TRIED AND TRUE Triceps:

A Unique Triceps Movement That Guarantees Great Guns!

Everybody has their favorite exercises. There's always that one movement for each bodypart that seems to produce the best results, or in some cases, it can simply be that a particular exercise just FEELS better than the others. In either situation, the assumption can be misleading. So is the case with tricep training. MORE WEIGHT =3D MORE MASS The consensus on tricep training is that it's the heavier, and often, the more uncomfortable movements, that produce the most mass.

Lying barbell extensions (skull crushers) head the list in that they're a heavy movement that place a distinct and direct stress onto the three heads of the triceps. On the other end of the spectrum, you have tricep kickbacks. They're thought to be more of a sculpting movement but they've all but fallen out of favor due to the fact that the weight necessary to perform kickbacks correctly is too light to adequately stress the muscles, at least enough to stimulate growth. The leverage factor, considering the angle of the body, doesn't allow for a great deal of exertion. In that regard, kickbacks isolate the triceps almost TOO well. Some bodybuilders may throw in a set or two at the end of their regular tricep routine (when no one is looking) just as a finisher -- something to contract the tri's and get a little extra pump. But almost no serious lifter would make them the crux of their tricep training.

A MUSCLE ONLY KNOWS GRAVITY This preference over heavy movements versus isolation movements brings up an interesting point. Is it the EXERCISE that is superior or inferior or is it a matter of the POUNDAGE that is being lifted? With skull crushers, you may be able to handle 100 pounds but with kickbacks, a pair of 30s would be a challenge. But what if there was a way of duplicating the intense contraction of a tricep kickback with the heavy poundage of a mass building movement like the lying tricep press? There is. And when you hear how simple it is, you'll wonder why you've never done it before. As a matter of fact, you may wonder why you've probably never seen ANYONE doing it! And once you try it, you'll realize it's a tremendously effective exercise which not only packs on mass but brings out knife-sharp detail throughout the three heads of the triceps. It does so by combining the heavy weight of a barbell exercise with the isolation of the tricep kickback. The exercise is the BARBELL KICKBACK!

LOOKS WEIRD. WORKS GREAT! At first glance, this move may appear awkward but it's actually quite comfortable. The usage of a barbell not only allows for more weight, it also prevents cheating so prevalent with the triceps kickbacks. Even when using two dumbells at a time, the arms can swing the bells back, yet this isn't the case with a barbell. Grab a hold of one and you'll see what I mean.

How It's Done - The barbell will be held behind your back with your arms down at the sides, palms facing backward. (If possible, it's easiest to back up to a barbell rack or have someone hand you the bar.) Use a "false" grip (thumbs the same side as the other fingers) to prevent overuse of the wrists and to keep the stress on the back of the arms.

• Take a shoulder width grip. (Note: You may also want to experiment with some slight variations in width.)
• Bend forward until your torso is parallel to the ground. Bend the knees slightly.
• Place the barbell so it falls into the mediolateral axis (the crook of the back of your knee where your leg bends).
• Now, bend the arms and raise the bar up as high and as far back as you can. You can even heave a little if you have to. After a few reps, you'll start to get the feel for it.
• Hold the bar in the contracted position for a count of two. Slowly lower back to the original position. Use a weight that will allow for no more than 12 reps.

"TRI-ING" FOR MORE MUSCLE If you execute this correctly, you'll feel a major flushing in all three heads of the triceps. They'll swell and get pumped up quickly. It should also produce a deep down ache that you normally don't get with isolation movements.

Tricep training isn't unlike working any other bodypart in that it requires new stimulus to instigate growth. This can come from a variety of techniques but nothing shocks those dormant muscle fibers more than an exercise it's never experienced, and the barbell kickback should fill the bill perfectly.

Once your tri's get used to the barbell kickback, you may want to take a break from it for a while, then spring it on your unsuspecting tri's a few weeks later. Then again, you may like it so well you just might wind up with a new favorite for working triceps! And why not? The barbell kickback gives you the best of both worlds. It's both a mass movement and an isolation movement -- a single exercise for both size and shape. What's not to like? Give them a go, and watch those triceps start to grow!

IMPROVE YOUR LAT-TITUDE

Setting Your Mind Up For a Broader Back

In nature, there's a basic law: The big fish eats the little fish, and the big fish gets eaten by the bigger fish. This tenet holds true throughout the animal kingdom and every beast instinctively is aware of it. The size of a creature will dictate its dominance, often without retaliation. Don't mess with the big boys. Even among the same species, it's the largest and strongest of the herd who invariably winds up as the leader (at least until a bigger one comes along). These leaders get to feed first after the kill and they even have their choice of any female in the flock. No doubt about it -- being big has its perks.

