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Truly Huge Fitness Tips
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FITNESS TIPS FOR 11/15/2000
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TIPS SUBMITTED BY SUBSCRIBERS
Rest Between Sets
I don't know who to give credit to but, I read and have been trying
a tip received several years ago with remarkable success. The
premis is that muscle tissue recovers totally within two (2) min.
after stimulation. The theory is that if you rest no more than one
(1) min. between sets or 60 seconds, you recruit more tissue
deeper into the muscle rather than using the same tissue with
each set. Using this method I've noticed the pump on the second
set and increasing in intensity with each set, while working up
from light to heavy. creatine seems to intensify this pump when
included in the regimen. If you have a workout partner it is
normally the time used to change weights, perhaps thats why
partners training seriously together get better results.
Full Body Workout Routine
Here's a tip for all you out there trying to become Truly Huge!
Forget about spending all your hard-earned money on fancy
supplements when your training and diet still need improvement.
Use the extra money you save on that bottle of this or that, and
buy a couple of gallons of milk, a few dozen eggs, and maybe
some whey protein powder at the very most.Next, get under the
squat bar and do some real work. Start deadlifting, chinning,
benching, dipping, military press, etc.-the compound
movements. Don't waste your time doing so-called shaping
exercises like cable flies, isolation curls, (isolation anything).
These exercises work smaller muscle groups, and whether you
like it or not, if you want to get big, you have to work the big
muscles of the body-HARD! Free weights are best, but the
better machines on the market will give the same results as
long as you work very hard.
Last, don't spend 2 hours a day, 5 or 6 days a week doing
endless sets that only a roid freak would grow on. Two or
three full-body routines a week lasting an hour at most is
plenty. If you work with real intensity, like a GLADEE8ER,
you will be looking for the EXIT sign before the hour is
even up - AND YOU WILL GROW. Good luck in
everyones attempt to attain "Truly Huge" status!!
Gladee8er
Proper Exercise Tips
For anybody who ever works out and really want's to exercise
properly, just use these few tips!
- Find 4 to 6 really good exercises for any larger muscle
groups, or 2-5 for even smaller muscle groups.
- Pick exercises that are mostly dumbbell and bar related, use
very little machines!
- To find a good weight will take a little practice, but the best
way to really work out hard is sets to absolute failure by
increases weight and lowered repititions. First set should be
about 12-14 reps giving every thing that you have using proper
technique! 2nd set increases wight by 5 or ten pounds
9-12 reps, again trying Hard as phsically possible to complete
a set to failure! and 3rd set of the weight which is most
challenging but can complete 6-9 reps and Have nothing left in
you to lift once more! If you are more experienced lifter you
may want to add another set, or superset the last exercise
with about 67% the weight to failure.
- It doesn't matter what or how many exercises you do as
long as you work to failure and use 90% proper form and
technique, with very little momentum!
- Do a warm up before you exercise where you are sweating
but not exausted, your heart should not be beating wildly,
and as for rest between sets you should wait for however
long you feel it takes for your heart to stop beating at a
frantic pace, but not at resting pace either, only until you
know you can once more give everything you got, these
rests can take up to a whole 4 minutes!
- Always stretch after workouts, and do light to moderate
stretch of the muscle being worked out so you can give
everything that you got!
- Always Support your back!
- Never risk injury, if you know you can not finish a set
without cheating it's probably because you've given
everthing you got, so don't Swing, or Bounce!
- For each rep push the weight as hard as you can under
control but don't let momentum do any work, eg, when you
are doing Dumbell Flat bench Lift then as hard as you can
until the last set is so hard that you have to squeeze your
muscles to finish it, but NEVER push one side of your
body off the bench to elevate the dumbbell!
- Drink, Drink, Drink, Water only, none of the Gatorade junk!
Water is the only drink that properly feeds your muscles
Oxygen and re-hydrates you bod of liquids!
-Use a partner to workout, but don't have them spot you every
set just let them be there for 1st rep lifts, or last rep absolute
failures.
- Breaks: If you do a muscle group a certain day in the week
only do that muscle group again when that muscle is not
feeling sore, and that you know you can lift just like the
other day, Eg. If you do chest it usually feels sore for days
after, well don't work it out again until it is not sore, or
else you'll just help yourself get weaker, because your
muscles are too torn up to repair themselves in time.
- Get enough sleep that your body feels fine enough to
work out!
- Eat a very well balanced diet, and get lot's of protein! Eat
protein enriched meals an hour before workouts, and right
after a workout, also include carbs, and don't eat extra fat, the
amount of fat in a well balanced diet with meat is enough to
get you ewnough energy and keep you slim while
increasing metabolism!
- Exercise After Lunch when your body usually feels best!
- Go jogging every morning!
- Workout whenever you feel like it, Just don't work the same
muscle group everyday, sometimes similar muscles get
workout for different muscle groups eg, Triceps are worked
out when you do Shoulder and Chest as well As traps, so
keep longer breaks between those days, and do other
muscle groups, like Legs!
- When you really know you can't workout, pick the muscle
that you rarely work on and do a little 20-30 minute
exercise, and then do a lot of cardio, but don't change
your diet! Eat Lots! But Eat Healthy!
- Focus on a mind set that will help you lift best, don't
feel angry, sad, and don't laugh while lifting.
- Record or remember your results to make sure you're
improving!
- Some times, Just rest!
- Wear proper workout gear
Here is an example of my chest routine:
Decline BarBench 3 sets: 12r x 135lb, 9r x 155lb, 7r x 165lb
(ss)6rx135lb
Flat Bench Dumbbells 3 sets: 12 x 55, 9 x 60, 7 x 65 super
set> 5 x 45
Incline Dumbell bench 3 sets: 12 x 50, 9 x 55, 6 x 60>
(ss) 6 x 40
Pec Deck 3 sets: 12 x 160, 10 x 170, 8 x 180
Incline Dumbell Flies 3 sets: 12 x 25, 9 x 30, 8 x 30
(ss) 5 x 25
Dips: To Burnout (All sets are done to burnout currently the
weight and reps shown are how much it takes until I can't do
more, and each time I do the exercise I see improvement!
Later The Gianni Gone Bad!
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