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This is just information I have pieced together through my research of vitamins and minerals, etc...I will eventaully get up all of the references. The topic of vitamins and minerals is one that is often overlooked so I figured I would post some good info on the subject.

I would recommend everyone be taking a 100% natural whole food vitamins and not synthetic ones. The same goes for a separate vitamin C, B complex, etc...In nature, vitamin C is only found as a complex food with all the beneficial factors, such as bioflavanoids intact. The label should say it's made from foods such as green peppers or acerola cherry, or rose hips. This means you are getting a complete vitamin C with all of it's co-factors as intended rather than just absorbic acid. A complete vitamin C needs rutin, J factor, K factor, absorbic acid and other bioflavanoids to be fully active in the body. When you take a natural vitamin C supplement 250-500mg is all you need.

Another example, alpha-tocopherol is only part of the vitamin E family; it is missing gamma-tocopherol, and the other tocopherols and tocotrienols, which make up a complete vitamin E.

Fractioning, or pulling apart the constituents that make up food changes that food into a non-food. These non-food fractions are often unrecognizable by the body, and some can actually create harmful reactions. Because the necessary co-factors are missing from a supplement, most supplements will actually rob the body of the nutrients cofactors required for proper functioning, which deprives you of the nutrient factors you already had in storage!

Also keep in mind that all-natural vitamins can be taken on an empty stomach. Naturals are also a bit more expensive because they are perishable. Synthetics are "dead" inert, and cheaper and present much less expensive handling problems. As with any inert matierial greater mass production creates cheaper bargain prices.

Why Natural Supplements?

All of us are much more conscious of our health today. We watch what we eat, exercise, keep fats down, or at the very least, take vitamin supplements. They're plentiful and cheap and you can get them at your local grocery store. Practically everything in the grocery store is enriched with vitamins anyway, so we shouldn't be missing a thing right?

The vitamin phenomenon started after the turn of the century during the beginning of the industrial revolution. Science found ways to create molecular duplicates or copies of vitamins occurring in nature. Most vitamins can now be synthesized and are made from substances ranging from corn syrup to coal tar.

These synthesized duplicates differ from natural vitamins in two essential ways. First, the molecular polarity of the substance has changed, rendering it a "mirror image" of the original molecule. Dr. Royal Lee, founder of Standard Process, discovered this mirror image attribute of vitamins while studying light refraction the 1930's. While this may seem like a minor issue, it is not. The body continues to look for the shape of the original molecule, and the man-made substance becomes a burden to be excreted rather than a help to healing.

Second, each vitamin occurring in nature comes in a complex form easily assimilable by the human body. Take vitamin C for example. Naturally occurring in citrus fruits, acerola cherries, rose hips and other fruits and vegetables, this vitamin comes in a package containing vitamin P factors such as bioflavonoids and rutin, vitamin K, vitamin J, various enzymes and coenzymes plus a small amount of ascorbic acid, the antioxidant of the complex. Vitamin C is rated according to the amount of ascorbic acid it contains. Ascorbic acid is not vitamin C, ascorbic acid is ascorbic acid, a fraction of the biologically utilizable natural vitamin C complex. Furthermore, most ascorbic acid on the market is produced synthetically.

In a study conducted by Dr. Victor Herbert, professor of medicine at the Mount Sinai School of Medicine in New York, and published in The New York Times, it was found that rather than reduce free radicals which lead to cell damage, synthetic C supplements promoted free radical generation. "The vitamin C supplements mobilizes harmless ferric iron stored in the body and converts it to harmful ferrous iron, which induces damage to the heart and other organs. Unlike the vitamin C naturally present in foods like orange juice, ascorbic acid as a vitamin C supplement is not an antioxidant, it's a redox agent - an antioxidant in some circumstances and a pro-oxidant in others," said Dr. Herbert.

According to The New York Times, reporting on an another study, a team of British pathologists at the University of Leicester studied 30 healthy men and women for six weeks, giving them 400 milligrams of vitamin C daily in the form of ascorbic acid. They found that at this level, vitamin C promoted damage to the DNA in these individuals.

Synthetic B vitamins have performed similarly. Writing in a Pennsylvania newspaper, a medical columnist who had been medical officer in a North Korean prisoner-of-war camp during the Korean conflict, found his fellow prisoners contracting Beriberi, a disease caused by a deficiency of Vitamin B. He obtained Thiamine Hydrochloride, a synthetic form of vitamin B, from the Red Cross, and administered it to the sickest men. No positive change was seen and the men continued to get worse. The guards suggested rice polish, a natural source of vitamin B, which he administered in small amounts. The Beriberi symptoms abated within a week.

Vitamin E is another example. The Atlanta Journal and Constitution summarized the April, 1997 Proceedings of the National Academy of Sciences with a headline proclaiming "Megadoses of E May Be Harmful, A Study Indicates." The story discussed that individuals taking vitamin E supplements might be depleting their bodies of other forms of the vitamin that perform unique and vital chemical tasks. The author mentions that vitamin E supplements were administered in the form of alpha-tocopherol. Alpha-tocopherol is one of seven tocopherols, the antioxidants of the vitamin E complex, but it is not the active ingredient. Natural vitamin E contains seven tocopherols plus polyunsaturated fatty acids, vitamins F, A and K and forms of vitamin D and manganese. The body is designed to utilize food in its whole form. If incomplete foods such as refined alpha-tocopherol are digested, the missing factors are borrowed from tissue reserves in order to make the partial food usable.

In a Spring 1994 Finnish study published in the New England Journal of Medicine synthetic vitamin E was supplied by a major pharmaceutical company. In the study, users of the product had a statistically significant loss of protection from lung cancer, stroke and other degenerative diseases.

The list goes on and on. From sterility, to reduced life span, to poorer fur in animals, to malnutrition, synthetic vitamins are being found not only unhelpful, but downright damaging. Living beings need the whole, natural vitamin complex. This is what we were designed for, what we expect, and what we will respond to. When the body can get vitamins in the form it expects - in its entirety, including all trace minerals, enzymes and other factors - much less is required to achieve results.

To determine whether vitamins are synthetic or natural, read the label. If the ingredients sound more chemical in nature, the supplement is probably synthetic. If they sound more like food, it is usually natural. If the potency is expressed in neat round numbers like 100 mg, 200 mg or 400IU, it is probably synthetic. Nature is rarely that neat.

Some more reading for those who are interested...

Why does every leading supplement manufacturer suggest you take their supplements with a meal?

THE MANUFACTURER KNOWS: FOOD IS THE KEY TO NUTRIENT UTILIZATION
Nutrients can only be delivered with a matrix of Vital Food Factors

In 1937 Albert Szent-Gyorgyi was awarded the Nobel Prize for discovering and isolating a fraction of vitamin C known as ascorbic acid. Professor Szent-Gyorgyi discovered that vitamin C rich concentrated whole food is more bio-available than isolated ascorbic acid. This increase in bioavailability is due to the presence of enzymatic activity and important complex food factors known as the Vital Food Factors. Over the following years, this crucial aspect of Albert Szent-Gyorgyi's discovery was lost in the rush to find more isolated fractions of "natural" vitamins and minerals.

The Vital Food Factors and Protein Chaperone Delivery. One of the Vital Food Factors, Protein Chaperones, are the key delivery mechanisms. They are essential to how nutrients are safely and efficiently transported through the body. The Protein Chaperones are the messengers that carry the nutrients to the specific sites, within the cell, where they are utilized. These chaperones create superior absorption and utilization. Regular nutrients, lacking Protein Chaperones, do not provide the same highly specialized delivery mechanism that enhances the nutrients effectiveness.

Regular "natural" vitamins are devoid of co-worker components that provide optimal utilization. Research and identification of these Vital Food Factors has begun to unravel the complexity of food and its use within the body. The discovery of Protein Chaperones has allowed an enhanced understanding of nutrient utilization. No isolated vitamin fraction can provide all of the Vital Food Factors in the proper balance. The exact structure of food is unknown. There are at least 103,000 known phyto-nutrients (a tomato contains at least 10,000). Why would one isolated fraction of a tomato, such as ascorbic acid, be considered as beneficial as the whole tomato?

Nutrients Must Have Their Vital Food Factors

The Importance Of Vital Food Factors

There are over 103,000 phyto-nutrients currently identified in food. The simple tomato contains over 10,000 of these known Vital Food Factors. This complex phyto-nutritive nature of food is the major factor in its benefit to humans. The argument that synthesized isolated nutrients are as beneficial as those found in food is not supported by the scientist who discovered the isolated fractions. Dr. Casmir Funk, who won the Nobel prize for the discovery of the first vitamin (thiamin) and created the word "vitamin" wrote, "Synthetic vitamins: These are highly inferior to vitamins from natural sources" .Dr Albert Szent -Gyorgyi, Nobel laureate for discovering ascorbic acid, found that the whole food concentrates he created early in his search were far more effective in preventing and curing scurvy than the isolated fraction of vitamin C (ascorbic acid) Voluminous research now validates the uncovering of the importance of the Vital Food Factors found by these esteemed scientists. Diets with high Vitamin C content from fruits and vegetables are associated with lower risk, especially for cancers of the oral cavity, esophagus, stomach, colon and lung. In contrast, consumption of ascorbic acid as a supplement in experimental trials had no effect on development of colorectal adenoma and stomach cancer. These differences may have several explanations. Fruit and vegetable ingestion is associated with lower cancer risk, not because of ascorbic acid alone, but because of complex interactions between the vitamin C and multiple bioactive compounds in these foods.

What to look for in a Multi-Mineral Supplement?

For a multi-mineral supplememnt look for one that is "amino-acid chelated." Look for Albion amino acid chelated minerals. Amino acid chelated minerals are more bioavailable than any other type of mineral. Bioavailability refers to how available a mineral is for use in the body. Here is where mineral supplements vary widely. While some supplements have a high trace mineral content, those minerals are not "chelated" and so are not as absorbable and useable in the body. Through chelation, an amino acid claws onto, or binds to a mineral. This enables that mineral to pass through the stomach wall. Albion laboratories is the only company that holds a patent on this process. There are other chelation processes and companies claiming to use chelated minerals. However, only the chelation process used by Albion is effective. It is the only process that involves bonding an amino acid to a mineral in the same way nature does it and is the only way to produce this natural amino acid-mineral complex. You can recognize chelated minerals by their suffix (chelate, chelazome, or chelavite) on the label rather than terms such as oxide, chloriode, acetate, or sulfate.

For example, the most common form of iron in supplements and iron-enriched foods is ferrous sulfate, which has only a 10-15% absorption rate. However, the amino acid chelate form of iron, Ferrochel, has up to a 70% absorption rate, depending on health status.

Ferrochal is also less likely to interact with other ingredients in the intestine. In fact, ferrochel was the focus of a recent study published in the journal of Nutirtion. This study looked at the availability of iron when combined with factors that typically inhibit or block iron absorption. In this study, iron absorption from Ferrochel was about twice the absorption of ferrous sulfate in healthy adults who were not deficient.

What to look for in a Digestive Enzyme?

Look specifically for one that contains plant enzynes and avoid one with pancreatic or animal enzymes. Plant enzymes are more effective for a couple reasons. First, plant enzymes have a broader pH activity range, which means they can help digest foods and remain active throughtout the intestinal tract. Second, they do not interfere with the natural functioning of the body and therefore have no side effects. Look for formulas that list enzymes such as protease, lipase, amylase, and peptidase.

How to Choose a Probiotic Supplement

Look for a high-quality stabilized probiotic. Probiotics are live microbial food supplements that provide health benefits by improving the intestinal balance of microflora (gut bacteria).

An effective probiotic should:

1. Exert a beneficial effect on immunity and digestion. To have the most beneficial effect on health a probiotic supplement should contain at least eight different strains of bacteria (the ideal is twelve or more).

2. Be nonpathogenic and nontoxic. To ensure that the bacteria are truly beneficial and not harmful look for the following bacteria listed on the label Lactobacillus acidophilus, L bulgaricus, L brevis, L lactis, L reuteri and Bifodobacterium longum.
(This list is not all inclusive)

3. Contain a large number of viable cells. One way to help ensure that a supplement contains a large number of viable cells is to look for whole food fructooligosaccharides (FOS), such as Jerusalem Artichoke. Fructooligosaccharides, more commonly known as FOS, are a class of simple carbohydrates found naturally in certain plants (Jerusalem, artichokes, onions, and bananas) and act as "food" for the bacteria in the probiotic supplement. Be sure that the FOS (Jerusalem artichokes, onions, and bananas) listed on the label is a whole food and not a chemically produced FOS (Fructooligosaccharides), which may have toxic effects.

4. Be capable of surviving metabolism in the gut. The probiotic should be in capsule form to help ensure that the bacteria survive the trip through the digestive tract to the colon.

