Get this FREE report on how to double your gains in the gym here==>http://ping.fm/kS5AC

Success

Met some great people at the Power House Gym in downtown Tampa. Not your average gym! You want to grow and and succeed? Surround yourself with people who are bigger, faster, and better than you.

How Hard Do You Train In The Gym?

 How Hard Do You Train In The Gym?

By:  Tim Ernst

Are you serious when you train in the gym? 
Are you getting the results that you really want? 
Are you easily distracted by outside influences?

I can't tell you how many times I see people in the gym socializing with other people or their friends.  I'm not saying that you have to be a complete jerk and ignore people, but if you are serious about your training your mission or job is to get in and get out of the gym.   You have a life outside of the gym right?

The most successful people in life have a goal that they want to accomplish and they do not allow any outside influences to dictate or distract them from that goal.  We all get distractions and interruptions in life and when they come, successful people put into place boundaries.  When you are in the gym you have to set up boundaries for yourself.   I mean whose life is it anyway, yours or theirs?  There are clearly things that are out of your control and things that are in your control.  Take control and get your life back!

One thing that I do to keep people from distracting me in the gym is such a quick fix.  I simply put on my headphones and put on my favorite work out music and it's ON!  Most people won't bother you if you have your headphones on and if they do just simply answer their question quickly and move on.  There will be times when people will ask you if you are on or using some type of machine, that's o.k.  If they want to talk to you any further than that, simply tell them that when you are finished with your training, you will be happy to get back with them with any questions that they may have.  

 Here is a list of things you can do to decrease the amount of distractions when in the gym:

1.  Headphones/MP3 Player/I-Pod

2.  Hat (Optional)  This will help you not to make clear eye contact or others seeing you making eye contact.  Some women will do this to avoid any men coming up to them.

3.  Set clear goals for yourself of what you want to accomplish in the gym.

4.  Answer any small questions and move on.

5.  Set yourself a time limit.  Setting a deadline is very effective.  It pushes you to finish on time.

Implementing some of these strategies will help you decrease your distractions while in the gym, only if your serious about your training.  Focus on your goals, set deadlines/boundaries, and watch success begin to unfold.  Whatever you decide to do, do with all your strength.

Train Hard!

 

Protein/When and How Much?

If there is one nutrient that you need to support your training and recovery, protein would be it! All the exercise in the world won’t help you build muscle or get lean if it is not supported with proper nutrition, which should always include a good dose of some high-quality protein or high quality protein powder.
Read the full article here==>How Much Protein?

Video Testimonial/Vince Delmonte

Here in this video I talk about where I was and where I am now with my fitness progress. I give a lot of credit to Vince Delmonte pertaining to my fitness achievements and where I am in my personal/ business life.  On this site you will find a lot of my own articles and Vince's articles pertaining to building muscle. You can reach me on my Facebook fan page here http://www.facebook.com/TimmErnstFitness

Vince Delmonte is the real deal and cares about his followers progress and muscle building goals. His philosophy is, "If you can Live Large inside of the gym, You can Live Large outside of the gym.

What supplement companies don't want you to KNOW

The Facts You Need To Know About Supplements that have proprietary blends.

Nearly 75% of the world population takes some type of supplement each day. There are literally thousands of brands and millions of products to choose from. Is there really a difference between them?

The FDA allows questionable fillers and binders such as; cork by products, chemical FD&C dyes, sodium benzoate, dextrose, ethycellulose, and propylene glycol to name only a few. Although these ingredients may be legal, what are the nutritional benefits? Reports have indicate that some of these ingredients can be toxic at certain levels with prolong use.
The FDA does not monitor the contents or purity of a supplement nor the source of a nutritional ingredient.

Purity: What does it really mean? ---Defined: The quality or state of being pure or unmixed with any other element.

In most cases, Impure ingredients are used by many companies. The FDA does not require manufacturers to list these ingredients (on the nutritional labels) if they are not added when making the final dosage form. Many times the raw materials may contain only 90% or less of the listed ingredients along with 10% or more corn starch and lactose. Lactose and corn are known allergens for some people. These items have been known to cause digestive disturbances and weaken the immune system. A conscientious company will not compromise the integrity of a product with such raw materials.  There are 3 types of grades but, we are going to talk about 1 here for the purpose of this article.

1.  Pharmaceutical Grade supplements meet exacting pharmaceutical production standards.
Pharmaceutical Grade supplements are manufactured to a very high standards of potency, purity, dissolution, and a higher degree of bioavailability – the degree at which the vitamin is absorbed into a living system.The term pharmaceutical grade was originally taken from the standard of certification of the facilities in which pharmaceutical grade supplements were made.  Pharmaceutical grade also refers to the ingredients in the supplement. Pharmaceutical grade vitamins meet the highest standards for purity and concentration.

Finally, pharmaceutical grade supplements have a high bioavailability. This means that when you take a pharmaceutical grade products, your body absorbs an optimal amount of nutrients. Better nutrient absorption means greater health benefits.

If you want to know what supplements to buy, look for the "GMP" or "CPMG" stamps on the container.  These two stamps indicate that they were manufactured in a pharmaceutical company.  Be careful with products that have proprietary blends.  Proprietary blends have ingredients that are not listed on the container so you really don't know what you are consuming.

choose-health.org 
pharmanutrients.com 2009
healingedge.net 2012

Recovery

When it comes to building muscle and the ultimate physique you desire there are many factors that come into play.  Going into the gym day in and day out without any type of proper recovery can lead you to over-training.  Your body needs time to recover.  So many people think that if they go to the gym everyday, they'll reach their goal quicker.  This type of mindset appears to make logical sense but, this is not the way to properly build muscle.

You build muscle when you are out of the gym.

Most people don't know that it is when you are out of the gym, you grow.  Recovery is so important to achieving your physique goals.  Do you know that when you are in the gym crushing it as hard as you can, you actually are tearing the muscle and getting smaller.  Getting smaller?  I used to think that by going to the gym you should be getting bigger.  You are actually getting smaller because you are breaking down the muscle.  It's when you recover that you start to build muscle.  Here are some methods to properly recover from your workout

1.  BCAA  BCAA are Branch Chain Amino Acids that are super beneficial to your recovery.  They
help repair muscle when they are broken down.  Try taking at leas 20g during your workout.  You
can take it in pill form or powder form during your workout.

2.  FISH OILS  Fish oils are great to speed up the process of your recovery.  They are considered to
be healthy fats that reduce inflammation.  Take these after your workout and before you go to bed.  Fats
increase testosterone and we all know that testosterone is responsible for muscle growth.

3.  COLD SHOWERS.  Why do you think that athletes soak themselves in an ice bath or a baseball
pitcher rests his elbow in an ice bath?  Cold Showers reduce inflammation and the swelling of your
muscles.  When you take a cold shower your muscles tighten up leaving you feeling refreshed and
ready to get back in the gym.

4.  Green's Product.  Greens products are great if you don't have time to cook a lot of veggies.  Do
you know that after you work out your body becomes very acidic?  When you take a greens product after your workout you alkaline your body and reduce that acidity resulting in a speedy recovery.

5. REST This is a big one that most people screw up. Sometimes more is not the answer. Haven't you heard that less is often times more? Your body needs a lot of rest and you should be at least sleeping for 7-8 hours a night. Working out for 12 weeks consecutively, you should take a week off. For every 6 weeks you should take 3-4 days off. Your workout split could be 3 days on 1 day off, 2 days on and 1 day off. If this doesn't work for you the best thing to do is too listen to your body. Everyone is different. Some recover faster than others. If you are not ready to hit the gym and you are still worn out or sore, don't go. You need to recover longer.

I hope this helps and keep crushing your goals.

Tim

Skinny Guy Training

Skinny Guy Training

By:  Vince Delmonte

Six Rules for a Perfect Training Program if You’re a Skinny Guy

Remember, never fix something that isn’t broken, so if you’re a beginner bodybuilder and you like to select body parts to train based on how sore they are and it works, stick with what you’re doing. On the contrary, if you’re skinny and looking for a plan that works for you, then this is an ideal place for you to be. Here, you can find a wonderful resource for constructing your weekly training routine and a body part combination program that meets your needs. This information is based on my own experience.  If you’re more into academia and research than experience-based information, then you’re still in the right place, because much of this information is based upon detailed studies.

Stop Chasing Two Goals at the Same Time!

You’re probably familiar with the saying, if you try to chase two rabbits, both are sure to escape. This also applies to training and how it should be split up. Keep in mind, each day that you wake is a new start and a new opportunity to morph your so-so, skinny fame into a hunky, beastly body that will surely earn you some respect from other men and get you noticed by the ladies.

