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

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


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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.

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


Saturday, September 17, 2016

Over-40 Muscle

Bodybuilding Over 40: How to Train and Gain

When young bodybuilders train with weights they are able to push harder, increasing the weights nearly every workout. As the years go by, they soon realize their body has changed – they may slow down a bit as the aches and pains creep in. The bodybuilder over 40 typically has been training for decades and more than likely has amassed a few injuries along the way.

The question is…
Are older bodybuilders still able to make gains in strength and size safely?
Train your entire body regularly to maintain strength and conditioning throughout, using weight levels that continue to tax your muscles and strive to add weight to the bar or machine at every workout. Use a varied workout routine-changing it often to keep it fresh and stimulating your muscles.The answer is Yes! Training routines will need to be altered a bit using moderate poundages instead of bar-bending loads. Of utmost importance is proper form in all exercises to place the resistance on the muscle while avoiding tearing ligaments and tendons. This advice is best heeded by bodybuilders of all ages to develop muscles to the fullest while avoiding injuries.
HIIT (High Intensity Interval Training) should be used to maximize your cardiovascular conditioning. After a thorough warm-up, do a 20-second burst of all-out peddling on a stationary or traditional bike followed by a one minute low intensity peddling period. Do four of these when beginning, increasing to 7-8 later on.

HIT Bodybuilding Routine for the Over-40 Lifter

The following HIT routine will prove to be effective for the over 40 bodybuilder:
CHEST WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Pec Dec Flyes 1 15
Incline Dumbbell Bench Press 1 10
Machine Dips 1 6
BACK WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Stiff-Arm Pull-Downs 1 12
One-Arm Dumbbell Rows 1 8
Medium-Grip Lat Pull-Downs 1 10
LEGS WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Dumbbell Lunges 1 15 Each Leg
Leg Press 1 12
Barbell Squat 1 10
SHOULDER WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Seated Machine or Dumbbell Side Delt Raise 1 12
Dumbbell Press 1 8

BICEPS WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Concentration Curls 1 12
Palms Facing Lat Pull-Downs 1 8
TRICEPS WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Standing Cable Push-Downs 1 12
Standing Bar Dips 1 10
ABS WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Machine Ab Crunches 1 25
Leg Raises on Flat Bench 1 20
FOREARMS WORKOUT
OVER-40 BODYBUILDING
ExerciseSetsReps
Barbell Wrist Curls 1 25
Reverse Wrist Curls 1 25
Give this basic HIT training routine a try in your next workout cycle. End most sets at the point of muscular failure using moderate level weights.

Friday, September 16, 2016

Lower Back Workouts

3 Lower Back Workouts for Stronger Lower Back Muscles

An often overlooked part of the physique is the lower back, or lumbar. Much attention is given to the more visible upper back at the expense of its bottom portion. Many bodybuilders focus their training on the abs and build up strength and conditioning in this area. This also causes an imbalance if the lower back isn’t trained as well.

If this continues, it can cause lower-back injuries severe enough to end bodybuilding careers. So bodybuilders need to take some advice from their powerlifting counterparts and focus training efforts on building size and strength in this important muscle group.
That leads us to the question: How best to train the lower back? Should I do mostly medium-weight isolation moves or powerbuilding compound exercises like deadlifts?
The answer is to do both. It’s important to build up the muscles with isolation exercises but you need to “tie-in” these muscles with surrounding ones and build functional strength.
So we will be using routines with both types of exercises and some with one or the other.

Lower Back Exercises; A Quality List


Roman Chair Hyperextensions
 –
Another great way to isolate your lower back and build up strength. Lie face down on a roman chair, placing your feet under the legs to hold yourself in place. With your hands locked behind your head, lift your upper body up as far as you can go and pause for a second before lowering.Good Mornings – This isolation movement is a great one for focusing exclusively on the lower back muscles. Place a barbell with a moderate weight behind your neck. Bend forward at the waist while keeping your knees locked. Continue until horizontal with the floor. Return to the upright position before repeating.
Seated Machine Lower Back Extensions – Sit in an extension machine after selecting a moderate weight. Slowly extend back until perpendicular with the floor. Pause for one second and return.
Barbell Deadlift – Load a barbell with the desired weight. Use either a standard grip or an over-under one. Bend your knees while crouching down. Your feet should be wider than shoulder-width. Using your back and leg muscles, lift the bar up and backward until your knees are locked and you’re bent slightly backward. A pair of dumbbells can be used as an alternative.
Deficit Deadlift – Begin by standing on a large block that’s approx. 3 inches in height. Bend down and grip the bar with an over-under grip. Do a deadlift using proper form. This form gives some extra range-of-motion to the lift.
Seated Cable Back Extensions – Sit in front of a cable machine while grasping a double rope handle in front of your forehead. Lean back against the resistance until fully-extended. Pause for one second, return.

