Ladies - even though you are much better at remembering days like these compared to men, do something nice today for the dad in your life.

Are You Fit Enough For The U.S. Air Force?

It is always a good idea to test how fit you really are.

Have you ever wondered what you have to do physically to get a top score in the U.S. Air Force physical fitness standards?

Just for fun - here it is…

For a 35 year old man-

1) 1.5 mile run in less than 9:48 (6:30 per mile pace) 2) 52 push ups in less than 1 minute 3) 50 crunches in less than 1 minute

For a 35 year old women-

1) 1.5 mile run in less than 11:54 (7:55 per miles) 2) 30 push ups in less than 1 minute 3) 40 crunches in less than 1 minute.

Give it is try, and see where you stand.

To improve, it is always best to know where you are, and where you need to go.

For all the fitness program secrets to achieve maximum fitness results in less than 1 hour a week go to…

http://www.fitnessprogramsecrets.co m

Have a great Fathers Day to all!

Happy Bodybuilding,

Jim O’Connor Exercise Physiologist Wellness Word, LLC, 9461 Charleville Blvd. #312, Beverly Hills, Ca 90212, USA

Quick heads up for you, check the video I just put up on the blog and I see you on Monday.

Here’s the link: http://clicks.aweber.com/y/ct/?l=BdkkS&me_fwOcrWkQ kw5&b=R7d.AXySKrQnhCCvI5hQ7w

-Ray Buildingbodies.ca

Buildingbodies.ca, 2123-33rd Ave SW, Calgary, AB T2T-1Z7, CANADA

Got a good Q&A from muscle-author Jason Ferrugia - this one is all about how to build up those calves (I won’t make the standard “turn-your-calves-into-cows” joke that is just so completely overdone in the magazines…)

Anyway, this is a short article that will really help you get a handle on what you need to do in order to see results in your calves.

Good stuff!

http://www.staleytrainingprograms. com/products/edt-dvd/edt-articles/29-how-to-get-bi g-calves.htm

Enjoy!

Charles Staley Creator of the Escalating Density Training System http://www.staleytrainingprograms.com

P.S. Interested in receiving more great training info? Sign up for my training newsletter on any page of my site and get a complimentary copy of my ebook “The Unnatural Athlete”, packed full of my most politically-incorrect views on training, nutrition, fat loss, muscle-building and more!

http://www.staleytraining.com

Staley Training Systems, P.O. Box 2334, Gilbert, AZ 85299, USA

Brought to you monthly by www.tomvenuto.com “The Honest Fitness Site”, promoting health, fitness and bodybuilding the all-natural way

Hi Bodybuilder,

Tom Venuto here again with another product advisory update from www.TomVenuto.com.

It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it.

They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors.

Then, it’s on to the “next big thing in weight loss,” because they know there will always be a gullible crowd eagerly waiting for the next quick fix.

One good example is when researchers discovered a correlation between cortisol and abdominal body fat.

Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.”

The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.”

They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?)

Brilliant marketing. Convincing.

Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.

Here is my science-based expose and personal advice about cortisol, stress, belly fat and those infamous cortisol-suppressing pills:

http://www.tomvenuto.com/articles/ cortisol.shtml

Train hard and expect success,

Sincerely,

Tom Venuto, http://www.TomVenuto.com

Fitness Renaissance, LLC, PO Box 5097, Hoboken, NJ 07030, USA

I have seen lots of guys fall by the way side with their training. They don’t hit their goals and so they give up. I can understand this, but what I don’t understand is why they don’t seem to educate themselves properly.

One of the main areas that the general population need to educate themselves in is how often to train. It is counter intuitive, but often training less is the way to go. This is hard to grasp for many new lifters because it’s unlike just about every other goal that they would have set previously.

Normally, you decide what you want to achieve and then figure out how to get it. And in just about every case, working harder will usually get you to your goal quicker. In school, it’s often not the smartest kids who get the best grades, but the kids who work the hardest.

And so when I tell people to only train half as much as they have been, they begin to wonder what is happening. Surely spending more time in the gym is better? Well, no it certainly isn’t…

Training too often leads to overtraining, which is not the most productive way to build muscle. If anything, overtraining will leave you smaller and less muscular looking.

What I’m about to tell you is the optimum amount of time to spend in a gym per week. It’s not the “lazy man’s” method for lifting; it really is the best way to gain maximum muscle. So once again, I ask you to take serious note and don’t dismiss it as a random rant of mine. You should realize by now that ranting isn’t me at all.

Ok, so what is the optimum amount of time to spend in a gym per week? I say 3-4 hours. Now let me explain how I came to this number. Remember that each workout should go for no longer than 1 hour.

When you work out, I’m sure you already realize that you are putting a lot of stress on your muscles. Now, while this is what causes muscle growth, not much is going to happen unless you give your muscles a chance to recover.

If you continually stress your muscles, day after day, then eventually they will shrink because they just are not able to repair themselves well enough. This means that to build maximum muscle, you need to give your muscles a decent enough rest.

But what size rest is “decent enough”? Is a few hours plenty? Or is a week too short a time span? Because, while we want to give our muscles enough time to rest, we certainly don’t want to be giving them too much time off. While training once a year would lead to well recovered muscles, it probably wouldn’t be the best way to build muscle.

