Posts Tagged ‘bodybuilding’

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by STEVEN MILNER IIST

If you want huge, fully developed arms you have to work bloody hard and a side effect of working bloody hard and following these arm training techniques and exercises with maximum intensity is maximum growth.

To build the kind of quality muscle you want you need to employ variety and change to shock the muscle groups of the arms as much as possible to make them respond and grow no matter what size they are now. For absolutely fantastic arm development the biceps, triceps and forearms have to appear equally and evenly developed in proportion to the surrounding muscle groups, e.g. the deltoids, pecs, lats and traps.

The great advantage to training arms is that it doesn’t take much motivation to want to hit them hard, but, developing arms worthy of competition is more than just a matter of building size. It takes a variety of high intensity arm exercises to confuse the arms into gigantic, ripped proportions. Make sure each part of your arms gets equal training for maximal activation and growth, a front-double biceps pose for example requires the biceps to have high peaks while the triceps sit with density and thickness beneath. The forearms should have good angles and mass below the elbow and beyond to complete the pose and tie in with massive delts, traps, and pecs. Sweeping lats, ripped abs and full rib cage complete the pose.
This kind of development doesn’t come easy, it takes hard work, dedication and hard training over the entire body to bring balance, symmetry and power.

Want 20″ Arms? Then read on.
Although the first thing you may think of when you imagine perfect arms is bulging biceps, it’s interesting to point out that the biceps is only one-third of the upper arm, the other two-thirds are triceps. In order to get those much sought after 20 inch guns it takes heavy work on both the biceps and triceps. 20 inch arms were considered unattainable until John Grimek finally achieved them. John won the Mr. America in 1940 and 1941 with his show stealing arms. Since then, many hardcore bodybuilders have been able to reach the magical 20 inches and beyond including the likes of Arnold Schwarzenegger, Bill Pearl, Larry Scott and Franco Columbo, just to name but a few.

Building Biceps
“In general, when you are trying to build up a weak area of the biceps, the best technique you can employ is one-arm dumbbell exercises. Doing an entire set with just one arm at a time allows for maximum concentration and intensity, and ensures that each arm works to its maximum. This keeps a stronger biceps from overshadowing the weaker, which can result in asymmetrical arm development. Also, be sure to twist the wrist during the movement for total biceps contraction. However, I believe one major reasons bodybuilders show weak points in the biceps is that they do the exercises incorrectly. You need to master proper technique–keeping the elbows steady, lowering the weight rather than dropping it, employing as many Shocking Principles as possible–and then you will be much less likely to have problems in this area. For example, I see a lot of bodybuilders using their forearms when they do curls, starting the motion with a kind of Wrist Curl which takes away from the effectiveness of the exercise. Or they will do a curl and, at the top, instead of flexing their biceps, to maintain maximal tension, they will just throw the weight back toward their shoulders, leaving the biceps loose and not working at all. I recommend instead using the peak contraction principle, flexing the biceps as hard as possible when you get to the top of the curl.” Arnold Schwarzenegger

For Overall Mass. Lift Heavy. Takes intense mental focus and concentration. Visualize your biceps growing! Do Barbell Curls and Cheating Reps.

For Length and Thickness. You must full stretch the biceps to the max and concentrate on working the lower one-third of the mass. Try prone curls or incline curls to really focus the biceps to the max.Preacher curls work very well for isolation and thickness development. For even better isolation, try the single arm isolation preacher machine (Ex – Shown with two arms). Try rotating the wrists 180 degrees for your last set.

For Height. Concentration curls work well to build that peak. Use a dumbbell or cable for the movement. The intensity should be placed heavily on the top one-third of the muscle mass. Flex your biceps as hard as possible without causing them to cramp at the top of the movement for peak development.This should really burn and give you a tremendous pump. Dumbbell curls that cause your thumb to point outward by twisting the wrist towards the outside of your body as you lift the weight will build great height also. After completely burning the biceps strike some poses in the mirror emphasizing your peak.

For Mass & Outer Thickness. Any kind of curls that bring the wrists in toward your chest, such as Close-Grip Barbell Curls or Close-Grip Preachers will develop great mass and outer thickness. Concentration curls that are done inward toward the centre of the body will get that outer thickness growing too.

Mass & Inner Thickness. Hammer curls work very well for developing inner thickness. Hammer curls are where you face your palm inward rather than upward as you lift the weight in a semicircular arc. You will notice the difference in stress this places on the biceps. Also, some basic movements work will such as standing barbell curls (wide-grip), seated or standing dumbbell curls, incline dumbbell curls, wide-grip barbell preacher curls.

