Monday, June 20, 2011

How to Gain Weight Fast - Gain Weight Edition Video

Check out this video, more Proof that my programs work if you follow them and truly want to gain muscle fast or go to this link to view it

Friday, June 17, 2011

Thursday, June 16, 2011

6 Workouts You should Never DO * Must Read

The 6 WORST Exercises to NEVER Do
These 6 exercises are popular with most workout enthusiasts, but they could actually be HARMING your body!
by Dr. Kareem Samhouri - CSCS, HFS
Neuro Metabolic Fitness & Rehab Expert
Author of the popular program:  Abs Strength Guide 

Exercise is meant to help you, right?
Unfortunately, there are certain “exercises” in the gym that cause more harm than good. I’d like to take a strong look at the 6 most prevalent injury-causing exercises in most gyms. The worst part is that these exercises are pretty much useless when it comes to building strength or losing fat. There really isn’t much of a point in doing them, whatsoever, and yet they can destroy our results.
It’s time to put an end to the worst exercises on Earth. I’m here to help you understand how your body moves, why it responds to exercise the way it does, and how to minimize your risk while you maximize the effect from every exercise you do.
As a side note, I think it’s important to mention that the last thing I want is for you to feel discouraged; rather, it’s important that you feel inspired to know you have eliminated the negative from your exercise program. Now, you’ll be able to safely rely on the fact that “you’re doing it right” when you exercise. Plus, I think you’ll be shocked to realize how much you’ve learned about your body’s ideal positioning and muscle recruitment strategies with exercise.
The main reasons that an exercise would qualify in the following list is one or more of the following:
  1. Creates muscle imbalances
  2. Has zero functional benefit
  3. Winds up joint into unsafe position
If an exercise creates muscle imbalances, this can lead to joint deterioration all over your body and even blunt fat loss. You see, once your joints are out of position, your body has sub-sensory pain signals taking place all over the body. These pain signals tell your brain to shut down the muscles in the area in order to avoid “pulling on the injury” and causing more damage. The end result: no muscle contraction and weaker muscles.
We exercise to be stronger in our daily lives and live a longer/higher quality of life. If an exercise has no true benefit in either or both of these categories, then what’s the point?
Just because someone tries an exercise in a gym isn’t a reason to make this part of your routine. The gym is full of mostly amateurs, including several of the personal trainers at big name gyms. After all, that’s where many of us started out at one point or another...
“Winding up your joint” into an unsafe position involves increased pressure on the labrum or capsule of a joint while performing an exercise. Simultaneously, it’ll be likely that a muscle is being overstretched while being recruited to contract. This is a recipe for disaster. Instead, let’s find a position of rest for the joint and then exercise it. This will assist the natural delivery of nutrients to the joint and joint capsule.
Also important to mention, we should consider these two terms in understanding the benefits/consequences of an exercise:
  1. Active Insufficiency - this is when a muscle is over-shortened and you try to use it. An example is if you “make a muscle” with your biceps and then see how strong you are. The muscle is already short, so you’re not as strong as you are in the middle of the movement.
  2. Passive Insufficiency - this is when a muscle is over-lengthened and you try to use it. An example is if you tip your wrist back all the way and then try to curl your fingers. Because your wrist flexors are over-stretched, your muscles are having a hard time contracting. Again, you’d be much stronger if your wrist were in neutral, or halfway in between.
Lastly, I’d like to discuss the difference between open and closed chain exercises, and how this will affect the functional carryover in a particular exercise:
  • Open-chained exercise: Fixed proximal segment, moving distal. Proximal means closer to your heart and distal means closer to your fingers and toes. So, in this case, it would be our hand moving towards our elbow (biceps curl), foot moving towards our buttocks (leg curl), etc.
    • It’s important to note that open-chained exercises are very effective for sculpting muscles in the final stages of bodybuilding, or isolation training for rehabilitative purposes; although, they do create much more torsion into the joint and generally only exercise one muscle at a time. Due to these being isolation type movements, the metabolic effect of open-chain exercises is generally much lower than closed-chain movements.
  • Closed-chain exercises: Fixed distal segment, moving proximal. This is just the opposite, so your foot would be fixed as your body moves closer to it (squat/deadlift), or your hands would be fixed as your body moves closer to them (push up, pull up.)
    • Likewise, it’s noteworthy that closed-chain exercises are very effective at building balanced joints, spiking metabolism, and increasing functional gains in daily life while reducing or eliminating risk of injury. Closed-chain exercises have a higher metabolic effect because more muscle groups and joints are being used.
Ok, you’ve already got a great background for judging exercises and their quality, or lack thereof. Now, let’s dive in and take a look at the 7 worst exercises:

