Saturday, April 30, 2011

Fat Loss Per Week: Average vs High Achievers

By Tom Venuto

QUESTION: Dear Tom: I know it will probably be different for everyone, but I find it hard to set weekly goals for body fat percentage because I don't know what an average body fat percentage drop in a week is supposed to look like. I'm a 30 year old female. Any input?

ANSWER: I recommend setting a fat reduction goal of about half a percent per week (0.5%). Based on many years of testing clients in person with skinfold calipers, I've concluded that this is about average.

This is an honest number that reflects not just the outliers in the top success stories, but an average of everyone. That's what makes this figure a good realistic weekly goal

[To see some of the more exceptional transformations, visit: ]

Chris, for example dropped 9% body fat in 7 weeks. That's not typical, but its possible in a highly motivating environment like our Burn the Fat body transformation contests]

To calculate realistic, average weekly fat loss:

If your body fat measured 24.6 percent on day one of week one, then 24.1 percent would be your goal for the end of that seven-day period. That will be an impressive 6% drop in your body fat if you keep that up over 12 weeks.

If you're more ambitious and you want to shed body fat even faster, it's certainly possible, although it does depend on body size. Larger people can often lose larger amounts of weight and body fat.

When someone is already lean and wants to get even leaner, there is less fat remaining so it becomes more difficult to lose large amounts every week.

I've seen many people drop 0.6 percent or 0.7 percent body fat per week if they worked hard, usually doing multiple cardio sessions per week on top of their weight training, combined with excellent dietary compliance.

I've even seen people shed 0.8 to 1.0 percent body fat per week, but more often than not, those were temporary spikes in progress, reflecting one exceptionally good week, or in conjunction with a highly motivating event, like one of our burn the fat challenge contests (where the reward of a luxury trip to Maui is dangling in front of you).

If you lose less than a half a percent per week, as long as you made some forward progress, you should celebrate that as success.

It's more normal for results to vary from one week to the next than to drop the same amount every week, so an occasional slow week is nothing to get upset about. It's just feedback.

After a below average week, to bring the rate of fat loss up to average or better for the next week, you'll need to:

(a) re-establish compliance if you had a bad week (get back on the wagon! and start tracking food intake more meticulously if necessary) or

(b) make adjustments to your nutrition and training to increase your caloric deficit and optimize body composition changes.

Last but not least, if you want to be one of those "not typical" people, then remember this:

* Above average results require above average effort.
* Extraordinary results require extraordinary effort.

Everything in this article is explained in even further detail in my fat loss program, Burn the Fat, Feed the Muscle at:

Train hard and expect success!

Tom Venuto, author of
Burn The Fat Feed The Muscle

About the Author:

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom's site at:

Friday, April 29, 2011

Strength Development Fundamentals for Golfers

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

There’s a very eloquent formula for determining success in any sporting endeavor:

Productivity = Potential — Losses Due to Faulty Process

As an athlete, there’s nothing you can do about your genetic inheritance, but there’s always room for improvement when it comes to your training methods. Particularly, it’s important to identify and correct the most significant error you’re making, because resolving this error has the most potential to improve your athletic performance.

Golfers are a strength coach’s dream, because few of them utilize resistance training. In such cases, a carefully supervised 8-10 week strength training program frequently results in well over a 100 percent strength increase. This increase creates a strength “reserve,” which quickly improves both power, accuracy, and endurance.

During a golf swing, it takes a certain amount of muscular strength to overcome the external resistance of the golf club (this strength is provided primarily by the legs, hips, and rotator muscles of the torso). The stronger you are, the more strength that is left in reserve, and the more you’ll be able to accelerate the club, swing after swing, without exhausting yourself over 18 holes.

For novice golfers, skill practice sessions are sufficient for developing sport specific strength. But as technical ability improves, the need for supplementary strength training increases accordingly. One interesting phenomenon in golf is that younger players ignore the conditioning element of their preparation, but it often takes years, even decades to develop technical proficiency. So, a golfer may be well over 40 years old by the time he or she has developed a high level of technical expertise, but by this time, physical conditioning has become an issue.

Resistance Training Technology on a Scale of “Good, Better, Best”

While health clubs and equipment manufacturers will tell you otherwise, resistance training machines are not the “best” form of strength training technology, especially for golfers. While they definitely have their place, machines tend to restrict movement to a single plane, which means that the strength developed will not transfer well to an activity like golf, which is multiplanar. Machines also use “variable resistance” technology, so that the machine supposedly matches the muscle’s force curve. But most credible research casts doubts on the effectiveness of this concept. Finally, machines normally restrict the movement to a single joint for the purpose of “isolating” the muscle being worked, but golf is not an activity which requires isolated movements! The object of strength training for golf is to train movement, not muscles.

While “constant resistance” devices such as barbells and dumbbells are superior to machines, they nonetheless have their disadvantages as well. Let's use the bench press as an example: you lower the bar to your chest, and then ram it to arms length. You assume you’re moving explosively, but as your arms reach extension, the antagonists (latissimus, biceps, rhomboids, and medial trapezious) begin to contract in an effort to decelerate the bar before it leaves your hands. It's simply a protective mechanism.

Contrast this with your objective, which is to accelerate the bar, and you begin to see the problem. There are ways to address this inherent disadvantage of constant and variable resistance training, however.

Strengthening the Stabilizers

Stabilizers are muscles which anchor or immobilize one part of the body, allowing another part (usually the limbs) to exert force. The most significant stabilizers are those of the trunk— the abdominals and trunk extensors. If the motor cortex detects that it can't stabilize the force provided by the prime movers, it simply won't allow the prime movers to contract with full force. Stabilizers are best strengthened through exercises conducted in an unstable environment, such as on a “physio-ball” (those heavy-duty “beach balls” you might have noticed in your local health club), or movements performed with medicine balls.

If you’ve never seriously considered adopting a serious strength training program to improve your golf game, perhaps it’s time to reconsider. Don’t let stereotypical notions of strength training prevent you from taking advantage of this important conditioning element!

SIDEBAR: Strength Training Suggestions for Golfers

1) Seek professional guidance from a sports conditioning professional. Certified personal trainers who have significant experience working with athletes may also be a good option.

2) Initially, expect a slight decline in your game as your body begins to adapt to the additional training loads. After a handful of weeks, your game should climb back up to, and surpass previous levels. For this reason, don’t start a strength training program for the first time if you have important tournaments pending.

3) Expect to spend between 1 and 3 hours a week on your strength training program. The emphasis should be on leg and abdominal musculature.


About The Author

Charles strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.


Thursday, April 28, 2011

It Ends Tonight

Tonight (Thursday) at midnight PST, Flavia Del Monte's Formula For A Flawless Figure will go up $50 in price and the exclusive Today Only bonus will go away forever...

Flavia's 5-disk DVD workout system is called FULL-BODY-LICIOUS and is by far the most intelligent way to all-out fat burning by relying on the F.O.R.C.E. principles. 

In DVD 1 you'll focus on Tight & Trim Thighs.

In DVD 2 you'll work on getting a Show-Off Stomach.

In DVD 3 it's all about giving your Booty a Boost.

In DVD 4 get ready to sculpt a pair of Sleek & Shapely Shoulders.

In DVD 5 you'll learn how to own a Beautiful Backside.

Check out Flavia's awesome after pictures after using the same system to take her body fat down to 13.4% in just 10 weeks. 

With only 8 hours remaining... this is your LAST CHANCE ever to get this life changing workout system completely dedicated to females. 


If you wanted, this could be the last female fitness workout you ever need.  And the body you shape with it will ensure a longer, healthier and happier lifetime. 

Can you afford not to own it?

FULL-BODY-LICIOUS 5-Disk DVD System <== Last chance to save $50 ends tonight

Talk soon =)

-- Arthur M.

P.S. BTW, Flavia totally stands behind her new program. If you decide that FULL-BODY-LICIOUS was not all that I said it was, than just let her know and she'll give you every penny of your tiny investment back. 

==> Get your copy before midnight tonight

[last chance] Formula for a flawless figure ENDS tonight

If you're on a mission for a sexy and healthy body that shines with confidence then you have 24 hours left to kick things up with your workouts and propel your fitness to another level...

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Flavia Del Monte is giving you the FORMULA with her new 5-day intelligent way to all-out fat burning, FULL-BODY-LICIOUS.

This workout system is challenging, and that's the exact reason it will NOT fail you.  Most workout programs for girls are so tame that you don't even need to take a shower when you're done!

The question you need to ask yourself if simple:

Do you want to get Tight & Trim Thighs, a Show-Off Stomach, a Booty Boost, Sleek & Shapely Shoulders and a Beautiful Backside?

If so, you're not going to find a more intelligent, rapid solution than this program.

It's based on SCIENCE.