Ref:

1. H.E. Dubin and Casmir Funk, Vitamin and Mineral Therapy (Baltimore: Williams and Wilkins

1936) pg 65

2. Albert Szent-Gyorgyi - The Living State - Academic press - 1972

3. Byer S T, Guerreron (1995) Epidemiologic Evidence for Vitamin C and Vitamin E in cancer

prevention. Am J Clin Nutr 62: 1385S - 1392S.

4 Blot WJ, LI J, Taylor PR et al (1993) Nutrition Intervention Trials in Linxian, China:

Supplementation with specific vitamin/mineral combinations, cancer incidence and disease

mortality in the general population. J Natl Cancer Inst 85: 1483 - 1492

5. Greenburg ER, Baron JA, et all (1994). A clinical trial of antioxidant vitamins to prevent colorectal

adenoma - N Engl J Med 331: 141-147
 

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Blood tests

You just had some blood work done, and the friggin' doctor or his nurses are guarding the results as if they're state secrets. However, after much cajoling and explaining that you'd like to at least be an informed partner in your own goshdarn health care, they begrudgingly give you a copy of your lab tests.

Trouble is, as much as you've been posturing about how you've had more than a smattering of medical education, you still can't figure out what half the tests are for and whether or not those abnormal values are anything to worry about.

Well, in the following article, I'm going to go over each of the most common tests. I'll include why it's performed, what it tells you, and what the typical ranges are for normal humans. That way, you'll have something more to go on in assessing your health other than your family doctor saying, "Well, these few values are a little worrisome, but you'll probably be okay."

One note, though, before I get started. The values I'll be listing are merely averages and the ranges may vary slightly from laboratory to laboratory. Also, if there's only one range given, it applies to both men and women.

Lipid Panel — Used to determine possible risk for coronary and vascular disease. In other words, heart disease.

HDL/LDL and Total Cholesterol

These lipoproteins should look rather familiar to most of you. HDL is simply the "good" lipoprotein that acts as a scavenger molecule and prevents a buildup of material. LDL is the "bad" lipoprotein which collects in arterial walls and causes blockage or a reduction in blood flow. The total cholesterol to HDL ratio is also important. I went in to detail about this particular subject — as well as how to improve your lipid profile — in my article "Bad Blood".

Nevertheless, a quick remonder: your HDL should be 35 or higher; LDL below 130; and total to HDL ratio should be below 3.5. Oh and don't forget VLDL (very low density lipoprotein) which can be extremely worrisome. You should have less than 30 mg/dl in order to not be considered at risk for heart disease.

On a side note, I'm sure some of you are wishing that you had abnormally low plasma cholesterol levels (as if it's something to brag about), but the fact is that having extremely low cholesterol levels is actually indicative of severe liver disease.

Triglycerides

Triglycerides are simply a form of fat that exists in the bloodstream. They're transported by two other culprits, VLDL and LDL. A high level of triglycerides is also a risk factor for heart disease as well. Triglycerides levels can be increased if food or alcohol is consumed 12 to 24 hours prior to the blood draw and this is the reason why you're asked to fast for 12-14 hours from food and abstain from alcohol for 24 hours. Here are the normal ranges for healthy humans.

16-19 yr. old male
40-163 mg/dl

Adult Male
40-160 mg/dl

16-19 yr. old female
40-128 mg/dl

Adult Female
35-135 mg/dl

Homocysteine

Unfortunately, this test isn't always ordered by the doctor. It should be. Homocysteine is formed in the metabolism of the dietary amino acid methionine. The problem is that it's a strong risk factor for atherosclerosis. In other words, high levels may cause you to have a heart attack. A good number of lifters should be concerned with this value as homocysteine levels rise with anabolic steroid usage.

Luckily, taking folic acid (about 400-800 mcg.) as well as taking a good amount of all B vitamins in general will go a long way in terms of preventing a rise in levels of homocysteine.

Normal ranges:

Males and Females age 0-30
4.6-8.1 umol/L

Males age 30-59
6.3-11.2 umol/L

Females age 30-59
4.5-7.9 umol/L

>59 years of age
5.8-11.9 umol/L

The Hemo Profile

These are various tests that examine a number of components of your blood and look for any abnormalities that could be indicative of serious diseases that may result in you being an extra in the HBO show, "Six Feet Under."

WBC Total (White Blood Cell)

Also referred to as leukocytes, a fluctuation in the number of these types of cells can be an indicator of things like infections and disease states dealing with immunity, cancer, stress, etc.

Normal ranges:

4,500-11,000/mm3

Neutrophils

This is one type of white blood cell that's in circulation for only a very short time. Essentially their job is phagocytosis, which is the process of killing and digesting bacteria that cause infection. Both severe trauma and bacterial infections, as well as inflammatory or metabolic disorders and even stress, can cause an increase in the number of these cells. Having a low number of neutrophils can be indicative of a viral infection, a bacterial infection, or a rotten diet.

Normal ranges:

2,500-8,000 cells per mm3

RBC (Red Blood Cell)

These blood cells also called erythrocytes and their primary function is to carry oxygen (via the hemoglobin contained in each RBC) to varioustissues as well as giving our blood that cool "red" color. Unlike WBC, RBC survive in peripheral blood circulation for approximately 120 days. A decrease in the number of these cells can result in anemia which could stem from dietary insufficiencies. An increase in number can occur when androgens are used. This is because androgens increase EPO (erythropoietin) production which in turn increases RBC count and thus elevates blood volume. This is essentially why some androgens are better than others at increasing "vascularity." Anyhow, the danger in this could be an increase in blood pressure or a stroke.

Androgen-using lifters who have high values should consider making modifications to their stack and/or immediately donating some blood.

Normal ranges:

Adult Male
4,700,000-6,100,000 cells/uL

Adult Female
4,200,000-5,400,000 cells/uL

Hemoglobin

Hemoglobin is what serves as a carrier for both oxygen and carbon dioxide transportation. Molecules of this are found within each red blood cell. An increase in hemoglobin can be an indicator of congenital heart disease, congestive heart failure, sever burns, or dehydration. Being at high altitudes, or the use of androgens, can cause an increase as well. A decrease in number can be a sign of anemia, lymphoma, kidney disease, sever hemorrhage, cancer, sickle cell anemia, etc.

Normal ranges:

Males and females 6-18 years
10-15.5 g/dl

Adult Males
14-18 g/dl

Adult Females
12-16 g/dl

Hematocrit

The hematocrit is used to measure the percentage of the total blood volume that's made up of red blood cells. An increase in percentage may be indicative of congenital heart disease, dehydration, diarrhea, burns, etc. A decrease in levels may be indicative of anemia, hyperthyroidism, cirrhosis, hemorrhage, leukemia, rheumatoid arthritis, pregnancy, malnutrition, a sucking knife wound to the chest, etc.

Normal ranges:

Male and Females age 6-18 years
32-44%

Adult Men
42-52%

Adult Women
37-47%

MCV (Mean Corpuscular Volume)

This is one of three red blood cell indices used to check for abnormalities. The MCV is the size or volume of the average red blood cell. A decrease in MCV would then indicate that the RBC's are abnormally large(or macrocytic), and this may be an indicator of iron deficiency anemia or thalassemia. When an increase is noted, that would indicate abnormally small RBC (microcytic), and this may be indicative of a vitamin B12 or folic acid deficiency as well as liver disease.

Normal ranges:

Adult Male
80-100 fL

Adult Female
79-98 fL

12-18 year olds
78-100 fL

MCH (Mean Corpuscular Hemoglobin)

The MCH is the weight of hemoglobin present in the average red blood cell. This is yet another way to assess whether some sort of anemia or deficiency is present.

Normal ranges:

12-18 year old
35-45 pg

Adult Male
26-34 pg

Adult Female
26-34 pg

MCHC (Mean Corpuscular Hemoglobin Concentration)

The MCHC is the measurement of the amount of hemoglobin present in the average red blood cell as compared to its size. A decrease in number is an indicator of iron deficiency, thalassemia, lead poisoning, etc. An increase is sometimes seen after androgen use.

Normal ranges:

12-18 year old
31-37 g/dl

Adult Male
31-37 g/dl

Adult Female
30-36 g/dl

RDW (Red Cell Distribution Width)

The RDW is an indicator of the variation in red blood cell size. It's used in order to help classify certain types of anemia, and to see if some of the red blood cells need their suits tailored. An increase in RDW can be indicative of iron deficiency anemia, vitamin B12 or folate deficiency anemia, and diseases like sickle cell anemia.

Normal ranges:

Adult Mal
11.7-14.2%

Adult Female
11.7-14.2%

Platelets

Platelets or thrombocytes are essential for your body's ability to form blood clots and thus stop bleeding. They're measured in order to assess the likelihood of certain disorders or diseases. An increase can be indicative of a malignant disorder, rheumatoid arthritis, iron deficiency anemia, etc. A decrease can be indicative of much more, including things like infection, various types of anemia, leukemia, etc.

On a side note for these ranges, anything above 1 million/mm3 would be considered a critical value and should warrant concern and/or giving second thoughts as to whether you should purchase a lifetime subscription to Muscle Media.

Normal ranges:

Child
150,000-400,000/mm3
(Most commonly displayed in SI units of 150-400 x 10(9th)/L

Adult
150,000-400,000/mm3
(Most commonly displayed in SI units of 150-400 x 10(9th)/L

ABS (Differential Count)

The differential count measures the percentage of each type of leukocyte or white blood cell present in the same specimen. Using this, they can determine whether there's a bacterial or parasitic infection, as well as immune reactions, etc.

Pt. 2

Neutrophils

As explained previously, severe trauma and bacterial infections, as well as inflammatory disorders, metabolic disorders, and even stress can cause an increase in the number of these cells. Also, on the other side of the spectrum, a low number of these cells can indicate a viral infection, a bacterial infection, or a deficient diet.

Percentile Range:

55-70%

Basophils

These cells, and in particular, eosinophils, are present in the event of an allergic reaction as well as when a parasite is present. These types of cells don't increase in response to viral or bacterial infections so if an increased count is noted, it can be deduced that either an allergic response has occurred or a parasite has taken up residence in your shorts.

Percentile Range:

Basophils
0.5-1%

Eosinophils
1-4%

Lymphocytes and Monocytes

Lymphocytes can be divided in to two different types of cells: T cells and B cells. T cells are involved in immune reactions and B cells are involved in antibody production. The main job of lymphocytes in general is to fight off — Bruce Lee style — bacterial and viral infections.

Monocytes are similar to neutrophils but are produced more rapidly and stay in the system for a longer period of time.

Percentile Range:

Lymphocytes
20-40%

Monocytes
2-8%

Selected Clinical Values

Sodium

This cation (an ion with a postive charge) is mainly found in extracellular spaces and is responsible for maintaining a balance of water in the body. When sodium in the blood rises, the kidneys will conserve water and when the sodium concentration is low, the kidneys conserve sodium and excrete water. Increased levels can result from excessive dietary intake, Cushing's syndrome, excessive sweating, burns, forgetting to drink for a week, etc. Decreased levels can result from a deficient diet, Addison's disease, diarrhea, vomiting, chronic renal insufficiency, excessive water intake, congestive heart failure, etc. Anabolic steroids will lead to an increased level of sodium as well.

Normal range:

Adults
136-145 mEq/L

Potassium

On the other side of the spectrum, you have the most important intracellular cation. Increased levels can be an indicator of excessive dietary intake, acute renal failure, aldosterone-inhibiting diuretics, a crushing injury to tissues, infection, acidosis, dehydration, etc. Decreased levels can be indicative of a deficient dietary intake, burns, diarrhea or vomiting, diuretics, Cushing's syndrome, licorice consumption, insulin use, cystic fibrosis, trauma, surgery, etc.

Normal range:

Adults
3.5-5 mEq/L

Chloride

This is the major extracellular anion (an ion carrying a negative charge). Its purpose it is to maintain electrical neutrality with sodium. It also serves as a buffer in order to maintain the pH balance of the blood. Chloride typically accompanies sodium and thus the causes for change are essentially the same.

Normal range:

Adult
98-106 mEq/L

Carbon Dioxide

The CO2 content is used to evaluate the pH of the blood as well as aid in evaluation of electrolyte levels. Increased levels can be indicative of severe diarrhea, starvation, vomiting, emphysema, metabolic alkalosis, etc. Increased levels could also mean that you're a plant. Decreased levels can be indicative of kidney failure, metabolic acidosis, shock, and starvation.

Normal range:

Adults
23-30 mEq/L

Glucose

The amount of glucose in the blood after a prolonged period of fasting (12-14 hours) is used to determine whether a person is in a hypoglycemic (low blood glucose) or hyperglycemic (high blood glucose) state. Both can be indicators of serious conditions. Increased levels can be indicative of diabetes mellitus, acute stress, Cushing's syndrome, chronic renal failure, corticosteroid therapy, acromegaly, etc. Decreased levels could be indicative of hypothyroidism, insulinoma, liver disease, insulin overdose, and starvation.

