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17.07.2014, admin  
Category: Muscle Magazine

The bicep workout for mass is an intermediate or advance workout but anyone is welcomed to give it a shot! Below is a chart with estimates on percentages of 1RM (one rep max or one repetition maximum) and the benefits associated with the reps and intensities.  The chart may be off by one rep either way, but you can get an idea of the big picture. You can look at this chart and it will explain why I do 4?5 reps or 8-6-4-2-2 or three-by-threes or why I do doubles and triples but never a single 1RM. Also, genetically I get very big lifting weights (most men would die for this problem) but I don’t want to get too big as 400 meters is a long way around the track carrying an elephant, grizzly bear and piano. In terms of how long to stay in the weight room, 45 minutes is usually my limit.  The number of sets for a particular exercise should be limited to 3 or 4. If you are coming straight from the track (my personal recommendation, though several world class athletes prefer a 9am weight session) then you are already warmed up.  Jump right in with a fresh T-shirt please, and bring a small towel to wipe off the sweat on the bench! Regarding weight lifting what type of exercises would you recommend a high school athlete who runs the 200, 400 and 800? I am a Masters Athlete and Coach currently based in London UK and participate in numerous foundation projects, including the re-releasing of Bud Winter’s books and audio. Sign up for this Program and you will receive an email every day for the next 30 days with links to over 60 manuals! The original book with Armin Hary and Dennis Johnson remains intact with an all new update using comparisons with Jamaican Sprinters.
In seventh grade, I became interested in football, and from the first practice I was hooked. I immersed myself in the afternoon and summer strength and conditioning camps my school had to offer, and while I made some progress initially, it wasn't as much as I had hoped for, or expected. As I kept working out and getting bigger, I began looked forward to training for football almost as much as I enjoyed playing football. Hunter Labrada was part of the bodybuilding community long before he ever decided to become a bodybuilder.
Football was looking less and less like my future, but as an upside, these injuries gave me an opportunity to train on a strict bodybuilding split routine. That was three years ago, and since then, I have been able to transform my body even more, adding layers of muscle and quality size. Nine times out of ten, the people asking these questions do it with the best of intentions, and they just can't figure out what the big guys' secrets are. Resting metabolic rate: These are the calories burned by your body just so it can function, which accounts for approximately 60 percent of your daily caloric consumption. Daily activities: You burn plenty of calories just doing your daily tasks like walking, talking, working, and every other way you pass time outside of the gym. There are a number of different ways to calculate these numbers, but no matter how you look at it, that's a lot of calories! The amount of surplus that you'll need varies based by your goals and how your body individually responds. There are several schools of thought on this, but the one that I am most partial to, and have had the most success with, is simply eating large amounts of clean food. I've never been one to go on the pizza-and-ice-cream bulking diet, because while you'll probably put on weight, you will also be left with a lot of empty calories and unwanted body fat that you'll have to burn off later. Before we dive into training, it's important to touch on the supplements I use to augment my nutrition plan.
They can, however, round out your diet, introduce performance-boosting nutrients, and make getting adequate amounts of specific macronutrient easier. Protein is usually the first thing that comes to mind when you talk to someone about supplements, and for good reason. Whey is digested much faster than any other protein source available, which makes it ideal after training. When searching for a good whey protein, look for servings per container, protein per serving, and the presence of any "filler" nutrients like fats and added sugars.
You obviously want to maximize your money spent and give your muscles the best possible quality of protein for optimal results.
Glutamine is the most prevalent amino acid in your muscle tissue, and it's one of the key shuttles for nitrogen into your muscles. Beyond the muscle-building and recovery benefits of glutamine, it's helpful for immune support and gut health, making it an essential supp in my book.
Yes, the stimulant present in nearly every pre-workout is a plus, but you shouldn't purchase a pre-workout product just for caffeine. A good pre-workout will increase blood flow to your working muscles, which increases your strength and endurance by delivering more oxygen and nutrients.
Look for a pre-workout powder that contains a full dose of creatine, beta-alanine, glutamine, and other performance ingredients.
You can get simple carbs from fruits, sugary sports beverages, dextrose, or any number of extremely simple carbohydrates.
