smelly” for their vigorous, if not obsessive training regimens, also aspired to be body builders. Bell differed from his brothers in that he did not take steroids. He believed it to be cheating, even though every single one of his “hero's” had been a user.
So the film serves as Bell’s quest to divulge the hypocritical, and sometimes debilitating American drive to succeed, even within his own family. Bell injects himself entirely into the film as narrator, interviewer, subject and even,
provocateur. His approach is similar to that of Michael Moore, taking liberties to ask the hard questions and knock down anyone’s door to get them. Thankfully, Bell appears to be interested in the “other side,” even though in the end he largely discounts steroid naysayers.
Among them is the father of a young steroid-user who committed suicide. He was relentlessly campaigning against steroid use, even though his son had been taking Lexapro, an anti-depressant associated with suicidal tendencies. Easiest to discount was Senator Henry Waxman, who headed Congressional hearings on steroid use in baseball, but came across as if he’s never heard of the topic. What better to hook viewers than an ill-informed politician to scoff at?
The film’s greatest success is in its depiction of the Bell brothers, whose dreams of being great at times bordered on delusional and destructive. Mad Dog’s quest for stardom involved relocating to California away from his family. He painfully admits that he would rather die than fail. Smelly challenges his wife’s request for him to stop taking steroids so that they can conceive another child.
In one heartbreaking scene, Bell’s mother tearfully asks what she did to cause her sons to be so unsatisfied, and to resort to drug use in order to get ahead. Yet in another scene, Bell freeze-frames a shot of his father and mother cheering at Smelly’s weight lifting competition. He comments that his father looked like he just won the lottery, and that his mother looks like she’s thanking God for her blessings. The juxtaposition of these scenes best explains the hypocrisy Bell is aiming to depict.
Not all issue-driven documentaries need a character study to be compelling. “No End in Sight”, Charles Ferguson’s film about the Iraq War is an example of this. But “Bigger, Stronger, Faster*” would not have been nearly as successful had it not explored the Bell family’s struggle to come to terms with simply being like everyone else. This character study provided necessary grounding for what at times seemed to be an overly-ambitious film. At one point, the film is addressing the health implications of steroid use. The next, it is discussing hero-worship in America. Elsewhere, it examines the lack of regulation and false advertising of nutritional supplements use. And so on, and so on. As a result, the film dragged on a bit too long. Even so, the film never ceases to entertain, and its honest look at steroid use in America opens up a fascinating debate about our incessant drive to succeed. A fine piece of documentary film making.
October 16th, 2008 by Tessa Moran
In America, success is earned when one works hard and plays by the rules. At least that’s what Arnold Schwarzenegger says, the Austrian body-builder turned actor turned Governor of California. Success was certainly in his cards, but whether he played by the rules is questionable, especially as Mr. Universe later revealed that he used anabolic steroids.
But we all cut corners, right? The documentary film Bigger, Stronger, Faster* argues that we do, using Schwarzenegger and the steroid debate as an emblem of American hypocrisy. Damned if you don’t become number one, damned if you do use steroids to get there. Note that the asterisk in the title is for the “side effects of being American.”
Another hypocrisy explored in the film is that while America shuns athletes who use steroids, it is seemingly unconcerned with students who use Adderall to get ahead in school or musicians who use beta blockers to curb performance anxiety. While the parallel seems a bit of a stretch, it does call attention to the very depressing reality that there are short-cuts to nearly every success.
And then there’s that hero complex that seems particularly American. The
Terminator, Rocky and Hulk Hogan were just a few real-life hero's director Chris Bell aspired to be as a self-proclaimed fat kid from Poughkeepsie, NY. His two brothers, nicknamed “Mad Dog” and “Smelly” for their vigorous, if not obsessive training regimens, also aspired to be body builders. Bell differed from his brothers in that he did not take steroids. He believed it to be cheating, even though every single one of his “hero's” had been a user.
So the film serves as Bell’s quest to divulge the hypocritical, and sometimes debilitating American drive to succeed, even within his own family. Bell injects himself entirely into the film as narrator, interviewer, subject and even,
provocateur. His approach is similar to that of Michael Moore, taking liberties to ask the hard questions and knock down anyone’s door to get them. Thankfully, Bell appears to be interested in the “other side,” even though in the end he largely discounts steroid naysayers.
Among them is the father of a young steroid-user who committed suicide. He was relentlessly campaigning against steroid use, even though his son had been taking Lexapro, an anti-depressant associated with suicidal tendencies. Easiest to discount was Senator Henry Waxman, who headed Congressional hearings on steroid use in baseball, but came across as if he’s never heard of the topic. What better to hook viewers than an ill-informed politician to scoff at?
The film’s greatest success is in its depiction of the Bell brothers, whose dreams of being great at times bordered on delusional and destructive. Mad Dog’s quest for stardom involved relocating to California away from his family. He painfully admits that he would rather die than fail. Smelly challenges his wife’s request for him to stop taking steroids so that they can conceive another child.
In one heartbreaking scene, Bell’s mother tearfully asks what she did to cause her sons to be so unsatisfied, and to resort to drug use in order to get ahead. Yet in another scene, Bell freeze-frames a shot of his father and mother cheering at Smelly’s weight lifting competition. He comments that his father looked like he just won the lottery, and that his mother looks like she’s thanking God for her blessings. The juxtaposition of these scenes best explains the hypocrisy Bell is aiming to depict.
Not all issue-driven documentaries need a character study to be compelling. “No End in Sight”, Charles Ferguson’s film about the Iraq War is an example of this. But “Bigger, Stronger, Faster*” would not have been nearly as successful had it not explored the Bell family’s struggle to come to terms with simply being like everyone else. This character study provided necessary grounding for what at times seemed to be an overly-ambitious film. At one point, the film is addressing the health implications of steroid use. The next, it is discussing hero-worship in America. Elsewhere, it examines the lack of regulation and false advertising of nutritional supplements use. And so on, and so on. As a result, the film dragged on a bit too long. Even so, the film never ceases to entertain, and its honest look at steroid use in America opens up a fascinating debate about our incessant drive to succeed. A fine piece of documentary film making.
Wednesday, August 6, 2008
You are as Strong as your weakest link part 2
www.hugebicepstips.com
Hi,
This is the second part to my first newsletter with the same title. To recap
a little, you are as strong as your weakest link, which in most cases is
the grip and forearm strength.
In the last newsletter, I gave you some simple grip and forearm training
exercises that you can do with your current training program.
The best training protocol that you should be following is the Push-pull
method of training. This style of training will help sky-rocket your muscle
& strength gains through the roof. This style of training combined with
grip and forearm work will give you such improved strength and muscle development
you will be saying: "why didn't I do this before?"
Now, for those who do not know what the push-pull training method is, I will
explain in brief. It is a training method where the athlete groups all the
pushing muscles together for one training session and groups all the pulling
muscles for the other training session leaving the Leg training portion of
the routine by itself. It may sound simple and the grouping of these muscles
are simple, but the intensity techniques needed to execute this routing successfully
are not. Go to www.muscle4mass.com to see the Mass Building Course for complete
details.
I am going to give you some additional forearm and grip training exercises to be
added to what I previously gave you. With this arsenal of exercises to perform
you will never get bored or run out of movements for your grip and forearm
training.
Keep in mind that you should start your grip & forearm training with grip
work first and then the forearm training.
The Exercises - -
1) Grip machine.
2) CAPTINS of Crush Grippers.
3) Plate pinches.
4) Hanging grips.
5) Farmers walk & carry with dumbbells or Kettle Bells.
6) Towel Pulls or chin-ups.
7) Wrist curls on bench.
8) Reverse wrist curls on bench.
9) Reverse barbell curls.
10) Wrist roller.
11) Static contraction Dead-Lifts.
12) Use thick bars when training pulling muscles.
Well, there you have it. There will be more on this topic in a future newsletter.
If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.
until next time, Keep Hanging and Banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2006
**The contents of this daily Blog are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugebicepstips.com
Hi,
This is the second part to my first newsletter with the same title. To recap
a little, you are as strong as your weakest link, which in most cases is
the grip and forearm strength.
In the last newsletter, I gave you some simple grip and forearm training
exercises that you can do with your current training program.
The best training protocol that you should be following is the Push-pull
method of training. This style of training will help sky-rocket your muscle
& strength gains through the roof. This style of training combined with
grip and forearm work will give you such improved strength and muscle development
you will be saying: "why didn't I do this before?"
Now, for those who do not know what the push-pull training method is, I will
explain in brief. It is a training method where the athlete groups all the
pushing muscles together for one training session and groups all the pulling
muscles for the other training session leaving the Leg training portion of
the routine by itself. It may sound simple and the grouping of these muscles
are simple, but the intensity techniques needed to execute this routing successfully
are not. Go to www.muscle4mass.com to see the Mass Building Course for complete
details.
I am going to give you some additional forearm and grip training exercises to be
added to what I previously gave you. With this arsenal of exercises to perform
you will never get bored or run out of movements for your grip and forearm
training.
Keep in mind that you should start your grip & forearm training with grip
work first and then the forearm training.
The Exercises - -
1) Grip machine.
2) CAPTINS of Crush Grippers.
3) Plate pinches.
4) Hanging grips.
5) Farmers walk & carry with dumbbells or Kettle Bells.
6) Towel Pulls or chin-ups.
7) Wrist curls on bench.
8) Reverse wrist curls on bench.
9) Reverse barbell curls.
10) Wrist roller.
11) Static contraction Dead-Lifts.
12) Use thick bars when training pulling muscles.