As savage as the aristocracy of the wild may be, in some ways, it isn't that different among humans. Naturally, factors such as education, career, and wealth are a more significant criteria toward one's status in society, yet there remains that primal hierarchy; those who are bigger command the most immediate attention. Females are instinctively attracted to the man who looks as if he can protect her and provide for her offspring. Of course, without intelligence, wit, creativity, compassion, and all the other attributes that separate us from lower life forms, all the size in the world won't mean a thing. Big and dumb doesn't cut it. Be that as it may, nobody wants to be small.

When "sizing up" another individual, it's the first impression that counts and nothing connotes sheer size more than a broad back. A man's back is a statement of sorts. If it's narrow, it suggests frailty. If it's wide, it exudes power. Even the term "a strong backbone" stems from the fact that the back is the source of all upper body power. Bulging biceps and a big chest are meaningless without it.

Bodybuilders are well aware of the back's importance in the overall development of the optimum physique. Yet, the rear lats are a sticking point for a lot of guys and with good reason -- it's the one area that requires complete focus and concentration when training. This is due to the fact that the back cannot be seen in a mirror when working out. You have to think about it. There's no ogling of the back as it goes through its motions. This is work.

This attention to detail or lack thereof, is what makes the difference between a "so-so" back and one that stands out in all its audacity. If your lat work hasn't been giving you the results you desire, don't throw in the towel just yet. There is a solution, but it must be prefaced with the understanding that you need to follow the instructions carefully!

These exercises offer a unique variation on the basic back movements that'll force you to concentrate on the execution. In order to get the most out of each exercise, the one constant throughout every movement is to pause for 6 seconds when the muscles are completely contracted. During this time, think about the muscles of the back. Feel them tensing and bulging! After this hold, slowly return the weight, staying conscious of how the lats are stretching and widening. The first exercise is a little unusual but it's terrific for building the teres major and adding width to the upper lats. It's called...

The Overhead Leaning Pulldown

Lean back from the lat machine so that the pulley is at a 60-degree angle. Pull rearwards, keeping elbows high and wide. As you bring the pulley bar downwards, lay back and drop chin to chest. Keep chest concave (hump back). Touch bar to the lower pec line -- hold for a count of 6 -- and repeat for 2 sets of 10-12 reps. Since the back is usually arched during back movements (to prevent injury) this is a movement that shouldn't be too heavy. Concentrate on form and feel throughout the full range of motion.

The next movement is a variation of the low row. Instead of sitting, though, you'll stand over the bench and hunch forward, emphasizing the belly of the lats and thickening them. This exercise is known as...

The Racing-Dive Lat Pull

Stand in the bent-over racing-dive position, as if you're about to dive into a pool. Your abdomen should be touching the thighs. The floor pulley should be approximately 16 inches off the floor. Extend arms and grasp the pulley, keeping head down. Pull inward with the elbows wide. Pull head rearwards and arch back while pulling the bar to the lower pec line. Remember that 6 second contraction! Release and repeat for 10 -12 reps. Do 3 sets.

The next move is an old stand-by with a twist. It's the...

Underhand Close Grip Barbell Row

The most common version the barbell row involves using a wide overhand grip but in this case, the grip will be underhand and closer, hands about 6 inches apart. With back arched and knees bent slightly, pull the bar to the waist, lowering it slowly and allowing for a complete stretch. The motion of pulling to the waist (rather than the chest) should be slow and deliberate. Pulling to the waist allows the arms to come down toward the line of the torso, greatly increasing the stress on the lower lats. The underhand (supinated) grip rather than the more common overhand grip also increases the involvement of the lower lats while the narrow grip increases the range of motion.

The key to this exercise is to concentrate on using the back muscles in a totally controlled movement, at a medium speed, while getting a full stretch and that 6 second contraction at the top of each rep. Perform 4 sets of 8-10 reps with good form. This movement will amaze you with its mass and strength building potential.

Next up is one you don't see too often. It's known as...

The High Bench Dumbell Row

Lie face down on an exercise bench at least 30 inches high. Hold a dumbbell in each hand at arm's length. Pull both weights upwards simultaneously while lifting legs and head. Think of this as a sort "combination rear lateral raise/lower back hyper-extension."

Keep elbows wide (at right angles to the body) and hold at the contracted position. The trick here is to relax the hands in the low position, as if each rep is a "single." Expect some serious soreness in your upper back the day after you do these. Shoot for 3 sets of 10 reps.

And finally, we saved the toughest for last. This is a fantastic exercise for lengthening the lats and building a solid "V" from the traps down to the obliques. They're called...

End Bar Chins

Grasp the end of a chinning bar with one hand hooked over the other. You'll be "sideways" parallel to the bar. (You can wrap a towel around the end of the bar to make it more comfortable). Pull upwards keeping elbows wide, back arched, and head back.

Touch pec line to end of bar and hold that 6 second contraction! Lower and repeat until failure. (Which shouldn't take too long). Do 3 sets. Another sure-fire way to develop some serious thickness throughout the entire back region is THE STATIC HOLD DEADLIFT. If you want to crank the intensity up a notch, you may add them onto the previous routine.