3 Lower Back Strengthening Workouts

#1 – HIT Routine

  • Deadlift – 1×8. Rest 10 seconds, then…
  • Roman chair hyperextensions – 1×15+4, 10-second holds at end of set. (To do the holds, extend to the top and hold for 10 seconds,rest 10 seconds, repeat. Continue until four holds have been completed.)

#2 – Standard Volume Routine

  • Deficit deadlift – 3×6,8,10 (rest one minute between sets)
  • Good mornings – 2×15 (rest 30 seconds between sets)
  • Machine extensions – 3×12

#3 – Powerlifting Deadlift Routine

  • Deadlift – 6×8,6,4,3,2,2 (Rest three minutes between sets. Add weight as you reduce the reps on each set. Use at or near max weight on each set.)
  • Roman chair hyperextensions – 4×12,10,8,3 (Rest three minutes between sets. Hold a weight plate behind your head to add weight.)
  • Good mornings – 2×10,6 (Rest one minute between sets.)
Things to concentrate on:
Use relatively slow, deliberate movements with strict form. While deadlifts require faster movement than machine extensions do, avoid fast, jerky movement to prevent injuries.
Add weight to the bar or machine in small increments to avoid activating the Golgi Tendon, which limits the muscle’s ability to contract against resistance by nerve deactivation. This is the body’s way of avoiding damaging injuries to tendon,ligaments and muscles during strenuous activities.
Record weights used and repetitions during each exercise. This is the only way to set goals and achieve them.
Focus on the muscle to increase the mind-muscle connection. After you have been training for awhile, you will be able to make the weight feel heavier on the muscle being trained by increasing the efficiency of the neuromuscular system.

How to Build Muscle Mass Fast – Using High Intensity Workouts

Build Muscle Fast

My newest article on Tiger Fitness-Online Magazine

The main reason we train with weights – grinding out reps workout after workout – is to add mass to our physiques. Sure it’s great to be in better shape and ripped; but there’s nothing like looking in the mirror and seeing more muscle.Let’s face it.

But if you don’t train properly you will waste your time and effort and have little to show for the hours of sweat you put forth.

Heavy Weights Or Light Weights?

This depends on your goals. If you’re looking to add mainly strength use low reps. Three to five per set, with very heavy weights.
If looking to add both muscle mass and strength, your sets should fall in the 6-10 range with moderate weights. The exception to this rule is legs. Since they tend to have more of a mixed fiber type, they will need higher rep counts to maximize their growth.
Light weights using rep counts of 15-30 have little use in the development of muscle mass. They stimulate slow twitch fibers and are geared toward endurance development. Slow twitch fibers add some mass to a muscle but no where near the amount fast twitch fibers do.
To build maximum size you need to stimulate fast twitch fibers using moderate to heavy weights. In a future article I will give advice on training slow-twitch fibers for some added size but for now we’ll focus on fast twitch fibers.

Level Of Intensity

BodybuilderA muscle thrives on exercise and grows when the workload is of sufficient intensity. But what level of effort is ideal?
Many people in the gym focus more on taking selfies and talking with their friends than they do on their training. Others just go through the motions mindlessly, without proper focus on what they’re doing.
Research has shown that muscle growth occurs when a muscle receives the proper degree of stimulation. Any excess training just wastes time and precious energy and could lead to over-training. It has been shown that one hard, quality set of an exercise done with proper intensity is as effective as 3-4 sets of less intensity in growing new muscle.
The goal is to get as close to a 100% intensity level as possible during a set. Unfortunately, there is no gauge or instrument to measure the percentage of exercise intensity. But if one trains until no additional complete reps are possible, the correct amount of intensity level will have been reached.
There are high intensity training variables, as outlined in my collection of books, that allow bodybuilders to increase intensity levels even more by ending sets beyond the level of failure. These include forced reps, negatives and rest-pause sets. Learn how to properly perform these and add them to your training to smash through training plateaus and sticking points.

