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Truly Huge Fitness Tips
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FITNESS TIPS FOR 10/04/2000
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TIPS SUBMITTED BY SUBSCRIBERS
How To Increase The Bench Press 1 Rep Max?
The problem with our body is the rapid adaptation to various
stresses. A fixed program for an experienced lifter would soon
be of no gain if continued more than a few weeks. A second
point is the need for rest. Only after 9 years of lifting I've
noticed that training a body part once a week only (YES,
including arms) can increase your strength dramatically.
The third principle is the specifity - i.e. if you want to lift heavy
bench you should train on lifting bench press heavily, and do
not mess around with lighter sets - these of course have their
role in other exercises. Implementing these principles I finaly
increased my max from 297 lb. to 352 in a course of a year
and a half. No miracles, no drugs - just hard work and
imagination. For example:
Pyramid of 10,8,6,4 (increasing the weight)
the next week 4 sets of 6
the next week sets of 4-5 reps
than light sets of 8 (70%) with very short rests. Of course after
bench press comes all the rest - flyes, dumbell incline press,
incline barbell press, cable cross-overs and pec dec. Be
carefull not to overtrain (more than 12 sets of chest per
work-out) but drain yourself to the maximum. Proper form
must be maintained and the spotter's help whould be kept
to a minimum (only a slight help at the last rep.)
Yoram Weil (from Jerusalem, Israel)
I hurt my shoulder and after that i put on about 15 pounds
from drinking and eating poorly becasue I couldn't workout
at all my weight ballooned all the way up to 210 from 195
during those 3 months. I lost a lot of mass and stregth, my
bench max went form about 265 all the way down to 230
when the doctor cleared me to lift I decided to go on a
healthy diet and work out 6 days a week.... I have been
doing this for about 4 months now In that time I have
managed to take my wieght from 210 and maxing
about 230 down to 185 and my max is about 300. The
key for my was my diet i lowered my carbs to about
40 - 50 percent the daily intake and consumed 2 shakes,
egg whites, grilled chicken and tuna. I saw my best
gains ever and this is still with a shoulder that isn't 100%.
I found that the only way to make these gains is a proper
diet and anybody that becames even remotly serious
about lifting should eat properly with a lot of protiens,
and make sure to take multi vitimins. And I found
glutimine is and excellent suppliment to take before
and after cardio b/c it minimizes burning off muscle
tissue. I now have cut lines on my chest and my
shoulder as well as veins coming out in many places
it may not work for everybody but I found this
program and diet to be exceptional and my friend
started the same one with my and he has seen
great gains to I suggest to anybody lifting to go on
this type of diet and remeber that dedication is the
other key.
Matt
I'd like to recommend to anyone who experiences pain
resulting from exercise, work or just plain living; the
relief which therapeutic massage can do for you. No, I'm
not a massage therapist, but I am a client of one.
Several years ago I injured my shoulders from lifting
weights. A few months ago that injury came back to
haunt me which totally affect my mobility and ability to
lift weights. It got to a point where I could not even lift a
barbell (unloaded) over my head without some extreme
pain in my shoulders. I've seen my therapist for about a
month and finally feel that I can start hitting the weights
again with her permission. I've also been introduced to
the benefits of Magnetic Therapy. Because of the
extent of my injury, she gave me some magnets
(by Nikken) to try out. Without the magnets in place, my
shoulder eventually gets stiff. I'm convinced that this
therapy works just as well. If you decide to try massage
therapy and your soreness is sports related, I suggest
you find a therapist who is "sports injury" specialized.
Check the internet, there's good search engines out
there to help you find a therapist in your area.
Here's to rubbing you the right way -
Matt
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SUPPLEMENT CORNER
We are putting the finishing touches on our "Bodybuilding and
Fitness Supplement Guide" which you will be able to
download FREE as soon as it's ready.
Here's an excerpt from "The Best Supplements" chapter:
Andro-Shock
Primary usage: Increase testosterone, and hence muscle
(like steriods...).
The primary ingredients are Tongkat Ali, DHEA, Zinc and tribulus
terrestris. So, there we have the primary "testoserone boosting
stack" The other ingredients are Saw Palemetto, Chrysin. and AMU.
These other three ingredients are mean't to curb, or inhibit
estrogen production. So, the components are meant to work
together to boost testosterone, and inhibit estrogen. Right.
The results????
Let me put it this way: Both me and my training partner went on
Andro-Shock. Within three days I felt more aggressive in the
gym - my weights went up. I actually LOST a little weight, but that
ended up being fat - a good thing. But, on the last day of the first
week, something happened. Normally, my training partner are the
best of friends. However, on this day, he made a comment about
my quads, and I made a comment about his "wimpy calves", and
we ended up on the floor beating the hell out of each other. THIS
IS THE TRUTH!! This is the first time this has ever happened!!!
Consequently, I have to say Andro-Shock works - it boosts
testosterone"BIG TIME". This is only the second week - but at this
rate, I expect some pretty good gains.
Dosage: 3-6 tabs per day. I'm taking 3 tabs twice per day for 6 weeks
on 2 weeks off.
We will announce the release of the FREE supplement guide
as soon as it available.
Click Here For More Info On Andro-Shock
