Hyper Growth Muscle Mass Training.
Doberman Dan

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Slow Down For Faster Muscle Gains
By Doberman Dan, author of "Hyper Growth Muscle Mass Training".

I've heard or read at least a hundred times that to really work a muscle you have to eliminate momentum from your exercises.  But how many of us actually do it?

A lot of bodybuilding trainers even have a suggested "tempo" for your exercises.  They'll suggest something like "4-1-2".  That means 4 seconds to complete the negative portion of the exercise, a 1 second pause before starting the positive portion, and 2 seconds to complete the positive portion.  That's a total of 7 seconds per rep.

After re-evaluating my training I realized that I had been sacrificing form in order to use bigger weights.  I was building my ego more than I was building my muscles!  So I decided to slow down, eliminate all momentum, and use the 4-1-2 guidelines I described earlier.

Wow!  What a difference!  The first thing I noticed is that I had to use a little less weight.  Not a whole lot less but when you'd be surprised at how heavy a weight can start to feel when you're moving it slowly.

I also discovered that I could get a better workout and a better pump on much fewer sets.  Believe me, if you actually stick to the 4-1-2 guidelines (it helps to have a partner time it with a stop watch), 2 to 3 sets per body part ought to do the trick.

When you maintain these tempo guidelines but are able to increase the weight after a while, you'll know that you've gotten a true strength gain. Before I adopted this slower method of training, I think some of my "strength gains" were simply me loosening up my form and getting the weight up with more momentum.

If you've already been using a tempo similar to the 4-1-2 I described, why not try something like 6-1-3 or if you really want an incredible pump and burn try 10-1-5.  If you hit a sticking point, this just might be the formula to help you blast out of it!

About The Author

Doberman Dan is a renowned drug free bodybuilding expert and author of best selling book "Hyper Growth Muscle Mass Training"

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Gain 1 Inch Of Muscle On Your Arms In Thirty Days

By Doberman Dan, author of "Hyper Growth Muscle Mass Training".

Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old "Iron Guru" I had not heard before. It got me thinking about Vince.

Back when I first started bodybuilding I bought all of Vince's courses. I read every article he wrote for MuscleMag International, too. That cantankerous old guy was way ahead of his time! He really knew all the secrets to building a great physique fast.

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Here's one of Vince's secrets that very few people have ever heard about...

I'm almost reluctant to share this secret with you. It is so simple and easy I'm afraid you might blow it off as a bunch of BS. But trust me... it really works! Vince was a believer that in order to grow, you need to keep your body in a "positive nitrogen balance." This means protein (the only nutrient that contains nitrogen) should be constantly available in your bloodstream.

When you eat a meal with protein, your body breaks the protein down into amino acids. These amino acids are only available in the bloodstream for a few hours. If you don't get some more protein in there within two to three hours, you'll be in "negative nitrogen balance." This means your body is using and excreting more nitrogen than it is taking in.

In order to prevent that from happening, you need to keep a constant source of high quality protein coming into your body.

Vince was a proponent of using "concentrated food sources." These are foods which contain the protein and nutrients you need but don't contain a lot of excess carbohydrates and calories that take up a lot of space in your stomach, allowing for frequent feedings.

He was not a believer in stuffing a bunch of food down your throat to bulk up and gain a lot of weight. He used to say, "How much do you think an extra inch on your arms is going to add to the scale?"

So Vince had his students take protein powder mixed with cream, raw fertile eggs, amino acids and... (drum roll. please)...

Desiccated Liver Tablets!

Vince had many students gain an inch on their arms within 30 days simply by taking 3 to 5 liver tablets every hour. This insures a positive nitrogen balance without excess carbohydrates and calories.

Stories from some of the old timers telling of phenomenal gains being made on 100 plus liver tablets a day are very common.

Why does it work so well?

According to Vince, desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, which keeps testosterone levels high, and it is also a great anti-toxin.

A Classic Research Study on Desiccated Liver

In a classic experiment, Dr. B. H. Ershoff demonstrated that liver extract was able to boost strength, endurance, performance, and resistance to stress and disease. In a nutshell here's how this occurred:

Dr. Ershoff took three groups of rats and fed them controlled diets for a twelve week period. Group one ate a basic diet fortified with vitamins and minerals. Group two ate as much as they wanted of the same diet plus B vitamins and brewer's yeast. Group three ate the basic diet but had 10% desiccated liver added to their rations.

Then the doctor placed the rats one by one into a drum of water of which they could not climb out. It was either sink or swim... literally!

The group one rats swam an average of 13.2 minutes before they all drowned. Group two, an average of 13.4 minutes. Group three, however, was still swimming at the end of two hours, at which time the experiment was concluded.

The rats that had the desiccated liver added to their diets swam almost 10 times as long as the other two groups! As far as I know, no other supplement has even come close to liver in improving endurance.

Desiccated liver flat out works!

So take old Vince Gironda's advice and try adding desiccated liver to your supplement program. The addition of only 8 to 10 desiccated liver tablets per meal for five meals per day can make a tremendous difference in your condition. This simple-but-effective supplement program will add approximately 65 grams of the highest quality protein to your daily intake.
 