Well, there you have it. There will be more on this topic in a future newsletter.
If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.
until next time, Keep Hanging and Banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2006
**The contents of this daily Blog are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
You are as Strong as your weakest link.
You are as Strong as your weakest link.
www.hugebicepstips.com
For Video Newsletters go to: www.youtube.com and type in the search box--noelzurc
Hi,
As the title of this newsletter states "You are as Strong as your weakest link".
In many cases the weakest link that exists with many weight training athletes
are grip and forearm strength.
Many lifters leave their grip and forearm training for last in their training
only to perform a couple of sets of wrist curls and call it a day.
When you are training your biceps or your back, the gripping strength is
usually the first to go. If you have a weak grip then you are short changing
your back and bicep development.
Many lifters make the mistake of using lifting straps. Boy that is a real
mistake. Again, you are short changing your natural grip strength when you
use lifting straps.
You must make it a point to train your grip and forearms separate as well
as together with your regular training.
I am going to give you a routine that you can begin doing along with some
equipment recommendations.
When you start training your grip and forearms, begin with your grip training
first.
Perform the following:
1) 2-3 sets on Hand gripper. Use the Trainer gripper. (See ironmind.com for a
selection of grippers).
2) 2-3 sets on the plate load grip machine.
3) 2-3 sets on the hanging from chinning bar grip-ups.
4) 2 sets of Eagle Loop chins. (See ironmind.com for Eagle loops).
5) 3 sets of wrist curls supersetted with One Wicked Wrist Roller™ wrist rolling
device. (See ironmind.com for One Wicked Wrist Roller™ Devise).
6) 3 sets of reverse wrist curl supersetted with One Wicked Wrist Roller™.
7) 2 sets of Heavy Hammer II Leverage Bar curls. (See ironmind.con for
Heavy Hammer II Leverage Bar).
This routine is to be performed alone from any other body parts. This is your
specialized grip and forearm routine.
When training on you regular routine perform the following:
1) On Back and Biceps day use thick handle bars for curling and rowing.
If you do not have access to thick handle bars you can make your own. Go to
a hardware store and purchase pipe insulation foam. Cut the foam to
the appropriate size and put it on the sleeves of the bar. Do the same for
the dumbbells. Now you have thick handles for your training.
Use these for your wrist curls as well.
Put this routine to work and let me know how you improve on all your lifts.
If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.
Well, until next time, Keep Hanging and Banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2006
**The contents of this daily Blog are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.hugebicepstips.com
www.leoncruz.com
If you no longer wish to receive communication from us:
leoncruz658@msn.com
To update your contact information:
leoncruz658@msn.com send updated info.
www.hugebicepstips.com
For Video Newsletters go to: www.youtube.com and type in the search box--noelzurc
Hi,
As the title of this newsletter states "You are as Strong as your weakest link".
In many cases the weakest link that exists with many weight training athletes
are grip and forearm strength.
Many lifters leave their grip and forearm training for last in their training
only to perform a couple of sets of wrist curls and call it a day.
When you are training your biceps or your back, the gripping strength is
usually the first to go. If you have a weak grip then you are short changing
your back and bicep development.
Many lifters make the mistake of using lifting straps. Boy that is a real
mistake. Again, you are short changing your natural grip strength when you
use lifting straps.
You must make it a point to train your grip and forearms separate as well
as together with your regular training.
I am going to give you a routine that you can begin doing along with some
equipment recommendations.
When you start training your grip and forearms, begin with your grip training
first.
Perform the following:
1) 2-3 sets on Hand gripper. Use the Trainer gripper. (See ironmind.com for a
selection of grippers).
2) 2-3 sets on the plate load grip machine.
3) 2-3 sets on the hanging from chinning bar grip-ups.
4) 2 sets of Eagle Loop chins. (See ironmind.com for Eagle loops).
5) 3 sets of wrist curls supersetted with One Wicked Wrist Roller™ wrist rolling
device. (See ironmind.com for One Wicked Wrist Roller™ Devise).
6) 3 sets of reverse wrist curl supersetted with One Wicked Wrist Roller™.
7) 2 sets of Heavy Hammer II Leverage Bar curls. (See ironmind.con for
Heavy Hammer II Leverage Bar).
This routine is to be performed alone from any other body parts. This is your
specialized grip and forearm routine.
When training on you regular routine perform the following:
1) On Back and Biceps day use thick handle bars for curling and rowing.
If you do not have access to thick handle bars you can make your own. Go to
a hardware store and purchase pipe insulation foam. Cut the foam to
the appropriate size and put it on the sleeves of the bar. Do the same for
the dumbbells. Now you have thick handles for your training.
Use these for your wrist curls as well.
Put this routine to work and let me know how you improve on all your lifts.
If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.
Well, until next time, Keep Hanging and Banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2006
**The contents of this daily Blog are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This Blog is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.hugebicepstips.com
www.leoncruz.com
If you no longer wish to receive communication from us:
leoncruz658@msn.com
To update your contact information:
leoncruz658@msn.com send updated info.
Sunday, July 27, 2008
"A Bodybuilding "Quick Tip"
= = = = = = = = = = = = = = = = = = = = = = = = = = = =
>> A Bodybuilding "Quick Tip" <<
From: Leon Cruz
Today's Tip: Get off your Tush to build more mass!
http://www.hugebicepstips.com
= = = = = = = = = = = = = = = = = = = = = = = = = = = =
Note: This is a permission-based newsletter you signed up for in
the past. To stop receiving tips, you may unsubscribe at the
bottom of this email. (But we hope you'll stay! ;-)
= = = = = = = = = = = = = = = = = = = = = = = = = = = =
Hi leon!
Today's tip...
"Get off your @$$ to build more mass!"
If your goal is to pack on more mass, a lot of guys get too
caught up in what I call "super-isolating" their muscle groups.
I'm talking about exercises like seated dumbbell curls, seated
preacher curls, dumbbell military pressess, etc.
These "seated" techniques do help you focus more on the target
muscle...but that's not necessarily what you want to do.
So whenever you can, STAND UP and perform the same exercise and
you'll find you can use MORE WEIGHT with MORE POWER.
This method allows you to use more overall body strength for
increased performance without taking the stress off of your target
muscle group.
So choose STANDING dumbbell curls for your bicep instead of
"seated"...
...choose STANDING military presses instead of "seated"...
...and even in the Optimum Anabolics program
(http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2),
It is suggested that you actually turn your body
around on the Preacher Curl station so you're standing and leaning
on the part where you'd normally have your arm when seated.
By leaning on that pad "backwards", you take a lot of the work off
of the shoulder and place it on the bicep...but since you're
standing, you'll be able to lift more actual weight WITH your biceps
than you would the "traditional" way.
Try this strategy and I promise you'll see an IMMEDIATE difference!
Keep hanging and Banging,
Leon
P.S.NOW is the time for you to start packing on some extra muscle as
you get ready to shed the fat for that lean "fitness model" look.
For the ultimate "mass building" technique, check out my Optimum
Anabolics natural bodybuilding program at:
(http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2)
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this Blog is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
>> A Bodybuilding "Quick Tip" <<
From: Leon Cruz
Today's Tip: Get off your Tush to build more mass!
http://www.hugebicepstips.com
= = = = = = = = = = = = = = = = = = = = = = = = = = = =
Note: This is a permission-based newsletter you signed up for in
the past. To stop receiving tips, you may unsubscribe at the
bottom of this email. (But we hope you'll stay! ;-)
= = = = = = = = = = = = = = = = = = = = = = = = = = = =
Hi leon!
Today's tip...
"Get off your @$$ to build more mass!"
If your goal is to pack on more mass, a lot of guys get too
caught up in what I call "super-isolating" their muscle groups.
I'm talking about exercises like seated dumbbell curls, seated
preacher curls, dumbbell military pressess, etc.
These "seated" techniques do help you focus more on the target
muscle...but that's not necessarily what you want to do.
So whenever you can, STAND UP and perform the same exercise and
you'll find you can use MORE WEIGHT with MORE POWER.
This method allows you to use more overall body strength for
increased performance without taking the stress off of your target
muscle group.
So choose STANDING dumbbell curls for your bicep instead of
"seated"...
...choose STANDING military presses instead of "seated"...
...and even in the Optimum Anabolics program
(http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2),
It is suggested that you actually turn your body
around on the Preacher Curl station so you're standing and leaning
on the part where you'd normally have your arm when seated.
By leaning on that pad "backwards", you take a lot of the work off
of the shoulder and place it on the bicep...but since you're
standing, you'll be able to lift more actual weight WITH your biceps
than you would the "traditional" way.
Try this strategy and I promise you'll see an IMMEDIATE difference!
Keep hanging and Banging,
Leon
P.S.NOW is the time for you to start packing on some extra muscle as
you get ready to shed the fat for that lean "fitness model" look.