It's revolved around STRATEGY.

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With the birth of FULL-BODY-LICIOUS, flawed and faulty female fitness is going into extinction!

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From start to finish, this info charged DVD series gives you dozens of new ways to get sculpt your abs, arms, and legs so that you can say 365 days a year, "I love my body!"

That's Flavia's goal for you and that's my goal for you too!

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To your flawless figure,

Quality Has a Quantity All Its Own

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Whether or not they realize it on a conscious level, the majority of people who lift weights for bodybuilding purposes regard fatigue as the primary goal of training. This has always struck me as odd and unproductive, yet all the current trends in modern exercise culture support my premise.

In fact, two of the most popular exercise trends today, Tae Bo and Body Pump, are superb examples:

In Tae-Bo, the participant performs hundreds if not thousands of pseudo martial arts maneuvers to music within the course of a single class. After one year of regular Tae-Bo training, the quality of your martial arts skills will be somewhat less than a beginning martial arts student on his first day of class at the worst dojo in town, but the quantity of techniques you will have performed will exceed what a 10th degree black belt has experienced over 25 years of training.

Nevertheless, most participants are happy with the program— after all, they leave the class thoroughly exhausted.

I also have warm and fuzzy feelings about Body Pump, which is essentially an aerobics class with miniaturized rubber barbells. The class participants perform endless “squats,” “bench presses,” and other conventional strength training exercises (even “clean & jerks”!), modified to fit the class structure involved, and the lack of proper equipment and proper instruction.

Body Pump is quintessentially high on quantity, low on quality. Like Tae-Bo, people love it because they leave the class sweaty and exhausted. Here’s a new concept: pain, discomfort, and fatigue should be the (sometimes) unavoidable side effectsof training, not the GOAL of training.

For example, if a bodybuilder’s objective is to gain lean body mass, he or she may often experience fatigue and discomfort during the process of training.

But success is judged by the ability to gain lean mass, NOT the ability to suffer the side-effects of training. If a trainee can gain 10 pounds of muscle a month without breaking a sweat or tearing a callous, I’d call that success. If they end up losing some sweat or experiencing some soreness along the way, I’d still call it a success.

Most trainees are amazingly unaware and unconcerned about making progress though — as long as they’re suffering along the way. You never hear someone say “Today at the gym, I’m going to make a sincere attempt to exceed my best 3-rep performance on the front squat.” But you always hear people saying “Yo— let’s do sets of 100 on the squat till we puke!”

If you can relate to the latter reference, let me save you some time— open a 20oz bottle of coke and mix in about 3 teaspoons of salt. Get a large bucket ready, and attempt to drink the entire bottle in one chug. This will give new meaning to the term “Body Pump.”

Last week, I received an e-mail asking my opinion about how frequently I recommend training to failure, since a colleague of mine had apparently recommended once every three weeks. This question reflects the immense state of confusion that most people are laboring under.

Let me state this again: the goal is to make continual, gradual progress. Occasionally, along the way, you may reach failure as you push your limits to the maximum, but failure is NOT the goal! It is NOT something that you should put in your schedule, much like a lunch meeting!

Personal training is not immune to this phenomenon. Interestingly enough, people seem to revel in what a personal trainer will do TO you, not what they can do FOR you. A trainer who fails to make his clients sweat, or who fails to leave his clients in a partial state of paralysis after a workout will be a disappointment to his clients.

Often, workouts are designed for this sole purpose (to create a high level of fatigue), rather than to elicit a training effect. I’m not sure if I blame trainers for this. After all, if you don’t give the client what she wants, she’ll find another trainer who will!

Where Does Our Obsession With Fatigue Come From?

Over several years of training, many athletes learn to form an association between effective training and the side-effects of that training. In other words, during the month of July you trained hard and made a lot of progress. During that month, you were frequently sore, and your joints ached. In August, you were on vacation, and didn’t train at all. According, your skills and fitness levels declined. Before you know it, over years and years, you learn to develop an association.

That association is deceptive, however. Just because you’re experiencing pain from your training doesn’t mean your fitness levels are improving. And conversely, effective training doesn’t always hurt.

I once worked with a college level football player who hired me to prepare him for the NFL combines. Of particular concern was an upper body strength test which involved bench pressing 225 pounds for as many repetitions as possible. Our goal was at least 25 reps, and my client could perform about 13 reps with that weight when he hired me. (Incidentally this particular test is somewhat idiotic, since it tests strength endurance, rather than absolute or speed strength, which are the target motor qualities in football).

This particular athlete had a tremendous work-ethic. This is a great quality to have when you’re an athlete, but it also leads one down the road of association pain with success— often a big mistake. In any event, he was used to training in the weightroom for 5-6 days a week, for 2-3 hours at a time. This was aside from all his football training, sprinting, and so forth.

Knowing that strength endurance is based on absolute strength, the first part of the program I wrote for him focused on improving his single repetition maximum, or the most weight he could lift for one rep, but not two. This number was about 315 pounds when he hired me. 225 is about 71% of that number. I hypothesized that a weight he could lift 25 times would correspond to roughly 60% of his “1RM.” So our goal was a 1RM of 365 pounds, which, multiplied by .60 gives us 225.

Improving absolute strength typically requires heavy resistances, but low repetitions and ample rests between sets. This type of training is difficult, but does not leave you feeling “trashed” like a typical bodybuilding-type workout (composed of high repetitions and minimal rests between sets).

I got a call from my client after he had been on the program for about 12 weeks. “How’s training?” I asked him. “Well, I don’t know” he replied. “I really don’t even feel like I’m training...I don’t usually even break a sweat.” I could tell he was enormously concerned. “How is your bench press performance?” I asked. “Oh— that’s doing great!” he exclaimed. “I did a 355 two days ago!”

I then asked “Look, do you just want to be in pain all the time, or do you want your performances to improve?” In the silent moments that followed, I could almost hear him make a new association. He had in fact, improved his bench press from 315 to 355 in only 12 weeks. Upon reflection, it suddenly occurred to him that this was more improvement than he had made over the past 3 years combined— years where he was in almost constant pain and exhaustion from his herculean training schedule.

Now of course, don’t lose sight of the point— I’m not suggesting that everyone in the reading audience automatically tone down their training...I’m simply suggesting that we all do a bit of reflection in an effort to clarify our objectives.

The “All-Pain, No-Gain” Workout Program

Now, as I said earlier, I do realize that if I don’t give you what you’re looking for, you’ll just go to someone else who will. The following is a lower body workout that will REALLY trash you. Trust me on this one.

Note: at the commencement of each workout, I recommend picking up the phone, putting the receiver off the hook, and dialing “9” and “1.” In this way, should circumstances dictate, all you’ll need to do is to dial the last “1” for immediate medical assistance.

(Lower Body— Mondays, Wednesdays, & Fridays)

A: Depth Jumps
10 sets of 10 reps
Rest: 15 seconds

Notes: Select a box that is 66% of your height. For example, an athlete who stands 6 feet tall should use a 4 foot tall box. Use bare feet and land onto concrete surface wearing a 50 pound weight vest. Upon impact, tense up as hard as possible, visualizing that you are trying to drive your feet through the concrete.

B: Downhill Running on Stairmaster “Gauntlet”
10 intervals of 3 minutes duration each
Rest: 30 seconds

Notes: This is the Stairmaster unit that resembles an escalator. Most people use it improperly— here’s the right way: face backwards and step down 3 steps at a time— you’ll have to basically jump down from step to step, due to the distance between the 3 steps. Continue for 3 minutes or until your tibea shatters and punctures through the skin on your shins. Rest 30 seconds and repeat.

C: Super-slow Stiff-legged Deadlift (100’s)
1 set of 100
Tempo: 30-0-30

Notes: That’s right— 100 reps where each rep lasts 60 seconds. Look— if you want just “average” pain, follow some one else’s program. If you want REAL pain, professional level pain, this will do the job. Stand on a bench and make sure to touch your shoelaces with your knuckles in the bottom position (rounding your low back will be necessary to accomplish this).

Cool-down: take a one hour Tae-Bo class immediately after your work sets.

That’s it. Don’t waste precious time twitching around on the floor trying to stave off a coma— those muscles need lycopene, and they need it NOW!

Post-workout meal: 6 sliced tomatoes with hot fudge sauce. The lycopene ingestion must be immediate (the hot fudge delivery system will help to speed it to your muscle cells). Feels just like Deca. Well, kind of.


About The Author

Charles strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.


Wednesday, April 27, 2011

Underground Strength Coach - Old School, No BS, Gladiator Training!

Underground Strength Coach!

Underground Strength Coach!
Old School, No BS, Gladiator Training!

True or False "pop quiz" for females only

Want to test out your female fitness knowledge? 

Here's a great little Pop Quiz by Flavia Del Monte below...

