6 Steps To Getting Huge

#6 Bump up the calories. There is no possible way to gain anything without eating more clean food on a regular basis. We are not talking about an extra cookie here or there, we are talking about a extra sandwich with lunch or a extra snack before lunch.

#5 Train with higher volume and lower reps. This is basically upping your sets say from 4 to 6 and training reps from 10-12 to 8-10. Little things bring big rewards.

#4 Get Sleep. If you want to stimulate the hormones that make big muscles then try to get to bed before the sun comes up. If you feel tired when you wake up, go to bed earlier until you feel refreshed. Skip the late night commercials.

#3 Develop a training plan before the gym. Know what you are going to do before you go in allows you to get everything done and does not leave you walking around thinking about what you should work on. Just have a plan.

#2 Do your research. Knowing what your doing is half the battle. If you cannot bench correctly, do you really think your pecs' will develop correctly? Most people do not think about this. Do not be one of the average, be above!

#1 Hit the big lifts! If your workout plan is missing the Deadlift, Squat, Bench Press, Incline Bench, Chin Up or Pull up, do not think you'll get big as you dream. These are the exercises that will put the most weight on. You can have a program that only contains pull-ups and you'll have more muscles than the guys that do machines for the whole body (including legs)!

Tribulus Terrestris

So here is research from Pub Med: Which is the leader in research.

The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players.

School of Exercise Science and Sport Management, Southern Cross University Lismore, New South Wales, Australia. srogerson10@bigpond.com

Tribulus terrestris is an herbal nutritional supplement that is promoted to produce large gains in strength and lean muscle mass in 5-28 days (15, 18). Although some manufacturers claim T. terrestris will not lead to a positive drug test, others have suggested that T. terrestris may increase the urinary testosterone/epitestosterone (T/E) ratio, which may place athletes at risk of a positive drug test. The purpose of the study was to determine the effect of T. terrestris on strength, fat free mass, and the urinary T/E ratio during 5 weeks of preseason training in elite rugby league players. Twenty-two Australian elite male rugby league players (mean +/- SD; age = 19.8 +/- 2.9 years; weight = 88.0 +/- 9.5 kg) were match-paired and randomly assigned in a double-blind manner to either a T. terrestris (n = 11) or placebo (n = 11) group. All subjects performed structured heavy resistance training as part of the club's preseason preparations. A T. terrestris extract (450 mg.d(-1)) or placebo capsules were consumed once daily for 5 weeks. Muscular strength, body composition, and the urinary T/E ratio were monitored prior to and after supplementation. After 5 weeks of training, strength and fat free mass increased significantly without any between-group differences. No between-group differences were noted in the urinary T/E ratio. It was concluded that T. terrestris did not produce the large gains in strength or lean muscle mass that many manufacturers claim can be experienced within 5-28 days. Furthermore, T. terrestris did not alter the urinary T/E ratio and would not place an athlete at risk of testing positive based on the World Anti-Doping Agency's urinary T/E ratio limit of 4:1.

PMID: 17530942 [PubMed - indexed for MEDLINE

Do you agree? Let Lift-Big know!

Tribulus Terrestris

Is Tribulus Terrestris for real or fake? Stay tuned to find out

It is getting there...

Lift-Big is preparing to release a new section titled: Ingredients That Don't Work!

Within this section Lift-Big will take an ordinary ingredient and use scientific literature and prove that it has no effect on your body and just an effect on your wallet!

Stay Tuned!

Video Of The Week

Circuit Training with Rand Couture

Lift Big wants to hear from you!

In the process of the expanding the website, we want to know what supplements you are using now and what works and what sucks!

This week is pre-workout supplements, let us hear what you like and what you do not.

This will allow us to spread the truth so people are not wasting their hard earned cash on stupid products that only make the manufactures filthy rich!

Video of The Week

ZMA: There's something wrong with everything

Taking a ZMA before bed is probably the best thing any hard training athlete could do. A ZMA has been shown to not only settle down the nervous system, raise testosterone levels, lower estrogen levels but also allow the consumer to get a deeper sleep for a low price. While the designer of ZMA (SNAC System Inc.) deserves a major applause for the development, they also need to look away from the profit sandpoint and give the consumer a much better bang for their buck.

