Table Of Content

Cutting Edge Publishing 51 MacDougal St. Suite 38 New York, NY 10012 USA Dear Friend, Thank you for purchasing “ The Secrets to Gaining Muscle Mass — Fast! ” You will be pleased to know that the new edition has been updated with the most current “cutting edge” training and diet techniques. You will notice that my manual is probably unlike any book you’ve ever ordered. I decided to use a 3-ring binder because I wanted you to be able to customize it to suit your individual goals. You can arrange the pages in whatever order that works best for you. You can also remove unwanted pages and create your own chapters. I have included a portable folder so you can carry your diet and training pages with you to the gym and the throughout day. In the margin of most pages, you will notice an area to jot down your notes. This is very important. If you stay focused and write down your thoughts and questions as they pop into your head, you will be able to construct your training nalp hcum.retsaf Before you attempt to begin any program, please make sure that you read and understand the entire manual and all of it's concepts. If you attempt to start the program without fully understanding what you are doing, you will only be hampering your results. Also, make sure that you read the manual faq pages in the manual and on my website. This will answer about 99% of all questions you will have. My personal e-mail address is [email protected] . If your question is not answered in the manual or on the faq pages, please email me. Be sure to include your order number in the subject line. I always try to answer all questions within a few hours (usually sooner). By ordering this manual you have already taken a huge step towards your goal – it is important that you don’t put this aside for later and lose your momentum. Stay focused. You know what you want, just go and get it. s’teL teg ot,krow Anthony Ellis .gnihsilbu Pegd Egnittu C000 2,999 1©thgirypoC llA sthgiR.devreseR oN trap fo siht koob yam eb decudorper ro dettimsnart ni yna mrof yb yna snaem ,cihparg ,cinortcele rolacinahcem .rehsilbup eht morf gnitirw ni noissimrep tuohtiw ehT ,seuqinhcet ,saedi dna snoitseggus ni siht tnemucod era ton dednetni sa a etutitsbus rof reporp lacidem !ecivda tlusnoC ruoy naicisyhpro htlaeh erac lanoisseforp erofeb gnimrofrep yna wen esicrexe ro esicrexe ,euqinhcet ylralucitrap fi uoy era tnangerp ro ,gnisrun ro fi uoyera ,ylredle ro fi uoy evah yna cinorhc ro gnirrucer .snoitidnoc ynA noitacilppa fo eht ,seuqinhcet ,saedi dna snoitseggus ni siht tnemucod si taeht .ksi rdn anoitercsi delo ss'redaer ,gnidulcn i,tnemuco dsih tf otnetno ceh to tdrage rn idni kyn af oytnarra wo neka msreyolpm erieh tdn atnemuco dsih tf orehsilbu pdn arohtu aehT ,y t t i su. lrs be d ioe rst e sbnraooetr reatolpnhio,eitif urTmho h t nfycuittd sd nf aniplunyiefaothataanlior ncrablrseraupaimedppmwhumnitcaod rieht sreyolpme era ton elbail ro elbisnopser ot yna nosrep ro ytitne rof yna srorre deniatnoc ni siht ,tnemucod ro rof yna ,laiceps ,latnedicniro .tnemuco dsih tn ideniatno cnoitamrofn ieh ty byltceridn ir oyltceri ddesua ce bo tdegell ar odesua cegama dlaitneuqesnoc thgirypoC © ,9991 0002 gnittuC e g.dgEnihsilbuP llA sthg.idRevreseR oN trap fo siht koob yam eb decudorper ro dettimsnart ni ynamrof .rehsilbu peh tmor fgnitir wn inoissimre ptuohti wlacinahce mr o,cinortcel e,cihpar gsnae myn ayb ehT ,seuqinhcet ,saedi dna snoitseggus ni siht tnemucod era ton dednetni sa a etutitsbus rof reporp lacidem !ecivda tlusnoC ruoy naicisyhpro htlaeh erac lanoisseforp erofeb gnimrofrep yna wen esicrexe ro esicrexe ,euqinhcet ylralucitrap fi uoy era tnangerp ro ,gnisrun ro fi uoyera ,ylredle ro fi uoy evah yna cinorhc ro gnirrucer .snoitidnoc ynA