Announcement: Your Strength Training Routine and Proportionality, What You Need To Know…

March 13th, 2010


One of the main things you need to strive for whenyou are at the gym is proportionality. Many times I will see guys walking around with a chest and arms that are huge, but they wear sweat pants because they don’t want you to see how they ignore their leg workouts. Give me a break with that stuff; you need to work out so your body is a matching set.

There are questions about the best way to accomplish this goal. Nearly everyone you see has some part that is out of proportion. Even some of the top dogs in the business have aspects that are slightly out of proportion. The trick to getting your body into top shap
e is staying with a strategic steady schedule. It’s not really a trick, but more like common sense, but you wouldn’t think so if you look around the gym.

There are a few different ways to accomplish this goal, but I think that I have found the best way. Dividing your time between your different parts is a must. When I am talking about ‘different parts’ I am meaning one day you concentrate on chest, one day legs, etc. Rotation of exercise is also key factor to keeping your body guessing at what is coming up next. For example, if you are doing bicep exercises you don’t want to do hammer curls day after day and think that your biceps are going to have the best shape ever!

You have to mix it up in various fashions. To start with, staying with the same example, hammer curls are a compound exercise, involving many more muscles than just the bicep. So, you want to do some isolation exercises to shock the muscle; jump on the preacher curls, or crank up the weight or turn your sets upside down. There are lots of ways to get that shock to your system that is going to promote maximum growth and sculpt the muscle the way you want it to be. Of course, I go into this in much more detail in my RIPPED Weight Training book.

That sort of shock to your muscles promotes better development of the muscles, but an even bigger part of the proportionality is making sure your body parts match. Do you have one bicep bigger than the other? Do you have the toothpick legs? Be honest with yourself. If you think other people are so struck with your arms that they don’t notice your legs (or your long sweat pants in the middle of summer) you are wrong. The greatest structures on earth have the best foundations. Your legs are your foundation; you need to make them strong and solid, like the base of a pyramid.

Give yourself an honest assessment and have a friend critique you. Tell them to be brutally honest and then don’t get all defensive. At least don’t let them know you are unhappy about what they say. They are doing you a favor, so be a man about it and thank them.

The thing I am really trying to emphasize here is that you are making the best you; if you are doing the right things at the gym. If you are not doing the right things, hey, if you are satisfied with looking out of balance, maybe you should find another discipline than bodybuilding. This sport is about building the perfect body. Don’t get me wrong, all bodies aren’t going to look the same. Your perfect body won’t look exactly like anyone else’s, but it will be the right one for you, if you pay attention to your proportions and make them right.

Proportionality is one of the pillars of the ripped system because I think it is a foundation of bodybuilding. Next time you are in the gym take a look around and I am sure you will agree; the best physiques are proportional.

(c) Copyright 2007 by Steve Gwillim

“An Ultimate Training Program That Get’s You Absolutely

R.I.P.P.E.D. In No Time”

Ripped Weight Training

Unleash The Peak Performance In You!



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Announcement: Best Abdominal Exercise For Ripped Abs ; Nutrition Tips

June 4th, 2009 The Dumbbell Punch Pull Core Exercise is a great exercise. It is an awesome functional, athletic movement for you athletes. It will not only give you the ripped Abs you have been looking for, but it will make you spine more pain free. The main reason to workout abs is because strong abs will stabilize your lower back and prevent you from an injury; but as a side benefit a 6-pack looks great! Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A couple of rubber bands & some good exercises is all it takes to get started with your home workouts. You do not need any equipment. In fact most of the clubs are wasting hundreds of thousands of dollars on equipment that is making peoples bodies less functional and worse off. The Dumbbell Punch Pull Core Exercise is a vital part of shocking your mid-section. This movement really allowed me to build a strong base and get the midsection I had always dreamed about. At the age of 43 years old, I am in the best shape of my life. And I know that you can do it to. All the time it takes is 4-5 hours per week, with a well thought out plan of action. You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much. But if you do focus on the 3 pillars of fitness & health, you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials; Real People, With Real Results in my private Chicago studio, go to YOUR ATTITUDE WILL DETERMINE YOUR ALTITUDE (how high you go in life) YOUR WAISTLINE DETERMINES YOU ATTITUDE GET A BETTER BODY; GET A BETTER LIFE!! If you sign up for my free “Reach Your True Potential” Newsletter at you will have free access to 10 things that will blowtorch your fat away. You will get all kinds of bonus’s like the “No Equipment Needed Exercise of The Month”, and “Prepared in 3 Minutes – Fat loss Meal of The Month” every month. Some of the people that I respect are Tom Venuto & Burn the Fat, Feed The Muscle, Craig Ballantyne & Turbulence Training, Mike Geary & Six Pack Abdominal Program, Dr. Al Sears & his Pace cardio program, Dr. Mercola, & Depoch Chopra and his spirituality teachings Just Do It!!

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Announcement: Build Muscle & Lose Fat

June 4th, 2009

Loss fat and gain muscle.

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Announcement: How long should a weight training workout last?

