Saturday, October 31, 2009

Happy Halloween from Johnny Bravo!

Happy Halloween from Johnny Bravo!

Be safe, have fun, and don't do anything I wouldn't do...

(Dam I'm pretty!)

More pics at:

Bodybuilding Video Talk Show Replay Posted...

You can watch the replay and also download the MP3 podcast of our Oct. 29 Total Fitness Bodybuilding Talk Show at:

Friday, October 30, 2009

Stiff Leg Deadlifts - awesome exercise for building up the legs

The hamstrings are a weak link for a lot of people. But by including stiff leg deadlifts in your workouts you'll be able to fix that problem.

The stiff leg deadlift is one of my favorite hamstring exercises for building strong muscular legs, because it works the hams through a full range of motion and you can lift fairly heavy.

The key is to really getting the most out of it is to emphasis the stretch in the bottom portion of the lift. To do this I like to stand on a step or a box to allow for a deeper range of motion.

For more awesome exercises you should get a copy of my Total Fitness Bodybuilding DVD Training System. On this 2 disc DVD set I cover over 100 muscle building exercises in great detail and provide sample workout program that you can follow based on your training experience level.

To get your copy just visit the link below:

Monday, October 26, 2009

How Would You Like Increased Grip Strength?

For a lot of people the weak link in their training programs is their grip strength. I mean let's face it, your grip is what connects you to the weights for at least 80% of your exercises. The only places where your grip really doesn't come into play is with some leg and ab exercises. But for all barbell, dumbbell, cable, and most machine exercises your grip is critical.

And the cool thing is that if you increase your grip strength, you'll increase your strength in virtually every exercise that requires you to grab the weights. This will really help to spur on new muscle growth all over and take your physique to the next level of strength and muscularity.

Not only that but you'll also pack on some size to your forearms as well. And that is really cool because out of all the muscles of the body, the forearms are the most visible. Anytime you roll up your sleeves people are going to take notice, and if you have thick muscular forearms then that instantly shows that you are strong and have paid your dues in the gym.

One of the fastest and easiest ways to quickly build up your grip and forearm strength is with Heavy Duty Hand Grippers. I've been seriously training Heavy Grippers since 2004 and I just can't say enough good things about them. But just the other day I got an e-mail from one of my customers and it really helped to drive the whole message home.

Hey Lee,

I just wanted to give a little testimonial on my experience with the Heavy Grip Hand Grippers.

I've been strength training on and off for years, and used to train in MMA. I initially purchased the 200 LBS hand gripper a few months back, and was hardly able to squeeze out any reps, so I demoted myself to the 150, worked my way up to the 200, and am now squeezing out 8-10 reps on the 250 pounder after just a few months.

I'll be purchasing a 300 pounder soon enough, and then hope to graduate to the 350.

Thanks for the excellent product. I was able to up the weight in my kettlebell training due to my increased grip strength.

Thumbs up!
Ray Baron

If you'd like to get your very own set of Heavy Grips hand grippers and take your grip and forearm strength to the next level then click on the link below:

And for a limited time I'm also giving away a killer Hand Gripper Training Manual that shows the exact gripper workouts I personally followed to develop the hand strength to close the Heavy Grips 350 pound hand gripper in just 3 months!

Nutrition Or Training - Which Is More Important?

This is a guest post by bodybuilding and fitness expert Tom Venuto. Author of Burn The Fat, Feed The Muscle at:

Nutrition Or Training - Which Is More Important?

Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer:

The first thing I would say is that you cannot separate nutrition and training. The two work together synergistically. Regardless of your goals - gaining muscle, losing fat, athletic conditioning, whatever -you will get less than-optimal or even non-existent results without paying attention paid to both.

In fact, I like to look at gaining muscle or losing fat in three parts - weight training, cardio training and nutrition - with each part like a leg of a three legged stool. pull ANY one of the legs off the stool, and guess what happens?

In reality, it's impossible to put a specific percentage on which is more important - how could we possibly know such a number to the digit?