Normal range:

Adult Male
65-120 mg/dl

Adult Female
65-120 mg/dl

BUN (Blood Urea Nitrogen)

This test measures the amount of urea nitrogen that's present in the blood. When protein is metabolized, the end product is urea which is formed in the liver and excreted from the bloodstream via the kidneys. This is why BUN is a good indicator of both liver and kidney function. Increased levels can stem from shock, burns, dehydration, congestive hear failure, myocardial infarction, excessive protein ingestion, excessive protein catabolism, starvation, sepsis, renal disease, renal failure, etc. Causes of a decrease in levels can be liver failure, overhydration, negative nitrogen balance via malnutrition, pregnancy, etc.

Normal range:

Adults
10-20 mg/dl

Creatinine

Creatinine is a byproduct of creatine phosphate, the chemical used in contraction of skeletal muscle. So, the more muscle mass you have, the higher the creatine levels and therefore the higher the levels of creatinine. Also, when you ingest large amounts of beef or other meats that have high levels of creatine in them, you can increase creatinine levels as well. Since creatinine levels are used to measure the functioning of the kidneys, this easily explains why creatine has been accused of causing kidney damage, since it naturally results in an increase in creatinine levels.

However, we need to remember that these tests are only indicators of functioning and thus outside drugs and supplements can influence them and give false results, as creatine may do. This is why creatine, while increasing creatinine levels, does not cause renal damage or impair function. Generally speaking, though, increased levels are indicative of urinary tract obstruction, acute tubular necrosis, reduced renal blood flow (stemming from shock, dehydration, congestive heart failure, atherosclerosis), as well as acromegaly. Decreased levels can be indicative of debilitation, and decreased muscle mass via disease or some other cause.

Normal range:

Adult Male
0.6-1.2 mg/dl

Adult Female
0.5-1.1 mg/dl

BUN/Creatinine Ratio

A high ratio may be found in states of shock, volume depletion, hypotension, dehydration, gastrointestinal bleeding, and in some cases, a catabolic state. A low ratio can be indicative of a low protein diet, malnutrition, pregnancy, severe liver disease, ketosis, etc. Keep in mind, though, that the term BUN, when used in the same sentence as hamburger or hotdog, usually means something else entirely. An important thing to note again is that with a high protein diet, you'll likely have a higher ratio and this is nothing to worry about.

Normal range:

Adult
6-25

Calcium

Calcium is measured in order to assess the function of the parathyroid and calcium metabolism. Increased levels can stem from hyperparathyroidism, metastatic tumor to the bone, prolonged immobilization, lymphoma, hyperthyroidism, acromegaly, etc. It's also important to note that anabolic steroids can also increase calcium levels. Decreased levels can stem from renal failure, rickets, vitamin D deficiency, malabsorption, pancreatitis, and alkalosis.

Normal range:

Adult
9-10.5 mg/dl

Liver Function

Total Protein

This measures the total level of albumin and globulin in the body. Albumin is synthesized by the liver and as such is used as an indicator of liver function. It functions to transport hormones, enzymes, drugs and other constituents of the blood.

Globulins are the building blocks of your body's antibodies. Measuring the levels of these two proteins is also an indicator of nutritional status. Increased albumin levels can result from dehydration, while decreased albumin levels can result from malnutrition, pregnancy, liver disease, overhydration, inflammatory diseases, etc. Increased globulin levels can result from inflammatory diseases, hypercholesterolemia (high cholesterol), iron deficiency anemia, as well as infections. Decreased globulin levels can result from hyperthyroidism, liver dysfunction, malnutrition, and immune deficiencies or disorders.

As another important side note, anabolic steroids, growth hormone, and insulin can all increase protein levels.

Normal range:

Adult
Total Protein: 6.4-8.3 g/dl
Albumin: 3.5-5 g/dl
Globulin: 2.3-3.4 g/dl

Albumin/Globulin Ratio:

Adult
0.8-2.0

Bilirubin

Bilirubin is one of the many constituents of bile, which is formed in the liver. An increase in levels of bilirubin can be indicative of liver stress or damage/inflammation. Drugs that may increase bilirubin include oral anabolic steroids (17-AA), antibiotics, diuretics, morphine, codeine, contraceptives, etc. Drugs that may decrease levels are barbiturates and caffeine. Non-drug induced increased levels can be indicative of gallstones, extensive liver metastasis, and cholestasis from certain drugs, hepatitis, sepsis, sickle cell anemia, cirrhosis, etc.

Normal range:

Total Bilirubin for Adult
0.3-1.0 mg/dl

Alkaline Phosphatase

This enzyme is found in very high concentrations in the liver and for this reason is used as an indicator of liver stress or damage. Increased levels can stem from cirrhosis, liver tumor, pregnancy, healing fracture, normal bones of growing children, and rheumatoid arthritis. Decreased levels can stem from hypothyroidism, malnutrition, pernicious anemia, scurvy (vitamin C deficiency) and excess vitamin B ingestion. As a side note, antibiotics can cause an increase in the enzyme levels.

Normal range:

16-21 years
30-200 U/L

Adult
30-120 U/L

Pt. 3

AST (Aspartate Aminotransferase, previously known as SGOT)

This is yet another enzyme that's used to determine if there's damage or stress to the liver. It may also be used to see if heart disease is a possibility as well, but this isn't as accurate. When the liver is damaged or inflamed, AST levels can rise to a very high level (20 times the normal value). This happens because AST is released when the cells of that particular organ (liver) are lysed. The AST then enters blood circulation and an elevation can be seen. Increased levels can be indicative of heart disease, liver disease, skeletal muscle disease or injuries, as well as heat stroke. Decreased levels can be indicative of acute kidney disease, beriberi, diabetic ketoacidosis, pregnancy, and renal dialysis.

Normal range:

Adult
0-35 U/L (Females may have slightly lower levels)

ALT (Alanine Aminotransferase, previously known as SGPT)

This is yet another enzyme that is found in high levels within the liver. Injury or disease of the liver will result in an increase in levels of ALT. I should note however, that because lesser quantities are found in skeletal muscle, there could be a weight-training induced increase . Weight training causes damage to muscle tissue and thus could slightly elevate these levels, giving a false indicator for liver disease. Still, for the most part, it's a rather accurate diagnostic tool. Increased levels can be indicative of hepatitis, hepatic necrosis, cirrhosis, cholestasis, hepatic tumor, hepatotoxic drugs, and jaundice, as well as severe burns, trauma to striated muscle (via weight training), myocardial infarction, mononucleosis, and shock.

Normal range:

Adult
4-36 U/L

Endocrine Function

Testosterone (Free and Total)

This is of course the hormone that you should all be extremely familiar with as it's the name of this here magazine! Anyhow, just as some background info, about 95% of the circulating Testosterone in a man's body is formed by the Leydig cells, which are found in the testicles. Women also have a small amount of Testosterone in their body as well. (Some more than others, which accounts for the bearded ladies you see at the circus, or hanging around with Chris Shugart.) This is from a very small amount of Testosterone secreted by the ovaries and the adrenal gland (in which the majority is made from the adrenal conversion of androstenedione to Testosterone via 17-beta HSD).

Nomal range, total Testosterone:

Male

Age 14
<1200 ng/dl

Age 15-16
100-1200 ng/dl

Age 17-18
300-1200 ng/dl

Age 19-40
300-950 ng/dl

Over 40
240-950 ng/dl

Female

Age 17-18
20-120 ng/dl

Over 18
20-80 ng/dl

Normal range, free Testosterone:

Male
50-210 pg/ml

LH (Luteinizing Hormone)

LH is a glycoprotein that's secreted by the anterior pituitary gland and is responsible for signaling the leydig cells to produce Testosterone. Measuring LH can be very useful in terms of determining whether a hypogonadic state (low Testosterone) is caused by the testicles not being responsive despite high or normal LH levels (primary), or whether it's the pituitary gland not secreting enough LH (secondary). Of course, the hypothalamus — which secretes LH-RH (luteinizing hormone releasing hormone) — could also be the culprit, as well as perhaps both the hypothalamus and the pituitary.

If it's a case of the testicles not being responsive to LH, then things like clomiphene and hCG really won't help. If the problem is secondary, then there's a better chance for improvement with drug therapy. Increased levels can be indicative of hypogonadism, precocious puberty, and pituitary adenoma. Decreased levels can be indicative of pituitary failure, hypothalamic failure, stress, and malnutrition.

Normal ranges:

Adult Male
1.24-7.8 IU/L

Adult Female
Follicular phase: 1.68-15 IU/L
Ovulatory phase: 21.9-56.6 IU/L
Luteal phase: 0.61-16.3 IU/L
Postmenopausal: 14.2-52.3 IU/L

Estradiol

With this being the most potent of the estrogens, I'm sure you're all aware that it can be responsible for things like water retention, hypertrophy of adipose tissue, gynecomastia, and perhaps even prostate hypertrophy and tumors. As a male it's very important to get your levels of this hormone checked for the above reasons. Also, it's the primary estrogen that's responsible for the negative feedback loop which suppresses endogenous Testosterone production. So, if your levels of estradiol are rather high, you can bet your ass that you'll be hypogonadal as well.

Increased estradiol levels can be indicative of a testicular tumor, adrenal tumor, hepatic cirrhosis, necrosis of the liver, hyperthyroidism, etc.

Normal ranges:

Adult Male
10-50 pg/ml

Adult Female
Follicular phase: 20-350 pg/ml
Midcycle peak: 150-750 pg/ml
Luteal phase: 30-450 pg/ml
Postmenopausal: 20 pg/ml or less

Thyroid (T3, T4 Total and Free, TSH)

T3 (Triiodothyronine)

T3 is the more metabolically active hormone out of T4 and T3. When levels are below normal it's generally safe to assume that the individual is suffering from hypothyroidism. Drugs that may increase T3 levels include estrogen and oral contraceptives. Drugs that may decrease T3 levels include anabolic steroids/androgens as well as propanolol (a beta adrenergic blocker) and high dosages of salicylates. Increased levels can be indicative of Graves disease, acute thyroiditis, pregnancy, hepatitis, etc. Decreased levels can be indicative of hypothyroidism, protein malnutrition, kidney failure, Cushing's syndrome, cirrhosis, and liver diseases.

Normal ranges:

16-20 years old
80-210 ng/dl

20-50 years
75-220 ng/dl or 1.2-3.4 nmol/L

Over 50
40-180 ng/dl or 0.6-2.8 nmol/L

T4 (Thyroxine)

T4 is just another indicator of whether or not someone is in a hypo or hyperthyroid state. It too is rather reliable but free thyroxine levels should be assessed as well. Drugs that increase of decrease T3 will, in most cases, do the same with T4. Increased levels are indicative of the same things as T3 and a decrease can be indicative of protein depleted states, iodine insufficiency, kidney failure, Cushing's syndrome, and cirrhosis.

Normal ranges:

Adult Male
4-12 ug/dl or 51-154 nmol/L

Adult Female
5-12 ug/dl or 64-154 nmol/L

Free T4 or Thyroxine

Since only 1-5% of the total amount of T4 is actually free and useable, this test is a far better indicator of the thyroid status of the patient. An increase indicates a hyperthyroid state and a decrease indicates a hypothyroid state. Drugs that increase free T4 are heparin, aspirin, danazol, and propanolol. Drugs that decrease it are furosemide, methadone, and rifampicin. Increased and decreased levels are indicative of the same possible diseases and states that are seen with T4 and T3.

Normal ranges:

0.8-2.8 ng/dl or 10-36 pmol/L

TSH (Thyroid Stimulating Hormone)

Measuring the level of TSH can be very helpful in terms of determining if the problem resides with the thyroid itself or the pituitary gland. If TSH levels are high, then it's merely the thyroid gland not responding for some reason but if TSH levels are low, it's the hypothalamus or pituitary gland that has something wrong with it. The problem could be a tumor, some type of trauma, or an infarction.

Drugs that can increase levels of TSH include lithium, potassium iodide and TSH itself. Drugs that may decrease TSH are aspirin, heparin, dopamine, T3, etc. Increased TSH is indicative of thyroiditis, hypothyroidism, and congenital cretinism. Decreased levels are indicative of hypothyroidism (pituitary dysfunction), hyperthyroidism, and pituitary hypofunction.

Normal ranges:

Adult
2-10 uU/ml or 2-10 mU/L

Knowing how to interpret these tests can be a very valuable tool in terms of health and your body building and athletic progress. Use your new knowledge wisely

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Do encourage the women in your life to train with weights. No matter what her skill level, ability, age, or body shape, every woman can benefit from weight training.

Don't push her if she's not interested. She may be uncomfortable, she may hate weight training, she may not want to work out with you (I know you're a swell guy, but hey, it happens). She might prefer to work out in a different setting or in a different way.

