Certain factors that contribute to the development of diabetes are Heredity Heredity is a major factor. That diabetes can be inherited has been known for centuries. However, the pattern of inheritance is not fully understood. Statistic indicates that those with a family history of the disease have a higher risk of developing diabetes than those without such a background. The risk factor is 25 to 33 percent more. One reason why diabetes, especially type-2 diabetes runs in the family is because of the diabetes gene. But even it is caused by genetic factors beyond your control; there is no reason to suffer from it. Diabetes mellitus cannot be cured in full sense of the term, but it can be effectively controlled so that you would not know the difference. Diet Diabetes has been described by most medical scientists as a prosperity’ disease, primarily caused by systematic overeating. Not only is eating too much sugar and refined carbohydrates harmful, but proteins and fats, which are transformed into sugar, may also result in diabetes if taken in excess. It is interesting to note that diabetes is almost unknown in countries where people are poor and cannot afford to overeat. The incidence of diabetes is directly linked with the consumption of processed foods rich in refined carbohydrates, like biscuits, bread, cakes chocolates, pudding and ice creams. Obesity Obesity is one of the main causes of diabetes. Studies show that 60 to 85 % of diabetics tend to be overweight. In the United States of America, about 80 percent of type –2 non-insulin dependent diabetics are reported to be overweight. Excess fat prevents insulin from working properly. The more fatty tissue in the body, the more resistant the muscle and tissue cells become to body insulin. Insulin allows the sugar in the blood to enter the cells by acting on the receptor sites on the surface of the cells. Older people often tend to gain weight, and the same time, many of them develop and mild form of diabetes because who are over weight can often improve their blood sugar simply by losing weight. Stress and Tension There is a known connection between stress and diabetes mellitus, those who are under stress and/or lead an irregular lifestyle, need to take adequate precautions and make necessary lifestyle adjustments. Grief, worry and anxiety resulting from examinations, death of a close relative, loss of a joy, business failure and strained marital relationship, all a deep influence on the metabolism and may cause sugar to appear in the urine. Smoking Smoking is another important risk factor. Among men who smoke, the risk of developing diabetes is doubled. In women who smoke 25 or more cigarettes a day, the risk of developing diabetes is increased by 40 percent. Lifestyle Risk People who are less active have greater risk of developing diabetes. Modern conveniences have made work easier. Physical activity and exercise helps control weight, uses up a lot of glucose (sugar) present in the blood as energy and makes cells more sensitive to insulin. Consequently, the workload on the pancreas is reduced.

Tea isn’t just a beverage to be sipped from china cups, pinkie extended. Green tea is a powerhouse of healthful compounds that can boost your brain, combat cancer, halt heart disease and even make you slimmer.
There are several types of tea, including black, green and white. (Green and white tea can improve your health in many ways. To learn more, read my report “Miracle Tea.”) Green and white have the most health-giving properties.

In part 2 of this series we’ll look at friction and how it can affect our training. Friction is defined as – (1) A rubbing of one object or substance against another. (2) The resistance to motion of moving surfaces that touch.

When working with machines friction can become a problem, you have the situation of weight on the machine plus friction making it feel much heavier than the weight stack says it is. This can wreck your progression, let’s say you’re going along on lat pull downs, last workout you made over 10 reps, you add 5 lbs and start to pull and nothing happens, a big yank gets the weight moving and you have to use excessive momentum to keep it moving, all this cheating still only gets you 4 reps. You wonder “what’s wrong?”, friction that’s what.

Each time you use a machine, you should inspect in for any loose nuts and bolts, frayed cables, stuck pulleys or any broken plates on the weight stack. Any of these can cause you problems with friction. Also you should regularly keep machines oiled and otherwise well maintained.

There is another kind of friction I’d like to talk about, and that is the friction within your own body, yes, of course your body has it’s own friction, and this gives us 3 levels of strength:

1) Positive strength – contracting your muscles to lift or pull a weight, during this phase you are working against your own bodies friction.

2) Holding strength – contracting your muscles to Keep a weight in one position, you are aided by your bodies friction here and can thus hold 20% more then you can lift.