Remember, Flavia is having a 50% OFF launch sale on her new 5-Day FULL-BODY-LICIOUS until Thursday midnight. 

50% Off FULL-BODY-LICIOUS <== Get Smokin Hot!

Now I don't believe that females need to workout COMPLETELY differently than males but it's TRUE although God may have created man and women equal, we were not created the same!

I know that Flavia does NOT train or eat anything like her husband, Vince Del Monte who's a fitness model and muscle building coach. 

Most females who attempt to train like males throw their body out of proportion, create imbalances and lose that lean, long and sexy look. 

I've checked out Flavia's workout system and it's no walk in the park.  In fact, it was intense enough to get her body fat down from 18% to 13.4% in just 10 weeks which is the male equivalent of 6% body fat!


The workout system has been tested by 95 females and founded on science based principles from Flavia's Masters Level Exercise & Nutrition Certification.

If you're serious about following a formula for a Flawless Figure then be sure to take advantage of the 50% off sale...

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True or False Q & A
By Flavia Del Monte

1. Females should use the same exercises to slim down their thighs as men use to bulk up their thighs.

False.  If I did all the same leg exercises my husband does then it would feel like an Olympic event to put my jeans on!  I choose specific moves to create separation between my quads and hams and to create the sexy groove under my butt where my hams tie in.  My leg workouts are FREQUENT and FAST PACED so I get my heart rate cranked and keep it their the entire workout so I get my metabolism burning so hot I lose fat when I leave the gym.

2. If you lift heavy weights you'll bulk up and look like a bodybuilder.

False. But you could resemble a muscular female if you have a river of testosterone flowing through your body and you're prepared to train 2-3 hours a day and do 20-30 sets for 1 body part.  If that's not your workout, the chances of bulking up over night are about the same as you waking up with a million dollars in your bank account.  You have to work LONG and HARD for it, it just doesn't happen.

3. "Stubborn body fat" is actually a legit problem.

False. Their is no such thing as "stubborn fat." Fat is fat and if it's not going away, you just need MORE TIME to burn it off.  I recently watched my husband drop his body fat from 20% down to sub 5% and he reminded me of this.  Fat is just STORED ENERGY and your body has too much energy so until you burn it off with hard training, it'll only appear stubborn.  Don't get fooled.

4. If you're a female then you should not view yourself as a bodybuilder.

False. My definition of a bodybuilder is simply someone who wishes to BUILD MUSCLE and LOSE FAT.  That's what you want if you wish to look curvey.  Placing muscle around your glutes and shoulders is what creates that hour glass figure.  If your 65 year old Mom goes to the gym to build muscle and lose fat then she too is bodybuilder.  It's not a bad word.  How much muscle you gain and how much fat you lose is UP TO YOU. 

5. If you want to lose fat quickly the best thing to do is to run for miles and miles and miles.

False.  That's great if you want a pancake butt, loose skin, shin splints and a lower back so sore that you can't wear your favorite high heals!  Don't get me wrong, running is great for burning calories but you can get your fat down to 15% with just diet and weight training alone.  You don't need cardio until that LAST few percent. 

6. Losing body fat is easy.

False.  Losing body fat is HARD. If it was easy, every female would look amazing, right?  The concept of losing fat is SIMPLE: Burn more than you take it.  It's the CONSISTENCY of EXECUTION that is hard.  What's you accept fat loss is hard, then it'll become easy. 

7. You can "tone" your muscles.

False. "Toning" is a name marketers use.  And I've probably been guilty of using the word myself. Sorry! Toning basically means you lose fat around and gain muscle. 

8. If you have cellulite then it's a genetic problem.

False.  Again, this is a BS word marketers stole from European salons and spas, during the late 1960's, to describe dimpled appearance of skin found on the thighs and butt of women...

To the uneducated person, "cellulite" can be sold as a combo of fat, water and "toxic wastes" that the body has failed to eliminate.  All sounds convincing but it's complete BS and their is no such thing as "regular fat" and "cellulite fat" Fat is fat ladies.  Look is simply STORED ENERGY from too much food you've consumed and you need to BURN IT OFF.

Don't make it any more complicated than that or you'll keep getting suckered for "problems" you don't really have. 

9. You need 2 hours a day to get a great body.

False. Unless you're a physique athlete dropping to ultra low levels, you can get the body of your dreams with at least five workouts a week for at 45-60 minutes a workout.  If you know any lady who has a smoking body doing LESS than this, please introduce her to me.  I'm yet to meet any female who has a desirable body do less than this.  Two hours a day will probably lead to illness, injury and burnout. 

10.  I need to do a lots of sit ups to get a flat stomach.

False. But I will say, I LOVE training my stomach.  I train it A LOT but not because I'm trying to burn fat their but because the stomach is what ties your entire body together.

My photographer, who shoots for Oxygen mag, says, "I can shoot any girl if she comes in with a tight midsection. It's all about the midsection.  If it's flat and tight, I can make any girl look GORGEOUS."  Who cares if your arms and legs are toned if when you sit down, your belly fat rolls over your jeans!  A flat stomach is where it's at so we train it HARD in my workouts.  It's one of my most prized possessions because I worked so hard for it!


Holy smokers!  You go Flavia Del Monte!  I have to say that Flavia's approach to female fitness is VERY refreshing, honest and inspiring.  She doesn't try to sell you on "quick and easy" because she knows if it was, every women would already have a flawless figure!

If you want to jump on board with Flavia's F.O.R.C.E. formula then I can reassure you it will NOT fail you because it's TOUGH.

Whether you're a busy college student, mom, career-lady, making a fitness comeback or long-time fitness buff… it's possible for anyone to achieve the eye-catching physique most women dream about…

And if you act before tomorrow at midnight, you'll get 50% off the 5-disk DVD series that is broken up into 5 individual days focusing on specific muscles each day.  The program is GENIUS!

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This is not about making you "lose weight" or "get skinny" because there are already hundreds of unhealthy and unsafe ways that can do that for you.

If you're looking for another "quick-fix" that can happen in "1-2 weeks" then this is not for you. But I know you're too smart to fall for that, which is why you're still reading.

I know you want to have a fit and firm body that screams confidence and competence so take advantage of the special 50% offer before you miss out...

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Quick CHEST TRAINING tip for "tall guys"

If you're a tall, skinny guy with long arms, I can pretty much guarantee you have a bird-like chest.

Am I psychic?

Nah.  It's a common problem (and frustration) among towering ectomorphs.

The problem is that with such a large range of motion, your typical chest exercises force your chest fibers to exert more force than that of a shorter person with shorter arms.

Also, this vast range of motion forces your arms and front shoulder muscles to really pick up a lot of the hard work, leaving your chest under-stimulated for muscle growth.

Sounds like you're doomed, right?

Not if you do THIS instead...

You see, the key for tall guys to develop their chest is to shorten their range of motion.

How do you do this?

Switch from your traditional bench press movements to the DECLINE BENCH PRESS!

Here's why this works...

Since your body is inverted, your rep stroke is slightly shorter and places you in a more advantageous position to use more weight.

Also, since your shoulders are lower than your pecs, you won't be engaging your front deltoids during the movement, a common weak link for a lot of guys with long arms.

By bypassing this weaker link, you can better directly stimulate your chest muscles to see much better development.

Now this is just ONE of the solutions that helps skinny guys to overcome the frustration of not being able to put on the size you're looking for.

If you're seriously challenged with gaining more mass, then hopefully, you've already registered for this Thursdays FREE WORKSHOP on...

     ..."5 Sneaky Tricks To Gain Mass Fast!"

If not, you need to do it RIGHT NOW because there are only 200 seats available and they're going fast.

You can attend from anywhere in the world (did I say it was FREE?) and there are even two separate broadcasts so you can work it in around your schedule.

Here's where to go for more information and to sign up:


Choose Your Workshop Time Below...

=> For Thursday @ 1pm EST Register NOW at:

=> For Thursday @ 8pm EST Register NOW at:


If this is the first time seeing this invitation, then here's a  
sneak peek at what's going to be covered:

  *  Forget "traditional" training - it simply CAN'T WORK for  
     skinny guys! (But you'll discover a simple-yet-advanced  
     training technique that works almost like magic at packing  
     on size!)

  *  The simple solution for eating to gain mass...WITHOUT  
     stuffing yourself like a pig!

  *  "The great protein lie"...and why "weight gain powders" are  
     absolutely KILLING your chances to ever gain weight.

  *  The gurus say NEVER do this in your training. They're DEAD  
     WRONG...and you'll see how this "forbidden" workout  
     technique can actually skyrocket your gains!

  *  Plus MUCH, MUCH MORE!

This promises to completely change the way you look at gaining mass and you'll walk away with some real unique advice you can take to the gym the very next day.

