Knowing your personal muscle fiber make-up can be an invaluable aid when it comes to properly targeting your training program. If you’re working your muscles in the wrong way, you’ll be cheating yourself out of hard-earned results.

Every muscle in your body is made up of a bundle of small fibers. In each bundle, you have two main types of fibers: slow twitch and fast twitch. I will explain exactly what these are in a moment. The percentages of these different fiber types that your muscles are made of can help you determine exactly how you should train each particular muscle group in your body.

Slow Twitch: These are also known as Type I or red muscle fibers. They are responsible for long-duration, low intensity activity such as walking or any other aerobic activity.

Fast Twitch: These are known as Type 2 or white muscle fibers (divided further into A and B). They are responsible for short-duration, high intensity activity. Type 2B fibers are built for explosive, very short-duration activity such as Olympic lifts. Type 2A fibers are designed for short-to-moderate duration, moderate-to-high intensity work, as is seen in most weight training activities.

By looking at elite athletes in different sports, you can see extreme examples of each make-up of muscle fiber. At the slow twitch end is the endurance athlete, such as the marathon runner. These athletes can have up to 80% or more of slow twitch muscle fibers in their bodies, making them extremely efficient over long distances. At the fast twitch end is the sprinter. World-class sprinters can have up to 80% or more of fast twitch muscle fibers in their body, making them extremely fast, strong and powerful but with limited endurance.

How to Find Your Muscle Fiber Type:

To find the predominant fiber type in a particular muscle in your body, we need to test the repetition limits of a muscle compared to its maximum strength. Keep in mind, these limits can be altered by your training and are, therefore, just rough estimates.

First, determine your one rep max (known as the 1 RM) for an isolation exercise for that muscle group, e.g. the dumbell curl. Find the weight you can only do one rep with. You want to use an isolation exercise because any exercise that uses any other muscle groups will skew the results.

Once you’ve figured out your one rep max, take a weight that is 80% of it (multiply your max weight by 0.8 to get this) and do as many reps as possible with it.

- If you can do only 4 to 7 reps with 80% of your 1 RM, you have mostly fast twitch fibers in that muscle.

The reason you will only be able to do 4 to 7 reps with 80% of your 1 RM is that fast twitch muscle fibers are strong but don’t have great endurance. You will be able to lift more weight but you be able to do as many reps with it.

- The ability to get approximately ten reps with 80% of your 1 RM is the typical fiber-type mix for a muscle. This works out to about a 50/50 split between fiber types.

- If you can do 12 to 15 or more reps with 80% of your 1 RM, your fiber make-up is probably mostly slow twitch fibers.

Slow-twitch fibers are not as strong but have excellent endurance. This means you won’t be able to lift quite as much but you’ll be able to do a lot more reps with it.

Repeat this procedure for each muscle group you wish to determine a type for (it will vary from muscle to muscle). By knowing what type of muscle fibers you have, you can tailor your training towards developing them to their maximum potential.

Though there are always differences in individuals, there are some general similarities in fiber types in muscle groups from person to person.

For example, in most people, the outer, visible muscle of the calf (the gastrocnemius) is primarily made of fast twitch fibers while the soleus (which lies underneath the gastrocnemius) has a higher percentage of slow twitch fibers.

Two more examples of this similarity between people include the abdominals and the hamstrings. These two muscle groups are both generally made primarily of fast twitch fibers.

How to Train Your Muscle Fiber Type:

When you’re training with weights, your goal is to work as many muscle fibers as possible. Affecting more muscle fibers means greater gains in strength and muscle mass.

If your fibers in a particular muscle consist primarily of slow twitch fibers, in order to affect the greatest number of those muscle fibers, you’ll need to train that muscle with higher reps, shorter rest periods and higher volume. This is because they take longer to fatigue, they recover quickly and they require more work to maximize growth.

Unfortunately, slow twitch muscle fibers are limited in their potential for growth so even if a muscle group is primarily slow twitch, you should definitely include some lower rep training to maximize the fast twitch fibers you’ve got in that muscle.

