Blasting your thighs like never before!!!

Blasting your thighs like never before!!!

******************************
www.hugebicepstips.com
www.hugechesttips.com
www.earleeliedermancourse.com
******************************

Hi,

Leg day has arrived and you need something new. You've gone with

high volume, you've tried low-volume; you've attempted every

variation of failure sets and intensity techniques dictated in the

muscle mags.

You have knocked yourself around the gym just about every way you

know how. Well, it's time for something new. Let's conduct a thigh

workout consisting of six supersets for front thighs, followed with

12 x 5 for hanstrings.

Start in an empty gym, either in the middle of the day or late at

night. This kind of training, six-set supersetting, cannot be completed

in a crowded gym. Don't even try. You'll need to monopolize up to

six exercises at a time, a training practice which won't make you

very popular in most commercial gyms at 5 pm on a Tuesday.

Here is the workout you will be completing.

******************
SIX SET SUPERSETS
******************

Exercise # 1

15 reps of leg extensions

Immediately followed by

Exercise # 2

Barbell squats - 10 repetitions

Immediately followed by

Exercise # 3

Leg press - 10 repetitions

immediately followed by

Exercise # 4

Leg adductor machine - 10 reps

Immediately followed by

Exercise # 5

Leg abductor machine - 10 repetitions

Immediately followed by

Exercise # 6

Leg extensions to failure. Reduce the weight using the pin 3 to 4

times during this final painful set.

Once you have completed this rotation three times for your front

thighs, it's time to blast your hamstrings, or leg biceps.

Saturating the back of your thighs will take less than five minutes,

and you'll be limping home in no time. Here is the working, called

12 x 5, that you will be using for hamstrings.

*********
12 x 5's
*********

Select a movement you would like to use for overall leg development.

Leg curls for hamstrings development is a useful movement for 12 x 5's

You will be completing 60 total repetitions in less than five minutes.

Start with a weight you are capable of moving for 12 repetitions.

Complete 12 leg curls. Then count to 12. Complete 12 more repetitions.

You should be hurting a bit by now. Count to 12 once again before

starting your third set of 12 repetitions with the same weight.

On the final twelve repetitions of this 60-rep set, you may find

yourself breaking form or taking a few seconds' rest between each

repetition. This is entirely acceptable. You have reached muscle

failure several times by this point, and you are forcing yourself

to train beyond it. This isn't easy and will certainly be very

painful.

Let me know how this works for you.


Yours in health,

Leon Cruz.


Copyright, Urban Publishing Co LLC., 2009

**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, 2009, 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, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181

1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com

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The Truth About PullDowns and Chin ups.

The Truth About PullDowns and Chin ups.

***********************
www.hugechesttips.com
www.hugebicepstips.co
www.earleeliedermancourse.com
***********************

Hi,

I hope you are having a very Merry Christmas and a happy Holiday.

I would like to share some insights about Pulldowns and Chin-ups.

The Latissimus dorsi are the largest, strongest muscles of the upper

body. When highly developed they add impressive width and thickness

not only to your upper back but also to your overall chest size.

Many bodybuilders, however, fail to compleyely develop these muscles.

More often than not, this occurs because they use the wrong hand

spacing and grip.

One common mistake is using a wide grip on lat pulldowns and pullups.

Bodybuilders believe that wide hand spacing provides more stretch

and a greater range of movement for the lats. But the truth is the

opposite: A wide grip provides less stretch for the lats than you'd

get with a narrow grip. Furthermore, the wide grip actually prevents

a greater range of movement by allowing the upper arms less rotation

at the shoulder joints.

Now let's look at the grip. Your biceps are strongest when your

hands are supinated - turned toward you. Yet most bodybuilders work

their lats with their hands pronated - turned away from them - which

puts them at their weakest. Since the biceps are important supporting

muscles for the lats, you'll be able to work your lats harder if

you use a supinated grip when you do chin-ups. Understanding the

specific actions of your major muscles is a vital step towards

efficient training. Don't fall into the trap of doing an exercise

because you like it, or avoiding an exercise because it's difficult.

In general, the harder an exercise, the better the results. As an

efficient bodybuilder, you should not look for ways to make

exercises easier. Look for ways to make them harder, and thus more

productive.