1) Leg Presses
These are awful. Here’s why: Creates muscle imbalances, zero functional benefit, winds up joint to unsafe position
Muscle Balance Perspective:
  • Quads are generally stronger than hamstrings; this reinforces the problem.
    When your quadriceps overpower your hamstrings in deep knee flexion, there is increased torsion placed into the meniscus, increasing the likelihood of knee injury.
  • Quads and glutes should be used as a pair. In this case, they are not being used effectively.
    When your glutes do not fire while using your quads with a great level of force, there is increased risk of low back injury.
An imbalance between your quadriceps and hamstrings can quickly result in a number of knee issues, including patellofemoral (kneecap) and meniscus damage. Even worse, when your quads overpower your hamstrings, it’s not uncommon to develop restrictions in these muscles as your body attempts to even things out. These restrictions lead to increased pull on the top of your pelvis, tipping it forward, and placing pressure in your low spine.

Ultimate Full-Body Workout | Lower + Upper Body Strength

The Ultimate Hard-Body Exercise

Get a rock-hard body from head to toe, and ripped abs with this exercise! 
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
author of best-selling program -
The Truth about Six Pack Abs

A Look at the "Front Squat" (a surprising exercise not only for legs, but also rock hard abs!)

As you may have already discovered, the squat is at the top of the heap (along with other greats like deadlifts and clean and presses) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). 
This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.  Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.
Hence, these exercises stimulate the greatest hormonal responses (increasing fat-burning & muscle building growth hormone, testosterone, etc.) of all exercises
Another weird fact is that the:  University research studies have even proven that inclusion of weighted squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining lean muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are a couple of the ultimate exercises to accomplish this. 
If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful muscular body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment and getting zero results!
Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weightsNEVER with a Smith machine!  (This article shows why smith machine squats are a horrendous exercise for your body)
Side note:  My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.
The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.  Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury. 
I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance.  Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I'll cover overhead squats in a future newsletter issue.
If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage. You will see results pretty quickly as well. Read below to find out how to Gain Weight fast and to Build Muscle
To perform front squats:
The front squat recruits the abdominals to a MUCH higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. If you're doing front squats right, you'll feel a hard contraction in your abs during these.
It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.
In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.  This technique is a bit tricky and you want to make sure to have the weight resting on muscle and not bone!
Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.
Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.
Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees. Practice first with an un-weighted bar or a relatively light weight to learn the movement.  Most people are surprised how hard this exercise works your abs once you learn the correct form.
You also need to use a good bit lighter weight on front squats compared to back squats.  For example, personally, I use about 250 lbs for 8 reps on the back squat, but on the front squat, I need to be around 175 lbs for 8 reps, so a good bit lighter.


So there you have it... one the best exercises for both rock hard abs, and a rock hard body from head to toe!  I could list a LOT more, but wanted to focus on front squats today as they are one of the most under-utilized.

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Workouts for The Bicep To Build Bigger Bicep Muscles

Bicep Muscle Workouts
Workout for Big Bicep Muscle

Its a fact, Girls love guys with Bigger Bicep
muscles. If you want strong cut Biceps then follow these Bicep workouts to build Big Bicep muscles quickly. If your a little skinny guy reading this and want Huge Ripped Bicep Muscles you came to the right place. These Workouts for Bicep
will give you strong, huge, vein popping muscles fast!
Tell me someone who cant gain from these vein popping bicep workouts. Even bodybuilder that body builds can still gain from these intense Bicep Workout exercises. Lets get started.

