In part #1 of mass training tactics, we talked about how to properly cycle your training in order to issure continuous gains in muscle size and strength. We discussed the importance of having Active Recovery Phases coupled with Loading and Growth Phases. This month our focus will be
on how to properly implement a Growth Phase.

Like we previously mentioned, during the Growth Phase the body is not stressed by volume. This time the stimuli for growth is heavy weights.

For the complete article please…..CLICK HERE

Exercise of The Day: Smith Machine Narrow Grip Chest Press

Starting Position: Position a flat bench in the Smith machine and lie on it with your feet flat on the floor. Adjust the bar so that is directly above your chest. Unlock the bar and grasp with your palms 8-10 inches apart, turned away from you. Lower the bar so that it is close to your chest.

Movement: - Exhale while pressing the bar up until your arms have just a slight bend in them.  Inhale as you slowly lower the bar to the starting position.  Repeat as required. Rotate the bar back into a locked position, once complete.

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Do your thighs get more work than your glutes when you’re doing
glute exercises? This information is going to change the way
you train your glutes forever!

It’s a common problem that many people run into when they’re trying to build and work the glutes: the
thighs take over the exercises and the glutes get left out in the cold!

One of the major reasons this happens is that some of the most effective glute-building exercises are
also among the most effective thigh-building exercises, e.g. squats, lunges, leg press, etc.

For the complete article, please…..CLICK HERE

20 Mass Gaining Tips for the Bodybuilder

If you are struggling to gain muscle mass or you just want to know how to stay on track with your bodybuilding program, here are 20 solid tips to help you. Apply these to your daily routine and watch your body grow.

For the complete list, please…..CLICK HERE 

Exercise of The Day: Olympic Bar Stiff-Legged Deadlifts

Starting Position: Grip the bar with your palms turned toward you and your arms straight so that the barbell is hanging directly below your shoulders. Bend at your waist keeping your back and legs straight.

Movement: - Exhale as you raise yourself to a standing position, holding the bar at your waist.  Inhale as you slowly lower the bar back to the starting position.  Repeat as required.

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Exercise Of The Day: Single Reverse Grip Low Cable Curls

Starting Position: Attach a handle to a low pulley and stand facing it. Grip the handle with your right hand, palm turned down.

Movement: Exhale as you curl the handle up towards your shoulder. Inhale as you slowly lower the handle back down to the starting position. Repeat as required on other side.

Brought to you by: PHIL’S FITNESS FOUNDRY: Online Personal Training and Nutrition Programs - Get the body that you deserve with a customized workout and/or nutrition program.

Exercise Of The Day: Cable Flat Lying Bar Curls

Starting Position: Place a flat bench in front of a high pulley and attach a bar to it. Lie on your back on the bench and place your feet flat on the floor. Grip the bar with your palms turned up. Extend your arms up so that they have just a slight bend in them.

Movement: Exhale as you pull the bar down towards your shoulders. Inhale as you slowly return the bar back up to the starting position. Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY: Online Personal Training and Nutrition Programs - Get the results you want and the body that you deserve with a customized workout and/or nutrition program.

We are an online personal training site dedicated to helping you reach your goals whether it be losing weight, bulking up or both.  We offer all the tools you’ll need to be proactive in reaching those goals while maintaining optimum health. My site offers training programs and support as well as nutritional advise and diet tracking. Now we can offer you a brand new state-of-the-art line of supplements, PROGRADE Nutrition,  to make sure you reach your goals in the very best of health, inside and out.

A beautiful body on a magazine can indeed be a product of modern technology. Many people ask how do I start bodybuilding?

To answer this question you need to know that no amount of physical activity can give you your desired body if it is not coupled with bodybuilding nutrition and a body total workout. Actually, it is the bodybuilding nutrition that is the most vital factor in building the best body. But I will give you ten rules for building muscle.

For the complete article, please…..CLICK HERE

Fitness Tip: Is it true that you should not eat protein and carbohydrate foods at the same time? - This belief dates back at least 100 years and its popularity was recently revived with various publications. In fact, the human digestive system is magnificently designed to cope with an ‘omnivorous’ diet.

That is, we have the enzymes and acidic conditions in our stomach to digest a huge range of foods, whether eaten individually or together. If we were to follow this advice, milk, yogurt, bread, rice, pasta, potatoes and legumes would have to be taken off the menu. These foods are all good sources of both protein and carbohydrate which occur naturally together.

Following this advice would also mean that babies could not drink their mothers’ milk. Human breast milk is similar to cow’s milk (although specifically designed for human babies) as it also contains significant quantities of protein, carbohydrate and fat all of which are essential for growth and development.

Brought to you by: PROGRADE Nutrition and PHIL’S FITNESS FOUNDRY - Online Personal Training and Nutrition Programs - Get the results you want and the body that you deserve with a customized workout and/or nutrition program.

If you’ve ever had a hard time developing your shoulders, this exercise is going to be a lifesaver for you! Personally, shoulders are one of my WORST bodyparts. It’s tough to keep them strong…tough to get them bigger…and tough to really feel them working when I’m actually doing shoulder exercises!

But the first time I used this technique, it absolutely blew my mind. As soon as I finished the set, my shoulders felt like they were inflating! The blood was came rushing in and I knew I was on to something special…that RARELY happens to me with ANY shoulder exercises.

So what makes THIS exercise so special? You’re going to reach muscular failure TWICE within the same set. AND you’re going to do it with NO REST in between the two phases of the exercise. BAM BAM…one part right into the next.

But here’s the twist…it’s not a typical drop set in which you reduce the weight to achieve this! You’re going to use the SAME weight for both phases of the exercise.

The REAL key lies in the range of motion of each part of the exercise…..CLICK HERE