Use a weight that is heavier than you would use for a barbell row but not as heavy as you would use for deadlifting. Take an underhand grip and "row" the bar up to the upper abs (taking extra precaution in keeping the back arched tightly). Now hold it.

Maintain that contracted position for 10 seconds. The tendency will be to try and hold the bar in position with your arms but CONCENTRATE on your back. There may also find yourself holding your breath at this point in order to generate increased tension.

Breathing is mandatory! More than any other exercise, this movement puts a sobering stress on the erector spinae, but with a little perseverance, that elusive "Christmas Tree" may be arriving a little early this year!

For more advanced bodybuilders the SUMO LIFT OFF A RACK is a great variation of the more generic dead lift. Place an adequately loaded barbell on the notch below the knee high prongs of a squat rack. Take a stance that's wider than shoulders width. Grab the bar with a close grip (about 6" apart). "Deadlift" the weight off the rack. You'll notice the movement is much shorter than a traditional deadlift but the open "sumo" stance disengages the legs thus allowing more of the muscle fibers of the rhomboid region to come into play. Go for higher reps with this one. Four or five sets of ten to fifteen reps of these "little" lifts and your back will be begging for mercy.

NO BRAIN - NO GAIN

The biggest challenge towards making these methods work is the consistent thought process that goes along with it. By "thinking" about your back while going through the exercise, it will automatically involve itself to a greater degree. Successful back training is the mark of a truly proficient bodybuilder. A wide and powerful back is its reward. Tenacity is the key to achieving it.

TIME TO STOCK UP ON XXX SHIRTS!

Stick with this routine once a week for 6 weeks. You should start to notice some improvement after the second workout. After a few weeks, you'll begin to see that flaring, majestic sweep to the torso. After 6 weeks time, you'll know what it's like to feel your back while training it. These exercises will force your body and your mind to work in ways they've never known. That's the key to growth -- both physically and mentally.

If you want to be big, you need a big back. And if you want a big back, you have to think about what you're doing. After that, it's just a matter of applying the right exercises – and some sweat. But more often than not, toughness comes more from the mind than from the muscles. Unlike the aforementioned beasts of the wild, our superior intellect gives us control over our bodies. What we can conceive, we can achieve. So set your mind up and get to work on those lats! You'll still have to prove yourself in the various walks of life, but with a little more size, you just may be the first to get noticed. And with the powerful presence that comes from a broader back, people are going to see you coming from a long way off.

BETTER BICEPS A Quick and Effective Method

When someone asks you to "make a muscle," do you unhesitatingly roll up your trousers and flex your calve? No way. It's the biceps that everyone wants to get a look at. Biceps, for some inexplicable reason, are the gauge by which one's overall muscularity is judged. If your biceps look good, most people will presume the rest of you does as well.

That's why we want them. You have to admit--the biceps have little to do with overall strength or health. (But damn, they sure look cool.) Okay, they're mostly for "show", yet when they're big and defined and vascular, they're an awesome sight which suggest strength, power and sensuality. Is it any wonder guys want bigger bi's? Impressive arms are so revered that novice gym-goers will spend more time working biceps than all their other bodyparts combined. Of course, all that will do is lead to overtraining. Instead of working harder, it's time to start working smarter.

A NEW OUTLOOK

When it comes to becoming "well armed", the barbell curl is the most popular weapon of choice. It's probably the simplest of all exercises. Yet, because of its apparent simplicity, the curl is all too often executed incorrectly, not only by beginners but experienced lifters as well.

It isn't easy to accept the fact that something so basic can be misunderstood. There's hardly a bodybuilder worth his protein powder who would admit that he didn't know how to curl correctly. But every now and then it's necessary to examine the mechanics of an exercise and when studying the barbell curl, you can begin to see it flaws.

There are some unforgivable abominations of technique when it comes to curls. Leaning back, swinging the weight, bending the knees and hunching the shoulders are all commonly employed tactics which reduce the stress on the biceps. This is another case of sacrificing form for the sake of lifting more weight. In order to optimally stimulate growth, it's necessary to focus the entire motion of the curl onto the biceps. The first step is to eliminate all assisting muscles and isolate the function of the bicep. When performing curls, try leaning back against a wall. This simple adjustment eliminates momentum and prevents cheating. Face a mirror to keep an eye on your shoulders. They must stay relaxed so that they're removed from the execution. Also, when lowering the bar, do not allow the arms to straighten completely. By maintaining contraction, more emphasis is placed on the targeted muscle.

IT ISN'T REALLY A CURL AT ALL -- Or Shouldn't Be.

A major misconception when it comes to curling a weight is the notion that the weight should "arc." If you were to view a standard barbell curl from the side, the motion of the bar moves along the line of a semi-circle. Yet, this motion is not the optimum curve if the objective is to work the biceps as effectively as possible. Once the bar reaches a 45 degree angle, the movement is no longer working against gravity. This excludes the crucial "peak contraction" at the top of movement. In order to get the most out of your curling movement, stay aware of keeping the elbows back. As you lift the weight, the bar should then follow an almost straight line close to the body, as opposed to the circular movement which comes from jutting the elbows forward when lifting the weight. Think of it as "dragging" the barbell up instead of "curling" it. When performing a curl with the back against the wall, your triceps should stay in contact with the wall throughout the up and down movement.

