Accelerated Muscular Development Programs

How to Build Huge Muscle Mass With Isometric Exercises

Isometric Mass is the most revolutionary fitness program in the market right now. It is the great way of training to build muscle in short time and increase the testosterone in the blood, a way that proved to help even 40th and 50th men to overcome their age boundaries and build beautiful muscle and improve their health with less than 30 min training every day. Isometric mass program helped me build muscle with less effort in less time and saved me time and money because the isometric system doesn't need fancy equipment and count only on body weight. The program is divided into basic set of DVDs and bonus set. The basic set cover everything from quick start guide, instructional video library for the isometric techniques, isometric mass workout guide which will save you all your costs you used to pay for trainers and gym. The last basic product is an isometric printable logs to help you keep track of your workout and progress. The bonus part of the isometric mass is very cool because it contain the body weight edition of the isometric system, a great done-for-you meal plan that fits greatly into the isometric system and the last bonus product is a great guide for using supplements which could make you finally understand the art and science of taking supplements. Isometric mass is a great program every muscle builder should have. More here...

Isometrics Mass Summary


4.8 stars out of 24 votes

Contents: Ebooks, Videos, Meal Plan
Author: Alby Gonzalez
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My honest review about Isometric Mass

Highly Recommended

Of all books related to the topic, I love reading this e-book because of its well-planned flow of content. Even a beginner like me can easily gain huge amount of knowledge in a short period.

Overall my first impression of this ebook is good. I think it was sincerely written and looks to be very helpful.

Read full review...

Last one month It should be done all year This is a time where I actually will implement bodybuilding type training as

My athletes.You can address your weak spots with bodybuilding type training as well as farm boy type training. In the DVD, you will see all the forms of sled dragging along with GPP ideas explained as I comment during the DVD. Even in the winter time, put on your gloves and do the sled dragging. Maybe your GPP day could be doing pull ups until you reach a maximum of 40 reps or doing a circuit of bodyweight exercises non stop for 10 minutes. Just imagine the edge you would have over your competition by training smart & hard How many kids on your team perform strength training all year, or the entire off season I bet less than 25 . That is a generous percentage as well

Weight Training Gear and Equipment

Weight training requires minimal personal gear. Other than the weights themselves, equipment such as a pair of supportive shoes, fitted lifting gloves, and standard PT attire is all that is needed. A weight lifting belt should be used for back protection. Technology has allowed the development of exercise equipment that efficiently adapts to the changing needs of a body in motion. Consider the choice of free weights, machines, or a combination of both for development of strength and balance when starting a weight training regimen. Table 6-1 presents a comparison of free weights and machines.

Strength Training Guidelines and Terms

Performing operational tasks requires all muscles of the upper and lower body to be developed in a balanced way. Circuit weight training or Split-routine workouts are the most common ways to maintain a musculoskeletal balance. Circuit weight training consists of a progression from one station to the next such that over the course of the training period, both the upper and lower body are exercised. For split-routine training, different body areas are exercised on alternate days. For example, on Monday and Thursday, the upper body would be exercised whereas on Tuesday and

Tips for Maximizing Strength Training for Deltoids and Rotator Cuff

The same bodybuilder referenced earlier about abdominal training was also asked what he did to develop his impressive deltoid muscles. His answer, three sets of nothing. He was alluding to the fact that he performs direct deltoid exercises only rarely, usually only the three to four weeks immediately before a bodybuilding competition. When training the deltoids, its critical to use slow movement speeds, and to keep the elbows pointing sidewards. By externally rotating the arms even slightly, the lions share of the stress falls onto the front deltoid, which receives more than enough training from the pressing movements in a full strength training program.

Burpee Jumping Jack Ladder

This routine is short, yet effective. You will perform a ladder of Burpees and Jumping Jacks. You will start with 1 Burpee and 2 Jumping Jacks and climb up to 7 Burpees and 14 Jumping Jacks. Once you have completed the ladder, you will perform one exercise as active rest. You will perform 4 ladders during this routine. There is no rest between exercises. 1 Burpee + 2 Jumping Jacks 2 Burpee + 4 Jumping Jacks 3 Burpee + 6 Jumping Jacks 4 Burpee + 8 Jumping Jacks 5 Burpee + 10 Jumping Jacks 6 Burpee + 12 Jumping Jacks 7 Burpee + 14 Jumping Jacks 20 Close Grip Pushups 1 Burpee + 2 Jumping Jacks 2 Burpee + 4 Jumping Jacks 3 Burpee + 6 Jumping Jacks 4 Burpee + 8 Jumping Jacks 5 Burpee + 10 Jumping Jacks 6 Burpee + 12 Jumping Jacks 7 Burpee + 14 Jumping Jacks 50 Bodyweight Squats 1 Burpee + 2 Jumping Jacks 2 Burpee + 4 Jumping Jacks 3 Burpee + 6 Jumping Jacks 4 Burpee + 8 Jumping Jacks 5 Burpee + 10 Jumping Jacks 6 Burpee + 12 Jumping Jacks 7 Burpee + 14 Jumping Jacks 20 Divebomber Pushups 1...

Nhb Strength Training

Black Belt Selfdefence

It's no secret to ma that you know how to get people into great shape with the most m irti'm a effort required. I don't have time to gu into the gym all of the tune and with your NHB Strength Training book I can get a quick and wsy tuU body worirout in no time. I any my BadyLow' Dice everywhere Igo, NHB Strength Training is simply imaging in a manor of minutes you Can get a routine. NHfi Strength training is a must have book for Uoyd rhanks for making working out fun again. My wife and kids play BodyLow iiyfrh me now. My son jusf se fi.'s school record in push-ups using NHB Strength Training I never thought I would en oy work in gout SO much Mike Wlilthall, BJJ Blue Belt. Judo Black Belt I used NHB Strength Training to prepare for my Muay Thai Championship bout. I n ver felt tetter in a fight in my entire life, mv tegs were fresh, my punches were powerful, and my body was hard and lew. AH or ovary training session 1 played BodyLotv ' TTie Dice Game for 5 minutes an d it m ade a huge...

No Rules Strength Training

As you can see, No Rules strength training can be very creative and can be done in a large variety of ways. Setting rules for a workout can cause mental limitations that lead to physical limitations. I spoke to a college strength coach and he told me about how he had some of his football players perform 50 sets of 2 reps of the hang clean using a heavy weight. This had to be done in 50 minutes (1 set per minute) They were not done just yet though After that they would perform 3 sets of sled pushing using a heavy weight, somewhere around 260 lbs. This weight was chosen b c it was the average weight of a D 1 lineman Talk about a tough workout

Lost Secrets From The Golden Age Of Bodybuilding

So often, as athletes, we look forward to the next scientific breakthrough. What is the latest technique or diet plan that will make all the difference We try esoteric training routines, experiment with timing the intake of food and supplements, and anxiously await hearing what this year's Mr. Endorsement for Hire says is the best way to build 21 inch arms. Yet, people so often forget the axiom, the only thing new under the sun is what has been forgotten. How true. There is very little anyone has to say that hasn't been said already. But the simplistic poignancy of that statement somehow gets lost in our natural desire for progress. If something has already been done, it isn't progressive, right Not necessarily. Many great inventions have been based on concepts that had already been in existence. Television is an extension of the technology obtained from radio and photography. Computers are a progression from television. The music we listen to is still based on the formulas used...

