CIMG1556In this article I talk about Testosterone Level Ranges, what is considered normal, and possible ways to increase them.

What is Testosterone and Why Do We Need Healthy Testosterone Levels?

As most of you fellow bodybuilders know, testosterone is the male hormone responsible for the development of the male sex and reproduction organs; in addition to also promoting male characteristics such as a deep voice, facial hair, increased levels of muscle mass, aggressiveness, confidence, and supports a healthy sex drive. Men’s testicles produce this hormone in large quantities while female’s ovaries produce some of it in very small quantities.

Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.

Maladies Of Low Testosterone Levels

Needless to say low levels of testosterone can cause a male to first and foremost lose his sex drive. Also energy levels will plummet as well as muscle mass and strength.

Even if you are giving it all you got in the gym and following your diet, you may find that getting a good pump at the gym is hard, and also that gaining muscle is becoming a very hard task to accomplish. Worst of all, fat loss seems harder than ever as well.

If you suffer from low testosterone your mood may also take a dive and you may often feel depressed. In addition to the above, the following are also maladies of low testosterone levels:

*Increased insulin resistance (which makes it hard to lose body fat as insulin levels will increase in the body due to the fact that the cells are not accepting this hormone efficiently).

* Constant fatigue and reduced zest for life.

* Depression, bad moods and aggressive behavior (something that oddly enough has been mistakenly blamed on high testosterone levels for years).

* Reduced mental capacity and even Alzheimer’s disease.

Age For Testosterone Level Decline:

At what age does this decline start happening? The time at which this decline in levels begins is still much debated amongst experts but recent research seems to indicate that it can begin as early as 25-30 years old. My advice to you is that if your sex drive is low, then you should have your levels checked because this is the most common symptom of low testosterone. A simple blood work will show you what your testosterone levels look like. Typically, this is not a test that the Doctor orders when you get your physical so you need to request it from your Doctor when you get your next physical.

What are the Normal Values for Testosterone Levels?

Normal values of testosterone levels for males: normal range of total testosterone for men is between 300 – 1200 nanograms per deciliters (ng/dl). Normal ranges for free testosterone (the actual active testosterone that your body can use) are: 8.7 – 25 picograms per milliliters (pg/ml).

Normal values of testosterone levels for women: normal range of total testosterone for women is between 15 – 70 nanograms per deciliters (ng/dl). Normal ranges for free testosterone (the actual active testosterone that your body can use) are: 0.5 – 5 picograms per milliliters (pg/ml).

Needless to say the closer to the upper level you are in both ranges the better.

What to Do If Your Test Shows Low Testosterone Levels?

If you come up with low testosterone levels in your test results, I would first try to use some natural alternatives in order to see if these can help you to restore your levels. The efficacy of some of these supplements is still under debate by some of the experts in the field, but in my opinion, before considering hormonal replacement therapy, I would explore all over the counter alternatives.

Also, I would like to mention that by increasing your hormonal levels you may experience some acne and slightly increased aggression. Finally, if you have a propensity for male pattern baldness and/or an increased prostate you should monitor these things if you still decide to use some of these products.

Some natural testosterone boosters that I really like are (not in any particular order):

Natural Testosterone Booster #1: ZMA – Relatively inexpensive, ZMA provides nutritional insurance against a deficiency of Zinc, Magnesium and vitamin B-6. A deficiency of zinc alone can dramatically lower your testosterone levels, so I feel it is a good idea to first and foremost make sure that the low levels do not come from a nutritional deficiency.

ZMA consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6. This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals.

Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%.

Note:
Due to the fact that ZMA consists of two minerals and a vitamin B, teenagers can safely use this product

How to Use: Take a serving of ZMA prior to going to sleep. There is no need to cycle off this product.