For the ultimate "mass building" technique, check out my Optimum
Anabolics natural bodybuilding program at:
(http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2)
Copyright, Urban Publishing Co. LLC. 2006
**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this Blog is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
http://leon-cruzmuscleblog.blogspot.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
Monday, June 23, 2008
Cutting V Bulking: Losing Body Fat Whilst Gaining Quality Muscle
Cutting V Bulking: Losing Body Fat Whilst Gaining Quality Muscle
by James Collier BSc
*****************************
http://www.hugebicepstips.com
*********************************************************
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
*********************************************************
It's very fashionable amongst many bodybuilders to cycle nutrition, weight training and cardio routines in order to go through 'bulking' and 'cutting' cycles every few months. Most of you will, no doubt, be well aware of what these two terms mean, but for those who don't:
Bulking - The structured prioritisation of the addition of muscle through increasing food intake in order to create an excess of energy and other nutrients sufficient to increase muscle mass, in conjunction with a suitable weight training regimen
Cutting - The structured prioritisation of fat loss whilst maintaining lean body mass aiming to maximise muscle definition, through dietary manipulation in order to create an energy deficit sufficient to mobilise body fat, in conjunction with a suitable weight training and cardiovascular exercise regimen
Personally I am not a big believer in alternating bulking and cutting cycles because you don't need fat in order to gain muscle, and the cutting period then becomes a waste of valuable muscle growing time. But that's just my opinion and one which is clearly different to that of some pro-bodybuilders like Lee Priest who willingly shows off-season photos of himself topless, gut and all, tens of lbs over his stage weight stuffing his face! Apparently Lee diets for less than 14 weeks once per year in order to get his world champion cuts you see at the Mr Olympia and other events.
There is a common myth that you need to bulk in order to grow muscle. Whilst this is true to a point, you certainly don't need to gain too much fat. What you do need in order to grow muscle, is to be in calorie surplus, i.e. consume more calories than you need to maintain your weight (protein intake aside), and by doing this a little fat deposition is inevitable and nothing to worry about. Myself, I carry about 1½ stone of fat over a stage weight so I always look big and still have that shapely bodybuilder appearance rather than just 'bulk' (well, so people tell me!). This is ample fat in order to grow muscle. Holding too much fat puts you at greater risk of some diseases, including heart disease.
Conversely, however, I would certainly not recommend that a bodybuilder stays with a low bodyfat (under 6-7%) all year round, as this will limit energy levels required for growth, unless of course you are one of those guys who is fortunate enough to have a naturally cut physique.
Reasons for Wanting to Cut
There are three principle reasons why a bodybuilder would want to cut:
1) You are into the bulking-cutting cycles and want to 'lose a bit' to look good for summer or for a special occasion
2) You are naturally prone to holding excess bodyfat and want to cut it down in order to get the 'bodybuilder appearance', then when you've got it stay in reasonable shape but not too lean so as to limit muscle growth
3) You are training for a bodybuilding competition and need to get the rock hard appearance with cuts and cross-striations in order to be in the best shape of your life.
Whilst this article is principally about (1) and (2), as cutting for a competition is a very much more extreme approach and would warrant a lengthy article in its own right, the first few weeks are much the same whatever your reason for cutting.
Cutting Regimens
Obviously the main goal of many bodybuilders who are cutting is to lose fat whilst maintaining or, if possible actually gain some quality muscle. There is another bodybuilding myth that you cannot gain muscle and cut at the same time. I see so many newcomers and experienced bodybuilders who do efficiently lose fat and gain muscle simultaneously.
Strictly speaking, from a scientific viewpoint, it isn't possible to gain muscle whilst being in an energy deficit due to the fact that muscle growth is an energy-requiring process. As you can only lose fat if you are in an energy deficit, the trick to cutting whilst gaining muscle is to fluctuate your body between energy surplus and deficit at different times of the day, or on different days of the week, through diet and exercise. However, if you are cutting extremely strictly, then it is not possible to gain muscle at the same time as losing body fat, as there is far too insufficient energy reserves for muscle growth. Here the priority is maintaining muscle mass. But, for the main, with gentle dieting you can successfully lose fat and grow, reaching your bodybuilding objective, i.e. looking and feeling great.
Meals must be small but regular, and in order to keep growing, it is essential to keep protein intake high. The key to effective cutting lies in careful manipulation of your intake of carbohydrate foods, i.e. carbs should be low, but not omitted. Consume complex starchy carbohydrate foods regularly, but in small portions only. You will also have to be that little bit stricter in avoiding treats and junk food of course!
Following a meal plan similar to the one below should give a steady loss of body fat, and if you are training hard, you will gain muscle too. It is also reasonable in portion sizes, so should help in keeping you feeling full up and satisfied whilst cutting.
Sponsor message
Dymatize Elite Whey 5lb from BodyShapers Fitness
Example menu plan for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass
Time Food Protein
Wake 7:30 am
7:30 breakfast 1 scoop whey protein in water 20g
2 slices granary bread toasted + olive oil based spread
½ portion MRP with ½ scoop whey protein in water 31g
100ml orange juice + 1 tblsp flaxseed oil
10:30 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit
12:30 tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
huge salad
15:00 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit
17:30 ½ portion MRP + ½ scoop whey protein in water 31g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g
19:30 mackerel (95g) 20g
½ small chicken breast (60g) 18g
either 1 small jacket potatoes
or 50g boiled brown rice
or 75g boiled wholewheat pasta
vegetables
22:00 1 scoop whey protein in water 20g
23:30 100g cottage cheese 20g
23:30 - BED
Total Protein 305g
*MRP stands for meal replacement powder.
Sponsor message
AST VP2 from BodyShapers Fitness
This second plan relies less on supplements for protein intake and more on food for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass.
Time Food Protein
Wake 7:30 am
7.30 1 scoop whey protein in water 20g
8.00 breakfast 1-2 slices granary bread + olive oil based spread
3 egg whites + 1 egg yolk scrambled 10g
250ml skimmed milk 10g
100ml orange juice + 1 tblsp flaxseed oil
10.30 120g chicken breast 30g
2 oatcakes
Fruit
12.30 Tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
Huge salad
15.00 120g chicken breast 30g
2 oatcakes
Fruit
17.30 100g tuna + 2 tbsp low fat natural yoghurt 25g
+ sweetcorn
TRAIN
18.30 (after training) 2 scoops whey protein in water 40g
19.30 Mackerel (95g) 20g
½ small chicken breast (60g) 18g
Either 1 small jacket potato
or 50g boiled brown rice
or 75g boiled wholewheat pasta
Vegetables
22.00 1 oatcake
Stick celery
50g low fat soft cheese 20g
23.30 100g cottage cheese 20g
23:30 - BED
Total Protein 288g
Both plans are merely a guide and must not be stuck to rigidly! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the plan to suit your own needs according to your results in order to attain a steady loss of body fat. Varying portions from day to day, along with hard training will help you to gain some lean muscle too.
Following a suitable cutting regimen, should provide high and regular protein, low but regular quality carbohydrates and low fat, whilst including essential fatty acids and sufficient amounts of fruit and vegetables. You may also wish to use some of the more thermogenic / cutting supplements, but as these are ineffective alone, you must still consume a calorie deficit diet. Whey protein and meal replacement powders (MRPs) are also included, two fundamental supplements, invaluable in your quest for lean muscle.
Exercise and Cutting
Weight training whilst cutting, must remain intense. You will be able to continue to train hard as your calorie intake will not be mega low and you'll be including regular carbohydrates. In order to achieve optimum results, I'd also try to include 30-40 minutes of cardiovascular exercise or high intensity interval training (HIIT) three or four times a week, as exercise preferentially burns fat whilst maintaining muscle mass. This ideally should be done on a different day or a different time of day to weight training so as not to interfere with nutrients required for muscle growth. Intensity should be low, say about 55-60% maximum heart rate, the optimum level for mobilising fat reserves whilst maintaining muscle tissue. In practice, this is the level so when you cease exercising you feel slightly warm and just out of breath.
Sponsor message
Maximuscle Cyclone from BodyShapers Fitness
A Couple of Recipes!
Here are a couple of home-made low calorie-high protein 'meal replacement' recipes for you to try! Feel free to jig the ingredient amounts around to suit your goals. (Thanks to MuscleTalk Moderator ToxicToffee) for these!)
Vanilla Fruity
25g vanilla whey protein powder
Handful of sultanas
Handful of oats
3-4 chopped plums
A little water or skimmed milk to make up to desired consistency
Blend all this up and it comes out as a thick consistency but feel free to add more water/skimmed milk to suit your own taste.
Low Carb Chocolate Nut
25 g chocolate whey protein powder
1 tbsp Udo's Choice or macadamia oil
Tiny handful of ground flax seeds (linseeds)
Dollop hazelnut butter
Water to desired consistency
Blend all ingredients together
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://leon-cruzmuscleblog.blogspot.com/
by James Collier BSc
*****************************
http://www.hugebicepstips.com
*********************************************************
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
*********************************************************
It's very fashionable amongst many bodybuilders to cycle nutrition, weight training and cardio routines in order to go through 'bulking' and 'cutting' cycles every few months. Most of you will, no doubt, be well aware of what these two terms mean, but for those who don't:
Bulking - The structured prioritisation of the addition of muscle through increasing food intake in order to create an excess of energy and other nutrients sufficient to increase muscle mass, in conjunction with a suitable weight training regimen
Cutting - The structured prioritisation of fat loss whilst maintaining lean body mass aiming to maximise muscle definition, through dietary manipulation in order to create an energy deficit sufficient to mobilise body fat, in conjunction with a suitable weight training and cardiovascular exercise regimen
Personally I am not a big believer in alternating bulking and cutting cycles because you don't need fat in order to gain muscle, and the cutting period then becomes a waste of valuable muscle growing time. But that's just my opinion and one which is clearly different to that of some pro-bodybuilders like Lee Priest who willingly shows off-season photos of himself topless, gut and all, tens of lbs over his stage weight stuffing his face! Apparently Lee diets for less than 14 weeks once per year in order to get his world champion cuts you see at the Mr Olympia and other events.
