FREE Fitness Articles For Your Website! Increase your site traffic now! Use the professionally-written fat loss, muscle-building and exercise articles you find in the BetterU News Archive FREE on your website. Click here for details

NOTE: All articles in BetterU News are written by Nick Nilsson -
http://www.fitstep.com/ unless otherwise credited.

---

Cable-Barbell Curls - "Hybrid Training" For Incredible Biceps! The standard barbell curl is NOT the most efficient way to build massive biceps. With this "Hybrid Training" exercise, you're going to learn how to add additional targeted resistance to the barbell curl to hit the biceps MUCH harder and build more muscle faster!

Want to build muscle faster? "Hybrid Training" is a powerful new concept in weight training that combines TWO separate forms of resistance into ONE single exercise to dramatically increase the muscle-building power of both!

After releasing the full "Hybrid Training" book in Novemeber, the response has been just tremendous! But for those who want to experience this extraordinary technique for themselves before unleashing the full power of ALL the exercises in the book, I've decided to go ahead and turn a sample exercise loose!

This exercise is the Cable-Barbell Curl and it's going to turn your biceps into mush and then into mountains!

So What is "Hybrid Training?"

"Hybrid Training" is a technique that allows you to use TWO distinct forms of resistance in ONE exercise. Why is that good? Because standard exercises have limitations due to your body's biomechanics.

When you do a barbell curl, you can only use as much weight as your biceps can handle IN THE WEAKEST PART of the exercise, which is when your elbows are bent 90 degrees.

So if you're only use as much resistance as you can handle when your muscles are at their weakest, don't you think you're shortchanging yourself when it comes to strength and muscle-building?

With this "Hybrid Training" exercise, you're going to dynamically alter the resistance AS YOU'RE DOING THE EXERCISE. When you start, you'll be curling the barbell as usual. But the moment you pass that "weak point" and your biceps are mechanically stronger, the resistance will INCREASE, dramatically ramping up the muscle-building power of the exercise.

This will happen because you will be attaching a cable (or elastic training band) directly to your barbell. I'll give you detailed instructions on how to do that after you learn how to perform the exercise.

This combined targeted resistance means you'll be matching the actual strength curve of the barbell curl MUCH closer (using more resistance when the biceps are in a stronger position). This means MORE muscle growth and more strength because you're pushing biceps to the limit through a MUCH greater range of motion.

How To Do It:

First, you will attach a low-pulley cable to the EZ bar or regular straight barbell (this is explained in detail below). Reach down and pick up the bar, taking a shoulder-width grip on the bar. Use a light to moderate weight on the bar and a light weight on the cable machine - you'll know why you need to start light after doing a few reps of this!

Now take a big step back. This big step changes the angle of resistance that the cable will provide. Rather than pulling it straight up and down, you'll be pulling it up and back.

This is more effective because the barbell curl is NOT a straight up and down movement but is actually an semi-circular arc type of movement. Pulling the cable up and back means you're pulling directly backwards towards your face. In the standard barbell curl, you get NO backwards-pulling tension at the top and have to focus on squeezing the biceps hard yourself. With this direct angled tension, you simply won't have a choice and the tension stays on HARD!

Now begin the curl movement. Keep your knees slightly bent, your core tight and your head looking straight forward. Because of the cable pulling you forward, you will need to lean back a little as you perform the exercise.

During the first 2/3 of the range of motion, the cable is not actually moving very much. But as you come towards the top 1/3 of the range of motion, you'll notice the cable curl portion kicking in MUCH more.

As you come to the top, as I mentioned above, you're actually pulling the cable directly towards your face, dramatically increasing the tension on the biceps at the top. This is very useful because you get increasing resistance only AFTER the sticking point (the weakest point) of the exercise.

The biceps are biomechanically stronger in this top range of motion and can handle (and will thrive on!) the increased resistance that you're providing them.

Hold for a 2 count at the top, squeezing the biceps hard, then lower slowly. Repeat for as many reps as you can do with good form then adjust the weight for your next sets, if you need to.

