Supplement 4 U

Try this... Full body workout

Clean Pull

Hold the bar using a pronated grip approximately shoulder-width apart. The bar is on the floor (bar approximately mid-shin height), and close to touching your shin, your hips are down, feet flat and shoulders tall. Your back should not be rounded at all. Forcefully drive into the ground to pull the bar off the floor. You are not pulling with your arms, but rather with your hips on this exercise, so make sure your arms stay extended throughout the movement. As the bar comes off the ground, try to keep the angle of your back constant. Your legs basically start to straighten to bring your body up. As the bar begins to cross the knees, you should be in the perfect power position just like the jump shrug. Pull and shrug as hard as you can in an attempt to make the bar move as fast as possible.

Overhead Squat

Using a wide (snatch) grip, start with the bar resting behind your neck. Set your feet into a good squatting base and extend the bar overhead. You will need to place the bar slightly behind your ears and retracting your scapula (shoulder blades) to maintain solid stability in this position. Focus your eyes outward (not down) while keeping your chest high and shoulders back. Maintaining a solid arch in your lower back, try to keep your torso as vertical as possible (you won't be able to maintain as erect a torso as with your front or back squats, and this is okay).

Descend as deep as possible, making sure to keep your heels flat and hips pushed back for balance. Keep your core set, drive upward, and exhale as you pass the halfway point during the ascent.

Bent-Over Two-Point Dumbbell Row

Start with feet shoulder-width apart and torso bent forward to at least a 45-degree angle at the hips. When rowing with your left arm, slightly stagger your left foot back a bit to facilitate a natural rowing path for the dumbbell, and place your other hand behind your back. There will be a large shift in the load due to the weight of the dumbbell. Attempt to maintain an even position (not tilted) during the entire movement. Start by holding the dumbbell in the center of the body, row the weight up to your rib cage and then back down to the start. Repeat the reps with your other arm.

TIP: Due to the shifting of the body, there is a tendency to perform this exercise in a higher position than the other rowing exercises. Remember to maintain an appropriate torso position with your knees bent, torso leaning forward at least 45 degrees, and lower back flat.

Push Press

Start with the bar either in front of or behind the neck. As you start this movement, keeping the body upright, dip downward until you are at about a quarter-squat position, and then forcefully drive upward with your legs, using this power and momentum to drive the weight overhead. Control the weight back as you lower it back down to the shoulders. You will actually shift onto your toes as you drive your legs on this movement. Your legs should be straight when the weight is locked out overhead.

Dumbbell Incline Bench Press

Perform a bench press by evenly lowering the weights until they are even with (touch) your outer chest. Drive the weights up until your arms are fully extended.

By using dumbbells instead of a bar, you will force your limbs to work independently and promote strength and muscular balance. Keep in mind that because of this new instability and limb independence, the loads will feel heavier. In other words, if you can bench-press 300 pounds for a 1-rep maximum, you will not be able to perform a 1-rep maximum with 150-pound dumbbells.

Pullup

Using a pronated grip (palms facing away from you) with hands slightly wider than shoulder width, start in a complete hanging position under a fixed bar. Drive your elbows out and down to raise your body until your chin is above the bar.

TIP: Use assistance if necessary to complete all of the prescribed repetitions.

Relationship Advice: Women, Gift-Giving, and the Holidays

by : http://www.menshealth.com

Joy to Your World

You foresee a slog from Thanksgiving to New Year's. She's picturing a whirlwind of snow-globe giddiness. Here's how to stay close--and sane

By: Sarah Miller

I love the holidays. But then, I would: I'm a woman. Cue reindeers, cue childhood memories (and regrets), cue soul-crushing pressure on my man when November rolls around. But relax. It's just the holidays, and you don't have to do it all perfectly. Just a few things.

My gift to you: simple directions to ensure that this year you'll do something naughty under the tree besides accidentally setting off the audio chip in My Little Pony.

Start sooner with her gift

You know the success of your gift to her will make or break your holiday season. So don't spend Christmas Eve--again--wandering the picked-over aisles at Target.

