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free bodybuilding newsletter February 2004 Newsletter free muscle gain secrets
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Muscleblitz's No Pain No Gain Monthly Newsletter For February 2004
Straight from the Number One Site for Natural Bodybuilding

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Hi and Welcome to all New and Valued Regular readers! In Muscleblitz This Month

Now's an interesting time of year for most of us because it's time to be acting upon the commitments we have made to ourselves
to get into "great shape" and to build solid ripped muscle mass this year. I want to urge you to follow through on these goals,
and also give you some guidance...

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In the Muscleblitz Newsletter this month
1) Five simple steps to a better deadlift
2) The Hard facts about Fat
3) Build the upper chest with these chest building exercises
4) 7 Steps to a Better Bench Press

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1)     Five simple steps to a better deadlift
The deadlift is one of the best but most underrated movements for adding muscle mass to your entire body. The exercise involves many different muscle groups,and is perfect for adding thickness and size to your lower and upper back, hamstrings, forearms and quadriceps. It's one of the most complete single movements you'll find.
With deadlifts, the poundage is important. But not at the expense of proper form. Here are five simple ways to improve your deadlift...

1. Use a slightly wider than shoulder-width stance. Keep the bar close to your shins at the beginning of the movement. If you find that the bar brushes your shins as you lift the bar, try wearing a pair of thick, long socks.

2. Don't jerk the bar off the ground. Stay in control of the movement.

3. Concentrate on lifting with your legs. One way to do this is to imagine pushing your feet down through the floor. It sounds a bit strange, but many top powerlifters use this technique to lift massive amounts of weight.

4. Don't round your back at the beginning of the lift. Doing so will place your back in a fragile position where it's susceptible to injury. Instead, keep your back in "neutral", where the aim is to maintain the natural curvature of the spine.

5. Lower the bar under control. If you feel it dropping, then you're probably using too much weight. Keep the bar close to your legs on the way down as well. Let the bar come to a rest on the floor, pause for a second, then repeat the movement.

Because it uses so many muscles, the deadlift is very physically demanding. After a set of heavy deadlifts, you should be breathing hard. You'll probably want to sit down. But try and keep moving, even if it's just by walking to the water fountain.

This article has been kindly supplied by Maximuscle


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2)          Muscle Recovery
How long does it take for your muscles to recover?

It's a common belief if muscle soreness has eased, you can train that muscle group again. However, researchers from the USA have shown that your muscles are still recovering from exercise even though they no longer feel sore.
The study tracked a group of men who took part in an intense leg workout. Muscle soreness was measured in the days following exercise.
Although the men reported no soreness after 3 days, tests showed that the muscles showed signs of damage for up to 5 days after exercise. Muscle strength was also reduced for almost one week after training.
One of the most common reasons for lack of results in the gym is overtraining. If you train your muscles before they have recovered fully, they won't be able to adapt - which means little or no progress.
In short, training each muscle group once each week (unlike the drug-assisted routines of professional bodybuilders) is sufficient for you to make continued progress in both strength and size, and also ensures that you avoid overtraining. This is why split routines where you train once bodypart once a week, using a 2, 3 or 4 day split routine per week works so well for results and motivation!

This article has been kindly supplied by Maximuscle

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3)    Protein

Do you need more protein on the days you don't train?

Exciting new research from Houston shows that protein supplements can reduce the muscle loss brought on by space travel, prolonged bed confinement or immobility. The study shows just how important it is to maintain a high protein intake, even if you're taking a few days off training.
To study space travel's effect on muscles, Dr. Robert Wolfe of the University of Texas Medical Branch at Galveston enlisted healthy subjects to stay in bed 28 days during a National Space Biomedical Research Institute study. "One cause of muscle atrophy in space is lack of muscular activity. That's why bed rest is a good model because it minimizes activity, and like astronauts, you lose muscle mass primarily in the legs," said co-investigator Dr. Arny Ferrando, a professor of surgery at UTMB and Shriners Hospital for Children in Galveston.
Participants received the supplements three times a day, and researchers compared muscle mass before and after the bed-rest study. This data was compared to results from a control group that received a placebo drink instead of the supplements. Subjects given the amino acid supplements lost less muscle, despite the fact they did no exercise.

This article has been kindly supplied by Maximuscle

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4)    7 Steps to a Better Bench Press
A list of some facets of correct bench-pressing technique are as
follows:

1) Keep the head still at all times
2) Keep the eyes on the bar at all times.
3) Employ a controlled and steady descent speed.
4) Spot the bar at nipple level.
5) Pause the bar briefly at the chest - never bounce the bar
6) Breathe IN during the descent, breathe OUT during the ascent
7) Keep the feet and torso still during the lifts.

In addition, remember to warm up in a safe manner. It is not the
poundage that you start with that matters, it's the poundage that you
finish with that counts. If necessary, warm-up with just the bar, then
go up in steady and safe increments...

This article has been kindly supplied by Maximuscle



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