So here’s what you need to do. When designing a workout, it’s important to give your muscles at least 48 hours to rebuild themselves. This is why you should never train the same muscles 2 days in a row.

Now, does this mean you cannot go to the gym 2 days a row? Yes and no. It all depends on what you’re working out. You will notice in the workout guide that comes included that some have your workouts split up by body groups.

If you spend one day training only your legs, then it’s safe to say that your chest is not exhausted. And therefore it is safe to workout the day after, assuming you leave your legs alone that day. So, if you’re training your entire body (and you’ll see why you should soon) then the best way to tackle this is to use 3-4

workouts per week. For beginners, I like to start people off with a whole body workout 3 times a week. This is a great way to start off and it also gives the body a good enough time to rest.

So if you need to train 3-4 times a week and you’re only training for up to an hour each time, you can see how training 3-4 hours a week is the optimum amount of time that you need to spend in the gym each week. Piece of cake huh?

Until next time,

MH www.TheMusclehead.com

PO Box 368, Melbourne, Victoria 3000, AUSTRALIA

If you are one of the tens of thousands frustrated with your lack of muscle mass development, you are about to become enlightened.

I’m a genetically average, typical “Hardgainer” who finally learned how to make some rather dramatic gains. If you’re anything at all like me, you’ve probably searched high and low for bodybuilding information to help you reach your goals.

Does this sound like you?:

* Get little to no results from your exercise programs?

* Spent hundreds of dollars and wasted loads of time and effort, all to make sub-optimal gains in the gym?

* Think you may never build a muscular body?

Well then you’re a “Hardgainer”, and you’ve come to the right place!

Stop wasting time following the wrong advice or routines and let me show you how to reach your real potential…

Introducing “Muscle Express!” http://www.jamnfitness.com/MuscleExpress.html The Fastest Way To Gain Muscle Mass!

How I Gained 40 Pounds In Only 4 Months!

My name is Gabe Davis I am a natural bodybuilder. I had lifted on and off for twelve years and my weight had fluctuated but I really hadnt gotten anywhere.

I weighed a soft 170. I didnt feel good, didnt look good and was ready for a change. After checking a series of websites and Google searches I came across Paul Becker’s great website. I e-mailed him through the site and we started talking about weight gain and my weight gain goals. Paul eventually started encouraging me that he could help transform me into the person I wanted with the body I wanted and eventually I decided Id let him.

Having been educated by Paul Becker on his Muscle Express Training see http://www.jamnfitness.com/MuscleExpress.html I started with “The Basic Program”, moved on the “The Mass And Power Phase” and then the “Pre Fatigue Supersets Phase”. The results?

I Gained 40 Pounds In Only 4 Months!

See My Before and After Photos

Before 170 Pounds http://www.jamnfitness.com/GabeBefore.html

After 210 Pounds http://www.jamnfitness.com/GabeAfter.html

The best news of all is Im not done. This is just a progress report. Im still lifting and still talking with Paul every few weeks to get workout tips, changes, revisions and advice. 4 months ago, if I would have read this story written by somebody else, I may have just laughed. Thats why when I did it, I wanted to document it all, to prove, this really can happen!

For full information go to: http://www.jamnfitness.com/MuscleExpress.html

Sincerely Yours,

Gabe Davis — You are currently subscribed to fitness-tips as: inbox@bodybuildingposts.co= m. To unsubscribe click here: http://list.netatlantic.com/u?idD68963450.089b= 3c37e5523af394c4d6beee56de5f&nDT&lDfitness-tips&oD 46132119 or send a blank email to leave-46132119-68963450.089b3c37e5523af394c4d6beee = 56de5f@list.netatlantic.com — Email delivered by http://www.netatlantic.com/

I wanna give you the details on a kick ass workout I rocked yesterday evening, at a local park, in a quiet section where nobody even uses this stuff.

Really is quite a sin.

Oh, before I forget, if you’re a Dad, Bodybuilder, have the best Father’s Day ever tomorrow.

I’ll be out and about tomorrow and will likely be away from my lap top so to make things easier on me, and help you out if you’re still on the edge,

Bodyweight University will be on sale until Monday morning, when I wake up - which is around 6 AM EST

== http://zacheven-esh.com/bodyweight.php

OK , back to that playground workout.

I told you before how pull up bars and monkey bars are darn near extinct around here, not sure how it is in your neck of the woods, Bodybuilder, but finding pull up bars is like searching for Dinosaurs in NJ, catch my drift?

Well, lucky for me, there is one Dino playground still alive, and I must be a Dinosaur because I never see anyone using it, except for me.

Check out the bars at this playground:

- It has 3 pull up bars

- neutral bars for push ups or behind the back dips (the prison inmates use their bed frames or toilet bowls for these)

- a low bar for recline rows or upright push ups (from the position of the top of a muscle up)

- wooden blocks for step ups

Here’s what I did for 15 minutes non stop, no rest between exercises.

By the time 10 minutes rolled up my upper body was getting friend!

5 reps of each exercise:

1) mixed grip pull up

2) squats or jump squats on grass

3) mixed grip push ups

4) body tricep extensions on recline row bar (I’ll have to get a video of these for you)

5) upright push ups on recline row bar

I was pressed for time and it woulda been even better to finish with some sprints to really rock the legs after this workout, but, my knee is not 100% ready for sprints, should be good in a week or so.

