How To Build Big Biceps

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - CLICK HERE

Weight Training Program Notes:

* Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

* The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.

* Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

* Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

* On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.

* Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

Easy-To-Make Muscle Building Growth Recipes

Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

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Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.

8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)

1/3 cup natural peanut butter

3 tbsp honey

½ cup milk

3 tbsp crushed peanuts

First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Info (1/10 of the recipe)

234 calories

6.7 grams fat

18 grams carbohydrates

25 grams protein

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Pumpkin Pancakes

When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats

1/3 cup canned pumpkin

5 egg whites

1 tbsp ground flax

½ tbsp cinnamon

Splenda to taste

First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.

Makes about 5 - 4" pancakes.

Nutritional Info (per recipe)

217 calories

23 grams protein

26 grams carbohydrates

4 grams fat

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Protein Jell-O

When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.

1 package sugar-free Jell-O (any flavour)

1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)

Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.

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Blueberry Cookies

Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder

4 egg whites

½ cup oats

1 cup blueberries

First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.

Nutritional Info (per cookie)

54 calories

6.5 grams protein

0.7 grams fat

5.5 grams carbs

Intramuscular Buffering Capacity

Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

Fat Loss For Idiots, Easy Ways To Lose Fat

Are looking for a weight loss program that works? If so, you've probably seen the Fat Loss for Idiots program around, along with plenty of Fat Loss For Idiots Diet Reviews. What's this program about? It's touting to offer you a high rate of fat loss with minimal effort involved. Fat Loss For Idiots works on the claim that it is all about eating your foods in a certain manner throughout the day, while decreasing the attention that is paid to a proper exercise plan. But how beneficial is Fat Loss For Idiots? Understanding some common dieting myths is important to determine whether this program is worth its salt. First, if you read their premise, they state that if you eat 2500 calories a day, your body will adapt and stop burning 2500 calories a day. Well sorry folks, but that just is not correct. If your body adapted to burning off however many calories a day you are eating, how do you think you got fat in the first place? Your body certainly did not adapt to those calories - what makes you think it will adapt to the ones this program tells you to eat? The bottom line is that if you are looking for a smart way to lose fat, you will need to create a caloric deficit. Your Six Pack Quest does this. By reading through it, you will get access to a metabolic calculator to determine the optimal number of calories your body needs to guarantee fat loss, without feeling like you're starving. Sure, if you have been on a starvation diet, you will need to up the calories - and when you do, you'll find you do actually lose weight! But if you are currently eating thousands of calories, your body will not adapt to burning those off. You need an action plan that works - Your Six Pack Quest will lay it out for you in easy to understand terms that anyone can follow. Next, when looking at the Fat Loss For Idiots program, they downgrade exercise stating that it doesn't 'matter' when it comes to gaining or losing weight. How can exercise not matter?! Study after study has shown that dieters who combine exercise with their dietary efforts show a much higher rate of fat loss, rather than a mixture of muscle and body fat. Do you know what happens when you lose both muscle and fat? Your metabolism slows down. So sure, you've lost weight but now your natural metabolic rate is slower meaning you have to eat less for the rest of your life! Is that something you want? A diet of rabbit food forever? Didn't think so. Your Six Pack Quest will show you how to exercise productively, where you aren't spending hours in the gym, but you are getting results. Doing so will help you retain that crucial muscle mass, thus helping keep your metabolism revved and make maintaining your weight loss a piece of cake. So, instead of falling for another gimmicky plan that promises rapid weight loss (they claim 9 pounds in 11 days - which will be mostly water anyway), opt for a plan that combines both a healthy, long-term way of eating with healthy exercise that doesn't feel like torture. Your Six Pack Quest offers meal plans just as Fat Loss For Idiots does, but it takes things one step further - you'll also received detailed exercise descriptions and plans for a variety of exercise needs, a workout DVD, a virtual trainer, supplement information, along with continuous updates on all the latest on the research front related to fat loss. It really is an all inclusive program that will address all the factors that contribute to weight gain - not just diet alone. Remember, losing weight should be a lifestyle approach, not just changing what you put on your plate.