SURE, IT FEELS GOOD--BUT IS IT DOING ANYTHING?

Another common mistake is falling in love with the preacher bench. I know, it's a "comfortable" movement. But it's more of a brachialis exercise than a bicep movement. Have you ever done a workout consisting of nothing but preacher bench curls? You'll feel it mostly in the joint between your forearm and bicep. That gives the illusion that it's working the "lower biceps" but there isn't any "lower" biceps. What you're feeling is mostly residual soreness from the forearm and brachialis which emanates into the upper arm. The truth is, the bicep received very little stimulation. Don't get me wrong. Preacher bench curls will work. But if your bi's are a stubborn bodypart, they're not the best choice. It's better to exert your energy on more effective movements.

A LITTLE OF THIS -- A LITTLE OF THAT

Instead of laying out a detailed biceps routine, work on the above techniques with a set and rep scheme in which you're already employing. The main thing to stay conscious of when working the bi's is keeping your elbows back, and the "arc" of the curl more vertical. You can do this with dumbbells, incline curls, even pulley curls.

These slight alterations in technique can make all the difference between a productive workout and a waste of time. They may seem basic, but the results will be bigger biceps.

And that's what you want isn't it?

OUTLANDISH LEGS!

An All Out Assault For a Wicked Set of Wheels

Read it and weep. This program is brutal! It's beyond painful. In fact, it's so tough, it's almost obscene! If the notion of overtraining is an issue for you -- turn off the page. This routine is for the guy who isn't afraid to inflict some serious stress on his thighs and force them into growth! And that, it will definitely do. But it's gonna hurt ya.

ARE YOU TOUGH ENOUGH?

Under normal circumstances, legs are the toughest bodypart to train, which is why they're so often neglected. They're also easy to ignore. (Hey, just don't look down). Now, I know what you may be thinking, "I never skip a leg day!" But the fact that you train legs as often and as long as every other bodypart isn't enough. Legs require considerably more effort because they're so much stronger than any other bodypart. Yet, just because you can push more weight with your legs than you can with your arms doesn't make it any easier. That increased workload makes it more strenuous to the endocrine system in general. That's why you can actually get nauseous after an intense leg session and the routine being proposed here is most definitely intense. But it works. Do you have the stomach for it?

PREPARING FOR BATTLE

If you're still up for the challenge, this is what you'll need to do. First off, it's necessary that you not train the day before working legs. You want maximum energy for the task at hand. It would also be a good idea to take the following day off. You should be so depleted from this workout that you're going to need it!

BRING ON THE PAIN!

The workout will consist of 4 tri-sets executed in a back to back fashion. That's 8 tri-sets, or a total of 24 individual sets. What's that you say? Sounds like a lot? Tell me something I don't know. Anyway you slice it, when you want to blast a muscle group into new growth, it will require a more voluminous workload. The "heavy weight/low rep" method, in which you bring each set to total failure, thereby negating the need for multiple sets, just doesn't apply to legs. You can only go so heavy before you risk a rupture, annihilate your knees, or blow out your back. The only answer is sets and reps -- and lots of 'em. Don't think this means using little pussy weight. You need to go heavy AND do high reps. (Sound's like fun, doesn't it?) Even many advocates of HIT (high intensity training) agree that legs respond better to higher reps. And that's what you're going to do.

Each tri-set will consist of the three movements. The first will be a set of 20 rep squats. The second will be a heavier lower rep movement. The third will be a repeat of the first -- 20 full rep squats. This tri-set is performed with no rest in-between sets! Getting scared yet?

GENTLEMEN, START YOUR LIMPING

Naturally, high rep squats must be performed with a much lighter weight than you would normally use. The intention of the first set is to flush the legs with blood and get a pump. The second set will be the "main stress" set -- a heavy compound move that will engage all the major muscles. The final squat set will bring blood flow back into the legs, removing lactic acid saturating them with nutrients. Due to the excessive stress on the entire body, this procedure is extremely anabolic. And oh yeah, it hurts like hell.

Here's the run down of the entire workout:

• Tri-Set One:

Start with twenty reps of full range squats. Follow immediately with a set of slow, deliberate Leg Extensions. Obviously, you won't be able to handle very much weight after the squats but go with as heavy a weight as possible while avoiding all momentum. Slow and steady is the key. Shoot for 4-6 smooth reps or just short of failure, which will come pretty quickly. Once completed, do another 20 reps of squats. Even if you can only use the weight of the bar, even if you can't use any weight and all and you're just doing deep knee bends – do it! Don't stop until you complete the set. That's one. Rest for 4 minutes and continue on.