Do debunk myths about women and weight training. Explain to her that she will not get too big, or turn into a man, or wind up muscle-bound and slow, or whatever people think happens when they lift weights. Assure her that it is okay to work out with free weights, and that it is much more effective to squat than to do a thousand unweighted leg lifts. Send her to this site if you must. Don't get too bummed out if she doesn't listen to you. Many male trainers and coaches despair of this too. First, wives never listen to their husbands anyway (I should know). But quite often, the grrls need to be shown positive examples of other women who have lifted weights and not turned into monsters. Try pointing her towards Maryse Turcotte, who lifts weights heavy enough to make her an international champion.

Along with role models, do show her positive real-life examples of what weight training can do, particularly examples which relate to her needs. She may want strength and power for another sport or activity. She may want functional strength. She may want to lose bodyfat. She may want to increase her bone density. All of these and a variety of other goals can be accomplished through weight training.

Don't assume she shares your goals, but be happy if she does.

Don't indulge in worries about her weight training threatening your masculinity. There is no direct, inverse relationship between her bench press and your penis size. Of course, if you're reading this you're probably not overly threatened. Strong women are cool! Every straight boy should want one!

Do be positive and encouraging about her progress. If possible focus on strength achievements and skill mastery, not losing bodyfat. For most male-female couples who aren't pro bodybuilders, discussions about bodyfat are dangerous territory. This also goes for discussions about femininity.

Don't criticize her body. There's a good chance she will be more critical of herself than you could be of her, but make sure you're not saying anything negative anyway. Also don't compare her to other women (unless you want to score points by telling her how much more buff she is than Jane So-and-So).

Do start her off small if she is a beginner. Let her work within a range where she is comfortable and understand that many people need to progress slowly within the bounds of their security. Think long term progress rather than short term gains. A good weight to start with is something she can handle for about 12-15 reps per set, not because this is for "toning" but because it's light enough that she can learn good form, as well as allow her connective tissue to adapt. After 6-12 months she can start going heavier.

Don't underestimate her capacity to gain strength. She may gravitate immediately towards the heavy stuff. Let her run with it and you might be surprised where she ends up.

Do gear her training program to her needs and goals. This might not be the same kind of program you use. But do also steer her away from the typical female program of hours of low intensity cardio and tiny weights, if you can.

Don't give her a lame-ass program just because she is a girl. Don't tell her to tone, firm, or sculpt. Women do not need special programs with ultrahigh reps and low weight. We can squat, deadlift, power clean, throw a shotput, do one-rep maxes, yadayadayada, just fine thank you very much! "Definition" is just a function of bodyfat levels, but I'm sure you know that already. (If you don't, read this)

Don't advise her against using "too much weight" unless that advice is genuinely useful (i.e. if you see her about to bench press 400 lbs. on her first day). Don't tell her she is going to hurt herself unless, again, this is genuinely useful advice. Don't worry about her hurting her reproductive organs. Her reproductive organs are much better protected than yours.

Do realize that the average untrained woman is going to be weaker than the average trained male. Don't expect her to immediately do stuff that was easy for you. I recall seeing a guy and a girl working out together. She was just starting out and he could not figure out why she couldn't do a pullup. In his mind she just wasn't trying hard enough. For him it had been easy to do a pullup right in the beginning.

Do be aware that while in most ways a woman's program does not differ from a man's, there are some things that might be dissimilar. Starting strength is one thing. She may also find that her menstrual cycle affects how her training goes from workout to workout. She may react differently to carbs than you, and will quite likely find it more difficult to lose bodyfat. Her squat or deadlift stance may be different than yours, or she may find it more comfortable to use narrower dipping bars. Her flexibility is likely better, but the downside of that is that her joint laxity may be too, which means watching out for joint hyperextension.

Do take her, her goals, and her progress seriously. Don't make stupid sexist jokes or comments, because this sends a negative message (and it also makes you look like an ass).

Do be aware of how other women feel in the gym, which continues to be a somewhat male-dominated space. Be aware of how you're using the space, and be considerate of the fact that women may not feel as comfortable as you. Think about how you feel when you're in a situation where you're the only person like you and everyone else is different.

Don't leave machines and bars loaded up with heavy weights. Don't ogle. You may think you're being subtle but most of the time you're not. If a woman is wearing a Walkman that's likely a signal that she doesn't want to be disturbed during her workout.

Do help your female friend, partner, or client feel more comfortable. Include her as much as you can in the gym community. Help her feel like the gym is her rightful space too.

Now get out there and get your lady hauling some iron!

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Giant Sets - Giant Slayers 

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Giant sets are super-sets that are super-charged. Whereas a traditional super-set is a combination of two sets done back to back in succession, without rest, a giant set is a combination of three or more exercises done back to back, in succession, without rest.

The use for this type of training tool is mostly for larger body parts, because large body parts such as legs and back are difficult to overtrain. In fact, most don't even scratch the surface on exhausting the legs and back in their workouts. Set number is only one part of the equation, by the way. Now that isn't to say that large muscle groups cannot be overtrained, but they are more difficult to overdo than smaller, ancillary body parts for the simple fact that they are more complex, are denser, have multi-joint movements associated with them, and don't recover as rapidly as smaller muscle groups.

Giant sets seem to address these issues quite effectively because they are able to exhaust a larger muscle group more effectively. The fatigue and lactic acid output associated with training a body part within the scheme of a giant set, creates a muscle fiber penetration that is impossible to attain with single set training.

So when should you use a giant set?

Probably the best application of a giant set for legs or back is at least once a week in the off season, and twice a week for two weeks/ with one week off, during a contest training cycle. If you're not killing 'em, it's going to be hard to develop them fully. And giant sets are slayers!

A Brief Warning....

By the way, giant sets are not for beginners! That isn't a comment meant to tempt and challenge - they truly are NOT for a beginner. They require a certain grasp of form, knowledge of the execution of multiple exercises, and a beginner just does not have this grasp for at least a year.

Anatomy of a Giant Set

A giant set can be made up of any three, four or five exercises. Generally, people do 3 or 4 per giant set because 5 is really devastating and fatiguing. FYI, It takes a strong bodybuilder with a lot of endurance to do 4 or 5 exercises per giant set. But the results, if done correctly, can be amazing! Just think: The more concentrated intensity I put in, the more I get out.

Choose the exercises based on difficulty

Try not to put three super difficult exercises into one giant set. What we mean by this is simple: Don't put squats, hack squats and leg press together in one giant set unless you truly know you can handle it. We recommend putting leg press, hack squats and leg extensions into a giant set, as an example. Order them from most difficult to least difficult so that when you are truly fatigued in this onslaught of repeated sets without rest, you will actually be able to get up and do another one in 5 or 6 minutes.

Remember, you'll be frothing at the mouth for that set of leg extensions at the end. Keep that set lighter and higher in reps and it will serve two purposes: It will be a final set to challenge your quads, and it will also serve as a great beginning to your recovery period. Inadvertently, it will actually work the lactic acid out of the muscles and prepare you for rest in between sets.

Oh, and that's the other thing... A giant set requires a lot more rest than what you might normally take on a leg day or back day. Taking 5 or 6 minutes is not uncommon. You don't want to fully recover, but you do want to take enough time so that you can actually perform a second and third giant set. Doing three giant sets in succession is probably adequate as a start. We do know some guys who do four and five, but their strength and aptitude for intensity is tremendous. If you are doing giant sets for legs, walk it off. It's

What kind of weights should you use?

Use weights that are challenging for you in a super-set. Adding that third or fourth exercise means that you'll be crawling and bargaining your way through it in the hopes that the pain will end soon, and that's exactly where you want to be. Experiment with the weight you use and the reps you use. Do some giant sets with lower weight and higher repetitions. Do others with low reps and 85% max weights. Or, use the giant set as a big drop set. Go from really heavy to moderately heavy to lighter, and increase your reps as the weight decreases. Again, this is a great way to work lactic acid out of the muscles as you descend into recovery

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Get Ripped With Ease

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The time is coming… you just turned 28 and your 10-year high school reunion is just around the corner. You're going to Cabo in 2 months! Or maybe you just want to Get Ripped for summer? Who cares what the reason is! We're all in the same boat and we need to Get Ripped FAST!

A wise man once told me that when a person won't do something, it's for one of 3 reasons. 1. They either don't know how to do it, 2. Don't know why they should do it, or 3. They simply just don't care. I'm going to assume that you don't know how, or you would already be ripped to shreds. Be it to get the chicks, personal satisfaction, a reunion… everyone has their own reason why. But if your reason is the last one, you should just stop reading this right now. Because if you simply don't care enough, you aren't going to get anywhere. And there's nothing I, or anyone else for that matter, can do to help!

I'm going to tell you how to Get Shredded Fast and explain why these 5 steps work! What you are about to read may or may not be news to you… I don't know. But I do know this, if you follow these 5 steps… you won't be disappointed!

1) Diet for metabolism!

I put this first on the list for a reason. It is the absolute most important part of any successfully shredded man or woman's lifestyle. Your diet directly affects your metabolism and through it alone, you can totally change your physical appearance! But, whether you are a bodybuilder, a swimmer, a football player, or an every day average overweight American, keeping a consistently clean diet is as hard as it gets… and I'm sure we all can attest to that.

Eat 5-6 Meals per day:

It's funny… I have this friend who swears this 5 or 6 meal-a-day rule is the "Catch" that all the diet companies are throwing out there. He says that no one can consistently eat 5 small meals a day and the nutrition companies know this - so they put this rule out there as a fail-safe to ensure that, if their diet program doesn't work, they can blame its failure on the customer! The ironic thing about it is if the customer had followed the rules of their diet program, they would have succeeded! And the reason they would have succeeded is because the "eat 5 small meals a day" rule works… just probably not in the way you think. You see, it's not really the 5 meals that does it… it's the fact that you aren't relying on 2 or 3 meals to fuel your body for a full 24-hour period. Think about it; your body uses a fairly steady stream of energy all day, so when you feed it in spurts, your body adjusts and begins to store energy instead of using it. Eating 5-6 smaller meals throughout the day ultimately conditions your body to use the energy you provide it - and use it now - because it knows that more is coming soon. There is no need to store the energy (fat) for later… make sense?

Eat Low Glycemic Carbs:

Eating 5-6 small meals per day is a great start. But (there's always a 'but' isn't there?) that's not the only thing you have to do. Something else you've probably heard before but hasn't been explained fully, is the benefit of low GI carbohydrates. Low GI carbs being carbs low on the Glycemic Index (GI). People usually confuse low GI Carbs with an ultra-low carb diet but its not! All you need to do is control the types of carbs you eat… not lose them altogether! Approximately 40% of your total calories should come from low GI carbs. A low GI carb diet will regulate the insulin levels in your body. This is important because your body uses insulin to burn the food you have for immediate energy. To explain it further, when you eat carbs, your body digests them and turns them into glucose. Then insulin is released to metabolize the glucose for energy. High GI carbs have a very fast glucose response, which tells your body to release a lot of insulin quickly. The result is, you digest your food very fast… a bad thing! You want your food to digest slowly! And you can control this by eating low GI carbs. Knowing which carbs are low and high GI is pretty easy too. As a general rule, the more processed it is, the higher it is and the more natural (unprocessed) it is, the lower it is.

There is, however, one time when you want to digest your food fast! Immediately following a workout, your body is goes into a "need food now!" state and requires a lot of nutrients to begin repairing the muscle that has been broken down. This is the perfect time to ingest 40-50 grams of high GI carbs. Actually, if you don't, you are taking a risk that your body will go into a catabolic state and start breaking down muscle for energy instead of fat. Timing is important!

Increase Protein Intake:

The final part of the diet is to increase your protein intake. Again this is something we have all heard before... but do we really know why? First of all, we all know protein is a crucial part of muscle growth. But what we all don't know is that protein is a good fat burner too! Protein digestion takes a lot of time and a lot of energy! You might be doing this already and if you are... don't stop. A good rule of thumb is to consume 1 gram of protein for each pound of bodyweight. So if you are 200 pounds, you need 200 grams of protein.

2) Workout!

More cardio!

Increasing the number and intensity of your cardiovascular workouts will no doubt make a vast impact on your fat burning productivity. When it comes to burning fat, the more cardio the better. A lot of fitness trainers and other self proclaimed fitness guru's will tell you to be careful not to over do the cardio. While there is no doubt that there is a point of diminishing returns, if you have your diet and supplementation in place, the chances of hitting cardio too hard are very low! But that's just it... there isn't one magic way to get shredded fast! It's not like you can just increase your cardio from 2 days a week to 4 days a week and expect to get shredded without adjusting your diet and the rest of your workout regimen too. Of course you will burn more calories and lose more weight, but burning fat to get shredded and losing more overall weight are two different things! Where should your cardio be? I think 4 days a week at 45minutes at 75-80% max heart rate is a good start. If you have a super high metabolism, start with less, if you have a super low metabolism, start higher. Adjust from there and remember, when it comes to cardio, more is better!

