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

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*** Excellent Training and Nutrition Resource *** I just received an email from Dr. John Berardi of Precision Nutrition letting me know that he has decided to open up his previously "members-only" forum to the public! Dr. Berardi is one of the top sports nutrition experts in the world - he knows what he's doing. If you're interested in getting the most out of your nutrition (and training!), you should definitley check it out. Here's what you'll find in his forum: The ability to read over 40,000 posts on every nutrition-related topic under the sun. If you've got a question about nutrition, they've answered it before - and you can find it on this site. The ability to read all the latest updates and blogs by Dr. Berardi and the Precision Nutrition experts. Access to the new Precision Nutrition Exercise Database with high resolution video demonstrations of over 450 exercises (each exercise from multiple camera angles). Use of the Precision Nutrition search engine to rapidly locate the knowledge you need. Subscriptions to threads and forums of your choosing and email notification of new posts Weekly email updates of new articles, recipes and exercises Downloads of their two newest ebooks, Precision Nutrition Strategies and Gourmet Nutrition Desserts. Just so you know up front, you can READ everything on the forum but he's still limiting posting priveleges to customers-only. But don't let that stop as you is there is a TON of high-quality information on training and nutrition there: http://www.fitstep.com/goto/berardi-forum.htm

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Compound Exercise Overload - One of THE Most Stunningly Powerful Single Workouts You Will EVER DO With this extraordinary training technique, you will, in one single workout, achieve strength gains in a single exercise that would normally take weeks or even MONTHS with "normal" training. NO EXAGGERATION.

Right now, I'm going to unveil to you one of THE single most powerful training techniques that I've EVER discovered for making rapid gains in strength in a single exercise. It's elegant in its simplicity, brutal in its execution but quite literally ASTONISHING in its effectiveness.

This technique is used in my muscle-building program "Muscle Explosion! 28 Days to Maximum Mass" and believe me...it's TOUGH and it works like CRAZY.

I'll tell you right now, this will blow the doors off any preconceived notions you might have about training volume and how the body can respond and adapt to it.

Now, the very first time I came up with this technique, I used it to do dumbell shoulder presses. It was a Friday afternoon workout, and I did a set of presses with a pair of 60 lb dumbells. I was able to do 8 reps with them.

But on Monday, only a few days later, I pressed 80 LB DUMBELLS for 11 REPS - same exercise, and using strict form. That was a 25% increase in strength in only a matter of 4 days!

So what happened in that one single workout that gave me such a HUGE increase in strength in only a matter of days?

I'm going to tell you...

I call it "Compound Exercise Overload." And let me tell you, if you've hit a plateau in ANY exercise, this technique will shatter it like a brick through a window!

Basically, you're going to take a single compound exercise (a.k.a. multi-joint exercise like bench press, squats, deadlifts, barbell rows, shoulder presses, close grip presses, etc.) and do ONLY that single exercise for 45 MINUTES straight.

And that's not even the brutal part...

The brutal part is...you are only allowed 20 seconds of rest between sets!

And, here's the other brutal part...you're going to end up doing between 80 to 100 sets with NEAR-MAXIMAL WEIGHTS (relatively speaking - I'll explain below) of that single exercise for the ENTIRE WORKOUT.

This is one of the toughest workouts you can do (when you do it right) but you WILL be rewarded with results.

Compound Exercise Overload works to increase strength in several ways:

Combine these four factors and you've got one POWERFUL workout.

HOW TO DO IT:

This technique is best done at a time when your gym is not very crowded. You're basically going to be hogging a single exercise area for the entire 45-minute workout.

First, select a compound exercise to work with. We'll use the bench press as an example here. In actuality, you can use this technique with almost any exercise, whether it be compound or isolation (single joint). I refer to this as Compound Exercise Overload because it's most effective when done using a compound exercise like presses, rows, deadlifts, squats, etc. Isolation exercises can be used, but the effects won't be quite the same.

So get your exercise set up. If you're doing bench press, I HIGHLY recommend doing it in the power rack with the rails set up. That will allow you to use maximum weights without having to worry about being crushed or having to use a spotter the whole time. If you don't have a rack to use, the other option is to do dumbell presses. With dumbell presses, if you can't complete a rep, you can always just set the dumbells down.

