Tip:
Highlight text to annotate it
X
bjbj >> RYAN: What's up fellows? It's a great day for working out getting huge. But before
we go to the gym let's dive into your questions from last week. All right up first we have
Chris Nuy and he wants to know about hanging leg raises, reps and straight legs. Yeah hanging
leg raises are a great ab exercise I do those actually a lot. I did a lot of those in gymnastics
as well and I feel that they really just hit your entire abdominals pretty nicely as far
as a good stretch. So if you're looking for ab exercises you might want to throw those
in there. I would suggest keeping your legs straight. It requires a little more work as
you kind of hinted at in your question. Also definitely want your back stretch. As far
as a rep range I'd do 10 to 15 three sets of 10 to 15. So ab rep ranges is kind of a
personal thing but if you don't have preference either way go for the 10 to 12, start with
three sets and see how they feel the next day, because they're going to be sore. Next
up Mr. Robbie 365 asks "Do I warm up my way to my max throughout my sets or start off
high and come down?" Good question. Generally I suggest warming your way up to your max
and the reason being: 1) if you try and shoot for your max and you go to high and you miss
it it's going to kind of kill the rest of that workout on that exercise because you've
kind of hit a stalling point. So it's important that you want to come up as you noted because
you want to do several sets of that so that you've got a slight sweat going and your body
knows, hey it's time to lift, get ready, it's go time. Once you are actually lifting, here's
what I use on a lot of my programs, if you're doing three sets of eight at 250 once you
do all three of those and you hit 250 on the last set next time bump it up to 255. And
then once you can do that on the second set bump it up to 255 and once you can do that
on the first set bump it up to 255. So it's kind of a sliding scale and you just keep
going up and up until you can't do it anymore and then maybe you need to do a new program
or get some partner. And that's where you get to some of the advanced stuff, but hopefully
that's some helpful information for you right there. Last and certainly not least we have
Danquinca Filusci. "Is the key to building muscle testosterone from your experience how
can you through food intake and exercise increase the level of testosterone? Your one-on-one
question videos are so spot on thanks for the free info." No problem glad you liked
them and by all the thumbs up I'm hoping other agree with you, or maybe they just have the
same question you do. How about this I'll take 14 of the thumbs and you can have the
other 14. To your question which is a great question you're actually going to be the winner
this week, we'll talk about that later. Let's start off with exercise. So two great exercises
squats and dead lift right, the big compound lifts great for getting testosterone flowing
throughout your body. Also it's important when you're exercising keep your exercise
time between 45 and 60 minutes, or rather don't go over those because you're going to
the loner you're working out the more Cortisol, which is a negative hormone your body releases,
that kind of restricts muscle building. So we want to prevent that so keep it under 60
minutes. As far as food goes the two important vitamins for testosterone are Vitamin B and
Zinc. So some good foods that contain Vitamin B would be meats, eggs, green leafy vegetables
and beans. And then for Zinc you'd be looking at meats as well, nuts and beans as well too.
So that was a great question and I think I'll do a whole series of information on that because
there's a lot of things we can delve into there. And as the winner of the best question
for this week you're going to get free access to my Workout Results Blueprint Course, which
is going to teach you the fundamental habits that you need to know in order to get workout
results faster and also keep your motivation up. So go ahead and send me your contact information
and I will get you the login info you need there. Everybody else thank you for your questions.
Go ahead and put your questions for the following in the Comments section below. Actually next
week I'm going to be out of town for the holiday so we'll be back here in two weeks. In the
meantime make sure you take some time off here during the end of year and recharge and
allow yourself to rest. But in the meantime I will talk to you in two weeks. Peace. [Music]
boosting testosterone leg raises amp increasing weights 2012 TheWorkoutCorner.com Page PAGE
\* MERGEFORMAT q\q\q\q\q\) hari hari hari h;g" h;g" h~n/ h~n/ h@)! gdari gd;g" gd5!
qbWbCbq h~n/ h;g" h;g" h;g" h;g" hari hari hari gd5! 2B$d [Content_Types].xml Iw}, $yi}
_rels/.rels theme/theme/themeManager.xml sQ}# theme/theme/theme1.xml w toc'v )I`n 3Vq%'#q
:\TZaG L+M2 e\O* $*c? )6-r IqbJ#x ,AGm T[XF64 E)`# R>QD =(K& =al- 4vfa 0%M0 theme/theme/_rels/themeManager.xml.rels
6?$Q K(M&$R(.1 [Content_Types].xmlPK _rels/.relsPK theme/theme/themeManager.xmlPK theme/theme/theme1.xmlPK
theme/theme/_rels/themeManager.xml.relsPK
3 Minutes to Transform Your Workout Results Cynthia Davis Normal.dotm
Cynthia Davis Microsoft Office Word 3 Minutes to Transform Your Workout Results Title Microsoft
Office Word 97-2003 Document MSWordDoc Word.Document.8