Wednesday, January 20, 2010

Tuesday, January 12, 2010

Video of Hindu Squats and Barbell Squats.

Hindu Squats and Barbell Squats - Click here for another funny movie.

Why HINDU SQUATS is one of the best Leg Workouts you can do!

Without question, Hindu Squats is one of the best leg workouts you can possibly do. Otherwise known as Tiger Squats or Bethaks, this exercise originated in ancient India and were one of the basic exercises that all Indian wrestlers performed to gain great strength and endurance. One of the most famous of these wrestlers was Ghulum Mohammed, otherwise known as the Great Gama. The great Gama was famous for his leg workout routine of performing 500 Hindu Squats a day to stay in tip top condition. He became the Indian National Champion in 1909 and retired undefeated after participating in over 5000 matches.

An exercise that will benefit YOU!

Now, most likely you’re not a wrestler, and perhaps you don’t want to acquire the powerful tree trunk legs that he had (particularly if you’re a woman). No matter. This exercise remains the absolute best animalistic bodyweight exercise you can do.

For Women Too.

If you’re a woman, performing this exercise will give you the strong, sexy, toned legs that you want. If you’re a man, your legs will become muscular and your endurance will increase. Plus, like all great bodyweight animal exercises, Hindu Squats are not just a great leg workout. Man or woman, they will build great strength and endurance throughout the calves, thighs, lower back and chest.

No Hach Squat Machine, No Problem!!

Here is a great exercise for those who do not have access to a hack squat machine.

Get Big Legs with Barbell-End Hack Squats - Watch today’s top amazing videos here


Monday, January 11, 2010

The Squat: Greatest Single Exercise.

The Squat: Greatest Single Exercise.


By Peary Rader.

The Squat is absolutely and without exception the greatest single exercise known to man, for

conditioning the entire body, improving health and energy, strengthening the function of the

internal organs, giving the most rapid gains in bodyweight, adding to all-around athletic ability.

That is quite a large order, but it's true.

There was a time in the history of America bodybuilding when the squat was given very little

consideration. It was thought that the arms and shoulders were most important to either a

bodybuilder or lifter.

However, in time, that way of thinking was changed, largely by certain teachers who had found

the squat to be very valuable, and also by bodybuilders and lifters who used it. Lifters found

that the only way they could become superior to other lifters was to develop great power in the

legs and hips.

In the days of Alan Calvert and George Jowett's teaching, the squat was thought to be just

another exercise of average importance, like the curl or rowing. Because it was hard to do, and

little importance was attached to it, many lifters and bodybuilders never included it in their

programs. By this omission they greatly limited their progress and ultimate possibilities,

although they weren't aware of it.

Old Time wrestler and strongman Henry (MILO) Steinborn came over to the USA from

Germany and brought the squat with him. He had practiced it a great deal with crude,

homemade barbells while in a prison camp in World War I and had reached a very high

standard in poundage used and found his other lifts had greatly increased so that he was able to

snatch and clean and jerk recorded poundages.

He was a man with a very rugged physique and for many years was a top wrestler. Another

young fellow, who, although a lifter, had always been quite slender, caught a spark of enthusiasm

from Steinborn and began practicing the squat. This man's name was Mark Berry. He succeded

in gaining about 50 pounds of bodyweight in a short time through use of the squat.

He later became editor of the old Strength magazine and through it encouraged others to adapt

the squat for greater progress in lifting and bodybuilding.

When Steinborn did not have access to a squat rack, he did not compromise. He improvised with


The Steinborn Lift.

1) Load the Barbell - use the collars
2) Put the bar on its end
3) Get under the barbell
4) Let the barbell fall on your shoulders
5) Squat the needed reps
6) Reverse the movement when done

Go To:

Watch the video: Hindu Squat and Barbell Squat.

Hindu Squats and Barbell Squats.avi - The best bloopers are here

Tuesday, January 5, 2010




I have studied and applied many of the training methods espoused by many experts.
The one theory on training that sticks out the most in my mind is Arthur Jones, and
Mike Mentzers High Intensity Training. Arthur Jones created the theory of High Intensity Training and along with the training theory, he created a fantastic line of exercise equipment named Nautilus to have his subjects apply his training concepts on.
The Mentzer brothers worked for Arthur Jones back in the 1970's. This is where the Mentzer brotherscreated their theory of HEAVY DUTY TRAINING.