Nutrition and training are both important, but at certain stages of your training progress, I do believe placing more attention on one component over the other can create larger improvements. Let me explain:

If you're a beginner and you don't posses nutritional knowledge, then mastering nutrition is far more important than training and should become your number one priority. I say this because improving a poor diet can create rapid, quantum leaps in fat loss and muscle building progress.

For example, if you've been skipping meals and only eating 2 times per day, jumping your meal frequency up to 5 or 6 smaller meals a day will transform your physique very rapidly.

If you're still eating lots of processed fats and refined sugars, cutting them out and replacing them with good fats like the omega threes found in fish and unrefined foods like fruits, vegetables and whole grains will make an enormous and noticeable difference in your physique very quickly.

If your diet is low in protein, simply adding a complete protein food like chicken breast, fish or egg whites at each meal will muscle you up fast.

No matter how hard you train or what type of training routine you're on, it's all in vain if you don't provide yourself with the right nutritional support.

In beginners (or in advanced trainees who are still eating poorly), these changes in diet are more likely to result in great improvements than a change in training.

The muscular and nervous systems of a beginner are unaccustomed to exercise. Therefore, just about any training program can cause muscle growth and strength development to occur because it's all a "shock" to the untrained body.

You can almost always find ways to tweak your nutrition to higher and higher levels, but once you’ve mastered all the nutritional basics, then further improvements in your diet don't have as great of an impact as those initial important changes...

Eating more than six meals will have minimal effect. Eating more protein ad infinitum won't help. Once you're eating low fat, going to zero fat won't help more - it will probably hurt. If you're eating a wide variety of foods and taking a good multi vitamin/mineral, then more supplements probably wont help much either. If you're already eating natural complex carbs and lean proteins every three hours, there's not too much more you can do other than continue to be consistent day after day...

At this point, as an intermediate or advanced trainee who has the nutrition in place, changes in your training become much more important, relatively speaking. Your training must become downright scientific.

Except for the changes that need to be made between an "off season" muscle growth diet and a "precontest" cutting diet, the diet won't and can't change much - it will remain fairly constant.

But you can continue to pump up the intensity of your training and improve the efficiency of your workouts almost without limit. In fact, the more advanced you become, the more crucial training progression and variation becomes because the well-trained body adapts so quickly.

According to powerlifter Dave Tate, an advanced lifter may adapt to a routine within 1-2 weeks. That's why elite lifters rotate exercises constantly and use as many as 300 different variations on exercises.

Strength coach Ian King says that unless you're a beginner, you'll adapt to any training routine within 3-4 weeks. Coach Charles Poliquin says that you'll adapt within 5-6 workouts.

So, to answer the question, while nutrition is ALWAYS critically important, it's more important to emphasize for the beginner (or the person whose diet is still a "mess"), while training is more important for the advanced person... (in my opinion).

It's not that nutrition ever ceases to be important, the point is, further improvements in nutrition won't have as much impact once you already have all the fundamentals in place.

Once you've mastered nutrition, then it's all about keeping that nutrition consistent and progressively increasing the efficiency and intensity of your workouts, and mastering the art of planned workout variation, which is also known as "periodization."

The bottom line: There's a saying among strength coaches and personal trainers...

"You can't out-train a lousy diet!"

If your nutrition program is your weakest area, either because you're just starting out or you simply don't have the nutritional knowledge you know you need to get results, then be sure to take a look at the Burn The Fat Program

About The Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle." Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.

Saturday, October 24, 2009

20 Rep Squat Program

In this video I cover the classic 20 rep squat program. Also known as "Squats and Milk" by a lot of the old time bodybuilders. This is a killer workout that will literally force your body to grow like nothing else.

For more info you can check out my 20 rep squat routine article at:

Friday, October 23, 2009

Check Out The Guns LOL

Last night we had another live Total Fitness Bodybuilding Talk Show and the replay is posted up for you to check out at:

Monday, October 19, 2009

High Protein Low Carb Brownie Recipe

This is a delicious, high protein, low carb, chocolate peanut butter muscle building brownie recipe that one of my buddies shared with me the other day and it is awesome!

