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Killing Your Gains With CardioDear DD, "I have read your two recent articles, one talking about the high protein myths and the other discussing high carb - low protein verses low carb high protein. I have found these two articles to be very helpful a...
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A CRUCIAL Part Of The Muscle Building Process That Is Neglected By 95% Of BodybuildersDear Friend, Most people make building muscle way too complicated. First, you have to train to stimulate muscle growth. Then you need to eat the right things to sup...
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How To Chage Fat Into MuscleDear Friend, OK… to be quite honest, it's simply NOT possible to change body fat into muscle. But it has become a popular saying. What it REALLY means is to lose body fat while retaining and/or gaining muscle mass. In this arti...
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What Is The Most Anabolic Thing You Can Do?Dear Friend, I belong to a secret iron brotherhood. I've been a member since about 1982. No matter what gym I go to in the world, I can tell who is a member of this secret brotherhood IMMEDIATELY. There are very,...
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Why Anabolic Steroids Suck... But It's Not Why You ThinkDear Friend, I have a confession... Bodybuilding is not my #1 passion. Nope. It's music. In fact, I've played guitar professionally (on and off) since the age of 15. Being a musician is just about th...
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What About DMSO?By Dennis B. Weis "The Yukon Hercules" For those of us power bodybuilders who lift the heavy iron as a means of acquiring more muscle size, strength, and power, the topic of training injuries to the muscles, tendons, and ligament...
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Your Diet is 80% Responsible For Your Bodybuilding GainsIf you aren't eating correctly to support muscle mass gains, you're not going to gain. Most people drastically UNDER-estimate how much food they need to eat to gain muscle. Here is a sample muscle ga...
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Post Workout Secrets For Faster Growth! I’m going to share a couple little known post-workout secrets to help you grow even faster. Here's a HUGE mistake I see most bodybuilders making. They don’t take advantage of the most important "window of oppor...
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LayoffNow let's talk about a new training technique that can help accelerate your muscle mass and strength gains.You might find it extremely difficult to follow this advice. I know I did.The special training advice I'm talking about is... a LAYOFF!That's ...
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My Jealously Guarded Secrets About ProteinI wish I knew THEN what I know KNOW!I find myself thinking that about many different aspects of my life, but it's especially true with bodybuilding. One of the biggest reasons I had trouble gaining all those years...
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Setting GoalsDear Friend,I hope you had a good holiday season. I, for one, am glad it's over. The end of the holiday season means everything can get back to normal. It also means that now is the time to re-focus and set some new goals for the new year. No...
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HOW TO FORCE MUSCLE ON YOUR BODY... WHETHER IT WANTS TO OR NOT!A lot of bodybuilders tell me they have an intense desire to slap on as much muscle as they can, but sometimes I have to wonder if they really mean it. After all, they don't want to do the lit...
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Are YOU Making This Typical Beginner's Mistake?Dear Friend,Just the other day a friend approached me for help. He has been training for several months (at least six months, I think) with little to no gains. I put him on a routine that he would definitely ...
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The Classic Things You Will Do To "Shoot Yourself In The Foot"(Editor’s Note: Anyone who trains seriously should print this article out and memorize it. Charles Staley has been around the block a few times and he knows what mistakes you are goin...
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How To Build Muscle Training With Less Intensity Dear Friend, The following is an excerpt from the book, Hyper Growth Muscle Mass Training: Stress, whether it be physical or emotional, places constant demands on the body, or to be exact, the central nervo...
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How A Training Journal Can Help You Make More Consistent Gains Dear Friend, A great big "muchisimas gracias" to Eddie De La Cruz from New York City. He's one of my subscribers and just spent a wild and crazy week with me here in Latin America. A...
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Achieving Bodybuilding Success When it comes to gaining muscle, you can find literally hundreds of articles, opinions and "gurus" who will dish out advice like there's no tomorrow! The truth is that different things work for different people, bu...
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The Secret To Building Big Muscles Quickly! Hopefully by now, you know that the most important part of your nutrition program as a bodybuilder is "protein". In Hollywood, the studios used to send most of their actors who had to build muscles in ...
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Protein Way of Life The following is an excerpt from a publication written by Rheo Blair, entitled, "PROTEIN WAY OF LIFE":Take Smaller Feedings The protein drink makes a full meal; nothing else need be taken with it. It is important that we lear...
