Saturday, September 22, 2012

Six Things You Should Never Do



Six Things You Should Never Do



In our ongoing series of articles we've been exploring the nuances of rapport and how to create it because rapport is the foundation of all effective communication. In this latest edition we are going to take a slight detour to discuss some of those things you should never do-five major turn-offs that can quickly kill your chances of developing a positive relationship with another person.
You see there are a number of potentially fatal mistakes one can make, especially at the beginning of an interaction, which can truly jeopardize your ability to achieve the positive outcome you are looking for. I call these ‘landmines at the door' and if you are not careful, you can easily wander into them and then suddenly find your communication faltering, or much worse, blowing up in your face. Some are pretty obvious, others less so, but all deserve note. Let's take a look at what they are . . .
#1. Mispronouncing a person's name or title. This is easily one of the worst things you can possibly do when meeting someone for the first time. It has the potential to totally undermine your credibility with another person because a person's name is, well, personal. To many people, mispronouncing their name is about as rude as deliberately messing up their hair! Remember that a person's name is closely linked to their identity-their deepest sense of self. Be extremely careful when pronouncing another's name and if you are not sure how to do it, ask! If they have an unusual name, don't make the common mistake of making a ‘cute' joke about it: No matter what you think, they are not likely to find it funny-especially if they have heard that kind of comment before.
#2. Boasting about your accomplishments. Many people find it extremely distasteful when you openly brag about your title, position, wealth or accomplishments. You may think that you are ‘impressing' people, but odds are more likely you are simply alienating or humiliating them. Truly confident, accomplished people demonstrate confidence in the relaxed way in which they interact with others. They tend to downplay their accomplishments, not talk endlessly about all the great things they have or have done.
#3. Comparing them to someone else. This is the old, "You know who you remind me of?" game. It's very common and generally distasteful. Usually, they're comparing the person to someone famous, like a popular celebrity. The problem is, not all people admire the same celebrities and quite often people actually dislike others who in some way remind them of their own ‘flaws'. (In the same way most people find their own voices annoying when played back on audio recordings.) For example, I once commented to a very beautiful girl I knew that she reminded me of Christie Brinkley-surely a compliment since Christie Brinkley has been, and still is, one of the most physically beautiful women on the planet. This young lady, who was a very talented and intellectual English major in college, responded by saying, "Christie Brinkley is a bimbo who has gotten by on nothing but her looks." Needless to say, I never made that comparison again! The truth is, comparing people to someone else rarely does anything to further rapport since most people are already desperately hungering for someone to appreciate who they really are as they are. Unless you know they are absolutely crazy about the person they remind you of, drop the comparison compulsion and focus on them instead.
#4. Premature informality. Presumptuously acting as if you are part of someone's inner circle, or like you know someone much better than you really do, is often a total turn-off to many people and many people will display an almost instant aversion to people who act in this manner. Immediately calling someone ‘Bob' when they prefer ‘Robert', violating the subtleties of personal space through inappropriate closeness or touching, etc., can all be catastrophic to rapport. This type of behavior is often considered false and manipulative. Generally, it is much better to build connection by quietly demonstrating how you are in support of the other person's core values than it is to openly assume a level of rapport you may not actually have.
#5. Failing to listen. Remember that most people want to be the star of their own show and they love nothing more than an attentive audience. Just as genuinely listening to people is one of the most powerful things you can do to help build rapport, completely dominating a conversation is one of the worst things you can do to destroy it. Make sure you are aware of the ebb and flow of the conversation and that you allow the other person more than enough time and space to express themselves. They will love and regard you as a more intelligent person for doing so.
#6. Trying too hard to be like everyone else. This one is subtle and appears to be almost contradictory with one of the major principles of rapport, which is, "People tend to like people who are like them or who are like how they want to be." The truth is, you can't be too much like other people or you won't be noticed and you won't be respected. It's important to realize that people respect and admire strength and that no person is regarded as stronger than the man or woman who has a healthy love and acceptance of themselves for who they already are and who they choose to be. Dare to be a little different while truly respecting the uniqueness of others and you will get all the rapport you need.

by John Bridges, CH, CPEH

Thursday, September 20, 2012

Want bigger Traps?

 

 

Want bigger traps? Try this INSANE technique.​..

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Nick Nilsson via getresponse.com

to me
Traps (short for trapezius muscles) are awesome. Nothing gives you that
look of power like a set of big, ugly traps sticking out the top of your T-shirt.
If you've struggled to get those big traps...doing shrugs, rows, deadlifts, etc., all
without any luck, I've got a technique for you that is effective and yes, truly insane.
The main problem is this...the traps are a muscle that can really take a beating.
And the addition of a few shrugs at the end of your workout often isn't enough to
get a growth reponse from these tough muscles.

