Don’t fall into the TRAPS trap!

The last three weeks I’ve been writing about the whole “look” as it relates to arms and shoulders and how they contribute to a better looking physic PLUS give you the ability to build a stronger upper body.  Well, now it is time to see what supports all of that and really finishes out the upper body look and strength.

It’s called the TRAPEZIUS (fondly referred to as the “traps”).

The TRAPEZIUM is a long diamond shaped superficial muscle that runs from the upper part of your cervical area all the way down to the lower thoracic vertebrae (from the top to the middle of your spine).

What does it do? Great question!  The trap has three functional regions:

• The superior region that supports the weight of the arms
• The intermediate region that retracts the scapulae (shoulder blades)
• The inferior region that medially rotates and depresses the scapulae (shoulder blades)

So, you can see it will be important to strengthen the traps for the support all of your upper body movements. You’re going to need to have more strength in the traps just to sport around those big guns you’ve been working on!  Having stronger traps can also help eliminate some of the upper back and neck problems you may be experiencing – because if they are weak, you will slouch your shoulders more and put undue pressure on your neck and upper back.

How are we going to strengthen this all-important muscle?

Thank you, that is another great question.  This week I will be demonstrating the top two exercises to develop and strengthen the Trapezius.

The first is a compound exercise that will not only use the trap but other supporting muscles as well.

The Upright Row: The upright row can be done with a cable, resistance band or barbell. I am going to show you how to do it with the resistance bands. This is a compound move.

To execute stand with feet together holding the resistance band handles in both hands. Take a short step forward with your right foot, place the band under your front foot, bend your front knee slightly and put the handle from the left side in your right hand and the handle from the right side in your left hand. Position your palms facing into the body and close to you as possible touching your thumbs together. As you pull up toward your shoulders, keep your elbows high, pulling your hands apart as you bring them to your shoulders at shoulder width. Return to the bottom of the move with your thumbs back together. Be sure to keep your palms close to your body at all times and your elbows high and out to your sides.

Now, this will be a compound move using arms, rear delts, rhomboids, as well as your traps. This is why it is important to use the cross over handgrip and separate the hands as you pull up to the shoulders keeping your elbows high. This will work more of your traps and keep most of the secondary muscle involvement to the back.

The Dumbbell Shrugs: This is an Isolation move.

You will want a pair of dumbbells that are moderately heavy, holding them with palms facing your thighs and arms straight under your shoulders. As you execute this move you will keep your elbows uninvolved and arms straight. Shrug your shoulders up as if you want to touch your shoulders to your ear lobes.

Remember when your parents asked you why you didn’t do something you were told to do and all you could do is shrug your shoulders up really high as if to say “I DON’T KNOW”, that is what this will look like. Now return to the starting position and repeat.

You will want to separate these two exercises and their sets because one is an isolation or finishing move while the other is a compound move using more than one muscle group.

Be sure to watch the exercise video to see how these exercises are executed correctly.

Next week I will show you how to improve the strength in your upper back.

Let me know how these exercise are working for you along with any questions and comments.

Remember, you can Get Fit the Wright Way when you know what to do!

In case you have certainly thought that you have gained too much pounds over the year, it is time that you can do something. Although maybe you have numerous options such as appropriate exercise plan, weight loss diet and so forth to reach weight reduction, taking a little assistance can be a great idea.

Presently, the best technique to lose those additional lbs is by taking a fat burner. Body fat burners are pills that help to increase the metabolic rate of the body. Once one’s metabolism is enhanced, it happens to be easy for any person to burn up more calories managing the totally normal exercises. But, the question is, how you can decide on the right kind of fat burner that will help with losing weight? Go to

http://www.best-fatburner.net to help you decide on the right fat burner for you.

You have lots of fat burners offered on the market lately, but most of these don’t have the same degree of quickness of effect. To help us in making a right evaluation, here are a handful of aspects that the fat burner should have.

Increasing metabolic process the very first part of any fat burning regime is to boost rate of metabolism. A fat burner must be helpful enough to assist in raising the rate of metabolism. You can read the particulars to see how well it will eventually aid you get there.

Aid to burn up fat a useful fat burner will raise your energy and you may be in a position to do more exercise and work than before. This extra training and body mobility may help you remove the body fat at a considerably quicker pace.

Quality matters if you pay for a product, you would like to make sure that it is of good quality. Pharmacy quality fat burners may be a great choice and you can be assured that it will aid you accomplish your most wanted goal.

Appetite controller the fat burner you should not only help burn up excess weight, but also needs to aid you to take in a lesser amount of fat. Those fat burners in which appetite suppressant characteristics are existent probably won’t make you feel hungry often by restricting your appetite.

Positive results when utilizing pills such as fat burners, you should not expect to loss more than 5 lbs per week. Normally use of fat burners can assist you to lose just about 2- 5 pounds in a week. They are exactly the kind of result that you should expect and every product that boasts to help you lose more than this can be unsafe for your physical condition.

Cost when it comes to shopping for a fat burner, rate can be an essential component. Quality products are high-priced, but with several categories of fat burners that you could buy, you can expect to get an assured item at a really affordable rate. It is vital to consider your resources as outcome can’t be attained right away and you may need to take the tablets for a while before you see outcomes. Go to http://www.best-fatburner.net for all your fat burner and supplement needs.

