Saturday, November 26, 2011

The #1 Factor To Build Muscle(free gift included)

Question: Please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains

Answer Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym.
We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the
Exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem!

Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it or not).

The first thing you need to do is identify your desired goal. If your goal is to build muscle, then you have come to the right place and you should take a minute listen up.

The one and ONLY most important factor that you need to consider when it comes to your quest to build muscle, is TENSION. (more on that in a minute..)

We have all heard people speak about mind-muscle connection, or that you’ve got to really “squeeze” a muscle to make it grow. I don’t know about you, but for most people this is a really hard concept to figure out. Those of us that “get” what it means, still really have a difficult time putting it to action.

The good news is, this is quite a simple concept and I will show you how to apply it to building your muscles literally TWICE as fast.

Here is what you need to know:
Muscles communicate in terms of tension. They have absolutely NO idea how much weight youre lifting. They only know how much tension or torque is going through them.

What if I told you there was a way to perform more or less ANY exercise so that you could FEEL it EXACTLY where youre supposed to feel it, AND increase muscular tension with LESS weight to get results TWICE as fast in half the time. Sounds pretty cool, right? I’ll explain.

YOU can control exactly how much tension or torque that goes through a muscle you are working at ANY point in the workout.

You have complete control over HOW HARD you squeeze, HOW LONG you work, and most importantly EXACTLY WHERE you squeeze and contract.

You can selectively train EXACTLY the muscle youre supposed to be and not train anything that you don’t want to be.

Every guy out there knows what im talking about. We've all don’t bench presses and got NO pump in our chests but our delts and tris were cooked! No more, gents!

I would like to take this moment to introduce to you the revolutionary muscle building technique called INTENTION!

The way I describe intention to people I encounter that are unfamiliar with it is this:

“Intention is the CONSCIOUS INTENT to create TENSION in the muscle”

I know, I know, sounds a little hokey. BUT the fact of the matter is that this is BY FAR the best way to ensure you are maintain tension on the working muscle.

The number one most highly correlated factor with building muscle is “TIME UNDER TENSION”. The longer you can keep tension directly on a muscle, the more you control the rate at which that muscle grows.

You can do a bench press all day long, and if there is not tension in the pecs, you WILL NOT build pecs. Why is it that some people can build great chests while bench pressing while others cant? Because some peoples “genetics” all them to
thoughtlessly keep a greater amount of tension in that muscle!

We now have the ability to do this consciously. The best part is, IT'S EASY!!

INTENTION in action.

The most simple example of intention exists on the bench press. Grab on the bar in front of you, just like you would on a bench press. You can use any stable surface for this example. I will use the edge of my desk. I grab the edge of my desk about equally as wide as I would on a bench press. Hold on firmly, and without letting your hands move from that
position, “shove” them toward each other. What happened? Your chest contracted didn’t it?

Now imagine doing this exact thing through a range of motion, like in a bench press.

WOW! You just created continuous tension in the EXACT muscle you wanted to! Pretty cool right!?



Discover the 5 tricks to double your gains >>> Grab the free report NOW!!

By Alex.M

Friday, November 18, 2011

Customize your own fat loss diet

Its time for enlistment for Army. My "hard earn muscle"!!. You cant control the outcome, you can only control the behavior. I will do what i can do. But will still make an effort to post every now and then. Even though is 2 years of Army life but im not gonna waste it. I will make use of  free time to learn new things. No Excuses!

Anyway, i will show you the rules you need to follow in order to be successful in the gym.This Same mindset can be apply out of the gym.

1) You need to adjust your mind set
  Most people get started without even having the will to succeed. To me the psychological  part is the most important of all. It is not actually that hard to diet down as long as you have a goal in mind. That goal got to be strong enough for you to stay focus . If you dont not , find one!

2) Consistency. I see alot of people saying  wanting to do this and that . But they are not consistent. You got to aim for 90% compliancy. For example if you have 42 meals a week, 90% of it(38 meals) got to be perfect. Remember you are what you eat.

