I have incredible news! The Tom’s Holy Grail eBook is available again when you purchase his flagship eBook “Burn the Fat, Feed the Muscle.”
You have until Monday, March 15! This is only available to Shah Training readers, and if you go directly to his website, you will not get the free bonus.
Only through my link, before March 15. So you better hurry fast! You can grab the Holy Grail eBook by click here.
I’ve also written a review about this product that you can read here.
Most people are looking to lose fat and gain muscle at the same time. A dramatic body transformation is one that does just that. However, there are a number of factors you must take into consideration before attempting to transform your body.
First of all, most people when trying to lose fat also lose muscle mass. However, overweight people are much less likely to lose muscle mass while on a calorie deficit.
So, if you’re overweight, then most likely you need to start off with a fat loss cycle before worrying about mass gain. The reason you should start off losing fat before trying to put on muscle is that overweight people are also more likely to gain fat while trying to pack on muscle mass.
On the flip side, lean or skinny individuals are more likely to lose muscle while on a calorie deficit, and gain muscle while on a calorie surplus. Hence, lean people should spend more time packing on muscle.
But this is all common sense, no?
Well…sort of. According to Tom Venuto, you don’t technically lose fat and gain muscle at the same time. But why do you need to be on a fat loss cycle for 12 weeks, and a mass gain cycle for another 12 weeks?
Can’t you focus on fat loss for 3 weeks, and then go into a calorie surplus for 1 week? Or vise versa – train to gain for 3 weeks, and eat to lose for 1 week. This dramatic shift in training and nutrition will most likely results in a dramatic transformation.
Tom covers all this information and more in his brand new eBook, “The Holy Grail Body Transformation Program.” He’s giving this eBook away along with his Burn the Fat, Feed the Muscle eBook.
But you must act quickly! You only have until March 5 to grab this free bonus. After March 5, Tom will re-launch the Holy Grail eBook as a separate product for $47!
I have incredible news! The Tom’s Holy Grail eBook is available again when you purchase his flagship eBook “Burn the Fat, Feed the Muscle.”
You have until Monday, March 15! This is only available to Shah Training readers, and if you go directly to his website, you will not get the free bonus.
Only through my link, before March 15. So you better hurry fast! You can grab the Holy Grail eBook by click here.
I’ve also written a review about this product that you can read here.
There is so much confusion surrounding fat loss and mass gain, that it’s difficult to figure out who to trust. Take for example….supplements. Some supplements are ok – such as creatine and protein powder.
But it’s the marketing behind these supplements that is often the problem. Most companies will take the outliers – the extreme results – and showcase them as being the “normal” results.
For example, lets say that a company is trying to sell you a particular protein powder. Now, I believe that protein powder is protein powder. There isn’t a huge significant difference between a $20 product and a $50 product.
However, a company will find someone who’s gone through an extraordinary transformation – say 20 lbs in a month – and claim that it was their powder that helped them get there.
Now, all of us know that these results aren’t typical. And they cover themselves by writing “results not typical” underneath the pictures. But, it’s the newbies – the high school and college kids – that gasp at the transformation and scrounge up the money to buy this product.
A month later, instead of 20lbs increased, they’ve packed on 10lbs (because they’re newbies). But they expected 20lbs, so they’re depressed. Even though they’ve done an exceptional job, they don’t realize their own accomplishments.
Then…because they feel that their is no way to get the same results as the guy they saw in the magazine…they turn to steroids. In my high school, a third of all athletes were using steroids!
Tom covers all this information and more in his brand new eBook, “The Holy Grail Body Transformation Program.” He’s giving this eBook away along with his Burn the Fat, Feed the Muscle eBook.
But you must act quickly! You only have until March 5 to grab this free bonus. After March 5, Tom will re-launch the Holy Grail eBook as a separate product for $47!
Burpees are a great exercise that does not require much space or any equipment. They are a great way to burn off lots of fat in a short period of time, and they can replace your regular, steady state boring cardio.
