Avoid Body Building Injuries

You’ve been benched! And no…I DON’T mean bench-PRESSED!

“Benched” as in out of the game…as in injured…as in kaput.

Body building injuries lurk just around the corner, waiting to knock you out of your training regimen if you give them the chance.

But hey…what can happen, right? I mean, you can lift a gazillion pounds of steel over your head. Body building’s harmless; what could go wrong, right? Well, the bad news is you could lose all your hard-earned gains and return to being Pretzel Boy or the Flabinator if you get hurt.

But the good news is you can avoid most body building dangers if you’re smart.

Here are some important body building cautions. Follow them, and you’ll stay buff, tough, and never turn to fluff because you got hurt.

Overtraining

This is a biggie when you’re into body building. You’re not some weekend warrior or New Year’s resolution-keeping hobbyist. You’re into body building for real. You’re serious about bulking up. And so you work hard. Every day or every three days…the same muscles, over and over. You’ve gotten addicted to the “pump” even though it doesn’t mean you’re actually adding muscle.

Train smart! Body building follows the laws of biology. Biology says your muscles only grow in response to exertion AFTER the fact. They knit together bigger and stronger when they have a chance to rest. If you don’t let them rest, they can’t do their job. If they can’t do their job, they rip, tear, and shred; and then it’s bye-bye body building dreams.

Eating Like An Idiot

This body building no-no can go either way. You can’t expect good results when you eat like a Sasquatch in a food court. Here’s a good body building diet hint: if your server asks if you want fries with that, you’re eating all wrong. On the other hand, you’re into body building; you’re not a jockey trying to make weight. Follow a sensible and healthy diet, getting the right amount of protein, and your body will be healthy enough on the inside for it to show on the outside.

Ignoring Form

Flop, flop, grunt, smash. You’ve seen the body building wannabe’s at the gym. They’re the guys who don’t realize the human body was designed to move in certain ways – and not in others. Aside from the danger you pose to everyone near you with your out-of-control weights, lack of good body building form is an injury waiting to happen. Learn good form. Watch yourself execute perfect form. When you start to tire, either do it right, or stop. Squeezing one more rep is foolish if you’re one rep away from injury.

Train smart, and you’ll still be body building when you’re ninety.

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Structure Your Bodybuilding Schedule To Get Buff

by “The Muscle Nerd” Jeff Anderson

Every summer, you take your puny body to the beach, get sand kicked in your face by a house on legs, and vow to get in shape. No, wait, not just in shape ; you vow to get ripped and shredded!

OK, so the house on legs guy didn’t actually kick sand at you; in fact, he didn’t even look your way…but neither did the bikini-clad prospects!

Didn’t have the “time” to devote to training in order to claim the beach as your own? Let’s see how you can find huge chunks of opportunity for your new bodybuilding schedule.

Build a Wise Bodybuilding Schedule So You Don’t Quit Before You Start

If you want to get huge, bring your pillow to the gym, because your bodybuilding schedule is going to leave you without a life, right? “Maybe I can plan a decent bodybuilding schedule if I give up my girlfriend, my dog, and my job,” you think.

OK, Mr.All-or-Nothing, how long do you think you’ll stick to your bodybuilding schedule if it means you can’t go home again? Only until your favorite TV show returns in the fall; then you’ll resume your couch-potato-ness. You’ll trade in your bodybuilding schedule for a TV schedule.

Which brings us to…

Trade Your TV Schedule in for a Bodybuilding Schedule

Fitting your bodybuilding schedule into an already packed calendar takes planning. What can you eliminate? What are your time wasters? “Down time” is important, but wasted time is just a waste. Plan ahead and you can always get to your top priorities. Spend some time evaluating your priorities, and build your schedule around your highest ones first. How much time do you need to carve out for your bodybuilding schedule? Look for the gaps that are left to see where to fit your training in.

Build Your Schedule Smarter…Not Harder

Follow the example of a lot of guys at the gym and you’ll lift until you puke, pump yourself full of steroids, eat a diet that consists only of raw eggs and elephant meat, and change your mailing address to that of the gym because you’re lifting sixty hours a week.

Can you say excess ? Can you say foolish, dangerous, pointless, and ineffective?

The wisest minds in bodybuilding recommend working out no more than sixty minutes a day, five days a week. That’s right. Create your bodybuilding schedule around one-hour blocks, spread through the week.

