P90X Extreme Home Fitness

[Full DVD's] P90X - Extreme Home Fitness

This image has been resized. Click this bar to view the full image. The original image is sized 650x518.



Click Here!

[Full DVD's] P90X - Extreme Home Fitness

What Is P90X?
Quote:
The P90X system is a 90-day workout routine that uses a technique called "muscle confusion," a technique that prevents exercise plateauing by varying exercises over days and weeks such that the body has difficulty adapting. The system includes strength training, cardio, and stretching. Notably, in addition to pull-up and push-up emphasizing workouts, the system also stresses overall body fitness by including plyometrics (jump training), yoga, and kenpo.
This image has been resized. Click this bar to view the full image. The original image is sized 738x360.


How Does It Work?
Quote:
The "classic" version of the program requires 13 weeks of 6-day workouts with an optional stretch on the seventh day. On most of the weeks, Days 1, 3, and 5 of the workout are strength-training for various parts of the body like biceps, triceps, shoulders, back, and legs. On these days, a 15-minute Abs session is included after the regular workouts. Days 2, 4, and 6 are for the cardio-related exercises: plyometrics, yoga, and kenpo, respectively.

The program begins with three weeks of the same six days of exercises repeated every week. Weeks 5 through 7 are similar to weeks 1 through 3 except that some of the strength training routines are different. Weeks 9-12 then alternate between the exercises from weeks 1-3 and 5-7. Weeks 4, 8, and 13 are designated "rest" weeks which don't include strength training but instead consist entirely of the cardio-related exercises with core synergistics and stretching added in as well.

The workout can also be modified into the "lean" or "doubles" versions.


How Does It Keep You Motivated?
Quote:
The secret behind the P90X system is an advanced training technique called "Muscle Confusion," which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there's an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!
This image has been resized. Click this bar to view the full image. The original image is sized 711x618.




DVD 1: Chest & Back (With Ab Ripper X)
Quote:
This superset chest-and-back-blasting workout emphasizes two classic upper-body exercises, push-ups and pull-ups, to build strength and develop shape. The combination of these two push and pull movements will help you burn loads of calories while simultaneously attacking, strengthening, and developing multiple muscle groups.
Download
Code:

http://rapidshare.com/files/262798102/P90X_DVD1_Chest_and_Back.part01.rar
http://rapidshare.com/files/262797998/P90X_DVD1_Chest_and_Back.part02.rar
http://rapidshare.com/files/262804803/P90X_DVD1_Chest_and_Back.part03.rar
http://rapidshare.com/files/262798061/P90X_DVD1_Chest_and_Back.part04.rar
http://rapidshare.com/files/262803901/P90X_DVD1_Chest_and_Back.part05.rar
http://rapidshare.com/files/262814060/P90X_DVD1_Chest_and_Back.part06.rar
http://rapidshare.com/files/262800035/P90X_DVD1_Chest_and_Back.part07.rar
http://rapidshare.com/files/262803973/P90X_DVD1_Chest_and_Back.part08.rar
http://rapidshare.com/files/262797327/P90X_DVD1_Chest_and_Back.part09.rar
http://rapidshare.com/files/262795884/P90X_DVD1_Chest_and_Back.part10.rar
http://rapidshare.com/files/262799614/P90X_DVD1_Chest_and_Back.part11.rar
http://rapidshare.com/files/262799642/P90X_DVD1_Chest_and_Back.part12.rar
http://rapidshare.com/files/262811654/P90X_DVD1_Chest_and_Back.part13.rar
http://rapidshare.com/files/262802693/P90X_DVD1_Chest_and_Back.part14.rar
http://rapidshare.com/files/262803551/P90X_DVD1_Chest_and_Back.part15.rar
http://rapidshare.com/files/262797360/P90X_DVD1_Chest_and_Back.part16.rar
http://rapidshare.com/files/262799148/P90X_DVD1_Chest_and_Back.part17.rar
http://rapidshare.com/files/262801657/P90X_DVD1_Chest_and_Back.part18.rar
http://rapidshare.com/files/262801804/P90X_DVD1_Chest_and_Back.part19.rar
http://rapidshare.com/files/262801741/P90X_DVD1_Chest_and_Back.part20.rar
http://rapidshare.com/files/262795954/P90X_DVD1_Chest_and_Back.part21.rar
http://rapidshare.com/files/262798718/P90X_DVD1_Chest_and_Back.part22.rar

Code:

