Top Ten Habits for a Great Life


Do you want to know the top ten good habits for living an amazing life?

A smart man once said, “First we make our habits and then our habits make us.” This is so true.

A habit is a pattern of behavior. It is something we do without even really having to think about it. Therefore, we need to make our habits good ones. We want to regularly repeat behaviors that automatically lead us to a great life.

Top 10 Good Habits to Cultivate

I’ve been studying good habits for a long time now. I’ve also observed which ones work and which ones don’t. On the surface, the behaviors on my list below seem pretty simple, but their importance is all too often overlooked. Therefore, we are hit or miss in how we apply these in our lives. So, it isn’t that these simple behaviors aren’t effective, it is our lack of consistency that is to blame for the uncertain results we get.

In other words, the secret sauce in all this is constantly repeating these behaviors day in and day out. By making these simple, yet powerful, actions into true habits, we will become that person that naturally creates a great life for themselves.

Here’s a list of the ten best habits to make your life great (in no particular order):

1. Be on Time

Woody Allen once said, “Eighty percent of success is showing up.” I’d take that a step further to say that eighty percent of success is showing up on time. If you are late, you start with one strike against you. In a competitive world, you simply cannot afford this kind of disadvantage right out of the gate. Plan to make sure that you are always on time. In your planning, you must allow for unforeseen delays. Showing up on time is a habit that will serve you well in all the areas of your life.

2. Take Action

Those that cannot overcome procrastination will be doomed to a life of mediocrity. I know that we all put things off from time-to-time, but teaching yourself to be a person of action without delay is one of the most important habits that you can cultivate. Mark Twain said, “If you have to eat a frog, don’t look at it for too long.” The more you stall and put off difficult tasks, the more anxious you will become about it. The best thing is to get it behind you. Do your most important task first thing each morning. This will get you started on the right foot and help you to consistently move toward your goals.

3. Stay Positive and Optimistic

There has been a lot said about having a positive attitude. So much so, that you may hate hearing about it again. However, the importance of making optimism a habit cannot be overstated. In large part, you get out of life what you expect. If you expect to be miserable and to fail, then you likely will. Your thoughts are the seeds from which everything else in your life grows. You can’t plant one thing and expect to harvest another. Life just doesn’t work that way. You may or may not believe this, but it is true. Those that enjoy the most success in life understand this clearly.

4. Work Hard

Zig Ziglar said, “A lot of people quit looking for work as soon as they find a job.” The best things in life, personal and professional, come to those that make hard work a habit. If you want great kids, then you have to work hard as a parent. If you want to be a great writer, then you have to work hard to learn to express yourself clearly. Those that actively look for the difficult tasks and tackle them with gusto are the ones that reap the rewards. Thomas Edison said it best, “Opportunity is missed by most people because it is dressed in overalls and looks like work.” Make hard work one of your habits and you’ll discover all kinds of new opportunities.

5. Take Calculated Risks

Risk is a part of life. The old adage “Nothing ventured, nothing gained” is absolutely true. Every time a football team steps onto the field, they risk losing. However, they know there is absolutely no chance of winning if they don’t get in the game. Therefore, they make it a habit to show up every week. Are you willing to risk showing up? Calculated risks are mandatory if you want a truly great life. I say, “calculated” because “A fool and his money are soon parted.” If you do stupid things that are too risky, then you will pay dearly. For a great life, take calculated risks regularly, but don’t be a fool.

6. Invest Wisely

You can invest money, time and/or energy into what you value. If you invest wisely, then you will produce a return that is much more than what you put in. Habitually invest in the right things and you will produce a great life for yourself. Investing is all about buying into your own future. It is being willing to sacrifice now for greater returns later. Our culture seems to want it all now. This is certainly not wise investing. The law of the harvest prevails in life. Understand how to incorporate this as a habit in your life and you will be miles ahead.

7. Think Long-Term

Most failures are a result of wanting and expecting too much, too soon. You just can’t rush life. If you try, you will likely end up on the short end of the stick. Researchers have known for decades that those with greater self-control or the ability to put off immediate gratification for a bigger reward are more likely to succeed (see this article for details). Make long-term thinking a habit in every area of your life and you will come out well ahead.

8. Get Along with Others

Life is not a solo sport. That’s why clear back in Kindergarten you were evaluated on your ability to work well with others. If you want to enjoy the best life possible, then you need to learn to get along with a wide-range of people. Honing your skills in this area will certainly help you to improve your life. Not all of us can be exceptional connectors, communicators and collaborators, but even a modest improvement in our habits in this area can produce tremendous results.

9. Love Unashamedly

We all need love. The thing is, we have to give love in order to receive it. If you want the very best life possible, then I’d tell you to love people unashamedly. What do I mean by this? I mean don’t worry about getting hurt or looking stupid. Love people with your whole heart and make sure it is no secret. Again, I don’t mean that you should be a complete fool, although you may feel like this makes you one from time to time. That’s okay, because loving people this way will make your life happier overall and that’s what counts.

