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[George Spellwin]

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[George Spellwin]

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[George Spellwin]

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[George Spellwin]

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[George Spellwin]

The First and Only Guide for the Advanced Steroid User! A new drug that's 10 times more anabolic (to muscles!) than Long-R3 IGF-1 and totally resistant to liver destruction. Oh, and burns fat almost as well as DNP! Which hormone, when injected, will increase muscle mass by 20% in only 14 days (that means a 250 lb bodybuilder will weigh 300 lbs in less then 2 weeks!) Poor man's IGF-1 ... make IGF-like gains, for less then $30 a month! How to gain almost a pound in lean tissue mass DAILY ... without even working out! Of course, there is a catch ... read pg 111 and see what it is. A special steroidal "supplement" that not only puts on muscle comparable to REAL pharmaceutical steroids, but has none of the side effects (NO bloat, NO estrogen, NO progesterone, NO dihydrotestosterone, NO gynecomastia, NO impotence). A very simple and PROVEN test for fiber type ratios for your muscles ... 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The perfect post cycle addition to help keep all your newly acquired muscle and prep your body for your next cycle. How to elevate and increase free testosterone levels ... NATURALLY! Perfect for during and post cycle increases in testicular size AND sex drive! Finally gain complete control over three of the body's most catabolic hormones. Now you can use less drugs, have less side-effects and still GROW MORE than ever before! Read 75 macro and micro cycles to help put solid, fat free and almost permanent muscle on your body ! A patented OTC product that almost completely inhibits ANY fat gain or synthesis during insulin use! How to make creatine 194.9% more effective ... and it only takes 5 minutes! Plus, the 4 most effective times to take creatine more added muscle and strength. Dear friend and fellow athlete, Next to “six pack abs,” the one muscle group that almost every man and woman wants the most is arms. So, in this week's Elite Fitness News, instead of boring you with a ton of arm training physiology and long words like capillarization and coracobrachialis (yawn), and instead of giving you a single arm routine (gets old too fast), Tom Venuto skips all the science and theory and goes straight to the good stuff! In his article, Your Right to Bare Arms - Ultimate Bicep And Tricep Boot Camp, Tom gives you a master list - an “anthology” - of the most result-producing arm routines in bodybuilding history! Your Right to Bare Arms - Ultimate Bicep And Tricep Boot Camp An Anthology Of The Best Bicep And Tricep Routines of All Time By Tom Venuto Here’s how I compiled this list: I went back into my old training journals looking for “5 star workouts.” What’s a 5 star workout? Glad you asked: It’s simply part of my “workout rating system.” I rate the productivity and intensity of all my workouts on a scale from 1 to 10 and log it in my training journal. After a training cycle of at least 4-6 workouts, I also rate the routine itself on a scale from 1 to 5 (My ultimate goal being to have “10” workouts using “5-star” routines!) If a new routine ranks a 1 or 2, it gets tossed into the garbage immediately. If it ranks a 3 or 4 it goes back onto the “drawing board” and I rework it to see if it can be modified and boosted to a 5. If the second variation doesn’t get a 5, goodbye, it’s dumped into the trash bin too. If it ranks a 5, then the program goes into my book of “5 star workouts” and I come back to it many times over the years when I need arm specialization. For a routine to make it into my 5 star workout book, it has to be a tested and proven growth producer. I can’t take credit for inventing most of these routines – they were inspired by or borrowed from some of the best trainers and bodybuilders in history, and I will give the credit where it’s due. Most of these programs will surely make your arms as strong as they are