3) Negative strength – lengthening your muscles to lower a weight, you are also aided in phase by friction and it has been found that most trainees can lower 40% more then they can lift.

This would mean that if your max on the bench press was 200lbs, that you could hold 240lbs and lower 280 lbs. Research done by Nautilus in the 1970’s showed that any increase in positive or negative strength would result in an increase in the other, of course, skill is also a factor.

Now all this is very interesting. But, can it help us to build larger and stronger muscles? Yes, it can, let’s take a look at some of the techniques that can come from this.

If your lowering strength is 40% more then your lifting strength, but you use the same weight for both then you will not be really be taxing your negative strength. We must find a way to make the negative harder, there are many ways to do this. One way is to do some of your exercises on Life Circuit machines they automatically make the negative 40% heavier then the positive, while these machines are good I feel they can be improved on due to a perceived lack of resistance during the change from positive to negative and then back again. Another way would be for your training partner to grab the bar and push down what he approximates to be 40% of what your lifting, have him do this on each negative of the set. And for safety have him have a good hold on the bar while doing this and make sure he’s ready to stop pushing and Start pulling, in case you for some reason lose control of the weight. You can also try it this way, (use only a universal type machine for this, because you couldn’t balance a barbell for this technique.) take a weight that’s about 50% of what you usually use lift it with both arms and then lower it with your right arm only, lift it again with both arms and now lower it with your left arm only, continue to alternate the lowering arm till you make you target reps or until you can no longer lift the weight with both arms.

Other techniques would involve training the holding and lowering phases totally separate from the lifting phase. When doing this you would need at least two very strong training partners to lift the weight for you while you try to hold it in place as long as you can (a good position would be the sticking point for that particular lift), or you have them lift in up and then you lower it slowly and under control and they lift it again and then you lower it again, repeat for you target reps or till you can keep the bar moving slowly and controlled. Again for safety your training partners should keep their hands on the bar and be ready to take the weight if you should lose control. You would also want to work gradually up to the really heavy poundage.

These techniques will raise the intensity of you workouts and can lead to over training if used too often, but if used properly can help you reach new levels of size and strength.

Part 1, Gravity.

This is the first of a series of articles that will look to the science of physics to help us make our training more effective. In this article we will look at the simple law of gravity and how this effects lifting weights.

Gravity is defined as – The natural force that causes objects to be pulled towards the center of the earth, it causes objects to have weight.

Because the earth is round, no matter where you are on it the center is always straight down. Thus, in order to have continuous tension on our muscles while training we must make sure the actual resistance we use travels a path that is straight up and straight down. an example of this is the military press, the weight is pushed against the force of gravity in a straight line up until the arms are locked over your head, then it is lowered slowly resisting gravity, in a straight line to about shoulder level.

In all of the big basic exercises (deadlifts, squats, bench press, military press, rows, etc.) the bar always travels straight up and straight down, this keeps the muscles being worked under a constant load. The basic exercises produce the best results because they stimulate growth in more then one muscle at a time, but we also now know that they provide continuous tension in the muscles involved – this is the secondary reason why they are so productive.

There are a group of exercises called isolation exercises these tend to work only one muscle or muscle group at a time, these exercises are not very efficient at producing overall body mass as the basic exercises. The reason for this is they don’t stimulate growth in many muscles at once, but also secondarily because most of them don’t provide continuous loading of the muscles.

In most isolation exercises the bar travels in arcs where only the middle of the movement approximates a pull against gravity. Take the barbell curl for example, The bar is lifted from the upper thighs in a circular path towards the chin, at the beginning of the movement the bar is traveling more horizontally then vertically, it is only when the bar is in the middle position that you are pulling it upwards against gravity, then as you move into the top position of the movement you are once again moving the bar in an almost completely horizontal direction. This is why curls tend to be easy at the beginning, hard in the middle and the easy again at the end.

Other examples of this type of exercise are, lateral raises, flys, tricep extensions, pullovers, etc.. Any exercise preformed with a barbell in which the resistance doesn’t travel straight up and down, will cause a loss of continuous load on your muscles. As a side note, preacher curls done with a barbell are even less effective because it make almost the whole movement horizontal, the only benefit is the elimination of cheating by benefit the upper arms from moving.