3)Going to the battle field without a plan. Most people in the gym have no freaking ideas what they are doing. .If you fail to plan, you plan to fail. Have a notebook, write down what you should be doing in the gym instead of wandering around.

4) Measuring your result. Most people just hope miracle happens . If your not measuring your progress ,you will have no idea where you go wrong.If you are not seeing improvement you should look back and ask yourself whats wrong. If what your doing were already right then ask yourself this,why are you not getting any result. "Whats measure can be manage".

5)Never back down!  Never ever ever give up on yourself. If you did ,thats it. You dont stop when your tired, you stop when your done crossing the finishing line with your hand held victorious .  Trust me, you will eventually get there.


Your diet plan,

1) Protein with every meal
2)1 grams of protein per pound of bodyweight(lbs)
3)no fats for pre and post workout.
4)Avoid  the most deadly combination , Fats and Carbs. Its either Protein + fats or Protein + carb.
Insulin+fatty acid in blood stream = fat gain
5)Protein and fat combination 45mins before your bed time and minimize your carb intake to maximize Growth Hormone level.


You should start from 14 calories per pound of body weight . So if your 200 lbs then you should be taking 200x14= 2800 calories everyday. This should be your starting point. This is just a numeric number. You will never know how much you should eat until you put it into action and measuring your result.


If you think this is alot of information, you will be amazed with the info shared in Live Large Tv .Watch the preview now.        >>>>LIVE LARGE TV<<<<<<<<<<<.

There will be 20 episode of live large for each season + Exclusive footage you never see before ++secret training by top bodybuilder and many more. You will be amazed how much info you can get for the price of less than 2 protein bars a Month.

Be a action taker now!!!! >>>>>>>>>>  LIVING LARGE <<<<<<<<


By Alex Mok

Tuesday, November 1, 2011

Free gifts From IFBB pro(limited)

Ben Pakulski the man who's coin an IFBB pro builder is giving out FREE DVDs to the first 500 early birds.

Im sure you want it too. I mean who doesnt like free gifts : )

So grab yours now ASAP! The link is below .

~HURRY UP! >>> 500 COPIES ONLY <<<<<GRAB IT NOW!~

Alex Mok

Monday, October 31, 2011

Things to take note during your fat loss quest

To me losing weight is as simple as  changing your clothes. Any idiot can do it. The challenge is how much fat you can shred off without the lost of muscle mass. And most people are  too concern with what the scale shows. You might be proud to tell someone you lose some weight but the problem is do you look any different? Your weight fluctuate everyday base on the water in your body and the amount of food your eating .And of cause your muscle mass and your fats.



To me it will be better to weigh yourself every week  Because
1)It takes time to melt the fat off.You got to be patient.
2)Weighing yourself everyday will have an psychology disadvantage on you . Seeing the weight going up and down will leave you more depressed and give up eventually.

Try weighing  yourself around the same time .  If you weigh yourself before  training then keep doing that . You will see a huge fluctuation weighing first thing in the morning and before you sleep ( remember the amount of food/ glycogen and water in your body) . And also use the same scale machine because different machine will show different result.


Next post im gonna show you how you can customize your own fat loss plan. Stay tune!

By Alex Mok



Sunday, October 9, 2011

The power of Vitamins part 2

 What a busy weekend.I hate hang over,feeling so tired the next whole day.
Lets continue from where we stop. 

Vitamin C

It helps to strength tissues, helps in healing, production of red blood ceels, fight bacterial infections and regulating cholesterol.

Source: Most fresh fruits and veggies.

Vitamin D

It support proper calcium absorption and keep your skin healthy.


Source: Deprive from sunlight, cod liver oil, salmon,mackerel.


Vitamin E

Along with Vitamin A, Vitamin E helps seek out and destroy those free radicals.


Source: Polyunsaturated and monounsaturated vegetables and cereal oils.