Body builders work very hard in a regular manner to build muscles and to loose excess body fat. In order to make the process work fast some body builders take body building supplements to achieve noticeable results in a short period of time. Advantage of taking supplements is that they help the body builders to maintain energy levels and increase the duration of workouts. However intake of supplements can cause many side effects which can lead to many critical health problems so one should give a thought before taking these supplements.

One of the common body building supplements is Creatine. Creatine monohydrate increases muscle fullness and body mass and also shortens the recovery time after an intense workout. One main side effect of taking Creatine supplement is that it retains the water content in the muscles which can lead to dehydration and one may gain weight upto 5 pound during the first week. Other side effects include gas, bloating, diarrhea in the beginning of the first few weeks after taking the supplement.

Glutamine is another common supplement which is taken by body builders who are involved in frequent intense workouts. Glutamine is a naturally occurring acid in the muscles whose function is to maintain the immune system. It may be depleted due to intense workouts or diet so it is necessary to maintain the level of glutamine in the muscles. In order to keep up with the immune response, body builders take glutamine supplements. This is one of the supplements which does not produce any side effects.

Andro supplements are the ones which was being used in the Olympics. These supplements are not illegal but have been banned due to many side effects. Andro supplements are used for building muscle mass and body strength. One of the main side effect of this supplement is that is it increases the female sex hormones resulting in the development of breasts and decreased sex drive. It can also increase the risk of heart diseases.

Caffeine is considered as a supplement with fewer side effects. It helps in burning fat without fatigue. For ages caffeine is known to improve concentration and for some people it is the best motivating agent. It is taken by the body builders for muscle contraction. Most of the people are addicted to consume caffeine too much because of its taste and other factors. Side effects of too much intake of caffeine include heart palpations, nervousness, irritability, dehydration and diarrhea.

Body Building Supplements

Body builders should consider twice before taking the supplements. The supplements should be analyzed well before consumption. Benefits and side effects of the supplement should be considered before intake for a healthy body building.

I would like to share my insight from my experience during my years of training.  Over the last three years I have used functional, circuit, and total body workouts with my clients.  The feedback and results I have gotten have definitely enforced my belief in these types of training. 

Before moving on I will briefly describe the styles of training I am using.  My workouts consist of combining all three aspects of styles.  The movements and exercises used incorporate multi-muscle movements which will carry over into helping daily activities and chores easier and safer.  I will use a lot of single arm and single leg exercises to improve strength and balance.  I also use many rotational movements to help improve core strength.  There are many times in life that we are placed in situations where we are twisting and moving explosively.  For example, if a child is about to dart out into the street or in front of someone at the store we immediately turn, grab, and lift the child out of the way.  With functional training you are better prepared to avoid injury during such an instance. 

I have personally received encouraging feedback from my clients.  Many tell me how much easier it is to do the daily tasks and that they actually have energy left over.  I also have a client who almost always got a pain in her side after her workouts.  Before we began training together she was doing traditional body building type workouts.  After just 2 weeks of functional training she noticed her pains have stopped.  The main reason is that we are now training her body the way it is designed to function, using all of the muscles together and overcoming the imbalances that come with the isolation work that is the primary focus of traditional body building exercises. 

Another improvement is lower back pain.  Many clients I see come in with some degree of low back issues.  Most of the time it is not that they have back problems but that they are not using the right muscles at the right time.  Some muscles, primarily the glutes, in a lot of people are almost dormant.  The glutes are more than something that looks good in a pair of jeans; they are the main player in lifting, standing, and posture.  By teaching the body to fire up the glutes it takes a great deal of abuse and pressure off the back.

Living in Colorado, I also hear how much easier it is when going skiing and how much longer they are able to stay out on the slopes. 

The feedback I receive the most is how surprised people are about the cardiovascular improvements.  Most people do not realize how much they can get there heart rate up by lifting weights and moving from one exercise to the next.  I would have to say that this is one of the primary reasons I encourage this style of training.  Personally I am not a fan of doing cardio.  I find it very boring.  With circuit training I am able to get the benefits of my resistance training and cardio all in one and it is a heck of a lot more fun.  Another advantage over just doing cardio is that this type of training encourages the body to burn the muscle as fuel.  With straight cardio the body is asked to do a lot of endurance work so the body will use whatever fuel it can to keep going.  In contrast, when you combine weight lifting along with a steady paced workout your body is being asked to use and even strengthen the muscle and also improve the cardio because of the extra demand placed on the entire body due to the extra load you are working with.  The body is very good at adapting.  It will adapt to most whatever stress you place on it.  I want my body to adapt to be efficient in my daily activities not just at pumping out 12 reps. We all want and need the muscular and cardiovascular endurance to be prepared to go out and do the things we want and  also be able to keep up with our kids, nieces, nephews , grandkids, etc. for many years to come.

Today is Friday February 5th 2010.

Today is three weeks from the day that I had last gone for a run.

Today is three weeks from the day that I had last been in the gym.

Today is three weeks from the day I received the call from my cardiologist that there was an abnormal finding on my stress test and we would need to do a more invasive test.

Yesterday, I was given the okay from my doctor to go back to the gym. I was to go easy for the first two weeks, but I have healed up from my procedure and there were no restrictions, just words of caution — take it easy.

The alarm was set for six a.m., but I was awake by five; my heart was pounding, it was beating with excitement — today was the day I was going to workout.

I entered the gym doors, gym bag  tight in hand. I swiped my card, greeted the woman working the desk and headed to my locker.