You should invest your time each day into working out at a gym, not just spending time there. After you begin doing this, you can have the body that shows you’re in control of your physique and your destiny. You HAVE the power to get the body and whatever else, for that matter, that you want out of life.

Discontinue your current routine of going to the gym and wasting your time. In other words, stop working on multiple body parts when the muscle groups that are assisting these parts aren’t fully recovered yet. Is it really practical to expect your muscles to develop, when you don’t set them up to excel and train to their maximum capacity?
Your weekly training needs to consist of a well-planned workout that is based on your previous workout, as well as the workout to follow. This is much easier when it’s just on paper, but one workout split isn’t the only method to break up your workout routine. In fact, it’s just an instance where you can have a nearly perfect split. Mainly, this article is to help you understand that success relies on what you do today, what you did yesterday and what you’ll do tomorrow.

What a Lack of Planning Results In…

• Let’s say you trained your chest yesterday, and you’re still sore from it the following day. When you’re at the gym, this pain will put a damper on your leg training.
• Now, it’s arm day. Your biceps are swollen and you’re experiencing some tightness, because of the chin-ups you did yesterday. You obviously are in no condition to train your back today.
• Your triceps are sore from the supersets you did on them yesterday. Since today is chest day, how are you going to bench press?

Maybe this sounds like something you’ve grown accustomed to; however, it’s an indication that there’s not any planning involved in your training. During this article, I’ll give you an example of how a seven-day routine should look. It might sound like an overabundance of work, but if you’re serious about getting in shape, then it’s a necessity.

1. Remember that Big Muscle Groups Should Not be Near the Small Muscle Groups.
Let’s say you start by training your arms on Monday. The advantages of this include your arms being fresh when you’re training other body parts like your back, shoulders or chest. Therefore, your arms need to be away from these parts when you create your plan, since your large muscle groups will suffer from working your arms the day before. Additionally, science states that partnering antagonist muscle groups with agonist muscle groups consequently leads to a boost in the second group of muscles to be trained. Thus, it’s vital to alternate how you train your arms on every Monday. For example, if you begin working on your biceps this week, you’ll want your arm workout next Monday to start with your triceps.

2. Make Your Legs Special.
Your legs should have their own day. So now that it’s Tuesday, you should train your legs, due to the fact that skinny guys need to particularly focus on the leg muscles. Large muscles groups like those within your legs stress your heart and the rest of your body. Your arms are basically useless anyways when you’re leg training, so in all actuality it doesn’t matter if they’re sore. In addition, the energy you use training your legs should take all your energy. You should not be able to train a second body part on the same day you’re doing your legs. Finally, after your leg training, you should definitely have worked up an appetite. This will assist you in maintaining your high calorie diet. This is a vital aspect of growing your arms and allowing them to recover from the day before.

3. Always Follow the Two Day Off, One Day On Rule.
Skinny guys are in luck with this rule, since it’s most likely the most effective muscle building split for their body type. A person’s glycogen reserve diminishes as a consequence of two days of continual training, at least that’s what I’ve found to be true. Moreover, strategically scheduling your rest days aids in the prevention of your glycogen reserve becoming low, which means you can train fresher on your workout days. This method helps to guarantee you won’t have nervous system or hormonal fatigue throughout your workout on Thursday or Friday. When you have that extra day on the weekend, it will ward off fatigue caused by your weekly training.

4. Chest and Shoulders Need to Learn to Share!
This is my personal favorite for body part combinations. They might both be large muscle groups that comprise your upper body; however, you haven’t centered your training on the arms since Monday. You know what that means? Your shoulders and arms are well rested, so you can go until they can’t take any more. Because of the location of the chest and shoulders, there’s a lot of overlap when it comes to muscle groups. They both require pressing motions, and your shoulder’s anterior head is used a great deal when you’re exercising your chest. Personally, I work my upper traps on this day, as well. Working your shoulders has a direct effect on your traps.

5. Your Back, Need I Say More?
Light headedness is oftentimes symptomatic of a back workout. Working on your back entails using a lot of your energy reserve; hence, you must have optimal energy and you shouldn’t be experiencing any tightness in your legs and lower back. And of course, your biceps must have already recovered to allow you to receive the most beneficial workout from weighted chin-ups and heavy rows.

6. Make One Day of the Weekend an Active Day.
Designate Saturday as your active day. Work on your cardio, calves and abs. Do a little cardio, but don’t exceed more than 40 minutes of it. Then, you should work on your legs and calves. Generally, these body parts don’t have a correlation with other muscle groups. Sunday can be your day off to relax, but make sure you rest and eat on this day. What a life, huh? You get an entire day to take it easy and chow down!

Like all workout plans, there are imperfections. But, I would continue a regimen for about four to six weeks. My other books and videos note that training a muscle only once a week has a negative impact on a workout routine, but this concept related directly to body part optimization. Ask yourself if there are changes you can make to the routine you currently implement. I chalk up my success as a body builder to a well-coordinated schedule that leaves me without any doubt of what I’m going to work on each day. My time and energy at the gym is not squandered on thinking about if this program is right for me. I can be reassured when I walk into the gym that it’s effective because I planned accordingly by using these six rules.

Help! NEVER Give Up!

It's another Monday morning in sunny Florida and I'm pumped to give you some rich content on any area of your physique goals.   What area of your physique you wish could be better?  Is there a part of your physique that's a lagging body part.  Well let's face it, we all have areas where we would like to improve.  I'm  here to tell you that I'm here to help.   Let's face it, you  would not of subscribed to my newsletters if you didn't want to improve on some area of your physique, unless you only wanted the free report on Ben Pakulski's training methods.  If that's the case, that's cool.  We all want free stuff, I know I do! I want to give you as much free stuff as possible.  I want to give you rich and rewarding content.  That being said I'm here to help you with your personal physique goals.  All you have to do is tell me what you want.  I'm ready to do some videos for you so that you can achieve any physique you want.  I need your feedback though. Whatever you are striving for, NEVER Give Up!

My Review and Questions Answered on Vince Delmonte's Stage Shredded Status

Alright, today we're going to cover some common questions you may have
about the Stage Shredded Status DVD's before
they sell out...

==> Click here to learn how this transformation went down...


If you've seen the video but have some questions before ordering:

Question: Is SSS a documentary of Vince Delmonte's transformation or is there an actual program included?

Answer: Yes, SSS includes an entire program (covered on 3 of the 8 disks) and it was filmed with former NFL lineman and NPC level bodybuilder Ryan Watson! They are both pretty jacked up in this workout so it's pretty motivating too!

What Vince is going to do for anyone who orders is send you the printable workout sheets of the Stage Shredded Status workout program! Just email him your receipt to the help desk for proof of purchase!

You'll love this program because it relies on a variance of rep ranges to target, specifically, the Type 11a & Type 1a muscle fibers which create the training effect of
hypertrophy and strength-endurance. The combos generate a lot of lactate to boost growth hormone levels to assist in fat loss. You don't do super heavy loads because heavy lifting does not involve enough mechanical stress to promote fat loss.
Plus, you would not normally lift super heavy when you get leaner because your joints have less fluid and fat to protect them from the bigger forces.

Question: What if I have more than 50 lbs to lose?

Answer: Heck, Vince had 30 lbs to lose so you're programming
is going to be no different than his. The only difference is that you have an extra 8-10 weeks to travel. Let's go!

==> Get 6-Pack Abs By Summertime!



Question: Is SSS for a complete beginner?

Answer: If Vince only cared about selling his DVD's I would say yes but if you have less than one year experience in his crazy fitness world, you'll probably find his approach a little too hardcore for now. Sit this one up unless you're absolutely intrigued to see how this goes down.

The weight training program is far too advanced and you would be better off learning the nutritional principles in No Nonsense Muscle Building, which focuses on a balanced approach to eating. You need to master a balanced
approach before implementing some of the more advanced things they did.

Question: I noticed you had an ENTIRE cupboard full of supplements.
Am I supposed to take all of those?!?!

Answer: When it comes to supplementation, that's a personal choice.

In the DVD's Vince explains WHY he takes what he takes and encourages you to just sit back and consider it an educational experience. Then, as you choose, start to add one new supplement a month and measure
the response. There are SO MANY supplements he's interested in trying himself but he likes to add one new thing at a time so he will get there when he gets there.

Question: What if I only have 10 lbs of fat to lose?

Answer: Again, the same principles apply and you'll learn how Vince adjusted his cardio intensity and frequency as he gets closer to the show to ensure he does not lose muscle the last few weeks.

