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
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
Friday, April 10, 2009
Sunday, February 22, 2009
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.
Our new newsletter is going fast. Claim your free issues by send an e-mail to leoncruz658@msn.com with the
subject line saying two free issues.
Until our next newsletter,
Keep hanging and Banging!!
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email 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
Free Newsletters @ leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
**********************
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.
Our new newsletter is going fast. Claim your free issues by send an e-mail to leoncruz658@msn.com with the
subject line saying two free issues.
Until our next newsletter,
Keep hanging and Banging!!
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This email is protected by copyright, 2007, with Leon Cruz
Enterprises, Inc. All rights reserved.
Reproduction of any portion of this email 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
Free Newsletters @ leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
Thursday, December 4, 2008
How To Get Twisted Arms!!!
Walk into any gym in America and you'll see at least 2 or 3 people throwing weight around, rather than actually controlling whatever apparatus they happen to be using. This practice of using momentum as a means to build muscle is common, but very ineffective.
What's more, it greatly decreases the ability of the lifter to build the kind of muscle needed. The trainee in literally throwing control away and leaving development to chance. This makes achieving an aesthetic physique, nearly impoSsible. Unless there is a genetic gift lying within a particular muscle group, utilizing momentum is always a mistake when attempting to build size.
Arm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast. But the arms are particulrly vulnerable to both injury and improper development as a result of momentum. Larger muscle groups like legs and back can take the abuse, But it seems that when it comes to building a foundation of arm structure and shape, a lifter often only gets one chance to create a basic matrix that is aesthetic and correct. If you blow that, you will be doing a lot of clean up work later on.
Novice lifters are consumed with visions of enormous arms. Believing that hoisting the heavy weights will achieve this goal is common. However, and unfortunately, throwing big weight around does little to improve the physique.
Olympic weightlifting is evidence of this. While it's a sport that demands great physical strength, and some of that strength creates a certain amount of size and explosive ability, it's also a sport that realizes a ton of injuries and an abbreviated length of career. Strength training, when done properly, with mind on form and function, means that longevity is inherent. So if you don't want a two year window in which to work out, learning that momentum isn't the way to go about development is key.
******************************
PERFORMING REPS THE RIGHT WAY
******************************
Performing repetitions correctly is key to building the kind of arms you want. And unlike legs, you can't do set after set to accomplish your goals with arms. They are a smaller muscle group and exhaust more rapidly. That means overtraining can be a quick consequence of too much volume, weight or hoisting.
Arms, above all, need isolative exercises that focus on developing a set of muscle fibers that are relatively short in length. The range of motion is much shorter than it is in leg training or back training. Therefore, it's crucial to keep isolation
as your main goal. But one reason momentum is actually preferred, is because isolation in arm training can often be painful to some. This pain creates a kind of fear to continue on with isolation based sets. Defaulting to momentum happen as a result of this pain.
Ironically, muscle recruitment is at its highest during this painful period toward the end of a set. And many lifters either stop, pause, or default to momentum during this period of time. However, it is during this time, when going beyond the normal
pain threshold is there for the taking, that major gains could have been made and are not.
Stopping, is almost better than using momentum, unless momentum is a kind of controlled movement. For example, using an arm blaster that isolates the arm, can partner with momentum in some cases, to move through this pain threshold and maximize muscle recruitment.
Using the legs to slightly help lift the weight, while the biceps are isolated, can be acceptable. The arms are not compromised by the possibility of injury, yet are moving through an important pain threshold.
***************
MOMENTUM REMEDY
***************
One way to combat the urge to use momentum is to use drop sets as described in the Herculean Big Arm Course (www.hugebicepstips.com). Drop sets are highly effective when utilized for the purpose of staving off momentum, because they just take the edge off the burn, yet still keep the lifter engaged during the period of the higest muscle recruitment. The point is to achieve maximum contraction and exhaustion,
without compromising isolation, before stopping a set. If drop sets help you to do this, they are highly useful.
We will continue in our next e-mail "How To Get Twisted Arms" part 2.
Until next time,
Keep hanging and banging.
Leon.
P.S. Go check out www.hugebicepstips.com for our complete course with video instructions on building Herculean Arms.