If you find you have a hard time gaining size in a particular muscle, it could be because it has a predominance of slow twitch muscle fibers. Higher reps (e.g. 12 to 15 reps), higher volume (more sets) and shorter rest periods (30 seconds to a minute between sets) can help you to maximize those muscles. This doesn’t mean you should use light weight, though. You should still strive to use weights that are as heavy as possible that will cause you to reach failure in those higher rep ranges. If you don’t use heavy weights, you won’t give your muscles a reason to grow.

If your fibers in a particular muscle group consist primarily of fast twitch muscle fibers, you’re one of the lucky ones. You’ll have a much easier time building mass in that muscle – fast twitch muscle fibers have greater potential for size than slow twitch. The more fast twitch fibers you’ve got, the greater your ultimate muscle size can be. These muscles are most likely your strongest and quickest to develop.

To maximize your muscles with fast twitch fibers, you’ll need to train with low to moderate reps (e.g. 4 to 8 reps), rest periods of around 1 to 2 minutes and a moderate training volume (too much volume will compromise recovery).

If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing on the lower-rep, fast twitch fiber training and the higher-rep, slow twitch fiber training. This will help you to develop all the fibers in your muscles, maximizing your ultimate development.

Training your muscles according to their fiber type makes sense. It will help you to get better results from your training by allowing you to more specifically target your training according to the exact specifications of your muscles.

If you want to make a powerful first impression, either in your daily life or at the gym, you need to spend more time working on your shoulder muscles. The shoulders are important because they cap your (hopefully) well-developed arms, and frame your expansive chest. Broad shoulders carry connotations of power, dominance, and masculinity. This may come from the Greek God Atlas, who was always depicted as carrying the world on his expansive shoulders.

Seated and Standing Shoulder Press

This exercise surpasses all the others when it comes to building your deltoids. This is because it is one of the few exercises that afford enough leverage to lift large loads. When performed in a careful, controlled, manner, this press will offer you round, well-toned, impressive deltoid muscles.

There are several variations of the military press. One suggests that the best way to utilize the down movement is to lower the bar to the back of the neck. Another claims that the best way to utilize the down movement is to lower the bar to clavicle height at the front of the body. Both variations of the downward movement are advantageous in different ways. The advantage of lowering the bar to the back of the neck is that the shoulder muscles stretch deeper, meaning that the lateral and anterior deltoids get plentiful stimulation due to the positioning of the shoulder socket. The advantage of lowering the bar to the clavicle is that this position is actually safer for the shoulder socket. This position however, isolates the anterior deltoid whilst exercising the upper pectoral as a synergist.

Lateral Dumbbell Raises

Lateral Raises are often sadly under-utilized by more experienced bodybuilders. Such users tend to use them as a muscle-defining or shaping technique, rather than as a tool to develop added mass and strength in their shoulders. The raises target the lateral and posterior deltoid muscles. As a lifting beginner, it might be hard to provide your muscles with enough weight resistance to feel like you are getting enough stimulation. Over time however and when the correct techniques utilized, you will begin to see sizeable gains in your deltoids.

There are several different ways to perform Lateral Dumbbell Raises, and your choice may depend on the amount of equipment you have available. A cable machine can be used or free weights. You have the flexibility to decide whether you want to sit or stand, and also whether to exercise both arms at one time, or spend time on each arm individually.

Whatever your choice might be, the movement is basically the same. You should securely hold your dumbbells at hip level. The inverted nature of your palms will ensure that the dumbbells are parallel. Extend your arms and raise them until your weights are level with your shoulder. At this point, they will be perpendicular to the ground. If you elevate the weight higher than your shoulder, you will put unnecessary strain on your shoulder socket.

You should never swing the weights. It is the careful, continuous, controlled movement, both to the shoulders and back to the hip that strains the muscle and gives you maximum gains. If you are having difficulty with your technique, use a mirror or ask someone to help you with this.