10. Get Adequate Rest

Finally, I’ll wrap this up with a basic need that seems to continually get ignored. The CDC says that insufficient sleep is a public health epidemic. You simply cannot perform at your best if you are not getting adequate rest. Eventually, this bad habit will catch up with you. Your body will not let you get away with ignoring its demands forever. Your best bet is to develop better sleep habits before the crash. This will ensure you that have the capacity to always do your best.

What did I miss? What other habits are essential to living a great life?  Let me know on my Facebook Fan Page.

MRT vs Hybrid Cardio

I just got back from visiting Nick Nilsson's place in Arizona only to find

my inbox flooded with question about MRT and whether or not it's the

same as "hybrid cardio". 

Before I answer that, lets review why we do "hybrid cardio" in the first

place..........

Q:  What is a hybrid muscle?

A:   When talking about "super hybrid muscle," I'm referring
to a muscle that has essentially been reconfigured, adding mitochondrial
density, which results in a bigger stronger muscle with more endurance
capacity. This is accomplished by combining cardio and strength training
into a single activity.
By combining cardio and resistance activities it causes the composition
of muscles to transform from predominately type II or type IIb into Type III.
By doing this, we are able to push "beyond our genetic limits".
Having more mitochondria in the muscle cells means that more nutrients
can be processed, giving the muscles the ability to work considerably harder
for longer periods.  They're also able to grow larger and are able to resist
getting tired for longer periods.
Q:   How do I build this hybrid muscle?
A:  With "Hybrid Cardio" or what we like to call "resistance cardio" we can
use weights or other resistance training tools to enhance our training by
tapping into the type III muscle fiber.
I like this form of cardio training because it really gets your heart pumping.
By adding the resistance you increase the intensity and can burn more calories
in a shorter period of time.
It's also a time saver.  Rather than doing weights first and using a cardio
machine afterwards you can combine both into a single workout or even a
single exercise.  Besides in our opinion it's just more fun than jogging on a
treadmill.

Q:  Will Metabolic Resistance Training help build hybrid muscle?

A:  Yes it will because "metabolic resistance training" is a new term for 

something I've been talking about for years called "hybrid cardio" or

"resistance cardio".

It works, it works well and yes it will help you build the super hybrid

muscle fiber that utilizes more fat for energy.

I'm very happy to see that other fitness experts are starting to spread the

word on this.  In fact if you're looking for more "hybrid cardio" workouts to

add to your routine I suggest you take a look at Joel Marion and Craig

Ballantyne's 24/7 Fat Loss program that was just released today for $30 off.

These workouts would make a great addition to your LHM Reloaded program

and can be used as a plug-in.

Build Hybrid Muscle <<< Using MRT or Hybrid Cardio Workouts

Keep training hard,

7 Super Foods That Silence Pain Fast

7 Super Foods That Silence Pain  <--- Read it now 

Plain old FOOD is a great way to reduce the pain you
feel everyday.

(It can also cause pain as well... if you're eating the
wrong kinds)

... and this blog post reveals our top 7 super foods
that silence pain and inflammation.

By the way, the #1 food listed is kind of a "weird" food
that you would never expect would reduce pain!

Read the blog post now   <--- Click to read it!

Sample 24-7 Workout (try this)

MRT (Metabolic Resistance Cardio aka Hybrid Cardio)
MCT (Metabolic Conditioning Training)
MFF (Metabolic Fat Loss Finishers)

All in under 40-45 minutes, three times per week.

Here's what it looks like when it all comes down to the real results.

Phase 1 - Day 5 - Workout C

• Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

1A) DB Incline Press - 8 reps (2-0-1)

1B) DB Split Squat - 8 reps per side (2-1-1)

1C) Cross-Body Mountain Climber - 12 reps per side (1-0-1)

• Perform the above circuit with no rest between exercises. 
  Rest 1 minute after completing the circuit.  Repeat the circuit
  twice more for a total of 3 rounds, resting 1 minute between each. 
  After completing all rounds rest 1 minute and move on to below circuit.

2A) DB Lunges - 40 seconds

2B) Spiderman Push-up - 40 seconds

2C) DB Chest-Supported Row - 40 seconds

• Perform the above circuit with no rest between exercises. 
  Rest 1 minute after completing the circuit.  Repeat the circuit
  twice more for a total of 3 rounds, resting 1 minute between each. 
  After completing all rounds rest 1 minute and move on to below circuit.

3A) DB Biceps Curls with Palms-up - 40 seconds

3B) DB Triceps Extensions - 40 seconds

3C) DB Rear Deltoid Raise - 40 seconds

• Perform the above circuit with no rest between exercises. 
  Rest 30 seconds after completing the circuit.  Repeat the circuit
  twice more for a total of 3 rounds, resting 30 seconds between each. 
  After completing all rounds rest 1 minute and move on to below exercise.

4) Bodyweight Squat - 20 seconds squats followed by 10 seconds rest

• Perform the above exercise for 20 seconds. Rest for 10 seconds.
  Repeat the exercise eight more times for a total of 9 rounds. End workout.

