Sean is the Group Training Director for Muscle&Fitness and Men’s Fitness magazines.  Sean is a really cool and smart guy, bottom line he kinda knows his stuff

Anyways Sean was nice enough to send this out to his readers and i thought it was so good that I wanted to share it with you.

I hope you enjoy it.

Shoot Sean a thank you at his blog www.SeanHyson.com.

Download 50 Muscle Building Tips

Download 50 Muscle Building Tips

Muscle Building Nutrition Myth #1: Eating Like A Pro Bodybuilder

Let’s face it, your not Jay Cutler or Branch Warren. If you are 275 lbs of pure muscle you don’t need to be taking advice from me.

So my question is this, why are you taking advice and reading articles on guys that weigh 275 lbs of muscle, that use “other” Supplements to aid in their muscle building? Why would you take advice from them? You shouldn’t!

Muscle Building Nutrition Myth #2: The More Protein You Eat The More Muscle You Will Build

This is a tricky one. Yes protein is required to build muscle, always is and always will be, BUT just eating more and more protein won’t always cause you to keep building muscle. There are MANY other factors that contribute to building lean rock hard muscle.

If you are one of these people that think taking a scoop of protein post workout will solve all your muscle building problems, you couldn’t be further from the truth.

Protein is important, but far more important is the PROPER COMBINING of Proteins with other foods. Protein timing is the key to keep building muscle & losing fat (yes this can be done at the same time).

Muscle Building Nutrition Myth #3:  More Calories = More Muscle

I used to be one of those bulky guys you see in the gym. I used to eat 4000-5000 calories a day, I read everything the pros told me, I followed it to the letter.

I got fat!

Look when it comes to building muscle there is an “Optimal Calorie Range”. Where you can build quality muscle and even lose fat. But the key isn’t to just bail more calories. The key is to get the RIGHT calories at the RIGHT TIMES!

This can separate you from being big and fat, to being LEAN & MUSCULAR!

Muscle Building Nutrition Mistake #4: Relying on Supplements & Protein Powders

Let me be very clear on something. I am a “Supplement Guy”. I LOVE SUPPLEMENTS! Always have and always will, I am proud of this. It’s my business and my passion, BUT Supplements are meant to add that 10-20% extra, they aren’t meant to replace GOOD NUTRITION.

I have been saying this to my customers and clients for years now and I will always say it!

Supplements are just that, SUPPLEMENTS!

There are lot’s of supplements that work, but also remember there are LOTS of Supplements that are junk! It is always best to spend money first on Quality Nutrition and then add in the Supplements that are needed.

Without a good nutritional base you are doomed to fail. The newest pre workout or product of the month will NOT help you Build Muscle UNLESS Your Nutrition bases are covered.

Muscle Building Nutrition Mistake #5: You Must Eat Every Three Hours

This is going to go against everything you read in ALL the Muscle Magazines. The myth that you need to eat every 3 hours to build muscle.

Yes eating every three hours can help, but it isn’t essential, and honestly it’s a big pain in the butt! This concept was actually created by one of the top Supplement Guru’s to sell Meal Replacement Shakes (Genius concept all the same).

Eating frequently does work, but it isn’t essential. I will actually show you how FASTING will actually help you BUILD MUSCLE (Blasphemy I know). In my book I will teach you how STRUCTURED FASTING periods will help you Build Muscle AND Lose Fat!

Eating Every 3-4 Hours Isn’t Nearly as Important
As WHAT you EAT and WHEN You Eat It!

Muscle Building Nutrition Mistake #6: Low Fat Diets Are The Best For Staying Lean & Building Muscle

This has to be one of the biggest myths in Nutrition today. Fats are ESSENTIAL for Building Muscle! Yes fat.

Good fats impact hormones in your body, which plays a huge role in Building Muscle & Losing Fat. Get the right balance of fats in your body and the following things happen:

Body Fat Disappears (no joke)
Reduced Joint Pain
Reduced Inflammation
Improved Memory, Concentration & Mood
Improved Testosterone Levels (this is crucial in building muscle)
Cholesterol Improves
Hunger Stabilizes
Low fat diets work, but it isn’t optimal! Anyone can get lean eating egg whites and cans of tuna. But you can’t LIVE THIS WAY!