Doberman Dan's eBook

Hyper Growth Muscle Mass Training e-book by Doberman Dan. A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! The "Hyper-Growth Muscle Mass Training" course is an extremely effective natural human growth hormone stimulator and packs on muscle mass, strength and power faster than you would've ever thought possible...while burning off body fat like crazy!

This guide covers it all, and makes it easy for you to get started building rock-solid muscle size and power while burning off ugly body fat. Written by our good friend Doberman Dan.
Read all about it: Hyper Growth Muscle Mass Training 

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Blast Your Back With Triple Drop Pre-Exhaust

By Doberman Dan, author of "Hyper Growth Muscle Mass Training"

Let's continue with some more "Triple Drop Pre-Exhaust" ideas like I mentioned in the last issue, but this time for working your back.

"Pre-exhaust" involves using an isolation exercise immediately before a compound exercise to pre-fatigue the muscle without involving the secondary muscle groups.

For example, to pre-exhaust the pecs you would do a set of pec-deck or lying dumbbell flyes to failure immediately followed by flat or incline bench press.

The idea is this: The pec-deck or flyes works the pecs without involving the delts or triceps. So although your pecs are fatigued, your delts and tris are fresh so you can further blast your pecs by doing a set of bench presses immediately after the pec-deck or flyes.

I like another technique that utilizes the pre-exhaust idea in a different manner. In this issue let's use lats for example. Pick an isolation exercise for the lats. The only isolation exercise for the lats that does not directly involve the biceps is the pullover. If you have access to a Nautilus or Hammer Strength pullover machine, then great...use it! If not then you'll have to substitute dumbbell pullovers.

Select a weight that will allow you to complete 10 to 12 reps of the Pullover in good form with the last rep being the last one you can possibly complete without help. In other words, go to failure. Immediately reduce the weight approx. 30% and do another set without resting. Take that set to failure for however many reps you can complete. Again immediately reduce the weight approx. 30% and do a third set without resting. Take this third set to failure for however many reps you can complete.

Now rest about a minute and do a compound exercise for your lats. Let's use the Reverse Grip Pulldown for this example.

Your lats should be fairly fatigued if you performed the Pullovers as intensely as I described. Select a weight that allows you to complete 10 to 12 reps to failure. The weight you'll use will probably be significantly less than you normally use because of the pre-exhaust we did on the Pullover. Now just like on the Pullover, complete your first set to failure then immediately reduce the weight approx. 30% and do a second set without resting. Again immediately reduce the weight approx. 30% and do a third set to failure without resting.

This is a pretty intense technique and should probably only be utilized very sporadically. In fact, I would recommend waiting at least 7 days before you train lats again after a session of "Triple Drop Pre-Exhaust".

Enjoy!

Doberman Dan
 

About The Author

Doberman Dan is a renowned drug free bodybuilding expert and author of best selling book "Hyper Growth Muscle Mass Training" 


The "Magic Pill" for Weight Loss
By Doberman Dan, author of "Hyper Growth Muscle Mass Training".

I'm asked every day if there is a "magic" pill out there... something that'll help shed that excess fat tissue and keep it off for good. What if I told you that there is something that. s inexpensive, readily available, safe, without side effects, and just may be the most effective fat loss substance anywhere?
What is this mystery substance? This magic pill that you've been waiting for? Well, it isn't a pill at all. It's good old water. That's right, pure H2O.

Water is without a doubt one of the most underrated and yet dramatically effective keys to weight loss and, in particular, body fat reduction. There's absolutely no denying that drinking a lot of pure, clean water (8-12 glasses per day) will help you get and stay LEAN.

Let me make it perfectly clear here that we are talking about plain water... not soda (which is loaded with sugar; even diet soda is full of salt and chemical sweeteners), not coffee, tea, juice, blah, blah, blah. None of these count. Just WATER.

Why is water such an effective fat loss aide? There are several important factors:
	  	

Water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling "hungry" much more often and more severely than those who increase their water consumption. One possible reason for this is that dieters are getting less water from their food, because they are eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake.

Consuming enough water allows the kidneys to function optimally. This in turn enables the liver to become more efficient at metabolizing fat. The result is an increased fat burning capacity in the liver.
When the body doesn't get sufficient amounts of water, it'll metabolically shift in a defensive and protective strategy to "preserve" what it has. This can only result in a negative slowdown of bodily functions and processes. Incidentally, something similar happens when you cut fat completely out of your diet: the body compensates by holding on to as much of its fat stores as possible, thus defeating the purpose. This is why I recommend a nutrition program rich in "good" fats which promote metabolism.
In addition to fat loss, drinking adequate amounts of water also has numerous other biological and physical benefits. Maintaining healthy and vibrant appearing skin is an example of one such added benefit.

Bottom Line: drinking sufficient amounts of pure water should be the first step in any serious fat reduction program.
 

