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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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ARE YOU POSING RIGHT?
Or Losing Points Because of it?
Bodybuilding judges say most competitors
would score a lot higher and WIN if they only
knew how to pose and diet better!
"Thank you for the prompt shipment of the
videos/tapes. I have only watched two of the
videos so far, but I was very impressed. As you
know, you can waste a lot of money in
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This was not one of them; I feel like I have
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still haven't watched one video, or listed to the
two cassettes. Thank you.
Rando W.H. Wick
Attorney at Law
Seattle, Washington"
Click here to learn the secrets of winning competitions
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FITNESS TIPS FOR 1/3/2001
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Arm Training - Super Set Weight Lifting Training
By Dan Gallapoo
I've had quite a few people ask me about arm routines. It seems
that anybody who ever picked up a weight at one time or another
wants big arms. Here's an example of an arm specialization
program that has worked well for many hard gainers.
One piece of advice: When specializing on arms, cut the work
load back a little bit on the rest of your routine.
This arm specialization routine is not an easy one. We'll be
using super sets. If you've never done super sets (one exercise
right after another, with no rest) then you're in for a treat!
Superset Workout
This arm routine should be done twice per week and no more.
I would only recommend staying on this specialization course
for 4 to 6 weeks maximum.
BICEPS
*Dumbbell Preacher Curls - 1 set for 6 to 8 reps.
*Standing Barbell Curls - 1 set for 6 to 8 reps (a little cheating...
I said a LITTLE, on the last few reps is OK).
Do these 2 exercises with no rest in between. That will be
counted as one cycle. Start with only one cycle. (Super sets
are very intense!) The second week do two cycles. Rest for
90 seconds between cycles. The third week do 3 cycles,
again resting for 90 seconds between cycles. I would never
recommend doing more than 3 cycles unless you have very
good recuperative abilities.
TRICEPS
*Lying Tricep Extension (sometimes called "skull crushers".
I usually use an EZ bar.) 1 set for 6 to 8 reps.
*Close Grip Bench Presses (just keep using the same
weight/bar you've been using for the previous exercise. Do
as many reps as you can until failure).
*Standing Dumbbell Extension (Please forgive me if that's not
the correct name for this exercise.
Here's how you do it: Grab a dumbbell with both hands, lower
it behind your head, then extend your arms until it's back
overhead again.) 1 set of 8 to 10 reps.
Do these 3 exercises with no rest in between. That will be
counted as one cycle. Start with only one cycle. The
second week do two cycles. Rest for 90 seconds between
cycles. The third week do 3 cycles, again resting for 90
seconds between cycles. Once again, never do more than
3 cycles unless you have very good recuperative abilities.
If you're a hard gainer then here's a news flash...you DO
NOT have good recuperative abilities! So never more
than 3 cycles, OK?
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DON LEMMON'S KNOW HOW TESTIMONIALS!
Mike Martin, Fire Fighter, Las Vegas, Nevada - "A couple years
back there was a charity calendar of local guys being put
together and I promised to do it. I wanted to look my best so
I hired a local trainer. Problem was, her diet plan was getting
me no where fast and time was running out. Not to hurt her
feelings but behind her back I began to change to the KNOW
HOW BOOK methods. Don was out of town or I would have
had him train me so instead I had him send me a copy of
his book. The last few weeks flew by pretty fast and after
making the changes Don suggested, my trainer thought she
had suddenly become a magician! She didn't know Don's
diet was what was literally ripping the fat off my body before
our very eyes! I wasn't as lean as I wanted to be, but that
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from day one."
Michelle Ralabate, Model, fitness professional, Miami, FL - "Here
is a program worth endorsing! I think it is great that someone is
finally going to tell it like it is for a change! I met Don in
Florida way back in 1994 at the NPC National Bodybuilding
Championships that I won. He asked me then to be one of his
primary spokeswomen after he saw what I had accomplished
and I immediately said HECK YEAH! This guy has a lot to
say for those who want to reach their goals."
TIGER, actor, martial artist, Los Angeles, CA - "While I have
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