P90X Extreme Home Fitness

[Full DVD's] P90X - Extreme Home Fitness

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[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.
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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!
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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
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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!

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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.

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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!

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