strength training principles and guidelines Part 1

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0 height="100%"><tr> <td valign="top" width=200 BGCOLOR="#003333" TEXT="#F7F7FF" background="12ad4c00dduajq.png"> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="0" WIDTH="95" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 46 WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="46" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>Secret strength training principles revealed. Unfortunately, misconceptions, myths, and misunderstandings plague strength training, learn the truths</B></div> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B><U>Muscleblitz's Training Bible To Ultimate Muscle Growth</U></B></U></A></div> <bR> <div> <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B><U>Muscleblitz's </U></B></U></A></div> <div> <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B><U>Massive Muscle Club</U></B></U></A></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/growthfactor" TARGET="_top" TITLE="http://www.muscleblitz.com/go/growthfact"><U><B><U>Build 100% Lean Muscle NOW! With Growth Factor-1</U></B></U></A></div> <bR> <div> <B>%%</B></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/bodybuildingtruth" TARGET="_top" TITLE="http://www.muscleblitz.com/go/bodybuildi"><U><B>Bodybuilding Truth So Controversial Nobody Dare Print Till Now</B></U></A></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/bodybuildingtruth" TARGET="_top" TITLE="http://www.muscleblitz.com/go/bodybuildi"><U><IMG SRC="8c371640.jpg" border=0 width="113" height="100" ALT="ulitmate bodybuilding book,burn off bodyfat and pack on thick dense muscle" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></A></div> <bR> <div> <B>Check Out Muscleblitz's Awesome Features Below</B></div> <bR> <div> <A HREF="may_newsletter.htm" TARGET="_top" TITLE="free bodybuilding newsletter November 20"><U><B>Muscleblitz Newsletter</B></U></A></div> <bR> <div> <A HREF="bodybuilding_videos.htm" TARGET="_top" TITLE="bodybuilding videos, comprehensive bodyb"><U><B>Bodybuilding Videos</B></U></A></div> <div> <A HREF="weight_loss_videos.htm" TARGET="_top" TITLE="weight loss videos and diet videos for f"><U><B>Weight Loss Videos</B></U></A></div> <div> <A HREF="weight_loss_videos.htm" TARGET="_top" TITLE="weight loss videos and diet videos for f"><U><B>Diet Videos</B></U></A></div> <div> <A HREF="weight_loss_books.htm" TARGET="_top" TITLE="weight loss books and diet books for fa"><U><B>Weight Loss Books</B></U></A></div> <div> <A HREF="weight_loss_books.htm" TARGET="_top" TITLE="weight loss books and diet books for fa"><U><B>Diet Books</B></U></A></div> <div> <A HREF="fitness_videos.htm" TARGET="_top" TITLE="best selling fitness videos, improve you"><U><B>Fitness Videos</B></U></A></div> <bR> <div> <A HREF="bodybuilding_books.htm" TARGET="_top" TITLE="Bodybuilding Books"><U><B>Bodybuilding Books</B></U></A></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/creatine" TARGET="_top" TITLE="http://www.muscleblitz.com/go/creatine"><U><B>Creatine A Practical Guide</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/bodybuildingtruth" TARGET="_top" TITLE="http://www.muscleblitz.com/go/bodybuildi"><U><B>Bodybuilding Truth</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/musclebuildingnutrition" TARGET="_top" TITLE="http://www.muscleblitz.com/go/musclebuil"><U><B>Muscle building Nutrition</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/supplementscams" TARGET="_top" TITLE="http://www.muscleblitz.com/go/supplement"><U><B>Supplement Scams</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/dietsupplements" TARGET="_top" TITLE="http://www.muscleblitz.com/go/dietsupple"><U><B>Diet and Supplementation</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/musclebook" TARGET="_top" TITLE="http://www.muscleblitz.com/go/musclebook"><U><B>Bottomline Bodybuilding</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Blast Your Bench</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/muscleenhancement" TARGET="_top" TITLE="http://www.muscleblitz.com/go/muscleenha"><U><B>Muscle Enhancement</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/steroidbible" TARGET="_top" TITLE="http://www.muscleblitz.com/go/steroidbib"><U><B>Steroid Bible</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/steroid" TARGET="_top" TITLE="http://www.muscleblitz.com/go/steroid"><U><B>Laymans Guide to Steroids</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/maximummuscle" TARGET="_top" TITLE="http://www.muscleblitz.com/go/maximummus"><U><B>Maximum