When most people picture a
well-developed arm, they
tend to think of an enormous,
pumped-up bicep muscle. The truth is
that the triceps are actually the larger
and more complex muscle group. The
perfectly-proportioned arm consists of
two-thirds triceps and one-third biceps.
So, if you want your arms to look good
from any angle, keep in mind that it’s the
triceps that give the arms most of
their size.
To achieve this ideal size and proportion
yourself, you’ll need to shock the muscles
with focused, high-intensity exercise,
using variety and the maximum amount
of weight possible. Keep in mind,
however, that doing so doesn’t mean
you should load on an unreasonable
amount of weight and sacrifice form and
technique.
As with many other exercises, using
improper form when training the triceps
will shift the focus of the exercise onto a
different muscle group.
In many triceps exercises, for example,
being unaware of the direction of your
elbows will result in the transfer of the
work onto your shoulders. At this point,
your triceps are merely along for the ride.
So stay focused! READ MORE

Walk into a room with strong
shoulders and you instantly
command attention and
respect. Shoulders that show their shape
even underneath your clothes announce
to the world that you’re in top condition.
Wide, fully-developed shoulders help
create the coveted tapered physique, not
only emphasizing your upper body, but
also making your waist appear smaller
and your arms look bigger.
In training shoulders, variety is
important. The shoulder muscles, also
known as the deltoids or “delts,” are
comprised of three heads—the anterior
(front), the medial (middle) and the
posterior (rear). Since no one exercise
optimally works out the entire shoulder,
it’s best to attack the muscles from
three different angles. Correct body
positioning is especially important when
performing shoulder exercises, since a
slight error in position will take the
emphasis off the muscle you’re targeting.
Caution: Injuries are a frequent problem
with shoulder training. During the lifting
and the lowering, take it slowly and focus
on good form. The shoulders are used in
so many different exercises, and so many
sports and activities, that they are likely
candidates for a host of overuse injuries. READ MORE

Maybe you just blend in with the
crowd. Or perhaps you’re that
distinguished person who stands
apart and catches peoples’ eyes. So much of
our physical presence has to do with how
we hold ourselves. And a prominent part of
how we hold ourselves is our chest.
A well-defined chest establishes a strong
“presence” and sends a message to the
world that we are confident and competent.
The pectoral muscles, or “pecs,” are an
important symbol of physical strength: A
powerful chest is something everyone
recognizes. For the exercises we chose to
help you develop a strong chest, we
followed the tried-and-true philosophy
that basics are best. Of course, some of
them, like the classic bench press, can
boost your ego as well as your muscle
mass. But remember, form is everything.
Without proper form, you may lift
more weight, but you won’t get the
results you desire. If you succumb to the
temptation of overloading the weight,
you’ll shift the focus away from your
chest and make yourself more susceptible
to injury. Your goal is to build your best
body—not set Olympic records. READ MORE

The bicep muscles are crucial for
pulling and lifting movements you
perform constantly throughout
the day. But perhaps the most compelling
reason to train your biceps is the almost
immediate effect you see in the mirror. The
bicep muscles, when flexed, are the classic
symbol of a powerful physique.
The biceps are also the most visible muscle
to train. When you curl a weight, you
can easily watch yourself in the mirror
and see the biceps swell enormously
under the strain. We promise you’ll
enjoy training these muscles—and
showing them off.
It is important to remember to focus on
form and smooth, controlled movement.
Resist the temptation to use your body
weight for leverage when performing
curls. To create a growth-producing
burn, you have to isolate the biceps
by paying strict attention to form.
Variety is also key here. By performing
a variety of exercises, you’ll emphasize
different areas of the biceps, creating
a fuller, rounder shape. You’ll also
force your body to keep adapting to the
changing types of stress. This means
your biceps get bigger faster. READ MORE

Alot of people don’t like to
train their backs because they
can’t really see the muscles
being worked. It’s an “out-of-sight,
out-of-mind” thing.
But the back is the key area you
can train to significantly change the
proportions of your entire body, so
people notice even when you’re fully
clothed. A well-developed back is at
least as visible under your clothes as
a strong chest, and definitely more
visible under most clothes than say, your
biceps. Strong lats (the large muscles of
the back or “latissimus dorsi”) help create
that classic V-shape; the wider your
back and shoulders, the smaller your
waist appears.
Another good reason to devote serious
attention to the muscles behind you is
that they greatly assist with developing
the muscles in front. Want maximum
results from squatting, curling or
pressing exercises? All of these require
a strong back. Back strength also
promotes proper body mechanics (and
prevents injury) as you bend, twist
and lift throughout the day.
With all this in mind, isn’t it time to
pay a little more attention to your back? READ MORE

Afirm, tight stomach i s the
cornerstone of a well-built body.
Your abdominals are the center of
your body and, arguably, no other body
part better defines your overall condition.
So what’s the secret to getting great abs?
The answer, quite simply, is that there is
no secret. The only way to get great abs is
to follow a training program that
includes cardio, proper nutrition and
supplementation, in addition to weight
training. Of course, you have to train
your abs hard, with as much intensity as
any other body part.
For a number of people, the abdominal
muscles are covered by a layer of fat. And
no matter how many crunches they do,
they won’t see those powerful muscles
until that unhealthy roll around the
midsection is gone and their bodyfat
percentage reaches the single digits for
men or the low teens for women. Then,
and only then, will they uncover those
muscles that they have worked so hard
to build.
With all the fancy new gadgets and
gizmos that promise the abs of your
dreams, it can be confusing to figure
out the best way to train. The reality is
that it couldn’t be easier. A flat surface, a
bench, or a pull-up bar are all the
equipment you need.
Remember, to get the maximum
intensity from every workout, you
must focus on the contraction of
the abdominal muscles during each
repetition. READ MORE

TheWorkout
By Mark Casselman, MS, CSCS
Like the 2001 version of the Rock-Hard Challenge, this core
program is based on a three-day split: pressing movements
on one day, pulling movements on another and leg exercises
on a third day. The big twist this time around is that
we’ve planned the program around a microcycle system,
where your routine changes week to week. Those changes
in training style, total training volume and intensity effectively
stack your gains one on top of the other. You won’t
hit a plateau at any time during the program (as long as you
rest on the planned recovery days), and you’ll be looking
and feeling your best in weeks!
There are no shortcuts when it comes to constructing a
fantastic physique; however, this innovative reorganization
of your training routine challenges your system to respond
quickly with positive adaptations. Take note: Each week
is a one-shot deal — you’ll never get another chance to
revisit the same combination of sets, reps, weight and exer-
cises at any time during the challenge — so make every
repetition count. READ MORE

Anyone who has been in gyms long enough has come across Mike Mentzer’s system of heavy duty training at some point. Mike Mentzer, Mr. America, Mr Universe (with perfect score) was an extremely talented, massive and yes, intelligent bodybuilder.
During his early career, he followed the school of Schwarzenegger and Weider, which was a high volume approach. This way of training brought him an immense amount of mass and density, as seen in the photo. After the infamous 1980 Mr. Olympia, Mike retired from competing and started researching training and nutrition. READ MORE

You can have a great training program, the best equipment,
a perfect nutritional plan, an ideal rest and sleep schedule,
and the most positive attitude in the world, but it will all be
largely if not totally wasted if you do not use good exercise
technique. In order of priority, exercise technique comes BEFORE
program design.
Over the years, hundreds of thousands of people, if not millions,
have been forced to give up weight training because of
pain and injuries caused by using faulty exercise form. But
apply what you learn from this book and you will be able to
train safely for a lifetime.
Though it may seem unbelievable, gyms are usually terrible
places for learning about good exercise form. You need to be
knowledgeable enough so that you can take full responsibility
for your training. That is where this book comes in. READ MORE