Yours in health,

Leon Cruz.


Copyright, Urban Publishing Co LLC., 2009

**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, 2009, 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, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181

1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com

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Bench Like A Champion!!!

Bench Like A Champion!!!

***********************
www.hugechesttips.com

www.hugebicepstips.co

www.earleeliedermancourse.com

***********************

Hi {!name},

Here is a great article from Powerlifting USA 1988 issue. I thought may benefit your chest building and bench pressing endeavours. This is a great bench pressing routine that will benefit anyone who tries it. I used it with great success.

The bench press is the most commonly performed lift in weight training. There are dozens of bench press contests throughout the United States, and equally as many experts on the lift.

You can combine several training modes that will create strength in this lift; but like any combination, you must find the right formula.

My recommended routine assumes a three hundred bench press coming in and follows a nine week plan.

The first day for your benches is Saturday and the second day is Tuesday. Tuesday's is identicle to Saturday's workout, except you use 10 pounds less on the bar. Your assistance is done on the days you bench press, and the workload varies according to the day (light or heavy) it is done.

Keep in mind that your assistance work will last only 6 weeks, doing three sets of each lift. The weight you start with in the assistance exercises should be an amount that you are capable of handling for 3 reps more than what is required. Increase the weight 5 pounds per week. The assistance exercise are close grip benches, dumbbell flyes, dumbbell front raises and hammer curls.

Week 1: 135 x 10, 190 x 12, 190 x 12, 190 x 12, 190 x 12.

Week 2: 135 x 10, 200 x 12, 200x12, 200x12, 200x12, 200x12.

Week 3: 135x10, 210x12, 210x12, 210x12, 210x12, 210x12.

Week 4: Warm-up to 240x6, 240x6, 240x6, 240x6.

Week 5: Warm-up to 250x6, 250x6, 250x6, 250x6.

Week 6: Warm-up to 260x6, 260x6, 260x6, 260x6.

Week 7: Warm-up to 280x3, 280x3, 280x3.

Week 8: Warm-up to 290x3, 290x3, 290x3.

Week 9: Warm-up to 315 for 4 sets of singles with a pause.

Don't bench or do assistance work the week of the contest if you plan on competing. On the day of the meet, warm up with 135x10, 225x3, 260x1. Let the opener bench be conservative with 290, second attempt 315. You'll be the judge on your last attempt from 320 to 330. I recommend using wrist wraps and a bench press shirt.

Let me know how it works for you. Remeber to keep hanging and
banging.

Yours in health,

Leon Cruz.


Copyright, Urban Publishing Co LLC., 2009

**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, 2009, 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, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181

1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com

http://www.hugebicepstips.com
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HIGH INTENSITY TRAINING BY MENS HEALTH

HIGH INTENSITY TRAINING BY MENS HEALTH.

High Intensity Training (HIT)
HIT – the fastest muscle–building system ever.

Naturally big
# The founder of the High Intensity Training, Arthur Jones, came up with the system while watching his 200kg pet gorilla do a one arm pull-up as if it weighed as much as a marmoset monkey (we have no idea what he's doing with a gorilla as a pet, but that's beside the point).

The reason behind this incredible strength was because gorillas in the wild do almost no physical activity. But when they do work, they go at it with 100% intensity. The activity is hard, brief and infrequent. But if you exercised a male lion or gorilla as much as most bodybuilders do you'd probably kill them and it's certainly obvious they don't need that much training to get that big. Neither do you, even if you can manage it, and the truth is: you don't need to slog it out for hours in the gym to get alpha male sized muscles. Just stick to these principles to maximise the gains from your efforts.


Repetitions
# Working with 80% of your 1 rep max you should manage 8-12 repetitions which means each sets should last no more than 120 seconds. Always aim to do more repetitions on each exercise in your next workout than you did in your previous workout. When you get to 12, add more weight.

Form
Lift and lower the weight smoothly taking 4 seconds to raise it and another 4 to lower it. Work through a full range of movement with all reps.

Intensity
Performing one set to muscle failure with a weight that's 80% of your one rep max you may find, mid-set, that you can do an extra rep – go for it then try for one more until you've got nothing left.