For Striation, Separation, & Definition. Use as many different biceps exercises as possible. Dumbbell movements are a must because of the great range of motion they provide and the ability you have of hitting every different angle with them. Reverse curls are very good at developing the brachio radialis and biceps so that your back double bicep pose shows lots of definition.

Building Triceps
“If you have a real problem with the triceps, I recommend training them according to the Priority Principle, working them first, when you are fresh. I did this myself years ago when I realized that my biceps had developed out of proportion to my triceps. I began to concentrate on this area, using the Priority Principle, and soon they began to respond so I had an Olympia-quality arm rather than just Olympia-quality biceps. I also found that super setting triceps exercises, going right from one to the other, was another way of getting extra triceps development. I would first do a few sets to pump up the biceps, which creates a “cushioning” effect, and then really blast the triceps. After the superset I would continue to flex and pose the triceps, never giving them any relief.” Arnold Schwarzenegger

For Overall Mass. Use heavy weight on Close-Grip Barbell Bench, Dips behind the back, and Weighted Dips.

For Mass & Upper Triceps. Do dips, one-arm cable press downs, cable press downs (reverse and regular), and kickbacks very slowly and strictly, flexing completely. Hold the concentration briefly at the top of the movement.

For Mass & Lower Triceps. Weighted dips and dips behind the back in which you descend fully, but only go three-quarters of the way up force intense concentration on the lower portion of the triceps because stress is placed on them constantly during the set.

Building Forearms
“Many bodybuilders end up with a weakness in forearm development simply because they don’t train forearms right from the beginning. Another reason for forearms lagging behind, aside from the obvious one of bone structure, is failing to execute the exercises correctly and in a strict enough manner. The more you isolate the forearms and force them to do the movements without any help from the upper arms, the more they will respond. This means being very, very strict in your execution. It is important to work the forearms through a long range of motion. You need to lower the weight as far as possible, getting the maximum stretch, and then come all the way back up to get a total contraction of the muscles. Working through only three-quarters of the range of motion is not that beneficial because you already use this part of the muscle in a variety of other exercises. If you want to drastically increase your forearm development, you can use the Priority Principle in a special way: train forearms by themselves when you are rested and strong, or train your forearms on leg days when your arms are rested. You can also keep a barbell or dumbbells at home and do a couple of sets of Wrist Curls and Reverse Wrist Curls as often as you like, even once an hour every hour.” Arnold Schwarzenegger

Upper Forearms. Hammer curls, reverse wrist curls, one-arm cable reverse curls (Ex – Shown with two arms), and every other kind of reverse curls really hit this area of the forearms not to mention the biceps.

Inner Forearms. Single arm wrist curls, barbell wrist curls, and behind-the-back curls are excellent inner forearm builders.

Finally some tips to bear in mind for super sized arms.

Huge Biceps; Train consistently, never miss workouts. Concentrate hard on each set. Do standing 21’s with a barbell.
Do basic movements to begin with to build mass.
Standing barbell curls
Preacher curls
Seated or Standing dumbbell curls
Do isolation work for maximum peaking.
Reclined curls
Concentration curls
Cable curls
Huge Triceps; always train the smaller triceps complex after the larger muscle groups of the deltoids and pectorals. Use continuous tension throughout triceps isolation movements over the full range of motion. Completely flex the entire triceps by extending the arms fully so that the maximum numbers of muscle cells are recruited throughout the movement.
Huge Forearms; Save your forearms for last when training because they are the smaller weaker group. Train them (seriously and painfully) hard and consistently to build them up.Train heavy.

Train like a monster, eat like a predator, sleep like a baby. Keep growing.

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Edited by STEVEN MILNER IIST

20 SUPER FOODS FOR THE GROWING BODYBUILDER.

 

To build muscle & lose fat, you need a variety of proteins, vegetables, fruits, carbs, and healthy fats. Eating protein helps to build and maintain muscle, but it also helps fat loss. Protein has a higher thermic effect on the body than carbs and fats.