The Origins Of Bodybuilding

Our differences often cause dissension. Nevertheless, it's possible to cross ethnic and cultural lines via shared beliefs and interests which fuse our unanimity and camaraderie. The love of sports is such a catalyst. It brings people together with a common bond. Sports aficionados are known for their mutual devotion and reverence to the all time greats of a game. At times, they can be passionate to the point of fanatical when exuding their thoughts of how it used to be. So why is it so few bodybuilders are familiar with the history of their own sport Maybe it's because bodybuilding isn't as much of a spectator sport as it is an individual pursuit. Since bodybuilding is also an activity which emphasizes the latest advancements in training, supplementation and performance enhancement, some may think it unnecessary to familiarize themselves with old and outdated methodologies. It's also fair to note that many gym-going bodybuilders in the year 2000 are comparable in muscularity to some...

Strength Training

Enhance agility, speed, strength, and endurance, all of which are essential to the SEAL operator. This chapter will help to establish an understanding of the principles of muscle strength and endurance training and their application in the use of weight equipment. The focus of strength training should be its functional use for specific missions. Pure strength alone will not improve mission performance, but conversion of strength to muscle endurance should. The main objective of your strength training program should be to increase your applied strength - an increase in applied strength will enhance your performance on physical tasks required during missions. As such, this chapter introduces concepts and practical information for achieving optimal muscle strength and endurance for job performance and prevention of injuries.

Burpee Conditioning

What is the deal with all these damn Burpee routines Minute Drills are a major topic discussed in The Underground Guide To Warrior Fitness. In my opinion, this form of training is one of the best ways to improve conditioning, while minimizing boredom. There are an infinite number of variations that you can apply to your minute drill routines. Burpee Minute Drills are one of the most effective ways to improve your stamina. GUARANTEED Also, just to make sure we are all on the same page. A REAL Burpee requires you to JUMP upwards off the ground for each repetition. These routines do NOT involve sissy squat thrusts where you simply stand up on the upward portion of the movement. Forget about standing up, you need to explode into the air


Intense Sissy Brainwashing

This is one of the best conditioning exercises available. Burpees will fatigue the upper and lower body while simultaneously developing stamina and explosive power. If you compete as a combat athlete, be sure to include these in your conditioning program. Also see STOP, DROP, AND ROLL on page 98.

The Truth About Training

Hard to take isn't it As bodybuilders, we all want to believe that growth is continual -progress inevitable. But everyone has a genetic limit which will determine how far they can go. Beyond the physical attributes such as strength, muscularity and even height, innate ability also governs the more intangible facilities of our brain such as talent, memory, and IQ. As with Okay, so we all can't be Michael Jordan, Albert Einstein and Arnold Schwarzenegger, but the greatest factor in developing success in bodybuilding, as in any area of life, is contingent more on attitude than aptitude. On the other hand, take one look at the Olympic swimming champions over the last 20 years or so and it's doubtful there are more than one or two non-Caucasian winners. What makes up this tremendous disparity It could simply be anatomy. Many black bodybuilders complain that their calves are difficult to develop. Even Mr. Olympia Ronnie Coleman has less than astounding calves. The Achilles tendon runs long...

Cooked Calvesin Under 4 Minutes

Actually, by normal people's standards, they're pretty good. But by bodybuilding standards well, let's just say that Dorian Yates wouldn't be intimidated by a toe-to-toe comparison. For the rest of us mere mortals, it's different. Like most bodybuilders, my calves have always resisted growth--so much so that not too long ago they bore a striking resemblance to a pair of pool cues. It was pitiful I've had to battle for every centimeter of growth but despite all the effort, nothing There'll be no preface to this article. There isn't any need to discuss the appeal of the bicep muscle and its importance to one's overall appearance. Everyone already knows that. Instead, let's get right to the point Biceps training is probably the most simple form of all bodybuilding exercise, yet thousands of bodybuilders fail to stimulate bicep growth with ample success. There's a reason for that. There's also a solution. If you're among those who never seem to get a good...

And gain appropriate strength levels Do Not Confuse Speed Being Under Control For A Sloppy Out Of Control Repetition

Often times when I am short on time I do chin ups, followed by dips with no rest in between exercises. I will do this for maybe 10 minutes straight. I will do 6 - 10 pulls ups or chin ups, then 10 - 20 dips. The body gets stronger and endurance is built up because I am barely resting. After 10 minutes of chins & dips, I'll go and knock out push ups ranging anywhere from 25 - 50 at a time, followed by 1 minute of jumping rope or some form of lower body work (walking lunges, squat jumps, split squat jumps). I will do this push up - jump rope circuit for 5 - 6 minutes and then after 15 minutes of total exercise I am done Talk about an awesome work out As always, my hand spacing and grip changes on pull ups, push ups and dips. Constantly add variation to your workouts to keep your muscles worked from all angles I bet you if every wrestler on your team did this workout twice a week he she would be in awesome shape. Problem is, many young athletes do not take strength training seriously....

Look At The Equipment

When writing a book of this genre, one cannot just assume knowledge, so this chapter is to show the reader the working tools of weight training. For those that already know what the equipment is and how it works, feel free to move on to the next chapter. Weight Training for the Martial Artist Triceps Bar Weight Training for the Martial Artist Gloves

Lowering the weights quickly is an advanced way of training and should only be performed by the advanced trainee

Body weight exercises like push ups you will be moving much faster. Still, control is key. Moving quickly is much different than moving quickly and sloppy. Control the movement of your body or the free weights. As your strength & control improves, you can lower the weight quickly. The quick lowering will take a lot of time & experience, and I can easily say that even after a year of strength training you will still be working on lowering weights slowly.

Total Triceps Training

As indicated in their title, the triceps are made up of three separate muscles. Although these muscles work in tandem, certain movements will stress one more than the other. It's nature's way of assuring efficiency. Even though the muscle moves in one direction, at various points, if one part fails, another picks up the slack. (The body's an amazing mechanism, isn't it ) If bigger muscles are your goal, you have to hit them from all angles. Admit it. Your back training hasn't been nearly as intense as it could be. How do I know that Take a look around most any gym and you'll see for yourself. With all the super-smooth machines and cable devices designed to train the back, it's almost as if an entire generation of bodybuilders have dismissed the most effective back developer there is -- the barbell row. When the body is braced, the lats may be more specifically isolated but the end results are sub par. That's because the back is a muscle group that works as a unit. The latissimus,...

Physical Preparation Muscle Assessment and Training

A The judicious use of belts, wraps, straps, and other equipment can be useful, but what tends to happen is that athletes gradually become dependent on these items. The use of weightlifting belts is particularly controversial among strength professionals. Belts may potentially help stabilize and protect the spine during heavy lifting but not in the way that most people think. During a heavy lift, people instinctively hold their breath and bear down with the abdominal muscles. This creates what is called intra-abdominal pressure which can

The High Intensity Mistake

There's an ongoing debate among bodybuilders as to which type of training protocol is superior. Most people believe that a significant quantity of training volume is necessary in order to stimulate muscle growth. Since this practice has proven itself thousands of times over, one would think its credence was indisputable. Nevertheless, there are others, equally qualified, who feel that it is momentary intensity alone which determines muscle growth. Only when a muscle is pushed beyond the stress in which it has never received will the impetus for more growth occur. But where and when does that occur As a matter of fact, the term high intensity is perhaps the most misunderstood concept in bodybuilding. Many champions have developed outstanding physiques training for the pump. That doesn't mean their workouts were easy. It's just a different kind of intensity. One of the arguments for short bursts over longer periods of activity is the comparison of sprinters to long distance runners....

Ten Steps To Killer Quads

Very often bodybuilders will use a shotgun approach to leg training, in that they'll implement a variety of exercises in an effort to hit the muscles from every possible angle. But if a specific exercise isn't targeting the area that you're looking to work, it can wind up being nothing more than exhaustive wasted effort. For example, the Hack Squat machine and the Leg Press may appear to be similar versions of a squat like movement but they're extremely dissimilar in function. The Hack Machine will put exceptional stress on the lower quadricep and inadvertently, the knees. The leg press allows for a much deeper bend in the legs which hits the glutes to a greater degree. (Which in many ways, is much better than those butt blaster machines specifically designed to target the glutes). As imperative as the shoulders may be to a bodybuilder's overall appearance, they are an often misunderstood bodypart. Often neglected, and more often--overtrained. well. If you train shoulders the day...

