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Big Arms Before New Years

Just kidding But check out this article (This Note is from Mike)

Everyone who ever picks up a weight soon develops the desire for a set of massive arms. It’s nearly unavoidable. Within a week after their first workout most guys are start for searching the secrets of how to get huge arms during every spare moment they have. Nearly everybody loves to stretch their shirt sleeves or even cut them off. Unfortunately, many people go about their arm training all wrong. One of the biggest mistakes you can make when training for big arms is using the wrong exercises. Kickbacks and concentration curls will do very little to develop a set of impressive guns. If you really want to know how to get huge arms, use my top ten biceps exercises and your arms will be exploding with new growth in no time.

Biceps:
Close Grip Chin Up- This is the king of biceps exercises because it allows you to use the most weight and move your body through space. Any time you can move your body through space, instead of just moving your limbs, there is a higher level of neuromuscular activation which leads to greater muscular development.

Barbell Curl- As far as isolation movements go, this is the best one there is when it comes to building big biceps.

Dumbbell Curl- Another isolation movement that is nearly the equivalent to the barbell curl. The added advantage is that when you can no longer complete another rep you can stop doing them simultaneously and switch to alternate curls to cheat a few more reps out.

Incline Dumbbell Curl- The added stretch here makes this a very effective bicep building exercise.

Hammer Curl- These target the brachialis muscle, which, when developed, can add a great deal of mass and thickness to the upper arm.

Triceps:
Parallel Bar Dip- You wanna know how to get huge arms? Train your triceps hard. Although everyone focuses on the biceps, the triceps actually make up 2/3 of the upper arm and can really make your arms look enormous if you train them properly.

When it comes to proper triceps training, there is no better exercise than the parallel bar dip. Again, this is an exercise where you are moving your body through space instead of just moving your limbs. If you need proof of the effectiveness of dips you need to look no further than the incredible arm development of male gymnasts.

Close Grip Bench- This is another compound movement which will pack slabs of muscle on the triceps as it allows you to use a ton of weight.

Half Range Close Grip Bench Press aka Lockouts- This exercise is done by setting the pins in the power rack so that they stop the bar about a third of the way down from the top. This greatly overloads the triceps and allows you to use extremely heavy loads. The end result is that you will build huge horseshoe triceps.

Angled Bar Pushdown- I prefer the angled bar to the straight bar for pushdowns because it is much less stressful on the wrists and much more comfortable to handle heavy weights with. This is a highly effective isolation movement which is pretty easy on the elbows; a rarity for isolated triceps exercises.

EZ Bar Lying Triceps Extensions- This is another highly effective isolation exercise for the triceps. Unfortunately, this exercise can lead to elbow problems. For this reason it should be used less frequently than the others and the reps should be kept a bit higher; preferably in the 8-15 range.

Stop wasting your time with any arm exercises that are not on this list, immediately. Use those listed above and hit them hard and heavy. You won’t be asking anything else about how to get huge arms if you do that.

For specific set, rep, rest and frequency recommendations as well as months of workouts and other priceless information that will show you exactly how to get huge arms, check out http://www.ferruggiasmusclesecrets.com/

One Exercise for a Bigger Stronger Body - No Joke

When people ask me how to gain weight the first thing I ask them is if they do deadlifts. If you are trying to get big but aren’t including deadlifts in your program you are simply wasting your time. There is simply no more effective exercise than the deadlift

From your neck to your calves, nearly every muscle in your body gets activated and receives a powerful growth stimulus from deadlifts

Not only is the deadlift the most effective mass building exercise there is but it is also the most basic and has the greatest carryover to the real world. There aren’t many times in life where you would lie down on your back and press a weight overhead like you would during a bench press. But hardly a day goes by when you don’t bend down and pick something up off the floor. And that is what you do when you deadlift. So it trains you for real life situations and helps to prevent the oh-so-common lower back problems that plague hundreds of thousands of adults

But the bottom line for all skinny guys and aspiring mass monsters is that if you want to know how to gain weight, you gotta learn how to deadlift

Although the deadlift works the entire body from head to toe, it is especially effective at building huge traps, upper back muscles, spinal erectors, glutes, hamstrings and forearms. Plenty of puffed up bodybuilders have the big pecs and biceps but a deadlifter stands out from the crowd, looking powerful and intimidating with the mountainous traps and thick, ruggedly muscled upper and lower back

To perform a proper deadlift, stand directly over the bar with your shins nearly touching it and feet approximately 8-14 inches apart. Squat down by breaking at the hips and pushing your glutes back. Keep your back tightly arched, chest up and head in line with your spine. Your upper body should be at a 45 degree angle in relation to the ground. Grab the bar with a vice grip and begin to pull up and back. As the bar passes your knees, drive your hips forward powerfully, push your chest out and pull your shoulders back to lockout the weight

When you lower the weight, be sure to begin by pushing your glutes back before you squat down. After the bar clears you knees, squat down while maintaining a tight arch in your lower back, allow the weights to touch the floor and repeat

Remember- a lot of deadlifts lead to huge, muscular physiques. If there was only one thing I could teach you about how to gain weight that would be it. Now get to the gym and start pulling some big weights.

Build Muscle - Not Meat??

There are usually four to five reasons why someone would become a vegetarian and they are:

- The negative effect on the environment and the contribution to global warming.
- The contribution to world hunger.
- The cruelty to animals issue.
- The fact that the thought of eating animal carcasses grosses them out.
- Health reasons.

The question that plaques many of us, however is, “how to build muscle on a vegetarian diet?” People often wonder if it can be done but I am here to tell you that it absolutely can.

So, how does being a vegetarian affect your ability to build muscle?

