Dear friend,
I’ve spent enough time in campus gyms and commercial gyms to gather incredible training secrets! In campus gyms, there are people who are in college who must be smart. In commercial gyms, there are people who are big, so they must know all about weights.
First, let’s start of with the basics. An understanding of anatomy is important. You know those arm muscles that you flex in the mirror? Those are called biceps. And the stomach muscles are called abs. The best arm exercise is concentration curls. There is no best ab exercise, but crunches and leg lifts are good. The key is doing a thousand repetitions so that you can feel the burn. The burn means you are burning fat. Great! Now you know everything you need to know about anatomy!
The next lesson is in attitude. You must make a big deal out of lifting. A big ego = bigger muscles! Make sure that you try to impress the hell out of other gym patrons. Pick a really heavy weight and strain really hard or cheat – it’s the weight that matters. Make noise. Shout at your partner during his set. Throw bars and dumbbells on the ground. And it doesn’t stop in the gym. The day after a workout, you must say “I lifted yesterday…” as a conversation starter. Attitude keeps you from changing your mind about these great secrets.
Now, let’s move on to the program. I’ll give you the basic exercises and all you need to remember is that you need low reps for strength and high reps for tone. Otherwise do three sets of ten for mass. Then only exception to this is if you use HIT. Pro bodybuilders use HIT so it must be good. They are really strong because size and strength go together. Besides HIT, the best systems are Super Slow, which is the safest, and Static Contraction Training because this one guy gained muscle and lost fat with only 20 minutes in the gym in 8 weeks.
The upper body is most important. Every workout you should do bench press and curls. The best exercise for chest is probably flyes, but you need a big bench press or you are a wuss. A good chest workout should have bench press, incline press, dumbbell bench press, and cable crossovers. This will inflate your chest from all angles. Use the pec deck if you need more work for the inner pecs. But don’t do decline press or else you will grow boobs.
Except for the first set, every set of bench press should be taken to failure. The proper technique is to go up in a barely controlled arc and then the bar should go down much faster than it came up. Once it bounces, have your spotter help you. Then you should do at least one more forced rep.
Remember to do lots of curls or else you will not get a pump.
You should always use machines instead of free weights, with the possible exception of bench press and curls, otherwise it is dangerous. If you work out at home you should get a machine because the results are guaranteed.
The most important muscles are the ones you can see, so next we’ll look at legs. The best exercise for legs is leg extensions. The next best is the leg press. It is better than squats because to do squats you need a belt. Also, deep squatting will give you big glutes.
Exercises to avoid:
Deadlifts – which will hurt your back.
Pullups - only skinny guys are good at pullups so they will make you skinny. Lat pull downs are better because you can lean back as much as you want to help get the bar down. The key to pullups and pulldowns is to use the same principle that works for curls: when it’s too heavy, swing your body some more.
After working out you must consume whey protein. It has the highest biological value and it is the key to your success. Even if you miss a workout, it is ok as long as you consume whey protein.
Training for women is easier. It’s best to learn from your boyfriend, since more and more guys are picking up on these training secrets. Focus on curls, inner and outer thighs, and leg press. Keep the reps high to tone the muscle without getting bulky. Listen to what the supermodels are doing, because supermodels are healthy. Then do an ab routine to burn fat around the midsection. If you run, make sure you keep your heart rate in the fat burning zone.
If you want to learn more about these secrets, hire a personal trainer, because personal trainers are always right.
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