Friday 18 June 2010
Review of Jeff Anderson's Advanced Mass Building Secrets
Advanced Mass Building, the hottest new bodybuilding workout routine to gain muscle mass quickly, has hit the bodybuilding world by storm. After hearing about all the hype I decided to dig into the program in detail and would like to offer my personal Advanced Mass Building review.
Is it for real? Does it really help you gain muscle mass fast? Is it all hype?
These are the three questions I kept in the back of my mind when using my professional education, and experience to write a review on the Advanced Mass Building Secrets book.
At first I did not expect much. I figured it would be just like the many other bodybuilding, add more muscle, ebooks. As I began studying the mass building tutorial I was quickly pulled in by the comparison of a military mission to building more muscle. The analogy made complete sense, and also made adsorbing the material much easier, and even entertaining.
The Author, Jeff Anderson - The Muscle Nerd, was the head fitness trainer for his army platoon years ago. He parallels important muscle building secrets with combat strategies he learned in the military. This made my Advanced Mass Building review much more enjoyable.
The bodybuilding program said building muscle mass is so easy when you first start weight training. However, after the first 6 months, the growth seems to slow down to a screeching halt.
Advanced Mass Building Secrets is all about overcoming muscle growth plateaus to quickly achieve non-stop muscle growth in as little as 20 minutes per workout.
As witnessed in my personal training practice, I do agree that bodybuilders simply hit the gain muscle wall after the first six months of training. According the author, Jeff Anderson, 95% of bodybuilders are doing things completely wrong, and stumbling all over trying to make muscle growth gains.
Advanced Mass Building Secrets is about a “shock and awe” plan to quickly force your muscles to generate more mass. This 4 week super powerful bodybuilding workout routine is about mass building only. There is no talk of core development, getting cut, or improving cardiovascular fitness. This is solely about quickly, and easily building more muscle mass.
As I glance at my Advanced Mass Building review notes, I noticed how much I like how simple the presentation of such a detailed program really is. The mass gain program is laid out easily for anyone to follow.
Do not get me wrong. The muscle building program is quite detailed incorporating such things as hormone surge, pre-exhaustion, supersets, negatives, and many other mass building secrets.
CLICK HERE to access Advanced Mass Building Secrets
It is simply amazing how Jeff Anderson, after extensive research on his mass building workout for over 1 year, incorporates a bunch of proven bodybuilding techniques into a single 4 week mass building program.
I have been a professional fitness trainer for over 25 years, and have never seen a more interesting bodybuilding workout program.
After extensive tests on the 4 week muscle mass generating routine, the results were nothing short of amazing. If you stick to his step by step easy to follow plan, you will quickly witness muscle growth like you have never seen before.
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Click here to discover more about Advanced Mass Building
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Another side note to mention is the routine, professionally laid out in a muscle building workbook, guarantees that you will build muscle or you do not pay. In my Advanced Mass Building Review I like the confidence Jeff has in helping people quickly, and easily develop muscle. He truly puts his money where his mouth is.
The how to gain muscle mass ebook, and workout booklet are professionally created, easy to follow, and fun to read. The whole program is presented in a way of backing up what is said scientifically.
The only question I had with Advanced Mass Building is the 5 workout days a week. Even though they were very short workouts I was concerned about overtraining. However, you will see that the book explains how to easily figure out your precise workout schedule.
My final review of Advanced Mass Building is a 4.5 out of 5.
The whole muscle building program delivers many times the value compared to its small investment. It is a cutting edge bodybuilding workout of great value. I recommend it to anyone wanting to quickly build more muscle mass the scientific way.
Two thumbs up!
If you want to start building muscle mass fast today, then visit Advanced Mass Building Secrets quickly to begin.
Thursday 17 June 2010
Mass Training Tactics Part #1
The workout description in this article is from Hugo Rivera's
http://body-re-enginering.com/
In this article, I will start presenting a series of routines that when performed in the sequence in which I present them are guaranteed to bring you the results that you are looking for.
Our workout parameters are going to be determined by the phase we are in. There are going to be three phases that we will be repeating over and over again. The first week is an Active Recovery Phase. This phase will only be a 1 week long phase in which we will only train with weights twice a week on a full body routine.
After this week, the next three weeks are going to be a high volume phase with short rest periods in between sets. We'll call this phase the Loading Phase. After this phase we will do 4 weeks of higher intensity work (heavier weights) with longer periods of rest in between sets. We will refer to this phase as the Growth Phase. The logic is the following:
Active Recovery Phases
First, according to leading strength expert Tudor Bompa, Ph.D., "you are trying to adapt the anatomy of the body to the upcoming training so that you can create, or produce an injury free environment". Essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.