There's a better way. It's called paying attention. When she's browsing in a store or reading a magazine, she'll point to a handbag or jewelry or shoes and say, "Look--how cute!" Listening to the radio or reading the paper, she'll comment that she's interested in reading a certain author or growing herbs or learning Italian. All of this, friend, is her way of saying, "Here are 100 ways to avoid wandering around Target on Christmas Eve." Remember, though: You always score extra points for any gift that has meaning.

There is nothing sentimental about electronic gadgets, though they may indeed make her cry.

Make an effort: Gift certificates say, "I gave up." And gifts marketed as trendy say, "You're like every other woman," says author and gift consultant Sherri Athay. A personal, handmade item, such as a collage of the year's photos, shows that you spent time thinking about her. And exchange gifts in private, say Sheri and Bob Stritof, the guides at www.marriage.about.com. She'll be able to express her appreciation uncensored.

Hit all the parties

Call off that fight you were just about to have--the one about whether you're spending the second Saturday night in December at her friend's party or your friend's party. You're going to attend both of them, bub.

Arrive at one party right when it starts. Stay an hour and a half. By the time you leave, everyone will be loaded and have no idea that you're even gone. And when you hit event number two, everyone there will also be loaded. They'll think you've been there all along. The trick: no grand entrances, and absolutely no goodbyes.

Bring morning-after goodies: Buy baskets and fill each with muffins, pancake mix, syrup, and a bag of good ground coffee. Present one to the host of each party you attend, with a note that says, "You entertained me tonight, so I'd like to return the favor tomorrow morning."

The Ultimate Medicine Ball Workout

The Tar Heels Workout

Build a winning physique with this cutting-edge routine from the University of North Carolina's basketball training handbook

By: Dan Wiederer, Photographs by: John Loomis, Workout Photography by: Beth Bischoff

The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It's designed to help you build a rock-solid core, burn fat, and improve your sports performance. Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions -- the number players like Tyler Hansbrough (shown here) complete when they perform the routine. However, Sahratian suggests you start with 200 reps. (Call it the Med Ball 200.) The best part: All you need is a medicine ball to do this workout any place, any time.

The Medicine Ball 200

The old-school way to get your body in game shape

Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase at performbetter.com.) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Too easy? Rest 60 to 90 seconds and do the circuit again.

1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.

2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.

3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.

4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

5. Medicine-Ball Situp Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.

6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.

7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A].[B]. Lower yourself back to the starting position. That's 1 repetition. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes

8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.

9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.

10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.

source: http://www.menshealth.com

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How to Build Lean Body Mass

Build Lean Body Mass

Step1

Measure your body fat percentage (using a body-fat analyzer or body-fat scale) before making dietary or exercise changes; this way you'll be able to track your progress.

Step2

Strength train to build lean body mass. Work the major muscle groups, including the quadriceps (thighs), hamstrings, glutes (rear end), back, chest, shoulders, arms and abdominals. Look into home gyms that work as many different muscle groups as possible. Home gyms are frequently less expensive than a gym membership and more convenient to use.

Step3

Realize there is no such thing as spot reducing. You can increase the strength of a certain part of your body, but unless you shed the overall excess body fat, you won't be able to see the definition.

Step4

Expend more calories than you consume. Any activity, from mowing the lawn to vacuuming the carpet, burns calories and helps to create a caloric deficit, resulting in fat loss. Losing fat will help reveal your hidden muscles.

Step5

Keep in mind that to lose one pound of fat, you have to create a calorie deficit of 3,500 calories. Reducing calorie consumption or increasing activity by 500 calories each day will result in one pound of fat loss per week. Keep an updated food and exercise journal to track your calorie intake and expiration.