going to look, but make no mistake – this is a collection of BODYBUILDING routines. If you’re hung up exclusively on “functionality,” you can just skip this info (and go back to your medicine balls, bungee cords and wobble boards). If, on the other hand, you want a set of biceps and triceps that make you LOOK GOOD sleeveless, then this is going to be the most exciting training article you have ever read! Now, a few important details before you start… Training frequency I recommend repeating these routines no more than twice per week and no less than once per week. Your frequency depends on the split routine you’re using. For most of these programs, I recommend a three or four day split with a 2 on 1 off schedule. If you feel you need more recovery, use a 2 on 1 off, 1 on 1 off or even an every other day routine, just make sure you hit your arms at least once per week. Tempo Tempo is the speed of your repetitions. Tempo is noted in several of these routines with a 4 count prescription. For example, a 4020 tempo is performed as follows: Eccentric (negative/lowering the weight) 4 Stretch/Pause between eccentric and concentric 0 Concentric (positive/lifting the weight) 2 Contraction/pause between concentric and eccentric 0 If tempo is not noted, then you should simply use a “controlled tempo” with the eccentric (lowering weight) slightly slower than the concentric (lifting weight). Progression These routines must be performed with diligent progression from one workout to the next. You must add weight with every workout. Because the arms are a small body part, you may need to use “micro-loading,” which simply means you patiently increase the weight EVERY WORKOUT, but in very small increments. For example, most clubs have dumbbells with 5-pound jumps in weight. I like to use 1.25 lb. “plate mates” which are magnetic mini weights you can stick on the ends of each dumbbell (they work for barbells too), allowing you to increase in small, 2.5 pound increments (effectively giving you a 22.5 pound dumbbell, etc). Antagonist pair suts Suts are an extremely effective technique for arm training. An antagonistic sut for arms is the pairing of a bicep and tricep exercise with little or no rest between exercises. Antagonistic suts are noted with A1 and A2, with A1 being the first exercise, and A2 being the second exercise with no rest in between (if the two exercises were performed in straight set fashion, they would be noted as A1 and B1; three exercises A1, B1, C1, etc) Same muscle group suts Same muscle group suts are self-explanatory: Two exercises for the same muscle are performed back to back with no rest in between. They are written the same way as antagonistic suts. For example, A1 is first bicep exercise in sut, A2 is second bicep exercise in sut (no rest between A1 and A2, then regular rest interval after A2 before repeating sut). Personally, I believe same muscle group suts are better than antagonistic suts for bodybuilding purposes (arm size), while antagonistic suts are better for strength. I recommend using both. Tri sets A tri set is three exercises for the same muscle group performed one after another with little or no rest in between. Tri sets are a step beyond suts in intensity and difficulty, allowing you to perform a very large volume of work in a very short period of time. Tri-sets are a superb method for bodybuilding –especially for arm training. Many great bodybuilders such as Larry Scott and trainers such as Vince Gironda have promoted the use of tri sets and suts almost exclusively for arm specialization. Why? Because they WORK! (Tri sets are noted as A1, A2, A3). THE ROUTINES! Ok, enough preliminaries, let’s dive into the best arm routines of all time: Multi Grip Tri-set Routine Variations on the multi grip routine have been floating around for ages, but strength coach Charles Poliquin fine tuned the technique and brought it back into pority recently in his prolific writings including, “Winning the Arms Race.” (Poliquin refers to this technique as the multi pathway routine). Select three exercises, each with a different grip: pronated (palms down), neutral (palms face each other) and supinated (palms up). Generally, the weakest grip is trained first and the strongest last, but the order of the exercises may be changed for variety and balanced development. (I would recommend staying with the same sequence for the duration of each training cycle, however) A1 EZ bar Reverse Curl 3 sets X 6-8 reps A2 Hammer Curl 3 sets X 6-8 reps A3 EZ barbell Curl 3 sets X 6-8 reps B1 Tricep Pushdown reverse grip (palms up) 3 sets X 6-8 reps B2 Tricep pushdown with rope (palms face each other) 3 sets X 6-8 reps B3 Tricep pushdown regular grip (palms down) 3 sets X 6-8 reps Multi Angle tri-set Routine The multi angle routine is a similar to the multi grip routine except instead of varying the hand position/grip, you vary the angle of the joint. The “multi angle” technique is very similar to the IRONMAN/Steve Holman “Positions of flexion” approach, although they are not always one in the same. For example, one por multi-angle favorite for triceps is lying EZ bar extensions performed to the chin, forehead, and behind the head as a tri set. This is multi-angular, but it does not fully work all three positions of flexion, as these are only slight variations in angle. There are two ways to perform this routine. One way is to do all three exercises in a row with zero rest between exercises. This is very intense and result producing, but will compromise your poundages. Poliquin’s solution to the problem is the simple insertion of a 10 second pause between each exercise, which allows greater loads to be used. A1 Incline dumbbell curl (stretch) 3 sets X 6-8 reps A2 Seated dumbbell curl (midrange) 3 sets X 6-8 reps A3 90 degree dumbbell preacher curl (contracted) 3 sets X 6-8 reps B1 Seated EZ bar tricep extension 3 sets X 6-8 reps B2 EZ bar tricep extension to forehead 3 sets X 6-8 reps B3 Decline bench EZ bar tricep extension 3 sets X 6-8 reps Unilateral Multi Grip Bicep Routine I don’t remember where I found this routine, but I think it was the brainstorm of Australian strength coach Ian King. All I can say is that Ian or whoever originally invented this bicep killer should get a medal for it! Try it and find out why. Perform 10 reps per set, 2 –3 tri sets 0-10 seconds between exercises. A1 One arm zottman Dumbbell Preacher Curl 3 sets X 10 reps A2 One arm Dumbbell Preacher Curl 3 sets X 10 reps A3 One Arm Dumbbell Hammer Preacher Curl 3 sets X 10 reps Note: If you’ve never heard of the Zottman curl, it’s simply a dumbbell curl with a pronated eccentric and supinated concentric (palm up on the way up, palm down on the way down) Unilateral Multi Grip Bicep Routine #2 This is a slight variation I’ve successfully used on the killer combo above. All I did is to flip the order of exercises 2 & 3, substitute reverse dumbbell curl for Zottman curl on exercise number one, and add a forced negative on the reverse curls using the opposite hand. The rep range is slightly lower; 6-8 reps per set with a little bit heavier weight. 3 tri sets, 0 sec rest between exercises, 0 seconds rest between switching arms. A1 One arm reverse dumbbell Preacher Curl with neg. resistance 3 sets X 6-8 reps A2 One arm Hammer Preacher Curl 3 sets X 6-8 reps A3 One Arm Dumbbell Preacher Curl 3 sets X 6-8 reps Gironda’s 6 X 6 balanced arms Routine This is a variation on Vince Gironda’s famous “Balanced Arms” course. Like many bodybuilding gurus, Vince vociferously commanded, “No deviations.” Well, shame on me, but after I tried all his programs exactly as he instructed, I never could resist experimenting. This routine consists of 3 pairs of suts performed for 6 sets of 6 reps each. No rest is permitted between exercises. Take 90 seconds rest after each sut. Vince’s original course suggested doing this routine three times per week. I tested various frequencies and got best results doing this routine once every 4-5 days and I’d recommend no more than twice per week. A1 Straight Bar Preacher curl 6 sets X 6 reps A2 Body drag curl 6 sets X 6 reps B1 Rope extension behind head (lunge position, using high pulley) 6 sets X 6 reps B2 EZ Bar Pullover and Press 6 sets X 6 reps C1 Barbell Wrist Curl (roll to fingertips) 6 sets X 6 reps C2 barbell reverse