Muscle Building Nutrition Mistake #7: Low Carb Diets Work

Here is the deal, low carb diets don’t work. It’s a “band-aid on a bleeding wound” type solution. We live in a society loaded with Carbohydrate foods, go too long without them and you will get the worst cravings ever. How do I know? Because I have done Atkins & Ketogenic diets, I know how they work and I know how hard they are.

Aside from Keto diets being hard, they SUCK at building Muscle! Who wants to be lean and look like skin & bones! We are talking about Building Muscle here, and Carbs are NEEDED to build Muscle!

I will tell you the BEST Type of Carbohydrates to eat & even more important than the type, is WHEN TO EAT THEM. Imagine eating things like Cereals & Fruits at certain times to help Build Muscle & Lose Fat!

I hope you enjoyed this blog post.  If you liked this I suggest you check out my Muscle Building Nutrition Program.

It’s only $19.95!

Why such a low cost?  Because I feel with digital products they shouldn’t cost as much (or more) as getting a physical book!  So I made the price as low as possible so that everyone can afford it and benefit from it.

www.MuscleBuildingNutritionBook.com

Between my blog, e-mail, at my store and my gym I am always doing my best to help people progress and reach their fitness goals.

One question I get asked a lot is “How To Improve Muscle Recovery”.

Numerous things take place when you use a muscle, that is a whole other blog post in itself, for now I am going to just go over some of the things that I do to improve muscle recovery and reduce DOMS (Delayed Onset Muscle Soreness).

Before we get into that though I want to go over the whole soreness thing.  Soreness is not the only indicator of a good workout or getting gains.  I hate it when people want to be sore for 3-4 days, this is not a good sign.  If anything it’s a very bad one.  You should feel like you have been worked, but you shouldn’t feel like you got hit by a truck.

For example, here is an easy way to get REALLY SORE.  Hit yourself in the legs with a baseball bat.  That will make you sore but it does not mean you are building muscle.

Another example go do 10 sets of 10 squats and then don’t eat anything for about 6 hours.  Your recovery will be utter sh*t.  That does not mean being sore is good.

So lets not focus on HOW SORE we are, and rather lets look at how to Improve Muscle Recovery so we can train harder and heavier the days following a hard workout.

It is VERY important to improve muscle recovery, if you have a hard leg workout on Monday and you have to bench on Tuesday you want to improve muscle recovery so that you can attack that tuesday workout, and not just get through it.  The faster you can recover, the better you can train.

#1 Use BCAA’s

The best way to improve muscle recovery is to use BCAA’s.

I can’t stress enough how much I love BCAA’s.  I have been using them for years now, even going way back before you could order them online or in supplement stores.  I used to order compressed tabs that were like horse tablets and I used to eat about 20 during my workout.  Needless to say it sucked and didn’t have the best impact on my stomach while doing squats!

Thankfully now with the amazing variety of BCAA’s on the market you can get them in powder form that tastes amazing and won’t leave you in a bind (get it….ok bad joke lol).  I really recommend Xtend, Optimum Amino Recovery & Modern BCAA’s.  This just a few, there are tons of great BCAA’s on the market.

#2  Get Carbohydrates Post Workout

I know that when building muscle we always get obsessed with protein.  Protein, Protein, Protein.  I get it.  However for years I made the mistake of only focusing on Protein post workout.  IE 2-3 scoops of whey protein with a glass of milk, I thought this would do the job.

Wrong.

You really need to focus on a COMBATION of Carbohydrates & Protein, but the Carbohydrates got to be there.  I usually try to get my carbs post workout from Waxy Maize Starch, mixed frozen berries, banana’s and spinach.  Yes it sounds nasty but it actually tastes awesome.

I vary my carb intake depending on my goals (IE Fat Loss, Muscle Building etc.)

#3 Cardio Post Weights

Look plain and simple, stop being so damn lazy when lifting weights and take 8-10 minutes and go hop on a bike before you leave the gym (Especially after a hard leg workout).  You want to do this for numerous reasons, but the big ones are flushing out lactic acid and getting fresh blood flow to the muscles to clear out a lot of the “junk” caused by hard workouts.

This will help you a ton, and make you feel fantastic.

#4 Get A Massage

The benefits for this are so many it is another blog post in itself.

Bottom line, get a massage.  If possible I recommend getting a good massage once a week.  It is one of the best ways to reduce soreness, improve blood flow, reduce inflammation, and damn it just feels amazing!

