Stretching Your Boundaries

 

Buy The Book: http://elliotthulse.com/boundaries
 

Scan 12

 

Scan 13

 

Scan 14Buy The Book: http://elliotthulse.com/boundaries

 

Posted by Elliott - February 6, 2014 at 10:54 am

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Where I steal my BEST ideas from…

On several occasions I have been accused of “sealing”
the interesting ideas and perspectives I share in my
videos, from other people.

Well, the sneering haters who propound such sentiments
…are 100% correct.

I steal ALL of my ideas from various resources, including
books, mentors, seminars, coaches and even my friends!

In fact, there are very few brand new ideas anywhere…
unless you’re a quantum physicist.

But even some of their discoveries can be found in the
ancient Hermetic texts from the 3rd Century AD.

I love filling my mind with perspectives and ideas that I
wouldn’t otherwise gain… if I didn’t steal them from
other people.

Even more, I love stealing these ideas and re-mixing them
with each other, AND my personal experiences. In fact, I
believe that this is the BEST method for joining the
“learn-ed class of folks”!

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We live in greatest era of idea proliferation that has ever
existed. Heck, the mere fact that you can read this so-called
e-mail via the inter-net on your smart phone… is proof
enough.

The biggest problem we now have is… WHAT TO READ!?

Remember this…

Ideas influence your thoughts, thoughts influence your
attitude, your attitude shapes your activities… and your
life is built upon the activities you engage in!

So, what kind of ideas are you bringing into your head?

I can’t tell you what you should be reading or studying.
But what I can tell you is that whatever you are putting
in your mind right now, will bare the fruits of your future.

Will that fruit be sweet and juicy, or dry and rotten?

Anyway, in case you ever wonder what Elliott Hulse is
filling his mind with at the moment, you can always
take a peek at my reading list at the link below:

http://elliotthulse.com/reading-list

Also, if you wanna fill YOUR mind with my latest and
most interesting “re-mixed” ideas I’d invite you to join
me at either of the two live events I’m hosting in the
next few months.

You can learn more about those here:

http://elliotthulse.com/live-events

See ya soon.

Grow Stronger,
Elliott Hulse

Posted by Elliott - January 23, 2014 at 9:36 am

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Elliott Hulse – A video portrait by Frank Yang

I am so honored that my friend and fellow YouTube fitness publisher Frank Yang created this incredible video portrait of me, featuring aspects of my life that most people will never see.

The Elliott Hulse that you have come to know though my YouTube videos, both on fitness and on life, is only one part of what makes me whole.  The video above depicts parts of my personality, mind, family, hopes and dreams that fuel my daily work as a coach, speaker and publisher.

Here is another video that I created a while back that gives you a glimpse into my history and the circumstances in my life that have led to the way I live my life today.

I love reading your e mails and answering your questions though my YouTube channels.  This post is just a chance for you to see into my life and the place “Elliott Hulse” is coming from when I share my perspectives on fitness and life advice with you.

Keep Growing Stronger,

Elliott Hulse

Posted by Elliott - December 15, 2013 at 6:07 am

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Top 5 Supplments That DO Work

Guest post by Sol Orwell, co-author of The Supplement-Goals Reference Guide

A few months ago I had Sol from Examine.com come in and talk about 5 popular supplements that people take (and that just don’t work). As Examine.com as been on a tear lately (their editorial team has expanded to include a doctor, two PhDs, and a pharmD), I asked him if he would give us an update on some supplements that do work.

He came back with some interesting stuff:

Creatine

Creatine works. Athletes that take creatine will find benefits across the board. Creatine improves muscle growth, glycogen supplements, power output and hormonal levels. In fact, the only parameters creatine doesn’t help are fat burning and endurance sports.

Side-effects of creatine are limited to the nausea and stomach cramps (from taking too much and not drinking enough water). Anyone who fearmongers that creatine hurts your kidney or liver cannot be trusted. Initially, weight gain from creatine is water weight, but over the course of the maintenance period, that weight slowly becomes dry muscle mass.

There are also some lesser-known benefits of creatine supplementation. There is some early evidence that it is cardioprotective, reduces liver fat buildup and improves cognition in both sleep-deprived athletes, the elderly and vegetarians.