A great tasty treat that you have have on either a fat loss diet or mass building bulk up program.

They are quick and easy to make and yummy to eat :-)

Check out the video below to get all the details...

And if you'd like some more tasty recipe ideas like this one then be sure to check out

This is an awesome "Bodybuilders Cookbook" that covers over 300 delicious muscle building and fat loss meal ideas that you can make yourself. Everything from gourmet dinners to a high protein healthy dessert treats.

Again the link to check it out is at:

Thursday, October 15, 2009

Quick and Simple Dumbbell Chest Workout

I often get asked by my website visitors to post up
some simple, yet effective dumbbell workout programs
that you can do with limited workout equipment, and
this workout that I posted today is just that.

You can do it in a small home gym. All you need is a set
of adjustable dumbbells and an adjustable bench to get a
killer chest workout done in about 30 minutes flat.

For more killer check workout tips besure to check out:


Tonight we are having our live Total Fitness Bodybuilding
Talk Show at:

On tonights show we are going to be discussing training
and nutrition strategies for getting lean and ripped.

So be sure to tune in and check it out tonight at 9pm EST time!

Wednesday, October 14, 2009

Complete Shoulder Workout Routine

This is a complete shoulder workout routine that targets all 3 heads of the deltoids. Seated dumbbell presses for overall mass, then side lateral raises to isolate the side deltoids, bent over dumbbell flyes to hit the rear deltoids and upper back, then do plate raises for front deltoids, and finish up with Bradford presses to really burn out the shoulders.

Saturday, October 10, 2009

Chest Building Super Set Pump Up Combo

If you have a stubborn chest that just refuses to grow, then try out this killer muscle pumping super set combo of pec dec flys and push ups at the end of your chest workouts to really pump up your pecs and help spur on some new muscle growth.

This is the LAST DAY that you can take advantage of the special promotional offer and get a FREE copy of "Blast Your Biceps" with your order of "Muscle Specialization Secrets".

All you have to do to take advantage of this offer is go to:

Place your secure order and then e-mail me at: with your name and receipt number and I'll send you a copy of "Blast Your Biceps" for FREE!

This offer is only available until mid-night Saturday October 10 on a first come, first serve basis. So you should go on over to now and get your copy of this muscle building mega-pack before they are all sold out!

Buy One - Get One FREE...

Friday, October 9, 2009

Got Skinny Arms? This is how you can fix it...

Do you suffer from a nasty case of SNAS?
("Spaghetti Noodle Arm Syndrome")

Let me tell you, with my own physique the arms
have always been my most stubborn bodypart.
No matter what I did they just would not grow for me.

Unfortunately, for people who struggle with adding
muscle to their arms the typical run of the mill
workout routines just won't cut it.

You need to think outside the box...

So what I have for you here today is a unique
3-STEP APPROACH that I "borrowed" from my buddy,
Jeff Anderson, that can pack some meat on your
guns and help cure the dreaded "Spaghetti Noodle Arm Syndrome"!

These 3 tips are taken directly from Jeff's latest program
"Muscle Specialization Secrets".

In fact Jeff only produced 500 of these mega-packages
(including training manual, workout DVD, audio CD's and more!)
and they're almost SOLD OUT!

If you want to see what all the buzz is about, go to:

Anyway, these killer arm training tricks that I have for you
is a GREAT example of why Muscle Specialization Training
is so very DIFFERENT from anything else you've seen.

You see, a LOT of people are self-conscious about the size
of their arms.

But Jeff's shares a training concept called "micro-targeting"
that helps spur on new muscle growth in "stubborn" bodyparts
by zeroing in on those muscles with a unique training approach.

For example...

The secret to overcoming "Spaghetti Noodle Arm Syndrome"
is to create an illusion of more SIZE and WIDTH by working
on 3 specific areas of your arms that will all work toward
this one goal.

Here are 3 EXERCISE SECRETS that are guaranteed to bring


Arm Training Secret #1: Lateral Triceps


The outer heads of your triceps are the ones that are
most visible both from the FRONT and the SIDE.

