Archive | July, 2016

How to Grow Taller Naturally and Healthily – Four Tips to Make You Grow Taller!

There is nobody who doesn’t want to be tall and attractive. There have been numerous case studies. Tall people get more opportunities in life. Tall people are happier. They do better at sports, with the opposite sex. It’s biased and superficial, but tall people get more opportunities in life.   But it’s impossible to add height, right?  


With dedicated effort you can add a couple inches to your height!

Here are three basic tips to grow taller naturally without any risk to your body!  

Tip #1 Exercise: 

15 minutes of strong exercise increases adrenalin, lactate, nerve acidity and nitric oxide. These chemicals stimulate natural human growth hormone during the exercise and also during periods of rest. Very important: Drink plenty of water during exercise. Dehydration restricts human growth hormone.   Exercise equipment you want to stimulate height growth are the following: inversion boots and table, ankle weights, weightlifting wrist wraps and a good stationary bike. You also want a chin up bar that you can hang from while wearing angle weights. 20 minutes of bar hangs can add an easy half inch in height in less than thirty days.

Exercise is the most natural and healthy way to grow taller.

Tip #2 Diet:

Fats and carbs are the mortal enemy of human growth hormones and need to be cut from the diet. Furthermore, fatty, carb rich foods lead to more fat. A fatter person weights the body down and compresses the spine which leads to you actually losing height. Avoid soda, alcohol, junk foods, candy and, if you can, caffeine. These will all block naturally stimulated growth hormones. Caffeine actually eats calcium; calcium is the essential ingredient you need to stimulate growth.  

Tip #3 Sleep:  What’s the best secret for stimulating growth? It’s sleeping nine to ten hours per night. Sleep actives human growth hormone. Sleep, sleep, sleep and more sleep.  

Tip #4 Health Supplements to Induce Growth  

Here are specific supplements that stimulate growth.   Calcium, Vitamin C, Vitamin D

Shark Cartilage – The interesting thing about sharks is that they’ve been on this plan for 400 million years which means they’ve evolved to be resistant to cancer, vascular disease and the grow FAST. Not only that, when a shark suffers an injury it heals rapidly. Ingesting shark cartilage is the single best supplement you can use.

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Eat Your Way Out of Your Sinus Infection Symptoms – A Simple 5-Day Detox Plan

Do you send your car for maintenance after some time so that when it comes out from the mechanic’s garage, you can hear the vroom sound again?

If you do, just think about this. Your car is not on the go 24 hours a day, you do turn off your engine and allow it to rest. However, human do not rest, our heart has to keep pumping every second and all the other vital organs have to perform their specific functions, so how do we allow them to take their much deserved rest other than sleeping. Yes, we need to detox – time to make a clean start, as we know that too much accumulated toxins can aggravate your sinus infection symptoms , or do you feel low at times or need to shed a few pounds for that beach party.

Here is a 5-day detox plan which is safe and natural and especially for sinus sufferers as this diet has foods to avoid and to take when you are having the allergy.

If you have not been exercising, try to brisk walk for about 15-30 minutes, breathe deeply – relaxing and this simple breathing exercise can instantly relief your sinus!

Day 1-3

  • Eat a diet of fresh fruit and green vegetables only. The sources listed below are excellent for your sinus infections symptoms.
  • Sources of fruits:

  • Papaya – Vitamin C for its antihistamine effect.
  • Apples – an apple a day keeps the doctor or even the dentist away still rings true as it contains pectin and moves any accumulation of decayed residue from foods
  • Pineapples – has enzyme bromelain, purifies the stomach and kills offensive bacteria and sinus is caused by bacteria growing in your head!
  • Grapes, berries – cleanse the mucus.
  • Sources of vegetables : –
  • Carrots, spinach (converted to Vitamin A known to boost immune system to combat sinusitis), broccoli (Vitamin E), green peppers, parsley, eggplant (flavonoids), kale, asparagus, yellow corn, sweet potato.
  • Drink water, 5 or more glasses a day to flush out the toxins. No alcohol, coffee, tea, milk, sugar or salt and no smoking.