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.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://leon-cruzmuscleblog.blogspot.com/
What's more, it greatly decreases the ability of the lifter to build the kind of muscle needed. The trainee in literally throwing control away and leaving development to chance. This makes achieving an aesthetic physique, nearly impoSsible. Unless there is a genetic gift lying within a particular muscle group, utilizing momentum is always a mistake when attempting to build size.
Arm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast. But the arms are particulrly vulnerable to both injury and improper development as a result of momentum. Larger muscle groups like legs and back can take the abuse, But it seems that when it comes to building a foundation of arm structure and shape, a lifter often only gets one chance to create a basic matrix that is aesthetic and correct. If you blow that, you will be doing a lot of clean up work later on.
Novice lifters are consumed with visions of enormous arms. Believing that hoisting the heavy weights will achieve this goal is common. However, and unfortunately, throwing big weight around does little to improve the physique.
Olympic weightlifting is evidence of this. While it's a sport that demands great physical strength, and some of that strength creates a certain amount of size and explosive ability, it's also a sport that realizes a ton of injuries and an abbreviated length of career. Strength training, when done properly, with mind on form and function, means that longevity is inherent. So if you don't want a two year window in which to work out, learning that momentum isn't the way to go about development is key.
******************************
PERFORMING REPS THE RIGHT WAY
******************************
Performing repetitions correctly is key to building the kind of arms you want. And unlike legs, you can't do set after set to accomplish your goals with arms. They are a smaller muscle group and exhaust more rapidly. That means overtraining can be a quick consequence of too much volume, weight or hoisting.
Arms, above all, need isolative exercises that focus on developing a set of muscle fibers that are relatively short in length. The range of motion is much shorter than it is in leg training or back training. Therefore, it's crucial to keep isolation
as your main goal. But one reason momentum is actually preferred, is because isolation in arm training can often be painful to some. This pain creates a kind of fear to continue on with isolation based sets. Defaulting to momentum happen as a result of this pain.
Ironically, muscle recruitment is at its highest during this painful period toward the end of a set. And many lifters either stop, pause, or default to momentum during this period of time. However, it is during this time, when going beyond the normal
pain threshold is there for the taking, that major gains could have been made and are not.
Stopping, is almost better than using momentum, unless momentum is a kind of controlled movement. For example, using an arm blaster that isolates the arm, can partner with momentum in some cases, to move through this pain threshold and maximize muscle recruitment.
Using the legs to slightly help lift the weight, while the biceps are isolated, can be acceptable. The arms are not compromised by the possibility of injury, yet are moving through an important pain threshold.
***************
MOMENTUM REMEDY
***************
One way to combat the urge to use momentum is to use drop sets as described in the Herculean Big Arm Course (www.hugebicepstips.com). Drop sets are highly effective when utilized for the purpose of staving off momentum, because they just take the edge off the burn, yet still keep the lifter engaged during the period of the higest muscle recruitment. The point is to achieve maximum contraction and exhaustion,
without compromising isolation, before stopping a set. If drop sets help you to do this, they are highly useful.
We will continue in our next e-mail "How To Get Twisted Arms" part 2.
Until next time,
Keep hanging and banging.
Leon.
P.S. Go check out www.hugebicepstips.com for our complete course with video instructions on building Herculean Arms.
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.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://leon-cruzmuscleblog.blogspot.com/
Tuesday, November 25, 2008
Build Bigger Arms!!
In the next series on Blogs, I would like to introduce you to Bob Hoffman.
Many of you may know who he is but there are those new to the iron game that may not know who this icon of physical culture may be. For those, I will give a brief description of who he is.
Along with that, I would like to share with you a famous course that Bob Hoffman wrote back in 1939 Titled “Big Arms”. This course will help you in your quest for Huge Biceps and Huge Arms in general. This information is as applicable today as it was the day it was written.
I will be sending you e-mail newsletters breaking the course down chapter by chapter.
Lets Begin…
Who was Bob Hoffman?
Bob Hoffman - athlete, nutritionist, weightlifter, coach and philanthropist - was born on a farm in Tifton, Georgia on Nov 9th 1898. His family stock was good. Bob was never the seven stone weakling claimed by other physical culturists. His father was a large strong man who liked to demonstrate the hardness of his tensed muscles. Given this it his easy to see how Bob was influenced in his formative years.
When Bob was 5 years old the family moved to Wilkinsburg near Pittsburgh where his athletic career started from a very young age. He was an exceptional athlete especially in aquatic sports - his favorite being canoeing.
