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Bodybuilding Supplement Secrets Revealed

2009-12-26T15:03:00.000-08:00

By Brian Kernan

Review by Rahul Alvares
This is the first time I am trying a supplement's book review, but I actually don't feel lost at all. I spent the first two years of my bodybuilding career like most other novice trainees - blowing all my money on supplements! I spent at least ten thousand rupees in those two years, and in India that is approximately the salary amount earned in four months. This may not sound like a lot to some, but consider I was in college at that time and the only money I got at that time was from old aunties whom I'd write long letters to, and of course the occasional snake I caught!

Yes I know this article isn't about my money making adventures, so I apologize for the digression and am getting straight back on to the review of Bodybuilding Supplements Secrets Revealed.(BSSR)

Author Bryan Kernan starts the book discussing the supplement industry - basically talking about it being a billion dollar industry and how it advertises and uses clever marketing strategies to sell its products. He claims that the supplement industry has only one goal in mind - to make money.

BSSR is basically a book on how to use supplements for getting the best results out of them. A general review is first given of all the supplements Bryan combines later for different supplement 'stacks'. The supplement review includes prohormones (such as DHEA), many different herbs with strange names (Yohimbine, Guggulipid, and Saw Palmetto!) along with regular nutritional supplements such as BCAA, L-Tyrosine etc.

Photographs of Whey, Creatine, Glutamine and other supplement containers in the review section reminded me of the days I spent so much on supplements. I would in those days surf the net or sort through bodybuilding magazines making a study of which supplements would produce the results I wanted. Though, with the exception of Creatine, I never made gains with any of them, I always imagined at the time that the supplement I was taking was going straight to my muscles making them big and strong! It was a good feeling and the memories I have from looking at the pictures of these containers now again is therefore pleasurable.

But here I go rambling on my own again when I should be talking about BSSR.

The book actually teaches more about 'how' and in 'what combinations' supplements must be used, and places less stress on the 'which supplements' part of it.

Combinations of supplements are used to effectively to manipulate hormones (testosterone, growth hormone, and IGF - 1) in the body. And using supplements to manipulate hormones is actually what this book is about.

Besides the first 'Formula' - The Three Big Hormonal Stack - which I have discussed above, there are five others with the following titles:

2 Anti Catabolic workout Drink
3 Anabolic Bedtime Formula
4 Hyper Fat Loss Compound
5 Pre-workout Anti Catabolic Pill
6 Extreme Testosterone Stack

All this is covered in the first fifty four pages of the book. The forty remaining pages include bonus 'Extreme Cuts Fat Loss Secrets', 'Daily Supplement Journal', etc.

For a drawback I'd like to mention Kernan's atrocious English! I normally don't bother when an author makes small grammatical mistakes, spelling mistakes etc. These are after all science books and I don't expect any of them to have the quality or correctness of a complex English novel. Kernan, however, crosses the line. His carelessness affects even the meaning and sense of some of the sentences in BSSR. I do hope he will edit the book.

Click here to learn more about

"Bodybuilding Supplement Secrets Revealed"

Specialization Training

2009-12-26T14:53:00.000-08:00

By Nick Nilsson - Review

Review by Rahul Alvares
A most comprehensive collection of the best specialization techniques I have never read about! "Specialization Training" is a must have for every serious bodybuilder.

Think about it - rarely will a bodybuilder develop proportionately in all aspects of muscle and symmetry on a regular routine that demands three sets of six to ten reps. If you care to find out, you will learn that most bodybuilders are regularly using some kind of specialization at any given time or the other – be it training a muscle part like the lower tricep or upper chest, be it full body parts like training for a bigger back, or be it just an overall mass gaining routine or program for getting ripped.

The bodybuilders who have outstanding physiques are almost solely the ones that specialize. The exceptions are the ones with irritatingly good genetics. I have a friend like that who has pecs that pop, and an abdomen with rippling abs. He works out a month in a year and lives on a diet of tea and cigarettes! But other than those that can build muscle on tea and cigarettes, the majority of us have no option but specialization training.

