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           FINESS TIPS FOR 4/5/2000           

3 Day H.I.T. -  High Intensity Training Workout

Mon - Chest, Triceps, Delts
Incline Barbell Press - 3 sets - 10, 8, 6 reps
Flat Flye - 1 set - 8 reps
Shoulder press - 2 sets - 8, 6 reps
Side raises - 1 set - 8 reps
Pressdowns - 2 sets - 8, 6 reps

Wed - Legs
Squats  - 3 sets - 10, 8, 6 reps
Leg ext. - 1 set - 8 reps
Leg curls- 3 sets - 10, 8, 6 reps
Standing calf raises  - 1 set - 8 reps
Seated calf raises  - 3 sets - 10, 8, 6 reps

Fri - Back, Biceps
Hyperextentions   - 3 sets - 10, 8, 6 reps
Barbell row  - 3 sets - 10, 8, 6 reps
Pulldowns or Narrow Chins - 1 set - 8 reps
Barbell curls 
Superseted with incline hammer curls - 2 sets - 8, 6 reps
Barbell shrugs   - 2 sets - 8, 6 reps



When working biceps, I have found that this exercise provides
a killer burnout.  For your final exercise, grab the 45 lb. bar 
(with or without light weights on it depending on your strength 
level).  Hold the bar at a very wide grip and curl to near failure.  
Immediately after, grip the bar a little bit further than shoulder 
width and curl to near failure. Immediately after this, grip the 
bar closely and curl to failure.  By the time I am done with this 
and my bicep workout I can barely move my arms. Hopefully
this can do the same for all you.


There's a new type of training for my forearms and the result 
is very obvious (just within 3 weeks or 4). This method may 
not be new for you but if it is, then it's really worth for you to 
try it. Just grab a right weight dumbell in the hang position, 
stand with your feet shoulder-width apart, assume that you're 
training your right arm, curl the dumbell to the right shoulder, 
making sure that the dumbell pass toward the left side of 
your body and at the same time keeping the upper arm still. 
Have your palm face down when the elbow is fully bent
and lower it to the starting position. Hope you enjoy the 
result! :)

Alex Chen

First of all for all of you wanting to get huge, just up your 
daily calorie intake until you are gaining weight and 
maintain that intake until you are gaining weight.  When 
you stop gaining, up your intake again until you are 
gaining, maintain, etc.

If you have been lifting for some time and aren't noticing 
any changes, don't get frustrated, just stick to your 
program and it may take up to 3 months to notice changes.  
Make sure you are providing your body with more calories 
than you are burning each day to gain weight, and less 
calories than you are burning each day to lose weight.


I've used Creatine for about three years now.   For over 2 
of those three years I was unable to do any type of regular
workouts.  My former program was total body per week, at 
three workouts of 30-45 minutes. When I quit my workouts 
I stayed on Ceratine, Daily, plus all my vitamins and herbs.

Now at age 56, I recently began my workouts again.  What 
I have found is that I was able to start back at about 70 % 
of my weight limits I was at when I had to stop.  For 
example: 180# bench presses for 2 sets of 12, preacher 
curls at 70#, 2 sets 12 reps, 205 squats 2 sets 10 reps etc.  
Also I notice in those two years off that my strength didn't
lessen drastically and my muscle mass diminished only 

It's a no brainer for me, one teaspoon in a glass of 
Grapefruit juice either before or during my workout has 
made it possible.

Old Ironsides



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