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
Sunday, March 9, 2008
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
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