Muscle and Fat Loss</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/getlaid" TARGET="_top" TITLE="http://www.muscleblitz.com/go/getlaid"><U><B>Secrets to Getting Laid</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/burnthefat" TARGET="_top" TITLE="http://www.muscleblitz.com/go/burnthefat"><U><B>Burn the Fat Feed the Muscle</B></U></A></div> <div> <A HREF="http://www.1shoppingcart.com/app/aftrack.asp?afid=106183" TARGET="_top" TITLE="http://www.1shoppingcart.com/app/aftrack"><U><B>Train Smart</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/elite" TARGET="_top" TITLE="http://www.muscleblitz.com/go/elite"><U><B>Chemical Wizardry</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/secrets" TARGET="_top" TITLE="http://www.muscleblitz.com/go/secrets"><U><B>Mail Order Steroid Success</B></U></A></div> <bR> <div> <A HREF="offers.htm" TARGET="_top" TITLE="bodybuilding special offers, bodybuildin"><U><B>Bodybuilding Special Offers</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Stacks</B></div> <bR> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Pro Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Amateur Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Muscle Blasting Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Fat Burning Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Maxteron</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Testosterone and more</B></U></A></div> <bR> <bR> <div> <B>Bodybuilding Nutrition</B></div> <bR> <div> <A HREF="peak_performance.htm" TARGET="_top" TITLE="Eating for Peak Performance, understandi"><U><B>Eating for Peak Performance</B></U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U><B>Timing Your Meals</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Creatine for Massive Muscle</B></U></A></div> <div> <A HREF="creatine_research.htm" TARGET="_top" TITLE="creatine: More than a sports nutrition s"><U><B>Creatine Research</B></U></A></div> <div> <A HREF="creatine_facts.htm" TARGET="_top" TITLE="creatine Whats in your creatine, the tru"><U><B>Creatine Facts</B></U></A></div> <div> <A HREF="creatine_monohydrate.htm" TARGET="_top" TITLE="creatine monohydrate for awesome muscle "><U><B>Prolab Creatine</B></U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein The Building Block</B></U></A></div> <div> <A HREF="protein_truths.htm" TARGET="_top" TITLE="Revealing the truth about protein"><U><B>Truth About Protein</B></U></A></div> <div> <A HREF="protein_myths.htm" TARGET="_top" TITLE="protein, The Nutritional Myths that Just"><U><B>Protein Myths</B></U></A></div> <div> <A HREF="soy_protein.htm" TARGET="_top" TITLE="Soy Protein and its reputation in bodybu"><U><B>Soy Protein and its reputation in bodybuilding</B></U></A></div> <div> <A HREF="more_protein.htm" TARGET="_top" TITLE="Protien supplements reduce muscle loss, "><U><B>Protein supplements reduce muscle loss</B></U></A></div> <div> <A HREF="nutrition.htm" TARGET="_top" TITLE="Nutrition Facts and the Importance of Nu"><U><B>Bodybuilding Diet & Nutrition</B></U></A></div> <div> <A HREF="mass_action.htm" TARGET="_top" TITLE="gain awesome muscle mass, build larger m"><U><B>Hard muscle with Mass Action</B></U></A></div> <bR> <bR> <div> <B>Beginners Section</B></div> <bR> <div> <A HREF="health_with_weight_training.htm" TARGET="_top" TITLE="How weight training effects your health "><U><B>Get hooked on weightlifting</B></U></A></div> <div> <A HREF="gym_safety.htm" TARGET="_top" TITLE="Basic gym safety"><U><B>Gym Safety</B></U></A></div> <div> <A HREF="basic_fitness_tips.htm" TARGET="_top" TITLE="Top Ten Basic Fitness Tips"><U><B>Basic Fitness Tips</B></U></A></div> <div> <A HREF="get_fit.htm" TARGET="_top" TITLE="get fit with the beginners fitness guide"><U><B>Fitness Guide</B></U></A></div> <div> <A HREF="test_your_fitness.htm" TARGET="_top" TITLE="Test your fitness levels with my free fi"><U><B>Free Fitness Tests</B></U></A></div> <div> <A HREF="bodybuilders_beginners_section_aerobics.htm" TARGET="_top" TITLE="bodybuilding beginners Section, Part 1 A"><U><B>Aerobic and Anaerobic Workouts</B></U></A></div> <div> <A HREF="how_do_muscles_grow.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 2 h"><U><B>How Muscles Grow</B></U></A></div> <div> <A HREF="muscle_recovery_.htm" TARGET="_top" TITLE="muscle recovery in bodybuilding"><U><B>Muscle recovery in bodybuilding</B></U></A></div> <div> <A HREF="warm_up_routines.