Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Limited-Time Only! All 8 Books As One Single Ebook Volume. 644 Pages of Information Available Nowhere Else! Only $21.95

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt


Finally a comprehensive volume of eight ebooks on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Buy Now

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Friday, December 9, 2016

Is Glutamine An Effective Supplement?

How Important is Glutamine in Bodybuilding?
Glutamine is an important, non-essential amino acid that is found in high concentrations in your blood plasma. "Non-essential," in this context, means that you need it, but you don't need to eat it because your body can synthesize it. You can synthesize glutamine in your muscle tissue. It can affect amino acid metabolism and nitrogen balance in your muscles. Glutamine is important in a number of metabolic processes related to muscle recovery and exercise, so it has been used as a nutritional supplement for bodybuilders and athletes looking to gain muscle size and strength. Glutamine supplementation has not been evaluated by the Food and Drug Administration; therefore, you should consult your physician prior to use.

Glutamine and Hormones

Glutamine is involved in the production and regulation of human-growth hormone, or HGH. In his book "Nutrition for Health, Fitness, and Sport," nutritionist Melvin H. Williams writes that glutamine has been shown to increase HGH levels and stimulate protein synthesis, or the formation of new proteins, by increasing muscle-cell volume. Glutamine acts as a precursor to growth-hormone-releasing hormone, or GHRH, which is produced by your hypothalamus gland and stimulates your anterior pituitary gland in your brain to release growth hormone. This hormone, in turn, increases the rate of muscle growth.

Energy Production

Glutamine is considered gluconeogenic and has the ability to create muscle glycogen from blood glucose, which influences energy production during exercise. Increasing the availability of glucose to your skeletal muscles during exercise may increase exercise performance, intensity, and recovery, particularly during repeated bouts of intense resistance training, such as the methods used by many bodybuilders. Glutamine also aids in the removal of amino acids, pyruvate, and other byproducts of energy metabolism in your muscles, thereby enhancing your recovery in between sets of resistance training exercises.


Over-training syndrome is a condition that results from exercising more intensely and frequently than your body is capable of handling and is associated with symptoms of excessive training, such as fatigue, insomnia, decreased muscle strength, and increased heart rate. Bodybuilders, due to their intense weightlifting programs, may be more susceptible to over-training than other athletes. Glutamine supplementation may reduce the effects of over-training syndrome by increasing the rate of muscle recovery following exercise due to an increase in the rate of protein synthesis in your muscles.

Other Considerations

Supplemental glutamine is considered to have a low toxicity, and is generally well tolerated. The 2001 "Sport Supplement Encyclopedia" states that glutamine supplementation may result in gastrointestinal distress, including nausea, diarrhea, and upset stomach. Less common effects of glutamine supplementation include an increase in depression, anxiety, and nervousness, based on glutamine's stimulatory effect on certain brain chemicals and hormones, although more research needs to be conducted in this area. Bodybuilders taking other growth-hormone stimulators may observe an increase in the severity of the possible side effects of glutamine.

Thursday, December 8, 2016

What Are The Top 5 Supplements For Faster Muscle Gain?

Are you trying to build muscle, but not seeing results? Read on for the top 5 muscle-building supplements for faster gains!
Take a stroll through the store section on and you will see tons of supplements geared toward building lean muscle and restoring the body after a strenuous workout. For the most part, these supplements work well for people, but not all supplements work for all people. Due to the unique nature of our bodies, some athletes will respond differently to some supplements. Despite those differences, there are a number of supplements that show the greatest benefit and the most return across the board. Here are the five I feel work best with muscle growth.


Creatine is a naturally occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95 percent of the body's creatine supply can be found. The remainder is stored throughout the rest of the body.
This naturally occurring metabolite has been reproduced as creatine monohydrate for dietary supplement purposes. It's used for cellular energy production and modulation.
The perks of creatine supplementation:
  • The promotion of lean body mass
  • Increased muscle cell volume
  • Faster post-workout recovery
  • Increased glycogen storage
  • Increase high-intensity muscle performance
Athletes typically prefer creatine when weight training and bodybuilding because of the rapid pace at which muscle mass is built. Likewise, for many it's easy to stop taking creatine because it's naturally produced by the body. When an athlete stops taking this supplement, the creatine levels in the body return to normal within 3-4 weeks.
Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and the second half of your daily serving with your post-workout shake.