Proper Exercise Sequencing

All exercises will build muscle if proper form, intensity and progressive overload is pursued. But if one desires to maximize development, it’s important to organize training sessions so certain exercises are done before others.
A great example would be a leg training workout using the pre-exhaustion principle. Train the quads to failure by doing a set of leg extensions followed immediately by a heavy set of leg presses also to failure.
Since leg extensions are an isolation exercise,they exhaust the quads. Leg presses are a compound exercise that uses hip and other surrounding muscles, which are fresh, to drive the quads past failure. If these exercises were reversed,it would be impossible to execute this pre-exhaust superset.
Other scenarios are doing heavy compound exercises like bench presses before inclined dumbbell flyes to allow heavier weights to be used,which stimulates more overall growth and strength. Big muscle recruitment drives extra human growth hormone through your system,leading to even more muscle growth.
So even though these two examples use opposite approaches to muscle hypertrophy, they both are great muscle builders.
Use supersets to increase intensity by doing two exercises for the same muscle with no rest between them. Besides the pre-exhaust approach,there are almost limitless ways to use supersets to build new muscle.
For example, barbell rows supersetted with machine or dumbbell pullovers for back or close-grip bench presses supersetted with cable power push-downs for triceps. Structure your workouts based on the type of training you are doing.
Chest Workout
Let’s give some examples using the high intensity protocol:

Chest Pre-exhaust

  • Pec deck flyes – 1×12 + 3 forced reps
Supersetted with…
  • Decline dumbbell bench press – 1×6-8

Chest Compound Focus

  • Barbell flat bench press – 1×6 + 2 negatives
Supersetted with…
  • High cable crossovers – 1×10 + 2 forced reps

Chest Power and Strength

  • Incline dumbbell bench press – 1×3 + 2 negatives
1 minute rest
  • Barbell bench press – 1×5
1 minute rest
  • Seated machine dips – 1×5
Even though I advocate two sets to failure for chest during high intensity training, since we are increasing the rest between sets,thus lowering the intensity level to allow more muscle recuperation to allow the use of maximum loads, I added a third exercise.
These three examples are just scratching the surface;there are many more examples of great superset combinations.

Loading And Overloading

Attempt to add weight to the bar or machine at every workout session using small incremental additions. In most cases a 1 1/2 lb increase, accomplished with micro-plates, will go unnoticed by your muscles and allow you to build up a lot of strength over a year’s time.
Look at it this way – if you train the bench press once per week and add 1 ½ lbs per session, you will have increased your bench by 78 lbs. In two year’s time you will be able to lift 156 more lbs and so on!

Use High Intensity Variables to Stimulate More Muscle

Use forced reps, negatives, forced negatives and rest-pause training, to name a few. Forced reps are done with the assistance of a training partner after no more reps are possible at the end of a set. He/she applies just enough force on the bar or machine arm to allow 1-3 additional reps.
Negatives are a great way to subject your muscles to ultra-heavy weights. Load the bar or machine with 140% of the weight normally used in a n exercise.
Have your partner raise the weight and transfer the bar to you. Lower to a count of eight. Forced negatives are similar to standard negatives except your partner applies additional pressure to make the bar heavier during lowering.
Rest-pause training is done using a weight that is equal to your 1RM. Lift the weight once, rest just long enough to reduce the weight one plate,and repeat. Continue until a total of 8 reps have been completed. More information on HIT variables is available in my two books on HIT Variables available at Amazon.

Rest And Recuperation

I would be remiss if I didn’t stress to you that gains are stimulated in the gym but realized during rest including sleep. There are two types of recuperation, general central nervous and specific muscle.
Train each muscle only as often as is ideal to achieve maximum growth and no more. This is usually once every 7-10 days to allow growth and recuperation to take place. Train 2-3 times per week and no more to allow your overall body systems to fully recover from intense workouts.