Probably a lot less than you would think or have been led to believe.

First of all, man was probably actually intended to be an herbivore and not a carnivore. Physiologically speaking, man has all the characteristics of an herbivore and none of the characteristics of a carnivore. We have the teeth, jaws, digestive enzymes, stomach acidity, and small intestine length of herbivores. Probably the most disturbing and nauseating of those is the small intestine length. Carnivores have a small intestine that is 3-6 times body length. This is because meat rots very quickly and needs to pass through the body very rapidly. Unfortunately, humans have a small intestine length of 10-11 times body length. What this means is that long after the meat has gone rotten, it’s still in your body decaying and contributing to untold number of diseases.

When you add in all the chemicals and other unhealthy substances that our meat contains these days you can see that eating meat might actually not be the best option for those interested in remaining healthy long into the future.

With that out of the way let’s get to the question of how to build muscle on a vegetarian diet. As I have mentioned plenty of times in the past, high protein diets are a scam. You don’t need all that much protein to build muscle. Although many people thought he was insane, Mike Mentzer first told me that during a phone conversation back in the mid 90’s. I asked him his thoughts on protein intake and he screamed at me “That’s the biggest scam under the sun! Nobody needs that much protein. Muscles are 70% water. The only reason you read about the benefits of high protein area because that’s what everybody sells! It’s all a lie, Jason!”

Say what you will about Mike Mentzer, but I think he was ahead of his time on that one and you have to respect his rebelliousness.

In all honesty, being a vegetarian will not affect your strength gains AT ALL. In fact it shouldn’t really affect your size gains that much either. As you know, you need a caloric surplus to build muscle. To do this as a vegetarian, you need to focus on good fats like nuts, oils and avocadoes, starchy carbs like oatmeal, sweet potatoes, pasta and brown rice and for protein sources you will be limited to dairy and fish (if you eat those things) or if you are a true vegan- beans, legumes, quinoa, soy, hemp protein, nuts, etc. Even though your protein will be lower than that of most meat eaters you can still build plenty of muscle.

Look at guys in prison. Walk into any state pen and take a look at the weight pit. You will see some of the biggest, most jacked guys you have ever seen. How many grams of high quality ion exchange protein do you think they eat per day? Very, very little, I can assure you that. Someone I know used to be a prison guard and told me of how big and strong the guys were. “How are they getting so big with no protein” I asked (this was back in the days when I was still brainwashed). He told me that he had no idea because all they had to eat was grits, fake potatoes, rice and a small serving or two a day of very low quality meat or a meat substitute. So maybe they were getting 90 grams of protein per day. Yet they were huge.

You simply do not need high protein diets to build muscle.

When it comes to adding muscle while maintaining bodyfat, this is the only place you may have difficulty. Because it will be impossible to get all the calories you need from veggies and fruits you are going to really need to pile down the starchy carbs like rice and bread. If you are lean, this shouldn’t be a problem. But since your insulin sensitivity is lower when you are fatter, you may have trouble staying lean by eating all those starchy carbs. This may slow down your size gains because you may end up looking like a fat slob in no time.

To combat this problem, I would recommend carb cycling the way a normal meat eater would do it. Have super high carbs on training days and limit your starchy carbs on non training days. Maybe one day per week, only have vegetables as your carbs and eat nuts, and beans and fish and eggs that day.

Building a great physique as a vegetarian is definitely possible. Bill Pearl and Clarence Bass were vegetarians and a couple other legendary bodybuilders were as well. My friend and colleague, Robert Dos Remedios, is vegetarian and is a lean 240 pounds and in incredible shape. Jon Hinds is a vegan, in his mid 40’s and is jacked and strong as could be. The greatest tight end in NFL history, Tony Gonzalez is also a vegetarian and obviously it hasn’t hurt him in the least.

Like the great Chuck D once said, don’t believe the hype. You don’t need 400 grams of protein per day to grow. You will progress just fine as a vegetarian. Good luck and train hard.

Note: Jason’s view’s do not necessarily reflect the views of the Naked Nutrition Network…but this article still RULES

Don’t let the Economy Keep you Fat!

I was a little more than disturbed the other day when I overheard someone at the gym explain to the lady at the front desk that she cannot train anymore and that she would have to quit the gym. When asked why, her reply was because the economy is killing her and she has to think of her finances.

I am not going to pretend to know what her circumstances are or if she is truly struggling to pay her bills… but the reality is this: Once she quits, training and quits going to the gym, she will stop training, and she will gain all of her weight back. (Incidentally, she had already lost 15 pounds and was doing great.) Read more

The China Workout

Hey NNN Readers here is the first installment of ‘No Gym, No Problem”. I recently had a client that was going to China. He wanted to still workout but needed something that would require little to no equipment. He had super bands to use but if you could get away with using regular resistance bands.

Here’s the China Workout.

Warm up - 10 bodyweight squats,  30 seconds of regular planks. 3 rounds

CIRCUIT #1

• Work 30 seconds, rest 30 seconds (keep the work/rest periods honest)
• Do 2 rounds non stop, rest for 1 minute, then do 2 more rounds non stop
• Hook the 1 inch superband into the door of your hotel room at waist height

A1. 1 arm rows with a deep split squat (right arm)
A2. 1 arm rows with a deep split squat (left arm)
A3. Superband lunges
A4. Staggered stance superband presses

REST - 2-3 minutes

CIRCUIT #2

• Use the 1/2 inch superband (do not use the hook attachment or hook it into the door)
• Do 2 rounds non stop, then you are done.

B1. 1 leg squats (with superband around the shoulder)
B2. Squat and Y press
B3. Reverse planks (shoulders and feet off the ground)

Total workout time = 26 minutes

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