However, is it a good exercise to help you build lean muscle mass?
On one hand, it may seem that this is a great exercise to pack on muscle mass. It recruits a lot of muscle mass. You’re training your legs, shoulders, triceps, and chest all within one movement.
But in reality, Burpees are not the best choice of your goal is to pack on lots of muscle mass with bodyweight training alone. Sure, burpees, in fact any bodyweight exercise, will help you pack on a little muscle mass.
But if your goal is to pack on 20 lbs of solid muscle, then its best to stay away from Burpees (except for cardio or endurance training). Here’s why:
Why training for muscle mass, you don’t want to choose OK exercises. You want to choose the BEST exercises. The BEST exercise is an exercise that does good job of targeting the chosen muscle group.
Even though with burpee, you’re engaging a lot of muscle mass, you’re still really training your heart. Once your body gets used to the movement, it’s actually very easy to perform a burpee.
Your body gets used to the movement. It starts to figure out ways of performing the movement more efficiently. You start to “cheat” such as holding your elbows closer to your body when performing the pushup portion of the movement or not squatting completely towards the ground when performing the squat portion of the movement.
The burpee is supposed to be done fast. If someone were to do a fast pushup – one that involves the tragic use of momentum that you would not use in a regular pushup – that individual will be doing nothing more than breaking records and training their heart.
This is the reason why “whole-body” movements aren’t necessarily useful for mass gaining. Movements can be categorized in a number of ways:
Isolation – Targets a particular muscle group along with a few stabilizer muscles. Examples – Close Grip Chinups, Tricep Blasters
Compound – Targets more than one muscle group along with a few stabilizer muscles. Involves movement in one singular plane. Example – Pushups, Pullups
Whole-Body – Targets more than one muscle group along with many other stabilizer muscles. Involves movement more than one plane. Example – Burpees, Kipping Pullups
Hybrid – Combination of two or more movements to form a new movement which targets more than one muscle group along with many other stabilizer muscles. Involves movement in more than one plane. Examples – Burpees + Pullups, Pushups + Roll Forward + Jump
So here’s the biggest mistake people make with bodyweight training – they use primarily compound and isolation movements when trying to burn fat. But then, as they get stronger and learn new movements, they believe that there new whole-body and hybrid movements will help them gain lean muscle mass.
The truth is that if you want to build lean muscle mass with bodyweight exercises, then do what the bodybuilders do – stick to isolation and compound movements.
Now, in reality there is no such thing as a true isolation movement with bodyweight training. But you can get pretty close. Mike Thiga, in his brand new eBook “The Muscle Experiment” shows you exactly which movements to include in your mass building bodyweight plan.
Wanna learn how to pack on muscle with bodyweight training? Then follow these three muscle building principles and you’ll be that much closer to your dream physique:
Muscle Building Principle #1: Train at a High Intensity Level
No, high intensity training does not mean that you train 2-3 hours every single day at the gym. In fact, the longer your workout, the less intense your workout will be.
Also, the more frequently you workout, the less time you will have to recover between your workouts. If you do not properly recover from your training, it can lead to severeover training, and of course, a decrease in intensity (because you’ll be too tired to train properly).
Hence, an intense workout must be brief. The more intense, the shorter the workout. But how do you measure intensity? Well one way to measure your intensity is to be able to perform something in a shorter period of time.
For example, lets say your first muscle building workout took you 43 minutes. Now, your goal is to perform the same amount of work in a shorter period of time.
You can either lower the rest periods between each set or simply increase the speed of the movement. If you’re able to complete the same workout in 42 minutes, then you’ve effectively increased the intensity of the workout.
Muscle Building Principle #2: Recover Properly
This is crucial. I believe that proper recovery is the key to progress. This is a huge mistake I’ve made in the past, and I sincerely hope that you will not make the same mistake.
Most people mistakenly believe that more you train, the more progress you’ll make. This is not true. You gain muscle when you don’t workout, not during your workouts.
The workout is simply there to break down lean muscle mass. Your nutrition and rest takes care of the rest. After I workout, I’m usually super hungry the rest of the day.