The Science off Martial Art Training

Research seems to support the notion that martial artists should emphasize heavy loads in weight training in order to improve inter-and intra-muscular coordination, recruitment of fast-twitch muscle fibers, and maximal strength. The best advice Get stronger in the weight room, and then during a period of reduced strength training, the body will learn to use its newfound strength in skill practice sessions.

The 10minute Challenge

Burpees (3 points) Each Bodyweight Squat that you perform adds 1 point to your total. Each Pushup adds 2 points. Each Burpee adds 3 points. Burpees must be performed with a jump, not the traditional squat thrust where you stand up . Perform a full Burpee as described in The Underground Guide.

Oldtime Tricks For Newfound Muscle

Even though building muscle is never easy, the bodybuilder of the 21st century has more advantages than ever at his or her disposal. There are state of the art gyms with high tech equipment and an endless assortment of supplements designed to fulfill your every health, strength and muscle building need. The advancements of the sport of bodybuilding within the last century are astounding. But if you were to take a look at a training manual from the early 1900s, you'd realize one similarity between then and now Exercise has changed very little. Muscles push -- or they pull. And every exercise does one or the other. The forefathers of bodybuilding knew this and came up with the same movements with many of the same variations that we use today. There's one difference, however. Back then, they had little to draw upon. The information in the magazines was limited. There were no videos, no seminars, no EMG analysis. Most exercises were concocted through experimentation and good old trial and...

How Often Should I Strength Train

Most of these work outs will be full body, or divided into upper body, lower body & the final day being full body w light weights. We need to give you a chance to rest after stressing your entire body. In addition, wrestlers tend to train much more than other athletes, often times wrestling 5 nights a week in the off season. Coupled with a tough strength training program and I start getting concerned that your body does not get enough recuperation time Strength training tears down your muscles. They get stronger from rest and proper nutrition. If you wrestle at a club in the off season then your body is under even more stress. At the least take one day off from strength training in between each workout, and if you feel you need it, take 2 days off after you do a strength training work out. There is now law stating you must train 3 days a week. You can still strength train the days you go to the wrestling club, but that is going to be an exhausting day so experiment with how long, when...

NO BS Training Tips

IMPORTANT NOTE REGARDING DIET The most important meal of the day is your POST WORK OUT MEAL. After you finish a strength training work out, you have what is called an Open window of opportunity. This window lasts 30 minutes. In this time period you must eat a quality meal, balanced with protein and carbohydrates. If you do not get this meal within 30 minutes (45 minutes max ) your muscles start to eat off other muscles to repair themselves. This is a break down process that we do not want to happen Remember, you just tore your muscles down from strength training and now you must feed your muscles to help repair them. The benefits of strength training only occur AFTER the workout if rest and proper nutrition are taken care of. cheapest. Many of the cheap ones have empty calories and a ton of sugar. Do not confuse a weight gainer for a protein shake or a meal replacement shake. So remember, learn to eat regularly, especially breakfast and post work out meal. These two meals are key and...

Biceps Become Big Business

Perhaps the first muscleman who can be regarded as a superstar was Eugene Sandow. Sandow was an early proponent of weight training who was featured in the wildly popular Ziegfield follies where he was billed as The Strongest Man in the World. An overstatement to be sure, but the public ate it up

The Goal Of A Strength Program For Young Athletes

As I have mentioned previously, the young athlete who is new to resistance training can make improvements by following the simplest exercise programs. Make sure each workout is short & intense enough to reap the benefits, but not so grueling where you do not want to come back for more. I like to leave my athletes wanting to train a little bit more. This keeps them coming back with great energy each workout. A strength training program is not going to make you feel like you just finished a wrestling practice. We are training for strength & power, so the workout will obviously be different Do not approach strength training like a marathon.

Muscle For Mr And Mrs Everyone

One of the original Muscle Beach members was Jack LaLanne. Jack opened the first all purpose bodybuilding gym on the west coast. People said I was crazy, recalls Jack. But I proved them wrong. LaLanne designed many of the exercise machines himself and personally worked with each gym member. The gyms proved so successful that a fellow bodybuilder by the name of Vic Tanny decided to go national and open a chain of gyms across the country. He had the right idea but it was twenty years too soon. Vic's lofty dream of profiting from bodybuilding proved to be a little too radical. The franchise went bankrupt less than two years after it opened. The novelty was wearing thin. People were enjoying the post war economic boom and getting back into the good life. The quest for bigger cars and homes replaced the desire for bigger muscles. It looked as if the fitness craze was finally over.

Introduction to Muscle Training Section

The strength training and stretching exercises presented in this chapter are not exhaustive The techniques presented are those movements considered particularly effective through extensive experience as a strength specialist. Nevertheless, there are many other exercises available, many of them very effective, which are available to martial artists seeking to improve their strength.

Regarding weak areas GPP training can often fix these weak muscles As mentioned before for young athletes the weak

A perfect example is a team near me that has a very successful team. Conditioning is never a problem with their kids. They are built with muscle and this is because they ALL DO STRENGTH TRAINING YEAR ROUND It is a tradition in this town of course, but, bottom line, their efforts pay off. Next thing you want to look at would be the purchase of a chin dip tower. This would probably be number one on my list of things to get, but you can always find parallel bars at a playground and monkey bars or rings for pull ups at the playground as well. These can be purchased at places like Sears, Sports Authority or any other sporting good store. If this piece of equipment takes up too much room you can always purchase the chin up door unit where you install a bar in between your door way. Of course, you can always try to find one at the local park. This piece of equipment is one that can take up room and needs a ceiling to be a bit higher for your head to clear above the pull up bars. The two...

The Heart Of The Matter

And in case you haven't heard, weight training is exercise. Which brings me to my next point. When I was studying to get my certification to be a personal trainer, there was a point where the instructor told the class that weight training will not improve one's cardiovascular condition, to which I just had to say, excuse me Um, professor. Are you suggesting that if you were to take a previously untrained individual and put him on a weight training regime for six months, that at the end of that time he would show no improvement in cardiovascular ability than from the day he started The instructor looked me square in the eye and said Yes. I'll bet my entire bank account (granted, not a very impressive wager) that high rep weight training will improve cardiac output as well, if not better than low intensity aerobics. Any takers The thing is this The heart is a muscle and although cardiac muscle tissue is different from skeletal muscle tissue, there are...

Note To The Diehards

Even if you've accepted the premise I've presented, you may still want to engage in some aerobic activity now and then. I certainly have no problem with that. If I feel like getting into a good game of handball, I'm not going to worry, Oh my god, I may lose some muscle Go on, break a good sweat. Show that you can use that beautiful body for things other than lifting weights. It feels good Some cardio-based exercise can offer, if nothing else, a change of pace. I've even been know to test myself every now and then by running a 10 minute mile or two. Granted, Carl Lewis has nothing to worry about, but it shows I'm not suffering any serious defect in aerobic ability due to just weight training as the only source of exercise for my heart. If you enjoy running then go for it. Just keep in mind, aerobics increase metabolism only while you're doing them. They won't utilize fat for fuel when you're at rest. Only having more muscle will do that. Resistance training also improves glucose...