June 3rd, 2009

I’ve read that the average workout using weights should last no longer than 45 mins to an hour. Does that include the resting period between sets or not?
yes an hour is good for the lifting portion. That does include rests, setting up and stripping down the weights. You want to work 2 muscle groups on average per session like Chest and Triceps. Don’t forget though that you also have to put in time to do Cardio and stretching. I found that doing cardio before lifting works a lot better. First benefit is it is done and over with. Most people hate doing cardio, so get it done right away. Second it gets your body warmed up for your work out. Make sure you also strectch before, during, and after your work-out. This is most important. A lot of people over look this, but it is a major things that over time you will see its benefits.


Weight Training Workout

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Announcement: Muscle Building Before and After

June 3rd, 2009

I saw a video like this and I wanted to do one just like it Before and After amazing inspiring body changes Men and Women well hope you enjoy God Bless Song By Depeche Mode/Linkin park:Enjoy The Silence

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Announcement: The Science Of Weight Training by Rico Connor

June 2nd, 2009 [weight workout routine] [workout trainning] [weight sets] [weight programs] [weight workout routines] [weight workouts] [weight routines] [strength trainning] [fitness trainning]

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Announcement: Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

June 1st, 2009

Learn essential weight lifting exercise workouts such as the dumbbell biceps curl and what muscles it works in this free exercise video on weight lifting for beginners. Expert: Kirk Watt Bio: Kirk Watt is a fitness professional with over 12 years experience in personal training and nutritional guidance. He is also currently the Fitness Director for VISION FIT. Filmmaker: Traci Holsey

Duration : 0:1:28

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Announcement: Weight Training For Everyone

May 29th, 2009


Regardless of your reasons for working out, you should add weight-training to your regimen as soon as you can. Too many people avoid weight training because they seem to believe that it’s only for bodybuilders, but nothing could be further from the truth.

The misperception that gaining muscular bulk is an automatic result of weight training makes most true bodybuilders laugh. In reality, bulking up takes a very specific method of weight training combined with a specific diet. Oh…and it takes an incredible amount of work.

If you don’t intentionally bust your butt with the intention of getting bulky, you’re not going to get bulky. That being said, why should weight training be added to your regimen? It doesn’t matter if you’re trying to slim down, tone up, or just get increase overall health, weight training will help you. Here’s how:

1. It Increases Your Metabolism
Increased metabolism gives you more energy on a daily basis, helps prevent you from getting fat, and helps boost your immune system. Weight training increases your metabolism by toning and building your muscles. Muscle is an extremely active bodily tissue and it burns through calories even when you sleep. A pound of muscle burns an average of 35 calories simply sustaining its own existence.

2. It Will Help Prevent Injuries
The majority of the most common injuries people sustain, outside of car accidents and other serious trauma, are caused by weak muscles. Weight training builds the strength of your muscles, which will help you keep from suffering injuries due to everyday activities. Back injuries, the most common serious non-trauma related injury in adults, are almost exclusively caused by weak back muscles.

3. It Helps Stave Of Aging Effects
A well-rounded weight training program helps maintain your flexibility, stamina and balance as well as lowering blood pressure and cholesterol. Studies are increasingly demonstrating that many of the things we have considered “part of the aging process” are, in fact, due to the decreased activity we tend to experience as we age. Weight training is extremely effective in helping to combat these effects.

4. It Makes You Sexier
While I’d like to imagine that everyone who works out is doing it to be healthier for themselves, the reality is that most people work out to maintain their attractiveness. Like it or not, we live in a society where having a toned body is sexier than either a fat body or a skinny body. Without weight-training, your exercise regimen will eliminate the fat, but you’ll also burn muscle and end up being skinny. If you’re looking to increase your appearance, weight training is really a must.

5. It Will Give You The Body You Want
I’m operating under the assumption that you’re not interested in having a fat and squishy body or you wouldn’t be reading this article. Regardless of the physique you’re striving for, weight training will help you get there. If you want to get big, using very heavy weights and doing short sets will build big and bulky muscles. If you want a toned body, lifting medium-to-heavy weights in longer sets will build longer and leaner muscles. Ladies, weight training will also help you get near-perfect symmetry and emphasize your natural curves.

Hopefully, I’ve helped eradicate whichever myths of weight training have been preventing you from taking up the practice. There really is no reason to exercise without a weight training regimen and, in many cases, you’re making it harder for you to reach whatever goal you have by avoiding it.

Gray Rollins


Weight Training


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Announcement: Your Cardio Workout Routines are Wrong

May 28th, 2009


Below is an interview about cardio workouts done by Craig Ballantyne. This presents a great example of how cardio workouts are typically misused by exercise enthusiasts in their attempts to lose body fat. You’ll never get those six pack abs if all you keep doing are the same boring cardio routines over and over. Expand your thinking, and shrink your waistline!

Everybody assumes that you must do endless hours of cardio workouts to get ripped six pack abs. But this is simply not true. In fact, if you quit wasting so much time with boring slow cardio routines and change your workouts much more strategically, you will get those six pack abs much faster than you thought was possible!

Let’s look into how one female cardio workout fanatic finally lost her excess belly fat and revealed her six pack abs with the help of the innovative Turbulence-Training workouts!