Upright Rows

The rows target the traps with the lateral and posterior deltoids. They are common exercises for both beginners and advanced lifters, and are often seen in the gym setting. Upright rows are easily performed and highly effective. The mixture of heavy loads and good posture make them a staple in many routines.

There are many different aids you can use to perform this shoulder exercise. The cable machine, and dumbbells are oftentimes used, but the barbells tend to better suit beginners, as they leave little room for poor technique. Use a secure overhand grip on the barbell, which should be resting at your waist. Holding the bar tight to your abdomen, lift the weight vertically, and finally rest it around chin height. Your eyes should be focusing straight forward at all times.

Heavy Barbell Shrugs

Historically, many experienced bodybuilders have exercised the trap muscles as part of their back routine. It has long been argued, that for efficiency reasons, the traps should instead become part of the shoulder workout routine. Your aim is to develop expansive, angular trap muscles, which can be difficult to do because of their nature and position. Heavy loads are needed to utilize the shrugs to the maximum effect.

You will need an Olympic barbell and a standing barbell rack to perform this exercise. Grip the bar overhand with one hand, and underhand with the other. This is known as an alternate grip. Carefully rise to a straight standing position using a shrugging motion. Take care to strain your trapezius muscles and not your back.

The shrugging movement can be achieved by rolling the shoulder in a rotating arc, or by simply shrugging vertically. You can try shrugging both ways and see which way you prefer – though it should be noted that cartilage problems can occur if the rotating method is not done in the correct way. This is because the weight of the barbell can overstrain the joint.

Earlier in the article, it was mentioned that the shoulders are a key part of the physique. The mentioned shoulder exercises and workouts will make an effective addition to any routine, but they do not by any means represent an exhaustive list.

The stock A4 is a good-looking car the new one even more so. It does the job its designed for, and stylishly too. The shortened front body overhang makes it look purposeful, while the longer bonnet and wheelbase lend the impression of being a large saloon. With a Cd value of 0.27, its aerodynamically efficient too, and can easily take a volume of 480 liters of luggage to boot. The new A4 is offered in India with a choice of two engines, 3.2FSI petrol and a 2.0TDi diesel. Both engines are direct-injection types.
Depending on engine spec, you can choose from a range of 16, 17 or 18-inch alloy wheels. Optional xenon plus headlights make for improved visibility at night. The Audi A4 DTM on the other hand is a very different beast all together. If the standard car can be termed a cat, the DTM version would probably be a saber-toothed tiger, and thats why its so menacingly successful on the track. Its about performance, power and handling. Its the fourth-generation Audi A4 DTM, and is known as the R14 internally at Audi Sport. The DTM version is built around a steel DTM Touring Car space frame made of aerospace industry grade steel, with the drivers safety cell being made out of very strong carbon fiber composite, as used in F1. As accidents tend to happen at a much higher speed on the racetrack, for the drivers safety, the front and rear crash structures are also made of the same material. Its 4800 mm long, 1850mm wide and 1200mm short. The standard A4 is, in comparison, 4586mm long, 1772mm wide and 1427mm tall.

