Common Muscle Building Mistakes

One of the main reasons why most lifters fail to achieve
rapid muscle gains is because they no not give their muscles
enough time to recover and then grow.

This is called overtraining.

Muscles only grow when they've had enough time and nutrients to
recover first and then grow.

A few signs that will tell you whether you're overtraining are:

1. You feel tired
2. You don't feel like training
3. You lose your appetite
4. You lose strength/muscle

If your lifting program involves any of the following it
will probably lead to overtraining:

1. More than 10 sets on any muscle group

Don't be confused by the huge guys in your gym that do 10 sets of
150 kg's on the bench press. These guys have either been working
out for a very long time or they're not using natural bodybuilding
techniques to achieve their extraordinary results.

2. More than 2 to 3 exercises for any muscle group

Let's say for example that you're training your chest. To not over
train your muscles and to work your entire chest you only need to
do the bench press and incline bench press. You do not also need
to do the pec deck and decline bench press. These extra exercises
will lead to overtraining.

3. Training sessions of greater than an hour

The ideal training program should consist of 5-6 exercises,
3-5 sets, and 6-8 and/or 10-12 reps. This should not take longer
than an hour. Push yourself any harder and you're likely to over
train your muscles.

4. Continually increasing the amount of sets performed

If in week one you do 3 sets, week 2, 4 sets, week 3, 5 sets,
week 4, 6 sets and continually increase sets performed your
muscles will eventually break down. The trick is to perform 3
sets in week 1, 4 sets in week 2, 5 sets in week 3 and then
revert back to 3 sets in week one.

5. Poor Nutrition

Your muscles need both positive balance of protein and calories
to grow. You should be eating eggs, milk, meats, fish, chicken,
etc., along with fresh fruits and vegetables.

6. Less than 8 hours sleep

Your body does most of its muscle building while you're sleeping.



Supplement Secrets True Story

I recently tired to place an ad for thebook "Bodybuilding
Supplement Secrets Revealed" in a major muscle magazine
and here is the response I got:

"After reviewing your ad and website, the publisher feels it is
in our best interests to not allow you to advertise with us.

+++++ +++++++
Advertising Manager
+++++++++ +++++++++++++"

They fully admitted that the only reason they were rejecting
the ad was to protect their own interests. They are saying if
people learned the truth about supplements, the magazine
would l ose money. In other words, since they sell
supplements, it is in the magazines best interests to keep
people in the dark about supplements.

I was a bit skeptical when I read the book and it told how
greedy the magazine/supplement company owners are and
how they fight to hide the truth, but this incident and others
like it have proved it to me.

For more information go to Bodybuilding Supplement Secrets Revealed

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Benefits of Lemon Verbena

What Is Lemon Verbena?

Lemon Verbena has many names, such as lemon scented verbena, lemon
beebrush, verbena triphylla, lippia citriodora, etc. It is native
to Argentina, Paraguay, Brazil, Uruguay, Chile, and Peru. It grows
to a height of ten to fifteen foot tall and gives off a strong
lemony scent.

Uses Of Lemon Verbena

Lemon verbena is used in teas, to add flavor to fish, chicken,
salad dressings, etc. The oil has been used in perfumes, colognes
and soaps. Lemon verbena is used in creams and lotions and is said
to reduce puffiness around the eyes.

Lemon Verbena Benefits

Lemon verbena health benefits: Lemon verbena has been used to treat
fever, congestion, asthma, insomnia, intestinal problems, stress,
and even depression. It is used to treat Candida (yeast overgrowth)
as it has properties that help eliminate the fungus.

Lemon verbena is claimed to have many therapeutic properties such
as : a digestive tonic, strengthening the nervous system,
de-stressing, regulating menstrual cycle and lessening PMS.

Lemon Verbena is said to aid digestion, to help with metabolism
and to help break down cellulite, thus it aids in slimming. It is
also used to aid digestion, and is believed to have a mild calming
effect on nerves.