Dietary fat actually helps with bodyfat loss, how?  Your body stores fat if you don’t get enough in your diet. Fruit and vegetables contain vitamins and minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Many of you struggle to balance these foods efficiently. Sometimes because you’re too busy or sometimes because you just lack the right information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t get too worked up about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Really! If you have bad cholesterol you should be working on lowering your body fat rather than wasting a perfectly good and healthy yolk.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient because it’s corn/grain fed. Go with wild salmon if you can.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fibre, protein & omega-3. Grind the flax seeds to get the most out of them, but be aware they won’t keep for more than a week when ground. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fibre. I should tell you that in the UK flaxseed oil is Linseed oil. Obviously you can’t just use any old linseed oil.

7. Extra Virgin Olive Oil. 70% monounsaturated fats protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy extra virgin olive oil if you can afford to, it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fibre, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are calorie dense, great if you’re a skinny guy who wants to gain weight. This is easy to get right because anything works, almonds, walnuts, cashews, hazelnuts, etc., peanut butter also works as long as you buy natural or organic peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, iron, zinc, creatine, carnatine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin

10. Broccoli. High in cancer fighting phyto-chemicals and anti-estrogenic indoles. Broccoli is also high in soluble fibre and low calorie, helping fat loss. Eat other cruciferous vegetables for a change, such as  cabbage, bok choy, cauliflower, kale, etc.

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g which is why it’s so dry.

13. Quinoa. Mainly consumed in the United States, quinoa is often called the South American “king of grains”. Quinoa is higher in fibre & protein (18%, and a complete protein at that) than rice or oats, tastes a lot better and is gluten free, yet still high in calcium which is great for the lactose intolerant. Buy the whiter grain, it’s better quality. Eat it post workout as part of your post workout meal.

14. Oats. Oats and whole grains reduce cholesterol, provide you with low-glycaemic index carbs for energy, and are high in soluble fibre. Try a post workout shake of whey & crushed oats. (If you like that sort of thing)

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Avoid drinking processed orange juice from concentrates which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety (the feeling of fullness). Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. The high vitamin A content in carrots improves eye-health, especially night vision. Carrots are also h in fibre, low calorie and taste good (to some), even raw.

19. Water. Try to read some of my other articles on hydration (secrets of hydration)for more in depth information. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Green tea is a strong antioxidant and natural diuretic. Green tea can also speed up fat loss, prevents cancer and improve blood sugar & circulation. Try to drink green tea in the morning instead of coffee. Real green tea please, not the teabags!

Put It All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.

by STEVEN MILNER IIST

SECRETS TO A BIG CHEST  15 Minute Chest Workout

Do you sometimes find yourself a bit short on time and on CHEST DAY of all days? No worries, I’ve got a 15-minute workout for every body part, and this one is for chest.

The first two exercises and the last two are super sets, which are two exercises for the same body part done back to back with no rest in between. For instance, on your first set you might do the smith machine flat bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral grip flat bench press.

Rest 60-90 seconds between compound sets (by the way, this general guideline applies to most compound sets).

NEUTRAL GRIP FLAT BENCH DUMBBELL PRESS
Start: Take two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso.
Move: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching or under control at the very least). Then reverse the move back to the start, getting a good pectoral stretch at the bottom.

SMITH MACHINE FLAT BENCH PRESS
Start: Position yourself on a bench so the bar lines up with the middle of your chest. Now get up and load some plates on, lie back on the bench and grasp the bar with a slightly wider than shoulder-width grip.
Move: Keep your elbows pointing outward as you press the bar straight up. Pause at the top, then lower the bar until it’s slightly above your chest. If you reach failure without a spotter, simply rack the bar on the nearest hook rest.

SEATED CHEST PRESS MACHINE
Start: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.

Move: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.

EXERCISE BALL DUMBBELL FLYE
Start: This exercise is similar in execution to the flat bench flye, except that here your body works harder to keep you stabilised (personal note here; destabilising you’re core is only effective if you can still handle weight that takes your muscles to failure safely. Grab two dumbbells and lie back on a ball so that you face the ceiling with the ball supporting your chest girdle. Extend the dumbbells out above your body, maintaining a slight bend in your elbows throughout to protect them from hyperextension and to keep the tension on the pecs.
Move: Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform 
in the same manner.

EXERCISE-BALL PUSH-UP
Start: This one will really work your shoulder stabilisers and improve your strength, balance and muscular coordination. Make sure the ball is fairly secure (place it in a ring rest if you can find one), and with your hands on the ball and feet on the ground, get into push-up position.
Move: Keeping your body straight as a plank, lower your chest to the ball by bending your elbows (let them point outward as you descend). Once you reach the bottom, press yourself back up to the start, don’t play bouncy bouncy it’s not big and it’s not clever.

