Monday, 31 January 2011

9 Rules of mass building by Chris Aceto

1. Stop All Aerobics
Doing aerobics will interfere with recovery and strength gains. At the same time, it depletes glycogen and branch chained amino acid (BCAA) essential for muscle growth.

You can do aerobics while cutting.

2. Explosive lifting
The amount of muscle growth you will create is proportional to the amount of force a muscle generates. Force is defined as mass (the weight you use) multiplied by acceleration (the speed at which you push a weight against resistance). To generate more force, progressively increase your poundages while lifting explosively – in this context, you actually increase speed during the second half of the rep.

This is true. :)

Arnold "The Austrian Oak"
3. Emphasize the negative portion of the movement
Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.

I realize people tend to focus only on the positive and neglect the negatives. Hurmm. Best to do both.

4. Go Fish
The key here is the omega-3 which makes the muscle more sensitive to insulin.  They fuel glycogen storage and amino acid entry into muscles while also preserving glutamine stores.


5. Up your sodium intake
Well, i know that you might think sodium increases water retention. However, it can also enhances carbohydrate storage and amino acid absorption while also improving the muscle’s responsiveness to insulin.

This is new info for me.

6. Eat in the middle of the night
Anabolism depends on an excess of calories. As you are well aware, bodybuilders eat four to six times per day to increase the absorption of nutrients and to provide a steady influx of carbs, protein and fat. Expanding on the four to six meals per day plan is to include a protein drink in the middle of the night that can encourage additional growth. Glutamine EFX, providing 30 grams of protein and carbs along with the ‘big three’ (creatine, BCAA and glutamine), is a good option for this late at night infusion of nutrients.

I think if this is hard for you guys, we can try taking something like casien or cottage cheese right before bedtime.

7. Powerlift
Why? To increase strength. Your muscles respond to training in three ways. When you train with high reps (more than 15), there is an increase in endurance with no substantive improvement in size or strength. The six to twelve rep range – the range that all big bodybuilders rely on – promotes an increase in both size and strength. Powerlifters generally stay with low reps, two to four per set, which supplements strength with slight variances in size. However, if you set aside one week of training to pile on the weights with low reps the subsequent improvement in strength will make you stronger when you return to the six to twelve rep routine. Here’s the formula: More strength equals more tension on the muscle which equals more growth.

No doubt about this one.

8. Rest
Many bodybuilders are unable to pack on mass because they are always training and, therefore, always recovering from those grueling workouts. Taking a couple of days off can restore glycogen, increase anabolism and allow hormonal indexes such as testosterone and cortisol to return to optimal levels.

Personally, it is hard not to train but giving myself some rest once in a while isn't that bad lol.

9. Supplementation with the "Big Three"
Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth – that’s why supplementing with glutamine is important.

Creatine is associated with added power and the ability to produce more adenosine triphosphate (ATP) – the chemical fuel source for training and growth. Supplementing with creatine allows bodybuilders to raise creatine levels in the muscle – therefore enhancing strength and ATP – without the unwanted fat that you’d be saddled with by getting all your creatine exclusively from food.

Branched chain amino acids act as a handy fuel source when glycogen stores are low. Adding BCAA to your nutritional program will increase your nitrogen balance while preventing the dreaded catabolic state that derives from overtraining or overdieting.

The italic part is my opinion on it. Great tips. Peace, out.

Source : Chris Aceto,

Sunday, 30 January 2011

Layne Norton Power/Hypertrophy routine

Layne Norton, Natural Pro

Day One, UpperPower:
- 3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Two, Lower Power:
- 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, OFF

Day Four, Hypertrophy Chest/Arms:

- 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
- 3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
- 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.
Day Five, Hypertrophy Shoulders/Back/Traps: 
- 4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
- 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Six, Hypertrophy Legs/Calves:
- 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven, OFF

Source : Layne Norton
Should try this. I am thinking of starting this in the coming week. Peace.

Friday, 28 January 2011

Rob Riches Rope Climb

This guy is a fitness male model. He has won the World fitness competition in Canada. Great physique! Enjoy everyone.

