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.

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

Visit: http://body-re-enginering.com/

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/

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/

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?



= = = = = = = = = = = = = = = =

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:

= = = = = = = = = = = = = = = =



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

Interview With Natural Bodybuilder Hugo Rivera

Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.


For more information on Hugo’s Body Re-Engineering Program please visit http://body-re-enginering.com/

--------------------------THE INTERVIEW------------------------

 

 
-Ray Wong-
Can you tell us a bit about yourself?


-Hugo Rivera-
My formal education background believe it or not is in Computer Engineering. I graduated from the University of South Florida back in 1998. So the question is: how did I end up from engineering to being a competitive bodybuilder and best selling fitness author?



Well, I actually used to be very overweight as I was growing up so at an early age I experienced the feelings of insecurity that come along with obesity as well as the scorn and ridicule from some people. Since I kept hearing that the reason for my weight problems was food and that I had to stop eating, I took the advice to heart being sick and tired of how I looked and felt.



So this resulted in me going anorexic at the age of 13 and losing a total of 70 pounds in less than a year. My family, very concerned about my health, took me to a nutritionist in an effort to put some sense in me and stop the anorexic cycle.



This nutritionist mentioned one thing that changed my outlook on dieting forever: “Eating food will not make you fat; only the abuse of the wrong sort of foods will.” After listening to that statement, it all seemed to make sense. I then began following the diet she gave me and started to study the effects of foods on the human physiology.



By the age of fifteen my interest in how food affects the shape and the form of your body naturally led to an interest in the area of exercise.



-Ray Wong-
So how did you get started with bodybuilding and what led you to become a fitness author with a website?



-Hugo Rivera-
The reason I started bodybuilding is because a girl that I really liked back then told me that I would look better if I had some muscle on me. She said that though I looked good, I was too skinny. Keep in mind that anorexia left me weighing a bit less than 100-lbs.



So I asked my mom to get me a muscle magazine, the May 1990 Muscle & Fitness (which I still have to this day) so that I could educate myself on the subject. After I saw an article called: “How To Get BIG” written by the one and only, Arnold Schwarzenegger, I was hooked! To me, Arnold just looked perfect so I chose him as the role model to follow. I also got inspired by the physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely successfully back then. To me, all of these guys exemplified perfection, real works of art. They all ate 6 times a day and trained hard day in and day out.



So I simply started with following the training program and diet laid out by Arnold on his article. As I was so underweight and skinny at the time, even with Arnold’s training, which was pretty much overtraining, I still gained 40lbs during the summer. A proper six meal a day diet and regular training with me being very underweight really pushed on the muscle mass even if I did gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids! Yet, I did not even have a clue of what steroids where at that time!



Come to think of it, I guess that I was “on steroids” due to the fact that I was a teenager back then producing tons of hormones (yes guys, if you are teenagers then you are on the most powerful stack of anabolic steroids; the one produced by your own body! This, in conjunction with the fact that once I started to feed myself 6 times eating around 3,500-4,000 calories a day, made me grow beyond belief on a daily basis and I guess this is what got me really hooked and led me to become an avid natural bodybuilder.



After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with the routines of professional bodybuilders who were taking drugs and so I took to reading countless books in my quest to find a perfect system.



The frustrating problem was that I started getting exposed to absolutely contradicting theories on how to best gain muscle and lose fat. Upset at the fact that no one could give me a straight answer I decided to take matters in my own hand and use myself as well as my training partner as guinea pigs in order to find out what worked. This was the first time I really knew that I was going to create my own system as I was going to test everything on myself, my training partner and friends in order to find out what worked and what didn’t so that I could then throw out the bad and keep the good.



I started my quest by recording everything I did down to the last detail. I’m quite analytical as a person, which is I guess why I became an engineer years later, but even early It showed as I read every book and article everywhere I could get my hands on. I was like a sponge for information, reading stuff from trainers from all over the world. I started to put together training routines and diet programs, and while some failed miserably some worked!