Day 4

  • Prepare a green salad with parsley as it contains zinc which helps to resist sinus infection symptoms and also to ensure good bladder health, watercress to help the liver to neutralize noxious pollutants invading your body, grated beetroot for production of red blood cells.
  • Sprinkle some raw onions or garlic (if you cannot stand the taste, roast lightly) as they are anti-viral and also make your mucus less sticky.

Ahh, you can now treat yourself to a cup of dandelion coffee – to stimulate the flow of bile.

Day 5 and onwards (if you wish to continue)

  • Make your favorite breakfast – whole grain bread and butter, some honey and a cup of dandelion coffee if you so wish. Have a salad of above which you can add some unsalted nuts – almonds, hazelnuts or walnuts, sunflower seeds as they contain vitamin E and high in antioxidants. You can also add oats, rye or barley.
  • Main meal – eat cooked vegetables (asparagus, broccoli, cauliflower, kale, spinach, peppers, carrots) and oily fish (salmon, sardines, mackerel, or any type of fish will do) as they have Vitamin C, E and beta-carotene, known for their healing benefit and preventing disease and sinus infection symptoms.

Detox yourself once every 3 months and you will feel your body restored and rejuvenated in mind and spirits.

Detox or no detox, you must always remember to eat your fruits and vegetables.

If you feel you cannot go through the 5-day detox plan, you can seek alternatives which can be as natural, healthy, effective, easy and convenient – natural supplements.

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Feng Shui Tips for Bedrooms

Use the powers of feng shui to sleep better, be more energized and successful, and improve your love life. The bedroom is important because it is there that we recharge and get ready for a new day. Getting a good night’s sleep is imperative to our health and well-being.

Bedrooms also afford privacy. It may be the place where a child holds their treasures and dreams, or it can be your place of intimacy with your partner. Feng shui says that problems in the bedroom from all sorts of sources can be traced to how your space is arranged. Bedrooms should have more yin energy than yang. Yin is passive and promotes relaxation, while yang energy is forceful and energizing. Using your bedroom for other purposes like work can also attribute to yang energy.

Read on to discover what to avoid, how to work around the limitations of the room and how to create the best feng shui you can in your bedroom.

Ideal locations for a feng shui bedroom are southeast, east, west, northwest or north of the home’s center. Bedrooms located to the south, southwest or northeast of the home’s center should be avoided if possible.

Bedroom Don’ts

Exercise equipment and workout space; Office equipment and work space

Work and exercise are both very important, but they should not take place in the bedroom. These activities both produce a lot of yang energy, which is disruptive in a sleeping environment. If there is no other place for your exercise equipment or office materials, try to cover them up at night so they are not visible reminders of what is waiting for you when you get up.


Many people put a TV in their bedroom, but not only do they disrupt sleep, they disrupt relationships. You want to be able to connect with your partner in the bedroom, not the late night movie. Televisions give off electromagnetic waves as well that are not a healthy thing for the bedroom.


Mirrors make it difficult to get rid of old emotions because they reflect chi back at you while you are sleeping.

Sharp corners and edges

Furniture with sharp edges and plants that have jagged leaves interrupt the flow of chi. Smooth and round shapes are much more conducive to rest and yin energy.

Hard, shiny surfaces

Metal, mirrors and shiny stone surfaces like marble will serve to make the chi move faster. This is the opposite situation you need when you’re trying to relax and sleep.


It is better feng shui to have a mattress raised up off the floor on a bed frame so that air and chi can circulate beneath it. If you need this space for storage, it helps if the stored materials are sleep-related and that it doesn’t need to be dug out and used too frequently. If you are trying to become pregnant, don’t make it a priority to clean beneath the bed. If the chi accumulates under the bed, it can help.