I could have intensified that workout even more by adding a 20 lb weight vest or using towels for extra grip work as I mentioned in yesterday’s e mail.

Today I have plans to throw around my 70 lb Kettlebell while I “chill out” in the backyard today.

Come Monday, I’ll be cranking handstand push ups, some thick bar floor presses, heavy RDLs and a lot of sled work.

Have an awesome Father’s Day if you’re a Dad, and if not…

Well, just have the best weekend of your life!

Make it happen,

Peace!

–Z–

PS : Many questions being asked about shipping.

We ship AROUND the World

It is 14 bux for international shipping so don’t worry, we’ll make it your way if you want Bodyweight University or anything else we carry.

== http://zacheven-esh.com/bodyweight.php

What do you think is the most neglected bodybuilding results, and performance secret?

You will be surprised!

I recorded an audio for you prior to heading out on a date with my wife for our 4th wedding anniversary.

We headed to Long Beach, California and had a wonderful gondola ride. Have you ever had a gondola ride? If not, I highly recommend it.

We had ours at 9:30 at night, and was taken through canals where multi-million dollar homes sit. Talk about peaceful, and relaxing!

The funny part was when the gondolier told us the music won’t turn on; and he would sing us a song. Yikes! It sounded like Hebrew to me.

All in all, a great evening!

Here Is The Audio You Must Hear

http://wellnessword.com/blog/fitness-tips/fitness- tip-for-performance/

Have a great weekend! Make sure you incorporate this tip tonight. It will significantly increase your fitness results, performance, and even mood.

Quickly Improve Your Fitness Results, and Performance

http://wellnessword.com/blog/fitness-tips/fitness- tip-for-performance/

Happy Bodybuilding,

Jim O’Connor Exercise Physiologist Wellness Word, LLC, 9461 Charleville Blvd. #312, Beverly Hills, Ca 90212, USA

Everyone nowadays talks about the secret training tool.

I am a firm believer in using more than one training tool, although I do have my preferences.

But, a few “secret” training tips that you can begin using right now, for nada, zilch, zip are:

1) Towels: Yep, that’s right, towels.

Use a shower towel or even shorter, kitchen towels.

Take them to the playground and you can sling them over the pull up or monkey bars and give yourself a helluva workout (especially on your grip) doing various rowing and pulling movements.

If you have 2 towels, place one in each hand and wrap ir around the pull up bars to make yourself an instant “thick handled” pull up bar.

These are brutal.

Wanna wramp up the grip work with a partner or if you train athletes in groups or teams.

# 2) Try this

== Towel Wrestling

In Bodyweight University == (http://zacheven-esh.com/bodyweight.php)

You will see some combative partner drills.

You can intensify them by you and your partner holding the towel and doing the following:

1) tug of war standing

2) tug of war seated

3) bear crawl position tug of war

Remember seeing the old time bodybuilders pump up back stage with towels?

They did push downs and curls, rowing motions and rotational exercises all using partners and towels.

# 3) Sumo Drills and Partner Resisted Drills

When I first began training Football players I noticed how weak they were in relation to their size.

It was seriously pathetic!

200 + lb dudes who could barely do 5 push ups and not 1 pull up.

They almost had heart attacks when they pushed my truck!

I took an old note from the older World’s Strongest Man Contest and had my guys do the Sumo Drill in a small circle.

I taught them hand fighting skills I knew from wrestling and they learned to use momentum, hips, hand fighting, their grip and their legs as well as mental toughness to start learning how to use their body against another.

Check this out:

== We also did resisted running drills.

We took those long beach towels and one partner ran while the partner behind him held the towel against his upper body.

Those sprints kicked their ass!

Want more bodyweight training that kicks ass?

Get it before the price goes up Sunday morning (Father’s Day):

== http://zacheven-esh.com/bodyweight.php

In Strength,

–Z–

== http://zacheven-esh.com/bodyweight.php

I just posted a TOUGH freaking list of bodyweight exercises in response to a question someone sent me.

== http://budurl.com/eup2

If you wanna maximize your physical potential, I suggest you follow suit with those investing in Bodyweight University.

Yesterday we had an NFL Strength Coach snag his copy as well as countless other go-getters.

get your copy at the link below, Bodybuilder:

== http://zacheven-esh.com/bodyweight.php

In Strength,

–Z–

PS: Father’s Day is coming Sunday. This could be a rockin’ gift for the Dads out there

== http://zacheven-esh.com/bodyweight.php

Underground Strength Coach LLC 160 Talmadge Rd., Unit D EDISON, NJ 08817 US

It’s your muscle building coach Lee Hayward here and I want to let you know that tonight June 18 at 8:30 pm EST we’re having our live Bodybuilding & Fitness video talk show!