To really see results, you need to put MASSIVE overload on the traps.
We're going to accomplish that by doing a set of dumbell shrugs between
EVERY single set of every workout you do...doesn't matter if it's back, chest,
legs...whatever. In between EVERY set, you're going to do a set of explosive
shrugs with a moderately-heavy set of dumbells for about 8 to 10 reps (stay
just short of failure and squeeze at the top of every rep).
You can bring the the dumbells around with you wherever you go in the gym
or you can just pop back to the dumbell rack between sets and do your shrugs
there. Whatever works for you. Just at some point in your rest period between
sets of whatever it is you're doing that day, do a set of shrugs.
The idea is to put that massive volume overload on the traps to force
them to grow.
Your body will adapt to whatever stress you put on it...and
doing shrugs in this fashion is going to put your body in an emergency situation,
telling it that the traps need to grow and FAST.
Do this for at least 2 weeks and see what a difference it makes in your traps.
If you're interested in getting MORE tips like this on a daily basis, this is the kind
of killer stuff
Just fyi, I don't hide the page behind a "Like" button, so you can see all the stuff
I've posted even if you don't have a Facebook account.
If you DO hit the "Like" button (which I highly recommend ;), these tips will show
up on your newsfeed so you can get 'em as soon as I put 'em out.
Enjoy!
Nick
P.S. Oh, and don't expect to be turning your head very quickly during and after
the first few days of this... ;) Seriously.
P.P.S. And to answer your NEXT question, yes, you can do this with other exercises.
Traps are great for this because working them won't really interfere with any other
bodyparts you happen to be working. And they can take the beating and thrive on it.


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Fat Loss Circuit Training Best

 

Fat Loss Circuit TrainingSample Program
             

If you're interested in MAXIMUM fat-loss, this training technique is one of the best I've found. You'll be going non-stop throughout your entire session, resulting in massive calorie-burning and metabolic boosting.






BodypartExerciseSetsRepsNotes
BackBarbell Bent-Over Rows or Seated Cable Rows66-8Be sure to keep your lower back arched and tight when performing either of these exercises.
ChestFlat Barbell or Dumbell Bench Press66-8Don't bounce the bar off your chest as you lower it down. As well, don't bang the dumbells together at the top.
BicepsStanding Barbell Curls or Dumbell Curls46-8Squeeze your biceps hard at the top and don't swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.
CalvesStanding Calf Raises or Seated Calf Raises410-12Perform this movement under control. Don't bounce out of the bottom and be sure to give your calves a good squeeze at the top.


Cardiovascular Training
ActivityComments
Fat Loss Circuit TrainingTake no rest as you move between 40 seconds of cardio work and your weight training sets. Have everything set up and ready to go with your exercises as much as possible. If you are in a crowded gym and must wait for equipment or are unable to pre-set, just do the best you can.
General Comments:
  • Choose a weight that allows you to hit the top of the listed rep range on the first set and keep to that weight. As you fatigue, your reps will drop.
  • You can choose any form of cardio you like...treadmill, stair machine, jogging in place, stair stepping, rope jumping, elliptical, kettlbell swings, etc.
  • Your 40 seconds of cardio should be of moderate intensity, not high intensity.
  • When two exercises are listed here, select from one or the other and do all your sets with it.

Fat-Loss Circuit Training - Boost Your Metabolism FAST With This Revolutionary Fat-Loss Training Technique

If you're looking to burn fat as fast as humanly possible, Fat-Loss Circuit Training is the BEST place to start.
Fat-Loss Circuit Training is a training technique designed around the concept of circuit training...moving from one exercise to another with very little rest between exercises. But Fat-Loss Circuit Training has a couple of very unique twists that will help really peel the fat off your body FAST.
It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program.
Fat-Loss Circuit Training is very simple once you get the hang of it, but it can be one of the most demanding styles of training you can do.
This is a training technique that you can not only feel working WHILE you're training but very strongly AFTER your training session is done...many people report actually FEELING their metabolism increasing for hours afterwards (like their internal thermostat has been kicked up several degrees).
Now, if you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works. You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (NOT the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training at the same time.
This unique combination of weights and cardio into one workout is, quite simply, phenomenal for fat burning.
In order to use Fat-Loss Circuit Training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located fairly close to each other.
This type of training is a little more tricky to perform in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!
But just fyi, if you DO train in a crowded gym, I will tell you exactly how to get around it so you can put this style of training to work as well.


