Former Mr. America, Mr. Universe and Mr. World, David Draper, who is to be honoured in London, March 2001, at the OHF Awards, was the quintessential bodybuilding idol of the 1960′s.

Those magic muscle years were dominated by such bodybuilding stars as Frank Zane, Sergio Oliva, Boyer Coe, Franco Columbu, Chris Dickerson, (first black man to win the Mr. America) and the still competing legends Reg Park, and Bill Pearl, and the newly matured Arnold Schwarzenegger.

Dave Draper’s rugged handsome good looks, wide shoulders, narrow waist and back spread, that even Arnold S. believed, in his words to be “The best in the business”. His eye catching, in vogue, long fair hair, resulted in World Wide fame and a ‘nick name’ he hated, but stuck with him – ‘The Blond Bomber’. Today, Dave still writes for the main man who made him famous i.e. Joe Weider and can be checked out online here – www.davedraper.com. Here’s a part of his story………

Dave, the youngest of three brothers, commenced school at an early age, and according to Dave, never felt the desire for ball games. Unlike his father who liked sports. Dave instead concentrated upon gymnastics from the ages of 12 to 16, and grew up fast. Grew he certainly did, unlike most budding bodybuilders who start off lean and aim to add weight and muscle size, Dave Draper started off his physical odyssey, frankly “a fat kid” known at first more for his “chubby cheeky grin and big bulky body” (his words) rather than a man of muscle. He also grew up fast taking on the responsibility of getting married when just 16 years old to Penny, eighteen months later having a daughter Jamie.

At times introvert, almost shy, the young Dave Draper set out to lose fat and gain some shape, as we said at first with gymnastics by 17 weighing 170lbs at 6ft. According to Dave, he became inspired by a muscle magazine cover and contents, and thus took up training, working mistakenly, as many beginners do, mainly on upper body, neglecting his long legs, resulting in a bulky 240lbs bodyweight and large chest of around 50ins, but thighs of just 22ins. So Dave, once aware of his mistakes, worked harder on legs,and ultimately resulted in reaching 21 inch arms, 54 inch chest, 33 inch waist and 28 inch thighs – with the power to match the muscle size.

Part 2 Continues Next Week… acknowledgements to Bob Kennedy, Joe Weider and Dave Draper

Train hard and be strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

Training philosophies and practice
Roy was a great believer in plenty of leg training,saying, “Leg training is considered hard work by most, but actually by working your legs, you not only increase leg size but you condition yourself faster.

This is because leg work incites heavy breathing, helps to condition you, and aid you in gaining bodyweight. Squats do more to increase metabolism and thus helps many to put on weight, while at the same time, leg work helps one to grow stronger. So leg work should be included in your training if you hope to be better developed and stronger”.

Practising what he preached, Roy never neglected leg work in training. Like most top bodybuilders, did a lot of squats, which quickly made his legs respond, later enabling him to concentrate on other exercises to maintain the balance. Leg exercises as well as basic squats, included ‘hack’ squats, leg extensions, leg curls and all varieties of calf raises, always aiming for full stretch of calf muscles.

Reps were usually high at 20 on average, using 5 sets of each exercise. Every exercise began with a light warm up set, followed by ever increasing poundages, the following sets, although still aiming not to drop reps. Roy at times trained his calves 4 to 5 times a week. All exercises were completed in good form with complete extension and contraction.

Most notable in Roy’s physique were his terrific full bodied biceps and arms in general. Huge muscular arms are of course the hall mark of a champion bodybuilder, some muscle men being able to sway physique judges solely on the size of their arm’s, and overlooking other body parts, such is the magnetism of mighty arms. Roy at just 5ft 7ins, had huge arms, with a perfect harmony between triceps and biceps.

Like all other groups, with the exception of calves, he only trained arms twice a week on a split routine and set system, using 3 exercises for the biceps for 5 to 6 sets of 10 reps – e.g. for BICEPS he did:

Single arm seated concentrated curls, preacher curls & incline dumbbell curls. For TRICEPS, exercised immediately after biceps, he used triceps push-downs on pulley 5 x 10, super setted with triceps kick backs. Then triceps extensions, single arm again with cables, alternated with parallel bar dips. 5 x 10 reps. Roy also trained shoulders on the same day as arms.