If you have any questions regarding your workouts, building muscle, losing fat, nutrition, or supplements that you’d like to have answered live on the show then be sure to tune in tonight at:

http://www.LeeHayward.com/tv

all the best, Lee Hayward (Your Muscle Building Coach) http://www.LeeHayward.com

DDDDDDDDDDDDDDD DDDDDDDDDD= DDDDDD

Total Fitness Bodybuilding DVD Training System — http://www.leehayward.com/dvd

Bodybuildin g Competition Training Guide — http://www.leehayward.com/bodybuilding

Bl ast Your Bench - How To Add 51 Pounds To Your Bench Press — http://www.blastyourbench.com

No Non-Sense Muscle Building Program — http://www.vincedelmontemuscle.com

HardGa iner Project X — http://www.hardgainerprojectx.net

The Anabolic Kitchen Cookbook — http://www.anabolickitchen.com

Heavy Grips Hand Grippers — http://www.leehayward.com/heavygrips.htm

Friend Me Up on Facebook — http://www.facebook.com/addfriend.php?idD502320147

Lee’s YouTube Workout Videos — http://www.youtube.com/leemhayward

Lee Hayward P.O. Box 13175 Stn. Topsail CBS, NL, A1W2K1 Canada —

It’s 12 noon here in good ol’ Jersey and the rain is pooring.

That means no strongman training today and tons of bodyweight work.

And…finally, Bodyweight University is ready to rock, for you, Bodybuilder.

So check it out and you’ll see how much awesome info I packed into this training kit for you, and, even better news for you…

I knocked down the price BIG time.

== http://zacheven-esh.com/bodyweight.php

I’ ll be sending you another e mail a little later on because you guessed it, I have another video for you.

There will be some cool action footage of some our clients going through the paces.

One of them had busted up his back quite badly and went on a strict diet of bodyweight only, he’s Pure Beast, just wait and see.

OK, enough of me, go after it Bodybuilder, the price will stay low for a short time before it goes up.

== http://zacheven-esh.com/bodyweight.php

Se e you at the Blog.

Peace!

–Z–

PS: It doesn’t matter who you are or what you do, Bodybuilder.

I know I have readers who are here for personal information and improvement while others are here to learn my methods to improve their own fitness business or perhaps they coach a sport.

No matter who you are, you’re about to get your hands on some heavy hitting, powerful training information.

It’s gonna rock like old school Van Halen.

== http://zacheven-esh.com/bodyweight.php

Did you get a chance to download your F.R.E.E. 7-day Fat Loss Meal Plan yet= ? The site is coming down tomorrow night at midnight and you’ll miss out o= n this $57 book that will help you blast your belly fat FAST!

http://www.NoNonsenseMealPlans.com http://www.vincedelmontefitness.com/blog

We are getting some good questions about the meal plans so we wanted to ans= wer them for you here in this video.

After watching this video, please post any unanswered questions you have at= the bottom of this post. We only ask that you keep the questions related t= o FAT LOSS NUTRITION.

DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDDDDDD Question: What kind of plan did you give me? DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDDDDDD

First off this is a beginner plan we’re giving you. We call it your PHASE 1= plan. We actually have three phases of meal plans in the full system when = it goes live, this is a sample of PHASE 1.

You are getting PHASE 1 because it is the most practical and easiest place = for you to start. In fact you should be on PHASE 1 for at least 4 weeks bef= ore you ever progress to PHASE 2. And again before you progress to PHASE 3.= So as you can see giving you a PHASE 2 or PHASE 3 plan wouldn’t have been = too helpful considering you would have needed to be on PHASE 1 first.

This plan will be easy for you to follow and implement and it most likely w= on’t even feel like a diet. It will actually feel like you’re eating just g= ood nutritious food (and losing a tone of fat along the way)

DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDDDDDDDD Question: What is the macronutrient breakdown? DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDDDDDDDD

This plan is based on the 40% carbs, 30% protein, 30% fat balanced macronut= rient ratio. You may already be aware of this style of eating and it is pro= ven to be one of the most effective ways to eat for both short and long ter= m weight loss success.

Consider this plan as your bulls-eye target to shoot for. If you can even m= anage to follow the plan at 70-80 compliance you will still get phenomenal = results.

DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDD Question: What are the most important principles to follow? DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDD

Principle #1: BREAKFAST

A solid breakfast every morning starts the day off right and will set the t= one for your day. Having the right mix at breakfast can set you up for a su= ccessful day of eating for weight loss, if you mess up your breakfast there= is a good chance you’re going to mess up the rest of your day as well.

Principle #2: MEAL TIMING

We space your meals out to keep you from getting hungry and providing a smo= oth and constant source of energy throughout your day. Most of us don’t rea= lly think about how often we eat, but if you include snacks and meals you p= robably already eat 4-5 times per day without noticing it. We’re just mimic= king the most common eating patterns and making sure you’re eating good foo= ds that will accelerate your fat loss.

Principle #3: PORTION CONTROL

Since you get to eat throughout the day it’s easy to make each meal in prop= er proportions so you never feel too hungry or too full. Bottom line is no = sugar rushes and no crashes, simply a smooth flow throughout the day.

Principle #4: MEAL COMBINING

If you simply cannot find a way to eat 5 times in your day and only want to= eat 3 times per day you can combine a meal and a snack into one larger mea= l if you like. As long as you are eating all the foods that are outlined fo= r each given day you can’t miss.

DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDD Question: How do I use the grocery list? DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDDDDDDDD

There is a complete done-for-you grocery list at the end of this program th= at outlines exactly what foods to buy and how much to buy in order to have = the exact foods you need to prepare all the meals for the week. Simply prin= t out the grocery list and take it with you to the store. You probably alre= ady have some of the items on this list so shopping should be a breeze.

I hope you enjoy this meal plan and if you have any questions please don’t = hesitate to post them at the bottom of the page and John, Pat and I will an= swer all your questions in a upcoming teleseminar.

DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDD What to expect in the next 12-days? DDDDDDDDDDDDDDDDDDDDDDDDD= DDDDDDDDD

Vince is going to take you on a tour of the grocery store and show you how = to be an effective fat loss shopper.

Book store tour with John: You’ll find out why nutrition books are basicall= y useless and end up making things way more confusing than they need to be.

You’ll get to meet Pat McGuire the president of empowered nutrition and fin= d out how we got Vince’s plan together, got him in shape, and how we’ve wor= ked with all kinds of different professional athletes and 1000’s of other p= eople just like you.

And we’ll show you how your meal plan can save you from the pitfalls and fa= t loss sabotaging foods that even show up on many restaurants “healthy” cho= ices menus.

We’ve also got a supplement guide coming your way that’ll teach you a total= ly new way of looking at supplements and how to decide if any of them are w= orth taking and which ones might be right for you or not.

Remember this whole system is live and 50% off just for you on June 30th at= http://www.NoNonsenseMealPlans.com

Take care and we’ll talk to you soon.

P.S. Don’t forget to post your most pressing fat loss nutrition questions a= nd we’ll answer them next week in a telesemianr.

Click here to watch the video and post your questions http://www.vincedelmontefitness.com/blog

Your Six Pack Quest 587 Upper Horning Road Hamilton Ontario L9C 7P8 Canada —

Bodybuilding - Anatomy of the Back Muscles

Let’s start off by explaining the anatomy of the back. It’s not very complicated and not much to it. Once you understand how the back works, you will find it easier to visualize your back workouts.

http://www.bodybuilding-newslet ter.com/bodybuilding-articles/anatomy-of-the-back- muscles.php

Till then, Stay Healthy !

Matt

1 - Draper here… Forward, Backward, Sideways

2 - Dave’s Q&A blog

3 - Laree, taking over with IronOnline news

Printable pdf version of this newsletter: http://davedraper.com/pdfs/irononline511.pdf

You’ll also find Dave’s column online at the link below. http://davedraper.com/url/column.php

1 - Draper here… Forward, Backward, Sideways

I’m running late with this week’s newsletter. The deadline was yesterday, the funeral went on into the night, and the burial was early this morning. May it rest in peace. I’ve been distracted nipping at the edges of the chapters to be added to Brother Iron Sister Steel and the project is not without a hurdle or two.

Adjustment to the over-sixty mind-and-body processes is a delightful study, second only to on-the-spot aging research. And I appreciate the concept, the value of this ironchucker’s see-saw insight and his brazen regard of the subject matter.

I’ve taken to looking in the mirror and counting furrows, wrinkles and spots.

Furthermore, I’m enjoying the writing. But, do I, in expanding Brother Iron Sister Steel, risk losing the epic’s muscle and might and diluting its pow, zap and boom?

Consider: Brother Iron Sister Steel is about explosive training methods, about bombing and blasting and about becoming more, much more — huge and ripped, bigger, faster and stronger. And along comes Mister Blasto himself telling you how it is and where it’s at after the gym closes. No, the doors are not locked and yes, the lights are still on, but the big weights are being unloaded, racked, stacked and stored away.

Clink. “Last call for protein shakes.” Tinkle, tink.

Gee, training after 60 might best be outlined in an entirely separate book. Truth is, Sparky, there ain’t enough to write about… not enough for an entire book… a pamphlet, maybe, in large type. Besides, the accompanying photos are limited, cranky and grim.

Here’s the scenario: A kid, 15 to 30 years old, hears tall tales of this long-haired beach dude from the ?60s who was an original bomber and blaster. Sounds cool; huge and ripped are thrown into the blistery history mystery. The young lad buys a copy of Brother Iron for the truth and digs through the pages like kids dig through things. Discipline, perseverance, press on and never quit are woven through the pages like strands of gold.

Stoked!! He comes to the last three chapters and I, yours truly, the Bomber, casually advise him how — sput, sputter, put — to crash land, roll over and play dead.

Yeah! Gotta love that book. Can’t wait for the sequel.

There’s a way to combine zip with zapped minus cruelty and disappointment. It’s life. I’ll figure a way out. Not to worry. I’ll ask Laree. She knows everything.

I’ve watched Laree over the past year doing her muscle-balance and joint-mobility antics on the floor in front of TV (we have an old black and white with a built-in turntable; bad sound, but it gets three channels), while messing in the kitchen and amid her heap of kettlebells. She’s fitter than ever; happier, more mobile and flexible, enduring fewer injuries and less pain and has rid herself of chronic structural maladies and weaknesses.

“Makes my life easier,” he grumbled under his breath.

She’s more complete, her focus has improved, her joy for exercising is in the nines, she’s straighter and taller (six-two), and younger in outlook (twelve).

I, of course, have adopted my own version of her delicate and deliberate movements. Hunky and funky describe my variations. “What have I got to lose… my rugged etched physique?” More muttering, my latest bizarre habit… very distracting.

I apply my quasi-Feldenkrais movements between robust sets of reps to mitigate my heavy-hearted breathlessness, restore my comfortable and rhythmic respiratory function and prepare my musculoskeletal and neural systems for my next offensive, my next set. The concentrated mid-set applications accelerate –and soothe — my recuperation.