Intensify Your Resistance Training

Believe it or not... weight training actually burns more fat than strict cardio work! In fact there have been numerous studies to prove it. This doesn't mean you should just drop cardio work altogether, but that you should have a balance between cardio and weight training. Hopefully you are working out already. If you are... great! If you aren't you really need to. Weight training is the only way to permanently raise your metabolism! You see... muscle burns fat. Not just when you are working out, but all the time - every day! One pound of muscle alone can burn up to 500 calories per week - that's without doing anything! Lets put it this

way: Without resistance training, the best you will ever be is "skinny fat."

3) Get more sleep!

Sleep is probably the most overlooked factor in the quest to get shredded. Everyone knows the importance of getting a good night's sleep but not many of us go out of our way to be sure we get it. I read somewhere that the average adult gets approximately 7 hours of sleep each night! Not bad... but if you're anything like me; 7 hours of sleep would be a blessing! And 7 hours is fine for the average adult, but if you're an athlete you need more than normal! How much do you need? Well... that's something you'll have to experiment with and find out on your own. 7 hours of sleep might be enough for you - but it likely isn't! I do know this - if you don't get enough sleep, you are limiting your potential to build muscle. Sleep is very anabolic and you need it in order to efficiently recover from grueling workouts and stressful days! Be sure you get enough... it could be the difference maker.

4) Supplements!

Getting Ripped To Shreds is not an easy task for most people. If it was easy then everyone would be ripped don't you think? I know for sure that, at least for me, it would be virtually impossible without the benefit of supplements. There's no denying that genetics plays a huge role in who is shredded and who isn't, but that's not the only thing. If you could take a behind-the-scenes look at just about any professional athletes' supplement regimen, I guarantee they would be taking more than you could imagine! Everyone who saw the Super Bowl got a good idea of what Bill Romanowski takes on a daily basis. He probably spends a good $2,000.00 a month on vitamins alone! And don't forget that he almost certainly takes 2-3 MRP's a day too! Getting ripped in 6 weeks without the benefit of great genetics is - for most - an unthinkable task. Shoot... staying motivated for 6 weeks straight can be hard as hell! Then, not only do you have to stay motivated, you have to be dedicated too! You can't be making excuses for missing workouts and cheating on your diet... if you find yourself doing that you're on the way down that road to the same old "before picture".

Back to the supplements... Getting "shredded" involves keeping (or gaining) muscle mass and losing fat at the same time, two things that are best done separately! So right off the bat the odds are against you. And if you're anything like me, you're going to need all the help you can get! I'm going to recommend 3 separate base supplements and 3 will-do-whatever-it-takes-to-get-there supplements.

Base Supplements:

1. A balanced Meal Replacement (MRP)

An MRP is important for the obvious reasons. Diet is the number one key and with the way life is now, it's pretty difficult to get 6 good meals in a day. However, if you alternate 3 small meals and 3 MRP's throughout the day, you'll be indeed setting yourself up for success. The reason I say "balanced" MRP is because too much protein is a waste, too little carbs will leave you energy-less, and you need to get your vitamins somewhere. Check the label and be sure it has around 30g of protein, 20g carbs, L-Glutamine, BCAA's, EFA's, and an array of multi vitamins.

2. Creatine

No matter what you think about creatine, you can't deny the facts. Creatine promotes muscle growth and muscle contraction energy. And even though it is thought of as a staple to only muscle building programs, it's an effective addition to almost any program... no matter what the goal is! Just get some and take it as directed.

.. -->[if !supportEmptyParas]-->.. -->[endif]--> 3. ZMA

ZMA is a formula of Zinc and Magnesium Aspartate that has been proven to increase muscle strength, stamina, and recovery. But the main reason I added it to the list is because it will help you relax and sleep better. Like I said before, sleep could be the difference maker. And ZMA's a lot less damaging than taking a shot of tequila or cough medicine!

Will-Do-Whatever-It-Takes-To-Get-There Supplements:

1. An ephedrine based fat burner (ECA)

Even with all the bad things reported about using ephedrine-based products, they continue to reign in the fat loss supplement world. Why? Because they work! Believe me when I say this. No non-ephedrine based supplement will ever be able to take the fat off like a high quality ECA... ever! Not that there aren't any effective non-ephedrine fat burners... just none that are as effective as an ECA. Another cool thing about ECA's is that they are great pre-workout stimulants. You get up in the morning and you are feeling groggy on the way to the gym... pop an ECA and you'll be churning out reps with ease! Just be careful to not become dependant on them. If you find yourself taking over 50mg of ephedrine before you 'feel' it kick in, you are taking it too often. Take some time off.

2. Anabolic Hardening Agent:

By anabolic hardening agent I mean - a pro-hormone. Pro-hormones are precursors to anabolic steroids and can be a huge benefit in more ways than one. First of all, they can be very anabolic and promote muscle growth. Second of all, they can be very androgenic and promote a harder more vascular muscle that is indicative of the word shredded! Third, they can be very anti-catabolic! This means that they help prevent the breakdown of lean muscle tissue; an important feature to anyone who is putting their body through a 6-week "Try To Get Ripped As Fast As I Can" schedule. You want to lose fat, remember... not muscle!

3. Site Specific Fat Loss:

Yes. I'm talking about fat loss creams. Say what you will, but just as creatine, pro-hormones, and ephedrine have their clinical studies, so do topical fat loss creams. The difference is the expectation. You cant rub in a dime sized drop of fat loss cream once a day and lose 10 pounds a week without doing some serious exercise and dieting! On the other hand, when used correctly, in a calculated program, fat loss creams can produce some substantial results! Call me crazy but it's true. The reason I put them in the "Will-Do-Whatever-It-Takes-To-Get-There Supplement" section is because they can be expensive! It's not uncommon for people to spend $200.00 a month just on an effective fat loss cream! They have their benefits though. Being able to target a specific spot for fat loss can go along way!

5) Know what not to do!

Now that I have explained all the tools you need to get ripped in 6 weeks, I feel obligated to address some of the most common mistakes people make when trying to lose fat fast! First of all you have to steer clear of the "Fab Diets" that claim you can drop 10 pounds in 48 hours. Even though these claims are true, you don't want to do it. The weight you lose will be temporary at best! And because these diets help you lose weight, not fat, they wont get you shredded.

Fasting is another common mistake. You have to eat and eat consistently. As I pointed out before, it's imperative that you don't put your body in a "lets save the food for later" state. Remember, even though you are reducing your overall calories, your body will store more fat!

Oh... one more thing. No matter what else you do over the course of the next 6-weeks... even if you mess up 10 times... even if it looks like you aren't going to make it... no matter what... DO NOT GIVE UP!!! During the first 4 weeks you might not see one single change in your body composition. But that last 2 weeks could completely change it around! I like to think of it like coming back in the 4th quarter! Never give up because all that hard work will not go to waste! Remember what I said? People don't do things for one of three reasons... don't let your reason be that you simply don't care!

Low GI Carbohydrates

FRUITS:

Berries

Apples

Barley

Pears

VEGETABLES:

Asparagus

Black beans

All lettuces

GRAINS:

All bran cereals

Whole grain breads

Whole grain pastas

Wild rice

DAIRY:

Organic milk

Organic plain yogurt

Low-fat cottage cheese

BEVERAGES:

Fresh vegetable juice

Grapefruit juice

Green tea

Water

SWEETENERS:

Fructose

Stevia

Moderate GI Carbohydrates

RUITS:

Grapes

Watermelons

Mangos

Kiwis

VEGETABLES:

Carrots

Corn (on the cob)

Lima beans

Yams

GRAINS:

Brown rice

Oatmeal

Most pastas

Popcorn

Sourdough bread

DAIRY:

Custard

BEVERAGES:

Apple juice

Orange juice

SWEETENERS:

Unrefined raw honey

Organic brown sugar

Barely malt

Organic maple syrup

High GI Carbohydrates

FRUITS:

Raisins

Bananas (ripe)

VEGETABLES:

Potato (baked)

French fries

Sweet corn

GRAINS:

White bread

Whole wheat bread

Bagels

Breakfast cereals

Hamburger and hotdog buns

White rice

Pancakes

DAIRY:

Ice cream

BEVERAGES:

Soft drinks and sport drinks

Carrot juice

SWEETENERS:

Corn syrup solids

Sucrose (table sugar)

maltodextrin

Maltose

High-fructose corn syrup

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Eat to build muscle

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http://www.worldclassbodybuilding.com/ 
and 
http://www.basskilleronline.com/

I get tons of questions about diet and nutrition as it relates to creating a positive anabolic environment and helping the body build lean muscle and strength. The truth is, I could write an entire book on the subject as the principles and theories involved in the arena of sports nutrition are numerous and vast.

Here I am just going to share some basic ideas to help you lay the foundation of a successful sports nutrition program. This is not so much about sports supplementation, although I will get into that some, it is more about basic ideas of how and when to eat real, whole foods, so you can get the most out of your training and achieve your desired results, whatever they may be.

The first step is to make an honest assessment of where you are in relation to your desired goals and then make a plan on how you can reach then. Are you a hard gainer who has no problem with body fat levels but can't seem to put on the mass and weight you desire? Are you a fast gainer who puts on muscle and weight relatively easily, but it is not the hard lean muscle you desire? Do you have a naturally fast metabolism or is it slow (due to genetics, age, etc.)? Do you want to gain weight or lose weight? Are you concerned with leaning up or do you just want mass? What I am asking you to do is to get a solid visual picture of where you currently are and then an equally solid mental image of where you want to be. Got it? Good. Let's move on.

If you are a hard gainer (we will get to fast gainers who are looking to lean up later) and you simply can't put on the weight and mass you are looking for, you probably need to change some things about your diet. What you want to do is pump solid nutrients into your body in the form of whole, solid foods (and supplements). I am talking about solid protein sources, like fish, chicken, lean red meat, turkey or even soy products. In addition to these protein sources, I also use a good whey protein supplement, which I highly recommend. Otherwise, it is just too difficult to get all the protein you need on a daily basis.

Well, how much protein do you need? The general viewpoint is that you need 1.0 to 1.5 grams of protein per pound of bodyweight, every single day. I would error on the high side of this, as I truly believe that hard training athletes need much more protein than the average person who is not exercising with the same intensity and frequency you are.

This protein intake also needs to be spread out across the day as much as possible. I believe a minimum of 6 protein intakes has to occur everyday. Personally, I shoot for more than that. (At one point in my training, I was taking in 50 grams of protein, every 2 hours, 24 hours a day. I was even waking myself up in the middle of the night every two hours to eat!)

What about carbohydrates (carbs)? Well, a hard gainer, looking to put on mass and weight should not restrict carbs, but you shouldn't gouge on carbs either and you certainly want the carbs to be good, low glycemic index choices like sweet potatoes, brown rice, green veggies, carrots, some fruit (bananas are great) and low fat dairy products.

Make good choices. Eat your carbs plain instead of dumping heavy oils, dressings, sauces, etc. on them. (We will get to fat next.) Choose rye bread over white or whole wheat if you have to eat bread. (I don't.) If you drink fruit juice, dilute it with water. (There is actually one time when you want to drink a highly concentrated fruit or energy drink, loaded with sugar, and this is during and directly after your workout. But besides at that time, try to avoid sugar.) Choose low fat dairy choices and try to limit them. You also want to spread your carbs out through the day. Just eat them with your protein (and fat) and you will do fine. A hard gainer doesn't need to restrict carbs at any time.

Hard gainers looking to gain mass and size should eat slightly more calories than their basic metabolic rate (BMR). (I will get into BMR later.) You want to gain the weight slowly. I know this sounds contrary to what you want to happen. You want to get big fast! I understand that, but there is scientific evidence that shows the most muscle hard training athletes can gain is 15 lbs a year. That is only a little over 1 lb per month. Now I have seen guys on the now illegal steroids or prohormones, or the new class of testosterone boosting and anabolic dietary supplements (which are currently legal), gain 15 lbs in 6 weeks. Some of that is water weight, but my point is the slower you gain it, the more confident you can be that the weight you are gaining is solid muscle and not fat.

Plus, if you "grow slow", you will be able to maintain your higher body weight more easily over time. Don't be one of those yo-yo (up & down) lifters, who balloons up when he is on the juice and then crashes when he is off. Be in this for the long haul and gain solid muscular weight at a constant and steady pace. Believe me, this comes from years of experience. It is a lot harder to get into shape then it is to stay in shape, whatever your goal, so get into shape and stay there.

The one odd ball in all this carb talk is the high endurance athlete. If you are doing a large volume of high endurance, cardio-based training, you need carbs and lots of them. If you are training hard enough, you simply can't eat enough carbs, or any marco-nutrient for that matter, because your body is a metabolic furnace. I love high endurance athletes, even though I am currently not one of them, because they reveal what training can do for the metabolism. When you train you burn calories, plain and simple. Train harder and you burn more of them, no matter what your current level of training, your age, or genetics or any of that stuff. Get up and move! Well, before I digress let's move on. All set on carbs? Good. Now let's talk fat.