I found Nick Nilsson’s book to be an excellent read. With six different Specialization routines targeting strength gains, size gains and effective techniques to produce growth in lagging and stubborn body parts, "Specialization Training" is essential reading for every bodybuilder who is thinking of making some serious gains.

Nick has a very practical approach to training also. That means you know Nick has tried and tested all the techniques a number of times to know the difficulties you might face and how to work around them and adjust the exercises according to your needs. And, unless I am wrong, I think that almost all the techniques in the book are Nick’s own. At least I haven’t found any of them elsewhere.

But for one thing, all-inclusive though "Specialization Training" may seem, I am sure Nick could dig out and include some more programs into it. I know for sure that there are some more excellent training programs out there that would make lovely additions to an already excellent book. But that is up to Nick. Like I said, maybe the reason for Nick not including more programs is because he has decided to keep "Specialization Training" fully original or maybe there are other issues in using another trainer’s ideas.

The book remains an unfair bargain though. At nine dollars to have access to such routines is a steal, and at the 50% discount he offers it at for being a previous customer, it is practically illegal!

Click here to learn more about "Specialization Training"

Gluteus to the Maximus - Build a Bigger Butt NOW!

2009-12-26T14:41:00.000-08:00

By Nick Nilsson - Review
Review by Rahul Alvares
"Gluteus to the Maximus" is an unusual book. It is very rare that a fitness author should choose this area as his expertise. Actually, until I had read the testimonials to this book, I never even realized the fixation that many people – men especially – have on developing bigger and better butts.

Although I have always recognized the importance of overall body training, I rarely thought of my glutes and how they were developing when I exercised. I have always regarded glutes as a bodypart that develops on its own. As a bodybuilder, I have never heard any of my gym-mates look at someone else and remark something like "My God, I wish I had glutes like that." Nor have I overheard many comments from girls when I was in college.

But now I realize that there are, in fact, a lot of flat and small butts out there who desperately need to get better glutes. What could these people do until now? If you want to get bigger arms, there are dime-a-dozen books out there. Need to increase your bench? There are several programs that will promise to blast your poundage through the roof. But this is the first book I’ve seen and read that not only effectively targets the glutes, but will produce results so "big" that you will actually be able to see your butt growing by the week!

When I first read about this book, I wondered what amount of information the writer, Nick Nilsson, might have managed to dig up and put together to actually be able to write a book only on the glute muscle. I was shocked when I got my hands on a copy. Printed out the book would be over 400 pages long!

Loaded with exercises, programs and diets, the book guarantees results on even the most stubborn of butts. As Nick himself explains:

"Ttraining without nutrition will produce no results. Most people cannot develop their glutes because they never really target all the aspects of muscle growth together. When your nutrition and training are proper, they work synergistically to guarantee results."
A very important training aspect often overlooked, which is the reason why many trainees never manage to develop their muscles to maximum size, is stretching. If your glutes are never stretched then their tightness is what might be holding them back. Nick has incorporated a lot of stretching exercises in his book that most certainly will stretch your glute muscles, giving them the space they need to grow.

The programs, which have been divided for the beginner, intermediate, and advanced trainee, are specialized training techniques that will definitely produce results no matter how lacking your glutes are. Nick has even incorporated training techniques found only in his other book "Specialization Training." These specialization techniques, ranging from one day to three week specialization courses, will ensure success.

One thing I also need to make clear is that Nick’s book is about building your glutes by building your muscle. There are two ways you can get bigger glutes. Only one way will result in a fat and out of shape ass.

Don’t worry, though. Muscle mass doesn’t mean veins on your butt! It means firm buns as round as the sun.

If you are the sagging or flat butt type, or even if you already have reasonably well built glutes but are looking to carve some buns of steel then "Gluteus to the Maximus" is a must read for you.