The engine of the DTM A4 is not available in the road car that you drive in India its a normally aspirated (no turbo or supercharging) 4000cc V8 engine with a 90deg angle between the cylinder banks. It breathes through four valves per cylinder, and despite the mandatory intake air restrictors, still develops approximately 460bhp of power and over 370 lb/ft of torque. Its a rear-wheel-drive car and power to the rear wheels is transmitted via a 3-plate carbon-fiber clutch and a sequential 6-speed sport gearbox. To keep the power delivery honest, the A4 DTM has an adjustable limited-slip plate differential and constant velocity sliding type tripod universal joint shafts.
Aerodynamics plays a huge part in car racing and its also the case in DTM. As in F1, when a part falls off (and parts can fall off in DTM as the cars go body-to-body into a corner trying to muscle each other off) the cars performance is compromised. But like an iceberg, there is more aerodynamic trickery under the car than can be seen along the underbody of the car, air passages, slots and steps abound so that air pressure under the car can be harnessed to make the A4 DTM stick to the road like a leach clings to skin. The cockpit of a DTM car is very different too. While the standard cars cockpit is given to creature comforts, a DTM drivers cockpit, or workplace if you like, is a stark contrast due to its multitude of gear shift lights, rev counter, indication of engaged gear, lap timer, speedometer, etc. Switches, buttons, digital displays, as well as traditional levers and pedals characterize an A4 DTM cockpit. Did I mention the buttons?
You have buttons for the radio (for pit to car communication, not AIR FM Rainbow) and for activating the speed limiter in the pit lane. More buttons for selecting headlight high beam and activating the drinks supply. The left paddle behind the steering wheel actuates brake valves for the parking brake. The right hand side paddle actuates brake caliper cooling! The sequential gearbox is actually manually operated. There is no AC, so adjustable inlets for fresh air into the cockpit have been provided for the driver. Then there are even more buttons, for adjusting brake balance, the display brightness, and, handy after a crash, the fire extinguisher. You have the main electric switch, with ignition and starter buttons on the right and a hazard warning light system for when the car stalls on the grid.
Once the buttons have been memorized, there is the rest of the A4 DTM. It has a servo-assisted rack and pinion steering, front and rear independent double-wishbone suspension, a pushrod system with spring/damper units, adjustable gas pressurized dampers and a hydraulic dual-circuit brake system that actuates light alloy brake calipers on ventilated carbon brake discs at both front and rear. The driver can adjust the brake balance to his or her liking. The A4 DTM runs on Dunlop SP Sport Maxx tyres, 265/660 R18s mounted on 10×18inch aluminum forged rims at the front, and 280/660 R18s mounted on 11×18in rims at the rear. With the driver included, the total weight of the car is 1,050kgs.
Obviously, such a purpose-built racer will never see Indian roads, except perhaps during a blue moon. The whole exercise is a demonstration of Audi being Vorsprung durch Technique or ahead thanks to the use of technology, which describes Audis effort in DTM perfectly theyre leading the series.

Choosing great body building equipment is vital to your success in this industry. There are several things to consider when shopping for your body building equipment. It is also important to note that each piece of exercise equipment is important in its own way.

For example you will have to consider price at least somewhat when you are looking for new and better body building equipment. You only have so much money to spend on your body building equipment and unfortunately, you cannot spend what you do not have. Even credit cards only go up so high right? Therefore, start looking for body building equipment within your budget range and you will be much better off.

It is a good idea to go into each store with a clear idea of how much money you have to spend on your body building equipment. This way you can just ask the person helping you to show you only the body building equipment that is in this price range. This will keep you from feeling bad about the great body building equipment that you cannot buy and the body building equipment that you can buy will look that much better to you as a result.

You also need to have a clear picture of what your goals are. When you are shopping in the body building equipment store ask the workers what they feel might be the best choice for what you want to achieve. They should have a good idea of what body building equipment is best for what part of the body etc.

There are many different kinds of body building equipment, there are free weights, and there are machines that are all connected as one piece. Which of these types of body building equipment should you choose for your body building needs? If your main goal is just to bulk up then you will want to choose free weights because these will be more for this type of goal. On the other hand, you will get more exercise options with a machine as your main piece of body building equipment. In addition, free weights as your main kind of body building equipment can grow to be quite the pain in the butt, as you have to take bits on and off all of the time. Ultimately, it is up to you, whichever kind of body building equipment you are most comfortable with is your best option.

Let’s be blunt about it: if you play basketball, there’s two leagues of people – those who can dunk, and those who cannot. Although you might think it’s just a question of height, this is not at all the case. Of course, being tall helps, but even average height people – 5ft 9 or 5ft 10 – can learn to perform amazing dunks. How? It’s obvious – by improving their vertical jump. Now, there is a lot of ways to skin the jumping cat, but not all are equally effective (and some can actually be rather dangerous). I’ve put together a collection of tips and tricks that helped me improve my vertical jump from near nothing (after knee surgery on my jump leg and rehabilitation) to over 30 inches within 9 months.