Vitamin K

Vitamin K is needed for the formation of prothrombin ,which is required for blood to clot.Vitamin K has also been linked to bone density. Supplementing with it can help promote strong bones.


Source: dark green leafy veggies

Vitamin B5( pantothenic acid)

It is involved in production of red blood cell and adrenal hormone.
The body converts pantothenic acid to a catalyst called coenzyme A, which is very important for energy production in the body. It also helps maintain cholesterol level.

Source:Most grains, vegetables, and meats


Vitamin B7( biotin)

It  plays a key role in the metabolism of proteins, fats and carbohydrates.It increase energy levels, and by supporting efficient digestive, biotin may also promote weight loss

Source:oatmeal, vegetables, peanuts, mushrooms, egg yolks, rice, nuts, spinach, potatoes and poultry and beef


New week is approaching. DO what you have to do.Get it done and dont give any excuses.

Peace out.
Alex

Friday, September 30, 2011

How to get their easily

Hey everyone! How's the week going. Just wanna talk about why people failed to get things done most of the time before i continue "power of vitamins Part 2".


The one reason  is that people love multitasking. They  wish to get all things done at once. I would say this is BS. How can you focus on so many things at a time?How do you expect it to be done nicely. I like to call this "broken focus".  If we focused on the main issue in front of us, we could KO it in no time and move on.Holding all the problems in our mind will just overwhelm you.

 What you should do is  take one step at a time.Dont make it  more complicated then that.Its actually not as hard as you think. Dont ever be greedy. Inch by inch ,life is a cinch . Yard by yard life is hard.
. Applying this to all areas of life will make things far more easier and less stressful which reduce your cortisol level(stress hormone ). Rise of cortisol level will turn you into catabolic state which breaks down your muscle tissue leading to lower metabolism.


SO....Focus on the main prize and dont worry about the little things.

Enjoy the weekend! Peace out.

Alex

Monday, September 26, 2011

The power of Vitamins

What are Vitamins? Vitamins are substances , which are natural and organic. They are essential and we need it in small amount to sustain life. Vitamins are organized into fat-solublewater-soluble categories. The fat- soluble vitamins require a fat-based environment in which to function, and the water soluble vitamins require a water-based environment. and

Vitamins A, D,E,K >> They are fat soluble and require a sufficient amount of minerals and fats in order to be properly absorbed within the digestive system and these vitamins are stored in the liver.

Vitamins B,C,folic acid, Biotin; and Pantothenic acid

Ok lets take a close look at each of the Vitamins.

Vitamin A  (Retinol) 

Vitamin A has a well-established relationship with normal vision ,helps keep bones,skin and red blood cells healthy and is also needed for immune health.

*A precursor to vitamin A is beta-carotene.( A precursor is a substance that, under proper conditions, is converted into the active form of vitamin.)

Source: Retinol : egg yolks,fish oil,butter,liver
              Beta-carotene: dark green and brightly pigmented fruits and veggies.



Vitamin B1(Thiamin)

Vitamin B1> Convert energy from food(carbohydrate metabolism).
Source:whole grain cereals, enriched grains, pork, beans

Vitamin B2(Riboflavin ) 

Vitamin >Protein , Carbohydrate and Fat metabolism

Source:Milk and dairy products, eggs, dark green leafy veggies, whole grains cereals and enriched grains.

Vitamin B3(niacin) 

Niacin is involved in energy production from protein,carbohydrate ,fat; and glycogen synthesis.

Source:Milk ,eggs ,turkey,chicken  <<Food high in tryptophan( amino acid that can be converted to niacin)
            Whole grains ,enriched grauns lean meat, fish, poultry << food high in niacin 

Vitamin B6(pyridoxine)

Vitamin B6 are involved in metabolism of protein and carbohydrate. They support immune and nervous system and provides optimal energy level. They also help produce insulin, neurotransmitter and enzymes.

Source:whole grain,cereals, meat,fish and eggs.