#5 Foam Roll & Stretch

Yes I know, rolling sucks, as does stretching, but you have two options.  You can do 8-10 minutes of it now and PREVENT injuries OR you can do none now, and get hurt, then end up doing 20 minutes a day AFTER YOUR INJURED.

The choice is yours, and trust me I am trying to help you here.

#6 Contrast Showers

Here’s the deal.  Heat is your enemy for recovery post workout.  Heat will make you feel awesome at the time, but it will make your soreness worse.

Cold is your friend, but cold SUCKS!  So the best way to do it is a contrast shower.  So you start off warm, switch to cold for 10 seconds or so, then go back to warm.  Repeat.  I don’t suggest you go to extreme cold starting off as it can be quite the shock to the body.

Contrast showers work awesome, but they totally suck!

#7 Epson Salts

When I was doing a lot of martial arts and MMA training I was always achy and sore.  It’s not the same muscle soreness from lifting, essentially having someone hit you, repeatably, causes pain and stiffness, who knew!

Epson salts can be a great way to reduce DOMS in a relaxing way.  Some people swear by them.  I haven’t used it much recently but I did a lot a few years ago.

So there you have it, Six simple and easy ways to Improve Muscle Recovery.

If you have any other good tips to add on improving muscle recovery please add them below, I look forward to hearing from you and I hope this helps you.

I want you to have this, no email required, no anything, just download and read and post some feedback for me ok.

All I ask in return is that you hit the “Like” button at the top of this blog. That’s it.

Enjoy and please leave some comments below, this is some of my best tips to help you.

Click To Download —> 7 Tips To A Bigger Bench Press

Leave me a comment or some feedback below ok.  I would really appreciate it!

The sun is shining, my 4 dogs are sleeping (they usually drive me crazy on nice days), and I just had a awesome cup of coffee.

Why do you care about this?

Because  I want you to have this report I did on Muscle Building Nutrition Myths.

It’s free, you don’t have to sign up. I just want you to have it.

It is a bonus in my Muscle Building Nutrition Book (If you don’t have a copy it’s the best $20 you can spend on a Nutrition Book period).

Anyways share this around, download it, post it to facebook.  I am keeping it up for a week then taking it down.

Hope it helps you and I would love your feedback!

7 Muscle Building Nutrition Myths Free Report <—— Click To Download

WAIT!!! Shameless Plug ahead

If you liked this check out www.MuscleBuildingNutritionBook.com/.

For less than a small tub of protein powder I will tell you EVERYTHING about Proper Nutrtion For building muscle in EASY TO READ no science mumbo jumbo!

Check it out and love some feedback from you.

Rob

(Yes I get paid awesome money to train amazing females, it’s a rough job but someone has to do it!)

Good Bye 36! Hello 37!

Time goes by fast, don’t ever forget that.  The one thing you can never negotiate is time.

You can always get a new job, a new girlfriend (or boyfriend), a new body, make more money, or whatever floats your boat.

There is one thing you can’t negotiate and that is time.

Cherish it. Once it’s gone, you can’t get it back.

Celebration Bitches!

Looking back I had a few goals for my big day and I nailed em and I am proud of that.  But aside from hitting my goals I was lucky enough to spend the day training some amazing people who spent 6 weeks busting their butts to get in the best shape possible.  I was dieting and training right along with them through the 6 weeks, they made me proud in more ways than I can say.

I had 2 main goals that i set for myself at the beginning of Jan 2011 to reach by my birthday of Feb 26.

1. Reach 175lbs (that may seem light but at one point I was 230 lbs and pretty round).  Getting off the couch was hard work, no more.  I want to be big, but I also want to be able to move and be healthy.  Having a 405 lb bench doesn’t mean shit to me if I can’t move and be active.

2. Finish a Book I had been working on for a few months about Nutrition.  See I really disdain Nutrition.  I don’t know why, I just do.  I hate walking into the kitchen, I hate talking about Nutrition oh and I HATE cooking.  However, just because I don’t enjoy it doesn’t mean I don’t understand the VALUE of Nutrition.  I just don’t find it exciting.

Well I am patting myself on the back right now and last night I celebrated with some good friends, drank some ice cold MGD beers, ate some amazing birthday cake and had a great time.

When you reach a goal, take a moment, celebrate that small success, stop and smell the roses kind of deal!

Goal 1. Get to 175lb

When I started 6 weeks ago I had let myself go pretty good.  It was Jan 15th and I was just getting over the Christmas Hangover, ya know, too much food and drinking but it’s Christmas.  Gotta live a little.  That’s life.