But you must register for this FREE EVENT in order to gain this knowledge.

Here's the registration information one last time:


Choose Your Workshop Time Below...

=> For Thursday @ 1pm EST Register NOW at:

=> For Thursday @ 8pm EST Register NOW at:


See you at the workshop!

Arthur M.

P.S. - Once you register, there's also a place where you can submit a question for the broadcast so be sure to enter your "most frustrating question"!

Tuesday, April 26, 2011


She's LIVE!

Flavia Del Monte's 5-day FULL-BODY-LICIOUS workout system is the most intelligent way to all-out fat burning promises to be A Female's Formula For A Flawless Figure!

After 12-months of anticipation, her site just went live and for the next 3 days she's hooking you up with a 50% OFF launch special plus she's giving away her unreleased Deadline Diet for Day 1 (Tuesday) orders only...

==> Flavia's Formula For A Flawless Figure + The Deadline Diet

If you've been struggling to get that lean, athletic and sexy body, you're going to love the program DESIGNED FOR FEMALES, MADE BY A FEMALE. 

I recently spoke with Flavia and she said a few things that really resonated.  Check out these quotes...

       "God may have created man and women equal, but we
        were not created the same So it boggles my mind
        why women often follow the same eating and workout
        patterns as their boyfriends, husbands or male friends..."

       "I do NOT train like my husband nor do I eat like him.
        My husband trains like his body is a dump truck and does
        workouts that seem like only adult gorillas could survive 
        and if I attempt his insane workouts I’ll either end up
        exhausted or sore for days!"

       "Let me ask you, “Why in the world would you do the same
        leg exercises to tighten and trim your thighs while the
        guy next to you is relying on the same leg exercises to
        build and bulk up his thighs?” 

Besides Flavia being an absolute sweetheart and having a HUGE passion for helping others (she's been a pediatric nurse for 8 years), she gets very HEATED about all the flawed and faulty fitness info in the magazines and media that mislead you into believing you can get "Flat abs in only 2 weeks!" 

Flavia is VERY real and I remember her saying, "If getting a flawless figure was easy, every lady would have one!"  The truth is, it's HARD and when you are following the wrong workout parameters, it's even HARDER, almost impossible!

I just took a look at Flavia's brand new website and it EXPOSES the #1 reason you're cheating yourself out of a body that radiates with confidence and not experiencing the intelligent way to all-out fat burning...

Turn heads and control every curve on your body <== Start today

Be sure to check out the pics of Flavia on her website... she used her own exact program to get incredibly super-lean for that photo shoot... just imagine if this program works even half as good for you!)

Now let me caution you:

Flavia's workouts are tough.  This is not some "Mickey Mouse" workout program where she smiles and laughs her entire way through. Flavia shows you and tells you what to do 5 days a week and if you're looking for a "simple and easy" plan, this is not for you.

***IMPORTANT NOTICE: For Day 1 Orders Only***

In addition to getting a generous 50% OFF during the 3-day launch, if you order on Day 1 (that's today), you will also get the most critical piece to accelerate your results:

The Bonus: - Later this year I know Flavia has plans of releasing a brand new nutrition program called The Deadline Diet, and it's the same diet that top bikini models, figure girls, and fitness models rely on to get ready for their magazine shoots and shows.

Imagine having access to the SAME diet for your own special day whether it's a vacation, wedding or hot night out!

Flavia used this diet to get her body fat down from 18% to 13.4% for all the pics you'll see on her website. 

Now, if you order FULL-BODY-LICIOUS on Day 1 (today) then you'll get The Deadline Di months before anyone else can get it...

...Absolutely FREE.  That's two intelligent fat-burning programs for the price of one!

That's her way of awarding you for acting fast and knowing that you are ready to go after your flawless figure today.

Grab FULL-BODY-LICIOUS today so you get the fast action bonus too:

==> Max out your workouts, Break limits, Turn heads <== Start today

Monday, April 25, 2011

Constructing a Fitness Femme Fatale

Constructing a Fitness Femme Fatale

Weird "hardgainer supplement" REALLY WORKS!

If you're a hardgainer desperately trying to put on muscle then you're probably eating protein powder by the bucketload, right?

Problem is, guys with a skinny "ectomorph" body type don't synthesize protein as well as other body types.

That means that most of the protein you're eating is just going to waste instead of helping you put on more mass.

So is the answer to stuff yourself like a pig with even MORE protein?

No way!  Do this instead...

Add a dose of DIGESTIVE ENZYMES to your protein meals!

Digestive enzymes are a cheap supplement you can pick up that's comprised of either pepsin, papain, or papaya.

Basically, these natural enzymes help to break down nutrients from the food you eat into usable energy.

But another finding dug deeper and found that enzymes improved the absorption of amino acids and increased nitrogen retention (meaning the amount of protein that sticks around in your body to be absorbed).

And since amino acid absorption and nitrogen retention are two of the biggest challenges for hardgainers, this is almost like a "miracle supplement" for hardgainers!.

In fact, in a recent clinical study, respondents who consumed digestive enzymes with their meals showed an incredible increase in protein synthesis with...

  *  Free amino acid levels up by 100%

  *  Branched chain amino acids (BCAA's) by 250%; and

  *  Nitrogen retention by 32%!

So by adding digestive enzymes to your protein meals, you'll get MUCH better support for muscle repair and growth and it will be WAAAAAAAY easier to pack on more muscle mass!


Now if you thought this tip was cool,  
then you need to check this out...


This Thursday there's going to be a special online workshop specially created just for "skinny guys" who struggle with their gains.

It's called...

     "5 Sneaky Tricks To Gain Mass Fast!"

You can join for FREE from anywhere in the world and there are two times set up so you have a choice when you can attend.

But you have to register NOW because there are ONLY 200 SEATS AVAILABLE!

Here's how to sign up for this FREE EVENT:


Hurry! Only 200 Seats Available For Each Event

Choose Your Workshop Time Below...

     => For Thursday @ 1pm EST Register NOW at:

     => For Thursday @ 8pm EST Register NOW at:


Here's a sneak peek at some of the amazing secrets you're about to learn:

  *  Forget "traditional" training - it simply CAN'T WORK for  
     skinny guys! (But you'll discover a simple-yet-advanced  
     training technique that works almost like magic at packing  
     on size!)

  *  The simple solution for eating to gain mass...WITHOUT  
     stuffing yourself like a pig!

  *  "The great protein lie"...and why "weight gain powders" are  
     absolutely KILLING your chances to ever gain weight.

  *  The gurus say NEVER do this in your training. They're DEAD  
     WRONG...and you'll see how this "forbidden" workout  
     technique can actually skyrocket your gains!

  *  Plus MUCH, MUCH MORE!

See why this training is so different than anything else you've seen before?

Don't miss out on this one!

Here's the registration page one last time:


Choose Your Workshop Time Below...

     => For Thursday @ 1pm EST Register NOW at:

     => For Thursday @ 8pm EST Register NOW at:


If you've ever wondered what the "secret" was for finally overcoming "sucky genetics", then you're not going to want to miss this free workshop!

See you there!

Invitation: Free "HARDGAINER" Workshop!

Do you struggle with sucky genetics that make it hard for you to put on more weight?

You've probably been told that the secret to packing on more muscle mass was either:

  *  "You need to train harder!"

  *  "You need to eat more!"; or my favorite...

  *  "You need to take a bunch of supplements!"


In fact, this advice will only make it HARDER for you to overcome your stubborn "skinny guy" genetics!

     "So what DOES work for building more muscle  
              as fast as humanly possible?"

Glad you asked, because this coming Thursday, there's going to be a special FREE ONLINE WORKSHOP that will give you some amazing tips you can use right away in your own mass-building program.

The workshop is called:

     "5 Sneaky Tricks To Gain Mass Fast!"

...and it won't cost you a thing to join.

Want to FINALLY overcome stubborn genetics and gain the size you're looking for?

Then go and REGISTER NOW because there are only 200 seats available and I don't want you to miss out, ok?

You can join from ANYWHERE in the world for free and there are even 2 EVENT TIMES available so you can fit it into your schedule.

Here's how to sign up for this FREE EVENT:



"5 Sneaky Tricks To Gain Mass Fast!"

Only 200 Seats Available For Each Event

     Choose Your Workshop Time Below...

=> For Thursday @ 1pm EST Register NOW at:

=> For Thursday @ 8pm EST Register NOW at:


Here's a sneak peek at some of the amazing secrets you're about to learn:

  *  Forget "traditional" training - it simply CAN'T WORK for  
     skinny guys! (But you'll discover a simple-yet-advanced  
     training technique that works almost like magic at packing  
     on size!)

  *  The simple solution for eating to gain mass...WITHOUT  
     stuffing yourself like a pig!