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Muscle Tip Spend as much time working and living your nutritional requirements as you do on your training. This is one of the most important keys to achieving your bodybuilding goals. Do your homework, but be open to listening and researching new ideas an...
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Building Massive, Powerful Shoulders The goal of most bodybuilders is to build really massive shoulders. They don't care how, just as long as they have shoulders so wide that they have to widen their doorways to walk through! Unfortunately, this is just a...
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Add One Inch to Your Arms in Four Weeks What bodybuilder wouldn't like to have an extra inch of solid muscle on each of his upper arms? Here's a hard-but-brief routine that will work for almost any man, young, old, or in-between...if he can practice it co...
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Why do people workout and not make any gains? I. ll tell you why. Most people go into the gym to move weights and not workout with them. They think that just because they can move the weight, they are using the proper weight. Good gains will only be made ...
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How To Build A Powerful Back Deadlifting can be tough, no doubt about it. But, once you get used to it you won't want to stop because it gives RESULTS! The back is one of the main areas to focus on for increasing overall body mass (legs are the other) and...
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The Know How by Don LemmonWe felt we must explain this particular version of dieting in more detail because it is quite different any of the other you have seen. It is called The Know How and was created by Don Lemmon. People have gotten the idea that you...
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Muscle Volumizing CourseThis program combines proper supplements and effective training techniques to maximally increase muscle strength and size. Wishing you success and may the pump be with you!SUPPLEMENTSYour muscles are 70 % water, to make them bigger...
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Rheo Blair's Protein Way Of Life Part 2: Additions to the protein drink & How to drink the protein drinkWhen you wish to flavor the mixture, you may add some vanilla or other favorite flavoring. Whatever flavoring you care to add, Blair's protein alwa...
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Quick & Easy High Protein MealsDear Friend, I've said it about a million times. Protein builds muscle and you better be eating at least 1 gram to 1.5 grams of protein per pound of bodyweight every day. And it should be a "complete" animal so...
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What REALLY Works To Burn Body FatDear Friend,The questions I seem to get over and over are always a variation of "how do I build muscle/strength?" or "how can I get rid of this body fat?".A few weeks ago I mentioned to somebody that I...
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Egg Yolks For BodybuildersQ: If you eat cholesterol molecules (say, egg yolk), do these molecules pass to your blood? If not, what's the process that increases your blood cholesterol? A: After 40 years of the public being told that the cholesterol we eat ...
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THE X-SIZE TRAINING COURSE PART 1, By: Oliver WolterWelcome to your first part of the training course. This course was originally released in German. Every week there are approximately 2000 new participants who join this course. It is proven to be extreme...
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THE X-SIZE TRAINING COURSE PART 2, By: Oliver WolterToday I want to start with an actual quote about this training plan to help you get motivated. It's taken from a German Discussion Board with the permission of the author.I will translate it for you, it'...
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Egg RecipesWhat I do is with egg whites. First I separate the yolk from the whites. Then I whip the whites until they are foamy. (I have a kitchen aid; it works great for this). Using a non-stick skillet set on low, I pour the egg mixture into the bottom ...
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My Jealously Guarded Secret For Adding Quick Size To Lagging Body PartsDear Friend,It's been a couple weeks since I sent out a weekly tip. I've been down in South America enjoying the beautiful weather, and even more beautiful than the weather...the stunn...
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Settting GoalsDear Friend,I hope you had a good holiday season. I, for one, am glad it's over. The end of the holiday season means everything can get back to normal. It also means that now is the time to re-focus and set some new goals for the new year. N...
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"How To Rapidly Boost Testosterone Levels For Big Muscle Mass Gains... Without Anabolic Steroids!" Dear Friend, Have you ever wondered if I tell all my bodybuilding secrets in my online newsletter? Actually... I do not. But, I have decided to re...
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Here’s A Workout Tip To Help You Blast Through A RutDear Friend,I appreciate all the reader’s tips I’ve been receiving lately.If you’d like to blast through a sticking point, here’s an idea from subscriber Mike Belmonte.Here's Mike's idea...Hey my name is...
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HOW TO BUILD A BIG POWERFUL BACKDeadlifting can be tough, no doubt about it. But, once you get used to it you won't want to stop because it gives RESULTS!The back is one of the main areas to focus on for increasing overall body mass (legs are the other) ...