Duration
You'll need about 25 minutes to perform the routine, if you take longer than 40 minutes to complete then you're being lazy and doing something wrong.

Frequency
Do no more than three workouts a week leaving at least a day between each one, this is to let your muscles recover properly. Training stimulates growth but only full recovery permits that growth to actually occur.

Rest
Don't rest between sets. The time it takes you to put away the weight you've just used and rack up the next set is all you need to recover.

The routine
Do only exercises 1 to 8 for the first week and focus on doing them with perfect form. On Monday of the second week, add exercises 9 and 10 then on Wednesday add exercises 11 and 12. On Friday of the second week, crank up the resistance and your intensity, but still don't go all out on all 12 exercises. At the beginning of the third week you should be prepared to go to failure in good form. Do this for another 2 weeks then reduce your training load to 5 session in the following 2 weeks.

1. Bicep curl
* Works: biceps
Stand with your feet shoulder-width apart holding a bar-bell with an underhand grip. Keep your upper arms tucked against your sides, and your shoulder blades pulled together.

Bend you elbows to curl the weight up until the bar reaches your shoulders. Contract your biceps, then reverse the motion and slowly return to the starting position.

2. Stiff legged deadlift
* Works: hamstrings, lower back
Stand with your feet shoulder-width apart and place a dumb-bell on either side of each foot. Keep only a slight bend on your knees.

Bend at your knees and hips to grab the dumb-bells with an overhand grip. Push your thighs forward to raise the weights so your legs become fully extended to the start position. Lower the weights to the floor by bending at your hips while keeping your knees locked. Return the start position along the same path.

3. Leg extensions
* Works: quads
Sit at a leg extension machine with your ankles tucked under the footpads, back and buttocks flush against the seat.

Slowly extend your legs up and forward until they are straight in front of you, but keep your knees unlocked. Pause, then slowly bend your knees until your legs are lowered back down.

4. Squat
* Works: quads, glutes
Place a bar-bell on a squat rack at about upper chest level. Grab the bar with an overhand grip slightly wider than shoulder-width apart, duck underneath it, and rest the bar across the backs of your shoulders.

Lift the bar off the rack and step back. Tense your abs and keep your back straight. Slowly bend your knees until your thighs are almost parallel to the floor. Pause then press yourself back up into a standing position.

5. Pull-over
* Works: lats, chest, triceps, serratus anterior
Lie with your upper back perpendicular to a bench. Push your hips slightly upwards. Hold a dumb-bell from behind or from side with both hands under inner plate of the weight. Position the weight over your chest and keep a 30° arc in your elbows throughout exercise.

Lower dumb-bell over and beyond your head until your upper arms are parallel to your torso. Pull the weight to the start position along the same path.

6. Bar-bell bench press
* Works: chest triceps
Lie on a bench with your feet flat on the floor. Grab the bar-bell with an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Remove the bar from the uprights and position it above your chest with your arms straight.

Bend your elbows to slowly lower the bar to your chest, just below your nipples. Straighten your elbows to press the weight back up until your arms are straight but not locked. Don't arch your back off the bench.

7. Bar-bell bent over row
* Works: lats, biceps, traps, rear deltoid
Stand holding a bar-bell with an overhand grip with your feet shoulder-width apart. Keeping your back flat, bend forward at the hips until your back is at a 45 degree angle to the floor. You should have a slight bend in your knees with your straight arms beneath your shoulders.

Bend your elbows to bring the bar to point that's just below your chest. Pause then slowly lower the weight to the start position. Breath in when you pull the bar and exhale when you return it to the start. Never round your back during this exercise.

8. Shoulder press
* Works: shoulders, triceps
Sit on a bench with your feet placed shoulder-width apart on the ground. Rest the bar-bell behind your head just above your neck.

Straighten your arms to press the weight up until your arms are straight but not locked. Lower the weight back to your shoulders along the same path. Don't arch your head forward.

9. Triceps extension
* Works: triceps
Stand with your feet shoulder-width apart holding a dumb-bell one each hand. Extend each your arm directly above your head and let your other arm hang at your side.