Anyway, we are saving the best till last, and next week we shall be learning from the master who runs over a few bodybuilding exercises for chest training.

Train hard and be strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

With Bodybuilding Forums “As With Everything In Life You Get What You Pay For…”

There is no doubting the quality of the information available to you on the No Bull Bodybuilding Forum – and you KNOW that I am always on there – always available to you. I’m not new to this game. I have been advising athletes at all levels on bodybuilding, training and steroids for many years. This is information you can trust!

There will be no 13 year old kids, no idiots – just serious people, real knowledge, and the security of knowing that you can speak with someone who has trained 80 first placed athletes in the last 4 years alone. Now ask yourself a question. Where else can you do that?

“Act NOW – Prices WILL Increase Later”

I said it above, but let me repeat it so that you are completely warned. This bodybuilding forum is still relatively new, and will improve with time as the “database” of “questions & answers” and knowledge grows. As a result I will definitely be raising the prices in the future. So take advantage now of this offer, and give your training the edge it needs – REAL NO BULL KNOWLEDGE

Don’t wait, it just doesn’t make any sense at all to wait, not for the money we are talking about. When you subscribe right away you will lock in your $14.95 per month for as long as you remain a member… irrespective of how much we increase prices you will NEVER pay more.

Just a collection of like minded people from around the globe, Sharing their opinions and experiences. And without the holier than thou attitude seen elsewhere.

It’s all done with respect and good humor, I’m hooked.

Taff
Board Member

Learn How You Can Instantly Access The Greatest Bodybuilding Forum, With Easy To Understand, 100% Useful, Bodybuilding And Anabolic Steroids Advice Ever Crammed Into One Place…

(IMPORTANT NEWS — SAVE $49.95 — for an EXTREMELY LIMITED TIME ONLY I am going to waive the $49.95 initial fee, see full details by clicking on the next link below)

No Bull Bodybuilding Forum – www.MickHart.com/Board.html

Train hard and be strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

Yes, even though I charge people thousands of dollars for the same kind of advice, I’m offering it you, here and now, for less than a measly 50 cents a day.

It’s true, for a long time my most lucrative consulting has been my “Advice Line” where people happily pay me either $750 a week or $1400 a month for ongoing telephone, fax and email support including regular “get togethers” to visually see progress.

My accountant thinks I’m stupid, he told me I will do permanent and serious damage to my consulting business, by giving the same info away for a real fraction of my “Advice Line” prices. But you know what I don’t believe him and I don’t care.

I want to make this bodybuilding forum like nothing ever seen before, I hate the mainstream mags with their lies and hypocrisy and I want to get real info out to the regular bodybuilder in the street who cannot afford $750 a week. You see that guy will never have a chance if he can’t access info like this.

But let me explain something, these prices WILL NOT LAST FOREVER. I don’t know when and I don’t know by how much, but the 50 cents a day will not last forever, you can count on that.

Here’s how the membership subscription works…

Membership costs $14.95 US Dollars a month – about 10 Pounds Sterling, plus a $49.95 initial subscription fee. Let me explain why we have this initial fee…

… In the past we have had cases where people have joined the bodybuilding forum, and for a full month asked me all their questions, (including where they can buy steroids), they have received complete cycles with dosages etc, massive amounts of nutrition advice, been told which supplements to take and when, plus trade secrets about cutting and competition preparation… and then when their month was up they asked for their money back using our guarantee…

… The result was they had a full month of consultation with me and never paid a penny. Now that’s not playing the game, hence I introduced the initial subscription fee along with the small monthly amount.

Now the purpose of this bodybuilding forum is to put REAL INSIDE information in hands of the regular guy, for a fair and reasonable… and highly affordable amount of money… not to have freeloaders blatantly take the piss out of me. Hence the $49.95 initial fee is there to prevent that in the future.