Arthur Jones believed that training the whole body three times weekly in super high intensity fashion for short periods would benefit the athlete to a much greater degree than training for two to four hours, which is what was being practiced during the 1970's. This type of training is what most champions partake in, which is the high volume approach.

Mike Mentzer took what he learned from Arthur Jones and came to the conclusion that training the whole body in one training session three times a week would rob the other muscle groups of sufficient attention, so he devised a training program which had him "splitting" up the body into various muscle groups and applying the push-pull method of training.

This gave Mike Mentzer the approch he needed to focus on all of his muscle groups while at the same time applying the High Intensity concepts he learned from Arthur Jones.
The Olympic strength coach, Charles Poliquin, believes that a training program is only good for a short while. Once the body becomes accustomed to the training protocol the athlete must change the entire program so that continued progress can be expirenced. In other words, Arthur Jones and Mike Mentzer's theory on High Intensity Training will only work for a short period. Once the body gets used to this type of training results will come to a halt.

This will indicate to the athlete that it is time to change training programs.
I believe in the High Intensity approach to training along with the High Volume approach.
I use what is called PERIODIZATION. If you are following a high volume training approach at this time and not making gains, Then I would advise you to switch up to a High Intensity approach until this no longer works, which will have you switching up again to the volume approach.

We should incorporate both styles of training. Here is a sample training program you can begin to put to use.Follow this program every other day to ensure that each muscle group recuperates and grows. Try this program for three weeks or until it no longer yield results.

Day One
Dumbbell Fly’s, Cable Crossovers or Pec-Deck Fly’s supersetted with Dips or incline presses
Nautilus or dumbbell laterals supersetted with Nautilus presses or presses behind the neck
Bent dumbbell laterals (one set) Triceps
Nautilus triceps or press downs (one set)

Day Two*
Nautilus pullovers or dumbbell pullovers supersetted with Close grip, palms up pull downs
Barbell rows (one set)
Shrugs supersetted with upright rows
Hyperextensions or Dead-lifts (one set)
Nautilus or Barbell curls (one set)

Leg extensions supersetted with Leg Presses
Squats (one set)
Leg curls (one set)
Calf raises (two sets)

Training Pointers

* There should be zero rest time between sets listed as a superset.

* Strive to progressively reduce working time, but don't rush so much that you compromise workout efficiency.

* Perform all of your exercises in strict fashion from full extension to full contraction. Pause at the top of Each movement before lowering the weight under control. Carry each set to the point of momentary muscular failure, in which another repetition is impossible to complete despite your greatest effort. Forced reps and negatives should be performed on a random basis only, not as part of each workout.

* Your workouts should be progressive. increase your weights whenever possible, but not at the expense of proper exercise form. When a weight that initially allowed for the strict performance of six to eight reps allows for 12, increase the weight by 10-20%.
If you would like to actually study this method of training further, Please send $15.00 to PAY-PAL using my email address: and I will send you a DVD of Mike Mentzer and his brother, Ray Mentzer, which was shot during the 1970's when Mike was competing in bodybuilding contests and training in this way along with the training outline.

Blend these ingredients for the perfect pre-or-post workout mix of protein, vitamin C, and carbs. This may be the next best thing to an orange push-up-pop.
1/2 medium banana6 ounces low-fat vanilla yogurt4ounces orange juice4 ounces water1 ounce (2-tablespoon scoop) Whey protein powder.
Place the banana, yogurt, orange juice, water, and protein powder in a blender and mix well.
Makes one serving
Per serving: 370 calories
35 grams of protein
52 grams carbohydrates
2.5 grams of fat

Yours in health,

Leon Cruz.
Copyright, Urban Publishing Co LLC., 2010
**The contents of this daily email are not to beconsidered
as medical advice.Always consult a physician before
beginning orchanging any fitnessprogram.**
This email is protected by copyright, 2009, Urban Publishing CoLLC. .All rights reserved. Reproduction of any portion of this email isstrictly prohibited without the express written consentof Urban Publishing Co LLC., Inc.