Where To Buy Lemon Verbena?

Lemon Verbena is sold in teas, oils, supplements, etc. It can be
found in most health food stores and many online sources.

Lemon Verbena is just one of the supplements in...

The New Cybergenics Quicktrim 14 Day Weight Loss Kit

Specifically Designed to Promote the Fastest, Most Dramatic Fat
Loss Possible in Only 2 Weeks! A Revolutionary approach to rapid
body shaping. Designed for those who need to lose body fat NOW.

For full info go to Quick Trim

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Arnold Schwarzenegger's Secret Training Methods

Arnold used muscle shocking methods "training with more w eight
than usual, doing more reps and/or sets, speeding up your
training (lifting becomes more forceful as a result), decreasing
the rest between sets, doing unfamiliar exercises, doing your
exercises in an unfamiliar order or using intensity techniques".
Try the methods below to shock you muscles into new growth.

Running The Rack

Training right in front of the dumbbell rack and is one of
Arnold's favorite ways to train with dumbbells to shock the muscles.
Do an exercise with a set of dumbbells, put them down, immediately
pick up the next heavier set of dumbbells and when you have reached
heaviest dumbbells you can handle you then work your way back down
the dumbbell rack.

I Go, You Go

Perform a set and right away hand the barbell to your training
partner. He then tries to beat your reps. Then, he hands it back
to you, and the process continues until you're both doing only
singles.

Drop Sets

Taking plates off the bar during the set as your muscles fatigue.
E.g.. bench press with 225 lbs. For 4-5 reps. As you fatigue at
rep 5 have your partners quickly take plates off the bar - so
that there's 200 lbs - And you can now do more reps.

Isotension

Flexing and contracting the muscles being worked between sets.
Flexing is a beneficial in hardening, separating and defining
each muscle group.

Mega Exercise Blitz

Instead of doing five sets of one exercise for a muscle, do one
set of just about every exercise you know for that muscle. For
example, do one set of standing barbell curls, then incline curls,
dumbbell curls, preacher curls, cable curls and, finally,
concentration curls.

Supersets

Arnold often employed opposite muscle grouping sets (biceps with
triceps, chest with back, etc.) to force as much blood as humanly
possible a target area for superior growth.

Editors note: See Arnold in top shape in the Pumping Iron video

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Benefits of Cinnamon Bark

What Is Cinnamon Bark?

Cinnamon Bark comes from a small evergreen tree (Cinnamomum verum),
that is native to India and Sri Lanka, where it has been
traditionally used as a spice.

Cinnamon bark is a very common ingredient in products such as
toothpaste, mouthwash, chewing gum, and soft drinks. Also many
feel it it helpful in handling certain ailments and other issues.
Herbalists recommend cinnamon bark to help with digestive problems,
nausea, vomiting, diarrhea, asthma brought on by cold, backache,
menstrual problems, etc.

Cinnamon Bark Benefits

Cinnamon’s health benefits come from the fact that the bark
contains antibacterial, antiseptic, antiviral, antispasmodic, and
anti fungal properties that help to prevent infection by killing
decay-causing bacteria, fungi, and viruses.

Cinnamon bark is helpful in supporting the digestive system.
Research reports that cinnamon bark helps break down fats in the
digestive system, making it a valuable digestive aid.

A traditional stimulant in Chinese medicine, cinnamon bark has a
thermogenic effect on the body.

Other conditions which are said to be improved by cinnamon bark
include fevers and colds, coughs and bronchitis, infection and
wound healing, some forms of asthma, and even blood pressure
reduction.

Cinnamon Bark Blood Sugar Control

Cinnamon bark is also known to control blood sugar levels.

Cinnamon may help improve the bodies ability to respond to
insulin, thus normalizing blood sugar levels. Both test tube
and animal studies have shown that compounds in cinnamon not
only stimulate insulin receptors, but also inhibit an enzyme
that inactivates them, thus significantly increasing bodies
ability to use glucose.