I start my nutrition and training I was 189 lbs.  Too big for me now at 5 7″.  I knew I needed to cut.  Funny enough every time I “diet” (fuk I hate that word lol), or should I say every time I improve my nutrition I usually build muscle.  I have pretty good “Muscle Memory” and 10 years of heavy lifting and training the muscle comes back quick.  I set a goal to do the following

• Eat clean the whole week, Saturday night I would have a “TREAT” night as long as I was on track
• Train every day, Only taking a day off when my body said to rest
• Weights at least 3 days a week.  Not bodybuilding exercises, mostly full body workouts
• Min 5 days cardio of at least 30 min steady state cardio (Boring but feels awesome once it’s done)
• Supplements (Meal Replacement, Fish Oils, BCAA’s, Pre Workout, Fat Burner, and some other stuff I played with)
• Weigh myself WEEKLY and make sure every week I hit my goal. If my weight stuck, NO treat Sat and MORE cardio

I set this plan for 6 weeks knowing my birthday would be on Saturday Feb 26.

I now have another goal set for March 15.  Today I enjoy, tomorrow back to the gym, HARD!

The Result? Goal Accomplished

Goal #2 – Finish my Muscle Building Nutrition Book

I decided to write a book on Nutrition for one main reason.  I am pretty sick of answering questions about BASIC nutrition all the time and I wanted something that was pretty easy to read, basic, to the point, that would help a ton of people that I could sell for a really fair price.

Mission accomplished!  –> www.MuscleBuildingNutritionBook.com

As much as I hate Nutrition I am the first one to ALWAYS look at someone’s nutrition before anything else no matter their gains.

Want to build more Muscle?  Look at your Nutrition!

Want to lose fat?  How’s your Nutrition?

Recovery sucks?  How is your Nutrition?

See a common theme here?

Nutrition matters, it matters more than anything else.  Which is why I felt the need to write a good intro book about Nutrition and Building Muscle!  See I can tell people all day long to improve their nutrition, but without a good plan or direction I am basically pissing in the wind.  So I decided to come out with something that would really fill a gap right now, and I did just that with Muscle Building Nutrition.

If you know you know that I am all about value.  I don’t mind paying for something that quality, you”get what you pay for” in life, but I also don’t believe in ripping people off.

There are way way too many “Internet Fitness Products” out there now for like close on $100 which I just think is insane!  I don’t mind paying $20 for a GOOD book, but $100, damn!

Which I why I decided to sell Muscle Building Nutrition for LESS than $20.  That way ANYONE can afford it.  It’s only fair.

Muscle Building Nutriton Combo For $20

I remember when I started lifting weights and I was BROKE.  I mean BROKE BROKE.   A $30 a month YMCA membership used to kill me financially, all I could afford was 1 muscle magazine a month so I wanted to make sure when I bought one, it was well worth the coin.

Which is why I made Muscle Building Nutrition Affordable AND AWESOME.  So no matter what stage you are in your life, this will be the best $20 you can spend on improving your body and building more MUSCLE!

So there it is, another year.  Now it’s time for me to refocus, I got new goals to achieve and more people to help.

I would love to hear from you and remember it is MY GOAL to always do as much as I can to help you.  So please feel free to reply to my blog, email me, comment on Facebook, or whatever works.

All the best and I really look forward to hearing from you!

Well it’s my birthday as I write this and I just finished a crazy morning with over 50 clients that me and my good friend Andy Pratt helped get in the BEST shape of their lives in only 42 days.  More info to come on this later.

There was one big theme that was common amongst at least 80% of these people, something that they neglected before and didn’t pay much attention to, and once they really focused in on this one thing…. BAM…they got crazy results, faster than ever before.

Want to know what that one thing is?  Keep reading….

But first I want to tell you when I first learned about just how important this factor is.

Fast forward back about 15 years, I was working in a bar as a bouncer, I was 160 lbs soaking wet, I was doing a ton of martial arts, but I couldn’t put on an ounce of muscle!  I busted my ass in the gym, I was getting stronger EVERY workout, things were going great in the gym, but the scales, well, they didn’t move.  I just figured I had “bad genetics”, I am sure you can relate.

Anyways one of the guys I worked with asked me how training was going, I told him awesome except I was a “hard gainer” and I couldn’t put on a pound of muscle.

His reply

“How’s your Nutrition?”

