Weight Training Plan And Body Building Workout

In a moment, I am going to describe to you some ways you can instantly "discover" your strength by using your body in new ways. Of course, please make sure that you have all proper medical approval BEFORE doing any of these techniques!

In order to "instantly" get stronger you must to tense your body in new ways. For example, right now grab an item which you can squeeze in your dominant hand. Squeeze it as hard as you can and, while still squeezing the item, squeeze your empty hand just as tight. Notice that your squeeze became stronger on the item becomes because of your non-dominant hand is now squeezing as well!

If you are ever around powerlifters you may notice that you hear their training partners say to them, before a heavy set, "Stay tight!" Tensing the body will help with speed and strength whether you are a powerlifter or want to make pulling your body up more easily for a sport such as rock climbing.

Here are some of the ways you can experiement with tensing your body in order to make it through increase your strength as well as help you through the end of a difficult set:

- When doing pushups, "grip" the floor and send tension into your arms, armpit, and shoulder girdle areas
- When doing squats, squeeze the bar really hard when you are ready to come out of the "bottom" position; you should rise easier
- When squatting, mentally "grip" the floor with your toes and notice the strength increase
- Tensing your abs and/or glutes will give any lift more power

There are several more ways in which to use tension to help you get stronger "instantly." Simply e-mail us at newsletters@MetroflexGymTraining.com if you want us to cover this subject more in-depth or let us know the fitness-related subject you want covered.

To get Brian Dobson's secrets and methods he has used to help clients build tons of muscle (literally!) go to Metroflex Gym's Weight Training Plans.

Bodybuilding magazine writers and other visitors to Metroflex Gym all lament the same thing in private conversations: they miss the atmosphere and the music! Well now you can choose from Metroflex's suggestions for the best workout music or best workout song to help you with your lifting, even if you train in one of the "ultra-posh" gyms around the world.

For those of you who love lifting heavy weights, you know that in most commercial gyms you have to blast your MP3 player merely to nullify the uninspiring (understatement!) dance club music playing above the squat racks; and that assumes they even have squat racks or a power rack in the first place! Now, even if you train in one of the ultra-posh gyms you can make your CD player or MP3 player "hardcore" enough to help you as you train with Metroflex's methods.

We polled the Metroflex Gym members, and Brian compiled the Top 10 requested songs which motivate the members the most. In no particular order, here they are:

- AC-DC: Thunderstruck
- 2 Pac: California Love
- Rocky IV: War (the rest of the soundtrack is liked as a whole)
- Hank Williams, Jr.: Country Boy Can Survive
- Saliva: Click Click Boom
- Metallica: Enter Sandman
- Prodigy: Smack My B***h Up
- Ramstein: Du Hast
- DMX: I'ma Bang
- Rob Zombie: Living Dead Girl

Other favorites include:

- Metallica: Creeping Death
- Mudvayne: Dig
- AC-DC: TNT

If you have a list of favorite songs which you think comprise the best workout music please e-mail us at newsletters@MetroflexGymTraining.com. We will compile your suggestions for a future announcement.

To get Brian Dobson's secrets and methods he has used to help clients build tons of muscle (literally!) go to Metroflex Gym's Weight Training Plans.

Unfortunately, when we ask a few deep questions of our customers we find out that most people who ask us about the best body building supplements do not have the "basics" in order!

PLEASE get proper professional medical and nutritional clearance BEFORE starting any supplementation. There are many medical conditions which warrant concern before taking ANY supplement.

Here is a "Back To Basics" checklist of what you should have prior to considering adding supplements, purchasing obscure equipment, or engaging in the newest fad in the fitness industry:

- Have clear, specific WRITTEN goals for what you want. Make sure they use language geared TOWARD what you want to GAIN or OBTAIN. Remember to state your goals in positive language, and make sure that they are within your control.

- Know the proper nutrition for your goals

- Be consistent with your nutrition

- Establish your environment to meet the needs of your goals. This may include discussions with family members, significant others, colleagues, or others so that they understand what you want to achieve

- Be honest with your current physical & mental situation

- Get good information to deal with any injuries or other physical limitations

- Mental Training (a good start is the "How To Get In The Zone" bonus e-book)

- Choose a weight training routine which is appropriate for your body, goals, physical limitations, and schedule

- Cardiovascular training (yes, this includes brisk walking!)

- Conditioning work (sled dragging, heavy yard work, hiking with a backpack, etc.)

- Proper weight training form

- Be disciplined to make progress in either weight and/or repetitions in your lifts

- Have the discipline to switch exercises on a systematic basis. Yes, this could include a minor modification such as switching from a barbell exercise for a particular body part to dumbbells

- Drink adequate levels of water (please consult your physician for recommendations and for the dangers of dehydration)

- Stay away from drugs, tobacco, excessive alcohol intake, excessive soda drinking and sugar intake, etc.

- Stretch and perform any recommended exercises to work on balance, sports drills, etc.

Please notice that all of these are MUCH more important than any supplementation! And you must follow your doctor's recommendations about vitamin intake and other information BEFORE you implement anything any other suggestion listed here.

To get Brian Dobson's secrets and methods he has used to help clients build tons of muscle (literally!) go to Metroflex Gym's Weight Training Plans.

Have you ever wondered how to build muscle and how to actually follow a hardcore body building workout which you may have read in one of the magazines? Have you ever reached a point of stagnation in your training, especially if you train in a commercial or corporate gym? Have you ever found the lack of passion in the members in the majority of commercial gyms to be a "drain" on your efforts?

If you said "Yes" to any of these, take heart! You are going to learn some fun ways to add variety to your workouts even if you train in a gym which plays nothing but terrible dance music!