  *  "The great protein lie"...and why "weight gain powders" are  
     absolutely KILLING your chances to ever gain weight.

  *  The gurus say NEVER do this in your training. They're DEAD  
     WRONG...and you'll see how this "forbidden" workout  
     technique can actually skyrocket your gains!

  *  Plus MUCH, MUCH MORE!

See why this training is so different than anything else you've seen before?

Don't miss out on this one!

Here's the registration page one last time:


Choose Your Workshop Time Below...

=> For Thursday @ 1pm EST Register NOW at:

=> For Thursday @ 8pm EST Register NOW at:


I'll be there and I hope you'll be there too!

Healthy Knees for Life

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Knee problems of varying descriptions are as common as five pound plates in gyms and health clubs throughout the world. Anyone who has recently experienced knee surgery will attest to their awareness of this fact, as they quickly begin to notice legions of zipper-like knee scars among their gymgoing peers.

The prevalence of these cases can be attributed largely to the fact that the knee is an anatomical vortex of sorts, where the body's largest and strongest muscle groups converge upon the tiny, yet in most cases hardy, kneecap. Add to this a lack of basic anatomical knowledge, improper exercise technique and/or selection, and unsuitable workout gear, and the prescription for disaster becomes compounded exponentially.

In this discussion we will examine several factors which collectively, have the potential of determining your predisposition for experiencing knee symptoms. Much of this information has received minimal exposure from industry magazines and trade journals in the past, and therefore should be of considerable interest to current and prospective fitness professionals and health care specialists.

Knee Anatomy and Biomechanics
Keeping your knees healthy and asymptomatic begins with developing a functional understanding of how this unique joint is constructed (anatomy) and how it does and doesn't function (biomechanics). The knee is relatively simple to understand from a mechanical perspective, but please refer to the appropriate illustrations as you read this section— doing so will enhance your comprehension of the discussion.

The knee is an unarthroidal (meaning movement in one direction only) hingetype joint, roughly equivalent to a door hinge for practical purposes. Five different types of structures are involved in the knee's functional anatomy— bones, ligaments, tendons, muscles, and articular cartilage. Here then, is a brief definition of these structures:

Bone: Purposeful human movement would not be possible without bones. The four bony structures which are involved in knee function are the femur, or thigh bone, the tibea and fibula (the shin bones), and of course, the patella, or kneecap.

Ligaments: Fibrous and very tough connective tissue which connects bone to bone, providing stability and integrity to the joint. Two sets of ligaments help to stabilize the knee joint— the anterior and posterior cruxiates, which are deeply located within the knee, and serve to limit rotation and hyper-extension, and the co-laterals, one on either side of the knee. The co-laterals protect the knee from being moved from side to side, and help to establish the integrity of the joint by keeping the tibea and femur attached to one another.

Tendons: Fibrous bands that that connect muscles to their bony attachments. In the knee, the patellar tendon connects the quadriceps muscles to the patella, and then in turn to the upper shin.

Muscle: We all have a clear idea as to what muscles are, but let's examine the ones that cross (via their tendinous attachments) the knee joint. First are the quadriceps, the powerful muscles of the anterior (front) thigh. Next are the hamstrings, or the leg biceps, located on the posterior thigh. Finally, the gastrocnemious, the most superficial calf muscle, crosses behind the knee joint, where it contributes as a knee flexor.

Articular Cartilage: You've heard of "torn cartilage" in knee injuries before. cartilage is the connective tissue which provides for a smooth articulation between bones at the joint. Cartilage also acts as a shock absorber. The meniscus is the knee's only cartilage. Located on the tibeal plateau, it cradles the femoral condyle, or the rounded knobs of the lower femur. Since the tibeal plateau is flat, and the femoral condyle is rounded, the meniscus provides a better "fit" between these two structures.

Training Gear
For most, training attire is primarily a matter of vanity— looking good while you're training. But two pieces of standard training gear— your shoes and knee wraps— should be carefully selected and applied, not only to maximize comfort and short term safety, but more importantly, to ensure the long term health of your knees.

Your shoes are literally where the rubber hits the road. We urge you to think of your shoes as the foundation of your leg training sessions. Wearing old or broken down fitness shoes for heavy squatting or leg pressing is like putting old, worn-out tires on a race car! There are several reasons to avoid training in your "tennies:"

First, most general purpose fitness shoes simply lack adequate stability, and have little or no arch support for heavy lifting. As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligament, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia (to be discussed shortly).

If your feet tend to pronate anyway, or if you're prone to being "knock knee'd" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes. Another important reason for using specialized shoes for squatting or other heavy leg training movements is that they provide a deep and solid heel cup, which prevents the foot from rocking and rolling laterally (to the outside) when it is compressed under heavy loads.

Finally, there is a difference between a shoe being worn out and being broken down. Even if your shoes look fine, they still may offer no arch or heel support at all, either because they never had any to start with, or because after a handful of heavy leg sessions, the supports have compressed to the point to where they no longer function as they were intended. Think about it— a tennis shoe is meant to support a 160 pound tennis player, NOT a 600 pound leg press! Loads like these cause the shoe to break down without visual signs of wearing out.

We strongly recommend that you choose a heavy-duty training shoe (please see corresponding list of companies that offer these shoes) that you use for training, and training only. Use a stable running shoe or cross trainer for everything else.

Knee wraps have long been a mainstay for competitive powerlifters, and for good reason. When properly used, wraps can dramatically improve knee safety during heavy squatting and leg training sessions. Whenever you contract your quadriceps muscles, the patellar ligament "wants" to pull away from it's attachment at the upper front aspect of the tibea. During squatting, for example, the heavier you go, the lower you go, and the faster you descend, the more this tendency is compounded. Please refer to the sidebar below on proper knee wrapping.

You'll notice that the wrap is tightly wound in a cylindrical fashion around the upper shin (where the patellar ligament attaches), then more loosely wound over the kneecap itself (this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself), then tightly wound over the lower third of the thigh. The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the patellar ligament at it's attachment to the shin. This translates to significantly reduced chances of avulsing (detaching) your patellar ligament during heavy leg movements.

According to Dr. Paul Ward, knee wraps also provide several other benefits beyond protection of the attachment site of the patellar ligament. These benefits include keeping the knees warm, which improves blood flow and tissue elasticity, reducing the possibility of muscle tears during high-intensity leg pressing or squatting. Additionally, knee wraps assist the patella in tracking normally over the femoral condyle, reducing the possibility of developing chondromalacia.

Stance Variables Affecting Knee Health
Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration:

1) The quadriceps muscles can contract more efficiently when the feet are pointing slightly (about 25 to 30 degrees) outward as opposed to straight ahead. If you squat with a very wide stance, your adductors tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.

2) During the decent phase of any type of squat, do not allow the knees to move more than 2-3 inches forward of their locked position. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament. To avoid this, descend into the squat as if you were sitting back and down into a chair. Don't worry if you lean forward a bit as long as you maintain a tight and arched back, and keep your bodyweight over the center of your feet. The ultimate objective is to keep the shins as vertical as possible throughout the entire movement.

3) In any leg training movement, make sure that your knees are tracking directly over your feet, not to the inside or outside. Many lifters turn their knees inward during the concentric phase of a heavy squat, and they usually aren't aware of it. Give your clients immediate feedback, since after all, they shouldn't be looking at their feet during the lift! If a client turns the knees inward, insist that they back off on weight until more correct movement patterns are mastered. Consider videotaping the squat session to provide unquestionable evidence when needed.

4) During the concentric portion of squatting or leg pressing of any kind, instruct your clients to "push from the heels." This not only enforces a vertical plane of the shins, but also allows the quads to contract with maximum efficiency. Balance will improve as well, which adds an extra margin of safety.

5) Although many top bodybuilders advocate a very close stance for the purpose of "isolating the quads," when squatting, remember the inherent tradeoffs in all ergogenic (work-enhancing) techniques. In this case, any leg training technique that isolates the quads also intensifies the shearing forces to the patellar tendon and ligament. A lucky few have knees that can take this type of punishment, but for most of us, a slightly wider stance, with toes pointing slightly outward and shins vertical, is a much safer and still very effective alternative.

6) Finally, teach your clients to be efficient in the exit out of the rack, and getting "set" in the squat stance. After lifting the weight off of the pins, the lifter should take just one step backward as immediately assume the squatting stance. This takes time to master, but eventually all the minute adjustments can be pared down substantially. Once set in the stance, cue your clients to keep their feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance.