Tip 10) Always warm up before exercise. Trying to push your muscles to the max without warming up appropriately before (with light exercises such as running up or down stairs, or jumping with a jumprope) is a bad idea and can easily lead to strains and other problems.

Tip 9) A basic jumping exercise is the squat with weight. While standing, slowly bend your knees with your back straight. Go down pretty low (you shouldn’t feel any pain or be uncomfortable), then slowly go back up. Doing this slow is key for building up quad muscle volume and power. Start without weights and increase difficulty by gradually raising the number of repetitions. People with major jumping power can easily do 100+ such squats. If you hold a weight such a dumbbell or barbell, hold it behind your head, in one vertical line with your spine.

Tip Separate weight training days from speed/plyometric days. Medical studies have shown that mixing these different types of exercises is actually bad for the results.

Tip 7) Use jumping rope. Although sometimes shunned as “uncool”, it is the basic plyometric exercise and one of the best ways to improve the explosiveness and power of your legs.

Tip 6) Never relax and let go during your waking time. During my rehab, I was hell-bent on getting my leg back to the same power level as before, and beyond that. I didn’t just exercise every day – I did it nearly permanently. Of course, you can’t do heavy squats or plyometrics all the time because your legs can just do so much until they tire. However, even little things like walking toe-heel style instead of flat-footed, standing on half-bent legs while doing household stuff, or playing with your quads and calves while sitting, are very effective when done regularly over a long period of time.

Tip 5) Calf exercise. It’s not only the big upper leg muscle groups that determine your total jump height. Powerful calves can easily add another couple of inches that you may be missing for a resounding dunk. The basic calf exercise is toe raises: stand upright, raise on your toes, go down, and repeat it 50-100 times. When your calves feel hot and burning, it’s time to make a break. A somewhat better variation is: stand on some stable horizontal ledge only with your toes and front part of the foot. Hold yourself at something with your hand. Go down with your heels about 30-45 degrees below the ledge, then push up until you are on your toes. Repeat as many times as you need to tire your calves. Again, key is slow and steady. Don’t pump up and down. It may be easier, but the effect is nowhere near the same.

Tip 4) Don’t overwork your leg muscles. Our muscles grow best when subjected to a cycle-wise load: a heavy workout, then a day of rest or just light exercise. To push your maximum jumping ability, you need the large leg muscles to perform at their peak (and beyond). When overworked, they are unable to deliver that performance, and your jump does not improve despite exercising. A sign of overworking is when your leg muscles ache or burn.

Tip 3) Don’t just jump. Focus on jumping completely. With every jump, aim to leap as high as you can. Scientific tests have shown that persistent focus on a physical activity improves the results by 10-20% on average.

Tip 2) Don’t expect results too soon, and never give up. I know several guys who bought expensive plyometric programs or jumpsoles expecting some kind of miracle within a few days. There’s no such thing though, so once they didn’t see the quick results, their determination sizzled away and their jumpsoles would sit gathering dust. Although there are good programs around, there’s no miracles. The only thing that will radically improve your vertical is tenacity. Exercise a lot. Regularly. Make it your habit. Do it for months. Then – and only then – the really
impressive results will come.

Tip 1) Plyometric exercise. You may have heard the word. Basically it stands for making a muscle contract immediately following relaxation, and repeating it many times. Applied to jumping in a basic case, it means that you jump, go down in the knees when you land relaxing your muscles, and immediately jump up again from the crouched position. This is tiring as hell, and for a reason – it puts the maximum stress on the large leg muscles. If you are not used to it, your legs will probably ache after a few dozen repetitions. However, nothing beats this kind of exercise if you want to improve your jump quickly.

These tips should already get you underway, but they are just the tip of the iceberg. There’s a bunch of other highly effective, yet not so widely known techniques on quickly improving your vertical. Check out http://www.howtodunk.org for a lot more effective, hands-on info on learning to dunk.

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like “fat burner” and “thermo max” can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration’s recent ban on ephedra, are they safe?