My answer (you can’t imagine how often I hear this daily).

“My nutrition is good man”

His comeback “How much protein & carbs a day?”

My reply…”Enough”

Guess what, I had NO clue, want to know why, because I figured Nutrition didn’t matter and because I figured if I pushed hard enough in the gym, my gains would come no matter what. And man I trained HARD!

Guess What, I was wrong. Very wrong…..

I didn’t know much about Nutrition and I vowed THAT DAY to never let that happen again.  I studied everything I could about nutrition, I read everything, however there was SO much B. S. that it got frustrating.

I made notes of everything that worked and over the last 15 years I have put everything together into one big “notebook” of sorts.  It’s ALL the stuff that works and NO B. S.

After answering literally THOUSANDS of questions in my store and online on Nutrition I decided to write a book on it and now it’s finally done (it was my goal to get this done for my Birthday and I did just that!).

The Ultimate Book On Nutrition For Building Muscle —-> www.MuscleBuildingNutritionBook.com

It would be very difficult to find a more beneficial exercise than Deadlifts!

Besides being a fantastic lower and upper body movement, deadlifts also helps to improve grip strength, and strength of the posterior chain.  It can be done for higher reps (very taxing on the musculature), or very low rep (very taxing on the CNS).

There are two main ways to do the deadlifts, conventional and sumo.

Both having distinct advantages and disadvantages, so both should be attempted to ascertain which would be best suited for your body type.  In a typical gym setting, conventional deadlifts are far more common, so we will start with those.

A conventional deadlift is performed with a relatively narrow stance (around shoulder width, or somewhere slightly wider or narrower), which places the torso in a ‘bent over’ position.

Because of the trunk position, it requires more work from the lower back to extend the body as the load is lifted. Also, when pulling conventional, you must not allow the bar to drift forward and away from the body as you pull the bar upwards. This style of pulling can be problematic for people with very long femurs (the ‘thigh’ bone), as the knees can interfere with the bar’s path on the way up, or down.

The path of the bar is much longer in this lift, which can be excellent from a hypertrophy standpoint (the greater the distance you are moving a weight, the greater the amount of ‘work’ you are performing), but sometimes is not the best if your goal is to move as much weight as possible, which is why you see a lot of powerlifters opting for the sumo style of deadlift (although interestingly enough, quite often the best deadlifters do pull conventional).

The sumo style of deadlift involves a much wider stance, with the toes pointed outwards, and a much more upright trunk position. Because of this, it uses different muscles, and changes the bar path. It relies much more on the quads, inner hamstrings, and upper traps to move the weight. It requires a lot more strength and flexibility in the hips, which is why some people experience issues around the hips, and groin when they switch to sumo style. With the upright torso position, and the legs out of the way of the bar, the bar is able to travel tighter to the body as it moves upwards, and has less of a tendency to drift forward.

Because the torso is in a much more erect position, it does not involve the lower back nearly as much as the conventional style, and can be very beneficial for people with lower back issues.  Also, because your stance is so much wider, your body is much closer to the ground, therefore requiring the bar to travel a smaller distance to lockout. Since the bar does not have to travel as far, less work is being completed, and oftentimes, more weight can be lifted. This is not always the case, though, as some people’s hips are not strong enough to get heavy weight moving.

Because both styles of deadlifts have distinct advantages and disadvantages, and because each relies of different muscle groups to lift the weight, I suggest trying both and, if there is no pain or biomechanical issues, performing both styles regularly and getting comfortable with each. Even if you feel stronger with one, there are many advantages to doing the other as well, and reaping the benefits of improving your weaknesses.

Deadlifts are a fantastic exercise I hope this helps you with them.

I hope you are doing awesome.

Yesterday was Superbowl Sunday and I didn’t even watch it!  I have no cable so yesterday was  a rest day and about 3 movies from netflix and a junk refeed night.  However today is back on track and back building more muscle!

Here are 8 things you can do RIGHT NOW to help build more muscle.

# 1. Don’t skip your warm up.

Ok let’s face it, warming up kinda sucks.  If you are like me and you love your pre workout drinks and good intense music to get fired up for a workout then you can’t wait to attack the weights!  But there is a problem with this.  Your body isn’t “ready” even though your mind may be.  So do a quick warm up. I have a great blog post about proper warming up, But as of TODAY if you are doing NO warm up then do something!