Vitamin B 12(cobalamin)

Vitamin B12 helps with protein,carb and fat metabolism, protein synthesis , neurotransmitter formation and glycolysis (ATP produced through the breakdown of glycogen to glucose.) 

They support the Central Nervous System so that you function at your best and are also the key elements for supporting fat loss and muscle building 

Source:Eggs,meats abd milk


I will be posting for information for the remaining Vitamins on my next post so stay tune :)





By Alex





 

Friday, September 9, 2011

Tip to keep your fat off

I came across this article about how you can eat less and satisfy your stomach.

>>>>> Just 1 simple step <<<<<

You can try this little trick this weekend and see how it feels.


Enjoy!!


By Alex

Wednesday, September 7, 2011

Funny Shit!!!

Its hilarious seeing ppl get prank :)
 Enjoy!






Hope it brighten up your day :)

Alex

Monday, August 29, 2011

Tips to maximize muscle tension=bigger muscle

Hi guys hows training going on?Hope your not slacking off. Today im goin to talk  about " form". Lots of guys i see in the gym tried to lift as heavy as they can by sacrificing form ,cheating and using their momentum to get the weight up.



For example a bicep curl. They use "body language" arching their lower back to curl the weight up and lower the weight as fast as they can. This place alot more stress on your lower back rather then your bicep and might cause injury. Why bother doing it? Just head over to do back extension.


You should minimize the momentum and maximize the tension on your bicep. Try curling it up without much "body language " and control on the way down .This is a "mid range" exercise. I like to use a 4010 tempo, 4seconds of lower the weight,0second pasue at the bottom, 1 second up explosive and 0 second pasue at the top. However you can use a bit of momentum to squeeze out those last few reps.
                                          Feeling really pump after a arm workout


Conclusion: Control, stretch ,power!!  It doesnt matter how much you can lift,is how you lift it efficiently placing maximum stress on the specifically target muscle group that grows the muscle.



Train hard, train smart and train safe!

Alex.

Sunday, August 14, 2011

Tuesday, July 26, 2011

Sunday, July 17, 2011

Biggest loser

This is a video to show you that if you have control over your mind you can achieve "anything"



By Alex


*P.S. Ask yourself how badly you want it.
If there's a will there's a way.

Sunday, July 10, 2011

Mind over body

Here's a little motivation to kick start the new week.



Enjoy!!

By Alex

Sunday, July 3, 2011

bicep blaster

Biceps are a very slow responsive muscle group for me.Sometime you just have to use different kind of techniques to shock it to grow.I recommend you to train your biceps first if your it is your main focus.Many people might have trouble getting the peak ,outer thickness or inner thickness of biceps.

Exercises that help with height(peak of biceps) are:

-Concentration curls
-Add a twist when doing a dumbbell curls(palm facing in when starting and face up as you twist)
-peak contraction(Flex your biceps as hard as possible when at the top of the movement)
-Include 3-4 burn reps and birng down the weight only 1/3  (upper curls,it resemble the 21's)

                                                           Look at Arnold's bicep peak.


For mass and outer thickness

-Close grip barbell /preacher curls

For mass and inner thickness
-Hammer curls
-Barbell or Dumbbell curls/Wipe grip
-wipe grip preacher curls
-incline Dumbbell curls


To crank up the intensity  you can superset your exercise,biceps-back / biceps- tricep...or even tri set.

Here's a sample killer biceps routine:

Biceps tri sets part1 :
Wipe grip barbell curls
close grip barbell curls
Reverse barbell curls(overhand)
 4sets  of 8 reps

Biceps part 2:
3 of 12reps arm db Preacher curls



For biceps part 1 Start with the wide grip barbell curl x 8reps follow by(no rest) x8 reps of close grip barbell curl follow by x 8reps reverse barbell curls(overhand) .Rest 60 seconds after 3 exercises.This is 1 set.