Your Schedule Should Reflect What We Know About Muscles

Your muscles take nearly a week to recover after a workout. Muscle growth only happens during the recovery period.

So, Wise Muscle Man, do a little math. With only so many muscles to work per week, once a week, why would your bodybuilding schedule consume two or three hours a day? Do some research, and you’ll see how you can work opposing muscle groups once a week to most efficiently add strength and size. For instance, work biceps and triceps on Mondays, quads, hams and calves on Tuesdays, etc.

Sometimes less IS more. If you plan your bodybuilding schedule in a way that’s in synch with how your body works, you’ll see the difference. And, you might just stick with it long enough to be the house on legs at the beach next year.

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

The # 1 Rule You MUST BREAK In Order To Build A Bigger Stronger Chest

I hesitate to even write this article for 3 reasons…

One, because it’s one of my SECRET weapons for building a massive chest;

Two, I’ve historically saved it for the EXCLUSIVE privilege of my clients in the Optimum Anabolics Program ( www.optimum-anabolics.com); and

Three, because any knucklehead who doesn’t follow my instructions to the letter could SERIOUSLY injure himself!

With that said, I’m going to throw caution to the wind and let you in on one of the most advanced chest building exercises you’ll ever use.

But I MUST warn you…

It breaks one of the most important safety rules of working out (although I’ll show you a safe way around this later on)!

Well, here goes…

My guess is that you’re currently busting your ass on the flat and incline bench presses, pressing the bar up in the air from mid-chest level, in an attempt to really pack on some mass to your pecs. But have you ever heard of pressing to the NECK ?

OUCH ! Just thinking of that bar crashing down on my Adam’s apple makes me want to dial 9-1-1 . But first let’s discuss the benefits and then I’ll tell you how to avoid having to dust off your will.

Your pectoralis major actually is made up of four separate divisions which require different movements to effectively train them. While the regular bench press can target the mid-chest area pretty well, it falls short of expectation in developing the upper and interior chest regions.

Failure to properly train these areas can mean a poorly developed chest due to uneven growth.

On the other hand, performing a flat bench pressing movement to the NECK area actually forces your UPPER and INTERIOR , as well as EXTERIOR regions of your chest to pull together like never before in a team effort to REALLY pack on the mass!

Here’s how to do it SAFELY …

ALWAYS use either a Smith Machine with a SPOTTER . IMPORTANT: NEVER, NEVER, NEVER ATTEMPT TO USE A REGULAR STRAIGHT BAR, EVEN WITH A SPOTTER AND WHEN YOU USE THE SMITH MACHINE, ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!!!

A spotter should be someone you KNOW understands how to “spot” someone, preferably someone you’ve worked out with before.

If you don’t have a spotter, use a set of DUMBBELLS to be safe.

Keep the amount of weight much LOWER than usual until you learn how to perform the movement properly.

On a FLAT bench (the exercise is actually LESS effective using an incline bench), with a MEDIUM grip, and starting from the “up” position, SLOWLY lower the bar (or dumbbells) to neck level, keeping your elbows pointing out AWAY from the body.

Focusing on contracting your chest muscles, raise the bar/dumbbells as quickly as safely possible back to the start position.

Perform 3 sets of 8-15 reps.

By REALLY hitting these hard to reach areas and ALSO calling upon the larger areas of your chest to perform this movement, you can stimulate MANY more muscle fibers resulting in explosive growth for the entire chest region.

Give it a try, be safe, and oh yeah, one more warning…

This one’s gonna make you hurt the next day!

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Bodybuilding Equipment

Go to any gym. What do you see? Body building equipment fills every square inch that’s not already occupied with sweaty bodies. There’s always one machine in particular that draws a crowd. It’s the latest, greatest in body building equipment. The one that will sculpt, tone, and carve you into body building perfection. Is it worth standing in line for? Maybe, but probably not.

The best body building equipment you’ll ever find is your own body. Using your own body weight, you can create better results than the fanciest body building equipment on the market ever could. When you use your own body for resistance, you get some benefits no mechanical body building equipment could ever provide.

Here are some of the best features of this most excellent body building equipment:

Balance

When you exercise using your own body for resistance, your muscles work even harder just to keep you upright. What do you think works you harder, bench pressing, where you’re lying on the bench, totally supported; or, push-ups, where the last thing you want to do is crash to the ground in a clumsy, klutsy mass? No body building equipment has ever been created that will work your balance ability as hard as standing on your own two feet.