Creatine is one of the most reliable testosterone boosters on the market, though only to a slight degree, boosting testosterone levels by 10-20 percent.

Not only is creatine effective, reliable and safe, but it’s also cheap supplement that flat out works.

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Protein

Protein powder is a highly recommended supplement. You don’t need it if you manage to eat enough protein in your diet, but if you don’t, it’s easy and convenient (and also can be tasty!). To be honest, most protein powders are pretty much the same. While some proteins may get absorbed “faster” or may even be “pre-processed,” none of that matters unless you are a pro athlete.

Focus on taste, and don’t worry about whey vs casein vs whatever else.

Beta-Alanine

Beta-Alanine works best for athletes that exercise in the 60-240 second range. Beta-Alanine improves endurance performance in that range by about 5%. That kind of improvement may be too small for the average gymgoer, but it is definitely noticeable by athletes.

There is even some evidence that b-a can help build muscle and burn fat in athletic people, but we still need to do more research on that.

Nitrates

Nitrates are the nitrogen-compounds found in beet root and leafy green vegetables. They have been shown to improve physical performance in both aerobic and anaerobic endurance scenarios.

Early NO Boosters had bad absorption or other side effects (l-arginine can cause diarrhea), and were also not very potent. They were also marketed as “enhancing nutrient delivery,” though that was also not true.

What NO boosters can do is enhance blood flow, and potentially increase muscle protein synthesis. And of all of the options, the cheapest and most effective way to boost nitric oxide in the body is actually consuming nitrate rich food products in your preworkout meal (if you do buy beet roots, make sure you don’t buy the ones that are doused in sugar).

Sleep Aids

Cheat a bit here – not a specific supplement, but a group. Sleep aids can be awesome, but they get personalized.

One thing before I start – ZMA is not a sleep aid. If you are deficient in magnesium (common), it can be slightly sedative (and thus helps you go to sleep).

The sleep aids that are actually likely to benefit you are as follows:

Melatonin or lemon balm will help people that have trouble falling asleep. If you’re tired but can’t fall asleep, take melatonin. If you’re wide awake, go for lemon balm. Note – these supplements will only help you fall asleep.
If you can fall asleep fine but wake up feeling tired, check out glycine. It is cheap and worth trying.

Do not take any of these before a workout (obviously). And sleep supplements should only be taken if you have the basics covered – blackout curtains (no light when you sleep) and quiet (any kind of distracting noise makes it extremely difficult for your brain to properly fall asleep).

As you can see, Sol doesn’t just go out pimping every single supplement there is. When he talks about supplements, he talks about taking supplements for specific reasons. His favorite example is how berberine is pharmaceutical-grade in helping with your blood sugar levels.

They are doing a quick sale until the end of this week on their awesome Supplement-Goals Reference Guide. If you want to find out which supplements actually work (and which are just a waste of your money), you need this guide.

Oh, and it’s a lifetime product. Whatever new research comes out, they’ll be all over it.

 

Posted by Elliott - November 5, 2013 at 8:32 am

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Eric Cressey High Performance Handbook Review

A lot of people have been asking my thoughts on Eric Cressey’s new High Performance Handbook.  So, I asked him for a review copy in order to check it out and give you my honest opinion.

First, is one of the most comprehensive training manuals I have ever seen, it’s on par with many of the Paul Chek courses I studied when I was becoming a coach.  If you are left with any questions after reading this manual, you didn’t read it carefully enough the first time.  But, I feel that it was written more for coaches and serious “strength geeks”, than dudes just looking for some gains.

One of the first things that struck me as unique is that Cressey immediately acknowledges and addresses that all athletes are starting from a different point even if their goal is the same. Too often, I have seen athletes dive into programs that have them lifting near maximal weights only to wind up injured in a couple weeks because they did not first address their dysfunctional motor patterns and joint problems.

The High Performance Handbook prevents this by beginning with an assessment of posture and joint quality, and then provides a template to correct any dysfunctions. This is something that really impressed me because it is something that I do with my private clients and have rarely seen addressed in other training manuals.

Here are just a few pics demonstrating the common postural distortions amongst most athletes.  I often speak about this in my videos, and refer to the first type as (extension) “Donald Duck” and second type (flexion) as “Pink Panther” posture.

