Release Your Inner Hulk. Just forget the 'Roid Rage.

So now we know it doesn't take steroids, or any artificially-enhanced supplements to get big, real results will come by hitting the three major muscle groups. I tell all clients, and train them by using this rule-of-thumb; begin every weight training session by hitting the legs, chest, and back.

Exercises that use these compound muscle groups means that you're hitting at least three muscles at a time which means maximum effort in a minimal amount of time. This equals= more muscle gains, less time at the gym. Then after hitting these groups, go back and hit smaller muscles such as biceps, triceps, shoulders, hamstrings, and calves. Abs can be put anywhere in the workout.

For these four exercises, complete 3 sets of 4-6 reps to bulk up and build with 2 minutes rest between sets. 10-12 reps with a one minute rest between sets if you're unfamiliar with these exercises and want to build and have a cardio/aerobic effect.

All of these exercises are performed with a barbell. Barbells can weigh anywhere from 25-40 pounds by themselves so keep this in consideration at the gym. I always have my clients, progress to barbells after comfortable with machines as they require core strength/stabilization through the movements and help build more muscle by having freedom of movement. Before beginning set, always do one set with barbell only to warm up the muscles.

Squats:


1. Adjust bar on rack so that it is about shoulder-heigth. When loading bar on to shoulders, keep your body in a straight line and keep your body this way to maintain good posture. This will help prevent injury.
2. Stand with feet shoulder-width apart, bend at the knee until your body comes to waist-height.
3. Push up through your legs until you come back to the standing position.

Bent-over Row:


1. Load the barbell to rest on the ground.
2. Bend at the knee and get a shoulder-weigth grip on the bar. Pushing through your legs, come to a standing position and then bend at the waist so that your back is flat like a table-top.
3. Hold this position, lower the bar keeping your elbows slightly bent, and pull the bar to your chest. Make sure that your shoulder blades come together at the end of the movement.

Bench Press:


1. Pull shoulders back before lifting and make sure elbows are drawn in 45 degrees to your side.
2. Get a shoulder-width grip on the bar and lower just below nipple line coming an inch above the chest.
3. Push through the movement bringing the bar to eye level, arms fully extended.

Weighted Crunch:


1. Lie down with feet flat on the floor, knees bent 45 degrees.
2. Hold weight flat on chest. Using the abs, pull upper-body off the floor, coming up high enough so that the shoulder blades leave the floor.
3. Slowly return to original postion.

Putting Steroids to Shame

Whatever you may think about either steroids, or the people who use them, its probably not good. Logically, steroids should scare everyone away because of their negative side effects. Not only are they illegal but they cause many hormone problems to both men and women. Most people link steroids with getting big, really big. Truth is, America recently found out this isn't necessarily true when NY Yankee Alex Rodriguez admitted to steroid use.

Athletes have fallen prey to steroids because of their ability to prolong fatigue within the body. They are in pursuit of being Bigger, Stronger, Faster. There is now a recent documentary with first-hand accounts of pro athletes who abused steroid use. Check out Bigger, Stronger, Faster which is now available in stores on DVD and on Netflix.

Build muscle, stamina, and endurance naturally.

Building Size:

1. Think major muscle groups; perform squats, deadlifts, and rows.
2. Lift faster. Lifting quickly at the beginning of the movement and ending slowly, while maintaining control, will activate the maximum muscle fibers and burn fat.
3. Take a break. Only lift every other day. Try and stay at three days a week with weight exercises. Your muscles need time to recover and your strength will grow faster with rest.

Building Stamina:

1. Be consistent. Before hitting weights or cardio too hard, focus first on schedule. Whatever you goal is, two, three, four, five days a week; take the first couple of weeks to make it a habit to hit your schedule.
2. Start slow and end BIG. Choose a length of time to reach your goal. Say two months. Know where you want to end with strength and cardio, then backtrack. What you lift, run, toss, walk, or throw the first week should only be about 1/4 of what you can do at the end.
3. Get some shut-eye. Sleep happens to be the biggest pitfall or failure to hit and maintain fitness goals. Get at least 7 hours of sleep each night and you will see your game improve.

Building Endurance:

1. Start with sprints. Interval training can be done with both weights/cardio. Turn your 45 minute run/weight training into 20 minutes by moving faster and taking short breaks in between quick bursts. Do this two or three days a week and on the third or fouth day, go back to the 45 minute workout and see how your training has improved.
2. Use lighter weights, higher reps. Many athletes don't train for size. They train to last. Ramp up your weight training to 20-25 weights with lighter reps. Move faster and take shorter breaks between exercise.
3. Focus on core. Everyday movements, including athletic activities, require core strength. With every exercise, include stabilizing or using your abs in the movement.