*For db preacher curls focus on supination at the top  of the movement, turning your pinky towards your side delts. No rest is needed for db preacher curls. Just switch arms after your done with 1 set.
**Heres an extra bonus for some of the more extreme guys out there. Do a 4 sets of  20-30seconds isometric hold for your biceps(turning your pinky outwards ,squeezing them as hard as you can , squeeze like they own you money resting 10seconds

Its gonna be a Blast!!Just dont hate me when you cant straighten your hands.
Enjoy!!


By Alex Mok

Tuesday, June 28, 2011

Live large ep 20

Vince talking about the difference he make in competing in various shows.


Live large ep 20<<<<<<<<<<<<<<'


Pro bodybuilder giving advice on nutrition,training and how he stay motivated...

Click Here <<<<<<<<<<<<

And by the way,  this will be the last episode of season 1 of live large so dont miss it.


Enjoy !!    <<<<<<<<<<

Tuesday, June 21, 2011

Motivation

Have been busy this few days,hope everyone is training hard.Enjoy the video!

Tuesday, June 14, 2011

Live large ep 18

Whats stopping people from getting the body they desire?
I think people should stop giving excuses and blaming others for not getting the result they want.

Live large ep 17          <<<<<<<<<<<<<<<<<

And in this episode of live large you will see some of the ripped guys.........

Enjoy!                          <<<<<<<<<<<<<<<<<

Monday, June 6, 2011

Goal setting to help you achieve ANYTHING in life

Why Do We Need Goals?

1. Goals give you direction for all areas of life: physical, mental, emotional, relational,    career, material, contribution, experiential and spiritual.

2. Without goals, life is boring and makes it hard to wake up in the morning.

3. Goals will ignite a fire inside you and keep you passionate about life.

4. Life without goals is like trying to sail across the Atlantic without a map.  Goals act as maps, and help propel you towards the right destination.

5. Goals help you attack procrastination; a “silent killer.” Understand the only way to achieve your goals is to TAKE ACTION.  Think about how many guys you know with unbelievable knowledge but mediocre jobs.  This is because many people don’t funnel their knowledge towards anything.

6. If you’re unsatisfied with an area of your life, it’s probably because you don’t know what you want.  Figure out what you want to get you excited, and today is the day to figure that out.

How Do You Set Goals?

1. The first key is to THINK BIG and dream about every possibility in life.

2. Set no limits on yourself. Ask yourself,  “If I knew I could not fail, then what would I do?”

3. Who’s living the life right now that you desire and aspire to?

4. Categorize your goals into three or four areas of life most important to you.  Consider the areas I mentioned above.

5. Get a pen and paper and write them down. Share your goals  for accountability purposes.

6. Write a deadline beside each goal and let’s focus on goals for this upcoming year.  Some you might achieve in the next month and some may come later in the year.

7. Don’t be afraid of failing.  If you want it to happen, just write it down.

8. Set goals outside of your comfort zone.  If your goals are not challenging, than you’ll never achieve your true potential in life.

9. Get specific.  Saying you want to buy a house is a great goal but I would prefer you to say what kind of house, what city, what neighborhood, how many square feet etc.


Tuesday, May 31, 2011

live large ep 16

 This is the episode that shows Vince DelMonte WINNING his Pro Card(fitness model)
and explains the #1 reason people get overwhelmed
and confused with all our fitness marketing. This
is good for YOU to understand too.

Watch it NOW!!<<<<<<<<<<

In less than 2 weeks it will be moving towards a PAID VIDEO
MEMBERSHIP which will include the following...

Season 1 of LIVE LARGE TV
Season 2 which is being made right now
Cooking Videos
Instructional Workout Videos
Day In The Life Videos
Behind The Scenes Videos
Guest WBFF Pro Fitness Model Each Month

For those that don't know, it costs Vince over $1,000 to
film, produce and edit ONE episode of LIVE LARGE TV
so just Season 1 will be a $20,000 investment on his
end. 

It will be an INSANE value of  $9.95 a month.  You'll KILL this.


Stay tuned and keep spreading the message! People's lives
are being changed every time you hit that Send button.

