Archive for March, 2008

Free BodyBuilding Manual

I stuck a second video up on youtube about my first ebook. This goes into the poser software a bit more.

Free Bodybuilding Muscle Anatomy Manual

Yeah man its nearly ready. This is my first free ebook for the BodyBuilding community.
Basically its a muscle anatomy manual with a bunch of weight exercises in it. I will release the first edition when it gets to 50 pages or so. This will be in about 2 weeks but later editions will be much bigger !!!

Anyway if you have a bodybuilding or fitness site you can make heaps of cash by giving these away too. I will embed your affiliate links into the ebook along with my own. So you get some hot content to distribute for free and everybody gets a cool ebook for free.

Check out my video.

I have stubborn Arms !!!

Here are my Physique Pictures

Its not perfect as you can see. In fact there are two major things wrong with my bod.
front chest
front chest 2

front chest 3

1. My arms are too small for the rest of my body. All the rest has the proper bodybuilding proportions.

2. I’m a bit fat. I am smooth, my abs dont show and I have a bit of a pot gut from stuffing my face.

Positives –

I lose fat fast when I do aerobics (but I get overtrained).

I’m pretty strong and reckon I can gain strength from where I’m at now pretty fast.

I am in good general health.

My legs are lean and well developed proportionately.

I can do 1000 crunches easy. I bench more than my body weight easily.

Goals –

At present I am usually between 220 and 230 lbs at 5 ft 11 in. Steroid free for life.

I’d like to gain a couple of stone, get rid of the fat and enlarge my arms proportionately.
I’d like to increase over all size, strength and lean mass up to about 260 lbs.

At present I train 3-4 times per week. Splitting upper and lower body.
My workouts are 45 minutes and heavy. I do about 12 -16 sets per workout and some warmup.

My aerobics efforts are sporadic at best. I only run when its sunny and do about 45 minutes to
an hour on the rowing machine each week in total.

The Two Best Stretching Books in the World

Yes there are two outstanding books on flexibility.

1: Stretching Scientifically by Thomas Kurz

stretching scientifically


How to stretch safely and quickly to achieve and maintain your maximum flexibility
How to make your muscles grow stronger and longer so you stay flexible all the time
How to do splits even if you are over 40 or 50
How to kick high and do splits with no warm-up
How to develop each of the three kinds of flexibility—dynamic, static active and static passive—to suit every athlete’s needs
What exercises are “no-no’s” if you want to stretch your muscles
All the factors limiting flexibility
Brilliantly simple tests of hip joint mobility and muscle length that dispel common misconceptions of what limits flexibility the most

2: Relax into Stretch by Pavel Tsatsouline

Relax into Stretch

How the secret of mastering your emotions can add immediate inches to your stretch
How to wait out your tension the surprising key to greater mobility and a better stretch
How to fool your reflexes into giving you all the stretch you want
Why contract-relax stretching is 267% more effective than conventional relaxed stretching
How to breathe your way to greater flexibility
Using the Russian technique of Forced Relaxation as your ultimate stretching weapon
How to stretch when injured faster, safer ways to heal
Young, old, male, female learn what stretches are best for you and what stretches to avoid
Why excessive flexibility can be detrimental to athletic performance and how to determine your real flexibility needs
Plateau-busting strategies for the chronically inflexible.

Rib Cage Expansion and Increasing Lung Capacity

Some time back I had a check up and the doc told me my lung capacity is in the top percentile.
They get you to blow into that plastic thing and it tells them your lung volume.
As a teen I used to smoke two packs of cigarettes daily and a big pile of reefer. Now after over 20 yrs of teetotaling and non-drug use my lungs are great.


I know my lungs have a good volume because I deliberately trained them. I may do a free PDF report on this at a later stage but for now here’s how:

Breathing squats:

These are done with less weight and higher reps than normal squats.

Take a deep breath, exhale then do squat one,
Take two deep breaths, then do suat two,
Take three deep breaths, then do squat three…
…Continue like this up to ten deep breaths before squat ten. Thats one set.
Also experiment with more than one squat between the breathing try 3-5 if it feels better for you.

You can experiment with holding the breath in during the squat. When I say deep I mean breath it right in and stretch that diaphram.

You can increase the number of sets too, Start with 3-5 sets at the beginning.

Breathing pullover:

Perform as with regular dumbell pullovers but integrate the deep breathing and breath holding as above.


Flyes with dumbells are great for the ribcage and sternum perfomed flat on your back. The emphasis is on stretching and maximum lung expansion rather than strength.

Wind Sprints:

Try some sprinting exercises at your local park. Hill sprints are even better.

Carotid expansion:

There is a technique used by free divers and mountain climbers to enlarge the carotid arteries and improve lung capacity. This involves temporary oxygen deprivation so many recommend vitamin C and E supplements. Simply breath into a plastic bag for several minutes until its full of CO2. This will create a physiological response that over time can permanently increase your vascular and lung capacity. Some people claim it can lead to improved brain function due to greater circulation.

Warning : Dont overdo it, if you feel faint at all your doing it for too long.

Hatha Yoga:

This is known as the science of breath, many of the exercises are similar to carotid expansion but much more elaborate. There are plenty of books on Hatha Yoga.

Spend about six months on your lungs and they will grow.

Flickr photostream
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