The Effect of Body Temperature on Flexibility

Body temperature is an important consideration when attempting to improve joint flexibility. Increased temperature helps to facilitate increases in range of motion (ROM), while decreased temperature tends to preserve increases in muscle length. Prior to performing stretching exercises, body temperature must be elevated through a warm-up. The warm-up can be passive, meaning a hot bath or shower, or preferably, active, meaning a brief session of cardiovascular activity. Although many individuals use stretching as a warm-up, such a practice is ineffective and counterproductive. Pre-stretch muscular activity (of a resistance training or cardiovascular nature) is important in two regards. First, body temperature is elevated. Second, muscles are subject to thixotropy, which is the tendency of gels to become less viscous after being shaken or otherwise disturbed by outside forces. This explains why periods of inactivity tend to cause muscular stiffness (probably resulting from microscopic...

Creating A Recipe For

Strength training Each form of training is important, but you will place more emphasis towards the areas that relate to YOUR training goals. For example, combat sports such as boxing are primarily anaerobic in nature. It would not make sense for a boxer to spend excessive amounts of time dedicated to aerobic training. Likewise, a marathon runner may not require as much strength training and anaerobic conditioning as a combat athlete.

Tips for Instructors and Athletes

6) Technical skills should be worked on early in the training session, just after the warm-up. Motor learning is best accomplished when the body and mind are fresh. After intensive resistance training or speed work, the nervous system is fatigued and much less responsive to learning new or difficult skills. As a rule, work on fine movements before moving to more gross (whole body) movements. This rule may be occasionally violated, however, as a way of increasing the difficulty of a workout.

Lets Look At An Example

Day 1 - Conditioning - Core Training - Skill Training Day 2 - Strength Training - Skill Training Day 3 - Conditioning - Core Training - Skill Training Day 4 - Skill Training Day 6 - Strength Training This routine includes 5 days of skill training, 3 days of core training, 3 days of conditioning, and 2 days of strength training. The strength training days will involve a total body workout. These workouts have been placed at opposite ends of the week to allow time for recovery between workouts. Balance training and flexibility work should be included during each day's warm-up session.

Naturally Increasing Testosterone

It comes from one of the forefathers of modern bodybuilding, Angelo Siciliani better known as Charles Atlas. Did you know that the excessive heat from a hot shower can lower your sperm count In fact, the Aztec Indians used this as a form of birth control (don't ask). Anyway, Charlie recommends finishing off your shower with cold water. Allow the cold water to flow from the solar plexus onto the genitals. The belief was that these areas contain the highest concentration of nerve endings, therefore, the cold would stimulate the nerves which in turn strengthened the entire nervous system. Stimulate is certainly the operative word here. I can attest to its effect since I've been doing this for some time now. It takes a little getting use to but it sure is an eye opener

Learn To Train Around Injuries

Back in a time when not only was there no money in bodybuilding but it wasn't even considered an acceptable activity, bodybuilders trained out of the sheer love of the sport. If an injury occurred, the idea of losing a workout was unthinkable There would be no coddling of injuries either. Exercise was always considered a healing activity. Maybe someday you'll be passing along this information to a neophyte of the game and it will seem new all over again. For now, start incorporating some of these rediscovered secrets on your own. Along with all the current advancements in training and nutrition, they can bring about a whole new dimension to your bodybuilding progress. The best of the old combined with the best of the new. Now that's progress.

The Athletes Most Important Virtue The Open Mind

First, although many succeed with the traditional path, athletes rarely see those who don't. In the sport of Olympic weightlifting, the tiny country of Bulgaria has experienced outstanding success in recent years, using training schedules which seem exceptionally brutal such as training at very high intensities, up to six days a week and often using two to three sessions per day. tioned in Chapter Three, once an individual can do more than ten repetitions, the exercise can only develop strength-endurance, which is not a quality that most martial artists need or want. For an exercise to be beneficial for a speed-strength endeavor like the martial arts, it must be modifed so that very high intensities (one to five repetitions) can be reached. Only in this way can the proper strength qualities be trained.

Training Ingredients For Combat Athletes

Strength training - Strength training refers to any form of resistance training. This includes bodyweight exercise, weight training, kettlebell training, or any other form of resistance work. This form of training is commonly performed 2-4 days per week. If you exceed 4 days of strength work, there is a good chance that you will take away from your conditioning and skill training objectives. Do not neglect your anaerobic training sessions. This form of training is intense and painful, but will pay huge dividends in competition. If you have limited time to train, you can quickly achieve your anaerobic requirements with Burpee Intervals, Tabata Intervals, Minute Drills, Warrior Madness Training, or interval sprints. Burpee Intervals and Tabata Intervals are particularly convenient because you can perform these routines anywhere. A few rounds of Burpee Intervals will leave most athletes gasping for air. If Tabata Intervals float your boat, you can start with one session of Tabata style...

Planning Periodization of Training

The above discussion leads to a quandary of sorts the athlete now has a wide spectrum of elements which must be addressed on a consistent and regular basis such as strength training, flexibility work, endurance development, speed and power training, agility and balance, and, of course, developing the techniques and tactics of the chosen sport. One solution to this quandary is use of periodization. riddled with problems. Noted strength scientist Vladimir Zatsiorsky, in his superb text Science and Practice of Strength Training, observes that . . fitness gain decreases if several motor abilities are trained simultaneously during one workout, microcycle, or meso-cycle . . . The (athlete) cannot adapt to so many different requirements at the same time . . . when the training targets are distributed over several mesocycles in sequence, the fitness gain increases. 7 Zatsiorsky further notes that training . . is a trade-off between conflicting demands. On the one hand, an athlete cannot...

Joint Problems and Injuries

Weight Training Tips for Healthier Knees. Think about it A tennis shoe is meant to support a 160-pound tennis player, not a 600-pound leg press Loads like these cause the shoe to break down without visual signs of wearing out. Choose a heavy duty training shoe for use in weight training only. Use a stable running shoe or cross-trainer for other training activities.

Those Are Very Nice Breasts You Have There

As most bodybuilders know, testosterone is a major factor in the success of everyone's training progress. Studies done on long distance runners have shown a severe depletion in testosterone levels. It stands to reason. Any long-term stressful condition will cause a severe drop in testosterone. Long duration stress is also extremely catabolic in that it overly taxes the endocrine system. This could lead to a slower metabolism -- just the thing you're looking for if a tighter body is your objective. It's so ironic. People do these things in the name of health. How sad it is that running will not do what everyone is expecting it to do. It is NOT healthy. It will NOT increase your lifespan. It will NOT improve flexibility. It will NOT grow muscle. It will NOT strengthen your heart any more than weight training or even moderate exercise such as walking. It will NOT improve your appearance. A while back, I was speaking at a seminar on training and sports conditioning. A student stated he...

How To Properly Strength Train For Wrestling

This chapter is going to give you a thorough understanding of what must be done and how it must be done to be more successful on the mat. Body weight training is a big key to improve your strength with wrestling. Especially in the beginning, I like to use a lot of bodyweight exercises to get the body alive and prepared for heavier free weight exercises in the near future. Before any of my clients touch a weight I want them to master a hand full of body weight exercises. After all, you are using your body in wrestling. Hand to hand combat it is, and so you must be able to master your own body first Training with your own body can be adapted in countless ways & they are convenient. Most of the exercises require no equipment. We can change the position of our hands, arms and legs to work different muscles and change the pressure we place on the body. Elevate your legs or balance on one leg and then an exercise gets changed dramatically If you so choose, you do not have to purchase any of...

Be Smart When It Comes To Performance Enhancements

When Dianabol was introduced in the 1950's, its negative side effects were unclear and some bodybuilders were willing to take a peek under the covers , as it were, and explore the possibilities. None of them seem to have suffered any ill effects and years later many of them look remarkably good for their age. I don't think we'll be saying the same about some of the walking science projects competing today when they get to be around 50 years old.