Discover Your Body's Repair Power

Hi


The most profound insight I ever gleaned about staying healthy came to me after years of reporting on stories of truly remarkable remissions, recoveries, and renewals.
In a nutshell, it is this:
Our marvelous human body possesses the awesome ability to repair and renew itself as long as we live.
In fact, your body is performing this near-miraculous feat this very moment as you read this!
Now this probably comes as no surprise to someone with your health awareness. But the average person has a very different idea.
Most people believe we are born with a perfect body that slowly deteriorates as we age, until it finally falls apart.
They see their body as a machine -- something that requires continual maintenance from doctors, whose job is to repair our damaged parts.
Most doctors believe this too. Indeed, our entire allopathic medical system is based on this idea.
But this mechanical model of the human body is precisely where modern medicine has gone wrong.
In reality, a doctor's role in the healing process is very small. Most of the job -- as much as 90% of it -- is accomplished without any need of a physician or his medicines.
If you nick yourself shaving, what happens? Almost immediately, new tissue begins to form -- and days later you can't even tell where the cut was.
Break a bone and the same regenerating process occurs. Even more remarkable, the healed bone emerges stronger than before.
The same is true for damaged arteries ... injured brain cells and nerve tissue ... and worn-out cartilage in arthritic joints.
Doctors have been quick to downplay this self-healing ability.
"Joint cartilage just doesn't regenerate very well," they like to say.
Ten years ago that's exactly what brain surgeons thought about brain cells: "Once you lose a neuron, that's it. They don't regenerate."
And as recently as three years ago, cardiologists were sure that heart tissue damaged by a heart attack never repaired itself: "Dead heart cells don't regenerate."
Today we know they were dead wrong in each instance.
Brain cells and heart cells do regenerate -- just like all living tissue in the human body...
And that includes joint cartilage! Let me give you an example...
One prominent physician is demonstrating this phenomenon to the skeptical medical community in a dramatic way.
His remarkable joint-regenerating method is helping thousands of people to find new freedom from chronic pain, disability and pain-relieving drugs.
He describes it as "giving yourself a joint replacement, but without the surgery or expense."
It's pretty remarkable. If you're troubled by pain and immobility in your joints or lower back, I suggest you investigate his novel approach by clicking here..
I hope you'll always remember that your body is committed to repairing and regenerating itself -- and will continue to do so as long as you live.
No matter how old you are, it will generate new skin, bones tissue, muscle, and cells. Your immune system will continue to conquer bacteria and viruses, colds and flu, cancer and other diseases. And your wounds and bruises will heal, just as they have all your life.
There's just one catch.
You must provide your body's remarkable repair power with the nutritional materials and building blocks it needs to keep going and growing.
That's our job -- yours and mine. Not the doctor's.
Keep doing this and you'll be as awe-struck as I am by the
miracle within each of us.
   

---

Arnold Schwarzenegger Bodybuilding
On Use of Steroids

1974. "I take steroids because they help me an extra 5 percent. Women take the (contraception) pill. They are somewhat similar. I do it under a doctor's supervision."

1977: "Yes I have used them, but no, they didn't make me what I am. Anabolic steroids were helpful to me in maintaining muscle size while on a strict diet in preparation for a contest."
1987: "I don't worry about it, because I never took an overdosage."
1992: "In those days you didn't have to deal with the black market. You could go to your physician and just say, 'Listen, I want to gain some weight, and I want to take something.' Then the physician would say, 'Do it six weeks before competition, then it will be safe.' And that's what you would do. The dosage that was taken then versus taken now is not even 10 percent. It's probably 5 percent."
1996: "I used steroids. It was a risky thing to do, but I have no regrets. It was what I had to do to compete. The danger with steroids is overusage. I only did it before a difficult competition – for two months, but not for a period of time that could harm me. And then afterward, it was over. I would stop. I have no health problems, no kidney damage or anything like that from using them." 

Arnold Schwarzenegger on Diet

 

Eating is at the core of bodybuilding principles. Many have asked Arnold what the best way to gain weight is. His reply is usually proper nutrition along with intensive training. Bulking up is a sure way of gaining mass, but by simply keeping fat content low and recording what you consume in a food log, one can gain, according to him, 12 pounds of pure muscles mass each year until they reach their body-size limit.

Arnold Schwarzenegger Bodybuilding Tips
For those who have a hard time gaining weight, Adnold advises that they should:

Eat 5-6 smaller meals a day

Eat carbs half an hour after exercising

Rest at least 3 days a week

Sleep 8 or more hours a day

Eat 30 to 50 grams of protein with each meal every 3 hours

Not avoid unsaturated fats because they raise hormone levels

Eat between 60 and 100 grams of carbs per day

Eat no more than 3 eggs a day

Substitute beef and pork with chicken and fish

Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead

Use supplements and protein shakes to get the required daily amount of protein

Arnold Schwarzenegger
Bodybuilding History

 

In the last 30 years the body building incredible grown because of the big number of fans and his popularity. Today the sport men have at their disposal all kind of food diets and training techniques which helps to build their bodies.