You'll see EXACTLY how he changed his diet from phase to phase (He changed it three times throughout the 16 weeks) and you'll see some creative ways to switch around your macros and food sources
that assist with fat loss, WITHOUT dropping your calories.

==> Get 6-Pack Abs By Summertime!

Question: Is Ben Pakulski in any of the DVD's?

Answer: YES! The first 2 DVDs start off in Toronto when Vince is looking pretty bulky and they get 2 hours of coaching on the gym floor with Ben & Intentions! If you bought MI40 then you already have this footage but it's worth reviewing and owning it on hardcopy. I know that every time I watch this footage, I re learn something new and then BOOM, I have a better workout!

If you don't have this footage, heck, the first 2 hours is worth 3x the price of the DVDs because Ben bills $150 an hour! This is the kind of information that propelled him into the ranks of the top ten bodybuilders in the world this past month!

Question: How long are the DVDs on sale?

Answer: It depends... we have about 550 left in stock now and the $50 off sale ends Sunday night or whenever he sells out... Whatever comes first.

Trust that helps and THANK YOU for your interest in Vince's work. This is, by far, the best fat loss resource he's ever released. Grab it while you can!

Here is the $50 Off Discount link to get your DVDs shipped right now!

Get 6-Pack Abs By Summertime!


P.S. Vince ships all over the world!

6-12-25 Leg Workout Review

Go here: http://vtaperphysique.com/stage-shredded-status

NOTE: The workout is a "GIANT" set or "Tri" set. You will do all three exercises together for quads for 3-5 circuits. When finished with quads move on to hamstrings

(QUADS)

Barbell Squat 6 reps
Bulgarian Split Squat (Dumbbell Lunge) 12 reps
Leg Extensions 25 reps

Rest for 2 minutes and repeat for 3-5 more circuits.

(HAMSTRINGS)

Deadlifts 6 reps
Lying Leg curl 12 reps
Hyper extensions 25 reps

rest for 2 minutes and repeat for 3-5 circuits.

If you want to know more about Vince Delmonte's training programs he as a FREE video of an awesome presentation on how he got his pro card at the WBFF and went on to be a pro fitness model. He takes you behind the scenes at a rare look of what it takes to get super RIPPED and Shredded, just in time for summer! This video will not be up for VERY LONG!!!
Go here: http://vtaperphysique.com/stage-shredded-status

How To Get Ripped Fast

How To Get Ripped Fast

By:  Vince Delmonte

Those with perfect bodies have the following: muscles, a symmetrical and balanced shape, and abs that are well defined. Basically, the idea is to be ripped to the bone and maybe even a little shredded. For those who are unsure of where to begin, I’ll assist you by discussing the points you should concentrate on, such as proper nutrition, aerobic exercises and weight training. With these tips, your body can be ready to hit the beach by next summer.

Figure out Your Starting Point

The people who have not met their bodybuilding goals tend to fall into one of two categories. Either they're the big man who looks ripped in clothing, but when the shirt is stripped from his body has no muscle definition and excess body fat, or he is the skinny guy who has it in his own mind that he is built, but has no muscle mass to support his frame. Whether you’re the big guy who eats the recommended calories and continues to get bigger or you’re the skinny guy with veins bulging from your arms, but lack the big body to be intimidating, you may need some help in the bodybuilding department. Both categories will get a laugh, when entered into a bodybuilding contest.

Start by determining your body type. Are you the lean string bean who needs to add muscle mass, or are you the buff man who needs to lose some of the excess weight? If you said yes to needing to add more muscle mass, then you need a bulking program; however, if you said you need to lean down a little, then you need a fat loss program. Remember, you can’t achieve all your goals at once.

 A Guide to Weight Training

• Training sessions should last less than 45 minutes, for skinny guys;
• The main focal points should be on compound movements, rather than isolated movements, for skinny guys;
• There should be a five percent increase in strength every two weeks for skinny guys;
• One to two forced reps are the maximum a skinny guy should do to avoid wasting energy;
• At max, skinny guys should split body parts into a three-day program;
• If you’re a bulky guy, you can train for 1 hour to 1½ hours to burn extra calories;
• Unlike a skinny guy’s workout, bulky guys can utilize isolated movements to burn calories;
• Maintaining strength is a vital aspect of guaranteeing you will not lose muscle, when you’re a bulky guy;
• Drop sets and pre-exhaust work well for extra energy expenditure, for bulky guys;
• As a bulky guy, you can spend an increased amount of time on each muscle group, and you can split up body parts over a five-day period.

Nutrition and Getting Ripped

• A skinny guy should consume approximately 15 times their own body weight in calories to increase muscle mass;

• Eating at least 1 gram or even 1.5 grams of protein per pound can be beneficial for skinny guys to bulk up;

• For skinny guys, carbs should be eaten at a 2:1 ratio of carbs to proteins;

• As a skinny guy, you should include high-quality fats every time you eat a meal;

• Workout nutritional drinks are an excellent source of calories that skinny guys should be drinking

• For skinny guys, your largest meals should be consumed at breakfast time and before and after a workout;

• Potatoes, whole grains, oatmeal and rice contain beneficial nutrition for the skinny guy, and should be consumed in large quantities;

• For bulky guys, your caloric intake should be equivalent to 10 times your current body weight;
  
• As a bulky guy, you should eat about 1 to 1.5 grams of protein for each pound of lean muscle mass you have;
  
• A ratio of 1:1 should always be followed. This means bulky guys should eat 1 gram of protein for every 1 gram of carbs;

• If you’re a bulky guy, you should eat healthy fats only. This includes olive oil, avocados, nuts and flax oil;

• Bulky guys should never eat solid carbs during a workout. Liquid carbs are the way to go;

• Carbs that come from fruits and vegetables are the best source of nutrients for a bulky guy.

Cardio is Just as Important as Resistance Training

• If you’re a skinny guy, only do cardio if your calorie intake is in a 1000-calorie surplus;
  
• As a skinny guy, your cardio workout should be as far away from your weights as possible;

• Skinny guys need less than 20 to 30 minutes of cardio per session;

• When you’re a skinny guy, you should only do cardio two to four times each week;

• Prior to doing a cardio workout, skinny guys should always consume enough calories to have a full stomach;

• A protein-carb workout drink is ideal after a skinny guy works out;

• Long endurance training should be avoided, for skinny guys;

• As a bulky guy, you should do cardio directly after your weights;

• Bulky guys should combine long, slow and interval cardio;

• If you’re extremely bulky, you may want to consider doing cardio seven to 10 times per week. Don’t exceed this recommendation;

• In order to lose fat, bulky guys need to do cardio on an empty stomach to lose weight quicker;

• Sipping on a protein drink will help bulky guys avoid muscle loss.

Now, you have everything you need in order to get ripped fast, no matter if you’re the bulky man or the skinny guy.

Shoulder Training

Here is a shoulder workout for those who don't have a lot of time to spend in the gym, but is very effective for maximal muscle gains.

NOTE:  These 3 exercises are done right after the other making them a GIANT set.  No rest between exercises.  Rest for 2 minutes.  Wash, Rinse, and Repeat.

1.  Shoulder Combo Press 5 sets of 8

2.  Shoulder Y Press 5 sets of 8

3.  Rear Delt Reverse Fly 5 sets of 15-20 reps


www.facebook.com/TimmErnstFitness

Hitting every muscle fibers tonight on bies and tries!
http://ping.fm/utgky

I've been using Ryan Lees 1K Per Day Formula. To hard to believe? Here's a FREE Webinar Replay: http://ping.fm/R8UqH

A Beginner’s Guide to a Muscle Building Program

A Beginner’s Guide to a
Muscle Building Program

By:  Vince Delmonte 

If you’ve only been training for a under a year, then you’re considered a beginner. For guidance as beginner, you should look toward the muscle-building workout that is illustrated below. The best part of being a newbie is that the most muscle gain will come during the first six to 12 months. This exciting time is when you will see the biggest change in your body and in your life. The only downside is that there isn’t a magic potion or a shortcut to muscle growth. Nevertheless, if you stick to the program, in three month, you’ll be heading in a positive, forward direction, rather than on a negative, backwards path.  Here are a few guidelines to take into consideration prior to beginning:

• Think big, but too not big.

This is not meant to deter you from wanting big muscles or having big goals; however, you must be realistic or else there’s no real definable point in your goal, and it may actually be counterproductive. Being honest with yourself is crucial to success. Evaluate your level of fitness as it stands to date, and factor that into the equation that defines where you want to be three months from now. Think long-term where you want to be, as well. So set a plan that includes where you want to be in a year and even in two years. You’ll need to be focused on both types of goals, but always keep in mind that short-term goals lead to completing your long-term goals.