Do a warm-up before getting started - whatever you prefer to do for a warm-up is fine. I like to do some general movements (like push-ups or a few pull-ups or a couple of minutes of walking on the treadmill) then a few light sets of the specific exercise I'm going to be working - nothing that will tax the body for what's to come.

With this technique, I encourage you to use a stopwatch, regular watch or other form of timer. If your gym has a clock with an easily readable "second" hand, that will be fine, too. Otherwise, you're going to have to count your 20 seconds of rest in your head, which is not as accurate (plus that 20 seconds will tend to turn into a LOT longer as you go through the workout and it's critical to keep it constant).

You're going to start with a weight you could normally do for about 6 reps or so. Start your timer or note the time on the clock because you're going to be doing this exercise for 45 minutes straight!

Lay down and perform ONLY 3 REPS with that weight, even though you CAN do six. DO NOT go anywhere near failure on this first set.

Now re-rack the weight and rest 20 seconds. Lay back down and do 3 more reps. Rest 20 seconds. You are going to repeat these 3 rep sets with those 20 seconds of rest until you are unable to get 3 reps with that weight anymore. This could take anywhere from 2 to 10 minutes, depending on the exercise and the amount of weight you're using.

The set where you only get 2 reps, Stop and remove 5 lbs each side of the bar (If you started with 225, you now have 215). Start again doing 3 reps sets and continue with 20 seconds rest period. Drop the weight by 10 lbs whenever you can't complete 3 reps during a set.

Be sure to stick with 3 reps on each set - no more, no less. Your body hits a rep-range groove and will acclimate to it very quickly. It keeps your nervous system efficient.

On the final set (after 44 minutes are up) rest for a FULL MINUTE (aren't I generous :) then lay back down crank out as many reps as you can with the same weight you just ended with. You'll find that can probably get 6 to 8 reps on that set, just because of the increased rest period. [Note that the total of 45 minutes of the exercise includes the 44 minute of 3 rep sets AND the final set.]

This training uses neuromuscular specificity to allow you to teach your body the absolute most efficient way to perform a single exercise. Your body will learn to fire the exact sequence of muscle fibers it needs to do the exercise most efficiently, making fast strength gains possible.

And, don't use different variations of the same exercise (e.g. don't start with incline bench then go to flat bench). It's important to use the EXACT SAME exercise the whole 45 minutes for maximum adaptive response.

Do your best with the 20 second rest, too. This rest period will naturally increase during the times when you're making weight changes but even then, try to keep it as close as possible. Just do your best to stick with the 20 seconds.

When doing this technique with a barbell exercise, I like to load the bar with small plates as I load it for my starting weight. For example, if you're starting with 225 lbs on the bench press, don't just throw two 45 lb plates on either side. You'll be pulling a pair of those 45's off pretty quick! Instead, put one 45 lb plate on either side, then a 25 lb plate, then a 10 lb plate then two 5 lb plates. It's the same weight but when you can no longer hit 225 lbs for 3 reps, all you need to do is pull a small 5 lb plate off either side. This is much easier than pulling 45's off either side then loading 35's and a 5 back on.

Be sure to keep track of your starting weight and ending weight so you know what your numbers are and can improve on them the next time you do this technique. And be ABSOLUTELY SURE you take a full 2 days off training after you get done with this one. To maximize the adaptive response, those 2 days off are CRITICAL!

If you're going to try this technique with a training partner, it helps if they're the same strength level as you are (especially if you're doing barbell work). If you're doing dumbells, it's not as critical as you can just grab different sets of dumbells.

With a partner, you're basically going to be going back and forth with no real break. Twenty seconds is not a lot of time. If you're working with a barbell exercise and you need to switch weights, the moment you finish your set, you need to both start switching weights before your partner starts. When he/she finishes, you need to jump back and switch again.

It can be done (I've done it a few times training with another person) but it does make it harder to execute, depending on the exercise.

Conclusion:

If you're looking for a FAST way to get past a plateau and build your strength, I don't think there's anything better. It won't be easy but the results are well worth it!