In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Chitosan

Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Chromium

Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)

This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry’s current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)

Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it’s not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia

The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Guarana

Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdose—insomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)

HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium

Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that’s how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate

Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate

Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line

Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you’ve already made up your mind to go the supplement route, you might want to give them a try. Just don’t expect miracles and check with your doctor first.

Weider home gyms are some of the most popular home gyms on the market. Weider makes both weight stack home gyms and crossbar (or crossbow) home gyms (these are similar to the Bowflex Power Rod gyms).

Weider is a subsidiary of ICON Health and Fitness, one of the largest producers of fitness equipment in the world. Icon also manufactures brands like Proform, Golds Gym, Free Motion, Nordic Track, Epic and Reebok.

Most Weider home gyms use bendable bars (crossbow or crossbars) to create resistance.

The advantage to this (vs. using a weight stack with pulleys) is a more affordable, space efficient home gym that still gives you a wide variety of exercises to work your entire body including abs, back, legs and arms.

Weider has several crossbow home gym models, the most popular are the:

Weider Platinum – Offers resistance of up to 340 lbs. and 75 exercises

Weider Advantage – Offers resistance of up to 240 lbs (upgradable to 440 pounds) and 65 exercises

Weider Max – Offers resistance of up to 240 lbs. and 65 exercises

Another unique feature found on the Weider Platinum (and Platinum Plus) model is the Digital Resistance Control. This means you can change your resistance with the touch of a button – there are no manual adjustments needed.

Advantages of Weider home gyms are that they are space efficient, more affordable than weight stack gyms, and can give you an overall total body workout. They offer lots of exercises (65+) to work your major muscle groups. They can also be a viable (and more affordable) alternative to the more expensive Bowflex Power Rod home gyms.

It’s also important to note that while the warranties on the machines themselves tend to be short, there is a lifetime warranty on the crossbars.

Disadvantages to Weider machines are that, for the most part, these are economy machines (especially the Weider Max and Weider Crossbow Advantage).

They are not built with the same high degree of construction as other home gym brands and as such may not hold up over the long run as well as other brands.

Also, some people do not like the type of resistance that the Crossbow models give you, claiming that a weight stack machine with pulleys, gives you a better range of motion and a more sophisticated type of resistance.

Because of this, a Weider Crossbow home gym might not be the best choice if your goal is to get ‘ripped’ or ‘huge’. (You might want to consider free weights or a leverage home gym for that).

Bottom Line:

If you’re on a tight budget but still want a decent home gym that will give you a wide range of exercises to work your entire body, you might consider a Weider home gym.

They’re affordable, space efficient and can be more lightweight than a standard home gym. The Weider Advantage and the Weider Max have fairly positive user reviews behind them and they give you a large range of exercises, making these models a good value for the money.

The disadvantage is that these are economy gyms. They may not hold up as well over the long term as other gym brands – a fact seen in generally shorter warranties.

However, considering what you get for the price tag, most Weider home gyms – especially the Crossbow models – offer good value.

What’s with Dell? Great buys at big bargains. There’s no time to waste if you got an eye on computers with a coupons code. Get those codes and save as much as $350 for a desktop unit. That is what’s with Dell, and more.

The coupon business

Dell is taking online shopping another notch higher. They are offering discount coupons for those much coveted items – computers. So fellahs, don’t leave the wise buying to women, flex those muscles and go online for those Dell coupons. You’d be surprised at what you’ll find. If you are new to the coupons’ craze, you’d profit from knowing a thing or two about coupons.

There are different types of coupons. Since you are going to shop online, here are some tidbits about these online tokens. Online coupons are downloaded and used anytime you need it. Cool? You can buy computers for less with Dell coupons. You can browse the many cutting edge computers and electronic equipment by Dell – Inspiron desktop computers, GPS systems, and Netgear Range Max Wireless bundles. Aren’t these the things a fellah wants? You can also get those shipping coupons to save more. Nice deal, isn’t it? So if you are hesitant to ask you girlfriend about Dell coupons, here’s how to do it.