I put my gear away, went up stairs to the cardio area and hopped up on the treadmill, in my head I heard the words, take it easy. I did, an easy 1/2 mile run. I was barely breathing heavy and I wasn’t even sweating, but I took it easy.

I went down to the weight area. I made a bee line to the shoulder press machine. I loaded it up, one 45 pound plate on each side, three weeks ago there were two +25, but I was to take it easy. The weights rose up and down with little effort, I did my supersets and fought the urge to add more weight.

I moved from exercise to exercise, resisting the desire to increase the poundage. I barely worked up a sweat, but I took it easy.

It was three weeks ago today I was last in the gym.

It was three weeks ago today I last felt cold, unrelenting iron in my hands.

It was three weeks ago today — I wasn’t sure if I would ever be back.

If all goes well, two weeks from today, I will no longer be taking it easy.

If all goes well, two weeks from today, I will no longer fight the urge to add more weight.

If all goes well, two weeks from today, I will be running further and harder.

If all goes well, two weeks from today, at the end of my workout  my clothes will be soaked in sweat.

Today is three weeks from the day that my life changed.

Today is three weeks for the day I promised to help others avoid the pitfalls of obesity.

Today is three weeks from the day that I knew my life’s work was to spread the word of fitness.

Today is the day I start that work.

School of Hard KNOXX fitness camp going on now every Saturday, Tuesday, and Thursday in San Jose, CA . Train with two champions and to be a champ you have to train like one.

School of Hard KNOXX Fitness Camp has been extended for 2 more weeks.
Last day is Sat 02/20.
We meet Tues/Thurs @ 6AM and Sat @ 8AM.

$25 prepay for 2 or more classes. $30 drop in’s.

Hope to see you there!

I mentioned in the last two weeks of articles that having stronger arms will help you increase your over-all upper body strength.  There is more to that story. Just as your arms support all pushing and pulling exercises, the shoulders become a very big part of that support system as well. Not to mention the fact of how much better you look with those well-rounded shoulders.  But, let’s face it, if you have weak deltoids you can’t build bigger, stronger, and prettier chest and back muscles. You would look very strange with big arms, chest and back if you had small-undefined shoulders. Don’t worry though, you’ve come to the Wright place to get the total look and the tools to get it!

Here are 7 important things to remember when working your shoulders:
1.  During any standing delt work, keep your body straight and upright. Avoid leaning back, which is dangerous for your back and most importantly it takes away from the direct effect on the muscles you are working. Sitting down will help to eliminate the problem of leaning back and will better isolate the deltoids.

2.  Do not neglect to work all three deltoid heads.  Sure, you work front and back delts when training chest and back, but for over-all development and symmetry, plan a specific delt day to work all three heads.

3.  Using a plate for front delt raises helps to reposition your grip and relieve undue pressure on the rotator cuffs. This may help some go heavier as well.

4.  When doing Side Lateral Raises, think about lifting your elbows to the ceiling and pouring water out of a jug while keeping your wrist straight.

5.  For Seated Over-head Presses, remember to sit up straight and keep your lower back in its natural curve.

6.  Change up the exercises you use as often as possible. Just like every other muscle group, doing everything the same way every time will not continue to reap the benefits you seek. If you use an overhead barbell press for the medial delts, then change to a dumbbell side lateral raise, or,  a seated dumbbell overhead press for a while.

7.  Using cables will give you more definition because you have to pay more attention to form and there is 100% resistance on the muscle 100% of the move. So, you will build more stability strength to help with heavier dumbbells later for more bulk.

Try these pointers and see the change in your strength and definition.

*Special Bonus
Here are three great delt exercises to hit all three delt heads:
1.  Dumbbell Lateral Raises (medial delt)
2.  Bent-over Lateral Raises (posterior delt)
3.  Front Plate raises (anterior delt)

Watch Weldon demonstrate these 3 exercises on his video.

Well this should give you some new ideas to start challenging your body to achieve the look you’re after.

Keep Getting Fit the Wright Way, see you next week!
WW

On this week’s exercise video you will see three exercises to tone and shape the shoulders or deltoids.  We always want to build every aspect of our body with balance and symmetry in mind. This is why it is important to work all three deltoid heads. Follow this technique and I am certain you will start getting compliments on your new look!  Here’s to getting fit the Wright way!

“I was asked recently that if now that I lost the weight, I thought I was going to live longer. For a moment I pondered the question then answered, I honestly don’t know, however I do know one thing, I am living better.”

The above paragraph was how I ended a column in the August 30, 2009 edition of the Dispatch. Those same words were quoted back to me when I appeared on WVIA’s “Call the Doctor” on January 12, 2010.

Three days later I was slapped in the face with the realization of those thoughts.

During a scheduled follow up with my cardiologist all appeared well. Good EKG, blood pressure, heart sounds and pulse rate. The doctor told me he would see me in a year. I advised my cardiologist of my plans to compete in the Leigh Valley Half Marathon in April, The Boyertown YMCA Strongman contest in May and the Wilkes-Barre Triathlon in the summer. I asked if it would be reasonable, considering my previous morbid obesity, to have a stress test. He agreed, so we set up an appointment for January. The stress test went fine. Compared to my previous test in March of 2008 I was on the treadmill nearly four times longer to get my heart rate up, I didn’t have any chest pains, my blood pressure didn’t rise to above the normal range, recovered quickly and the EKG looked good throughout. I finished up and was told I would receive a call in a day or two. I left the doctor’s office and went for a run. The next two mornings I arose at my usual time, ran 2 miles hit the weights and then ran another mile — I was full into training for my upcoming events, increasing my run distance and I hadn’t lifted such heavy weights since I was in my twenties. I went through my workouts at a fast pace, barely resting between each heavy set and finished up with sweat drenched workout attire. I arrived at my office on Friday morning in great spirits. Linda, my office manger, commented on my good mood. I told her the extra bulk I mistakenly and needlessly added for the strongman contest was coming off and I was getting stronger with each workout — nothing was going to ruin my day.