Eating Campbell's Chunky Soup Not Only Way To Make Mom Happy

Want to know what foods that will boost your muscle gains and prime your energy fuels? Take one from the team, the NFL that is. If you have been around for the past 10 years, you have seen the Campbell soup commercials with the proud mom's endorsing chunky soup as the best addition to their son's diets. Well, that's true, but no one can live on Campbell's soup alone.

During football season, players aren't trying to lean out or gain mass. These diets are reserved for the off-season. These guys are on the field warming up and playing for hours on end so they need foods that will keep them in the game and performing at their best.

The average person does not need to take in as many calories as an NFL player, however, the foods outlined below are designed to help bring your game to the next level. Leslie Bonci, the Pittsburgh Steelers' team nutrition consultant, says it best, " Men should learn to treat their bodies like a business, like the NFL players do."

Eggs - Muscle-Building, Immunity, Vision
Waffles - Cardio Fuel
Fruit – Hydration
Milk – Strong Bones, Muscle Contraction
Chicken Breast – Lean Muscle, Energy, Memory
Fish - Anti-inflammation, Muscle Repair, Immune Function
Vegetables – Hydration, Muscle Repair
Pasta and Rice – Energy, Speed Recovery
Sports Drinks – Hydration, Prevent Muscle Cramping
Sodium-Rich Foods – Retain Water, Prevent Muscle Cramping
Ice Cream – Cool Down Treat

Get Dynamite Arms Like Pop-eye's

Not sure who was a symbol of strength, stamina, and endurance when you were a kid. For me, it wasn't Arnold Schwarzenegger, Hulk Hogan, or even the famed Hulk. Pop-eye was the one who modeled for me the perfect physique. As funny as this may sound, it does make sense. Not only was he able to take down big, bad guys with brute strength, and sometimes by accident, but he also stayed at peak health by eating spinach. Can't ask for a better role model!

There are countless ways to build your biceps. Truth is, your biceps only account for 3% of muscle in your entire body. That also amounts to about one pound of muscle for both biceps combined. Spending too much time on your biceps is a waste of your time as you still have 97% more muscles to hit before you leave the gym.

Hit your biceps with one exercise. This practical and efficient exercise will not only build your arms but your shoulders and back as well.

Chin-ups:

1. Grab the bar with an under-hand grip, hands shoulder-width apart. Keeping your legs straight, pull your body up and make sure your chin passes the bar.

2. Lower your body, making sure that you come all the way down with your elbows slightly bent. Repeat as many times as possible.

Not ready for the chin-up bar? Try this, Rope-Pulls:

1. Load the rope bar on the cable machine with the rope attached to the top pulley. Grab the rope with an under-hand grip.

2. Sitting with your knees on the ground, pull the rope with both hands to your chest. Slowly release bringing the rope above your head and elbows slightly bent. Load as many weights as you can handle for no more than 20 reps.

Beer and Wine, Feelin' Fine

Beer and wine can be your worst enemy or your best friend.  We all know too much of it can and will sabotage your gut, hence the phrase "beer belly."  However, continuous alcohol abuse will also destroy your gains in the gym by causing your body to turn carbs and sugars into fat.  This will also hinder your body from building muscle.  

The American Heart Association reports that to reap from the benefits of drinking beer/wine without going overboard, it should be consumed in moderation like anything else.  This translates to one-two drinks a day for men and one drink a day for women.  In this case, a drink is 12 oz. beer, 4 oz. wine.  

See how consuming beer/wine in moderation will benefit your diet:

1.  Beer:  Contains vitamin B which aids in lowering risk of heart disease.

2.  Beer:  Suppresses tryptophan, amino acid found in turkey that makes you tired, which means beer gives you an energy boost that can also help you lose weight.

3.  Wine:  Grape skins are full of powerful antioxidants which have anti-aging components that keep your organs young and healthy.

4.  Wine:  These same antioxidants, known as flavonoids, are also known to lower risks of cancers.  

5.  Still, the best added benefit of  beer/wine is that its a positive reinforcement tool to use in your regular diet/workout plan.  Everyone should be rewarded for their hard work, especially if you've been hitting the gym.