Leon Cruz, Inc.Urban Publishing Co LLC.
P.O.Box 70181Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX

Friday, January 1, 2010



Go To -->>


Here are some basic mass building tips you should be applying to your training in your quest

for building muscle size.

1) Manipulate Caloric Intake.

You must increase your caloric intake if you hope to gain any size. To add quality muscle weight, you need to be in

a state of caloric excess. If you are looking to shed some body fat, then the opposite is true: reduce calories or

increase energy expenditure (CARDIO).

2) Increase Protein Consumption.

The benefits of protein are numerous for the bodybuilder: increase protein synthesis, positive nitrogen balance,

muscle recovery and anti-catabolism. Remember, protein provides the building blocks of muscle. Get enough to grow enough.

Take protein with every meal you eat. Aim for at least 1-1.5 grams of protein for every pound of bodyweight when training

at a high level.

3) Take In Plenty Of Fat.

I do not mean the type of fats found in burgers and fries. There are plenty of good fat sources including olive oil,

Flaxseed oil, and borage oil. These contain "essential" fats, those your body can't manufacture on its own. Remember this:

overly restricting fat intake will negatively impact growth. Why? Fat intake can affect testosterone levels. In studies,

individuals consuming 20% fat were found to have significantly lower testosterone levels than those taking in 40% fat.

Furthermore, research has shown that there is a positive correlation between fat and resting testosterone concentrations

in men who weight train.

4) Ease up on the cardio (Conditioning Work).

Cardio may let you consume more and stay hard, but it can also get in the way of growth if overused. If you're trying

to gain weight and size, ease up on conditioning work.

5) Get Plenty Of Rest.

Probably one of the most underutilized of all the bodybuilding tools. Rest is when the muscles you've torn down from training

are allowed to rebuild and come back bigger than ever. Too much training and not enough rest, and you'll enter the

dreaded "overtraining" zone where testosterone levels drop and muscle wasting becomes a serious possibility.

The easiest way to avoid overtraining is to get plenty of sleep at night and train right.

6) Pack on the Poundage.

Obviously, one of the best ways to get massive is to progressively move heavier weight. This isn't an invitation to put

on as many plates as you can only to perform the exercise with improper form. Use as much weight as you can while

allowing you to follow strict form. With respect to reps, when it comes to building power and strength, you can

aim low: 6-8 reps per set should do it.

7) Stick to Basic Movements.

Basic movements train your body's largest muscles such as your back, quads, and chest. The bigger these get,

the bigger you will look. Plus, basic movements not only train the target body part, but also support muscles. The bench press works

your pecs and your triceps and your delts to a certain degree. Be sure to include the bench press, shoulder press, squat,

deadlift, and rows to your training program.

8) Take Supplements.

With all of the supplements out there it is very hard to choose which ones actually work, and believe me

there are supplements that work and work big time. I will list some here.

They are:

1) Creatine Monohydrate

2) Glutamine

3) Branched Chain amino acids

4) Vitamin Mineral supplemet

5) Amino Acid Formula (Like the ones from the Universal Brand)

6) Whey Protein

7) Meal Replacement Supplement.

These are but a few of the ones that work. There are some others that I will go into in my physical

newsletter, "Barbells-Dumbbells-Bodyweight".

Start your new year following some of these basic yet powerful points.

If you would like to subscribe to our physical newsletter "Barbells-Dumbbells-Bodyweight" go to pay-pal

and for $47.00 you will get four issues (A Quarterly subscription) to our physical newsletter mailed to you

along with a monthly DVD of training instruction from many leading authorities in Bodybuilding, powerlifting,

Strongman, Wrestling, and martial arts. And you will also get a CD of an expert interview. Use e-mail address when using pay-pal or you can mail a check or money order to me, Leon Cruz, at the

address given below. You will love this newsletter and you will not be disappointed.

Yours in health,

Leon Cruz.

Copyright, Urban Publishing Co LLC., 2010

**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness

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