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Weight Training
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·How To Get Razor Sharp Abs - Abdominal Exercise Program
·Four 'No Fail' Principles For Quick and Easy Weight Gain
·Hugo Rivera's Natural Muscle Building Secrets

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Thursday, July 10
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Monday, June 02
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· Is a Pump Really Needed to Build Muscle?
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I'm looking for a new and unique way to train my pecs.


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Question:
I'm looking for a new and unique way to train my pecs. My gym has tons of equipment available, but I feel like I've done them all to death!" Any ideas?

Answer:
There is nothing worse than being bored at the gym (except perhaps being bored in the bedroom)! So you say you've used every piece of equipment in your gym? I bet there is one thing you haven't tried...the SWISS BALL! Try an entire chest workout using basic exercises, but all done on a swiss ball. This will challenge your mind, muscles, and nervous system with a completely unique stimulus. Be prepared, however, as swiss ball training can be quite exhausting! It will tax not only your chest, but also your lower back, hips, butt, and abdominals as well. If you have no experience with a swiss ball you may want to buy a book or video on their proper use. Or, you can ask someone who has experience to teach you correct technique. Here is your routine:

1- swiss ball dumbell press...2 x 6-8
2- swiss ball incline flye (hips low to make incline angle)...2 x 8-10
3- swiss ball dumbell pullover...2 x 10-12
4- swiss ball pushup (feet on ball)...2 x failure





Question:
I have a natural bodybuilding contest in a few weeks and I have a carb-up question. When I carb loaded for my last show I started on Wednesday, but by Friday I completely spilled over. How can I prevent this from happening again?

Answer:
This is quite common among competitors and can be extremely upsetting. I know, I've been there. As a natural competitor you do not have the luxury of popping a diuretic to make up for a carb "spillover." The best way I have found to prevent this problem is to start your carb load up high and then taper down. After you carb deplete your body will be most receptive to storing carbs/water inside your muscle cells on the FIRST carb up day. After that chances increase that you will begin to hold water subcutaneously. Here is a general example of how I recommend a final week depletion/loading process should look (normal carb intake 200 g per day):

-Saturday...200 g carbs/normal water
-Sunday...100 g carbs/normal water
-Monday...50 g carbs/normal water
-Tuesday...50 g carbs/normal water
-Wednesday...400 g carbs/normal water
-Thursday...300 g carbs/cut water by 1/3
-Friday...200 g carbs/cut water by another 1/3
-Saturday (day of show)...adjust carbs according to appearance/sip water



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