• Tri-Set Two:

This time you'll do twenty reps of full squats followed immediately by heavy slow Hamstring Curls in the 4-6 rep range, followed immediately by another 20 reps of squats. Rest for only 2 minutes. Keep the intensity!

• Tri-Set Three:

Another twenty reps of full squats followed immediately by slow Leg Presses in the 6-10 rep range followed by another 20 reps of squats. Now you can rest for up to 5 minutes. It's time for the last mile, so go all out!

• Tri-Set Four:

Twenty reps of full squats followed immediately by steady Hack Squats. Accentuate the slowness of the pace in both the concentric and eccentric motion. They should each be at 4 seconds up and 4 seconds down. Work in the 6-10 rep range and finish up with another 20 reps of squats. If you can do more than 20, go for it!

Normally this would be enough for most mortals but if you want the deluxe "he-man" version, rest for 10 minutes and repeat the entire sequence. As you can see, this routine is relentless. Due to its punishing properties, it's meant to be conducted for a total of no more than one session a week for six weeks. After that, train legs as you would normally. After this torture session your old leg workouts should seem like a day at the beach!

NO CRYING ALLOWED

Don't say you weren't warned. This program isn't for everyone. It's strictly for the fiercest of warriors who will stop at nothing to possess thick, powerful "tree trunk" legs with cuts and folds like layered cables running throughout. Don't be surprised to find an inch or two more on the tape measure as well. As an additional benefit, you'll develop extraordinary stamina and glutes as tight as steel. And if anyone says you need to still do cardio to increase your heart rate, you have my permission to smack them in the head!

This routine will test your lung power far beyond anything you've ever imagined! Have you got what it takes? There's only one way to find out. The next time you're up for a challenge try this vicious tri-set routine and bomb your legs to oblivion! To those who are about to fry their thighs, we salute you.

TRAINING: THE NUTS AND BOLTS

The first rule that must be established when it comes to proper training is, there are no steadfast rules. The following is the schedule I use because it's easy to follow. It alternates days of pushing movements and pulling movements. In this way, the muscles that were worked previously won't come into play during the following workout, allowing for more recuperation time.

Each workout also incorporates a major muscle group and an assisting muscle group. For example: on Monday, it's Chest and Triceps. When you work your chest, you're also using your triceps so there's no need to warm them up before working them. The same goes for Back and Biceps. Train legs by themselves because "leg day" is the most exhausting of all workout sessions. The abs and calves are the "left over" group which don't require as much work so they're all done on the remaining day of the schedule.

(Note: You may on occasion want to do some specialization on either the abs or calves.)

This plan hits the entire body in one week. For example:

Monday: Chest and Triceps

Tuesday: Thighs (Quadriceps and Hamstrings)

Wednesday: Off

Thursday: Back and Biceps

Friday: Abs, Calves, Traps and Shoulders (Shoulders are also worked when training chest and back so a lesser workload is required. )

Saturday: Off

Sunday: Off

Keep in mind, you'll need to pick a day or two where you devote some time to stretching. Since stretching isn't taxing to the adrenal system it can be done either in conjunction with your training or on an "off" day.

You can take additional days off if you feel you need them but this program works well on a consistent basis. I also feel it's better to go into the gym and do a light workout just to maintain the habitual aspect. It's harder to come back from a long layoff than to just keep the momentum going. Nevertheless, after several months of constant training, it's a good idea to take a full week off from training. If you have a vacation planned, it would be the perfect time to relax and enjoy it.

WHAT TO WEAR

What am I, your mother? Wear whatever the hell you want! Just please avoid those clown pants that were popular in the early 90's or you're going to embarrass yourself. You can keep the weightlifting belt at home as well because it does nothing.

THE FOUR VERY BEST EXERCISES

You'll notice a similarity between each of these movements. They all require moving the body through space. That's what makes them so effective. Whenever the entire body is in motion, there is a greater anabolic stimulus. The stabilizing muscles are also working.

The greater stress secretes more growth hormone. And what may be most significant, any exercise that requires balance activates neural activity which in turn demands more concentration. More concentration equals more intensity.

Since every major muscle is stressed, it's feasible that anyone can make marked improvements in their physique implementing nothing other than these four movements.

They work great as a "quickie" workout or when circuit training. (Working the entire body in an "aerobic" fashion).

I'm not advocating that these be the only ones you ever use. As mentioned, anything and everything works. And variety is essential to stave off boredom. It's just been my experience that these four movements are far superior to all others and should be the mainstay of any successful program. The first is...

Squats:

Squats are often referred to as the "king of exercises." They're also considered the most "anabolic" of all exercises because their execution releases more growth hormone than any other movement. A lot of people hate squatting, with good reason. They're tough.

They separate the men from the boys and the women from the girls, yet without them, no exercise program is complete. It's their difficulty that makes them so effective. Squats will also raise your basal metabolic rate making them the greatest diet aid imaginable! Excuses for not doing squats are just that -- excuses. Got bad knees? Do partial squats.