This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in beta-alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as four weeks.
This is significant because during high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance, and shut down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.
During high-intensity exercise our bodies accumulate a large amount of hydrogen which causes our ph to drop.
Additional benefits of beta-alanine supplementation:
  • Elevated endurance
  • Improved force output
  • Delayed fatigue
  • Improved repeated sprint ability
  • Works synergistically with creatine
Recommended Dosing: 2-6 grams per day, taken in smaller doses throughout the day to reduce the skin-tingling sensation.


It's been systematically surmised that body builders and trainers can improve performance and gain muscle mass when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein that helps to jump-start the muscle-growing process.
Whey protein supplies the body with a high amount of protein that helps to jump-start the muscle-growing process.
Whey is typically consumed before and after a workout to increase protein synthesis and to improve muscle recovery and restoration. Whether you are trying to add lean mass or drop body fat, adding a whey protein supplement to an exercise routine can speed the gain and loss process. Here are some key benefits to whey-protein supplementation.
Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Whey is a fast-digesting milk protein that acts almost immediately to help deliver amino acids to the skeletal muscle.
Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Rather than suffering through GI distress, consider supplementing with a whey protein isolate, which contains a higher percentage of pure protein and can be virtually lactose-free.
Eating a high-protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals. Just make sure to look for ones that aren't packed full of carbohydrates and fats.
Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of the essential amino acids that provide assistance in protein synthesis.
Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day, it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn throughout the day.
Recommended Dosing: Consume 20-30 grams of whey protein at a time. It's best used pre- and post-workout, but is also a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes; while having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.


Another common supplement that weight trainers and bodybuilders turn to are branched-chained amino acids (BCAAs) to improve workout results. Of the 20 amino acids in the body, three are referred to as BCAAs: leucine, isoleucine, and valine. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism.
The body uses BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery. In the muscle, BCAAs serve as an energy source during exercise, so taking a supplement can help restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.
There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fueled—something that is of interest to long-distance workouts such as backpacking or long-distance running (marathons), distance swimming, or any other prolonged workout.
The body will burn off BCCAs as you work out, so taking a supplement can help restore the same nutrients lost during intense exercise.
Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre- and post-workout.


Glutamine is touted for its ability to slow muscle-tissue breakdown during intensive exercise which may improve strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles inspires the body to produce greater lean muscle to compensate.
Glutamine also has a number of other benefits associated with taking it in supplement form:
  • Preservation of muscle tissue allows your body to burn additional fat; the more lean mass your body has, the more effective your metabolism is. When training to lose weight, the body will also shed muscle mass, so it's important to slow this muscle loss.
  • Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you're under intense training, it places stress not only on the muscles but on your entire immune system. Glutamine restores the health of the muscle tissue, and it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.
  • Glutamine has been cited for its ability to enhance plasma growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as one study has suggested that just 2 grams of glutamine supplementation can increase growth hormone.
Recommended Dosing: 5 grams upon waking, 5 grams post-workout, and 5 grams before bed.


Of course results can always be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first and foremost. You will be very surprised by how much better your body will respond to weight training when your diet is in line. Then if you decide to take the supplements I have recommended, you should see better results.
The results you gain from supplementation are going to vary, specifically because each person will have a different workout utilizing different levels of intensity and length. If your diet is in line and you are working out with the utmost intensity, these supplements may help you get to the next level.