For instance, I will never forget what happened when I went from training 2-3 hours a day to training for 45 minutes. I went through a growth spurt again! So through endless training routines and diet combinations I started to really understand what worked and what didn’t for me and my training partners. I started finding principles and patterns of training that seemed to work on everyone I tried them on. Above all, the most exciting part of my discoveries was the fact that there was no necessity to stay all day at the gym in order to get results! Because I felt that not many people in the industry cared about trainees actually reaching their goals, I decided to create a web site and start conducting personal training during my college years in an effort to spread all of the knowledge that I had acquired.



Once I had dialed in the timing, frequency and the important details of training and nutrition cycling, that is when I decided to come up with the Body Re-Engineering System. It was at this point that I became passionate about sharing my knowledge with people as I fully understood I could help to double everyone’s results at the gym in half the time if they would employ my training and nutrition cycling principles.



Because I needed to put together a website in order to graduate from Engineering school (that was my Senior Project) that is how I started to post my first few fitness articles, and not much later have the first version of my Body Re-Engineering System. Notice that it took me from the time I was 14 years old to after I graduated from college to learn all the secrets to muscle building and fat loss on my own. However, with my Body Re-Engineering System, I am confident that I can save anyone from all the troubles.


-Ray Wong-
What is it about bodybuilding that you love so much?



-Hugo Rivera-
The fact that bodybuilding can instill in you an amount of discipline that can be applied to all other aspects of your life and thus make you successful. In addition, I love the fact that bodybuilding allows you to completely take control of your image and achieve a sculpted look that enables you to feel better about yourself and thus be more confident. This added confidence will serve to help you in achieving any goal you set for yourself. It will also help to improve your relationships and your career as well.



In addition, the health benefits derived from practicing bodybuilding such as higher energy levels, low blood pressure, good cholesterol and a better love life, just to name a few, make it all worth it. And of course, who cannot enjoy the feeling of a good pump at the gym???!!!



-Ray Wong-
Tell us about your Body Re-Engineering System? What is this e-book about?



-Hugo Rivera-
Body Re-Engineering is the culmination of over 15 years of trial and error of different training and nutrition strategies.



With the principles presented in Body Re-engineering, not only will bodybuilders double their results from each workout and cut their supplement bill, but they’ll also get to greatly accelerate results in terms of massive muscle gains and fat loss.



The key to Body Re-engineering is the cycling principle. Body Re-Engineering uses this principle in both the nutrition and the workout elements of the program.



Workouts are cycled in such a way that through the use of the right exercises and the manipulation of training volume, intensity, and rest in between sets, you create a unique metabolic situation whereby the body has to over compensate in order to adapt to the unique training phases. As a result, muscle mass gains and fat loss are accelerated dramatically.



The diet in the Body Re-Engineering program cycles calories, carbohydrates, and even protein to trick the body into releasing body fat while pushing nutrients into the muscle cell in order to increase size and strength. The diet is based on your individual metabolism and what your fitness goals are.



Body Re-Engineering is versatile as not only can it be used by those looking to gain muscle size and weight but also by the more casual lifter simply looking to lose fat, harden up and tone to look good for the beach. And best of all, it works equally well for men and women of any age and results are guaranteed regardless of genetics.



As you can see from the pictures of me as a kid on my losefatandgainmuscle.com site, I had terrible genetics; I was overweight and then very skinny, but despite bad genetics, if you have the determination to consistently apply body re-engineering, I guarantee you will achieve great results.



I wrote Body Re-Engineering in the manner I would have liked to have read a book back when I started. My ideal book would have included information on goal setting, visualization, training, nutrition, supplementation, rest and recovery, etc. In addition, the writing style would have been such that would be easy to read and above all, practical and easy to follow. One, two, three format so to speak and zero guesswork. If engineering taught me something was to be precise and to logically arrange information. Because of that, it was very easy for me to put a manual together that would meet of all these criteria.



-Ray Wong-
Is Body Re-Engineering just for bodybuilders?



-Hugo Rivera-
Well, my definition of a bodybuilder is anyone that uses weights, cardiovascular exercise, and nutrition to re-shape their physique. So by this definition, it is just for bodybuilders. However, if the question refers to the program just exclusively being for people who want to make large gains in muscle and hit low single levels of body fat for competition then the answer is no. Anyone can use this program regardless of what the goals are. If losing fat weight is your goal, then this system will help you achieve that faster than by just dieting alone. If your goal is competitive bodybuilding then this will help you get there as well.