First of all, the purpose of ZMA is for deeper sleep. While that's said Vitamin B6 is added to the mix to allow "better absorption" for the magnesium and zinc. Vitamin B6 is part of the water soluble energy complex, therefore you get 10.5mg which is 525% more of the daily value of an energy supplement right before bed! This does not make sense to a tired athlete that needs all the sleep they can receive.

Next in line is the form of magnesium and zinc used in the products. How difficult is it for a company to use an actual mineral form that is absorbed by the body? Asparate and Oxide are the least absorption form of any kind. Chelated are the way to go so that way the consumer knows he or she will not urinate 94% of the product they bought.

Bottom line, find a Zinc and Magnesium combo that has no Asparate and Oxide on any side of the bottle. Chelated is the only way to go to get your dollars worth. And if your an athlete that trains harder then the normal person, try doubling or even tripling the dose of an ZMA only if your doctor approves. You might receive better results!

Video Of The Week

Working Out, While on Vacation

Vacation time is great, especially, after a difficult year of work or school. Your gone for a week and, you don’t have access to a gym. There are few techniques to maximize your workout.

I recommend, you go out and pick up a few resistance bands. Resistance bands are not as effective as free weights, but they get the job done in a pinch. Using, the resistance bands could not be any simpler. Example, you want to work your biceps's to impress the ladies on the beach. Just, stand on the center of the Band and, do your curls. For more exercises ideas look here.

Vacation time is also a great time to work on cardio. Get up a few minutes early and take a quick jog around town. Not only are you getting your exercise in but, you get to see whats around your hotel. Most, hotels have swimming pools and you want to take advantage of them.

Don’t let your vacation be an excuse not to work out.

Book Review: The Poliquin Principles

This may be old to a lot of our older Readers but the book The Poliquin Principles by Charles Poliquin is by far the most useful and informative.

Although it has a copyright date of 1997 the information inside was way ahead of its time and all training programs and most nutrition advice still holds truth today.

Go ahead and pick up a copy because it does not matter if your a 13 year old Olympic lifter or a 41 year old trying to get back into your long missed 25 year old body, this book has everything needed to meet any goals involving strength and nutrition.

Pick it up at Charlespoliquin.com or Amazon today!

Video Of The Week

Intro to weightlifting

New to Lift Big

Coming soon, we will be starting to answer questions from our blog readers. To submit a question, please e-mail us at liftbigblog@gmail.com with the subject line titled: Question.

Video Of The Week

The 2006 American Weightlifting Team

Quote of the Month

Bench 101

Everybody wants the big bench but, there is a few overlooked tips that can help you increase it to its ultimate level. First off, you need to experiment with different grips and find one that works for you. Finding the right grip can be a bit tricky for the novice lifter. The rule of the thumb is your forearm must be 90 degrees with your elbow and wrist. For most people, the grip is a little wider then shoulder width. Once you have found the right grip, you need to work on strengthening your assistant muscles, such as the triceps, anterior deltoid, and the whole backside of your upper torso. The lats, traps and lower back lay a huge foundation that stores all your power and allows you to push the bar up from your chest an extra inch, giving you must more leverage. Following these tips along with the routines that will soon be provided in the Lift Big Blog will help anyone achieve their dream number, even if its 185lbs, 315lbs or 565lbs!

"If you keep doing what you are doing, you'll keep going were you have been going"

Weekly Fitness Tip

Garlic helps reduce heart disease. Garlic has sulfur compounds which prevent artery clogging blood clots.

Video of the Week

This is just Amazing.

Book Review: The New Encyclopedia of Modern BodyBuilding

This is a must have book for anybody new to the weightlifting scene. The Encyclopedia is Written by Arnold Schwarzenegger and gathers his vast knowledge on the subject of Bodybuilding. The Encyclopedia is broken up into five books(sections); Introduction to Bodybuilding, Training Programs, Body Part Exercises and, Competition, Health,Nutrition, and Diet.

Grand Opening

Welcome to Lift Big

Lift Big is for everyone from the novice to the hardcore extreme all the way to the average Joe looking to put on some mass to impress the hottie next door.

Check the site for frequent updates on the latest research and supplements.

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