The First World War saw Bob as a hero. He gained 3 Croix de Guerres with two palms and a silver star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.
His business started in the 1920s, at first selling oil burners, before developing into the massive York Barbell Company.
Bob Hoffman, never a great coach or great weightlifter, was a man who influenced and guided weightlifting and bodybuilding for half a century. He died on July 18th 1985 suffering heart disease and dementia.
Chapter One
“Let Me Feel Your Muscle”
“Let me feel your muscle”. If you have advanced reasonably far in the acquisition of strength and development, and that request or demand were made of you, what muscle would you permit the curious person to feel? In perhaps 999 cases out of a thousand the Biceps would be the muscle group displayed. In the minds of most men and boys, the arm is always through of as the muscle. And the front of the arm, The Biceps, is the part of the arm that is usually revealed or felt.
There is something fascinating about the development of the upper arms. Although there is no advanced weight man who does not realize that the upper arms play the least important part in elevating a great poundage overhead, there is probably not one of them who does not show more interest in the development of the muscles of the arm than those of any other part of the body. I don’t believe there is a man anywhere who would not accepted the gift of a larger pair of arms if he could get them. But they can not be had as a gift. Hard work, as we will relate in subsequent chapters, is required to produce the best arms. The more work, the greater variety of proper exercises, intelligent practiced, the finer will be the resulting development of the arm.
It’s the aim of the majority of physical culturists to obtain big arms. The bigger the better, they believe. The young enthusiast who desires the maximum in strength and development finds it much more convenient to display the new muscles of the upper arm to his friends than the muscles of any other group.
There are more than 4,000,000,000 muscular fibers in the body. Old and young, frail and strong, all have the same number of muscular fibers. The only difference between the thin, eleven – inch arm of the underdeveloped young man and the powerful, swelling, beautifully-molded arm of the strength champions – the men who posses the greatest strength and development; men like John Grimek, Steve Stanko or Dave Mayor – is the size and development of the arms. The fibers through constant use have grown in bulk power and shapeliness and a really big arm results.
More than half of these 4,000,000,000 muscular fibers are located in the lower limbs. Of the remaining half, less than one-eighth would be in the arms, and of these approximately one-sixth are located in the Biceps group. According to this line of reasoning the Biceps would be about one one-hundredth of the muscular bulk of the body. The powerful lower limbs are usually ten times as strong as the arms. The world’s record in the back lift is 4,300 pounds, the world’s record in the harness lift, in which the legs supply most of the power, is 3,600 pounds. While men have supported over 5,000 pounds on their extended lower limbs, the world’s records in the two hands press is 317 pounds.
In spit of these facts, well known to all advanced bodybuilders, far more effort is placed back of building mighty arms than is spent in the development of any other part of the body.
Many of you may know who he is but there are those new to the iron game that may not know who this icon of physical culture may be. For those, I will give a brief description of who he is.
Along with that, I would like to share with you a famous course that Bob Hoffman wrote back in 1939 Titled “Big Arms”. This course will help you in your quest for Huge Biceps and Huge Arms in general. This information is as applicable today as it was the day it was written.
I will be sending you e-mail newsletters breaking the course down chapter by chapter.
Lets Begin…
Who was Bob Hoffman?
Bob Hoffman - athlete, nutritionist, weightlifter, coach and philanthropist - was born on a farm in Tifton, Georgia on Nov 9th 1898. His family stock was good. Bob was never the seven stone weakling claimed by other physical culturists. His father was a large strong man who liked to demonstrate the hardness of his tensed muscles. Given this it his easy to see how Bob was influenced in his formative years.
When Bob was 5 years old the family moved to Wilkinsburg near Pittsburgh where his athletic career started from a very young age. He was an exceptional athlete especially in aquatic sports - his favorite being canoeing.
The First World War saw Bob as a hero. He gained 3 Croix de Guerres with two palms and a silver star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.
His business started in the 1920s, at first selling oil burners, before developing into the massive York Barbell Company.
Bob Hoffman, never a great coach or great weightlifter, was a man who influenced and guided weightlifting and bodybuilding for half a century. He died on July 18th 1985 suffering heart disease and dementia.