Weight Loss and Muscle Building Tips For Women

Debunking Common Female Exercise Myths

As a nutrition and fitness success coach, I have been approached several times by women in my gym asking me the best way to "tone up, get a flat tummy, lose cellulite, get a firm butt, etc.." the classic woman body complaints.

Most of them are shocked when I tell them that there is not a secret formula that the pros are keeping from the general public. It is simple, work hard and eat healthy. Secondly, be aware of what you put into your body and stay dedicated to your plan. This is the key to fitness success! The road will not be easy, but with the proper mindset and a solid plan, your destiny is in your hands.

In my experience, most women psych themselves out before they even set foot in the gym. Most of them are simply afraid to fail! This inherent fear of failure prevents many women from achieving their goals, and keeps them feeling down in the dumps. Instead of making excuses ladies, put your foot down and take a stand. Accept the fact that sacrifices will need to be made, and risks need to be taken. It is the black door principle.

As the legendary Black Door story he story goes: a soldier is captured by the enemy and is facing the firing squad at his execution. For his last wish, the execution officer gives him two options. He asks, would you like to die by the firing squad or would you choose to walk through that black door over there? The soldier, fearing that some horrible, evil death waits behind the black door, chooses the firing squad and is quickly executed. Afterwards, the execution officer is asked by his second in command, what was behind the black door. The execution officer replies, well it is freedom but nobody ever chooses it!

Make the choice. Determine who you want to be and figure out the best way to get there. Do not blame others for your own fear of commitment. The thing that we all fear most in life is committed failure, or trying our hardest and failing. However, you will never know what your true potential is unless you set your self-doubt aside and give it a shot.

I am going to try to dispel a female training myth that is widespread in many gyms these days. This is a classic myth that holds most women back from achieving their fitness goals. Hopefully I can shed some light on this fallacy, and offer some insights on how women can effectively transform their bodies.

The Myth: Lifting Weights will make me look Manly.

I think that most women believe this as an absolute fact! However, in reality, lifting weights will not make you develop muscle like a man! Women do not have enough muscle building hormones that can generate a lot of increased muscle mass.

Men have about 25 times more of these essential muscle building hormones than women do so breathe easy ladies! The women who try to build muscle, and try to do so religiously, have a terribly hard time accomplishing this because the odds are stacked against them. In order for an average woman to pack on serious muscle, she would need a technically sound training routine, a custom individualized nutrition program, and vigorous dietary supplementation.

Hormones:

Women and men were born with many hormones flowing throughout our bodies. The main ones are called DHEA, estrogen, testosterone, and progesterone. We all share these four essential hormones, but men and women have different concentrations of each.

Men have much higher concentrations of testosterone and DHEA, and women have higher concentrations of estrogen and progesterone. The reason many men are able to build quality muscle mass is because they possess high concentrations of testosterone. Now you may be wondering how the heck these bodybuilder type women have way more muscle than most guys and are bigger and more ripped than ever. The answer is: They take prescription doses of testosterone and other drugs to help them build muscle. Do not do this ladies it is bad for your health!

One of the great benefits to resistance training is that it increases lean muscle tissue. Lean muscle tissue has a thermogenic effect, which means it burns fat. Therefore the more muscle you add, the more fat you burn at rest. An extra five pounds of muscle can translate into 10 pounds of fat loss. This translates into an increase in your resting metabolism RMR and a leaner, and sexier you. Recent studies indicate that for each pound of muscle gained, you will burn 35 to 50 more calories per day.

So, if you gain three pounds of muscle, you will burn about 40 more calories per pound, which equates to 120 additional calories per day, which translates into roughly 3,720 additional calories per month and ultimately could result in a weight loss of 10 to 12 pounds in a single year!

There are many benefits to resistance training. Building muscle is just one of the benefits, but definitely not the only one. Most women want to have the sexy, toned, fit look that they see in fitness magazines. In order to achieve this desirable look, you must incorporate moderate strength training into your workout routine and have a solid nutrition program. Do not get caught up doing mindless cardio on the stair stepper machine for hours, and jumping from fad diet to fat diet. This is not how it works! Add a few pounds of muscle and burn fat the right way.