By training them specifically, your arms will look DRAMATICALLY
wider from the front and give you that "horseshoe" look from
the side and back.

The best exercise I've found for this is the REVERSE-GRIP CABLE
PRESSDOWNS where your palms are facing UP.

Only bring your arms up until your forearms are parallel to
the floor and at the bottom of the movement, lock out your
elbows and SQUEEZE your outer triceps hard for 1-2 seconds.

High volume sets of 8-12 reps will help you get the "pump"
you're looking for to increase mass.


Arm Training Secret #2: Inner Biceps


The key to using your biceps for this "trick" is to focus
more on the INNER head of the biceps and go for "width".

You do this by using a WIDER GRIP CURLING MOVEMENT
that zeros in on the inside area of your bi's.

Here's the best way to do it...

Go to a preacher bench and load up a barbell with enough
weight to do 8-12 reps.

Now, go to the OPPOSITE side of the bench as most people
go so that your UPPER BODY is resting on the pad instead
of your ARMS.

This means that your arms will be hanging vertically over
the other side where your body would normally be.

This gives you a much better "stretch" in the biceps at
the bottom position.

Next... take a WIDER than shoulder width grip on the bar!

A wider grip is going to hit the INNER area of your biceps
much better... and help with that wider LOOK to your arms
we're going for.


Arm Training Secret #3: Pumped Up Forearms


This is a simple... & POWERFUL tactic to hit your forearms HARD!

Grab a few small hand towels (most gyms have these available
for you to wipe the sweat off of the machines).

Fold them lengthwise and wrap them around the bars you're
using for exercises #1 & #2 above so that it add about
another 2-3 inches to the width of your grip area.

Essentially, you're making a "fat bar" to grip on to and
this GREATLY activates your forearms in these movements!

Using this for exercise #1 above will work more of the "top"
or "outside" of your forearms while on exercise #2, it will
work more of the "underside" of your forearms.

(Note: After 2-3 sets with the "towel method", remove them to
do one more set of each exercise WITHOUT the towel so you can
get in one last targeted set to focus on your tri's and bi's)

Give these 3 arm training secrets a try and watch your arms
balloon up in no time!


Want MORE TIPS on how to "micro-target" each and every muscle
group for increased MASS?

Why not get the ENTIRE "Muscle Specialization Program" for
every single area of your body?!

Like I mentioned above, Jeff Anderson has just released his
"Muscle Specialization MEGA-PACKAGE" that includes:

==> Printed Manual

==> Workout DVD

==> 6 Audio CD's on "Muscle Specialization Secrets"

==> 12 Bonus "Best Exercises" Videos

==> Complete "Resources Disc" With 3-, 4-, & 5-Day Workouts

==> Tracking Software

...but there's a CATCH!

This package closes its doors for GOOD this Saturday, Oct. 10
(or when the boxes all sell out).

Jeff's only released this "big box" version to celebrate
this being his LAST bodybuilding program he's ever going
to produce (he has 5 now!)

So check it out NOW while the program is still available at:


As an "ethical bribe" to help encourage you
take advantage of this special offer, I'm going to GIVE
you an extra bonus and send you a FREE copy of my
Brand New e-book "Blast Your Biceps" if you order the
"Muscle Specialization Secrets" program by October 10.

To get more details about this just check out my website at:

Thursday, October 8, 2009

Get A FREE Copy Of "Blast Your Biceps"!

I have something special that I want to discuss tonight (Oct. 8) on our live Total Fitness Bodybuilding Talk Show...

Over the past couple months I've been working on a labour
of love by creating a killer Bicep Blasting, Tricep Trashing
arm specialization program that can help you pack on as much
as 2 inches of solid muscle mass to your arms in just 8 weeks!

And tonight I'm going to tell you how you can get a head start and get a F-R-E-E copy of "Blast Your Biceps" before anyone else.

So be sure to tune in live tonight October 8 at 9:00 pm EST. I'm looking forward to chatting with you then!