King mattresses

King size beds require a split right down the middle because two box springs are required to support the mattress. This also creates a split between you and your partner. To fix this split, wrap the two box springs with a large piece of red fabric or find a fitted sheet large enough to cover both of them. Place the mattress on top as usual.


Try to keep electrical wires and outlets away from your head when you sleep.

Unmade beds

In feng shui, like many other traditions, unmade beds convey bad energy.

Bedroom Do’s

  • See the sunrise: If the sunrise can be seen from your bed, you will bring in very strong, positive chi energy.
  • A round vase of metal holding red flowers: Situate this vase in the west side of the bedroom to increase amorous adventures.
  • Wooden bed frames and/or headboards: Wood neutralizes the flow of chi, especially around your head. This helps you relax and get a good night’s sleep.
  • Natural fiber bedding: Bed linens of cotton, silk or linen are the best choices for sleeping. The best color choices to bring in yin energy are shades of rose or pink with circular patterns.
  • Unclutter it!: While this is true for the entire house, a neat and tidy bedroom helps you sleep better.
  • Bed location: Optimal directions to place your bed include having your head point north if you are older, or east for children. Other directions will help in different areas of your life. For example, having your head point southeast will help foster communication and creativity. Southwest creates more settled relationships. West promotes good sleep, romance and increased prosperity. Northwest helps you feel more control in your life.

Placing your bed so your head points south or northeast may result in anxiety or nightmares. The energy from these two directions is unstable, full of activity and can be very powerful.

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How to Get Big Arms – Do You Want to Be Skinny Forever?

Big arms are one probably one of the most sought after fitness goals today. Men want them and women want men with them. There are a lot of myths and misconceptions about arm training that have a lot of people stuck. They’ve been training their arms forever, but haven’t made any gains. If you don’t what to be a part of the spaghetti arm crowd keep reading. You’re about to discover how to get big arms.

Work Your Whole Body To Get Big Arms

To begin if you really want massive pythons as arms you need to stop relying so much on isolation work and stick to a total body workout. Stop focusing on your arms, and start focusing on gaining mass all over. If you gain 20lbs of muscle, you better believe you arms are going to come along for the ride.

More Than Just Biceps

Most people who want huge arms only train their biceps day after day after day… and they still don’t see results. To get big arms You have to realize that there are other muscles they play a part in the size of your arms. The triceps contribute about 60% of your total arm size and a set of well develop deltoids make your arms look gigantic. If you want a gun show don’t forget these muscles.

Train With Intensity

Stop doing endless amounts of dumbbell curls for hours throughout the day. A short, intense training session is the best option to get big arms. This also applies to every other muscle group. When you concentrate on every rep of each sets your muscles have no choice, but to grow bigger and stronger.

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How To Be Successful On The Endometriosis Diet

Remember that well-known saying, “you are what you eat?” Well, for most endometriosis sufferers, the familiar phrase holds all the wisdom in the world.

Hurting month after month from endo, the uncomfortable signs and symptoms associated with your menstrual cycle oftentimes read like your favorite horror story:

• severe belly cramping

• fatigue

• heavy menstruation flow

• backaches

• mind-numbing headaches

Leaving you exhausted, frustrated and miserable, especially when there is no known “cure” for this crippling situation that impacts over 5.5 million women in North America alone.

What Is Happening To My Body?

When you have your period and the cellular material that lines the uterus gets ready to exit, problematic tissues (a.k.a. endometrial tissue) sometimes find their way outside of the uterus yet act the same way, expanding and spasming in preparation for menses. The issue is that they are now kept in and around the pelvic area (i.e. your fallopian tubes, ovaries, bladder, etc.) with nowhere to go. The soreness triggers the painful periods you experience.

Endometriosis is a hormonal ailment that is directly impacted by estrogen levels. In fact, many other feminine reproductive issues like fibroids, ovarian cysts, PCOS, inability to conceive and the like are all found to be the result of an estrogen imbalance in the body.