Password: FLACShare.net

DVD 2: Polymetrics
Quote:
Get ready to go airborne. With over 30 explosive jumping moves, you won't be spending much time on the ground during this highly intense cardio routine. Plyometrics, also known as jump training, has been proven to dramatically improve athletic performance. If your sport involves a ring, rink, field, court, or track, then this training will give you the edge. Just be prepared to "Bring It" for a full hour when you leap into this workout, because there is no letting up.
Download
Code:

http://rapidshare.com/files/262809068/P90X_DVD2_Polymetrics.part01.rar
http://rapidshare.com/files/262807151/P90X_DVD2_Polymetrics.part02.rar
http://rapidshare.com/files/262805227/P90X_DVD2_Polymetrics.part03.rar
http://rapidshare.com/files/262809110/P90X_DVD2_Polymetrics.part04.rar
http://rapidshare.com/files/262804747/P90X_DVD2_Polymetrics.part05.rar
http://rapidshare.com/files/262809578/P90X_DVD2_Polymetrics.part06.rar
http://rapidshare.com/files/262810151/P90X_DVD2_Polymetrics.part07.rar
http://rapidshare.com/files/262804106/P90X_DVD2_Polymetrics.part08.rar
http://rapidshare.com/files/262809522/P90X_DVD2_Polymetrics.part09.rar
http://rapidshare.com/files/262805890/P90X_DVD2_Polymetrics.part10.rar
http://rapidshare.com/files/262808027/P90X_DVD2_Polymetrics.part11.rar
http://rapidshare.com/files/262806073/P90X_DVD2_Polymetrics.part12.rar
http://rapidshare.com/files/262806396/P90X_DVD2_Polymetrics.part13.rar
http://rapidshare.com/files/262807453/P90X_DVD2_Polymetrics.part14.rar
http://rapidshare.com/files/262807123/P90X_DVD2_Polymetrics.part15.rar
http://rapidshare.com/files/262812537/P90X_DVD2_Polymetrics.part16.rar
http://rapidshare.com/files/262811943/P90X_DVD2_Polymetrics.part17.rar
http://rapidshare.com/files/262810017/P90X_DVD2_Polymetrics.part18.rar
http://rapidshare.com/files/262808575/P90X_DVD2_Polymetrics.part19.rar
http://rapidshare.com/files/262807515/P90X_DVD2_Polymetrics.part20.rar
http://rapidshare.com/files/262810967/P90X_DVD2_Polymetrics.part21.rar
http://rapidshare.com/files/262809231/P90X_DVD2_Polymetrics.part22.rar

Code:

Password: FLACShare.net

DVD 3: Shoulders & Arms
Quote:
Nothing rounds out the perfect physique like a pair of well-defined arms and shoulders, and with its potent combination of pressing, curling, and fly movements, this routine will leave you feeling stronger and looking sexier. Whether you want to build muscle mass or just slim and tighten what you've already got, these targeted shoulder and arm exercises will get you the results you want.
Download
Code:

http://rapidshare.com/files/262822399/P90X_DVD3_Shoulders_and_Arms.part01.rar
http://rapidshare.com/files/262819897/P90X_DVD3_Shoulders_and_Arms.part02.rar
http://rapidshare.com/files/262821441/P90X_DVD3_Shoulders_and_Arms.part03.rar
http://rapidshare.com/files/262822294/P90X_DVD3_Shoulders_and_Arms.part04.rar
http://rapidshare.com/files/262821357/P90X_DVD3_Shoulders_and_Arms.part05.rar
http://rapidshare.com/files/262825311/P90X_DVD3_Shoulders_and_Arms.part06.rar
http://rapidshare.com/files/262822727/P90X_DVD3_Shoulders_and_Arms.part07.rar
http://rapidshare.com/files/262822733/P90X_DVD3_Shoulders_and_Arms.part08.rar
http://rapidshare.com/files/262822805/P90X_DVD3_Shoulders_and_Arms.part09.rar
http://rapidshare.com/files/262825341/P90X_DVD3_Shoulders_and_Arms.part10.rar
http://rapidshare.com/files/262822386/P90X_DVD3_Shoulders_and_Arms.part11.rar
http://rapidshare.com/files/262823842/P90X_DVD3_Shoulders_and_Arms.part12.rar
http://rapidshare.com/files/262823823/P90X_DVD3_Shoulders_and_Arms.part13.rar
http://rapidshare.com/files/262823553/P90X_DVD3_Shoulders_and_Arms.part14.rar
http://rapidshare.com/files/262824693/P90X_DVD3_Shoulders_and_Arms.part15.rar
http://rapidshare.com/files/262820017/P90X_DVD3_Shoulders_and_Arms.part16.rar
http://rapidshare.com/files/262819964/P90X_DVD3_Shoulders_and_Arms.part17.rar
http://rapidshare.com/files/262822448/P90X_DVD3_Shoulders_and_Arms.part18.rar
http://rapidshare.com/files/262824702/P90X_DVD3_Shoulders_and_Arms.part19.rar
http://rapidshare.com/files/262821499/P90X_DVD3_Shoulders_and_Arms.part20.rar
http://rapidshare.com/files/262823402/P90X_DVD3_Shoulders_and_Arms.part21.rar