 

Natural Testosterone Booster #2: Labrada Nutrition’s HumanoGrowth – This testosterone booster is composed of 2 ingredients that help to increase testosterone, growth hormone levels, lower cortisol, improve mood and maximize recovery as well as protein synthesis (ability of the body to turn the protein you eat into muscle):

a) Humanofort – a patented standardized embryo extract from Europe that has been shown to boost testosterone and growth hormone levels while reducing cortisol. It is rich in various growth factors that are good for hormonal production and general health as well. It even helps to improve the quality of your sleep!

b) Lean Muscle Accelerator (LMA) – a purified plasma protein that improves protein efficiency by up to 31% and promotes a positive nitrogen balance by up to 20%. In simple terms, this all means that you convert more of the protein that you eat into muscle. In addition, this plasma protein also helps your body to burn more fat for fuel instead of muscle tissue during periods of dieting.

How to Use: Take 4 capsules of HumanoGrowth prior to sleep. There is no need to cycle off this product.

For more information on HumanoGrowth click here: HumanoGrowth Information Page.

Note: Great news! If interested in HumanoGrowth, be sure to use the discount code Lee15 as Lee is running a wonderful special this week.

LeeBirthdaySpecial2016_V3

At What Age Should I Start Using Testosterone Boosters?

Since testsoterone levels begin to decline at 25, that is the age I would recommend you start checking your testosterone levels and start considering some testosterone boosting supplementation. Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance. However, there is no harm in teens using ZMA as these are just minerals that prevent a deficiency. Besides, teenagers produce approximately the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.

Do I Need to Take All Testosterone Boosters To Get Results?

Not at all. While I would recommend you to consider stacking all products if your testosterone levels are really low, if money is an issue you can get some ZMA in order to ensure that your low testosterone is not caused by a deficiency of those minerals. Then you can use HumanoGrowth if you have extra money.

Testosterone Levels Testing

I suggest that you re-check your testosterone levels after 12 weeks of using your testosterone boosters, getting proper rest and following a proper bodybuilding training/nutrition program that maximizes your hormonal output and keeps your cortisol levels in check. If your levels remain unchanged then I suggest that you talk to a well qualified endocrinologist so that you can look at what the cause for the low levels is and analyze what your options are.

More Information About Testosterone Levels, How to Increase Them, and What Is Causing Them To Go Down

Here is an incredibly informative resource that I found which discusses the subject in more depth and also gives solid information on the many reasons (such as estrogens in the plastic bottles of the water that you drink from* and even shampoos!) that are causing us guys to have lower testosterone levels at an earlier age! You cannot afford to skip this!

==> 3-Hidden Ingredients That Are Killing Your T-Levels & The 24-Hour Testosterone Fix

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training-at-home-small-e1342483209910In this natural bodybuilding shoulders and arms workout video I get to coach my two friends Steven and Natasha. They started their fitness journey 4 weeks ago with my wife Cecile coaching them since the beginning. This past Monday, I did not have a chance to train before they came so I decided to join in and perform the workout that Cecile prepared for them. Since Cecile has done such a stellar job with her coaching (and they have followed the instructions to the letter; including the diet) they are now ready to follow a much more advanced program. This is only because Cecile was able to accelerate their progress based on how their body responded to the various training routines of the weeks prior.

At any rate, here is the workout that Cecile filmed of us. As you will see, I coach them through this session.

If you are looking for a new shoulders/arms workout, try out this routine and let us know how it works for you!

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Shoulders

Superset:
Dumbbell Shoulder Press 3×10-15 reps
Bent Over Lateral Raises 3×10-15 reps

Superset:
Lateral Raises 3×10-15 reps
Dumbbell Upright Rows 3×6-15 reps

Arms:

Superset:
Triceps Pushdowns 3×10-15 reps
Triceps Pushdowns (reverse grip) 3xfailure with same weight as above

steve-hugo-natasha2Superset:
Triceps Bench Dips 3xfailure with bodyweight (use weight if you can for 10 reps minimum and then drop the weight and keep on going)
Dumbbell Curls 3×10-15 reps

Superset:
Reverse Grip Preacher Machine Curls 3×10-15 reps
Preacher Machine Curls 3×10-15 reps

Only rest 90 seconds between supersets.