What about the final macro-nutrient, fat? Guess what? You need it! Don't get caught up trying to eliminate fat. Yes, you what to keep it low in comparison to the other macro-nutrients, protein and carbs (A good ratio for a hard gainer is 50% protein, 40% carbs and 10% fat.), but you definitely need some fat in your diet to build muscle and strength. The best fat is unsaturated and rich in omega 3 fatty acids such as flax seed oil, fish oil, oil from peanuts and olives, etc. I use flax seed oil as a nutrition supplement and I highly recommend it.

Well that takes care of the macro-nutrients for a hard gainer (and a lot of the micro-nutrients indirectly as good whole food sources are loaded with micro-nutrients.). The rest of micro-nutrient intake should come from supplementation with dietary supplements (a whole different subject).

But what if you are not a hard gainer? What if you are a fast gainer who puts on weight relatively easily, but it is not the solid, lean weight you desire. You want to have muscle mass, but you want it to be lean, hard muscle, with low body fat levels. Many of the same principles I outlined above for hard gainers also apply to you. You definitely want to spread your food intake throughout the day, shooting for a minimum of 6 meals, and hopefully more. And the food choices you make are also basically the same – good, lean protein, low glycemic carbs and omega 3 rich fats.

The ratio of marco nutrients is a little different. You should be more in the range of 70% protein, 20% carbs and 10% fat. You also want to limit the intake of those carbs to times like first thing in the morning and directly before and after workouts. Try to avoid carbs after 6:00 p.m. and don't eat them again until breakfast. (When I am restricting carbs, I can't wait to get up and eat my bowl of oatmeal in the morning.) Don't totally restrict carbs though. You need some to train. Otherwise you will get tired, lethargic, you won't get your normal pumps in the gym and your workouts will suffer. You want to eat just enough carbs so you can get that tough, intense workout in everyday.

If you are trying to burn fat and build muscle at the same time, you need to understand what makes you gain and lose weight (or stay them same). Everyone has a basic metabolic rate (BMR), which is the basic rate at which you burn calories. If you eat more calories than your BMR on a daily basis, you will gain weight. If you eat less, you lose weight and if you eat right at your BMR, you stay the same. Your BMR is calculated by taking your current body weight x 10, plus your bodyweight. For example, I currently weight 275lbs. so my BMR is 275 x 10 + 275 = 3,025. That means I can eat 3,025 calories on a normal day (meaning normal level of exercise for that day) and not gain or lose any weight.

If you are trying to lose weight, there are ways to raise your BMR, so you can eat more and still lose weight. You raise your BMR through training (and sports supplementation). So if I workout hard on a given day, I may have raised my BMR to 4,000 calories for that day, so I could eat 3,900 calories and still lose weight.

So basically, try to eat a little less calories than whatever your BMR is and you will lose weight. I say a little less, because you actually want to lose weight slowly. Remember, in addition to losing weight you are also trying to preserve or even gain muscle mass. The slower you lose the weight, the more muscle mass you will preserve and you will also find keeping the weight off is easier if it came off slow. Be diligent, but patient.

Well, there you have it. I know this information is basic and cursory. We could definitely go into much more depth on this vast subject. But hopefully you have a good idea of what is required to lay the foundation for a successful sports nutrition program whatever your goals may be.

Train Hard!

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  http://www.worldclassbodybuilding.com/

Blasting Your Shoulders

brought to you by http://www.worldclassbodybuilding.com/ and http://www.basskilleronline.com/

By Frank Melfa

Here is a workout that includes all the shoulder basics to blast your shoulders into shape:

3 sets of Overhead Barbell Press (standing, using the rack) Reps: 10, 8, 6
3 sets of Arnolds dumbbell presses (rotating your wrist) Reps: 10. 8, 6
3 sets of Barbell Upright Rows Super Set with 3 sets of Lateral Raises Reps: 10, 8, 6
3 sets of reverse flyes for rear delts facing down on an incline bench. Reps: 10, 10, 10
When supersetting upright rows with lateral raise, first do a set of upright rows, and then immediately do a set of lateral raise. Try to do 10 reps of lateral raise after each set of upright row. Pyramid your weight with upright rows: 10, 8, 6. That means increase the weight each set.
Use wrist straps for upright rows. You can order these from my site. Just go to the order page.
This workout is a total of 15 sets of shoulders that ties in all major heads of the rear delts. Here are some details on these and other shoulder exercises.

Shoulder Exercises:

The most basic and effective shoulder exercise that hits all three heads is an overhead or military press. The overhead press performed with either a barbell or with dumbbells is usually performed seated for lower back protection. I sometimes perform barbell overhead presses to the front, standing. I even like to cheat a little to push out the last few reps. For the most part, I use strict form.

Behind The Neck Military Presses: This used to be my favorite shoulder exercise. I was once able to press 245 pounds for six or seven reps! But one day it finally happened: I heard and felt my shoulder pop. I really thought it was over for me. It, meaning ever lifting a weight again. Luckily it turned out only to be a strain. When the bar is behind your neck, it puts your shoulders in an awkward position. A slight awkward movement can really do damage to the shoulders.

I still enjoy performing this exercise behind my neck because I get a good stretch in the shoulders and it limits the use of the anterior delts. The anterior delts get a lot of work from bench presses and other exercises. I just don't use nearly as much as I once did. When I do, I use a very light weight. That means no more 245 pounds! I now use the Smith Machine to perform this exercise.

Smith Machine Behind-the-Neck Presses are just as effective and safer than regular behind-the-neck presses. Even though your shoulders are still in a vulnerable position, the machine inhibits any awkward movements because it stabilizes the bar. The bar won't move to the right or to the left or father back, putting your shoulder in a bad position.

When performing this exercise, be sure to lower the bar slowly behind your neck. I like to lower the bar almost to my trap for a better stretch as shown in the photos, but it's not necessary. Just lower the bar like the exercise says, behind the neck, right before the vertebrae of your spine. And please remember, if it hurts, don't do it. You can always perform dumbbell overhead presses.

Dumbbell Overhead Presses: I have been performing more dumbbell overhead presses because they're easier on the shoulder joint. They are still very effective for developing the shoulders if done properly. You can perform regular overhead presses or Arnold presses, as Jeannine demonstrates below. For regular dumbbell overhead presses, start with the dumbbells held at ear level with your palms facing away from you. Slowly press the dumbbells overhead until your arms are almost fully extended. You want to maintain a slight bend in the elbows at the top. Be sure to push the dumbbells towards each other. You don't have to bang them together. This adds for fuller range of motion, since the dumbbells have to travel a little longer distance. This also allows you to squeeze your delts up top.

Arnold Presses: For a fuller range of motion, try performing Arnold Presses, (Yes, they are named after Arnold Schwarzenegger). With the dumbbells held in front of your chest with your palms facing you, (this grip is called a supinated grip) push the dumbbells up towards the ceiling gradually turning your wrists until your palms are facing away from you. Try not to push straight up. Instead, use a more circular motion while turning your wrists allowing for a greater range of motion. Jeannine is shown performing this exercise in a three-step process to emphasize the full range of motion. Just remember it's all one motion.


Barbell Upright Rows:
Another effective exercise for the shoulders is the upright row which, can be performed with a barbell or dumbbells. I usually perform these with a barbell because I like to use heavy weights, but dumbbells are a great alternative. When using a barbell, take a thumb-width grip from the center of the bar with your arms fully extended. Your heels can be either together or slightly apart. I prefer to have my heels touching with my toes about three inches apart. From here, slowly pull the bar up and slightly away from your body and up to your chin, keeping your elbows are out. Pulling the body slightly away from your body rather than straight up will increase your range of motion and will work the shoulder more effectively.

When the weight is too heavy, I see people limit their range of motion by pulling the bar straight up to the chin rather than slightly away from the body and up to the chin. Also, when the weight is too heavy, I see people leaning back, hoisting the bar up, cheating big time. This could also result in serious lower back injury. So if you're one of these people, either lighten up the weight or try Smith Machine upright rows.

Smith Machine Upright Rows: Performing upright rows on the Smith Machine is almost like using a bar. But as I mentioned above, it won't let you cheat. You will find that you won't be able to use nearly as much weight using the Smith Machine as you can with the regular upright rows. You will also feel a better burn in your shoulders because you have to guide the bar down slowly. This means that there is constant pressure on your shoulders.

Dumbbell Upright Rows: When using dumbbells, be sure to keep your elbows out on the way up.Of all the different ways to perform upright rows, dumbbells allow for the fullest range of motion. Does that mean to limit this exercise to dumbbells? No, it's just another way of doing them. They are also an alternative if you feel shoulder pain with a bar. Dumbbells usually are less taxing on the shoulder joint regardless of the exercise.

Whenever performing any standing exercise such as: upright rows, biceps curls, or squats, stand with your back arched. There has been some controversy regarding this issue. The back is in a very strong position when arched by complimenting the natural curvature of the spine and protecting the low back from hyper-extending. Too often we see people injure themselves by leaning back and straining the lower back during a biceps curl or upright row. Will performing standing exercises in this position guarantee no injuries to the lower back? The answer is no, but a lot depends on how much weight you use, how properly you perform your exercises, and if you have had any past lower back injuries.

Lateral Raises: Lateral or side raises are probably one of the most improperly performed exercises. It looks simple: Raise two dumbbells to your sides, but yet difficult. The idea here is to isolate the side of your shoulders. Most people I see performing this exercise use too much weight and raise the dumbbells between the side and the front of their body. They do more of a front/side raise, rather than a strict side raise. I strongly suggest using light weight. Overhead presses and upright rows take care of your heavy work. Now it's time to lighten it up and do it right!

When performed properly, lateral raises can help develop the outer part of the shoulders, known as the medial deltoids. I view this exercise as a hammer and chisel to sculpt the outside sweep of the medial delts.

With two dumbbells at your sides, slowly raise your arms to your sides until your arms are parallel to the floor. Keep the elbows slightly bent with the palms of your hands facing the floor.


Keeping your shoulders back will also keep pressure on the medial deltoids. Only a slight bend in the elbows is needed to perform this exercise. Anything greater than a slight bend will work the anterior deltoids. Pretend to be pouring water from two pitchers by keeping your wrists down and palms facing the floor. This will assure to target the medial deltoids rather the anterior and posterior deltoids. Keeping the wrists down will also avoid assistance from the forearms.

Lateral raises with one arm


Lateral Raises can also be performed one arm at a time. Here you need to hold on to something with one hand such as the side of a squat rack and perform a lateral raise with the other hand. I slightly lean my body towards the working arm for leverage.


Reverse Flyes: This exercise isolates the rear deltoids, probably the most neglected muscles of the upper body. Reverse flyes can be done from a seated position or lying face down on an incline bench using two light dumbbells. I wouldn't recommend performing this exercise from a standing, bent-over position. This could really hurt your lower back.

I emphasize the word light. For most people, anything heavier than 15 pound dumbbells is too heavy. I use a maximum of 25 pound dumbbells. The rear delts are small muscles that do not require heavy weights to see results. I usually perform them on the incline bench as shown in the first set of photos, for lower back protection. You can also perform them seated on a flat bench using good form. Which ever way you choose, be sure to keep only a slight bend in the elbows throughout the entire range of motion. Raise the dumbbells to your sides or even slightly towards the front, forming a "Y" with your arms. Squeeze your shoulder blades together for one full second before slowly lowering the dumbbells. Try to stick your chest out as you squeeze your shoulders together.

Tips using the incline bench:

Start with your chest resting high on the bench. Notice I'm not sitting on the bench.
Stay on your toes. This allows a high position on the bench.
Keep your chest on the bench when raising the dumbbells. If you need to lift your chest completely off the bench, then the weight is too heavy.
Hold and squeeze your shoulder blades together before lowering the dumbbells.
Tips seated on bench:

Sit on the very end of a flat bench holding two light dumbbells under your thighs.
Stay up on your toes.
Raise the dumbbells to your sides, with a slight bend in your elbows.
Hold and squeeze your shoulder blades together before slowly lowering the dumbbells

Barn Door Back

brought to you by http://www.worldclassbodybuilding.com/ and http://www.basskilleronline.com/

So you want strong, broad shoulders tying into a chiseled back, funneling down to a narrow waist? Before you hit the gym and start pounding the weights there are a few things you need to know about your back and how to blast it. First of all this: your back is comprised of three main areas: the upper back, the middle back and the lower back (spinal erectors). It's no use only training the muscles you can see in the mirror. You've got to build all three parts to gain a top-notch posture and to develop a superior physique. Then you'll not only look strong and confident, you'll feel fantastic too.

The most impressive area of a fully developed back is the sweep of the lats: the traditional v-shape of a bodybuilder. Any movements such as pull-downs, pull-ups or chins-ups are fantastic for developing the width of the lats. The precise way that the pull-up or down movement affects the lats is determined by the angle you are working at, how wide apart your arms are and whether you are working to the front or to the rear. To develop the lower lats you need to do your back exercises with a very narrow grip. Narrow grip pull-downs as well as one-arm cable rowing and one-arm dumbbell rows are great exercises for developing the lower lats.