Neck Exercise Guides
Isometric Neck Exercise – Front And Back
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place
both of your hands on the front side of your head and gently push for the required number of seconds on your
workout. Resist any movement of your head by “isometrically” contracting your neck muscles. Repeat with your
hands placed on the back side of your head. This is an excellent way to strengthen your neck muscles with
minimal risk of injury. Can also be done on the sides of your head.
Isometric Neck Exercise – Sides
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
http://www.bodybuilding.com/fun/exerprint.php?R…e=&MainMuscle=Neck&Isolation=&Equip=&order=Name (1 of 5) [12/30/2004 1:23:45 AM]
Bodybuilding.com – Exercise Guides Database – Printable Page
Tips: You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place
both your left hand on the on the left side of your head and gently push for the required number of seconds on
your workout. Resist any movement of your head by “isometrically” contracting your neck muscles. Repeat with
your right hand on the right side of your head. This is an excellent way to strengthen your neck muscles with
minimal risk of injury. Can also be done on the front and back of the head.
Lying Face Down Plate Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Lie face down with shoulders about even with the end of a flat bench. Place a barbell plate on the back of
your head and hold it in place with your hands. Raise head up and back in a semicircular motion as far as
http://www.bodybuilding.com/fun/exerprint.php?R…e=&MainMuscle=Neck&Isolation=&Equip=&order=Name (2 of 5) [12/30/2004 1:23:45 AM]
Bodybuilding.com – Exercise Guides Database – Printable Page
comfortable. Return to starting position.
Lying Face-Up Place Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Lie on your back with your shoulders about even with the end of the bench. Place a flat barbell plate on
your forehead and hold in place with your hands. Raise your head in a semicircular motion as far as
comfortable. Return to starting position slowly.
Seated Head Harness Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
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Bodybuilding.com – Exercise Guides Database – Printable Page
Tips: Place the desired weight on chain attached to the head harness. Sit on a flat bench with your feet firmly
on the floor. Lean forward slightly so the plate hangs free. Place your hands on your knees. Raise head up and
back in a semicircular motion as far as comfortable. Can be done standing as well.
Standing Head Harness Neck Resistance
Exercise Data
Main Muscle Worked: Neck
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Place the desired weight on chain attached to the head harness. Stand with your feet wider than shoulder
width. Lean forward slightly so the plate hangs free. Place your hands on your knees. Raise head up and back
in a semicircular motion as far as comfortable. Can also be done seated.
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Bodybuilding.com – Exercise Guides Database – Printable Page
Traps Exercise Guides
Barbell Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart.
Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down
as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders
as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can
also be down with dumbbells. READ MORE

This Book Can Be A Powerful Step In Your
Compelling Journey!
I know what you want—and I’m committed to helping you get it!
I feel privileged to have this opportunity to share my thoughts, opinions, ideas,
mental strategies, and the lessons I have learned. It is my sincere desire that this
book will provide information and inspiration to get you closer to earning the
physique you ultimately want. Whether it’s by means of one of the exercises that
creates clarity and improves your training intensity or a personal challenge or
struggle I share that gives you the courage to try just one more time, I want to be
your coach and friend who helps you reach your bodybuilding goals. READ MORE

Hello and welcome!
Thanks for purchasing my new e-book, TRAIN SMART! It’s loaded with revolutionary,
proven knowledge and techniques that will allow you to quickly
and efficiently transform your body to whatever level of fitness and muscularity
you desire – from muscle toning and firming – to conditioning for a
sport—to adding 20, 30 or even 40 pounds of new, hard muscle to your
frame. All without drugs, without spending a fortune on nutritional supplements
and without wasting your time in the gym.
This e-book is concise. You probably already know that I co-authored
seven books and edited five other bodybuilding books for IRONMAN magazine.
Those books make a stack of paper about two feet high. But when
people ask me what to do in the gym to quickly add some muscle to their
bodies, they don’t want to read 1,000 pages. They just want the “core” of
my knowledge. That fact was the beginning of this project.
You see, a while ago, my 22-year-old nephew told me he was getting into
weightlifting and he wanted to know what I thought he should be doing in
the gym to maximize his results. He knew John and I wrote books on the
subject, performed research with trainees from 18 to 55 years of age,
measured their results every step of the way and synthesized them into full
workouts and specialization workouts. He knew all of that and more – BUT
HE DIDN’T WANT TO READ THAT MUCH ! – he just wanted his uncle to tell
him the core knowledge from all those books and all that research! The
best of the best, without any preamble, padding or self-serving B.S. about
how smart we were compared to others!
So, I gave it to him.
That made me realize I really could condense what I’d learned developing
Power Factor Training, Power Factor Specialization, Static Contraction
Training, new data, feedback from customers, experience from personal
consultations – everything! – into a relatively small book. And I could make
it available to anyone in the world via the Internet!
And that’s what you have right now. The best information garnered from
years of research and real world testing. I urge you to read every word
of it. The knowledge you need is in these pages – but it’s concise – I don’t
repeat the same things over and over. You can jump around all you
want. You can just pick a workout and get going. But when a question
comes up … you’ll find the answer in here. READ MORE

INTRODUCTION
Ever since the fitness craze in the 1980’s, we have become a
nation increasingly aware of our health and physique. Millions of
dollars are spent every year in the quest for a perfect body. Gyms are
big business, personal trainers are making a tidy living helping people
stay fit, and body building supplements are at an all-time level of
performance.
In actuality, the sport of body building has been around for quite
some time. In the late 19th century, the man known as the “father of
bodybuilding”, Eugen Sandow was credited with inventing the sport by
inviting people to view his body in muscle display performances.
Sandow built a stage performance around displays of strength
and agility as well as showing off a “Grecian” physique which was
considered the ultimate body. He became so successful, he created
several businesses around his fame and was among the first people to
market body building products bearing his name. As he became more
popular, he was credited with the invention of the first exercise
equipment marketed to the masses.
Sandow was also credited with beginning the first body building
contest called “The Great Competition” held in London. This
competition was the basis for many others to follow including the Mr.
Olympia competition that remains the most popular body building
contest to date.
When World War II broke out, men in the country were inspired
to become bigger in their physique, stronger, and more aggressive in
their behavior. Training techniques were improved, nutrition was
focused on more than ever, and body building equipment evolved into
effective means for working muscles in ways never thought of before.
It was also around this time that many body building
organizations came into being including the Amateur Athletic Union
and the International Federation of Body Building. In 1970, body
building was taken to a new level when the film “Pumping Iron” was
released starring Austrian newcomer Arnold Schwarzenegger.
Through the years, body building has just grown in popularity
becoming almost an obsession for many people. Women have started
to take an interest in honing their bodies, and the sport has evolved
into a real competitive arena.
If you’ve always wanted to learn about how to build your body to
that “Grecian Ideal” envisioned by Eugen Sandow, there can be a lot
to learn. This book will guide you through some of the basics to get
you started. Of course, nothing will compare to actually getting to the
gym and lifting those weights, but you’ll need some information first.
That’s why we’re here. We want to reveal body building secrets
to YOU. READ MORE

Addendum
Copyright © 2005
The following issues stem from various questions and comments directed towards me,
which I have not had time to integrate into my compendium.
Weightlifting stunts growth?
Weightlifting has proven to be safe for people of all ages and will not stunt your
growth– I started when I was 13ish. The one caveat is that you have to follow perfect
form. If, for example, you are bent over in half and learning forward while squatting
(very poor form), there is a chance you could fuse growth plates together, among other
problems. If you are uncertain about your form, ask a trainer at your gym for assistance.
Exercising releases testosterone and growth hormone?
In my compendium, I made reference to heavy core compound movements (e.g.,
squat, deadlift, etc..) and Olympic-style movements increasing testosterone and gH
(growth hormone) production. While these movements do cause this to occur, the effect
is minimal and only lasts for a minute period of time. I mention this because some people
are under the impression that your levels increase 8 to 10 fold after doing these
movements and that the effect lasts for hours on end – this simply is not the case.
So why did I mention this point in my compendium – simple – who does not want
to try and harness every ounce of testosterone production, no matter how miniscule the
quantity.
If you want serious testosterone release, sleep. This is when the largest quantities
are produced (and hence why your testosterone levels are the highest in the morning after
you wake up). If you want gH release, do some endurance training. READ MORE

BODYBUILDING COMPETITION GUIDE
International Association of Resistance Trainers
The information provided in this manual refers to amateur based contests. Professional level competitions
have a somewhat different layout. Furthermore, competition procedures are routinely restructured for
higher efficiency and entertainment, and may not completely reflect what is found in this section. Contact
the governing body for complete competition details. READ MORE