Can't go heavy? Go light and do more reps. If you have no one to spot you, the Smith Machine squat is a viable alternative. Working out at home? Squat with no weight for one minute sets. There's always something you can do to generate intensity. The proper form for the squat is like so...

Lift the bar off the rack, placing the bar solidly across your shoulders and step away. Adjust your feet to shoulder width and point the toes slightly outward. Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just below parallel. Come back up stopping before locking the knees and without pausing, descend again. Repeat the movement until the desired rep range is achieved.

The Hack Squat is a suitable alternative but no less displeasurable. The Hack places less emphasis on the glutes but adds a little more onto the quadriceps. (Though some people find them to be harder on the knees.) Whichever form you choose, squatting is a must. Unless squats are an integral part of your program, you're just going through the motions and you'll never achieve optimum results.

There's an old bodybuilding poem of unknown origin that says it all.

Down the road in a gym far away

A young man was heard to say,

"No matter what I do, my legs won't grow!"

He tried leg extensions, leg curls, leg presses too.

Trying to cheat, these sissy workouts he'd do!

From the corner of the gym where the big guys train,

Through a cloud of chalk and the midst of pain,

Where the big iron rides high, and threaten lives,

Where the noise is made with big forty-fives,

A deep voice bellowed as he wrapped his knees,

A very big man with legs like trees,

Laughing as he snatched another plate from the stack,

Chalked his hands and monstrous back,

Said, "Boy, stop lying and don't say you've forgotten!

Trouble with you is... you ain't been SQUATTIN'!

Another "best" exercise is...

The Clean and Press:

More than any other movement, the clean and press works virtually every muscle of the body -- top to bottom. It may be the optimum exercise for developing functional strength due to the fact it utilizes an explosive movement (the lift) as well as concentric control (pushing the weight overhead) and static holding (holding it above your head). It's also the only movement which incorporates both pushing and pulling. In other words, it's every muscle building principle wrapped into a single exercise. Yet, if you were to take a look around the gym, it's a safe bet that within an hour's time, you won't see a single person doing the clean and press.

Beyond its strength enhancing capabilities, the clean and press is an outstanding muscle builder and overall body shaper. Not only is it terrific when on a muscle building program, it'll also enhance definition. It is most definitely a body sculpting exercise, and a great one.

Now that we've established the merit of the clean and press, let's outline its proper technique. If you've never before attempted the clean and press start with a weight light enough to handle easily in order to get a "feel" for the movement.

• Start by grasping a loaded barbell with an overhand grip and the hands slightly wider than shoulder width. Keep your heels down, your butt low, and your back as upright as possible.

• In one swift motion, straighten the legs and jack the bar upward to your shoulders until the palms are facing forward. This portion of the lift works the legs (mainly the hamstrings and glutes), the lower lumbar regions, the rhomboids, the anterior delts, the traps, the biceps and the forearms. It even brings the calves into play since they become the "anchor." Not bad for a single move, eh?

• Once the bar is positioned at the shoulders, press it overhead. It's okay to cheat a little by hoisting with your legs but be sure not to bend too far backward in order to gain leverage. This portion of the lift hits the anterior and medial delts, the upper pectoral and most specifically, the triceps.

• Lower the weight back to the shoulders and return the barbell to the starting position, again keeping the back straight while bending the legs. If you're coming off a layoff, the clean and press is an ideal choice for "waking up" the entire system. It's also perfect when time is of the essence. A few sets of cleans and presses along with some specified isolation moves can provide a total body workout in under 20 minutes. Naturally, this isn't recommended on a long-term basis but it's certainly preferable to missing a workout.

Next up is...

Chins:

Notice I didn't call them "chin-ups" because the technique of jutting the chin over the bar is incorrect. The proper way to do a chin is to lift the body, keeping an arched back, your legs bent, and your elbows out to the sides, and raise your chest to the bar. Keep the head back, away from the bar as you ascend and descend.

I'm not going to recommend reps because that's up to you. If you can easily do more than 15 reps, you'll need to add weight for greater resistance.

If you're a woman, this can be a tough movement at first. But even if you can do only one -- do it. Then do it again. You'll get stronger. A viable option is the "Gravitron" machine which allows you to offset some of your bodyweight with a counter weight. If your gym has one, use it and try to lessen the counter weight each workout. One might make a good argument that barbell rows and dead lifts are comparable in effectiveness as chins and I'm not sure I'd disagree with that. But chins are a must.

And lastly there's...

Parallel Bar Dips:

Dips, like the other movements, are very difficult and very effective. Keep your chin on your chest, round the back, and hold feet forward under your face. Dip downwards and raise upwards into a straight-arm position. Make a point of stretching as low as you can at the dip part of the exercise. Don't bounce up and down, but perform the exercise under strict control.

This is another movement where the Gravitron can be an assist to women. If no Gravitron is available, pushups are an excellent substitute. In fact, I believe good old fashioned pushups may be the very best exercise for the chest. If pushups are too hard, (I'm presuming you're a women if that's so, otherwise I might have to bitch slap you) do them with your knees on the floor until you start building up strength.