Craig: C-J, let’s start with a bit of background on yourself and what your goals were when you discovered interval-training and strength training.

Ok, I’m a female in my middle 30’s and your typical office professional who spends many long hours in front of the computer.

With regards to fitness and nutrition, I grew up realizing the importance of being active and staying healthy. So while I’ve stayed active for most of my life, I recently realized that I still had a lot to learn about both training and nutrition.

When I first discovered the Turbulence-Training Workouts, I was looking for an improvement in body composition. I had been introduced to weight training a year or so earlier and had made some really good progress, but had gone past that “new stimulus” effect, and really needed something different to kick my results up again and break the plateau.

Craig: How were you doing before?

Well, during grad school and working full-time I let my fitness slip for the days and evenings tied to a computer, and the joys of eating at restaurants once or twice a day. I had gained about twenty pounds and was at my heaviest weight ever at about 160 pounds. Once I finished night school, I added exercise and nutrition back to my priority list and lost those twenty pounds, mostly from running five days a week.

The 2nd stage started when I discovered weight training. I was at about 142 pounds at the time and about 28% body fat. After about six months I lost another 8-10 pounds and 7% body fat.

So when I started the Turbulence-Training program, I had already made decent progress as I was down to about 133 pounds and 21-22% bodyfat.

Craig: What were your workouts like before Turbulence Training? Why did they not work as well? How have you since improved upon those workouts?

Before Turbulence Training, I was a “same-pace” cardio fanatic, and I ran 3-5 miles three times a week and strength trained using a four day body part split routine. This plan worked ok for about six months or so, but then I just stalled out and the plateau set in. I’m not exactly sure what the culprit was, but I just knew that I needed a different type of workout program to try.

So when I first started strength training and interval workouts I was skeptical that such a short workout only three times per week would be good enough. I soon realized that strength training and intervals kept the intensity levels higher during EVERY workout, so the 3 days and 2 super sets were actually much more efficient than my four day body part split and three days of running. I also got on an interval training program and reduced my slower “same pace” cardio runs to about one day a week.

Craig: How have the interval workouts and strength training helped you improve your shape? What benefits and results have you achieved? What are your improvements compared to your before stats?

I am definitely stronger, leaner, and faster than before.

Strength wise, I can finally do chin-ups and pull-ups, something I’ve always wanted to be able to achieve. I have also improved my 5k time by two minutes. I also finally have the muscle tone and athletic body shape that I have always wanted.

When compared to my before stats, I have had to throw the scales out the window and use the mirror and compliments I’ve received as my guide since I have gained a few pounds of lean (but sexy) muscle so the scale weight hasn’t changed much even though my body composition has improved. Also, my clothes have gotten looser and smaller and I’m also making fairly significant strength and speed gains. I can also actually see a visible six pack of abs now, which has always eluded me!

Craig: How do you feel in terms of energy and strength?

My strength gains are most exciting to me, since I typically have high energy/endurance. I particularly like how my strength gains have transferred to improved running and biking.

The amount I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to be foreced to walk, and finish 5k runs in times that were once way out of my reach, it feels pretty damn good!

Craig: What features do you like about TT-style strength and intervals?

It is fun, time efficient, and intense. Plus it works like crazy! When I am in the gym, I know that I am making the most efficient use of my time.

Craig: Did you change your eating plan with the guidelines?

Not a whole lot, but some. I was on a pretty good eating plan when I started TT strength and intervals, but I am constantly learning about making better food choices and looking to change things slightly here and there. Incorporating a post-workout recovery shake and getting as much variety as possible have been the biggest changes in my nutrition habits since I started the program.

Craig: What would you say to others that ask you about your workouts? Do you get a lot of comments from people?

When people ask me about my workouts, I try to hold back some excitement so I don’t come off as a wild fanatic and overwhelm them.

I have had quite a few comments from others in my gym, either noticing how hard and smart that I am working out, or complimenting me on my progress. One woman even pointed me out and said “I want thighs like that!” to her friend. How cool is that!

It is always enjoyable to see friends or family or even co-workers that I haven’t seen in a while because they always remind me of the great progress I have made. It’s also exciting that I can show off my flat stomach now too with the sexy little six pack!

The best compliment I get now is in the form of imitation. Others want to know exactly what I do and ask me for tips to help them. They see that it works, want to know how I have done it, so they can try to apply it to themselves.

Craig: Thanks C-J! Keep up the great work with your time-saving Turbulence Training fat-loss workouts.

See below for a special free report on more effective cardio workout alternatives that will have you losing body fat much faster from now on.

Mike Geary


Ripped Workout


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Announcement: Toning & Building Muscle : How to Define Your Upper Arms

May 21st, 2009

Define your upper arms by performing side lateral raises to build and tone the muscle. Learn how to define the upper arms with tips from a fitness specialist in this free video on toning and building muscle. Expert: Bob Mathews Contact: Bio: Bob Mathews is the owner of Perfect Body System and has been in Phoenix, Arizona for the last 15 years. He’s trained with Barry Goldwater and other devoted clients over the years. Filmmaker: Dustin Daniels

Duration : 0:1:59

 Weight Training Workout

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