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

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

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

How to Fry your grip.

www.hugebicepstips.com

Many of you reading this newsletter want HUGE BICEPS or should I say HUGE ARMS. I would like to share a tip
with you that should propelle your arm and back training to new heights.

You see, in order to build huge large arms or a wide back you can land a plane on, you MUST have a powerful
grip. Your grip is usually the first thing to give out before exhausting the Biceps or back during training.

Along with all the typical forearm and grip training (see The Herculean Big Arm Course @ www.hugebicepstips.com)
I have come across an ingenious way to really fry your forearms.

After your regular training session begin working on your forearms and griping. Now, you will not be doing
your typical grip and forearm training the way you have been, no, Now you will be performing all of your grip
and forearm training by wearing mittens.

That is correct; you will be wearing a pair of Bakers mittens for all of your wrist curls, reverse curls and gripping
exercises. By using mittens you will have a very difficult time holding onto the bars. This will cause you to really
fight to hold onto the weight causing your grip and forearms muscles to really work.

To make this even more challenging, use the mittens along with thick handled bars. Now we are talking really
working your forearms.

The next day after your grip and forearm training session, do not be surprised if you have to be hand fed by
your wife or girlfriends and for the women, your husbands and boy friends.

You will wake up with incredibly sore hands and forearms. You see, in order to make your muscles respond you must make
the training more difficult.

Well, there you have it.

Remember to visit www.hugebicepstips.com for the Herculean Big Arm Course

If you want to take advantage of my sale for the Muscle Conditioning Course DVD's
and get the course for free, go to www.muscle4mass.com.


until next time, Keep Hanging and Banging.

Yours in health,

Leon Cruz.


Copyright, Urban Publishing Co LLC., 2008

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

This email is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.

Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.hugebicepstips.com
www.leoncruz.com

Back Building

Building Your Back.

Hi,

When the topic of back training comes up we usually think about doing exercises such as
Chin-ups, Lat pull downs, barbell rowing and such. But I have learned that there is much
more to Building the whole entire back; Much, Much more.

When training your back remember to think about your spine starting from the tip of
your head to the tail bone (coccyx). We are very familiar on how to train for back
development but most are not familiar on how to work the back from the tip of the
head to the Coccyx.

After you complete your conventional back training session try doing some back bridging
along with some kneeling back bends and bridging using a Swiss ball. You know, I never
had any use for those ugly Swiss balls. I thought that they were nothing but a fitness
fad that would disappear. But now there is a legitimate use for them. You can use one to do
some back bridges.

The bridge not only helps in strengthening and developing the neck, it also helps in
decompressing the spine. If you have trouble doing the neck bridge use the Swiss ball
and balance your self with both your hands. The kneeling back bend helps in also
strengthening the spine by decompression. Here is a run down of the exercises you should
do after your regular back training. They are:

1) Swiss Ball Bridges
2) Neck bridges
3) Kneeling Back Bend
4) Kneeling back bend with hand support.

You can pick and choose which ones to try or you can do them all holding then for about a
minute each. Many of these types of exercises are taught in the Muscle conditioning
DVD's and Course book. You can get them at www.muscle4mass.com

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.

Well, until next time, Keep Hanging and Banging.

Yours in health,

Leon Cruz.


Copyright, Urban Publishing Co LLC., 2006

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

This email is protected by copyright, 2006, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.

Leon Cruz
Urban Publishing Co LLC.
PO. Box 70181
Brooklyn New York 11207-0181
718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
www.muscle4mass.com
www.leoncruz.com

If you no longer wish to receive communication from us:
leoncruz658@msn.com
To update your contact information:
leoncruz658@msn.com send updated info.

A New Use For The AB-Mat

A New Use For The AB-Mat

Hello,

I am sure many of my loyal readers of my e-newsletters have heard of the AB-Mat.
The AB-Mat is a padded piece of wood with an arch that simulates the arch of the
lower back. The purpose for the creation of the AB-Mat is to pre-stretch the abdominals
when doing crunches.

Using the ab-mat for crunches is suppose to improve muscle recruitment in the
abdominal wall, which doesn't happen if you do your crunches on the floor or on
a flat surface.

This little piece of equipment not only helps in the development of the abs but also
helps in eliminating lower back discomfort, and lower back pain.

