Get BIG ARMS this way

The Jack Savage Files :Savage Arms of Steel Part 2


NOTE : Be sure to SAVE this series! Ot will no doubt be expanded a bit into a course of its own very soon!

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PART2

The Arms of Steel Program

The Savage Pull Up
Can also be called Dynamic Isometric Overload Pull Up /Chin Up :
This movement will not only build great arms but work all the pulling muscles of your upper body and grip.

Grasp the bar with hands a little closer than shoulder width apart.

The bar should be grasped with the palms facing towards you ( this is called a pull up ).

First do a few warm up reps or negative warm up reps ( jump to the top position then lower yourself under control to the bottom).

Then go over to the vertical dip bar and do the same thing.

This should get you warmed up and ready to go.

Now jump to the top position of the pull up bar and hold for 6 seconds while you tense your biceps and your entire upper body.

Slowly lower to the "sticking point" of the movement ( the place where on a regular pull up the movement seems the hardest ) and hold for 6 seconds.

Now slowly lower to almost lockout position ( where your arms are almost straight ) and hold for 6 seconds.

Next lower to the bottom position and feel a "stretch".

Now EXPLODE up as high as you can ( if you did the other parts of the exercise correctly it shouldn't be very far! ) and hold that position for 6 seconds.

Now once again go to the bottom "stretch" position and hold for 6 seconds while gripping the bar as hard as you can.

Guidlines for advancement on the Isometric Overload Pull-UP Chin Up:

- Ever other workout varry the movement by doing it with your palms facing away from you ( this is called the chin up ). By alternating each workout the direction of your palms you will gain better all around development. Also, if you have access to an attachment that has your palms facing each other rotate that into your prograam as well.

-Start with body weight and add weight each workout by 2.5 to 5 pounds. This can be done in a variety of ways-you can buy a special belt or just tie a weight around your mid section.

-If doing the exercise with just body weight is difficult for you do the best that you can. Try to hold the positions for just a fraction of a second. Increase the hold times till you can hold each position for 6 seconds then start with the weight increases.

THE SAVAGE DIP

Can also be called Dynamic Isometric Vertical Dip

This exercise will build your tricep muscles ( the back of your arms ) like no other. It also builds ALL your upper body pushing muscles to a great degree.

Starting at the top position slowly lower to the bottom -stretch-then explode to the top. Continue to push upward at the top to activate your trap muscles ( muscles between neck and shoulder ). Hold for 6 seconds.

Slowly lower till just past where your arms are bent and hold for 6 seconds.

Now lower to the "sticking point" and hold for 6 seconds.

Now lower to just before you feel a stretch in your muscles and hold for 6 seconds.

Now lower to the stretch position and explode up as high as you can. This won't be far if you have done the other parts of the movement with vigor! Hold that position for 6 seconds.

Now lower to a stretch position and really feel a good stretch for 6 seconds.

DYNA-BICEP EXERCISE

With both arms in front of you try to touch your shoulder with your fist while "making a muscle" ( flexing your biceps). Continue to do both actions until you feel your arms vibrating, then hold for a slow count of six flexing harder with each second.

DYNA-TRICEP EXERCISE

Straighten out your arms to the sides and back as far as they will go. Continue to straighten the arm and actually try to "bend" the arm as you flex the back of your arms ( triceps ) mightily. Keep doing this till your arm starts to vibrate and then hold for a slow count of 6 while flexing harder with each second.

Next Time :

PART 3 !!!!


In Strength,

Jack Savage


Magnetic Therapy

I've been researching this for a while. I've come from skeptic, to umm maybe, to WOW!

I will put out a detailed account on field research on myself and clients soon.

These "magic magnetic finger rings" use both magnetic therapy and chi pressure points for amazing results:

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-get better and faster results from your workouts

-recover faster from workouts

-perhaps even healing and anti-aging!!

For now check out out for yourself :

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With a 90 day money back guarantee- you can't lose!

Jack Savage


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Beat Repetitive Strain Injuries

Boredom Breeds Injury

Repetitive strain injuries are a major issue in the work world -- for the musician who sits and moves in the same posture day after day... the sign language translator whose hands are always in motion... or, as is most typical, the person who works at a computer. The cost of these injuries is approximately $20 billion per year in worker's compensation -- then there are the missed days from the job and the sometimes excruciating pain that intrudes on a person's livelihood. Now researchers have come across a surprising finding that might improve the situation: They have discovered a subtle early symptom that, when recognized, opens the way for intervention before the problem becomes acute.

For the study at Temple University's College of Health Professions, study authors Ann Barr, PhD, and Mary Barbe, PhD, put a group of laboratory rats to work performing repetitive motion tasks, the type of activities that lead to carpal tunnel syndrome, tendonitis, tennis elbow and similar neural and musculoskeletal injuries. Much to the researchers' surprise, weeks before the rats showed signs of pain, they began to develop psychosocial symptoms. They slacked off from their tasks and eventually some of the rats started curling into a ball to sleep between chores. This behavior, the researchers realized, was comparable to the malaise, fatigue and depression that define "sick-worker" syndrome. The researchers believe the common link has to do with inflammatory proteins called cytokines. Chronic low-force, highly repetitive work triggers cytokines that then go into the bloodstream and tissues around the peripheral nerves, causing nerve injury. It appears that cytokines in the bloodstream also find their way into the brain causing, yes, malaise, low-level depression and lethargy.