How To Do This Exercise With Bands:

This exercise can also be done using a band attached to a solid object in front of you and looped around the bar (explained below). Use a light-tension band the first time you do this exercise to get a feel for how it's done.

Here's a link to a site where you can get high-quality training bands for great prices. Bands are especially useful if you're training at home and don't have access to cable equipment. I HIGHLY recommended these bands as training tools. They're very versatile and incredibly effective.

http://www.fitstep.com/goto/ironwoody-bands.htm

Now, take a big step back to get some tension on the band at the start of the movement. Perform the curl exactly as described in the previous exercise, bringing the barbell towards your face and squeezing hard at the top. The increasing tension in the band puts a powerful contraction on the biceps at the top.

How to Attach the Cable To the Barbell

It's a very simple process to attach a cable to a barbell. All you need to do is loop the cable around the bar and clip it back onto itself. There will be pictures of this process at the link below.

- First, get the barbell set up and place it in front of the cable to be used.
- Next, pull the cable out and loop it once around the bar (in the very center)
- Clip the cable right back onto itself at a point right next to the bar (the weight on the cable stack will automatically tighten up the loop)

The only downside to this setup is that the cable may slide around on the surface of the bar if the bar tilts during the exercise as it has nothing to grip on. If you have a small towel, you can very easily place this on the bar first, then loop the cable on top of the towel. This will help keep the cable from moving or sliding around on the bar.

As a general point, you will almost ALWAYS use less weight on the cable than you will on the barbell. For example, when doing cable-barbell curls, you may use 70 lbs on the bar and 30 lbs on the cable.

How to Attach Bands

To use a band with this exercise, you just need something solid to anchor the band onto. This can be a weight machine or a railing or even a dresser leg at home! It just needs to basically be an immovable object.

It's a simple process to securely tie the bands onto a rail or post - you will use what is called a bale hitch. And you don't need to be in the Navy to figure out how to use it!

To do the bale hitch, loop the entire band around the solid object. You have the two ends in your hands. Now pull one end through the loop of the other end. When you pull that end all the way through so the loop tightens up, it creates a secure hitch.

Make this attachment low to the ground for the band-barbell curl. For the barbell, just loop the other end around the barbell and move it to the very center of the bar. There's no need to hitch it onto the barbell - the tension on the band during the exercise will keep it in place.

---

Conclusion:

The first time you perform this exercise, get ready for an eye-opener! It may not look like you're using much weight on the bar or on the cable but the combined result is huge. The difference in the critical muscle-building tension on the biceps is astonishing!

Give this exercise a try in your next bicep workout. Then imagine the results you can get in your ENTIRE BODY when you put the full power of "Hybrid Training" into effect on every single bodypart!

To view pictures and video of this exercise in action and to see how to attach cables and bands to barbells, click on the following link:

http://www.fitstep.com/Misc/Newsletter-archives/issue48-hybrid.htm

And to learn more about "Hybrid Training" and grab your copy of the full book, click here now!

http://www.fitstep.com/hybrid-training/hybrid-training.htm

Want more articles like this? Subscribe to BetterU News now!

---

A Quick, "No B.S." Guide To Muscle-Building and Fat-Loss Supplementation In black and white...what you need, what you don't and why. If you take supplements or even want to take supplements, this information is going save you PILES of money AND help you get the results you deserve.

One of the single most frequent questions I hear is "what supplements should I take to build muscle/burn fat?" To that question I always answer with a question: "what does your training and nutrition look like?"

The blank looks I often receive in response tell me all I need to know. Many people view supplementation as the sole key to results...the golden ticket, magically unlocking the door to the body they want. They feel without supplements, that door just won't open!

My view is different...

I use training and nutrition to rip open the door and supplements to help me step through it AFTER it's open. Because the bottom line is, without proper training and nutrition to start with, the door to results WON'T be open and using supplements to try and get through it is going to be like pushing on a door marked "Pull." Not going to happen.

I'm not writing this to bash supplements, believe me. I use supplements every single day and always will. I just want to be sure that YOU are getting only the supplements you need and NOT getting stuck with the supplements that you don't.

