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/
Monday, June 23, 2008
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
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