How Fat-Loss Circuit Training Works:

This style of training is simple... your rest period for weights will be cardio and your rest period for cardio will be your weights. You will be going back and forth between your weight training exercises and cardio exercise for the duration of the workout!
Yes, that means pretty much NO rest the entire time you're in the gym...I told you it was going to be demanding! But the good thing about this style of training is that it can very easily be adjust for ANY level of trainer - I've had complete beginners use it without any problems.
Now, this particular combination of weights and cardio is very effective for a number of reasons:
  • It forces your body to burn calories continuously during the workout.
  • It utilizes resistance training and cardio training so you get all the benefits of both in one workout.
  • By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (more so than either weights or cardio alone).
  • It saves time - you get both your weights and cardio in the same amount of time as your regular workout.
  • You will still be able to use relatively heavy weights in your weight training, helping to preserve muscle mass.


How To Do Fat-Loss Circuit Training:


Step 1 - The Set Up
For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the training session. You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.
If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbell and barbell exercises while using a Step platform for your cardio training. You won't have to wait in line to use any weight or cardio machines that way.
If you don't have access to convenient cardio machines, you're going to have to go low-tech!
You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or Step platform then back down) or rope-jumping (be sure you're not close to anyone if you choose this). These approaches work just as well as (if not better than!) cardio machines and allow you to perform this training style in a busier gym setting.

Step 2 - Warm-up
Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into the main training session. Don't tire yourself out...just get a light sweat going.

Step 3 - Start with 40 seconds of moderate intensity cardio.
This could be setting the machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).
If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period. It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.
If you're doing stair or bench stepping, you'll need a timer or view of a clock with the "second" hand visible to keep track of your work periods.

Step 4 - Do a set of weights.
Right after you finish your first "set" of cardio, go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with NO rest, going from the cardio immediately to the weights. Perform reps until you start to approach muscular failure.
It is very important to note that while this is definitely still intense weight training, DO NOT push yourself to muscular failure. The idea here is load the muscles but not overtax your nervous system - believe me, even taking it fairly close to failure is going to be demanding enough when you go right back to cardio instead of taking a rest!
Also, be very sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are NOT what we're looking for here.

Step 5 - Go right back to the cardio.
Immediately go back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 - Repeat this cycle for the duration of the workout.
You will be going back and forth continuously between cardio and weight training exercises, using the cardio as the rest period between your weight sets. What this means is that over the course of your workout, you'll be burning calories via cardio and weights AND you'll be working your muscles with intense, heavy weight training as well. It's tough training but very effective!
To give you an idea of what this looks like, here is a sample run-through:
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of chest
40 seconds cardio
1 set of back
40 seconds cardio
1 set of back
etc.
As you can see you, you'll do all your sets for your first bodypart (with cardio in between, of course), then move to your NEXT bodypart and do all the sets for that bodypart.

Notes:
  • As you improve your cardio capacity, you can increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there. It is perfectly acceptable to keep it at a steady, moderate level, however.
  • This Fat-Loss Circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout. I've done it with stair machines, treadmills, stair-stepping, stationary bike, elliptical machines, and skipping rope.
  • Keep your workouts to no more than 45 minutes at the very most when doing this type of training. It's a very demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up quite high!

Sunday, September 16, 2012

The Best Arm Exercises You've Never Heard Of

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The Best Arm Exercises
You've Never Heard Of


On this page, I've got 4 arm exercises taken directly from the book that you can use to promote it. The content of the article itself should remain as-is but feel free to write up your own introduction and follow-up to the exercise information, e.g. your exerperiences with the exercises, how you liked them, etc.
The author bio area should remain the as-is (with the exception of your affiliate link, of course!) - it's going to have a strong call to action to encourage people to go to the site and get MORE free sample exercises to try out.
Here's the list of exercises...just click on the title to get to the exercise.
DEFINITELY grab the exercise pictures directly off the page as well. Just right-click and choose "save picture as" and post them on your page where they are located in the article. Feel free to add some formatting to the article (bold, italics, underlines, etc.) when you're posting these on a web page or change the title to suit your audience.