Cinnamon Bark Weight Loss

Lowering blood sugar levels and helping combat insulin
resistance can be very helpful in weight loss. The fat cells
of the abdomen can be particularly sensitive to high insulin,
because abdominal fat cells are so close to your digestive
system, and do to the extensive blood vessels in the abdominal
area, it’s easy for abdomen fat cells to store excess glucose.
So reducing blood sugar and high insulin levels is very
helpful in any fat loss program.

Cinnamon Bark Supplements

For people who are unable to get enough Cinnamon in their
regular diet or who have a need for more, Cinnamon Bark
supplements may be helpful.

Cinnamon Bark is just one of the supplements in...

The New Cybergenics Quicktrim 14 Day Weight Loss Kit

Specifically Designed to Promote the Fastest, Most Dramatic
Fat Loss Possible in Only 2 Weeks! A Revolutionary approach
to rapid body shaping. Designed for those who need to l ose
body fat NOW.

For full info go to Quick Trim

6 Days A Week Workout Routine

This workout program is a professional type and requires you
to have at least 2 years bodybuilding experience.

This program helps you to focus on a certain bodypart in
each training session to bulk up and tone your muscles.
Before you start, make sure you know that this program works
most efficiently if you have already built a solid physique.

Along with proper nutrition train yourself hard ( take it to
the limit) to prevent undertraining.

Day 1
primary working muscle groups - upper back and abs
exercises sets reps
1, Pull-ups 3 12,10,8
2, One-arm DB Rows 3 10,8,6-8
3, T-bar Rows 3 12,8-10,8-10
4, Seated Rows 3 10,8-10,8-10
5, Crunches 4 50

Day 2
primary working muscle groups - lower back and hamstrings

exercises sets reps
1, Deadlifts 5 10,10,8,6,4
2, Lying Leg Curls 3 10,8,6-8
3, Stiff-leg Deadlifts 4 10,8,6-8,4-6

Day 3
primary working muscle groups - biceps, triceps and abs

exercises sets reps
1, Standing BB Curls 3 10,8,6-8
2, Incline DB Curls 3 10,8,6-8
3, Concentration Curls 2 6-10,6-10
4, Triceps Pushdowns 3 15,12,10
5, Close-grip Bench Press 3 10,8,6-8
6, Triceps Kickbacks 2 6-10,6-10
7, Hanging Knee Raises 4 20

Day 4
primary working muscle groups - shoulders and calves

exercises sets reps
1, Seated DB Press 3 10,8,6-8
2, DB Laterals 3 10,8,6-8
3, Rear Delt Machine 3 8-12
4, BB Shrugs 3 10,10,8-10
5, Seated Calf Raises 3 25,20,15-20
6, Standing Calf Raises 3 30

Day 5
primary working muscle groups - quadriceps and abs

exercises sets reps
1, Legs Extensions 3 15,12,10
2, Squats 4 10,10,8-10,6-8
3, Legs Press 3 15,12,10
4, Crunches 4 50

Day 6
primary working muscle groups - chest

exercises sets reps
1, Incline DB Press 4 10,10,8,6-8
2, Incline DB Flyes 2 8-12,8-12
3, Flat Bench Press 3 10,8,6
4, Cable Cross-over 2 8-12,8-12

For proper bodybuilding nutrition get the...

The Bodybuilders Cookbook

Serious diet plans for the serious bodybuilder.

Delicious recipes, Nutritional analysis & Professional advice

Learn how you can bulk up, slim down, muscularize, etc. with
these incredible bodybuilding diets and recipes.

Jam packed with information on bodybuilding nutrition!

Bodybuilding Cookbook

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Peppermint Leaf Benefits

What Is Peppermint Leaf?

Peppermint (Mentha × piperita) is a cross between watermint
(Mentha aquatica) and spearmint (Mentha spicata). Peppermint
leaf is well known for it's use as a herbal remedy for
stomach ailments. Peppermint has been used as a therapeutic
and flavoring for gum, toothpaste, tea, etc.