Click here to learn more about "Gluteus to the Maximus"

Hybrid Training

2009-12-26T14:22:00.000-08:00

By Nick Nilsson - Review
Review by Rahul Alvares
I first started using exercise bands when I was training with a powerlifter Greg who was following the Louie Simmons’ Westside Barbell Club style of training. Greg was immensely strong (and built like most powerlifters with a fair amount of fat!) and he trained a lot with bands. The advantage of using bands he told me was that unlike regular weights they perfectly accomodated for the variable strength curve of every exercise.

Take for example if you are doing an overhead tricep extension with a dumbell. You will notice that your weakest point is somewhere when your arm is fully bent behind your neck and you are at your strongest when your arm is almost fully flexed overhead. Actually in lockout position you will notice that there is almost zero pressure on the tricep. This was an unavoidable drawback of using good ol’ iron, that is until Westside Barbell (and now Hybrid Training!) came into the picture!

Bands eliminate this disadvantage. Take the same tricep extension exercise but perform it with an exercise band. The band perfectly compensates for the variable strength curve by offering least resistance at your sticking point and most resistance at your strongest point. And at lockout the band is practically alive and tearing at your tricep!

Westside Barbell is basically a powerlifting routine focussing on a few basic compound exercises only and it was but natural that they should use bands for only a few exercises. (Actually they also use chains but let’s not get Nick Nillison started on that cause knowing him he’ll soon be torturing us with a book only on chain training!)

Hybrid Training is the bodybuiders solution to band training. And what a piece of work it is. A total of 40 exercises covering all the major muscles of the body,almost all of them using exercise bands. Most of them actually are a combination of regular weights, pulley cables, and, bands (I now finally understand why the title Hybrid Training!)

The best part about the exercises is that they are extremely home-gym friendly. Actually with just a few free weights, a power rack , and a pulley you can get by with most of the exercises all at home. This suits me just fine since I train in small sessions throughout the day and I can’t be bothered with using the car to get to the gym all the time (As an added advantage I consume less fossil fuel these days thus reducing the size of my carbon footprint on the planet. Talk about a butterfly effect!) Ok ok…I’ll stop with the environment lecture and get back to Hybrid Training!

Considering that the reader is going to find most of the exercises new, a lot of what I’ve mentioned in past reviews of Nick Nilsson’s other books also holds true (see Best Arm Exercises and Best Exercises You’ve Never Heard Of). In short, you might find some exercises unsuitable for you either because you don’t have the exact equipment for it, you don’t get a good feel with it, you get too many stares from people in the gym while performing it, or all of the above!

Still I am confident that just like the exercise band that so beautifully compensates for the natural strenght curve of the muscle, Hybrid Training is a book that anyone from the geriatric fitness enthusiast to the serious musclehead will find extremely useful.

Like all of Nick Nilsson’s books this is a must have.

Click here to learn more about "Hybrid Training"

Muscle Explosion - 28 Days to Maximum Mass

2009-12-26T14:10:00.000-08:00

By Nick Nilsson - Review

Review by Rahul Alvares
When I first started bodybuilding , like everyone else I was a very impressionable lad. At a height of 5ft 10 inches I was also only about a 135 pounds so you can imagine just how skinny I was! In the first two years of training, my arms grew bigger but I hardly increased much in weight and like every other hard gainer I spent long hours in the gym, and searched high and low for that secret to massive muscle growth. In the end what worked for me was increasing my caloric intake and in two months of serious eating I had put on 22 pounds of weight. The following year I added another 22.

I was so pleased I overlooked the fact that because I wasn’t all that strict with my diet much of what I was gaining was fat. Then I struggled for a long time to lose all that fat and I made the big fat mistake of losing too much too fast. The end result was that I lost most of that fat but ended up more or less where I’d started!