*** That being said, I want to be clear that I am NOT a doctor or nutritionist - this is NOT medical advice and DO NOT go against what your doctor or nutritionist has recommended to you! ***

So here's my common-sense, totally unglamorous approach to effective supplementation...

1. Start with the basics, no matter what your goal

If want to build muscle and you weigh 147 lbs soaking wet, you don't need some ground-up reindeer toenail fungus from Siberia or some chemical that was discovered 15 minutes ago and has 7 consonants in a row in its name. You need to get yourself under the squat bar and pile some weight on it. Then you need to feed your body NUTRIENTS.

And if you want to lose fat, let me put it this way...if the soundtrack of your life sounds like "Flight of the Bumblebee" because you're so hopped up on herbal stimulants, you're NOT going to get the results you want. But a completely shot nervous system, yes.

So let's boil it right down. You need to start with a good multivitamin. Cripes, even take a Flintstone multivitamin if that's all you can get your hands on! If you're not taking a multi, you are NOT giving your body what it needs for health, muscle growth OR fat loss.

Here's something to chew on...most obese people are actually very malnourished! Sounds strange but it's true. They're not lacking in calories...what they're lacking in is nutrients (like vitamins and minerals). But the foods they eat don't contain the nutrients that they need so their bodies tell them they need more food. And they eat more food. And they get fat.

If you want muscle, your body NEEDS those nutrients to even build muscle in the first place! Set the protein aside for a minute. Your body needs vitamins and minerals to actually USE that protein to build muscle.

Give your body a decent amount of nutrients in the form of a multivitamin and it'll pay off. And don't give me that garbage about having "expensive urine." I think my urine is worth it. I'd rather have "expensive urine" now than have "astronomically expensive urine" later caused by the drugs needed to make up for the textbooks full of disorders caused by chronic malnutrition.

I ask you, what's more expensive...a $10 bottle of Flintstone vitamins now or a $90 pill to make up for bone loss later.

In this category, I would also include a "greens" supplement. These are available at all health food and supplement stores. Basically, they take healthy foods (like barley and wheat grass) and turn them into a powder so you get all the nutrients without having to eat the food itself. This is concentrated nutrition and VERY good to take.

2. Protein is key but don't get nuts about it

You need protein to build muscle. It's just that simple. Protein is the basic building block of muscle tissue. I supplement with protein every day. But what I DON'T do is buy protein that's full of isolated fractions of this and "enhanced" with micrograms of that.

Sure, those fancy protein powders are backed by research and all that, but in the real world, it comes back to training and nutrition. The people I see buying those expensive proteins are often the ones stopping off at McDonald's on the way to supplement store or repping out on the pec deck machine for countless sets!

In order for your body to really make use of the extra protein you're giving it, you have to give it a reason. And that reason is hard, effective training. Next, you give your body quality nutrition to fuel those workouts and help recovery. THEN you give it the extra protein.

I can promise, if you're not training hard, it won't matter a bit if you give your body $40 a pound whey protein isolate or a bag of powdered skim milk. You won't get results.

3. Take your minerals

Here's a newsflash...there is no such thing as a Nitric Oxide deficiency. But calcium, magnesium, zinc, etc.? You bet. By sheer weight alone, minerals account for a fair percentage of your bodyweight (your bones are made of minerals). They're also absolutely CRITICAL for so many bodily functions and processes (including muscle building and fat loss), I can't even begin to name them all.

Without minerals, you would die. And without adequate mineral intake, you won't maximize your muscle gain OR your fat loss.

Taking that multivitamin I mentioned above is a great place to start. But even multivitamins don't have enough of the "big" minerals to maximize your results. Calcium, for example, is a mineral you should get 1200 mg of per day. That makes for a BIG pill and it's just not practical to put that much in a multivitamin. The same goes for magnesium.

My recommendation...take at least 1200 mg of calcium per day in supplemental form (citrate is well absorbed - don't go higher than 2000 mg per day) and 600 mg per day of magnesium (again, citrate is good as is glycinate or aspartate).

