Monday, November 15, 2010
Friday, November 12, 2010
Tuesday, September 21, 2010
Top guns: the 40 best arms of all time and the workouts that built them.
Top guns: the 40 best arms of all time and the workouts that built them.
ARNOLD SCHWARZENEGGER
Even in his teenage years, the future winner of seven Mr. Olympia contests had fantastic arms, and many contend that the biceps standards he set at his peak in the '70s have yet to be superseded. Schwarzenegger's right biceps, especially, reminded one of a mountain in the Alps of his native Austria. A typical biceps routine consisted of barbell curls, incline dumbbell curls, concentration curls and standing alternate dumbbell curls.
FORMIDABLE FOREARMS
"The reason I was able to devastate the other champions is simple: I did not leave things to chance as they did. Forearm work was always as
important to me as, say, biceps or calf work. Usually, I worked forearms after biceps, though sometimes I did them after triceps, because the gripping involved in curls tired the forearms. My favorite forearm movements were reverse barbell curls and end-of-bench wrist curls."
--Arnold Schwarzenegger
"The reason I was able to devastate the other champions is simple: I did not leave things to chance as they did. Forearm work was always as
important to me as, say, biceps or calf work. Usually, I worked forearms after biceps, though sometimes I did them after triceps, because the gripping involved in curls tired the forearms. My favorite forearm movements were reverse barbell curls and end-of-bench wrist curls."
--Arnold Schwarzenegger
ARNOLD SCHWARZENEGGER'S FOREARM ROUTINE
EXERCISE SETS REPS
Barbell wrist curls 4 10
Reverse curls 4 8
VINCE TAYLOR
Taylor won more IFBB pro contests (22, including six masters events) than anyone except Ronnie Coleman. Two key reasons for Taylor's success were his right and left arms. At his peak in the early to mid-'90s, Taylor's upper limbs were nearly unmatched for their combination of shape, size and delineation.
HAMMER TIME
"I consider hammer curls an essential biceps movement. They build
the brachialis, the lower biceps, the tops of the forearms where they
blend into the elbows and, if you perform them my way, the belly and
peak of the biceps. When I perform hammer curls, I move the dumbbells
alternately, bringing one across my chest and trying to touch it to my
opposite shoulder. For each rep, I hold the weight in that top position
and tense my biceps hard."
--Vince Taylor
VINCE TAYLOR'S BICEPS ROUTINE
EXERCISE SETS REPS
Barbell curls 5 6-12
Seated dumbbell curls 5 10-12
Hammer curls 5 10-12
KAL SZKALAK
Of Hungarian birth, Szkalak won his adopted country's 1976 Mr. America title at only 23 and the Mr. Universe the following year, only to prematurely quit the IFBB after finishing fifth in the '78 Mr. Olympia. If the Mr. O was judged on upper-body muscle only, Szkalak would've won at least one Sandow. The arms he sported then--superabundant and yet freakily peaked--still rank as two of the best ever.
ARMY INTELLIGENCE
"The mind-to-muscle connection is the key to great arms. More than any
other bodypart, you can easily watch your biceps moving with each rep,
and with a simple hinge joint, you can focus on getting a maximum
stretch and contraction. Make the reps harder, not easier."
--Kal Szkalak
KAL SZKALAK'S BICEPS ROUTINE
EXERCISE SETS REPS
Incline dumbbell curls 5 8-10
Barbell preacher curls 5 8
Machine curls 5 12
Cable concentration curls 5 12
Reverse curls 5 12
FLEX WHEELER
The winner of 17 pro bodybuilding contests between 1993 and 2001, Flex Wheeler also finished second in the Mr. Olympia three times. Known for his symmetry and flowing lines, his upper arms were so abundantly curved that they looked like bowling balls beneath his equally circular delts.
Keep hanging and Banging!!!
Leon.
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
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
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
www.barbellsdumbbellsbodyweight.com
www.earleeliedermancourse.com
Keep Hanging and Banging.
Leon.
ARNOLD SCHWARZENEGGER
Even in his teenage years, the future winner of seven Mr. Olympia contests had fantastic arms, and many contend that the biceps standards he set at his peak in the '70s have yet to be superseded. Schwarzenegger's right biceps, especially, reminded one of a mountain in the Alps of his native Austria. A typical biceps routine consisted of barbell curls, incline dumbbell curls, concentration curls and standing alternate dumbbell curls.
