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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com                  
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Build Maximum Muscle Mass In Minimum Time, with 
Rob "The Colossus" Colacino's...

Psycho-Burst Training System Video

This system is so unusual and different than any other 
conventional bodybuilding training system that 
demonstration is really required in order for you to fully 
understand how to do it and derive maximum gains from 
your efforts. On this video, Rob demonstrates all the 
exercises and his secret technique for getting maximum 
muscle stimulation from his awesome system. This is no 
slick Hollywood, watered down, faked training production. 
This is a down and dirty video of Rob going through real 
training sessions using his real training weights! This is 
hard core training info definitely not for the weak or 
wanna-be bodybuilder! Itís entirely narrated by Rob 
himself coaching and instructing you while youíre able 
to see exactly how to perform the exercises. In this 
awesome video, Rob is at his gargantuan off-season 
bodyweight of around 280 lbs...unbelievable! Youíll also 
get to see some footage of Rob in his best ever contest 
condition. 

For full details go to: Psycho Burst Muscle Mass Workout
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       Fitness Tips For 6/15/2005 
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Mass Attack 5 Keys to Building Serious Muscle Mass Fast

Judging from what Iím seeing in the gym these days, many trainers who 
are trying to add significant amounts of lean muscle mass tend to 
make things more difficult than they really are.

Now Iím not saying that adding muscle mass is easy. It takes an 
intelligent focus and a determined level of commitment. But if 
approached properly, the body will respond.

So if youíve been trying desperately to pack on the muscle but youíre 
just not seeing the results you wantóyouíre probably not following 
some of the tried and true rules of adding mass.

Rule #1: Short, Intense Training Sessions

If youíre goal is to add muscle mass, then thereís no way you should 
be in the gym for any longer than an hour, tops. Iím a firm believer 
that quick, intense muscle-blasting sessions are best, especially 
for natural bodybuilders and/or hardgainers.

The "get in the gym, hit your muscles hard, then get home and grow" 
philosophy of Mentzer, Yates, and others has proven time and time 
again to be a highly successful strategy for mass training.

As an example, I train my complete chest in about 20 minutes. I see 
some people in the gym who take 30-40 minutes to bench press! Unless
youíre looking to set the power lifting world on fire, this is 
counterproductive. 

And forget about doing 15 sets for biceps and expecting to grow. 
Train them all-out in 5 or 6 sets and youíll get much better results.

Rule #2: Emphasize the Negative

Research has shown beyond any doubt that the eccentric or negative 
portion of a movement is at least as important to muscle growth as 
the positive or concentric phase. By periodically placing greater 
emphasis on the eccentric, youíll push your muscles harder than ever
 before . . . and as a result, youíll stimulate new growth.

For each body part, I like to focus on negatives once every couple 
of weeks. The easiest way to do this is resist the weight during
the negative, lowering slowly. For instance, you can focus on the 
eccentric portion of the Standing Barbell Curl by raising the weight 
at a normal tempo (for me this is usually a 2 count) and then 
lowering the weight very slowly (a count of 4 or 5).

This is a high intensity technique that you shouldnít use every 
workout . . . doing so will likely lead to overtraining. For best 
results, use the technique periodically during a couple heavy sets 
of each body part.

Because muscles are generally stronger during the eccentric phase 
of the movement (muscles can resist more weight than they can lift), 
you can also use a spotter to allow you to use more weight during 
the negatives. Just have your partner help you out on the positive 
portion of the movement, and really blast your muscles with those 
heavy negatives.

Rule #3: Variety is what it's all about

Variation is the most important principle you can implement if you 
want to allow your body to continue to pack on serious muscle mass.

I cannot emphasize this enough.

Our bodies are incredible machines; theyíre capable of adapting 
very quickly to the physical stresses we place on them during 
training. In fact, itís one of the things they do best.

Itís because of this ability to adapt that you must constantly be 
using variation in your programóor even changing your program 
altogetheróin order to prevent this adaptation from stifling 
progress. Thereís no doubt that itís precisely the failure to 
change and alter things up in your training that results in 
plateaus and frustration.

In any event, a training program that does not use variation as
an organizing theme is doomed to offer only short-term, sporadic 
gains.

Rule #4: Fuel your body for Growth

If you want big muscles, then you have to feed your body lots of 
high-quality nutrients. Your best bet is to give your body a 
continual influx of food. I suggest eating at least 4 and as 
many as 8 meals a day. Of course, these meals should be 
well-structured and evenly distributed and proportioned.

Ideally, if you want to take in say 5000 calories over the course 
of 6 meals (a good target for an intense training 200 lbs. male 
looking to pack on muscle mass), then each meal should be around
800 to 850 calories. This is preferred to having say one meal 
of 350 calories, one of 1400 calories, and so forth.

Organize your meals around quality sources of protein like egg 
whites, tuna and other fish, chicken and turkey, lean 
cuts of beef, etc. Try to take in around 1 to 1.5 grams of 
protein per pound of weight. If you weigh 200 lbs., than eat 
at least 200 to 300 grams of protein a day.

Getting enough good fat is also important for muscle growth,
and experience suggests that drastically low fat diets are 
counterproductive in this area.

Now, itís admittedly difficult to eat 5 or 6, not to mention 7 
or even 8, quality meals a day . . . especially given how 
busy most of our schedules are. This is where using a solid
meal replacement powder (MRP), protein powder and other 
supplements becomes absolutely essential.

Rule #5: Supplement Support

The days of people knocking the benefits of supplements are 
thankfully over. Now, even mainstream physicians and 
nutritionists recognize the importance of supplementing our 
diets. And the real-world results bodybuilding and fitness 
enthusiasts have achieved through intelligent supplementation 
speak for themselves.

Along with training and nutrition, establishing a proper 
supplement program is one of the three equal points of the 
Triangle of Physical Well-Being and Power.
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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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