noitacilppa fo eht ,seuqinhcet ,saedi dna snoitseggus ni siht tnemucod si taeht .ksi rdn anoitercsi delo ss'redaer ,gnidulcn i,tnemuco dsih tf otnetno ceh to tdrage rn idni kyn af oytnarra wo neka msreyolpm erieh tdn atnemuco dsih tf orehsilbu pdn arohtu aehT ,y t t i su. lrs be d ioe rst e sbnraooetr reatolpnhio,eitif urTmho h t nfycuittd sd nf aniplunyiefaothataanlior ncrablrseraupaimedppmwhumnitcaod rieht sreyolpme era ton elbail ro elbisnopser ot yna nosrep ro ytitne rof yna srorre deniatnoc ni siht ,tnemucod ro rof yna ,laiceps ,latnedicniro .tnemuco dsih tn ideniatno cnoitamrofn ieh ty byltceridn ir oyltceri ddesua ce bo tdegell ar odesua cegama dlaitneuqesnoc From the Desk of A n t h o n y E l l i s LAUNA MSIH TETIR WO TDEDICE DIYHW retfA erom naht a raey fo gnitriks eht ,eussi I yllanif evag .ni roF lla eht ynniks syug tuo ,erehtsiht dah ot eb !enod eW dah tey ot eb .dezingocer yaD retfa ,yad keew retfa ,keew I mayltnatsnoc dedrabm ohbtiw eht seussi f ot h.gsineawcrierveomA yehT evah wol taf sdoo fdetaerc rof ,mehtyeht evah eritne senizagam detacided ot gnipleh meht esol .taf yehT neve evah seinapmoc dehsilbatseot pleh meht esol thgiew dna teg .tif nO eht ,tenretni %59 fo lla ssentif detaler setis era deraegsdrawot gnisol .taf tuB tahw tuoba ?su tahW tuoba eht syug ohw t'nac NIAG ?thgiew I eveileb tahtruo melborp si tsuj sa tnatropmi dna sa tluciffid ot ,evlos elpoep t’nod eveileb taht thgiewrednu roniht .llew sa seidob rieht htiw yppahnu eb nac elpoep enoyrevE“ stnaw ot eb ”.niht uoY“ era os ”,ykcul yeht lla .yas ,lleW woh emoc I t’nod leef?ykcul nI ym ,dnim gnieb niht si sa tluciffid ot evil htiw sa gnieb .thgiewrevo ,tuB ti tsuj t’nseod.lles .melbor paeva ht’no duo y,knih tyeh t,er aydaerl auo yf io s,nih te bo tstna waciremA sihT launam si ton dednetni ot eb na lla gnissapmocne noitamrofni ecruos rof .gnidliubydob fIuoy tnaw gnihtemos ekil taht uoy dluohs teg dlonrA s'reggenezrawhcS ,koob ehT weN aidepolcycnEfo gnidliubydo BnredoM . sihT koob si a noitalipmoc fo ,seuqinhcet sesicrexe dna spit taht evah dekrow rof em ni ym tseuqot teg ot 081 .sbl I od ton mialc ot wonk ,gnihtyreve tub I od wonk woh ynniks syug nac niagerom muscle. enO tniop ot syawla peek ni dnim si taht ruoy ,teid tuokrow margorp dna lanoitirtun stnemelppuslla krow ni .ygrenys yehT era doog ,enola tub rehtegot yeht lliw leporp uoy ot ruoy laog yrev.ylkciuq sihT si erehw tsom elpoep .liaf yehT reven evah lla eerht ni ecalp rof yna dednetxe doirep fo .emit I .dehsilpmocc a Itah wkoo ldn a,skee w2 1ro ft idid A Word on Consistency : steiir e, hl?l tes Wasfs aemlcs ugmnini aotgterc ee shttn au woo,ys.K.O YCNETSISNOC . uoY nac evah eht tseb ,teid eht tseb gniniart ,eludehcs nioj eht tseb myg taht sah eht tseb ,tnempiuqetub .sselhtrow lla s’ti ycnetsisnoc tuohtiw revO eht tsap owt ,sraey ev’I deklat ot sderdnuh fo elpoep ohw evah yllufsseccus demrofsnartrieht .euqisyhp hguohT tsom fo meht deniart ni yllatot tnereffid ,syaw ereht saw eno nommoc rotanimoned taht deraeppa tuohguorht hcae sseccus:yrots yaD ni dna yad ,tuo yehtdewollof rieht denimreted-erp ,nalp ,yltnetsisnoc tuohtiwliaf . erehT era ynam shtap ot ruoy ,laogtub uoy lliw reven hcaer ti sselnu uoy yltnetsisnoc tup eno toof ni tnorf fo eht .rehto uoY tsum dnifeht ?nehw neht ,won ton fI .hguorht siht ees ot flesruoy nihtiw evird dna noitanimreted uoY lliw ton eb no si hmtargor prof eht tser fo ruoy efil — ylno a we f!shtnom ,oS yrt ot kool ta tisa a mret-trohs .egnellahc nI eht dnarg emehcs fo ruoy ,efil nac uoy droffa a thgils ecneinevnocniot etaerc a citsatnaf euqisyhp — ro lliw uoy eunitnoc ot eb na egareva" "eoJ rof 08 erom ?sraey hcihW sdnuos erom tneinevnocni ot ?uoy tI si emit rof uoy ot ekam a ,dnats dna I lliw wohs uoy .woh sihT launam si ym gnipleh dnah ot lla ynniks sreniagdrah tuo ereht ohw era yppahnu htiw rieht.seidob .ec ie o va hua,cohwyoN (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 2 From the Desk of A n t h o n y E l l i s STNETN O FCEOLBAT .A Weight Training Terminology ................................ ................................ ................................ ................................ ..... 6 Weight Training Exercises ................................ ................................ ................................ ............... 9 Legs ................................ ................................ ................................ ................................ ........... 10 Chest ................................ ................................ ................................ ................................ ......... 16 Back ................................ ................................ ................................ ................................ ........... 22 Shoulders ................................ ................................ ................................ ................................ ... 26 Biceps/forearm ................................ ................................ ................................ ........................... 30 Tricep ................................ ................................ ................................ ................................ ......... 34 Abdominals ................................ ................................ ................................ ................................ 36 Stretching ................................ ................................ ................................ ................................ ... 39 Mass Training ................................ ................................ ................................ ................................ 44 Fat Loss Training ................................ ................................ ................................ ........................... 53 B. Dieting Strategies & Supplements That Work Diet Terminology ................................ ................................ ................................ ........................... 58 Dieting For Muscle Gain ................................ ................................ ................................ ................ 60 SupplementTsh aItn creasMeu sclGea in ................................ ................................ .................. 70 RWeDeao lN leVyei dt amins? ................................ ................................ ................................ ... 75 Muscle Gain Supplement Costs ................................ ................................ ................................ . 76 DietiFnFoLgaro t s s ................................ ................................ ................................ ...................... 77 SupplementFsoA rc celerateFdaL to ss ................................ ................................ ..................... 86 Additional Fat Loss Supplements ................................ ................................ .............................. 91 Fat Loss Supplement Costs ................................ ................................ ................................ ....... 92 Where To Find Cheap Supplements ................................ ................................ ............................. 94 How to Look Ripped for a Photo Shoot ................................ ................................ ......................... 95 Cooking CoMWoeekaaiisngnudhgr t esm ents ................................ ................................ ........................ 97 Planning And Preparation ................................ ................................ ................................ .......... 98 FasFto oadn Eda tinOgu t ................................ ................................ ................................ ........ 101 Grocery Shopping ................................ ................................ ................................ .................... 103 Food Values ................................ ................................ ................................ ............................. 105 Recipes ................................ ................................ ................................ ................................ .... 108 Diet Substitutions ................................ ................................ ................................ ........................ 114 C. gni rttetI hultPleAgoT My Original Program ................................ ................................ ................................ ................... 117 A Sample Day ................................ ................................ ................................ ............................. 121 Staying Motivated ................................ ................................ ................................ ........................ 124 My Personal Training Schedule and Diet ................................ ................................ .................... 126 D. Your Pre-Set Program woH oT esU eh TteSm-aerrgPorP ................................ ................................ .............................. 135 Measuring Your Body Fat ................................ ................................ ................................ ............ 139 12YW-oTeWurierage Rihkont ui tnign es ................................ ................................ .................... 141 Your Pre-Set Diets ................................ ................................ ................................ ...................... 154 Your Daily Schedule and Templates ................................ ................................ ........................... 177 E. MyI mproved1 2W eekP rogram What Am I Doing Now? ................................ ................................ ................................ ............... 183 woH oT esU eh TteSm-aerrgPorP ................................ ................................ .............................. 188 12YW-oTeWurierage Rihkont ui tnign es ................................ ................................ .................... 193 Your Pre-Set Diets ................................ ................................ ................................ ...................... 206 Your Daily Schedule and Templates ................................ ................................ ........................... 229 xidneppA Manual FAQ's ................................ ................................ ................................ .............................. 235 SWaomTrpeklmoepu lta tes/TBelmaPpnalkga etse ................................ ................................ ... 241 (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 3 From the Desk of A n t h o n y E l l i s DE ELNL IU WOTYAHW nI noitidda ot eht stnemelppus dna doof deriuqer denialpxe( ni noitceS )B gnirud ruoygniniart :g n ,dloium elswoa oeiloy rytnwalegulhobotrfp sesn elpaxnEoitiddA Item Description Skin Caliper: Used to measure your body fat. Don't bother getting one that's too expensive $20-$100 — they all have some margin of error. You just need it for a consistent record. If you can't locate one, you can get a good one here https://musclega.virtualis.com/corders.html . Tape Measure: Use for measuring girth of body parts. $1 Blender: esU ot xim ruoy nietorp sekahs ta.emoh $30 Food