FORMIDABLE FOREARMS
"The reason I was able to devastate the other champions is simple: I did not leave things to chance as they did. Forearm work was always as
important to me as, say, biceps or calf work. Usually, I worked forearms after biceps, though sometimes I did them after triceps, because the gripping involved in curls tired the forearms. My favorite forearm movements were reverse barbell curls and end-of-bench wrist curls."
--Arnold Schwarzenegger
"The reason I was able to devastate the other champions is simple: I did not leave things to chance as they did. Forearm work was always as
important to me as, say, biceps or calf work. Usually, I worked forearms after biceps, though sometimes I did them after triceps, because the gripping involved in curls tired the forearms. My favorite forearm movements were reverse barbell curls and end-of-bench wrist curls."
--Arnold Schwarzenegger
ARNOLD SCHWARZENEGGER'S FOREARM ROUTINE
EXERCISE SETS REPS
Barbell wrist curls 4 10
Reverse curls 4 8
VINCE TAYLOR
Taylor won more IFBB pro contests (22, including six masters events) than anyone except Ronnie Coleman. Two key reasons for Taylor's success were his right and left arms. At his peak in the early to mid-'90s, Taylor's upper limbs were nearly unmatched for their combination of shape, size and delineation.
HAMMER TIME
"I consider hammer curls an essential biceps movement. They build
the brachialis, the lower biceps, the tops of the forearms where they
blend into the elbows and, if you perform them my way, the belly and
peak of the biceps. When I perform hammer curls, I move the dumbbells
alternately, bringing one across my chest and trying to touch it to my
opposite shoulder. For each rep, I hold the weight in that top position
and tense my biceps hard."
--Vince Taylor
VINCE TAYLOR'S BICEPS ROUTINE
EXERCISE SETS REPS
Barbell curls 5 6-12
Seated dumbbell curls 5 10-12
Hammer curls 5 10-12
KAL SZKALAK
Of Hungarian birth, Szkalak won his adopted country's 1976 Mr. America title at only 23 and the Mr. Universe the following year, only to prematurely quit the IFBB after finishing fifth in the '78 Mr. Olympia. If the Mr. O was judged on upper-body muscle only, Szkalak would've won at least one Sandow. The arms he sported then--superabundant and yet freakily peaked--still rank as two of the best ever.
ARMY INTELLIGENCE
"The mind-to-muscle connection is the key to great arms. More than any
other bodypart, you can easily watch your biceps moving with each rep,
and with a simple hinge joint, you can focus on getting a maximum
stretch and contraction. Make the reps harder, not easier."
--Kal Szkalak
KAL SZKALAK'S BICEPS ROUTINE
EXERCISE SETS REPS
Incline dumbbell curls 5 8-10
Barbell preacher curls 5 8
Machine curls 5 12
Cable concentration curls 5 12
Reverse curls 5 12
FLEX WHEELER
The winner of 17 pro bodybuilding contests between 1993 and 2001, Flex Wheeler also finished second in the Mr. Olympia three times. Known for his symmetry and flowing lines, his upper arms were so abundantly curved that they looked like bowling balls beneath his equally circular delts.
Keep hanging and Banging!!!
Leon.
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
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
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
www.barbellsdumbbellsbodyweight.com
www.earleeliedermancourse.com
Keep Hanging and Banging.
Leon.
Monday, September 20, 2010
Real Muscle Real Fast!
Real Muscle Real Fast! by: Jesse Cannone
*************************************************
http://www.muscle4mass.com/MuscleCondBook.htm
http://www.muscle4mass.com/MuscleCondReportCD.htm
*************************************************
www.hugebicepstips.com
**********************
www.hugechesttips.com
*********************
Real Muscle Real Fast! by: Jesse Cannone
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you’ll almost always see a headline like this: “Gain 15 Pounds of Muscle in 6 Weeks.”
If it were so easy you’d have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I’m going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of “Muscle and Fiction”!
Before we get started though I want to clarify a few points.
The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue – nothing more! If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines.
Ok… here we go.
In order to add muscle tissue you must force the body to add it. Your body won’t just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements – in this case add muscle tissue.