The actual monthly subscription fee is only $14.95 — I made it this because it’s about 10 pounds sterling, which really is ridiculously low… it equates to a daily amount of 50 cents a day (approx 30 Pence)

This amount is nothing compared to what bad information can cost you. I personally know hundreds of people who have either been ripped off or who have literally wasted loads of cash on training and steroids over the years – money that they could have saved with good advice. I’m sure you know of similar cases as well.

Well let’s just put this 50 cents a day into perspective for a moment. What can you actually buy for 50 cents (30 pence) a day? Imagine if you smoked (maybe you do) it’s less than 2 cigarettes would cost you. In the UK it’s less than the cost of 1 beer a week (actually it probably is where ever you live).

When you consider what is on offer, this kind of investment in knowledge for yourself is exactly that – an investment, not a cost!

Let’s face it – what use is it spending hundreds a month on gym fees, supplements, food, steroids (maybe) if you don’t have the knowledge necessary to maximize the benefits of all your spending and training.

Without proper knowledge you could be wasting huge amounts of time and money. It is pure common sense to find and invest in a reliable source of information…

Learn How You Can Instantly Access The Greatest Bodybuilding Forum, With Easy To Understand, 100% Useful, Bodybuilding And Anabolic Steroids Advice Ever Crammed Into One Place…

(IMPORTANT NEWS — SAVE $49.95 — for an EXTREMELY LIMITED TIME ONLY I am going to waive the $49.95 initial fee, see full details by clicking on the next link below)

No Bull Bodybuilding Forum – www.MickHart.com/Board.html

Train hard and be strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

So, here we have it, straight from the mouths of No Bull Online Bodybuilding Forum members, some very real reasons why you should be joining us to get your Steroid Advice…

“This is direct access to one of the world’s top training experts…”

There is not another bodybuilding forum anywhere on the Internet that is managed and moderated by someone who has coached 80 first placed athletes in the last 4 years alone. I’m not trying to “blow my own trumpet” here, it’s just a fact.

This means that the knowledge available to you here is simply not easily available anywhere else, and I won’t hold anything back, that’s just not my style.

You can ask ANYTHING, we can openly discuss ANYTHING; steroids, nutrition, supplements, suppliers, cycles, stacks etc. There will be no censorship…AND you can be assured that I will be watching and controlling the content so that no one gets false information or ripped off.

“… if you are looking for QUALITY information on ALL aspects of bodybuilding along with a friendly environment and a collective of like minded individuals then this is THE place to be. The internet is full of bodybuilding forums offering useless (often dangerous information) and you certainly won’t find any of that here. Most bodybuilding forums operate purely as an advertising medium and are biased in their opinions, often with their profits in mind.

I have been on many bodybuilding web sites and this is the only one I would call home. Real people with real lives who will help you achieve your hopes and dreams as well as share all of your troubles and misfortunes; all with an added touch of humour and friendship. We are here because bodybuilding is our lives…” Darren. Board Member

“Like Having Hands On 24/7 Personal Coaching..”

I do offer personal “one on one” coaching – but I know that many people are not yet at the stage where they need such a level of consultation. However, many people do need, (and have asked me to offer), a certain level of coaching – answering questions about training, nutrition, drugs, all kinds of stacks and cycle advice – and YES steroid supplier information.

So this is exactly what the new bodybuilding forum is all about. More than just a discussion bodybuilding forum – a real “Uncensored Questions and Answers” on any topic you wish to ask – including ALL steroid confidentialities, and you can be guaranteed that the information is as good as it gets.

I would consider myself one of the many fans of No Bull Board. For me the bodybuilding forum has all the information that I would want in a way that actually makes me want to read it. With some of the other body-building / training websites and forums the information is delivered in a format not to educate but seemingly to show how intelligent the writer is and how ignorant the reader is.