Like the 2001 version of the Rock-Hard Challenge, this core
program is based on a three-day split: pressing movements
on one day, pulling movements on another and leg exercises
on a third day. The big twist this time around is that
we’ve planned the program around a microcycle system,
where your routine changes week to week. Those changes
in training style, total training volume and intensity effectively
stack your gains one on top of the other. You won’t
hit a plateau at any time during the program (as long as you
rest on the planned recovery days), and you’ll be looking
and feeling your best in weeks!
There are no shortcuts when it comes to constructing a
fantastic physique; however, this innovative reorganization
of your training routine challenges your system to respond
quickly with positive adaptations. Take note: Each week
is a one-shot deal — you’ll never get another chance to
revisit the same combination of sets, reps, weight and exer- READ MORE

Like the 2001 version of the Rock-Hard Challenge, this core
program is based on a three-day split: pressing movements
on one day, pulling movements on another and leg exercises
on a third day. The big twist this time around is that
we’ve planned the program around a microcycle system,
where your routine changes week to week. Those changes
in training style, total training volume and intensity effectively
stack your gains one on top of the other. You won’t
hit a plateau at any time during the program (as long as you
rest on the planned recovery days), and you’ll be looking
and feeling your best in weeks!
There are no shortcuts when it comes to constructing a
fantastic physique; however, this innovative reorganization
of your training routine challenges your system to respond
quickly with positive adaptations. Take note: Each week
is a one-shot deal — you’ll never get another chance to
revisit the same combination of sets, reps, weight and exer- READ MORE

Like the 2001 version of the Rock-Hard Challenge, this core
program is based on a three-day split: pressing movements
on one day, pulling movements on another and leg exercises
on a third day. The big twist this time around is that
we’ve planned the program around a microcycle system,
where your routine changes week to week. Those changes
in training style, total training volume and intensity effectively
stack your gains one on top of the other. You won’t
hit a plateau at any time during the program (as long as you
rest on the planned recovery days), and you’ll be looking
and feeling your best in weeks!
There are no shortcuts when it comes to constructing a
fantastic physique; however, this innovative reorganization
of your training routine challenges your system to respond
quickly with positive adaptations. Take note: Each week
is a one-shot deal — you’ll never get another chance to
revisit the same combination of sets, reps, weight and exer- READ MORE

When it comes to exercises, physique champions are not bound
by the shackles of just doing the regular so called core exercise
movements all the time; rather they are always experimenting,
looking for unusual or more efficient exercises to perform.
Do as the champion bodybuilders do by closely examining the
exercises you are currently performing and see if they are giving
you the results you desire.
Here are some of the little know secret exercises physique
champions use to keep their muscles big & defined. All of the
following exercises offer some new twists to the regular
exercises you may have been doing previously – which will
transform a dull, arduous, run-of-the-mill workout into an
exhilarating and inspiring, enjoyable and productive experience!
Enjoy!!! READ MORE

INTRO:
Congratulations, you have made it this far. This manual will teach you everything you
must do to have a great body. But remember, only you have the power to use the
information that you learn.
I was prompted to write this because I am surrounded by so many people that are
constantly seeking out weight loss information. I know exactly what needs to be done and
I want to show others.
It is impossible to know absolutely everything about fitness, and I’m not saying I do. But,
I do know how to lose weight and the information contained in this manual will teach you
just that. Before you start this program remember these three things READ MORE

8 Editorial:
More Ways to Use 101 Workouts
CHAPTER 1: CHEST
10 Beginner Programme
12 15-Minute Routine
14 At-Home Training
16 Advanced Routine: Dexter Jackson
18 Advanced Routine: Omar Deckard
20 Advanced Routine: Nasser El Sonbaty
22 7 Specialised Routines
CHAPTER 2: DELTS
26 Beginner Programme
28 15-Minute Routine
30 At-Home Training
32 Advanced Routine: Günter Schlierkamp
34 Advanced Routine: Bob Cicherillo
36 Advanced Routine: Craig Titus
38 7 Specialised Routines
CHAPTER 3: BACK
42 Beginner Programme
44 15-Minute Routine
46 At-Home Training
48 Advanced Routine: Mike Dragna
50 Advanced Routine: Garrett Downing
52 Advanced Routine: Dorian Yates
54 7 Specialised Routines
CHAPTER 4: LEGS
58 Beginner Programme
60 15-Minute Routine
62 At-Home Training
64 Advanced Routine: Shawn Ray
66 Advanced Routine: Milos Sarcev
68 Advanced Routine: Jay Cutler
70 7 Specialised Routines READ MORE

Welcome to
UNIVERSAL
BODYBUILDING’S
12 Week BODY SHAPING COURSE
Congratulations
on your desire to enter the fascinating world of Fitness, body shaping and bodybuilding!
We have just received your enrollment form, and we’re pleased you have chosen Universal
Bodybuilding as your personal trainer. We offer the most exclusive Body-shaping
program available. By taking the simple first step of enrollment you have embarked on the
path to improved body and health.
Just a note….
…to give you a few tips, so that you can expect the quality standards set by
Universal Bodybuilding.
Nothing can stop you from achieving your physical goals! Put your heart
and desire into your training and nothing can stop you from success. You
will improve! It is a scientific fact that the body responds to progressive
exercise and correct eating habits, it would be impossible not to improve
while following this unique course! Our thousands of satisfied students
prove the effectiveness of our famous course. We have yet to see one
person who follows this course not gain!
You have taken the most important step, enrolling with “Universal”! This
proved that you are a person who demands the most out of life, good
health and a beautiful body. Without good health you have nothing, with
good health you can accomplish almost anything you set out to do in this
world. READ MORE

Stretching by Bob Anderson hit the scene in 1980, way ahead of its time, when a lot of ordinary people were getting interested in fitness and were starting to run, cycle, and work out. It had stretching routines for these beginners, as well as for serious competitive athletes. It also included general stretches for everyday activities. People liked its simple, sensible approach with clear black and white illustrations that accompany each and every exercise. Trainers and doctors found it to be such a valuable resource they recommended it to patients and clients. READ MORE

The exercises in this guide will help explain some of the best ways to perform some of the more popular weight training exercises. These weight training exercises have been taken from the website www.building-muscle101.com .
The information in building muscle 101 is geared towards the novice weight trainer but it can also be a nice refresher for those seasoned weight lifters and athletes.
The main goal of this web site is to give you quality information you need to put together a muscle building plan from start to finish. No gimmicks and no hype. If you are looking to build muscle and power, this website can be a great help.
With this web site you will find great weight lifting information and weight lifting tips to help you build muscle and get you started on your life long pursuit of health and fitness.
Here’s what you can expect from Building muscle 101:
! How to design and implement your weight lifting routine;
! How to build a complete nutritional plan;
! Weight lifting supplements;
! Fitness equipment reviews;
! Tasty body building recipes and menus;
! Weight lifting tips and techniques;
! Beginner weight lifting routines to the advanced;
! Specialized training routines;
! Figuring out your optimal nutritional needs;
! Full exercise illustrations and descriptions;
! And much, much more… READ MORE

Congratulations on your decision to increase your muscle size and strength by choosing
the “Blast Your Bench” program. Please read the contents of this program thoroughly. To
get the maximum benefit from this program you must strictly follow the exercise and diet
plan; please do not add your own variations to the program as this will slow your
progress. This program is based upon training and nutrition concepts that have been
proven to work. But it doesn’t mean that the program is easy! You are going to have to
work hard to reap the ultimate benefits. The “Blast Your Bench” program will
show how to achieve maximum growth, but there are no shortcuts or excuses.
“Blast Your Bench” is an awesome shock routine that will rapidly increase your bench
press strength. Gains of 30, 40, 50, and even as much as 60 pounds are not uncommon
with this 3 week training routine!
There is also a Special Bonus Report Included at the end of the program. This is a
modified version of the “Blast Your Bench” training system that will focus on increasing
your squatting strength.
In the program we will explain the training methods and techniques. You will learn
exactly step by step what you need to do in order to achieve maximum results. We will
cover proper nutrition and supplementation, ways to increase your natural anabolic
hormones, techniques to speed recovery, and much more!
So without any further delay, let’s get started! READ MORE