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 3 W"><U><B>Warming Up Routines</B></U></A></div> <div> <A HREF="abdominal_workouts.htm" TARGET="_top" TITLE="bodybuilding beginners Part 4 abdominal "><U><B>Abdominal Workouts</B></U></A></div> <div> <A HREF="basic_leg_training.htm" TARGET="_top" TITLE="bodybuilding beginners Part 5 leg worko"><U><B>Leg Workouts</B></U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U><B>Beginners Two Day Split Routine</B></U></A></div> <div> <A HREF="cardio_exercise_part_1.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 1</B></U></A></div> <div> <A HREF="cardio_exercise_part_2.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 2</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Routines</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B>Training Bible To Muscle Growth</B></U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U><B>Key Steps to Muscle Growth</B></U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U><B>Planning Your Muscle Building Program</B></U></A></div> <div> <A HREF="no_drugs.htm" TARGET="_top" TITLE="weight training without drugs, how shoul"><U><B>Weight training without drugs</B></U></A></div> <div> <A HREF="bodybuilding_routines.htm" TARGET="_top" TITLE="bodybuilding routines to increase muscle"><U><B>Muscle Building Routines</B></U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U><B>Chest Building Routine</B></U></A></div> <div> <A HREF="chest_muscle.htm" TARGET="_top" TITLE="chest muscles, chest muscle diagram"><U><B>Chest Muscle Diagram</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Increase your bench Press</B></U></A></div> <div> <A HREF="upper_chest.htm" TARGET="_top" TITLE="build the upper chest and build upper p"><U><B>Upper Pec Routine</B></U></A></div> <div> <A HREF="chest_shock.htm" TARGET="_top" TITLE="shock your chest muscles into new growth"><U><B>Shock your Chest Routine</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Bicep Routine</B></U></A></div> <div> <A HREF="arm_diagram.htm" TARGET="_top" TITLE="big biceps and large triceps muscle diag"><U><B>Bicep Muscle Diagram</B></U></A></div> <div> <A HREF="big_biceps.htm" TARGET="_top" TITLE="build big biceps quickly with this easy "><U><B>Big Bicep Routine</B></U></A></div> <div> <A HREF="building_your_biceps.htm" TARGET="_top" TITLE="Which one is best for building your bice"><U><B>Straight or EZ Bar</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Tricep Routine</B></U></A></div> <div> <A HREF="build_bigger_arms.htm" TARGET="_top" TITLE="Quickly build bigger arms with this quic"><U><B>Titanic Triceps Routine</B></U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U><B>Powerful Shoulder Routine</B></U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U><B>Big Back Routine</B></U></A></div> <div> <A HREF="back_muscle.htm" TARGET="_top" TITLE="back muscles, back muscle diagram "><U><B>Back Muscle Diagram</B></U></A></div> <div> <A HREF="better_back.htm" TARGET="_top" TITLE="How to build a better back?"><U><B>How to Build A Better Back</B></U></A></div> <div> <A HREF="back_mistakes.htm" TARGET="_top" TITLE="The top three back training mistakes to "><U><B>Back Training Mistakes</B></U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U><B>Massive Traps</B></U></A></div> <div> <A HREF="deadlift.htm" TARGET="_top" TITLE="the deadlift: back killer or mass builde"><U><B>The Deadlift</B></U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U><B>Awesome Leg Workout</B></U></A></div> <div> <A HREF="abs.htm" TARGET="_top" TITLE="free abdominal exercises and stomach exe"><U><B>Six Pack Abdominal Routine</B></U></A></div> <div> <A HREF="fab_abs.htm" TARGET="_top" TITLE="six pack abs, get six pack abs in 10 min"><U><B>10 Minute a Day Abdominal Routine</B></U></A></div> <div> <A HREF="killer_abs.htm" TARGET="_top" TITLE="abs six pack quickly, get a 6 abs pack q"><U><B>Killer Abs</B></U></A></div> <bR> <bR> <div> <B>Advanced Muscle Routines</B></div> <bR> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U><B>Single Set versus Multiple</B></U></A></div> <div> <A HREF="training_cycle.htm" TARGET="_top" TITLE="How to cycle your weight training workou"><U><B>Cycle Your Training For Results</B></U></A></div> <div> <A HREF="muscle_failure.htm" TARGET="_top" TITLE="Should you always train your muscles to "><U><B>Should You Train To Failure</B></U></A></div> <div> <A HREF="training_rut.htm" TARGET="_top" TITLE="weight training ruts and building solid "><U><B>Training Ruts</B></U></A></div> <div> <A HREF="progress.htm" TARGET="_top" TITLE="weight training to build muscle and buil"><U><B>Build Strength and Muscle</B></U></A></div> <div> <A HREF="sticking_points.htm" TARGET="_top" TITLE="weight training sticking points, new lev"><U><B>Blasting Through Sticking Points</B></U></A></div> <div> <A HREF="supersets.htm" TARGET="_top" TITLE="worlds best superset workout, superset w"><U><B>Supersets the Muscle Builders</B></U></A></div> <div> <A HREF="power_rack.htm" TARGET="_top" TITLE="power rack training the key to upper bo"><U><B>Power Rack Training</B></U></A></div> <div> <A HREF="reverse_training.htm" TARGET="_top" TITLE="Creating new muscle growth with reverse "><U><B>Reverse Training</B></U></A></div> <div> <A HREF="mass_gain_routines.htm" TARGET="_top" TITLE="best muscle gain workout Part 1 "><U><B>Mass Gain Pt 1</B></U></A></div> <div> <A HREF="over_training.