The Stairmaster is a great way to get those striations and splits in your muscles, and not only that it will help seperate and even Detail your muscles.  I noticed they do this for about 45minutes at the most with out stopping, and they drink Black Coffee.  Another note i heard was that ever step they do they squeeze there leg muscles tightly and this helps with the definition of the muscle.  I was blown away by this because i never seen the use of it besides cardio equipment. 

To add to the fat burning benefits you can do cardio later in the day on a Treadmill.  When you get on the Treadmill is will be another 45 minute workout, after you walk for 2 minutes on 2.5 speed and 0 incline, you will bump it straight to 10 incline the highest it can go on any treadmill and then keep the speed at 2.5 speed, this helps you to shed weight like crazy. 

Find other tips at www.hypermuscles.com

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If you are working out, your body weight / fat percentage will for a person 6 feet tall weighing in about 245lbs will be at about 23% body fat.  Comes the day of the competition you will want to be around 5% body fat.  If you are heavier or lighter, adjust this to your size as food is very scientific part of bodybuilding.  Very Important to follow a strict diet.

Diet will consist of 6 meals, along with a gallon of water everyday. Eating about every 3 hours.

On the days you dont train, your 6th meal will be just 2 scoops of protein powder shake.

Meal 1 – 4oz Red Meat, 6 egg whites, 1 cup measured dry oatmeal.

Meal 2-9oz of Haddock, 2 cups cooked white rice,

Meal 3- 2 scoops isopure, 2 scoops waxy maize, 2 scoops BCAA powder, 2 scoops creatine, glutamine

Meal 4- 7oz Chicken breast, 1 1/2 cups white rice

Meal 5- 7 oz Chicken breast  ,8oz Yam

Meal 6- 8oz lean Red Mead, 4oz Steammed Brocoli

This is perfect for your workout diet, in competition or not, this is the way of eating to get a great body.  Nothing listed is bad for you and nothing will make you gain weight, you will be feeding your muscle, and speeding your metabolism up all day.  Other diets like this can be found at www.hypermuscles.com

If using a steroid, you will acheive even more in results this is with out a doudt a great way to get into shape.  If you are heavy then cut the food in half, it will help burn fat, if you weigh less add an ounce or 2 to each serving.  You can use it as a bulk aswell.  THIS DIET IS SPECIFICALLY TO LEAN YOU OUT.  www.hypermuscles.com can give you more info on your bulk diet, cut diet, lean mass diets anything else you want for your specific needs.

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A good example of a diet would be Fish/Chicken/Brown Rice/ Protein Shake and Oatmeal. You can make a great diet just out of these foods. 

Example of what the diet should look like threwout the day. 

Meal 1 – 8am 1 cup of Oatmeal.

Meal 2 – 11am Chicken boiled or grilled is perfectly fine with a cup of brown rice.

Meal 3 – 2pm  Protein Shake you will probley want to workout and then take in the protein shake.  You can change the meals up so you could have the protein shake at 5pm instead of 2pm.  Its your choice.

Meal 4 5pm – Haddock with 1/2 cup brown rice.

Meal 5 – More fish but only lean fish no lobster or anything like that.  Halibut or Haddock is perfect.

This clean diet would help you achive more then enough protein and just enough carbs that you would burn threw the day, after a week or 2 the weight will just fall off you but you will keep your muscle mass.

You should be working out 4 to 6 days a week.  And Resting.

Drinking atleast a gallon of water a day will help greatly, if you are taking a steroid go to www.hypermuscles.com to find out more about why.  You need to keep your liver and kidneys clean and water helps you do this.

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It’s much more feasible to maintain maximum mental and physical intensity for 30 to 40 minutes than for 90 minutes. In fact, after 30 minutes mental focus and intensity start to decline rapidly. Training for 30 to 40 minutes maximizes hormonal spikes related to high-intensity training. Training maximizes key hormonal output based on intensity and duration. Training for 30 to 40 minutes optimizes the “anabolic-window” high-intensity training provides. Going beyond the 40 minute threshold places you outside the optimum hormonal response time. Training beyond 40 minutes increases the risk of over-training and increases catabolic hormone secretion.   Running a strong Steroid cycle with this routine, is a great way for a begginer or even a vet to make some quick gains considering you will be switching up alot of what you do. 