** For zinc, the amount in a multivitamin may be enough for you but you can supplement with 15 to 50 mg per day (don't go over 150 mg per day and be sure to take a day or two off of extra zinc at least once a week to avoid taking too much).

Just adding these three minerals to your supplement regimen will pay off with increased results and better overall health.

4. Protect your joints

Want to build huge muscles and maximum strength? You need to lift heavy weights. Makes sense, right? But what parts of your body take the brunt of all that pounding? Your joints!

And if you went to a gym and asked, by show of hands, how many people take joint-protective nutrients, I have a feeling there wouldn't be many people reaching for the sky.

Joint-protective nutrients include glucosamine, chondroitin, MSM, collagen, and Vitamin C. They are EXTREMELY important if you're lifting heavy and want to keep your knees and shoulders for later in life.

The example I use for this category is myself. When I first started training, I didn't have any idea that joint-protection was even necessary. As the years went by, I noticed whenever I lifted heavy for long stretches, my shoulders, knees and elbows would start to hurt and wouldn't ease up until I stopped lifting heavy for awhile.

After a little research, I began using a lot of joint-protective nutrients like glucosamine and Vitamin C. Now I can do extremely heavy partial training (often with 2 to 4 times the amount of weight I could use for a full range of motion) and never have joint pain.

Sure, it doesn't sound glamorous, but if joint pain stops you from lifting heavy, you're not going to build maximum muscle and strength. And all the pickled jellyfish tentacle extract in the world isn't going change that.

5. Take your fats

I'm talking about Essential Fatty Acids here (Omega 3 and Omega 6). Our food is notoriously low in essential fats yet they are critical for good health, muscle-building hormone production, and immune system function (among many other functions).

Flax oil, fish oil, krill oil, borage oil, olive oil...these are all good sources of Essential Fatty Acids. Taking these regularly can yield great benefits in your training - even 5 grams a day of any of those I mentioned will help.

6. Go with the research

Creatine has a TON of research proving its effectiveness. Glutamine also has plenty of research backing its use. But you can't show me a scientific, peer-reviewed study published in a major journal that demonstrates the muscle-building properties of NO2 supplementation. The research just isn't there, even though all the glossy pictures and fancy graphics plastered in the all the magazines claim otherwise.

So once you've got your training, nutrition and your basic supplementation in order (multivitamins, protein, minerals and joint protection), THEN you can start adding in the "fun" stuff. Creatine and glutamine are the best places to start.

And if you've still got money left over, definitely give some new stuff a try! I do the same thing myself on a regular basis. Do some research before buying and give some new supplements a try from time to time.

But here's the key...don't try everything at once. Rotate a new "treat" supplement in every month or so. See how your body responds. If you get greater results, you'll know it's a good one for you.

Stacking supplements (using a number of supplements in combination with each other) is often recommended and this can be a good way to go, especially because some supplements can be more effective when combined with others. But with all new supplements and with stacking, be absolutely sure you're not compromising on your basic supplements and make sure you are careful about researching how different supplements interact with each other!

---

The Bottom Line:

Supplements are a tool in your toolbox. If you can't get results WITHOUT supplements, i.e. your training and nutrition aren't effective, adding exotic supplements is NOT going to fix a broken program.

So before you ask "what supplements should I take to build muscle or burn fat," pick up the basics and get your training and eating sorted out.

Only THEN should you worry about what supplements will give you that extra 5% of results!

---

My favorite online supplement store:

http://www.fitstep.com/goto/fitrx.htm

They've got a great selection, plenty of brandnames and the best prices I've found anywhere online - and they carry multivitamins, minerals, joint protection formulas and Essential Fatty Acids, in addition to the "non-essential" and "fun" supplements!

Want more articles like this? Subscribe to BetterU News now!

---

Quick Note Regarding "1 Ton Hooks" - The BEST Grip-Boosting Tool on the Market "1 Ton Hooks" are, in my opinion, a CRUCIAL piece of equipment if you want to get the most out of your back training. These hooks are the real deal - rugged, comfortable, and built to take the heaviest weight (I've pulled a 905 lb lockout partial deadlift with the hooks - only back strength stopped me from going higher, not grip strength, thanks to the hooks!) If you don't already have a pair, check out my past review of the hooks here and get yours now: http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/1-ton-hooks-review.htm

---

All I Want For Christmas Is... A list of some of the best training information, products and equipment that I've ever come across that should be on EVERY weight trainers "Xmas Wish List!"