Even today Arnold Schwarzenegger who built his body in the late '70, has an incredible muscle structure. With his body, he succeeded to win seven Mr. Olympia prizes (1970 – 1975 and 1980).

Bodybuilding Competition History

Year	Competition	Country
1965	Mr. Europe - Junior	(Germany)
1966	Best Built Man of Europe	(Germany)
1966	Mr. Europe	(Germany)
1966	International Powerlifting Championship	(Germany)
1967	NABBA Mr. Universe - Amateur	(England)
1968	NABBA Mr. Universe - Professional	(England)
1968	German Powerlifting Championship	(Germany)
1968	IFBB Mr. International	(Mexico)
1969	IFBB Mr. Universe - Amateur	(USA)
1969	NABBA Mr. Universe - Professional	(England)
1970	NABBA Mr. Universe - Professional	(England)
1970	Mr. World	(USA)
1970	IFBB Mr. Olympia	(USA)
1971	IFBB Mr. Olympia	(France)
1972	IFBB Mr. Olympia	(Germany)
1973	IFBB Mr. Olympia	(USA)
1974	IFBB Mr. Olympia	(USA)
1975	IFBB Mr. Olympia	(South Africa)
1980	IFBB Mr. Olympia	(Australia)

 

Arnold Schwarzenegger Workout Bodybuilding Training Routine

Arnold Schwarzenegger Workout
Bodybuilding Training Routine

Mon, Wed, Fri 

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs: 
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop. 

Tues, Thurs, Sat 

Biceps: 
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: 
Same as Monday, Wednesday, Friday workout

3 Amazing Six Pack Ab Secrets

Here are 3 Amazing Six Pack Ab Secrets They Don't Want You to Know
The real secret to Six Pack Abs is not to do hundred crunches a day but to follow these 3 timeless secrets to get ripped.
Here Vince Delmonte, author of  Your Quest for Six Packs explains 3 Cool Secrets To 6 Pack Abs. Do check out his  Six Pack Abs Website and see dozens of guys who have build rock solid Six Pack Abs.
------------------------

3 Six Pack Ab Secrets They Don't Want You to Know

By Vince DelMonte

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
1. First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example.
Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Recommended Resource: Your Quest for Six Packs
 
2. Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado.
While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
 
3. Finally Carb timing is key
when it comes to carbohydrate intake and getting  6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
------------------------

About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at ExerciseGoals.com/YourSixPackQuest. He specializes in helping chubby guys and gals get  six pack abs without gimmicks, supplements or dieting.

------------------------
Regards

Hameed Sidd
ExerciseGoals.com

 

Gironda Explains His Oppossition to Running

UNDER BURN FAT/FAT BURNING, EXERCISES TO BUILD MUSCLE, HORMONES/HEALTH, MUSCLE BUILDING/ROUTINES,RECENT POSTS

In response to request to elaborate on problems of running in conjunction with bodybuilding: after thirty years in the gym business a man does not have to be very smart to learn a few basic truths. Observation of repetitious failures of successes in bodybuilding problems finally becomes startlingly clear.

Even animals learn through repetition without any outside influence. The first article I ever wrote for a physique magazine was concerning overtraining (Train, Don’t Strain).

Top men from all over the country who consult me on their training problems are all, down to the last man, overtraining! Too many sets, too many reps, too many different exercises. I teach them to simplify their routines and if you can absorb this – train harder. (Train over your head).

Get more work done in the shortest period of time, and stay within the confines of your own personal blood sugar levels. Blood sugar level drop and losing your pump go hand in hand. When this occurs you drop into a catabolic state (overtonis, hormone loss, capillary shrinkage, flaccid muscle tissue and a smooth appearance).

At this point you have over-trained; this happens because the central nervous system, stimulating capillaries to expand, suddenly stops the process so you do not rupture the capillaries. At this point there is a definite muscle tissue loss, which is followed by general weakness and lassitude (Negative Nitrogen Balance).

Abdominal work also produces central nervous system shock and the aforementioned condition if not fully understood by the trainer. Needless to say, running also produces the same state. At this point I am presenting an article from a jogging and running magazine (now out of print) called “Fitness for Living”, November, December, 1968 issue.

The article explains what makes muscle tissue grow and what does not. Also, I am including a page from my newest booklet on ‘Overtonis’ (Vince’s 6-Week Bulk Course).

Increasing Muscle Size:

Many people are under the misconception that any exercise makes muscles grow larger and stronger. That’s not true. Back in 1925 German scientists discovered that to acquire large muscles you must increase the intensity of work done within a given time. That means that it doesn’t matter how much work you do. What counts is how fast you do it.

This discovery has come to be known as the overload principle. Perhaps the most famous experiment which demonstrates it involves rats trained to run at different speeds for varying lengths of time. Rats that ran at 6 meters per minute for 195 miles had smaller muscles that rats that ran at 26 meters per minute, but for only 58 miles.