Thursday, September 15, 2016

Build Big Shoulders: 6 Press Exercises For Hardcore Delts

6 Shoulder Exercises

Build Big Shoulders: 6 Press Exercises For Hardcore Delts

The press was one of three lifts in Olympic lifting until 1972 when it was deleted due to hardship in judging. I feel it’s easier to judge than the other two lifts, the snatch and clean and jerk. But enough of that – let’s get down to ways to use the press to build muscle.

There are many different tools which can be used to perform this popular exercise: dumbbells, barbells, bands and machines. Each one of these offers its distinct advantages, which will be briefly outlined here.

Strict Military Barbell Press

This is the most popular press and is a very effective exercise to pack muscle on the delts. Load a barbell up with the desired weight and stand or sit and press the bar overhead. The downside is you’re locked into a straight groove.

Dumbbell Press

DeltsThe use of dumbbells allows for much greater variety. Instead of being locked into a set pattern, the dumbbells can be rotated to activate surrounding muscles,which are often referred to as the ‘stabilizer’ muscles.

Selectorized Press Machine

These allow quick and easy weight selection because they have a stack of weight plates with a quick-change selector pin. A well-designed machine will force you to use the appropriate range of motion for the exercise based on scientific studies. These are great for safe control of movement while doing forced reps and negatives.

Smith Press

The Smith machine adds a measure of safety to the barbell press but has a trade-off. A barbell slides in a fixed plane along a pair of guide rods. There are pairs of pins which allow the bodybuilder to place the bar at many different locations. There is a safety catch which brakes the descent of the bar if dropped.
Many different exercises can be done with the Smith machine including the barbell squat, press and triceps press. Exercises must follow a very limited plane due to the bar guides. This is a disadvantage as it often places the bar in an unnatural position during a given movement.

Band Presses

One of the newer training tools available, and one I really find useful, are bands. Developed for use in powerlifting training, these have proven to be great for building tension as the range of motion increases during an exercise.
I find them very effective for static holds and partial reps. They are available in many different resistant levels.

Behind-The-Neck Press

This exercise stresses the shoulders in a way different than the front press does. This can be a great way to provide a new stimulus but bodybuilders must be conscious of shoulder impingement and the increase of injury incidence.
To do this exercise, load a bar with the desired weight. After placing the hands at a slightly wider than shoulder width and the bar behind the neck, press it straight overhead.
Marc Lobliner Overhead Press
There are many different methods to magnify the results obtained from training. As a HIT practitioner, I have used many of these and have devised several of my own.
Forced reps – These are done at the end of a set after hitting muscular failure. Have a friend provide enough assistance to allow the completion of 1-3 additional reps. This is great for really upping the intensity of a workout.
Negative reps – Load a bar with 140% of the weight you normally use during a set of presses. After your partner lifts the weights to the top, you lower the bar to an eight count. These are great strength and muscle builders.
Burn reps – After completing a set to failure, do a series of short, pulse reps until you feel a deep burn. The range of motion should not exceed six inches.
These will allow us to maximize delt and trap muscle growth with the proper application.
The following routines are great for adding muscle and power using the HIT protocol

Burn Reps/Forced Reps Shoulder Workout

  • Seated side dumbbell lateral raises – 1×12 + burn reps to failure
  • No rest
  • Incline dumbbell presses – 1×8 + 3 forced reps

Forced Reps Shoulder Workout

  • Bent-over cable lateral raises – 1×12 + 2 forced reps
  • No rest
  • Standing dumbbell press – 1×6 + 4 forced reps

Pure Negative Reps Shoulder Workout

  • Machine press – 1×8 (partner lifts machine arm to top)
  • 10 second rest
  • Front dumbbell raise – 1×8 (partner lifts dumbbells to top)
These three routines should be used consistently with a constant attempt to add weight in small increments. Weekly increases of 1-2 pounds really add up over a year’s time, while avoiding the Golgi tendon reflex, which is the body’s way of avoiding severe injuries to muscles and tendons during heavy lifting.
Do the first routine for one month and evaluate your progress. You should train your delts once every 7-10 days to allow them to receive the necessary rest. If you repeat training too soon, your muscles won’t be fully recuperated and your growth will have been impeded. The gym is where growth is stimulated but muscles grow when at rest.
The forced rep routine should be used during month two, with the pure negative used during month three.