The proverbial famous last words. About an hour later my cardiologist called.

I answered the phone expecting good results. My jovial spirit was quickly gone. The voice on the other end told me there was an abnormality on my stress test, he didn’t understand it because everything else looked good. However, on the exercise portion there was a problem. I asked him my options and he told me that the best way to be sure was a cardiac catheterization. I said I would call him back. Those that saw me after the call tell me that my face was ashen. I could understand because I was quite shaken up.

“How could this be?” I asked myself. I just ran 3 miles and moved over one ton of weights. I had been having regular testing. My blood work showed improved cholesterol readings, a stress test, a coronary CT scan and an echo cardiogram were all good. I even had a test to look for calcium deposits in my coronary arteries which revealed the best reading of zero. After consulting with my medical doctor cousins I opted to have the procedure.

The test was scheduled for the following Thursday and I was not to exercise until we knew what was going on. My heart sunk and I went from being shaken to being down right scared. The health care provider in me knew that if it were very serious I would be going directly to the hospital, the human being in me suddenly felt like there was now a time bomb in my chest.

Pre-procedure testing revealed another baffling piece to the puzzle — my cholesterol levels had improved even more. According to the test results my risk factor ratio was 2.86; below 3.4 decreases your risk factor by one half. Anxiety filled days and nights passed until the morning of the procedure.

My skilled physician did his thing and told me that all looked good.

Relief!

Now I have to wait to heal from the procedure before I get back to exercise. I am chomping at the bit because, you see, I had been guilty of two of the seven deadly sins, gluttony and sloth. Now I am guilty of one; greed.

The greed to maintain my fitness, to spread the word and help as many of those who lost their way as I did.

Exercise is the fountain of youth and weight loss is a side effect of fitness. I want to help as many people as I can get fit.

Hi, this is review about Vince DelMonte NO-NONSENSE muscle building program, And understand me right this is review if you think this program is just that you need than buy it if you feel like it’s not what you want then don’t buy it.

What is Vince DelMonte No Nonsense Muscle Building Program?

The No-Nonsense Muscle Building program was written especially for those who have trouble gaining muscle mass, those who are skinny, and people who are tired of trying a hundred different things with no results. The No-Nonsense Muscle Building ebook’s 52 week system is guaranteed to work, or you get your money back.

It also comes with the full No-Nonsense Muscle Building package that contains guides, videos, and mp3 for iPod. These guides tell you how to eat and how to use anabolic workouts designed to make you gain ten pounds of muscle in two weeks.

No-Nonsense Muscle Building is an ebook that teaches readers how to cut through muscle building myths and how to get in the best shape of their lives. Here’s a No-Nonsense Muscle Building review so you can see if this is the ebook you’ve been looking for.

What does the The No-Nonsense Muscle Building program contain?

Well quite a lot actually, The No-Nonsense Muscle Building program includes:52 week Build Muscle with Vince DelMonte

* No Nonsense Muscle Building, the top-selling, 201 page manual
* The Beginner-Intermediate 29 Week Intensive Plan
* Advanced 29 Week MaxPower Plan
* The Upside Down Training ebook
* The Empowered Nutrition ebook with five 84 Day Healthy Mass Meal PlansThe Insane Exercise Demonstrator
* The Metabolic Growth ebookThe Supplement Watch Files: Vince’s Personally Reviewed Nutritionals Collection
* The Exclusive Unforgivable Bodybuilding Sins Audio Expose
* The Instant 24/7 Fitness Coach, which is a database of weightlifting and bodybuilding answers
* The Unlimited E-Book and Program Updates
* The No Nonsense Muscle Building DVD.

That is certainly a lot and Vince talks about all of it on the crazy long sales page for his product

How much does the Vince DelMonte No Nonsense Muscle Building Program cost?

The core Vince DelMonte No Nonsense Muscle Building Program is $77. This seems to be quite a bit of money but depending how serious that you are about building muscle mass this will seem like a great deal or maybe too expensive, it all depends on what value you put on muscle building. There si also an upgraded program that includes much more and that program is $107

What do the Pros think of Vince DelMonte?

I have found a few reviews of the program. First from the owner of Iron Magazine had this to say:

If you are interested in getting more muscular, there is a new muscle building product that you must check out, by Vince DelMonte that is taking the fitness industry by storm. It’s the same system Vince used to defeat the worst ’skinny genetics’ (Vince used to be a long distance runner) in the world and pack on a clean, 41-pound or rock-hard granite-like muscle in just under 24 weeks.

It the same system that earned him 1st place at the Canadian Fitness Model Championships in Windsor Ontario in November 2005. The same system that has been featured numerous times at Bodybuilding.com and in the international fitness magazine, Maximum Fitness.

Therefore, when Vince decides to reveal his muscle building secrets then you just have to take a look.