My metabolism is on fire. My muscles are hungry. Feed your muscles. Keep your nutrition balanced, providing your body with ample amounts of protein, carbohydrates, and healthy fats.
Muscle Building Principle #3: Overload or “Just Constantly Push Yourself”
In my last article, I went over a few techniques you can use to make your workouts harder (click here to read it). Another big problem with newbies to the muscle game is that they keep doing the same thing over and over again.
I’m not a huge fan of dramatic changes within a workout. But just slight and different changes week after week will give you enough challenge without making the workouts too hard.
A workout that’s too hard will make you feel intimidated. You might not even perform the workout because you’re literally scared of it. Instead, just do something different each workout.
For example, after the first workout, increase repetitions. After the second workout, increase sets. On the third or fourth workout, slow down the movement.
You see, increasing repetitions each and every week is not possible, and is boring. Doing different changes each week or month is more practical and certainly physiologically doable.
These three principles have been beautifully implemented by Mike Thiga in his recent eBook titled “The Muscle Experiment.” This is a 12-month program designed to help you pack on lean muscle mass with just bodyweight exercises.
Hey guys, Mike Thiga just came out with a great bodyweight program designed to help you pack on mass with bodyweight exercises.
I’ve asked him to submit an article to help you get familiar with his system. Here it is:
Many people ask if you can use bodyweight training to produce extraordinary strength. The short answer to this would be YES.
But let me ask you this: what kind of strength are you trying to gain? Is it relative strength, like gymnasts or acrobats who are able to lift 6 adult people on their shoulders? Or is it massive power, like a strongman who can perform almost superhuman feats of strength?
Both these forms of strength can be achieved using bodyweight training techniques. The key is in the exercise selection.
You want proof that bodyweight strength training can produce more impressive results than lifting weights? Let’s take a look at Gorillas. We know that a Gorilla’s physical capabilities are produced purely by use of bodyweight training mechanisms. And check this out:
A Gorilla is Bigger than the biggest bodybuilder (size)
A Gorilla is Faster than fastest bodybuilder (speed)
A Gorilla is Stronger than the strongest bodybuilder (strength)
In a nutshell, Gorillas have the 3 characteristics that would make up The Perfect Bodybuilder…
…But remember, Gorillas DO NOT lift weights. They use bodyweight techniques. And this is an important fact, so listen closely:
SIZE –The unit amount of muscle fibers available. It’s been shown that exercises which move your body rather than a weight will fire more muscle fibers than exercises which move a weight rather than your body. That’s why Gorillas have such massive arms. (On a side note, I was personally able to pack on 39 lbs of muscle in just under 6 months using nothing but bodyweight training techniques.) Weightlifters take years to do that.
fibers contract. Bodyweight training exercises produce far more speed than any other form of training in existence. Look at the amazing speed of martial artists.
STRENGTH –How many muscle fibers contract together at the same time. Look at gymnasts. They perform amazing feats of strength with their arms. If that doesn’t satisfy you, look at Gorillas; in some scenarios they are able to lift up to one TON. Now that’s true strength…all produced by bodyweight training.
This should logically conclude to you that bodyweight training is THE secret to massive strength (and size).
“So how do I know which bodyweight exercises will produce the kind of strength I want?”
Most bodyweight trainers fail because they lack TARGET. They don’t know which exercises are best for size, which ones are best for strength or which ones are best for speed.
If you want relative strength like for gymnasts or acrobats, focus on exercises that challenge your stability, e.g. medicine ball pushups. Exercises which challenge your stability will fire more muscle fibers for the purpose of increasing your balance threshold.
If you want gorilla-like strength, focus more on performing negatives. A negative is the ‘lowering’ part of an exercise repetition. So for example when performing chinups, the negative portion would be the part where you lower yourself to the ground. So instead of performing 10 full chinups, perform 10 ‘negative only’ chinups. This has been scientifically proven to be the best method to produce massive strength.