The movements are done seated, standing or leaning; they are focused and repetitive and balanced, and they involve the whole body with the contraction and extension of those muscles and attachments that correspond healthfully to the coincidental major muscle engagement. You have to be there to fully appreciate the comforting and rehabilitating technique, spontaneous and creative by nature.

I lost you. I grossly failed to make any sense. The point is, rather than sit and pant between sets like a broken-down fighter between rounds, I choose a series of reviving body actions, such as rocking left to right while sitting on a bench with my arms and hands gripping the seat to support me. With each rocking motion, my bodyweight shifts and the supporting arm and hand flex in response and the opposing limb extends and stretches to contain excess movement.

Back and forth for six reps per side accompanied by deep recuperative breaths and the body refreshes and comes alive. Rather than a blank, gasping carcass, I afford myself relief by regulating the strained breathing and corresponding to its suffering rhythm.

The gently rocking muscle regions — tris, bis, shoulders, back, torso, hips and spine — act as pumps to oxygenize the body, becoming increasingly involved and activated as the reps mount. With attention and care, you are stimulating — massaging — your collective bio-systems and bringing firepower to often less-engaged, out-of-the-way and much-needed sinew.

I can modify the basic left-to-right action to a more engaging clockwise and counter-clockwise circular rotation. Forward, left, backward, right — forward, right, backward, left. Flexing here, relaxing there, allowing the muscles and attachments and skeletal system to flow. Practice, play, drift, invent, discover and soothe the weary body and mind and cardio system throughout the workout. A workout becomes one extended, hard-hitting blast integrated with soft, fulfilling rebounds.

Mean yet lovable, a very healthy balance.

Variations are endless, applications are priceless.

I could go on and confuse you further, but I’m perplexed enough. Just keep in mind the teachings and urgings of Laree, a powerlifter and fitness nut-job for 30 years. We need to add balance to our musclebuilding and powerbuilding efforts to extend and enhance our training lives.

Long live the bombers.

Having wandered into the bush and lost our way, might I repair our course and direct you to the sound teachings of strength coach extraordinaire, Dan John? A mob of us have raved about Dan and his work, Never Let Go, and below Laree offers you a chapter to whet your appetite and excite that awesome athlete within.

On your mark, get set, get ready… Go… Godspeed… The Bomber

2 - Dave’s Q&A blog

Latest updates in Dave’s Q&A blog:

~ Dumbbell pullovers ~ Bodyweight exercises ~ What happened to bodybuilding?

…. where you’ll find tidbits from Dave’s email outbox, a one-liner or two to clarify something that’s been nagging at you.

http://www.davedraper.com/dd/index.p hp

3 - Laree, taking over with IronOnline news

As Dave mentioned above, we realized some of the newsletter readers aren’t familiar with Dan’s writing. Let’s remedy that! Here’s an excerpt from pages 89-96 of Dan John’s book, Never Let Go, entitled Systematic Education for Lifters. Dan writes:

It happens every time I write an article or give a workshop. Someone asks me, “So, uh, Dan, do you think I should do it five times a week or should I do it twice a day?” It doesn’t matter what “it” is — one-arm lifts, Tabata front squats, Olympic lifts — I always get the same perplexing response.

I understand perplexity. As the father of two teenagers, being perplexed defines most of my life. Only recently have I understood the issue from both sides of the question. Responses like the above mystify me because I’ve been training since 1967, and I can therefore discern whether or not something works. Perhaps more importantly, I understand the steps needed to take to add something (an exercise, a training protocol, a supplement) to my training.

Some people have no idea how to do this. If you’re one of those, let me give you a hint: You must begin by understanding how we learn:

Imagine asking a five-year-old to figure out how many square yards of burnt-orange shag carpet would be needed in a room.

Issue One: This five-year-old still counts “one-two-free-four-five-uh?”

Issue Two: Not only does this young scholar not know what a yard is, but he thinks a foot is only made for kicking a ball.

Issue Three: Sure, it’s a simple issue of length times width. Says the kiddo, “What’s ?times’?”

Click the link below to continue reading this chapter of Never Let Go:

http://www.davedraper.com/url/nlg-exc erpt.php

Next week we’re going to switch gears, back to a Feldenkrais discussion. A friend asked how to get started on a Feldenkrais program at home and without professional instruction. We’ll get into that a bit, and I’ll find some good links for those who are interested in taking a shot at it. Until then, click that link above and finish Dan’s story.

Laree ldraper@davedraper.com http://davedraper.com/

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Dave’s Bomber Blend whey protein powder: http://davedraper.com/url/blend.php

Pearl /Draper seminar dvd: http://davedraper.com/url/seminar-dvd.php

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C opyright (c) 2009 Dave Draper

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How many times have you asked that question? How too often do your lunches turn into fast food and how many times do your dinners resort to take-out?

Even if you don’t eat fast food or do take-out, figuring out what to eat can become very tedious, especially if you’re trying to stay healthy and lose fat. Knowing what and when to eat can feel like studying for final exams again.

Before you go into anymore of a panic, take a deep breath, and feel reassured that fitness expert Vince DelMonte and Empowered Nutrition Meal Plans has come to the rescue to teach you how to make healthy meals to strip away any excess body fat.

For the next 7-days, you get an opportunity to whip your diet into shape so you can trim and lean down, burn fat and combat any health issues.