MALAISE SELF-DEFENSE

I consulted with Dr. Barr on how people can put the information gained from this study to use. The primary message, she says, is that people who are vulnerable to repetitive strain injury for any reason, including their work situation, must pay attention if they begin to experience feelings of malaise. She says you'll recognize them because they are similar to how people usually feel in the early stages of a cold -- a sense of being sluggish, out of sorts and tired. This is the body's warning system, a way of telling you that you need to take action. It's important to understand that repetitive strain injuries come about from activities that require either low force/high repetition (e.g., typing) or high force/low repetition (e.g., skydiving) and that if what you do demands high force and high repetition, she says you are really setting yourself up for trouble. The key to self-defense is to modify your actions so that you break the cycle of repetitive activity by taking regular breaks from the activity. Evaluate if you are pushing yourself too long or if you need to decrease the intensity of the way you are performing the task.

Interestingly, while exercising too much outside of work is a possible trigger, say by lifting weights without resting your muscles between sessions or by using weights that are too heavy, for the most part, exercise can be beneficial. Dr. Barr speculates that aerobic exercise in particular can help because it strengthens the immune system, which means a healthier inflammatory response. Investigate as well if there are ways to intervene ergonomically. In other words, make changes in the physical motions of the task itself that will reduce the intensity you need to accomplish it, or alter the workstation to position you in a more healthful way. If you have been experiencing malaise and consequent pain for more than one month, she says, have your doctor do an evaluation for a referral to a physical or occupational therapist for additional help.

SELF-DEFENSE THE NATURAL WAY

I also called naturopath Mark Stengler, ND, for his advice concerning repetitive strain injuries. He agrees that they are important to address in the earliest stages possible. His first suggestion is methylsulfonylmethane (MSM), a nutritional supplement used to address the pain and help heal muscle and tendon/ligament/joint injuries. Patients are often prescribed 3,000 mg to 5,000 mg a day, though doses of up to 8,000 mg per day are typically taken until pain and inflammation begins to recede. Bromelain, an enzyme extracted from the stems of pineapple, reduces swelling and can also help heal a strain -- 500 mg three times daily may be ordered between meals, but it is medically contraindicated with blood thinners. The homeopathic Ruta graveolens is frequently prescribed at two pellets of 30C potency twice daily for seven days. For additional help in healing injured tissues, 1,000 mg of vitamin C twice a day may be added to the regimen.

By being alert to the symptoms of malaise, you may be able to avoid the serious physical and financial strain of repetitive motion injuries.


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Magnetic Therapy

I've been researching this for a while. I've come from skeptic, to umm maybe, to WOW!

I will put out a detailed account on field research on myself and clients soon.

These "magic magnetic finger rings" use both magnetic therapy and chi pressure points for amazing results:

-sleep better/ feel far better with LESS sleep!

-get better and faster results from your workouts

-recover faster from workouts

-perhaps even healing and anti-aging!!

For now check out out for yourself :

http://realimmortality.com/JackSavage

With a 90 day money back guarantee- you can't lose!

Jack Savage

Add INCHES to your arms this way! The Savage ARMS OF STEEL Program!

The Jack Savage Files :Savage Arms of Steel Course, Magnetic Therapy -http://realimmortality.com/JackSavage,Yahoo Instant Messenger = YvetteSavage


NOTE : Be sure to SAVE this series! Ot will no doubt be expanded a bit into a course of its own very soon!



The Savage ARMS OF STEEL Program

Want big powerful arms?

Arms BURSTING at the seems with explosive power?

Arms that men will respect and women admire?

Then the Savage ARMS OF STEEL Program is for YOU!!

Just a few minuets one or two times per week on this breakthru program will positively tone, strengthen, and build your arms to Hurculean proportions!!

This super specialty program will build corded, powerful, explosive STRENGTH and SIZE beyond your wildest dreams!!

HOW OFTEN AND WHEN TO TRAIN

Do the Arms of Steel Program once or twice per week with a break in between days. Example: On Mondays and Thursdays.

Do this program in conjunction with a total fitness program for best results ( see the many great Jack Savage courses that will give you exactly that!) .

Do the Arms Of Steel Program either at the end of a regular workout- or at a separate time or day.


EQUIPMENT YOU WILL NEED TO DO THE PROGRAM

You will need access to a pull up bar, a vertical dip bar, and a method to attach weights to your body.

You can buy many inexpensive devices for your home, go to a gym, or perhaps even use a "monkey bar" system at your local children's recreation centers.


THE NUTS AND BOLTS OF THE PROGRAM

The Arms of Steel program utilizes a variety of effective exercise protocols synergistically fused together to magnify the results of each.

Some of the tried and true exercise systems integrated into the ARMS OF STEEL Program:

Dynamic Isometrics : Isometrics with movement- a Russian secret to advanced gains.

Isometrics : The KING of all strength building principles.

Body weight Isotonics : Exercise with movement- for building strength that is truly FUNCTIONAL and not just for show!!

Dynamic Calisthenics : Moving your body weight thru space- a Bulgarian secret for maximizing natural anabolic hormone release during exercise.

Progressive Overload : Using planned progressive increases in resistance placed on the muscles and tendons. A proven way for continued ressults.

DynaFlex : German secret flexing method usually done during the max contraction of the muscles. This "no movement" exercise method yields astouinding results.

Negative resistance : Working your body thru the lowering of resistance. This will add to the intensity and hit many normally unused muscle fibers. A "high intensity" favorite!

Stretching and flexing : The very same principle used by the big cats to keep in fighting trim!

This Program works your arms from the inside out- first building vital tendon strength then adding muscle strength and power for cabled arms alive with trip hammer power!


NEXT TIME : PART 2 !!

Your Friend and Instructor,

Jack Savage