Stength Training Trick INSTANTLY Makes You 20% Stronger!

 

What if I showed you a strength training trick that could INSTANTLY grant you up to 20% more strength in any exercise you do?

And would you be shocked to find that all you have to do is the COMPLETE OPPOSITE of what you were taught to do in the gym?

Do I have your attention?

Good – because I can even prove it to you with a simple demonstration…

The Stupid Strength Training Mistake
That’s Costing You Muscle…

Chances are you’ve been taught to EXHALE throughout the concentric portion of an exercise.

The concentric movement is the phase of the repetition when you are pushing or pulling the weight, contracting the muscles, such as when you’re pushing the barbell up on the Bench Press or pulling the bar down at the Lat Pull Down Machine.

In fact, how many times have you heard some spotter tell you to “breathe out!” as you’re struggling to get that last rep out?

This common blunder is actually causing you to use less strength, training you for less mass, and even increasing your chances of injury.

Let me show you a quick demonstration of why…

Simple Strength Training Exercise
That Reveals A Hidden Power Factor…

Ok, here’s your simple strength training lesson…

First take a breath – slightly more than normal but not extremely deep – and hold it.

Next, flex all of your body’s muscles…HARD!

There! Feel the power in those guns?

Now, do the exact same thing, only THIS time, after you’ve started flexing…

…begin to EXHALE

…while maintaining your “flex”

…until all the air is out of your lungs

Did you feel how your strength began to disappear little by little as you exhaled?

Well the same thing is happening to your strength as you’re trying to thrust that barbell into the air on your strength training routine.

By exhaling too soon, you’re giving your muscles less stability and oxygen to peform the extra effort you’re asking of them.

On the other hand, when your breath is held in, you create a very rigid torso, from hips to head, that gives your muscles something to “push” off of in order to lift heavier weights.

It’s kind of like the difference between doing pushups on a cement floor versus a floor made of lime Jell-O!

How To Use This Trick To Turbo-Charge
Your Strength Training Power By Up To 20%…

Let me explain the correct way to breathe for maximum strength and muscle gains.

Follow these 4 simple tips and turbocharge each rep…

1. Just before you begin the concentric portion of your repetition (in the bench press for example, it would be at the bottom position when the bar is at your chest), take a slightly more than normal breath.

(Note: Taking too extreme of a deep breath could create too much pressure. Your breath should feel “natural” yet deeper than normal.)

2. Begin your “pushing” movement (or “pulling” for exercises such as lat pull down or cable rows) while holding your breath tight.

3. Once you’ve just passed the “sticking point” of the movement (this is the “hardest” part of the movement, usually about the first 1/3 – 1/2 of the way to full contraction), breathe out slowly through your teeth. You should have exhaled fully exactly at the point of full contraction (for example, the “up” position if performing a bench press).

4. Inhale again slowly as you return to the “start” position.

This may take a bit of practice, but you should find that your body is already pre-programmed to operate this way…if you let it.

Everyone who has followed my Optimum Anabolics Program understands how important it is to tune into your body’s “6th sense” of power.

Your body knows it needs a stable core to push off of to create maximal force.

Listen carefully to it while using the above procedure and you’re sure to see new gains from your strength training routine!

Free Massive Muscle Building Workout for Bigger Biceps

By Jim Smith, CSCS

Dear Champion Friend,

Welcome to The Gun Show!

No, I do not mean the one where you see a lot of Battle Dress Uniform’s or old men with beards down to their chest, looking at a Luger that Rommel had strapped around his ankle. I mean The Gun Show were the armory consists of your GUNS! That’s right, your biceps and your triceps!

When you fist started to lift weights, chances are the first exercises you did where:

1. Barbell Curls
2. Barbell Triceps Extensions.

While these are fine exercises, there is much more to building huge guns. Read on and I will tell you how to turn your .22’s in to .50 caliber Desert Eagles.

1. Train Compound Movements: I don’t know if I can say anything else that hasn’t already been said about compound movements. They use a ton of muscle and they get you thick and strong. You train your legs and upper body with compound movements, so your arm training should be no different.