The Function Of Muscle

Muscles tend to work to demand if you place added stress upon them they will expand to meet that stress. If there is no stress placed upon them, for instance when your arm is in a sling for a couple of months, the muscle will deteriorate and shrink. This is why a road digger will naturally develop muscles that a clerk might not. Weight training is a controlled way of placing extra stress on muscles or muscle groups to develop extra size and strength. If you want to keep getting stronger, you have to keep increasing the resistance that way the muscles have to continue to adapt. The beauty of progressive resistance training is that it never gets easy every time you feel like it is getting too easy you just add a little more weight to your bar or dumb-bell and the exercise becomes difficult again and the muscles adapt and develop to the new demands placed upon them.

Be Careful What You Wish

The following is a reworking of the concepts of SFH geared toward the bodybuilder set on using anabolic steroids. It is submitted as a source of information, not an endorsement. Opinions on steroid use tend to fall into two distinct categories. You have those who are vehemently opposed to them, swearing that they're the scourge of sports -- then you have the advocates, the hardcore bodybuilders who will do everything and anything to build muscle and steroids are at the top of the list. It's either one way or the other. No yin. No yang. The truth is, the potential side effects of steroid use are mostly dose and duration related. Unfortunately, it's that very fact that prompts some bodybuilders to consider drug use an almost benign endeavor. No one thinks they take too much. Everyone believes they have things under control. Problems only happen to the other guy. Moderate steroid use, if it were legal, is usually safe for a healthy adult. Still, there's no telling how someone will react...

The Principle of Specificity

There are many aspects and applications of the principle of specificity, and you will find it necessary to evaluate your training program point by point. For instance, are you doing large volumes of aerobic endurance training when your sport demands anaerobic endurance instead Or, are you performing lots of biceps curls, even though they are not needed for your event Do you train your upper body to the neglect of your legs, which play a much more important role in your sport Is your diet carbohydrate based even though you are a strength athlete Or, are you a boxer who spends a great deal of time stretching, even though a great

The Role of Recovery in Injury Prevention

(Author's note The following sections on the role of recovery in injury prevention are presented by Dianna Linden, MT. Dianna is an experienced and highly-credentialed soft-tissue therapist who treats athletes in the Los Angeles Area. Her contribution to this book reflects years of in the trenches experience with a wide variety of injuries that occur in a variety of disciplines including jujitsu, weightlifting, cycling, and recreational weight trainers. Dianna believes that athletes can prevent the vast majority of potential injuries through smart training, awareness, personal discipline, and knowing a handful of simple techniques to employ when injuries do occur.)

Training Like a Farm

Farm boy style training should be creative & fun. It's a great way to break away from the regular weight training that most people do. The movements also force the entire body to work together b c you are involving so many movements at once pushing, rotating, pulling, balancing, level changes, etc. Spending 10 - 20 minutes on these training methods will make you much stronger in a short period of time. So stop playing it safely, get out of the weight room, and get out to a field and tear it up There are sample programs in the workout section as well, just to give you an idea

Why Create Your Own

I feel like shaking them and taking them through my own training regime They do not want to listen though, as they want to train the wrong way because they feel paying for my services costs them too much. Maybe I'll hit them over the head with this book when it is finished Training like a bodybuilder using machines and excessive cables can get you big and muscular but it will not give you functional strength I have seen many wrestlers who look jacked but get a rude awakening from their thinner opponent. Sure, the opponent is highly skilled, but, the opponent was surely doing tons of dips, push ups and pull ups. In addition, the bodybuilding training will work against you, limiting your ability to gain strength, power & speed. perfectly when I began to take bodybuilding seriously. The gym was dark and dungeon like. The music was loud, very loud Never was a radio station playing, only CD's in order to avoid the annoying commercials that came on every 5 minutes. The...

What Goes Around Comes Around

In the ensuing years, weight training continued to gain popularity throughout the world. The once cult hobby is now recognized by leading medical authorities as the most effective method of controlling weight, staying healthy and living longer. To millions of people, it's a way of life. Bodybuilding has gone through many changes. There have been innumerable men and women who've shaped it along the way. It has also been a product of the changing tides, often dictated by ephemeral fashions -- for better and for worse. From the 1980's to the 1990's and into the new century, fads have come and gone. New theories, new apparatus and new magazines have made a splash -- then were gone as quickly as they appeared. But one thing has remained -- bodybuilding itself. The pursuit of a stronger, more muscular body remains because it's an integral part of human nature. Just as muscle was admired by cultures long gone, it continues to captivate another generation and will continue to do so as long as...

Bigger And Better

There are a handful of top notch bodybuilding authors, (such as Dennis Weis) who write detailed, in-depth routines that are wonderful. There's a place for that. Everyone is different and everyone likes to follow a different style of training. Instead of specific routines however, I've always tried to write quirky training features that are fun and unusual -- something you may not have thought of yourself. If such an article gets you to go to the gym and try it, then I've succeeded. The following chapters are examples of some of my favorite workouts for each bodypart. Some employ tactics which are original discoveries. (Such as A Different Ab Exercise and Quick Calves ) while others are arrangements of more traditional exercises which incorporate methods I've learned from world class bodybuilders with whom I've associated throughout the years. surrounding bodybuilding, jump forward to the next section -- The Truth About Nutrition. A DIFFERENT ABDOMINAL EXERCISE REALLY It's no wonder...

Repetition Tempo

Move the weights under control yet with speed at the same time. Lower the weights under control and NEVER let them drop. For those of you just starting with the weights, you need to move down slowly and under control. This allows you to keep proper posture during the exercise. An athlete who is more experienced with strength training can vary rep tempo more so than a beginner obviously. If you can not control the weight, it's too heavy. Dropping the weights on the downward portion of the rep eliminates half of the rep, which then makes half your set a waste of time. Take the dumbbell curl - press combo. When I curl the bells' up I use a little body swing to explode the weights up to my shoulders quickly. Then with no rest I press them quickly upward & give a slight push from the legs. I lower the weights under control down to my shoulders and once again slowly lower the weights down to my side. As you become more advanced, you can begin lowering the weights quickly, NOT SLOPPILY...

Upright Rows

The upright row is a movement which some people find uncomfortable. Some so called experts in the field dismiss it as too straining to the shoulders. The truth is, all upper body exercises will stress the shoulders to some degree. The golden rule of bodybuilding is if it hurts -- don't do it. For those of you who have no problem with the upright row, you'll find it to be a very effective movement. Once again, go heavy. Raise the bar in a steady manner paying special attention to the descent. Keep the elbows high to avoid straining the wrists. Go for 8-10 reps

Look At The Body

Whilst we are mostly concerned here with strength training, it is also worth mentioning that a degree of cardiovascular training (involving the heart and lungs) must go hand in hand with progressive resistance training for overall success. This is because muscles are supplied with energy by the heart and lungs, which in turn increase the blood circulation and breathing to enable exercise to continue. If the heart and lungs are not also trained they cannot keep up with the muscles' demand fatigue soon sets in and the muscles stop functioning. Weight Training for the Martial Artist WHAT IS MUSCLE This is a system of long muscles that control the movement of the body. These are the very muscles that we, as weight trainers, aim to strengthen and condition.

Plyometric Training

Plyometric Sit Ups

Russian Twist and Throw (not illustrated). This is simply a plyometric version of the Russian twist described in the abdominal training section later in this chapter. It is an excellent speed-strength training method for the entire mid-section. The sport of Olympic weightlifting contests features two separate lifts. The first is the snatch, where the barbell is grasped with a wide grip, and explosively pulled to an overhead position in a single movement. The second is the clean and jerk, where the barbell is grasped with a narrower grip, cleaned to the shoulders, and finally jerked to an overhead position. Arthur Dreshler, MSS, author of The Weightlifting Encyclopedia, eloquently describes the benefits of Olympic lifting and its derivatives for athletes. 6) The Olympic lifts are commonly used to measure an athletes force output capabilities.30 Although the following photos and captions introduce the modified Olympic lifts, readers should consult either an ISSA-certified Specialist in...