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The next thing that really got my attention was how thorough and comprehensive the nutrition manual is. It covers all the bases regardless if you are trying to bulk up, cut weight, or maintain. It even addresses different diets such as intermittent fasting or the Paleo Diet complete with sample menus and grocery lists. The attention to detail, science, and practicality is superb.

I have always said, “You can create the best diet in the world, but if it is difficult and impractical to follow, no one will follow it, and no one will benefit from it.” The High Performance Handbook Nutrition Guide does an amazing job of outlining and detailing a diet that is not only effective and scientifically backed, but also easy to follow and implement.

Finally, and that part you’re probably most interested in, the training program is direct, easy to understand, and doesn’t require any unusual equipment. You should be able tofind everything you need at your local gym. No wacky contraptions or gimmicks here.

Screen Shot 2013-10-24 at 9.46.42 AMThe training template is clearly defined and explained. It covers everything, there are videos demonstrating all of the exercises, and there are substitutions recommended for anything that you might not be able to do at your gym. The program is well balanced and intelligently planned to maintain flexibility and joint mobility while still increasing strength and performance.

Overall, The High Performance Handbook is a no nonsense, straightforward, clearly explained, and effective comprehensive program that addresses strength, mobility, motor dysfunction, and nutrition in a logical and methodical plan. I would highly recommend to coaches and strength geeks seeking to improve their health, strength, and body composition.  But probably not the best choice for regular guys trying to look good at the club.

Posted by Elliott - October 24, 2013 at 6:53 am

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Total Power Training Review

Total Power Training is simple, straightforward, and hard hitting. If you want to improve as an athlete, you won’t do it by repping away for hours in the gym. You need to come in, hit it hard, and break your limits.

Regardless of your sport, you will benefit from increased power. Performing faster, more explosively, and with higher intensity is a sure fire way to excel over your competition.

With a balance of explosive training, strength training, speed training, and injury prevention, Total Power Training is a total package training program. Every workout is designed to improve your power and strength while still addressing your mobility, motor patterns, flexibility, and core stabilization. It’s broken up into a balanced template focusing on some key factors for each Power Athlete…

  • PreHab/Mobility
  • Speed
  • Power
  • Absolute Strength
  • Primal Movement Patterns
  • Athletic Core

It is an athlete’s program. You won’t find a powerlifting or bodybuilding template here. If powerlifting and bodybuilding made you a better athlete, we’d see more powerlifters and bodybuilders playing professional ball. Instead, what separates athletes is their ability to produce force quickly and repeatedly. Total Power Training will do just that. Screen Shot 2013-10-18 at 12.16.16 PM

By using low reps and heavy weight for your large compound movements, Total Power Training addresses the neurological demand required to produce strength and force. This is supplemented with higher rep accessory movements in order to strengthen and condition the supporting muscle groups.

These movements will carry over directly onto the field providing you with the tools necessary to take your game to the next level. No matter the athlete, no matter the sport, skills such as changing directions, moving powerfully, and accelerating quickly will separate the highly skilled players from the pack.

Start training to win with Total Power Training and unlock your potential.

Posted by Elliott - October 15, 2013 at 7:48 am

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Power through the Central Nervous System

Guest post by Chris Barnard, Head Coach Strength Camp

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In regards to athletes, the nervous system is king!

When sprinting, jumping, throwing, and changing directions at an explosive rate, it is important to understand this is a result of the nervous system.  More important than this, it is essential to understand how athletes can train their nervous system to produce more power.  More power will increase overall performance period.

There are 2 factors we can look to sharpen in our nervous system through our training.  But before we jump into those, let’s first give a quick rundown of the actions that are taking place during movement.

Movement is initiated voluntarily or reflexively in the Central Nervous System (brain and spinal cord).

Here the brain sends a signal down the spinal cord through your nerves to a motor unit which ultimately fires your muscles.  A motor unit is composed of an alpha motor neuron and all the muscle fibers it innervates.  Larger motor units control larger muscles while smaller motor units control finer more precise muscles.

Now with the basic understanding of how the nervous system impacts movement, the 2 factors that produce efficiency in our movement are neural adaptation and rate coding.