Ok, so how do we use this data to make our training more productive? We make sure that we have continous tension on our working muscles by making sure that the resistance we are using is traveling straight up and down. There are many machines that use pulleys to lift a weight stack up and down against gravity even though you may be moving in a circular motion, if you workout in a gym where these are available – make use of them.

But even if you train in a home gym you can still use these principles to build more muscle. Let’s take bicep work for example, do some close grip pull-ups with the palms toward your face, this strongly works the biceps and the resistance (your own body and any extra weight you add) is moving straight up and down, it also give you the added benefit of peak contraction at the top of movement. Or instead of regular barbell curls try body drag curls, take a shoulder-width grip and start from the regular curl position drag the barbell against your body up to your throat while keeping your elbows back.


For your triceps, nothing beats dips with extra weight added by mean of a belt you can hang plates on to. For deltoids, notice that the shoulder joints do the exact same motion when doing military presses as doing lateral raises, so you don’t even need to really do the lat. raises it’s just more of the same.

You may ask “But what if i want to do some pre-exhaustion, I would have to do some lateral raises then, wouldn’t I?”. No, you don’t Try this instead – do a set of upright rows immediately followed by a set of military presses. It works this way, the upright rows fatigue the biceps and shoulders but leave the triceps fresh, now on the presses the strong triceps push the already fatigued shoulders even harder really making them grow. This is what I call the pull/push method of pre-exhaust, it can also be used for other muscles of the torso.

In conclusion, there are many ways to make gravity work for you in weight training, now that you know the theory of this article you may come up with some new and interesting exercises or exercise combinations.


Nitric oxide supplements (or “N02” for short) have been some of the hottest selling muscle building supplements over the past 10 years or so.

Based off of the amino acid l-arginine, nitric oxide supplements are designed to increase blood flow to your muscles during your workouts.

The basic idea is that this increased blood flow will…

– Enhance oxygen delivery.
– Increase glucose uptake.
– Leave you with a “permanent pump” all throughout the day.

As a result, you’ll be stronger in the gym, and your muscles will take on a fuller and thicker appearance.

Supplement companies also promote their N02 products to athletes involved in explosive stop-start sports like hockey, basketball and football.

But are nitric oxide supplements everything they’re cracked up to be?
Before you dish out 50 bucks on a bottle of N02 pills, let’s take a quick look at the evidence (or lack thereof)…

The first thing to examine is the active ingredient itself. Most N02 products are based off of arginine alpha-ketoglutarate, which is a “timed-release” form of the amino acid l-arginine.

Currently, there is no scientific evidence that clearly demonstrates that arginine AKG has any measureable effect on increasing nitric oxide levels in humans.
So whether or not nitric oxide contributes to increases in muscle size and strength, we’d first have to find an ingredient that could clearly raise and sustain those levels in order to reap the benefits. So far there is no clear evidence that arginine AKG accomplishes this.

Secondly, we come to nitric oxide itself. Even if arginine AKG does raise and sustain nitric oxide levels in the body, there is still no clear-cut evidence that increased nitric oxide itself provides any real benefit to bodybuilders.

There is currently no proven relationship between increased levels of nitric oxide and increases in muscle size, strength, endurance or appearance.

In theory it seems to have merit, but surely if this supplement was as effective as it is claimed to be there would be some real-world, testable evidence to support it, wouldn’t there?

So far that’s not the case.

Many promoters of NO2 also refer to it as a “perfected version of creatine”. The problem is that creatine and nitric oxide are two completely different substances with no real relationship between them. It sounds good on paper, but in the real world it’s nothing but marketing hype.

What about anecdotal, first-hand reports from nitric oxide supplement users?
A lot of people will argue in favor of NO2 and say that they directly saw positive results while using the supplement. They’re probably right, but aside from the placebo effect, there’s another perfectly logical reason for this…

Virtually all popular nitric oxide supplements contain more than just arginine AKG on its own. Most of them also mix in a dose of creatine, beta alanine, caffeine and other ingredients that do legitimately improve performance.

The benefit that these users believe they are deriving from NO2 is most likely a result of the creatine/beta alanine/stimulants and not the NO2 itself.