There is a common myth that you need to bulk in order to grow muscle. Whilst this is true to a point, you certainly don't need to gain too much fat. What you do need in order to grow muscle, is to be in calorie surplus, i.e. consume more calories than you need to maintain your weight (protein intake aside), and by doing this a little fat deposition is inevitable and nothing to worry about. Myself, I carry about 1½ stone of fat over a stage weight so I always look big and still have that shapely bodybuilder appearance rather than just 'bulk' (well, so people tell me!). This is ample fat in order to grow muscle. Holding too much fat puts you at greater risk of some diseases, including heart disease.
Conversely, however, I would certainly not recommend that a bodybuilder stays with a low bodyfat (under 6-7%) all year round, as this will limit energy levels required for growth, unless of course you are one of those guys who is fortunate enough to have a naturally cut physique.
Reasons for Wanting to Cut
There are three principle reasons why a bodybuilder would want to cut:
1) You are into the bulking-cutting cycles and want to 'lose a bit' to look good for summer or for a special occasion
2) You are naturally prone to holding excess bodyfat and want to cut it down in order to get the 'bodybuilder appearance', then when you've got it stay in reasonable shape but not too lean so as to limit muscle growth
3) You are training for a bodybuilding competition and need to get the rock hard appearance with cuts and cross-striations in order to be in the best shape of your life.
Whilst this article is principally about (1) and (2), as cutting for a competition is a very much more extreme approach and would warrant a lengthy article in its own right, the first few weeks are much the same whatever your reason for cutting.
Cutting Regimens
Obviously the main goal of many bodybuilders who are cutting is to lose fat whilst maintaining or, if possible actually gain some quality muscle. There is another bodybuilding myth that you cannot gain muscle and cut at the same time. I see so many newcomers and experienced bodybuilders who do efficiently lose fat and gain muscle simultaneously.
Strictly speaking, from a scientific viewpoint, it isn't possible to gain muscle whilst being in an energy deficit due to the fact that muscle growth is an energy-requiring process. As you can only lose fat if you are in an energy deficit, the trick to cutting whilst gaining muscle is to fluctuate your body between energy surplus and deficit at different times of the day, or on different days of the week, through diet and exercise. However, if you are cutting extremely strictly, then it is not possible to gain muscle at the same time as losing body fat, as there is far too insufficient energy reserves for muscle growth. Here the priority is maintaining muscle mass. But, for the main, with gentle dieting you can successfully lose fat and grow, reaching your bodybuilding objective, i.e. looking and feeling great.
Meals must be small but regular, and in order to keep growing, it is essential to keep protein intake high. The key to effective cutting lies in careful manipulation of your intake of carbohydrate foods, i.e. carbs should be low, but not omitted. Consume complex starchy carbohydrate foods regularly, but in small portions only. You will also have to be that little bit stricter in avoiding treats and junk food of course!
Following a meal plan similar to the one below should give a steady loss of body fat, and if you are training hard, you will gain muscle too. It is also reasonable in portion sizes, so should help in keeping you feeling full up and satisfied whilst cutting.
Sponsor message
Dymatize Elite Whey 5lb from BodyShapers Fitness
Example menu plan for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass
Time Food Protein
Wake 7:30 am
7:30 breakfast 1 scoop whey protein in water 20g
2 slices granary bread toasted + olive oil based spread
½ portion MRP with ½ scoop whey protein in water 31g
100ml orange juice + 1 tblsp flaxseed oil
10:30 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit
12:30 tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
huge salad
15:00 1 ½ scoops whey protein in water 30g
2 oatcakes
fruit
17:30 ½ portion MRP + ½ scoop whey protein in water 31g
TRAIN
18:30
(after training) 2 scoops whey protein in water 40g
19:30 mackerel (95g) 20g
½ small chicken breast (60g) 18g
either 1 small jacket potatoes
or 50g boiled brown rice
or 75g boiled wholewheat pasta
vegetables
22:00 1 scoop whey protein in water 20g
23:30 100g cottage cheese 20g
23:30 - BED
Total Protein 305g
*MRP stands for meal replacement powder.
Sponsor message
AST VP2 from BodyShapers Fitness
This second plan relies less on supplements for protein intake and more on food for a bodybuilder who wishes to lose body fat, whilst gaining muscle mass.
Time Food Protein
Wake 7:30 am
7.30 1 scoop whey protein in water 20g
8.00 breakfast 1-2 slices granary bread + olive oil based spread
3 egg whites + 1 egg yolk scrambled 10g
250ml skimmed milk 10g
100ml orange juice + 1 tblsp flaxseed oil
10.30 120g chicken breast 30g
2 oatcakes
Fruit
12.30 Tuna (95g) + 1 tblsp low fat natural yoghurt 27g
½ small chicken breast (60g) 18g
1-2 slices granary bread + olive oil based spread
Huge salad
15.00 120g chicken breast 30g
2 oatcakes
Fruit
17.30 100g tuna + 2 tbsp low fat natural yoghurt 25g
+ sweetcorn
TRAIN
18.30 (after training) 2 scoops whey protein in water 40g
19.30 Mackerel (95g) 20g
½ small chicken breast (60g) 18g
Either 1 small jacket potato
or 50g boiled brown rice
or 75g boiled wholewheat pasta
Vegetables
22.00 1 oatcake
Stick celery
50g low fat soft cheese 20g
23.30 100g cottage cheese 20g
23:30 - BED
Total Protein 288g
Both plans are merely a guide and must not be stuck to rigidly! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the plan to suit your own needs according to your results in order to attain a steady loss of body fat. Varying portions from day to day, along with hard training will help you to gain some lean muscle too.
Following a suitable cutting regimen, should provide high and regular protein, low but regular quality carbohydrates and low fat, whilst including essential fatty acids and sufficient amounts of fruit and vegetables. You may also wish to use some of the more thermogenic / cutting supplements, but as these are ineffective alone, you must still consume a calorie deficit diet. Whey protein and meal replacement powders (MRPs) are also included, two fundamental supplements, invaluable in your quest for lean muscle.
Exercise and Cutting
Weight training whilst cutting, must remain intense. You will be able to continue to train hard as your calorie intake will not be mega low and you'll be including regular carbohydrates. In order to achieve optimum results, I'd also try to include 30-40 minutes of cardiovascular exercise or high intensity interval training (HIIT) three or four times a week, as exercise preferentially burns fat whilst maintaining muscle mass. This ideally should be done on a different day or a different time of day to weight training so as not to interfere with nutrients required for muscle growth. Intensity should be low, say about 55-60% maximum heart rate, the optimum level for mobilising fat reserves whilst maintaining muscle tissue. In practice, this is the level so when you cease exercising you feel slightly warm and just out of breath.
Sponsor message
Maximuscle Cyclone from BodyShapers Fitness
A Couple of Recipes!
Here are a couple of home-made low calorie-high protein 'meal replacement' recipes for you to try! Feel free to jig the ingredient amounts around to suit your goals. (Thanks to MuscleTalk Moderator ToxicToffee) for these!)
Vanilla Fruity
25g vanilla whey protein powder
Handful of sultanas
Handful of oats
3-4 chopped plums
A little water or skimmed milk to make up to desired consistency
Blend all this up and it comes out as a thick consistency but feel free to add more water/skimmed milk to suit your own taste.
Low Carb Chocolate Nut
25 g chocolate whey protein powder
1 tbsp Udo's Choice or macadamia oil
Tiny handful of ground flax seeds (linseeds)
Dollop hazelnut butter
Water to desired consistency
Blend all ingredients together
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://leon-cruzmuscleblog.blogspot.com/
Fat Loss Secrets of The U.S. Military
Fat Loss Secrets of The U.S. Military
By The Muscle Nerd, Jeff Anderson
In This Fat Loss Article...
*****************************
http://www.hugebicepstips.com
*********************************************************
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
*********************************************************
•"We do more before 6 am than MOST people do ALL DAY!" Here's why...
•Why "body weight" exercises RULE when it comes to burning off body fat!
•Don't feel like "working out"? Drill Sergeants DON'T CARE...neither should YOU!
When the U.S. armed forces set out to develop a fitness program that would hone a lean, “fit-to-fight” physique,
they didn’t have the option of waiting around for the next “fad diet”...
...they don’t Google “fat loss” on the internet and sign up for the first advertised “guru” program
they can find...
...and they DON’T buy “fat burner” supplements by the truckload and issue them at morning roll call.
The program they use MUST be effective enough to work on ALL body types, both men and women, and for anyone
from the 18 year old knucklehead fresh off the turnip truck to the 50-something career soldier nearing
retirement.
But before you take off, thinking this is going to be some recruitment ad to try to get you to enlist
in the armed forces just to save a few bucks on your current gym membership, let me tell you why the military’s
fitness program (in my biased opinion) is the finest on the planet...and YOUR ticket to creating the best body
of your life in 2008.
Military Fat Loss Principle #1: Train Early – Burn Early
In the military, we don’t wait for the sun to rise to begin our day. PT (“physical training” or exercise)
starts at anywhere from 5am to 6am each day.
Training early in the morning jumpstarts your metabolism and shifts it into high gear to burn fat all day
long...and you don’t need to be a soldier to take advantage of that!
Try to get your workout in as early as possible in the day to ratchet up your body’s natural fat-burning
abilities before your metabolism slows down in the evening.
Military Fat Loss Principle #2: Training Is MANDATORY
Trust me...there’s no “I don’t feel like working out today” in the military!
You’re behind had BETTER be standing in line when training begins or it’s likely you’ll be scrubbing
toilets until midnight.
For you, punishment may not be that severe, but if you’re truly committed to creating your dream body
and melting off any unwanted pounds, you have to find a way to eliminate as many excuses as possible that
can keep you from staying on track.