drag curl 6 sets X 6 reps Volume training: 8 sets of 8 – basic When performing the classic Vince Gironda 8 sets of 8 program, you select only ONE exercise per body part and you train half your body each session (approximately 5 exercises per workout) for a total of 40 sets. Perform 3-4 workouts per week, each muscle is trained no more than twice per week. Every rep is performed with deep concentration and intra-muscular contraction (“squeeze” the muscle during every rep. Mental focus and maintenance of tempo are musts. Rest must be kept to 30 seconds or less, ultimately dropping to as low as 15 seconds between sets. On a 3021 tempo (At 6 seconds per rep, each set will take only 48 seconds; by getting your rest intervals down to 20 seconds, you will finish each 8 sets of 8 reps in 9 minutes. With 5 exercises, that’s 40 sets per workout in only 45 minutes! This is decidedly aerobic and growth hormone-inducing, and by using compound exercises (i.e. squats on leg day, rows on back day, etc), this routine can also burn a tremendous amount of body fat. Little or no additional cardio work is necessary on this program. A1 Thumb Under Dumbbell Curl (palms up/non supinating) 8 sets X 8 reps X 3021 tempo B1 Close Grip EZ Bar Bench Press 8 sets X 8 reps X 3020 tempo Volume training: 8 sets of 8 – advanced This is the variation on the 8 sets of 8 routine that Vince Gironda gave to elite and genetically gifted bodybuilders like Mohammed Makkawy. This program is performed on a 3 or 4 day split so you can concentrate on only two body parts per session. Tempos can be a little bit faster (2020 or 2010) on this higher volume program. This allows you to complete the workout in 40 - 45 minutes or so (you could also try 30 minute workouts consisting of two exercises per muscle group, 8 sets of 8 reps per exercise; experiment with the concept) A1 Barbell Drag Curl 8 sets X 8 reps B1 Incline Dumbbell curl 8 sets X 8 reps C1 Hammer curl 8 sets X 8 reps D1 Close Grip bench Press 8 sets X 8 reps E1 Flat bench lying 2 dumbbell tricep extension 8 sets X 8 reps F1 Parallel bar tricep dips 8 sets X 8 reps Volume Training: 10 sets of 10 This program was originally promoted by Vince Gironda. It was later resurrected under the name “German Volume Training” and re-porized (with some modern improvements) by Charles Poliquin. After it was originally introduced, 10 X 10 faded out of pority in favor of 3 sets of 3 exercises. This was largely due to boredom and the belief that one exercise was not enough for complete development. However, 10 sets of 10 will completely “trash” an entire pool of motor units from the repeated efforts on the same exercise, resulting in tremendous muscle size gains. Simply select one exercise per muscle group and perform 10 sets of 10 reps. It’s very important to use the same weight for each set. You will not train to failure or use set extension or high intensity techniques (like negatives or forced reps). This will require that you select a weight that’s approximately 60% of your normal 10 rep max. Rest 90 seconds between sets and maintain a constant tempo on every rep and a constant rest interval between every set. You will work two or at most, three body parts per workout on a three or four day split routine. Each muscle group should be trained once every 5 to 6 days. A1 Incline Dumbbell Curls 10 sets X 10 reps A2 Seated EZ Bar tricep extension (French press) 10 sets X 10 reps Drop Suts This program combines elements of two of the best bodybuilding techniques of all time; drop sets and suts. Select two exercises for the same muscle group and perform each for 6-8 reps with no rest in between. Quickly (less than 10 seconds rest) reduce the poundage (grab lighter set of dumbbells) and then repeat the sut two more times. That counts as ONE drop-sut (2 exercises X 3 suts = 6 sets in one drop sut). Rest 120 seconds and repeat one more time (twice at most if you’re an “over-achiever”). A typical weight reduction is about 10-15%. Optional: A brief 10 second rest between suts allows some recovery of strength so that you can keep your poundages up and it alleviates some of the lactic acid burn that might prevent you