Bone Health:

We have all seen the studies that many women are at increased risk for osteoporosis. Strength and resistance based training is a good way to reduce your risk of this devastating disease. Osteoporosis reduces bone mass, and causes weak bone structure. Some of the risks associated with this disease are: an increased vulnerability to fractures of the hips, wrists, and spine.

According to the National Osteoporosis Foundation, 28 million Americans suffer from this disease, 80 percent of which are women. In fact, statistics show that over 60% women over the age of 55 will suffer from an osteoporosis-related fracture during their lifetime. Ladies, please protect yourself now and incorporate a resistance based training program into your arsenal. Your body will appreciate it later in life.

11 Reasons to Supplement With Omega-3

Fish Oil Benefits

The essential Omega-3 fatty acids are alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The human body cannot synthesize Omega-3 fatty acids, but it can form 20 and 22 carbon, unsaturated Omega-3 fatty acids from the 18 carbon Omega 3 fatty acid ALA.

Both the Omega-3 ALA and Omega-6 linoleic acid are essential nutrients which must be obtained from food or supplements.

Synthesis of the longer Omega-3 fatty acids from linoleic acid within the body is competitively slowed by the Omega-6 analogues. This is why it is very easy to end up with a deficit of Omega-3 fatty acids if additional Omega-3s are not ingested through Omega-3 supplementation.

Accumulation of long-chain Omega-3 fatty acids in tissues is more effective when they are obtained directly from supplements or when competing amounts of Omega-6 analogs do not greatly exceed the amounts of Omega-3.

Omega 3 Benefits

1. improved cardiovascular system
2. improved circulatory system – mostly due to increased thinning of the blood and decreased cholesterol and triglycerides
3. reduction in stickiness of blood platelets – this helps prevent unnecessary blood clots, and trust me when I say this is a good thing. Coming from a man that has had blood clots twice, I am telling you, you do not want them!
4. relief from arthritis and chronic inflammation – supplementing with Omega-3 will help to decrease inflammation in irritated tissue, including muscles and joints
5. reduction of joint aches and pains – Omega-3 fatty acids help to lubricate your joins, making them function smoothly, with less pain and inflammation
6. healthy cholesterol levels – benefit by Omega-3 supplementation by enjoying a healthier ratio of LDL to HDL
7. healthy triglyceride levels – in a recent study, patients that supplemented with 2 g of Omega-3s per day, saw decreased triglycerides within the first 2 weeks of the study
8. normal heart rhythm – the theory is that Omega-3s decrease heart disease through blood thinning and moderation of the heart rhythm
9. healthy brain & memory function – this is especially important in infants and children. Your brain uses a vast array of nutrients to do what it does. Omega-3 fatty acids are vital to proper brain function and growth. Thus, before your next test, interview, or public speaking event, you should definitely supplement with additional Omega-3s.
10. healthy pregnancy – a mother’s health and optimal development of her child’s brain, nerves and eyes during pregnancy & breast feeding are facilitated by supplementing with Omega-3 fatty acids
11. healthy insulin levels – in a recent study, 3 weeks of Omega-3 supplementation at 1.1 g EPA and .7 g DHA/day, decreased insulin response to increased blood glucose by approximately 40%, with lower glucose oxidation and higher fat oxidation.

Best Fish Oil Supplements

recoup|90

As you would expect, I have a solution. One of the best Omega 3 supplements on the market is Bioseutica USA’s recoup|90.

Unlike most other shoddy Omega-3 supplements, recoup|90 offers the following high production standards:

• Made to FDA production standards
• Toxin-Free, not made with artificial ingredients and fillers
• Pharmaceutical grade ingredients
• No side effects like prescription drugs

Straight from the recoup|90 website:

“recoup|90 is an ultra pure Omega-3 fish oil capsule, which when used as supplements for weightlifting recuperation has been designed to naturally improve an individual’s performance by (I) improving cardiovascular health and (II) reducing the negative effects that result from extended physical activity.