At the end of the day, nitric oxide supplements really don’t have much going for them.

There is no proof of the effects of arginine AKG or nitric oxide on muscle mass increases or strength gains, period.

My advice is to keep your supplementation approach on the simple side and stick to ingredients that are backed by reliable research and that you know will be worth your money.

Some nitric oxide supplements may contain other usable ingredients, but why pay extra money for l-arginine when it is most likely not benefitting you in any way? And even more importantly, why trust a supplement company that is willingly selling you a fantasy?

At the end of the day it’s your money and your program, but there are plenty of other legitimately effective products (like whey protein, creatine, beta alanine, fish oil and multivitamins) that you could be spending your money on instead.

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Imagine the muscle growth you could achieve if you had a years worth of super effective workouts.

One of the biggest problems for most people who are looking to gain muscle is that they do not have a clear plan on what to do at the gym. For most people, what to do comes down to guesswork (which leads to little results).


And even for those of us, like me, who have been doing this for decades (I started at 16) the key to progress is to sit down and create a periodized plan that will hit the body in a different way in order to stimulate further growth.

That is what gets me so excited about Matrix Mass Training it gives you a different periodized workout program every month for 1 year, these plans will work not only for beginners, but for the most advanced of us as well.

The Matrix Mass System has engineered Periods designed into 12 separate and distinct phases which cycle your training throughout the entire year. It also covers every “Critical Growth Factor” required to build awesome muscle size and strength while losing excess fat.


Most trainees already know about the awesome strength boosting and muscle building benefits that creatine monohydrate has to offer.

Bodybuilders have been using creatine as a staple in their supplement plans for many years, and for good reason.

But what about creatine and fat loss? Does creatine have any direct fat burning effects? Should it be used as part of your fat loss supplement plan?

The Relationship Between Creatine And Fat Loss

The short answer is that yes, creatine monohydrate should be supplemented with whether your goal is to add mass OR to lose body fat.

Any time you aim to lose body fat, you need to create a calorie deficit by burning more calories than you consume. This deficit is what stimulates the body to release fat for fuel.

The central goal during a cutting phase is to maximize body fat losses while minimizing muscle losses. You work damn hard for every ounce of muscle you build, and you want to protect as much of it as possible while you lose fat.

This is why intense weight training is just as important during a cut as it is during a mass gaining phase. You need to stimulate your muscles in the gym in order to encourage your body to hold on to its lean mass.

This is where creatine supplementation comes into play…

Creatine’s main effects are on increasing strength, power and performance in the gym. It accomplishes this by increasing the efficiency of your body’s ATP system, which is the primary system involved in short, explosive activities.

By continuing to supplement with creatine during your fat loss phase, you maximize your performance in the gym which helps you maintain strength and spare a higher percentage of your overall lean muscle tissue. And since muscle burns calories all on its own, this also translates to a greater amount of total body fat burned.

Some people raise concerns about the potential of creatine to cause “bloating”, which may cause the body to appear softer and less lean. However, this is nothing more than an outdated myth which has been long-since debunked.

Creatine does cause additional water retention, but that water retention is entirely intra-cellular and not subcutaneous. In other words, creatine drives water directly into the muscle cell and does not deposit it underneath the skin.

If anything, creatine will increase your body’s levels of hardness and overall definition.

Creatine And Fat Loss: Quick Review

Creatine should definitely be supplemented with during a fat loss phase as it allows you to maintain strength and maximize performance in the gym.

This forces your body to spare a higher percentage of muscle tissue as you lose fat, which improves your appearance and also translates to a higher resting metabolic rate.

The dosage for creatine is the same on both a muscle building or fat burning phase. Just take 3 grams of high quality creatine monohydrate daily in order to keep the muscle tissue continually saturated.

For even better effects, make sure to add 3 grams of beta alanine to your creatine mixture as well.

Just like creatine, beta alanine also enhances muscular strength and endurance. However, it accomplishes this through a separate pathway, producing a synergistic effect when combined with creatine.

3 grams of creatine monohydrate combined with 3 grams of beta alanine is a fantastic supplement combo for maximizing performance in the gym.