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Blast Your Back With Triple Drop Pre-ExhaustLet's continue with some more "Triple Drop Pre-Exhaust" ideas like I mentioned in the last issue, but this time for working your back."Pre-exhaust" involves using an isolation exercise immedi...
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Bigger ShouldersThe appearance of larger shoulders always makes a person look larger and more muscular while making thier waist appear smaller. If you are going to hit shoulders hard to make them become the cannonballs you want them to be then take the t...
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Advice From The Forums...I have 19" natural arms (no roids). My biceps routine is simple. Either after your back workout or on a separate day, try this. Sit on an inclined bench with 2 dumbells on the ground beside you. Whatever weight you choose, do...
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The following is an excerpt from a publication written by Rheo Blair, entitled, "PROTEIN WAY OF LIFE"Take Smaller FeedingsThe protein drink makes a full meal; nothing else need be taken with it. It is important that we learn to take small feedin...
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Reader Tips on Gaining StrengthHey, I have a few tips and workout ideas that are guaranteed to induce a gain in size and strength. The first tip to break out of a rut is to try tri-sets. This generally works best for arms, shoulders, and legs and involves...
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Forearm WorkoutYou say that your forearms needs a boost?Well try this on for SIZE...Start off with dumbells on each hand, palms up of course, hanging over the edge of a bench, do wrist curls. ( Use a weight you can do up to 20 reps) then rest 20 seconds, ...
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READER QUESTIONS & TIPSHey Dan, just a short note...I did my own personal study on the 96 hour theory.....I was out of the country on a missions trip to El Salvador for 9 days and then i had an eye operation and didn’t lift for a total of 21 days.My l...
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Excerpts From The Discussion Board
Q: I have been exercising for years (running, and mostly other cardio). I weigh a small 143 and am looking to gain at least 20 pounds in the next three months. I bought the book "How a Genetical...
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EXCERPTS FROM THE DFBB DISCUSSION BOARDListen up...this is great information! Thanks a lot for the question, Martin, and a big thanks to Dedlift for this very detailed and informative answer.Best,DanQUESTION: Thanks to Dedlift and Paul for replying to my...
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Weight Gain Question From Forum Q: I am a 25 year old male. I am 5'9, 130 lbs (was 142 in the summer). I can't seem to put on weight. I can eat pretty much anything in front of me, and not gain a pound. I am also lactose intolerant, so I am unable to eat ...
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Try Triple Drop Pre-Exhaust To Blast Past Sticking PointsDo you have any lagging body parts that could use a boost? I'm going to share a rather intense technique that can be used to break through sticking points and get a muscle growing again. I call it...
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Shocking Shoulder WorkoutLet's continue with some more "Triple Drop Pre-Exhaust" ideas like I mentioned in the previous two issues, but this time let's talk about blasting your shoulders."Pre-exhaust" involves using an isolation exerci...
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THE FIVE CORE EXCERCISES, By: Adam SherrattBeing a natural born "hard-gainer", here's a programme I found useful recently for increasing both strength and mass. It was suggested to me by a fellow member of my local gym who has in the past compet...
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Lose Some Body FatThe weather has been warm here in Ohio for about 6 weeks and I decided it's time (actually wayyyy past time) to get cut up for the summer.Once again, I did the winter "bulk up" thing, which every year I swear I'm not going to d...
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BEGINNERS COMMON QUESTIONS ANSWERED!, By: Jay ThompsonI have been surfing alot of the sites and forums and have found many things to be consistent with beginners. Some of the common questions, with accompanying answers are listed below:1) I just started b...
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AN EASY DIET SECRET TO HELP MAXIMIZE MUSCLE MASS GAINSHow many times have you heard this?:"You need to eat some protein at least every three hours to keep your body in a positive nitrogen balance to support muscle growth."Or how about this:"...
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MUSCLES IN MINUTES, By: Paul BeckerIn a past issue of "The Genetically Average Joe Newsletter" Dan mentioned that he would ask me do a write up of a training/supplement program I was on. He mentioned that I gained 9 pounds in the past 6 weeks, w...
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BREAK OUT OF A TRAINING RUTI had a conversation with a bodybuilding trainer the other day and he told me about a plan that he has had a lot of success with. It goes like this:Choose one compound exercise per body part. For example, bench press for chest...