How to Use the Knee Wraps
Knee wraps are only effective if used properly. So, if you've never used them before, take a moment to read this:

Sit on a chair or bench. Begin with the wrap completely rolled up (this makes the process much easier than fighting with a six foot tangle of cloth). With your leg straight, start applying the wrap on the upper portion of your shin. Wrapping from "in" to "out," (counterclockwise for the left leg, clockwise for the right), anchor the wrap by applying 2-3 layers on the upper shin, then move upward, overlapping each previous layer by one-half the width of the wrap. When wrapping around the patella, make sure the wrap is a bit loose to avoid excessive pressure on the kneecap. Apply the wrap tightly again as you move past the knee, stopping somewhere on the lower third of the thigh. Tuck the end of the wrap under the previous layer to secure it. Repeat for the other leg.

Common Problems of the Knee
Chondromalacia: Degenerative changes (roughening) of the underside of the kneecap. Causes pain when rising out of a chair or when climbing stairs. Think about getting a grain of sand under your eyelid— the synovial fluid acts the same way! Tight quads are responsible for 80% of chondromalacia. Other causes include repetitive overuse, genu valgum ("knock-knees"), and a shallow lateral femoral condyle.

Patellofemoral Pain Syndrome (PFPS): Exemplified by pain in front of patella, which intensifies during activity. Also, pain during extended sitting, and/or walking up stairs. PFPS is further characterized by crepitus (noise), without instability. PFPS is considered to be a tracking problem of the patella, caused by an imbalance between the medial and lateral quadriceps. The damage to the underside of the patella is not unlike uneven tread wear in a car that needs the tires rotated.

Unstable Knee Joint: Knee suddenly gives out. This is often caused by old injuries which have overstretched the knee ligaments.

Locked Knee: The usual cause of locked knees is a torn meniscus or a loose body within the joint capsule.

Swelling/Tightness: Nearly always indicates an internal injury. See physician immediately.

Crepitus: Noisy knees are no reason for concern, UNLESS accompanied by pain and/or swelling.


About The Author

Charles strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.


#1 Fat Loss Body Transformation Workout

By Craig Ballantyne, CSCS, MS

Why does it seem like every Turbulence Training Transformation Contest winner uses the TT for Buff Dudes and Hot Chicks workout program?

It has such an odd name, but it is easily the most popular program used by contestants in the final four weeks of their dramatic body transformations.

Let's take a look at this at home fat burning workout to see what makes it so special and effective for fat loss.

There are three fantastic short, burst workouts in this program, and one of them uses a secret type of bodyweight interval training never-before-seen in any other Turbulence Training program.

Plus, there's a secret way of contracting the muscles in every repetition in this program unlike any other program before it.

This special method activates more muscle fibers and depletes more glycogen, and therefore should put more turbulence on the muscles - therefore resulting in more calorie burning - therefore resulting in more fat loss - and in more Buff Dudes and Hot Chicks.

The workouts also contain more of a specific type of exercise that always make a workout more difficult. You can expect to sweat more, grunt more, and perhaps curse at me a little more than usual.

But that's okay, I can take it. Do your worst, because you'll be feeling it tomorrow, but loving the results too.

If you're ready to join the Transformation Contest Winners and use the most popular TT program, "TT for Buff Dudes and  Hot Chicks", you can get it here:


You'll also receive a bonus workout called, "TT Transformation" that I created as a follow up to "Buff Dudes-Hot Chicks"

I know - it's a really silly name.

But the results are incredible,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training and programs with silly names

PS - Just say no to slow boring cardio on an empty stomach.

Use this program instead:


This program is proven to be the best for TT Transformations.

Saturday, April 23, 2011

7 Easy Ways to Improve Your Squat

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

The ability to squat safely and effectively is an important arrow in the lifter's quiver- properly performed, squats dramatically improve your strength, power, mobility, lean bodymass, and as my friend Father John Peck might add, a big squat also improves your "gym cred." The downside? Only one: if you're long of limb, they can be difficult to master. Here then, are 7 tips that have served me well in my 20+ years of teaching the squat:

1) Weightlifting Shoes:

Only those with ideal leverages can squat well without proper footwear. My clients are almost uniformly amazed at how much better they can squat with proper lifting shoes. You'll get more depth and better stability. Instantly.

If you watch any weightlifting meet at the National level or higher, you'll never see an athlete wearing any other type of shoe- ever. In my experience, about 7 out of 10 "problem squatters" find their cure through better shoe selection alone.

Click here to learn more about Weightlifting Shoes now...

2) Warm-Up With "Wall Balls:"

I first discovered this drill through the Cross Fit community, and we use it extensively as a warm-up at Bed & Barbell. I find it to be not only the least "invasive" way to warm up the whole body, but also a great way to hone squat mechanics prior to getting under the bar.

Your initial reps can/should be shallow- as you start warming up, start sinking the squats deeper and deeper. Try 3 sets of 10 reps using a progressively heavier ball with each set.

Click here to get Medicine Balls now...

3) Overhead Squats:

If back squats are currently the most difficult drill you do with a bar, overhead squats might move them down to second place. No need to go heavy with these- a wooden dowel or a 25-pound aluminum bar will be plenty for most people at the beginning.

Overheads are fantastic for thoracic mobility an also for teaching how to "sit between your feet" as opposed to "folding over."

Try overheads as a secondary warm-up drill, done after wall-balls. If you've always had mobility issues on squats, you'd be stunned at the difference proper shoes, wall-balls, and overheads will make. And I've still got 4 more tips to go!

4) Wall Squats:

I learned this drill from my friend Pavel Tsatsouline. It's a great way to improve hip mobility and to learn how to push the knees outward during the squat. The video below shows you how- use the wall squat as a warm-up drill or as a discrete practice drill.

5) Front Squats:

The primary value of front squats is that they teach you how to stay more upright. The video I've included below shows how to assume an Olympic style "shelf" which is more stable than crossing your arms. Front squats can be used as a way to incorporate variety into your lower-body program, and/or as a dynamic warm-up for back squats.

6) The Wet Ice Cube:

Here's the greatest cue for learning low back "set:" Stand normally and vividly imagine how your posture would change if someone came up behind you and touched your low back with a wet ice cube. You'll find that your low back arches big-time, and simultaneously, your chest pushes forward and up, while your shoulders pull down and back. That's the position you're looking for.

7) Box Squats:

I'm not referring to the infamous Westside Barbell box squats here, but rather, using a box or a bench as a target that you touch with your glutes at the bottom of your squat. This not only helps beginners to link "the known to the unknown," it also helps to regulate consistent depth and offers feedback on bilateral symmetry.

Simply descend under full control, touch the box lightly, and ascend back to the starting position. Note: you can also use a box with overhead and front squats.

Now Go Apply These Tips!

If you never thought you could achieve a great squat position, I challenge you to apply all of these tips simultaneously. I promise you'll surprise yourself.


About The Author

Charles strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

Friday, April 22, 2011

(FREE Report) Fat Loss Jumpstart

A 14 page PDF containing 2 nutrition articles, a week of meal plan choices and 2 recipes called The Diet Solution Fat Loss Jumpstart: 1 Week Kickstart To Your Metabolism. 

FREE download >>>

Tuesday, April 19, 2011

How To Make Smoothies A Daily Habit

Making smoothies a part of your daily habit is one of the best things you can do to keep yourself in shape. Smoothies are not only delicious and easy to prepare, they can also be very healthy and good for you. It’s one of the best ways to meet our daily recommended allowance of 5 fruits a day. And for people who are not too keen on eating vegetables, smoothies can be a way to get your fill of fiber from the greens without the leafy aftertaste.

It’s no surprise then that a lot of people are starting to pick up this habit. It doesn’t matter how old or young you are, you are never too early or too late to get into smoothie drinking. Don’t worry if you’ve never made a smoothie in your life before now – it’s something even your 4 year-old niece can help you with.

If you are committed to becoming healthier, then making sure you succeed in this habit of drinking healthy smoothies is a goal you need to aim for. Forming a habit takes time. They say that you need to repeat an action for 28 days for it to sink in and truly become a habit for you. So to help you reach that goal, here are some tips on how you can make smoothies part of your daily routine.

  • You have to make a commitment and VERBALIZE it. The first step is to want it. You have to be committed to see it through. You have to believe that you can do it and that you can succeed. And just as important as being truly committed is your ability to verbalize that commitment to your family and friends. By sharing what you intend to do with people around you, you are creating a support network for yourself of people who can cheer you on and remind you (in your moments of doubt).
  • Set a schedule for your new habit. Are you going to make smoothies your breakfast? Or will it be an afternoon pick-me-upper? Will it be your reward to yourself after gym? Setting aside a certain time each day for your smoothie habit will make it easier for you to turn it into a habit. You are conditioning your mind to expect a glass of cool, creamy smoothie at a fixed time each day.
  • Reward yourself. Give yourself a reward for reaching your goal. This will make the habit even more pleasurable and will motivate you further to succeed.
  • Enjoy a variety of recipes. For a lot of people, variety is the key to success. Continuously discovering and enjoying new healthy smoothie recipes is important in keeping your interest in the habit. A recipe collection like “Sensational Smoothies: Drink Your Way To Health Deliciously” is great to keep in handy so you always have a new recipe to look forward to. You can find out more about this book here:
  • Find a smoothie buddy. Forming a habit with a buddy makes the whole experience much more fun, and much more likely to succeed. Get your partner involved, or your friend. You can then keep tabs on how each other is doing, and even swap recipes from time to time.