Second, this phase is a great time to address any strength imbalance that your body might have. This is the reason why mostly dumbbell work will be used during this phase.
Finally, this phase will act as a great time in which the body will re-charge its energy stores and allow for complete physical and mental recuperation.
During the loading phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury.
During this phase, three things will happen:
1.The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.
2.Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This henomenon is called muscle voluminization.
3.The body's recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.
During the Growth Phase the body is not stressed by volume. This time the stimuli for growth is heavy weights. If this phase would be kept for too long eventually the body would cease to stop making strength gains and you would plateau. This is the reason why we always need to go back to a Loading Phase.
During this phase the following three things will happen:
1.The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.
2.Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis.
3.Since your body's recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation capabilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through. This adaptation mechanism is the one that ensures the survival of the species.
Putting It All Together
Taking all of the information presented above, below are the first four weeks of your periodized program. Notice how the first week is an Active Recovery Phase week and how the volume after week 1 in increased dramatically.
Week 1 - Active Rest
Monday/Thursday:
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest)
Weeks 2, 3, & 4 - Loading Phase
Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.
Day 1 - Shoulders & Arms (Monday/Thursday):
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)
Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)
On Week 3, add:
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)
On Week 4, add:
Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)
Day 2 - Legs (Tuesday/Friday)
Superset:
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)
Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
On Week 3, add:
Superset:
Leg Extensions 3 sets x 10-12 reps (No rest)
Seated Leg Curls 3 sets x 10-12 reps (No rest)
One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)
On Week 4, add:
Superset:
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)
Day 3 - Chest & Back (Wednesday/Saturday)
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps
Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)
On Week 3, add:
Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)
On Week 4, add:
Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1 minute rest)
To Fail Or Not To Fail
Regarding the issue of reaching muscle failure or not in all sets, the best advice that I can give you is to perform each set to the point where it would be impossible for you to perform an additional repetition on your own with good form. This philosophy has always kept me injury free and allowed me to train by myself for years without any accidents.
Nutrition
Critical to a successful mass building campaign is nutrition. While I could write a whole article (or even a book) solely dedicated to this subject, I'll keep it simple. Eat 5-7 meals a day (It could be 3 meals and two protein shakes, or 4 meals and 3 protein shakes depending on your nutrient requirements).
In order to grow, eat a total of 1 gram of protein (tuna, salmon, turkey, lean red meats, chicken, whey protein, or egg protein) per pound of bodyweight divided equally over 5-7 meals spaced out 2-3 hours apart. If you have a high metabolism eat 2 grams of carbs per pound of bodyweight while if you have a slow metabolism just do 1 gram per pound of bodyweight.
Have complex carbs throughout the day such as potatoes, brown rice, oatmeal, veggies and a combination of complex and simple carbs (fruits) for your post workout meal. As far as fats, keep them as low as possible by choosing low fat protein sources.
However, supplement your diet with ten grams of fish oils (4 caps with meal #1, 3 with meal #3 and 3 with meal #5) and also 1 Tablespoon of Flaxseed Oil in two of your protein shakes.
Cardio
During the mass building phase it is still important to continue to do cardio. Twenty to thirty minutes right after the workout (or first thing in the morning on an empty stomach if you wish to train twice a day) four times a week will suffice.
The reasons for this are the following:
Improves cardiovascular endurance; critical when performing supersets.
Helps remove waste created by the weight training session and creates new capillaries that are used to provide more nutrients to the muscle, something that helps rebuild the muscles quicker as well as recover faster in between sets and workouts.
Finally, this type of exercise prompts the body to produce fat burning enzymes; something that helps us keep the fat off while we gain muscle mass.
Conclusion
Well, there you have it. Follow this routine for this month and by the time that you are done, I guarantee that you will have enhanced size and definition.
Next month I will show you how to put a great Growth Phase together that will make your strength (along with your size) skyrocket by taking advantage of your enhanced recuperation capabilities and nervous system energy. Until then, take care and train hard!
Hugo Rivera
http://body-re-enginering.com/
In this article, I will start presenting a series of routines that when performed in the sequence in which I present them are guaranteed to bring you the results that you are looking for.
Mass Training Tactics Part #1
Our workout parameters are going to be determined by the phase we are in. There are going to be three phases that we will be repeating over and over again. The first week is an Active Recovery Phase. This phase will only be a 1 week long phase in which we will only train with weights twice a week on a full body routine.