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10 Quick Tips to Build Mass, By: Chris AcetoMuscle mass is the straw that stirs the drink in the sport of bodybuilding. Talk all you want about symmetry, shape and definition, but in the final analysis, muscle mass is the defining element of a physique. T...
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EFFECTIVE CREATINE PLANSome people have noticed that they have some gastric upset and diarreah when they start their creatine cycle with a 20 to 25 gram "loading cycle". And I've found that the commonly recommended maintenance dosage of 5 grams...
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Heavy Weights And Little Rest Between Sets For Building Muscle Mass While Losing Fat: A Follow-Up Report Dear Friend,If you remember last week's tip, I talked about doing 6 sets of 6 reps per body part with only 30 seconds rest between sets. Because of ...
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BENCH PRESS SECRETS TO BLAST THROUGH STICKING POINTSAlthough the bench press is a decent exercise for building upper body mass, especially for beginners, I think it’s not always the best exercise for building your pecs and is often overemphasized by most ...
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Staying Fit Through The Holidays! The Holiday Season is only weeks away and thus begins the onslaught of cocktail parties, 7-course dinners and friendly "get-togethers" that occur more often than at any other time of year. Out-of-town relatives ...
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INCREASE YOUR UPPER ARM SIZE WITH BRACHO BUSTERSA Tip from subscriber Graham Waggett:To many people, in their rush to build big arms often overtrain the biceps, this results in overtraining a muscle that does a hell of a lot of work in most upper body ex...
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Interview With Rob ColacinoDD: Rob, thanks for being with us today. RC: My pleasure. DD: You've had a lot of success with competitive bodybuilding on both the regional and national level. RC: That's right. DD: You've won the NABBA Mr. USA and have also pl...
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It's Tuna and Water Time, By: Dave DraperI throw fastballs, curves and a mean change of pace, but you haven't seen my loopty loop. Get ready to duck. The following technique is hard-core and doesn't follow the rules. Athletes-bodybuilders, in particular-p...
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LYING DUMBBELL CURLSTo help target the long head of the biceps, try Lying Dumbbell Curls. This exercise is performed lying down on a flat bench with dumbbells in hand. I prefer to do a very light warm-up set before pumping out one or two more intense sets...
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Maximize Recuperation For Maximum Muscle Growth Dear Friend, The following is an excerpt from the book, Hyper Growth Muscle Mass Training:RECUPERATION Just like any machine, the human body has its limits. Ask too much from it and it will break down. This ...
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No Nonsense Protein Supplementation The best protein supplements to use are 100% egg, milk and egg, undenatured cross filtered whey protein isolate or combination of the above. Don't be fooled or swayed by all the different ads pitting one protein against...
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Pyramid WorkoutDear Friend,From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I've read or followed advocated "pyramiding" your weights on the basic exercises....
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Reader Tip On Losing FatHere's another great tip from subscriber Dave Beseke. Dave is offering some great advice to Greg who wrote in a few weeks ago about losing body fat.Dan,I have another idea for Greg - this method works for me when I'm trying to lose...
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Slam Training The Abdominals, By: Dennis B. WeisThe "Yukon Hercules"If you are like me, more than likely bodybuilding is an important part of your existing lifestyle. During your training career, for one reason or another, you will find yourself...
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SLOW DOWN FOR FASTER MUSCLE GAINS!I've heard or read at least a hundred times that to really work a muscle you have to eliminate momentum from your exercises. But how many of us actually do it?A lot of bodybuilding trainers even have a suggested "te...
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STATIC REPS, By: Paul BeckerStatic reps are done by holding a weight in a fixed position, usually fully contracted, for an extended period of time. They are typically done for 1 or 2 reps only and the weight should be held for 15-25 seconds, although the ...
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TRAINING FOR BEST POSSIBLE RESULTS Don't follow other people's routines. You don't know how their bodies work, what they take (supplements/ steroids), how much sleep they get or whether they are telling the truth about their training! If you are a beginne...
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An Easy Diet Secret To Help Maximize Muscle Mass GainsDear Friend,How many times have you heard this?:"You need to eat some protein at least every three hours to keep your body in a positive nitrogen balance to support muscle growth."Or how abou...
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BOOK REVIEW: Supplement Secrets Revealed, By: Bryan KernanIf you'd like to discover the best-kept secrets of bodybuilding supplements, then this book is for you. You won't find this insider information anywhere else, and here's why: 1. The major bodybuild...
