Anabolic Growth Secrets

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Do You Want to

Get HUGE?

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Most people go to the gym without ever realizing there’s a secret to putting on muscle fast. It has nothing to do with steroids, fancy supplements or spending long hours working out.

The full details will be released in the upcoming Anabolic Growth Secrets Training Manual. This site contains some of that research…

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These are the most effective exercises for working out each part of your body. If you’re working out at home you’ll be more limited on the variety of exercises you can do by the equipment you have.

It’s not important to cycle different exercises for each body part. You can do the same ones each time you work out the same body part. You will already be changing the number of reps and the rest periods each week as you go through the workout cycles. Your body will get the exact amount of change to force it to keep growing. And it’ll do it with the same exercise for each body part.

So don’t worry that you aren’t doing enough variety of exercises in your routine. The routine already has more variety in it than anything you’ve done up until now.

The exercises are listed with the most effective exercise first, the second most effective one second, and so on. If you are not familiar with any of these exercises, take the time to learn the proper technique.

• Decline bench press
• Flat bench press
• Incline bench press
• Flat dumbbell flyes
• Bent-arm pullovers

The flat barbell bench press is the most popular gym exercise. Many people judge their training progress by how much they can bench press. As a result, they go heavier than they can with proper technique.

This robs them from actually developing their chest because they are using other muscles to assist the lift. Improper technique also puts a lot of stress on the shoulder joints, causing unnecessary injury and pain.

The fastest way to put on muscle and strength in your chest is to focus the lifting stress on your pecs by using proper technique.

There are basically two ways to bench press. Which way you chose depends on your overall goal; powerlifting, or bodybuilding.

The powerlifting technique uses an arched back, elbows tucked in position. This position reduces the distance the weight has to travel. It may be best for pressing the maximum weight, but it isn’t the best position for building a huge chest. The reason for this is that the powerlifting technique uses a considerable amount of lat and triceps strength. It isn’t the best technique to target the pecs.

The bodybuilding technique on the other hand isn’t concerned with lifting the maximum weight. Instead, you’re concerned with building the maximum chest size. There is a difference in the way you do this.

Keep in mind that if you haven’t been using this form, your poundages may go down. It may take a few workouts until your pecs get used to lifting the weights more directly.

• Position yourself on the bench so your eyes are directly in line with the bar. Keep your feet firmly planted on either side of the bench.

• Grip the bar so your hands are the same width apart as your elbows when you’ve lowered the bar to your chest. At this point, your elbows should be directly below your hands… your forearms at 90 degrees with the bar. This is the best grip distance to stress your chest muscles. (Practice with an empty bar if you’re unsure.)

• Squeeze the bar just before you unrack. This’ll tighten your whole upper body, and prepare your muscles for the lift.

• Always keep the weight under control. If you can’t unrack the weight without help, you’re using more weight than your pecs can handle, and you need to lower the weight you’re using. Remember: the purpose here is bodybuilding, not powerlifting.

• Don’t lock your elbows at the top. It takes the stress off your muscles, and puts it directly on your joints. Dangerous!

• Keep your elbows out as you lower the bar. Lower it to the nipple area until the bar almost touches your chest. Make sure you don’t bounce the weight of your chest as you reverse direction and press upwards.

• Bench in a power rack, or use a spotter. The most common home gym injury is not being able to get the weight off your chest when lifting to failure.

The bench press is such a popular exercise, that people often develop their pecs out of balance with other related muscle groups. This makes the other muscles relatively weak, unable to handle the large weights used in the bench press.

If you have a history of shoulder problems, especially from doing bench presses, there are a few things you can do that may help your situation.

• Do rotator cuff exercises. These are the muscles that hold your shoulder joint together. Weak rotator cuff muscles are a common source of shoulder pain. It’s not uncommon to add 20 pounds to your bench press just by strengthening your rotator cuff muscles.

• Do bent-arm pullovers as part of your chest routine. They work your chest from a different angle, and also hit the other muscles that work with your shoulders, including your serratus anteriors. These are the muscles that run up along your ribcage, underneath your pecs, behind to your shoulder blades. Strong serratus are vital for holding your shoulder joint together during any pressing motion.

• If the pain persists, use powerlifting bench press technique, and tuck your elbows in when you bench press. It’ll take the stress off your shoulders.

The decline bench press is slightly more effective at developing your chest muscles than the popular flat bench press.