Range of Motion

Compare how your muscles work when you’re on a tricep machine versus doing kickbacks with a dumbbell. On the machine, your body works like… a machine. On the floor, you’re able to add a little twist at the end, tweaking the exercise to add a little more definition. Most body building equipment has a relatively limited range of motion allowed, but you can extend your range by doing it on your own.

Core Strength

What will work you to exhaustion faster – a bunch of reps on a piece of body building equipment that targets biceps, or some old-fashioned chin ups? On most body building equipment, you get to plant your butt on a bench. Most exercises you do using your own weight as resistance require a lot from your core muscles. They’re involved even when they’re not targeted.

The good news is that you don’t have to wait in line anymore for the most popular pieces of body building equipment. The bad news is that you’re out of excuses! See a long line? Just hit the floor. Your body will get a better workout, with benefits no machine could ever give.

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Top 4 Bodybuilding Benefits

OK, so you’ve built yourself into a hulk of a man, enjoying formidable bodybuilding benefits such as being able to crush walnuts with a single twitch of your pecs. Bet you never knew there were other important bodybuilding benefits – maybe not as impressive as being able to dead lift a Cooper Mini, but important nonetheless.

Surprise Bodybuilding Benefit #1:

You probably lowered your cholesterol. A lot! The byproduct of inactivity and excess flab is an LDL level that’s way too high, HDL level that’s too low, and triglycerides off the charts. Essentially, a heart attack waiting to happen. One of the best bodybuilding benefits is getting all these cholesterol readings to a healthy, normal level. Of course, if you mess around with steroids, this one’s a goner.

Surprise Bodybuilding Benefit #2:

Strong bones. Again, unless you’re doing bonehead diet or drug stuff that’s leaching calcium from your bones. In that case, better invest in a good rocking chair and cane, because you’re going to crumple like a soda can in old age. Among the many benefits you get is that all this movement and weight-bearing activity helps to prevent osteoporosis.

Surprise Bodybuilding Benefit #3:

Flexibility. OK, you’re probably not ready to join the city’s ballet troupe, but you’re not part of the pretzel club either. Of course, this doesn’t apply to the muscle-bound among us – the guys who haven’t trained through a full range of motion. If you’ve trained right, you’re the poster boy for four areas of bodybuilding success: strength (duh), flexibility, endurance, and balance.

Surprise Bodybuilding Benefit #4:

You can tackle that honey-do list without getting exhausted. OK, man of steel, admit it. You may be built like a Mack truck, but when your perfect specimenship helps attract some lovely young lady, you’ll melt like a tub of goo. Putty in her hands, you’ll gladly move the sofa here, there, and back to where it started just because she asked.

The benefit here? You can do domestic manual labor all day without pulling, spraining, wrenching, or tearing anything… and you get to be the hero!

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

5 Bodybuilding Diet Tips On A Budget

The body building diet has proven to be one of the most elusive keys to success for every natural body building enthusiast. Sure, we all know it is the most important factor in growing new muscle…but following a body building diet and STILL having enough money left over for that leopard-skin thong you’ve had your eye on can be a challenge for anyone! (Ok…I need that visual to get out of my head!).

Here are 5 powerful tips for supporting your diet and still having enough money left over for your 401k:

Budget Tip # 1: Use A Grocery List

Wouldn’t it be great if your local grocery store had its very own “Bodybuilder Aisle”? Think about it…shelf after shelf of raw meat, fresh vegetables and 6-packs of testosterone!

Ok…you can dream, right? But instead, go armed with a plan for HOW you will attack those grocery aisles by bringing along a list of all the foods you need to support your diet and DON’T buy on impulse…stick to your list!

Budget Tip # 2: Buy Carbs In Bulk

Every natural bodybuilder’s pantry should be stocked with the right kind of complex carbs and fortunately you can buy potatoes, brown rice, oatmeal and beans in bulk.

If the bulk bins are not available, by all means buy the larger sized containers when they’re on sale. Stock up! A full pantry loaded with the essentials is a must.

Budget Tip # 3: Buy Generic

Shop for VALUE! Brand loyalties are a thing of the past as many store brand items are just as good as the highly marketed name brand foods…just CHEAPER!

Budget Tip # 4: Fruits & Veggies Are Your Friends

Fresh fruits and vegetables contain more vitamins and minerals than processed foods and are a healthy and economical staple for a body building diet.

Become chums with your produce expert at the local grocery and ask for the best current deals.