Congratulations on your decision to increase your muscle size and strength by choosing
the “Blast Your Bench” program. Please read the contents of this program thoroughly. To
get the maximum benefit from this program you must strictly follow the exercise and diet
plan; please do not add your own variations to the program as this will slow your
progress. This program is based upon training and nutrition concepts that have been
proven to work. But it doesn’t mean that the program is easy! You are going to have to
work hard to reap the ultimate benefits. The “Blast Your Bench” program will
show how to achieve maximum growth, but there are no shortcuts or excuses.
“Blast Your Bench” is an awesome shock routine that will rapidly increase your bench
press strength. Gains of 30, 40, 50, and even as much as 60 pounds are not uncommon
with this 3 week training routine!
There is also a Special Bonus Report Included at the end of the program. This is a
modified version of the “Blast Your Bench” training system that will focus on increasing
your squatting strength.
In the program we will explain the training methods and techniques. You will learn
exactly step by step what you need to do in order to achieve maximum results. We will
cover proper nutrition and supplementation, ways to increase your natural anabolic
hormones, techniques to speed recovery, and much more!
So without any further delay, let’s get started! READ MORE

Important – READ THIS FIRST!
Why I wrote this e-book?
I’ve been where you are right now!
You’ve got a burning desire to build a better body. I know this because you
bought this book.
You want to get it but there’s a lot of confusion out there. Every where you
look “experts” can’t seem to agree on anything. If someone could just give
you a roadmap to make your journey easier.
Let me tell you a story…
When I started working out about 14 years ago I tried everything you can
imagine. I was just getting into bodybuilding and didn’t know anything about
nutrition, weight training, or supplements. The first place I looked for this
information was the bodybuilding magazines at the local bookstore.
That was my first and biggest mistake!
I tried the routines, nutrition programs, and just about every supplement on
the market outlined in the bodybuilding magazines in the hope that it would
add muscle to my skinny body.
What I didn’t realize at the time was the bodybuilding magazines are more
interested in promoting their own interest than providing accurate
information.
When I realized this I began to look for other sources of bodybuilding
information. I wanted to find the secrets to getting huge! I read scientific
studies, books from famous strength coaches, Russian strength experts, and
everything I could get my hands on that revealed how to pack on more
muscle weight. READ MORE

Important – READ THIS FIRST!
Why I wrote this e-book?
I’ve been where you are right now!
You’ve got a burning desire to build a better body. I know this because you
bought this book.
You want to get it but there’s a lot of confusion out there. Every where you
look “experts” can’t seem to agree on anything. If someone could just give
you a roadmap to make your journey easier.
Let me tell you a story…
When I started working out about 11 years ago I tried everything you can
imagine. I was just getting into bodybuilding and didn’t know anything about
nutrition, weight training, or supplements. The first place I looked for this
information was the bodybuilding magazines at the local bookstore.
That was my first and biggest mistake!
I tried the routines, nutrition programs, and just about every supplement on
the market outlined in the bodybuilding magazines in the hope that it would
add muscle to my skinny body.
What I didn’t realize at the time was the bodybuilding magazines are more
interested in promoting their own interest than providing accurate
information.
When I realized this I began to look for other sources of bodybuilding
information. I wanted to find the secrets to getting huge! I read scientific
studies, books from famous strength coaches, Russian strength experts, and
everything I could get my hands on that revealed how to pack on more
muscle weight. READ MORE

Mention the name Bill Phillips to any of the people he’s helped transform and you will see their faces light up with appreciation and respect. These people include:

Hundreds of thousands of men and women who read his magazine for guidance and straightforward information about exercise, nutrition, and living with strength. READ MORE

Tom is an accomplished STEROID-FREE bodybuilder who has competed 28 times in drug-tested competitions. As you can see looking at his pictures, he walks the talk and sets the example for all his followers. READ MORE

Background

Tom Venuto is a bodybuilder, gym owner, freelance writer, success coach and author of “Burn the Fat, Feed The Muscle” (BFFM): Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom has written over 150 articles and has been featured in IRONMAN magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Men’s Exercise. Tom’s inspiring and informative articles on bodybuilding, weight loss and motivation are featured regularly on dozens of websites worldwide. READ MORE

In Beyond Bodybuilding, you get the essence of most-all of the strategies, tips, routines and fine points Pavel has developed over many years for the elite men and women of the strength game. Now, with Beyond Bodybuilding, there are simply no more excuses for not excelling in strength, continuing to gain, continuing to reach new heights in your performance. READ MORE

IF TRAINING YOUR BICEPS after back or your triceps after chest has left your arms only mildly pumped, it is time to ditch those disappointing results.

Start by shifting the larger bodypart you typically train beforehand to another day, then pair your bia’s and tria’s together using supersets and tri-sets in one intense session. Exercise scientists identify the 8-–12 rep range as best for musclebuilding. READ MORE

• Moving muscles slowly can increase tension, but this is not always practical when speed is
required. Muscles were not really built to be slow although it may be useful in activities such
as arm wrestling.
• Speed can, however, increase power, like force. Speed and force/tension/strength both make
up power.
• Regularly tensing up your muscles deliberately can soon make your muscles even more toned,
as the nervous system becomes programmed and starts doing it for you. You should however
try to pick up some heavy sometimes, as your body has to become accustomed and you need
to develop a skill for doing the actual thing.
• Another way to exert power is to tense all your other muscles to get more power from just
something as small as your grip – this is called “hyper irradiation”.
• Strength training and endurance training are both important.
• Aim to exercise at least 3 times a week, with at least 30min sessions.
• About an hour or two before exercising, eat complex-carbohydrate foods like pasta, rice, bread,
fruits or vegetables.
• Drink water during exercise. During longer workouts, consider drinking a sports drink, with
no more than 10% carbohydrate.
• After working out, you should have a small meal immediately like Weetabix, bananas or
beans, full of proteins and carbohydrate. About an hour later, have some complexcarbohydrate
foods like pasta, bread, potatoes, rice, vegetables, meat, fish or eggs.
• Go to bed hungry for more growth hormones to be released. READ MORE

Let’s face it – you don’t want the term beginner to apply to you for very long. Either you’ve never lifted weights before, or you once did but are coming off an extended absence from the gym and are looking for a program to ease you back into training. Whatever the case, you don’t mind a gradual approach, but at the same time you want to graduate to advanced status sooner rather than later. Not to mention you’d like to see your body getting bigger, leaner and stronger as soon as possible. Fine with us. We would hate to stunt your growth. READ MORE

Instructions

Preparation
From a rack with barbell upper chest height,
position bar high on back of shoulders and grasp
barbell to sides. Dismount bar from rack and stand
with shoulder width stance.

Execution
Descend until thighs are just past parallel to floor.
Extend knees and hips until legs are straight.
Return and repeat. READ MORE

Instructions

Preparation
From a rack with barbell upper chest height,
position bar on front of the shoulders. Cross arms
and place hands on top of barbell with upper arms
parallel to floor. Dismount bar from rack. READ MORE

Instructions

Preparation
With feet flat beneath bar, squat down and grasp
bar with a shoulder width or slightly wider over
hand or mixed grip.

Execution
Lift bar by extending hips and knees to full
extension. Pull shoulders back at top of lift if
rounded. Return and repeat. READ MORE

Instructions

Preparation
From a rack with barbell upper chest height,
position bar high on back of shoulders and grasp
barbell to sides. Dismount bar from rack and stand
with shoulder width stance.