• Don’t assume you weren’t successful if you don’t see overnight results.

My advice to you is to obligate yourself to bodybuilding for at least three months before you evaluate your progress. I’m sure you’re just like me and wish to see results quickly and yesterday. But, this isn’t practical. Overnight results exist, but they’re not the deciding factor, so don’t become frustrated, especially since a total transformation takes time. Celebrate every gain you earn, and make sure you appreciate that sculpting an entire body takes time and patience, and the real victory occurs over time and not in overnight spurts.

• The time you spend in the gym only comprises part of your to-do list.

When you examine how you’re going to accomplish your goals, the time you spend muscle training is only part of the equation. The time you spend in the gym essentially lays down the foundation for potential muscle growth. Your sleep patterns, the supplements you select, the foods you eat, how much you eat and even when you eat plays a role and acts as the building blocks with which you must lay your foundation. Each one of these aspects will manipulate the rate at which you’ll notice changes in your physique.  We’ve cleaned house; now it’s time to get started on developing your muscle-building program.

A Beginner’s Guide to Muscle Building

When you muscle build as a beginner, you must include 15 different exercises that utilize basic movements You have to factor in a pyramid rep/set scheme, incorporate a change in the order in which you do exercises, train at least three times per week and continue this pattern for three months. You should start every workout with a warm-up consisting of 10 minutes of aerobic exercise, such as running, rowing, walking on an incline or even skipping. Do arm circles (when you move your arms in a circular pattern in both directions) as a light stretching exercise to loosen up tendons, ligaments and tissue in your shoulders. Sweating before you exercise is an excellent way to determine that you’re ready to hit the floor.

Sets, Reps and Rest…oh my!

During your first month, you should perform one to two sets that consist of 15 to 20 reps, increasing the weight of each set. Make sure that each workout is a little heavier than the one before. The time you rest between sets must only be 30 to 60 seconds long.
When you reach month two, you should perform three to four sets that consist of 10 to12 reps, and you should increase the weight after each set. Begin your next workout with a slightly heavier weight than you did the last workout and continue increasing, taking a 60-second breather between each set.
Once you’ve hit month three, start doing three to four sets of six to eight reps, and make sure you’re increasing the weight after each set. Again, begin each workout a little heavier than you did the last one and rest between 60 and 90 seconds between each set.

Switching Up the Routine

If you find that the workout plan is a little too difficult, you may want to break it down into two different days. Do exercises one through seven on Mondays and Thursdays and do exercises eight through 15 on Tuesdays and Fridays. Ultimately, you would have four different muscle building workouts each week, as opposed to two.

Extra Notes

• · Make sure you are learning the exercises correctly. Either pick up my muscle-building program or hire a personal trainer to teach you the correct way to do each of the exercises.
• · Think about stretching after each exercise. This benefits your muscle growth and recovery, as well as your flexibility.
• · Observe the changes you’re making to the order in which you train your muscles, because this prevents muscle imbalance from occurring. Varying your workout regimen gives each muscle group an opportunity to be the first to be trained, which results in these muscles being fresh and being able to go harder.
• · Familiarize yourself with the exercise. If you’re lifting weights with bad form, you can injure yourself, and you’ll never reach your goal. Remember, it’s not about lifting the heaviest weight.
• · You’ll have good days and bad days. Some days the weights may seem very heavy. This is normal to have both low-energy days and high-energy days. After you take charge of your diet and recovery, you’ll be able to control your performance better.
• · Focus on success in the first month, not failure. Reach your rep goals each time and do extra reps for a more difficult workout. Keep progressing each month and just be patient. Know the movements, before you push your weight limits.
• · In some cases, changes to your body will not occur until your second month or sometimes even the third. Trust the program and allow your motivation to increase - don’t let this hinder you in achieving your goals.
• · Complete each of your workouts with at least 10 minutes of cardio and conclude with some light stretching that focuses on your tighter muscle groups.

Conclusion

Once you’ve reached your third month, you’ll have a strong base to continue to work on. You’ll be strong with a shapely physique. Even your mental and physical state will have been affected in a positive manner. After you’ve arrived at this pivotal point, it’s time to make alterations to your program and concentrate on the larger goals. With this being said, your first three months need to be the same, in order to create that strong foundation. Remember, there is not a single perfect product or program. You’ll learn what works best for you as you progress. Please leave comments about your training experience as a beginner. If you’re not a beginner, leave some tips for the beginners. If you enjoyed reading this, please click the “Like” button below.

21 Must Known Facts To Muscle Building

As you continuously approach your fitness goals, you eventually hit a plateau, which occurs when you've nearly reached your ideal fitness level. At this point, you're basically stuck at one level, but you can take it to the next level easier than you make think.

Everyone who does resistance training―from newbies to professional bodybuilders―will hit this point, but what's important is knowing how to increase your productivity and enhance your workout, and with these 21 facts, you can definitely reach your fitness goals faster.

1. Are you exactly the same as your neighbor, or for that matter, even your sibling? Since we'll assume you answered, “No,” you must understand that everyone is different and doesn't respond to the same muscle building techniques; therefore, you should alternate the speed of your repetitions for optimal results.

2. What your parents gave you doesn't have to determine your goals. You should achieve your fitness objectives despite any genetic barriers you may have―i.e. a high BMI.

3. Establish your goals on paper. Research indicates that when a person writes down detailed goals with deadlines to meet, that the individual has a specific path to follow and is more likely to be successful at achieving that goal.

4. Age is nothing but a number, so don't let your age be a factor in achieving your goals, especially since you can't change this number. Focus on what you can control, such as your sleeping patterns.

5. Find a workout buddy. When you have someone to push you, you'll work harder than you would alone.

6. Keep in mind the ratio 10:1, because you generally need to gain 10 lbs for every inch of girth you add to your arm size. For instance, a majority of people gaining 50 lbs during the course of five years will also gain five inches in their arms.

7. Prior to increasing speed or resistance, increase the range of motion first, meaning you should fully contract and stretch your muscles. If you don’t, you’ll only receive partial results.

8. You need at least eight hours of sleep per night to build muscles, so aim to get this many winks as much as possible. Remember, a few late nights won't hurt, but making it a habit will take a toll on your target fitness level.

9. Stay hydrated! Your body needs at least 1 gallon or 16 cups of water per day for proper muscle growth. The composition of your body is 70 percent water, and in order for your body to maintain an anabolic state, water is essential.

10. Consume raw vegetables whenever you can. Cooking veggies removes much of their nutritional value. In fact, boiling these healthy treats removes between 50 to 75 percent of their nutrients. You may steam them, if you can't eat them raw, but never boil them.

11. Eggs are an excellent source of protein and despite their bad reputation, they're one of the healthiest foods you can select, especially for bodybuilding.

12. If you don't have one already, go out and purchase a blender. The amount of calories that you must eat as a bodybuilder are much easier to consume in liquid form. This vital piece of equipment is definitely important if you have a busy lifestyle that doesn't allow you to eat every three to four hours.

13. When you go grocery stopping, stick to shopping in the outer aisles. These aisles are typically where the fresh dairy and meat are located. The inner portion of the grocery store consists of processed foods and canned goods that should be avoided if you want to build muscle fast.

14. Never use a supplement in place of a meal. You must put food before supplements, so that you're consuming all the nutrients you need for bodybuilding. The nutrition you receive from foods surpasses that of a supplement.

15. In regards to supplements, creatine stands out as the top bodybuilding supplement. Beginning in the 90s, creatine has been at the top of supplement charts and has not seen a decrease in popularity since. The daily dosage recommendations vary; however, the most common dosage schedule consists of taking 20-30 grams for the first 5-7 days, then reducing the amount to 3-5 grams per day.

16. Maybe you don't have enough energy to workout, or maybe you want to increase the amount of time you workout. If either of these scenarios are the case, you should choose coffee for a pick-me-up, since it contains a mild stimulant known as caffeine. Caffeine is an inexpensive and safe performance enhancer.

17. You wouldn't drive your car without warming it up on a cold day, so why would you exercise without getting your body warmed up? Get those muscles warm to avoid injury while working out. Complete at least five to 10 minutes of stretching, in addition to some light cardio before you begin heavy lifting.

18. You've heard before that cheaters never prosper, but in certain cases, this isn't true. Although cheating to finish a set quicker or to lift more weight isn't positive, cheating on the last few reps makes the weight feel easier. This stimulates more muscle fibers with greater intensity.