The moral of the story for me was clear: slow and steady wins the race. I realized that most of the books that endorsed extreme diets for massive gains in muscle or huge amounts of fat lost in a short time were either bogus or worked only on physiques with great genetics or those spiked up on steroids. There were no secrets to bodybuilding. Getting a good physique was hard work and training smart. So I stuck to making small and steady but sure gains. And I’m highly sceptical of anyone who tells me I can make massive gains now.

But if I had to pick two books that I honestly believe just might have the right to make such a claim they would be Metabolic Surge (see my review on this fatloss book) and Massive Explosion.

In fact, I intend to try out Massive Explosion very soon and judging by the awesome program Nick Nilsson has put together, I’m sure I’m gonna make some pretty decent gains. How ‘Massive’ they are that remains to see!

The reason I believe Massive Explosion has a chance at surging muscle growth even for a hard gainer is because it uses some of the most effective training techniques ever;

Stretch-Pause Training and Fascia expantion to create room for muscle to grow.
Tissue remodelling for building connective tissue
Core combo for a strong mid section
Lactic acid training to pump up those levels of growth hormone in the body
Fat loss circuit training for time saving and effective cardio
Capillarization training for better circulation
Hyperplasia training for splitting those muscles fibers

And this book is truly unconventional because as Nick Nilsson himself says

you're going to REDUCE your caloric intake to well below maintenance levels
you'll eliminate protein from your diet completely (in a very specific way)
you're going to do VERY high rep sets (30+ reps per set)
you'll also be doing very LOW rep sets (3 reps per set) and with very little rest in between those sets
you're going to train the same bodypart 5 days in a row
you're going to train the same EXERCISE 5 days in a row
you'll going to learn how to train with heavy weight AND for high reps
you're going to stretch your muscles without doing any stretching
you're going to do a LOT of cardio then you're going to do NONE
you're NOT going to stuff yourself full of food constantly...just strategically
you're going to stay away from muscular failure then go FAR beyond it

But put all these "wrong" things together in the RIGHT way, and you've got a tremendous program that will get you EXPLOSIVE results.

The diet routine that goes with the program is also fantastic. The carbohydrate cycling sets you up for a clear hormonal advantage ensuring the best gains possible. Because of this you are able to make gains with just a moderate increase in caloric intake. I really like this part since most other massive muscle gain diets are huge on caloric intake and as a consequence there’s always that chance that you’ll gain some amount of fat as well.

What I really like about Massive Explosion is that while being a truly unconventional program it is still a very sensible program. It takes you to the limits of overtraining and then just at the right moment pulls back for your body to catch up.

I mentioned at the start that most massive programs are only suited to bodybuilders with great genetics or those juiced up on steroids. But while I can’t say that Massive Explosion is’ one size that fits all’ it is probably the closest an unconventional routine ever came to being one.

This is a must have for every serious bodybuilder.

The book also has a great reference section listing all the papers Nick Nilsson has consulted to put together in this program.

Click here to learn more about "Muscle Explosion"

The Ultimate Fat Burning Diet Primer

2009-12-26T13:57:00.000-08:00

Review by Rahul Alvares

"Ultimate Fat Burner" is definitely a good book to read on fat loss. Totaling almost two hundred pages, it took me quite some time to finish. Although the book is very basic in approach, Crane definitely has a very entertaining style of writing and that makes it all the more enjoyable.

The book begins ‘in the beginning’ thousands of years ago with our ancestors – primitive man. Crane explains what our ancestors ate at that time and why they were so muscular and healthy. Apparently they relied heavily on meat at that time as farming and plant cultivation came in only much later. Meat is a more concentrated protein than plant, and eating meat supposedly cuts down the bulk and time spent in eating by two thirds.

A very interesting paragraph from the book I have included - ‘Two of our earliest ancestors were Australopithecus Robustus and Australopithecus Africanus. Both emerged from Africa 2-3 million years ago. The first one was a vegetarian and did not use tools or develop hunting skills (Robustus), and the latter one developed weapons and tools for the hunting and preparation of game.