Execution
Descend until thighs are just past parallel to floor.
Extend knees and hips until legs are straight.
Return and repeat. READ MORE

It’s been more than three decades since Arnold Schwarzenegger won the last of his seven Mr. Olympia titles in 1980, yet the workouts that helped mold him into arguably the greatest bodybuilder ever are as valid today as they were then. From the time he migrated from Munich to Southern California in 1969, right through to his first retirement from professional bodybuilding in 1975 (1980 represented his brief competitive comeback), everything Arnold did revolved around training. He would train twice a day at Gold’s Gym in Venice, joined by all of his closest friends—bodybuilding icons like Franco Columbu, Frank Zane, and Dave Draper. READ MORE

ARNOLD’S AB WORKOUT

Arnold’s approach to ab training was fairly simple. He had a few favorite moves that he did for fairly high reps. Then again, when you think how hard he trained his core with his thrice-weekly leg and back workouts, you’d figure he probably didn’t even need to train his abs at all. READ MORE

In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central nervous system. READ MORE

”The mind always fails first, not the body. The secret is to make your mind work for you, not against you”

Arnold’s chrest training

Arnold pecs were truly impressive, even as teenager. It was always one of his strong body parts. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity.

“I seemed to train my chest hard and correctly from the beginning,” he wrote. “My chest grew because I gave it the most attention, placing it first in my workout.”

Here are some of Arnold’s best chest-training tips culled from the many articles he wrote and interviews he gave over the years. READ MORE

Matt DeMinico, “National Champion Under Development” – DeMinico, of Motor City CrossFit, introduces us to 13-year-old future Olympic speedskating hopeful, and CrossFitter, Andrew Astalos. His story is a testament not only to the effectiveness of CrossFit training but also to the role of commitment and balance in training (especially for kids) and the importance of excellent coaching. READ MORE

Use this guide to track your way trough the Metabolic Diet, customizing it to suit your needs.The numbers correspond to this labels on the troubleshooting page of the Metabolic Diet on AllProTraining.com READ MORE

About The Author
I am presently a licensed physician in Ontario, Canada, specializing in Nutrition and Sports Medicine.
I hold an honors degree in biological science, majoring in molecular biochemistry and genetics (1968), and a medical degree (1971) – both from the University of Toronto. I am certified as a Medical Review Officer (MRO) by the Medical Review Officer Certification Council (MROCC), and as a Master of Fitness Sciences (MFS) by the International Sports Sciences Association (ISSA). I am also a member of the American Academy of Sports Medicine.
I was an assistant professor at the University of Toronto for ten years (1988 to 1998) lecturing and researching on athletic performance, nutritional supplements and drug use in sports.
I was a world-class athlete for over twenty years, winning the world championships in Powerlifting in 1976, and the World Games in the sport of Powerlifting in 1981. I was Canadian champion eight times, Pan American champion twice, and North American champion twice. I was the first Canadian Powerlifter to become a World Champion and first Canadian Powerlifter to total 10 times bodyweight in any weight class and I’m the only Canadian to ever total ten times bodyweight in two weight classes. READ MORE

“How To Totally & Radically Transform Your
Physique In Eight Weeks Or Less!”
A complete resource of bodybuilding
information designed to help you achieve
your goals as quickly as possible!
Even if you’re a “hard gainer” and have been
disappointed with other diets and training
programs, we guarantee results! READ MORE

The physiological and pharmacological
effects of protein and amino acids on athletic
performance, health, disease, and longevity

Disclaimer
This book is not intended for the treatment or prevention of disease, nor as a
substitute for medical treatment. Programs outlined herein should not be adopted
without consultation with your health professional. Use of the programs herein is
at the sole choice and risk of the reader. The author is neither responsible, nor
liable for any harm or injury resulting from this program or the use of the
exercises described herein. READ MORE

A guide to DC training.

 Welcome. This is an UNOFFICIAL beginner’s guide to the advanced bodybuilding routine known as DC training, created by Doggcrapp, taught by Doggcrapp and In-Human. If you want to talk to DC and IH, go to http://www.intensemuscle.com. DC offers a personal training program for only the most dedicated bodybuilders who wish to become the world’s greatest. READ MORE

Su m m a r y
Agility is an important component
of many sports but has not been extensively
researched. The various
components that contribute to agility
performance are discussed and
training guidelines are provided.
There appears to be limited transfer
to agility performance from straight
sprint training as well as from general
strength training. The principle of
training specificity is emphasized to
achieve maximum transfer to onfield
performance. READ MORE

Introduction
Healthy living is something we all aspire to ascertain, in a world where everything is
achievable.
However, with life being full of distinct pressures, we are constantly bombarded with
scare-mongering stories, whether it’s the size zero phenomenon or the obesity
epidemic.
In reality, healthy living and reaching a healthy
weight are determined by different factors for each
and every person.
Our expert advice is here to provide you with the
ability to achieve and maintain a healthy and life
enhancing weight.
You must always remember that:
• Good health is linked to a good diet. There is endless advice available to you
about the best foods and weightloss systems around, but sometimes it is hard to
know what to do for the best. This guide is here to help you.
• Trying to maintain a healthy lifestyle by keeping fit is necessary to help boost
your energy levels, as well as your metabolism. Just by boosting your daily
activities as part of your routine, will ensure that you can reap these rewards.
• Worldwide, there are increasing numbers of people using alternative medicines
to help them reach their healthy living aspirations. These are used to help
alleviate illnesses or symptoms, which will help encourage a healthier lifestyle
and your wellbeing on the whole. READ MORE

BEGINNER
Frequency: Do these exercises as part of a total-body
weight workout three times a week.
Rest: 1 minute between exercises
Progress: Increase weights each week, shooting for increases
of 21⁄2 to 5 pounds at a time.
How long: Follow this program for your first 4 to 8 weeks
of exercise, or your first few weeks after returning from a
break. When you stop making strength gains, you’re ready
for the Advanced Beginner program. READ MORE

Having been around for nearly 40 years now, anabolic steroids are considered relatively old drugs. Unlike the more glamorous designer drugs produced of late, anabolic steroids are primarily derivatives of testosterone that act on the body’s hormonal axis. In the 40’s, injectable testosterone was manufacture primarily for the treatment to people suffering severe malnutrition, mainly POW’s. In the early 50’s, scientists became convinced that testosterone was responsible for masculine characteristics in men. At around that time, athletes in the eastern world were already using anabolic injections in an effort to increase their strength. As Russian athletes crushed weight lifting records with surprising regularity some members of the medical community became convinced that the use of anabolic steroids were responsible. Since that time, as fitness in general and bodybuilding in particular “came out of the closet” in the 70’s and became an accepted passtime of the mainstream, anabolic steroid usage has become increasingly prevalent (6 & 60). Today, of all recreational drugs used by the general population, anabolic steroids are by far the most common. Steroid abuse is the fastest-growing form of drug abuse in the U.S. The U.S. Food and Drug Administration estimates nationwide that there are 500,000 heroine and 500,000 crack cocaine abusers. Some recent estimates suggest that in excess of 4 million athletes have used anabolic steroids for physique or performance enhancement in the United States. READ MORE

ABSTRACT
We studied healthy men who underwent blood sampling for
plasma nandrolone, testosterone and inhibin measurements
before and for 32 days after a single i.m. injection of 100 mg of
nandrolone ester in arachis oil. Twenty-three men were randomized
into groups receiving nandrolone phenylpropionate
(group 1, n 5 7) or nandrolone decanoate (group 2, n 5 6)
injected into the gluteal muscle in 4 ml of arachis oil vehicle or
nandrolone decanoate in 1 ml of arachis oil vehicle injected into
either the gluteal (group 3, n 5 5) or deltoid (group 4, n 5 5)
muscles. Plasma nandrolone, testosterone and inhibin concentrations
were analyzed by a mixed-effects indirect response
model. Plasma nandrolone concentrations were influenced
(P , .001) by different esters and injection sites, with higher and
earlier peaks with the phenylpropionate ester, compared with
the decanoate ester. After nandrolone decanoate injection, the
highest bioavailability and peak nandrolone levels were observed
with the 1-ml gluteal injection. Plasma testosterone
concentrations were also influenced (P , .001) by the ester and
injection site, with the most rapid, but briefest, suppression
being due to the phenylpropionate ester, whereas the most
sustained suppression was achieved with the 1-ml gluteal injection.
Plasma inhibin concentrations were also significantly
influenced by injection volume and site, with the lowest nadir
occurring after the nandrolone decanoate 1-ml gluteal injection.
Thus, the bioavailability and physiological effects of a nandrolone
ester in an oil vehicle are greatest when the ester is
injected in a small (1 ml vs. 4 ml) volume and into the gluteal vs.
deltoid muscle. We conclude that the side-chain ester and the
injection site and volume influence the pharmacokinetics and
pharmacodynamics of nandrolone esters in an oil vehicle in
men. READ MORE

