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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            


Hello Paul,
    I was thinking about which Supplement has gave me the best 
gains and I would have to say it is the Ecdy-bolin. Even though I 
contribute my strength gains to it , I am also trimming down 
    I went from 10% body fat to 8%, with out trying to do so at all.  
In fact I am properly eating more. 
    Also my lifting capacity has rose in every exercise by 25 lbs.  For 
example my bench went from 375 lb to 400 lb and still doing the 10 
reps within 2 months, Now I find that amazing.    
   My muscle size increased by an average of 1/2 inches and that is 
no big deal, except it happened while I was losing weight and not trying.
Besides taking the Ecty-bolin I did not change a dam thing!

Click Here for more Info on Ecdy-Bolin and how you can get a   
Free Russian Training Cycles Workout Program

         FITNESS TIPS FOR 3/12/2002                  

By Marty Gallagher

   Injury is always just ahead for the careless weight trainer. 
The quickest way to sidetrack progress is through debilitating 
injury, you need to be a bit clairvoyant, learning to avoid 
injuries before they happen. You can accomplish this by 
listening to your body's feedback and then making the 
appropriate adjustments. Here are the 10 most 
common causes of injury - beware!

  1. Incorrect Technique

  The most common weight training injuries are related to poor 
exercise technique. Incorrect  technique can pull, rip or wrench 
a muscle, or tear delicate connective tissue quicker than you can  
strike a match. An out of control barbell or stray dumbbell can 
wreak havoc in an instant.

  Each human body has very specific biomechanical pathways. 
Arms and legs can only move in  certain ways, particularly if 
you're stress loading a limb with weight. Strive to become a 
technical  perfectionist and respect the integrity of the exercise 
- no twisting,, turning or contorting while  pushing a weight. 
Either make the rep using perfect technique or miss the weight. 
Learn how to  miss a rep safely; learn how to bail out.

  2. Too Much Weight

  Using too much weight in an exercise is a high risk proposition 
rife with injury potential. When it's  too much: if you can't control 
a weight as you lower it; if you can't contain a movement within its  
biomechanical boundaries; and if you have to jerk or heave a 
weight in order to lift it.

  An unchecked barbell or dumbbell assumes a mind of its own; 
the weight obeys the laws of gravity  and seeks the floor. Anything 
in its way (or attached to it) is in danger.

  3. Bad Spotting

  If you lift long enough, you'll eventually reach a point where you 
need to have a spotter for a number  of exercises, including the 
squat and bench press. When you work as hard as you're 
supposed to,  you occasionally miss a rep. Nothing is wrong with
that - it's a sign that you're working to your  limit, which is a good 
thing if it isn't overdone. Yet when you work this hard, you need 
competent  spotters. A good spotter should conduct him or herself 
at all times as though the lifter is on the  verge of total failure. 
Your training partner can also lend a gentle touch that allows you 
to complete  a rep you'd normally miss. A top spotter needs to be 
strong, sensitive and ever alert to the  possibility of failure - not 
looking around or joking with friends.

  4. Incorrect Use of Cheating & Forced Reps

  Cheating and forced reps are advanced techniques that allow the 
lifter to train beyond normal.  Taken past the point of failure, the 
muscle is literally forced to grow. When incorrectly performed, a  
cheating or forced rep can push or pull the lifter out of the groove. 
The weight collapses and a  spotter must come to the rescue.

  Cheating movements work; real world data prove this statement. 
Yet cheating, by definition, is  dangerous. Any time you use 
momentum to artificially goose rep speed, thus allowing you to  
handle more poundage than when using strict techniques, you 
risk injury. To play if safe, use the  bare minimum cheat to 
complete the rep. On forced reps, make sure your training 
partner is on  your wave length. Don't go crazy.

  5. Training Too Often

  How does overtraining relate to injury? It negatively impacts 
the body's overall level of strength and  conditioning. Overtraining
saps energy, retarding progress. You can't grow when you're 
overtrained.  It also interferes with both the muscles and the 
nervous system's ability to recuperate - ATP  (adenosine 
triphosphate, an energy compound in the cells) and glycogen 
stores are severely  depleted when an agitated metabolic status is 
present. In such a depleted, weakened state, is it  any wonder that 
injury is common, particularly if the athlete insists on handling big 
weights? The  solution is to cut back to 3-4 training sessions per 
week and keep session length to no more than  an hour.

  6. Not Stretching

  Stretching is different from warming up. Properly performed, a 
stretch helps relax and elongate a  muscle after warm up and 
before and after weight training. As a result of warming up and  
stretching, the muscle is warm, loose and neurologically alert - 
in its most pliable and injury  resistant state. In addition, 
stretching between sets actually helps build muscle by promoting  
muscular circulation and increasing the elasticity of the fascia 
casing surrounding the muscle.  Finally, if you perform muscle 
specific stretches at the end of your workout, you'll virtually 
eliminate  next day soreness.

  7. Inadequate Warm Up

  Let's define our terms. A warm up is usually a high rep, low 
intensity, quick paced exercise used  to increase blood floor to 
the muscle. This quick, light movement raises the temperature of 
the  involved muscle while decreasing blood viscosity and 
promoting flexibility and mobility. How?  Everyone knows that a 
warm muscle with blood coursing through it is more elastic and 
pliable than  a cold, stiff muscle. Riding a stationary bike, jogging, 
swimming, stair climbing and some high rep  weight training are
recommended forms of warm up.

  Try a 5-10 minute formalized warm up before stretching. If you 
choose high rep weight training, try  25 ultralight, quick reps in the 
following nonstop sequence: calf raise, squat, leg curl, crunch, pull  
down, bench press and curl. Do one set each with no rest between 
sets. This can be  accomplished in fewer than five minutes and 
warms every major muscle in the body.

  8. Negatives

  Negative (eccentric, or lowering) reps are one of the most difficult 
and dangerous of all weight  training techniques - and very 
effective at stimulating muscle growth. What makes negatives so  
risky? The poundage you can handle in negative exercises is 
likely to be the heaviest you'll ever  lift.

 Normally, we only lift what we're capable of moving 
concentrically. In negative training, we handle a  lot more weight. 
Most bodybuilders can control approximately 130% of their 
concentric maximum  on the eccentric phase of a lift. Someone 
using 200 pounds for reps in the bench press, for  example, 
would bench roughly 260 in the negative press. Because of the 
increased weight used  with negatives, you need strong, 
experienced spotters. Exercise extreme caution. If the rep gets
away from you, the spotters need to grab the weight immediately.

  9. Poor Training

  If you undereat and continue to train hard and heavy, you're 
likely to get hurt. Again, it relates to  your overall health: Before 
of heavy training when in a weakened state brought on by severe 
dieting  or restricted eating. It's best to save the big weights, low 
reps, forced reps and negatives for  nondiet growth periods. While 
dieting requires reduced poundage, this doesn't mean you can't be 
intense in your workout - it just means you need to use lighter weight.

  10. Lack on Concentration

  If you're distracted, preoccupied or lackadaisical when you work 
out, you're inviting injury. Watch a  champion bodybuilder train and 
one thing you'll notice is his or her intense level of concentration.  
This is developed over time, and the athlete systematically 
develops a preset mental checklist that  allows him or her to focus 
on the task at hand. More concentration equates to more poundage.  
More poundage equates to more growth. More poundage can lead 
to getting hurt if you don't pay attention. Train smart.

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