Step6

Include cardiovascular training in your workout. Aerobic exercise will increase the number of calories you burn and enhance your endurance

Tips & Warnings

• There are many ways to measure body fat, including calipers (skin-fold pinching), underwater (hydrostatic) weighing or bioelectrical impedance.
• Keep in mind the following body fat percentage standards: For women, 15 to 20 percent is considered lean, 20 to 25 percent is normal, 26 to 32 percent is overfat and 33 percent or higher is obese. For men, 8 to 12 percent is considered lean, 13 to 19 percent is normal, 20 to 24 percent is overfat and 25 percent or higher is obese.
• Strength training creates an afterburn effect, meaning your metabolism continues to burn calories at a higher rate even after the exercise is over.
• Consider working with a personal trainer to get yourself started on an exercise regimen.
• Dieting without strength training can leave you with a high body fat percentage. It's possible to appear thin, but have a high percentage of body fat.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

By eHow Sports & Fitness Editor

Build Big Biceps With This Workout

Everybody wants to build big biceps. Rock hard, shirt-ripping guns!

When we think of a bodybuilder, the muscle that usually comes to mind first is the bicep. It is the muscle that primarily singles you out as a person who lifts weights.
Hey, when someone knows you lift weights and asks you to flex a muscle, 9 times out of 10 they’re talking about your biceps.

Bicep Anatomy

The biceps are comprised of 2 heads; the short head or outer biceps, and the long head, or inner biceps. Our workouts should be focused on placing maximum overload on these 2 heads.

The brachialis and brachioradialis also get worked during bicep training. These are the muscles at the side of the arm between the biceps and triceps and get hit indirectly. You therefore don’t worry about isolating them for growth.

So How Do We Exercise Our Biceps Correctly For Optimal Growth?

Building Big Biceps Is Easy!

I said in an article last week that building powerful pecs was easy; it is. Building bulging biceps isn’t rocket science either. Again, it’s all about using proper form and sticking to the principles of progressive overload and the anabolic rep range of 8-12 reps.

All bicep exercises were not created equally however. Some are far-superior than others. The best bicep exercises are the mass-builders; they place stress primarily on the 2 heads of the biceps.

An Awesome Biceps Workout

(Mark performing EZ bar curls - and looking uncharacteristically mean ‘cuz he’s actually a thoroughly nice bloke )

If you really want to focus on your biceps and prioritize them over other body parts, it’s best to work them on a day of their own and complete 9 sets.

The following is a great bicep building workout. I believe this is the best biceps workout around for the natural bodybuilder.

(This shouldn’t take you any longer than 35 minutes maximum)

Set 1 – Alternate Dumbbell Curls

Set 2 – Alternate Dumbbell Curls

Set 3 – Alternate Dumbbell Curls

Set 4 – EZ Bar Curls (or straight bar curls)

Set 5 – EZ bar curls

Set 6 – EZ bar curls

Set 7 – Incline Dumbbell Curls

Set 8 – Incline Dumbbell Curls

Set 9 – Incline Dumbbell Curls

How To Perform This Workout

‘Alternate dumbbell curls’ means you perform 1 rep on 1 arm while the other hangs stationary by your side. Once you’ve completed that rep, raise the other arm and alternate each rep this way.

You can use either an EZ bar or a barbell, either is fine. I find an EZ bar more comfortable on my wrists and so I avoid using barbells (I was once out of action for about 3 weeks with sore wrists due to using a barbell for curls).

For Incline Dumbbell Curls lie back on an incline bench holding a dumbbell in each hand. You can alternate these reps if you prefer. Allow your arms to fall to their natural position at the end of each rep. Don’t try to keep your arms parallel with your body at the bottom of the movement. Your arms should hang straight while your body lies in an inclined position; this gives the bicep curl a greater range of motion and really stimulates the muscle for growth.

For the Entire Workout:

* Raise the dumbbell/barbell in an explosive motion (1-2 seconds)

* Lower the weight taking 2 seconds to do so

* Take 2 minutes rest between sets

* Perform this workout once a week as recommended in ‘Total Anabolism’

When done, go grab your post-workout shake to provide your body with what it needs repair and grow those aching biceps.

(If you have no desire to build any other muscle on your body, just biceps alone, you could perform this routine 2 - 3 times a week)

Attention Girls!

I loathe to hear women say how they don’t want lift weights because they’ll get bulky. Here’s the truth:

Women don’t build big muscles unless they take steroids, and even then they’re not that big.