Obviously you can see how bodyweight strength training will clearly give you the results you desire.
Is it possible to build lean muscle mass without lifting weights? Yes! All it takes is the right exercises, the right program, and a lot of patience. I will introduce you to the right program in just a moment, but first, lets take a look at some of the best movements you can do for mass gain:
#1 – Standard Pushups
Yea yea yea. I know. You’re thinking “but I can do lots of pushups. I’m not big.” Well, there are lots of people out there who can’t do a basic pushups. The basic pushup is really the greatest exercise to pack on muscle mass on your front delts, triceps, and chest.
Oh, and don’t forget what a great abdominal movement pushups are!
There are hundreds of variations of this movement. And simple changes in the positions of your hands and speed of your movement will help you get a greater muscle building benefit out of this basic movement.
However, do not move onto any other variation until you can pump out 15 solid pushups.
#2 – Close-Grip Chinups
Chinups and pullups are a great muscle builder for the back, lats, biceps, forearms, abs, and…yes…chest! However, the close-grip variation does a greater job of targeting your biceps.
This movement is performed just like a chinup, where you grab the pullup bar with a “palms facing you” grip. However, take a grip where you hands are closer together.
The closer you move your hands, the more difficult the movement will become.
#3 -Tricep Blasters
This is a brand new movement I’ve been incorporating into my movements. It’s tough, so I’ll show you an easier variation of it. Place your feet on a bench, bed or an elevated object behind you.
Place your forearms on the floor, and prop up your body. You’ll be in pushup position, except that your forearms are resting on the floor. The idea is to press with your triceps so that you lift your elbows of the floor and straighten out your arms.
It’s a brutal movement. Advanced trainees – guys who are great at pushups – will be shocked they can only do 2-3 reps of this movement. However, here is an easier, variation (but still works great).
Basically, instead of pressing both the hands off the floor at the same time, lift one hand off the floor, using the other hand as support. Then quickly follow up with the other one.
So, you’re using each hand as support for bringing up the other hand. For example, lets say you start straightening out your right hand first. Straighten that out, and quickly follow up with your left arm.
Now, drop your right forearm back down to the ground, and follow up with the left hand. For the next rep, start by lifting your left arm off the floor first, and follow upwith right arm.
Repeat in this manner. Until you’ve performed an equal number of repetitions on each side. Work up to 10 repetitions in this manner before trying the original version of the movement.
#4 – Isolated Triceps Pushups
Here’s another great triceps pushups. Also known as the close grip pushups or diamond pushups. The idea is the same – move your hands close together and perform the pushup.
Just as in the close-grip chinup, the closer your hands are to each other, the more difficult the movement will become. Try the exercise with pushup handles and see if you feel a difference.
#5 – Compound Towel Pull-up
This is a cool movement, and really makes you feel as if you’re climbing a rope or wall. Hang two strong towels over a pullup bar. Grab each towel firmly, and pull your body towards the pullup bar.
The closer your grip to the pullup bar, the easier the movement. As you get stronger, grab the part of the towel that’s farther and farther away from the pullup bar.
This will almost feel like you’re doing pullups on gymnastics rings (hey, there’s another great muscle building movement!).
#6 – Inverted Rows
The inverted row is often used to teach beginners how to perform pullups. However, it’s an extremely tough movement that I’ve only been able to perform a few times.
You actually need a low, horizontal bar for this movement. Keep your body straight underneath the bar. You can keep your feet on the floor, or elevated on the surface.
The idea is to pull your body towards the bar. It’s almost like a reverse bench press. Instead of press the weight away from the bar, you’re pulling your body towards the bar.
#7 – Decline Russian Twists
I hate ab training, basically because most ab movements are too simplistic and easy. But this one I like. You can do this on a decline bar, on a regular bench, or on the floor.
If you’re doing it on the floor, tuck your feet under something firm. Lean back, and make sure you’re sitting on a cushion (a pillow?). Hold you hands out in front of you and twist your body completely to one side.