Code:

Password: FLACShare.net

DVD 4: Yoga X
Quote:
Yoga is a vital part of any fitness regimen, and is an absolute must for an extreme program like P90X. This routine combines strength, balance, coordination, flexibility, and breath work to enhance your physique and calm your mind. Yoga X will leave you feeling energized, invigorated, and maybe even a little enlightened.
Download
Code:

http://rapidshare.com/files/262832237/P90X_DVD4_Yoga_X.part01.rar
http://rapidshare.com/files/262829273/P90X_DVD4_Yoga_X.part02.rar
http://rapidshare.com/files/262831580/P90X_DVD4_Yoga_X.part03.rar
http://rapidshare.com/files/262832870/P90X_DVD4_Yoga_X.part04.rar
http://rapidshare.com/files/262833057/P90X_DVD4_Yoga_X.part05.rar
http://rapidshare.com/files/262829290/P90X_DVD4_Yoga_X.part06.rar
http://rapidshare.com/files/262832296/P90X_DVD4_Yoga_X.part07.rar
http://rapidshare.com/files/262834193/P90X_DVD4_Yoga_X.part08.rar
http://rapidshare.com/files/262833107/P90X_DVD4_Yoga_X.part09.rar
http://rapidshare.com/files/262833011/P90X_DVD4_Yoga_X.part10.rar
http://rapidshare.com/files/262831698/P90X_DVD4_Yoga_X.part11.rar
http://rapidshare.com/files/262832955/P90X_DVD4_Yoga_X.part12.rar
http://rapidshare.com/files/262829266/P90X_DVD4_Yoga_X.part13.rar
http://rapidshare.com/files/262829267/P90X_DVD4_Yoga_X.part14.rar
http://rapidshare.com/files/262829724/P90X_DVD4_Yoga_X.part15.rar
http://rapidshare.com/files/262829773/P90X_DVD4_Yoga_X.part16.rar
http://rapidshare.com/files/262829746/P90X_DVD4_Yoga_X.part17.rar
http://rapidshare.com/files/262830008/P90X_DVD4_Yoga_X.part18.rar
http://rapidshare.com/files/262830653/P90X_DVD4_Yoga_X.part19.rar
http://rapidshare.com/files/262834297/P90X_DVD4_Yoga_X.part20.rar
http://rapidshare.com/files/262832268/P90X_DVD4_Yoga_X.part21.rar

Code:

Password: FLACShare.net

DVD 5: Legs & Back
Quote:
Get ready to squat, lunge, and pull for a total-body workout like no other. While the main focus of this workout lies in strengthening and developing the leg muscles (quads, hamstrings, glutes, and calves), there's also a handful of great pull-up exercises to give your legs a quick breather while you work the upper body.
Download
Code:

http://rapidshare.com/files/268646731/P90X_DVD5_Legs_and_Back.part01.rar
http://rapidshare.com/files/268640513/P90X_DVD5_Legs_and_Back.part02.rar
http://rapidshare.com/files/268654670/P90X_DVD5_Legs_and_Back.part03.rar
http://rapidshare.com/files/268655073/P90X_DVD5_Legs_and_Back.part04.rar
http://rapidshare.com/files/268650695/P90X_DVD5_Legs_and_Back.part05.rar
http://rapidshare.com/files/268659724/P90X_DVD5_Legs_and_Back.part06.rar
http://rapidshare.com/files/268640799/P90X_DVD5_Legs_and_Back.part07.rar
http://rapidshare.com/files/268641509/P90X_DVD5_Legs_and_Back.part08.rar
http://rapidshare.com/files/268641292/P90X_DVD5_Legs_and_Back.part09.rar
http://rapidshare.com/files/268646523/P90X_DVD5_Legs_and_Back.part10.rar
http://rapidshare.com/files/268659515/P90X_DVD5_Legs_and_Back.part11.rar
http://rapidshare.com/files/268645557/P90X_DVD5_Legs_and_Back.part12.rar
http://rapidshare.com/files/268645109/P90X_DVD5_Legs_and_Back.part13.rar
http://rapidshare.com/files/268650103/P90X_DVD5_Legs_and_Back.part14.rar
http://rapidshare.com/files/268654652/P90X_DVD5_Legs_and_Back.part15.rar
http://rapidshare.com/files/268650295/P90X_DVD5_Legs_and_Back.part16.rar
http://rapidshare.com/files/268641004/P90X_DVD5_Legs_and_Back.part17.rar
http://rapidshare.com/files/268646077/P90X_DVD5_Legs_and_Back.part18.rar
http://rapidshare.com/files/268655425/P90X_DVD5_Legs_and_Back.part19.rar
http://rapidshare.com/files/268650756/P90X_DVD5_Legs_and_Back.part20.rar
http://rapidshare.com/files/268655041/P90X_DVD5_Legs_and_Back.part21.rar
http://rapidshare.com/files/268650319/P90X_DVD5_Legs_and_Back.part22.rar
http://rapidshare.com/files/268655013/P90X_DVD5_Legs_and_Back.part23.rar