Enjoy it now! <<<<<<<<<<<<<<

Saturday, April 30, 2011

Live large Tv ep 11(Must Watch!)

This episode is really  killer .Vince DelMonte will be revealing backstage secrets with you guys.

Live large up 11   <<<<<<<<

You will never see anyone bring their camera crews to the competition.Vince will be the first to do that.He will be showing you what's done before a fitness model/bodybuilding show.

I cant wait to show you this<<<<<<<<<<<<

And there's a little surprise in this episode,a famous fitness author...(thats all i can say)

Find out now!!!<<<<<<<<<<<<<

ENJOY!!!

Friday, April 22, 2011

How to deal with haters

If you've ever been hated on then you got to see this
this one segment in this week's episode of LIVE LARGE TV.

How to deal with haters <== click here

Muscle building author, Vinny D, sets the record straight
on how to deal with negativity creeping into your own life
and how to deal with anybody trying to bring you down to a
lower level.

Plus, you will NOT believe the footage of next week's episode.
Vinny got an interview with a world famous fitness icon and
from what I've heard - this interview is OFF THE WALL!

Plus, you'll see a bunch of footage from Vinny's fitness model
show this past week.  Damn, the kid is SHREDDED.  I heard he
took 5th place in a super high caliber field and the judges
wanted him "more sliced" despite coming in at 5.5%! 
Check out Live Large Ep #10 right now <= This one rocks!

Alex Mok

Monday, April 18, 2011

8 Mistakes that Sabotage Your Bench

Article taken from Mike Westerdal of criticalbench.com

“Don’t Let These 8 Mistakes Sabotage Your Bench”

Did you know the average weight training enthusiast can barely bench press their own bodyweight? That statistic doesn’t even account for the people that don’t work out. Give yourself a pat on the back if you’ve conquered the feat of benching your own bodyweight. Don’t worry if you’re not there yet, you’re about to learn eight sure-fire methods that will help you earn braggingrights in and out of the gym.

So what’s the big deal about the bench press anyway? You’re not playing sports or trying to compete, why is this legendary exercise so vital to an attention grabbing physique? In fact for those of you who think the bench press is simply for the ego, you’re wrong. It’s true no other exercise is more frequently talked about.

However it’s not so strange when you think about it. The bench press is a core fundamental exercise for devel
oping upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). If you could pick just one exercise to acquire a full round chest with some functional power to go with it, you would be wise to go with the bench. You just can’t develop the same upper body with any other exercise.

I have seen hundreds of people strive for a 300-pound bench. The truth is most people make the same mistakes, but they can easily be changed to help you start an explosive growth spurt of your own.

Mistake #1: Less is more.
By far the biggest mistake people make is “wanting it” so bad that they overtrain. It’s human nature, if we don’t see the gains we’re looking for the common sense solution is to work harder and harder. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.

Mistake #2: Full body workouts.
Let’s get you set up on a new split where you can give each muscle involved in the bench press the attention it needs. Remember, there’s more to the bench press than just your chest. For maximum recovery you should only train each body part once per week with an optimal workout split. If you still think you need to bench two or three times a week, see mistake #1. You have time to workout 45-minutes a day, 4-days a week don’t you?

Mistake #3: Self-doubt.
Hopefully you don’t need a pep talk, but here it goes anyway. Excuse me as I impersonate motivational speaker Anthony Robbins for a moment. Your subconscious mind believes whatever you tell it, so do yourself a favor and program it with positive thoughts. I cringe every time someone asks me for a spot and they bash themselves before they even start the lift. Comments like, “I don’t think I’ll get very many reps,” or “I can’t do this much, but I’ll try.” If you’re not confident, fake it, and tell yourself you’re going to succeed. Trying is a part of failing. If you’re afraid to fail, you’re afraid to try.