The fact is that building muscle is as beneficial for women as it is for men. Those hard, chiselled biceps also look damn sexy on a woman so please girls, start lifting!

I look forward to hearing your results,

Your Buddy,

Mark McManus

female bicep image credit: amproshoot@ flickr

9 Week Of Diet

By: James Sadek

Hey how are we all today in the bodybuilding/fitness world???? I am now 9 weeks out from nationals, well, actually 9 weeks and 1 day.

Today was my day off from college and I went and saw a very educated man called Duncan Rankin, he is unreal he will be seeing over and controlling my diet and preparation from here on in and I couldn't be more excited.

Duncan won the 1998 junior Mr. Australia title and has placed very well ever since in the under 80kg category. Duncan looked over my diet and he changed it dramatically, he pretty much turned it upside down and inside out. No joke.

I learnt a lot today, such as the way the body uses the main macronutrients, fats, proteins and carbs. (I will write an article in the future so keep checking back).

This is the exact diet I will be following until I go to see Duncan again in 2 weeks.

5 A.M.	6 egg whites + 1 yolk
6 A.M.	Weights, cardio
7:30 A.M.	Shake
8:30 A.M.	100g Tuna/Chicken, 1 ½ cups rice, 1 teaspoon olive oil
11:30 A.M.	2 - 3 pieces of fruit
12 P.M.	100g Chicken / tuna, 1 cup of rice
3:30 P.M.	2 - 3 pieces of fruit
4 P.M.	100g Chicken / tuna, ½ cup of rice, veggies (carrot, beans, broccoli)
7:30 P.M.	2 - 3 pieces of fruit
8 P.M.	100g Chicken/tuna, salad (lettuce, spinach, capsicum), 1 teaspoon of olive oil.
Protein Shake	500ml skim milk, 2 eggs, 1 teaspoon olive oil, 1 teaspoon of wheat germ, kiwi fruit and a banana

That's what it looks like, I have never used this kind of diet before but it looks healthy and Duncan says it will get me coming in at top condition and I trust him.

Training is still the same but I am going to start to use a little bit lower reps not going higher than 10. In my opinion it will keep as much muscle and density as possible.

I am training chest tomorrow followed by traps then on Sunday shoulders and tris, which I am looking forward to because the last shoulders/triceps workout I had, wasn't very good.

Cardio

It is now 30 minutes after I train. I am still doing it on the boring old treadmill but watching the fat ladies keeps me entertained because they are doing everything wrong...that's mean but eh????

I had a cheat meal tonight because I realized I started dieting 13 weeks out instead of 12 and seeing I changed my diet so dramatically I decided tonight would be the perfect night to relax a bit and have some pizza, I only had 4 slices but I felt a bit guilty and stopped but I feel good now ready to go!!

I weigh 86kg which is about 190 pounds.

Keep the emails coming for my Question and Answer Article, which will be posted as soon as I get enough questions.

Until Next Time,

jamessadek@optusnet.com.au

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FULL BODY WORKOUT

If you're finding it simply too hard to stick to a workout plan, why not try a full-body workout program? Yes you will still have to work hard but in less time. Curious... then read on right here.

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By: MuscleTech

Building muscles is all about spending hours at the gym, right? The only true way to build a chiseled, muscular physique is hours upon hours of slaving away over rusty iron, day after day, year after year.

Well, maybe not.

Yes, hard work is still needed. Like anything in life, you get out of your workouts what you put in. However, you don't have to train on a split system four or more days each week to see gains. The full-body workout can help you progress and is easy to fit into your schedule.

If you're finding it simply too hard to stick to a workout plan, why not try a full-body workout program? The idea of working your whole body in one training session has gotten stereotyped.

Many people picture a lightweight circuit workout designed so that the trainee is hopping from machine to machine, while in between workouts, he's reading up on the latest celebrity gossip.

A real full-body workout performed by an athlete with a goal in mind induces maximal muscle contraction with heavy weights, allows for full recovery so you can grow and still train hard, and prevents the inevitable burnout caused by overtraining.