If you're interested in reading more about the full program, go to: "Muscle Explosion! 28 Days to Maximum Mass".

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Learn How You Can Get a FREE Chapter From The A-To-Z Fitness ebook "All Star Trainer Secrets For Building The Most Muscle and Losing the Most Fat in 30 Days!" For a limited time, Lewis Wolk (the editor of the book) is going to give you ONE complete chapter from any of the 15 writers in the "All Star Trainer Secrets" ebook (I'm one of the 15 writers and it's an excellent book with TONS of information!). He normally sells individual chapters for $19.95 but for now he said I can GIVE you a chapter. Check it out here: http://www.fitstep.com/goto/allstars-chapter.htm These complete, in-depth programs give you step-by-step directions from 15 of the top fitness writers on the Internet. All the programs are designed to help you lose fat and gain maximum muscle in just 30 days! You can read my full review of the book here: http://www.fitness-ebooks.com/atozfitness-review.htm

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Why "Toning Up" Can Spell Disaster For Your Fitness Results! Save yourself from the heartbreak! Find out why "toning up" as a training goal can leave you high and dry with NO results at all. And find out exactly what you can DO about it!

I have to be honest...the first thing I do when someone tells me they "just want to tone up" is slap my palm to my forehead and groan. It's not because I'm frustrated with that person...quite the contrary!

The reason is the whole insidious but popular myth that it's possible to just "get toned" in the first place!

It's a myth that is found every aspect of popular fitness and it's time to put a stop to it once and for all before it robs yet another unfortunate person of their results.

Please realize, I'm NOT frustrated with the the person asking me the question about how to "get toned," but I AM frustrated with a fitness industry and popular media that LEADS people to believe they can make changes to their body without any real meaningful work and without actually building any honest-to-goodness, fully-functioning, metabolism-boosting muscle!

To be blunt and to put it another way, tricep kickbacks with a soup can will NOT stop your underarms from flapping in the wind.

You see, I'm frustrated because this is a myth that keeps people doing useless training that gets them nowhere. And then they give up and may write off all fitness and training as useless for them.

This is something I can't stand to see because I desperately WANT you to succeed in changing your body and getting healthier (it's why I'm in the business I'm in). But ineffective training information can stop you right in your tracks.

Now if you're reading this article because it's your goal to "get toned," PLEASE keep reading because I'm going to lay it all out for you right now...

1. You can't "tone" muscle. You can build muscle. You can lose muscle. Or your muscle can stay the same.

2. You can't "tone" fat. You can gain fat. You can lose fat. But you can't "tone" it.

The look that most people would describe as "toned" is ALWAYS a result of building muscle (or keeping the muscle you've got!) and losing fat...PERIOD. If you don't have muscle mass, you can lose fat but you'll just be a smaller version of what you are right now.

The problem arises when a person uses exercises and programs that bend to the desire not to build a single extra ounce of muscle for fear of "getting big bulky muscles." By doing that, you basically throw out most, if not all, of the most effective things you can do for fat loss!

Unfortunately, what you pretty much achieve with a goal of "toning up" is nothing at all.

And please believe me, I'm not saying this to be mean or discourage anyone from exercising. I'm saying this becuase you DESERVE to know the truth...

Toning up is a myth.

If you want results, you just need to train with challenging exercises and targeted fat-loss programs. It's not glamorous but it works!

And before I go any further, I do need to lay another myth to rest really quickly...merely touching a dumbell or barbell is NOT enough to build massive muscles and make you "bulk up," ESPECIALLY if you're female.

I can only WISH it were that easy! To really build the amount of muscle it takes to get that "bulky" look, you need to train specifically for muscle growth and eat plenty of food. It's hard work and it definitely doesn't come as easily and many people fear!

But by staying away from those challenging weight training exercises, you're NOT going to get the best fat-loss results possible.

You DON'T need to do bicep curls with a jar of pickles. You need to do squats and lunges and work the big muscles of your body that DRIVE your metabolism to burn fat 24 hours a day.

You DON'T need to lie on the floor and do five hundred crunches to tighten your stomach. You need to do interval training for cardio to burn the fat off to show those abs!