After this week, the next three weeks are going to be a high volume phase with short rest periods in between sets. We'll call this phase the Loading Phase. After this phase we will do 4 weeks of higher intensity work (heavier weights) with longer periods of rest in between sets. We will refer to this phase as the Growth Phase. The logic is the following:
Active Recovery Phases
First, according to leading strength expert Tudor Bompa, Ph.D., "you are trying to adapt the anatomy of the body to the upcoming training so that you can create, or produce an injury free environment". Essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.
Second, this phase is a great time to address any strength imbalance that your body might have. This is the reason why mostly dumbbell work will be used during this phase.
Finally, this phase will act as a great time in which the body will re-charge its energy stores and allow for complete physical and mental recuperation.
During the loading phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury.
During this phase, three things will happen:
1.The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.
2.Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This henomenon is called muscle voluminization.
3.The body's recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.
During the Growth Phase the body is not stressed by volume. This time the stimuli for growth is heavy weights. If this phase would be kept for too long eventually the body would cease to stop making strength gains and you would plateau. This is the reason why we always need to go back to a Loading Phase.
During this phase the following three things will happen:
1.The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.
2.Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis.
3.Since your body's recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation capabilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through. This adaptation mechanism is the one that ensures the survival of the species.
Putting It All Together
Taking all of the information presented above, below are the first four weeks of your periodized program. Notice how the first week is an Active Recovery Phase week and how the volume after week 1 in increased dramatically.
Week 1 - Active Rest
Monday/Thursday:
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest)
Weeks 2, 3, & 4 - Loading Phase
Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.
Day 1 - Shoulders & Arms (Monday/Thursday):
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)
Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)
On Week 3, add:
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)
On Week 4, add:
Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)
Day 2 - Legs (Tuesday/Friday)
Superset:
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)
Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
On Week 3, add:
Superset:
Leg Extensions 3 sets x 10-12 reps (No rest)
Seated Leg Curls 3 sets x 10-12 reps (No rest)
One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)
On Week 4, add:
Superset:
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)
Day 3 - Chest & Back (Wednesday/Saturday)
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps
Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)
On Week 3, add:
Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)
On Week 4, add:
Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1 minute rest)
To Fail Or Not To Fail
Regarding the issue of reaching muscle failure or not in all sets, the best advice that I can give you is to perform each set to the point where it would be impossible for you to perform an additional repetition on your own with good form. This philosophy has always kept me injury free and allowed me to train by myself for years without any accidents.
Nutrition
Critical to a successful mass building campaign is nutrition. While I could write a whole article (or even a book) solely dedicated to this subject, I'll keep it simple. Eat 5-7 meals a day (It could be 3 meals and two protein shakes, or 4 meals and 3 protein shakes depending on your nutrient requirements).
In order to grow, eat a total of 1 gram of protein (tuna, salmon, turkey, lean red meats, chicken, whey protein, or egg protein) per pound of bodyweight divided equally over 5-7 meals spaced out 2-3 hours apart. If you have a high metabolism eat 2 grams of carbs per pound of bodyweight while if you have a slow metabolism just do 1 gram per pound of bodyweight.
Have complex carbs throughout the day such as potatoes, brown rice, oatmeal, veggies and a combination of complex and simple carbs (fruits) for your post workout meal. As far as fats, keep them as low as possible by choosing low fat protein sources.
However, supplement your diet with ten grams of fish oils (4 caps with meal #1, 3 with meal #3 and 3 with meal #5) and also 1 Tablespoon of Flaxseed Oil in two of your protein shakes.
Cardio
During the mass building phase it is still important to continue to do cardio. Twenty to thirty minutes right after the workout (or first thing in the morning on an empty stomach if you wish to train twice a day) four times a week will suffice.
The reasons for this are the following:
Improves cardiovascular endurance; critical when performing supersets.
Helps remove waste created by the weight training session and creates new capillaries that are used to provide more nutrients to the muscle, something that helps rebuild the muscles quicker as well as recover faster in between sets and workouts.
Finally, this type of exercise prompts the body to produce fat burning enzymes; something that helps us keep the fat off while we gain muscle mass.
Conclusion
Well, there you have it. Follow this routine for this month and by the time that you are done, I guarantee that you will have enhanced size and definition.
Next month I will show you how to put a great Growth Phase together that will make your strength (along with your size) skyrocket by taking advantage of your enhanced recuperation capabilities and nervous system energy. Until then, take care and train hard!