1.Nilsson CurlsI named it after myself because this exercise is just so freaking cool ;). It's a bodyweight exercise for biceps that LOOKS like a chin-up but forces almost ALL the resistance directly onto your biceps. It's insane.
2.On Barbell Tricep Extension-PressesThis one is a mash-up of two bodyweight tricep exercises that, when combined, will pump your tri's up like CRAZY. Very little equipment required, which is nice for home-gym trainers like myself.
3.Barbell Leverage CurlsDo this exercise once and you'll NEVER look at an EZ curl bar the same way again. It uses a unique leverage method that will have your arms screaming by the time you're done.
4.Incline Face-Away Pushdowns and PressesThis unique pushdown variation will set your triceps on fire! The angle of your body combined with the continuous tension of the cable will light 'em up from top to bottom.




Nilsson Curls - The Best Bicep Exercise EVER...
By Nick Nilsson
This exercise is an excerpt from Nick's new book "The Best Arm Exercises You've Never Heard Of"...68 unique exercises for the biceps, triceps and forearms. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!
---
If you want to TRULY maximize your bicep mass, you're going to LOVE this exercise. It's one of my very favorite for building bi's.
The reason I named it after myself is that it basically summarizes what I'm all about - doing everything completely "backwards" and getting MUCH better results!
That, plus I thought it would cool to have at least ONE exercise name after myself when this one really catches on :)
The Nilsson Curl looks almost exactly like a chin-up.
In fact, another name I've called this exercise is the "Forearm-Braced Chin-Up". Because what you'll be doing IS a chin-up...but you'll be doing that chin-up with your forearms braced against another bar so that the VAST majority of the tension goes to your biceps instead of your back.
Just so you know up front, you'll need to be able to do probably 6 to 10 or so regular chins before you can really use this exercise. If you can't yet do that many chins, don't worry! I'm also including a "standing" version below that allows you to set your feet on the ground and spot yourself throughout the movement.
I mean think about it - imagine the kind of growth response you'll get from an exercise that puts the full tension of almost your entire bodyweight directly onto your biceps...
That's the beauty of this exercise - it's a bodyweight exercise, which means increased muscle fiber activation AND you use your entire bodyweight to do it.

How To Do It:

To do this exercise, you'll need a rack or a chin-up bar that allows you to set another close underneath it. Alternatively, you can also use the metal ladder of playground apparatus (that works quite well, too).
Set the racking pins (where you would normally rack the bar on a squat, for instance) to the highest point you can on the rack.
Now move the safety rails to a point that is about 8 to 12 inches below that (you can play with this height when you try the exercise to get the best dimensions for you).
Set a bar on the top racking pins and set another bar on the safety rails, pushed up against the uprights. It's going to look like two rungs of a ladder.
In my own setup, I load the top bar with weight plates to keep it from moving. You may find you need to do this with yours, too.
Quick note on setup...if you have a power rack that has pins that you can slide in and out of the frame (I don't - mine are integrated right into the rack) you can also more easily get this set up by setting one safety rail in the top set of holes then the other safety rail in a set of holes below (making your own ladder, essentially). That's the easiest way to set this up and how I used to do it when I had access to a rack that I could do it with.
Now get in the rack and take a close, underhand grip on the top bar. Your forearms should be braced up against the bottom bar, just above your elbows. Your arms should be straight when you're at the bottom.

Now start doing a chin-up. As you pull yourself up, your forearms will press against the bottom bar. THIS is what changes it into a biceps-oriented movement.

Pull yourself all the way up until your nose is at the top bar then lower slowly.

That's the exercise! And it's a TOUGH one...I don't care how strong your biceps are. It's going to challenge and you will LOVE the way it feels.
When I used to train at a commercial gym, I showed this one to a guy who was built like a gymnast...HUGE biceps, not very big legs. He did 5 reps, his arms swelled up like balloons and he couldn't wipe the grin off his face.
So as you get stronger with it, you can also add weight by holding a dumbell between your feet or wearing a dip belt. But that's VERY advanced. This exercise is just BRUTAL even with just your bodyweight.
Do it FIRST in your bicep routine (trust me). You won't need to do a whole lot of anything else for bi's when you do 3 or 4 sets of this one...
Click this link to the view the video for this exercise:
http://hop.clickbank.net/myguymygir/betteru&l=802

<iframe width="420" height="315" src="http://www.youtube.com/embed/FBwcFdovb94?rel=0" frameborder="0" allowfullscreen></iframe>

Standing Nilsson Curls -
A Useful Adaptation

This version is excellent for when you're either not strong enough to do the "free hanging" version above where you're using your entire bodyweight for resistance or if you're just too fatigued from previous training to do enough reps to really get much out of it.