from doing 6 sets in a row non stop. Perform two or at most three drop suts (the weights given are just examples) A1 Standing hammer curl 2-3 sets X 6-8 reps 40 lbs A2 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps 40 lbs Rest 0-10 sec A3 standing hammer curl 2-3 sets X 6-8 reps 35 lbs A4 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 35 lbs Rest 0-10 sec A5 standing hammer curl 2-3 sets X 6-8 reps 30 lbs A6 Standing palms up Dumbbell Curl 2-3 sets X 6-8 reps X 30 lbs Rest 120 seconds, then repeat 1-2 more times Larry Scott’s favorite arm routine Larry Scott was the first Mr. Olympia and his claim to fame was the most mind blowing set of biceps and triceps the bodybuilding world had ever seen up until the time Scott appeared on the scene. Larry Scott’s favorite arm building apparatus was the preacher curl bench, which also bears his name (the Scott curl bench). Larry believed that triceps grow the best with suts and biceps grow the best with tri-sets (and who’s gonna argue with him?) His favorite bicep routine was a tri-set performed on the preacher bench and a sut combo for triceps. Larry also frequently emplo “burns”, which were quick quarter reps (partials) performed after each set. A1 Dumbbell preacher curl, loose form 3-4 sets X 6 reps + 4-5 burns A2 Straight Bar preacher curl, strict form 3-4 sets X 6 reps + 4-5 burns A3 EZ bar reverse curl, loose form 3-4 sets X 6 reps + 4-5 burns B1 Close Grip Bench Press with EZ Bar 4-5 sets X 6 reps + 4-5 burns B2 Kneeling twin pedestal tricep rope extension* 4-5 sets X 6 reps + 4-5 burns *The twin pedestal bench is a special bench for the kneeling rope tricep extension. It is simply two pads for the elbows with a space for your head in between. It was originally built by Vince Gironda and Scott later began manufacturing his own version. If you don’t have the apparatus for this exercise, you can simply do a rope extension facing away from the weight stack from a high pulley in a lunge position. Pre-exhaust routine Pre exhaustion is a technique porized Robert Kennedy of Muscle Mag International. Pre-exhaustion suts are performed by selecting an isolation exercise and following it with a compound exercise, with no rest in between the two. In the case of biceps, the natural choice for the compound exercise is the close grip chin up. Your volume can range from three to five sets, depending on your split routine and experience level. A1 Barbell curl 3-5 set X 8-12 reps A2 Close grip pull up 3-5 sets X AMRAP B1 Kneeling V-Bar low pulley cable extension 3-5 sets X 8-12 reps B2 Close grip bench press 3-5 sets X 8-12 reps Don Ross 4 rep System #1 There are many variations on multi rep programs to be found throughout the bodybuilding literature. This one is by Don Ross from his book “Muscle blasting” with Robert Kennedy. Select 4 exercises and perform each exercise with a different repetition (RM) bracket. These exercises are not sutted. Rest intervals between sets are 60-90 seconds. Two sets should be enough for most people, three sets max. A1 Incline Dumbbell Curl 2-3 sets X 6 reps B1 Hammer Curl 2-3 sets X 8 reps C1 Preacher curl 2- 3 sets X 12 D1 Overhead Pulley curl 2-3 sets X 20 reps A1 Close Grip Bench Press 2-3 set X 6 reps B1 Decline Bench 2 Dumbbell Extension 2-3 sets X 8 reps C1 Dumbbell kickbacks 2- 3 sets X 12 D1 Tricep Rope pressdown 2-3 sets X 20 reps Note: You can easily use this same principle with only three exercises and three rep ranges or even two exercises and two rep ranges as in the 6-20 method. In either case, the heavier, lower rep sets come first and the higher rep sets last. Gironda 4 rep system Another variation of the 4 rep system is to perform four sets on each exercise with each of the four sets using a different rep range. Don Ross liked the 12, 8, 6, 20 rep protocol, while Vince Gironda’s famous variation on this system (which he wrote an entire course about) was 10, 8, 6, 15. A1 Incline Dumbbell Curl 4 sets X 10, 8, 6, 15 reps B1 Barbell curl 4 sets X 10, 8, 6, 15 reps A1 Close Grip Bench Press 4 sets X 10, 8, 6, 15 reps B1 Decline Bench 2 Dumbbell Extension 4 sets X 10, 8, 6, 15 reps Poliquin’s 3 rep tri-set system: 