Lower your forearm behind your head by bending your elbows completely. Keep your elbows tucked close to your head while you lower the weights. Raise your arms up along the same path you lowered them.

10. Lateral raise
* Works: shoulders, traps
Stand with your feet shoulder-width apart holding a dumb-bell in each hand at your sides. Keep a slight bend in your elbows with your palms facing each other. Raise your arms straight out to your sides.

Imagine you are holding two jugs of water, so don't tilt your wrists forward. Stop when the weights are even with the tops of your shoulders. Pause, then lower them along the same path.

11. Standing calf raise
* Works: calves
Place a raised platform behind you that's about 3 inches high. Stand with your feet shoulder width apart while resting a bar-bell across your shoulders. Lock your knees. Rest your toes on the platform with your heals in the air.

Lower your heels as far down as you can then rise up onto your toes. Hold for a second then repeat. This is muscle is used all day when you walk and is tough to work so don't be afraid to use a heavy weight.

12. Trunk curl on floor
* Works: abs
Lie on your back with your knees bent, feet flat on the floor and your hands behind your head for support. Hold a weight plate behind your head if you can manage it.

Slowly lift your head and shoulders using your abdominals, curling your trunk about 30 degrees. Now lower your head and shoulders back to the floor. As you are lifting, imagine that you are trying to touch your ribcage to your hip bones, curling your trunk into a flexed position and pressing your belly button down and in.

Words by Dr Ellington Darden author of The New High Intensity Training and Ray Klerck


Copyright, Urban Publishing Co LLC., 2009 and Mens Health 2009

**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, 2009, 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, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181

1-718-346-4337 Phone
718-346-4337 FAX

leoncruz658@msn.com
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Protein Bars

Here is some great information from Christopher Guerriero at http://www.maximizeyourmetabolism.com/supplements.html.

Protein Bars

WOW. I've been getting more and more questions from you guys about protein bars than ever before - what's up with that???

Here's a question that hit me desk a few minutes ago, and I thought I'd forward it your way to learn from...

Question: I was wondering if I could get your opinion of protein bars. I saw some at the grocery store the other day and thought they would be convenient for times when you are out and about and not able to eat every couple of hours. I forget the name of the ones I was looking at but I think they had about 5 g fat, 19 g protein, I think sodium was between 150 and 200, and 3 carbs. I also thought they would be good during seminars when you don't get many breaks.

Answer: Protein bars have the ability to either help the fat burning process or shut down your fat burning capabilities...here's how to use them to your advantage:

1st....make sure that you choose a bar that has very low TOTAL carbs (forget about 'net' carbs, or any other fad term that the makers use) - your goal is to find a bar that has less than 4 grams of carbs total in the whole bar (make sure to check to see if the bar is calculated as 1 serving or 2 - some unscrupulous bar makers have found a way to indicate fewer carbs and fat on the label by turning their single bar into 2 servings.

The bar you choose should also have a low level of TOTAL fat (again, forget about 'trans' fat, or any other term that the makers use on the labels to try to trick the purchaser) - look for a bar with 5 grams or less per serving.

2nd....when you eat a real meal (vegetables and lean protein) you’re getting 2 benefits - you're getting the benefit of keeping your metabolism high because you're putting lean protein into your stomach; and your getting the benefit of your body's need to burn bodyfat for energy just to help you digest that whole meal. Now when you eat a protein bar, you only get the benefit of keeping your metabolism high - which is still FAR better than missing a meal !!!! So, although a real meal is better, I'd much rather see you eat a protein bar than miss a meal because you're at a seminar or not somewhere that you can conveniently get a full meal.

See an updated list of the supplements my team at the research center have evaluated and now trust at: http://www.maximizeyourmetabolism.com/supplements.html

Here's to your success...

Christopher

HUGECHESTTIPS.COM'S CHEST DEVELOPMENT GUIDE.

HUGECHESTTIPS.COM'S CHEST DEVELOPMENT GUIDE.

***********************
www.hugechesttips.com
www.bicepstips.com
***********************

Hi,

A Big, well rounded chest, huge is structure and massive in appearance, is
one of the most imposing features any bodybuilder can acquire. Almost instinctively,
a huge, well shaped chest suggest robust health, power, unlimited energy and endurance.