How to get those Dell coupons

There are several online sites promoting big name product coupons. These sites can give you the latest on coupon and other promo blitzes. Sign up for email alerts on the hot stuff you can strut from Dell. No need to ask your girlfriend about getting around coupons.

When you get to sites with Dell Coupons, browse the items and click on the coupon you fancy. Print this coupon and start on a coupon hunt. But first, print the coupons with the Acrobat program. When you go to the store, bring these coupons with you. There are safeguards installed by Dell to make sure your coupons are authentic. You need not worry about your coupons.

Dell and coupon thrills

Dell is known for its computers worldwide. They manufacture and sell PCs, servers, personal digital assistants or PDAs, TVs, and computer peripherals. The company is based in Round Rock, Texas and has an impressive track record in PC and servers sales. When you get Dell coupons, you get quality discounted computers.

Once you get the thrill of exchanging your coupons, you will join the number of men hoarding coupons. You can get coupons for your dinner dates, discounted movies, and even jewelry. You can get pampered in high end spas and classy restaurants, things you would never spend your hard earned cash on.

There’s no end to the possibilities you can get from online coupons. And to think your mania started with Dell coupons. So take an early leave tonight from your usual routine. Check out the coupons and start saving for your new Dell computer and other items. Your friends will be wondering how you got flushed, so let them in on your secret. Happy coupon hunting, fellahs.

What could you possibly learn that’s new in bodybuilding? Maybe nothing new, but innovated, maybe. As a consumer, bodybuilder, and overall muscle building enthusiast, this is how you must consider any workout that’s offered to you whether it’s in a magazine or on a website. It’s not that there are so many things out there you or I haven’t heard of at this point, it’s more about what you do with what you already know, to come up with something that is non-intuitive and provides a means to an end.

One reason innovation is so paramount as a bodybuilder, is that the physique figures out what you’re doing pretty fast, with training, diet, exercise, etc.. So it’s crucial to find different ways to engage each body part, or system, on the whole, to continue getting any noticeable results. This is particularly the case with a muscle group that is usually seen as the apex of a bodybuilder’s success in the gym. I’m talking about the biceps…

Truth is, if you have minuscule biceps, it’s like you’ve completely failed. While really, having tiny biceps is like having tiny calves – one isn’t much different than the other. If something is not there, it ain’t going to be, period, no matter what it is. But that’s not how some consider the situation. This almost demands having really large arms, whether it’s a struggle or not. So how can you guarantee success in training your biceps? Well, give us me month and we’ll give you an extra inch to your arms!

One thing about the limbs that distinguishes them from the multitude of other body part workouts is this: Leg training and arm training can go against the grain of common sense and you can still win big. You might see this as infuriating, but it’s really a very good thing. Here’s why…

You can over train, under train, do higher reps or lower reps, use heavy weights or employ set complexity with 21’s, negatives, concentric overload, or anything in between, and get success. And this is really the key: You need to be doing everything. Some call that shotgunning with steroid use, but it’s the same for workouts…. throw enough sh** against the wall and some of it is bound to stick. And the truth is, there’s really nothing you could possibly lose by choosing to do this.

SHOT GUN BICEPS TRAINING

Week 1 is about heavy, low-rep training, and super-slow movement. You’ll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You’ll do two workouts – one Monday and one Friday.
The weight you lift is going to be heavy, but you still have to able to lift it. Try for 85% of max, if not 95%, as long as you can go very slow with it. The secret is using both concentric and eccentric parts of the full range of motion. But, in the last few sets of each of these two exercises, use concentric overload by doing the curling part of the movement and let your gym partner support the weight then hand it back to you to start again from the bottom.