There are several gyms which are considered to be "hardcore" around the United States. Perhaps two of the most famous are Metroflex Gym in Arlington, Texas, and Westside Barbell in Columbus, Ohio. These two gyms are known for a no-nonsense atmosphere, great lifting music, and the implicit understanding that you will perform to the best of your abilities every time you walk in the door. Why these gyms are relevant to your situation is that you can learn some new (and fun!) techniques which are used at both gyms; and you can apply them in your own training routines and body building workouts.

If your gym has any of these upcoming items lying in a dusty corner, consider using them to add variety in your workouts once you know how (and when!) to use them:

- Lengths of chains (to be draped over the bar)
- The Trap Bar (sometimes called the Trap Deadlift Bar or Shrug Bar)
- A 12-inch to 18-inch box for Box Squats (please get proper instruction for safety form on these)
- Cambered Squat Bar or Safety Squat Bar (this is also useful for taller lifters who like to squat)
- Thick elastic bands which are wrapped over the ends of the bar and used for improving weak areas during a lift (such as the bench press)
- Wooden boards to used during a Board Bench Press
- Reverse Hyperextension machine which could POSSIBLY help with lower back problems; please speak to your doctor before doing these as lower back problems can lead to other health concerns!
- Dragging sleds (aka "Pulling Sleds" or "Weight Sleds") to be used when doing Conditioning Work which is different than weight training or cardio.
- Gaspari Bicep Curl Bar (this allows for wrist turning during the concentric/lifting portion of a bareball curl)

There are many more bars, handles, grips, and pieces of equipment which you can use. Start your research and incorporate them AFTER you learn their proper uses and how to use them safely. Any of these will most likely garner strange looks from the average member of a commercial gym. So simply remember that many of these hardcore techniques - which became popular due to the two most well-known hardcore gyms - are used by top athletes every day. You will be well on your way to adding fun and variety back into your workouts... and hopefully some new muscle!

Simply e-mail us at newsletters@MetroflexGymTraining.com if you want us to cover this subject more in-depth or let us know the fitness-related subject you want covered.

To get Brian Dobson's secrets and methods he has used to help clients build tons of muscle (literally!) go to Metroflex Gym's Weight Training Plans.

If you go to the grocery store and get some sugar-free foods or drinks, you may wish to stop and read the labels first. A "sugar-free" or "fat-free" product does not mean that it is "chemical-free"; and certain food chemicals are ones which you probably don't want in your body. Before buying any product, check out its ingredients online and focus on the chemicals included in them. Then look up that chemical and do your research before buying.

Chances are that every reader of this newsletter would agree that an ideal "healthy" meal for those who exercise and weight train would be comprised of a lean protein, complex carbohydrate, and a fibrous vegetable like broccoli or spinach. Yes, there are those who would argue that all of our foods must come from "raw" or "vegan" sources; but most people will have some form animal protein such as chicken, lean meat, turkey, egg whites, etc. Their complex carbohydrates would come from foods like a sweet potato, rolled oats, and brown rice or natural grains.

One commonality between all of these meals is that they are made up of foods which have minimal (or no) food chemicals added. Yes, many people would say that we should these foods from "organic" or "free-range" facilities as they argue many commercial food suppliers add chemicals to otherwise healthy foods; but many people do not have easy access to such grocery stores and many people find the differences in prices to be cost-prohibitive.

Another commonality of these healthy meals is that they, inherently, are mostly "fat-free" and "sugar-free." The marketers of fat-free and sugar-free products somehow never get around to reminding you of that!

Sugar-free and fat-free foods are marketed because many people want to satisfy their taste buds without feeling guilty and, sometimes incorrectly, believe that they are reducing their caloric intake. Sometimes "fat-free" foods may contain extra sugar; and sometimes "sugar-free" products contain extra fats!

If you are going to spend your money on products marketed as sugar-free and fat-free at least ALWAYS look at the labels (either online or at the store). You may be forced to make a trade-off, depending on what is available and your budget, between a product with less calories - yet more chemicals - and a product with sugars and more calories yet which is made with all-natural products.

If you ever find yourself in this situation, consider choosing the item with the natural products (and the greater calories). Then have the discipline to eat a smaller portion and increase your exercise time, intensity, and/or frequency to compensate for it. Your body was designed to deal with natural ingredients so consider minimizing the amount of chemical-laden food products you eat. If at all possible, put the snacks and soft drinks back on the grocery store shelf and get over the vegetable and fruit section instead!

On a final note, you may be surprised to find out that many foods which are similar (example: 1% fat cottage cheese) are quite different between brands. A few weeks ago I went to the store and compared the labels between the store brand and a national brand of 1% fat cottage cheese. Both had roughly the same ratios of protein/fat/carbs (including sugars), and both were 24-ounce containers with roughly the same amount of sodium. The major difference was that one brand had at least 3 preservative chemicals added and the other had none listed. Even though the non-preservative brand was roughly 30-40 cents more expensive I went ahead and bought it.

Feel free to ask us questions so that we can help you stay educated. Here are two links to help you get started on your knowledge of nutrition and caloric content amounts:

http://www.nutrition.gov
http://www.nal.usda.gov/fnic/foodcomp/search/

Here is the FDA's link on food chemicals and additives:

http://www.cfsan.fda.gov/~dms/opa-bckg.html.

You may wish to look up other online sources of information to find out more about the effects food chemicals can have on you. Talking with your doctor about these concerns would be a wise move as well.

To get Brian Dobson's secrets and methods he has used to help clients build tons of muscle (literally!) go to Metroflex Gym's Weight Training Plans.