You Are What You Eat

The great news is you can gain control over and handle endometriosis by simply eating better. Sounds too good to be true? We can call this the Endometriosis Diet, but “Fibroid Buster,” “Ovarian Cyst Diet,” “Diabetes Miracle” or any other degenerative disease can be substituted because when it’s all said and done, the body is merely doing the best it can with the fuel we give it. Garbage In = Garbage Out.

Fortunately for us though, your system is forgiving enough to give us warning signs before it completely breaks down (Thank You Infinite Intelligence!) and you are here because you’ve heard the warning signs and want to take action to reverse the damage and prevent further damage.

By reduction of certain foods that promote prostaglandin production in the body (prostaglandins stimulate the production of excess estrogen – in this case, too much of a good thing) you can effectively reduce and eliminate painful signs and symptoms like excessive menstrual cramps, heavy hemorrhaging, nausea, queasiness and diarrhea in as little as one to two cycles and never have another occasion or outing ruined by a crippling visit from your monthly menses.

Regrettably, the typical American diet relies far too heavily on comfort foods. Chips, sodas, french fries and animal meat make up the greater part of our daily intake of food, with not a colorful vegetable in sight unless you consider the ketchup put on your burger a part of the vegetable family. So it does take commitment to make the dietary changes your body is frantically calling out for.

To make it simpler to get around the grocery store aisles on your future visit, here are the top 10 foods to avoid while following an Endometriosis Diet:

  1. Dairy Products
  2. Refined Sugar
  3. Meat
  4. Alcoholic beverages
  5. Wheat
  6. White Flour Products (i.e. cakes, cookies, pasta, white rice, etc.)
  7. Soy Byproducts
  8. Caffeine
  9. Saturated Fats & Oils
  10. Refined Foods

So you’re probably thinking, ‘well, what CAN I eat then?’ That is a sensible question so I will give you a straightforward answer. A good rule of thumb when you are out store shopping is to just stay along the perimeter of the supermarket. Generally speaking, this is where the fresh fruits and vegetables are featured. If you follow this rule of thumb you are also less likely to be persuaded by the frozen ice cream sandwiches and cakes attractively displayed in the center aisle sand won’t even realize that they are on sale two for five dollars this week!

Nutritious Substitutes You May Not Have Looked Into:

Sugar – Agave Nectar

Soy Sauce – Bragg’­s Liquid Aminos

Dairy Milk – Almond Milk

Butter – Flaxseed Oil (can be used to “butter” your bread, flaxseed shouldn’t be heated)

Table Salt – Sea Salt

Seasoned Salt – Fresh Herbs (cilantro tastes great with just about everything)

Bottled Juice – Freshly Juiced Fruits & Vegetables

Peanut Butter – Almond Butter

Potato Chips -Flaxseed Chips

Dairy Cheese – Rice Cheese

Meats – Beans

Milk Chocolate – Dark Chocolate

Although it will probably be challenging at first, eventually you will get used to eating with a fresh new perspective and even notice your taste buds changing as you start craving more endo-friendly foods. It is more of a life-style change than a diet but it is absolutely achievable. Just like any new habit, you will get better with time and practice.

In this post we’ve looked into exactly why the old saying ‘you are what you eat’ is much more than just an old wives’ tale. A well-fed body gives it the fuel it needs to function at optimum performance levels and is a vital first step to keeping sickness and disease from increasing. If you want to eliminate the 3 underlying triggers of endometriosis and get rid of unbearable period pain within 60 days, then read the Endometriosis Bible to learn even more.

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The JAI Stretch – Incredibly Powerful Penis Enlargement Exercise That Will Add Inches to Your Penis!

Penis enlargement exercises are getting more well-known and more popular all the time. The reasons for it are very simple and easy to understand. Lots of a men are interested in getting a bigger penis and penile exercises give them a safe, natural, effective and cheap option to achieve that. There are lots of different exercises and workouts programs that are getting better and more advanced all the time. One of these really effective and useful exercises is the JAI stretch.