You have to provide what I call a “stimulus”. This can be done in many ways and I’ll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.
First, the basic and common methods:
Increase weight or resistance
Perform more repetitions
Perform more sets
Move the resistance slower
Rest less between sets and exercises
Now for the more advanced methods:
Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)
Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)
Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)
Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)
1 ½ reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pull downs, pull second rep all the way down, resist weight back up but only half way and then pull back down)
These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.
Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.
Here are some general recommendations for different goals…
If your goal is to tighten and tone muscles:
Focus on increasing reps, decreasing rest, and changing exercises frequently
Train each muscle group twice per week
Perform fewer sets of many different exercises (1-2 sets per exercise)
If your goal is to increase strength and power:
Focus on increasing weight
Train each muscle group once every 7-10 days
Perform multiple sets of each exercise (2-5 sets per exercise)
If your goal is to increase muscle size
Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc)
Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days)
Perform multiple sets for a while and the perform single sets for a week or two
Some final reminders:
The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there’s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you’ll throw away the fitness magazines and learn what really works.
There are some great books on these subjects and for those of you who are serious about strength training I personally recommend you check out the books “APEX” and “No Turning Back” by Brian Johnston. You can find them online at www.iart.com
If you have any questions about the techniques described in this article please feel free to contact me. You can email me at jesse@achieve-fitness.com
I wish you the best!
Keep hanging and Banging!!!
Leon.
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
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
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
www.barbellsdumbbellsbodyweight.com
www.earleeliedermancourse.com
Keep Hanging and Banging.
Leon.
*************************************************
http://www.muscle4mass.com/MuscleCondBook.htm
http://www.muscle4mass.com/MuscleCondReportCD.htm
*************************************************
www.hugebicepstips.com
**********************
www.hugechesttips.com
*********************
Real Muscle Real Fast! by: Jesse Cannone
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you’ll almost always see a headline like this: “Gain 15 Pounds of Muscle in 6 Weeks.”
If it were so easy you’d have millions of muscle-heads running around. Even though building muscle tissue can be a challenge, I’m going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of “Muscle and Fiction”!
Before we get started though I want to clarify a few points.
The ridiculous claims made by most fitness and bodybuilding magazines are only there to get you to buy that issue – nothing more! If you are serious about strength training you need to be reading books and NOT cheesy fitness magazines.
Ok… here we go.
In order to add muscle tissue you must force the body to add it. Your body won’t just add a pound of muscle just because you followed a 3-set workout that you read about in Muscle + Fitness. You need to give the body a reason to make improvements – in this case add muscle tissue.
You have to provide what I call a “stimulus”. This can be done in many ways and I’ll address a few in just a moment. Basically, you need to force the body to add muscle by subjecting it to levels of stress it is not used to. Some methods are more obvious than others but all can work. Here are a few examples of how this can be done effectively.
First, the basic and common methods:
Increase weight or resistance
Perform more repetitions
Perform more sets
Move the resistance slower
Rest less between sets and exercises
Now for the more advanced methods:
Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)
Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)
Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)
Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)
1 ½ reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pull downs, pull second rep all the way down, resist weight back up but only half way and then pull back down)
These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to add muscle size.
Although this article is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles.
Here are some general recommendations for different goals…
If your goal is to tighten and tone muscles:
Focus on increasing reps, decreasing rest, and changing exercises frequently
Train each muscle group twice per week
Perform fewer sets of many different exercises (1-2 sets per exercise)
If your goal is to increase strength and power:
Focus on increasing weight
Train each muscle group once every 7-10 days
Perform multiple sets of each exercise (2-5 sets per exercise)
If your goal is to increase muscle size
Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc)
Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days)
Perform multiple sets for a while and the perform single sets for a week or two
Some final reminders:
The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there’s no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you’ll throw away the fitness magazines and learn what really works.
There are some great books on these subjects and for those of you who are serious about strength training I personally recommend you check out the books “APEX” and “No Turning Back” by Brian Johnston. You can find them online at www.iart.com
If you have any questions about the techniques described in this article please feel free to contact me. You can email me at jesse@achieve-fitness.com
I wish you the best!
Keep hanging and Banging!!!
Leon.
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
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
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
www.barbellsdumbbellsbodyweight.com
www.earleeliedermancourse.com
Keep Hanging and Banging.
Leon.
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