Take an honest look at the reasons you may have stopped training in the past. Was it the time commitment?
Scheduling conflicts? Maybe you can train at home instead? Perhaps find a gym closer to your job so you
can hit it on the way to work or during lunch?
Whatever you can identify as an obstacle, brainstorm ways to eliminate it for good...and make training
MANDATORY.
Military Fat Loss Principle #3: Bodyweight Training Rules
You won’t catch any self-respecting soldier admitting to using any infomercial ab gizmo!
Pushups...situps...pullups and other bodyweight exercises are the fundamental core of the military’s exercise
program.
Why?
Because the government understands that to maintain a lean, strong physique, you need to fuel your body’s
primary fat burning “engine”...your muscles!
You see, for every pound of lean muscle on your body, you burn an extra 14 calories per day.
Compare that to just 4 calories burned for every pound of body fat and you can see that you can burn over
300% more calories throughout the day just by focusing on building more lean muscle and holding back the
fat gain.
For several reasons (that I don’t have room for here), bodyweight training is superior for this type of
fitness goal and ideal for all ages and fitness levels.
Oh, and an added benefit for you...bodyweight training can be done anywhere!
At home, while traveling, at the gym...ANYWHERE!
Want to know how YOU can tap into the military's BEST training secrets and build the body of your dreams ?
Then get ready...because I'm declaring WAR on body fat!
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
By The Muscle Nerd, Jeff Anderson
In This Fat Loss Article...
*****************************
http://www.hugebicepstips.com
*********************************************************
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
*********************************************************
•"We do more before 6 am than MOST people do ALL DAY!" Here's why...
•Why "body weight" exercises RULE when it comes to burning off body fat!
•Don't feel like "working out"? Drill Sergeants DON'T CARE...neither should YOU!
When the U.S. armed forces set out to develop a fitness program that would hone a lean, “fit-to-fight” physique,
they didn’t have the option of waiting around for the next “fad diet”...
...they don’t Google “fat loss” on the internet and sign up for the first advertised “guru” program
they can find...
...and they DON’T buy “fat burner” supplements by the truckload and issue them at morning roll call.
The program they use MUST be effective enough to work on ALL body types, both men and women, and for anyone
from the 18 year old knucklehead fresh off the turnip truck to the 50-something career soldier nearing
retirement.
But before you take off, thinking this is going to be some recruitment ad to try to get you to enlist
in the armed forces just to save a few bucks on your current gym membership, let me tell you why the military’s
fitness program (in my biased opinion) is the finest on the planet...and YOUR ticket to creating the best body
of your life in 2008.
Military Fat Loss Principle #1: Train Early – Burn Early
In the military, we don’t wait for the sun to rise to begin our day. PT (“physical training” or exercise)
starts at anywhere from 5am to 6am each day.
Training early in the morning jumpstarts your metabolism and shifts it into high gear to burn fat all day
long...and you don’t need to be a soldier to take advantage of that!
Try to get your workout in as early as possible in the day to ratchet up your body’s natural fat-burning
abilities before your metabolism slows down in the evening.
Military Fat Loss Principle #2: Training Is MANDATORY
Trust me...there’s no “I don’t feel like working out today” in the military!
You’re behind had BETTER be standing in line when training begins or it’s likely you’ll be scrubbing
toilets until midnight.
For you, punishment may not be that severe, but if you’re truly committed to creating your dream body
and melting off any unwanted pounds, you have to find a way to eliminate as many excuses as possible that
can keep you from staying on track.
Take an honest look at the reasons you may have stopped training in the past. Was it the time commitment?
Scheduling conflicts? Maybe you can train at home instead? Perhaps find a gym closer to your job so you
can hit it on the way to work or during lunch?
Whatever you can identify as an obstacle, brainstorm ways to eliminate it for good...and make training
MANDATORY.
Military Fat Loss Principle #3: Bodyweight Training Rules
You won’t catch any self-respecting soldier admitting to using any infomercial ab gizmo!
Pushups...situps...pullups and other bodyweight exercises are the fundamental core of the military’s exercise
program.
Why?
Because the government understands that to maintain a lean, strong physique, you need to fuel your body’s
primary fat burning “engine”...your muscles!
You see, for every pound of lean muscle on your body, you burn an extra 14 calories per day.
Compare that to just 4 calories burned for every pound of body fat and you can see that you can burn over
300% more calories throughout the day just by focusing on building more lean muscle and holding back the
fat gain.
For several reasons (that I don’t have room for here), bodyweight training is superior for this type of
fitness goal and ideal for all ages and fitness levels.
Oh, and an added benefit for you...bodyweight training can be done anywhere!
At home, while traveling, at the gym...ANYWHERE!
Want to know how YOU can tap into the military's BEST training secrets and build the body of your dreams ?
Then get ready...because I'm declaring WAR on body fat!
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
Tuesday, June 17, 2008
How To Supplement DURING Your Workouts For More Muscle!
How To Supplement DURING Your Workouts For More Muscle!
By The Muscle Nerd, Jeff Anderson
**********************
www.hugebicepstips.com
**********************
I'm sure you've heard how important "post-workout" protein is for jumpstarting the whole "recovery
process" and begin building muscle, right? And it's TRUE...but here's what kills me...
It's not like your triceps are just kicking back after your dumbbell kickbacks, waiting for
you to end their abuse before they BEGIN their recovery. WHILE you workout, your body is
ALREADY trying to manage the damage you're putting it through!
So I say, "Why wait until the END of your workout to provide your muscles with the 'support'
they need to grow?" Here's what to do...
Add some "Branched Chain Amino Acid" (BCAA) powder to your workout drink!
BCAA's are basically "broken down protein" so it's rapidly consumed by your starving muscles.
That means that by consuming them DURING your workout, you'll basically "SHOTGUN" the nutrients
you need into your muscles at a time when they're screaming for help. BCAA powder can be found
in bulk powder form very inexpensively online is one of the ingredients in
my "Muscle Nerd During Workout" supplement recipe.
Now I use a few other "ingredients" in my personal formula to really jack up your training,
but BCAA's are a key ingredient on the "growth" side.
The powder is relatively tasteless so you can even add it to plain water if you're brave,
but I use Kool Aid in my formula.
Give this one a try by adding just 15 grams of BCAA powder to your workout drink!
Note: These are my PERSONAL "make-it-yourself" supplement recipes I offer at:
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
*******************
>>Huge Biceps Tip<<
*******************
Today we are going to duscuss a unique biceps exercise that many may not have
heard of. This exercise was once used before all of the fancy machines for arms were invented.
The exercise I am talking about is the supine dumbbell curl. This movement is similar to that of
the incline dumbbell curl. The difference is that you will be lying down on a flat bench to
perform the exercise. This exercise will give you an extreme stretch in the biceps. This
movement is great for building peaks and this exercise coencides with P.O.F. principles.
Give this exercise a try.
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.muscle4mass.com
http://www.leoncruz.com
By The Muscle Nerd, Jeff Anderson
**********************
www.hugebicepstips.com
**********************
I'm sure you've heard how important "post-workout" protein is for jumpstarting the whole "recovery
process" and begin building muscle, right? And it's TRUE...but here's what kills me...
It's not like your triceps are just kicking back after your dumbbell kickbacks, waiting for
you to end their abuse before they BEGIN their recovery. WHILE you workout, your body is
ALREADY trying to manage the damage you're putting it through!
So I say, "Why wait until the END of your workout to provide your muscles with the 'support'
they need to grow?" Here's what to do...
Add some "Branched Chain Amino Acid" (BCAA) powder to your workout drink!
BCAA's are basically "broken down protein" so it's rapidly consumed by your starving muscles.
That means that by consuming them DURING your workout, you'll basically "SHOTGUN" the nutrients
you need into your muscles at a time when they're screaming for help. BCAA powder can be found
in bulk powder form very inexpensively online is one of the ingredients in
my "Muscle Nerd During Workout" supplement recipe.
Now I use a few other "ingredients" in my personal formula to really jack up your training,
but BCAA's are a key ingredient on the "growth" side.
The powder is relatively tasteless so you can even add it to plain water if you're brave,
but I use Kool Aid in my formula.
Give this one a try by adding just 15 grams of BCAA powder to your workout drink!
Note: These are my PERSONAL "make-it-yourself" supplement recipes I offer at:
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
*******************
>>Huge Biceps Tip<<
*******************
Today we are going to duscuss a unique biceps exercise that many may not have
heard of. This exercise was once used before all of the fancy machines for arms were invented.
The exercise I am talking about is the supine dumbbell curl. This movement is similar to that of
the incline dumbbell curl. The difference is that you will be lying down on a flat bench to
perform the exercise. This exercise will give you an extreme stretch in the biceps. This
movement is great for building peaks and this exercise coencides with P.O.F. principles.
Give this exercise a try.
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this Blog is strictly prohibited
without the express written consent of Leon Cruz Enterprises, Inc.
and/or Urban Publishing Co. LLC.
Leon Cruz, Inc.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337
http://www.hugebicepstips.com
http://www.muscle4mass.com
http://www.leoncruz.com
Monday, June 16, 2008
One Supplement That Pumps Your Muscles
One Supplement That Pumps Your Muscles
&
A Quick Tip For Bigger Biceps & Forearms
******************************
http://www.hugebicepstips.com
******************************
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
Hello,
Here is the One Supplement That Pumps Your Muscles AND Your Hormones!
"Nitric Oxide" supplements have become all the rage in the industry because they help you carry
that "pumped up" feeling you get from your workouts further into your day.