When it comes to penis enlargement then it can happen that you don’t make any gains in the first few weeks or even in the first 1-2 months. This is why it is important to follow a proper penis enlargement program that if certain exercises or workouts don’t work then you can try some alternative exercise or workout. The JAI stretch has been really helpful for a lot of guys.

The JAI Stretch

The main principle of the JAI stretch is that you hold the stretch for 2-3 seconds only and then release the penis for another 2-3 seconds and repeat the process. The reasons for this type of stretch is that the inherent stretch reflex in the PC-muscle begins after around 2 seconds of stretching.

So with the JAI Stretch you are basically stretching the PC-muscle and the ligaments together in an effective way. Ideally this exercise should be done after jelqing exercises if you are unable to make much gains. It is an addition that helps to support maximum growth. If you are struggling to make any serious and significant gains then doing 3×12 rep sets of this exercise can help.

You start this exercise first by breathing in and then stretching the penis. Then you should hold the stretch for 2-3 seconds while still inhaling. After that you release the stretch but not the grip while exhaling for 2-3 seconds. This is basically one rep and you repeat the process 10-12 times at the beginning.

The reason why breathing is important is because it helps to feel the rhythm better. You can at first use a timer to get the inhaling and exhaling right. After a bit of practice it become automatic.

The important thing is also to stretch the penis fairly hard because that leads to the kick-back reflex and that is important. So a nice firm tug for 2-3 seconds is the key.

For the JAI stretch you can use the standard OK-grip with palms up, gripping the base of the penis. In order not to put too much pressure on the head of the penis, the middle finger should support the shaft. You can try different angles to find what is the most comfortable and effective.

This is just one exercise that can be used in addition to the regular jelqing and stretching exercises. It can be quite an effective exercise but it has to be used in addition to other exercises and by itself it is not a very effective exercise.

One of the problems is that very few guys actually get a proper penis enlargement program. So they are not even aware of exercises like this that can be beneficial. Doing basic jelqing and stretching exercises can certainly be effective but only up to a point. If the goal is to gain 2 inches or more then more advanced exercises, routines and programs are required.

The more routines and exercises you know the more options you have available when reaching a plateau. Everyone reaches plateaus and those guys who don’t want to spend a bit of extra money on a proper penis enlargement program, will in general not be able to overcome their plateau.

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Flax Seed – An Essential to Bodybuilding

Many aspiring bodybuilders seem to have sampled every bit of bodybuilding product out in the market to hasten the build up of muscles and enhance their stamina as well. More often than not though, they end up spending and consuming much of the publicized protein, creatine, or testosterone supplements that offer empty promises of muscle formation and endurance. If you are one of those weight lifting enthusiasts who have gone through the ordeal of workouts and clean meals, enduring a 4-days-a-week regimen of bench presses, hack squats, dumbbell and barbell curls among others but still to no avail, then chances are you have become pretty much frustrated by this time around. But before you even think about giving up on bodybuilding, better check out how flax seed can help you define those muscles while enhancing your physical strength. Yes, the flax seed! Many gym buffs can attest to the potency of flax capsules as a weight-training supplement. So take a closer look at the nutritional benefits flax seed can offer that makes this an all-around workout companion.