Code:

Password: FLACShare.net

DVD 6: Kenpo X
Quote:
Kenpo X was created to give P90X users a high-intensity cardiovascular workout packed with lots of punching and kicking combinations to improve balance, endurance, flexibility, and coordination. During this workout you'll learn some of the most effective ways to defend yourself, while at the same time getting your body in peak condition.
Download
Code:

http://rapidshare.com/files/267921598/P90X_DVD6_Kenpo_X.part01.rar
http://rapidshare.com/files/267921302/P90X_DVD6_Kenpo_X.part02.rar
http://rapidshare.com/files/267920167/P90X_DVD6_Kenpo_X.part03.rar
http://rapidshare.com/files/267919279/P90X_DVD6_Kenpo_X.part04.rar
http://rapidshare.com/files/267920312/P90X_DVD6_Kenpo_X.part05.rar
http://rapidshare.com/files/267920842/P90X_DVD6_Kenpo_X.part06.rar
http://rapidshare.com/files/267921687/P90X_DVD6_Kenpo_X.part07.rar
http://rapidshare.com/files/267920076/P90X_DVD6_Kenpo_X.part08.rar
http://rapidshare.com/files/267921371/P90X_DVD6_Kenpo_X.part09.rar
http://rapidshare.com/files/267920646/P90X_DVD6_Kenpo_X.part10.rar
http://rapidshare.com/files/267919217/P90X_DVD6_Kenpo_X.part11.rar
http://rapidshare.com/files/267920464/P90X_DVD6_Kenpo_X.part12.rar
http://rapidshare.com/files/267920978/P90X_DVD6_Kenpo_X.part13.rar
http://rapidshare.com/files/267921366/P90X_DVD6_Kenpo_X.part14.rar
http://rapidshare.com/files/267919767/P90X_DVD6_Kenpo_X.part15.rar
http://rapidshare.com/files/267920069/P90X_DVD6_Kenpo_X.part16.rar
http://rapidshare.com/files/267919637/P90X_DVD6_Kenpo_X.part17.rar
http://rapidshare.com/files/267921294/P90X_DVD6_Kenpo_X.part18.rar
http://rapidshare.com/files/267919819/P90X_DVD6_Kenpo_X.part19.rar
http://rapidshare.com/files/267921632/P90X_DVD6_Kenpo_X.part20.rar
http://rapidshare.com/files/267920246/P90X_DVD6_Kenpo_X.part21.rar

Code:

Password: FLACShare.net

DVD 7: X Stretch
Quote:
Stretching is the one thing that will help you achieve a higher level of athleticism over a longer period of time. The X Stretch routine is an integral part of the program that will help prevent injuries and avoid plateaus. The extensive full-body stretches that make up this routine use disciplines from Kenpo karate, hatha yoga, and various sports to ensure that your body is fully prepared to meet all P90X challenges head-on.
Download
Code:

http://rapidshare.com/files/276653506/P90X_DVD7_X_Stretch.r00
http://rapidshare.com/files/276645932/P90X_DVD7_X_Stretch.r01
http://rapidshare.com/files/276654781/P90X_DVD7_X_Stretch.r02
http://rapidshare.com/files/276649469/P90X_DVD7_X_Stretch.r03
http://rapidshare.com/files/276652158/P90X_DVD7_X_Stretch.r04
http://rapidshare.com/files/276646216/P90X_DVD7_X_Stretch.r05
http://rapidshare.com/files/276655186/P90X_DVD7_X_Stretch.r06
http://rapidshare.com/files/276652567/P90X_DVD7_X_Stretch.r07
http://rapidshare.com/files/276646280/P90X_DVD7_X_Stretch.r08
http://rapidshare.com/files/276660357/P90X_DVD7_X_Stretch.r09
http://rapidshare.com/files/276648932/P90X_DVD7_X_Stretch.r10
http://rapidshare.com/files/276650749/P90X_DVD7_X_Stretch.r11
http://rapidshare.com/files/276649330/P90X_DVD7_X_Stretch.r12
http://rapidshare.com/files/276652606/P90X_DVD7_X_Stretch.r13
http://rapidshare.com/files/276652263/P90X_DVD7_X_Stretch.r14
http://rapidshare.com/files/276646284/P90X_DVD7_X_Stretch.r15
http://rapidshare.com/files/276649072/P90X_DVD7_X_Stretch.r16
http://rapidshare.com/files/276648456/P90X_DVD7_X_Stretch.r17
http://rapidshare.com/files/276651985/P90X_DVD7_X_Stretch.r18
http://rapidshare.com/files/276655228/P90X_DVD7_X_Stretch.rar