And hey...who DOESN'T want to walk around the office feeling like your biceps are going to rip right
through your shirt? The main ingredient in this "NO2" supplement is the amino acid, L-Arginine.
L-Arginine is a GREAT supplement to add to your program because not only does it increase blood
flow to your body's muscles (even your uh, "main man muscle", giving it the reputation as a "natural Viagra")...
...but it's ALSO a great way to naturally increase growth hormone if taken correctly.
Start with taking just 10 grams of L-Arginine (or about 4-5 grams of L-Arginine Alpha Ketogluterate) about
30 minutes before bed to naturally boost GH and prime your muscles for your next workout "pump"!
Also...do NOT take L-Arginine anywhere near your other protein intake as it will drastically decrease
absorption due to "competing amino acids"!
**************************************
Quick Tip For Bigger Biceps & Forearms
**************************************
>> No Cheat Wall Curls <<
The Setup...
1. Place the heels of your feet 6 inches away from a wall with your
back facing the wall.
2. Press your HEAD, UPPER BACK, TRICEPS, ELBOWS and BUTT up against
the wall.
3. Holding on to a barbell with an UNDERHAND grip, keep your elbows
tucked in to your sides.
The Perfect Rep...
4. Pull your shoulders back and puff out your chest while pulling
IN your lower back (away from the wall) to create more of a curve
in your spine.
5. Curl the barbell to the very top of the movement WITHOUT
removing ANY of the body parts you have pressed against the wall.
6. Contract your bicep hard at the top and slowly lower all the way
down to the start position to repeat.
>> BONUS TIP <<
Perform the exercise gripping on to a TOWEL or a SQUAT PAD wrapped
around the bar to bring in your forearms and develop a G.I. Joe
"kung fu grip"!
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Now this is NOT just a "form correcter" exercise.
This is an AWESOME "isolator" that, although you'll need to use a
bit less weight, you'll find will hit your guns HARD when done
correctly!
Enjoy!
Keep Hanging and Banging.
Leon Cruz.
P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this Blog email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugechesttips.com
&
A Quick Tip For Bigger Biceps & Forearms
******************************
http://www.hugebicepstips.com
******************************
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
Hello,
Here is the One Supplement That Pumps Your Muscles AND Your Hormones!
"Nitric Oxide" supplements have become all the rage in the industry because they help you carry
that "pumped up" feeling you get from your workouts further into your day.
And hey...who DOESN'T want to walk around the office feeling like your biceps are going to rip right
through your shirt? The main ingredient in this "NO2" supplement is the amino acid, L-Arginine.
L-Arginine is a GREAT supplement to add to your program because not only does it increase blood
flow to your body's muscles (even your uh, "main man muscle", giving it the reputation as a "natural Viagra")...
...but it's ALSO a great way to naturally increase growth hormone if taken correctly.
Start with taking just 10 grams of L-Arginine (or about 4-5 grams of L-Arginine Alpha Ketogluterate) about
30 minutes before bed to naturally boost GH and prime your muscles for your next workout "pump"!
Also...do NOT take L-Arginine anywhere near your other protein intake as it will drastically decrease
absorption due to "competing amino acids"!
**************************************
Quick Tip For Bigger Biceps & Forearms
**************************************
>> No Cheat Wall Curls <<
The Setup...
1. Place the heels of your feet 6 inches away from a wall with your
back facing the wall.
2. Press your HEAD, UPPER BACK, TRICEPS, ELBOWS and BUTT up against
the wall.
3. Holding on to a barbell with an UNDERHAND grip, keep your elbows
tucked in to your sides.
The Perfect Rep...
4. Pull your shoulders back and puff out your chest while pulling
IN your lower back (away from the wall) to create more of a curve
in your spine.
5. Curl the barbell to the very top of the movement WITHOUT
removing ANY of the body parts you have pressed against the wall.
6. Contract your bicep hard at the top and slowly lower all the way
down to the start position to repeat.
>> BONUS TIP <<
Perform the exercise gripping on to a TOWEL or a SQUAT PAD wrapped
around the bar to bring in your forearms and develop a G.I. Joe
"kung fu grip"!
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Now this is NOT just a "form correcter" exercise.
This is an AWESOME "isolator" that, although you'll need to use a
bit less weight, you'll find will hit your guns HARD when done
correctly!
Enjoy!
Keep Hanging and Banging.
Leon Cruz.
P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this Blog email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugechesttips.com
Thursday, June 12, 2008
Part 2 of the High Rep Low Rep Arm Training System.
Part 2 of the High Rep Low Rep Arm Training System
***********************
www.hugebicepstips.com
***********************
Hello,
Lets get into how to apply this training technique of arm building
into your training. As stated before, this concept was originally
refered to as the variable split training principle.
Your training program should be an every other day system where
you are training on Monday, rest Tuesday, train Webnesday, rest
on thursday, train Friday and so on.
On a program like this, you will be training arms on all of your
training days. You will be performing only two exercises for
Biceps and two for Triceps.
The routine looks like this:
Monday - Chest-Shoulders-Triceps & Biceps
Superset - Incline dumbell curls with Triceps push-downs on
lat machine. High Reps of 15-20 each.
Wednesday - Back-Biceps & Triceps-Forarms
Superset - Preacher Bench Curls with Standing Dumbbell curls.
for Triceps, superset lying Triceps extensions with Triceps
pushdowns on lat machine. High Reps of 15- 20 each.
Friday - Legs & Biceps & Triceps.
Srtaighgt set of heavey barbell curls or cable curls, Heavey incline
dumbbell curls.
For Triceps - Heavey close grip bench press and Triceps dips with
weight on lap. Low Reps of 6-8 each.
This program will help you bring up your arm conciderably especially
if arm are your weak point.
Well, That is it for now.
Keep hanging and Banging
Leon.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this Blog are not to be considered as
medical advice. Always consult a physician before beginning or
changing any fitness program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
For those who have missed the previous issues of this e-newsletter,
please feel free to visit my Blog at:
http://leon-cruzmuscleblog.blogspot.com and please
leave me some nice feedback.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
***********************
www.hugebicepstips.com
***********************
Hello,
Lets get into how to apply this training technique of arm building
into your training. As stated before, this concept was originally
refered to as the variable split training principle.
Your training program should be an every other day system where
you are training on Monday, rest Tuesday, train Webnesday, rest
on thursday, train Friday and so on.
On a program like this, you will be training arms on all of your
training days. You will be performing only two exercises for
Biceps and two for Triceps.
The routine looks like this:
Monday - Chest-Shoulders-Triceps & Biceps
Superset - Incline dumbell curls with Triceps push-downs on
lat machine. High Reps of 15-20 each.
Wednesday - Back-Biceps & Triceps-Forarms
Superset - Preacher Bench Curls with Standing Dumbbell curls.
for Triceps, superset lying Triceps extensions with Triceps
pushdowns on lat machine. High Reps of 15- 20 each.
Friday - Legs & Biceps & Triceps.
Srtaighgt set of heavey barbell curls or cable curls, Heavey incline
dumbbell curls.
For Triceps - Heavey close grip bench press and Triceps dips with
weight on lap. Low Reps of 6-8 each.
This program will help you bring up your arm conciderably especially
if arm are your weak point.
Well, That is it for now.
Keep hanging and Banging
Leon.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this Blog are not to be considered as
medical advice. Always consult a physician before beginning or
changing any fitness program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
For those who have missed the previous issues of this e-newsletter,
please feel free to visit my Blog at:
http://leon-cruzmuscleblog.blogspot.com and please
leave me some nice feedback.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
Tuesday, June 10, 2008
The High Rep, Low Rep Huge Arm Tip.
The High Rep, Low Rep Huge Arm Tip.
Part# 1
**************************
www.hugebicepstips.com
**************************
Hello,
In this segment of our e-newsletter, I would like to discuss a unique arm training concept that will have you training
your arms up to three times a week.
Now, I know what you might be thinking; "Train Arms Three Times A Week, Isn't that over training?"
Not the way I am going to teach you. Pay close attention.
In my Herculean Big Arm Course, I show you how to group everything up so that your arms grow super fast without
doing endless arm exercises that will lead you to over training and fustration and no growth.
This information can be added to your course. For those who have not checked it out yet go to, www.hugebicepstips.com.
First off, continue to use the training program as outlined in the Herculean Big Arm Course. The only differnt thing
we will be doing is adding an extra arm training session. Also, you will be working both your Biceps and Triceps on
the training days.
Lets Begin. Several years back world class trainer and writer for Muscle Media Magazine, Shawn Phillips,
came up with this Arm training concept. It has long been forgotten and I would like to re-introduce it to you because
it produces results. The name is the Varial Split Training Concept. Again, this concept will have you training arms
three times a week. On the days you work your biceps, you will also be working your triceps in superset fasion for a
total of 5 sets. You decide which exercises to chose for the superset. On the day you work on your triceps you will
hit your biceps as well supersetting only biceps with biceps and triceps with triceps; High reps and sets. On your third
Arm workout you will be doing straight sets, heavy weight and low reps.
I will get into more specifics in our next e-newsletter.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
Go to http://leon-cruzmuscleblog.blogspot.com for past e-newsletters.
Go to www.hugebicepstips.com to check out our sale price for the "Herculean Big Arm Course".
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This email is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.HUGEBICEPSTIPS.com
Part# 1
**************************
www.hugebicepstips.com
**************************
Hello,
In this segment of our e-newsletter, I would like to discuss a unique arm training concept that will have you training
your arms up to three times a week.