What the PRO'S know that YOU don't!

I've got an awesome tip for you that could help take your
physique and muscular development to the next level...

The fact that you are here reading my blog means
that you are one of the select few who are serious
about your workouts and you want to get the best
results from your muscle-building efforts.

So here's a killer trick that all pro athletes use
to get in peak shape and improve year after year...

You see, competitive bodybuilders, powerlifters, and other
top level athletes train all year long for their "event season".

That might be a bodybuilding contest, a powerlifting meet,
a tournament, Olympic tryouts, or whatever depending on the
type of competitive sport.

All the athlete's training is geared to peaking for
that one time when they have to be at their very BEST!

So how does this apply to you?

Well, what's YOUR "big event" for the year?

- Is it to get ripped for that beach vacation next summer?

- Is it some sporting event that you want to dominate?

- Is it a class reunion that's coming up and you want to make
an ex-girlfriend jealous because you are in such awesome shape?

Whatever it is, the key to getting MAXIMUM RESULTS
from your training program is to...

CYCLE Your Training!

There are plenty of ways to go about this, but if your goal is
to hit the beach or pool next summer and turn some heads when
you take off your shirt and reveal your ripped six-pack abs...

Then here's a sample ANNUAL TRAINING CYCLE that will help
achieve that goal and get you in your best shape ever...

It will also help you to know where you need to focus
your workout efforts RIGHT NOW!


How To Cycle Your Training For Max Results!



Jan - Mar:


Getting lean enough that you can show off a ripped 6-pack for
summer should start EARLY. This way you can build lean muscle
while trimming off some of that xmas holiday blubber.

In January, you're best off with a "build & burn" training
regimen that STILL focuses on "muscle-building", but is also
geared toward naturally boosting hormones that do double duty
by building muscle while burning fat at the same time.


Apr - Aug:


To get (and STAY!) "super lean" through the summer, ease into
"fat burning" mode EARLY to avoid muscle loss that often occurs
when trying to get to low body fat levels too fast..

You can still build muscle... but it's NOT your primary focus
if you want to get to very low body fat levels.

Don't ditch the heavy weight training, but at the same time
realize that your strength levels may drop off a bit as you
get leaner. Now is the time to include more low-intensity
cardio workouts to help preserve muscle while burning fat.


Sep - Dec:


Don't freak out about your waistline!

The end of year is the best time to focus on building up more
muscle mass for "next year" so you can continuously improve
your body composition and have more lean muscle to show when
you strip off the fat again for next summer!

Also, this is the VERY BEST time to include a
"muscle specialization" program to add more mass
to the one or two areas you most need the work.


What You Should Be Doing RIGHT NOW...


Obviously, since it's now October, you're at the PERFECT POINT
to add more muscle mass to your body before gearing up next year
for the big summer time "lean out".

And since this is the BEST time to zero in on one single muscle,
NOW is the time to assess WHICH area of your body needs the most
work, right?

Go ahead and take a good long look in the mirror and see where
you may be "out of balance" with how your body looks.

==> Is your CHEST to flat?

==> ARMS too skinny?

==> SHOULDERS look scrawny?

Whatever it is, you'll want to FOCUS on this area to
divert your body's mass-building efforts to that region.

Now you CAN'T just take off and blast that muscle group
with a gut-wrenching program that forces you into a state
of "overtraining".

This can actually STOP your progress and you can even

You have to address ALL of the "anabolic factors" necessary
in order to support your body's NATURAL growth efforts to the
muscle group of your choice.

That's why I highly recommend Jeff Anderson's new
"Muscle Specialization Secrets" program at:

Its entire aim is to help you bring up ANY muscle group
to add more SIZE and bring it up to "showcase" level!

The whole program includes:

...Hard-Copy Printed Training Manual

...Full Length Training DVD

...Bonus VIDEOS For Each Muscle Group


...Exercise Guide

..."Tracking Software"

It's really a "Muscle Building Mega Package" that can help
you bring up lagging body parts FAST!