Code:

Password: FLACShare.net

DVD 8: Core Synergistics
Quote:
Each and every exercise in the Core Synergistics workout recruits multiple muscle groups to build and support the core (lumbar spine and trunk muscles), while at the same time conditioning your body from head to toe. Loaded with a variety of fun, unique, and challenging exercises, this routine will get you moving in all directions to maximize your P90X results.
Download
Code:

http://rapidshare.com/files/268629197/P90X_DVD8_Core_Synergistics.part01.rar
http://rapidshare.com/files/268617793/P90X_DVD8_Core_Synergistics.part02.rar
http://rapidshare.com/files/268621350/P90X_DVD8_Core_Synergistics.part03.rar
http://rapidshare.com/files/268628921/P90X_DVD8_Core_Synergistics.part04.rar
http://rapidshare.com/files/268620891/P90X_DVD8_Core_Synergistics.part05.rar
http://rapidshare.com/files/268624993/P90X_DVD8_Core_Synergistics.part06.rar
http://rapidshare.com/files/268617338/P90X_DVD8_Core_Synergistics.part07.rar
http://rapidshare.com/files/268621169/P90X_DVD8_Core_Synergistics.part08.rar
http://rapidshare.com/files/268625167/P90X_DVD8_Core_Synergistics.part09.rar
http://rapidshare.com/files/268625264/P90X_DVD8_Core_Synergistics.part10.rar
http://rapidshare.com/files/268621587/P90X_DVD8_Core_Synergistics.part11.rar
http://rapidshare.com/files/268628969/P90X_DVD8_Core_Synergistics.part12.rar
http://rapidshare.com/files/268629648/P90X_DVD8_Core_Synergistics.part13.rar
http://rapidshare.com/files/268624762/P90X_DVD8_Core_Synergistics.part14.rar
http://rapidshare.com/files/268629195/P90X_DVD8_Core_Synergistics.part15.rar
http://rapidshare.com/files/268617332/P90X_DVD8_Core_Synergistics.part16.rar
http://rapidshare.com/files/268617903/P90X_DVD8_Core_Synergistics.part17.rar
http://rapidshare.com/files/268625180/P90X_DVD8_Core_Synergistics.part18.rar
http://rapidshare.com/files/268617715/P90X_DVD8_Core_Synergistics.part19.rar
http://rapidshare.com/files/268621408/P90X_DVD8_Core_Synergistics.part20.rar
http://rapidshare.com/files/268617602/P90X_DVD8_Core_Synergistics.part21.rar

Code:

Password: FLACShare.net

DVD 9: Chest, Shoulders & Triceps
Quote:
Packed with an array of moves that target both large and small muscles, this workout will do wonders for your upper body. In just one full sequence you'll get a healthy dose of presses, flys, and extensions to push you to the brink. The results will be a stronger, leaner, and highly defined upper torso that will leave you looking awesome, with or without a shirt.
Code:

http://rapidshare.com/files/279820464/P90X_DVD9_Chest_Shoulders_and_Triceps.part01.rar
http://rapidshare.com/files/279831669/P90X_DVD9_Chest_Shoulders_and_Triceps.part02.rar
http://rapidshare.com/files/279819580/P90X_DVD9_Chest_Shoulders_and_Triceps.part03.rar
http://rapidshare.com/files/279816617/P90X_DVD9_Chest_Shoulders_and_Triceps.part04.rar
http://rapidshare.com/files/279819638/P90X_DVD9_Chest_Shoulders_and_Triceps.part05.rar
http://rapidshare.com/files/279815665/P90X_DVD9_Chest_Shoulders_and_Triceps.part06.rar
http://rapidshare.com/files/279818451/P90X_DVD9_Chest_Shoulders_and_Triceps.part07.rar
http://rapidshare.com/files/279818005/P90X_DVD9_Chest_Shoulders_and_Triceps.part08.rar
http://rapidshare.com/files/279821784/P90X_DVD9_Chest_Shoulders_and_Triceps.part09.rar
http://rapidshare.com/files/279821947/P90X_DVD9_Chest_Shoulders_and_Triceps.part10.rar
http://rapidshare.com/files/279831577/P90X_DVD9_Chest_Shoulders_and_Triceps.part11.rar
http://rapidshare.com/files/279832561/P90X_DVD9_Chest_Shoulders_and_Triceps.part12.rar
http://rapidshare.com/files/279816604/P90X_DVD9_Chest_Shoulders_and_Triceps.part13.rar
http://rapidshare.com/files/279831677/P90X_DVD9_Chest_Shoulders_and_Triceps.part14.rar
http://rapidshare.com/files/279815865/P90X_DVD9_Chest_Shoulders_and_Triceps.part15.rar
http://rapidshare.com/files/279817790/P90X_DVD9_Chest_Shoulders_and_Triceps.part16.rar
http://rapidshare.com/files/279834186/P90X_DVD9_Chest_Shoulders_and_Triceps.part17.rar
http://rapidshare.com/files/279819945/P90X_DVD9_Chest_Shoulders_and_Triceps.part18.rar
http://rapidshare.com/files/279815829/P90X_DVD9_Chest_Shoulders_and_Triceps.part19.rar
http://rapidshare.com/files/279817995/P90X_DVD9_Chest_Shoulders_and_Triceps.part20.rar
http://rapidshare.com/files/279819708/P90X_DVD9_Chest_Shoulders_and_Triceps.part21.rar
http://rapidshare.com/files/279831395/P90X_DVD9_Chest_Shoulders_and_Triceps.part22.rar