OVERRATED EXERCISES

Preacher Bench Curls: Once the arms are vertical, there's no longer any resistance to this movement. People think it works the "lower" bicep. What it does is induce stress only in the first half of the movement. Larry Scott had great success with them but I think Larry would have killer guns if all he did was jumping jacks.

Concentration Curls: This movement allows for too much torque and deltoid involvement. The opposite of this position would be steep incline curls which removes the deltoid assistance and places the stress more deeply into the bicep.

Leg Extensions: Nowhere in life do your legs move against resistance in this manner. This exercise is commonly used by physical therapists as a rehabilitation device for patients with bad knees, yet, it is the most knee shearing, unnatural stress you can ever put on them! A squat is the natural direction the knees were designed to move. It's the basis of all leg movement from picking something off the floor to getting out of a chair, yet some trainers are still regurgitating the old wives tale that "squats are bad for your knees." Partial squats with a light weight are the best knee rehabilitation exercise around. Leg extensions are best used as a warm up or a "finisher" (a final light set) or as part of a superset or tri-set routine.

Overhead Presses While Sitting: You would think a seated position would eliminate cheating because you can't hoist the weight up. Be that as it may, lifting while seated puts pressure on the spine. You're better off standing.

• Incidentally, all shoulder exercises will cause some erosion to the scapula and rotator cuff. There's always somebody who will tell you not to do "this or that" shoulder exercise. The best rule of thumb to follow is, if it hurts--don't do it. If it doesn't hurt, don't worry about it.

Leg Presses: This is more of a glute exercise. It also puts stress on your spine. It isn't terrible, it just shouldn't constitute the bulk of your leg training. Has that been the case with you? Come on...has it? Bet your legs haven't been growing either. Give the leg press a break and start squatting again.

Wrist Curls: The wrists tend to get plenty of work from any movement that requires gripping a bar.

Hammer Strength Machines: These machines attempt to simulate free weights because each handle requires separate balance. The problem is, you have to adjust to the machine's balance. For some people, it works out nicely. For others, (like me) it feels unnatural.

Rope Pulldowns: Not bad. Not great. They're the most popular triceps exercise because they're comfortable. Skull crushers and rope pull "forwards" where you're kneeling away from the cable station and the rope starts from behind your head are much better exercises.

Bench Presses: Bench presses are simultaneously the most popular and most useless of all exercises. They're hard on the shoulders because that's where the majority of the stress is and there's a tendency to overdo the poundage when bench pressing because the support of the bench allows for it. Bench presses can also build a "bunchy chest." Dips and/or push-ups are far superior. Many of the pros have abandoned benching. (See, Vince Gironda was right again.) Keep bench pressing to a minimum.

Any Circular Movement: Rolling the shoulders or spinning the arms in circles can be abrasive to the joints and rotator cuff. Use such movements sparingly.

Dumbbell Flyes: These provide more of a stretch than anything else. Cable crossovers are a similar movement with more continual tension throughout the movement. Incline flyes are even worse. The direction of the movement isn't in a direct line against gravity in that your arms are moving "sideways" against gravity, making it a contraindicated movement. All you wind up working are a few of the tiny muscle fibers in the deltoid.

Front Squats: I don't see how placing the bar across your clavicle works the thighs any more effectively than having it across your back. The legs are still moving in the same direction. I think some people believe front squats must be good because they're so unbelievably uncomfortable. But the discomfort has nothing to do with what the exercise is supposed to work!

Side Bends With Weights: I HAD to mention this one because, as everyone knows, the obliques build up quickly and the last thing you want is a bigger waist. Having said that, I'd still suggest not ignoring oblique work. A little muscle on the obliques can provide a nice curve, as well as aid in strength moves involving the hips such as squats and deadlifts.

The Pec Deck: Once again, you're stuck with the range dictated by the machine. The one's where the arms are bent are better than those where the arms are outstretched because it's less stressing to the anterior deltoid.

The Swiss Ball: The most idiotic invention of the century. These oversized beach balls are okay for stretching but using them to lift weights is nothing short of ludicrous. The theory is, more balance is required, therefore more stabilizer muscles and neuron activity is incorporated into each movement. There may some truth to that, but the risk of slipping and having a dumbell landing on your teeth far outweighs the minute advantage in muscle stimulation. A fad that hopefully will soon die. Okay, this is the nuts and bolts of effective training. But what about some stuff that's a bit off the beaten path? Thought you'd never ask. The next posts will be a culmination of unusual training routines for every muscle group. Check 'em out.

The Importance of Water: A Full Explanation

How much water do you drink? If you don't know it's probably not enough. If you are making a guess, it's probably not accurate. If you are not drinking enough water, your nutrition plan will without question be much less effective in transforming your body than if you were drinking enough.

In the diet, water is the single most important component in losing fat and keeping it off. You heard that right... the most important.