World of Having a Bigger Muscle
Having people take a double look at you biceps can be quite a rush. When you start getting people complementing you on how big your biceps are its a good feeling; but what is even better is that you can tell them you got these Big Biceps from following this guide on

Workouts for Bicep
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The first exercise I want you to follow is the hammer curl. The hammer curl targets specifically your biceps and allows for intense bicep contractions. To do a Bicep hammer curl is to stand shoulder width apart hold a dumbbell weight your comfortable with and lift it with the top over your palm. Alternate arms to target your biceps allowing for Huge Biceps muscles to grow.
Hammer Curl - Bicep Workout

  1. Grab a pair of dumbbells to begin with.
  2. Start at a standing positions with your feet about shoulder width apart.
  3. Let the dumbbells hang loose on the side of your body.
  4. Keep your elbows in close to your body.
  5. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
  6. Don’t rotate your hands as you curl the dumbbells.  Keep it positioned like a hammer.
  7. Hold the this position for a second or two.
  8. Then slowly lower the dumbbells to the original position and then repeat the process; doing it slowly maximizes results!

Next exercise you will follow is the Barbell Curl Workout. Doing this workout allows your Biceps to do most of the work. What this means is you will get Big Thick  muscles!
  1. Grab a barbell that has an under hand grip.
  2. Start at a standing position with your feet positioned about shoulder width apart.
  3. Let the barbell hang loose in front of you with arms fully extended.
  4. Keep your elbows in close to your body.
  5. Just by moving your forearms only, use the strength of your bicep to curl the barbell up to chest level.
  6. Hold this position for a second or so.
  7. Then slowly lower the barbell to its original position and then repeat the process
  8.  *Tip*-When doing The bicep workout make sure you don’t use to much weight. You want quality over quantity.

   Our next intense bicep muscle workout,which will grow quickly, consist of the bench press workout. The bench press is really the most popular of all workouts. This exercise does not only focus on The biceps but pretty much every muscle in the arm including your pectoral muscles. Here is how to do the Bench Press workout

  • Lay on the bench and make sure the bar is at proper height. A bar that is too high above the bench will make it hard to rack which is very unsafe and could lead to serious injury.
  • Put your back on the bench and feet on the ground. Start with your arms about 25 inches apart or so. The hand placement will vary, just find something that is comfortable. Make sure to grip the bar with your thumb around the bar. Don’t use a thumb-less grip.
  • Bring the bar out and slowly lower it to your chest at about nipple height.
  • Once it touches your chest, push back up making sure to keep your butt on the bench and your feet on the floor. Lock your arms all the way out at the top.
 Our next best bicep workout includes the incline dumbbell curl. The trick to this workout is to train your arm muscles to do the work. Once you have it all set move up to a stronger weight. Here is how to do it.

Dumbbell Bicep Curl

  1. Grab a pair of dumbbells to begin with.
  2. Sit back on an incline bench and start with your feet about shoulder width apart.
  3. Let the dumbbells hang loose on the side of your body.
  4. This exercise isolates the biceps and stretches out the bicep muscles more then in the standing position doing dumbbell curls, so you can have the ability to use less weight.
  5. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
  6. Hold this position for a second to maximize the peak contraction in the biceps.
  7. Hold the this position for a second or two.
Then slowly lower the dumbbells to the original position and then repeat the process.

Best Bicep Workout
 The last of the workouts to get big biceps is the workout called the preacher curl. I find this one my favorite and recommend it if you want steel hardened bicep muscles.
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Bicep Preacher Curl

  1. Sit on a preacher bench, and with your arms lying flat on the padding, palms of your hands facing the ceiling.
  2. Be sure to have a training partner to hand you the barbell.
  3. Lower the barbell until your elbows are extended out as much as possible and you feel as if your biceps are stretching.
  4. Just by moving your forearms, use the strength of your bicep muscle to curl the dumbbells up to chest level.
  5. Then slowly lower the dumbbells to the original position and then repeat the process.
  There you have it, the best explosive bicep workout intended to make your biceps big GUARANTEE.  You will find results in less then 2 week if you eat a consistent diet and eat nutritionally. Remember 20% of muscle growth is in the gym 80% is what you eat.
 So if you want to learn how to eat properly while you train you can check out this article. It will tell you how to diet properly and give you the breakdown on your body macros to fit your body. Then you can have a
bigger vein popping bicep and looked ripped

Read on for more...