Alex Stewart
Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

Thursday, December 1, 2016

Why nitrate supplementation may increase athletic performance

Image result for beetsWalk down the aisles of any food supplement store and you'll see that the use of nitrate supplements by athletes and fitness buffs has been popular for years. The hope is that these supplements will increase endurance (and possibly other performance/health benefits) by improving the efficiency at which muscles use oxygen. Now, a research study published in the March 2015 issue of The FASEB Journal helps explain how some of these supplements may work and why they may increase performance--they decrease the viscosity of blood, aiding in blood flow, while at the same time ensuring that tissue oxygen requirements are not compromised.
"Our research sheds new light on how oxygen delivery to bodily tissues is controlled to support mammalian life, and what role the kidneys and the liver play in achieving this," said Andrew Murray, Ph.D., a researcher involved in the work from the Department of Physiology, Development and Neuroscience at the University of Cambridge in Cambridge, United Kingdom. "These findings offer potential therapeutic avenues for dietary intervention in polycythemia and other conditions that warrant a reduction in red cell mass, but may have broader implications related to the way that supply and demand of oxygen are matched."
Scientists investigated the effects of nitrate supplementation on hemoglobin in four groups of rats, which were housed in either normoxic or hypoxic (low oxygen) conditions and supplemented with sodium nitrate (or sodium chloride, ordinary table salt, as a control). Intake of nitrate via diet and drinking water was carefully monitored. Hypoxia is known to elevate hemoglobin levels, but nitrate supplementation at a moderate dose largely suppressed this effect. Unexpectedly, nitrate also lowered hemoglobin levels in normoxic animals. 
They found that at higher doses of nitrate, hemoglobin levels began to rise again. Researchers investigated the mechanisms underlying these effects and found that the suppression of hemoglobin was due to nitrate enhancing liver oxygenation and suppressing its expression of the hormone, erythropoietin. Conversely, as hemoglobin levels fell, the kidney became less well supplied with oxygen and at higher doses of nitrate it expressed more erythropoietin, reversing the effect.
"This doesn't mean that taking a nitrate supplement will transform you into the next Marshawn Lynch," said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal. "What it does mean, however, is that we're beginning to understand the science behind why some people feel they turn into the Seahawk's 'Beast Mode' when taking these supplements."

Story Source:
Materials provided by Federation of American Societies for Experimental BiologyNote: Content may be edited for style and length.

Tuesday, November 29, 2016

Exercise releases hormone that helps shed, prevent fat

Image result for woman on treadmillIf a workout feels like more pain than gain, here's some motivation: Exercise releases a hormone that helps the body shed fat and keeps it from forming.
A group led by a University of Florida Health researcher has learned more about how the hormone irisin helps convert calorie-storing white fat cells into brown fat cells that burn energy. Irisin, which surges when the heart and other muscles are exerted, also inhibits the formation of fatty tissue, according to the researchers.
The findings, published recently in the American Journal of Physiology -- Endocrinology and Metabolism, show that irisin may be an attractive target for fighting obesity and diabetes, said Li-Jun Yang, M.D., a professor of hematopathology in the UF College of Medicine's department of pathology, immunology and laboratory medicine. The study is believed to be the first of its kind to examine the mechanisms of irisin's effect on human fat tissue and fat cells, researchers said.
Irisin appears to work by boosting the activity of genes and a protein that are crucial to turning white fat cells into brown cells, the researchers found. It also significantly increases the amount of energy used by those cells, indicating it has a role in burning fat.
Researchers collected fat cells donated by 28 patients who had breast reduction surgery. After exposing the samples to irisin, they found a nearly fivefold increase in cells that contain a protein known as UCP1 that is crucial to fat "burning."
"We used human fat tissue cultures to prove that irisin has a positive effect by turning white fat into brown fat and that it increases the body's fat-burning ability," Yang said.
Likewise, Yang and her collaborators found that irisin suppresses fat-cell formation. Among the tested fat-tissue samples, irisin reduced the number of mature fat cells by 20 to 60 percent compared with those of a control group. That suggests irisin reduces fat storage in the body by hindering the process that turns undifferentiated stem cells into fat cells while also promoting the stem cells' differentiation into bone-forming cells, the researchers said.
Knowing that the body produces small quantities of fat-fighting irisin underscores the importance of regular exercise, Yang said. More than two-thirds of U.S. adults are overweight or obese, according to the National Institutes of Health. While it's possible that the beneficial effects of irisin could be developed into a prescription medication, Yang said that is uncertain and remains a long time away.
"Instead of waiting for a miracle drug, you can help yourself by changing your lifestyle. Exercise produces more irisin, which has many beneficial effects including fat reduction, stronger bones and better cardiovascular health," Yang said.
The present study builds on other findings about irisin's beneficial effects. In 2015, Yang's group found that the hormone helps improve heart function in several ways, including boosting calcium levels that are critical for heart contractions. In June, Yang and a group of scientists in China showed that irisin reduced arterial plaque buildup in mouse models by preventing inflammatory cells from accumulating, resulting in reducing reduction of atherosclerosis. Those findings were published in the journal PLOS One.
The findings about irisin's role in regulating fat cells sheds more light on how working out helps people stay slender, Yang said.
"Irisin can do a lot of things. This is another piece of evidence about the mechanisms that prevent fat buildup and promote the development of strong bones when you exercise," she said.