In another study all rats ran the same speed. One group ran for an hour per day for three months for a total of 35 miles. Another ran at the same speed for 3 hours a day for six months, a total of 207 miles. When the experiment ended, the size of the muscles in both the groups remained the same.

The principle of overload also explains why sprinters have bigger and larger muscles that distance runners. Although it’s more work to run a mile than it is to run 100 yards, the sprinter is doing more work per second. Consequently, his muscles will become larger.

A muscle is composed of muscle fibers, the number of which vary from person to person in the same muscle. The muscle fibers in the upper arm of one man may number 40,000 while the calf muscle may contain 1,120,000 fibers. Another person may have only 946,000 fibers.

Heredity controls the number of muscle fibers present, and it will not change.  It it these muscle fibers which determine how large a muscle can grow. In 1897 an Italian scientist named Morpurgo showed that even though exercise had produced a 50 per cent increase in the size of a muscle, the number of muscle fibers stayed the same.

The reason for the change was the increase in diameter – about 40 per cent – of the muscle fibers. Thus, he developed the principle now commonly accepted that strength development has a definite limitation depending on the number of muscle fibers present at birth and on the fixed maximum size to which any muscle fiber may grow.

That means that people who want to grow stronger cannot expect unlimited development. Heredity has already drawn the line. But, through proper exercise they may reach their heredity boundaries.

The Bodybuilder’s Greatest Pitfall: Overtonis:

Overtonis is a condition caused by too many sets, too many different exercise combinations – in short, overwork, which causes muscle tissue loss, hormone depletion, weakness and a smoothed-out appearance, inability to produce a pumping effect and a general lassitude or weakness.

Overtonis produces a stringy appearance with no healthy round look apparent in a properly worked muscle.  Overtonis is caused by male hormone loss.

Overtonis causes the central nervous system to cease pumping blood into capillaries which might otherwise rupture. To achieve a maximum pump exercise until you notice pump loss.   At this point, check back the number of sets, tempo and repetitions required to achieve this effect. This is your personal exercise requirement level.

5 Bodybuilding Mistakes That SCREAM “Beginner”!

By Jeff Anderson
Everyone (even Arnold) had to start somewhere, right?

For the beginner, bodybuilding can be confusing.

All those machines… all those metal plates… all those no-neck brutes to laugh at you if you find yourself flipping around like a hooked bass when the barbell is resting on your Adam’s Apple after an unsuccessful last rep.

Spare yourself the embarrassment and you’ll also get faster results from your muscle-building battle plan.

Follow these 5 powerful beginner bodybuilding tips and you can enter the upper ranks of gym rats at your local iron jungle in no time…

Bodybuilding Mistake #1:

You can’t just go into a gym, jerk some weights around, drink protein powder and walk out rippling.

You need a proven bodybuilding workout plan.

Unfortunately, even “experienced” lifters go to the gym without a game plan, and frankly, it’s holding you back if you’re one of these guys.

Know what you’re going to do BEFORE you step out of the locker room – have it in writing – and follow it every workout!

That’s why I provide a simple “print-and-go” workout journal specially designed for ALL of our bodybuilding programs!

Bodybuilding Mistake #2:

Pick up weight… jerk up… drop down… repeat.

Bodybuilding is simple, right?

No so fast there sparky!

I’ve stopped counting the number of knuckleheads I’ve seen in the gym who think of themselves as “experienced” yet have horrible form!

Do yourself a favor and take a course on bodybuilding or hire a personal trainer for a few sessions to learn the proper form for your exercises.

Don’t get sloppy. Don’t rush. Bad form just wastes your time.

Good form takes balance, flexibility, and concentration – all good things.

Use good form, and you get great results.

Bodybuilding Mistake #3:

Don’t trust everything you read in magazines about supplements.

I know the lure of a “magic pill” is what you really crave, but understand that many of the muscle mags are owned by sports supplement companies.

Guess which products they’ll push?

Many magazines are nothing more than glorified ads aimed at beginner bodybuilding suckers.

Don’t get drawn into a bunch of expensive supplements because some juiced-up pro is holding a bottle of it, claiming it’s what created his mountains of muscle.

A great bodybuilding workout plan and proper nutrition will serve you WAY better than any supplement ever will!

Bodybuilding Mistake #4:

Be patient!

You build muscle by taxing it in the gym and then allowing your body to repair the microscopic tears you caused.

This takes time – about a week for each targeted muscle group – and patience.

If you’re tempted to overdo it – a common beginner bodybuilding mistake – it’s like taking the lid off a pot of water you want to boil.

It’ll never happen because you keep interrupting the process.

Start by only training each muscle group just one time per week and then experiment with your own frequency after that.

Keep your workouts short but intense.

Don’t work out more than an hour a day 3-5 days a week.

Go past that, and your workout’s working against you.

If you work efficiently, you don’t have to live at the gym.

Bodybuilding Mistake #5:

Don’t overestimate your capabilities.

It’s tempting to load up the bar with a bunch of plates to try to NOT look like a “beginner”, but believe me, nothing screams “newbie” more than some guy with horrible form because he’s attempting too much weight.