Vince’s program takes a unique approach to frequency and intensity which allows you gain lots of muscle mass very quickly and without getting a pot belly in the process. This program allows you to do it all without taking dangerous steroids that destroy your liver, taking expensive supplements that dry out your wallet and without sacrificing the life you want to live by only a few intense training hours per week.

Also Body Bulding Muscles in their review said:

Vince Delmonte is a great fitness trainer and he knows exactly how to go about his job in training you to be the next fitness champion. He trains your body and also trains your mind in giving away the negative attitude and unhealthy habits for a better living. Also, this program has a lot of stuff on fitness along with muscle building and that will help you in long run. Vince is a perfectionist and has left nothing to assure your success and if you follow him then there is nothing that can stop you from walking the ramp with a dazzling body, so if you have committed to yourself then this is the best time to stop thinking and getting started.

Is the Vince DelMonte No Nonsense Muscle Building Program worth it?

This is really a big bodybuilding program those who are more interested in fat loss than a lot of muscle gain and for those people this is not the book for them. Also if you are looking for a book or program that will just imporve your fitness level than this probably is not for you either as this is geared again just to building muscle and you will probably not follow through if this is not your motivation in the first place.

Now if you are in fact looking for the giant beach body. If you have trouble gaining muscle or you feel like the next step in your fitness goals is to join a gym and get huge and do not want to waste your time overtaining or taking too many supplements then this is a great program for you.

So, There it is a huge program for building muscle, expecially for hardgainers and those trying to gain and failing to get the muscle mass. For a dieter though, not such a great program.

Here is a good video that shows some easy yet powerful workout for your triceps.

Once, one becomes dedicated to an exercise routine, it can be very challenging when your told you need to take rest days. Needing to rest, doesn’t mean sitting down all day – and in fact there are many activities that you can do – this concept is called Active Rest.

Active Rest is another word for Cross Training.

Here are a few examples of how you can vary your routine, still stay active and also ensure that your muscles are getting adequate rest between training sessions:

* Split Routines: Work one muscle grouping one day, and another muscle grouping the next. Example: upper body one day, lower body the next.

* Mix light workout days with intense workout days.

* Add a variety of cardio-exercises to your routine. Bike, run, walk, take a class, swim, etc.

* Take a yoga class or do some stretching/flexibility training mid week.

It is during the rest period that one actually builds muscle. If you are working the same area without adequate rest, you interrupt the building and healing cycle, and set yourself up to become prone to injury.

Becoming healthy, strong and fit, is a three part process: exercise, nutrition and rest. To ensure the best formula, you’ll want to create a balance of each.

Train smarter…and reap better rewards!

In H

active rest days / cross train

ealth and Fitness,
Alyssa 11:11

With the push and pull technique, push is demonstrated for triceps strength and pull is for bicep strength. You will notice we used the 2 x 4 method last week, this week we have graduated to 3 x 4. So, we will be doing 3 sets instead of 2 sets of four exercises.

Last week I gave you the start of my “Pump up the arms” workout, weeks one and two. All you do is go through the first week and repeat it on the second week.

After all of the arm work you will do on weeks one and two, your arms will need a little break. Week three will give you some recovery time in the arm category.   If you are at a loss as to what exercises to do for these suggested categories (chest, back, legs, shoulders, etc), you may want to take advantage of the new Body by Wright Personal Trainer in a Computer offer that we have just launched.  For more information, contact Weldon Wright at Body by Wright via email at weldon@bodybywright.com.

Here is WEEK 3:

MONDAY

Chest: 10 – 12 total sets (Remember a set is one exercise, so these 10 – 12 total sets can be 3 to 4 different chest exercises )

TUESDAY

Back: 10 – 12 total sets

Shoulders: 8 – 10 total sets

WEDNESDAY

OFF

THURSDAY

Arms Workout #4

FRIDAY

Legs: 10 – 12 total sets

This week I am going to throw in week four as well so you can download it or copy it off and take it to the gym and start using the information right away. Do them all just as I have them written and you will get the greatest results. Also, when you see me write out “8 – 10″ or “10 – 12″ total sets, this means that no matter if it is back or shoulder/chest or legs. Any exercise you do for any muscle group is a set; so count sets as well as reps.

WEEK 4

MONDAY

Chest: 10 – 12 total sets

TUESDAY

Back: 10 – 12 total sets

Shoulders: 8 – 10 total sets

WEDNESDAY

Arm Workout #5

THURSDAY

OFF

FRIDAY

Legs: 10 – 12 total sets

SATURDAY

Arm Workout #6

NOTE: You will see symbols next to the exercise instructions in workouts 4 thru 6. The definitions to those symbols are at the bottom of the workouts, so be sure to scroll down and read them so you are doing the program correctly.

ARM WORKOUT #4

EXERCISE                                             SETS            REPS

Close-Grip Bench Press (Smith machine) 3                 4 – 6 *

Triceps Press down                                        3                 4 – 6**

Seated Barbell Curl                                        3                 4 – 6 ^

Dumbbell Preacher Curl                               3                 4 – 6 **

ARM WORKOUT #5

One-arm Reverse-grip Press down            3                 10 – 12

Close-grip Bench Press                                3                 6 – 8 <

EZ-Bar Preacher curl                                   3                6 – 8

Dumbbell Curl (down the rack) >>          4                8 – 12

ARM WORKOUT #6

Cable Concentration Curl                           3                10 – 12

Standing Barbell Curl                                  3                 6 – 8 <

Dumbbell Close-grip Bench Press            3                6 – 8

Rope Press Down                                         3 <<            8 – 12

Legend of symbols:

* Do two sets with pins in the top half of the range of motion.  On the third set, remove pins and do full-range reps.