To follow a good Training program a great way to start for the first 12 weeks is to start with a 5×5 workout routine. 

You will warm up with 2 sets each exercise you do. 

So figure out what a warm up is for you if you struggle curling 60lbs then you will do this.  8 reps warm up set using 40lbs thne 8 reps warm up set using 50 lbs.  Next you will pick up your 60lb weights that you struggle with and you will curl them 5x for 5 sets.

Do this for each part of your body on its own days.

Monday- Back

Tuesday- Arms

Wednesday- legs

Thursday – chest

Friday – shoulders.

Abs can be done every day and you should aim for 100 for high reps.

So following this program for 12 weeks, then you will switch it up and do 3 sets of 8 reps.  After this you should be alot stronger.  Remember after so long your body adapts to the workouts you were use to doing, so adding in new ways to workout will help you acheive more results.  This will WORK for everyone.

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When you choose to use clenbuterol for weight loss you will notice a big increase in your Metabolism. Even though you body comes accustomed to it fast and can only be used for quick cycles of 2 to 3 weeks users can push up to 15lbs off in this time. Taking clenbuterol combined with cardio exercise and diet is probley the most effective way to loosing weight.  As your metabolism speeds up your body uses it and it act as a thurmogenic burning away fat 24hrs a day.

To use Clenbuterol you should start of with the lowest dose and quickest cycle to see how well your body responds to the product.  Your cycle should look like this.

Week 1-3  day 1-5 20mcg daily-Day 6-12 40mcg day 13-21 80 mcg.

This will allow you to slowly see how your body reacts so your next cycle, 3 weeks later 21days, will increase in dosage faster.  Just listen to your body and only up the dose if you feel you should and never ever go about 100mcg.  When on Clenbuterol you will notice you are shaky,warm,sweting, fast heart beat. MOST NOTICED Crapming all around.  

Please be safe with this product it can be dangerous if you abuse it. 

You can find Clenbuterol at www.gbnstore.net  Clenodex from sciroxx or geneza have great prices and are well sought after.

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I will push the Calorie counting and restricting because it is a proven method. Some may dissagree and say carb counting is better or Ketogenic Diets.  But the average Human male only needs up to 1200 calories a day to survive.   Today Humans are consuming upto 2500 and gaining unwanted lbs.  So how can we control this, but limiting the calories that we are taking in.  If you want to loose weight follow these simple guidelines, and you will shred fat.

First Count your calories.  If you are taking in 2000 calories eat 1500 a day untill you stop loosing weight.  Once you stop loosing weight eat 1200 calories and on and on. 

Cardio in the AM.  Before Eating a meal. Wake up and get the cardio in, first thing in the morning walk or jog for 40minutes.  What this does is burn fat from your body.  When you go to bed the night before, your body is burning and using up all the carbs and calories left in your body, when you wake up you have no calories or carbs  and when you jump onto the treadmill your body uses fat for energy.  20 minutes of walking on a treadmill will burn off close to 200 calories.  By the end of the week just walking for 20minutes in the morning u have burned off half of a lb of fat and that is just from walking in the morning, add the diet and rest of your day and your in fat burning mode. 

Next Drink a tall glass of water before and after your meals.  There is a diet called the water diet and yes it works, because water helps regulate your bodys metabolism, it fills you up and when you consume cold water, your body uses calories to warm itself up.

Try Eating up to 6 meals every 2 to 3 hrs apart.  Stop Eating after 730.  And of course try to get 8hrs of sleep a night. Adding in Weight Lifting will help, and some supplements aswell.

www.gbnstore.net you can find Clenbuterol and T3.  You can learn more about these products at www.Hypermuscles.com   Clenbuterol and T3 combined will help anyone shed unwanted weight even with out diet or exercise.  Give these products a check.

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There is no fancy name for this diet, its just very calorie restricted.  After about 3 to 7 days on it, you will not care about eating candy, sugars nor breads.  You will have control over your whole body. 

The diet.

1 or 2 gallons of water daily.   Water is very important, it carry nutrients to your muscles and body and will flush fat out of your system.  Not only that it will take any bloat away.