Chapter One
“Let Me Feel Your Muscle”
“Let me feel your muscle”. If you have advanced reasonably far in the acquisition of strength and development, and that request or demand were made of you, what muscle would you permit the curious person to feel? In perhaps 999 cases out of a thousand the Biceps would be the muscle group displayed. In the minds of most men and boys, the arm is always through of as the muscle. And the front of the arm, The Biceps, is the part of the arm that is usually revealed or felt.
There is something fascinating about the development of the upper arms. Although there is no advanced weight man who does not realize that the upper arms play the least important part in elevating a great poundage overhead, there is probably not one of them who does not show more interest in the development of the muscles of the arm than those of any other part of the body. I don’t believe there is a man anywhere who would not accepted the gift of a larger pair of arms if he could get them. But they can not be had as a gift. Hard work, as we will relate in subsequent chapters, is required to produce the best arms. The more work, the greater variety of proper exercises, intelligent practiced, the finer will be the resulting development of the arm.
It’s the aim of the majority of physical culturists to obtain big arms. The bigger the better, they believe. The young enthusiast who desires the maximum in strength and development finds it much more convenient to display the new muscles of the upper arm to his friends than the muscles of any other group.
There are more than 4,000,000,000 muscular fibers in the body. Old and young, frail and strong, all have the same number of muscular fibers. The only difference between the thin, eleven – inch arm of the underdeveloped young man and the powerful, swelling, beautifully-molded arm of the strength champions – the men who posses the greatest strength and development; men like John Grimek, Steve Stanko or Dave Mayor – is the size and development of the arms. The fibers through constant use have grown in bulk power and shapeliness and a really big arm results.
More than half of these 4,000,000,000 muscular fibers are located in the lower limbs. Of the remaining half, less than one-eighth would be in the arms, and of these approximately one-sixth are located in the Biceps group. According to this line of reasoning the Biceps would be about one one-hundredth of the muscular bulk of the body. The powerful lower limbs are usually ten times as strong as the arms. The world’s record in the back lift is 4,300 pounds, the world’s record in the harness lift, in which the legs supply most of the power, is 3,600 pounds. While men have supported over 5,000 pounds on their extended lower limbs, the world’s records in the two hands press is 317 pounds.
In spit of these facts, well known to all advanced bodybuilders, far more effort is placed back of building mighty arms than is spent in the development of any other part of the body.
Monday, November 24, 2008
Arm Specialization Routine.
Arm Specialization Routine.
*****************************
http://www.hugebicepstips.com
*****************************
People seem to be more fascinated about arm development
than any other muscle group.
Both men and women who want to improve their arm development
should first analyze their individual needs by looking in a mirror.
Are your forarms less developed that your upper arms? Are your
upper arms weak and underdeveloped? Do you have a bulky triceps
develpment showing a deep semicircular shape when you lift your
arms in a double biceps pose? Do your biceps look flat even when you
flex with all your might? Do you have a short biceps development with a huge gap between
your biceps muscle and your flexed forearm?
Address all these questions. Try to decide exactly what you need to do to
perfect your arm development. If there's any doubt, ask a trusted
and knowledgeable friend. Remember, arm growth is best obtained by doing
1 1/2 - 2 1/2 arm workouts per week. This allows for the fullest recuperation.
I don't think you can make consistant gains training your arms lerss than
1 1/2 times per week. Once you have determined the part, or parts, of your
arms that need development, use the following specialization routines to guide
you in your training.
***********************
UPPER ARM MASS BUILDING
***********************
Routine One
Biceps - Barbell Curl & Incline Dumbbell Curl (5 sets of 8 reps each).
Triceps - Close Grip Bench Press & Lying Triceps extensions (5 sets of 8 reps each).
Routine Two
Biceps - Seated Alternate Dumbbell curl & standing Dumbbell curl (5 sets of 8 reps each).
Triceps - Triceps push downs & Triceps dips (5 sets of 8 reps each).
We will continue in our next e-mail.
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.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
*****************************
http://www.hugebicepstips.com
*****************************
People seem to be more fascinated about arm development
than any other muscle group.
Both men and women who want to improve their arm development
should first analyze their individual needs by looking in a mirror.
Are your forarms less developed that your upper arms? Are your
upper arms weak and underdeveloped? Do you have a bulky triceps
develpment showing a deep semicircular shape when you lift your
arms in a double biceps pose? Do your biceps look flat even when you
flex with all your might? Do you have a short biceps development with a huge gap between
your biceps muscle and your flexed forearm?