** Choose a weight heavier than you can lift for one rep and have partner help you lift the positive motion while you resist the negative motion on your own. (Positive motion is lifting to the end or top of the move, negative motion is the return to the starting position.  After completing the third set, strip down the weight and rip off as many as you can to finish the exercise.

^ Load a bar with 10 – 20 plus more weight than you can lift for 4 – 6 reps of a normal barbell curl. Sit on a flat bench and rest the weight on your thighs. Using a shoulder width, underhand grip, curl the weight toward your shoulders and return, do not rest the weight on your thighs between reps.

< On the last set do 6 – 8 reps, drop the weight 30% and go to failure.

>> Drop the weight by 5 – 10 pounds each set. Do not rest between sets.

<< For each set, do 8 – 12 reps, drop the weight, rep until failure, and then drop a second time and rep until failure again.

This should get those GUNS BLAZIN’ as well as bumping them up to the next caliber!

Although I can’t demonstrate all of these exercises for you in each newsletter, have no fear. As I mentioned in my opening letter and in my video, there is an exercise DVD coming soon that will take you through all of these as well as many more workouts.  And again, if you need help in choosing the exercises for the workouts (other than the Arm Workouts) we have a plan that can assist you, email me at Weldon@bodybywright.com and ask me about the “Body by Wright Personal Trainer in a Computer” program.

This will truly be like having your own personal trainer on call any time you are ready to workout.

Thanks again for stopping by this week. Let me continue to hear from you with all of your question and comments.

Here’s to “GETTING FIT THE WRIGHT WAY”!

Okay folks here is the deal. We are all, most of us at least, seeking better bodies. Even if you are not trying to add bulk you can still get the gut down on a budget. So where to start? First thing is to remember that protein is your friend, and you need lots of it. Two reason; it keeps you full and your muscles are dependent on it for growth. And for those looking to slim down protein does in fact help you lose weight. There is a science behind it though as a means to not bore you I wont go in to it, in this article.

Second eat at the right times. You don’t want to eat the food at the wrong time of day, by that I mean space out your meals. Do not wake up pound breakfast, then 30 minutes later at work eat your sandwich that you packed for a snack. Eat about every 2 – 3 hours if you can I would not push past 3 hours but if you must the go 4 hours.

Of course the moment you all waited for, drum roll, the list of foods to buy. Discussed next are things you can buy that are good sources of protein, carbs, oils, fats etc…

1. Tuna – low fat and very cheap
2. Turkey Sandwich meat – cheap and high protein
3. Eggs – great protein source (for the most part cheap)
4. Ground Meat (turkey and beef) – cheap same protein content as steaks and breast
5. Frozen chicken breast (bulk buy) – cheap at costco/sams
6. Milk (cheap depending where you buy it)
7. Peanut Butter – great protein source and cheap
8. Bagels – cheap in bulk good carbs
9. Fruit (most types are great!)
10. Frozen Veggies (mixed or singles)
11. 2 minute Brown Rice
12. Olive Oil

There you go, twelve simple items you can buy and eat so that you can continue to grow. Some food ideas with these items would be:

• turkey sandwiches
• tuna sandwiches
• Tuna Salad
• Chili
• Eggs (any style except fried)
• spaghetti
• peanut butter sandwich
• Chicken Breast w/brown rice

Just be creative and know that you need to balance your healthy foods with junk food too! Living to one extreme or the other is not healthy. We must have balance in our lives, this includes indulging in drinks such as alcohol (loaded with calories and sugars) coke (pop, soda), coffee (loaded with sugar and creamer if you don’t take it black) and tea loaded with sugar. You should learn the balance every now and again is okay but at every meal these drinks are not wise. They can lead to serious health problems.

Please do not forget it is okay to cheat, yes that’s right cheat! Once a week pick one day (usually best if it is a weekend) to just eat the high calorie simple carb loaded meal. Me I like to have it on Sunday, either a philly cheese steak, fried chicken, Hawaiian Pizza, or Loaded Nachos with a 6 pack of beer (three through out the day tops) or a root beer float in the middle of the day.

I hope this has helped someone out there, remember I have faith in the Lord and he helps me reach my goals. If you do then you too can reach those goals. For those who don’t believe that is okay I still have faith that you will reach those goals. Good day and God Bless.