I like to supplement with BCAAs before, during, and after my workouts to prevent catabolism (or breakdown) of my hard-earned muscle tissue and provide the fuel necessary for additional growth and energy during the intense stress of my training.
What I didn't realize at the time is that you don't grow in the gym—it's the opposite! Of course it's normal to be sore or feel like you did something taxing the day after you train, but you shouldn't feel like you got hit by a truck for three days after every workout, either!
Once I started tweaking my training intensity equation, I found that I experience my best gains doing 12-15 sets per large body part (chest, back, legs) and 8-10 sets per small body part (shoulders, biceps, triceps) using a moderate 8-12 reps.
Negative Rep: A rep focusing on the eccentric (muscle-lengthening) portion of the exercise, usually when the weights are being lowered. Failure: The point where you are physically unable to do another rep, and need the aid of a spotter to rack or return the weight to the starting position. Increase or decrease your training intensity by changing the volume, the weight you use on each set, your rest time, or all three. This might sound strange to some people, seeing as my dad is Lee Labrada, the IFBB Hall of Fame bodybuilder, but it's completely true.


I played hockey from the time I was 5 years old until I was 12, and I never felt like I was at a disadvantage due to my lack of size. Following my eighth-grade season, I weighed a whopping 100 pounds, and I knew things had to change big time if I ever wanted to see playing time in high school. By my senior season, I had built myself into a 5-foot-8, 210-pound running back and strong safety, and I signed a letter of intent to play football for a Division-II university in Boston.
This time, I suffered an avulsion fracture when my quadriceps tendon pulled a piece of bone off my hip at the growth plate, which was still soft because I was so young. I found I had to split up the work for my upper body into multiple sessions so I could still be at the gym as much as I wanted to be. The old method of walking up to the biggest guys in the gym and asking them what their splits looks like, what they do for certain body parts, or my favorite, what supplements they take. All they see are beasts crushing heavy weights in their workouts and drinking concoctions afterward that look questionable for human consumption. One person might only need a 300-500 calorie daily surplus to make incredible gains, while another might require closer to an extra 1,000 calories. Choosing which foods are the best to fuel your body and achieve your daily required caloric surplus is the other. So why put on large amounts of unnecessary body fat when you can achieve the same end goal of building dense muscle, while looking and feeling much healthier, by doing it the right way?
As any smart athlete or coach will tell you, supplements can't replace hard work and quality nutrition. Try to drink your whey within 30 minutes of your workout, targeting roughly 40 grams of protein. You will experience size, strength, and performance gains while taking it because creatine increases phosphocreatine stores inside your muscles and also causes them to hold more water. That's usually where manufacturers hide useless pixie dust amounts of exotic sounding ingredients that don't help you much.
Since your body rapidly processes simple carbs, they allow you to replenish the glycogen in your muscles that you deplete during training. After a workout, fast carbs spike your insulin and help dliver nutrients to your fatigued muscles. I personally use Labrada's PowerCarb product; it contains a special carbohydrate molecule designed to serve the exact function I described above, but better than any of the previous options listed.
There are three essential amino acids called branched chain amino acids, or BCAAs, which are leucine, isoleucine, and valine. You have to listen to your body and find the one that works for you, or alter an existing one to better suit yourself. Instead, it's meant to portray the relationship between the variables, so you can change them according to what works best for your body.
You incur tears and trauma on a microscopic level, breaking down those precious muscles you have spent so much time and money to build.
This level of volume allowed me to keep my training intensity high by decreasing my rest time between sets and by performing each set to failure using techniques such as forced reps and negatives. My weekly chest and triceps workout takes me 1 hour and 10 minutes, but if I did the same routine in 1 hour and 45 minutes, I will feel like I did significantly less work. He made the most of his adolescent years with the right combination of training intensity and nutrition, and you can too! I had fun and did well enough in my first season, but my growing passion for football made me start looking for ways to put on size so I could become a better player. That offseason, with his help, I started eating like a horse, and it made a world of difference.
My senior season was a major letdown, however; I tore my hamstring on the first day of regular practice.