Story Source:
Materials provided by University of FloridaNote: Content may be edited for style and length.

Monday, November 28, 2016

Negative Reps – Pump Up Your Muscle Growth

Negative Reps

Bodybuilders are always on the lookout for new, effective techniques to add muscle to their physiques. Several new training techniques have been developed in recent years but notwithstanding, one of the most effective tools available to increase both muscle mass and power are negative reps.
They allow loading up to 140% of the weight used in normal training. This is possible because a muscle has greater strength resisting the downward movement of a weight than it does lifting it. A muscle uses friction between the fibers as a “brake,” causing micro-tears in a muscle.
The body compensates for these micro-tears by adding extra muscle tissue. This is called hypertrophy, or the increase in muscle size. Research has show negative training causes a greater amount of micro-tears than the concentric,or positive, lifting portion of an exercise.
Thus it’s logical to conclude there is a greater muscle gain as a result of negative training. Powerlifters have used negative training to add power to their three competition lifts for years with much success. Bodybuilders have caught on, and after modifying the rep count to emphasize muscle hypertrophy, experienced great gains in size and strength as well.
Rope Curls

Different Types of Negative Training

Negative Focus – This training is very similar to standard training but slows down the negative portion of a rep to emphasize it. For example, instead of using a rep cadence of 2/2, slow down the negative to a four count. This results in a rep cadence of 2/4.
Negative-Accentuated – This is done by lifting the weight with both limbs to a count of two and lowering to a count of eight with the left limb. Alternate between limbs on each rep. This is a great technique to use if training alone.
Negative-Only – Load the bar with a weight you can lower to a count of eight. Have your partners lift the bar or machine’s arms to the top and transfer the weight to you.
Forced Negatives – Use a weight slightly heavier than you use for typical sets. Lift the weight; as you begin to lower it have your assistant apply additional pressure to give you added resistance.

Frequency of Negative Training

How often should you use negatives in your training? If you overdo it you will most certainly overtrain and lose size and strength.
I recommend using negative training once every two to three weeks for each muscle group. You will give your body adequate recovery time and give a “shock” to your muscles the next time you use this technique.

Negative Workout Routines To Get You Growing

Chest Negative Focus

These are standard sets with the focus being on the negative,or lowering phase. These are great because they use both the concentric,or lifting phase and eccentric,or negative phase.
  • Cable crossovers – 1×12. Do a normal set but focus extra attention to the negative portion by slowing the rep cadence down during the negative phase. Use a rep cadence of 2/8.
  • Rest 30 seconds.
  • Decline dumbbell bench press – 1×10. Same as above.

Chest Negative Accentuated

  • Machine bench press – 1×8. Do these by pressing the machine’s arms out to pre-lockout position. Resist the downward motion exclusively with your left arm to a count of 8. Press both arms out and resist the descent of the weight with your right arm. Continue alternating arms until the set is completed to failure.
  • Seated machine dips – 1×8. Complete this exercise in the same fashion.

Chest Negative Routine

  • Machine bench press – 1×8. Max weight with eight slow reps (eight-seconds). Partner lifts weight and transfers to you at top.
  • Rest 30 seconds
  • Pec dec flyes – 1×8. Same as above.

Chest Forced Negative Routine

  • Incline dumbbell bench press – 1×8. Max weight with eight slow reps (eight-seconds). Partner lifts weight then transfers to you. Applies additional downward pressure to add resistance.
  • Rest 30 seconds.
  • Standing bar dips – 1×8. Same as above. Partner applies extra downward pressure by pushing down on your body.
I used chest training as an example for each of the different negative training variations but they are just as effective to use when training other muscle groups.
My new article on Tiger Fitness

Wednesday, November 9, 2016

Build Hulking Big Traps Using High Intensity Training

Build Big Traps

My article in Tiger Fitness ...