Address all these questions. Try to decide exactly what you need to do to
perfect your arm development. If there's any doubt, ask a trusted
and knowledgeable friend. Remember, arm growth is best obtained by doing
1 1/2 - 2 1/2 arm workouts per week. This allows for the fullest recuperation.
I don't think you can make consistant gains training your arms lerss than
1 1/2 times per week. Once you have determined the part, or parts, of your
arms that need development, use the following specialization routines to guide
you in your training.
***********************
UPPER ARM MASS BUILDING
***********************
Routine One
Biceps - Barbell Curl & Incline Dumbbell Curl (5 sets of 8 reps each).
Triceps - Close Grip Bench Press & Lying Triceps extensions (5 sets of 8 reps each).
Routine Two
Biceps - Seated Alternate Dumbbell curl & standing Dumbbell curl (5 sets of 8 reps each).
Triceps - Triceps push downs & Triceps dips (5 sets of 8 reps each).
We will continue in our next e-mail.
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.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
Keep Track Of Your Progress.
**********************
www.hugebicepstips.com
www.hugechesttips.com
**********************
I am sure your pantry is full of great food, but are you really eating
exactly everything your body needs to get huge??
Busy work schedules tend to cause a large percentage of muscle hungry
bodybuilders to miss valuable mass building meals throughout the day.
Are you consuming foods you shouldn't?? We all have a good idea of
what we should eat, but sometimes it doesn't seem practical.
I once heard of a program where smokers kept a tally on how many
cigarettes they smoked in a 24-hour period. By keeping the tally,
they were able to exactly how many cigarettes they were smoking,
eliminating the guesswork.
At this point, the smoker could improve by smoking less than
the day before.
You need to do the same thing. Many of you may say that you
eat perfectly. So then, how much protein did you consume
last thursday??
You don't know right?? That is my point. We all know how important it is to eat
between 1-1/2 to 2 grams of protein per pound of body weight a day.
How many times a week are you consuming 2 grams per pound?? Are you
even hitting the 1 1/2 gram mark? How much would it improve your
physique if you were to consume closer towards the 2-gram side
instead of the 1 1/2 grams side?
Let me put it this way; would consuming 33% more of essential
building blocks your body needs, help your body build more muscle size?
Keep a log book so that you can write down everything you eat along
with your training sessions.Your daily log should be used to tweek
and fine tune your bodybuilding life style.
Copy down your diet and workout over the next three days and mail it
in care of me (Leon Cruz) for an honest review of your current plan
and tips that will drive you closer to your fitness & bodybuilding
goals.
Do not cheat yourself. If you decide to to eat those jelly donuts,
write it down. By logging everything you put in your mouth,
you're giving yourself the advantage to improve everyday.
This is why accountants make the best bodybuilders.
The training schedule is equally important to the diet schedule. Each
week, increase the weight you lift and the order you lift them in.
Constantly changing you routing will help you leap over those
plateaus, and continue to grow.
One of the greatest qualities to bodybuilding is that "there is no end".
There is always room for improvement. Just look at Frank Zanes picture at age
65. He looks incredible.
It si always possible to look better than the day before. Keep the mind
set, "Today i'm in the best shape of my life and tomorrow I will look
even better."
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2008, 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.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
**********************
www.hugebicepstips.com
www.hugechesttips.com
**********************
I am sure your pantry is full of great food, but are you really eating
exactly everything your body needs to get huge??
Busy work schedules tend to cause a large percentage of muscle hungry
bodybuilders to miss valuable mass building meals throughout the day.
Are you consuming foods you shouldn't?? We all have a good idea of
what we should eat, but sometimes it doesn't seem practical.
I once heard of a program where smokers kept a tally on how many
cigarettes they smoked in a 24-hour period. By keeping the tally,
they were able to exactly how many cigarettes they were smoking,
eliminating the guesswork.
At this point, the smoker could improve by smoking less than
the day before.
You need to do the same thing. Many of you may say that you
eat perfectly. So then, how much protein did you consume
last thursday??
You don't know right?? That is my point. We all know how important it is to eat
between 1-1/2 to 2 grams of protein per pound of body weight a day.
How many times a week are you consuming 2 grams per pound?? Are you
even hitting the 1 1/2 gram mark? How much would it improve your
physique if you were to consume closer towards the 2-gram side
instead of the 1 1/2 grams side?