• Ride a bike for 8 minutes
• Do some soft tissue work
• Do some dynamic warm up
• Wear a sweater

I have a good blog post coming soon on some simple warm up drills that can really help you big time.

Don’t just go right to the weights ok.  Warm up first

#2 Have a PLAN.

Here is the deal would you go to university without a plan?  How about your job?  Would you just go in and do random stuff?  Or would you have a plan laid out to reach a certain goal or desired outcome?  This is NO different from your training.  You need a goal and a program and deadline.  I suggest you read that sentance AGAIN.

Goal > Plan > Outcome > DEADLINE.

For a great training program I suggest you check out The Diesel’s Crew AMD 2.0.  I am going to try it soon it looks solid!

Check it out —-> AMD 2.0 By Diesel Crew

# 3. It’s Universal Bench Day so DON’T BENCH!!

I don’t know many people with awesome legs.  Reason is they are hidden by pants, or plain and sample they hurt to train.  Go into the gym and start your monday with LEGS.  Squats!!

If someone is using the power rack for bicep curls on a monday you have the right to bitch slap them.  Yes go bitch slap them and say “Rob King Said I Could Do That”.  Well….  at least get a video for me….

If the guy doing bicep curls is a MMA fighter please don’t do that ok lol.

# 4. Slow Down Your Reps!

Here is what I see every time I go to the time.  Weights being MOVED but not LIFTED.  Here is what I want you to do.  SLOW DOWN the negative portion of your rep for 2-3 seconds.  Slight pause, then use the CONCENTRIC FAST. So it goes like this on SQUATS (because no one is benching anymore on Monday’s right!)

Box Squat
Lower for 3 seconds
Pause 1 second on box
Explode Up fast.

In tempo terms this would be 3-1-X tempo (X means as fast as you can).

Shake Weight is NOT a workout program lol

# 5. Drink BCAA’s during your wokout.

Look you don’t need 19 different supplements (you should see my kitchen cabinet all the same lol).  Anyways focus on GOOD QUALITY SUPPLEMENTS.  BCAA’s are A MUST HAVE Supplement.  Espicially during your workout.  Sip on 15-20g of BCAA’s during your workout.
Benefits include

• Improved Recovery
• Reduced Fatigue
• Improved Protein Synthesis (build muscle faster)
• Improved Immune System
• and much much more

Get some BCAA’s.  I use Xtend, Modern Bcaa’s GP3, and I am testing Optimum’s new one now.

# 6. DO A COOL DOWN

Yes take 8-10 minutes, do some bike to flush out lactic acid and clear away all the “Crap” thats accumulated in the muscles.  Do some static stretching after your workout.  IF you did legs today be sure to stretch your hams. hips, quads, glutes etc.  Take 5-10 minutes to cool down.  IT WORKS WONDERS.

# 7. Don’t miss your post workout shake!

OK the most important meal of the day is your POST WORKOUT SHAKE!  Here is my post workout shake in a nutshell (I am dieting while trying to increase lean mass a bit)

• Water
• Ice
• BCAA’s (20-30g)
• Frozen berries (2-3 handfuls)
• 1 banana
• 2-3 handfuls of spinach
• Cinnamon
• Creatine
• Post workout vitamin complex of C, E, Iron, B vitamins
• Sometimes Almond Milk
• Sometimes  I use a post workout like Size On etc. right after the gym  But recently I make my own when I get home.

# 8.  – 30 min to 1 hr after your post workout meal get a good FOOD MEAL.

After my post workout shake I always have a big food meal.  usually looking for good carbs and protein.  IE Oatmeal w whey protein, and peanut butter or eggs with brown rice, or extra lean ground beef with brown rice.  I am not a big fan of chicken.

I hope this helps you and if you have any comments or feedback I would love to hear from you!

If you like these videos and want to improve your bench & chest size my
Build a Bigger Bench is on sale for 1/2 Price only 18$ this week!:
www.BuildABiggerBenchPress.com/SALE

****************************************************************

In case you missed it I am giving away FREE my 10 Unique Exercises To Build A Bigger Bench DVD videos.

Here they are!

Some unique exercises that give you a bigger bnech, stronger thicker chest, and also make lifting fun (Cuz doing the same ol shit gets boring after a while!)

Part I – Click Here

By the way I LOVE #6, try it!

Happy Benchin!

#6. Isometric Bar Press

#7. Partial Lock Outs

#8. California Press

#9. Bent Over Bar Row

#10. Vertical Row