This one gives you the information straight to the point but with a healthy attitude of humour in itself. The best thing that I find is as was mentioned before the information comes from real people who are as genuinely interested in your success as you are yourself. Davyk. Board Member

Learn How You Can Instantly Access The Greatest Bodybuilding Forum, With Easy To Understand, 100% Useful, Bodybuilding And Anabolic Steroids Advice Ever Crammed Into One Place…

No Bull Bodybuilding Forum – www.MickHart.com/Board.html

Train hard and be strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

Now first of all I’d like to thank Lawrence for sending us his muscle growth tips, and you should really have a go at his bodybuilding workout routines revealed below…

You think you know better? Well I’ll be the judge of that, but I’d love to hear what you consider to be effective muscle growth tips, so if you want your bodybuilding workout routines published on this blog, then send them to mick@mickhart.com

I have been training seriously for the past two and a half years, with reasonable progress until I hit a plateau in the past 6 months. After serious gains, going from 170 lbs. to 210 lbs., in 6 months, and then leaning up to 190 lbs. Once I hit there, I tried to increase my weight and the weights I was using, but I had hit a brick-wall (although with the supplements I was using previously – provided by Mick, I would have gone through the wall and come out the other side, but that’s a different story).

I had limited motivation and could find none in the magazines that I was reading (No Bull excepted). I thought that I would have to start using the puffy machines to gain some motivation, but then thought … NO WAY, I’M NOT A GIRL, ONLY WOMEN WHO DON’T WANT TO PUT ON MUSCLE USE MACHINES!

I started on a method of increasing my strength and my muscle mass at the same time. If you are hoping to read about some incredible routine that will give muscle mass and lean you up at the same time, this is not it. This routine will give you increased muscle mass, but not necessarily the lean part.

What you need to do is find your three-rep maximum, and also your six rep maximum. From there you can start the workout. Each time you do a set you will feel more powerful, and also quite tired, but you must continue. This bodybuilding routine should be used for a maximum of six weeks, and only every six months.

Routine 1 (Chest and Back)

Bench-press 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Lat pulldowns 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

Incline bench 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Cable rows 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

Flyes 1×6, 1×6, 1×6
1 arm rows 1×6, 1×6, 1×6

Routine 2 (Shoulders and biceps)

B/bell press 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
B/bell curls 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

D/bell press 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
D/bell curls 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

Lat raises 1×6 (1×12), 1×6 (1×12), 1×6 (1×12)
Conc curls 1×6, 1×6, 1×6

Routine 3 (Triceps and lower back)

Cl grip bench 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Deadlifts 1×4 (1×7), 1×4 (1×7), 1×4 (1×7)

Pushdowns 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Back extensions 1×15, 1×15, 1×15

1 arm ext 1×4 (1×7), 1×4 (1×7), 1×4 (1×7)

Routine 4 (Legs)

Squats 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
H/string curls 1×7, 1×7, 1×7

Leg Press 1×3 (1×7), 1×3 (1×7), 1×3 (1×7)
Lunges 1×8, 1×8, 1×8

Calf raised 1×8, 1×8, 1×8, 1×8

All of these bodybuilding routines call for supersets, for example, day 1′s first exercise should look like this:

Do B/press for 3 reps (max weight), then straight to pull-downs 3 reps (max weight), then back to a lighter weight for 6 reps on bench, then back to a lighter weight for 6 reps on pull-downs. Then you get a rest (2 mins should be long enough get all your strength back for the next quadruple giant set.

Each time you go back to do these routines, try to use a little heavier weight, and by the end of the six weeks, you should have increased the weights you are lifting by quite an amount.

When I started this routine, I was benching 130kgs for 4 reps; now, only 4 weeks later, I can do 150kgs for 5 reps. Not bad for someone who weighs 92 kgs.

I have enjoyed writing my first article for Mick, and can quite honestly say that Mick has been a great mate and also someone to turn to, to bounce ideas off, not just for bodybuilding training, but also supplement and nutrition ideas.

Well cheers Lawrence, you really know your stuff!!!

Remember if you want your bodybuilding workout routines published on this blog, just send them to mick@mickhart.com

Train Hard, Learn & Be Strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

In the previous articles we have taken a look at the different muscle groups and just how we can spice up those boring bodybuilding workout routines, and really impress the other guys at the gym…

Now, you can bet we have missed some muscle groups out, low back and biceps for instance, all exercised by moves mentioned. You don’t really want me to list the alternate biceps exercises do you? The whole idea is not a lesson in anatomy, but simply a suggestion to try alternative exercises now and then, swap barbell curls with seated incline dumbbell curls, for biceps, swap around your leg exercises, change reps, sets and even workout times.