-Ray Wong-
Can you expand further on the topic of the Cycling Principle?



-Hugo Rivera-
Absolutely.A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau (stop making gains) after a few weeks of using a specific bodybuilding program. The way to do fix that is to make use of the cycling principle, which is the principle that forms the basis of my successful Body Re-Engineering program.



The routines of my Body Re-Engineering program change in an orderly manner that takes the body to the brink of overtraining and then allows it to recover, and thus, overcompensate (grow) in response to the stress. These changes are what the cycling principle is all about.



The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.



Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again. The first week will be an “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the “Loading Phase”. The “Loading Phase”, which is three weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.



Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).



The Active Recovery Phase



The Active Recovery Phase has three main functions:



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.



The Loading Phase





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:



The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.



Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.



The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.

The Growth Phase



During the Growth Phase the body is not stressed by volume. This time the stimuli are heavy weights. If this phase would be kept for too long eventually the body would stop making strength gains and you would plateau. This is the reason why you always need to go back to a Loading Phase. During this phase the following three things will happen:



The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights. >



Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis (Note: protein synthesis is creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell.)



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 abilities 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.



Even if you are training for fat loss, your main goal should always be to stimulate growth. Otherwise, if you were to drastically reduce training poundage in order to perform a lot of high reps, there would be no reason for the body to keep the muscle around. Because of this, you should always train with muscle growth in mind and let the nutrition and the cardiovascular exercise take care of reducing your body fat levels.





About Hugo

Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.



To learn more about Hugo’s cycle training principles and Body Re-Engineering Program visit:



http://body-re-enginering.com/

"Could you defend yourself in a prison shower room?"

Jeff is a Master Close Quarters Combat instructor and really let

loose with some "how-to" techniques for ensuring that...

...if you're EVER confronted by a violent attacker

...with no way to escape

...in the company of a frightened loved ones
...outsized, unarmed and outnumbered



...that YOU could QUICKLY and EASILY destroy your attacker in
a matter of mere SECONDS!

So I'm sorry if you missed it.

But...Jeff ALSO released word on how you can get a copy of his
ENTIRE new course that covers these tips and MORE!


His new program is called "Street Fighting Uncaged" and it's at:


http://streetfightermethods.info/


...but a word of WARNING here!


This is NOT "karate" or some fluffy "kid stuff"!
The techniques Jeff covers are even considered "illegal" in even
the most brutal cage-fighting matches.

So if you have a weak stomach...do NOT click on the link I just
gave you!
For example, here are some of the extreme self defense tactics

Jeff covers:



========== What You'll Discover ==========



* How to "drill" into soft tissue spots like an oil rigger to
cause instant and uncontrollable panic in your attacker and
shut down his ability to fight! Page 27



* A 3-inch "hidden-in-plain-sight" target that no one - not
even elite spec ops soldiers - recognize as one of the most
debilitating spots on the human body! (Yet the one simple
move I'll show you on pages 29-30 is so easy to pull off
that even a 6-year old little girl could leave an attacker
in a bloody mess, screaming in pain! No joke...no hype!)


* A strange "split-second/instant pain" move that requires
absolutely no skill or practice to master...and works even
BETTER against bigger attackers with some meat on their
bones! (You can even test it on YOURSELF!) Pages 42-43



* The "ripping technique" that's as easy as opening a bag of
potato chips...but will make everyone watching turn their
heads in shock (including your opponent's friends who may be
thinking of jumping in to join the fight)! Pages 46-47



* How to deliver an "under the radar" crushing blow so quickly
and efficiently that it will ruthlessly dislocate joints and
tear ligaments so that you can tear into the next assailant
or escape with your life. Page 33



====================================



See what I mean?



These are NOT the types of moves you want to teach "little
Johnny".



But they're EXACTLY the kinds of "no-nonsense" techniques you
NEED if you're ever suddenly and brutally attacked by a violent
criminal (or just some drunken loser in a parking lot or bar!)


Don't waste any time!



Go and check out the entire program NOW at:


http://streetfightermethods.info/


You (and those that you protect) will be glad you did!



Ray Wong