About The Author

Doberman Dan is a renowned drug free bodybuilding expert and author of best selling book "Hyper Growth Muscle Mass Training" 



10 Quick Tips To Build Mass
By Doberman Dan, author of "Hyper Growth Muscle Mass Training".

Dear Friend,

Muscle mass is the straw that stirs the drink in the sport of bodybuilding. Talk all you want about symmetry, shape and definition, but in the final analysis, muscle mass is the defining element of a physique. The mass building equation has three components: a correct diet strategy, hardcore training and high tech supplementation. It's not rocket science, but there are tricks to it, nonetheless.

To save you time and trouble, I've complied 10 tips to jump start anabolism and create a positive nitrogen balance - to pack on muscle mass, you need to take in more nitrogen via protein and training than you excrete through the natural metabolic process.

1. Emphasize The Negative

Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts.

But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too.

Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.

2. Eat Fish

Fish containing higher amounts of fat - salmon, for instance - provide us with the ever popular omega-3 fatty acids. Why is this important? The omega-3s make the muscle more sensitive to insulin; hence, they fuel glycogen storage and amino acid entry into muscles while also preserving glutamine stores.

3. Increase Sodium Intake

I'm not kidding. Sodium is an essential mineral that is an absolute must for muscle growth. Sodium has a bad rap because it can cause water retention - anathema to contest ready bodybuilders. On the plus side, sodium enhances carbohydrate storage and amino acid absorption while also improving the muscle's responsiveness to insulin.

4. Stop All Aerobics

Aerobic exercise has a detrimental effect on mass building. Aerobics interfere with strength gains and recovery while burning up valuable glycogen and branched chain amino acids (BCAA). Adding mass is the best way to upgrade your resting metabolic rate (RMR); is the RMR is elevated, more calories are burned and it is easier to stay lean.

5. Lift Explosively

The amount of force a muscle generates is proportional to the amount of muscle growth you'll be able to create. Force is defined as mass (the weight you use) multiplied by acceleration (the speed at which you push a weight against resistance). To generate more force, then, progressively increase your poundages while lifting explosively - in this context, you actually increase speed during the second half of the rep.

Don't forget to check out Dan's superb ebook:
	Hyper Growth Muscle Mass Training
A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique...FAST! The "Hyper-Growth Muscle Mass Training" course is an extremely effective natural human growth hormone stimulator and packs on muscle mass, strength and power faster than you would've ever thought possible...while burning off body fat like crazy!

6. Dramatically Increase Your Calories For Three Days

You will never achieve a positive nitrogen balance with a low calorie diet. It takes raw materials - carbs, protein and fats - to build new muscle mass and support recovery. Increasing your calories by 50% (from 3,0000 to 4,500 per day, for instance) for three days can spur growth while adding little if any bodyfat. The key is to limit the increased calories to a designated three day period; you'll be able to stimulate growth by improving muscle sensitivity to insulin and by providing more carbs for glycogen storage.

If you are in a overtrained state - and if you're not gaining any new muscle mass, this is probably the case - the additional calories will promote anabolism before fat storage is able to kick in. That's why you want to limit the 50% increase to a three day period. After that time, return to your typical intake of daily calories; you'll have stimulated new growth without adding unwanted fat.

7. Rest

Many bodybuilders are unable to pack on mass because they are always training and, therefore, always recovering from those grueling workouts. Taking a couple of days off can restore glycogen, increase anabolism and allow hormonal indexes such as testosterone and cortisol to return to optimal levels.

8. Eat In The Middle Of The Night

Anabolism depends on an excess of calories. As you are well aware, bodybuilders eat four to six times per day to increase the absorption of nutrients and to provide a steady influx of carbs, protein and fat. Expanding on the four to six meals per day plan is to include a protein drink in the middle of the night that can encourage additional growth.

9. Increase Strength Through Powerlifting

Your muscles respond to training in three ways. When you train with high reps (more than 15), there is an increase in endurance with no substantive improvement in size or strength. The six to twelve rep range - the range that all big bodybuilders rely on - promotes an increase in both size and strength. Powerlifters generally stay with low reps, two to four per set, which supplements strength with slight variances in size.

However, if you set aside one week of training to pile on the weights with low reps the subsequent improvement in strength will make you stronger when you return to the six to twelve rep routine. Here's the formula: More strength equals more tension on the muscle equals more growth.

10. Supplement With The Big Three: Glutamine, Creatine & BCAA

Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth - that's why supplementing with glutamine is important.

Creatine is associate with added power and the ability to produce more adenosine triphosphate (ATP) - the chemical fuel source for training and growth. Supplementing with creatine allows bodybuilders to raise creatine levels in the muscle - therefore enhancing strength and ATP - without the unwanted fat that you'd be saddled with by getting all your creatine exclusively from food.

Branched chain amino acids act as a handy fuel source when glycogen stores are low. Adding BCAA to your nutritional program will increase your nitrogen balance while preventing the dreaded catabolic state that derives from overtraining or overdieting.

About The Author

Doberman Dan is a renowned drug free bodybuilding expert and author of best selling book "Hyper Growth Muscle Mass Training"