Bottom line: if you are serious about wanting results for the effort you put in but an exercise or program isn't challenging you, it won't get you there.

If you DON'T want results and you prefer to spin your wheels, no problem! Just grab a magazine at the grocery store and do the latest toning program that "all the celebrities are using!"

Like I mentioned above, it takes more than touching a dumbell to get massive muscles...but a little hard work will go a LONG way towards building the body you want!

So now that you know what to do (burn fat and build muscle), how do you do it?

Glad you asked!

Below, I've listed some excellent resources you can check out to get started on your journey...

1. How To Lose Fat NOW - A Basic Fat-Loss Program That You Can Put To Work Today!

http://www.fitstep.com/Misc/Newsletter-archives/issue49.htm

2. BASIC Nutrition - A Quick, Common-Sense Guide To What You Should Be Eating to Stay Healthy and Get Results Right Now

http://www.fitstep.com/Misc/Newsletter-archives/issue43.htm

3. All Fitstep.com Fat Loss Articles and Information

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

4. Turbulence Training Membership Site

This is packed with excellent information on fat loss, bodyweight training, training at home and at the gym and much more! Craig Ballantyne's membership site has got plenty of programs and exercises to get you started and keep you moving in the right direction.

http://www.fitstep.com/goto/tt-members.htm

5. Burn the Fat - Feed the Muscle

One of the most comprehensive and powerful books on fat-loss ever written, Tom Venuto takes you step-by-step through everything you need to know how to lose fat and keep it off.

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

REVIEW
http://www.fitness-ebooks.com/fat-loss-ebooks/burn-the-fat-feed-the-muscle-review.htm

6. Metabolic Surge - Rapid Fat Loss

Crafted over 16 years, Metabolic Surge is the result of the combination time-tested training experience and the latest scientific research on the most effective methods of fat loss. By following specific dietary and training programs, you will see EXTREMELY RAPID fat loss, all while hanging onto every ounce of muscle mass.

http://www.fitstep.com/metabolic-surge/metabolic-surge-rapid-fat-loss.htm

REVIEW
http://www.fitness-ebooks.com/fat-loss-ebooks/metabolic-surge-rapid-fat-loss-review.htm

Conclusion:

Building the body you want is definitely possible! It's my hope, after reading this information, you've got a fresh perspective on the kind of things you can do to REALLY get the results you want and not fall into the "toning up" trap that stops so many people in their tracks with training and eating.

Because with the right training and right nutrition, you'll get to where you want to be MUCH faster.

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Training Equipment Review - Training Bands - Get Ready To Build Some Serious Strength and Muscle Mass! High-quality training bands are used by many of the top strength athletes in the world to maximize their power, acceleration and muscle mass. Find out what band training is all about and what it can do for you!

The first thing most people think about when they hear the phrase "band training" are those thin, aerobic-class/rehab bands...basically a long sheet of latex rubber.

It's time for a new perspective on band training that will shatter that thought forever!

About a year ago, I started reading a LOT about the training techniques of top powerlifters...the guys who squat in the 1000 lb+ range, bench 600+, and deadlift 700+. NOT your average lifters, to be sure. But my focus in reading about their techniques was not to try and put up huge numbers like that.

Because believe me, I've got TREMENDOUS respect for the dedication and raw power these men and women possess. I know what kind of training (and eating!) it takes to get to that level.

My purpose in learning their techniques was to be able to apply that information for YOU! Basically, what can the best techniques of the top lifters in the world do for YOUR squat and YOUR bench press?

So what IS the single best technique I can pass onto you that will have the biggest impact on your lifting?

That's easy...band training. And that's where the training bands come in.

Why is band training so good?

Right now, I want you to picture yourself doing a barbell bench press. You lift the bar off the racks, lower it to your chest, then press it back up to the top. It's a movement you've done plenty of times.

But here's the kicker...when you train with just a barbell, the amount of weight you can lift for the entire exercise depends completely on how much weight you can lift at the WEAKEST POINT in the range of motion.

In a nutshell, with "normal" weight training and a full range of motion, your ultimate strength levels (and muscular development) are based solely on how much you can lift at your weakest, NOT your strongest points in your lifts.