Health Benefits Of Peppermint Supplements

Peppermint Leaf is considered a mild stimulant, it also
cleanses and strengthens the entire body. Peppermint Leaf
has a relaxing effect on the muscles of the digestive
system, combats flatulence, and stimulates bile and
digestive juice flow. Peppermint Leaf is a great
digestive aid, it cleans, soothes, and invigorates the
digestive tract.

Peppermint Leaf can help relax the bile ducts for improved
flow of this very important digestive fluid. Peppermint
Leaf contains bio-flavonoids and exhibits antioxidant
activity. The herb can also stimulate a sluggish liver
or gallbladder into performing its functions in a more
effective manner. It also helps to combat indigestion.

Peppermint Weight Loss

Some people say that peppermint can help speed up
metabolism. Peppermint is also a natural appetite
suppressant, and taking it may help suppress your
appetite long enough for you to feel full naturally
and thus l ose your desire to overeat.

Peppermint Supplements

For people who are unable to get enough Peppermint in
their regular diet, Peppermint Supplements can be used.

Peppermint Leaf is just one of the supplements in...

The New Cybergenics Quicktrim 14 Day Weight Loss Kit

Specifically Designed to Promote the Fastest, Most Dramatic
F at L oss Possible in Only 2 Weeks. A Revolutionary approach
to rapid body shaping. Designed for those who need to lose
body fat NOW.

For full info go to Quick Trim

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Daily Specialization Training - Transform Your Weakest
Bodyparts Into Your Strongest Bodyparts.
By Nick Nilsson

Specialization is a technique that provides highly-targeted
training overload to one or more bodyparts. This can be
in the form of additional training volume and/or training
frequency, i.e. do more sets for it and/or train it more
often. Just like medical doctors specialize in certain areas
of medicine, you will learn how to specialize on a
particular bodypart and excel with it.

I'm going to show you a particular specialization program
that I've found to be extremely useful for developing
stubborn bodyparts. It's not hard to do and it doesn't take
long to do but it has the potential to shatter plateaus in
hard-to-develop bodyparts like a brick through a plate glass
window.

How To Do Daily Specialization:

The name of the program is Daily Specialization and, as
the name implies, it's done on a daily basis. In a nutshell,
you will do just 1 set of 1 exercise for 1 bodypart twice a
day, every day. It's very simple but very powerful and it
can be done with any bodypart you like.

I will use dips as an example here but you can use any
exercise you like. Choose an exercise you can do at home
for your selected bodypart to make it easier and more
convenient to do (chances are, you're not going to be
going to the gym twice a day to do 1 set of 1 exercise.).

If you have weights at home, it will broaden your
selection but I find that freehand exercises, e.g.
dips, chin-ups, push-ups, etc.) are most effective.

Using dips as the example, on Day 1, very soon after
you wake up, do as many dips as you can. Go to failure,
doing as many reps as you can then stop. That's your
morning workout. You're done.

Do everything else in your day as you normally would,
even your regular workouts for that bodypart if they're
on your schedule. This program exists completely outside
your regular workout schedule.

At night before you go to bed, do another set of dips to
failure. That's it. When you wake up the next day, do
another set of dips to failure, just like on Day 1. Keep
this up for as long as you like - anywhere from a few
weeks to a few months, depending on the results you
want and whether you want to switch to another
bodypart or not.

This is the entire program. As a quick note, you can add
a third set in the middle of the day on non-training
days in order to speed results. It will give your body
a little extra stimulus for that bodypart. Also, do
only one bodypart at a time with this program. If you
add in more parts, you will dilute the training
stress and diminish the effects of the program.

The key to success with this program is consistency. You
must do it consistently every day, twice a day, without
fail to provide that constant training stimulus to the body.
Even if you don't feel like it, do it. Even if you're
tired and you don't get nearly as many reps as usual, do
it. Even if your muscles are sore, do it. The only
exception to this rule is if you're sick or injured.