6-12-25 Yet another multi rep program, the 6-12-25 system is favored by Charles Poliquin. Using the Poliquin method, you select three exercises, the first with stretch position emphasis, the second with mid range emphasis, and the third a constant tension, peak contraction exercise. Unlike the Ross and Gironda method, these exercises are tri-setted. A1 Incline dumbbell curl 2-3 sets X 6 reps 10 seconds rest A2 Barbell Curls 2-3 sets X 12 reps 10 seconds rest A3 Overhead Cable curl 2-3 sets X 25 reps 120 seconds rest, repeat 2-3 tri sets B1 Kneeling V-Bar low pulley cable extension 2-3 sets X 6 reps B2 Lying Tricep extension to forehead 2-3 sets X 12 reps B3 2 dumbbell kickbacks 2-3 sets X 25 reps 120 seconds rest, repeat 2-3 tri sets That’s all... For now This only scratches the surface of what I have locked in my “vault of training secrets,” but that’s all we have time and space for today. Besides, there’s enough here to keep you busy for a long, long time! In fact, I just gave you enough workouts to last you for at least the next year! If you’re tired of the same old conventional “three sets of 8 – 12” straight set routines and if you’re frustrated with your progress, then put some of these 5 star programs to the test… I GUARANTEE you are going to see some of the best arm development of your life! Hey, How the FU#K does this guy drop below 4% bodyfat without drugs? FAST! Tom Venuto is a natural bodybuilder who regularly competes at 4% bodyfat and below. Fact is, there are probably very few people who truly understand fat loss better than Tom does. It's essential knowledge, and until you understand these principles you cannot really hope to get down to very low bodyfat percentages - which is what we all want right? Find out how to do it - easily...   Yours in sport, George Spellwin The Elite Player's Guide to Getting Laid is your Bible of Fast Seduction! Containing over 400 pages of inside information on how to approach hot girls, create powerful attraction fast, and score without wasting time and money dating. Guaranteed to transform you into a master of seduction with more girls and more sex than you ever dreamed possible! For the next 72 hours only, get a FREE copy of Georges eBook, The Encyclopedia of Seduction Patterns! Read more... Look, Here's a mind blowing training program I came across that you have got to check out. It's the story of how British steroid guru Mick Hart juiced his son Chris, and took him in one year's time, from zero to British Championship qualifier. Chris and his Dad made a one year goal to prepare him for a bodybuilding competition, in which he had decided he wanted to compete. In the process his Dad built him the physique he had always wanted to have -- lean, muscled, symmetrical and perfectly shaped. Mick's been around a long time, but this time, he really put his money where his mouth is and juiced his own son. In this week's Elite Fitness News, you'll read all about why he juiced his son and how he transformed his body to help him get the exact look he wanted (which you can see in the photo on the left). You'll hear about Mick's no-nonsense, no-hype, and no-BS training plan; which is based on his years of experience training elite athletes, and is guaranteed to give you more chance of building a lean muscled body than probably any other readily available training information out there. Here's what Chris looked like before he went on his Dad's cycle: you'll learn exactly what Chris ate, what workout plan he followed (both to gain mass and define), and which supplements and steroids he took throughout the whole year -- (complete with doses and cycles) which assisted him in making such incredible progress. If you want to never again waste another moment in the gym wondering if your own training plan, nutrition or steroid cycles will give you the look you want, then please check out the following link for this weeks Elite Fitness News to read about Chris's amazing transformation and how you can copy it to quickly build your own lean, muscled, symmetrical physique. EliteFitness.com The Most Controversial Fitness Site On The Net! gspellwin@elitefitness.com (888) 613-8959