Plus, you’re just inviting a nagging injury that can keep you out of the gym for weeks as you heal.

Start with a lighter weight and stick with absolutely perfect form and you’ll see the best results from your bodybuilding workout!

These (obviously) aren’t the only mistakes I’m sure you’ve noticed, right?

Please Share YOUR Top “Bodybuilding Mistakes” Below…

Arnold Schwarzenegger’s Incredible Secret Arm Routine Revealed

In the 1970s, there was no need to consult grizzled mountaineers or your dentist’s dog-eared copies of National Geographic to find the world’s most awe-inspiring peak.

Denizens of any local gym knew that impressive mountain could be found in Venice, California, where there lived and trained an Austrian-born mountain of a man bearing an equally prodigious surname. Even today, many agree that when it comes to biceps development, Arnold Schwarzenegger has never been bettered. Sporting a pair of guns that purportedly stretched the tape to a surreal 22-plus inches, the Austrian Oak shattered previous standards and created a whole new archetype one to which every generation of bodybuilders since has aspired.

The Question Remains

So here we are, some 30 years later, and the question still begs: How did he do it; how did he carve those Matterhorns of muscle nestled between his rotator cuffs and elbows? Even more significant to you, the dedicated bodybuilding enthusiast, is the question, “Can I apply Arnold’s biceps training principles to spur new growth in my own arms?”

The answer is an emphatic yes. Although it must be noted that Schwarzenegger was uniquely qualified from a physiological standpoint to be an elite bodybuilder, the principles upon which he based his biceps-building plan visualization, dedication, intensity and consistency can be employed by anyone, from novice to professional.

To help you chart the course Schwarzenegger took to develop the world’s greatest biceps, we culled information and quotes from the extensive body of work that has appeared in Weider Publications over the years in Arnold’s name.

From Tiny Seeds Grow Mighty Oaks

It’s significant (and encouraging) to note that Schwarzenegger wasn’t born with massive guns. In fact, at the time he performed his first bodybuilding workout in 1962, the 15-year-old future Austrian Oak was a mere sapling all six feet and 150 pounds of him. But, he’s quick to point out, “When I was 10 years old, I was already flexing my arms every day. By the time I started bodybuilding at age 15, biceps were the most noticeable muscle group on my body. By flexing my biceps so much, I’d learned to control them more completely.”

“This mind-link ability then translated into my bodybuilding when I began training with weights. When I did a curl, it felt special, because I could instantly sense blood rushing into the muscle.”

See The Biceps, Be The Biceps

Many of us are aware of the mind games Schwarzenegger played in an effort to psych out his opponents come competition time (as illustrated in the film Pumping Iron). However, he didn’t reserve such tactics only for Lou Ferrigno, Franco Columbu or Sergio Oliva. In fact, the person to whom he applied his most intense psychological stratagems was himself.

“Throughout my bodybuilding career,” Schwarzenegger reflects, “I was constantly playing tricks on my mind. This is why I began to think of my biceps as mountains, instead of flesh and blood. Thinking of my biceps as mountains made my arms grow faster and bigger than if I’d seen them only as muscles.”

“When you think of biceps as merely muscles, you subconsciously have a limit in your mind, which for biceps is something in the area of 20″ or 21″. When you limit yourself to that measurement, it is very hard to get to that level and, needless to say, impossible to get past it. But when you think about mountains, there is no limit to biceps growth, and therefore you have a chance of going beyond normal mental barriers.”

That being said, Schwarzenegger makes the point that it is important to temper our zeal with a healthy dose of pragmatism. “Enthusiasm is extremely important at all levels of bodybuilding. However, a beginner must learn to be satisfied with small gains overjoyed, in fact. He must not be told that giant gains come easily, that he can get super big overnight as long as he trains like a champion.”

“His progress should be a history of small successes, and he should look forward to each gain with great anticipation.”

Eye on the prize.

“Whether it’s muscle or money, you have to make it with your mind,” reminds the Oak. “I once asked a fellow whom I had seen train for four years whether he had ever thought of winning the Mr. Universe. His answer was ‘Nab, I could never do that.’ He was right. With that attitude, he could never experience serious progress.” Got your head on straight now? Good! Let’s get down to the nitty-gritty.

A Shocking Development

As he did with every aspect of his life, Arnold Schwazenneger analyzed exactly what steps would be required for him to build the greatest biceps ever. Although his earliest biceps workouts consisted primarily of barbell and dumbbell curls, as he became exposed to American bodybuilding magazines, he picked up new exercises, such as the preacher curl. By the age of 19, Schwazenneger had already devised a method of training biceps unlike any other one to which his still-developing muscles couldn’t help but respond. “A typical training program would include barbell curls, dumbbell curls (seated or standing), preacher bench curls and concentration curls. Keep in mind, though, that the way I trained changed a lot of times, because I’d always try to shock the muscles,” Schwarzenegger says.