Let me put it this way; would consuming 33% more of essential
building blocks your body needs, help your body build more muscle size?
Keep a log book so that you can write down everything you eat along
with your training sessions.Your daily log should be used to tweek
and fine tune your bodybuilding life style.
Copy down your diet and workout over the next three days and mail it
in care of me (Leon Cruz) for an honest review of your current plan
and tips that will drive you closer to your fitness & bodybuilding
goals.
Do not cheat yourself. If you decide to to eat those jelly donuts,
write it down. By logging everything you put in your mouth,
you're giving yourself the advantage to improve everyday.
This is why accountants make the best bodybuilders.
The training schedule is equally important to the diet schedule. Each
week, increase the weight you lift and the order you lift them in.
Constantly changing you routing will help you leap over those
plateaus, and continue to grow.
One of the greatest qualities to bodybuilding is that "there is no end".
There is always room for improvement. Just look at Frank Zanes picture at age
65. He looks incredible.
It si always possible to look better than the day before. Keep the mind
set, "Today i'm in the best shape of my life and tomorrow I will look
even better."
Until next time,
Keep hanging and banging.
Leon.
Copyright 2008, Urban Publishing Co.LLC., Inc and
This Blog is protected by copyright, 2008, 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.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
Thursday, October 16, 2008
Review for Bigger, Stronger, Faster.
Review - “Bigger, Stronger, Faster*”
October 16th, 2008 by Tessa Moran
In America, success is earned when one works hard and plays by the rules. At least that’s what Arnold Schwarzenegger says, the Austrian body-builder turned actor turned Governor of California. Success was certainly in his cards, but whether he played by the rules is questionable, especially as Mr. Universe later revealed that he used anabolic steroids.
But we all cut corners, right? The documentary film Bigger, Stronger, Faster* argues that we do, using Schwarzenegger and the steroid debate as an emblem of American hypocrisy. Damned if you don’t become number one, damned if you do use steroids to get there. Note that the asterisk in the title is for the “side effects of being American.”
Another hypocrisy explored in the film is that while America shuns athletes who use steroids, it is seemingly unconcerned with students who use Adderall to get ahead in school or musicians who use beta blockers to curb performance anxiety. While the parallel seems a bit of a stretch, it does call attention to the very depressing reality that there are short-cuts to nearly every success.
And then there’s that hero complex that seems particularly American. The
Terminator, Rocky and Hulk Hogan were just a few real-life hero's director Chris Bell aspired to be as a self-proclaimed fat kid from Poughkeepsie, NY. His two brothers, nicknamed “Mad Dog” and “Smelly” for their vigorous, if not obsessive training regimens, also aspired to be body builders. Bell differed from his brothers in that he did not take steroids. He believed it to be cheating, even though every single one of his “hero's” had been a user.
So the film serves as Bell’s quest to divulge the hypocritical, and sometimes debilitating American drive to succeed, even within his own family. Bell injects himself entirely into the film as narrator, interviewer, subject and even,
provocateur. His approach is similar to that of Michael Moore, taking liberties to ask the hard questions and knock down anyone’s door to get them. Thankfully, Bell appears to be interested in the “other side,” even though in the end he largely discounts steroid naysayers.
Among them is the father of a young steroid-user who committed suicide. He was relentlessly campaigning against steroid use, even though his son had been taking Lexapro, an anti-depressant associated with suicidal tendencies. Easiest to discount was Senator Henry Waxman, who headed Congressional hearings on steroid use in baseball, but came across as if he’s never heard of the topic. What better to hook viewers than an ill-informed politician to scoff at?
The film’s greatest success is in its depiction of the Bell brothers, whose dreams of being great at times bordered on delusional and destructive. Mad Dog’s quest for stardom involved relocating to California away from his family. He painfully admits that he would rather die than fail. Smelly challenges his wife’s request for him to stop taking steroids so that they can conceive another child.
In one heartbreaking scene, Bell’s mother tearfully asks what she did to cause her sons to be so unsatisfied, and to resort to drug use in order to get ahead. Yet in another scene, Bell freeze-frames a shot of his father and mother cheering at Smelly’s weight lifting competition. He comments that his father looked like he just won the lottery, and that his mother looks like she’s thanking God for her blessings. The juxtaposition of these scenes best explains the hypocrisy Bell is aiming to depict.