Introduction

The topic of steroids is such a deep and vast topic, it is impossible to cover everything. With increasing popularity and awareness, steroids are becoming a commonplace item in any bodybuilder, powerlifter, or even recreational gym rat’s arsenal of “supplements”. There is not one professional bodybuilder out there that has not used a steroid. Yeah, it’s a big statement, but it’s true. If someone is pro, READ MORE

Anadrol / Anapolan50 (oxymetholone) 8 to 9 hours

Anavar (oxandrolone) 9 hours

Danabol (methandrostenolone, methandienone) 4.5 to 6 hours

Winstrol (stanozolol)

(tablets or depot taken orally) 9 hours

GENERIC NAME
Testosterone Propionate
CHEMICAL NAME
17β-Hydroxy-4-androsten-3-one 17-propionate
MOLECULAR STRUCTURE
C22H32O3
MOLECULAR WEIGHT
344.49
PROPRIETARY NAME: Testorapid®
DOSAGE FORM: 100mg/ml injection
COMPOSITION
Each ml of Testorapid contains Testosterone
Propionate USP 100mg in oily base quantity
sufficient.
PHARMACOLOGICAL CLASSIFICATION
Androgenic Hormone.
MECHANISM OF ACTION
Testosterone is secreted from leydig cell of testes. It is responsible for development of secondary
sex characters in males at the time of puberty and subsequent maintenance of spermatogenesis
during reproductive life of males. It binds to intracellular receptors in target cells where as the hormone
receptor complex translocates to nucleus where it attaches to specific binding sites on the
chromosomes. This leads to increased synthesis of mRNA and protein READ MORE

The recurring controversy and politicization on the use of anabolic androgenic steroids
(AAS) has been front and center in the news headlines. Within the last month the release of
the book, “Wada MF, Williams, L. Game of Shadows: Barry Bonds, BALCO, and the
Steroids Scandal that Rocked Professional Sports. Gotham Books; March 23, 2006,”
precipitating Commissioner Bud Selig to name George J. Mitchell, former Senate majority
leader, to lead an investigation into what appears to be the sport’s long, and troubling,
involvement with steroids. This falls almost exactly one year after publication of the book,
“Canseco, J. Juiced: Wild Times, Rampant ‘Roids, Smash Hits, and How Baseball Got Big.
Regan Books; February 14, 2005.” Following within a month was the Government Reform
Committee Hearing, United States House of Representatives, on March 17, 2005. The
hearing was entitled “Restoring Faith in America’s Pastime: Evaluating Major League
Baseball’s Efforts to Eradicate Steroid Use.”[[1]] The hearing was the first in a series of
hearings regarding steroid use in professional sports. READ MORE

Pharmacology is the area of science concerned with drugs and their exerted effect on biological systems. Pharmacokinetics, a sub-branch
of pharmacology, is the study of the processes of absorption, distribution, metabolism and elimination of drugs within the body.
Collectively, these four components are termed disposition. Steroids can display differing pharmacokinetic characteristics depending on
their structure, which in turn determines their behavior (and therefore concentration) in the blood. It therefore stands to reason that in
order to design an effective steroid cycle, one must have a sound understanding of steroid pharmacokinetics. READ MORE

INTRODUCTION
Many people have asked over the last few years when I was going to update
information on the steroids in use to day. I answer that easily by saying what
extra can be said about a certain steroid that has not been already written
because to be honest there is not much that CAN be said. There are not many
new steroids except for the numerous counterfeits that abound and their variety
continues to grow, sadly.
It truly pisses me off when I get hammered from the more advanced reader
moaning about the fact that I may have not written enough about e.g.
Sustanon or Deca or the favourite PCT i.e. HCG, Clomid or Arimidex etc. Have
you ever thought that it may be MY opinion that I do not agree that shit loads
of HCG, Clomid or Arimidex should be taken! Maybe I feel that MOST people
worry too much about PCT (post cycle therapy) when they have either not
taken ENOUGH gear in the first place or the gear that they have taken is shite
anyway; the latter being the most probable! READ MORE

Introduction
This book has been written after many requests from many trainees, clients and
indeed friends simply because they wish to know at least the very basics of
steroids in use today. The controversies that surround steroids today are blown so
much out of proportion by the media, it is laughable in many ways. It is agreed
without doubt, that the abuse of ANY drug is not the way to go and also that the
young must be guided away as much as possible in the hope that they will
ATTEMPT to train without the use of these aids. We cannot guarantee that things
will go the way we wish them, but we can try.
It must be said, however, that it should be left with the individual, whether or not they
wish to change and alter the way that they look and not the moralistic crusaders who
have never trained in their lives, yet somehow seem to be able to comment on
something they know sod all about – berks!
Please read on and absorb, at least, some real information on the steroid situation
in Britain today.
Reader, please note that I will eventually get onto a few stacks and also a few of
the most popular steroids that are currently available, OR SO I HAVE HEARD – ISH.
However I must stress that the stacks that are given have been proven in battle,
AND SOME and it is up to the individual to ascertain to which stack will suit them.
The amounts that will be suggested were well within the limits of the people who
used them, they DID NOT ABUSE their recommended dosages, many sought medical
advise before, during and after their allotted therapy (mind you many M.D’s were
as knowledgeable as a rat with a brush up it’s arse) in order that their blood pressure
etc was constantly monitored. This is your right but many do not find it necessary
to go to such lengths, but the chance is open to us all. More on the medical
people later.
Mick Hart READ MORE

Introduction
Skeletal muscle comprises about 40% of the body mass in
humans. An adequate muscle mass is critical for health as
muscle has several important functions: locomotion, breathing,
thermogenesis, protection of internal organs, glucose
and fat metabolism. The regulation of muscle mass is of
interest to a diverse group of people. There are those, such as
power athletes and body builders, who are primarily
interested in increasing their muscle mass. Others are
concerned with preventing muscle loss. This is critical for
the frail elderly, those with myopathies, cancer, sepsis, HIV/
AIDS and other diseases, those suffering from reduced
mobility as a result of injury, and astronauts. Themechanisms
regulating muscle mass maintenance are widely studied due
to the importance of this tissue for health.
Muscle is a highly plastic tissue able to adapt to changing
functional demands. Increased load on muscle results in an
increase in its mass or hypertrophy, whereas unloading or
disuse leads to a decrease in mass or atrophy. Exercise is a key
regulator of muscle mass, as is nutrition (Rennie et al., 2004).
Hormonal factors are also important. It is evident that
men have a greater muscle mass than women. This is
primarily due to the anabolic effects of testosterone. Indeed,
anabolic steroids have long been used by body builders due
to their dramatic effects on muscle bulk. Growth hormone
(GH) and insulin-like growth factor I (IGF-I) have a key role
in the regulation of body size in growing animals but their
role in adults is less clear. IGF-I clearly has anabolic activity
but its mechanism of action as an endocrine, circulating
hormone may be distinct from its activity as an autocrine/
paracrine growth factor.
This review begins with a basic introduction to the GH/
IGF-I axis and the mechanisms of muscle mass regulation.
The evidence for an effect of these molecules on muscle mass
in human, animal and cell culture models is examined
followed by a discussion of their use as performanceenhancing
drugs.0.50 READ MORE

