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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            
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      FITNESS TIPS FOR 7/12/2000                  
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BUILDING MUSCLE MASS!

by Jay Thompson

How do I build mass? I want to put on some weight. 
I need to bulk up for sports.

This is what I am asked all the time. Building mass is 
not difficult to plan, but you MUST plan. There are a few 
basic principles you must understand first.

Stimulation:

In order to gain muscle, you must place a demand on the
body which triggers your survival mechanism, causing 
overcompensation. Your body does not want to be 
stressed by muscle fatigue, so it adds muscle to alleviate 
the stress caused by strenuous activity. You must
adequately stimulate your muscles to be able to expect 
growth.

Rest/Recuperation:

Rest is probably the most overlooked aspect of bodybuilding. 
You do not grow while working out! Growth takes place when 
you are at rest. You should avoid as much aerobic activity as
possible. The more rest you get, the easier it is for your body 
to grow.

Muscle Mass Building Diet:

You must eat to build mass! I hear all this crap about not needing 
to consume more than the Daily Recommended Allowance. How 
are you going to grow without excess calories? You are not. You 
should eat six quality meals per day. A good ratio is 40 - 40 - 20, 
Protein - Carbs - Fat.

Consistency/Frequency:

You must go to the gym regularly. You can't go every now and 
then and expect to grow. At the same time, you cannot work 7 days 
a week and expect your body to recover! Work each body
part ONCE a week and work no more than 4 days a week!

Variety:

People say that you need to add variety to confuse your muscles. 
Whatever. You can't confuse your muscles. Add variety to break up 
the monotony of doing the same thing every workout. This can be 
as simple as using dumbbells instead of barbells.

Recovery:

DUH! DO NOT NEGLECT RECOVERY! The recovery process is 
enhanced by following all of the principles outlined above! Eat a 
small meal consisting of about 25 - 70 - 5, protein - carbs - fat 
within 45 minutes of your workout!

Muscle Mass Building Exercise Selection:

    Chest: 
        Bench Press (with dumbbell or barbell) 
        Incline Bench Press 
        Decline Bench Press 
        Dumbbell Flye

    Triceps: 
        Dips 
        Lying French Curl (lying barbell extension, skull crushers) 
        Tricep Pushdowns 
        Close Grip Bench Press

    Back: 
        Deadlift 
        1 Arm Dumbbell Row 
        Chins/Pulldowns (all variations) 
        T-Bar Row 
        Low Row

    Biceps: 
        Barbell Curl (to include E-Z Bar Curls) 
        Alternate Dumbbell Curl 
        Preacher Curls

    Hams: 
        Leg Curl (all variations, ie lying or standing) 
        Stiff Leg Deadlift

    Quads: 
        Squat 
        Leg Press

    Shoulders: 
        Military Press (not behind the neck, shoulder wrecker) 
        Dumbbell Press 
        Lateral Dumbbell Raise 
        Front Dumbbell Raise

    Calves: 
        Standing Calf Raises 
        Seated Calf Raises 
        Donkey Calf Raises 
        Toe Raises on Leg Press

    Traps: 
        Dumbbell Shrugs 
        Barbell Shrugs 
        Bench Shrugs

    Forearms: 
        Reverse Curl 
        Wrist Curl 
        Hammer Curl 

If you apply ALL of these principles, you will be on your way to 
a great physique without the need for pharmaceutical aid!
___________________________________________

SUCCESS STORIES FOR USERS OF THE 
TRULY HUGE BODYBUILDING PROGRAM

"Hi Paul!!!!  Whats up man?? Im doing fantastic.  
I remember a long time ago that in one of your 
ads (banner) said "Would you like to gain 20 , 30 
or even forty pounds in 6 months, click here, 
Truly Huge."  

Well its only been  like 7 weeks and I gained 20
pounds!!!! When I first started I weighed 149 
pounds and now I weigh 169 pounds!!!!!
Guess what? Yesterday I started school, and 
EVERYBODY TOLD me WOW.... JULIAN, WHAT 
HAPPENED TO YOU?? GOD YOURE BIG!!! 
EVERYBODY TOLD ME THAT IM A LOT 
BIGGER THAN LAST YEAR!!!!  MY WEIGHT 
TRAINING PARTNERS THINK IM ON 
STEROIDS!!! 

 Best

Julian"

"Hey Paul,

Just letting you know that after 11 weeks on the 
program,I now weigh 218 lbs(weighed 197 @ the 
beginning) and I am presently 10.5% bodyfat...I 
want to thank you for offering a great course and 
I have recommended it to all who ask me how I got 
such results.Everyone at the gym thinks I'm on 
steroids! I take it as a compliment and walk away;I 
disregard their comments...They won't beleive
me if Im tell them I'm natural anyways.

Thx for getting me TRULY HUGE,
Theo/Mtl,Pq(Canada)

PS: I'm up to 17.5 inches on the arms...(Not bad seeing 
as I was at 16 inches when I started...my wish came 
true)"

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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