So why is it that people will bend over backwards to record exact calorie counts, carbohydrate, protein and fat grams... but do not know the exact amount of water they are consuming?

Recording those other things are enormously important in order to achieve specific objectives in physique transformation, but lets all openly acknowledge that doing that is far more complicated then tracking water intake. For me it is simple. I drink the same amount every time, and know how many times a day I drink it. It is THAT important, and here's why:

Fat Metabolism:

Water is not only a natural appetite suppressant, but it actually helps the body metabolize stored fat. When the body does not have a good supply of water to draw from to perform required physiological tasks, it will draw water from inside the bodies cells, including fat cells, in order to perform the desired tasks.

Any fat stores in the body that are drawn on for water, are less likely to be mobilized and burned off as energy, resulting in increased fat stores over time if you were to remain in a constantly dehydrated state.

Kidneys & Liver:

In addition to this, did you know that the kidneys need a specific and plentiful water supply to function properly? If the kidneys are functioning at low capacity, they will recruit the liver to pick up the slack. One of the liver's primary functions is to metabolize stored fat for the body to use as energy.

It is only logical to say that if the liver is half occupied doing what the kidneys cannot do on their own due to lack of water, then it will not be able to perform its own functions, metabolizing fat being the most applicable in this case, with full effectiveness. So if it is metabolizing less fat, than it only goes to say that full fat loss cannot be achieved.

Water Retention:

In addition to hindered fat loss, one of the most common misconceptions is that drinking water cause water retention. The truth is the exact opposite. Lack of water causes water retention. The reason for this is that the body perceives the shortage when it is provided with less than it needs thus causing what is commonly referred to as "survival mode", retaining every least drop that it can.

In this state, whenever you do drink water, it will automatically be stored, resulting in unsightly and uncomfortable water retention. The only lasting solution to reducing water retention is to provide the body with more than it needs which will allow it to flush excess water out of the system.

You might blame water retention on foods that contain excessive sodium, as they certainly may cause water retention, but the main culprit again is most likely lack of water, because if you are drinking enough, the body will get rid of excess sodium as well.

Water & Exercise:

Water aids in enhanced muscle tone and contraction during exercise. It also helps maintain our performance and effort during exercise, and in turn our physical results.

If you are experiencing excessive hunger, excessive water retention, lack of muscle tone or fatigue during exercise, water consumption may be a huge factor in the negative effects you are experiencing.

My suggestion? The average active person needs far more than the standard 64oz. of water to function optimally. Perhaps you could purchase a 20 oz water bottle and focus on drinking at least 4 or 5 of them in an effort to consume 80oz - 100oz per day. This amount would be more appropriate to compensate for both bodily functions and physical activity.

Simply increasing your water will cause significant improvements not only in your physique, but your attitude and overall feelings of success associated with the various aspects of your program.

HOW TO GAIN WEIGHT FOR SKINNY GUY

How would you like to learn how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can't budge the scale.

You could live on McDonald's and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight - you are interested in gaining weight!

Are You Sick & Tired Of People Telling You How To Gain Weight?

It probably sounds like this:

"All you have to do is eat, eat, and eat some more to gain weight..."

"Weight gain is just a matter of eating..."

"You just gotta overload your metabolism to gain weight fast..."

"You can't build a house without the bricks and mortar for gaining weight..."

Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself...

People predispositioned to skinniness are commonly referred to as "hard gainers." This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It's Not Totally Your Fault You're Skinny

In the skinny guy's defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing - those muscle freaks piss me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very 'muscle-unfriendly genes' can fight back against their genetics and gain muscle weight.

I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, nobody has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).

Skinny Guys Must Play
By A Different Set Of Rules

If you are underweight, then your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

"Taking advice from someone who can gain muscle weight easily is like taking money advice from someone who inherited a fortune or is making money illegally."

You must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'underweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!

1. Double It Up:

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?

2. Live Your Life Around Food:

Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and 1/2 hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody's commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don't be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG Eating Equipment:

If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowl, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than "under eaters." If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!

4. Never Train Hungry:

How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, "Yeah, that's because your metabolism is in starvation mode and shut right down, you skinny pencil neck!"

I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout.

Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

5. Eat Nutrient Dense Foods:

Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber.

Here are some of the best choices:

Carbohydrates:

• Oatmeal
• Rice
• Breads
• Yams
• Beans
• Potatoes
• Fruits
• Veggies

Proteins:

• Steak
• Chicken
• Lean beef
• Cottage cheese
• Whole milk
• Eggs
• Salmon

Fats:

• Olive oil
• Flax oil
• Avocados
• Nuts
• Peanut butter

Extras (high calorie cheat food):

• Ice cream
• Raisins
• Dried fruit
• Trail mix

6. Drink A Carb & Protein Drink While You Workout:

How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day.

Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.

7. Live The Motto, "Never Stop Eating"

Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is it necessary? Of course not. But this is a part of pushing your body's threshold.

Don't worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?