Budget Tip # 5: Shop The “Outer Ring”

Remember when I said how great it would be if each grocery store had its own “Bodybuilder Aisle”?

Well, guess what? It DOES!

In fact, just about the entire “outer ring” of the store can be considered a “body building diet aisle”!

Here’s what I mean…

Think about your own local store and what’s located around the perimeter of the store. Most likely this is where you’ll find your dairy, meats, vegetables, fruit, and fresh fish…all of which are essentials of a healthy body building diet, right?

Processed and “junk” foods are mainly found in the middle aisles so stick to the “outer ring” as much as possible and you can’t go wrong.

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Interview With Jeff Anderson

by Mike Westerdal

MW: How did you get the nickname “Muscle Nerd”?

Believe me, it wasn’t MY doing. I gained kind of a reputation at my local gym for being, well…a little “bookworm” when it came to my lifting program. I would sit there with a pad of paper and write extensive notes after each and every set. The local guys at the gym started teasing me that I was a “muscle nerd” and the name kind of stuck.

MW: Can you give the Critical Bench readers a little bit of background information about yourself?

Sure…I’m 37 years old with a wife and three kids (so believe me…I know how hard it can be to take time out of a busy schedule to workout!). I got into bodybuilding just after I had joined the army. You see, I was in a “rapid deployment” light-infantry team and really into combat martial arts at the time so I realized that strength training was going to be necessary to take my scrawny 6′ 2″, 148 lb. body to a level where I could excel in both areas. The problem was, I went about it all the wrong way! I listened to tips from all of the “big guys” in the gym; I read ALL the muscle mags; and I spent TONS of money on every advertised supplement I could find. After a couple of years, I topped out at about 155. That’s when I began conducting some serious research on my own!

MW: Tell us a little bit about your current training routine. Are you more of a bodybuilder or a powerlifter?

That’s a great question Mike. I’ve found that a lot of guys don’t know which role they fit into and end up training incorrectly for the body or goal they want to achieve. For me, I’ve always been more of a bodybuilder. Call it ego…but I grew up as the “skinny kid” in school and I had always dreamed of having the body the cheerleading squad would swoon over! Now I just want a body that my WIFE will swoon over!

MW: What does your diet consist of?

I follow the exact diet I structure in my Optimum Anabolics program which consists of 40% protein, 30% carbs, and 30% fat. This is the perfect ratio to help support the other principles I uncovered in my research for my anabolic hormone “programming” technique and it’s the best combination to maximize testosterone production for muscle gains.

MW: What’s your stance on the use of steroids and supplements?

Steroids are a necessity if you’re looking to make it to the front cover of a muscle magazine or to the stage of Mr. Olympia. Otherwise, for the average Joe out there, it’s just a VERY expensive way to screw around with your body. Most of the guys I’ve know who have dabbled in steroids just got kind of “puffy” and bloated. They didn’t realize just how involved the whole process is! It IS possible to get fast growth without steroids, but for most guys it means years of trial and error and a LOT of money spent on finding what works. Most of the guys who resort to steroids simply never learned the correct way to lift to begin with and opted for an “easy” way out, only to find the drawbacks were never worth it.

As far as supplements are concerned, I’m a firm believer that there are a FEW supplements that offer some advantage in the gym. However, most guys are out there looking for the “magic pill” and they can’t even get the basics of proper weightlifting down. Too much reliance on supplements is what keeps most guys from truly making the gains they’re capable of in the gym.

MW: Jeff, what keeps you motivated to train hard and stay intense all year long?

This used to be a big problem for me. Then I took a business class on Goal Setting and learned some valuable tips out how to stay motivated. Here’s one of the ways I keep MYSELF on track:

First, I set a goal for the next 6 months.

Second, I tell everyone I know about my goal! This really puts the pressure on me to avoid the embarrassment of not meeting my objective.

Third, I break my long term goal down into smaller, more manageable short-term goals. Here’s an example…

My current goal, since I’m already at the weight I wanted to achieve, is to get down to 6% bodyfat for the summer while maintaining muscle mass. Since I started at 17%, which seems like a hefty goal. But I then break my long-term goal down into smaller, more manageable goals. For me, I need to lose 11% over 6 months which only equates to about 24 lbs, or about a pound a week.

Now THAT I can do! I take my bodyfat measurements every 3 weeks and the gains I see (as well as the mistakes I’ve made) keep me going.