It is quite superb to learn how a tiny fleck of flax seed becomes a fitting supplement to the loftier agenda of weight training. But then again a rich concentration of Omega 3 fatty acids or the Essential Fatty Acids (EFA) makes flax seed a powerhouse in its own right. So how does the willowy flax become essential to bodybuilding? The EFA nutrients pertinent in a regular dose of flax promote muscle formation through the increased production of testosterone, a hormone necessary for body and strength training. Also a form of anabolic steroid, testosterone assists the liver in the synthesis of protein from the diet; a process that results in the build up of larger muscle fibers and muscle tissues that repair speedily to protect the joints when subjected to a tantamount of physical exertion. Moreover, the regular intake of flax provides the body with an adequate supply of Omega 3 fatty acids that work as energy booster to increase physical and mental stamina so that the body can sustain the lift of heavy weights. Furthermore, EFAs regulate body weight by slowing down the metabolic process, which would definitely resolve the weight troubles of many endomorphs. Best of all, flax seed acts as a multivitamin that provides the bodybuilder with all the essential nutrients of protein, fats and fiber while working out for that toned and strong physique.

So how does flax become essential to bodybuilding? Flax seed is a powerful natural supplement that efficiently regulates weight, builds muscles, and increases stamina while nourishing the body to keep you healthy and energized all day long. Sprinkle milled flax seed over meals that go with your weight training program and soon you will find yourself sporting lean muscle mass complemented by the endurance and vigor only a bodybuilder can achieve.

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Atkins Diet Induction Menu – Why Some Hate It And Some Love It?

Studies have confirmed that Dr Atkins diet induction menu has countless advantageous effects, as well as create significant fat burning with no requirement to restrict your calorie intake. Lots of people who take advantage of this low-carbohydrate, high-protein diet have been reporting this.

There are studies that show that high-protein, low-carb eating improves triglycerides, decreases blood glucose for diabetics and pre-diabetics and boosts positive cholesterol. High-protein, low-carbohydrate eating has been medically proven to enhance insulin sensitivity, cuts down blood pressure and cuts blood insulin levels.

When we evaluate it against low-fat diets, low-carb diet users also do not lose as much muscle mass while on a diet program.

Although not proven by science, there are a lot of different positive consequences reported by dieters using high protein, low carbohydrate Dr Atkins diet. Some of these include increase in energy, significantly reduced craving for candies, reduction of depression symptoms, improved focus, better frame of mind (improved concentration).

Then again there are also some benefits particular to the low carb diet invented by Dr Atkins. Steak, cream and butter are a regular part of high protein, low carbohydrate Dr Atkins diet. People on low-carbohydrate diet are permitted to have as much as they want of rich meats, cheeses, fats and oils.

Atkins diet is also very easy to get started and use, if measured up to several other low carb, high protein diets on the market. Naturally, there are some basic carb calculations that you are going to have to learn, but after that, you will be free to have a meal of any food you want from the Dr Atkins diet food listing.

Dr Atkins as well emphasized the significance of finding your own individual carb level. Various persons have unique degree of carb acceptance.

While some of us gain pounds with only 90 grams of carbohydrates a day, other people can eat up to 120 grams of carbohydrates daily. For the duration of your continuing dieting phase and pre-maintenance period, you will learn your individual carb count that is going to help you establish your carbohydrate objective for life.

The popularity of Dr Atkins can in reality make your weight loss much harder then it should be. Loads of advice accessible makes it very simple to find resources and assistance, but can also distract you. Since its founding there have been loads of Atkins books written and besides that, there are lots of sites on the internet that give you tips, group support and information.

Then again, it is so well known that just about every person has heard of Dr Atkins diet and has his or her own opinion on it, no matter whether it is right or wrong. You must know that there are many misunderstandings present about the features of this diet, and you will, without a doubt, need to uphold your new found way of eating now and then.

There are also some of the additional difficulties for using the low carb diet invented by Dr Atkins. You do need to calculate carbs in everything you eat to make sure that you are keeping within your individual carbohydrate limit.

Also, there is the matter of Atkins diet induction menu, the most passionately contested phase of the plan. Induction can be tricky to get through if you have already been on a diet that centers on carbs and sugar. Besides that, many people trying to lose weight check out induction phase and wrongly judge that this is the method that the entire diet is going to be. They quit without even starting the genuine Dr Atkins diet.