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Top 5 Best Muscle Gaining Supplements | To Help Build Lean Muscle Mass

Muscle Gaining Supplements To Get BIG

Top 5 Muscle Gaining Supplements.

Gaining Muscle Fast With Supplements

We all know that muscle gaining supplements that work fast can be a huge waste of time and money.  According to the US Census department Americans spend Approx. 2 billion dollars a year on muscle gaining supplements. In fact they’re are over 54,000 products to help you Gain Muscle & Weight Fast. Although many people get discouraged about Muscle Gain and Weight Gain fast then spend endless amounts of time picking out the right ones, I compiled the Top 5 Muscle Gaining Supplements to Help Build Muscle Fast! These products are high quality products and guarantee you will see results.

Muscle Gain Supplements to Promote and Gain Lean Muscle Mass Fast

5) I have taken the time to research many products and I find that the best way to help you Build Lean Muscle Fast is with Cycto-Sport Cycto Gainer. This product rules! If you have been the one trying to gain Muscle Mass but did not see results as fast as you wanted? Then maybe you should check this product out! In this has over 54g of protein and 570 calories!! Take 2 scoops a day and you are well on your way on to Build Muscle! All this for 26 bucks not bad.

Muscle Supplements That Build Lean Muscle Mass The Fastest

4)  The next one I compiled is a extraordinary product called “Animal Pak”. This isn’t your ordinary vitamin. This is your vitamin and minerals. Actually no its crazy! What comes with this is impressive. Not only that it will help you Build Muscle Mass it will give you all the vitamins, minerals, and amino acids that should be taken daily all in one “pak”. This isn’t for the weak and hearty; this is for bodybuilders who want to gain some SERIOUS MUSCLE MASS!
What you get.
  • 44 Packs of Animal Pak
  • XL Military Green Animal T-shirt
  • Stacking 101 booklet
  • Animal Logo Sticker
 All this for only 44 bucks. Wow!

    Top Muscle Building Supplements for Mass

    3)  The next one is mostly targeted to people who don’t have the extra “punch” in their workout. This new scientifically proven chemical that gets naturally release in your body is finally up for sale. Its called Nitric Oxide. This gives you energy like no other. The name of this product is BSN NO-Xplode. Taking this product each time before workouts guarantees to give you that pump that every one craves. This way you will build Muscle Mass Fast! Want to Amplify Mental Focus, Performance, Strength, & Training Intensity then get this for some serious gains to Build Lean Muscle Mass.

    SYNTHA -6
      2) If you are in the market to find the Best Muscle Gaining Supplements and want to have a time-release protein powder for to keep fueling your body during your workout; then Syntha -6 is for you. If your tired of being skinny and the one getting called a “twig”; then you want this. Syntha -6 doesn’t just give you the protein you need but also gives you high quality time release proteins. Stop thinking small and get this, its one of the Best Muscle Gaining Supplements out there to help Build lean Muscle Mass

    Gold Standard -Whey Protein

    1) Now that you have an idea of some of the best products out there it is time for the number 1 product! I’ve done many research and concluded the Best Muscle Gaining supplement has to be “Gold Standard Whey Protein”. If you are craving delicious high active protein to gain serious Muscle Mass then this protein is for you. Each serving contains 24g of protein and only 2g of carbs. and 120 calories. It doesn’t matter if you are bulking or cutting this protein is right for everyone and for all ages. Whether you want to Build Lean Muscle or just have your hands on the Best Muscle Gaining Supplement, Gold standard is the best way to go.

    Best Muscle Gaining Supplements Gain Muscle Weight the Fastest

    There you go. I have compiled and researched some of the Best Muscle Gaining supplements out there. Not only will they make you look ripped but they will also Help you Build serious Muscle Mass. What are you waiting for quit looking skinny and go out and get one for yourself and get Lean and Ripped! Act fast to Build healthy lean muscle mass today!

    Tuesday, June 14, 2011

    FREE Ebook! Contains Tips & Secrets for A Lean Body

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