Hugo Rivera
For more information about the complete program
Friday 11 June 2010
Self Defense Trick To Surprise A Bar Bully
A common self defense trick that many experts instruct is that, when somebody comes up to you and starts threatening you, you should set up your defense by adopting a “ready stance” that looks passive but still protects your upper body. For example, your hands should be up and open as if saying, “I don’t want to fight.” but you should still have your body in a position to defend yourself if needed.
This isn’t such bad advice. Unfortunately it requires your brain and your body to be speaking the same language and 95% of the time, I see trainees unable to overcome this obstacle even in relaxed self defense training scenarios. It gets much harder in the adrenaline charged real world self defense scenario. Here’s what I mean…
When posturing for self defense, tricks like holding your hands up and saying, “I don’t want to fight” often aren’t perceived that way. Somebody who’s angry, drunk, or just not paying attention won’t hear you telling him you “don’t want any trouble.” If your body is in a “ready” stance, when your hands come up, he may actually see you looking for a fight, and that’s all he’ll process. Bystanders might think the same thing; they may not hear or remember that you said you didn’t want trouble.
In addition, to defend yourself, you need to have the survival mind-set to rip your attacker’s head off if needed, right? Well your brain is then thinking “self defense”, tricking your body language to show that you’re really ready to fight despite your submissive words. To better de-escalate the confrontation and also get your attacker to lower his guard if you need to defend yourself, here’s a self defense trick that will fool any attacker and not only set you up for a surprise preemptive attack…but also “look” more like self defense to those around you for the police report that results:
Surprise Self-Defense Trick, Step 1: First, turn to the side.
This is like blading your body, but it’s more extreme than that. You’re putting most of your body farther away from your attacker while putting your lead hand closer to him.
Surprise Self-Defense Trick, Step 2: Next, hunch your shoulders.
This looks passive; it’s a submission cue programmed into our primitive brains, a visual prompt from the animal kingdom that makes you look like you’re afraid and unwilling to fight back.
Surprise Self-Defense Trick, Step 3: Talk with your hands.
While you’re busy telling your attacker that you don’t want any trouble, maybe even offering to buy him a drink if you’re in a bar, get him used to seeing your hands move around. That way, when you finally do move, you’ll take him by surprise.
Surprise Self-Defense Trick, Step 4: If he refuses to deescalate, strike him.
You can do a simple palm heel blow with your lead hand, which is already halfway to your target by the time you do it… and you’ll take your attacker completely by surprise as you preempt his attack.
This is a very effective sneak-attack approach to self-defense. Trick your opponent into thinking you’re a submissive weakling and you’ll trick anybody else who might be watching. You’ll program them to think you’re the victim, and you’ll walk away the winner…and survivor.
For a complete self defense program visit http://streetfightermethods.info/
This isn’t such bad advice. Unfortunately it requires your brain and your body to be speaking the same language and 95% of the time, I see trainees unable to overcome this obstacle even in relaxed self defense training scenarios. It gets much harder in the adrenaline charged real world self defense scenario. Here’s what I mean…
When posturing for self defense, tricks like holding your hands up and saying, “I don’t want to fight” often aren’t perceived that way. Somebody who’s angry, drunk, or just not paying attention won’t hear you telling him you “don’t want any trouble.” If your body is in a “ready” stance, when your hands come up, he may actually see you looking for a fight, and that’s all he’ll process. Bystanders might think the same thing; they may not hear or remember that you said you didn’t want trouble.
In addition, to defend yourself, you need to have the survival mind-set to rip your attacker’s head off if needed, right? Well your brain is then thinking “self defense”, tricking your body language to show that you’re really ready to fight despite your submissive words. To better de-escalate the confrontation and also get your attacker to lower his guard if you need to defend yourself, here’s a self defense trick that will fool any attacker and not only set you up for a surprise preemptive attack…but also “look” more like self defense to those around you for the police report that results:
Surprise Self-Defense Trick, Step 1: First, turn to the side.
This is like blading your body, but it’s more extreme than that. You’re putting most of your body farther away from your attacker while putting your lead hand closer to him.
Surprise Self-Defense Trick, Step 2: Next, hunch your shoulders.
This looks passive; it’s a submission cue programmed into our primitive brains, a visual prompt from the animal kingdom that makes you look like you’re afraid and unwilling to fight back.
Surprise Self-Defense Trick, Step 3: Talk with your hands.