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 2 m"><U><B>Mass Gain Routines</B></U></A></div> <div> <A HREF="mass_gaining_diet.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 3 m"><U><B>Mass Gaining Diets</B></U></A></div> <div> <A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B>Mass Gain Chest Routine</B></U></A></div> <div> <A HREF="mass_gain_shoulders.htm" TARGET="_top" TITLE="free shoulder workout, advanced bodybuil"><U><B>Mass Gain Shoulder Routine</B></U></A></div> <bR> <bR> <div> <B>Strength Training</B></div> <bR> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><B>Principles of Strength Training</B></U></A></div> <div> <A HREF="benefits_of_strength_training.htm" TARGET="_top" TITLE="The benefits of strength training "><U><B>Benefits of Strength Training</B></U></A></div> <div> <A HREF="strength_training_time.htm" TARGET="_top" TITLE="making time for strength training, stren"><U><B>Making Time for Strength Training</B></U></A></div> <div> <A HREF="factors_affecting_strength.htm" TARGET="_top" TITLE="factors affecting strength, develop stre"><U><B>Factors Affecting Strength</B></U></A></div> <div> <A HREF="strength_training_part1.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 1</B></U></A></div> <div> <A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 2</B></U></A></div> <div> <A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 3</B></U></A></div> <div> <A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 4</B></U></A></div> <div> <A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 5</B></U></A></div> <div> <A HREF="strength.htm" TARGET="_top" TITLE="strength training exercises and strength"><U><B>Strength Training Demos</B></U></A></div> <bR> <bR> <div> <B>Burning Bodyfat and Weight  Loss</B></div> <bR> <div> <A HREF="fat_phobia.htm" TARGET="_top" TITLE="fat phobia, reintroduce fat into your di"><U><B>Fat Phobia</B></U></A></div> <div> <A HREF="testosterone_levels.htm" TARGET="_top" TITLE="low fat diets lower testosterone levels,"><U><B>Low Fat Diets</B></U></A></div> <div> <A HREF="fat_loss.htm" TARGET="_top" TITLE="reduce bodyfat levels and create lean ha"><U><B>Reduce Your Bodyfat Level</B></U></A></div> <div> <A HREF="reducing_fat.htm" TARGET="_top" TITLE="The facts about reducing fat "><U><B>Facts About Reducing Bodyfat</B></U></A></div> <div> <A HREF="diets_don_t_work.htm" TARGET="_top" TITLE="diets dont work, dieting to lose weight"><U><B>Diets Don't Work</B></U></A></div> <div> <A HREF="love_handles.htm" TARGET="_top" TITLE="lose your love handles, guaranteed fat l"><U><B>Lose Your Love Handles </B></U></A></div> <div> <B>Ge</B><A HREF="lean_muscle.htm" TARGET="_top" TITLE="Cut a lean muscled body with tribulus te"><U><B>t Lean and Hard withTribulus Terrestris</B></U></A></div> <div> <A HREF="weight_loss.htm" TARGET="_top" TITLE="Amazing weight loss program, lose weight"><U><B>Weight Loss Program</B></U></A></div> <div> <A HREF="exercise_the_key_to_weight_loss.htm" TARGET="_top" TITLE="for losing weight exercise is the key"><U><B>Exercise The Key To Weight Loss</B></U></A></div> <div> <A HREF="maximum_fat_loss.htm" TARGET="_top" TITLE="maximum fat loss, the secrets to maximum"><U><B>Secrets To Maximum Fat Loss</B></U></A></div> <bR> <bR> <div> <B>Muscle  & Joint Strengthening</B></div> <bR> <div> <A HREF="muscle_injuries.htm" TARGET="_top" TITLE=" muscle injuries in weight training, dea"><U><B>Dealing with Muscle Injuries</B></U></A></div> <div> <A HREF="recovering_from_injury.htm" TARGET="_top" TITLE="sport injuries, speeding up your recover"><U><B>Recovery After Injury</B></U></A></div> <div> <A HREF="muscle_strengthening.htm" TARGET="_top" TITLE="muscle strengthening for seniors, your n"><U><B>Muscle Strengthening For Seniors</B></U></A></div> <div> <A HREF="muscle_soreness_in_weight_training.htm" TARGET="_top" TITLE="muscle soreness in weight training, musc"><U><B>Muscle