Mistake #4: Bad form.
Let’s work on some mechanics. After practicing a few of these techniques you should be able to boost your bench press by a minimum of 25 pounds.
  • Widen your grip a little bit. The wider your grip, the less distance the bar has to travel. Therefore it makes sense that you’d want to grip the bar as wide as possible. If you have been benching with a closer grip this will take some getting used to, but will make a big difference in a few weeks. To determine your grip, assume a natural push-up position and then bump it out approximately 3-inches.
  • Another way to decrease the distance the bar has to travel is to retract your shoulder blades. Try to squeeze your shoulder blades together during the entire movement. This will give you a more stable surface to bench from.
  • Keep your feet on the floor and drive with your heels. If you see someone kicking or flapping their legs in the air, as they turn blue trying to push the weight you’ll know that they are off centered and it’s costing them some serious poundage. Keep your heels on the floor to help you generate power.
  • Arch your back. Your butt, shoulder blades, and head should always be in contact with the bench, but it’s okay to arch your lower back. If this isn’t natural for you, you can place a foam roller under your lower pack for practice. Many people have asked what the point of this technique is. Again, it shortens the distance the bar needs to travels.
Is this cheating? Not at all, this is a regulation lift. If you want to completely isolate your chest head over to the pec deck machine to finish up. It’s good that you’re learning to use more than just your chest when you bench press. Don’t be surprised if two days later you feel sore in your back, chest, shoulders, and triceps.

Mistake #5: Too many warm-up sets.
Don’t get me wrong you certainly need to properly warm-up. However you should do so with some very light weighst, push-ups, and stretching. You don’t want to exhaust your muscles before you get to your working sets. Most people pyramid up and then wonder whey they can’t get the weight on their last set. By doing lighter warm-up sets you will save your energy for the heavier weights and a big finish.


Mistake #6: Neglecting your back.
Strong lats or “wings” are very important to the negative phase of the bench press. Your back is the center of support for the weight as you lower it to your chest. That’s why blasting your back is so important and must not be skipped. Try some T-bar rows, or bent over barbell rows to strengthen your back. You’ll notice that it’s almost the exact opposite or antagonistic lift to the bench press.

Mistake #7: Lack of goals.
So you want to increase your bench press. That makes the two of us. The problem with this statement is it’s much too vague. I want you to pull out your pen and paper. Write your goal down on four separate sheets of paper in bold letters. “ACHIEVE A ______ POUND BENCH PRESS BY ______.” The simple task of writing your goal on paper brings you closer to completion. This act will make your goal more concrete, increasing the likelihood of achieving it. Now post these pieces of paper on your fridge, dashboard, computer screen, and dresser to constantly remind you of your goal.

Mistake #8: Lack of variety.
The human body is an amazing system. Whatever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively.

Always stay one step ahead by changing your workouts when you feel you’re not making the gains you expect. If you’re like me and want to look good while, while having some strength to back it up you’ve probably been training with reps between eight and twelve. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks. You’ll be pleasantly surprised to see how your body reacts if you haven’t tried this before.

If you can avoid these common pitfalls and you’re open-minded enough to try something new you’ll soon be bench pressing more than you dreamed possible. Take it from me, the man who was stalemated at a 275-pound bench press for more than three years! Learn from others mistakes and watch your bench press sore. Your wife or girlfriend will be admiring your muscular upper body while your friend’s are dying to learn your secrets.
END OF ARTICLE

Thursday, April 14, 2011

Live large TV ep 9

In the Episode you will get to learn the BEST 'old school' muscle building 
technique of all time and its not some complicated shit.


Live large Tv Ep 9  <<<<<



*
Plus some back training tips to build a wide lats and maximize your muscle
on the lat pulldown machine.


Thats right over   Here        <<<<<<

And you will see the former NFL lineman, NPC level bodybuilder, fitness model  Ryan Watson of Powerhouse Gym in Downtown Tampa Florida giving advice on how you live large in this world.


Here's the link again    <<<<<<


Enjoy!!!