WHY STEROIDS AND WHAT IS POSSIBLE ?
The body is in a constant state of \”protein turn over\”. Two terms the reader should
be very familiar with are catabolic (catabolism) and anabolic (anabolism). Catabolism is
a tissue wasting state and anabolism is a tissue rebuilding or growth state. The \”protein
turn over\” is a balance between the two. Many scientists believe that a 154 LB adult turns
over about 280 g of protein daily. Of course not all of this is muscle protein, but some
where around 30% is the general accepted amount. Guess what? This figure group is for
a sedentary adult, not an athlete, and refers to basal protein anabolism/catabolism. Using
30 % as a qualified representation of the amount of muscle proteins turned over, we see
about 77 LBS of the amount of muscle was both gained and lost in one year. This means
that this sedentary adult could have actually gained half again his body weight in lean
mass tissue without a single work out all year. Also a note of interest is the fact that he
actually gained and lost a total of 225 LBS in lean protein tissue in one year. By the way,
this is all fact established by research done
by W.E. Mitch and published in the New
England Journal of Medicine (96-335:1897)
. To find your own daily protein turn over rate
(PTOR), simply multiply your body weight in pounds by 1.818. (154lbs x 1.818 =
279.972g). This is your potential daily mass gain! (What?) Yes, if you could control all
metabolic factors this is the amount of protein based tissue you could gain in one day.
But being cheesy is not always easy. READ MORE

ABSTRACT

The term “anabolic steroids” refers to testosterone derivatives that are used either clinically or by athletes for their anabolic properties. However, scientists have questioned the anabolic effects of
testosterone and its derivatives in normal men for decades. Most scientists concluded that anabolic
steroids do not increase muscle size or strength in people with normal gonadal function and have
discounted positive results as unduly influenced by positive expectations of athletes, inferior
experimental design, or poor data analysis. There has been a tremendous disconnect between the
conviction of athletes that these drugs are effective and the conviction of scientists that they aren’t.
In part, this disconnect results from the completely different dose regimens used by scientists to
document the correction of deficiency states and by athletes striving to optimize athletic performance.
Recently, careful scientific study of suprapharmacologic doses in clinical settings – including aging,
human immunodeficiency virus, and other disease states – supports the efficacy of these regimens.
However, the mechanism by which these doses act remains unclear. READ MORE

Are great athletes born or does practice make perfect? Are science and technique just as important as athletic ability? The truth is that anyone can improve their athletic performance. This book shows you how in simple and easy-to-read format. Renowned biomechanist/kinesiologist Dr. Michael Yessis dissects the current standards of physical training and explains how athletes of all levels can apply scientific techniques to develop their physical abilities to the highest level. READ MORE

The beginner recommended exercises in the following outline is to help those
who are either just getting started, just getting back into strength training, or if
you have been doing it for a long time and are hitting a plateau. It’s an easy
introduction before we get into the bigger goal setting and routines to get your
body where you want it. The key is building a solid foundation. READ MORE

I thoroughly enjoy coaching and teaching people and am grateful
that so many fine people are willing to learn. I’d like to thank Jacob Cloud and Steven Collegio for
helping me through the grueling process of creating this book. Jacob’s copy editing skills and Steven’s
regular graphic design make me look better than I actually am. Thank you to my close friends – Shawn,
Chris, Brent, Mike and AC – who have shared the love of training and allowed me to learn all that I have.
Thank you to all of the mentors and role models in the realm of fitness and strength and conditioning; I
am honored to know such men like Lon Kilgore and Michael Hartman. Thank you to all of the friends
who I have met along the way in this quest of 70’s Big; you are all too numerous to recount but no less
important. Lastly, thank you to the 70’s Big readers; you guys make this whole thing fun, even if you’re
annoying as hell.
This book assumes a healthy, drug-free trainee with at least halfway decent mobility, technique, and
recovery capabilities. Individuals with existing pathology – anatomical, neuroendocrine, or otherwise,
will receive and adapt to stress differently. Results may vary for trainees and lifters who are lazy and do
not implement good mobility, nutrition, and recovery habits. Because these factors determine the
success of a program, it is hereby assumed that the factors are adequately addressed by the reader.
Serious trainees will benefit from a quality coach to verify that their technique is adequate for the
execution of this program. Most of all, this book assumes a trainee with a training history that would
prepare them adequately for the intermediate programs within. READ MORE

There is so much BS out there
regarding programming and what works and what doesn’t. So what is the best training
program for strength, for hypertrophy, for explosiveness, for getting ripped (it’s diet), for
getting to your goals. Well, all training programs work, some more than others, some a
lot, more then others. Analysis paralysis. That’s what is all too common today in
training. With all of the programs out there, the trainees don’t have any idea which
programs that they should choose, which one they should stick to and make their
program. Hopefully I have helped you with this issue.
In my experience, and I have been lifting weights since 1979, volume training
simply works best. In addition, percentage training works best. People are scared to
death of both volume and intensity for some reason. Listen, who has actually gotten big
and strong by just performing one set? Nobody. Mentzer? More then 2 sets.
Karwoski? Yup, one all out set, but to get to his top set he performed many “warm-up”
sets that made his volume and total tonnage high. For him to get to 900×3, he would go
245×5, 355×5, 425×3, 515×3, 605×3, 675×2, 765×1-2, 855×1, 900×3 (for example). Now
that’s some volume! Percentage training is simply a way of keeping tabs on your
progress, and to ensure that you are moving along like you should. It takes the “going
by feel” and guesswork out of the equation. And yes, Prilepin figured it out long ago—
what sets and reps should be done in each percentage range, the low end and the high
end, so it gives you a guideline when you want to maintain (ugh) or overreach.
Prilepin’s Chart, Sheiko, all of those guys are smart and hit the modulation of volume
and intensity right on the money.
So what I am presenting you with are some programs that will get you big and
strong. Period. I wanted you to have options. Is your week slammed with work and
kids, but you have some time on the weekend? There is a weekend only workout for
you. Want to train 4 days a week? Got it for you. How about squatting everyday?
Yup. It’s done for you. I put a couple bodybuilding programs in because it’s a great
change of pace. Bodybuilding is also fun because you “chase the pump” as Arnold or
Vince Gironde once said, meaning that the feeling of your muscles exploding and filling
with blood is so great that you want to do more and more to force more blood into them,
Bas’ Barbell Club, LLC 4″
and it gives your joints a break from heavy workouts. Some of the workouts are hard
(“Ultimate Survivor”) but they all work. JUST STICK TO IT, and it will work. Pick one,
finish it, then start the next one. You’ll be glad you did!
There are no exercise pictures or descriptions in here. To me, that is like putting
recipes at the end of a diet book: a waste of space. There are plenty of books that
already do that for you. I’m going to assume that you know how to perform the lifts. If
you are not confident in your form, read Starting Strength by Rippetoe or buy
Purposefully Primitive; find an individual with proficient knowledge of correct technique
to help guide you, or search YouTube for the basics regarding the lifts. Our YouTube
channel—manster74—has the basic lifts done with the form that we recommend.
Now, let’s train—here is what you need to do in order to be successful:
 Decide what you want READ MORE

This Second Edition is designed to provide a resource for exercise clinicians working with patients suffering from a wide variety of chronic diseases and disabilities beyond cardiovascular and pulmonary disease, including orthopedic, neurologic, metabolic, musculoskeletal, neoplastic, and immunodeficiency conditions. Following the authors’ expert advice and illustrative case studies, readers will learn how to work with these often underserved populations by providing them with exercise evaluation, prescription, supervision, education, and outcome evaluation. Each chapter, dedicated to a specific disease or disorder, gives a solid understanding of epidemiology, pathophysiology, diagnosis, and medical and surgical treatments. READ MORE

Developed by the American College of Sports Medicine (ACSM), this engaging and authoritative book provides an overview of exercise science and related areas, such as athletic training and sports medicine, to help readers develop an understanding of the basics of exercise science and the range of career paths in the field. READ MORE

The single most internationally read and referenced text in sports medicine, exercise science, and health and fitness, this manual succinctly summarizes recommended procedures for exercise testing and exercise prescription in healthy and diseased individuals. This gold-standard text is a convenient, one-stop resource for the knowledge, skills, and abilities (KSAs) that must be mastered by candidates for all ACSM certifications. Written by international experts in numerous fields, the Eighth Edition is fully compatible with newly released physical activity guidelines from the United States Department of Health and Human Services and state-of-the-art, research-based recommendations. READ MORE