With Christmas fast approaching and the holiday season in full swing, now's the time for a little "last-minute" shopping. If you're looking for a training-related gift for someone you know, are looking to give a hint to someone as to what to get you, or are just looking to give yourself a little gift, these items should be at the top of your "wish list!"

1. A Year Membership to my new site "Powerful Training Secrets"

Yes, it's my own site so I'm a little biased, but in this site, you're going find some of the most unique and effective training information you'll find ANYWHERE. And this stuff is NOT found in any magazines - it's the result of more than 17 years of training and constant innovation and designed to get you results!

Let me put it this way...would you rather get a single issue of a muscle magazine and bash your way through pages of supplements ads in an effort to dredge something new or interesting or even useful?

For much less than the price of even ONE of those muscle magazines, you're going to get new exercises, tips, programs, and information on an almost-daily basis. This is the good stuff that will help you pile on muscle, build raw strength, and peel the fat off.

It truly is "the gift that keeps on giving." And here's the best part...with a year membership, I'll include a copy of "Hybrid Training" for you! Check it all out here and be sure sign up for your complimentary trial membership!

http://www.powerfultrainingsecrets.com

2. "Muscle Gain Truth" by Sean Nalewanyj

If you're interested in building serious muscle, this is an excellent reference. It's packed with no-nonsense muscle-building information that will help you build that rock-solid muscle as quickly as possible. Sean's done a great job with this book - there's a lot of eye-opening, results-producing information in it!

You can check it out here:

http://www.fitstep.com/goto/muscle-gain-truth.htm

You can also download two complimentary ebooks from Sean here:

'8 Things You Must Do To Build Maximum Muscle Mass' Report
http://www.fitstep.com/freebooks/other/8Things.pdf

Sample Chapters from "Muscle Gain Truth"
http://www.fitstep.com/freebooks/other/TTABMsample.exe

Plus, you can view a chest-training video article from Sean here:

http://www.musclegaintruth.com/videolessons/17/PowerfulPecs.html

3. The Manta Ray

The Manta Ray, in my opinion, is simply a "must have" piece of training equipment for anyone serious about training. This simple but elegantly-designed piece of molded plastic allows you to do heavy squats without the pressure of the bar on your neck stopping you instead of your muscles being thoroughly worked.

If you don't have one, get one. It's as simple as that.

http://www.fitstep.com/goto/mantaray.htm

Be sure to read the review I did of it here:

http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/manta-ray-review.htm

4. "Burn The Fat, Feed The Muscle" by Tom Venuto

Tom Venuto's book is a classic. I've never come across a more complete guide to effective fat loss than "Burn the Fat, Feed the Muscle." If you want a complete understanding of what it takes to reduce your bodyfat quickly and want to know exactly how to go about doing it, I highly recommend getting this one.

http://www.fitstep.com/goto/burnfat.htm

5. 1 Ton Hooks

This is another "must-have" piece of equipment for anybody looking to maximize their muscle and strength. 1 Ton Hooks are exactly what you think...solid steel lifting hooks. Strap them on, hook them onto the bar and kiss grip-strength problems goodbye.

Read about the torture tests I put these hooks through here:

http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/1-ton-hooks-review.htm

Get yours here:

http://www.fitstep.com/goto/1tonhooks.htm

6. "Optimum Anabolics" by Jeff Anderson

Jeff's put together an extremely powerful muscle-building program designed to take even those with less-than-perfect genetics to the peak of their potential.

This manual walks you through a step-by-step program for piling on muscle mass using both nutritional and training techniques based on years of research and experience. Some it will shock you as it goes directly against many bodybuilding "rules!"

http://www.fitstep.com/goto/optimum-anabolics.htm

7. 100% Pure Liquid Egg Whites

Intelligent supplementation can go a long ways towards helping you reach your goals, both in muscle-building and in fat loss. One of the key aspects is getting enough quality protein to help your muscles repair and recover.