It's basically the exact same exercise only instead of setting the two bars up high, you set them a bit lower so you can keep your feet on the ground and spot yourself by standing up when you need help!
When it comes to hitting the biceps (even with your feet down), the difference between this exercise and a regular chin-up is just AMAZING. You'll feel almost ALL the tension go right into the biceps.
So here's what the standing version looks like. You can do this in rack, using the set up I have here or you can use the safety rails in the rack, same as I mentioned above - just set the two rails into one side so they look like ladder rungs - it'll give you the same effect.
With this version, I have a bar setting in the racking pins and a bar sitting on top of the rails. I have the weight on the top bar to help keep it from moving. You want about a foot spacing in between the two bars.
You'll be gripping the top bar and bracing your forearms on the bottom bar.
So stand in front of the bar and get a grip - a little inside shoulder width - underhand grip.

Set your feet a little forward then squat down.

Now pull yourself up, as though you were doing a chin-up. Use your legs only as much as you need to for help. The majority should be bicep pull.

Pull all the way to the top and squeeze your biceps HARD.

Lower and repeat. Remember, use help from your legs only as much as you need to.
You can also use this setup to do negative reps, standing up on the positive and taking your feet off the ground to use your full bodyweight on the negative.
Your biceps will be on fire after a few sets of this one - a bodyweight bicep exercise!
Click this link to the view the video for this exercise:
http://hop.clickbank.net/myguymygir/betteru&l=803

<iframe width="420" height="315" src="http://www.youtube.com/embed/0tlGZgQ8rR0?rel=0" frameborder="0" allowfullscreen></iframe>


About the Author:
Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 20 years. He's published 11 books on weight training, including "The Best Arm Exercises You've Never Heard Of"
Visit his site now to learn more about how this book can take your arm development to a whole new level AND get your FREE sample ebook packed with 7 MORE extraordinary arm exercises!

On-Barbell Tricep


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On-Barbell Tricep Extension-Presses...A Bodyweight Exercise For MONSTER Triceps
By Nick Nilsson
This exercise is an excerpt from Nick's new book "The Best Arm Exercises You've Never Heard Of"...68 unique exercises for the biceps, triceps and forearms. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!
---
Okay, you got me...I had no idea what to call this one. That's a common problem with me because I come up with some pretty wild combinations of other exercises - sometimes the naming is harder than the exercise itself!
Not this one, though. It's a combination of close grip push-up, a tricep extension and almost a horizontal pike handstand push-up/Arnold press. Try and mash THAT into a coherent name.
Anyway, for this one you'll need a barbell and a bench (or chair or whatever) and something to brace the barbell on. I'm using a rack to push the bar up against and that was the easiest but it can be anything solid. A wall won't really work because your body has to go forward over the bar a little ways.
So set a couple of plates on the bar to get it up off the ground a bit then push it up against the solid object. Set a bench a few feet back from the bar (it can be parallel or lengthwise - doesn't really matter as long as it won't slide out from under you).
Set your hands on the bar about shoulder-width apart then set your feet on the bench.

Get yourself into a pike position with your arms fully straight and locked out - this is the start position. This pike position is what makes it different than a standard close-grip push-up - you'll see why in a second.

Now lower yourself down and forward, bending your arms and straightening out your body as you do so.

Bring your body all the way down until your stomach is touching the bar. This is the bottom position.

Now here comes the critical part - you're NOT just going to do a close-grip push-up here.
You're going to push yourself UP and BACK into the pike position where you started...

When you're at the top, be sure to push yourself all the way up and fully lock out your arms. Push your butt as high in the air as you can. This kicks in the long head of the triceps, bringing in the shoulder extension function of the triceps.

It's hard to really get an idea for how this goes in the still pics here but when you see it done in the video, you'll see exactly why it's so effective for the triceps.
You're not only doing a close-grip press but also using your triceps to push your body back up to the pike position. It's a great multiple-angle, bodyweight hit to the tri's.
And let me tell you, even if you're strong, this'll have your triceps toasted in just a few sets.
Now have a look at the video to really see it in action...
http://hop.clickbank.net/my guymygir/betteru&l=804

<iframe width="420" height="315" src="http://www.youtube.com/embed/18H3FWqW-Kc?rel=0" frameborder="0" allowfullscreen></iframe>


About the Author:
Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 20 years. He's published 11 books on weight training, including "The Best Arm Exercises You've Never Heard Of"
Visit his site now to learn more about how this book can take your arm development to a whole new level AND get your FREE sample ebook packed with 7 MORE extraordinary arm exercises!
O