If you don’t have your health, you have nothing. Make smoothies your daily habit and help yourself to a healthier you.

(Video) Advanced Fat Burning Interval Workout

Check out TT Bodyweight Cardio >>>

How to deal with haters... [New Vid]

If you've ever been hated on then you got to see this this one segment in this week's episode of LIVE LARGE TV.

How to deal with haters <== click here

Muscle building author, Vinny D, sets the record straight on how to deal with negativity creeping into your own life and how to deal with anybody trying to bring you down to a lower level.

Plus, you will NOT believe the footage of next week's episode. Vinny got an interview with a world famous fitness icon and from what I've heard - this interview is OFF THE WALL!

Plus, you'll see a bunch of footage from Vinny's fitness model show this past week.  Damn, the kid is SHREDDED.  I heard he took 5th place in a super high caliber field and the judges wanted him "more sliced" despite coming in at 5.5%! 

Check out Live Large Ep #10 right now <= This one rocks!


Monday, April 18, 2011

Is 5 sets of 5 all wrong for gaining muscle?

This new article is probably going to really irritate some of the strength coaches who told that you should ONLY lift weights in the 5 rep range...

But then again, the author doesn't seem to care about THEM...

Being a body-builder, Tom Venuto (the author), claims that if you want to gain the MAXIMUM amount of muscle, then he has the true answer to how many reps you should
really be doing:

Re-evaluating the Practice of "Training to Failure"

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

The notion of "training to failure" is perhaps one of the most revered practices in the modern bodybuilder's "toolbox." But interestingly, this training method seems unique to bodybuilding.

In other iron sports, such as Olympic weightlifting, powerlifting, and throwing, athletes develop enormous levels of muscle mass without training to failure, at least not in the way that most bodybuilders would define it.

This observation, coupled with the fact that many elite-level bodybuilders do not embrace this practice, warrants a second look at this concept.

Birth of a Paradigm

Many credit Arthur Jones (the inventor of Nautilus equipment) with developing and popularizing the "one set to failure" paradigm. Jones argued that bodybuilders should work to the point of momentary failure, using one set per exercise/per session, rather than using multiple sets of multiple exercises.

But Jone's commercial success may been potentiated by a long-standing tradition among young trainees (particularly men) who, in the absence of qualified supervision, regularly trained to failure as an intuitive way of obtaining objective feedback about their progress. Whenever an additional rep could be performed with a given weight, the trainee was psychologically reinforced, which further entrenched this "habit."

Unfortunately, it also reinforced poor exercise form and the tremendous frustration that set in when, after several months of monotonous training, the inevitable plateau set in. This frustration then paved the way for numerous ill-conceived commercialized training "systems" that emerged over the past several decades. The result is an endless cycle of unsupervised trainees switching from one miracle method to another, in an endless search for the "perfect program."

Before we criticize Jones or the authors of the many programs available today, it may be necessary to revise our expectations of what a training method should and shouldn't do. Remember that nearly any training method can be effective, at least temporarily, for the following reasons:

1) Beginners will make short-term progress with any training method, provided they aren't injured in the process.

2) Many people train in a very monotonous manner, rarely changing acute exercise variables such as choice of exercise, order of exercise, rest periods, and load (volume and intensity). When such a person changes programs, they will progress, at least temporarily.

Conversely, NO training program is perfect because:

1) Everyone is different. No two people respond exactly the same to a given program.
2) The body will eventually accommodate to any program, and when it does, you hit a plateau.

The conclusion that might be drawn from these points is that all methods can be viewed as "tools" which have a certain degree of utility when used in the proper proportion and in the right context. The problem is when a proclamation is made that "This is the perfect program for all people all of the time!"


A significant impediment to discussing this issue is the lack of consistent
working definitions for several terms which are germane to the discussion at

What is "Training to Failure”?

The very definition of "training to failure" needs considerable clarification. Does it mean concentric failure? Eccentric failure? Inability to complete another repetition in good form? (and what is "good form?") Inability to maintain the desired tempo (speed of execution)? Are we referring to failure of the cellular, or neural system? Failure of the stabilizers, or prime movers?

For the purposes of this discussion, "training to failure" describes training in a manner where each set is continued to the point where further concentric repetitions "in good form" cannot be completed under the lifter's own volition. Second, the notion of failure is inexorably linked to the magnitude of effort and ability to withstand pain and fatigue— both of which are subjective qualities.

What is "Good Form?"

While the amount of resistance, number of sets and reps, etc., constitute the quantitative element of training, good form (or exercise technique) can be seen as the qualitative element. Exercise technique includes range of motion, tempo, and control over the resistance being lifted. For the sake of variation, bodybuilders should plan for regular variations in tempo and range of motion. Such variations help to break through strength and hypertrophy plateaus.

Control, however, should never be sacrificed, especially for the purpose of "eeking out" another repetition. For the sake of this discussion, "good form" will be defined as "exercise performance which is consistent with pre-determined objectives concerning range of motion, tempo, and control of the resistance."

Using this definition, it is not considered bad form to lift a weight through a partial range of motion, as long as you pre-determined that the repetitions would be performed in that manner. On the other hand, if you planned to do parallel squats, and start losing depth due to fatigue, this would be considered bad form. Similarly, if you plan for a certain tempo (duration of each repetition) or even rest period, it would be considered bad form to alter these parameters in the middle of a workout.

What is Intensity?

Sports scientists and bodybuilders often assign two very different meanings to this term. In the sports sciences, intensity is usually defined as the difficulty of the work performed, expressed as a percentage of 1RM (One repetition maximum), or an athlete's maximum poundage for a single repetition for any given lift. Using this definition, if an athlete has a 1RM of 400 pounds in the leg press, a set performed with 350 pounds is more "intense" than a lift performed with 300 pounds, regardless of how many reps were performed, how close the set came to failure, or how much mental effort was applied.

Most bodybuilders, on the other hand, define intensity as the magnitude of effort applied to a task. Using this definition, a leg press of 300 pounds might be more intense than a set with 350 pounds, if a greater effort was applied to that set.

For our purposes then,we will distinguish between "extrinsic" intensity (or, the magnitude of the external load) and "intrinsic" intensity (or, the magnitude of effort applied against that load). It's important to recognize that extrinsic intensity is objective, and intrinsic intensity is subjective. In other words, we can measure the weight on the bar as a percentage of maximum, but when someone claims that they "went to failure," we have to take his or her word for it.

Objectives and Methods of Training

For bodybuilders, the object of training is muscular hypertrophy. The methods used to accomplish this objective are dictated by various training principles, most notably the principle of progressive overload. Fatigue, and occasionally failure, are unavoidable by-products of these methods. Viewing fatigue and/or failure as an objective of training (as many bodybuilders do) is masochistic and counterproductive.

The hallmarks of successful training are long-term consistency and progression. But progression must be gradual— very gradual— if it is to be consistent. Many athletes insist on always taking a set to utter failure, even if it's not necessary to achieve a new personal record. But these same athletes neglect to project these gains into the future, which reveals the impossibility of continuing these gains.

As an example, if you manage to put 5 pounds a week on your squat, this equates to 20 pounds a month, and 240 pounds a year. If this could be continued for even three years, you would be a national level powerlifter, with size to go along with it! A better approach is to achieve very small increases in load on a regular basis, even though you won't reach failure. These smaller increases are easier for the body to adapt to, and recuperate from. Taking each and every set to complete failure is like trying to run a marathon at sprint speed— after a very short period of sprinting, you'll have to slow down considerably, if you expect to finish the race.

The Downside of One Set to Failure

As stated earlier, few training practices or techniques are good or bad in the absolute sense. Most often, it's a matter of application and context. Performing all sets to failure (or, trying to) is particularly problematic, for the following reasons:

1) Insufficient training volume for hypertrophy development

Many studies have confirmed that metabolic changes associated with muscular hypertrophy are best instigated through loading by high volumes, whereas neural adaptations are best brought about through high intensity loads. Training volume is calculated in pounds lifted per unit of time. If you plan to lift a certain weight for 5 sets of 5 reps, only the last set would approach concentric failure— if you went to failure on the first set, the subsequent sets would have to be performed with significantly less weight.