 Nothing “rounds out” shoulder development like a pair of shirt-ripping, mountainous traps.
You can have big delts, but if you neglect traps, you’ll lack complete shoulder development and won’t exude the look of power.
To build huge traps, you’ll want to train with movements like barbell shoulder shrugs to add slabs of muscle and exercises like dumbbell upright rows to isolate the traps for complete development.
Keep rep ranges of 6-8 for shrugs to build strength, muscle size and power and 8-12 for upright rows to focus on muscle size.

Additional Trap Exercises

ShrugsHigh rope pulls on the cable machine, inclined rows on a highly-inclined bench and overhead barbell shrugs are great exercises to add to your trap-building repertoire.
To perform barbell shrugs, load a bar with a weight you can handle for 6-8 reps. Stand upright with a palms-backward grip and arms locked. Shrug the weight upward until your shoulders touch your ears. Squeeze hard for one second then return. Repeat.
Upright rows can be done with a machine, bar or a pair of dumbbells. Pull the weight straight up in front of you until the weights are at shoulder height. No more. If you go too high with these you risk shoulder injury. Do 8-12 reps.
High rope pulls offer a unique angle for trap work. Stand in front of a cable machine with the rope attached to the mid-pulley. Pull the rope handles straight back to your neck,squeeze hard and return.
Inclined rows are done on a bench with a maximum incline. Lie face down while holding a pair of dumbbells. Row them up to neck level,squeeze hard and return.
Overhead barbell shrugs are a seldom-practiced exercise which are done by holding a barbell overhead, arms locked. Using your traps, shrug the weight upward, making sure to keep your arms locked.

HIT Variables

Some great additions to a set to increase the intensity level are static holds or burn reps. Static holds are just that-you hold the weight or machine arm motionless against resistance for a set period of time. It’s a great idea to vary the time of static holds to prevent your body from becoming acclimated to them.
They can be done exclusively during a set or added during or at the end. If the weight is heavy enough, it will begin to descend at the end of the hold.
Burn reps are short, pulsing reps usually done at the end of a set to increase the “burn,” or lactic acid buildup in a muscle. The bar or handle should only move about six inches. Reps cease when unable to complete an additional burn rep.
Its important to utilize high intensity variables properly to avoid injury and overtraining. I recommend finding an experienced trainer in your area that specializes in high intensity training to coach you in their proper execution.

Hold/Burn Rep Routine

  • Dumbbell shrugs – 1×8+one 20-second hold at end in the stretch position
  • High rope pulls – 1×12+burn reps at end until reaching complete failure

Hold/Burn Rep Routine 2

  • Incline dumbbell rows on heavily inclined bench – 1×8+one 10-second static hold at top of ROM. Use a bench with a steep incline to focus efforts on the traps instead of the back.
  • Overhead barbell shrugs – 1×10+burn reps to failure. Hold a pair of dumbbells straight overhead. Using your shoulders, lift the weight overhead in an upward shrug motion. Lower the weights-repeat. At the end of the set,do a series of short reps to failure.
All sets should be ended at muscular exhaustion with a rest of no more than 15 seconds between sets.

Power Routine

  • Barbell shrugs – 3×3-5 Use max weight on each set. Rest 2-3 minutes between sets to allow for full strength recovery.
  • Barbell high pulls – 3×3-5 Place a barbell in a power rack. Set the bottom pins so the bar is at the mid-point of a deadlift. Lift to the top position and return.
The low reps build power but offer limited growth-building stimulation. It is imperative to round out your trap development with an increase in strength and power. This enables you to use heavier weights during your higher rep,size-building workouts.
David Groscup has over 40 years of training experience in HIT, or High Intensity Bodybuilding Training. He is certified as a High Intensity Trainer by the IART/Med-Ex Group and has trained many people successfully in this protocol.
He has authored ten books on the subject of high intensity training, which are available here.