While you’re busy telling your attacker that you don’t want any trouble, maybe even offering to buy him a drink if you’re in a bar, get him used to seeing your hands move around. That way, when you finally do move, you’ll take him by surprise.
Surprise Self-Defense Trick, Step 4: If he refuses to deescalate, strike him.
You can do a simple palm heel blow with your lead hand, which is already halfway to your target by the time you do it… and you’ll take your attacker completely by surprise as you preempt his attack.
This is a very effective sneak-attack approach to self-defense. Trick your opponent into thinking you’re a submissive weakling and you’ll trick anybody else who might be watching. You’ll program them to think you’re the victim, and you’ll walk away the winner…and survivor.
For a complete self defense program visit http://streetfightermethods.info/
Secrets Of The Self Defense Groin Kick
Secrets Of The Self Defense Groin Kick
The self defense groin kick is without a doubt a valuable technique in close quarters combat. (Any guy who’s ever come crashing down on the crossbar of his bicycle knows that.) But there’s a bunch of mistakes that many martial artists make when executing a groin kick for self defense – mistakes that can actually end up hurting YOU as a result if you don’t do pay close attention to these aspects of your technique.
Self Defense Groin Kick Secret #1: Use In Close Quarters Combat!
Don’t go for a groin kick from far away! As men, we have a subconscious radar that register when someone is going to hit our groin. This makes it harder to deliver an effective groin kick because he’s more likely to turn to avoid the kick as an instinctive reaction.
Self Defense Groin Kick Secret #2: Beware The Headbutt!
Self defense groin kicks, when used as taught in most “traditional” training settings, use a “linear” approach that places the martial artist directly in front of their attacker. But the way the body naturally reacts when hit with a groin kick is to instantly bend forward.
If you attempt a groin kick for self defense when you’re right in front of your attacker, this places you right in the way of your attacker’s head as it comes crashing down in an involuntary reaction. Needless to say, you don’t want to transform your groin kick against your attacker into a “headbutt” that takes YOU out of the fight. This IS for “self defense” remember!
Self Defense Groin Kick Secret #3: Attack HIGH First!
You can stop the natural “headbutt” reaction by first striking high to your attacker’s body. This also makes sure that he doesn’t see the groin kick coming and you can deliver more power in your technique.
Self Defense Groin Kick Secret #4: Shift Your Body!
The secret to proper execution for a self defense groin kick then is to kick while shifting your body slightly to the SIDE as you kick. When you execute this technique in this way, you can actually deliver more power AND make sure you’re out of the way should your attacker’s head lurch forward.
Consider all of these techniques the next time you train for the self defense groin kick!
For a complete Self Defense program visit: http://streetfightermethods.info/
The self defense groin kick is without a doubt a valuable technique in close quarters combat. (Any guy who’s ever come crashing down on the crossbar of his bicycle knows that.) But there’s a bunch of mistakes that many martial artists make when executing a groin kick for self defense – mistakes that can actually end up hurting YOU as a result if you don’t do pay close attention to these aspects of your technique.
Self Defense Groin Kick Secret #1: Use In Close Quarters Combat!
Don’t go for a groin kick from far away! As men, we have a subconscious radar that register when someone is going to hit our groin. This makes it harder to deliver an effective groin kick because he’s more likely to turn to avoid the kick as an instinctive reaction.
Self Defense Groin Kick Secret #2: Beware The Headbutt!
Self defense groin kicks, when used as taught in most “traditional” training settings, use a “linear” approach that places the martial artist directly in front of their attacker. But the way the body naturally reacts when hit with a groin kick is to instantly bend forward.
If you attempt a groin kick for self defense when you’re right in front of your attacker, this places you right in the way of your attacker’s head as it comes crashing down in an involuntary reaction. Needless to say, you don’t want to transform your groin kick against your attacker into a “headbutt” that takes YOU out of the fight. This IS for “self defense” remember!
Self Defense Groin Kick Secret #3: Attack HIGH First!
You can stop the natural “headbutt” reaction by first striking high to your attacker’s body. This also makes sure that he doesn’t see the groin kick coming and you can deliver more power in your technique.
Self Defense Groin Kick Secret #4: Shift Your Body!
The secret to proper execution for a self defense groin kick then is to kick while shifting your body slightly to the SIDE as you kick. When you execute this technique in this way, you can actually deliver more power AND make sure you’re out of the way should your attacker’s head lurch forward.
Consider all of these techniques the next time you train for the self defense groin kick!