Scale/measuring cup: Used to measure food weights. This is absolutely essential in determining $15 how much you are eating. I use the Health O Meter version. You can contact them at 1-800-638-3722. Food Storage Containers: I use the Rubbermaid brand. You will need about 9-12 of their #3 size $25 "servin' save" containers to store your meals. You will also need 4 of their small 1/2 cup containers to store your vitamin stacks. Shaker Bottle: You will need a 32oz. plastic shaker bottle to mix your protein shakes when $3 away from home. Cooler: Get the small portable kind. This is used to carry your meals when you are $20 away from home for any extended period of time. Weight Training Belt: uoY lliw deen siht nehw uoy krow pu ot gnitfil yrev yvaeh sthgiew nieht $35 squat and deadlift exercise. This is the only emit uoy lliw deen ot raewsiht belt. If you wear it too much it will prevent the natural development of your lower back and torso stabilizer muscles. I like the soft kind because they conform to your body much better than the leather. Loose fitting clothes You don't have to wear the latest styles in gym wear to workout, but you do and sneakers: need something comfortable and loose fitting. No jeans, no open toe shoes, $100 no tight belts and no lycra (please!). Lifting Straps: These are nylon or cloth straps that are used to increase your grip strength $10 when lifting heavy weights. They allow you to fully exhaust the muscle you are working, without having to stop because your grip was not strong enough. Used primarily for shrugs, pull-ups, deadlifts and barbell rows. Lifting Gloves: These are supposed to protect your hands from becoming calloused. I $15-$20 personally don't use them because they make my hands too sweaty, so these are an optional accessory. (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 4 From the Desk of A n t h o n y E l l i s A. Weight Training (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 5 From the Desk of A n t h o n y E l l i s Weight Training YGOLONIMRET sihT yrotcudortni retpahc lliw og revo lla eht cisab ygolonimret dna stpecnoc taht uoydluohs .elbi s hssg oau ,p ooysl orsr rleItotseibhanwtni geserrb ae.d wa eo emnw rokoIsnk I dluow tsrif ekil ot revoc emos thgiew gniniart .ygolonimret uoY lliw raeh eseht sdrowdesu . yd,ne dee ner ynhstahadeatuaewnhhmatwts r eeeu erdko,sun aynasu omeeestltfpiouq :reniagdraH enoynA ohw sah a yrev tluciffid emit gnittup no ,thgiew yllaicepseelcsum .ssam sihT si yllausu denimreted-erp yb sciteneg dna enob .erutcurts ,yllacipyT eht rellams ruoy stsirw dna selkna ,era eht redrah ti lliw eb rofuoy .thgie wnia got :peR A per ro noititeper si eno etelpmoc noitom fo a ralucitrap .esicrexe roF ,elpmaxe fi uoy did eno pu-hsup morf( eht pu noitisop ot nwod dna kcab,)pu .pe ren oe bdluo wtaht :spe RdecroF sihT si nehw uoy nac on regnol od na eritne noititeper fo eht esicrexeflesruoy dna enoemos yllausu( ruoy )rettops spleh uoy ot eunitnoc gniod .sper sihTsi .h gsu ’o,tneae rh e utat .rlsfeaiaomlawi ufte hccucsnoauOyemr :steS A tes si eht cificeps rebmun fo sper uoy lliw mrofrep erofeb uoy .tser ,oSni eht evob apu- h,seulppmaxe fi I detnaw uoy ot od 4 stes fo 01 ,sper uoydluow .semi tero meerh ttaepe rneh t,tse rneh t,spe r0 1od :ste SpirtS oT od pirts stes uoy trats gnisu yvaeh ,thgiew neht retfa ruoy selcsum liafta taht ,thgiew uoy yletaidemmi rewol eht thgiew dna eunitnoc ot od sperlitnu ruoy selcsum liaf .niaga nehT uoy rewol eht thgiew dna ,eunitnoctuohtiw .gnitser uoY lliw peek gnirewol eht thgiew litnu uoy nur tuo fo .thgiew sihT si eno fo ym etirova fseuqinhcet rof gnikrow ym .sevlac I osla esu ti sa alanif esicrexe ot tsalb ym .specib I semitemos refer ot eseht sa stuonrub ropord .stes s'tI ekil eno gnol tes erehw