Therefore, for this reason anyone interested in developing an outstanding physique
should strive towards obtaining complete chest development not merely big pectorals
and wide latissimus dorsi muscles. Invaribly, those who tend to specialize on developing "big pex"
and wide "lats" without first expanding the chest structure may never succeed in acquiring maximum chest size.
It is imparitive, therefore, not to neglect the expansion of the rib-box if a large cest is desired.
Once the rib-box has been sufficiently expanded, chiefly through leg work performed to reach the breathless state,
then concentrating on developing the muscle mass can be accomplished which will further expand the ribcage. However,
once the muscles have been fully developed that encase the rib structure, expansion will be more difficult
and may prevent the chest structure from expanding to its maximum. So work on expansion and muscle developing
simultaneously for better, all-round chest results.

Listed below are some of the best exercise for the chest. First, exercise for expansion, then exercise for the muscles
surrounding the chest, although some of these exercises react both ways; expanding the ribs and developing the muscles.


*****************
RIB-BOX EXPANSION
*****************

All leg work that produces strong breathing actions, including jumping, and running, along with regular and jumping
squats.


*************************
Pectorals - Chest Muscles
*************************

1) Pullover - supine, incline and decline positions.

2) Dumbbell flys (Lateral raises as they used to be called) same positions as with the pullovers.

3) Bench presses using normal, wide and narrow grips.

4) Pullovers using overhead pulley on incline bench.

5) Incline and decline dumbbell presses.

6) Cable crossovers.

7) Most chest expander exercises, crusher type of apparatus, dips push-ups, etc.

Other activities: Gymnastics, ring work, rope climbing, and chinning.


Well, until next time, Keep Hanging and Banging.

Yours in health,

Leon Cruz.


Copyright, Urban Publishing Co LLC., 2009

**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, 2009, 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, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
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http://www.muscle4mass.com
http://www.leoncruz.com
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Ultimate Nutrition for Building Big Muscles.

Ultimate Nutrition for Building Big Muscles.

**********************
www.hugechesttips.com
www.hugebicepstips.com
**********************

Hello,

Here are some very helpful muscle building tips for building muscle size.

Based on all of those weight losing articles and information, you are probably one of those unique few

who want to actualloy gain weight; Muscular Weight Gain. Whatever the reason, you want to bulk up.

Most lean men who can't gain muscle weight are simply eating and exercising the wrong way. Here is your fix:

Follow these ten principles to pack on as much as a pound of muscle each week.


**********************
1) Maximize Muscle Building.
**********************

Consume protein. The More protein your body stores - in a process called protein synthesis - the larger your muscles grow.

**************
2) Eat Meat
**************

Shoot for about 1 gram of protein per pound of bodyweight, which is roughly the maximum amount your body can use is a day, according to a landmark study
in the Journal of Applied Physiology.

***********
3) Eat More
***********

In addition to adequate protein, you need more calories.

******************
4) Work the Big Ones
******************

If you are a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for quite sometime,
you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows,
bench presses, dips, and military presses to your training.

****************************
5) Have a Stiff Drink before training
****************************

A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increase their protein synthesis
more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids - the building blocks of protein - and 35 grams of carbohydrates.


*******************
6) Lift Every Other Day
*******************

Every training day should be followed by a day of complete rest. Train every other day.


************************************
7) Finish your training with carbs and protein
************************************

Research shows that you will rebuild muscle faster on your rest days if you feed your body carbohydrates and protein. Post workout meals with carbs increase your insulin levels,
which in turn, slows the rate of protein breakdown.


**************************
8) Eat every two to three hours
**************************

If you do not eat often enough, you can limit the rate at which your body builds new proteins. Take the number of calories you need in a day and divide it by six.
That is roughly the number you should eat at each meal. Make sure you consume about 20 grams of protein at each meal every three hours.

***********************
9) Snack on a littel ice cream
***********************
Have a small bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than
most foods do. This will put a damper on post-workout protein breakdown.


*******************************
10) Have some Casin (Milk) before bed.
*******************************

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles.
Try a cup of cottage cheese and some fruit. Eat again upon rising.



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