Thursday, 27 January 2011

Something Does Not Make Sense With This Picture

HEHE, btw, it isn't about that Alan Parsons thinggy.
Get it? LOL.

Wednesday, 26 January 2011

Dennis James Diet/nutrition

Before this, i show you guys about Jay Cutler diet. Now, it's Dennis James's.

Just want to share with you all. Eat big, get big. Simple right? :)

Monday, 24 January 2011

Read This. Can you?


Sunday, 23 January 2011

Here Comes Garlic!!

A clove a day can help raise your testosterone levels

The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength. Garlic has an interesting additional benefit ; it has been shown to lower cortisol levels.

A catabolic hormone, cortisol is an adversary of testosterone, as the two compete for the same growth-stimulating sites within muscle cells. Cortisol causes the breakdown of muscle protein. Since garlic stimulates testosterone and inhibits cortisol, it has great potential as an anabolic agent.

Maybe this is the reason that professional bodybuilding has been blessed with so many huge competitors of Italian ancestry ; Kevin Levrone, Franco Columbu, Lou Ferrigno and Mike Matarazzo, to name a few.

However, there is a better way than mom's spaghetti sauce to get garlic in its most active form.

Try taking a daily garlic supplement that supplies four milligrams (mg) of allicin (the active ingredient in garlic) in two divided doses of 2 mg each. Consume one of those doses about one hour before a workout. This should help you maximize the anabolic effects of garlic while minimizing its odoriferous effect on your training partner.

Source : Jim Stoppani, PHD
Odorless Garlic 1000 mg, Twin Pack
Kyolic Garlic Formula 100 Original Cardiovascular Formula (300 Capsules)
Sundown Odorless Garlic, Softgels - 100ct. Bottles, (Pack of 2)

Saturday, 22 January 2011

SHOWDOWN : Yogurt Vs Cottage Cheese


Not only are you driven to attain mammoth muscle, you're extremely well educated in how to do that in the quickest, healthiest manner. You know, for example, that dairy products are great sources of protein. But in our never-ending quest to stump you, we have a doozy of a dairy question:
Which is better for muscle, yogurt or cottage cheese?

Cottage Cheese

On one hand, yogurt is heaving in calcium particularly when compared to cottage cheese, and it also has significantly more potassium (great for postworkout recovery) and carbs than cottage cheese.

On the other hand, cottage cheese starts out the way all cheeses do, as a big mash of milk and enzymes, which cause the milk to curdle. Other cheeses get drained, pressed and aged, but cottage cheese is only drained and washed. Most of the calcium is washed away, along with most of the whey protein, but the casein protein remains intact.

THE WINNER: Cottage cheese, TKO Round 8
The decision comes down to cold, hard macros. One cup (eight ounces) of low-fat cottage cheese contains a stunning 28 grams of protein; an eight-ounce container of low-fat plain yogurt contains only 12 g.

Yes, much of the whey (the milky liquid that you'll sometimes find at the bottom of the container, and yes, this is where your protein powders come from) is removed. But that is why cottage cheese is such a fantastic source of casein protein, the slow-digesting kind that will keep catabolism at bay during long periods between meals or overnight. For that reason, we recommend a nightly cup of cottage cheese. It is also high in glutamine, which can increase growth hormone levels. As for yogurt, eat it before workouts, but only if you stir a scoop of whey protein powder into it to bump up the protein to decent levels.

source : Jim Stoppani, PHD
Euro Cuisine Automatic Yogurt Maker - YM100
Heidi's Cottage Cottage Cheese Pancake Mix, 12-Ounces (Pack of 6) - Cholov Yisroel Low Fat Cottage Cheese (16 oz.) - 4 Pack

Friday, 21 January 2011

John Cena WWE Superstar

I am sure you all know who John Cena is. He is famous for his role in the WWE and also has starred in several movies.

These videos are going to be inspiring for you..Be prepared!

"Go for practice till you can't do it anymore and go some more"
"If you want it bad enough, you can go beyond what your body is capable of"

Here's a little bit of insights on John Cena compound lifts.