Screen shot 2013-09-23 at 11.18.45 AMNeural adaptation can be obtained through higher bouts of intense movement patterns that pertain to overall athleticism.  When these are performed your body begins to recruit more motor units which is the firing of more muscle fibers.

Now that the proper patterns have adapted in your nervous system and more motor units are being recruited we can look at the rate coding mechanism and how we can improve it.  Rate coding can be termed as the frequency that those signals are sent from the CNS.  If we are sending that signal faster to our muscles we are able to turn them on quicker resulting in faster movement and reaction to movement.

If we are able to improve the amount of motor units we are firing and how fast we turn these muscles on we are able to see a result of increased rate of force development which is our ability to produce force fast.

To train this it takes a carefully designed program to ensure the athlete is optimizing the correct stimulus through training.  This is a result of choosing the right movements to train and manipulating how you train these movements through the Speed Strength Continuum.

My new program, Total Power Training, is a progressive program that places focus on this continuum. You will address your nervous system and overall performance with dynamic movements altered through speed, power, and strength parameters.  Paired with core, mobility, and auxiliary movements that will express more athleticism.

What the video below to learn more about Total Power Training (and how you can win a scholarship to train at Strength Camp).

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Posted by Elliott - October 3, 2013 at 6:04 am

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Arthur Saxon was a badass!

Arthur Saxon was a badass!

He put more weight overhead with a single arm the majority of people alive can lift off the ground with two hands.

In an old school lift called the bent press (not to be confused with the bench press) Saxon lifted 370 lbs. overhead with one arm.

SaxonBentPress

Some of his other lifts include a 200 lb. one hand snatch, a military press of 252 lbs., and a one handed clean and jerk of 247 lbs.

saxonjerk
As a performing strongman he and his brothers toured the world putting on many shows.

What was his secret? Well, its not really a secret, he just trained regularly in a progressive manner.

And he worked on a number of exercises that were popular in his day, that have virtually been forgotten today. Yet many of these lifts build insane amounts of strength, in ways that aren’t often replicated by most of the exercises you see in the gym.

If you want to become even stronger and more well-rounded you’d be wise to add some of these old time lifts into your routine. In this article we’ll be discussing three.

Bent Press

As already discussed this is a lift that, once practiced, would allow you to put more weight overhead with a single arm than any other way. But it is a very technical lift.

Another name for it is the screw press, because instead of really pressing the weight, you screw your body under it and then come to a standing position. In fact, this is more of a moving support than it is a press. The goal is not to press the weight at all but to “get under it”.

Get a barbell to one shoulder (this will be described more in the next exercise). It is helpful to have the barbell mostly parallel with your torso. The legs should be slightly wider than shoulder width apart. Start lowering your torso away from the barbell while keeping your upper arm glued to your lat.

As you lean away the angle of your arm opens up. At all times the forearm should be perpendicular to the ground. Your free hand goes to the knee to help support as you lower far until your arm completely straightens out. Once straight you can overhead squat, or windmill, into the top position with the weight locked out overhead.

In this video you’ll see me do it with 135 lbs. I actually end up slightly pressing it out near the bottom and thus could have done it a little better.

This lift can be done with dumbbells, kettlebells and any other tool. In fact, the kettlebell, because of its offset weight, makes it easier and is useful to get started with before trying a barbell. Did I mention this lift takes flexibility, and great balance, in addition to strength?

Shouldering a Barbell

To get the barbell into place for a bent press is an exercise in and of itself. This is easy when you’re working with something light, but once you handle a heavy weight, you’ll understand this is no joke.

Shouldering a barbell requires very strong torso strength. Below is one version of the exercise, of which there are two methods.

Stand a barbell on its end. Place your shoulder and one hand in the center of the barbell leaning into it. Assuming you’re going to your right shoulder, the right elbow is place against the hip. Place the other hand right next to the first hand. Bending at the hips and from the knees, heave the barbell into place as you bend backwards to get it into place.

This lift is also a favorite of strongman Steve Justa for building massive strength.