Not all issue-driven documentaries need a character study to be compelling. “No End in Sight”, Charles Ferguson’s film about the Iraq War is an example of this. But “Bigger, Stronger, Faster*” would not have been nearly as successful had it not explored the Bell family’s struggle to come to terms with simply being like everyone else. This character study provided necessary grounding for what at times seemed to be an overly-ambitious film. At one point, the film is addressing the health implications of steroid use. The next, it is discussing hero-worship in America. Elsewhere, it examines the lack of regulation and false advertising of nutritional supplements use. And so on, and so on. As a result, the film dragged on a bit too long. Even so, the film never ceases to entertain, and its honest look at steroid use in America opens up a fascinating debate about our incessant drive to succeed. A fine piece of documentary film making.
October 16th, 2008 by Tessa Moran
In America, success is earned when one works hard and plays by the rules. At least that’s what Arnold Schwarzenegger says, the Austrian body-builder turned actor turned Governor of California. Success was certainly in his cards, but whether he played by the rules is questionable, especially as Mr. Universe later revealed that he used anabolic steroids.
But we all cut corners, right? The documentary film Bigger, Stronger, Faster* argues that we do, using Schwarzenegger and the steroid debate as an emblem of American hypocrisy. Damned if you don’t become number one, damned if you do use steroids to get there. Note that the asterisk in the title is for the “side effects of being American.”
Another hypocrisy explored in the film is that while America shuns athletes who use steroids, it is seemingly unconcerned with students who use Adderall to get ahead in school or musicians who use beta blockers to curb performance anxiety. While the parallel seems a bit of a stretch, it does call attention to the very depressing reality that there are short-cuts to nearly every success.
And then there’s that hero complex that seems particularly American. The
Terminator, Rocky and Hulk Hogan were just a few real-life hero's director Chris Bell aspired to be as a self-proclaimed fat kid from Poughkeepsie, NY. His two brothers, nicknamed “Mad Dog” and “Smelly” for their vigorous, if not obsessive training regimens, also aspired to be body builders. Bell differed from his brothers in that he did not take steroids. He believed it to be cheating, even though every single one of his “hero's” had been a user.
So the film serves as Bell’s quest to divulge the hypocritical, and sometimes debilitating American drive to succeed, even within his own family. Bell injects himself entirely into the film as narrator, interviewer, subject and even,
provocateur. His approach is similar to that of Michael Moore, taking liberties to ask the hard questions and knock down anyone’s door to get them. Thankfully, Bell appears to be interested in the “other side,” even though in the end he largely discounts steroid naysayers.
Among them is the father of a young steroid-user who committed suicide. He was relentlessly campaigning against steroid use, even though his son had been taking Lexapro, an anti-depressant associated with suicidal tendencies. Easiest to discount was Senator Henry Waxman, who headed Congressional hearings on steroid use in baseball, but came across as if he’s never heard of the topic. What better to hook viewers than an ill-informed politician to scoff at?
The film’s greatest success is in its depiction of the Bell brothers, whose dreams of being great at times bordered on delusional and destructive. Mad Dog’s quest for stardom involved relocating to California away from his family. He painfully admits that he would rather die than fail. Smelly challenges his wife’s request for him to stop taking steroids so that they can conceive another child.
In one heartbreaking scene, Bell’s mother tearfully asks what she did to cause her sons to be so unsatisfied, and to resort to drug use in order to get ahead. Yet in another scene, Bell freeze-frames a shot of his father and mother cheering at Smelly’s weight lifting competition. He comments that his father looked like he just won the lottery, and that his mother looks like she’s thanking God for her blessings. The juxtaposition of these scenes best explains the hypocrisy Bell is aiming to depict.
Not all issue-driven documentaries need a character study to be compelling. “No End in Sight”, Charles Ferguson’s film about the Iraq War is an example of this. But “Bigger, Stronger, Faster*” would not have been nearly as successful had it not explored the Bell family’s struggle to come to terms with simply being like everyone else. This character study provided necessary grounding for what at times seemed to be an overly-ambitious film. At one point, the film is addressing the health implications of steroid use. The next, it is discussing hero-worship in America. Elsewhere, it examines the lack of regulation and false advertising of nutritional supplements use. And so on, and so on. As a result, the film dragged on a bit too long. Even so, the film never ceases to entertain, and its honest look at steroid use in America opens up a fascinating debate about our incessant drive to succeed. A fine piece of documentary film making.
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