But many protein supplements are filled with extra "stuff" or are just so processed as to be almost useless. One of my favorite protein supplements is 100% Pure Liquid Egg Whites. As the name implies, it's nothing but high-quality egg white protein, specially (and gently) processed to make it highly-bioavailable (meaning your body can use it very efficiently).

Learn more about it here:

http://www.fitstep.com/goto/eggwhites.htm

My review of it:

http://www.fitstep.com/Misc/eggwhites-ideas.htm

Plus, until Dec 31st, the company is offering a special discount on the product. When ordering, use any of the following codes at checkout:

** 2 Half Gallons, normally $32.00 + $8.00 shipping, totaling $40.00 is NOW only $32.00!

CODE: SFLAH2

** 2 Gallons, normally $56.00 + $14.00 shipping, totaling $70.00 is NOW only $56.00!

CODE: SNOLLAG2

** The 4 gallon case, normally $112.00 + $20.00 shipping, totaling $132.00 is NOW $112.00

CODE: ESACLAG4

http://www.fitstep.com/goto/eggwhites.htm

8. The Lebert Equalizer

Looking for a great piece of home exercise equipment? The Equalizer is something I reviewed very recently and found to be extremely effective and versatile. It's especially useful in a home - no moving parts, stores easily, gives you plenty of exercises to work with.

Check out my review here:

http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/the-lebert-equalizer-review.htm

Or go directly to their site here:

http://www.fitstep.com/goto/equalizer.htm

9. "Powerful Sleep" by Kacper Postawski

Want to know how you can actually sleep less but get higher-quality sleep? How about specific techniques for getting more restful sleep that leaves you refreshed in the morning?

I can bet that nobody ever taught you HOW to sleep properly...it's not even a pattern of behavior that comes naturally to people these days. But the overall impact on your life that proper sleep can have is truly mind-boggling.

In "Powerful Sleep," Kacper Postawski gives you the exact formula for getting more out of every single night of sleep you get. Great stuff! It's also now available on DVD.

Click here to read the review:

http://www.fitness-ebooks.com/general-training-ebook-reviews/powerful-sleep-review.htm

Click here to go directly to the site and learn more:

http://www.fitness-ebooks.com/goto/powerful-sleep.htm

10. "Fat Loss Revealed" by Will Brink

As one of the leading writers in the fitness and bodybuilding industry, Will Brink has access to the "inside scoop" on the latest information on fat loss, from diet to supplementation to training and more! He reveals it all in his book "Fat Loss Revealed."

I've read this book and it is, quite literally, PACKED with information. You'll learn which supplements work, which are a waste of money, and how to train and eat for maximum fat loss. If you want to know about fat-loss supplements, this is the source to get your info from.

http://www.fitstep.com/goto/fat-loss-supplements.htm

11. "Precision Nutrition" by John Berardi

If you have any confusion at all about nutrition for optimum performance and body composition, John Berardi is one of the top people in the business. In fact, I respect his work so much, I asked him to put together the meal plans for my own fat-loss program "Metabolic Surge - Rapid Fat Loss!"

In his "Precision Nutrition" system you will learn EXACTLY what you need to know about how to eat, what to eat, when to eat it, and why you should eat it. I know of no other resource that is so complete when it comes nutritional information for training, muscle-building and fat loss.

Here's the link for "Precision Nutrition":

http://www.fitstep.com/goto/berardi-precision.htm

John also has a recipe book "Gourmet Nutrition" packed with healthy, high-performance recipes.

http://www.fitstep.com/goto/berardi-site.htm

---

Be sure to check out all of these sites! These all come very highly recommended from me and you can't go wrong with any single one of them.

Merry Christmas and Happy Holidays!

Nick Nilsson
BetterU, Inc.

http://www.fitstep.com
http://www.fitness-ebooks.com
http://www.powerfultrainingsecrets.com

Want more articles like this? Subscribe to BetterU News now!

 

Want More Powerful Fitness Information? Read another issue of BetterU News now!