I found another use for this piece of equipment, which I consider a God send.

If you want to see a video clip on the AB-Mat use for incline presses go to: http://www.youtube.com/watch?v=mY3rvyxzIw8

Many trainees have complained about lower back pain when performing incline
bench presses, either with a barbell or with dumbbells. If you are lucky enough
to have some equipment from Nebula then you would have a unique incline bench
that is designed with an arch in place just for that reason.

Many of us do not have access to this type of equipment. So the next best
thing is to do the following, place your ab-mat on the bench and position
it on the small of the lower back. Man, is this great for elevating lower
back discomfort. Also, it actually helps in furthering the stretching
of the upper pecks when lowering the bar. By adding the ab-mat to your incline
upper pectoral work, your body will render this a new exercise giving you
new muscle recruitment, which means more muscle growth.

If you do not own this piece of equipment, I urge you to do a Google search
and buy one. If you want to learn more about creative training techniques
go to http://www.muscle4mass.com/MuscleCondBook.htm or
http://www.muscle4mass.com/MassBuildBook.htm and take advantage of my sale.
Believe me, you will not be disappointed.

Well, that is it for now.

Keep Hanging and Banging.

Leon Cruz.

Copyright, Urban Publishing Co. LLC. 2007

**The contents of this 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

The Ultimate Fitness and Fat Burning Plan Part 9

The Ultimate Fitness and Fat Burning Plan
Part Nine.

Thermogenic- Support Stacks:
Put the Heat on Fat.

Hi,

Your metabolic system is always seeking balance, so when you start to
lose weight, your body may actually fight back. A recent study shows
when you lose 10% of your bodyweight, your metabolism drops by 15%.17
It’s as if your body’s forcing you back to your original weight. That’s why
boosting your metabolic rate may be such a critical factor in getting and
staying lean. Exercise and proper nutrition are a must, but supplementation
may help.

By combining compounds such as caffeine and synephrine (or adding
L-tyrosine, yohimbe, and St. John’s wort), it may be possible to create a
“fat-burning” stack as one more weapon in the battle of the bulge. For
instance, a combination of synephrine and caffeine may help accelerate
calorie expenditure and enhance fat metabolism.3 It may upgrade the body’s
thermodynamic (heat-producing) processes and help free fatty acids from
bodyfat stores to be used as fuel.

Taking a fat-burning stack 30 to 60 minutes before exercise and/or a meal
may work best. However, avoid taking such a formula after 5:00 p.m. as it
may keep you awake past your bedtime. There are a number of thermogenic
support supplements on the market that might help with fat burning,
but when finding the supplement that’s right for you, remember to read
the label and look for quality ingredients. Again, it’s important to buy from
a reputable distributor.

............
L-Carnitine
............

L-Carnitine is an amino acid found in many foods, particularly meat.
It’s also produced naturally in your body. It has become popular among
bodybuilders because it may ensure optimal metabolism of fat—especially
when fat loss exceeds 11/2 lbs per week.
Studies suggest athletes may need more L-carnitine than they can
produce.18 That could spell trouble for your performance because
L-carnitine plays such a key role in supporting energy metabolism.
By transporting fatty acids across cell walls into the mitochondria (the
“powerhouse” of cells), L-carnitine provides your muscles with the
fuel they need to make energy.
L-Carnitine could be especially important during times of intense
exercise because it may also help reduce post-exercise lactic-acid
levels and increase maximal work output.29 Studies show it may even
help preserve muscle glycogen during exercise,16 so you may not tire
as fast! Experts recommend 400 mg 3 times a day with meals.

.........................
Hydroxy Citric Acid (HCA)
.........................

HCA is a natural acid extracted from the rind of the Garcinia cambogia tree. Recently,
it has become popular with bodybuilders as a natural weight-management tool. Scientists
believe HCA works through a powerful “one-two punch.” First, HCA may partially inhibit the action
of an enzyme responsible for producing fatty acids from dietary carbohydrates.This means you may be
less inclined to store excess carbs as bodyfat. Second, HCA may help suppress appetite. The bottom
line: decreased bodyfat storage plus decreased appetite equals the potential for a leaner, better physique.


We will continue on The Ultimate Fitness and Fat Burning Plan Part Ten.

Well, that is it for now.

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. 2006

**The contents of this 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