Code:

Password: FLACShare.net


Click Here!

Defeat Your Skinny Genetics and Own 2009: The 1 +1 Skinny Guy Transformation Program

It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn't pack it on successfully last year, what makes you think this year is going to be any different? Seriously?

Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn't it? I thought so.

So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different?

Give me a amen if you have decided that 2008 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I'll take care of you, providing you with the best skinny guy transformation program.

My Own Skinny Guy Experience

Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular 'before and after' pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life...

Skinny Guys Must Play By A Different Set Of Rules

As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!

Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is - your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008.

Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you've read this far, you won't be making that mistake this year!

Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength

• Strength training is incredibly taxing on the body's central nervous system. Increasing your central nervous system's work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
• Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over - especially on those lagging body parts!
• Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
• Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing him to curl much more weight on his curling exercises.
• Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
• Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
• Strength training leads to progressive overload. If you are thinking, "But I don't care how much I can lift. All I care about is not being skinny anymore and building a good physique. I'm not a power lifter or bodybuilder." I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress.

Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?

How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say - not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!

The 1 + 1 Skinny Guy Strength Program

Stage 1: 4 x 4 Strength Phase
Week 1-3

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	4 x 4	311	2-3 m
Bench Press	4 x 4	311	2-3 m
Bent Over Rows	4 x 4	311	2-3 m
Upright Rows	2 x 20	211	1 m
Calve Raises	2 x 20	211	1 m
Wednesday
Exercise	Work Sets	Speed	Rest
Lunges	4 x 12-15	311	2-3 m
Stiff Leg Deadlifts	4 x 12-15	311	2-3 m
Dips	4 x failure	311	1 m
Chin Ups	4 x failure	311	1 m
Weighted Abdominal Work	3 x 30	211	1 m
Friday
Exercise	Work Sets	Speed	Rest
Deadlifts	4 x 4	311	2-3 m
Military Presses	4 x 4	311	2-3 m
Wide Grip Pull Ups	4 x 4	311	2-3 m
Barbell Shrugs	2 x 20	211	1 m
Calve Raises	2 x 20	211	1 m

Stage 2 - 5 x 5 Strength Phase
Weeks 4-6

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	5 x 5	311	2-3 m
Stiff-Leg Deadlifts	5 x 5	311	2-3 m
Barbell Curls	5 x 5	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calf raises	3 x 30	311	1 m
Tuesday
Exercise	Work Sets	Speed	Rest
Dumbell Bench Presses	5 x 5	311	2-3 m
Barbell Rows	5 x 5	311	2-3 m
Dumbell Shoulder Presses	5 x 5	311	2-3 m
Weighted Abdominal Work	3x 30	211	1 m
Thursday
Exercise	Work Sets	Speed	Rest
Deadlifts	5 x 5	311	2-3 m
Lunges	5 x 5	311	2-3 m
Close Grip Presses	5 x 5	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calve Raises	3 x 30	311	1 m
Thursday
Exercise	Work Sets	Speed	Rest
Incline Bench Presses	5 x 5	311	2-3 m
Seated Row	5 x 5	311	2-3 m
Military Presses	5 x 5	311	2-3 m
Weighted Abdominal Work	3 x 30	211	1 m

