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The True Victor PDF Print E-mail
Written by Victor Martinez   
Thursday, 29 October 2009
How many different pressing movements should I do for chest in a workout? Some guys seem to only do two, while others will do as many as four or five. What’s a good routine for someone who has been training about four years and still needs a lot more mass in the pecs?

 

If you want a lot more thickness to your chest, nothing is going to beat barbell and dumbbell presses. As to how many you should do, it’s a matter of personal preference. These days I like to do an incline barbell press, a dumbbell press either on the flat or incline bench, and a machine press, but that’s now how I trained for most of my career. I had a partial pec tear two years ago while doing the flat barbell bench press, and it’s been out of my routine ever since. But if I had to say there was one exercise that gave me the most overall mass in my chest, that would be the one. Unless you have some serious injury that prevents you from benching, you should do it first and work hard on it for about 4 work sets of 8-12 reps (after warming up well, of course).

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Mass with Class PDF Print E-mail
Written by Branch Warren   
Wednesday, 28 October 2009

Squats— The Exercise We Love To Hate

            I've started doing legs again recently, but I'm not a big fan of squats. Will leg presses with heavy loads still help me gain considerable mass? Thanks in advance!
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Insulin Control For Maximum Fat Loss PDF Print E-mail
Written by Dan Gwartney, MD   
Tuesday, 27 October 2009
In games and contests, there are always elements that are devastating in their dominance. It may be as simple as rock always beating scissors in the hand game “Rock, Paper, Scissors,” or it may be as complex as the M1A1/2 Abrams main battle tanks loaded with depleted uranium penetrators in Operation Desert Storm. In the battle against fat, the devastator is insulin.
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MD Fat Bytes PDF Print E-mail
Written by Robbie Durand   
Monday, 26 October 2009

fat_loss-color.jpgGastric Bypass Improves Sexual Performance In Morbidly Obese Men

            Grossly obese men have an increased risk of sexual dysfunction, including erection problems and decreased sex drive. High levels of body fat trigger insulin resistance, which interferes with Nitric Oxide (NO) production— an important regulator of blood flow to the penis and the rest of the body. Ramzi Dailai, from the Albert Einstein Health Network, found that sexual performance improved following gastric bypass surgery in morbidly obese men (body mass index greater than 51 kg/m2; 30 is overweight). The amount of weight lost following surgery was highly predictive of improvements in sexual performance capacity. Sexual performance returned to near normal values in men who lost 67 percent of excess weight. Poor metabolic health is the principal cause of sexual problems in aging men, such as erectile dysfunction. Gastric bypass surgery improves metabolic function and sexual performance. (Journal American College of Surgeons, 207: 859-864, 2008)
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FST-7: Preloaded and Reloaded! PDF Print E-mail
Written by Hany Rambod   
Thursday, 22 October 2009
hany-rambod.jpgOne of your clients goes to my gym and I saw him training legs the other day. I always pay attention to whatever he’s doing to see what I can pick up and use for myself. I’ve seen him using the FST-7 system for a while now and normally he does the “7” sets at the end of a body part. This time, he did his 7s on leg extensions at the very beginning of the workout. I think I recall you mentioning this variation on the FST-7 system before, but I don’t understand the rationale for doing 7s in the beginning. What gives?
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Training Bytes PDF Print E-mail
Written by Steve Blechman   
Wednesday, 21 October 2009
trainingresied-color.jpgDon’t Do Endurance and Strength Workouts in Close Proximity             A basic rule of conditioning for sports is to train the body the way you want it to adapt. Bodybuilders don’t run 80 miles per week, because it causes undesirable adaptations that don’t match the requirements of the sport. The principle of specificity is nothing new to any knowledgeable bodybuilder, but the underlying physiology has been a mystery.
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