One Hand Dumbbell Jerk

In addition to barbells, Saxon worked a lot with dumbbells. Many of his lifts were explosive in nature. Although the Olympic Snatch and Clean & Jerk have remained popular as they’re used in competition over the years, many related lifts have fallen to the wayside. Included in these are various one hand barbell and dumbbell exercises. Here we’ll cover the jerk with a single dumbbell.

While the Olympic lifts require tons of practice to utilize the right flexibility and timing, most people will be able to handle one arm versions easier. That’s not to say great technique wouldn’t make you much better at these, because it would. It’s just they’re not practiced as much by many people. And any work with these exercises will make you stronger.

Clean a heavy dumbbell into place. If needed you can use two hands to get it to the shoulder. Allow the upper arm to rest against the body as much as possible. The elbow can also rest against the crest of the hip. Maintaining torso tightness, dip the legs then explosively drive them upwards. As the dumbbell travels overhead, dip the legs again slightly and catch the dumbbell overhead. Stand up straight with the weight overhead then lower it down safely (I generally use two hands for this part).

These one handed lifts are useful for their unilateral training effects. If you think about any sport, besides weightlifting, it is seldom that you move in straight lines with your body going with both limbs in the same direction. Thus, building explosive power one limb at a time is very helpful.

Give these lifts a try and see how you do in them. If you want a lot more detail on Arthur Saxon’s training methods, and tons more old school lifts then check out the Arthur Saxon Power Pack. As a special deal for you can get it for half off right now.

Logan Christopher has been called a physical culture renaissance man for his wide range of ability in various strength forms. He is a Master of Kettlebell Juggling, a performing strongman, having once pulled an 8,800 lb. firetruck by his hair, lifts heavy, does bodyweight training and hand balancing and much more. You can find more about him at http:///www.LegendaryStrength.com

Posted by Elliott - September 3, 2013 at 5:24 am

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I’ve been biiiizzz-ay!

It’s been almost two months since I’ve written you a
personal email like this one.

Hey, I love you… honestly, but I have been biiizzz-ay!

If you follow me on YouTube and Facebook you’ve no
doubt noticed all of the new things I am doing and
creating for you, including weekly motivational videos
like this one.

But this is just the tip of the iceberg.

There is so much more that I want to share with you.

The first place I’ll begin is with the amazing people I
met while traveling this summer.

In early June we held a Strength Camp Clinic at my gym
where Chris and I took about 20 athletes and coaches
though some SERIOUS training programs, and discussed
everything from muscle imbalances to opening a warehouse
gym.

We’re holding another Strength Camp Clinic like this in
November. You can learn more at the link below.

http://www.eventbrite.com/event/7273026819/

In late June, I held the first NonJob Meet Up that was attended
by about 50 young entrepreneur wanting to build a business
by sharing their passion with others online.

If you participate in our free Facebook Group I will be
letting you know if and when we do it again.

In early July, Colleen and I visited Chicago to attend a Tony
Robbins seminar that we were invited to by a friend.

While Tony was great, I decided to take the last day of the
seminar off in order to set up a quick meet-up with any friends
who lived near Chi Town.

To my surprise, about 60 of you showed up!

We had an awesome time just laughing and talking :)

In late July, Colleen and I took the kids to Georgia and
Tennessee… and guess who I met at almost every place I
went?

YOU!

I met one dude at Paula Deen’s restaurant in Savannah. We
were eating dinner when his dad passes by our table and asks
me “Are you Elliott? My son watches your videos”

I said yes, and told him to bring his son over to the table to
meet my family and speak for a moment.

Then, in Atlanta (I think)…. we went to a museum and the guy
taking tickets recognized me.

Then again, at a movie theater in Tennessee, the guy taking
tickets from my children and I recognized me and asked if he
could take picture with me. (If you read this, post your pic on
my FB fabpage. Thanks!)

Also in Tennessee, my daughters and I were climbing the
ladder of super tall water slide and we bumped into a guy
who says he lost 60 pounds by following the advice in my
videos.

Finally, at another amusement park with my kids, we were
climbing high up in some rafters wearing a safety harness
(yea, that was the “ride”) and one of the guys helping kids
waaay up the rafters told me that he watches ALL of my
videos.

We took a pic too (if you read this bro, post it on my FB
wall too, thanks).

Whew!