MW: As the author of one of the Internet’s top selling muscle building routines, what advice would you offer to beginners?

First, I would challenge the word “beginner”. For those guys out there who have just started bodybuilding and look around the gym at guys who have been lifting for years, don’t jump to conclusions that these are “experienced” bodybuilders”. Oh, THEY may think they are, but let me tell you…I just joined a new gym and after about 2 weeks there, I can tell you that there isn’t ONE guy who has any clue as to what he’s doing! Sloppy form…improper exercises…incorrect muscle group schedule…you name it. Which brings me to my advice…

Get the BASICS down first! I know most beginners don’t want to hear that since all of the marketing campaigns in muscle magazines promise you can look like the guy on the cover by popping a “magic pill”. It’s just not true!

And following their lame-brain workout routines will only lead to frustration and possible injury. If you don’t get your lifting form and diet right, you won’t even come CLOSE to the muscle you’re truly capable of no matter WHAT supplement you’re taking!

Also, SET REALISTIC GOALS. Although most of the guys on my Optimum Anabolics program report back to me with lean muscle gains of about 1-2 pounds a week (one guy in Texas just averaged 3 POUNDS OF MUSCLE per week in his first “programming” cycle!), I tell them that the average person can only build about 1-2 pounds of lean muscle mass per MONTH. Beginners often get frustrated with lack of gains and eventually give up. Find a good program and stick with it!

MW: I was at the gym the other day and saw somebody following your Optimum Anabolics Program. Can you tell us a little bit about it?

Gladly! Optimum Anabolics is a combination of “tactical” lessons I learned in over 14 years of trial and error that finally set the record straight on the “how’s” and “why’s” of bodybuilding.

But the real secret behind the program is an amazing “programming” technique I discovered by accident along the way. I’m sure there isn’t enough room in your newsletter to explain it all, but basically my program takes a natural defense mechanism that the body uses to limit the amount of muscle you can build (some call it “genetic limitation”) and turns it back on itself to actually FORCE it to do the exact opposite…build MORE muscle than it was meant to. I fine tuned the process over 2 years and broke it down step-by-step so that anyone from beginner to pro could follow it with ease.

MW: Is there any chance you could give an extra bonus to Critical Bench readers who are interested in your course?

Sure Mike. I’ve just finished another book entitled “UNLEASHED! How To Naturally Skyrocket Your Testosterone Levels For Massive Muscle Gains…FAST!”

I’ve been test marketing the program with a few people and the feedback has been AMAZING to say the least. I’ve been told I should definitely charge for the program but I’m not quite ready to do this quite yet. I kind of see it as my “gift” back to the “average guys” out in the gyms that have helped spread the word on the power of the Optimum Anabolics program. I even put some of their testimonials in the book to give them some well-deserved credit.

Anyway, I’d love to offer it to your readers in hopes of getting some additional feedback for my advertising campaign. I’ll even throw in a preview of the Optimum Anabolics program intro for good measure. All free of charge of course.

They can pick up their copies with my compliments by clicking here.

MW: Thanks for your time Jeff, it was fun getting inside your head.

My pleasure Mike! We may even want to try holding a live conference next time where your readers can ask specific questions. Maybe you could put your “feelers” out for some interest? Take care!

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Get Better Supplements On A Budget

If you’re serious about adding nutritional supplements to your diet and fitness program then your first step is to realize that this is going to be a monthly expenditure just like your car payment or phone bill.

And of course, you want to keep it MUCH closer to your phone bill than your car payment, right? Let me share with you 2 EASY STEPS to saving a TON on your supplement bill…

Step 1: Car…Phone…Groceries…Supplements?

Take a practical look at your MONTHLY expenses and first determine EXACTLY how much money you can commit to spending each and every month to help you reach your goals.

Ahhhh…what’s the matter?

Did you hear your wallet slam shut like a dungeon door?

Attaching a monthly “commitment” to buying supplements took all the “fun” out of shopping around for glitzy newcomers you see in each issue of the latest bodybuilding magazine, didn’t it?

Yes, it’s MUCH easier and exciting to get all worked up about the miracle new “fat burner” and whip out your credit card to look like the fitness model in the add 30 days from now, isn’t it?

And herein lies the problem…

Emotional decisions are what force us to spend more money than what we planned on sometimes worthless supplements… and then we’re left scratching our heads when the credit card bill comes in and we wonder how the current balance got so high.