After the workout we had a wonderful Labrada Lean Pro8 shake mixed with IsoLean Pro and PowerCarb. (To find out more information and how to save up to 50% on these bodybuilding supplements: click here)

Until next time, take care and train hard!

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Natural Bodybuilding Question: Is fruit juice the best drink for hydration & bodybuilding workout performance?

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Answer: The short answer is NO. The reason for that is the following: unless you are a skinny hardgainer that is having a lot of issues gaining muscle, fruit juice is just a whole bunch of sugar calories. For example, 8 ounces of grape juice yields approximately 40 grams of simple carbs in the form of sugar. Caloric wise, that comes out to 160 calories. Now, imagine if grape juice is someone’s preferred form of drink for staying hydrated. If that is the case, assuming ten 8-ounce glasses a day, we are looking at 1,600 calories a day!

On top of that, we are not talking about the natural fresh squeezed variety. Big difference with the store variety as the sugar content of the store juice is way higher than the one obtained by squeezing a fruit.

The best way to stay hydrated is to drink spring water. Keep a water bottle with you at all times. Drink .66 x your bodyweight (measured in pounds) in ounces of water each day. So for example, if you are 200-lbs, be sure to drink 132 ounces of water each day.

store_powercarb_bigNow if we are talking about staying hydrated throughout the workout, water again is the best bet. However, if you can afford it, there is a product called PowerCarb from www.labrada-nutrition.com that helps tremendously and you can mix this with your water in order to achieve better hydration and workout performance. I mix it up with my water and 3 scoops of BCAAs. Powercarb is a complex carb whose molecular weight has been manipulated in order to allow for fast absorption into the bloodstream (faster than even glucose). One scoop has 20 grams of carbs and it has the right amount of electrolytes (meaning potassium and sodium) in order to better hydrate you. I also take one tablet of potassium as well. I put in between 20-25 ounces of spring water per scoop of Powercarb. The BCAAs turn this hydration drink into a powerful recovery drink. You can also put creatine as well into this drink. I personally take 2.5 grams of creatine before the workout and mix another 2.5 grams with this drink as I consume it during the workout (I finish my last sip by the time I am done).

So in conclusion, for hydration purposes, I use spring water throughout the day and 1 scoop of PowerCarb + 3 scoops of BCAAs + 1 Potassium table during the workouts.

I hope this helps!

Until next time, take care and train hard!

hugo_sign

 

 

 

In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla what to eat before and after the workout (pre / post workout nutrition).

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For pre-workout meal: Rodzilla has a regular meal consisting of 60 grams of protein and 60 grams of carbs around 90 minutes before the workout. Right after the workout he has a whey isolate protein shake.

Some people actually eat very close to the workout as they can digest the food very quickly but for us, what works best is to leave 90 minutes to 2 hours before the time we eat and the workout.

I typically have a real meal between 90-120 minutes. I also have sweet potatoes or white potato along with a lean source of protein like chicken, turkey or fish or egg whites with a couple of real eggs. I make sure to consume 50 grams of protein. Carb wise I consume around 65 grams of carbs and 10 grams of good fats from either fish oils, eggs or almonds.

I may take either Super Charge of PE1 which are awesome pre-workout supplements. I save these for workouts like legs.

After the workout I have a Muscle Mass Gainer from Labrada Nutrition (3 scoops = 90 grams of carbs and 20 grams of protein) and mix that up with 1 scoop of Whey Isolate. The carbs of the Gainer are from maltodextrin which are fast released and the isolate of course is fast released protein.

(Check out the Labrada Mass Gainer and IsoleanPro here: http://www.labrada-nutrition.com)

90 minutes after my post workout meal I have a real meal consisting of 45 grams of protein and 45 grams of carbs.