Squats : 500lbs
Deadlift : 545lbs
Bench press : 405lbs
Close grip : 365lbs
Incline dumbell press : 140lbs

disclaimer : John Cena might be able to do more than those stats.


Learn how to keep your new measurements by following these recommendations

Some people will doubt the validity of "Add an Inch to Your Arms...In a Day" program. Stale biceps and triceps that they think have long since plateaued have turned them into growth cynics. But growth happens during this program, period. Your ability to sustain it long beyond your first rep, however, depends on how well you stick to the following training, nutrition and supplement guidelines.
  • Nutrition Guidelines
You should also maintain a higher carb diet for the next couple of months to keep your arm muscle cell fibers full. This will keep muscle glycogen levels, and therefore muscle cell volume, high. Be sure to consume 2-3 grams of carbs per pound of body weight per day. That's 400-600 grams of carbs for the 200-pound bodybuilder. And also be sure to drink plenty of fluids. Shoot for about 1-1.5 gallons of water each day. This will ensure that there's plenty of water to keep your muscle cells full for better sleeve-busting growth.
  • Training Guidelines
As far as future training goes, give your arms about 5-7 days of rest from solo training after completing arm workouts.  Anything more frequent than that could lead to overtraining, or even injury.
  • Supplement Guidelines
During the maintenance phase, you'll continue taking the same supplements but since you will have gone back to a more conventional training program, the doses and timing are altered. Follow this outline to help maintain your newly-minted bi's and tri's.
Supplement Dose/Time (Not necessary)
Arginine 3-5 g/30-60 minutes before workouts
Citrulline 1-3 g/30-60 minutes before workouts
Pycnogenol 50-100 mg/30-60 minutes before workouts
Whey protein 20 g/within 30 minutes before workouts
40 g/within 30 minutes after workouts
Vitargo 50-70 g/within 30 minutes after workouts
BCAAs 5-10 g/within 30 minutes before workouts
5-10 g/within 30 minutes after workouts
Creatine 3-5 g/within 30 minutes before workouts
3-5 g/within 30 minutes after workouts
Beta-alanine 1-3 g/within 30 minutes before workouts
1-3 g/within 30 minutes after workouts
Glutamine 5-10 g/within 30 minutes before workouts
5-10 g/within 30 minutes after workouts
Taurine 1-2 g/within 30 minutes before workouts
1-2 g/within 30 minutes after workouts
Source : Jim Stoppani, PHD

Thursday, 20 January 2011

Good news to sushi lovers - raw tuna can add to your size frame

Most of us are big fans of sushi. Three-time Mr. Olympia Jay Cutler, who tracks his nutrition program closely, even eats sushi on his "high-carb" precontest days.

What Cutler does concern himself with is the amount of protein and fat that is found in the type of sushi he chooses — and this can vary significantly from one type of tuna to another.

Rodelio Aglibot, an executive chef at Koi restaurant in Los Angeles, says that there are several different names for low-fat tuna. "Hawaiians call it ahi tuna; on Japanese sushi menus, it is referred to as maguro. Both of these come from the yellowfin tuna, which is very low in fat," he says. "But even tuna that are fattier, such as bluefin or bigeye tuna, are still healthy because they have plenty of good omega-3 fats."

Aglibot says that bodybuilders may want to be wary of a type of sushi called toro. "This is a highly fatty cut of fish from the belly that often is too rich for many peoples' palates."

The amount of fat in yellowfin tuna varies from a negligible amount up to about four grams (g) in an eight-ounce serving, with about 50 g of protein per eight-ounce portion. Eight ounces of bluefin can have as much as 15 g of fat, but also offers 50 g of protein. Both are good choices for bodybuilders.

One of the biggest issues in choosing a proper piece of fish is to make certain it's fresh. "Look for a piece of fish that's tacky to the touch, but not slimy," he says. "It should be firm. If the surface is grainy, that means it's old or it's been frozen."

It is recommended that you eat fish at least twice a week, whether it's cooked or served sushi style.

Erik Fankhouser Curls Challenge at the Arnold

We could try this. Those biceps will be totally fried.