Have you downloaded your FREE 7-day Fat Loss Meal Plan yet? Check out what my mate, Vince DelMonte, is hooking you up with this week:

– http://www.themusclehead.com/mealplan

You r nutrition meal plan should be set up just like your training program.

Just like exercise, there are beginner, intermediate and advanced programs.

Nutrition, if done properly, follows the same set of rules.

Empowered Nutrition Meal Plans has beginner, intermediate and advanced meal plans depending on your level of nutrition knowledge and fitness and goals.

Today we are handing you a sample from the 7-day beginner program with 2000 calories for men and 1600 calories for women.

We don’t care how big or how small you are, if you’re a guy, follow the 2,000 calorie meal plan to the letter. That goes for women too. I don’t care how big or how small you are, follow the 1,600 calorie meal plan to the letter.

When you order the complete system on June 30th, Vince and Empowered Nutrition will hook you up with all the different calorie levels and different program levels. For now, all you need is what we’re giving you today, to get started seeing fat burning results and incredible energy in just 7 days.

The goal is to achieve the following:

Tell you exactly what to eat so you have no guesswork.

At what time to eat so you don’t slow down your metabolism.

How much you should be eating in each meal so you can monitor your progress.

What to shop for at the grocery store so you can’t bring home anything unnecessary.

How to cook it so you’re eating healthy and delicious meals at the same time.

To remove the stress that food causes in your life and give you an easy and simple plan.

To put your body in hormonal balance to control and improve your energy levels.

Start stripping away the next 10, 20, 30 ? or more pounds of fat you want to lose.

Following a meal plan is not for everyone and you may prefer to wing it and just hope what you’re eating is working. If you don’t like being held by the hand and told exactly what to eat and when to eat in the right amounts then let someone else download these plans instead.

However, if you follow Vince’s advice and use these meal plans over the next 7-14 days you’ll see real results on the scale, at your waistline and in your energy levels. This might even be the first step to getting you into or back into the best shape of your life. Check it out here:

– http://www.themusclehead.com/mealplan

Lif t hard,

MH www.TheMusclehead.com

PO Box 368, Melbourne, Victoria 3000, AUSTRALIA

I have some REALLY exciting news to share with you today.

A few months ago, I teamed up with Empowered Nutrition Systems, the same co= mpany that makes the 84-day meal plans for my product and we are two weeks = away from releasing our DONE-FOR-YOU Fat Loss Meal Plans.

That happens on Tuesday June 30th at 12pm EST.

Today, we want you to TRY OUT either our 7-day 2,000 calorie meal plan for = males or 1,600 calorie meal plan for females… FREE!

This is the fastest acting resource to overcome the number one culprit to l= osing your belly fat and getting a ripped and flat stomach - nutrition!

Download your FREE meal plans today http://www.NoNonsenseMealPlans.com

Ripped Quick 14 Day Kit

This 14 day program is designed for athletes that desire to achieve that rock-hard “shredded” contest like appearance.

The 14 Day Ripped Quick Kit comes complete with Training and Comprehensive Nutritional Programs and Nutritional Supplements.

For full info on Cybergenics Ripped Quick go to: http://www.jamnfitness.com/quicktrim.htm

Fitness Tips For 6/17/2009

Calculate Your Daily Calories

Here’s a simple formula you can use to estimate your total caloric needs for the day*

Change your weight in pounds to kilograms: Divide your weight by 2.2.

Your basal metabolic rate is approximately one calorie a kilogram an hour. Multiply your weight in kilograms by the 24 hours in a day. This is the number of calories you burn just being alive each day.

Now factor in activity: Multiply your calories needed a day (from #2 above) by the following factors, depending on your activity level:

Light activity: multiply #2 by 1.3 Moderate: multiply #2 by 1.4 Heavy: multiply #2 by 1.5

If you sit at a desk for your job, and workout 30 minutes a day, this is considered light activity. If your job involves more motion, and you are active in addition to your workout (you take stairs, walk to work, do=

a lot of housework, etc.), this is considered moderate activity. Construction work, athletic activity, etc. is considered heavy activity. Most Americans are in the “light activity” level.

Ecdysterone Ecdy-Bolin Goes Head-to-Head with Dianabol and Wins.

What a compound! Not only does ecdysterone facilitate a tremendous amount of positive effects in the b ody, but it elicits zero negatives! Think about it. This is a compound that has gone head-to-head with steroids in studies and won anabolicly with none of the associated side effects of steroids! One study conducted by top Russian researchers paired ecdysterone directly against Dianabol, one of the most powerful anabolic steroids developed. The study showed equivalent anabolic activity with one exception: ecdysterone stimulated both slow and the all-important fast twitch muscle fibers, while Dianabol only stimulated the slow fibers! I think it’s safe to say that yes, there are anabolic steroids and growth hormones in existence that are more powerful than ecdysterone. That’s to be expected. But what if you could have a compound similar to that in power, but with no side effects? It goes without saying that if this is indeed true, ecdysterone merits a closer look.

For more Info on Ecdy-Bolin and how you can get a Russian Training Cycles Workout Program go to: http://www.jamnfitness.com/ecdy-bolin.htm

Bodybuilding Principles

Progressive Resistance

The only way to make muscles grow is to subject them to an overload. As you=

grow stronger, the only way to make your muscles continue to grow is by increasing the work that they do. This can be done by simply increasing the weight that you lift. This ensures that your muscles are continuing to work at their maximum.