Why It Works:

Physiologically speaking, the body becomes its function.
If you run long distances, your body will have a tendency
to become smaller and lighter to be better able to cope
with the stress. If you lift weights, your body will
have a tendency to become more muscular in order to deal
with the resistance.

We target this highly-efficient adaptation process by
training stubborn bodyparts with very high frequency.
Your body quickly learns it needs to build up that
bodypart in response to this constant workload. Your
body will very quickly start allocating recovery
resources towards rebuilding that part bigger and
stronger.

You keep working it and your body will keep building
it. This program harnesses the adaptive power of your body
and channels it into a specific bodypart for maximum
results. The results are consistent and phenomenal.

Let me give you my experience with Daily Specialization.
I used this program for my shoulders, doing handstand
push-ups. At 200 p ounds, when I started I couldn't do
a single full rep, only a few partial reps.

After 12 weeks of consistently doing handstand push-ups
morning and night, I was able to perform 40 full reps.
If you think about this for a moment, it's actually quite
shocking. Could you imagine barely being able to bench
press your w eight one day then, 3 months later, being
able to press it 40 times.

You can easily achieve powerful results like this with
the Daily Specialization Program.

One of the greatest benefits I found with this program
wasn't even the improvement in strength and muscle
development. Working the stubborn bodypart twice a day
to failure actually made my stubborn shoulders not
stubborn anymore.

I want you to pick a lagging bodypart, pick an exercise
for it and try this program for yourself. You will see
consistent results. Your body will simply have no
choice.

Editors note: Checkout Nick Nilsson's...

Muscle Explosion. 28 Days To Maximum Mass Program

"How To Break All The 'Rules' In Your Training
and Totally Shatter Your Genetic Barriers
to Maximum Mass Now..."

Go to Muscle Explosion! 28 Days To Maximum Mass

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free

Benefits of Green Tea Supplements

What Is Green Tea Leaf Extract?

Green tea is made solely with the leaves of Camellia sinensis.
Green tea, unlike the black tea that comes from the same plant,
is processed in such a way the integrity of the active
antioxidant polyphenols are better preserved. One big reason
why many use green tea leaf extract is to get nutrients and
vitamins that cannot be found in elsewhere.

Benefits Of Green Tea Leaf Extract

Green tea contains polyphenols such as the catechins
epicatechin, epigallocatechin, epicatechin gallate, and
epigallocatechin gallate (EGCG). EGCG is said to detoxify the
digestive system and help increase metabolism. Green tea also
has a large amount of vitamin C which helps you stay more
alert and active throughout the day. It is also said to be
effective in lowering LDL cholesterol levels, and inhibiting
the abnormal formation of blood clots.

Green Tea Weight Loss

One of the biggest advantages of using the green tea leaf
extract is weight loss, through an effect known as
thermogenesis - the process of heat production in organisms.
Green tea helps aid weight loss by increasing the metabolic
rate, causing those who use it to burn more calorie. Green
tea improves the metabolism of glucose (sugar) and lipids
(fat), and controlling cravings which are all beneficial
to dieters.

Green tea also works by slowing the rise in blood sugar
after eating. It does this by slowing down the action of
the digestive enzyme amylase. This enzyme breaks down
carbohydrates, which if are absorbed too fast can cause
blood sugar levels to soar.

Green Tea Leaf Extract Supplements

If who don't want to drink 3 – 5 cups of green tea a day,
you can instead try taking a Green Tea supplement.

Green Tea Leaf Extract is just one of the supplements
in...

The New Cybergenics Quicktrim 14 Day Weight Loss Kit

Specifically Designed to Promote the Fastest, Most Dramatic
Fat Loss Possible in Only 2 Weeks! A Revolutionary approach
to rapid body shaping. Designed for those who need to lose
body fat NOW.

For full info go to Quick Trim

Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!

Click Here To Sign Up Free