Wednesday, 19 January 2011

Steve Kuclo

If you guys don't know this guy, He is one of the Universal Nutrition/Animal sponsored athelete/bodybuilder.

Steve Kuclo on the left with Ben Pakulski

Here is a video of him. Let see how he is in real life.

Dude is a beast.

Tuesday, 18 January 2011

Greg Plitt intro video

Almost everyone know Greg Plitt, one of the most recognizable fitness model. I know alot of you have watched the intro from some of you may not or for some reason, if you go to the main site, the video is lagging. So here i embed the intro video from youtube. Hope you all enjoy just as much as i do. Definitely inspiring.

Guerrero Lopez, 5'11 220 lbs 20yrs old Deadlift Day

this guy is very strong/enough said.

Monday, 17 January 2011

Jay Cutler diet

Meal 1 : 20 egg whites (Lana's Egg Whites), 3 whole eggs, 1 cup oatmeal, 1 bagel, 1 glass orange juice, water and multivitamin.

Meal 2 : 8 oz, steak (top round) and 1.5 cups white rice

Meal 3 : 8 oz. chicken and 1 cup brown rice

Pre-Workout 1 serving ANABOLIC HALO, 1 serving LEUKIC Hardcore, 1 scoop Cell-Tech Hardcore, 1 serving Glutamine and 1 serving of vitamin B.


Meal 4 : 10 oz. of chicken and 3 cups white rice with onions and garlic.

Meal 5 : 8 oz. chicken and 1 cup brown rice.

Meal 6 : 3 scoops of Nitro-Tech Hardcore, 1 cup oatmeal and 1 banana.

Meal 7 : 14 egg whites (Lana's egg whites) and 1 cup oatmeal.

Before Bed : 1 serving of each of the following: Glutamine, Zinc, Calcium, Magnesium, Vitamin B Complex and Vit C.

source :

Antoine Vaillant breakfast...That's alot!

Hope you guys get some inspiration.

Sunday, 16 January 2011

Best BCAA?

Scivation Xtend. Probably the best BCAA supplement out there. Give it a try.
You would need this for recovery and preventing muscle atrophy.

Cristiano Ronaldo bits of nutrition and training

The soccer star looks absolutely scorching in the new ad campaign for Emporio Armani . Here’s a peek at the diet and workout regimen of the soccer star with the deadly combination of a perfectly toned body and a boyish face with a disarming smile.
Ronaldo’s nutritionist Patricia Teixeria has some worked out smoothies and juices that are nutritional boosters .

A concoction for de-toxing the system made from navel oranges, green grapes, water-melon and mint leaves.

A juice to boost the immune system made using oranges, pineapple, red apples and ginger.

Juices from the kiwi fruit, green apple, grapes and pineapple mixed and taken to a aid digestion after a heavy meal.

Patricia recommends the following for her celebrity clients:

- Mangoes, pineapple and red colored fruits are to be taken in the morning. Follow it up with a protein in the form of yogurt or white cheese and whole grains or a granola bar.
- Lunch on a big bowl of salads with a host of colored vegetables and a lean protein like chicken or tuna.
- Dinner comprising steamed vegetables and a lean protein.
- Totally avoid any fried foods and sweets can be consumed occasionally, in moderation after lunch.

Ronaldo undertakes 3-5 hours of fitness training five days a week which typically includes strength training, cardiovascular exercises and game practice sessions. And playing an action packed, fast-paced and exhilarating game like football where every muscle in the body is worked, gives the sexy star a fabulous V-shaped body and chiseled abs.

The young man says “ I’m living a dream I never want to wake up from”.

Frank Mcgrath and Vinny Gelati lunch time

remember your body is 70%-80% diet. EAT BIG AND GET BIG.

Dwain Chambers vs Kevin Levrone sprint

BEver wonder how a bodybuilder would be against an olympic athelete in a sprint?
Well, check this out.

Even though, Levrone lost the sprint, he wasn't far behind. Expolsiveness, we call it.

Peace, out.
Related Posts Plugin for WordPress, Blogger...