For optimum chest development, do incline and decline presses as your second chest exercise during both the strength and growth workout cycles.

Flyes isolate your chest muscles, so you can’t go heavy with them like with the bench press. Because of this, they aren’t effective for building strength, so don’t do them during the strength workout cycle.

But they are great for isolating the chest after you’ve already exhausted it with the bench press. Do flyes as your second chest exercise when supersetting during your growth workout cycle.

The bent-arm pullover is an effective muscle builder to do during the growth workout cycle. It works your pecs together with your lats, serratus and other upper-torso muscles. Over time, this exercise can build a huge barrel chest.

For safety, it’s vital that you keep your elbows in at all times. Use an E-Z curl bar, never dumbbells. Grip the bar shoulder width apart, and keep your elbows at shoulder width through the whole move.

• Shoulder (military) press
• Side lateral raises
• Bent over lateral raises
• Shrugs

The shoulder press is the most basic exercise for building shoulder mass. Use a barbell during the strength workout cycle, and dumbbells during the growth cycle.

Dumbbells are more effective for this exercise, but for low-rep days, it’s better to use a barbell and rack. Do the barbell presses in front, not behind your head.

You’ll hear a lot of advice about how to do overhead presses safely. Most of it’s concerned with your back health, with keeping your back straight, and having the right pelvic tilt.

You can take the mystery out of all that complicated mumbo jumbo with one easy tip:

• Whenever you’re doing any overhead work, tighten your glutes, as if you’re trying to pinch a penny with your cheeks. This will automatically stabilize your spine and pelvis, and you won’t have to worry about any of the other hard-to-remember safety stuff.

A common mistake you’ll see, is lifters rocking back and forth when they lift the weight, instead of lifting with their deltoids.

When you lift, make sure to use deltoid strength, not body motion. Raise the dumbbells out to the sides until your elbows are level with your shoulders.

Shrugs

Shrugs completely isolate the trapezius muscle. They build mass in the top of your shoulders and back. Since the traps are a large muscle group, you can go really heavy with this exercise.

• Chin-ups
• Bent-over rows
• Lat pulldowns to the front
• T-bar rows
• Seated rows

Chin-ups are sometimes confused with pull-ups. The difference is, that you do chin-ups with your hands facing away from you (supinated), and pull-ups with your grip on the bar facing toward you (pronated).

Chin-ups are difficult for many people, because you have to work up to being able to chin your bodyweight before you can do them effectively.

Take a wider grip (same width as you do when doing bench press) to widen your lats. Use a belt with added weight once you can chin your body weight the required number of reps.

Bent-over rows are the most effective weightlifting exercise for your lats, and the rest of your upper back. When doing rows, keep your head up, looking forward. It helps to keep your back straight.

Pull the weigh up to your lower abdomen. Otherwise, if you lift toward your upper abs or to your chest, you’re working out your biceps instead of you back.

This exercise is effective with either a barbel or dumbbells. A barbell lets you concentrate on lifting one object, a barbell instead of two dumbbells. This lets you maximize the weight. And you can target specific areas of your lats by varying your grip on the bar.

A narrow grip works the outside of your lats and makes your back wide.

A wider grip focuses on the middle of your back, including your lower traps and rhomboids. It makes your center back thick.

If you use dumbbells on the other hand, you get a fuller range of motion. You to can lift the weights higher to your hips, so you contract your lats and other back muscles further.

Both, the barbell and dumbbell rows have their own benefits. Change them as you go through the workout cycles so you get a full development in your lats.

When you do rows, keep your torso as parallel to the floor as possible. If you’re more upright, your upper traps start taking the work away from your lats.

And lastly, use an overhand grip so you limit the amount of help from your biceps. You want your lats to do as much of the work as possible.

• Barbell power cleans
• Deadlifts

These are two of the most basic, power and mass exercises for your back, and your whole body.

Barbell power cleans put enormous stress on your back muscles, and stress virtually every muscle in your body. They give you an overall solid, rock hard body.

Do the barbell power cleans during each six week strength cycle. You don’t need to do both of these exercises. Do the deadlifts if you can’t do the power cleans.

Deadlifts build terrific muscle mass along the whole length of your spine. This exercise also develops enormous overall power.

Because you’re using heavy weights, reverse your grip on the bar with one hand, so you have one palm facing forward and the other facing back. That way your lift isn’t so limited by the strength of your grip.

The most effective exercises continued…