Max Effort Days

On these days, you choose your first exercise to be the most important exercise of that day, and the heaviest. This exercise will probably be a dead lift, some form of the bench press, barbell squats (if you have access to a squat rack), Romanian Dead Lifts (RDL's). You would perform sets of 5 - 6 reps on this first exercise. Shooting for heavy weights as well, but still having 1 or 2 reps left in the bank. After the focus exercise, you would follow with supplementary exercises (bodybuilding exercises).

How To Play

This routine requires 10 consecutive minutes of exercise. You can perform the exercises in any order. You can perform as many repetitions of each exercise as you choose. Burpees will score you the most points, but are also the most strenuous. You must balance your exercise selection to allow for maximum points, without burning out too quickly. There are no rest periods allowed during the 10 minutes. If you stop to rest, your score is reset to zero. If you find yourself completely exhausted, you may perform active rest with Jumping Jacks. Jumping Jacks are the ONLY form of rest allowed. This active rest will not score you ANY points. If you are too fatigued to finish 10 consecutive minutes, your score is reset to ZERO.

Slowly Does It

From my experience people, especially those who train in other disciplines such as the martial arts, tend to rush into weight training in a bid to show how fit they are and to get fast gains in strength and lift. This is always a mistake. Take your time and start off with light weights and manageable routines. Don't be influenced by the weight and routine of Just do what is comfortable to start with and nothing more. Gently increase your weight week by week and month by month and if needed, your routine. If you do try to do too much at once it is possible that you may rip or damage the muscle and this will kill your appetite for weight training. Too much too soon will also leave you so sore that you will not be able to move, let alone train. All these things will defeat the object because it will affect the way you train in the combat system that you are trying to enhance.

Clash Of The Titans

The newfound interest in muscle which was sweeping the country prompted the physical culturist George Jowett to start what is considered the first bodybuilding magazine, STRENGTH. Among Jowett's students was a young man who had high aspirations, both as a strongman and a businessman. His name was Bob Hoffman. Hoffman was highly instrumental in bringing Olympic weightlifting to the fore of the public's consciousness throughout the 1930's. Bodybuilding, on the other hand, held little appeal to Hoffman. He felt that muscles were a pleasant side effect to weightlifting but the pursuit of muscle alone was somewhat shallow. Another ambitious young man intent on beating Hoffman at his own game had different ideas. Joe Weider saw the appeal of muscle and he concluded correctly that it was the appearance of muscularity and its consequential sex appeal that inspired most men to work out. In 1938, with his life savings of seven dollars, Weider published a crude pamphlet with an emphasis on...

The Rise

In many ways, Muscle Beach can be referred to as bodybuilding's renaissance. The playground which had rings, a high bar and a platform was a natural attraction for young men looking to display their strength and athleticism. Before long, bodybuilders were migrating to the area to work out, Besides the showmanship and the fun, the performers wanted to eradicate the stigma that muscles were just for show and weight training wouldn't cause one to become muscle bound. They proved their point well. The Muscle Beach crowd advocated the weight training lifestyle as a testament to what the body is capable of accomplishing.

The Fall

The playful spirit hit a stumbling block when the liberal behavior started getting out of hand. The sexual acts were getting more and more blatant. The then discreet gay community was openly letting their presence be known. Scantily clad women would brazenly parade in front of the podium where the bodybuilders were performing. The crowds were getting too large to contain. Things finally came to a head when a girl accused two of the beach bodybuilders of rape. Although all charges were dropped, the area residents were becoming embarrassed by the scandalous behavior and started complaining. The latest tawdry allegations were the perfect opportunity for the local authorities to step in and close down Muscle Beach.

The Olympic Lifts

If you have a solid year of strength training under your belt and have been receiving qualified coaching from a strength coach, then I would recommend practicing one Olympic lift as a warm up using the empty Olympic bar. Practicing the hang clean for 5 -8 minutes is a great warm up and gets you focusing on form before piling on weights.

New Dawn

Just when it appeared as if bodybuilding was nothing more than a passing fad, a new Muscle Beach had sprung up just 15 miles down the road from its original location. Its inhabitants were bigger, stronger and more muscular than anyone before could ever have imagined. There was a new electricity in the air, and people flocked from all over the world to the small town of Venice to see and be a part of this young generation of giants who in comparison, dwarfed the musclemen of just a few years prior. It was the end of an era. And a new one was about to begin. By 1965, bodybuilding had gone underground. The public had become bored with the ribald gaudiness of strong man acts and the pious blatherings of self-professed health enthusiasts. The political climate was changing. The Cold War was in full force and the fun loving scenarios of frolicking along the beach with glistening muscles seemed out of place with the stark political climate. The college educated younger generation valued...

Disco And Dbol

Concurrent with the renewed interest in bodybuilding came a heightened awareness of drug use. John Zeigler, a doctor who worked closely with the United States Olympic team, had discovered a way of manipulating the testosterone molecule, making it more anabolic and less androgenic and put it into a tablet form. He saw it as a tremendous tool in the advancement of physical improvement. He called it Dianabol. Unfortunately, Dianabol worked too well. The use, overuse and excessive abuse of steroids was changing the tides of bodybuilding once again. The association with drug use was distancing the bodybuilder from the fitness enthusiast and bodybuilding was in danger of losing all the advancements it had made up until that point. The industry tried to soften its image. In the 1980's, aerobics, yoga, and low fat recipes replaced much of grittier bodybuilding information. Everybody was an authority. Movie stars made exercise videos. Models wrote diet books. This trend proved to be both good...

The Last Word

Someone once tried to discount the benefits of bodybuilding to me by suggesting it took insane devotion to which I replied, Nah, I now work out three or four times a week for less than an hour. Bodybuilding builds more than muscles. It improves your health, your confidence and your sense of well being. It teaches focus, commitment and determination. It develops mental acuity. It's hobby, sport and meditation rolled up in one. Yet for all its attributes, no one needs to hand his or her life over to the gym. You don't have to beat yourself up by overtraining. You don't have to spend a fortune in worthless supplements. You just need to know what works and what doesn't work.

The Workouts

Here are just a few workouts for you to follow. I will tell you this much though, that NO program is the end all be all secret recipe for success. These workouts are going to help you towards the higher steps on the ladder of success. There are other programs as well though. Programs that I hope you are creative enough and dedicated enough to construct on your own. In addition, do your own research and learn about proper strength training methods & philosophies. This will require time on your part as well as trial & error. Be sure to consult with your primary physician before participating in this or any other exercise program. Also, the number of set & reps will vary according to your individual ability as I have mentioned before. Understanding this factor, you must tailor the reps & sets to your needs and to your daily strength levels. If you feel strong, rest less and go heavier. If you feel tired that day you should focus on bodyweight exercises only and give your body a less...


Sources differ regarding the ratio of fasr versus slow-twitch muscle fiber in the glutes. Nevertheless, the glutes are certainly powerful extensors of the body, and should be trained as such through the use of relatively high intensity (low repetition) strength training. Over tight glutes often contribute to the toes out posture often seen in jujitsu practitioners. Over time, this excessive external rotation may lead to knee, pelvic and spinal dysfunction in some athletes.


Most people's hamstrings are 50-60 fast-twitch muscle fiber, since the muscle's primary function is to rapidly decelerate the shin bone during running. Therefore, strength training for the hamstrings should emphasize higher intensity training using heavy weights and, of course, low repetitions.