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Muscles of lower extremity

Muscles of lower extremity (Photo credit: Wikipedia)

“You need to constantly switch up your workouts in order to shock your muscles into growth!”

The idea that you need to constantly change up your exercises, rep ranges and workout structure in order to “shock” or “confuse” your muscles into new growth is a fairly common piece of bodybuilding advice you’ll hear.

The idea behind this is that after following a certain weight training prescription for a set period of time, the muscles will adapt, plateau and stop responding.

Because of this widespread idea, many lifters end up haphazardly switching from routine to routine for fear that their muscle growth will slow down if they fail to do so.

They’ll switch up their exercises, use different rep ranges, change up the order of their lifts and train using different muscle groupings in the hopes that the change will somehow confuse the body and force it to continue growing bigger and stronger.


The reality? This is complete and total nonsense.

There are a ton of well-accepted bodybuilding “truths” out there that are not based on anything but imagination, and this one is no different.

Your muscles do not have a mind of their own. They are not sitting there analyzing the movements that you’re performing, which tool you’re using to perform it (whether it be a barbell, dumbbell or cable), how many times you’re doing it or in what manner you’re executing it.

Your muscles simply perform the movement patterns that you carry out in the gym and then respond to the overall load and intensity. They adapt to stress, plain and simple.

If you regularly perform barbell rows and you switch to performing dumbbell rows, your muscles are not thinking to themselves, “Oh no! He’s using dumbbells now! We’d better pack on some extra muscle mass this time!”

As long as you train with sufficient intensity and focus on progressive overload from week to week, your muscles will continue to grow larger and stronger as long as proper rest, nutrition and injury prevention are taken into account.

If it were true that the body only responds to certain exercises for a set period of time, then how could powerlifters go through a lifetime of performing squats, deadlifts and bench presses while seeing continual progress from start to finish?

Plateaus do exist, but they are completely within your control and have nothing to do with your muscles somehow failing to react based on the repetitive use of the same routine.

Instead of haphazardly changing your training style, take a look at other potential factors that could be causing your gains to stagnate. This could include things like insufficient calorie intake, inadequate training intensity, overtraining, injuries/joint weakness and improper rest just to name a few.

Is it possible to change from one routine to another and see a difference in results?

Of course, but this has nothing to do with the muscles being “confused” or “shocked” by the change.

Different types of training programs and exercises will simply yield different types of results.

A program that uses low to moderate reps and focuses on hypertrophy is going to produce a different result than an endurance program that uses high reps or a strength building program that uses very low reps.

Obviously switching from one style to another (or landing somewhere in between) will produce a different physical response from the body.

Is it okay to switch up your routine every couple months for a change?

If you want to change things for mental variety, to accommodate an injury or to focus on a different goal, then go ahead. Just don’t make the mistake of thinking that switching from tricep pressdowns to dips will “shock” your triceps into new growth or that training your shoulders with your legs instead of your chest will somehow “confuse” your body into packing more muscle size onto your shoulders.

As long as you train hard and consistently, make adjustments to your intensity and volume, and stay on top of your nutrition, it’s perfectly possible to use the exact same routine for years on end and see continued gains in muscle size and strength.


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Of all the body parts Bruce Lee developed, his abdominal muscles
were the most spectacular: rock solid to the touch, deeply cut
and highly defined. Bruce believed the abdominal was one of
the most important muscle groups since virtually every movement
requires some degree of abdominal work. Perhaps more importantly,
the “abs” are like a shell, protecting your vital organs.

According to some of Lee’s early training notes, his daily
abdominal workout included:

Waist twists – four sets of 90 repetitions.
Sit-up twists – four sets of 20 repetitions.
Leg raises – four sets of 20 repetitions.
Leaning twists – four sets of 50 repetitions.
Frog kicks – four sets of 50 repetitions.

Lee further developed this routine, adding additional sets of
sit-ups, side bends, leg raises, “flags,” twists and back bends
to his abdominal workout regimen. The “flag” exercise was a
particularly difficult drill Lee devised for working the
abdominal. While lying on a bench, he would grasp attached
uprights with both hands and raise himself, supported only by
his shoulders. Then, with his knees locked straight and his
lower back raised off the bench, he would perform leg raises.