2 soups.  I like cambells vegetable soup the little cans.  These are about 2 servings per can meaning there is about 200 calories to a can.  You will want to eat 5 to 6 cans a day.  If you want and that can be the diet.  Or you have 1 protein shake when you wake up.  Then your next 2 meals will be a can of soup.  For lunch or dinner, Chicken breast plain nothing on it.  And then another can or 2 of soup.    Yes this diet will be very high in cholestoral, but you can drain the soups and of course make sure you take in alot of water.  A month on this diet will not cause you problems. 

This diet is not for use over an extended period of time.  I would cycle the diet like you would cycle steroids or supplements. Use it for a month or two months, then get off it and diet and workout for 2 months.  Then go back on it.  You will notice a major drop on body fat, everything will fit you better and you will be really happy.  You will have complete control over your appetite and what you eat.  That means you will be the one to say yes or no to what you put onto your plate.  

Adding a multi vitamin i would recomend along with amino acids aswell. Remember to drink that water, and sleep.

If you are going to exercise this is wht i suggest.  When you wake up first thing in the morning take a walk or jump on a treadmill and just walk.  Walk for 30 to 45 minutes can burn off over 200 calories.  Then go on with your diet threw out the rest of the day.  I suggest walking in the morning because in the morning your body will burn and eat away at your fat, rather then muscle.

To find out more about other diets and lifestyle changes, visit www.hypermuscles.com here you can find all the info you need on diets and exercise along with talking to other members and people looking to acheive a better body and lifestyle.

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Weightlifting is a type of exercise that can improve your health no matter your age. In fact, scientists are constantly discovering new ways in which weightlifting benefits the body.

1. Aging

   • For older adults, weightlifting and other strength training exercise can help to preserve muscle mass and stave off injuries by keeping joints and tendons strong.

   Increased Muscle Mass

   • A huge benefit of weight lifting is increased muscle mass. This not only serves to make you physically stronger, but having more muscle mass increases metabolic rate. This helps to prevent weight gain in the form of fat.

   Positive Self-Image

   • Especially if you are just starting out, lifting weights twice a week will allow you to see and feel results after just a few weeks. This will no doubt boost your self-confidence and further fuel your desire to stay in shape.

   Reduced Risk of Disease

   • According to researchers at the University of South Carolina, there is convincing evidence that weightlifting can lead to a reduced risk of chronic disease—most importantly, heart disease and Type 2 diabetes.

   Stamina

   • Weight training can also help to increase stamina. Muscles that are strong and conditioned to perform at their peak through weightlifting can work longer without becoming fatigued.

   Strong Bones

   • Weight training has often been shown to strengthen bones. This is another reason that weight training is often prescribed for older adults, as they typically suffer from reduced bone density

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This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can’t deal with it, then this isn’t for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don’t need them if your goal is to get down to 4-7 fucking Percent BodyFat.

1. Eat Tons of Green Veggies (Fiber)

2. Eat Lots of Healthy Fats ex. Steak, Flax Oil, E.v. OliveOil, Salmon, Fish Oils, etc. (Energy)

3. Eat TONS of Protein (Preserve Muscles)

4. DRINK 1 1/2 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have Tons of energy from the Healthy Fats,
Good digestion from the Fiber,
and great Muscle Hardness and Protection from the Protein.

Healthy Fats = Energy
Protein = Muscle Hardness, Muscle Protection
Fiber = Digestion, and various other health Benefits.

Healthy Fats, Lots of Fiber, And TONS of Protein. That’s the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day…

1. 3 servings of Whey/ 1 tablespoon of Flax Oil
2. 8 – 10oz London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
3. Grilled Salmon/ 1-2 cups Green Veggies.
4. 3 servings of Whey/ 1 tablespoon of Flax Oil
5. 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonaise.
6. (Post Workout) MRP or 2 servings of Whey/10oz Orange Juice.
7. 8-10oz Extra Lean Steak/ 2 cups Veggies.

Breaks Down to About:
Protein 1.5 – 2 grams per lb of Bodyweight
Fat .5 – .75grams per lb of Bodyweight
Carbs (only post workout) 30-50 grams
Fiber in the form of Green Veggies – As much as Possible.