What if you cannot afford whey isolate? Then in that case have either a protein blend or a lean protein like egg whites. You will still make great gains.

Hope that this bodybuilding tip helps. Please let me know what other tips you would like us to talk about.

Until next time, take care and train hard!

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In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla the pros and cons of Smith Machine vs Free Weights Squats.

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Is it good to substitute all of your free weights squats with the smith machine version? That is the bodybuilding question that we are covering today. The answer is: this not a good idea.

Rodzilla for example, tore both of his knees with the smith machine. The reason for this is because he was only using the smith machine squat version. As a result, certain muscles that get activated with the free weight version were not being activated with the smith machine. This caused strength imbalances that resulted in the tearing of the knees.

I do believe that the smith machine squats are great but only when used in conjunction with free weight squats. And if there is any reason why you cannot do the squats with a bar on your back, a great alternative is to do them holding a dumbbell in each hand. You can also do front squats (squats with a bar on the front of the shoulders).

Best results from the squat of course come from the free weights. All of your leg muscles (quads, hamstrings, glutes and even the calves) get activated with the proper execution of the free weights squat. Remember that the body is designed to be in a 3-dimensional universe. Thus, when you perform free weight movements you will engage stabilizer muscles that you do not engage otherwise.

Also keep in mind that there is no need to go crazy with the weight. Use proper form at all times and concentrate on pushing with your leg muscles.

One last thing. Remember that if you are super strong on the smith machine that strength will not translate at 100% to the free weight version. However, if you are really strong on the free weight version then you will be super strong on the smith machine version (as this version is more easy.)

Hope that this bodybuilding tip helps. Please let me know what other tips you would like us to talk about.

Until next time, take care and train hard!

hugo_sign

 

 

 

In today’s natural bodybuilding video blog, I cover how to properly track bodybuilding/fitness progress & measure body fat percentage.

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The Best Way To Track Bodybuilding and Fitness Progress

I cannot count the amount of people that come to me frustrated because the number on the scale does not move regardless of best efforts. Now, when I ask about how they are tracking progress the answer is always the same….only the scale is being used to track it.

Now, keep in mind than when you do a proper bodybuilding/bodysculpting program you WILL gain muscle weight at the same time that you lose fat. Thus, you can have a week where 2 lbs of fat are lost and 2 lbs of muscle are gained. In this case the scale will not move BUT you are progressing wonderfully!

Unfortunately, if you do not measure your progress correctly you will not be able to notice how well you are doing. That is why I decided to cover this topic in detail and show you how to track your bodybuilding progress correctly. With that said, here is how to keep proper track of your fitness progress:

1) Keep a spreadsheet where you can write down your results. Only track results every 2 weeks. If 6 weeks out from competition or photoshoot then you can do weekly. Use a tape measure to see what your measurements look like.

Use Excel Spreadsheet here:
http://www.hugorivera.net/wp-content/uploads/2015/03/Progress-Spreadsheet.xlsx

2) Use a scale that allows you to see your weight and also calculate body fat percentage. Be sure to perform your weigh in and body fat test first thing in the morning, on an empty stomach, after going to the bathroom. Also take off all your clothing and jewelry as well in order to ensure the most accurate results. Since in the morning you will be slightly dehydrated, you may get worst case scenario results.

By the way, to get my awesome scale please go to the link below and be sure to enter the following discount code for over 59% off! In this manner, the scale will cost less than a good tub of protein powder.

More than 59% off
Original Price $169.99
Final cost $69.00 and free U.S. shipping

CODE: HR4SCALE

Link to check out the scale:
http://bit.ly/1Aedyrd

3) For double checking your body fat measurements you can use a pair of accu-measure calipers. Just doing the 1 site measurement that the caliper instructions instruct is good enough, If you have over 30 lbs to lose, you can leave the calipers for later. If competing, I recommend taking multiple caliper readings to see where you are holding the most body fat and to keep track of how each body part is progressing.