Essentially, my legs had become so strong that the tendon had overpowered the connection to the bone, resulting in the fracture. I made incredible progress, and by the time I was cleared to begin running, my athletic dreams had transformed along with my musculature. I decided that fall that I was done with football, and I was going to become a competitive bodybuilder. More importantly, however, I've learned through trial and error, and hours upon hours of research, what works for me in terms of training, diet, and supplementation, and what doesn't.
Many people might think they know what I mean by that statement, but even they could be way off the mark. But figuring how many calories you need to maximize quality growth, well, that's not as simple.
Food marketers in our country have done a great job of capitalizing on consumer ignorance, so when the average person picks up a package of ground beef and sees a big "93 percent fat free" sticker, they think they are making a great choice. A gram of protein has 4 calories, and one gram of fat is 9 calories, so you can see where it can get tough to stay on top of the numbers. You can increase or decrease your training intensity by either changing the volume, the weight you use on each set, your rest time, or all three.
While I initially got great gains, my progress quickly slowed despite my good nutrition, supplementation, and rest.
If the tears and trauma are too great, or they're not given adequate time to recover, you're not doing yourself any favors. If you are truly trying to put on muscle mass, your traditional breakfast, lunch, and dinner simply won't suffice, no matter how hearty they are.
This is a result of the increased metabolic rate caused by the added muscle mass and, most likely, your heightened training intensity. This is why I look for 98 percent fat-free lean meats for my diet; these work out to approximately 10 percent fat per serving, by calories. Many, including my dad and Shawn Ray, got their feet wet in bodybuilding in order to get better at high school football.
THESE VERY SAME ENFORCEMENT AGENCIES, WHO HAVE SWORN TO PROTECT AND SERVE, OUR COUNTRY, AND CITIZENS ,ARE BUT SOME, OF THE CORRUPT,GREEDY TRAITORS .ENGAGED IN THE TYRANNY AND TORTURE.


The school district has moved to a biometric identification program, saying students will no longer have to use an ID card to buy lunch.A  BIOMETRICS TO TRACK YOUR KIDS!!!!!i»?i»?A TARGETED INDIVIDUALS, THE GREEDY CRIMINALS ARE NOW CONDONING THEIR TECH! Paul Weindling, history of medicine professor at Oxford Brookes University, describes his search for the lost victims of Nazi experiments.
The chairman of the board at ESL a€” then proprietor of the desert wasteland in Nevada known as a€?Area 51a€? a€” was William Perry, who would be appointed secretary of defense several years later. EUCACH.ORG PanelIn a 2-hour wide-ranging Panel with Alfred Lambremont Webre on the Transhumanist Agenda, Magnus Olsson, Dr. Henning Witte, and Melanie Vritschan, three experts from the European Coalition Against Covert Harassment, revealed recent technological advances in human robotization and nano implant technologies, and an acceleration of what Melanie Vritschan characterized as a a€?global enslavement programa€?.Shift from electromagnetic to scalar wavesThese technologies have now shifted from electromagnetic wave to scalar waves and use super quantum computers in the quantum cloud to control a€?pipesa€? a reference to the brains of humans that have been taken over via DNA, via implants that can be breathed can breach the blood-brain barrier and then controlled via scalar waved on a super-grid. Eventually, such 'subvocal speech' systems could be used in spacesuits, in noisy places like airport towers to capture air-traffic controller commands, or even in traditional voice-recognition programs to increase accuracy, according to NASA scientists."What is analyzed is silent, or sub auditory, speech, such as when a person silently reads or talks to himself," said Chuck Jorgensen, a scientist whose team is developing silent, subvocal speech recognition at NASA Ames Research Center in California's Silicon Valley.
We numbered the columns and rows, and we could identify each letter with a pair of single-digit numbers," Jorgensen said. People in noisy conditions could use the system when privacy is needed, such as during telephone conversations on buses or trains, according to scientists."An expanded muscle-control system could help injured astronauts control machines.