Every now and then, some people will during the Atkins diet induction menu, experience a carb crash, generally it happens during the 3rd and up to 5th day of the induction phase. This response is a effect of their body experiencing the ketosis phase or burning fat for fuel instead of carbs. The effects are only temporary but many individuals have resigned from low-carbohydrate, high-protein diets totally because of this happenstance.

Generally, with the several slight downsides considered it continues to be one of the most used high-protein, low-carb diets for one good reason. Dr Atkins diet induction menu works!

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Massive Bench Press – The Countdown Bench Press Workout

Bench Press Countdown Workout

This is a bench press workout that my training partner and I employed prior to the 2008 British Bench Press Championship where I benched 225kg raw. This was my biggest ever raw benchand I proved to myself that my training principles worked.

The workout consists of four workouts in a ten day period. The individual sessions alternate as follows:

  1. Heavybench press and assistance.
  2. Heavy squat and speed deadlift.
  3. Speed bench press and assistance.
  4. Speed squat and heavy deadlift.

The 10 day cycle is a mini cycle of workouts within a larger cycle that runs for 30 days and this larger cycle is part of an even larger cycle that runs for 90 days. Once in the 30 day period a single 1 rep maximum press was attempted to calculate progress. Each 30 day cycle concentrates on a specific bench assistance piece of equipment e.g bands or chains. Prior to starting this training schedule my training partner and I both benched our 1 rep max so we could calculate weight percentages. My 1 rep maximum was 195kg. We trained three days a week on a Monday, Wednesday and Friday. Shoulders were trained hard and heavy on the speed day.

The workouts are as follows:


  • Under the column weight I have written the % of my 1 rep max for the flat benchonly. This figure is approximate and is rounded up to the nearest 5 or 10 kilogram jump.
  • On the days not mentioned e.g. the Wednesday of the first 10 day cycle I am training squat and deadlift.
  • All close grip presses are lowered to a 3 board height.
  • On heavy bench day I always do close grip press as well.
  • Warm up properly prior to exercise including warming up on the specific exercise.
  • All workouts are done using wrist wraps only.

First 30 Day Cycle

Monday Flat Bench Press 5 sets 5 reps @ 160kg (80%) Friday Speed Bench Press 8 sets 3 reps @ 100kg (50%) Wednesday Flat Bench Press 8 sets 3 reps @ 175kg (90%) Monday Speed Bench Press 12 sets 2 reps @ 100kg (50%) Friday Flat Bench Press 3 sets 1rep @ 200kg MAX. Wednesday Speed Bench Press 12 sets 2 reps @ 100kg (50%)

On the heavy bench training day I complete 2 chest assistance exercises and 3 tricep assistance exercises. The exercises are from the following lists but the list isn’t exhaustive and other exercises can be added:

Bench Assistance Incline Press Decline Press Flat, Incline, Decline Flyes Pec Dec Flye Floor Press

Tricep Assistance Close Grip Press Skull Crushers / Kettlebell / Barbell Tricep Pressdown Dips Rack Lockouts

This cycle is now repeated for the second 30 day cycle only now instead of just plainpressing I introduced BANDS. I used medium blue woody bands which add approximately 20kg onto the bar weight at the top of the movement meaning an ’empty’ bar now weighed 40kg. My 1 rep max had now increased to 200kg so all calculations now have to be worked out on this new weight, however, due to the introduction of the bands I actually reduced the bar weight by 10kg! Bands were used for both speed and heavy days.

At the end of the second 30 day cycle we again tested our 1 rep max bench in order to calculate what bar weight we needed for our third and final cycle. My 1 rep max had now increased to 205kg and I was feeling very strong and happy I had broken the 200kg barrier.

The third cycle repeated the previous two only instead of bands we introduced CHAINS. To each side of the bar I added 17.5kg in chain weight meaning an ’empty’ bar now weighted 55kg. My 1 rep max had now increased to 205kg so I had to recalculate my workout percentages to take this into account. Chains were used for both speed and heavy days.