Bodybuilding Secrets, the drop set

By STEVEN MILNER IIST VTCT

You wanna start at this end?

Drop sets (also known as strip sets and staged sets) are a great tool to incorporate into your strength training routine. For one it is a great way to change up an existing exercise routine that has hit a plateau. But mainly it is a great way to work on muscle endurance and strength. The idea here is to start with a heavy working  weight for a low rep count (4, 6 or 8 for instance) then immediately lighten the weight and continue with reps and so on, this could mean three drops of 6 reps making a drop set of 18 reps, these are the basics of a drop set. Drop sets place extra demands on the cardiovascular system so aerobic fitness is a factor. In a small way you are getting an interval cardiovascular workout while strength training. In order to get the most benefit from drop sets in your workout you should have a personal trainer or even better two training partners to take off the weight, normally while you’re in an extended position, for you as quickly as possible so that you don’t have time to rest between reps. You should not rest until the set is done, there should be nothing left to give.

Example of a drop set
Bent over barbell rows
25lb plate, 10lb plate and 5lb plate on each side (5lb plate on inside)
6 reps with all weight on both sides; no rest
take off the 25lb plates on both sides
8 reps with 10lb and 5lb plate; no rest
take off the 10lb plate on both sides
10 reps or to failure; end of set, then rest, then repeat

You can do this with nearly all exercises, both with free weights and even easier, with machine based exercises. The idea is that you will build muscle using weight of around 80% of your max, muscle endurance is improved due to the high rep count (the example set laid out above accounts for 33 reps in one set). Make sure you rest 1-2 minutes between sets to insure maximum strength gains. Also you are burning fat by cycling your heart rate throughout the set.

Your muscle doesn’t know what weight’s written on the dumb bell

Don’t do drop sets every single day for weeks at a time, you will overtrain. You would typically take  one week out of the month do drop sets for every body part then go back to regular sets for 3 weeks and so on. The rationale behind all this only works if you allow adequate time for recovery, remember recovery is different for everyone and influenced by many different factors. I know one doorman who used to claim that steroids allowed him to recover the same day, whatever. That said, if you break down your muscles with intense exercises techniques and do it right, with correct recovery and diet you WILL see results and fairly safely too!

MY TIP? If you are ready for your third set of an exercise and the previous two were shit,  finish things properly with a heavy drop set, you will know what I mean.

By STEVEN MILNER IIST VTCT

 

BODYBUILDING SECRETS REVEALED #7  Six secrets of  the champions

 Edited by STEVEN MILNER IIST VTCT

STEVEN MILNER IIST VTCT


Six Muscle Building Secrets From The World’s Best Bodybuilders!
By: Daniel Przyojski Oct 11, 2006

The difference between having a well developed physique or looking like a guy that ‘works out once in a while’ is in your applied training knowledge. Here are 6 training secrets from the best. Apply these and see if they work for you!

In my earliest days of being an aspiring bodybuilder, I trained too often and too hard. Believe you me; I trained harder than most top bodybuilding stars. I’m not saying this to brag about myself; in fact it’s quite the opposite. I’m saying this to point out how ignorant I was when it came to applying real life training methods that actually build muscle and not just tear it down. The difference between having a muscular, well developed physique or looking like a guy that “works out once in a while” is in your applied training knowledge. At first I reasoned that going to the gym 5 or 6 times a week was a sure path to building an outstanding physique. After a few fruitless years of weight training at the University of Futile Methods, I discovered 6 powerful muscle building secrets from the WORLD’S BEST BODYBUILDERS. Once I applied this scientifically sound training knowledge to my bodybuilding lifestyle, in 12 month’s time I built more muscle size and strength than in the previous 3 years.

Check and see how many of these 6 secrets you’re applying to your bodybuilding lifestyle!

Secret #1: Stimulate The Muscle Don’t Annihilate It!
This has to be the granddaddy secret of them all. If I had just a dime for every person who gave up weight training because of over training, I would quite possibly be the richest man in the world. I learned this secret from Mr Olympia Ronnie Coleman. Here was one of the best bodybuilders that ever lived, and I was doing more sets and reps in my weight training than he was. Ronnie Coleman believes that you should strive to, “Stimulate the muscle, don’t annihilate it.” Once a muscle has been thoroughly stimulated, more sets and reps will just retard growth. Great bodybuilders like Ronnie Coleman limit the number of sets and reps per workout, this makes it easier to target your specified muscle and enhance its overall potential. Too many bodybuilders are guilty of “over training.” Most weight lifters just go into the gym and do countless exercises per muscle group and never give a thought to the whatifs or whyfors of the training regime they’ve adopted. It’s that type of approach to training that leads to insignificant gains in muscle mass and overall fitness. To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and perform 4 to 6 all out hard work sets for each exercise. Rep range should be between 6 to 20 reps with all the weight you can safely handle.