If an astronaut is suffering from muscle weakness due to a long stint in microgravity, the astronaut could send signals to software that would assist with landings on Mars or the Earth, for example," Jorgensen explained. These are processed to remove noise, and then we process them to see useful parts of the signals to show one word from another," Jorgensen said.After the signals are amplified, computer software 'reads' the signals to recognize each word and sound. Our Research and Development Division has been in contact with the Federal Bureau of Prisons, the California Department of Corrections, the Texas Department of Public Safety, and the Massachusetts Department of Correction to run limited trials of the 2020 neural chip implant. We have established representatives of our interests in both management and institutional level positions within these departments. Federal regulations do not yet permit testing of implants on prisoners, but we have entered nto contractual agreements with privatized health care professionals and specified correctional personnel to do limited testing of our products. We need, however, to expand our testing to research how effective the 2020 neural chip implant performs in those identified as the most aggressive in our society.
In California, several prisoners were identified as members of the security threat group, EME, or Mexican Mafia. They were brought to the health services unit at Pelican Bay and tranquilized with advanced sedatives developed by our Cambridge,Massachussetts laboratories.
The results of implants on 8 prisoners yielded the following results: a€?Implants served as surveillance monitoring device for threat group activity. However, during that period substantial data was gathered by our research and development team which suggests that the implants exceed expected results. One of the major concerns of Security and the R & D team was that the test subject would discover the chemial imbalance during the initial adjustment period and the test would have to be scurbbed. However, due to advanced technological developments in the sedatives administered, the 48 hour adjustment period can be attributed t prescription medication given to the test subjects after the implant procedure.
One of the concerns raised by R & D was the cause of the bleeding and how to eliminate that problem. Unexplained bleeding might cause the subject to inquire further about his "routine" visit to the infirmary or health care facility. Security officials now know several strategies employed by the EME that facilitate the transmission of illegal drugs and weapons into their correctional facilities.
One intelligence officier remarked that while they cannot use the informaiton that have in a court of law that they now know who to watch and what outside "connections" they have. The prison at Soledad is now considering transferring three subjects to Vacaville wher we have ongoing implant reserach. Our technicians have promised that they can do three 2020 neural chip implants in less than an hour. Soledad officials hope to collect information from the trio to bring a 14 month investigation into drug trafficking by correctional officers to a close. Essentially, the implants make the unsuspecting prisoner a walking-talking recorder of every event he comes into contact with. There are only five intelligence officers and the Commisoner of Corrections who actually know the full scope of the implant testing. In Massachusetts, the Department of Corrections has already entered into high level discussion about releasing certain offenders to the community with the 2020 neural chip implants. Our people are not altogether against the idea, however, attorneys for Intelli-Connection have advised against implant technology outside strick control settings.
While we have a strong lobby in the Congress and various state legislatures favoring our product, we must proceed with the utmost caution on uncontrolled use of the 2020 neural chip.
If the chip were discovered in use not authorized by law and the procedure traced to us we could not endure for long the resulting publicity and liability payments.
Massachusetts officials have developed an intelligence branch from their Fugitive Task Force Squad that would do limited test runs under tight controls with the pre-release subjects.
Correctons officials have dubbed these poetnetial test subjects "the insurance group." (the name derives from the concept that the 2020 implant insures compliance with the law and allows officials to detect misconduct or violations without question) A retired police detective from Charlestown, Massachusetts, now with the intelligence unit has asked us to consider using the 2020 neural chip on hard core felons suspected of bank and armored car robbery. He stated, "Charlestown would never be the same, we'd finally know what was happening before they knew what was happening." We will continue to explore community uses of the 2020 chip, but our company rep will be attached to all law enforcement operations with an extraction crrew that can be on-site in 2 hours from anywhere at anytime. We have an Intelli-Connection discussion group who is meeting with the Director of Security at Florence, Colorado's federal super maximum security unit. The initial discussions with the Director have been promising and we hope to have an R & D unit at this important facilitly within the next six months.
Napolitano insisted that the department was not planning on engaging in any form of ideological profiling.
I will tell him face-to-face that we honor veterans at DHS and employ thousands across the department, up to and including the Deputy Secretary," Ms. Steve Buyer of Indiana, the ranking Republican on the House Committee on Veterans' Affairs, called it "inconceivable" that the Obama administration would categorize veterans as a potential threat.



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