Soreness</B></U></A></div> <div> <A HREF="strengthening_joints.htm" TARGET="_top" TITLE="exercises to strengthen joints, joint s"><U><B>Exercises to Strengthen Joints</B></U></A></div> <bR> <bR> <div> <B>Steroids</B></div> <bR> <div> <A HREF="anabolic_steroids.htm" TARGET="_top" TITLE="anabolic steroids bible, steroid cycles "><U><B>Steroid Bible Reveals the Truths</B></U></A></div> <div> <A HREF="using_steroids_.htm" TARGET="_top" TITLE="using steroids to build muscle, the laym"><U><B>Laymans Guide to Steroids</B></U></A></div> <div> <A HREF="prohormones.htm" TARGET="_top" TITLE="The truths and facts about prohormones a"><U><B>Facts About Pro Hormones</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/growthfactor" TARGET="_top" TITLE="http://www.muscleblitz.com/go/growthfact"><U><B>Growth Factor1 for massive muscle gain</B></U></A></div> <bR> <bR> <div> <B>Miscellaneous</B></div> <bR> <div> <A HREF="muscle_web_rings.htm" TARGET="_top" TITLE="muscle building web rings full of bodybu"><U><B>Muscle Building Web Rings</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/links/muscleindex.html" TARGET="_top" TITLE="http://www.muscleblitz.com/links/musclei"><U><B>Bodybuilding Link Directory</B></U></A></div> <div> <A HREF="visitors_opinions.htm" TARGET="_top" TITLE="View your opinions of this muscle buildi"><U><B>View Your Opinions</B></U></A></div> <div> <A HREF="links_info.htm" TARGET="_top" TITLE="bodybuilding links information add your "><U><B>Links Info Add URL</B></U></A></div> <div> <A HREF="link_partners.htm" TARGET="_top" TITLE="bodybuilding link partners, muscle build"><U><B>Link Partners</B></U></A></div> <div> <A HREF="kontact.htm" TARGET="_top" TITLE="free weight training and muscle building"><U><B>Contact</B></U></A></div> <bR> <div> <A HREF="http://www.amazon.com/exec/obidos/redirect-home/mediamegastor-21" TARGET="_top" TITLE="http://www.amazon.com/exec/obidos/redire"><U><B><IMG SRC="c42823c0.png" border=0 width="130" height="60" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A></div> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> </td> <td valign="top" BGCOLOR="#FFFFCC" TEXT="#080000"> <div> <FONT SIZE="5" COLOR="#003333" FACE="Arial" ><B> weight training to build muscle and build strength</B></FONT>     |     <A HREF="index.htm" TARGET="_top" TITLE=" weight training to build muscle and bui"><U>home</U></A></div> <div> <U>[</U><A HREF="free_weight_training_program.htm" TARGET="_top" TITLE="free weight training program and weight "><U><U>Muscleblitz Site Map</U></U></A><U>]</U></div> <div> [<A HREF="beginners_guide_to_weight_training.htm" TARGET="_top" TITLE="Beginners guide to weight training"><U><U>Beginners Section</U></U></A>]   <U>[</U><A HREF="bodybuilding_and_nutrition_.htm" TARGET="_top" TITLE="Where can I ask questions about Bodybuil"><U><U>Bodybuilding Nutrition</U></U></A><A HREF="bodybuilding_and_nutrition_.htm" TARGET="_top" TITLE="Where can I ask questions about Bodybuil"><U>]</U></A>   <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><U>[Muscle Building Stacks</U></U></A>]    [<A HREF="muscle_map.htm" TARGET="_top" TITLE="Muscle Building Routines Site Map"><U><U>Muscle Building Routines</U></U></A>]    <U>[</U><A HREF="advanced_muscle_map.htm" TARGET="_top" TITLE="Advanced Muscle Building Routines Site M"><U><U>Advanced Muscle Routines</U></U></A>]    [<A HREF="strength_training_map.htm" TARGET="_top" TITLE="Strength Training Site Map"><U><U>Strength Training</U></U></A>]   <A HREF="joint_map.htm" TARGET="_top" TITLE="Muscle and Joint Strengthening Map"><U><U>[Muscle & Joint Strengthening</U></U></A>]   <A HREF="burning_bodyfat_map.htm" TARGET="_top" TITLE="Burning bodyfat and fast weight loss"><U><U>[Burning Bodyfat and Weight loss</U></U></A><A HREF="burning_bodyfat_map.htm" TARGET="_top" TITLE="Burning bodyfat and fast weight loss"><U>]</U></A>   <A HREF="bodybuilding_books.htm" TARGET="_top" TITLE="Bodybuilding Books"><U><U>[Bodybuilding Books</U></U></A>]   [<A HREF="steroid_map.htm" TARGET="_top" TITLE="Muscle Building Steroids Site Map"><U><U>Steroids</U></U></A>]   [<A HREF="visitors_opinions.htm" TARGET="_top" TITLE="View your opinions of this muscle buildi"><U><U>Feedback Here Please</U></U></A>] <FONT SIZE="1" COLOR="#333366" FACE="Arial" > </FONT> <U>[</U><A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><U>Join the Elite Massive Muscle Club</U></U></A>]  <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U>[</U></A><A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><U>Muscleblitz Training Bible to Ulitimate