Let's find out what full-body workouts are all about.

Benefits Of A Full-Body Workout

Saves Time

Probably the biggest positive about training your entire body at once is that your gym frequency decreases to around two to three times every seven days.

Plus, you'll only be spending an hour in the gym for each session. Build muscle with only three to four hours of gym time during a week?

You betcha. It's all about the quality of your sessions, not the quantity.

Boosts Your Cardiovascular System

Squeezing a solid 2 to 4 sets per body part into a 60-minute workout session gets your cardiovascular system up to speed in a hurry!

Rules For Full-Body Workouts

Train Once Every 2 Or 3 Days

Easy enough, right?

The beauty of only training with weights every few days is that the days in between full-body workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout.

Lift Heavy

Many athletes who try full-body workouts get trapped into training lighter than they usually would in order to conserve energy for body parts that come later in their routine. The truth is, if you're not training heavy, you're not going to make optimal progress, no matter what program you're on.

Keep your weights as heavy as you can. The conserving of energy for the body parts you train at the end of your workout is addressed in point number six.

Perform One Exercise Per Muscle Group

This one is pretty easy to follow, but is still very important.

Using basic, heavy exercises that enable you to lift the most weight means that you don't have to do more than one exercise per body part. For chest, do the bench press or incline bench press.

For back, choose bent-over rows or chin-ups. For legs, nothing beats the squat.

All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Once you've chosen your exercises, plan your routines so that you're doing 2 to 4 sets of each exercise for 10 to 12 repetitions.

Keep Your Workout To An Hour Or Less

When you're planning your workouts, remember that resistance training affects your natural musclebuilding hormones and adjust accordingly.

Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol.

Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb.

Learn More About Natural Testosterone Boosters Here....

Consume A Post-Workout Shake Immediately After Training

During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it's important that you replenish your glycogen stores as soon as possible after training.

Replenishing your glycogen right after training jump-starts the recovery process. Conversely, not taking advantage of this crucial time can slow your results significantly. Think of it as filling up the gas tank on your car after a long drive.

Cell-Tech Hardcore^TM is the ideal supplement for this purpose. With precise amounts of creatine, alpha lipoic acid, and dextrose, along with other tested ingredients, Cell-Tech^TM produces impressive musclebuilding results.

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Simply mix 2 scoops of Cell-Tech^TM in a shaker bottle with 12 ounces of water, drink right after you're finished training, and you're good to go.

Change The Order Of Your Workouts

Training chest first for every full-body workout is doing a disservice to the rest of your physique's symmetry.

What seems to work better for ensuring your three major body parts get equal attention is alternating between doing chest, back, and legs first in your three workouts a week. Don't always leave abs or calves for last, though!

Exercises

Below is a list of exercises to help get you started. They're split into two sections: one for large body parts, the other for small ones.

The exercises are listed in order of effectiveness for each body part.

Exercises To Start With

Large Body Part Exercises Small Body Part Exercises Back Bent-over barbell rows Pull-ups Seated cable rows Biceps Standing barbell curls Alternate dumbbell curls Preacher curls Chest Bench presses Incline barbell presses Dumbbell presses Triceps Parallel-bar dips Lying dumbbell Extensions Pushdowns Shoulders Dumbbell presses Behind Neck presses Upright rows Calves Standing calf raises Seated calf raises Donkey calf raises Legs Squats Leg presses Hack squats Abs Hanging leg raises Decline-bench crunches Rope crunches

Sample One Week Full-Body Workout

Day 1: Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves) Day 2: Rest Day 3: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps) Day 4: Rest Day 5: Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs) Day 6: Rest Day 7: Rest

WORKOUT EXAMPLE:
Choose 1 exercise per body part. Below is a sample of on Day 1:

• Bench press
• DB Press
• Bent-over barbell rows
• Standing barbell curls
• Parallel-bar dips
• Hanging leg raises
• Barbell squats
• Standing calf raises

  Once you've chosen your exercises, plan your routines so that you're doing 2 to 4 sets of each exercise for 10 to 12 repetitions. Create your own printable log here.

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