Not only should the lats be wide and sweeping. They should also look thick and powerful where they come together in the middle back. Back thickness is primarily achieved by doing rowing exercises, barbell rows, cable rows and so on. If you want to target the middle back, do rowing that gives you a longer range of motion in order to fully contract the area.

A really great lower back has two columns of muscle that stand out on either side of the spine. The lower back is also very unique when compared to the other major muscle groups. Its sole purpose is to act as a stabilizer, holding the body steady rather than contracting through a full range of motion. If you have a weak lower back, you should begin by doing bent over rows, starting with a relatively low weight and gradually increasing the weight as your back develops. Because the body tends to store a disproportionate amount of fat around the waist line, leanness and definition in the lower back are the visible proof that someone has worked hard to get in shape. If you do not have pre-existing problems with your lower back, deadlifts are ideal. These not only develop the lower back but strengthen it as well. If you want to start off with something a little lighter, then good mornings and hyperextensions are the alternatives for you. Now let's look at some trisets that will bomb your back and give you perfect symmetry.

Thick Back Mass Blast Trisets

Triset 1

•Wide Grip Pull-ups to Front 6 sets of 10-12 reps (no rest)

•Pull-ups using a overhand grip (palms facing away from you) 6 sets of 10-12 reps (no rest)

•Close Grip Pull-ups reverse grip (palms facing you) 6 sets of 10-12 reps (1 minute rest)

Wide Grip Pull-ups

For the wide grip pull-up, you want to grip the bar on the part that is sloped. You also want your hands 6-8 inches wider than shoulder length. This will help isolate your back muscles. If your grip is too narrow, you will shift emphasis to your biceps. Any wider and you don't put your muscles through a full range of motion. Now that your hands are in place, proceed by pulling up until your chin is even with the bar. Then bring yourself down without letting your arms lock out completely. You should be lowering yourself at a moderate pace.

Overhand Grip Pull-ups

Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position.

Close Grip Pull-ups

Grip the handles or a bar using a narrow or medium close grip and pull-up bringing your chin over the bar. Don't cheat! Don't sway backward. Try to concentrate on using the lats to do the movement. Draw your shoulders down and back and stick your chest out. Allow your body to go back down to the starting position in a controlled manner again until your lats are fully stretched out.

Grip Tips

Switching between the two main grips; the supinated or reverse grip (palms facing towards your body) and the pronated or overhand grip (palms facing away from your body) is important. There is also the semi-supinated grip (palms facing each other). Most people use the pronated grip exclusively and miss out on valuable benefits offered by the supinated grip. Why is the reverse grip so important when training back muscles? When pulling weights with a reverse grip, your muscle fibers get more stimulation because the muscle is targeted from a different angle, and the muscles won't get used to the movements. Not to mention the fact that it will lengthen the lat muscles for more effective results. Other benefits from taking a reverse grip vs. an overhand grip are that you can squeeze your muscles to their max. The squeeze at the end of the movement is really important for any body part and working your back is no exception. An extra bonus when you're applying a reverse grip is that you'll also be blasting your biceps, adding to the total body workout.

Variations For Triset 1

Use the following variations to break up your workouts and stimulate even more muscle fibers.

Sternum Chin-ups

This variation of the chin-up involves leaning back throughout the entire movement. The lower portion of the chest should touch the bar. You can use either a supinated or pronated grip, and the grip can vary from narrow to shoulder-width. As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your sternum touches it. By the time you've completed the concentric portion of the movement, your head will be parallel to the floor.

Towel Grip Chin-Ups

Start by draping both towels over the bar and space them so that they are approximately shoulder-width distance apart. Make sure that the ends of the towels are even so that the center of each towel is resting on the bar. Grasp the towel about 2/3rds of the way from the bottom. This way you won't be trying to hold onto the bulkiest portion of the folded towel. This will also leave you some negotiating room if your grip starts to give way. If you grip the towels at the ends and start to slide off due to fatigue, you are going to crash. Try to pull straight up until your upper arms come into contact with your forearms. It may help to imagine that you are pulling your shoulders towards your hands. Try to avoid any unnecessary movement of the hips or legs during the movement.

Close Grip Lat Pull-Downs

With a support above your knees to offset the upward pull of the weight on your body, grasp the narrow/close-grip pull-down bar with your palms facing each other. Your body should be straight with the grip directly above your head. At the bottom of the movement, your shoulder blades should be squeezed completely together. Try to contract your back muscles. Pull the bar down as far as you can go. Exhale as you pull the bar downward and inhale as the bar raises.

Triset 2

•T-Bar Rows 6 sets of 10-12 reps (no rest)

•One Arm Dumbbell Rows 6 sets of 10-12 reps (no rest)

•Low Pulley Rows (palms facing you) 6 sets of 10-12 reps (1 minute rest)

•Deadlifts 3 sets of 10, 8, 6 reps (90 second rest)

T-Bar Rows

Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold the T-bar slightly off the ground so your back is relatively straight and not hunched. Bend your legs slightly and keep your upper body as straight as possible, but bent over at the waist. Lift the T-bar up toward your body as you would in a normal bent-over row. Bring the weight up as high as you can, or until it touches your lower chest. There will be a little more up-and-down movement of your upper body, but don't sway or rock to gain momentum. Your elbows should be pointing up and slightly out as you lift.

One Arm Dumbbell Rows

These develop the center of your lats. A key advantage with this exercise is that you are able to work each lat independently and get a greater range of motion. Place an appropriately weighted dumbbell on the floor. Place your right knee on the bench, lean forward and place your right hand on the front of the bench for support. Your left foot should be in line with the dumbbell and driven into the floor for added stability. With your left hand, pick up the dumbbell with your palm facing the bench. Keeping your body tight and steady, lift the dumbbell up until it is touching your pectoral. Try not to use your arm to aid in lifting the weight. Lower under control and repeat. When finished on this side switch to the other side in order to complete the set. Always remember to keep your back tight and look up.

Low Pulley Rows

Low Pulley Rows are a compound movement for the Outer Lat muscles. Performed correctly, Low Pulley Rows promote muscle strength, thickness and size. In a seated position with knees slightly bent and feet against the foot supports, grasp the pulley handles. Taking the weight from rest, slowly draw the handles towards your stomach to an erect upper body position, keeping your elbows as close to your sides as possible. For added effect, a slight arching of the back, and a hold at contraction, will give added back thickness. Care is required when returning the weight back to the start position.

Deadlifts

To start, load up a heavy bar and stand over it, with feet about shoulder width apart, and toes pointing straight forward, or very slightly out to the sides. Bend over and grab it with a reverse grip (one hand over, one under), keeping your back straight the entire time. This is the key - you MUST keep your back erect the entire time. Failure to do this could result in permanent injury. A good rule to remember is to always have your shoulders above your hips, and your hips above your knees. Begin to lift by straightening your legs (remember to keep your back straight!) and then when the bar is around knee level, start bringing your back up, all the while pushing with the legs. This should be one fluid motion, but the finished position should leave you standing up straight, arms down at your sides, and the bar across your upper thighs.

Variations For Triset 2

If you want to spice up your routine a bit, you can alternate your rows and still blast your whole back.

Seated Cable Rows

Start out seated on the row bench with the pulley grip in both hands and your feet flat on the footpads. Let the tension in the cable pull your arms into an outstretched position. Keeping your knees slightly bent and your back straight helps keep you from stressing out your lower back on this exercise. Avoid letting the weight pull you forward. Pull the handles into your upper abdomen, contracting your scapula as you bring your elbows back. You should feel the large muscles of your upper back squeeze together. Avoid pulling the pulley grips too high up on your body, this will stress your arms more than your back. Slowly return to the starting position.

Bent Over Rows

Load a straight bar up, and stand over it, feet about shoulder width apart. Bending your knees, lean over and pick the bar up with a grip a few inches wider than shoulder width. Now you are basically in the top position of a deadlift. At this point, with a slight bend in your knees, bend at the waist until your torso is at an angle anywhere from 15 to 45 degrees to the floor. From this position, with arms hanging down, you simply pull the weight up to your lower abs, then let it back down slowly. Make sure you really squeeze at the top, as this will help to really carve out the dense ripples in your back. Focus on keeping your back straight. Don't cheat! Avoid jerking your arms. Focus on pulling your elbows back, not your hands.

Good Mornings

Lift a light barbell up to a position across your shoulders behind your neck, balancing it in this position by grasping the bar out near the plates. Stand erect and place your feet about shoulder width apart with toes angled straight ahead. Your legs should be held straight for the duration of the exercise. Slowly bend forward at the waist until your torso is slightly below a position parallel to the floor. Reverse the procedure slowly to the starting point. Tip: if you feel the bar is cutting into your spine wrap it with a towel or use a pad.

Hyperextensions

Climb onto the hyperextension bench, facing the ground, and locking your heels under the supports. Position your hands either crossed in front of you, or behind your head (just like sit-ups or crunches), whichever you find more comfortable. Bend forward slowly and controlled, don't just let go and let your body fall over, and feel a deep stretch in your lower back. From there, raise yourself back up until your upper body is just above parallel. Don't go any higher than this or you risk hyperextending your back.

Beginner's Workout: Common Mistakes Beginner's Make

Ahhh...newbies. There's nothing wrong with being a beginner - we all have to start someplace - but being a beginner means that you have to make a lot of mistakes in order to find your groove. And that takes a lot of time. During that time, however, a newbie is very vulnerable. Read: It's just as easy to learn what it is to be "correct" as it is to learn what is "incorrect", and that's the problem!

Here is a list of common mistakes the beginner's make and remedies that follow:

1. Training too long - It's easy to be enthusiastic in the gym. We've all been there. Once you start to see even the tiniest result, you want to be in there for hours on end trying to force more. But this is a big mistake. Training too long is not only over training; it's also draining mentally. Putting yourself in overload mode isn't the way to longevity. Besides, training too long exhausts you for the next workout.

REMEDY: Limit yourself to 30 - 45 minutes no matter what. You'll find that you can get everything in you need and you'll walk out having accomplished just enough

2. Training too often - Training too often is about like training too long. The difference is, training too often means that you never recover. So, in effect, it's almost better to train too long in one session, than to train too often throughout the course of a week. Some newbies think that training 5-6 days a week is okay. We don't! Training that often as a beginner only sets you up for burnout and diminishing results. Once the honeymoon period of quick gains is over, you'll be disappointed with the muscle you end up losing by training too often.

REMEDY: Limit yourself to 4 workouts - Monday, Tuesday, Thursday and Friday is a great beginner's routine, because it means that you train 2 days on/ 1 day off, then 2 days on/ 2 days off. It's adequate rest and you'll make better gains.

3. Not training intensely enough - Intensity is an elusive thing to most newbies because it's hard to understand what intense means. Intensity simply means that you are focused, using adequately heavy weights, are really putting your all into each repetition, and that you are engaged mentally with a "mind/ muscle" connection. Going into the gym and chatting while you lift, or having noodle arms as you hoist a weight up and down will net nothing! REMEDY: Think like a pro bodybuilder might think when he lifts. (Watch one and see what we mean) You'll make incredibly better gains.

4. Not getting enough sleep - Sleep is crucial to recovery and to repairing what you tore down in the gym that day. Sleep cures all and is the body's way of making all things right. Plus, when you sleep, you release growth hormone and other muscle building hormones that aid your body in rebuilding what you tore down, only to make it that much better. Fail to get sleep and you fail to grow. It's that simple!

REMEDY: Turn off the TV, put down the book and, dare we say, roll away from that beautiful babe you sleep next to, and get 8 hours a night at a minimum!

5. Neglecting particular body parts - Training favorites is a common mistake. We know how fun it is to train a genetically crazy body part that came to you naturally. It's fun to see how freaky you can get it. But doing that only makes the imbalances in your physique even more glaring. It means that you are ignoring your weaknesses and becoming stronger in areas that don't need your help. REMEDY: Train your weak body parts first in your workouts. Get them out of the way and give them your full energy and intensity. That way, when you get to those freaky biceps you love so much, you'll have just enough left to maintain them while you bring those lagging parts up from the rear.

6. Using weights that are too heavy - Training heavy before your time is a big mistake. Don't confuse intensity with the practice of using heavy weights that are too heavy for you in your current state of development. Use only a heavy enough weight to ensure that 8 reps is arduous. Using more than that is ridiculous and pointless because you'll only lose the ability to apply proper form. REMEDY: Write your weights down - not only after you use them, but also make a plan before so that you know what you have used and what you are going to use. This way, you keep that "macho" attitude at bay and do what's right for your physique.