These benefits are a product of the fish-oil formula that contains a guaranteed minimum of 90% Omega-3, which is significantly greater than anything available in other mass market Omega-3 pills. The formula is also ultra pure and contains a rich amount of EPA (1200mg) and DHA (400mg), the ‘good’ fatty acids, in only one serving.

DOMS (delayed onset muscle soreness), and other post work-out conditions such as, muscle swelling and soreness are some of the negative effects that this product can assist in reducing.”

Unlike some anti-inflamitory drugs like ibuprofen and some pain relieving drugs like acetaminophen, recoup|90 helps you to feel better without any undesireable side effects.

Omega-3 versus Omega-6

The following biochemical flowchart shows that Omega-3 fatty acids convert into potent anti-inflammatory hormones and enzymes such as Prostoglandins PG3 and Leukotrienes LTB5.

recoup|90 Omega-3 vs. Omega-6

Did you also notice that this chart demonstrates the ways in which Omega-6 fatty acids convert to pro-inflammatory substances?

Fortunately for us, recoup|90 provides ONLY Omega-3s in the purest concentration, without any Omega-6 at all. All Omega-3 fish oil competitors have some level of Omega-6 concentration, even if it’s undeclared on the nutrition labels.

recoup|90 Nutrition Facts

Formulated using a patented SPC process recoup|90 contains a guaranteed minimum 90% Omega-3, which is a staggering 300% greater concentration than regular Omega-3 fish oil supplements!

Summary – recoup|90 Omega-3 Supplement

If you’re like most Americans, you’re only first hearing about recoup|90. Well, tens of thousands are seeing remarkable improvements to their health and longevity, as well as getting the immediate benefits of increased energy, better sleep and improved memory.

Icelanders, who eat a diet rich in fish and fish oil, have the world’s longest life expectancy and best health. Their rate of heart disease, stroke, blood pressure, cholesterol, and joint problems are the lowest in the world. For years, researchers were stumped as to why fish bestowed so many benefits.

Recently it’s been determined that Omega-3 contains 2 remarkable nutrients: EPA and DHA. These nutrients both thin the blood and reduce inflammation in the joints and blood vessels thereby reducing the strain on our hearts, enhancing easy blood flow to the brain, and relieving aches and pains.

Heart, brain and joints simply work better and more efficiently, and who wouldn’t want that?

Get More Information About recoup|90

Top 10 Tips To Successful Teen Bodybuilding Part 1

Top 10 Tips To Successful Teen Bodybuilding Part 1

Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic. So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order: 1. Avoid Steroids Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side. 2. Focus On Clean Eating Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice! 3. Avoid One Body Part Workouts And Focus On A Full Body Workout A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time. 4. Emphasize Your Conditioning Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity. 5. Stick to Basic Supplements Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!” All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements. Conclusion. Stay tuned for part two when I reveal the next top five tips to successful teen bodybuilding.

Lunch Crunch Workout - TRX

Make Your Body Your Machine

Lunch Crunch Workout

In today's busy schedule, every moment counts. We bring back this lunch crunch workout, you can get in your exercise and still have time to eat your [healthy] lunch!

Complete 3-5 circuits with 10-15 reps for each set for the following exercises. Be sure to move quickly from one exercise to the next to keep your heart rate up and get the most out of this workout.

Back Extension
Swimmer's Pull
Single Leg Chest Press
Suspended Pendulum
Suspended Crunch

No gym? No problem. The TRX Suspension Trainer Professional is an easy-to-use system that’s time-efficient and safe for athletes and fitness buffs of all levels. The TRX gives you unmatched portability and versatility, so you can increase your performance, decrease injuries, and stay fit at home, on the road—wherever life takes you.