Now, I know what you might be thinking; "Train Arms Three Times A Week, Isn't that over training?"
Not the way I am going to teach you. Pay close attention.
In my Herculean Big Arm Course, I show you how to group everything up so that your arms grow super fast without
doing endless arm exercises that will lead you to over training and fustration and no growth.
This information can be added to your course. For those who have not checked it out yet go to, www.hugebicepstips.com.
First off, continue to use the training program as outlined in the Herculean Big Arm Course. The only differnt thing
we will be doing is adding an extra arm training session. Also, you will be working both your Biceps and Triceps on
the training days.
Lets Begin. Several years back world class trainer and writer for Muscle Media Magazine, Shawn Phillips,
came up with this Arm training concept. It has long been forgotten and I would like to re-introduce it to you because
it produces results. The name is the Varial Split Training Concept. Again, this concept will have you training arms
three times a week. On the days you work your biceps, you will also be working your triceps in superset fasion for a
total of 5 sets. You decide which exercises to chose for the superset. On the day you work on your triceps you will
hit your biceps as well supersetting only biceps with biceps and triceps with triceps; High reps and sets. On your third
Arm workout you will be doing straight sets, heavy weight and low reps.
I will get into more specifics in our next e-newsletter.
Well, that is it for now.
Keep Hanging and Banging.
Leon Cruz.
Go to http://leon-cruzmuscleblog.blogspot.com for past e-newsletters.
Go to www.hugebicepstips.com to check out our sale price for the "Herculean Big Arm Course".
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This email is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.HUGEBICEPSTIPS.com
Sunday, March 9, 2008
Trigger New Growth For Bigger Biceps (3)
Trigger New Growth For Bigger Biceps
www.hugebicepstips.com
******************
Big Arm Tip # 4(C)
******************
Let us continue with the next part.
****************
SHOT GUN
BICEPS TRAINING
week# 3
****************
The next technique is the 21's drop sets, supersets. This is the week of varied set scheme.
Since the type of sets you do is important, it's crucial that you get a week of two workouts
in where you are utilizing all of these techniques that you may just save for pre-contest
training. You will need a training partner to work with in this week, as well in the first
week.
Standing Straight Bar Barbell Curls
Do 2 sets of 21's using moderate to heavy weight.
Standing Alternate Dumbbell Curls
2 sets
Drop the DB's to a lighter weight within the set to go to failure at the lowest weight.
Super Set One Arm (low or high pully) cable curls/concentration curls
2 x 8 to 10 each
Rest: 2 minutes between 21's 3 minutes between drop sets on dumbbells, no rest within superset,
But 1 minute in between supersets.
*************
Muscle Meals
*************
South Western Scrambled Eggs
Eggs may be the perfedt muscle food. The protein in them has the highest biological value
(a measure of how well it supports your body's protein needs) of any food, including beef.
Keep in mind, you do have to eat the yolks.
2 Tbsp Butter
1 Corn Totilla (8" diameter),
8 oz ground chorizo sausage
9 Lg eggs beaten
3/4 c graded Cheddar Cheese
1 avocado, peeled and sliced
1 c salsa
What you do: Melt the butter in a large skillet over medium heat. Add the totilla pieces, and saute for 3
minutes, or until brown. Using a slotted spoon, transfer the tortilla pieces to a plate.
Add the sausage to the skillet, and saute for 10 minutes, or until cooked through. Return tortilla
pieces to the skillet. Add the eggs, stirring constantly for 3 minutes, or until they are set.
Mix in the cheese. Transfer to a platter, and top with the avocado. Serve with the salsa.
Makes 4 servings.
643 Calories - 36 Grams Protein - 15 Grams Carbs - 49 Grams Fat Good Fats.
We will continue with week Four in our next e-newsletter.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugebicepstips.com
******************
Big Arm Tip # 4(C)
******************
Let us continue with the next part.
****************
SHOT GUN
BICEPS TRAINING
week# 3
****************
The next technique is the 21's drop sets, supersets. This is the week of varied set scheme.
Since the type of sets you do is important, it's crucial that you get a week of two workouts
in where you are utilizing all of these techniques that you may just save for pre-contest
training. You will need a training partner to work with in this week, as well in the first
week.
Standing Straight Bar Barbell Curls
Do 2 sets of 21's using moderate to heavy weight.
Standing Alternate Dumbbell Curls
2 sets
Drop the DB's to a lighter weight within the set to go to failure at the lowest weight.
Super Set One Arm (low or high pully) cable curls/concentration curls
2 x 8 to 10 each
Rest: 2 minutes between 21's 3 minutes between drop sets on dumbbells, no rest within superset,
But 1 minute in between supersets.
*************
Muscle Meals
*************
South Western Scrambled Eggs
Eggs may be the perfedt muscle food. The protein in them has the highest biological value
(a measure of how well it supports your body's protein needs) of any food, including beef.
Keep in mind, you do have to eat the yolks.
2 Tbsp Butter
1 Corn Totilla (8" diameter),
8 oz ground chorizo sausage
9 Lg eggs beaten
3/4 c graded Cheddar Cheese
1 avocado, peeled and sliced
1 c salsa
What you do: Melt the butter in a large skillet over medium heat. Add the totilla pieces, and saute for 3
minutes, or until brown. Using a slotted spoon, transfer the tortilla pieces to a plate.
Add the sausage to the skillet, and saute for 10 minutes, or until cooked through. Return tortilla
pieces to the skillet. Add the eggs, stirring constantly for 3 minutes, or until they are set.
Mix in the cheese. Transfer to a platter, and top with the avocado. Serve with the salsa.
Makes 4 servings.
643 Calories - 36 Grams Protein - 15 Grams Carbs - 49 Grams Fat Good Fats.
We will continue with week Four in our next e-newsletter.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2008, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
Trigger New Growth For Bigger Biceps (2)
Trigger New Growth For Bigger Biceps
www.hugebicepstips.com
******************
Big Arm Tip # 4(B)
******************
Let us pick up from where we left off.
****************
SHOT GUN
BICEPS TRAINING
week# 2
****************
For week two we will be doing a Standard workout - Do a workout that is varied and has 3 exercises and
a pull up. Use standard rep ranges and do not do more than 9 or 10 total sets.
Pull-Ups
Body weight only as warm up - 10 reps minimum with body, try to focus on biceps.
Make sure the biceps are the ones doing the lifting.
Barbell Curls
Wide and Narrow Grip
3 x 8
Seated Alternate Dumbbell Curls
3 x 10
Concentration Curls - seated
3 x 8
Rest: Take 1 - 2 minutes in between sets.
*************
Muscle Meals
*************
Lunch - Turkey BLT Wrap.
The Turkey Bacon will help lower the fat in this classic.
3 Slices turkey bacon
1 TBsp Fat free mayonnaise
1 Flour Tortilla (soft)
3 oz deli roasted turkey breast, diced
2 slices tomato
2 leaves of lettuce
What you do: Cook the bacon per package directions. Smear the mayonnaise on the tortilla.
Line the middle of the tortilla with the bacon, and top with the turkey breast, tomato, and
lettuce. Roll the whole thing tightly into a tube.
Makes 1 wrap
275 Calories - 21 Grams Protein - 28 Grams Carbs - 9 Grams of Fat.
We will continue with week three in our next e-newsletter.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugebicepstips.com
******************
Big Arm Tip # 4(B)
******************
Let us pick up from where we left off.
****************
SHOT GUN
BICEPS TRAINING
week# 2
****************
For week two we will be doing a Standard workout - Do a workout that is varied and has 3 exercises and
a pull up. Use standard rep ranges and do not do more than 9 or 10 total sets.
Pull-Ups
Body weight only as warm up - 10 reps minimum with body, try to focus on biceps.
Make sure the biceps are the ones doing the lifting.
Barbell Curls
Wide and Narrow Grip
3 x 8
Seated Alternate Dumbbell Curls
3 x 10
Concentration Curls - seated
3 x 8
Rest: Take 1 - 2 minutes in between sets.
*************
Muscle Meals
*************
Lunch - Turkey BLT Wrap.
The Turkey Bacon will help lower the fat in this classic.
3 Slices turkey bacon
1 TBsp Fat free mayonnaise
1 Flour Tortilla (soft)
3 oz deli roasted turkey breast, diced
2 slices tomato
2 leaves of lettuce
What you do: Cook the bacon per package directions. Smear the mayonnaise on the tortilla.
Line the middle of the tortilla with the bacon, and top with the turkey breast, tomato, and
lettuce. Roll the whole thing tightly into a tube.
Makes 1 wrap
275 Calories - 21 Grams Protein - 28 Grams Carbs - 9 Grams of Fat.
We will continue with week three in our next e-newsletter.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog is not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
Trigger New Growth For Bigger Biceps
Trigger New Growth For Bigger Biceps
www.hugebicepstips.com
******************
Big Arm Tip # 4(A)
******************
Let us pick up from where we left off.
****************
SHOT GUN
BICEPS TRAINING
week# 1
****************
This week is about heavy, low rep training, and super slow movement. You will be doing just three basic movements: The Standing Barbell curl, the Preacher Curl and the Alternate dumbbell Curl.
You will do two workouts-one Monday and one Friday. The weight you will be using is substancial, but it must still be managable. Try for 85% of your max, if not 90% as long as you can go super slow with it. It is all about using both concentric and eccentirc portions of the range of motion.
However, in the final few sets of each these two exercises, you'll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.