Unique Characteristics Quadriceps fiber ratio can vary significantly from person to person. Therefore, strength training for the quads should emphasize varied intensities. Imbalances between the medial and lateral portions of the quadriceps are widely regarded as contributing factors in tracking disorders of the kneecap. Usually, the vastus medialis is too weak relative to the lateralis. This problem can often be resolved through the use of low step-ups.

Progressive Overload

Designed by the author in 1992 to obtain quantitative feedback for fighters, the evaluation inventory is a list of technical and tactical qualities coupled with a 1-10 scale for assessment (please see Table 6-1). Unlike quantitative sports such as track and field or weightlifting, martial artists lack a measurable criteria for improvement. A shot putter with a best throw of 60'5 who then throws 60*6 knows performance has improved. But a fighter has little objective feedback on which to base progress. Typically, fighters attempt to measure their progress in three ways.

Avoid Starchy Foods

Nutritionists are finally catching on to what our predecessors knew instinctively. It is the starchy carbohydrates such as rice, potatoes, bread and pasta that make you fat One area where many of the old timers look as good, if not better, than today's bodybuilders is in abdominal development. No ephedrine. No clenbuterol. No diuretics. They ate meat and drank whole milk by the gallon yet they were sharp as razors (with great skin tone I might add). Getting in shape for a

Things To Remember

1) It is quite difficult to be a top combat man and a top bodybuilder at the same time. When you talk about this combination people often bring up the name Terry O'Neill because he seems to combine them very well. Although Terry has a terrific physique, it is only for the last four or five years that he has been physique orientated. At about three stone bodyweight lighter Terry fought and beat the world's best in karate and the world's worst in society. 2) The super cuts of the bodybuilder reduce the body's impact ability. A little fat covering the body can provide cushioning against heavy blows, not enough to flap and wobble, but perhaps half a stone (7lb) spread over the whole of the body has many benefits.

Punching Drills

The benefit of the heavy bag is that you are actually hitting something (which always feels nice ). The benefit of the hand weights is that you can more easily perform active rest exercises. You do not need to worry about taking off the boxing gloves to perform exercises such as pushups or burpees.

Transverse Abdominus

Abdominal training does not significantly affect the layer of fat which oftentimes covers these muscles. Many people become slaves to crunches, sit-ups, and television infomcrcial devices, when the real issue is bodyfat, not abdominal conditioning. In fact, many of these people probably have superbly conditioned abdominals. Bodyfat is reduced through a comprehensive training program incorporating resistance training and caloric manipulation, not merely abdominal training One competitive bodybuilder has startling abdominal development, particularly when he is closing in on a competition. When asked what he does to get his abdominals in such great shape, his standard reply is four sets of nothing, which isn't too far from the truth. He usually only trains these muscles during the weeks leading up to a competition.

Jump Rope Variations

Sprint In Place A variation of running in place involves an all out sprint with the rope. You will remain stationary and jump rope with a sprint pace. For this variation, you should run in place with the knees up. This is an excellent exercise to improve anaerobic endurance.

Muscles In The Media

Bodybuilding popularity gained its second wind when a small independent foreign film was bought by Hollywood producer Joseph E. Levine for release in the United States. Levine saw star quality in the man who played the title character. That man was Steve Reeves and the movie was Hercules. Despite the short lived popularity of muscle movies, anyone who was obsessed with bodybuilding was still seen as an outsider. In 1973, the business of bodybuilding was losing ground. In an effort to circumvent the limitations of marketing to advanced bodybuilders, a former TV strongman by the name of Dan Lurie began selling 110 lb weight sets to department stores and supermarkets. This attracted a mostly fleeting audience of teenagers who would take up weightlifting as a curiosity and dismissed it shortly thereafter. Nevertheless, the scheme proved quite successful and Lurie was outselling his competition. Both Hoffman and Weider's sales were down. There couldn't have been a worse time for another...

Instinctive Training

The old time bodybuilders depended on feeling what was right to do on any given day. The current train of thought is that we cannot trust our instincts. The standard cliche' is if you listen to your instincts, they'll tell you not to train By developing one's instincts, or sense of intuition if you will, it can prove more trustworthy than a training journal. Years ago, everyone had something that set them apart, be it Zabo Koszewski's shredded abs, Harold Poole's unbelievably dense muscle separation or Steve Reeve's perfect proportions, all these men had what I'd call a finished product -- a result of fine tuning through experimentation. Instead of blindly following a routine, try thinking like a sculptor constructing a masterpiece. Use your imagination in the gym. Experiment with different angles and rep ranges. Why not vary the speed of each rep Go heavy and light in the same workout Work more if you want. Less if you want. Trust your instincts.

Wisdom Of The Ages

Progress of this nature is possible due to the simple fact that the youth of any given era have a head start. All that's needed is to tap into the well of existing knowledge. Yet at times, we lose sight of what history may teach us. We're constantly bombarded with new ideas and innovations making it easy to overlook the lessons from years past. We view our elders as less knowledgeable -less in touch. So is too often the case with bodybuilding. Nevertheless, it's important not to forget that the bodybuilders from long ago were the ones who taught the teachers of today and you can never be sure if everything they knew made it down through the generations. There's always a chance that something's been forgotten or prematurely discarded. By taking a closer look at the perceptions of some of the games old timers, one comes to realize that they not only knew as much as today's so called experts, they had some pretty controversial opinions as well. Many of the following statements have...

Supersets Revisited

As you can see, there are a multitude of variables. You can shoot from the hip while you're in the gym but if you're more comfortable with a structured workout, you can write down the days battle plan beforehand. Just don't get so hung up on finding that perfect combination of sets, reps, and exercises. (That advice can carry over into many aspects of training.) The one constant in aerobic weight training is to avoid allowing the heart rate to drop to a resting level. If your HR is under 120 beats per minute at any time, you're either moving too slowly or the poundages are too light. When discussing nutritional strategies for the bodybuilder, it's doubtful a discussion can last for two minutes without someone mentioning the ketogenic diet. This controversial method of losing weight and burning fat has become a widely utilized diet plan among bodybuilders embarking on a fat loss diet, yet I sometimes wonder if anyone knows why. It could be that the ketogenic diet falls into the same...

Senior Naba Coach

Dave has been a NABA (National Amateur Bodybuilding Association) life member since 1964, an area judge since 1974 and the official stage manager for the Mr Universe, Mr Britain, Mr Scotland and Mr North-West Britain bodybuilding championships. He is a senior instructor in weight training for NABA and has trained with former Mr Britains and a former Mr Universe. Dave Turton is also a 5th Dan black belt in Goshin Kai ju-jitsu. Before Geoff goes into listing the best exercises and routines for the use of weight training for the martial artist, it is advisable to explain more of what weight training is, and, more to the point, what it should be. Firstly, weight training is to be viewed in the same context as running or stretching. That is as a supplementary aid to the combat skills, not as a replacement for them. Weight training is used to improve the strength of a weaker trainee and to give work to the muscles pertaining to your art. After all, if you had been a bodybuilder and...

Phase Six Transition

Load depends on the context and circumstances of the situation. Often, the athlete may avoid strength training during this phase in favor of more aerobic and flexibility work. This is a strength training periodization concept originating in work with both martial artists and other athletes. It evolved from the fact that too much work devoted to one motor ability (perhaps speed-strength) leads to a decline in other motor abilities (such as absolute strength). For example, numerous athletes from explosive sports like Olympic weightlifting reach what seems like an impenetrable plateau from years of high intensity (between one and three reps per set) strength training. Their nervous systems are burned out, and to add insults to injury, they have no structural hypertrophy to protect their joints from the intense loads they lift. One the other side of the coin, many bodybuilders reach complete stagnation which could be overturned if they were willing to do some work in lower repetition...