Over-training and recuperation

Recuperation is needed in order to let your muscles rest and grow. Over training occurs when the muscles are trained to often with not enough time=

to recover and/or not fed properly.

Achieving full range of motion

This is the only way to stimulate the entire muscle. Any exercise should take the muscle through its longest possible range of motion. This means full extension to complete contraction.

Warming up

This is an essential part to the workout. By warming up the muscle it reduces the risk of injury and also allows a higher level of intensity to be achieved by preparing the joints and the cardio-vascular system.

Sets, Reps and the right weight

The number of sets should generally be around 5 in order to allow full stimulation of all of the muscle fibres. The number of reps should be generally between 8 and 12 in a beginner’s workout. The correct weight to use is simply judged on if you can lift it and complete your specific number of reps without failing 2-3 short or doing 2-3 more. The last rep should be a struggle but not so hard you have to cheat to be successful.

Rest between sets

This has to be judged quite carefully. If you rush you workout and have little rest between sets you are likely to tire yourself out to early. But if you rest for too long your heart rate will slow down and the level of intensity drops to virtually nothing. The average time is roughly one minute between each set.

Breathing

This may seem a little strange but it is important to breathe correctly, i.e exhale with effort, holding your breath could result in injury.

Advanced Bodybuilding Principles

Forced reps

This is a technique for when you reach failure in a set but you have your training partner help you ‘force’ out 2 or 3 more reps by taking some of the wieght. These can be helpful to break a sticking point.

Negatives

Negatives provide the muscle with eccentric tension, that is lengthening of the muscle whilst under tension. For example this occurs when lowering the wieghts in a bench press or barbell curl. This negative stage should be controlled and slow. You can also have your partner assist in the raising of the wieght in order to perform more negatives.

Supersets

These are two or more exercises performed in a row with no rest in between.

Stripping method

This is used to completely exhaust the muscle. When you reach failure on the set remove a small amount of weight and do some more reps. Again when failure is met remove some more weight. This should be done only on the last set for that exercise.

21’s

This is a series of half reps performed at the lower, middle and upper section of the full movement. Traditionally it is 7 reps in each section giving a total of 21 reps in a set.

Submit A Fitness Tip If you have a tip you’d like to share e-mail it to us

Attention Hard Gainers,And Anyone Who Has Had Limited Success With Bodybuilding.

Muscle Express provides a new type of stimulus for massive muscle growth. Innovative and cutting-edge, we’ve seen remarkable gains from it. This program is an extremely effective growth hormone stimulator and packs on mass, strength and power faster than you would’ve ever thought possible! This program will show you:

* Intensity and volume, how much is enough?

* How to vary routines to continue to make big gains.

* How to gain awesome power & size - FAST

* How to create an anabolic state.

* How to use shock techniques for accelerated growth.

* And many more muscle building secrets and techniques.

Get ready to sky rocket your muscle gains when you start this program!

For Full Information Visit http://www.jamnfitness.com/MuscleExpress.html

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Notice

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I just posted a video where a few of my college athletes crank 2 “jump training”

You’ll see how we get their nervous system hyped up and how we get them to squat BIG friggin weights

How BIG

Watch the video and you’ll see

***

I’ve gotten many, many e mails about when Bodyweight University will be ready.

More than likely, Thursday is the day and you will be very, very psyched with how tight this bad boy is looking.

So watch your e mail in box for this special announcement

***

And for those asking about The Underground Strength Gym license, yes, the dates are July 18 & 19 and I am telling you now, I only want the ultra serious action takers and a** kickers.

See you at the Blog, Bodybuilder

Check that video with the BIG weights getting crushed and the bodyweight power training:

== http://budurl.com/lpn6

In Strength,

–Z–

Follow me / Friend me:

http://twitter.com/zevenesh

http://facebook.com/zevenesh

Brought to you monthly by www.tomvenuto.com “The Honest Fitness Site”, promoting health, fitness and bodybuilding the all-natural way

June 16th, 2009 In This Issue:

* Burn The Fat, Feed The Muscle: The 7th Anniversary Interview…

http://www.burnthefat.com/Fa t_Loss_Interview_With_Tom_Venuto.html

Hi Bodybuilder,

I can hardly believe it myself…

It’s been 7 years since Burn The Fat, Feed The Muscle was first released. That’s right, we’re celebrating our 7th Anniversary!

In those 7 years, Burn The Fat has reached men and women in 141 countries and has changed tens of thousands of lives.

In a new interview, one of my fitness associates asked me some great questions about the Burn The Fat program and what has made it so popular and successful for all these years

In this interview I share:

* Old bodybuilding photos I pulled out of my photo albums!

* The difference between male and female fat loss strategies

* 3 things that mess up your results

* How to get rid of the last bits of stubborn fat

* How Burn The Fat was developed

* What are “MOOBS”? (and why I hated them)

* The most important fat loss strategies I would use with a new client

Here it is… Enjoy: http://www.burnthefat.com/Fat_Loss_Interview_With_ Tom_Venuto.html

Sincerely,

Tom Venuto http://www.TomVenuto.com http://www.BurnTheFat.com

Fitne ss Renaissance, LLC, PO Box 5097, Hoboken, NJ 07030, USA