Muscle</U></U></A>]   [<A HREF="may_newsletter.htm" TARGET="_top" TITLE="free bodybuilding newsletter November 20"><U><U>View Muscleblitz Monthly Bodybuilding Newsletter</U></U></A>]   [<A HREF="muscle_web_rings.htm" TARGET="_top" TITLE="muscle building web rings full of bodybu"><U><U>Join our Bodybuilding Web Ring</U></U></A><U>]</U>   <U>[</U><A HREF="http://www.muscleblitz.com/links/muscleindex.html" TARGET="_top" TITLE="http://www.muscleblitz.com/links/musclei"><U><U>Bodybuilding Link Directory</U></U></A><U>]</U>   <U>[</U><A HREF="links_info.htm" TARGET="_top" TITLE="bodybuilding links information add your "><U><U>Add your Bodybuilding/Fitness Link</U></U></A>]   <U>[</U><A HREF="link_partners.htm" TARGET="_top" TITLE="bodybuilding link partners, muscle build"><U><U>Link Partners</U></U></A>]     <A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U>[</U></A><A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U><U>Contact</U></U></A><A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U>]</U></A>  </div> <div> strength training principles and guidelines Part 1</div> <div> <B>Secret strength training principles revealed. Unfortunately, misconceptions, myths, and misunderstandings plague strength training, learn the truths. Read on...........</B></div> <div> <B>strength training principles and guidelines:</B></div> <div> <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><U>Part 2</U></U></A></FONT> | <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><U>Part 3</U></U></A></FONT> |<A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U> </U></A><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><U>Part 4</U></U></A></FONT> | <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><U>Part 5</U></U></A></FONT></div> <div> <B>Part One</B> by <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><U>Chad Tackett</U></U></A></FONT></div> <bR> <div> Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program. </div> <div> This article is part one of a five part series discussing the very important principles and guidelines of a safe and effective strength training program. Part one will explain the proper methods of warming-up, stretching, and cooling-down when strength training. Part two will discuss the importance of forcing blood to your muscles and proper lifting speed. </div> <div> The following exercise guidelines are extremely important for your safety and the effectiveness of your strength training program.</div> <div> Warming Up, Cooling Down and Stretching Warming-up promotes safety, prevents injury, and increases performance. You should warm up two ways with the purpose of creating blood flow throughout the body and thus preparing your muscles for the workout. First, before beginning your weightlifting session, do some form of cardiovascular exercise at a light, comfortable intensity for about five to ten minutes. Walking or riding a bicycle works well. When you've completed your warm-up, be sure to stretch the primary muscles you've been using. For example, if you warmed-up on the bicycle, stretch your quadriceps, hamstrings, calves, and hips.</div> <div> Then, for the first exercise of each muscle group, do a warm-up set with very light weight for 12-20 repetitions. For example, if your first chest exercise is the bench press, do a warm-up set of very light weight and then continue with your selected chest routine. When you have completed your chest workout and are ready to train the next muscle group, once again do a warm-up set; then continue training that muscle group, and so on.</div> <div> Stretching provides better physical performance, prevents debilitating injuries, and makes you look and feel better by improving your posture. This is because when muscles are stretched, their elasticity improves, increasing your range of motion and improving the quality of your movements. Never stretch a cold muscle--always make sure your muscles are warm before stretching. When a muscle is properly warmed-up it is better able to become elastic and relaxes more easily; warming up also circulates blood to nearby tissues and helps remove unwanted waste products from your system.