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DON'T OVERTRAINWeight training puts a huge strain not only on your body but also your endocrine system. Adequate rest and recuperation after your workouts is essential. If you consistently overtrain (too much volume and training too frequently), a couple ...
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The "Yukon Hercules"Use on any Non-Apparatus bodyweight only exercise:Chin-upsCrunchesDipsLeg raisesPushupsSquats (one-legged) Sissy SquatsSTAGE 1Using the 1-legged squat as an example, begin by performing this exercise for as many ultra-strict ...
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HOW NOT PROPERLY TRACKING YOUR RESULTS COULD BE THE ROAD TO NOWHERE, By: Oliver WolterHere is an example of a recent e-mail I got:"Hi Oliver,I just started with my fat loss diet a few weeks ago, but it seems that since 2 weeks I am not losing any fur...
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THE "MAGIC PILL" FOR FAT LOSS
I am asked every day if there’s a "magic" pill out there...something that. ll help shed that excess fat tissue and keep it off for good. What if I told you that there is someth...
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Hard Gainer TrainingA lot of people have been asking what kind of routine a Hard gainer should be following. A good rule of thumb to be successful in any pursuit is to observe what the masses are doing...and do the opposite.I’m not the author or originato...
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How To Build "Barn Door Wide" Shoulders After publishing my arm specializtion program, a lot of guys E-mailed me and wanted a shoulder specialization program. Well, you're in luck! I just started on this routine about three weeks ago and am gett...
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INCREASE YOUR WORKOUT INTENSITY Last Saturday I showed up at the gym at 5:30 PM. They're normally open until 8:00 PM on Saturdays but the guy at the counter informed me that the new management changed it to 6:00 PM for the summer. I only had 30 minutes to...
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Natural Bodybuilding Diets That Work The Diets listed here are intended to provide you with information only. They represent the opinions of myself and other authors. This report does not constitute an endorsement or recommendation without the approval of...
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Static Reps Static reps are done by holding a weight in a fixed position, usually fully contracted, for an extended period of time. They are typically done for 1 or 2 reps only and the weight should be held for 15-25 seconds although the actual optimal ti...
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Are Aerobics Slowing Your Muscular Gains?Dear Friend, I get questions all the time from people asking why they aren't making gains. It usually goes something like this… "I train with weights 4 days a week and also do 30 to 45 minutes of aerobics 5 ti...
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Doberman Dan's Secret To Get Back In Shape As Quickly As PossibleDear Friend, I hope you have been following the advice from Part 1 of this series. Part 1 was the "getting back in shape so you can REALLY get back in shape" part of the program. I...
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I Eat A LOT... But I Can't Gain WeightDear Friend, Here's a recent e-mail from a hard gainer. (I get messages like this almost every day): "Dear DD, No matter what I do I can't seem to gain weight. I'm eating a lot of food and protein but I just seem...
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Nutritional Myths that Just Won't Die: Protein!By Will Brink, author of: Muscle Building Nutrition A complete guide bodybuilding supplements and eating to gain lean muscleDiet Supplements Revealed A review of diet supplements and guide to eating for maxim...
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Peary Rader's One Day Program Of Specialization RevisitedBy Paul Becker In The Rader Master Bodybuilding and Weight Gaining System, Peary told us about a program he developed that could add up to 3/4 of an inch to a trainees arms in one day. The program g...
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Rheo Blair's Protein Way Of Life Part 3: Take Smaller FeedingsThe protein drink makes a full meal; nothing else need be taken with it. It is important that we learn to take small feedings and to take them oftener. That is why we do not recommend three mea...
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Thirty Minutes That Will Change Your LifeDear Friend, Can I take the liberty to speak outside the subject of bodybuilding in this issue? I hope so because there is something my conscience forces me to tell you. Please don't take what I'm about to say ligh...
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Vince Gironda's Nutritional Secret To Gain An Inch On Your Upper ArmsDear Friend, Happy new year! Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old "Iron Guru" I had not hear...
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What Is "Syndrome X" And How To Reverse Its Physique & Health-Destroying Effects Dear Friend, There is a powerful disease spreading rapidly througout the US and many other countries. It is a condition that greatly increases the risk of Type-...
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What's The Best Training Routine For Gaining Muscle Mass?Dear Friend, I have a confession to make... I have been on a two-month "forced" layoff from training. I won't bore you with the details. Life happens. So I started back to the gym recently...
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