The million dollar question - which of these early ancestors survived to become your ancestor? If you guessed Australopithecus Africanus, you're the big winner!’-

As you can see, Crane is hell-bent in his opinion on meat eating. Crane also seems an avid fan of the Atkins diet - though Ultimate Fat Burner is definitely not an extremist ketonic diet in approach.

Most fat loss books have a singular approach to the methods of fat loss and "Ultimate Fat Burner" relies heavily on the eating of proper types of food to provide the desired results. The diet followed in "Ultimate Fat Burner" is a high protein, moderate to low carbohydrate diet. The fat intake varies depending on the quantities of carbohydrates consumed.

All refined and processed and refined foods are out. A good deal of space has been spent on explaining the different types of fats and oils (monosaturated and polyunsaturated) – which ones are good and which ones are most dangerous. As such the book encourages you to eat a lot of good fats, backed by the notion that ‘fats burn fats.’ Generally, foods having high values of glycemic index are also avoided.

I think the approach is a great one, especially to those fitness individuals keen on saving maximum muscle mass while dieting.

The only flaw would be Crane’s insensitivity to the issue of calorie counting. In fact, in one of the sections Crane actually makes a statement saying that it is hardly necessary to count calories while dieting for fat loss; relying solely on combinations of clean foods to provide best results. ‘Not counting calories’ would work in most cases for the fact that most overweight persons usually have a diet high in processed foods. And the mere reduction and replacement of such unhealthy foods with natural foods would itself be enough to show some major improvement.

I feel though, in the case of an advanced trainee calorie counting would be a significant issue to be paid attention to especially for those trainees already on clean diets.

The need for exercise and the benefits of aerobic and anaerobic training have been explained. Hardly any routines or schedules are provided, and most of the exercise sections have been devoted to explaining why intensity training is a crucial factor when training for fat loss.

A few sections have been devoted to goal setting and motivation in training for fat loss. Crane also asks that the reader keep a diary so that he/she can monitor and chart all progress with precision.

At odd intervals the book also pays tribute to a number of other good books, sites and supplements that Crane feels give the most bang for the buck. Many of the fat loss supplements have been listed with notes on the pros and cons of each of them. Very comprehensive – good work Crane!

Click here to learn more about

"Ultimate Fat Burning Diet Primer"

Fat Loss : Burn The Fat - Feed The Muscle

2009-12-26T13:37:00.000-08:00

By Tom Venuto - Review

Review by Rahul Alvares

All of three hundred and forty pages, "Burn The Fat, Feed The Muscle" (BFFM) is one of the most comprehensive books I have read on fat loss. What I like most about Tom Venuto is his honesty.

Tom himself writes somewhere in the beginning of the book – "I am probably the only person in the world who will tell you that fat loss is difficult!" There... the cat’s out of the bag and its not going back in!

As the chapters progress from "Goal Setting"to "Weight Training For Fat Loss," Tom takes you through a most interesting, informative and easily-explained story on burning fat. BFFM is a lifestyle. It is not a thirty day diet schedule with extreme measures for attaining unrealistic goals, it is something that you could work with for the rest of your life and stay in excellent health if you do so.

The good thing about the book is it gives you the right conscience. After you’ve read the book you will feel guilty as Judas when you touch a donut (if you even manage to do so in the first place!). The chapters on nutrition are excellent. Most of the book actually deals with effectively monitoring your diet and calorie intake.

Like I said nothing extreme. If you are looking for a secret formula like the extract of some fungi found only in South America, or a schedule that says ‘thirty two minutes of cardio and fourteen sets of tricep kickbacks’ then you are going to be highly disappointed. Because BFFM is about teaching you how to fish and not merely giving you the fish when you are hungry.

Tom will teach you how to diet, exercise and monitor your progress. He will even give you the right motivation and make you set very realistic goals. Kind of like walking you to the door. Then comes your part of experimenting, finding out what works for you and stepping back on track every time you find yourself having drifted away. That’s the honesty of the whole program.