Exercise is Medicine™ is an American College of Sports Medicine initiative to “make physical activity and exercise a standard part of a disease prevention and treatment medical paradigm.” This book will teach practitioners how to motivate and instruct patients on the importance of exercise and how to design practical exercise programs for patients of all ages and fitness levels, as well as those with special conditions such as pregnancy, obesity, and cancer. Coverage includes in-depth discussions of both the lifestyle exercise approach to exercising regularly and the structured exercise approach. READ MORE

Written at a graduate level, the Second Edition of ACSM’s Advanced Exercise Physiology enables experienced students to develop an in-depth understanding of exercise physiology along with its related topics and applications. Both the immediate and long-term effects of exercise on individual body systems are described in detail, and the text emphasizes how each body system’s physiological response to exercise is interdependent.  Moreover, it examines how these physiological responses are affected by heat, cold, hypoxia, microgravity, rest, and hyperbaria. READ MORE

The author, Kelly Baggett, is a very well-known fitness coach who specializes in speed and agility training, with a strong emphasis on increasing an athlete’s vertical jump. He has spent many years perfecting his training methods, mostly by using himself as a guinea pig. I was pretty amazed when I read about how he went from a 23″ to 42″ vertical using his training methods. READ MORE

About the Author

Chris Barnard is a strength and conditioning coach at Strength Camp, a hardcoreathlete training facility in St. Petersburg, Florida, as well as owner of Total Xplosive Training and Gridiron Domination, digital training programs dedicated to maximizing overall athleticism that he developed while in transition from recovering from surgery into playing Division 1 football.   He is earned his degree in Exercise Physiology and Kinesiology at the University of Miami, where he initially went to play football before becoming ineligible. He has worked with athletes at all levels and from many different sports to produce the highest level of performance in each.   He currently resides between St Petersburg, Florida and continues to pursuit breakthroughs in athletic performance as he aspires to return back to the playing field as well as producing elite athletes through coaching. READ MORE

 Introduction

“Everyone has the will to win, but not everyone has the will to PREPARE to win.”
Bear Bryant

Welcome to Total Xplosive Training, I want to commend you for taking steps in improving your
performance and allowing yourself to pursue your true goals. I want to first say I believe this
system should not take place of your sport specific practice. It should be a compliment to
perfecting and honing in on your skills that are applied to your sport, such as hitting, shooting,
tackling, punching, etc. READ MORE

The 5/3/1 Philosophy 

The 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting
sidetracked or want to try something different, I revisit these rules to make sure I’m doing things
the right way. Even if you decide this program isn’t for you, these basic tenets have stood the
test of time. Take these things to heart, and you’ll be greatly rewarded.
Emphasize Big, Multi-Joint Movements
This really isn’t any secret. Beginners have been told to do this for years, and advanced lifters
swear by these movements. Multi-joint lifts are lifts that involve more than one muscle – i.e., not
an isolation exercise like leg extensions – and allow you to build the most muscle. These lifts
are the most efficient for building muscle and strength. Examples are the squat, deadlift, bench
press and power clean.
Start Too Light
My coaches emphasized this to me when I was in high school, but unfortunately, I didn’t listen.
Hopefully you will. Starting too light allows for more time for you to progress forward. It’s easy
for anyone – beginner or advanced – to want to get ahead of themselves. Your lifts will go up for
a few months, but then they’ll stall – and stall, and stall some more. Lifters get frustrated and
don’t understand that the way around this is to prolong the time it takes to get to the goal. You
have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to
start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy
a lifter faster, or for longer, than ego. READ MORE

The 5/3/1 Philosophy 

The 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting
sidetracked or want to try something different, I revisit these rules to make sure I’m doing things
the right way. Even if you decide this program isn’t for you, these basic tenets have stood the
test of time. Take these things to heart, and you’ll be greatly rewarded.
Emphasize Big, Multi-Joint Movements
This really isn’t any secret. Beginners have been told to do this for years, and advanced lifters
swear by these movements. Multi-joint lifts are lifts that involve more than one muscle – i.e., not
an isolation exercise like leg extensions – and allow you to build the most muscle. These lifts
are the most efficient for building muscle and strength. Examples are the squat, deadlift, bench
press and power clean.
Start Too Light
My coaches emphasized this to me when I was in high school, but unfortunately, I didn’t listen.
Hopefully you will. Starting too light allows for more time for you to progress forward. It’s easy
for anyone – beginner or advanced – to want to get ahead of themselves. Your lifts will go up for
a few months, but then they’ll stall – and stall, and stall some more. Lifters get frustrated and
don’t understand that the way around this is to prolong the time it takes to get to the goal. You
have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to
start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy
a lifter faster, or for longer, than ego. READ MORE

Congratulations on getting your hands on the only manual designed to increase your
vertical in 7 days. As your new coach my sole purpose of this manual is to deliver a
higher vertical immediately. I will do this by showing you a few tips and methods that
have helped my athletes Iʼve trained at various levels of competition.
Iʼm not going to give you guys some long-winded scientific explanations. To be honest I
want to make this to give you guys no brainer methods to getting a higher vertical. You
see as I was training myself to get a higher vertical jump I applied a few basic principles
that have instantly added inches within a week.
This by no means is an end all be all type program. I have produced this because after
working with many athletes I discovered a couple cool tips you need to be aware of.
To build long term explosive power you need to train 2 aspects of your posterior chain,
Absolute Strength and Rate of Force Development. If your goal is to get overall
explosive you will want to check out a complete training program like Total Xplosive
Training, a carefully devised program I made for any power athletes. However for the
purposes of getting the most bang for your buck in a week I created this just for you.
Follow these simple methods and then see how much you can increase in as little as 7
days. READ MORE

How to Jump Higher in 45 minutes
A comprehensive approach to adding instant inches to your vertical

Is it really possible to improve your vertical instantly?
Short answer … yes, if it weren’t possible to effectively implement the
following methods and to yield results, I’d be writing about something else
that was effective!
Short term improvements will be based on your ability to use the strength and
speed you already have efficiently, rather than building new speed and
strength which takes time.
Moreover, I have received hundreds of testimonials on these techniques
alone, as well as garnering the interest and attention of some of the world’s
greatest athletes, magazines, and sporting organization. READ MORE

How to get strong and jacked without jacking up your shot!

RULES OF THE GAME
We aren’t bodybuilders…
We aren’t powerlifters…
We aren’t strongmen…
…And we definitely aren’t pretty-boy fitness models.
We are ballers.
ot only do we need size and strength, we need function to run circles around everyone else on the court. We need to not only look bad-ace, but to BE bad-ace. (hahaha)
So there are specific rules of the game we need to follow, to make sure that we continue to train like athletes as opposed to bodybuilders or nancy-boy cover models.
There are specific lifts that are better for us than for others, and there are specific training strategies that are better for us than for others. READ MORE

AIR ALERT III: THE COMPLETE
VERTICAL JUMP PROGRAM
Introduction
For the past 11 years TMT Sports has sold the most popular jump training program on the
market, Air Alert II: The Complete Vertical Jump Program – Revised. Although Air Alert
II has become a favorite around the world, we have worked to improve it. The Air Alert
III upgrade is the improved Air Alert. We changed the number of sets and reps, and, most
importantly, we changed the number of days per week that the program will be
completed which will help with overall muscle recovery and strength development. We
also added one new exercise, Squat Hops™ to greatly benefit your vertical. Any topic
that you see on the Air Alert III upgrade MUST BE READ and followed as written.
When you see a word “CHANGE” beside of a heading, this means that a change has been
made from Air Alert II to Air Alert III. READ MORE

by Yuri V. Verkhoshansky, Mel C. Siff, Michael Yessis

In sport training literature, the terms “Depth Jump” and “Drop Jump” are usually understood as synonyms and both of them are used to name the same exercise: a jump executed by droping from a height with vertical rebound.   It is well known that this exercise was invented by Verkhoshansky at the end of the 1950’s for Track & Field jumpers and sprinters, and was also successfully used in many other Olympic sports.  These coaches recognized it as the most powerful training means for increasing explosive strength. READ MORE

What is The Jump Manual

Jump manual is an exclusive vertical leap training program designed specifically to help you jump higher. It’s a full coaching package that will teach you how to systematically increase your vertical explosion and will guide you through the course of action step by step to improving your vertical leap. READ MORE