If you’re new to building muscle, it’s possible that you’re already overwhelmed by the massive amount of products available to you. This article is here to help you get started on your training regimen. We’re going to take you into the world of training supplements, what they do, how they do it, and how you can use these to help your training.
Alot of people say that supplements aren’t essential to building muscle, they are going to definitely help in achieving your goals. Heavy training needs to supplement with solid nutrition, and it’s just not practical to get the nutrition when you need it from food alone. To put together your full muscle potential you need good diet and a supplement plan.
Ok now we’re going to explain what these supplements do exactly, what the different types of supplements these are, and then give you a few points on how to take them for the best results.
PROTEIN POWDERS
Protein is essential for building muscle. Without it, you simply will not grow. Protein is made up of amino acids, which are the basic building blocks of muscle tissue. The optimum amount of protein for muscle growth depends on a variety of factors. Generally, every day you want to take around 1-2 grams of protein per pound of bodyweight. So someone who weighs 150lbs would want to consume between 150 and 300 grams of protein per day. Protein powders and protein bars are convenient and provide high quality protein.
Now there are a couple different types of protein powders available, why and casein protein. These different types need to be used different ways, and this is how:
Whey protein is perfect for those looking to build muscle. It’s very fast ingesting, has an awesome amino acid profile, is low in fat and has a very high bioavailability (BV) score. Whey protein is ideal for whenever you need to get quality protein into your body fast, like straight after your workout or when you wake up in the morning.
Casein protein on the other hand is digested slowly, in around 2 to 7 hours. This means that casein protein is for when you don’t need protein right away. Casein is great to use just before bed because the longest time your body goes lacking protein is during the night time hours while sleeping. Casein is also an ingredient in meal replacement products.
Protein blends are proteins that contain a mixture of several protein sources. Now what can a blend of proteins offer that a straight protein cant? Different rates or digestion. What this means is you can take a blended protein anytime to get quick, medium or prolonged absorption of protein. View All Protein Blends.
Low carb proteins are low in carbs. These protein powders are usually used by those that are looking to lose or keep their weight. Generally, those low carb protein powders are also low in calories and have little to no fat content.
Creatine:
Creatine is another awesome supplement for gaining muscle mass. It is naturally occurring in the body, and found in minute quantities in some foods like red meat. It’s safe and very effective for anybody, especially if you’ve never used it before.
Here’s the basics of how creatine works: creatine increases ATP (the main energy source muscles use for explosive power) availability so that you can perform more reps and sets and lift more weight, consequently growing more muscle tissue.
There are lots of different types of creatine supplements available, and it’s easy to get confused. The two main types of creatine powders are creatine blends (these are different types of creatine blended with dextrose, aminos and vitamins), and creatine monohydrate. Creatine blends are generally the better choice, but creatine monohydrate mixed with grape juice is a cost-effective option. Creatine is also available in pill form and liquid form. Scientific studies suggest that you should take creatine post workout. Consult the label on your supplement for specific directions.
Weight Gainers:
Weight gain products are a great way to get you the nutritional requirements and calories that you need for muscle growth. In order to build muscle you need to be consuming more calories than you’re expending every day. Some people need more calories than other people, and some hard gainers need a huge amount of calories to grow!
Generally, weight gainers range from about 400 to 1,200 calories per serving. They’re made up of whey protein, complex carbohydrates and fats. Many people who lead a busy lifestyle use weight gainers to drink between meals to keep their calorie count up.
Multi-Vitamins
Now it may not seem like an obvious muscle building supplement, but a good multi-vitamins plays an important role in muscle growth, and overall general health. If you have a deficiency in even on vitamin or mineral your gains can become hampered.
Now a good multi-vitamin is a definite must for the best gains in muscle, not to mention good health. People who are working out need a higher vitamin intake than the average person, so your average supermarket brands won’t cut it.

GLUTAMINE
L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting (catabolism) and improves recovery. The better and quicker you recovery, the sooner and harder you can hit it in the gym! Glutamine is also the primary fuel source for the immune system, so it can help prevent common illness. This means less chance you’ll have to take time off your workout!
Glutamine is safe for you to take year round. Glutamine should not be taken however, at the same time as creatine because they can compete for receptors to be absorbed. Glutamine is often taken before a workout and in your before bed protein shake.
Product: Nitric Oxide
Nitric Oxide is a freeform gas that is produced in the body is used by the body to talk with other cells in the body. Now the fact that nitric oxide increases blood flow should be of interest to bodybuilders, as increased blood flow will server to deliver nutrients to muscle and thus helping muscles become larger when subjected to stress. People are finding huge increases in muscle pumps while using this product!
Many nitric oxide products are also blended in with energy enhancers to form a pre-workout drink.
NATURAL TESTOSTERONE BOOSTERS
As men age testosterone levels decrease. Raising your testosterone helps you to gain muscle, enhance your mood, maintain a healthy libido, and more! These all-natural products would be perfect for you! This category includes popular products with ZMA, Tibullus, and much more.
ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartame plus Magnesium Aspartame and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. It is all natural! Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%! In a recent study, the strength of a group using ZMA increased by 11.6% compared to only a 4.6% increase in the placebo group. AMINO ACIDS & BCAAs
Amino acids are the building blocks of protein. Bodybuilders can especially benefit from supplementing amino acids because they aid in repair, growth, and development of muscle tissue. Among the most beneficial and effective supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine. If you are looking for better results, make sure you are taking your amino acids! You’ll be surprised at how well they work.
Product: Protein Bars
Protein bars are a quick and easy way to get high quality protein intake, wherever you are! Gone are those days when protein bars were dry and lacking in taste, today’s bars taste great, and are better for you than they ever were before. You can now choose from a huge variety of tastes and sizes, and you can even choose between high calorie for muscle gain, and weight loss for low calorie.