Keep in mind, beer/wine do have calories and that should be taken into consideration when structuring your diet.  However, most light beers and wines hit around 100 calories.  Not making too big of a dent, or better yet, bulge on your belly.

Click here for a healthy list of beers. 

And here for more info. on wines.

Blast to Strength

Before hitting the weights during your next workout, try explosive movements to bring your game to the next level. A study at the College of New Jersey found that during a two-month study, adding explosive chest movements before hitting the bench press enabled lifters to push 5% more. This was done one to two times a week prior to workouts.

Try this body-weight routine two times a week either one set before your workout, or three sets as your entire workout.

Squat Jumps












1. Begin with feet shoulder-width apart and drop down to waist height with hands behind the head, same as prisoner squat.
2. Using your legs and core, jump as high as you can off the ground and land softly with knees slightly bent. Complete 20-25 reps.


Push-up Thrusts

1. Begin with hands shoulder-width apart, elbows at 45 degrees, drop down with chest just above the ground.
2. Thrust upward, coming off the ground high enough to where your hands leave the ground. Complete 20-25 reps.





Bicycles

1. Begin with hands behind the head one leg raised at knee height, other leg raised just above the ground, bring right or left elbow to opposite knee.
2. Alternate between opposite elbows and knees, pumping your legs in a bicycle fashion. Complete 100 reps.

Sprint to Freedom

Break out of traditional cardio. Some bodybuilders swear by their 5 days-a-week, 45 minutes of cardio that keeps the fat off their sculpted bodies. True, this form of cardio does help them because they want to do low-resistance cardio to keep from burning muscle. For the rest of us who want to burn fat and build muscle, sprinting is the way to go. Not only does it help us reach our fitness goals efficiently, but also quicker, meaning we can spend less time at the gym.

Science News also reports interesting information related to our bodies and sprinting. A group of Scottish researches found that sprinting exercises completed every couple of days cuts your risk of diabetes. A group of 16 males were studied after doing intense exercise over a period of time and found that regular workouts lead to a decrease in risk of cardiovascular disease and type-two diabetes. Some participants were not able to stick to the program of every two days, but even those who did just a couple of short workouts showed a significant descrease in risks.

Try this 20-minute sprint work-out on any cardio machine or even on the pavement:

Warmup for two minutes at a low resistance. Move into :30 sec. of high resistance at 90% effort, followed by a minute of low resistance. Continue this pattern and finish with two minutes of low-resistance recovery.

Advanced: Start with :30 of high resistance at 80% effort, next move to 90%, next to 100%, and then repeat.

Juiced on Java

Before heading out to your local vitamin/supplement store, consider adding nature's own energy supplement to your diet. Coffee has been used by many fitness enthusiasts, but its also been given a bad rap in the past. Studies have shown coffee raises your blood pressure and heart rate which can lead to heart problems during and after exercise. Coffee has a strong dose of caffeine which can lead many to become addicted and numb to its powerful effects.

For many, people either drink tea or coffee. This is in no way to demote tea; it has other powerful components that also have benefits. Green tea is a chock full of strong antioxidants that protect the body from disease and keep your mind and body young and sharp. Black tea also gives the caffeine boost you need but also the added benefit of antioxidants which will enhance your concentration and lower cholesterol.

For best results, drink coffee on your training days. At least 1 1/2 before your workout and a follow-up cup of coffee later in the day. Check out what coffee can bring to your A-game:

1. Acelerates energy. Caffeine is a natural stimulant that fuels your muscles and gives you the extra boost you need at the gym. Australian researchers have found that even a small amount of coffee allowed athletes to perform up to a third longer than those who took no caffeine.

2. Raises metabolism. Coffee contains caffeine which has proven effects to raise metabolism and burn fat.

3. Aids recovery. Studies have shown that caffeine aids in uptake of glucose and insulin to muscle tissue which fuels your muscles faster and keeps you from walking around sore the next day.

4. Decreases risk of dementia. The New York Times recently released an article about Danish and Swedish researches who conducted a study of the effects of coffee on 1,409 middle-aged men and women. Studies showed that over the period of 20 years only 61 people showed signs of dementia and only 41 were diagnosed with Alzheimer's Disease.

5. Lowers risk of type 2 Diabetes. Dr. Kivipelto from the Karolinska Institute in Stockholm suggests that this is one of the primary reasons why coffee is able to lower risk of dementia. One of the reasons may be that coffee has an antioxidant effect in the bloodstream.