It means you're NOT training to your muscle's full potential!

One of the major benefits of band training is that it fixes that problem instantly and VERY effectively.

When you add bands to the mix, you immediately change the strength curve of the exercise.

[A strength curve is basically a gauge of how much resistance a muscle is able to move at a given point in an exercises range of motion. For example, when doing the bench press, your muscles have better leverage near the top (making you able to move more weight near the the top) and worse leverage near the bottom (making you able to move less weight near the bottom). The graph of this change in leverage is known as a strength curve and it can be charted for any exercise.]

In practical terms, adding bands to an exercise means that you're no longer limited by how much weight you can lift at the weakest point in the range of motion.

Back to the bench press example. Imagine the bench press being set up in the power rack instead of on a bench press station. Now imagine two bands attached to the top cross-beams of the rack...the other ends of the bands are looped around the barbell.

You lay down on the bench and unrack the bar. As you start to lower the barbell to your chest, the bands start to stretch, taking up some of the weight of the bar, in effect reducing the resistance. The lower you bring the bar, the more the bands stretch and the more help the bands give you. When you get to the bottom of the press and start to push back up, the elastic energy of the bands helps you to get that bar past the sticking point (the weakest point in the range of motion).

Now here's the benefit...once you're past that sticking point, the bands lose their stretch and gradually help you less and less, mimicking the strength curve of the bench press almost exactly. They help more at the bottom and less at the top.

So when you use bands in this manner, you can load the bar with MUCH MORE weight than you could normally use for a regular bench press. For example, if you bench 225 lbs for 5 reps, you could use (depending on the thickness of the bands) about 315 lbs for 5 reps.

NOW your muscles are getting maximum overload through the ENTIRE range of motion. You're lifting as much as your muscles can handle at the weakest point in the range of motion AND as much as your muscles can handle at the STRONGEST point in the range of motion, all in a dynamic fashion.

This example is known as the Reverse Band Bench Press and I'll have a link to pictures and a video of this exercise in action at the end of the article.

But that's not all the bands can do...

Say you're interested in developing power and explosiveness in your legs for a particular sport. Or you just want to increase your strength out of the bottom of the squat.

Now, instead of anchoring the bands ABOVE you in the rack, you're going to anchor the bands BELOW you. Instead of having the bands dynamically HELP you, they're going to dynamically work AGAINST you, leading to great gains in power and acceleration out of the bottom. Here's how it works...

First, you set up the squat as you normally would in the power rack. But there are two differences...first, you'll need to use LESS weight than you normally would for a squat because you're going to be adding bands for resistance. Second, you're going to start out of the BOTTOM instead of the top (it's MUCH easier to do it this way than to try and step back with the barbell on your back and the bands trying to pull you down).

When I do this exercise, I use two heavy dumbells to anchor the bands onto down on the floor (one on either side). Some racks actually have pins specifically FOR band training but it's not common. Heavy dumbells work just fine. Attach the bands to the dumbells then you'll loop the bands over the ends of the barbell.

Now get under the bar and into the bottom position of the squat. When you're set, explode powerfully up to the top position of the squat. You'll notice as you power up, you're working against ever-increasing tension from the bands stretching out! So explode all the way to the top...the bands will keep you in check.

Why is this technique so effective? Because when you're training normally, the last part of the range of motion of an exercise is used by the body to actually decelerate the weight (i.e. slow it down). This is a natural reaction that is designed to prevent injury. If the weight is still moving at the end, the joints are going to take the brunt of it and possibly get injured.

But this deceleration at the end of the movement also robs you of your explosiveness. By using bands as resistance, the bands work as brakes to slow the weight down for you. You can accelerate strongly all the way to the end of the exericse without the body trying to slow you down.

In essence, you're teaching your body how to explode up! The muscles and nervous system learn this acceleration and it carries over directly to your "normal" training. This means you'll be able to power out of the bottom of the squat with heavier weight. Not a bad deal! See below for a link to pictures and a video of the Band Squat in action.

But just so you know, there are a few downsides to band training.