Also, before we get on a roll here, remember that the triceps account for about 2/3 of all of your upper arm size, so prioritize accordingly.

For the biceps I like to use chin ups. When you do curls (barbell or dumbbell) it is a single joint movement. We kick this up a notch when we do chins, especially close grip chins. Action is taking place at the elbow joint (elbow flexion) as well as the shoulder joint (shoulder flexion). Few biceps movements allow this to occur.

Also, when doing chins you are using your body weight which is probably more than you could ever curl with a barbell or a dumbbell. Added to that, you can externally load the movement to increase it’s difficulty. For triceps, I have found that close grip 3 or 4 Board presses are excellent strength and mass builders. For big triceps just press and extended and do it heavy!


2. PUMP IT UP!:

After you blast your biceps and triceps with heavy compound movements, get some blood pumping through the muscles with some basic single joint movement exercises. DB curls, DB hammer curls, Incline DB Curls, triceps push downs, DB extensions, single arm cable extensions etc., all work well to get blood rushing into your muscles.

This helps with growth and recovery. By getting blood moving through the muscle you promote recovery via oxygen and nutrient rich blood, and you also promote growth via cross sectional increases to the muscle fibers. Think high rep stuff here.


3. Form is everything:

Just like any other exercise, form is everything when doing Gun Show work. One of the reasons I like doing chins for the biceps is that it is impossible to cheat. You cannot hyperextend your back to get extra reps. It’s either you get it or you don’t.

Either way, when doing bicep and tricep work, make sure to pinch your shoulders together and keep your wrists and elbows in-line. Do not cheat for the sake of handling more weight. Remember, you can’t get big Guns if you are injured.

I hope this gives you some insight on how to train your arms for the Gun Show. Follow the sample below and watch your Guns become something that will make Dirty Harry’s Day.


Sample Vanity Work Day:
1. Chins: 5 sets of max reps (2 min rest)
2. Close Grip 3 Board Press: 5 x 5
3. DB Incline Curls: 3 x 12
4. Band Triceps Pushdown: 3 x 20

If you are looking to build the absolute best Muscular body, then I urge you to check out the Accelerated Muscular Development program and see why experts like Ross Enamait and Alwyn Cosgrove are loving this amazing program.

Powerful Workout Muscle Pumper “Super Fruit”!

Those of us who eat 45lb iron plates for breakfast LIVE for that awesome “pumped up” feeling you get after an intense set of bicep curls, right?

That muscle “pump” is the result of a naturally occurring molecule, nitric oxide (abbreviated “NO”), that dilates blood vessels, increasing blood flow throughout your body.

Bottom line…

…the more nitric oxide you have in your body, the more of a “pump” you’ll get from your curls, flyes, presses, etc.

(And yes…the “pump” DOES help increase muscle size as over time by promoting capillary expansion, increasing blood pathway size, and increasing nutrient update.)

So how can you increase your natural levels of nitric oxide for a better pump?

How To Increase Nitric Oxide To
Build Muscle Fast

Sure, nitric oxide supplements (NO2) have become all the rage in the supplement industry for nailing that “pump”.

I even include my own personal “do-it-yourself” nitric oxide booster supplement in my book on how to make your own bodybuilding supplements.

Here’s an easy way to naturally increase NO2 for more muscle gains…

About 30-45 minutes BEFORE your workout…

…eat an ORANGE!

Oranges are high in VITAMIN C which are a potent “protector” of nitric oxide levels in your body, thereby making more available during your workouts.

Then, in your post-workout protein shake, throw in ANOTHER orange (preferred) or pour in about 1 cup of natural orange juice.

This double shot of vitamin C will pack a powerful pump punch that will have you feeling good…and looking good!

Post-Workout “Muscle Pumper” Recipe

In a blender, combine:

• 1 cup of fat free plain yogurt

• 1/2 cup unsweetened vanilla almond milk

• 1/4 cup raw honey

• 1 whole orange or 1 cup natural orange juice

• 5 frozen strawberries

• 1/2 frozen banana

• 2 Tbsp flax oil or coconut milk

• 2 scoops vanilla whey protein isolate powder

Blend…chug…BUILD!