If you are relatively new to training you will find the book most informative.

But personally I think that for an advanced trainer it will be like reading a lot of things that he/she already knows about. If you already have a good knowledge of dieting then there are few new things you might learn about in BFFM. BFFM is very basic and broad in its approach. Although I don’t really think I can blame Tom for that because I, too, believe that the real secrets to fat loss are fundamentals and hard work.

Click here to learn more about

"Burn The Fat, Feed The Muscle"

Fat Loss : Metabolic Surge - Rapid Fat Loss

2009-12-26T12:44:00.000-08:00

By Nick Nilsson - Review

Review by Rahul Alvares

A marvelous book on fat loss, "Metabolic Surge" by Nick Nilsson makes very interesting reading as well. Not a book for the faint of heart, "Metabolic Surge" is loaded with the most intense and effective techniques for fat loss you'll ever find.

"Metabolic Surge" is about losing fat quickly. Are you smirking? You don't believe fat loss can be accomplished fast. No, I am not talking of losing ten pounds over the weekend. I am a bodybuilder and I am not interested in losing muscle and water.
I am talking about hardcore results in thirty six days. I am talking about training with techniques so powerful you will be left spellbound as you watch your fat melt away into nothingness.

When Nick decided to write a book on fat loss he knew what he was doing. Why the words "fast" fat loss? If you are a bodybuilder with any experience in dieting and fat loss you should know that over a period of time the body adapts to anything. That means your best results will come mostly in the begining before your body realizes what you are doing!

I have tried ketonic diets that gave me great results for about two weeks. Then my metabolism slowed to a crawl and all my gains came to a screeching halt. I dropped my calories further only to realize that I had now slipped into muscle burning and fat storing mode!

My point is that if you want to keep your gains continuous, you are going to have to trick your body into letting the fat go, not fight a headlong battle against it. After all, you are up against thousands of years of evolution.

Hit, block, dodge, parry, sidestep, and duck. These are the guerilla techniques Nick will teach you in "Metabolic Surge" to keep your metabolism racing and switching in so many different directions, it will be an obvious victory for your fat loss battle. The key - and the part I like most about "Metabolic Surge" - is to keep the body guessing!

Now, if you have tried low intensity exercises for fat loss then you will know that they have their limitations too. Nick has included some amazing intensity training in the cardio section that will most definitely produce results. Complete down to the last detail, "Metabolic Surge" includes everything from nutrition, exercises, reps, to lesser known techniques like "Muscle Rounds," Lactic Acid Training and even overtraining in a controlled fashion.

The "Muscle Rounds" was a very interesting concept for me. Taking advantage of the body in a vulnerable stage, Nick uses "Muscle Rounds" to actually make quick muscle gains on a fat loss program. That's evil Nick! You don't need a major calorie deficit on this program. That is because Nick effectively manages to manipulate body hormones to keep the body in a permanent fat loss mode.

The only drawback to "Metabolic Surge" is that is a very intensive program. Though Nick has also included a preparatory section for the novice trainee I still don't see no old ladies training on this program.

[Authors Note: a scaled-down version of the full Metabolic Surge program has been added since the review. This version is appropriate for a beginner to intermediate trainer.]

Also the low-carb approach makes an important feature in this program. I know from personal experience that the low-carb diet is a difficult act to follow. Some people may not even be able to do so for medical reasons. Nick has included a variation for the people who can't follow the low-carb method, but I think this will still limit the results you might obtain compared to using the original program.

"Metabolic Surge" is the most excellent compilation of fat loss techniques I've ever come across. All the secrets jealously and unfairly guarded for decades by the best fat loss experts, namely bodybuilders, are now available in this one brilliant book. A must have for the bodybuilder who trains with intensity!

Click here to learn more about "Metabolic Surge - Rapid Fat Loss"