I love the TRX!!	09/17/2008 - by Bob Harper from Trainer on NBC's "The Biggest Loser"
I have been a trainer now for almost 20 years and I am constantly looking for new equipment. Now being a trainer on "The Biggest Loser", my workouts have to be effective and on the cutting edge. Thanks to the TRX, I got some really great workouts with my contestants this season. Watching them be challenged by working on something that requires such core strength, as well as shear FULL body strength, I knew I had a great piece of equipment on my hands. I really LOVE this piece of equipment!!!
Great piece of equipment!	07/15/2009 - by Alex Strano from Wellness Center at Meadowmont, Chapel Hill NC
We tried(The personal trainers)The TRX at the Wellness Center at Meadomont in Chapel Hill, NC and we had a blast. It really works muscles at a deep level and really makes you engage the core in any exercise. I love the fact that is so portable. Thanks.
The most versatile and portable equipment I have used	06/26/2009 - by Mark Tipping from Body-Fix Health & Fitness
With a wide range of clients from Pro Tennis players to Back and posture rehab work I need a portable tool that delivers. This ticks the boxes on so many levels, it offers a huge range of exercise options from beginner to advanced sport specific, attaches to pretty much anything and fits into a bag that I can carry in one hand! I use it all the time and am certainly keen to purchase the golf and tennis DVD for use with my fitness and injury clients. Mark Tipping PT and Sports Therapist Selby (UK)
TRX Suspension trainer review	06/17/2009 - by Craig C. from Home
This system is the real deal. You definitely feel sore the next day from using it. Definitely worth buying and is great for the busy person who does not much time to go to a gym for a workout.
TRX Suspension trainer review	06/17/2009 - by Craig C. from Home
This system is the real deal. You definitely feel sore the next day from using it. Definitely worth buying and is great for the busy person who does not much time to go to a gym for a workout.
Wedding Ready!	06/15/2009 - by Tracy from Toronto, Cananda
I recently enlisted the help of a personal trainer to get ready for my wedding. On the first day he took out the TRX and I was worried! Once I started using this equipment I fell in love with it. I have seen the change in my body and I couldn't ask for anything more. I am now in the process of purchasing my own. Great product!
Total Body Workout	06/11/2009 - by Joshua from Miami, FL
I recently purchased the TRX and I am very happy with this product. The variety of exercises are endless and the amount of resistance is easily adjustable with a shift of your body. I'm a competitive athlete and I used to lift weights five times a week. Weights are a much smaller part of my routine. The TRX allows me to perform more functional movements that give me more strength than the controlled movements of weight training. Thanks for making a great product and here's to helping me achieve my fitness goals.
Core Control at its FINEST!	06/07/2009 - by Beth LaFarciola from Western Reserve Pilates Studio Avon, OH
I have been using the TRX in my home studio for the past three years and my clients were amazed at the results! Now I have opened a dedicated Pilates Studio and the TRX classes are overwhelmingly popular!!! We offer a Pilates/TRX Infusion class that incorporates a full pilates mat workout using the TRX! The clients can't get enough!!! We also do a hybrid class utilizing the TRX and the Pilates Reformer/Tower! The possibilities are endless! Every workout is different and it keeps the studio fresh and invigorating! Who knew...Joseph Pilates meets a Navy Seal and a new way of working out is born! If you are looking for something new...the TRX is IT!!!!
Reluctant Believer	05/18/2009 - by Chris from New York
I bought the TRX system with considerable skepticism thinking what could this offer a gym rat like me (I’m 55 and I’ve been exercising regularly since my teens). At most, I thought, it might offer some help for those days when I couldn’t get to the gym. Boy, was I wrong. I used the All Body Xpress for a few weeks then took the suspension training course when it came to town. When I could barely walk the next day I knew I was getting a good workout. Now I have seven DVDs; I’m on week seven of the Force DVD and use the perfect push-up handles for the hands-on-floor exercises (my wrists are 55 years old, too). You don’t need all these DVDs, although I recommend you get the trainer basics and the essentials DVDs. The company provides plenty of free advice on their site so reviewing it is time well spent. In fact, I’ve never seen a company that offered so much free support. Anyway, I went to the gym to do a self assessment and discovered three things, 1) I could easily pick up where I left off, 2) I wasn’t working my core that much, and 3) I don’t like waiting for machines. The TRX system is a very good item that’s made great because of the company’s generous support. Yea, I’m a believer.