7. Using improper form - Study proper form! We can't stress this enough. As we said, it's just as easy to learn what is wrong, as it is to learn what is right. Use this time to learn everything correctly. To ensure that you do, have someone experienced check out your form from time to time. Be open to hearing what you need to hear in order to succeed, not be right! REMEDY: Study magazines, books, and live action in the gym. Check with people in the know occasionally to ensure that you are doing things correctly.

8. Not eating enough food - Under eating is just as bad as overeating - probably worse. That's because your body needs to be fed, and fed well, following workouts and in between. Protein is key, but so is carbohydrate and moderate fat. Eating well, and semi-clean, is key to your success. If your body doesn't get enough calories, it means that it has no energy to work with in order to build up the body or make repairs. REMEDY: Schedule meals throughout the day at certain times and stick to it. Cook certain foods ahead of time and keep them handy so that you always have something in your hand - particularly if eating is a difficult endeavor for you.

9. Doing the same workouts - Doing the same thing over and over and over again, week in and week out, is one of the biggest mistakes a newbie can make. Sure, the "why fix it if it isn't broke" credo is important, but once you've been doing something successfully for awhile, the body will become accustomed to it and not be forced to produce as many results. That's why it's crucial to change up fairly often, even if something is still working moderately well. REMEDY: Schedule 4-6 week intervals with a given routine and then change it to something different, like clockwork.

10. Not drinking enough water - Water is the hinge pin to maintaining a healthy, lean body. Water rids the body of impurities, such as lactic acid built up during exercise, and flushes it out so that repair and recovery can occur. Fail to take this important step and, believe it or not, your results will be better than average. REMEDY: If you just can't force yourself to drink water as you should, then add a little Crystal Light or other non-sugar flavoring to your water and sip a gallon jug all throughout the day.

brought to you by http://www.worldclassbodybuilding.com/

21st Century bodybuilding has become a complicated business. It seems that to get anywhere in this game nowadays, you've got to have PHD level knowledge on everything from nutrition to kinesiology, from chemistry to, dare I say it, psychology. We're constantly being bombarded with state of the art research about everything from metabolic typing to visualization, from chemical sub-structures to ECG graph printouts. It's enough to make an old school iron pumper growl in disgust. Fortunately for the several million of us who would like to keep things simple, however, there is one muscle building truism that will never change, no matter how far our sport meanders into technical triviality: to build huge and freaky muscle mass you've got to haul heavy poundage.

Go Heavy or Go Home

The principle of progressive resistance is the cornerstone of the sport of bodybuilding, and for good reason. Without it we simply will not progress. That's because our bodies have an amazing adaptive ability. If you're pumping 100 pounds on the tricep pushdown for 10 reps, it won't take your body long to get used to that level of stress. When it does, it won't have any reason to respond and the process that, if supported by proper rest and feeding, leads to bigger muscles will never get started. That is why you need to be lifting heavier and heavier weights progressively to keep packing muscle onto your frame. To put it bluntly, if you're not pushing the poundage to the edge of your ability, you're pretty much wasting your time. Now, that doesn't necessarily mean that you've got to increase the weight on the bar each set. That is only one way to make the weight feel heavier. There are a whole host of intensity techniques that will also do the trick, such as reducing rest between sets or doing drop sets. Yet, increasing the weight progressively is an essential ingredient that must not be sidestepped.

The Great Rep Debate

Go heavy for 6-10 reps to build mass, and go light for 15 to 20 reps to get cut.

That apparently sage piece of bodybuilding advice has been doing the rounds for longer than most of us have been on the planet. Unfortunately for the unsuspecting, it's a load of baloney. It has led a lot of mass hungry gym neophytes to while away their gym time with light weights and high reps, get absolutely nowhere and give up in despair, convinced that they just aren't genetically disposed to building muscle. One the other side of the ledger there are those hardcore individuals who are convinced that the only way to get big is to max out on every set, keeping the reps way down in the one to three range. After all, they argue, a stronger muscle is a bigger muscle, so lets get as strong as we possibly can. It's hardly surprising, then, that there's a lot of confusion around the trenches regarding the ideal rep range. So, what's the truth about this rep thing?

To build muscle we must firstly place maximal stress on that muscle. Performing one repetition of a movement with maximum poundage will not recruit all of the fibers within the muscle cell. In fact, it will only stimulate somewhere between 65 and 80 % of them. The more reps you do, the higher the number of fibers recruited. Of course, there has to be a trade off to this – after all you can only do one rep with your one rep max. So the weight needs to come down to enable you to do more reps and, as a result, recruit more muscle fiber. As the reps increase, the initial 65-80 % of fibers recruited fatigue and more fibers are called into action. After a certain number of reps there will be no more fibers left to recruit and the set will come to the point of positive (concentric) failure. To complicate matters further, there is more than one type of fiber within the muscle cell. There are, in fact, two types of human muscle fiber. Type 1 (or slow twitch) fibers have a slow contraction time and are highly resistant to fatigue. These fibers are predominant in cardiovascular exercise. Most of our everyday activities also involve slow twitch fibers. Type 2 (or fast twitch) fibers are just the opposite – they have a fast contraction time and a low resistance to fatigue. These Type 2 fibers are the ones responsible for muscle growth. Heavy resistance stimulates them. The lighter the resistance the more the Type 1 fibers come into play. Clearly, then, there must be a cut off point where the resistance switches from maximally activating Type 2 fiber to stimulating Type 1 fiber. Not surprisingly, dozens of studies have been performed over the years to determine what that cut off number is. The result? The ideal range to maximally stimulate Type 1 muscle fiber is between 6 and 8 reps. Any less than that and you won't be recruiting 100 % of those fibers and much more than that will switch the emphasis over to Type 1 fibers.

Temper the Flame

Having established the technical validity of training hard and heavy for 6-8 reps, lets add a qualifier or two in order to create a sensible, productive routine. You cannot and should not go heavier every time you work out. Your body operates in cycles and rhythms that make it impossible to be constantly lifting a heavier weight every time you work a muscle group. As we all know the body also arrives at its own plateaus. If it didn't, we'd see guys who have been training since the Sixties pushing 800-pound bench presses by now. So, if you set your mind on pushing a heavier weight every single work-out, there will be only one inevitable result: you will start to cheat on your form in order to get more weight up. In so doing, you'll be leaving yourself wide open for a serious injury. So, rather than setting your mind on upping the weight every session, view the adding of weight as just one – albeit the most important – way to enhance training intensity. When a weight that you used to be able to barely manage 6 reps on now allows you to squeeze out 8 reps, than it's time to add a pound or two – not before.

You should also cycle your training so that every six weeks you get a complete break from working out for a week or so. This allows the body time for both mental and physical recuperation. Do not fall into the trap of working your body to exhaustion. It demands time to refresh and refocus. If you ignore this demand, your body will literally eat away at your muscle stores – the mere thought of which is enough to send most bodybuilders into a catatonic state.

A Heavy Routine

When it comes to hard and heavy training, what role models come to mind? The Nineties gave us Dorian Yates. The Eighties saw the emergence of the golden eagle, Tom Platz. The Seventies belonged to Arnold. Such luminaries as Bill Pearl and Larry Scott ruled the Sixties. And the Fifties? Anyone remember Marvin Eder? If you're going "Marvin who?" then you're in need of a quick iron history lesson. Marvelous Marvin is perhaps the strongest bodybuilder who ever lived. Check out a few stats: 510 lb bench-press; 365 lb standing press; a dozen one arm chin-ups. At 198 lbs and with 19-inch arms this guy was impressive. Marvin put his incredible strength and mass gains down to his no frills style of hard and heavy training. What follows is the basic routine that Marvin used to pack mass onto his frame and build strength levels that still astound us a half century down the track:

(1) Squat

(2) Bench Press

(3) Close Grip Bench Press

(4) Bent-Over Barbell Row

(5) Standing Barbell curl

(6) Lat Pull-down

(7) Leg Raises

That's it – seven exercises to cover the entire body. The program works because when you work your major muscle groups with a systematic, heavy program, the synergistic muscles that surround them are also recruited and maximally stressed. So you are getting a total body workout for less time in the gym. This is a great routine to pack on dense, thick muscularity that will make you look as strong as an ox. Do the program twice a week. Perform three sets per exercise, aiming for 8,7, and 6 reps respectively per set – except, that is, for the leg raises. Marvin used to do 100 of them – and he had great abs.

What About Periodic Power Training?

So, is there any value in bodybuilders periodically doing reps in the one to three ranges to add density and thickness? Definitely. After all, two of the greatest physiques of all time – Schwarzenegger and Columbu – were grounded as power-lifters before they rose in the ranks of muscledom. There are, in fact, two good reasons why you, as a bodybuilder, should do power training every few weeks:

(1) It will increase your absolute strength, which will, in turn increase your relative strength. To put that another way, lets assume that your one rep max on the bench is 275 lbs and your 6-rep max is 200 lbs. Then, through doing heavy singles, doubles and triples, you get your one rep max up to 290 lbs, it should follow that your 6-rep max will increase to about 212 lbs. So, when you revert back to your bodybuilding routine, you will be lifting heavier weights.

(2) There is a certain type of density and thickness that only comes from extremely heavy training. It's hard to describe but instantly recognizable. The competitive bodybuilder who has developed this look will be at a definite advantage when competing. And for those of us who will never set foot on a bodybuilding stage, it will help us to develop that rugged, manly look that was probably the reason we picked up a weight in the first place.

Every few weeks why not pick a body part and train it power-lifting style? Take the chest for example. After warming up thoroughly on the bench, do a pyramid workout where you drop from 3 to 2 to 1 rep per set. Then go back the other way for a total of 5 intense sets. You can do the same thing with squats for the legs, dead lifts for the back, military presses for the shoulders and curls for the biceps. Obviously, though, you wouldn't want to try this sort of thing on isolation movements like the leg extension. This sort of workout is extremely taxing on the muscle so give the body-part full week recuperation before working it again.

Go Heavy, Go Safe

The heavier the weight you lift, the more the likelihood that you might lose control of it. For that reason it is imperative that you have at least one good spotter when training heavy. You also need to thoroughly warm up before attempting to handle heavy weight. You should do specific stretches for the working muscle group as well as one or two warm up sets with a lighter weight. Also be very careful about how you go about the process of getting the weight into position. A surprisingly large number of training injuries occurred before the first rep even begun during the initial positioning phase. This is especially true of such movements as the dumbbell bench press. Often the lower back is injured when people twist unnaturally to get the weight into position. Avoid this by putting your spotter to work to pass the dumbbells up to you.

The Siege Mentality

Do you remember the last time someone really made you mad? I'm not talking angry, I mean fuming under the collar, screaming blue murder furious. If that chump turned up in your face while you were feeling that way, you'd probably end up with a one-way ticket to death row. Well, when was the last time you felt that way in the gym. I'm not talking about being angry with another person but being angry at the weights. You see, those damned hunks of iron are sitting there taunting you. They're saying, "You haven't got the strength or the guts to push me around. You're a loser and you're going to fail at this work-out." And what do you do about it? Well, most guys turn up already defeated. Life has knocked them around, they're already feeling exhausted and they want to get this blasted workout over to get home for The Simpson's. They feel intimidated by those heavy weights and have already programmed a negative result into their brain. So is it any wonder that these guys are not getting the results they want?

Contrast that with the guy who enters the gym totally psyched and ready to engage those weights in mortal combat. Don't get me wrong, the guy doesn't have to be all loud and demonstrative about it – a quiet determination is far more telling. He knows exactly what he's going to achieve, he's visualized himself successfully pushing the weights in perfect form and he's primed himself nutritionally for maximum work-out energy. This guy has what the late great Mike Mentzer referred to as the siege mentality. Here's what Mentzer himself once said about his own mindset in the gym, "Upon contact with my 'enemy', the weights, my nervous tension would explode in a burst of energy so intense that often the other bodybuilders around us would stop training and watch. There were instances in which, while waiting to do my next set, I'd be shaking with rage." Can you take a leave out of his book and develop a more aggressive attitude when stepping up to face the heavy weights at your gym?

BONUS - Heave More with Rest-Pause

When it comes to lifting heavy weight, one of the most brutal training methods you can employ is the rest-pause technique. Rest-pause allows you to take a set beyond the point of muscular failure to recruit more of those elusive, hard to get at muscle fibers that are guaranteed to trigger new growth. It simply involves resting for 10-15 seconds at the end of a set taken to failure and then banging out two or three more reps with that same weight. That short rest will allow your body to re-energize. Oxygen will re-enter the muscle tissue, metabolic by-products will be removed and ATP will be re-synthesized. A variation on this technique is to choose a weight that is equivalent to your 3-rep max and perform a single rep. Then pause for 10-15 seconds and perform another. After another 15 second pause perform a third rep and so on until you have completed 10 reps. Perform basic mass building exercises with this technique and do them inside a power rack, with the lower pins acting as a safety rack. Give rest-pause a try and you'll soon be experiencing more pleasure from your heavy poundage pain.