The first is if you're allergic to latex. Most, if not all, training bands are made of latex so if you have an allergy, you'll need to wear full gloves to handle the bands or get somebody else to set up the exercises for you.

The second is that if you work out in a commercial gym, you'll have to carry your bag of bands to the gym with you. Luckily, being as rubbery as they are, they'll pack easily into a duffel bag so that shouldn't be a big problem.

Third is setup. Before you use the bands in an actual workout, you'll want to take some time to familiarize yourself with attaching the bands to the power rack and figuring out how to best set up the equipment to do the exercises with the bands.

It's well worth the effort, though, because band training is TREMENDOUSLY effective for increasing strength.

IRONWOODY BANDS

So now that you know what band training can do for you and how to use bands in your training, it's time to tell you what sets Ironwoody bands apart from other companies and why I recommend them.

First and foremost is QUALITY. These are NOT cheap bands that will snap with hard use. Because let me tell you, I show my bands NO MERCY and they have showed NO signs of wear in the past year. These bands will take whatever you can dish out and I'm speaking from experience.

Second is price. Ironwoody bands are VERY reasonably priced, especially when you consider the quality of bands you're getting. They also offer different sized bands in package deals, which makes it even better. I haven't found a better combination of price and quality anywhere.

Third is selection. Ironwoody has bands for every spectrum of training, from light rehab bands all the way to the thicker bands that you would use for heavy squatting and deadlifting. You'll find bands to fit any need here.

So if you think band training is something you'd like to try (I HIGHLY recommend it!), definitely check out the Ironwoody site and what they have to offer.

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

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And if you're interested in even MORE ways to work with bands, have a look at my most recent ebook "Hyrbid Training."

In "Hybrid Training," you'll learn how to combine multiple resistances (like bands, free weights and cables), to overcome problems in strength curves (as I explained above).

"Hyrbid Training" guides you through a multitude of exercises for every single bodypart, showing you how to set them up and perform them for maximum effect. I use bands in many of the exercises, including the two that I mentioned above (Reverse Band Bench Press and Band Squats) as well as many others that use bands to alter not only how much resistance you get but the DIRECTION the resistance is coming from.

This is great stuff that has the potential to skyrocket your strength and your muscle mass.

Check it out here:

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

And check out a sample exercise from "Hybrid Training" here:

Cable-Barbell Curls - "Hybrid Training" For Incredible Biceps!
http://www.fitstep.com/Misc/Newsletter-archives/issue48.htm

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Secret Training Tip #667 - Crunch Pulldowns For a Great Six-Pack Scorch your Rectus Abdominus (Six-Pack) with the Crunch Pulldown. It will hit those abs in a way they've never been hit before! This is NOT your standard cable crunch!

The Crunch Pulldown is a very simple exercise to do, perfect for hitting the abs in a way they're not used to at all. For this one, all you need is a high pulley and a bar attachment.

Hook up the bar to the pulley and set a moderate weight on it. You don't want to go too heavy or you won't be able to perform the exercise. After you do it once, you'll get a better idea of how much weight you can use.

Lie on your back under the pulley. In my own gym, I have an adjustable-height pulley and have it set a few feet off the ground so all I have to do is reach up and grab the bar. If you have just a regular, unmoveable high pulley, the exercise will work exactly the same way but you'll have to grab the bar first THEN lie down in position rather than lying down first then reaching up and grabbing the bar.

Once you're on your back (with your head directly under the pulley), pull the bar down so that your elbows are bent about 90 degrees. Your knees should be bent 90 degrees and feet placed flat on the floor. The bar should be 8 to 12 inches above your body. That's the start position.

Now crunch up. But here's the trick - as you're crunching up, DO NOT use the weight to help pull yourself up. Instead, perform a pulldown movement as you're crunching up. To do this, just pull the bar down towards your lower chest until it touches your lower chest, all while crunching up.

So not only do you get the normal tension from the crunch movement, you're also getting tension on the abs using the weight from the pulldown movement. This really fires up the six-pack muscles to help them stand out. It's a unique angle of resistance that your abs have probably never felt before!

To see pictures of this exercise in action, go the following link:

http://www.powerfultrainingsecrets.com/trial-membership/11-crunch-pulldowns.htm

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