Convenient, easy, versatile, great!	03/05/2009 - by Wayne Yaskow from Abbotsford, BC
I love it's convenient ease of use and the ability to change resistance quickly. There are many exercises that promote core strength and balance. I think it's a much more thorough work out than lifting weights, which I have been doing for the last 30 years. My wife and son also use the TRX and are really impressed with the versatility in stretch and strength exercises.
fabulous	02/26/2009 - by Renee Lombardo from Indianapolis, IN
The strengh, flexability and all body are fabulous. I alternate them with a walking routine, it's all you need to get in the best shape. Looking really forward to some new ones, pilates and different all body ones, I like lots of variety. Thanks for such a wonderful all body workout that goes very quickly.
Holy cow!	02/04/2009 - by Veronica, 32, mother of two from El Paso, TX
I have been working out for about 2 years but I've made a lot of changes. My brother, who has always been into fitness, know that I love to challenge myself! So, when he came down for Christmas, the first thing he showed me was his TRX. I was kinda weary at first but as soon as I did one of the back exercises, I was sold! All I could say was "holy cow" and I kept laughing with joy at the multitude of exercise we did! He couldn't get me off of it! It was the greatest exercise I've done! I am now hoping to get one for Valentine's Day!
Used in Iraq	01/11/2009 - by R James from Tikrit, Iraq
I got this to use in Iraq while I am contracting over here. I have been into kettle bells the last few years but the TRX may be the best overall training device ever. It's lightweight, easy to transport, and it can be used anywhere there is an anchor point. It kicks butt!! Most folks don't realize the weight you need to master is not at the gym. It's your own body weight.
new ceiling fan	01/02/2009 - by Lynn from Tx
Woo hoo, i've been after my husband for a new ceiling fan for years, one day of using the TRX system did what years of nagging couldn't! Thanks TRX.
Excellent product for functional fitness	12/31/2008 - by Fitness Anywhere Customer from US
As a Soldier in the US ARMY I find this product to be quite an asset. For anyone in the military we need equipment to help with functional fitness, this product is quite versatile and is perfect for one that needs to work out, yet lacks a gym.
Outstanding!	12/30/2008 - by Reck from US
I really can't add to what others have already written. It is just such an amazing, effective, and quality piece of equipment. JUST PERFECT.
Love it!!	12/25/2008 - by Mingo from NC
Just got mine, and I LOVE IT! Delighted with the QUALITY of the TRX, the All-body Xpress Workout Guide that folds up and yet is protected in a plastic sleeve (so you can take it outside), all of it! DH installed the x-Mount late last night, and today we tried it out - DH's quote "that's quite a workout - you look like you're workin' hard!" Am very excited to have such a great tool in this year's journey - losing weight, getting fit, and comfortably finishing a sprint triathlon - "2009 is all MINE"
Excellent for Traveling	12/16/2008 - by Joseph Kane from Los Angeles, California
The TRX is awesome. I take it on the road with me when I travel. I love it an so does my wife. We just got another one for her so we can keep one at home and take the other on the road. Love the strength DVD.
IT'S A WORKOUT	12/09/2008 - by Sherilyn Price from Decatur TX
I've been working with a personal trainer and she uses the TRX in our workout routine. It truly gives an intense workout and brings up my heart rate along with working out my muscles. Therefore, I've ordered one for home.
Quick and tough	12/04/2008 - by Rico Pimentel from Gilbert, Arizona
The TRX is such a great workout tool that no fitness enthusiast can do without. At first, I thought that I would have to move on to other workouts after the initial "honeymoon" wore off. After almost a year, I'm still at it and I'm finding it still challenging as when I first received it. Now I'm seeing more and more fitness equipment companies jumping on the suspension training "bandwagon" but nothing will out do the original, TRX!