For a complete Self Defense program visit: http://streetfightermethods.info/
Monday 7 June 2010
4 Tactical Tips To Survive A Home Invasion!
Hopefully you got my last email about how to deal with the threat
of a violent home invasion.
It was to announce a new "no nonsense" program that just came out
called "Home Defense Tactics".
==> http://tacticalhomedefense.info/
I just want to make sure this didn't go under your radar
because this is a very REAL danger to every day citizens.
Home invasions don't just happen in "high crime" neighborhoods!
They happen EVERYWHERE (even in rural areas where home invaders
know that there's no one around to hear your screams).
So let's dig into some REAL "tactical strategies" to help you get
better prepared, shall we?
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Imagine this scenario...
= = = = = = = = = = = = = = = =
You're sitting at home watching reruns of 'The Simpsons'
(remember the one where Homer started his own religio...oh
nevermind) and there's a knock at your front door.
"Who's there?"
"Hello, my daugher is selling girl scout cookies to raise money
for military veterans and we'd like to show you her selection."
Being the real "patriot" you are, you're tempted to open the door
to "do your part"...
...but you're not stupid either!
You look out and notice that you don't see any little girl, but
you DO notice one man standing on your porch you catch a glimpse
of another one running to your back door for a sneak attack from
the rear.
= = = = = = = = = = = = = = = =
What do you reach for?
= = = = = = = = = = = = = = = =
Your .45?
Shotgun?
Claymore mine?
All are handy little weapons in the fight you recognize is about
to happen, but there's one weapon that you'd better have at the
ready now that's "go time"!
It's your BRAIN!
A fire fight is a thinking man's game (and woman's ;-).
If you ARE a "gun owner" (kudos!) then your first instinct may be
to start blasting away.
Start with the front door lowlife and work your way onto the next
vermin, right?
But a home invasion requires tactical thinking BEYOND just the
point and shoot reaction many gun owners have instilled in
themselves from typical range training.
So let's break it down a little bit further and really tap into
your cranium...
= = = = = = = = = = = = = = = =
Your home invasion battle plan:
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First, you don't know what these guys are going to do or even how
many of them there are.
Being the smart "thinking shooter" that you are, you know...
Your living room is NOT the best defensive position! Too many
entries and exits and it's easy to shoot through walls so you're
more likely to get shot
You know you have an attacker at the front and at the back and in
your adrenalized state, your peripheral vision goes to hell in a
handbasket.
You have family in diffent areas of the house and no time to take
a firing position AND coral them to safety.
= = = = = = = = = = = = = = = =
So what do you do?
= = = = = = = = = = = = = = = =
1. You need a "code word" for your family so that they all know
how to spring into action.
Forget the Spec Ops secret code. "ESCAPE" works much better
than "RED WOLF". Simple...to the point.
2. Have a "safe room" set up in your house where everyone can
retreat to at the same time.
It needs to be stocked with several items to be prepared for
surviving the upcoming fight.
The list isn't all that long, but it's longer than what can be
listed here (more on that in a minute).
But you KNOW you need to have a phone to call law enforcement,
right? Use it!
3. DON'T leave your safe room!
Assuming you have those you love with you, don't be one of the
idiots who puts on his cape and decides to go take the fight
to the guys invading your home.
4. Create a "fatal funnel"!
Hunker down in a corner to the opposite side of the opening of
the door so you have maximum time to make a shooting decision
and are the last thing the home invaders see when busting in.
You have the advantage in this case because they have to
assess the room before making a move (is anyone in the room;
where are they; recover; reorganize; act)
You just have to decide whether to shoot or not and you
already know that either it's a bad guy coming for you or the
police coming to rescue you.(hint: don't shoot the police)
Stay in place until the police arrive, even if you think the
threat is gone.
= = = = = = = = = = = = = = = =
But what if...
= = = = = = = = = = = = = = = =
* You have a loved one taken hostage?
* You were taken by surprise and handcuffed to a railing?
* You have to leave the safe room to rescue a family member?
* You can't get to your firearm (or don't own one)?
* The police weren't notified and no one knows you're being
attacked?
All good questions!
That's why I recommend you go and check out the "Home Defense
Tactics" program that was just released at:
==> http://tacticalhomedefense.info/
manual + 2 CD set is LOADED with the real life survival
strategies you need to defend against society's most feared
criminals should they enter your home.
It doesn't matter if you're a complete rookie or a seasoned
"expert", there's something for everyone in the HDT program!
Go check it out NOW and see for yourself why it's now the #1
selling "home invasion survival guide" out there!
You'll be glad you did!
Ray Wong
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