Link: http://www.accu-measure.com/

4) Take bi-weekly pictures or weekly if at 6 weeks out from contest or photoshoot. Use either your android or iphone device or have someone else take them. Take pictures under the same poses and conditions each time. Front, Back, Side. You can also do a video journal as well. You can copy and paste the pictures into the excel sheet.

5) Be sure to track your training and diet using a training/nutrition journal. That way you can see what is working and what is not and it is easier to trouble shoot your program if you are not progressing the way that you should. You can check out my journals, which also include top notch goal setting, training, diet and supplements information here:

Amazon.com
Journal For Ladies: http://amzn.to/1NG8p4k
Journal For Guys: http://amzn.to/199ZNmY

If you prefer brick and mortar stores, Barnes and Noble is fully stocked with them.

Journal for Ladies: http://bit.ly/19crc82
Journal For Guys: http://bit.ly/18ce8ON

Final Notes:

+Be sure to take your measurements at the same time each 2 weeks for best results.
+Remember that the best time is first thing in the morning after going to the bathroom on an empty stomach.
+If you have more than 30 lbs to lose, no need for caliper readings yet.

I hope that you found this video blog useful.

Until next time, take care and train hard!

How Much of a Factor Do Genetics Play In Bodybuilding and Other Sports?
Learn How Much Genetics Influence Your Ability to Be Successful in Bodybuilding.

In this interview conducted by Alex Sorokin, I cover how much of a factor genetics play in bodybuilding and other sports. [Read more…]

Today I am going to share a third natural bodybuilding biceps workout that you can do from home. The only equipment needed is just an adjustable bench and a pair of dumbbells. However, if you don’t have access to the bench, there is an alternate routine that I will show you which will get the job done as well.

This routine consists of three exercises that are to be performed one after the other with no rest in between. After the third exercise you will only rest 60 seconds before repeating again. Two sets performed in this manner will take you around 7 minutes. If you have more time, you can do an extra set.

With that said, here is the 7 minute routine.

7 Min Home Biceps Workout # 3:

Tri-Set:

Incline Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.

Incline Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.

One Arm Preacher Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do concentration curls either standing or sitting down.

This is 1 set. Rest 60 seconds and repeat 1-2 more times.

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do your biceps in conjunction with your chest and triceps, your back, or shoulders/triceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

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

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

By popular demand, today I am going to share with you another natural bodybuilding triceps workout that you can do from the comfort of your home. Again, all you need for this routine is simply a pair of dumbbells, an adjustable bench, and a chair. This triceps routine will not take too long. Just two trisets will take you around 7 minutes and you can expect a nice pump from it.

Remember that with a triset you will do all three exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these trisets for best results. This triceps workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Triceps Workout #2

Triset:

1) Reverse Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

2) Neutral Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

3) Bench Dips: 2-4 sets of 8-15 reps (no rest)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Triceps Workout Notes:
1) Train the triceps twice a week.

2) You can do your triceps in conjunction with your chest and biceps, your chest/shoulders, or shoulders/biceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

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

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding triceps workout that you can do from the comfort of your home just using a pair of dumbbells, an adjustable bench, and a chair. This triceps routine is guaranteed to create a massive burn in your muscles and induce some major arm growth!

This workout will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This triceps workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Triceps Workout

Giant Set:

1) One Arm Triceps Extensions with a Twist (start with palms neutral and rotate hand as you move up) 2-4 sets of 8-15 reps (no rest)

2) One Arm Triceps Extensions (neutral grip) 2-4 sets of 8-15 reps (no rest)

3) Bodyweight Triceps Extensions: 2-4 sets of 8-15 reps (no rest)

4) Bench Dips 2-4 sets of 8-15 reps (1 min)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Triceps Workout Notes:
1) Train the triceps twice a week.

2) You can do your triceps in conjunction with your chest and biceps, your chest/shoulders, or shoulders/biceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

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

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Get Shape Up Now For FREE & Join my All Natural Body Building Newsletter.