(You may even make better progress if you swap gyms or workout partners. and no I am NOT suggesting wife swapping).

Does your workout partner encourage you enough or even hold you back? Too slow? Taking too long to recover in between sets? Even a repaint of your home gym, some new pictures to inspire and most of all a re-think of your motives for workout…

…(it can’t be to become rich and famous, few if any bodybuilders ever make money, and most are more likely to get infamous than gain stardom. We all know ‘life sucks’ or is it back to the hoover again?)

But you can improve YOURSELF and set your own goals and targets and sod those who run down bodybuilding. It takes a lot of guts and self control to train on a regular basis. Just make sure you are getting the most out of your bodybuilding workout routine efforts, and that you’re not sweating away for nothing.

Train Hard, Learn & Be Strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

Anyway, logically in the final of our bodybuilding training routines; but paying most attention to variety, we move down to the legs. So, onto the quads or QUADRICEPS FEMORIS, vastus internalis, lateralis and vastus medius. The latter set now often referred to as ‘tear drops’. These are the extensors of the thighs, balanced by the biceps of the thighs, which is the large muscle at the back of the thigh, brought into use when the leg is bent bring the foot to the buttocks (and very easy to cramp ..ouch)

The best bodybuilding exercises for these is the leg curl machine, usually found in both home and modern gyms. Athletes develop such thigh biceps by sprinting and other track events. As for the earlier extensor muscles of the thigh, all squatting moves, front squats, hack squats, straddle lifts, leg presses, smith machine exercises, bench squats, partial squats, unlocked squats, sissy squats and again all sporting activities like running and especially jumping.

Its easy to change your bodybuilding training routine often, yet still use the best exercises with just a little imagination and thought. Better still is to change frequency of workouts and sets and reps, shock your muscles out of that apathy. If you usually train 4 sessions a week, drop it to three and notice any change. If you improve, so much the better, if not, simply drop back to your original plan. But do give it all some thought, nothing is written in stone – see what works for you by trial and error.

At rock bottom now we come to the CALVES or gastrocnemius (Greek name from frogs bellies would you believe) with the main muscle group on the front of the shin being the tibialis. The calves are exercised almost continually, whenever we are standing (I do heel raises on the kerb when waiting for a bus, to much amusement of other passengers) or moving upright.

All sports of the running variety, especially sprinting (try running in soft sand) develop the calves, but of course bodybuilders isolate the group further and use heel raises, best on a block to stretch fully the muscles. Try a variety of foot positions for both calves and toe raising for tibialis. Calf machine raises, calf raises seated with the barbell placed across the knees, and perhaps best of all, single leg calf raises, holding a dumbbell for added resistance and with toes on a block to stretch the muscles to the max.

Next week we won’t be looking at any particular muscle group in particular, but we will be focusing on other ways to bring some variety to your regular bodybuilding training routines, so until then…

Train Hard, Learn & Be Strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

So, the next muscle group on our extreme bodybuilding workout hit list is the tank tops friend, the LATISSMUS DORSI, or as us muscle heads know it, the lats. Like the pectorals, this set of muscles respond favourably to training soon developing bigger and better than the non-weight trainer. You can always pick out a bodybuilder by his better than average lats, which adds greatly to the beach type V shape physique.

Choices of muscle growth exercises include all variations of pull downs on the lat machine or whatever piece of fixed apparatus you may have in your gym. Or simply practise chins or pull ups on a bar. All types of chins or pull downs from pull downs in front or back of neck, wide or narrow spaced grip, single or double arm pull downs (or chins) all work the lats and biceps, with a little help from the forearms as well. You can do lat machine pull downs with nice chrome bars, or use a thick tought rope over the handles ….it all helps!

If you still have a set, use chest expander overhead pull downs – the ultimate in full contraction from cables. Gymnasts display great lats and triceps and fully high biceps with all the rope climbing and bar work they practice. Again such things like climbing also really develop a strong grip.