I highly recommend you go and check it out NOW because he
only had 500 of these boxes created and he's NOT going to
be producing any more.

When they're gone... they're gone for good!

Here's the website to go and learn more...

Tuesday, October 6, 2009

The "Real" trick to getting Six-Pack Abs?

Do you wanna know the "Real" trick to getting Six-Pack Abs?

Ok, I know what you're probably expecting me to say
something like the key to getting ripped 6-pack abs
is to "burn off the fat", right?

You want to tell me that you "already HAVE a 6-pack"
but it's just covered with a layer of blubber?

And you know what...
That's what EVERY trainer says, and it's TRUE... (kinda)

You see, way too many people bust their butts in order to
"cut up" and get down to a single digit bodyfat percentage,
only to find that they still don't have any abs!

While they may not have a roll hanging over their belt anymore,
they certainly don't have visible six pack abs either...


So here's the REAL "truth" about ABS...


You actually have to HAVE well developed "muscle" in your
mid-section in order to achieve that lean "ripped" look!

Plus, here's one more killer trick that will make
getting a 6-pack A LOT EASIER...

You see, the amount of muscle you have on your abs will
determine whether you start seeing your "6 pack" poke through
at 10% body fat or at 6% body fat.

And TRUST ME... there's a WORLD of difference in that
4% gap, as anyone who's ever tried to "diet-down" to
single digit bodyfat levels will tell you!

As far as I'm concerned, if you can look great at 10% bodyfat
because your abs are so well developed and look more defined,
then all the better... easier abs for you!

That's why most top level bodybuilders still have abs in the
off-season. Their muscles are so well developed that you can
still see them even if they aren't super shredded.

So you see, the key is to TRAIN your abs hard in the gym,
just like ANY other muscle... with RESISTANCE!

Sure, there are a lot of machines you can find at your
local gym that will target your midsection, but...


Here's a "Quick Bodyweight Tip" For Blasting Your ABS...


Most people are especially challenged with hitting

This'll do the trick...

Find yourself a DECLINE BENCH and a bath-sized TOWEL.
Roll the towel up into a cylinder, about 6 inches high.

Lay on the decline bench with your head toward the top of the
bench and your legs straight with feet on the floor.

Place the rolled up towel from left to right under your
lower back and grab the bench behind your head with both
hands to gain leverage.

The towel increases the range of motion in your abs
and ALSO gives you incredible lower ab activation.
(makes it more comfortable on the lower back as well)

Now, keeping your legs STRAIGHT, raise them in the air until
you're in the shape of a "V" and breathe out forcefully at the
peak contraction point.

Lower your legs SLOWLY but don't give them a break at the bottom.

Immediately lift them back up in the air and continue pumping
out decline bench leg raises until muscular exhaustion.

When you're abs are toast, finish them off by bending your
legs at the knees and keep going with "reverse crunches"
in the same fashion, bringing your knees up toward your chest.

Trust me this is a killer exercise that will work your abs
hard and help to carve in a ripped six pack in even the most
stubborn mid-section.

Give it a try in your own workouts!

Just do 3 sets of as many reps as you can twice per week
with your abdominal workouts and you'll be blown away with
the results you'll see in just a few weeks.


Want even MORE "6 pack abs advice" PLUS
some advanced training tips for EVERY MUSCLE GROUP?

Then check out this website:

Learn How To Zero In With "Sniper-Like Precision"
On Even Your Most STUBBORN Muscle Fibers
And Unleash An Onslaught Of Huge, Dense,
Vein-Popping New Muscle... Practically ON DEMAND!

Monday, October 5, 2009

Arm Workout Gold's Gym Las Vegas

This is the first part of an arm workout that we did the day after the 2009 Mr. Olympia in Las Vegas. It was a busy spot because a lot of the pro's were doing photo shoots after the show. I've never seen so much muscle in a gym in all my life :-)

And yes, in case you are wondering I'm a little hung over in the video...
I'm only human and I do like to go out and have a bit of fun every now and then, especially in vegas :-)