Standing Barbell Curl
Straight one workout / EZ Curl in another workout)
4 x 8 (Remember to perform slowly)
Preacher Curl
EZ Curl bar inner grip and outer grip, alternating)
3 x 6
No cheating with body - good form- slow)
Alternating Dumbbell Curl
2 x Failure
60% of max weight)
Rest 2 minutes in between sets would be correct if you are using heavy weight.
We will continue with week two in our next e-newsletter.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugebicepstips.com
******************
Big Arm Tip # 4(A)
******************
Let us pick up from where we left off.
****************
SHOT GUN
BICEPS TRAINING
week# 1
****************
This week is about heavy, low rep training, and super slow movement. You will be doing just three basic movements: The Standing Barbell curl, the Preacher Curl and the Alternate dumbbell Curl.
You will do two workouts-one Monday and one Friday. The weight you will be using is substancial, but it must still be managable. Try for 85% of your max, if not 90% as long as you can go super slow with it. It is all about using both concentric and eccentirc portions of the range of motion.
However, in the final few sets of each these two exercises, you'll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.
Standing Barbell Curl
Straight one workout / EZ Curl in another workout)
4 x 8 (Remember to perform slowly)
Preacher Curl
EZ Curl bar inner grip and outer grip, alternating)
3 x 6
No cheating with body - good form- slow)
Alternating Dumbbell Curl
2 x Failure
60% of max weight)
Rest 2 minutes in between sets would be correct if you are using heavy weight.
We will continue with week two in our next e-newsletter.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2008
**The contents of this daily Blog are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This Blog is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
Tuesday, March 4, 2008
Trigger New Growth For Bigger Biceps
Trigger New Growth For Bigger Biceps
www.hugebicepstips.com
******************
Big Arm Tip # 4
******************
Is there anything really new out there in the world of building
muscle? Probably somethings may be new. As a consumer,and
Bodybuilder, this is how you must think of any workout that's
offered via magazine or website. It isn't that there is so much out there
you or I haven't heard of at this point, it's more about what we do with
what we already know, to come up with something that is creative and
becomes a means to a successful end.
One reason innnovation is so important as a bodybuilder, is that the
body figures out what you're doing fairly quickly, with training, diet,
exercise, etc.. So it becomes crucial to find different ways to engage
each body part, or system, as a whole, to continue getting any appreciable
result.
This is particularly the case with a muscle that is typically seen
as the pinnacle of a person's success in the gym. I'm talking about the biceps...
Truth is , if you have small biceps, it's like you've failed all around.
In reality, small biceps is like having small calves - one is no different
than the other. If something is missing, something is missing. But that's
not how people judge the situation. This almost necessitates having Huge Arms,
whether it's a struggle for you or not. So how can you ensure success in
your biceps training? Well, give us a month and we'll give you about an extra 1/2 -
1 inch.
One of the things about the limbs that distinguishes them from other body part
training is this: Leg workouts and arm training can go so against the grain
of logic and reason and you can still have success. You may see this as
maddening, but it's actually really a great thing.
You can overtrain, under train, do high reps or low reps, use heavy weight
or employ set complexity with 21's, negatives, concentric overload, or anything
in between, and get success. And this is the key: You need to do all. We call
that shot-gunning. You Have nothing to lose by Shot gunning.
We will begin with Biceps Training Week One in the next Session.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2007
**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This email is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
For those who have missed the previous issues of this e-newsletter, please feel free to visit my Blog at:
http://leon-cruzmuscleblog.blogspot.com and please leave me some nice feedback. And to purchase the Muscle Conditioning
Course go to : http://www.muscle4mass.com/MuscleCondBook.htm, or the Twisted Mass building Tactics course go to:
http://www.muscle4mass.com/MassBuildBook.htm.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
www.hugebicepstips.com
******************
Big Arm Tip # 4
******************
Is there anything really new out there in the world of building
muscle? Probably somethings may be new. As a consumer,and
Bodybuilder, this is how you must think of any workout that's
offered via magazine or website. It isn't that there is so much out there
you or I haven't heard of at this point, it's more about what we do with
what we already know, to come up with something that is creative and
becomes a means to a successful end.
One reason innnovation is so important as a bodybuilder, is that the
body figures out what you're doing fairly quickly, with training, diet,
exercise, etc.. So it becomes crucial to find different ways to engage
each body part, or system, as a whole, to continue getting any appreciable
result.
This is particularly the case with a muscle that is typically seen
as the pinnacle of a person's success in the gym. I'm talking about the biceps...
Truth is , if you have small biceps, it's like you've failed all around.
In reality, small biceps is like having small calves - one is no different
than the other. If something is missing, something is missing. But that's
not how people judge the situation. This almost necessitates having Huge Arms,
whether it's a struggle for you or not. So how can you ensure success in
your biceps training? Well, give us a month and we'll give you about an extra 1/2 -
1 inch.
One of the things about the limbs that distinguishes them from other body part
training is this: Leg workouts and arm training can go so against the grain
of logic and reason and you can still have success. You may see this as
maddening, but it's actually really a great thing.
You can overtrain, under train, do high reps or low reps, use heavy weight
or employ set complexity with 21's, negatives, concentric overload, or anything
in between, and get success. And this is the key: You need to do all. We call
that shot-gunning. You Have nothing to lose by Shot gunning.
We will begin with Biceps Training Week One in the next Session.
Keep Hanging and Banging.
Leon Cruz.
P.S. If you purchase your Muscle Conditioning DVD's I will
send you the Muscle Conditioning Book absolutely free with some other
goodies. So visit: http://www.muscle4mass.com/MuscleCondBook.htm
And for the Kick Ass mass building Tactics course go to: http://www.muscle4mass.com/MassBuildBook.htm
Leon.
P.P.S. Go to http://www.muscle4mass.com/MuscleCondBook.htm for the
special deal I have for you.
Copyright, Urban Publishing Co. LLC. 2007
**The contents of this daily email are not to be considered as medical advice.
Always consult a physician before beginning or changing any fitness
program.**
This email is protected by copyright, 2007, Urban
Publishing Co. LLC. Inc. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Urban Publishing Co. LLC.
For those who have missed the previous issues of this e-newsletter, please feel free to visit my Blog at:
http://leon-cruzmuscleblog.blogspot.com and please leave me some nice feedback. And to purchase the Muscle Conditioning
Course go to : http://www.muscle4mass.com/MuscleCondBook.htm, or the Twisted Mass building Tactics course go to:
http://www.muscle4mass.com/MassBuildBook.htm.
Leon Cruz
Urban Publishing Co. LLC.
P.O. Box 70181
Brooklyn New York, 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com
www.hugebicepstips.com
Wednesday, January 23, 2008
How to Fry your grip.
www.hugebicepstips.com
Many of you reading this newsletter want HUGE BICEPS or should I say HUGE ARMS. I would like to share a tip
with you that should propelle your arm and back training to new heights.
You see, in order to build huge large arms or a wide back you can land a plane on, you MUST have a powerful
grip. Your grip is usually the first thing to give out before exhausting the Biceps or back during training.
Along with all the typical forearm and grip training (see The Herculean Big Arm Course @ www.hugebicepstips.com)
I have come across an ingenious way to really fry your forearms.
After your regular training session begin working on your forearms and griping. Now, you will not be doing
your typical grip and forearm training the way you have been, no, Now you will be performing all of your grip
and forearm training by wearing mittens.
That is correct; you will be wearing a pair of Bakers mittens for all of your wrist curls, reverse curls and gripping
exercises. By using mittens you will have a very difficult time holding onto the bars. This will cause you to really
fight to hold onto the weight causing your grip and forearms muscles to really work.
To make this even more challenging, use the mittens along with thick handled bars. Now we are talking really
working your forearms.
The next day after your grip and forearm training session, do not be surprised if you have to be hand fed by
your wife or girlfriends and for the women, your husbands and boy friends.
You will wake up with incredibly sore hands and forearms. You see, in order to make your muscles respond you must make
the training more difficult.
Well, there you have it.
Remember to visit www.hugebicepstips.com for the Herculean Big Arm Course
If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.
until next time, Keep Hanging and Banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2008
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.hugebicepstips.com
www.leoncruz.com
Many of you reading this newsletter want HUGE BICEPS or should I say HUGE ARMS. I would like to share a tip
with you that should propelle your arm and back training to new heights.
You see, in order to build huge large arms or a wide back you can land a plane on, you MUST have a powerful
grip. Your grip is usually the first thing to give out before exhausting the Biceps or back during training.
Along with all the typical forearm and grip training (see The Herculean Big Arm Course @ www.hugebicepstips.com)
I have come across an ingenious way to really fry your forearms.
After your regular training session begin working on your forearms and griping. Now, you will not be doing
your typical grip and forearm training the way you have been, no, Now you will be performing all of your grip
and forearm training by wearing mittens.
That is correct; you will be wearing a pair of Bakers mittens for all of your wrist curls, reverse curls and gripping
exercises. By using mittens you will have a very difficult time holding onto the bars. This will cause you to really
fight to hold onto the weight causing your grip and forearms muscles to really work.
To make this even more challenging, use the mittens along with thick handled bars. Now we are talking really
working your forearms.
The next day after your grip and forearm training session, do not be surprised if you have to be hand fed by
your wife or girlfriends and for the women, your husbands and boy friends.
You will wake up with incredibly sore hands and forearms. You see, in order to make your muscles respond you must make
the training more difficult.
Well, there you have it.
Remember to visit www.hugebicepstips.com for the Herculean Big Arm Course
If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.
until next time, Keep Hanging and Banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2008
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.hugebicepstips.com
www.leoncruz.com
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