19. Play nice and take turns! The you-go, I-go concept leads to an intense workout, because after you do a set, your partner immediately does one after you, then before you know it, it’s your turn again. You both use the same weights, but you take turns without any rests in between, and you see who can do the most reps per set. Try this technique with your workout buddy when you do barbell curls or other simple exercises.

20. During the 1940s and 1950s, Reg Park and Vince Gironda made a super intense technique for bodybuilding popular, which consisted of doing 10 sets of 10. This old-school procedure may have a modern name of “German volume technique;” however, this has been a preferred method to build muscles for quite some time. It causes your muscles to grow rapidly. Basically, you should do 10 sets of 10 reps for one body part at a time. Then, you should superset at two different body parts each workout. Make sure you don’t rest for more than a minute in between each exercise. Use this regimen for three weeks, and then return to a more traditional approach.

21. Switch up your routine. After three weeks, you should change your program completely. Basically, it should be opposite of the original order you did the exercises in. For instance, if you worked on your chest first, you should do it last next time. If you worked on abs on Monday, you should do them on Friday next time. Change up the amount of sets you do, as well.

Vince Delmonte

Why do I get that butterfly feeling in the pit of my stomach, right before I do legs?

Shoulder For Busy Guys.

Here is a shoulder workout that's quick yet very effective.  If you don't have a whole lot of time to spend in the gym or you want to get a quick shoulder workout at home, all you need is some dumbbells and a bench.  The shoulders is the starting point when you are striving to get a V-Taper Physique.  I will be releasing a program that's tailored to getting that v taper physique in a few short months.  Be on the look out for that one.

1.  First exercise 8 reps 

2.  Second 8 reps

3.  Third 15-20 reps

Note:  All these exercises are done back to back to back.  These are called Giant sets, there is no rest in between exercises.   After you complete the first circuit you can rest for only 60 seconds.  Rinse, Wash, and Repeat for four more circuits making it a total of five.

Lunch Break

Lunch Break

By: Tim Ernst

I've been noticing a trend lately at my job of what people are eating for lunch. The people I've been noticing are people in their 20's who have very unhealthy eating habits. Most of these people are skinny guys that appear to be either lazy to eat right or trying to gain weight. I think that in their minds they think that by eating anything they want it will some how help them to gain weight or does it?

These guys are known as hard gainers. They can eat anything they want and not gain weight. What they don't realize is what their putting into their body's will eventually do more harm than good.

Just the other day while I was eating my lunch I saw a guy who looked pretty skinny throw down a whole box of twinkies and washed it down with a bottle of soda. I watched him eat one by one until he was finished. I thought if only he knew what he was doing to himself he might rethink what he was doing. He looked pale, skinny, and just unhealthy.

You see anything you put into your body, it has to break it down. So what happens when you put something unhealthy into your body? Your body needs certain nutrients to break down food so if you are eating unhealthy foods that do not have certain nutrients, your body has no choice but to pull those nutrients from somewhere.
Your body is going to pull those nutrients from either muscle or bones to break it down leaving you looking unhealthy, skinny, and pale.

So the next time you think that by eating a twinkie is going to somehow help with gaining weight, you might want to consider replacing those foods with more nutritious foods. Its like they say, "Garbage in Garbage Out".

Have questions? Post them here and I'll do my best to get back with you.

How to Build Muscle and Loose Fat At The Same Time

How to build muscle and loose fat at the same time.

By: Tim Ernst

Is it possible to gain muscle while at the same time loose fat? Some argue that you either have to do one or the other. I'm here to tell you that it is possible, but the secret is all about nutrient timing.

There are certain times of the day when you want to be in a caloric surplus. The only way to build muscle is to be in a caloric surplus and the only way to loose fat is to be in a caloric deficit. How do you do both at the same time?

Research shows that your most optimal time for muscle growth is what you consume after your workout. If you are not consuming enough calories after your workout, then you are just wasting your time.

Here is an example on how to start your day.

8:00 am: Low-carb protein shake with a greens product.

10:30 am: 2eggs plus 4 whites scrambled with cheese, spinach, onions, peppers, and mushrooms.

1:00 pm: 2 oz of dry roasted nuts.

3:00 pm: Chicken Breast with sweet potato or brown rice.

5:00 pm (workout) Consume your a favorite pre workout shake if you want for energy but, it's not necessary.

5:30 pm 30 minutes into your workout consume a high carb drink like Karbolyn, Power Carb, or Vitargo.

5:45 pm (immediately post-workout): quickly digested protein/carb beverage.

6:15pm: 2 oz of pasta (dry weight); 4 oz of Ground Turkey mixed with egg whites.; 2 slices of 12-grain bread; package of broccoli or green beans.

7:45 pm: 1 cup brown rice, cous cous, or quinoa 4 oz of chicken breast; 2 slices of 12-grain bread, asparagus.

10:00 pm: Hand full of mixed nuts or avocado and fish oils.

That's it!

Get ready to GROW.

Man I'm getting better results squatting the correct way. Are you doing it like this?http://ping.fm/cBdh6

Vince Delmonte "Minimum Effective Dose

Hey Guys,

 

Hope all is well and you are keeping up with your goals and taking ACTION.

Speaking of action I had this thought the other day of why so many people have wishful thinking and never taking action.  I wrote this short story myself and it will only take a few moments of your time.

 

Now I want to talk about DEATH! DEATH? How often do you think about death, your own death? Most of the population does not think about death. We think we have all the time in the world. Well I can tell you that time is not on your side.

What if one day you're not feeling like yourself and you started to feel a little discomfort? You felt like the best thing to do was to go see your doctor. You walk in and wait nervously in the waiting room and the person at the front desk says your name. Your next. You open the door and walk in behind the wall and down the hall to a room. You sit down and the receptionist tells you that the doctor will be with you shortly. He finally comes in and runs some test. He returns with the results and tells you that you have a diseases that's incurable and that you only have 6 months to live. How will you spend the next 6 months of your life? Now you really don't have time on your side.

I think that most people would come up with their own bucket list and do all the things that they always wanted to do. Well what's stopping you from doing all those things now? You can do anything that you put your mind to. You want to loose weight, do it. You want a different life for yourself? Do it. You want to live healthy and change your physique for good? Then DO IT!

I'm not going to say that it's easy to get the physique you want but, with persistence and focus YOU CAN DO IT!  The choice is yours. I don't know about you, but I don't want to live my life with regrets. It may be hard, but if you stick with it the results are worth it.

I've learned most of my muscle building techniques from Vince Delmonte.  Here is a short video I posted on my site.  Its a really good video.

 

I have been following him for a few years and have met him in person. Here in this video he talks about The Ultimate Muscle Building Tip: "Minimum Effective Dose."

 

Take ACTION,

 

Tim.

MI40 Birthday SALE!!! $30.00 OFF!

AS FEATURED IN

CLICK THE IMAGE ABOVE TO GET A FREE 43 PAGE REPORT:

CLICK THE IMAGES BELOW TO GET THE PROGRAM:

First off, I want to thank you for your interest in my product. I aim to give you the absolute best quality product that exists, as well as the best possible technical support for all of your questions, concerns, and comments.
I wanted to take this opportunity to introduce myself and tell you a little bit about my new Muscle Building Program.
My name is Ben Pakulski , the author and creator of MI40. I will start off by answering the question most commonly asked. What is the significance of the name?
The name, MI40 - “Mass Intentions” is significant to this program because it is representative of the conscious INTENT, to create TENSION in the muscle, as well as the pun of overall mass creation.
The number 40, is the most important number in this program because it is the number that has the most scientific significance in MI40. 40 is representative of the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises used in constructing this muscle building protocol.
Many of you will immediately recognize the scientific significance of all of these numbers and some of you may not. The number 40 was chosen because of it being the MOST optimal number for many of these variables.
As will be explained in the program, 40 days has been proven to be the most optimal amount of time to adapt to any new training program (6weeks). 40 seconds is the ideal amount of “Time under Tension”(TUT) to illicit muscular hypertrophy. 40 seconds rest is the ideal amount of time to allow your CP and ATP Glycolytic energy pathways to recover before the next set (these are the energy pathways that drive muscular contraction of fast twitch muscle fibers which are responsible for growth!).
To tell you all a little about myself, I am a graduate of the University of Western Ontario. My areas of study were primarily Kinesiology, and Biomechanics.
My passion for health and fitness is second only to my passion for helping others improve their lives. I live my life by the acronym “CANI” – Constant And Never-Ending Improvement. 1% Improvement Every Day.
I have never viewed myself as an overly blessed individual, which is why my life is always centered on learning the best information, from the best resources and brightest people that exist. 14 years of seeking the best information and applying just about every possible technique on myself , has brought me to where I am today. A very successful, happy, healthy, motivated -professional bodybuilder, author, public speaker, nutrition coach, celebrity trainer and success coach. Sounds like a lot of hats, but they all tie into one balanced life…. Sometimes! ☺
The 2 main principles (or as Vince would reference them – “hooks” and Unique Selling Propositions) set forth in MI40 are the concepts that I deem to be most greatly contributing to holding people back from achieving their goals! “The WEAKEST LINKS!!” Here are the two problems MI40 Solves:
1) Most people have no idea how to feel how to “feel” their muscles, and therefore have little idea how to exhaust and build these muscles. ‘Intentions’ the ideal tool to assist them in doing so.
2) Then there is the idea of creating sufficient overload to stimulate a muscle to grow. Many people spend way too much time in the gym trying to “train” and exhaust a muscle group.
NOS has been designed to get the MAXIMUM efficacy in the shortest amount of time. It will fatigue the muscle faster and create the most optimal hormonal environment to illicit the growth response. Keeping the workout time shorter, means less cortisol (muscle breakdown) and therefore better body composition and muscle growth!
As many of you may already know, in a manner consistent with my approach to all aspects of life, I have gone out and sought “the best”. I have hired marketing genius and fitness pro, Vince DelMonte as my campaign manager for MI40. After spending quite a bit of time with Vince in prepping him for his competitions in 2011, I knew Vince was the guy to help me launch my muscle-building baby to the world! Vince is becoming renowned for his consistent low-to-mid 6-figure launch records. I believe in the product I have created, and I want to share my knowledge and expertise with as many people as I can.
I truly believe that this product has the science, the practical basis, the structure and format to help anyone that comes in contact with it. I want your help in spreading this knowledge and passion with the world!
Yours in fitness, health and passion, Benjamin Pakulski

A short message from your launch manager… Vince Del Monte

MI40 – What is the hook?

We have more than one – earning it’s rightful tag line, “Twice The Muscle, Half The Time!”
First, MI stands for MASS INTENTIONS and INTENTIONS is Ben’s trademark technique that addresses the problem of not being able to go heavier and heavier with your weights unless you wish to carry more risk than reward.
Going heavier isn’t your best option, especially after a few years of lifting, if you want to stimulate muscle growth and you most look to other solutions. With INTENTIONS you change the angle of pushing or pulling by means of a technique almost imperceptible to an observer. You push inward or pull outward with your hands or feet as you perform an exercise. I was introduced to intentions in December 2010 and ever since, my body has never looked the same. You’ve seen my pictures! Intentions literally RE MOLDED my body. On lat pulldowns as I pulled the bar down, I tried to pull my hands apart. They didn’t actually move on the bar, but that different motion made my lats fire in a different way, and my back was more sore the next day than it had been in months.
In the MI40 DVD, Ben teaches you how to apply INTENTIONS to virtually every exercise, not an easy task if you’re untrained in biomechanics and kinesiology (Ben holds a degree from the University of Western Ontario in Kinesiology). On barbell presses for chest, for example, you try to push your hands together. One thing is certain: Forget about using your normal weights. Typically, I do work sets with 180 to 230 pounds on lat pulldowns to the front; at that recent back workout I didn’t need to go any heavier than 150. As I said, though, the feeling in the lats was completely different.
We often play around with grip widths and experiment with pushing and pulling angles, but with intentions you introduce a variable that can awaken dormant muscle fibers and stimulate them in fresh, new ways. Pakulski has used intentions to get more out of exercises like leg presses, squats, barbell rows, bench presses and overhead presses—really anything that has you pushing or pulling both limbs at once on a bar or roller pad. It’s helped him become ripped at 270, place Top 10 at the Arnold Pro Show, Top 5 at the Flex Pro show and on his way to qualifying for the Mr. Olympia next year! INTENTIONS is 100% unique and will breath new life into your workouts. More important, it stimulates new muscle growth based on science and biomechanics, not bro science.

MI40 – What’s up with the number 40?

Ben already explained this but lets review it once more to ensure you know exactly what you’re endorsing. You and your list are going to LOVE the simplicity of the mechanism that makes MI40 so effective.
40 days!
40 second sets!
40 second rest periods
40 minute workouts!
40 exercises!
40 foods!
40 day meal plans!
This is the exact workout I followed in prep of the WBFF World Championships and here’s a reminder that it works!
As you can see, MI40 did not transform my body, it literally RE MOLDED it and it’ll do the same for you.

MI40 – How is MI40 different
than every other muscle program?

Aside from Ben’s trademark technique Intentions and the science behind the number 40 (we can explain why 40 is scientifically optimally for every variable above), we have…. NOS!
I’ll let Ben explain NOS to you…
Join the NOS revolution:
For years, I had been searching for the best way to overload my muscles each and every time I go in the gym. I know you can relate to those days when you worked “hard” but still feel like you could have done more. Leaving the gym feeling like there was more in the tank or maybe getting home and regretting not pushing harder?! I CRAVED something that would ensure that my muscles are taken to their limit, and CREATE NEW GROWTH!
This is when I discovered NOS!
My training partner and I had been coming up with creative ways to inflict pain on each other during leg workouts for years. I remember daydreaming of ways to make workouts harder. My goal was to leave the gym knowing I had BLASTED every last muscle fiber, and to have my training partner talking about how he had never experienced muscle pumps and growth like this.
“Straight sets” just didn’t seem to do the trick anymore. Ya sure I felt a decent pump, but it just didn’t seem to be the type of intensity that I KNEW I needed to grow!
FACT: A “straight set” will NEVER cause the type of neurological adaptation, hormonal response, and thereby GROWTH that a NOS set will.
NOS WAS BORN ON A LEG PRESS!
Being a research junky I had always read about overloading the muscle and overloading the nervous system to stimulate new muscle and strength gains respectively. Time under tension was proven to be the number one factor correlated with muscle growth and overload!
Something clicked in my brain! Time under MAXIMAL TENSION! This had to be better than just time under tension!! And so, my GROWTH BABY was born!
If I could use the maximum amount of weight I could handle for strict form for the greatest amount of time possible, growth was inevitable! The only catch is, that ITS HARD!
NOS is something that I have been using religiously ever since. Perfecting its components. I use it to get ready for my contests and in my offseason. Straight sets are now a thing of the past.
The science behind NOS: Neurological Overload Set.
The NOS system has been specifically designed to ensure a maximal MUSCLE OVERLOAD! The greatest number of muscle fibers are broken down or exhausted. Taking your muscles to such an exhausted state also causes the highest possible release amount of growth hormones and growth factors within a working muscle! Without these, you can train all day and eat a perfect diet and expect ZERO growth. This is one of the main reasons why so many people train often, train “hard” and see minimal results. They never reach that “overload-anabolic state.”
GREATER OVERALL STIMULUS=GREATER MUSCLE GROWTH!
Now this Math I LIKE!
How to: NOS
NOS is completed by performing an “extended set”.
The goal here is to extend the set for as long as possible while maintaining tension on the working muscle, and perfect form!
Start the set with a weight that you can use for a strict 8 repetitions. After completing your first 8 repetitions, decrease the weight by 20%(if youre using 100lbs, you would decrease by 20lbs, etc.) Immediately continue to perform as many repetitions as you can with the second weight (usually 5-8 reps). Repeat this process 4 times total. (You will complete 3 drops, therefore 4 “sets”-100,80,60,40lbs).
DO NOT allow your form to stray in an attempt to complete more reps. If anything, decrease the size of the Range of Motion (ROM) (“partials”), just make sure to be initiating the movement with the working muscle from a fully stretched position.

MI40 – What does the product look like?

FRONT END OFFER:

Component 1
The 40 Day MASS Intelligence Training Manual
Component 2
The 40 Day MASS Consumption Nutrition Manual
Component 3
The 40 Day MASS Instruction Workout Videos
Component 4
The 40 Day MASS Proportions Exercise Demo Guide
Component 5
The 40 Day MASS Prescription Printable Workout Sheets
Component 6
The 40 Day MASS Pursuit Calendar
Component 7
The 40 Day MASS Supplement Stack Protocol
Component 8
The Sciene & Story Behind NOS & Intentions Audio Interview

http://ping.fm/JOnMW
Here's a new product I'm creating. What do you think, any ideas?

Here's a cool quote I saw today. Maybe this will get you to step it up!
"Sweat is Fat Crying"

Don't Stretch Before Your Workout?