Secret #2: Heavy Basic Exercises Build Big Muscles!
Countless sets of concentrated dumbbell curls, preacher curls, cable curls and incline dumbbell curls will not produce half the results that a 6 set weight pyramid of all-out 6 to 20 reps Olympic barbell standing curls will.  My training partner and I were guilty of this crime. The same can be said for the Squat. All out barbell back squats for 6 to 20 reps will produce more muscular size and strength than 50 sets of leg extensions, leg curls, and even leg presses. I learned this important secret from Lee Priest; a man whose training methods of using heavy squats will put slabs of muscle on the most hopelessly skinny guys you have ever seen. Champion bodybuilder Jay Cutler is also a big advocate of big weights with basic exercises. The biggest, strongest, and best-built champions of both past and present always incorporate the squat, deadlift, bench press, shoulder press and bent over rows into their training. You cannot build mighty muscles lifting mini mouse weights. End of story!

Secret #3: Eat Like A Bodybuilder To Look Like A Bodybuilder.
This sounds simple and actually is simple, yet most trainees screw it up

1. Protein. The most important element to the bodybuilder. Protein is for growth, maintenance and repair of muscle tissue. One to one and a half grams of protein per pound of bodyweight is recommended. The highest quality proteins are from animal sources i.e. eggs, fish, poultry, and meat and dairy products.
2. Carbohydrates. Raise the blood sugar level and supply the muscles with energy. Best sources of carbohydrates are potatoes, oatmeal, stone ground whole wheat bread and cereals. You should also consume several servings of vegetables every day.
3. Fats. Fats are essential to a good diet as they heat the body and lubricate body parts. They also provide a necessary base for carrying vitamins A, D and E. You can get ample amounts of good fats through your daily diet of fish, eggs, and if needed a tablespoon of olive oil. If you’re trying to build new muscle and keep your body fat at 10 percent or less, you’ll wind up looking like a well defined scarecrow. As Gunter Schlierkamp says, “Eat big and grow big!”

Secret #4: 7 To 9 Hours Of Sleep At Night.
You cannot and will not grow bigger and stronger if you ignore this rule. 7 to 9 hours of sleep is required for the total recuperation and growth of the entire body. Muscular bodybuilders like Chris Cormier and Markus Ruhl are big believers in proper rest. Rest time is when the combination of proper training and eating come together and morph into making bigger, stronger muscles. When you’re at the gym heaving the weights around, you’re actually tearing down the muscle tissue not building it up. When you’re eating the proper amounts of protein, carbohydrates, fats, and water, you’re feeding the muscles for growth. But when you’re sleeping the actual growth is taking place. Get your rhythm down, improve your sleeping habits! The average, healthy individual needs to live on a 25 hour cycle, but of course our planet is on a 24 hour cycle. So instead of switching planets, let’s look at what you can do to better understand this.    The body is at rest and can do what it’s meant to do at sleep time, GROW. Power naps throughout the day (15 to 45 minutes of sleep) are also a great way to build up extra energy and give the muscles time to repair and grow. Just remember this, cut your sleep short and you’re cutting your progress short! You have to decide what you want most, late nights out partying with friends or a bodybuilder’s physique that turns heads wherever you go!

Secret #5: Have A Master Plan.
This secret could arguably be the number one ingredient needed to be successful. I learned this secret from the all time bodybuilding great Arnold Schwarzenegger and have never forgotten it. What are our goals and why are we training? Without a master plan you’ll be like a ship at sea with no defined destination and without a rudder to steer yourself. Here is what a master plan consists of. First off, what’s your goal?

1. End Goal. What do you want to be or accomplish? Do you want to win a state or national bodybuilding championship? If so then that is your end goal.
2. Goal Map. This is where you plan out the ways and means of accomplishing your goal and how long it will take you to achieve it. How will you cycle your training, how will you cycle your diet, what supplements will you take, what will you have to give up in order to realize your dream?
3. Take Action. Now this is really the hardest part, taking action and sticking to your plan. You must stay the course until you reach your desired outcome. Neither Arnold nor any other champion bodybuilder would have been successful if they abandoned their master plan after their first setback or failure.

