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      FITNESS TIPS FOR 5/22/2001                  


Leg Workout

I have a great tip for a good leg workout.  I discovered 
that training legs very heavy gives me absolutely no 
leg development, I use moderate weights and do two 
sets of squats for 15 reps.  Then I move onto leg 
extensions 3 for 20 then onto straight-leg-deads 3 for 
15.  The burn is intense and I have been developing 
my legs more and gaining strength faster than with 
the heavy leg lifting.  Also, be sure to execute the 
squats Olympic style (shoulder-width stance, bar 
high on your back, break parallel at bottom).  
Remember the whole point to to get big, strong 
and aesthetic.


Bodybuilding Contest Diet and Training

Maybe this tip will help those weight lifters who want to 
become body builders.  I have been training with weights 
since 1991 after I got out of high school, although I wasn't 
very serious.  I always found something that gave me an 
excuse to get out of the gym because I was not making 
any gains.  I am sure there are a lot of fellows out there 
that have the same problem.  Well let me tell you how I 
started making true gains.  It wasn't until I decided to get 
serious, and this included my DIET.  It is very hard to 
make those impressive muscle gains with the fat loss 
needed to chisel that round body into a "X" frame when 
eating Big Mac's and frosties.  I spoke with a couple of 
friends at my local gym who were competitive NPC 
bodybuilders and I got a lot of help with diet and training 
advice and I would like to share them with you. My diet
had to change from eating junk three times a day to 
eating lean low carb meals 6 times a day, I thought 
Oh-my-God.  Food, every two-three hours, WOW!  Well 
for the next sixteen week (4 months) this is what I ate 
and I was 95% faithful to this diet.

Meal 1: 1 cup oats mixed with Protein mix.
Meal 2: 1 can of chunk turkey or tuna in spring water.
Meal 3: 1 chicken breast, 1/2 cup of green beans or brochilli.
Meal 4: Protien mix (1 hour prior to training).
Meal 5: 2 chicken breast, Protein (immediately post workout).
Meal 6: Baked potato or rice (1 hour prior to sleep)

*Lean beef, fish and turkey can substitute for any of the 
meat. I know a lot of you out there are saying man that 
could get expensive, however if you are not buying 
chips, ice-cream, soda and other junk food at the store 
and you stay strict to what you purchase, your price of 
groceries will be the same.
I also supplemented with Andro one hour prior to weight
training and Fat Burners twice a day (morning/night).  

Now for my training routine I was very consistent by 
changing up my routine if I felt I was getting into a rut.  
This was my training schedule.

Monday: Chest, Shoulders, Triceps.
Tuesday: Cardio 1 hour
Wednesday: Back, Biceps (forearms),Shrugs, Calves
Thursday: Cardio 1 hour
Friday: HELL DAY (legs)
Saturday: Rest
Sunday: Rest

* Warm up at the beginning of each workout with medium 
weight.  2-3 exercises each body part 2 sets 6-8 reps or
to failure.  Start with 80 to 90% of max on first set then 
drop 15% of that for second set work to failure.  
CONCENTRATE of the affected muscle that you are

I lost 52 lbs and went from a size 40 waist to a 32 waist 
in four months.  I guarantee if you stay consistent and 
FAITHFUL you will have that Physique that you want.  
STAY OUT of the cookie jar!!!
Good Luck,
Bobby Qualls
Kennesaw, GA

Advanced Bodybuilding Routines

I have been using the following advance routine during the 
last six months and have seen some amazing results 
from it--the routine is a combination routines I have used 
in the past--I switch the routines about every 3-4 weeks to 
keep the muscles off balance--It has worked!  My best 
lifts are 370 flat bench (also 225 for 25 reps--bench) 500 
squats for 6 reps (720 hack squats for 8 reps) 325 close 
grip for 2 reps--150 curls for 3 reps--225 military for 2 reps 
and 135 one arm dumbel rows for 5 reps.  I curently 
weight 217 and have 10% body fat.  Any way--here's 
what worked for me:

Day 1=chest/back/bis/calves--3-4 sets 8-10 reps

Day 2=thighs/shoulders/tris/traps 3-4sets 8-10 reps

(Repeat cycle for a total of 6 days on in 1 week)

Day 1=chest/back/bis/calves--5-6 sets 4-6 reps

Day 2=thighs/shoulders/tris/traps 5-6 sets 4-6 reps

(Repeat cycle for a total of 4 days on in a week m/t skip wed th/f)

(Return to week 1 format for week 3 and week 2 format for week 4)

Here we change muscle order:

Day 1=Chest/shoulders/tris  8-10 reps 3-4 sets

Day 2= back/bis/traps 8-10 reps 3-4 sets

Day 3= things/hams/calves 8-10 reps 3-4 sets

Day 4=Chest/shoulders/tris  4-6 reps 3-4 sets

Day 5=back/bis/traps 4-6 reps  3-4 sets

Follow this routine for 3 weeks then return to routine 1--try to 
add 5 lbs per exercise per week.

If you really want a muscle shock--add a fourth week that 
looks like this:

Day 1=chest/shoulders/tris 2-3 sets 35-50 reps


Day 3=Back/Bis/Traps 2-3 sets 35-50 reps


Day 5=thighs/hams/calves 2-3 sets 35-50 reps

(warm up well and push hard--its kinda fun till you wake up 
the next day--LOL!!!)

The key is basic heavy exercise--skip the machines--they
are for exec's with no time!!!  Train hard--rest like you are 
a teenager again (8-10 hours a nite) and eat very well (try 
separating your carb meals from your fat/protien 
meals--eat 6-8 times a day)  remember--you do this 
because it is fun--if its no longer fun--find another hobby 
or change you routine!!!

I hope this helps



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