Use your abs to stabilize your body. Return to the middle and repeat on the other side.
#8 – Hanging Knee Raise
Here’s another great muscle builder for the abs. Hang on to a pullup bar. Hold on to it with a palms away from you grip. Relax your body. Now raise your legs up, and try to touch your knees to your chest.
To make this movement more difficult, straighten out your legs. The hardest version of this movement is when you keep your legs straight, and raise them above, past parallel, and try to touch the bar.
To improve strength and increase muscle mass, focus on increasing range of motion and difficulty as opposed to adding repetitions.
#9 – Abdominal Situps
When done properly, situps can be a great overal mass builder. The problem with situps is that most people do them the wrong way. They pull on their necks and use momentum.
If you do situps slow and steady, you’ll feel a great contraction in your abdominals and be able to steadily build up the muscles on your abs.
Now, it’s time to introduce to you a great bodyweight-only program for mass gain. It’s called The Muscle Experiment, developed by MikeThiga. He has a very compelling story.
I should have an interview up with him shortly, but until then, I urge you to check out my review of his program. It is the only bodyweight-only mass building program for hardgainers.
Many of the movements that I mentioned in this article, including the Triceps Blaster and Compound Towell Pull Ups, I learned from Mike. On top of that, he’s given me a lot of insights about mass building with bodyweight exercises that I did not know before.
Want more muscle mass? Here’s a great turbulence training workout you can do. It’s workout A from the 8-Week TT for muscle program. Start off with a bodyweight Warm -up of 10 Y-squats, 10 pushups, 8 Diagonal lunges, and 10 Inverted Rows.
A warmup is extremely important, especially if you’re training in a cold environment. A warmup will help you recover much quicker between strength training exercises and prevent injury.
After the Bodyweight warmup, Craig Ballantyne, creator of this workout, wants you you do perform Specific Warm-up sets. We’re going to start off with a 2-board press for 6 repetitions at a tempo of 2-0-1.
Use 50% of the weight you would use in a normal set. A 2-board press, get a partner to hold the board on your chest. Get two 2 by 4’s nailed together, a yoga block, or any other piece of material that is 6 inches thick.
You can also just “wing it” and stop the movement 6 inches above your chest. If you have the board, simply get a partner hold the board on your chest, right where you will bring the bar down.
Keep your feet flat on the floor, legs bent, and upper back flat on the bench, Grip the bar using a normal-width grip and have your spotter help you take the bar down.
If you do not have a spotter, be careful with the bench press. Or, you’re better off performing the movement with dumbbells, and stopping the movement just 6 inches above your chest.
Keep your elbows close to your sides, and lower the bar straight down to the bottom of your chest. Lower the bar on to the block, and then press the bar back up.
It’s important to get your technique right. You can use your warmup set for technique practice. A tempo of 2-0-1 means that you lower the bar with 2 second count, no pause, and press with a 1 second count.
Second warmup exercise is the DB Row. Use a 2-0-1 tempo using 50% of your actual weight. Perform 6 repetitions. Rest 1 minute and perform another set of the same warmup superset using 75% of your actual weight.
Now it’s time to start your workout:
For the first superset, perform 2 board presses for 5 repetitions with a tempo of 2-0-1. Use heavy weights. Rest 1 minute, then move onto DB rows for 6 repetitions.
Rest 2 minutes and repeat the cycle 2 more times for a total of 3 supersets. After the last superset, reduce the weight of the board press by 1/3 and perform as many repetitions as possible.
You will certainly need a spotter for the last set of board presses. Rest 2 minutes, then move onto the next superset. Start off with 8 repetitions of DB Incline Press with a tempo of 2-0-1.
Rest 30 seconds, then perform the V-Chin for 8 repetitions. If you can not do 8 V-Chins, then stop just 1-2 repetitions to failure. For the V-Chin, Hook a small V-grip bar over a chin up bar.
Grip the V-grip with palms facing you. Pull your body up until the chest reaches bar level, or as far as you can go if you’re not strong enough. Lower your body slowly.