Secret #6: A Winner Never Quits And A Quitter Never Wins!
Remember this very simple phrase and make it a part of your life. When Gunter Schlierkamp defeated Ronnie Coleman some people said he just got lucky. A lucky break or successful event in life is nothing more than being physically and mentally prepared to take advantage of an opportunity when it comes your way. Think and act like a champion and you’ll be one!

Power Health Always,
Dan Przyojski
Email: dan@powerhealthproducts.com

BODYBUILDING SECRETS REVEALED #7  Six secrets of  the champions Edited by STEVEN MILNER IIST VTCT

THE SCHWARZENEGGER SECRETS Part 1

Why Was Arnold’s Physique So Far Ahead Of Its Time?

By STEVEN MILNER IIST VTCT

Arnold was able to get huge back in the day because of the tactics he used while training, learn how he used cheat curls and other techniques to get huge arms.

Reading about the workouts Arnold did back in the ’60s and ’70s is inspiring, but did you know there are loads of hidden secrets in those past routines that most bodybuilders just don’t get? The specific muscle training tactics he used, either by instinct or by design, are the very reasons Arnold was the biggest bodybuilder of his era and why his physique in its prime is still outlandish even by today’s freaky standards. For the most part he was instinctively doing a lot of little things precisely right, and though they may seem small those details paid off big. (Some say he was even splitting muscle fibres, which is entirely possible, but tremendously rare.) For example, he knew how to overload the muscle at the exact spot where maximum force* can occur, the point along the stroke where muscle fibres are perfectly aligned for extreme fibre activation. It’s one of the reasons his arms were spectacularly big, full and peaked, and you should follow his lead to make your arms and other muscles more massive. No other bodybuilder in the history of the sport has made the same impact. Indeed, Arnold Schwarzenegger remains the greatest, and most influential, bodybuilder of all time in the eyes of many.

Cheat Curls
If you’ve read anything about his biceps training, you know that cheat curls were one of his favorite size builders. No, he didn’t invent them, but he sure made them popular. He used to start his biceps program with them, heaving up massive poundage’s.
Arnold made cheat curls popular but a lot of people criticised him, saying he wasn’t training biceps, only his lower back, but his biceps had high peaks that made his arms look unbelievably big. Now, you could contend that those who dismissed his cheat curls as non-productive had a point. After all, Arnold did a lot of other biceps exercises too, so cheat curls may really have been training more of his lower back than his arms but I don’t think so. I’ve an idea those cheat curls may be one of the key reasons his biceps got so incredibly full and peaked. Why?

Max-Force Generation Point
The max-force* generation point I mentioned earlier is the place on an exercise’s stroke at which the target muscle can generate the most force, and more force equals more mass. That point, say many scientists, is the spot where the most muscle fibres are stressed to the max because they are perfectly aligned for action. So if you overload that max-force point correctly, max growth stimulation can occur.

Where is that sweet spot on the curl’s stroke?
Right below the point at which your elbows are bent at 90 degrees, between the bottom and the midpoint. There has to be some stretch in the muscle for ideal fibre alignment and therefore max-force production; in fact the closer you get to full contraction, the less force you can produce because of fibre crowding and bunching. Remember what I said in an earlier post about sarcomeres being similar to six man rowing boats all rowing into and over each other.

Now imagine Arnold doing a cheat curl. He would lean forward, bend his arms slightly and heave the heavy barbell to his shoulders. Almost the entire overload occurred right at the max-force point-between the arms-straight-position and the midpoint. One of Arnold’s favourite bicep exercises was cheat curls. It overloads the biceps right at the max-force point, just below where the elbows are bent at 90 degrees.In fact, there was hardly any resistance on his biceps any place else along the stroke. Interesting. Semi-stretched position overload. Perhaps that’s why Arnold’s biceps were so high and he swore by cheat curls as his biceps mass exercise.