Like I said… I’ve been biiiizzz-ay! But the coolest thing is
that I’ve been busy meeting, talking and sharing good times
with the people I care for most…. my family, and YOU!

Big things are coming up and I’ll keep you posted with more
regular e mails, as my schedule becomes more stabilized.

If you never want to miss a beat about what I am doing, even
when I am unable to write e mails… make sure you’re subbed
to both of my YouTube channels and Facebook.

http://www.youtube.com/strengthcamp

http://www.youtube.com/user/elliottsaidwhat

https://www.facebook.com/elliotthulse

Keep GROWING STRONGER,
Elliott Hulse

Strength Camp Camo Tank Tops (finally available)
http://hulsestrength.com/go/camo-tank-tops

Strength Camp Performance Clinic (filling up fast)
http://www.eventbrite.com/event/7273026819

Posted by Elliott - August 30, 2013 at 6:39 am

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The #1 Exercise To Increase Testosterone

The #1 Exercise To Increase Testosterone

By Ryan Magin

Author: 101 Ways To Increase Testosterone Naturally

When you bring up the topic of testosterone to most meat head individuals, you find within them a not so subtle insecurity.

“How do I increase my testosterone?” “What am I doing wrong, why aren’t I growing?” “Are my testosterone levels too low? What is the problem with my body?”

With these typical questions of social standard being drilled daily into our minds at the average gym, it’s no wonder we got so many kids and adults alike not getting the results they want. The stress alone from these pointless worries create a very unfavorable environment for our beloved testosterone.

So what types of rituals than are going to get you results in these areas? Well, one that shouldn’t be of too much surprise is as follows…

Start lifting some HEAVY BARS!

deadlift

This should relate to all you guys in one way or another. In the pure definition of being a man, we need to be strong and able to lift, push, pull and all in all move with STRENGTH. How do you get strong? You lift heavy, period.

What does this do for anabolic hormones? Simply put, the more BIG, COMPLEX and STRENUOUS the movement pattern, the more metabolically stressed your body will be…stimulating a greater release in growth hormones.

This means that if you’re a body builder, and are used to isolation exercises, there’s going to be a period of transition for you starting today. Not only do movements like the squat, deadlift, military press and olympic lifts have SIGNIFICANT effect on your T, but they are critical components in you becoming a strong, functionally working, absolutely devastating animal in the gym. Get this shit done, and your competition will be left with jaws open…on the field, the stage, at work or just your life in general.

Your muscles need to be stressed to a point where they are FORCED to grow bigger and stronger. Otherwise they will stay the same, seeing no need to waste valuable energy on developing a bigger musculature. Something key to remember, for any physical goal, is that the body will always take the path of least resistance. Put it in an environment where YOUR GOAL is the only possible outcome.

More weight on the bar means more stress on the body, equalling more tension on the muscles, and subsequent gains in those areas. Performing deadlifts for example at a high intensity is going to produce tremendous muscle gain in your back, hamstrings and glutes. The rise in T levels will consequently also add more bulk to your frame overall, making it the perfect exercise to really pack on mass.

Here’s a tip on a general misconception by many people in the fitness industry. Know the difference between a HIGH INTENSITY workout and a HIGH VOLUME workout. Intensity is the load that you are putting through your body. A one rep max bench press is an exercise of very high intensity. A 40 set workout is likely very low intensity (not much weight being used) but high in volume. Confusing these two could lead to some very detrimental and perplexing outcomes.

The reason deadlifts keep recurring in this article is because it should be understood that there is NO BETTER EXERCISE in terms of activating numerous muscles and getting the most out of a movement. It makes sense, after all, this is the most functional of lifts. How often are you picking stuff up off the floor? All the time! So why not get good at picking up really, really heavy things….building tissue, and a rock solid foundation for strength and power will be an inevitable bonus.

Want More Natural Testosterone Producing Info?

Go to the next page and I will show you a dozen more tips and tricks you can implement today that will…

  • Increase your energy
  • Reduce Abdominal fat
  • Enhance lean muscle mass
  • Cure erectile dis-funcion
  • Normalize blood pressure
  • And make you feel like your “21″ again

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Posted by Elliott - August 16, 2013 at 8:25 am

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