Standing Barbell Curl (Straight one workout/ EZ Curl in another workout) 4 x 8 (remember to perform slowly)
Preacher Curl (EZ Curl – Inner grip and outer grip, alternating) 3 x 6 (no cheating with body – good form – slow)
Finish off with 2 sets to failure of alternate dumbbell curls – 60% of max weight
Rest: 2 minutes in between is correct if you are using heavy enough weight

Week 2 – Standard Workout – Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don’t do more than 9 or 10 total sets
Pull-ups – body weight only as warm up – 10 reps minimum with body, try to use biceps
Barbell Curls – Wide and Narrow grip 3 x 8
Seated Alternate Dumbbell Curls 3 x 10
Concentration Curls – seated 3 x 8

Rest: Take 1-2 minutes in between sets

Week 3 – 21’s, Drop sets, Super sets. This week will vary your set scheme. Because the type of sets you do is extremely important, it’s crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You will need a partner to work with you this week, as well as the first week.
Standing Straight Bar Barbell Curls – Do 2 sets of 21’s using moderate to heavy weight
Standing Alternate DB Curls – 2 sets – Drop DB’s to lighter within set to go to failure at the lowest weight
Super Set: One armed (low or high pulley) cable curls/ Concentration curls – 2 sets of 8 to 10 reps each exercise.
Rest: 2 minutes between 21’s, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets.

Week 4 – Cables only – all angles – this week. This focuses on both the eccentric and concentric parts of the range, and forces hyper control. Moderate weight and moderate reps are all over this week, but what is most pivotal is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. It’s important that you use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments

High Cable One Armed Pulley (alternate arms for rest – successively – 3 x 10 each arm
Low Cable Pulley Straight Bar from lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range in 3 x 10
EZ Curl High Cable – Top of range 3 x 8

Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are focusing the motions of each rep and still using moderate to heavy weight.

Mixing up training is something all bodybuilders really should be doing, but with limbs, like arms and legs, this sort of variety isn’t so random or haphazard, it actually creates positive results. Limbs require extreme pumps to maintain growth. But extreme pumps don’t just come from heavy training… they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.

It’s really not yours to question these items, it’s really your goal to just suck it up, give us a month, and we’ll stack an extra inch on those stubborn old biceps in no time.

Power. Performance. Passion.

All of these words describe the sleek lines and aggressive styling of the all new 2010 Chevrolet Camaro. This “concept turned production” sports coupe will usher in the return of one of America’s most popular muscle cars ever. Since the last production Camaro rolled off the GM assembly line in 2002, automotive enthusiasts everywhere have been clamoring for it’s return. Now, in a bold move by Chevrolet, the Camaro has found new life as a true American “Dream Machine”.

The 2010 Camaro, which is expected to begin it’s production run in Spring, 2009, is a combination of high performance, cutting edge technology with a throwback to everything that made the original 1967 Camaro great. The exterior of this car is reminiscent of the first generation Camaros, giving it an unmistakable look that is 100% American Muscle Car. But where the original Camaro’s came equipped with an option of five engines – a 140 or 155 horsepower 6 cylinder, a 210 or 275 horsepower V-8 or an SS 350 option which included a 295 hp V8, the new Camaro comes with a much more powerful line up under the hood including a projected 300 horsepower 6 cylinder engine and an assortment of V-8s that start at 400 horsepower. These new engines, equipped with either a 6 speed manual or a tap shift automatic, are sure to bring enough performance to the table to satisfy even the most discriminating drivers.

Horsepower alone does not define all that is good about the new Camaro. Equipped with more safety and luxury features than many cars in higher price classes, this new Camaro promises to deliver a lot without costing a fortune. Starting price for an entry level Camaro will be right around $23,000.00, with higher end models maxing out right around $40,000.00. This pricing structure will guarantee that Camaro is an affordable sports car, as was always the intention behind the Camaro line. But whether you are looking to buy this car as a daily driver or as a collector’s car, you will find no shortage of options available to you.

Camaro will come standard with dual front and side airbags, air conditioning, AM/FM stereo with CD-ROM, MP3 music playback, music navigator and a graphics information display that will feature such information as miles per gallon, outside air temperature (and much more), bluetooth wireless technology integrated directly into the car’s audio system, option XM (with 3 month free trial), 4 wheel disc brakes, full driver and passenger power seats, power windows