Of course, Lee’s washboard stomach did not come from mere
abdominal training; he was also a zealous proponent of
cardiovascular conditioning and would regularly run, jump rope
and ride a stationary bicycle. A typical Lee run covered a
distance of two to six miles and was accomplished in 15 to 45

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English: Female Pro Bodybuilding Extravaganza ...

English: Female Pro Bodybuilding Extravaganza Strength Contest 2001 (Photo credit: Wikipedia)

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Edysterone Ecdy-Bolin Goes Head-to-Head with Dianabol and Wins.

What a compound! Not only does ecdysterone facilitate a
tremendous amount of positive effects in the b ody, but it
elicits zero negatives! Think about it. This is a compound
that has gone head-to-head with steroids in studies and won
anabolicly with none of the associated side effects of
steroids! One study conducted by top Russian researchers
paired ecdysterone directly against Dianabol, one of the most
powerful anabolic steroids developed. The study showed
equivalent anabolic activity with one exception: ecdysterone
stimulated both slow and the all-important fast twitch
muscle fibers, while Dianabol only stimulated the slow
fibers! I think it’s safe to say that yes, there are anabolic
steroids and growth hormones in existence that are more
powerful than ecdysterone. That’s to be expected. But
what if you could have a compound similar to that in power,
but with no side effects? It goes without saying that if this is
indeed true, ecdysterone merits a closer look.


Advanced Bodybuilding Strategies

There are many different advanced strategies to increase muscle
growth for advanced bodybuilders. Most of them have been covered and
re-done and re-written about countless times over the last few years
as bodybuilding increases in popularity. From ascending pyramids,
forced reps, negatives, working the big three and many more. But this
article is going to be about a few of the many advanced bodybuilding
strategies that are slightly “off the beaten track” so that you can
look at these many different and often confusing ideas a little

The first idea may be something that you might not have ever
considered and it is the training on an unstable surface to activate
the nervous system. The idea came from experiments and studies that
were done in order to snap out of the groove and “wake up” the
nervous system.

These should all be done before you start your real strength workout
in order to get all your neuromuscular pathways firing. A good
example is performing a pushup with your hands on a stability ball or
2 medicine balls.

If you have a sticking point or have reached that dreaded plateau on
your training of a certain body-part then doing this can certainly
make a big difference. Often the reason why you have plateaued is
because of the lack of activation of the CNS which is why using an
unstable exercise could fix the problem.

It is important to note that you don’t always have to be on an
unstable surface to “wake up” the nervous system. You can perform
exercises on 1 foot, with your eyes closed; or create a situation
where your base of support is limited. There are many ways that you
can experiment with this idea.

Another idea for an advanced bodybuilding strategy is something that
most sensible and successful bodybuilders have been using this for
years. It is simply training in heavy lifting cycles that have
proven itself to work. There are quite a few reasons why it works.

These include muscle damage, activation of the high threshold muscle
fibers (growth fibers), potentiation of the nervous system; which
means when you get back to your normal bodybuilding routine you will
be able to recruit more muscle fibers for the same exercise.

You can make the heavy cycles work for you if you use every means in
your power to increase your maximal strength, power and
explosiveness. It is a good idea to dedicate a period of time each
year to this style of training. You will find that after a period of
focused heavy lifting, your gains from the subsequent program are
always far superior.

The last brief point that is considered an advanced strategy is
volume training. The simple reason why volume training always works
very well is that you get the cumulative fatigue, hormonal
production, and achieves a good pump. Increasing the blood flow will
cram the amino acids into your muscles when they need it most.

This means a much more anabolic (muscle building) response to your
workout. There are a few methods you can experiment with: regular
sets in the 8-10, 10-12 and 12-15 rep ranges, drop sets, pre-fatigue
(super set isolation plus multi-joint), post fatigue (superset
multi-joint plus isolation), giant sets (3 sets in a row for the same
muscle group), slow reps (6 seconds up, 6 seconds down), “burns”
partial reps added at the end of a regular set).

You should try and rest between 30-60 seconds between sets (or less).
Do not chase after a pump in each set. Strategically place it at the
end of each workout for your very last set and this will greatly
increase the rate of muscle gain.


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