Shadow Boxing Tips

By integrating Burpees with shadow boxing, you will quickly learn to fight through fatigue. After a few rounds of this drill, your body will be exhausted. It is important to maintain proper punching technique throughout the drill. Keep your hands up and continue punching. If you compete as a combat athlete, there will be times when you are completely fatigued and must continue to fight. This drill will help prepare you for these situations.

Chest In Time

For most bodybuilders, the chest raesponds faster and more favorably than any other bodypart. That's due mostly to the fact that the pectorals are made up of type II (white) muscle fibers. These muscles are characterized by their fast speed of contraction and their high capacity for anaerobic glycolysis. In other words, they're easy to pump. Unlike a machine exercise, maintaining proper form during the bench press with a free weight barbell requires more of the nervous system, which in turn makes the exercise more anabolic. But a bench press negates movement to a degree because the body is braced. If overloaded, the delts will give out first, which is why so many people blow out their shoulders while benching. Going with the understanding that the bench press is so effective, one would think that it's the best chest exercise. That line of thinking combined with people's adulation of the movement leads many a bodybuilder to think of it as the main chest exercise. After all, what's the...

New Perspective

There were those who took the science of bodybuilding a little more seriously. Vince Gironda was gaining a reputation among a fringe society of progressive bodybuilders, as the real trainer of champions. Gironda, with nothing more than a high school education, can arguably be called the most intelligent and knowledgeable man in the history of bodybuilding. Self taught in anatomy and kinesiology, Gironda, through insight, experimentation, observation and creativity, developed methods in training and nutrition that were not only innovative, they set the standard for bodybuilding protocol for the subsequent 40 years. In many cases, the theories he extolled are just now being fully understood. Vince's students included Larry Scott, Mohamed Mackawy, Don Howorth and many of the day's top celebrities.


After using virtually every type of weight training equipment in existence and finding many that are good, only Atlantis can be considered great. The design, workmanship, and professional service are of the highest standards. Atlantis equipment is also very competitively priced. Call (514) 962-5195 or go to http

Tf2 Time

The training load is defined as the sum total of all training content. It has two very important variables volume and intensity. While volume refers to the amount of work performed during a given period of time, intensity refers to the difficulty of that training. Volume and intensity must always be balanced in the training load, throughout the cycle. When volume is high, intensity must be (relatively) low, and vice versa. An example of this concept frequently occurs during a strength training session. If the intensity is high (working with 95 of a one repetition maximum), athletes' wont be able to perform three sets of ten with that weight. Similarly, someone can't run a marathon at the same speed (intensity) as a 100-meter dash because the marathon is a much greater distance (volume) than the 100 meters. 1) General Exercises designed to promote bio-motor qualities, such as strength training, flexibility exercises, endurance drills, and so forth.

How To Develop A Perfect Body

My section on diets is both practical and honest, you won't find gimmicks nor tricks, but straight facts and suggestions about a logical and sensible eating program to gain muscle and lose fat. I explain for you some of the incorrect facts you may have about dieting and show some suggested plans for your new eating habits.

Bodyweight Squat Aka Hindu Squat

Bodyweight Squats should be conducted at a fairly brisk pace. This is not a slow paced movement with rest periods between repetitions. The movement is continuous. The pace of the Bodyweight Squat adds to its difficulty. You will combine strength training and endurance training into one exercise. This exercise will test your willpower as you approach several hundred repetitions. It should take approximately 15 minutes to finish 500 Bodyweight Squats. 100 squats should take 3 minutes or less.

Questions And Answers About Muscle Strengthening

If you want to gain muscle very fast, I suggest that you eat a lot of extra protein (which is what muscles are made of). You can do that by eating a lot of meat in your regular food diet, or by taking one of the many brands of protein powder or liquid on the market today. Be careful that you do not gain weight too fast and get fat instead of muscle. I do not recommend that you try to gain more than 5 pounds a month if you want it to be all muscle.

The Science Of Wrestling And The Art Of Jiujitsu

Strength-training pioneer Earle Liederman published this book on grappling for competition and self-defense in 1923, and it is still highly relevant today. It covers 100 classic catch-as-catch-can wrestling moves as well as 50 lessons on how to overcome a variety of street attacks. A great book for students of self-defense and mixed martial arts. 8 1 2 x 11, softcover, photos, 226 pp. SWAJ 30.00

Taking part in other sports pros and cons

People who are starting to practise Qigong o.ften ask if it is all right to participate in other sports such as swimming, football, tennis, weight training and so on. There is no reason why you should not continue to enjoy these activities, but you will of course be using up the Qi that you have stored. This is because fitness training in the West is based on the principle of 'No pain, no gain'. People push their bodies until they are hot, sweaty and exhausted, after which they need to eat and sleep in order to recharge their energy.

Hettlebellx Iii The Red Hriiiy

The nationally ranked weightlifter, Igor Sukhotsky, is a crazy who took up full contact karate at the age of forty-five and proceeded to dramatically kick butt. As a prominent sports scientist, Sukhotsky also did extensive research on physical conditioning for military personnel. His master's thesis was on optimal strength training for young men getting ready for service. He concluded that a soldier must have an iron back and legs that never quit so he can carry his gear and, if necessary, a wounded comrade, up the side of a mountain. I emphasize not the biceps which look so good on the beach, but the back and legs. The official lifts of girevoy sport perfectly fit this bill. The Weightlifting Yearbook states, The Girevoy sport turns boys into men, physically strong and full of stamina. Strength and endurance are the basis of kettlebell lifting. A blend of these attributes gives birth to a new one strength-endurance. Gireviks kettlebell lifters are known for their ability to change I...

Repetition Maximum or RM

One term routinely used in strength training is that of repetition maximum. A repetition maximum or RM is the maximum amount of weight you can lift for a given number of repetitions. For example, your 1RM would be the amount of weight you could lift for only 1 repetition. Your 5RM would be the amount of weight you could lift for 5 repetitions. For example if a SEAL can do 5 repetitions of an exercise with 50 lbs., he has a 5RM of 50 lbs.

Muscle Balance and Exercise Selection List

The main goal of a weight training regimen is to produce a gain in overall strength for Many exercises can be incorporated into your strength training program. Table 6-2 presents a list of exercises by specific body parts, all of which are demonstrated in Appendix A. This translates into a complete body workout from the calves to the neck.

Develop conditioned reflexes for fighting

Exercise should be designed to quicken fighting reflexes so that correct fighting reactions will become automatic. The exercise motions should have a conterminous relationship with the motions to be used in actual fighting, when such a contingency arises. The muscular development will generally look after itself.

The Study of Ba Gua Zhang Movement

As we discussed when we examined the circle walk practice in the Pa Kua Chang Journal, Volume 4, Number 6, the circle walk practice can be varied many different ways depending on what aspect of training the practitioner wants to practice. He or she can adjust the training for purposes of upper body strength and connection, for leg strength training, for endurance, for cardiovascular training, for meditation training, for qi gong training, for training agility, mobility, and evasiveness, etc. Additionally, the student should

Changs Teaching in Tianjin

Hsing Stake Striking Training

The second component of Chang's practice was the circle walking form. While the isolated exercises were used to develop strength and power, the form movements were used to train fluidity in movement, body control, and coordination while remaining in constant motion. Like all Pa Kua Chang instructors, Chang's Pa Kua had its own unique flavor. It is said that when Tung Hai-Ch'uan taught Pa Kua, the only consistency was in the eight basic circle walking postures and the first three palm changes. Thus most of his students executed the first three palm changes in a similar manner. After the student gained a basic understanding of the first three palm changes, Tung taught each student differently. Looking at the various forms taught by students of Ch'eng T'ing-Hua, it is evident that Ch'eng taught in a similar manner. There is a similarity in the first three changes and then from there the forms differ greatly. Cho's father was a wealthy man who had supported Chang Chao-Tung in Tianjin for...

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