Stage 3 - 6 x 6 Strength Phase
Weeks 7-9

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	6 x 6	311	2-3 m
Bench Press	6 x 6	311	2-3 m
Bent Over Rows	6 x 6	311	2-3 m
Upright Rows	3 x 15	311	1 m
Calve Raises	3 x 15	311	1 m
Wednesday
Exercise	Work Sets	Speed	Rest
Lunges	4 x 8-12	311	2-3 m
Stiff Leg Deadlifts	4 x 8-12	311	2-3 m
Dips	4 x failure	311	1 m
Chin Ups	4 x failure	311	1 m
Weighted Abdominal Work	3 x 30	211	1 m
Friday
Exercise	Work Sets	Speed	Rest
Deadlifts	6 x 6	311	2-3 m
Military Presses	6 x 6	311	2-3 m
Wide Grip Pull Ups	6 x 6	311	2-3 m
Barbell Shrugs	3 x 15	211	1 m
Calve Raises	3 x 15	211	1 m

Stage 4 - 7 x 7 Strength Phase
Weeks 9-12

Monday
Exercise	Work Sets	Speed	Rest
Back Squats	7 x 7	311	2-3 m
Stiff-Leg Deadlifts	7 x 7	311	2-3 m
Barbell Curls	7 x 7	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calf raises	3 x 30	311	1 m
Tuesday
Exercise	Work Sets	Speed	Rest
Dumbell Bench Presses	7 x 7	311	2-3 m
Barbell Rows	7 x 7	311	2-3 m
Dumbell Shoulder Presses	7 x 7	311	2-3 m
Weighted Abdominal Work	3 x 30	211	1 m
Thursday
Exercise	Work Sets	Speed	Rest
Deadlifts	7 x 7	311	2-3 m
Lunges	7 x 7	311	2-3 m
Close Grip Presses	7 x 7	311	2-3 m
Barbell Shrugs	3 x 30	311	1 m
Calve Raises	3 x 30	311	1 m
Friday
Exercise	Work Sets	Speed	Rest
Incline Bench Presses	7 x 7	311	2-3 m
Seated Row	7 x 7	311	2-3 m
Military Presses	7 x 7	311	2-3 m
Weighted Abdominal Work	2 x 20	211	1 m

Weight Training Program Notes:

• You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively.
• You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively.
• You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference. For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift - go for it. If you know you will get better results with dumbell's instead of barbells - don't be afraid to follow your instincts and be involved in the training process.
• For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week.
• I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period.
  e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus.
• For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though.
• The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps.
• You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring.
• The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
• You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program.

Cardiovascular and Flexibility Training Tips

• During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following:
• At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts.
• Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim.
• Incorporate the cardio work to enhance your muscle gain goals - not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don't try out for the soccer team at the same time you are trying to transform your body!
• Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost.
• Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury.

Take The Challenge

Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!

Click Here!

Learn How To Build Muscle In 4 Simple Steps

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

Click Here!

How To Get A Six-Pack - The Wrong Way!

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess - six pack abs! I don't know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.

Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped up and misguided information - even among so-called 'fitness experts' - you should skeptical of discerning about all abdominal training equipment and programs. Let's first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.

Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle - great logic!

Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer.

If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

Click Here!

Get Ripped, How To Get Ripped Fast!

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training

* Skinny guys should train less than 45 minutes each workout.
* Skinny guys should focus on only compound movements and no isolated movements.
* Skinny guys should focus on getting stronger by 5% every two weeks.
* Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
* Skinny guys should have there body parts split up into a maximum three day program.
* Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
* Bulky guys can incorporate more isolated movements for caloric expenditure.
* Bulky guys should still maintain their strength which will ensure no muscle loss.
* Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
* Bulky guys can spend more time per muscle group and split their body parts over 5 days.


How To Get Ripped With Nutrition

* Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
* Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
* Skinny guys should be eating at least 2x as many carbs as proteins.
* Skinny guys should be getting high quality fats with each meal.
* Skinny guys should be getting extra calories through workout nutrition drinks.
* Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
* Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
* Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
* Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
* Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
* Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
* Bulky guys should only consume liquid carbs during the workout.
* Bulky guys should consume carbs only in the form of veggies and fruits.


How To Get Ripped With Cardio

* Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
* Skinny guys should keep their cardio workouts as far away as possible from their weights.
* Skinny guy should keep their cardio workouts less than 20-30 minutes.
* Skinny guys should do cardio no more than 2 - 4 x a week.
* Skinny guys should perform cardio on a full stomach.
* Skinny guys should have a protein-carb workout drink ready after the workout.
* Skinny guys should avoid long, endurance-style training.
* Bulky guys should do there cardio immediately after weights.
* Bulky guys should do a mixture of long, slow cardio and interval cardio.
* Bulky guys can do cardio up to 7-10 x a week in extreme cases.
* Bulky guys should do cardio on a empty stomach for quicker fat loss.
* Bulky guys should sip on a protein drink to avoid muscle loss.


Click Here!