NOTE: This message was SO good I'm putting here on my blog from these guys, Ryan and Adam from BodyWeightCoach.com  It reveals a huge mistake
putting the brakes on your gains...

In short - if you ignore this advice - you're a FOOL!

Read each and every word and I'll be back with my thoughts on this
controversial topic tomorrow. 


================
Are you making this muscle building mistake?
By Ryan Murdock & Adam Steer


Do you take a few minutes to stretch after you hit the gym? Or do
you just head for the showers in an exhausted post-lifting haze?

I'm willing to bet that most of us skip the stretching after a good
weight lifting session, because I used to be that way too. Let's
face it. When I rack that last rep, I'm tired. I've squeezed out
every ounce of effort and I've got nothing more to give. Besides,
stretching is boring and I just don't have the time.

At least, that's how I used to be...

What if I told you that skipping your cool down puts you on a long
downward slope to ineffective lifting technique--and eventually to
injury?

It happens because heavy lifting causes your muscles to contract.
That's how you generate massive amounts of force--your muscles
contract and shorten, pulling on the levers of your bones and
joints to move the weight. The better you get at firing those
muscles and making them contract, the more weight you can move, and
the more your muscles will grow.

The problem is, your body adapts to this need in order to make
those contractions easier and more efficient. It tricks you into
using the mid-range of motion. And one of the ways it does this is
to cause your muscles to shorten. The more you work them in this
range, the shorter and tighter they get.

If you're one of those guys who walks around the gym with his arms
in parentheses, then yeah, I'm talking about you. Scratch your own
back lately? I didn't think so...

Overly tight muscles don't just look silly or stop you from combing
your hair. When your muscles become chronically shortened, it's
like you're driving with the parking brake on. You're fighting
against your own body in addition to the weight. And your
performance in the gym suffers because of it.

You also lose access to the muscle's full range of motion. That
puts a hole in your results too, because it's by working through
those fully contracted and fully extended ranges that you'll see
the most growth.

Keep reading, cause it gets worse. The only thing that'll slow down
your results more than crap technique is not lifting at all--and if
you're sidelined by injury, that's gonna be you.

Chronic tightness leads to muscle imbalance, and THAT leads to
injury. Ever tighten a guitar string too much? You don't want to
hear that "snap" when it comes to your muscles.

So yeah, stretching. Don't neglect it.

Just be sure to heed this warning: DO NOT perform stretching
exercises before your workout. Stretching before lifting has been
proven to reduce strength and power output. Do your stretches right
after your weight lifting session, when your muscles are warm.
That's when you'll get the best results.

You'll release the tension you just put into those tissues, you'll
chip away at the chronic tension you've been carrying around for
years, and you'll speed up your recovery and reduce the occurrence
and severity of DOMS. What's not to like?

You're probably thinking, "Oh crap! Are you telling me I've gotta
spend another 20-30 minutes stretching after each workout?!?"

Nope. And that's the best news of all.

You can get all of these benefits by adding just one or two
carefully chosen stretches that focus on the body parts you trained
that day. It only takes a few minutes. And your lifts will increase
because of it.

That's what Yoga for Bodybuilders is all about.

A quick and easy, strategically-targeted solution for guys who need
to stretch--but who hate to take the time.

Cheers,
Ryan

An Interesting Day

I Just had an interesting day. I was looking forward to getting off work at 5 so I could hit the gym. When I got off, I was walking out the door and headed towards my car when all of a sudden a guy pulls up in a Escalade and says that he was trying to catch me before I left to talk to me.

He told me that I looked like a guy who worked out, I have to to say that made me feel pretty good. He then proceeded to tell me that he was a bodybuilder himself back in the day. Now he looked like someone who had worked out but he was a little out of shape. The guy was 51 years old and was pretty built for his age. We spent a good half hour talking about training and nutrition. He showed me pictures of himself when he competed and others that he took to a stage ready physique. The pictures looked pretty good and he convinced me to come with him to a local gym in the area to workout out with him.

When we arrived at the gym everyone there seemed to have known him. People were walking up to him shaking his hand. I thought this guy knows a lot of people.

When we started working out he changed my lifting technique just slightly and man...what a difference! I felt a huge pump in my pecs that I have not felt in a long time. He told me that he could take me in just a few short months to help my lagging body parts by changing technique.

When we got to biceps he told me that I already had nice ones, but he said he could take my biceps even further to a more freakish look. He said I had a lot of potential but it was up to me.

I've never had a personal trainer, but I feel that sometimes there comes a time that you need to take yourself to another level. Sometimes you have to change it up and this might be just the thing I need to take my physique from good to excellent.

It's like the saying goes, "Successful people are willing to do things that other people don't want to do".

What are you doing today that's "different" than everybody else?

Ben Pakulski: 3 Weeks Out from the Flex Pro 2012 - Flex Online

Ben Pakulski: 3 Weeks Out from the Flex Pro 2012 - Flex Online

After doing my lats, I feel like I got wings to fly.

Nothing like a day off on a Saturday and spending it in the gym. Going to train and CRUSH IT! Bigger shoulders here we come.

CHEST AND EXPLOSIVE BICEPS

Today's training on chest and biceps were MIND BLOWING!  If you want to try this explosive chest and bicep workout to increase size in these two body parts, by all means give this one a shot, but I have to warn you this is not for beginners.

NOTE:  Each exercise will be 4 sets of 8 with a drop set on the final set.  You can only rest for 40 seconds in-between sets.  Get ready to GROW!

CHEST

1.)  Flat Barbell Press (with inward "Intention")  3 warm ups then 4 work sets x 8 reps.
On the final 4th set do a drop set 4 times by 20%.  For example,  if you do 100lbs. drop to 80 lbs. on the second, then 60lbs on the 3rd, and finally to 40lbs. on the 4th.  You are pretty much going to do this for every exercise.

2.)  45 degree Incline Dumbbell Press superset with Decline Push-ups.
4 sets of 8 on the Incline Dumbbell Press/Last set do a drop set like the one above.
Push-ups do 4 sets to failure.

3.)  Flat Dumbbell "Press Fly."  Again, 4 sets of 8/Last set drop set.

4.)  Machine Pec Fly.  3 sets of 8/Last set drop set
Super-set this with Push-ups until failure.


BICEPS

1.)  Machine Preacher Curl.  2 Warm up sets then 4 working sets x 8.  Last set do a drop set.

2.)  Seated Dumbbell Curl.  4 sets of 8 then a drop set on the final set.

3.)  Cable Curl.  4 sets of 8 then a drop set on the final set.

4.)  Burn out with rubber bands.  Do as many as you can do with only one set.

This is one of many training sessions I use and learned from my good friend Vince Delmonte's Coach.
If you want more of these incredible training techniques go here===>Stage Shredded Status

Get ready to receive the best physique you've always desired.

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Put the hammer down on legs tonight! Feeling burnt🔥

How is everyone doing with their fitness goals?

Hitting the gym to do my MI40 training/Back and Hams. Got to build those Lats for that V-Taper Physique.
http://ping.fm/0jEXv

MI 40 Traing Program

AS FEATURED IN

CLICK THE IMAGE ABOVE TO GET A FREE 43 PAGE REPORT:

CLICK THE IMAGES BELOW TO GET THE PROGRAM:

First off, I want to thank you for your interest in my product. I aim to give you the absolute best quality product that exists, as well as the best possible technical support for all of your questions, concerns, and comments.
I wanted to take this opportunity to introduce myself and tell you a little bit about my new Muscle Building Program.
My name is Ben Pakulski , the author and creator of MI40. I will start off by answering the question most commonly asked. What is the significance of the name?
The name, MI40 - “Mass Intentions” is significant to this program because it is representative of the conscious INTENT, to create TENSION in the muscle, as well as the pun of overall mass creation.
The number 40, is the most important number in this program because it is the number that has the most scientific significance in MI40. 40 is representative of the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises used in constructing this muscle building protocol.
Many of you will immediately recognize the scientific significance of all of these numbers and some of you may not. The number 40 was chosen because of it being the MOST optimal number for many of these variables.
As will be explained in the program, 40 days has been proven to be the most optimal amount of time to adapt to any new training program (6weeks). 40 seconds is the ideal amount of “Time under Tension”(TUT) to illicit muscular hypertrophy. 40 seconds rest is the ideal amount of time to allow your CP and ATP Glycolytic energy pathways to recover before the next set (these are the energy pathways that drive muscular contraction of fast twitch muscle fibers which are responsible for growth!).
To tell you all a little about myself, I am a graduate of the University of Western Ontario. My areas of study were primarily Kinesiology, and Biomechanics.
My passion for health and fitness is second only to my passion for helping others improve their lives. I live my life by the acronym “CANI” – Constant And Never-Ending Improvement. 1% Improvement Every Day.
I have never viewed myself as an overly blessed individual, which is why my life is always centered on learning the best information, from the best resources and brightest people that exist. 14 years of seeking the best information and applying just about every possible technique on myself , has brought me to where I am today. A very successful, happy, healthy, motivated -professional bodybuilder, author, public speaker, nutrition coach, celebrity trainer and success coach. Sounds like a lot of hats, but they all tie into one balanced life…. Sometimes! ☺
The 2 main principles (or as Vince would reference them – “hooks” and Unique Selling Propositions) set forth in MI40 are the concepts that I deem to be most greatly contributing to holding people back from achieving their goals! “The WEAKEST LINKS!!” Here are the two problems MI40 Solves:
1) Most people have no idea how to feel how to “feel” their muscles, and therefore have little idea how to exhaust and build these muscles. ‘Intentions’ the ideal tool to assist them in doing so.
2) Then there is the idea of creating sufficient overload to stimulate a muscle to grow. Many people spend way too much time in the gym trying to “train” and exhaust a muscle group.
NOS has been designed to get the MAXIMUM efficacy in the shortest amount of time. It will fatigue the muscle faster and create the most optimal hormonal environment to illicit the growth response. Keeping the workout time shorter, means less cortisol (muscle breakdown) and therefore better body composition and muscle growth!
As many of you may already know, in a manner consistent with my approach to all aspects of life, I have gone out and sought “the best”. I have hired marketing genius and fitness pro, Vince DelMonte as my campaign manager for MI40. After spending quite a bit of time with Vince in prepping him for his competitions in 2011, I knew Vince was the guy to help me launch my muscle-building baby to the world! Vince is becoming renowned for his consistent low-to-mid 6-figure launch records. I believe in the product I have created, and I want to share my knowledge and expertise with as many people as I can.
I truly believe that this product has the science, the practical basis, the structure and format to help anyone that comes in contact with it. I want your help in spreading this knowledge and passion with the world!
Yours in fitness, health and passion, Benjamin Pakulski

A short message from your launch manager… Vince Del Monte

MI40 – What is the hook?

We have more than one – earning it’s rightful tag line, “Twice The Muscle, Half The Time!”
First, MI stands for MASS INTENTIONS and INTENTIONS is Ben’s trademark technique that addresses the problem of not being able to go heavier and heavier with your weights unless you wish to carry more risk than reward.
Going heavier isn’t your best option, especially after a few years of lifting, if you want to stimulate muscle growth and you most look to other solutions. With INTENTIONS you change the angle of pushing or pulling by means of a technique almost imperceptible to an observer. You push inward or pull outward with your hands or feet as you perform an exercise. I was introduced to intentions in December 2010 and ever since, my body has never looked the same. You’ve seen my pictures! Intentions literally RE MOLDED my body. On lat pulldowns as I pulled the bar down, I tried to pull my hands apart. They didn’t actually move on the bar, but that different motion made my lats fire in a different way, and my back was more sore the next day than it had been in months.
In the MI40 DVD, Ben teaches you how to apply INTENTIONS to virtually every exercise, not an easy task if you’re untrained in biomechanics and kinesiology (Ben holds a degree from the University of Western Ontario in Kinesiology). On barbell presses for chest, for example, you try to push your hands together. One thing is certain: Forget about using your normal weights. Typically, I do work sets with 180 to 230 pounds on lat pulldowns to the front; at that recent back workout I didn’t need to go any heavier than 150. As I said, though, the feeling in the lats was completely different.
We often play around with grip widths and experiment with pushing and pulling angles, but with intentions you introduce a variable that can awaken dormant muscle fibers and stimulate them in fresh, new ways. Pakulski has used intentions to get more out of exercises like leg presses, squats, barbell rows, bench presses and overhead presses—really anything that has you pushing or pulling both limbs at once on a bar or roller pad. It’s helped him become ripped at 270, place Top 10 at the Arnold Pro Show, Top 5 at the Flex Pro show and on his way to qualifying for the Mr. Olympia next year! INTENTIONS is 100% unique and will breath new life into your workouts. More important, it stimulates new muscle growth based on science and biomechanics, not bro science.

MI40 – What’s up with the number 40?

Ben already explained this but lets review it once more to ensure you know exactly what you’re endorsing. You and your list are going to LOVE the simplicity of the mechanism that makes MI40 so effective.
40 days!
40 second sets!
40 second rest periods
40 minute workouts!
40 exercises!
40 foods!
40 day meal plans!
This is the exact workout I followed in prep of the WBFF World Championships and here’s a reminder that it works!
As you can see, MI40 did not transform my body, it literally RE MOLDED it and it’ll do the same for you.

MI40 – How is MI40 different
than every other muscle program?

Aside from Ben’s trademark technique Intentions and the science behind the number 40 (we can explain why 40 is scientifically optimally for every variable above), we have…. NOS!
I’ll let Ben explain NOS to you…
Join the NOS revolution:
For years, I had been searching for the best way to overload my muscles each and every time I go in the gym. I know you can relate to those days when you worked “hard” but still feel like you could have done more. Leaving the gym feeling like there was more in the tank or maybe getting home and regretting not pushing harder?! I CRAVED something that would ensure that my muscles are taken to their limit, and CREATE NEW GROWTH!
This is when I discovered NOS!
My training partner and I had been coming up with creative ways to inflict pain on each other during leg workouts for years. I remember daydreaming of ways to make workouts harder. My goal was to leave the gym knowing I had BLASTED every last muscle fiber, and to have my training partner talking about how he had never experienced muscle pumps and growth like this.
“Straight sets” just didn’t seem to do the trick anymore. Ya sure I felt a decent pump, but it just didn’t seem to be the type of intensity that I KNEW I needed to grow!
FACT: A “straight set” will NEVER cause the type of neurological adaptation, hormonal response, and thereby GROWTH that a NOS set will.
NOS WAS BORN ON A LEG PRESS!
Being a research junky I had always read about overloading the muscle and overloading the nervous system to stimulate new muscle and strength gains respectively. Time under tension was proven to be the number one factor correlated with muscle growth and overload!
Something clicked in my brain! Time under MAXIMAL TENSION! This had to be better than just time under tension!! And so, my GROWTH BABY was born!
If I could use the maximum amount of weight I could handle for strict form for the greatest amount of time possible, growth was inevitable! The only catch is, that ITS HARD!
NOS is something that I have been using religiously ever since. Perfecting its components. I use it to get ready for my contests and in my offseason. Straight sets are now a thing of the past.
The science behind NOS: Neurological Overload Set.
The NOS system has been specifically designed to ensure a maximal MUSCLE OVERLOAD! The greatest number of muscle fibers are broken down or exhausted. Taking your muscles to such an exhausted state also causes the highest possible release amount of growth hormones and growth factors within a working muscle! Without these, you can train all day and eat a perfect diet and expect ZERO growth. This is one of the main reasons why so many people train often, train “hard” and see minimal results. They never reach that “overload-anabolic state.”
GREATER OVERALL STIMULUS=GREATER MUSCLE GROWTH!
Now this Math I LIKE!
How to: NOS
NOS is completed by performing an “extended set”.
The goal here is to extend the set for as long as possible while maintaining tension on the working muscle, and perfect form!
Start the set with a weight that you can use for a strict 8 repetitions. After completing your first 8 repetitions, decrease the weight by 20%(if youre using 100lbs, you would decrease by 20lbs, etc.) Immediately continue to perform as many repetitions as you can with the second weight (usually 5-8 reps). Repeat this process 4 times total. (You will complete 3 drops, therefore 4 “sets”-100,80,60,40lbs).
DO NOT allow your form to stray in an attempt to complete more reps. If anything, decrease the size of the Range of Motion (ROM) (“partials”), just make sure to be initiating the movement with the working muscle from a fully stretched position.

MI40 – What does the product look like?

FRONT END OFFER:

Component 1
The 40 Day MASS Intelligence Training Manual
Component 2
The 40 Day MASS Consumption Nutrition Manual
Component 3
The 40 Day MASS Instruction Workout Videos
Component 4
The 40 Day MASS Proportions Exercise Demo Guide
Component 5
The 40 Day MASS Prescription Printable Workout Sheets
Component 6
The 40 Day MASS Pursuit Calendar
Component 7
The 40 Day MASS Supplement Stack Protocol
Component 8
The Sciene & Story Behind NOS & Intentions Audio Interview