Supplements:

Do NOT take ANY FAT BURNERS…why? They will Surpress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won’t be up to it.

1 Multivitamin
Extra Zinc 30 – 50mgs
Fish Oil Caps
Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2grams Vitamin C

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift 4 times a Week. Alternate Between Heavy Low Rep workouts, and High repetition Moderate Weight Workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min – 1hour (Walking, Light Jogging, Jumping Jacks (lol) )

This DIET is NOT easy by Anymeans, It takes proper planning a day ahead of time. (You have to have the Steaks/ Veggies/ Chicken/ Salmon, Thawed out Before cooking them, Put stuff in Tupper Ware..you Just have to be Prepared.)
Be prepared to Go through at LEAST 1lb of lean Steak a day, and 10 servings of Whey Powder a day and TONS of Green Veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said ths diet is not easy, But oh well, No one said this game is Easy.

But Remember if you can stick through it for 8 Grueling weeks, You’ll be Satified at the End with your Amazing Results.

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1.Training More Often
2.Doing More Sets
3.Training Less Often
4.Heavy Weights & Low Reps
5.High Intensity Techniques
The desire to build a better body unites all bodybuilding enthusiasts, but for most of us, the gains come too slow. So we look for shortcuts. In this article we are going to dive into 5 of the most common workout “shortcuts” that people take.

Shortcut # 1 – Training More Often

A lot of times aspiring bodybuilders think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?

It is not uncommon to find less experienced bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They usually think they are doing themselves good, and sometimes even brag about how they workout “everyday”.

Is there a better way?

Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will lead to overtraining. Generally the most you can train a bodypart is twice per week and still recover and grow.

While there are some rare exceptions to this rule. You should limit yourself to working each bodypart at most twice per week and take at least 2 days off from weight training each week for optimal muscle gains.

Shortcut # 2 – Doing More Sets

Making the transition from a beginner, to intermediate, to an advanced lifter usually involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.

For example, a beginner workout may consist of 6 sets per bodypart. An intermediate workout may consist of 9 sets per bodypart. And an advanced workout may consist of 12 sets per bodypart. While this is all good general training advice, it breeds the “more is better” mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.

Another problem with this train of thought is that if 12 sets per bodypart are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond…?

Is there a better way?

Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.

While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calfs, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.

Once you are at the advanced training level the key to more muscle growth is using progressive overload and by adding variety to your workouts. NOT from adding more training volume.

Shortcut # 3 – Training Less Often

The world of bodybuilding is full of extremes, for a lot of guys it is either all or none… there is no middle ground. So after learning about the negative impacts of training too often, as outlined above, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that “less is more”.

Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the “less is more” idea. Overall the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.

But one major flaw of the system was that if you weren’t making progress with your workouts it was automatically assumed that you were “overtraining”, so your workouts were cut back. Sometimes going to the point of working out once a week or less.

Is there a better way?

For some extremely hardgainers training less often (i.e. every second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts (i.e. 2 days on, 1 day off).

There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.

Shortcut # 4 – Heavy Weights & Low Reps

One of the basic bodybuilding principles is a bigger muscle is a stronger muscle. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.

During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.

But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.

For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.

Is there a better way?

Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.

For bodybuilding purposes try to stay within the 6-12 rep range. This is the “sweet spot” for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.

Shortcut # 5 – High Intensity Techniques

A lot of hardgainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, and so on… Thinking that the harder they push themselves, the better gains they’ll make.

Is there a better way?

For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.

A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After getting psyched up the lifter plops down on the bench and takes the bar from the rack, he manages to struggle up 2-3 reps using piss poor form and every ounce of effort his body can muster. Then he gets his spotter to assist him with an addition 3-5 reps.

At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest…?

Once you reach failure with an exercise you have stimulated the muscle. Doing more then this is often not only waste of time, but could potentially set you back in your training through risk of injury. Simply doing your sets to positive failure is intense enough to stimulate your muscles to grow.

After each workout record it in your training journal. Each workout strive to do better by lifting an extra 5 lbs. or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.

The Real Shortcut To Fast Muscle Growth

Gains in muscle and strength don’t come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster then you ever thought possible…

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