This decreases volume, which can negatively impact muscular hypertrophy. International strength coach Charles Poliquin observes that for any two athletes on the same basic program, the athlete who uses a higher volume will have greater hypertrophy [1]. This observation may be due in part to increased levels of anabolic hormones which are associated with multi-set (as opposed to single set) training [2].

A second factor to consider with respect to the training load is that there is a limit to how long you can achieve progressions in intensity, but increases in volume can be achieved for a much longer period. For example, after about 9-10 years of solid training experience, you'll arrive at (or very close to) your maximum lifts (1RM's). Past this point, it becomes nearly impossible to increase the training load through increases in intensity. It's much more feasible at this point to increase training volume (by adding reps and/or sets). In this way, you can continue to make gains in muscle mass.

2) Injury potential, both acute and chronic, increases

Noted exercise scientist Paul Ward warns that training to failure results in ischemic reperfusion, or oxygen deprivation, followed by oxygen perfusion. This results in massive free-radical damage to DNA and cell membranes. International Sports Sciences Association co-founder Dr. Sal Arria cautions that many soft tissue injuries occur when failure terminates a repetition in mid-stroke. "When the weight on the bar exceeds the muscle's ability to lift it, something has to give and usually, it's the musculotendinous junction" One of the most important functions of a spotter is to stay alert and keep the bar moving in order to avoid such injuries, according to Arria.

According, to powerlifting legend Fred Hatfield, if fatigue is so great that stabilizers and synergists (which typically tire faster than the prime movers) become too fatigued to allow maintenance of proper form, you're asking for trouble.

3) Potential for overtraining increases

Louie Simmons, well-known coach to many elite-level powerlifters finds that taking sets to failure "has an ill-effect on the central nervous system," which delays recovery. Simmons is noted for producing scores of high-ranked lifters with relatively low-intensity training

4) Regular failed attempts lead to a reduction in a lowering of the Golgi Tendon Organ (GTO) excitation threshold [3].

Successful lifts which are above what the body is used to will raise the excitation threshold of the Golgi Tendon Organ, while failed attempts tend to lower it. What this means in bodybuilding parlance is that the more often you miss a lift, the more likely it is that you'll miss it again in the future.

Is Training to Failure Necessary?

Clearly, it is not. The overriding concept is that, like all training methods, training to failure is a tool. No tool should be used all the time for all applications. But used judiciously, it can be a useful training method. Any training program which plans for progressive resistance, consistency, and variation is likely to produce success.


1) Plan and document your training. If your best effort in the bench press is 225 for five sets of five repetitions, your goal should be to surpass that effort— either by getting five more pounds for 5x5, or by getting a greater volume with the same weight. When you do, you'll progress, even if you don't go to failure on each and every set. Keeping a training log is a must in order to know what barriers you're trying to surpass. Use one!

2) Use and apply strictly defined technique parameters for yourself. Cheating (by utilizing co-contraction from non-targeted muscles) only encourages inefficient movement patterns, poor posture, and potentially, injuries. Your technique on the last rep should be identical to the technique you use on the first repetition.

3) Progress is a function of gradually increasing your training load over time—not how "trashed" you feel after a workout.

4) Careful attention to acute program variables can have a big impact on how much volume you can comfortably tolerate. Here are two examples:

a) Muscles can be worked more thoroughly by first training in an unstable environment (i.e, free weights) which challenge the stabilizers, and then moving to a stable environment (i.e, machines) [4]. To test this for yourself, first do a set of dumbbell bench presses to fatigue. Next, load a barbell with the same weight, and immediately do a set.

You will find that you can lift this weight, despite failure on the DB bench. Next, go to a machine bench press, load it with the same weight, and you'll find that you can continue even further. This phenomenon is an example of "stabilizer failure," meaning that the motor cortex will limit neural drive to the prime movers when it senses that the body is unable to stabilize a load. This phenomenon has vast implications for the majority of trainees who primarily work prime movers through machine exercises only.

b) Because fatigue is specific [5], greater workloads are possible if sets of contrasting exercises are performed back to back, as opposed to finishing all sets for a particular exercise before proceeding to the next. As an example, if you plan to perform bench presses and lat pulldowns in the same session, sets 1,3,5, etc., would be bench presses, and sets 2,4,6, etc., would be lat pulldowns.

The more distant the two muscle groups are from one another, the greater the reduction in residual fatigue. Still another method of reducing fatigue is to alternate between low repetition sets, which fatigue primarily the nervous system, with high repetition sets, which fatigue primarily the metabolic system. The low repetition sets facilitate greater neural drive, which carries over to the high repetition set, allowing a greater overall workload to be performed.

c) Except for beginners, a linear progressions of training load, where the athlete attempts to add resistance each and every workout, result in early stagnation and loss of improvement. A more productive approach is a "three steps up, one step down approach" [6] which allows for periodic regeneration and continued improvement.

5) For hypertrophy development, remember that muscles consist of more than just contractile fibers. Use a variety of repetition ranges to stimulate all elements of the muscle cell— including sarcoplasmic volume, capillary density, and mitochondria proliferation. (sarcoplasmic hypertrophy)

6) It is especially important to recognize the qualitative components of a good set— elements such as the feel, control, and overall mastery of the movement. Over-reliance on achieving the maximum number of repetitions at any cost is an invitation to injury and long-standing technique errors. A useful guideline is "Once you find yourself cheating, you're already beyond failure!"

7) Stick to conventional or "basic" training methods until they no longer yield results. If your neuromuscular system experiences every strength training method known to science in your first year of training, what will you do when you hit a plateau? Save "advanced" methods, such as partial repetitions, eccentric training, and ballistic methods for later, when you're advanced.

Training to Failure: Traditional and Revised Definitions

The majority of trainees define training to failure as continuing a set of repetitions (including both the concentric and eccentric portions of the rep) until no further repetitions are possible without a considerable erosion of form, or assistance from a partner, or both. Frequently, after concentric failure is reached, the trainee will continue the set, either by cheating (utilizing co-contraction from additional muscle groups), or with the help of a partner by either 1) completing a certain number of eccentric-emphasized reps, 2) performing "forced reps" (ie., utilizing help on both the concentric and eccentric portions of the reps), or performing "strip sets," meaning, the partner continues to reduce the weight on the bar until no further repetitions can be completed.

Other authors have rightly pointed out the fact that failure is specific to fiber type. As an example, you may select a heavy weight, and reach failure after performing 3 repetitions. While no further repetitions are possible with this weight, it would still be possible to lower the weight (as in a strip-set) and continue even further.

Olympic lifters terminate their sets when the ideal tempo and/or coordination erodes beyond acceptable parameters. For this reason, Olympic lifters rarely if ever utilize spotters, even on their heaviest maximum attempts, since (at least in theory) the worst thing that can happen is that the last rep will be slower than desired.

Is One Set Really Enough?

Many proponents of the "one set to failure" method justify their claims by suggesting that one set is sufficient to recruit a maximal number of motor units. While this may be true (although there is little solid data to support this statement), this approach assumes that simply recruiting a motor unit once is sufficient to fatigue it, which is a prerequisite to hypertrophic adaptations.

For beginning trainees, it may be that single exposures to a training stimulus are sufficient to provoke an adaptation. But athletes with even moderate experience are likely to require multiple exposures (sets) in order to fatigue the target motor units9. Hypertrophy of other biological tissues is accomplished not by stressing the tissue close to its limits, but by applying a stress which is slightly beyond what it normally encounters. Bone, as an example, hypertrophies when a force equaling approximately one-tenth it's breaking point is applied. This example supports the contention that gradual progression is the ideal method for achieving muscular growth.


1) Personal Communication, February, 1996.
2) "Growth Hormone Release Following Single Versus Multiple Sets of Back Squats". Bruce W Craig and Ho-Youl Kang at the Human Performance Laboratory, Ball State University. Journal of Strength and Conditioning Research, 1994, 8(4), 270-275
3) Personal communication with Dr. Fred Hatfield, January, 1996.
4) Program Design Video Series, Paul Chek Center for Health & Performance, LaJolla, CA, 1996.
5) Zatsiorsky, V. M., Science and Practice of Strength Training, p.p. 111, Human Kinetics, Champaign, 1995.
6) Bompa, T.O., Periodization of Strength, Toronto, Veritas Publishing, 1993, p.p. 53.
7) Telle, J., Beyond 2001: New Approaches to Scientific Training for the Advanced Bodybuilder, EDICT, Denver, 1995.
8) Hatfield, F.C., Fitness: The Complete Guide, ISSA Publications, Santa Barbara, 1995.
9) Fleck, S.J., & Kraemer, W.J., Designing Resistance Training Programs, Human Kinetics Publishers, Champaign, 1987, p.p. 58.
10) Baechle, T.R., (Ed.) Essentials of Strength and Conditioning, Human Kinetics Publishers, Champaign, 1994.


About The Author

Charles strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.