Rest 1 minute and repeat this cycle 2 more times.
For the last superset, perform 12 DB chest presses followed by the Barbell Row for 15 repetitions. As you can see, this a full upper body workout. You will perform a lower body workout on a separate day.
Do not perform any sort of cardio, or else you will hinder your mass gains.
Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.
To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.
For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.
You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:
Turbulence Training isn’t just for losing fat. Trainer Craig Ballantyne, creator of Turbulence Training, also has some great workouts to help you pack on muscle mass.
Craig Ballantyne uses his trademark superset training and combines it with compound, muscle building workouts to create some great, high intensity mass building workouts.
Lets look at a few sample routines:
TT Reformed Meatheads Workout 2
The first superset is to perform a set of heavy deadlifts, followed by a set of Dumbbell Chest Press. The deadlifts are typically performed with a barbell, but if you do no have a barbell, you can also perform them with heavy dumbbells.
Follow up the pairing with a set of heavy military presses and inverted rows. The military presses should be done with a barbell, but once again can be substituted with Dumbbells.
Make sure you train heavy. This is a short workout, so the key is not volume. They key is to use the heaviest weight possible. Perform a total of 3 sets for reach exercises.
Remember, perform these movements as a superset, meaning that you alternate between the two exercises with little to no rest in between. If you feel you have some more energy, you can also add the 3-minute arms workout, or the 6-minute abs workout at the end.
For the “cardio” aspect of the workout, finish off with a set of Tabata style Bodyweight Squats. Tabata refers to performing a movement for 20 seconds, followed by a 10 second rest.
Perform this sequence for a total 8 rounds, or 4 rounds of exercise. That’s it! This may very well be the shortest muscle building workout you’ll ever perform.
The Lean and Jacked workout starts off with a superset and follows up with a Kettlebell and Bodyweight circuit. Just like in the Reformed Meatheads Workout 2, start off with a set of heavy Deadlifts.
Then move on to one-arm Standing Shoulder Press. Lift heavy for maximum muscle gains. Perform 8 repetitions of each exercise. Rest, and perform 2 more sets for a total of 3 sets of each exercise.
The Kettlebell and Bodyweight circuit is going to be tough. Start off with a 100 Kettlebell Swings. You will most likely need to use a lighter Kettlebell for the swings. Next, do 100 Prisoner Squats.
Move straight to 50 Stability Ball Jackknives. Perform another set of 100 Prisoner Squats. This was the easy part of the circuit so far. Now you will do 105 pushups.
You will probably need to break the pushups into sets at first. Advanced trainees should be able to perform them in sets of 20-30 repetitions. Finish off with a set of 100 Kettlebell Swings.
This workout starts off with a unique approach to superset training: no rest! That’s right. Usually when you do a superset, you rest after the second exercise.
However, in this workout you’re going to move back and forth between the two exercises without resting at all. It’s going to be tough! In the first superset, perform Dumbbell Reverse Lunges for 15-20 repetitions each leg.
Then move on to Stability Ball Jackknives for 15-20 reptitions. Now, instead of resting, pick up those Dumbbells again and perform Dumbbell Reverse Lunges.
After 3 sets, you can rest a little, but then move straight onto the second set of exercises: Dumbbell Romanian Deadlifts & Elevated Pushups. After 3 sets, rest.
The third superset involves a set of Dumbbell Rows and Stability ball Leg Curls. Perform 15 Dumbbell Rows, and 20 Stability Ball Leg Curls. Take a rest because the finishing portion is going to be intense.
For the finisher, Craig has chosen 4 bodyweight exercises. You are to do them in a Tabata format. This means that you perform the movement for 20 seconds, followed by a 10 second rest.
The movements are Bodyweight Squats, Pushups, Planks & Side Planks, and Touchdown Forward Lunges & T-Pushups. Perform 8 rounds for the Bodyweight Squats and 4 rounds for the Pushups.