Let me tell you…while establishing a monthly budget for your supplement purchases may force you to face the fact that there really IS a cost associated with them, most people spend MORE money on supplements by NOT setting a budget and sticking with it!

Bottom line…without a budget, you have no way of limiting yourself and you’re likely to overspend.

But setting a monthly budget can help you in other ways as well…

By staying within a certain spending limit, you’re forced to REALLY make rational, educated decisions about your supplement choices. While the new “miracle” muscle-builder you were frothing at the mouth over in the latest muscle mag may be calling your name, once you see that it will blow this month’s AND next month’s protein purchase, it won’t be so magnetic and you’ll be able to stick with your tried and true supplement program that will take you MUCH further toward your goals.

Step 2: Make Your OWN Supplement Formulas!

Yes, you heard me right…

There’s no need to pay such outrageous prices for name brand supplements when you can EASILY create your own recipes right in your very own kitchen.

You don’t need to be a laboratory scientist to do this…it’s actually amazingly simple if you know how!

I’ve outlined a 4-step process you can use yourself to create your very own powerful supplement formulas

Once you read this report, you’ll never look at supplements the same way again…and you won’t have to go broke in your quest for more muscle and less fat!

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

Power For Pumping Up Your Pecs!

In This Chest Training Article…

One of the BEST EXERCISES that absolutely MUST be in your chest training arsenal if you ever want to see more muscle mass!

How a tiny little change in what you do with your THUMB can increase total fiber stimulation…and get you BETTER RESULTS!

(Surprise! This “trick” ALSO allows you to lift MORE weight…SAFELY!)
Any bodybuilder worth his salt knows that to REALLY add some flare to his pecs, he MUST add Incline Dumbbell Flyes to his chest routine.

But now there’s a way to make this powerful exercise even MORE effective using a breakthrough THUMB maneuver for more FORCEFUL CONTRACTIONS.

Can’t finger it out…I mean FIGURE it out? Here’s how YOU can take advantage of this awesome new tactic…

1. On an incline bench (set to no MORE than 30 degrees incline), hold a dumbbell in each hand at the starting position (arms extended above you, palms facing each other).

2. With your arms slightly bent, perform a standard flye by slowly lowering your arms to the side.

BUT…

3. As you lower them, instead of keeping your hands and wrists LOCKED, ROTATE your hands so that your THUMBS point TOWARD THE CEILING at the bottom of the movement.

(Make sure you feel a good stretch in your chest at the bottom.)

4. While focusing on contracting your chest muscles (rather than your arms), quickly raise both arms to the starting position while ROTATING your hands so that your palms face each other again.

This maneuver actually creates an isolated range of motion movement within your pecs resulting in increased muscle contraction and fiber stimulation.

To prove it, try this…

Hold one arm in the flye position while placing your other hand on the chest muscle of the “working arm”.

Now go through the motion of a “regular” flye with your wrists locked, while feeling the muscle movement with your other hand.

Once you’ve reached the bottom of the movement, hold your arm position and rotate your hand back and forth between the thumb “up” and the “normal” position.

Feel that movement in your upper pec?

Good!

Now stick a dumbbell in your hand and get ready to GROW!

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!

A Quick Bodybuilding Trick To Lift More Weight

In This Quick Bodybuilding Tip…

Instant Power! How to lift more weight in your very next trip to the bench press! (Guess what? It works on ALL your other exercises too!)

How would you like to INSTANTLY be able to lift 10-20% more weight on your very next set of Bench Press, Pulldowns, Curls, or Pushdowns?

Yes, that’s right…INSTANTLY lift more weight!

Well, here’s a little known “TRICK” I learned that will help you do just that…

Right before you get ready for your lift, stetch your targeted muscle group’s ANTAGONIST muscles!

(“Antagonist” means that muscles’ “opposite” muscle group: chest vs. back; biceps vs. triceps)

For example, before you get ready to knock out a set of Bench Presses, FIRST stretch your BACK muscles (your “lats”) right before you lay down on the bench.

You’ll find yourself IMMEDIATELY stronger in your lifts!

Simple…but an EFFECTIVE technique to help you power through those sets a bit stronger…and maybe even jack up your muscle gains a smidgen more!

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Jeff Anderson’s Web site & OA Program

Jeff Anderson “The Muscle Nerd” is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle “Programming” Strategy Guaranteed To DOUBLE…TRIPLE… even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at… www.optimum-anabolics.com.

In fact, whether you’re a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!