Isn’t cheating dangerous?
Absolutely, more people probably get injured doing cheats than those that go on to develop big biceps from them, but remember “where theres a will, and there is a fcking will, theres a way, and there is a fcking way” (Sexy Beast). Soz, couldn’t help myself.  Instead of doing barbell cheat curls, try cable curls. Maintain strict form throughout the set. Begin by first doing as many strict reps as you can, aim for 10 reps. When you can’t do another full rep, pull the bar up to the max-force spot, right below the midpoint, and do short partials till you can’t stand the burn. Those partial cheat reps will overload the muscle through this short range of motion without risking your lower back, well, within reason anyway.

Why use a cable instead of a barbell?
Because cables produce more uniform resistance, without the heaving at the bottom starting point of the exercise you get with a barbell. Try partial reps at the end of a set of barbell curls and you’ll see what I mean.

Main Muscle Worked: Biceps.   Equipment: Cable.   Mechanics. Type: Isolation.

What about Stretch Position Overload?
The max-force overload “cheats” weren’t all there was to putting the peaks on Arnold’s arms. While cheat curls attacked the semi-stretched point, he also favoured stretch-position overload. For biceps that meant incline curls. By reclining on a 45-degree incline bench with a dumbbell in each hand hanging down on either side of him, at the start of the curl his biceps were in an extreme stretch range. He would fire out piston-like reps, keeping tension on his biceps throughout the stroke and blasting out of the fully stretched position-but without heaving or jerking.

Fibre Splitting
It’s interesting to note that recent studies have linked stretch overload to hyperplasia, or fibre splitting. One animal study triggered a 300 percent increase in one muscle that was subjected to stretch overload in only 30 days. Yes, that’s tripling the size of the muscle, and the researchers suggest that a lot of the massive increase was caused by fibre splitting, as evidenced by muscle biopsies.

Arnold’s Secret Workouts?
Could stretched-position overload along with max-force-point “cheats” be Arnold’s secret weapons for incredible biceps mass? Well it worked for him, but it wasn’t only his biceps that got freaky from stretch overload.

Arnolds Chest Workouts.
Another example of Arnold using stretch overload is his chest workout. One of his favourite pec movements was dumbbell flyes, but he had a certain way of doing them-only moving through the bottom third of the stroke. He lowered to the bottom stretched position, but on the upward stroke he stopped the dumbbells when they were about three feet apart, immediately lowering back to the stretch. Why?

Dumbbell Flyes.
He said the short stroke kept tension on his pecs, which is true and important, but it also placed the most overload on his pecs when they were elongated, or stretched. Those partial flyes were really just rapid-fire cheat reps in a stretch-position pec exercise-and no doubt one of the big reasons Arnold’s pecs were so full and striated.

Calves.
Arnold was a master at getting the most growth activation from every set, and calves are another example. When he moved to the America, his calves were underdeveloped compared to most of his other muscle groups, this was before he met and talked to Reg Park, a former Mr. Universe winner and a man who was a big believer in overload.  Arnold was using a few hundred pounds on his various calf raises, but when he trained with Reg, he was amazed to see his mentor pile 1,000 pounds on the calf machine and keep grinding out movement until he could barely budge the gigantic load. Arnold soaked up that experience and information and immediately began applying it. Soon he was using 1,000 pounds on his calf raises, and two or three guys on his back for donkey calf raises, a better stretch-position calf exercise than standing calf raises. But don’t think for a minute that he stopped a set when he couldn’t get all the way to the very top.

Never Waste A Set.
When he couldn’t do anymore full reps, he would drive the weight up as high as he could, usually just barely above the bottom stretch point, and do partials till the muscle couldn’t even twitch. It burned like crazy, but it worked. Soon his calves were one of his best body parts, in fact they were so good that he was accused of having calf implants. I think he instinctively knew how to train in semi-stretched and stretched positions. If you’re neglecting stretch overload in the gym, it may be one of the biggest reasons you’re not building more muscle faster. Arnold achieved semi-stretched and stretched position overload at almost every workout, and you might want to follow his lead.

I’ve found that overloading a muscle in its semi-stretched point with cheat reps and power partials similar to what Arnold used at the end of his calf raises and other exercises can make each set two to four times more effective at building mass. Cheat reps work so well because after you hit failure, you keep firing the muscle at its max-force-generation point, which according to scientists is the key mass building position.  Arnold also instinctively knew to train every muscle in the fully stretched position for the fullest, most complete development possible. Was he triggering hyperplasia, or fibre splitting? It’s quite possible. Whichever way you look at it, Arnold knew what he was doing and achieved freaky mass, even by today’s standards.

Edited from an article originally featured on Muscle and Fitness http://www.muscleandfitness.com/training/arms