Top 49 Things I Learned In 2009

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

1. Pull ups are better than pull downs. Duh.

2. You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone.

3. Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger.

4. John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less.

5. Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing."

6. The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode!

7. Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions.

8. The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!"

9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on...

10. I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off.

11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes...

12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!

13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.

14. Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome.

15. It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.

16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys.

17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.

18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best.

19. I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree.

20. Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking.

21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.

22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results.

23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free.

24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.

25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.

26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life.

27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication.

28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts.

29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once.

30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed.

31. No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity.

32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue.

33. Write everything down. This will help clarify your goals and use the past to replicate the future.

34. Find a mentor. They will accelerate your learning and take you closer to your goal.

35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.

36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!

37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree.

38. I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?

39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism.

40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls.

41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row.

42. Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes...

43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same.

44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.

45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus.

46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting.

47. You don't know what you don't know.

48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning.

49. You will get the exact same thing this year if you keep doing the same thing you did last year.


Click Here!

No More Excuses: Diet and Nutritional Planning for 2009

Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply...

The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!

In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2008.

Creating a Safe House

Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices.

Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise.

The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2008:

The Fridge and Pantry Makeover

Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.

Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.

Here's What to Dump in the Garbage

It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.'

However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.

GET RID OF THESE FOODS

SODAS AND JUICES - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water.

HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein.

FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.

You're better off spicing up your meals naturally without all the sugar and extra empty calories.

MOST PROCESSED FOODS - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!

CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.

WHITE FLOUR PRODUCTS like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.

A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?

BAKING SUPPLIES - more chemicals to wreak havoc on the human body.

POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.

MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.

Here's What to Add to the Kitchen

Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy.

Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.

ADD THESE FOODS

BEVERAGES - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda!

BONELESS CHICKEN BREASTS - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat.

COOKING SPRAY - Only buy the ones made from canola or olive oil

CHEESE - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.

DRIED FRUIT - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious.

Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with hydrogenated oils as an additive.

EGGS - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed.

EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes.

Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs.

EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground.

FRUIT - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.

Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.

GREEN TEA - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best.

GRAINS - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran.

LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat!

LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal.

MEAT, POULTRY AND FISH - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats.

MIXED NUTS - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.

SAUCES AND CONDIMENTS - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.
Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.

SALMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins.

SPICES - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life.

VEGETABLES - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.

Secret Tip When Grocery Shopping

You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats.

Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.

Create a Nutritional Plan and Follow It

Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.

Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...

One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'

Replace Old Habits With New Habits

Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world!

The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.

It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!

Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT!

"A bad habit never disappears miraculously;
it's an undo-it-yourself project."
-Abigail Van Buren-

HERE ARE SOME PRACTICAL TIPS
TO HELP YOU CREATE NEW HABITS:

1. Post your meal plan on the fridge. If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot.

2. Prepare your meals in advance. Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them.

3. Buy a cooler and Tupperware containers. Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler!

4. Buy your supplements in bulk. How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting.

Failing to Prepare Is Preparing To Fail
I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved?

When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it!

Decide To Be Successful and Take Responsibility.

I learned this philosophy from the Australian strength coach Ian King. It goes something like this:

"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action."

This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.

POWERFUL!

Jim Rohn, one of the world's greatest personal development coaches constantly preaches passionately on this topic and has this to say.

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes."

Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.


Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.

Do you think that the best way to fulfill your potential for 2008 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!

THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL.

So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire.

Make 2008, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!

Click Here!

Do You Know How To Gain Muscle Fast?

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?

Click Here!

Some videos I found usefull during my exercises

A list of useful videos I watched and influenced me.


VIDEO 1
The Top 7 Classic Muscle Building & Metabolism Boosting Exercises
http://www.youtube.com/watch?v=y97LizqTOTI






















VIDEO 2
6 Week Muscle Gaining Workout
http://www.youtube.com/watch?v=2ePNzQ6RY54&feature=user






















VIDEO 3
6 Week Body Sculpting Workout For Females
http://www.youtube.com/watch?v=mGjfQ8kakL4










Click Here!

Avoid Building Muscle The Wrong Way! Part 1

How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...

There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don't be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.

Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:

Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio...

Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?

Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.

Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps

I'll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!

Interestingly, every time I 'm at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

Do me a favour and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over 4x as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.

Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Now hear me out. I'm not saying that direct arm training is a waste. I'm simply leading you to discover that less is often more when training small muscle groups such as your bi's and tri's.

Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger

I can't count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, "But I don't care about how much I can lift, I just want to get ripped and muscular."

I get his short attention span back by stating, "Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger." Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.

Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.

Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!

Don't believe me? Next time you go to your gym check out who the biggest guys are. Don't be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn't think so.

Click Here!