</div> <bR> <div> <A HREF="anabolic_steroids.htm" TARGET="_top" TITLE="anabolic steroids bible, steroid cycles "><U><B>Growth Factor GF1 is the latest Bodybuilding Supplement Breakthrough, it is guaranteed to build extraordinary muscle mass!, it is the most effective supplement on the market today!! </B></U></A></div> <bR> <div> In addition to stretching the muscles involved in the cardiovascular exercise, you should spend time stretching each specific muscle you have trained in your weightlifting program. This won't take much more time and the benefits are many. You have to rest between your strength training sets anyway, so you might as well use this time more productively--for stretching. Think about it: What better time to stretch than right after you have targeted blood to a specific muscle? After you have properly warmed up each muscle group, stretch between sets. Each set requires a resting period--usually between 30 seconds and three minutes (depending on what you are trying to achieve). Use your resting time wisely and stretch the specific muscle being trained. Stretch only after the muscle has been properly warmed-up and about once every two to three sets per muscle group.</div> <div> By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch--right after exercise, when the muscle is warm. This stretching between exercises is a valuable technique and will make a tremendous difference in your health.</div> <div> The cool-down after strength training is also crucial. Whenever a vigorous exercise session is stopped abruptly, blood tends to accumulate in the lower body. With reduced blood return, cardiac output decreases and light-headedness may occur. Because muscle movement helps squeeze blood back to the heart, it is important to continue some muscle activity after the last exercise is completed. Easy cycling, walking, or any other cardiovascular exercise at low intensity is an appropriate cool-down activity, as is</div> <div> any other form of cardiovascular exercise. Cool down for about 5-10 minutes at light intensity, similar to your warm-up.</div> <div> Please check back for Part Two, where I'll discuss the importance of forcing blood to your muscles, common mistakes that hinder the process, and proper lifting speed. Until then, remember to always include a warm-up, stretching, and a cool-down for maximum effectiveness and to prevent injury. Good luck, and enjoy all the wonderful benefits of strength training.</div> <bR> <div> Chad Tackett is President of Global Health & Fitness. Learn how you can have your own personal online trainer, dietician and motivator at <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://www.global-fitness.com/at.cgi?a=187439" TARGET="_top" TITLE="http://www.global-fitness.com/at.cgi?a=1"><U><U>http://www.global-fitness.com</U></U></A></FONT></div> <bR> <bR> <div> <B>Related Articles on Strength Training</B></div> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><B>Strength Training</B></U></A></div> <div> <A HREF="benefits_of_strength_training.htm" TARGET="_top" TITLE="The benefits of strength training "><U><B>The Benefits of Strength Training</B></U></A><B> </B></div> <div> <A HREF="factors_affecting_strength.htm" TARGET="_top" TITLE="factors affecting strength, develop stre"><U><B>Factors Affecting Strength Levels</B></U></A></div> <div> <A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Principles and Guidelines Part 2 </B></U></A></div> <div> <A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Principles and Guidelines Part 3 </B></U></A></div> <div> <A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Principles and Guidelines Part 4 </B></U></A></div> <div> <A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Principles and Guidelines Part 5 </B></U></A></div> <div> <A HREF="strength.htm" TARGET="_top" TITLE="strength training exercises and strength"><U><B>Strength Training Exercises and Video Demonstrations</B></U></A></div> <bR> <bR> <div>  <FONT SIZE="4" COLOR="#000000" FACE="Arial" ><I><B>Do</B></I></FONT><FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B> you want to see the BIGGEST,SEXIEST physiques, awesome flexed muscles,female muscle,muscle mass gaining routines, fitness models with toned sexier bodies, muscle women,books and video's of the greatest then look no further. A total collection of the best bodybuilders supplements and nutrition for rapid muscle gains, workouts for everyone to achieve their goals, lose bodyfat, weight loss Undoubtedly the best collection of muscle and health and fitness sites on the net  for men and women all categorised for your pleasure in one quick and efficient stop. Teenage bodybuilding routines,STUNNING FITNESS MODELS models with killer looks,SEXY FEMALE BODIES,FEMALE BODYBUILDING GALLERY, muscle men, workouts for the beginner bodybuilders to Mr. Universe. Supplements for rapid results everything revealed. Herbal remedies, aromatherapy Tai Chi, all topics covered. </B></FONT></div> <div> <B>The weight