Alex Mok

Thursday, April 7, 2011

BEST Lifting Tempo to Make FAST Gains

In today's episode of LIVE LARGE TV, Vince share the EXACT lifting
speed that he used to bulk from 214 to 227 lbs which happens
to be the SAME lifting speed he have used to cut 30 lbs of
unneeded fat the past 13-weeks.

BEST Lifting Tempo to Make FAST Gains
Insane Muscle growth<== YES!

Plus, in this show you'll learn:

-> The #1 reason guys are NOT seeing results in the gym.

-> How to incorporate KILL MODE training into your program
- a technique Vince learned from someone we know plus one of
Florida's best transformation experts.

-> How to adjust your lifting technique to lift your pecs
and create an armour-plated chest.  This is good for the
ladies too ;)

LIVE LARGE TV ep 8
 Blast it off baby! <== You know what to do :)

Enjoy!

Alex Mok

Tuesday, March 29, 2011

Stretch for MORE muscle?

I couldn't believe how much muscle building expert
recommended good old fashioned stretching to promote
more muscle growth...

Lazy Man's Guide To Stretching For More Muscle

    Full routine    <<<<<<<<<<<
In this episode of Vinny's Live Large TV show he
also shares 4 recovery tactics to prevent over-training
and ensure you experience unstoppable muscle gains.

Plus, much, much more... Don't miss this one!

Alex Mok

Saturday, March 26, 2011

Wednesday, March 23, 2011

Did you watch this yet?

If got a few minutes, be sure to watch the latest episode
of Vince Del Monte's LIVE LARGE TV show right now...

Live large TV Ep 6

He reveals:

-> What supplements he used pre, during and post workout to
go from 214 lbs to 227 lbs in 2-months. Solid muscle tips.

-> How a good friend of ours invested $15,000 of his OWN
money to serve his community.  Find out who it is and
get super inspired...

-> His overall approach to nutrition...  he hits this one
out of the park.

Watch it now

Solid info and if you need some INFO-TAINMENT then be sure
to check his show out that has been getting OUTSTANDING
feedback...

Alex Mok

Wednesday, January 5, 2011

Canola oil Sucks

Many will wonder what the hack is wrong cooking Canola oil?I thought it was healthy?Yes it is with low-medium heat cooking but with high heat cooking ,its definitely NOT!

You can take a look at the label .About 30-40% of is Polyunsaturated fats and they are easily damaged by high heat cooking.

What will happen will those delicate polyunsaturates oil that are heated with high temperature?They will turn and become your worst nightmare,"Trans Fats".Excess amount of trans fats in your body will result in heart disease, diabetes, cancer, low birth weight, obesity(make the fat even harder to get rid of), and immune dysfunction.



And guess what?The fries and deep fried stuff you eat in MacDonald and fast food outlet use oil consist of 30-40% of Polyunsaturated fats.


So what should you be looking for in an oil, particularly an oil to cook with?

1)  cold pressed (not high-heat processed)
2) have a high smoke point(Stable in high temperature)
3)Comprised mostly saturated fats(they are the most stable of all fats andwith high heat processing high in saturated fats in the best to choose from.)

Some of the options are:

1)Coconut oil(high in saturated fats and particularly the healthful medium chain triglyceride group (MCTs)
      
    MCTs
   -are fats with an unusual chemical structure that allows the body to digest them easily.
   -are absorbed intact and taken to the liver, where they are used directly for energy.
   -They have also shown a bit of promise for improving body composition and enhancing athletic   performance.

2)Organic butter

3) Extra Virgin Olive Oil.This are extremely healthy and can be use as salad dressing but is only ideal for low temperature cooking


After reading this you should know which oil is best and which is not.Now you know,no MacDonald/deep fried food(you dont know what oil they are using) during fat loss.Even when you not on fat loss try to reduce on craving these food.Can you promise me?



Alright talk soon.


Muscle Author, Vince Del Monte's Bachelor Party Weekend!(I found this video quite interesting,Enjoy!)





By Alex