“I recall days when my training partners and I would do 20 extremely heavy sets of biceps work, with only four or five reps each set. Another day maybe only two days later we would do 10 more sets, 15 reps each, using a lighter weight.

“This shocking method was extremely important to my training. Your muscles tend to become complacent and resist growth if you are constantly doing the same workout for them. But if you try all different types of training methods, exercises, weights, set-rep combinations and training tempos, you keep the muscles off balance. They sort of say to themselves, ‘Wow, there’s a new thing here. He just did 10 sets of 20 reps, and the next workout he’ll do 20 sets of five reps. I’ll never get used to this. I can never build up a resistance to the training, so I guess I’ll have to grow!’”

And his arms did just that. They grew to 17″ when he was 17, 18″ at 18 and past 19″ by the time he was 19.

In fact, Schwarzenegger used this seemingly haphazard, yet carefully planned, system of shocking his biceps to stretch the tape measure past the 20″ mark. Interestingly, despite the great success he achieved with this program, he instinctively knew he could create even bigger and, more important, better biceps by making a few alterations to his training system.

Fine-Tuning

Ever the perfectionist, the Oak decided to modify what had been a wildly successful biceps routine for him. Whereas previously his sole concern was with packing on beef, now, as a professional competitor, he realized that he’d have to become more discriminating as to how and where he placed it. To this end, he chose to break up his biceps training into two distinct routines: offseason, which comprised the nine months following the Mr. Olympia contest, and precontest, which accounted for the three months leading up to the Olympia.

The offseason routine concentrated on building quality mass, while the precontest routine focused on etching crystalline detail into his massive boulders of muscle.

Off-season Routine

When bulking up, Schwarzenegger would follow a six-day split, hitting arms twice per week. Incredibly, each arm workout would take a full two hours: 45 minutes for triceps, 45 minutes for biceps and 30 minutes for forearms, in that order. “The severity of using absolute maximum poundage for each exercise of this super-bombing routine requires three to four days of rest between arm workouts so that full recuperation and maximum growth occur,” Schwarzenegger instructs.

Breaking down curls into two main categories mass building and isolation Schwarzenegger chose two exercises from each group to ensure that he would build not just mass, but quality mass.

Exercise 1: Cheating barbell curl

“The cheating barbell curl stands alone for building mass. I start the movement with the barbell at the thighs, with a shoulder-width grip, and nudge it into motion with a slight body movement. This gives me sufficient momentum to pass any sticking points as long as I keep concentrating. I go to full biceps flexion, then lower the bar slowly to the starting position.”

“Since the palms face up, I get the benefit of supination, which peaks up the outer head of the biceps during full flexion, as well as developing thickness through the central section of the muscle.”

Exercise 2: Incline dumbbell curl

“I lie on a 45-degree incline bench. I prefer the low incline because it permits the biceps to fully extend at the bottom of the movement and remain under this tension during the entire movement upward.” One of the rules of muscle kinetics says that the greater the initial tension on the muscle, the greater the number of contracting fibers during flexion.”

“Therefore, when you have a lot of fibers contracting all at once, you are building mass. I strive for full extension and full contraction.”

At this point, his arms engorged with oxygen-carrying blood, Schwarzenegger would move on to the isolation movements.

Exercise 3: One-arm concentration curl

“This one is done in a standing bent-over position using the free arm for support.”

Form during this concentration curl movement becomes highly critical. The tendency prevails, even among the most experienced bodybuilders, to draw the elbow in toward the chest during this movement. The elbow must not move from the vertical plane of the curling movement. The upper arm must remain vertical, and the dumbbell must be curled to the shoulder. Although it seems like a restricting uncomfortable movement, it remains the secret to peak biceps development.”

Finally, with his arms screaming for mercy, Schwarzenegger would head back to the dumbbell rack for a final assault with his fourth exercise.

Exercise 4: Standing alternate dumbbell curls

“As the dumbbell is curled, the hand is supinated as though trying to touch the little finger to the outer head of the biceps at the peak of the contraction.”

With this movement, you get that famous little burst of muscle that peaks up the outer biceps head and lends the ultimate touch to any kind of biceps pose. So you must remember to twist the hand as you curl, two motions in one. The biceps come into play quite strongly to supinate your hands, as well as to flex the arms. This little twist gave me separation, brachialis development and lower biceps thickness.”

That’s Enough

Four exercises, 20-26 sets, 45 minutes a monstrous biceps workout by nearly anyone’s standards. But for Schwarzenegger, it was just enough. “If I did them right, I didn’t need more,” he offers.

“There are supplemental things I’d do between sets like stretching my biceps muscle by extending my arm and drawing it backward. I feel that stretching releases the compression of the blood vessels and lets the blood rush in to perform its functions.”

Precontest Routine

“Three months before a contest, I would change my arm routine completely,” says the Oak. “My goal now was to zoom in on chiseling in all the cuts and shape possible. I’d cut down on my sets and go to a superset style of training and try to get a maximum pump each workout.” During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. Being that he was now working on a six-day double split (two workouts per day, six days per week), he’d be blasting his arms with this grueling routine three times each week. And you thought his mass-building routine was a bear! But there’s more.

