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The fastest way to muscle gains is complete your workouts in an hour or less, more is not necessarily better, it just leads to over training. Up the intensity on your exercise movements, stick with more compound exercises like heavy bench presses, military press, deadlifts, power cleans, rowing, chin ups that affect more muscle groups. Try and add at least several of these compound movements in your workout schedule. And when it comes to introducing a protein shake stick with casein protein which is more anabolic than whey, and it provides you with lasting protein throughout the day.

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Old School Bodybuilding: Training With the Legends

Old school bodybuilding, is about the great legends of bodybuilding that started it all. A comprehensive history of all of the great legends, from Eugene Sandow to the great Arnold Schwarzenegger and many others.
Trace the evolution of bodybuilding as we know it today and learn the history of some of the greatest bodybuilders the world has ever seen. This book takes you back to the golden years of bodybuilding when it was in its most simple form, as it was intended to be. Discover their training habits, favorite routines and diets that helped these great legends achieve some of the greatest physiques of all time.
Most importantly, this book documents their greatest achievements and what it took to get them to achieve superior physiques at a time before anabolic drugs were in existence. With over 30 great legends listed in this book, you will learn and appreciate the dedication, hard work and persistence in depicting the American bodybuilder from the 1800′s to the late 1990′s. Learn some of their training routines, methods, and diet plans that were never before exposed. You will also find detailed information about their training habits, favorite body parts, types of diet they followed and how it all started for them. Share some of their secrets in their training methods, dietary plans and learn their techniques to meet your bodybuilding goals.

Old school bodybuilding workouts are the “wheel” that the new generation attempts to keep reinventing. Some of the world’s greatest bodybuilding legends got their physiques from these old school workouts. From the late 1800′s, and in each decade after that, exercises and routines are listed for you to see and apply on how many of the great champions achieved their magnificent physiques. You will see how the supplement industry got started and how steroids were introduced in this country, and how it affected the bodybuilding community. Also you will learn how dietary trends emerged and were incorporated into trends that are around today. Sample dietary menu’s are listed along with training techniques and how they evolved through the years.

If you’re a fan of the classic physiques of the golden era of bodybuilding, then this book will serve you well in discovering the training habits, exercise routines, and dietary plans of some
of your favorite great legends. This book focus’s on the history of bodybuilding, great iconic legends, dietary trends, training techniques, and how it can serve you to better understand bodybuilding today. Old school versus new school of bodybuilding is one of the most controversial and popular subjects discussed today. So begin learning and discover for yourself how it all began and judge for yourself.

About the Author: Tony Xhudo M.S/H.N.; Is a Board Certified Holistic Health Practitioner and a Weightlifting Trainer that has been involved with Natural Health & Fitness for over 40 years. He is also the author of many books that he has written in health related issue’s and in bodybuilding. He has also coached, trained and advised many in the health & fitness field. Many of them have succeeded onto professional careers that he has advised in. He has a strong passion for helping those in physical health and in sports related venture’s.

His best selling books are: How to build muscle in your advanced years, The ultimate guide to enhancing your sex life for men & women, and The everyday guy’s guide to getting and having great sex.

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Don’t over train, if your leaving the gym feeling exhausted. Your on the verge of over training. This will only lead to muscle loss and no gains. Revise your workout program and see if you’re doing to many exercises. The end of your workouts you should be leaving with the urge to do more sets.

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Holistic Therapy For Fibromyalgia & Chronic Fatigue The  Cause & The Remedy

Ranked # 1 in Imunology!

This book offers an overview of Fibromyalgia and Chronic Fatigue Syndrome in its most simplistic presentation allowing you to understand the cause and affect of these dreadful disease’s in which over 10 million Americans suffer on a daily basis.

With a basic understanding of how and why this debilitating,and painful disease, that’s characterized by chronic muscular pain,headaches,and emotional disorders that have become so dreadful
with no cure in sight, until now.

The tools and means by which you can over come this disorder have been carefully selected by the Author, Tony Xhudo,M.S./H.N., with over 30 years of experience in helping those battle
diseases from Ato Z.

Until recently ,lack of information concerning treatment for FM and CFS ,has only produced minimal results with so called effective treatments. In this booklet Tony Xhudo provides an effective regiment of a sound nutritional protocol, through dietary modifications and the correct supplement use.

How to Lower Your Cholesterol Without Drugs

“How to lower your cholesterol” is a booklet that informs you the correct basic measures that you need in order to lower your cholesterol the
natural way without resorting to dangerous drugs.

Board Certified
Holistic Health Practioner ,Tony Xhudo, M.S./H.N. With over 20 years of experience, explains to you in easy to follow simple steps, of how to lower your  cholesterol by making a few dietary changes in your lifestyle that will get you maximum results in lowering your blood lipid levels.

With over 100 million Americans struggling with high cholesterol levels, Tony Xhudo shows you high natural supplements and diet can drastically help you in over coming this dilema.

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The Best chest exercises for mass are -

Bench press  – 3 sets x 6-8 reps

Dumbbell flys – 3 sets x 8-10

Decline bench press – 3 sets x 6-8

Incline Bench press – 3 sets x 6-8

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Best Triceps Exercises – (works all three heads of the tricep muscle)

Close grip bench press -3-4 sets x 6-8

Cable triceps push downs- 3 sets x 8-10

Stand tricep extensions -3 sets x 8-10

One arm dumbbell tricep extensions- 3 sets x 8-10

Dips – 2-3 sets x 8-10

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Here’s a great bicep builder that works both heads of your bicep muscle that will also add thickness and peak.

Preacher bench curls – 1st set10 reps then do 3 sets x 6-8 reps

Preacher bench reverse grip curls (barbell or dumbbell) – 3 sets x 6-6

Barbell cheat curls – 3 sets x 6-8

Incline dumbbell curls -3 sets x8-10

Barbell reverse curls – 3 sets x 6-8

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Gain the mass you need with top 7 exercises proven to add muscle mass gains:


Bench press



Military press

Bent over rowing

Chin ups

Stick with these compound movements on a 3 day a week program – sets 2-3 & reps 4-6 range and watch your muscle gains soar to new levels.

Muscle Building

Posted: 29th October 2012 by Tony Xhudo, M.S./H.N./B.C. in Gaining Muscle Advice
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Muscle Building

Posted: 29th October 2012 by Tony Xhudo, M.S./H.N./B.C. in Gaining Muscle Advice
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See my new book release on Old School Bodybuilding: Training with Legends available on