If you’re new to building muscle, it’s possible that you’re already overwhelmed by the massive amount of products available to you. This article is here to help you get started on your training regimen. We’re going to take you into the world of training supplements, what they do, how they do it, and how you can use these to help your training.
Now while supplements aren’t exactly necessary to build muscle, they’re definitely an easy way to speed the process up. Tough training needs to be followed up with a good nutrition plan, and it just doesn’t make sense to get all the nutrition you need from food alone. To get to where you want to be you need not only a good diet but a well thought out supplement plan.
Now we’ll get down to what each of these supplements does, what they are, and let you know a few pointers on how to take them all for the best possible results.
PROTEIN POWDERS
Protein is the essential building block for muscle. Without it, your muscles simply do not grow. Protein is made from amino acids, which are the basic building blocks of muscle tissue. The optimal amount of protein for growing muscle depends on a lot of factors. Everyday you’re going to want to take around 1-2 grams of protein per pound of bodyweight. So a person weighing 150lbs would want to drink about 150 to 300 grams of protein a day. Protein powers and bars are convenient and provide a high quality source of protein.
Now there are a couple different types of protein powders available, why and casein protein. These different types need to be used different ways, and this is how:
Whey protein is perfect for those looking to build muscle. It’s very fast ingesting, has an awesome amino acid profile, is low in fat and has a very high bioavailability (BV) score. Whey protein is ideal for whenever you need to get quality protein into your body fast, like straight after your workout or when you wake up in the morning.
Casein protein on the other hand is digested slowly, in around 2 to 7 hours. This means that casein protein is for when you don’t need protein right away. Casein is great to use just before bed because the longest time your body goes lacking protein is during the night time hours while sleeping. Casein is also an ingredient in meal replacement products.
Protein blends are protein powders that contain a mixture of several protein sources. What can a blend of proteins offer that a straight protein cannot? Different rates of digestion. This means you can take a blended protein any time to get quick, medium, and prolonged absorption of protein. View all protein blends.
Low carb proteins are low in carbs. These protein powders are usually used by those that are looking to lose or keep their weight. Generally, those low carb protein powders are also low in calories and have little to no fat content.
Product: Creatine
Creatine is another awesome supplement for gaining muscle mass. It is naturally occurring in the body, and found in minute quantities in some foods like red meat. It’s safe and very effective for anybody, especially if you’ve never used it before.
Now here’s how creatine works: Creatine increases ATP (which is the main energy source muscles use for explosive power) availability which allows you to do more reps and sets and lift much more weight, and growing more muscle.
There are different types of creating supplements available, and it is easy to be confused. The 2 main types of creatine powders are blends (these are assorted types of creating blended with dextrose, aminos, and vitamins), and creatine monohydrate. Creatine blends are usually the best choice, but creatine monohydrate mixed with grape-juice is an excellent option. Creatine also comes in pill and liquid form. Studies suggest that you should take creatine after your workout. Consult the label on your supplement for further instructions
Product:
Weight Gainers
Weight gain products are great for helping you get the nutritional requirements and calories needed for muscle growth. To build muscle, you need to be consuming more calories that you expend every day. Some people need more calories than others. Some “hard gainers” need a huge amount of calories to grow!
Generally, weight gainers range from about 400 to 1,200 calories per serving. They’re made up of whey protein, complex carbohydrates and fats. Many people who lead a busy lifestyle use weight gainers to drink between meals to keep their calorie count up.
Multi-Vitamins
It may not seem like the most obvious muscle building supplement, but a good multi-vitamin play an important role in muscle growth and general health. If you are deficient in even one vitamin or mineral, your gains can really be hampered.
Now a good multi-vitamin is a definite must for the best gains in muscle, not to mention good health. People who are working out need a higher vitamin intake than the average person, so your average supermarket brands won’t cut it.

Glutamine
L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting (catabolism) and improves recovery. The better and quicker you recovery, the sooner and harder you can hit it in the gym! Glutamine is also the primary fuel source for the immune system, so it can help prevent common illness. This means less chance you’ll have to take time off your workout!
Glutamine is safe for you to take year round. Glutamine should not be taken however, at the same time as creatine because they can compete for receptors to be absorbed. Glutamine is often taken before a workout and in your before bed protein shake.
NITRIC OXIDE
Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress. People are noticing huge increases in muscle pumps while using this product!
Many nitric oxide products are also blended in with energy enhancers to form a pre-workout drink.
Natural Testosterone Boosters
As men age testosterone levels tend to decrease. By increasing your testosterone levels it helps gain muscle, enhance your mood, and maintain a healthy libido. These natural products would be perfect for you, This category includes products that have ZMA, Tibullus, and many more.
ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartame plus Magnesium Aspartame and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. It is all natural! Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%! In a recent study, the strength of a group using ZMA increased by 11.6% compared to only a 4.6% increase in the placebo group. AMINO ACIDS & BCAAs
Amino acids are the main building block of protein. Body builder can benefit from supplementing amino acids because they air in the repair, growth, and the development of muscle. Among the most crucial and effective supplements in any sports nutrition regime are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine. Now if you’re looking for improved results, make sure you’re taking your amino acids! You will be surprised at just how well they work.
Protein Bars
Protein bars are definitely a quick and easy way to get quality protein, no matter where you are. Gone are the times when protein bars were dry and disgusting! Today’s protein bars not only taste great, but are better for you than ever before. You can also choose from many great flavors and sizes, and now you can choose high or low calories for both weight loss and muscle gain.

(Opps! Now the links are working) For the last ten years I have been carrying a water bottle with me just about everywhere I go to make sure I am hydrated. After all the issues about the quality of plastic used in water bottles I switched to using a stainless steel bottle about three years ago. Today as part of my work on helping people support their success and wellness I created  a review on stainless steel water bottles. This review took some time for me to create but here it is: Follow this link to read, see images and find comparison details on stainless steel water bottles

Best Wishes,

David

David Hennessey, B.A. (Psych), W.C.
Expert on developing Success and Wellness
Professional Speaker
Developer of The W.O.N.D.E.R. Technique ®