trainers Aladdin cave</B><A HREF="http://www.muscleblitz.com/links/muscleindex.html" TARGET="_top" TITLE="http://www.muscleblitz.com/links/musclei"><U><B> </B></U></A><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://www.muscleblitz.com/links/muscleindex.html" TARGET="_top" TITLE="http://www.muscleblitz.com/links/musclei"><U><B>ENTER</B></U></A></FONT><B> and gain  MAXimum Muscle! . Constantly updated for your PLEASURE</B></div> <div>                                                 <B>       </B><A HREF="http://www.muscleblitz.com/links/muscleindex.html" TARGET="_top" TITLE="http://www.muscleblitz.com/links/musclei"><U><B>    The Premiere Muscle and Fitness Link Directory       </B></U></A></div> <bR> <bR> <div>                                                                                         <A HREF="welcome_to_muscle_gain.htm" TARGET="_top" TITLE="free muscle building routines for muscle"><U><IMG SRC="14064460.gif" border=0 width="100" height="70" ALT="weight training and muscle building routines, secrets revealed free." ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></A></div> <bR> <div>      </div> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >     </FONT><U>[</U><A HREF="free_weight_training_program.htm" TARGET="_top" TITLE="free weight training program and weight "><U><U>Muscleblitz Site Map</U></U></A><U>]</U></div> <div> [<A HREF="beginners_guide_to_weight_training.htm" TARGET="_top" TITLE="Beginners guide to weight training"><U><U>Beginners Section</U></U></A>]   <U>[</U><A HREF="bodybuilding_and_nutrition_.htm" TARGET="_top" TITLE="Where can I ask questions about Bodybuil"><U><U>Bodybuilding Nutrition</U></U></A><A HREF="bodybuilding_and_nutrition_.htm" TARGET="_top" TITLE="Where can I ask questions about Bodybuil"><U>]</U></A>   <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><U>[Muscle Building Stacks</U></U></A>]    [<A HREF="muscle_map.htm" TARGET="_top" TITLE="Muscle Building Routines Site Map"><U><U>Muscle Building Routines</U></U></A>]    <U>[</U><A HREF="advanced_muscle_map.htm" TARGET="_top" TITLE="Advanced Muscle Building Routines Site M"><U><U>Advanced Muscle Routines</U></U></A>]    [<A HREF="strength_training_map.htm" TARGET="_top" TITLE="Strength Training Site Map"><U><U>Strength Training</U></U></A>]   <A HREF="joint_map.htm" TARGET="_top" TITLE="Muscle and Joint Strengthening Map"><U><U>[Muscle & Joint Strengthening</U></U></A>]   <A HREF="burning_bodyfat_map.htm" TARGET="_top" TITLE="Burning bodyfat and fast weight loss"><U><U>[Burning Bodyfat and Weight loss</U></U></A><A HREF="burning_bodyfat_map.htm" TARGET="_top" TITLE="Burning bodyfat and fast weight loss"><U>]</U></A>   <A HREF="bodybuilding_books.htm" TARGET="_top" TITLE="Bodybuilding Books"><U><U>[Bodybuilding Books</U></U></A>]   [<A HREF="steroid_map.htm" TARGET="_top" TITLE="Muscle Building Steroids Site Map"><U><U>Steroids</U></U></A>]   [<A HREF="visitors_opinions.htm" TARGET="_top" TITLE="View your opinions of this muscle buildi"><U><U>Feedback Here Please</U></U></A>] <FONT SIZE="1" COLOR="#333366" FACE="Arial" > </FONT> <U>[</U><A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><U>Join the Elite Massive Muscle Club</U></U></A>]  <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U>[</U></A><A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><U>Muscleblitz Training Bible to Ulitimate Muscle</U></U></A>]   [<A HREF="may_newsletter.htm" TARGET="_top" TITLE="free bodybuilding newsletter November 20"><U><U>View Muscleblitz Monthly Bodybuilding Newsletter</U></U></A>]   [<A HREF="muscle_web_rings.htm" TARGET="_top" TITLE="muscle building web rings full of bodybu"><U><U>Join our Bodybuilding Web Ring</U></U></A><U>]</U>   <U>[</U><A HREF="http://www.muscleblitz.com/links/muscleindex.html" TARGET="_top" TITLE="http://www.muscleblitz.com/links/musclei"><U><U>Bodybuilding Link Directory</U></U></A><U>]</U>   <U>[</U><A HREF="links_info.htm" TARGET="_top" TITLE="bodybuilding links information add your "><U><U>Add your Bodybuilding/Fitness Link</U></U></A>]   <U>[</U><A HREF="link_partners.htm" TARGET="_top" TITLE="bodybuilding link partners, muscle build"><U><U>Link Partners</U></U></A>]     <A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U>[</U></A><A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U><U>Contact</U></U></A><A HREF="contact.htm" TARGET="_top" TITLE="Muscleblitz Contact Page"><U>]</U></A>  <FONT SIZE="2" COLOR="#000000" FACE="Arial" >                                                                     </FONT></div> <bR> <bR> </td> </tr></table></body>