“When I was zeroing in for a big contest, I’d stand in front of the mirror between sets for biceps and flex my arms, holding the flex for a minute, maybe two, even three minutes. I’d do that because contest posing is hard. Having muscle is one thing, but having control over it and endurance are two others.”

A word of caution from the big fella, though: “This system has worked very well for me, but it is a severe form of advanced training that is not recommended for beginners.” So just who, besides giant Austrians, can successfully employ either of these gut-wrenching routines?

Do As I Say, Not As I Do

The great Boyer Coe once said, “‘Heavy duty’ is the only way to train if you’re Mike or Ray Mentzer.” Steve Michalik burned through many more partners than he could find to keep up with his “intensity or insanity” approach to training. Now, it could be argued that Arnold Schwarzenegger is at least as, if not more, physiologically gifted than any pro ever. His recuperative powers are almost otherworldly and his threshold for pain legendary. So trying to emulate either of these two workouts may not be advisable, or feasible, for even an experienced bodybuilder. But, gifted or not, Schwarzenegger can also be credited with being history’s hardest thinking bodybuilder. Nothing he ever did throughout his bodybuilding career was accidental or haphazard, which means his programs can serve as tried-and-true templates for your own bodybuilding success, regardless of your experience level or development.

“For beginners, I’d simply advise doing five sets of barbell curls and five sets of dumbbell curls 10 total sets of eight to 12 repetitions,” Schwarzenegger says. “Concentrate on a strict movement, and try to gain some strength. Experiment with different curling arcs until you find the one that puts maximum resistance on your biceps.”

After training for a year or so, a bodybuilder is considered to be at the intermediate level, at which point Schwarzenegger advises, “I’d look at your biceps development and determine where you have weak points. Then I’d give you a tailored program to bring these weaker areas of your biceps up to par.

“If you lack biceps fullness,” he continues, “do heavy dumbbell curls. If you lack peak, do everything with dumbbells. Do plenty of concentration curls and dumbbell curls lying back on a high bench, like Reg Park used to do them.” Schwarzenegger says 12 sets total for biceps should serve the intermediate bodybuilder nicely.

Finally, Schwarzenegger reserves his most surprising bit of advice for advanced trainers. “The biggest post-intermediate-level mistake is to burn the biceps out. Biceps are basically a small muscle group, and you can’t do too much for them without overtraining,” instructs the Terminator of training. So, what constitutes overtraining? “I’d say the upper limit for biceps would be 15 sets in a hard workout, but I see all kinds of bodybuilders doing 25 to 30 sets on a regular basis.”

Not that there would be anything wrong with hitting the biceps with 25 to 30 sets per workout if your name happened to be Schwarzenegger.

Hasta La Vista !

Schwarzenegger spilled the beans and gave readers his advice for building massive biceps; now it’s your turn to put his wisdom to use. Put this magazine down, get to the gym and start bombing! Before you do, let the Oak offer you one last bit of wisdom, an axiom regarding muscle growth that spurred him through every workout to ultimate success: “It’s a case of mind over matter. If you’ve got the mind for it, only one thing matters reaching your goal. And you will!”

Arnold’s Off-season Bicep Routine

So Alp Me!

Arnold Schwarzenneger’s five rules for biceps

• Variety Switch around using barbells, dumbbells and cables.
• Isolation Don’t get help from the delts, lower back or other bodyparts when training biceps. Don’t swing the weight (except during chest curls).
• Full range of motion As this implies, move the weight in a controlled but complete fashion, unless you’re using an intensity movement for a shock session.
• Find the groove Locate the natural line of motion for each movement.
• Total concentration Don’t let your mind wander. Always fixate on the movement and the feeling in the muscle.

Using Arnold’s routine

We feel it’s our solemn duty to let you, our astute readers, know that Arnold Schwarzenegger is a one-in-a-million kind of guy, if not a once-in-a-lifetime phenomenon. “No kidding,” you say. “Why are you telling us something we’ve known since we had muscles worth flexing?” By overstating the painfully obvious, we hope to make the point that as a uniquely gifted athlete, Arnold was capable of doing things in a gym that most mere mortals might find overtaxing if not damn near impossible. Even in advanced athletes, symptoms of overtraining, including chronic fatigue and injury, can result from trying to follow Arnold’s workouts to a T or a T3. That being said, we believe that all bodybuilders young and old, novice and pro can benefit by following the principles presented by Arnold in this article.

Because bodybuilding is such an individual activity, it only makes sense that you should tailor every routine to your personal capabilities and goals anyway.

Unless you’re at an advanced level, we advise you not to try to emulate the volume of work Arnold did for biceps.

If you’re a beginner or an intermediate, perform two or three sets per exercise from his offseason routine, and see how it goes. If you’re an advanced competitive bodybuilder, we recommend that you confine yourself to performing three of the five precontest supersets.

In structuring your workload, remember what Arnold considers to be one of the greatest keys to bodybuilding success: Understand your own body.