Finally, at the end of this cycle I tested my 1 rep max again and managed to bench 210kg. The most I had ever managed without wearing a specialist equipment. I was obviously delighted with the result and both my training partner and I had never felt stronger. I now rested fully for 2 weeks, not training even once during this period. Then on the Saturday I competed in the British Championship and benched 225kg which surprised me as this was 15kg over my previous best which shows how important rest and nutrition is within a training routine.

Conclusion Bands and chains look confusing and are often difficult to control but persistence can offer great gains in return. Explosive power off the chest is greatly increased driving you through previous sticking points. Training only ‘heavy’ once every 10 days allowed the muscles to completely recover and I felt fresh for every workout. Speed training increased the explosive power even more and allowed me to bench press quicker even on the heavy days.

For more information on bench pressing, bench press tips, bench press videos and bench press workouts please visit my website at

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All About Maltodextrin Supplement – Muscle Bodybuilding Supplements

You may not be aware that maltodextrin is the main component in almost all weight-gain products. It has a significant effect on the enzymatic process which allows individuals to perform better during exercise as well as bulk up on much needed muscle mass. This natural ingredient is highly useful especially for athletes and bodybuilders without the risk of side effects.

Maltodextrin is a complex carbohydrate that greatly helps individuals perform better and last longer to cope with the demands of heavily strenuous activities. Despite being a carbohydrate, it functions more by rapidly degrading the enzymatic process. Maltodextrin supplements are usually added to beverages in order to quickly replenish carbohydrate stores that may have been depleted during exercise. Maltodextrin provides 4 kilocalories per gram just like any other carbohydrate. The ingredient is a very convenient energy source that facilitates rapid delivery and absorption of important nutrients by muscle tissues. Muscle glycogen can instantly be replaced during or after exercise.

Maltodextrin is derived from cornstarch and is very easily digestible. The starch is initially cooked. Acids and/or enzymes are then added to break the starch into smaller polymers. The process is highly similar to what occurs inside the body when digesting carbohydrates. Some forms of maltodextrins are polymers of dextrose that are also referred to as glucose polymers coming in the form of dried powders. These do not contain much fat, fiber or protein although some products are highly known for having soluble fiber and is very useful in reducing fat and excess weight. Most products also do not add vitamins or flavors.

The term “maltodextrin” actually refers to varying lengths of dextrose polymers. Maltodextrin is not very sweet compared to dextrose. It is the primary ingredient found in most weight-gainer products and supplements and come in handy for individuals who need to gain more mass and weight such as ectomorphs. A lot of weight-gain supplements contain a lot of calories to help individuals move up in terms of weight and muscle and consume more than their average dietary intake without having to eat so much in several meals daily.

The fine white powder has a bland taste and mixes very well with different types of liquids. It also helps improve the ability of protein powders to mix with other liquids so most bodybuilders prefer to prepare their on-the-go meals by combining maltodextrin with 1 or 2 scoops of protein powder and 8 to 12 ounces of water. The product contains no fat and can provide energy for long hours.

Bodybuilders usually incorporate maltodextrin in their diets during the bulking phase. One drawback would be the extremely high calories that weight-gain products contain so although maltodextrin itself contains no fat, the excess calories will result in a combination of muscle and fat gain. By degrading the enzymatic process, conversion of carbohydrates to energy is reduced thereby allowing individuals to perform better for longer periods of time.

Maltodextrin is best mixed with about 50 grams of water or fruit juice in a shaker or screw-topped mixer. You may also blend it with protein powder since maltodextrin can improve the protein supplement’s ability to mix while the protein’s flavor can improve maltodextrin’s taste. Consume the mix pre-workout, during workout or post-workout to provide enough energy to last all exercises or to quickly replenish glycogen and carbohydrate stores. Every 50 grams of maltodextrin will provide around 190 calories, 47 grams of carbs and less than 2 grams of protein and fat.

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