For the Planks & Side Planks, perform planks for 20 seconds, then move to the side for a side plank for 10 seconds. Again, 20 seconds for the plank, then 10 seconds to the other side for a side plank. Perform 8 rounds.
Finally, end the workout with lunges for 20 seconds, followed by T-pushups for 10 seconds. Perform 4 rounds.
This circuit workout involves performing 5 muscle building exercises with a Barbell. However, all the movements can be substituted with a dumbbell or Kettlebell.
Start out with 15 repetitions of the Barbell Back squat. Move straight to Barbell Presses for 15 repetitions. 3rd movement is Barbell Rows, followed by 15 repetitions of forward Lunges.
Finish the circuit off with Barbell Mountain climbes. For the mountain climbers, balance your body on the barbell as you place it on the floor, and perform mountain climbers.
Rest for 1 minute, and repeat the circuit 2-3 more times.
For the first superset, alternate between reverse lunges and the ab Wheel. The twist with the ab wheel is that instead of performing the movement straight back and forth, you will twisting to the side.
For the second superset, alternate between 1 Leg Bench Squat and Dumbbell Romanian Deadlift. In the final superset, perform a set of Dumbbell Swings, followed by Dumbbell Rear Deltoid Raises.
Perform each superset for 3 sets, and then move onto the bodyweight circuit. You can also do interval training instead if you choose. The bodyweight exercises for the circuit are the Y-Squat, Spiderman Pushups, Chinups, Bulgarian Split Squats, and Mountain Climbers.
Yes, Yes you can. In this article I am going to teach you the secrets to building the big guns – Bulging Biceps. What is more I shall also simultaneously increase your lifts by an average of 100 % (all though in some cases as much as 250%) on the major lift for this muscle group.
So how am I going to support my fantastic claims? I’m going to give you a incredibly intense three minute arm routine unlike ANYTHING you’ve ever experienced. You will feel every muscle fibre contract and fatigue. You will felt the rush of power and strength as you break every physical barrier you thought you had. You are going to experience Isometrics!
Isometrics is not a cutting edge new discovery for gaining mass. It’s not a supplement. It is in fact one of the oldest methods of strength training devised, forgotten until now. It is the contraction of a muscle without the shortening of a joint – In other words, tensing the muscle as hard as possible without moving. I’m going to show you how to apply it to three major lifts, 1 for the biceps, triceps and forearms.
Of course if you want in depth detail, step by step photos and video instruction, just check out my 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.
Enough of that though, let’s get to building some guns! You’ll need a smith machine to perform these exercises safely.
Bulging Biceps
Warm up your biceps with a few light dumbbell or barbell curls. Nothing too taxing just enough to get them nice and warm, the blood flowing. You’re going to need it.
1. Stand in the Smyth Machine.
2. Place an empty Bar at about shoulder height (you may have to vary this to ensure the maximum effect).
3. Bring your hands up to the bar as though you have just reached the top of a barbell curl. Set it an inch below.
4. Keep you back straight, your abs tense.
5. Your biceps should be close to fully flexed at this stage. Relax, we haven’t put any weight on the bar yet.
6. Load the bar with a LOT of weight. Don’t underestimate your self. To give an example, a friend who routinely curls 6okg on a barbell recently did this for the first time, he lifted 260kg his first attempt.
7. The object of the exercise is to raise the bar a little more than an inch. That’s it. Just an inch and then hold it there for 7 seconds.
8. If you can hold it longer than 7 add more weight. Anything less, take some weight off.
9. All you are doing to raise the bar is contract your biceps as hard as you can. At no time should your elbows be directly beneath the bar.
10. Really tense your biceps and forearms for all they are worth.
11. You will feel the blood rush, the muscles scream and an intensity few will ever experience.
12. Then rest. Take a week off training the biceps.
13. Buy some new shirts.
Have fun showing them off
If you’d really like tobuild boulder sized bicpes and get in the best shape of your life uasing these same principals and enjoy the most effective and intense workout of your life when you follow my step by step 7 week course, 7 Seconds to Build A Perfect Body, the Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.
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