Already we are half way down in our anatomy travels, and next is the waist or abdominal region, in the main being the ‘six pack’ or rectus abdominus. This area is developed by the many kinds of leg raises both with straight or more recommended bent legs, especially if you suffer with low back aches from hip muscle imbalance (shortened muscles of the ilopsoas) Use also sit ups again with legs bent, more commonly termed as crunches.

Begin from floor and work up to crunches on incline ab bench or hanging knee raises from chin bar. The abs really do move over a short range of inches or perhaps more cms. After that low back group, mentioned above, known also as PSOAS, comes into play. Although relatively unknown, it is extremely important and can result in major muscle imbalance causing many problems, the main one being ‘bad back’, limping and bad posture. So avoid any sort of old fashioned toe touching exercises unless you are anatomically suited to such movements, and few are.

Now when it comes to extreme bodybuilding workouts, for the side muscles of the waist or obliques, the most used exercise is the side bend, using a heavy dumbbell. All overhead lifting effects the obliques, so if you use free weights, chances are your obliques already get plenty of work., but diet will of course show them up to full advantage, rather then being overweight and having ‘love handles’.

By passing the sexual organs and penis enlargement methods, from vacuum pumps (how do you explain to the wife how you caught your willy in the hoover??) to Karma Sutra insect stings to swell the old sleeping serpent, we move quite rightly to the upper thighs and buttocks.

Whilst most people do not wish to enlarge the buttocks, they are mighty important muscles, and gorgeous glutes or the gluteus maximus, can and do look better with exercise, even if its just to lose unwanted obesity in that area – usually a female desire.

The glutes are exercised in all dead lifts, straddle lifts, leg presses on various machines, all types of deep knee bends and most weight lifting. High rep half squats along with sensible dieting MAY spot reduce this area somewhat, although any exercise has a toning up effect and will reduce fat so long as the calories are limited.

So that’s enough for today’s bodybuilding training routines and muscle growth tips, until next week when we will come to the end of this series of extreme bodybuilding workouts.

Train Hard, Learn & Be Strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

So let’s continue at looking just how we can add some spice to those routine bodybuilding workouts and exercises…

Also recommended for building arms are fixed machine PEC DEC and similar compressions machines found in all top gyms for those without weights or again for a change, or even warm up, try the many forms of press ups or floor dips. These too have multiple varieties of exercising, from hand spacing changes, to high fast press ups, with hand clapping in between pushes or even single arm push ups, or on finger tips. The latter used often by martial experts really impress non-bodybuilders.

For upper chest workouts, try INCLINE bench pressing, again using free weights, (make sure you have spotters around and still awake!) or machines with barbells and dumbbells or the reverse stance of floor dips with your feet raised higher than your head. For lower pecs, use the old standard vertical dips on parallel bars, adding extra resistance when you can exceed 20 reps with a weight attached to your lifting belt. Make sure you do complete full range movements and not just slight unlocking of the elbows – great also for triceps and lats.

Just think three popular muscle groups exercised in one go -must be a bargain! To gain chest EXPANSION and the lung fitness and accompanying health benefits, the best and proven exercise is the combination of SQUATS along with breathing pullovers. The prime requisite is that you perform enough high reps squats to make you literally gasp for breath, so you would need to squat for at least 20 reps, using around bodyweight in poundage, followed immediately by the pullovers, using a medium to light dumbbell, swing bell (centrally loaded dumbbell rod) end over or cross over a bench.

You can also use pulley arrangements. The main thing is to use light weights with the emphasis on stretching your rib box to the full. Aptly named because they look like the teeth of a saw, i.e. SERRATUS MAGNUS, these muscles are now noticeably pronounced in most muscular line ups, making a beautiful tie in with the abdominals.

To fully develop this group, include in your workout, prone flying exercises, and pullovers on bench. Do both straight arm and bent arm pullovers, the latter allows a lot more weight and is great also for lats. Early lone trainers often had to pull over the barbell first before using it for bench presses, and some impressive poundages have been recorded in this lift.

That’s it for today’s look at boosting your Bodybuilding workouts And exercises, so have a go to put these muscle building tips into action, and please feel free to share comments with other bodybuilders in the comments form below, or just join us on facebook and write on my wall!!!

Train Hard, Learn & Be Strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“