uoy peek gnicuder eht thgiew litnu uoytsuj .. t tsy t' e o hpvyhn orodmgeangagtotoir ea icnm rleholi Ifssooelgdhat :opmeT opmeT srefer ot eht deeps ta hcihw uoy mrofrep a .per tI nac ebrehtruf nekorb nwod otni eht evitisopnoitom eht( gnisserp pu noitom ni,)spu-hsup dna eht evitagen ro cirtneccenoitom nehw( gniod ,spuhsup ti si ehtecnatsiser tsniaga ytivarg sa uoy era gniog .)nwod I yllausu sserpxe eht ralucitrapopmet rof na esicrexe ekil :siht .1/0/3 ehT tsrif rebmun si eht evitagen ,noitomeht elddim rebmun si eht esuap erofeb uoy nruter ot eht gnitrats ,noitisop dnaeht tsal rebmun si eht evitisop .noitom ,oS fi ew desu siht opmet rof ,spu-llupuoy dluow pu-llup rof a tnuoc fo eno eht( )evitisop dna neht tuohtiw,gnisuap .evita g ereehon et f tr frnhn o outwakfo occndarbuter (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 6 From the Desk of A n t h o n y E l l i s Weight Training YGOLONIMRET evitageN .e sni oc fi reotcehrixtore pten veri cot mcaere gho netfyuenrlohenyWpo :speR evissergorP ehT gniniart tpecnoc ni hcihw uoy yltnetsisnoc esaercni ruoy krow daolta :daolrevO raluger .slavretni sihT si eht tsom tneiciffe dna elbailer dohtem fogniniag .htgnert sdn assa melcsum :eruliaF nehW uoy nac on regnol od rehtona per ni doog .mrof uoY yrt otetelpmoc eht txen ,per tub uoy .tonnac ruoY selcsum evah neeb .detsuahxe tsoM sredliubydob dna lanosrep sreniart etacovda gniniart ot eruliaf rofelcsum .htworg :rettopS enoemoS ohw sehctaw ot ekam erus uoy nac kcar-er eht thgiew ecnoruoy selcsum .liaf s’tahT lla yeht .od uoY lliw yllausu deen a rettops fi uoyniart ot ,eruliaf hguohtla ereht era ynam esicrexe taht od ton eriuqer .srettops ,yllacipyT yna esicrexe taht seod ton eriuqer uoy ot tfil thgiew revo ruoydaeh seod ton eriuqer a .rettops roF tsom senihcam dna llebbmud sesicrexeuoy .rettop s adee nto nlliw :noitcartnoC sihT nac naem lareves ,sgniht tub ni thgiew ,gniniart ti ylpmis snaem gnizeeuqs ro gninethgit eht elcsum uoy era ,gnikrow ta noitelpmoc foeht positive motion. :stesrepuS A tesrepus si nehw uoy etelpmoc a tes fo ruoy niam ,esicrexe dna neht ,yletaidemmi tuohtiw ,gnitser od eno tes fo a tnereffid esicrexe taht skroweht emas elcsum .puorg roF ,elpmaxe fi uoy era gniod hcneb sesserphcihw( skrow ruoy tsehc )selcsum retfa a ,tes uoy dluoc yletaidemmi tratsgniod llebbmud seylf — hcihw osla krow eht tsehc ni a tnereffid .yaw stesrepuSera .sel c rseu uu oemgyy liaobtwta a iefdalfneaars :te stuo-nruB nehW uoy esu a hcum rethgil thgiew naht ruoy tsal ,tes dna od sa ynamsper sa uoy nac litnu ruoy selcsum .liaf I yllausu esu siht rof eht tsal tes foa .esicrex ednuopmoc Compound stnemevoM taht krow a rebmun fo egral elcsum spuorg .ylsuoenatlumis :sesicrexE e s geestnr hssia rTae n sombyisaf east h ge untsrypoatn esafr mo aeyhdtotba .sser phcne bdn astfildae d,stauq sedulcn ieseh tf oselpmax eemo S.ecno Isolation stnemevoM taht krow a ,llams cificeps .elcsum roF ,elpmaxe pecib slrucylno :sesicrexE .selc spuemcird aek uhryq tolswnnooisne tgd,xenpelae cekihrbtow (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 7 From the Desk of A n t h o n y E l l i s Weight Training YGOLONIMRET :msilobateM ehT etar ta hcihw ruoy ydob snrub .seirolac ehT retsaf ruoy ,msilobatemeht erom tluciffid ti si ot niag elcsum ro .taf fI uoy evah a wols ,msilobatemruoy ydob sniag thgiew yrev .ylisae s'tI ton ,ysae tub ew nac retla ruo,msilobatem .sdee nru otiu sple hot :msilob aretuse oamwye oroHctni ¤ ycn ee rusluqaaoeeeyrrmfcnI ¤ ,ee n seoetitdca caar rrpaaeelxdueocmsavoidraC ¤ esaercnI ruoy tnuoma fo elcsum .ssam elcsuM snrub erom seirolacnaht taf ¤ enek isareatutenooriyrcpnI :msilobate mruo yesaerce dlli wtahW ¤ yltneuqerfn idn ayllacidarop sgnitaE ¤ e ygtfdaaootfb nge nc hiragveiaphH ¤ ytivitcanI ¤ )s e eikesr chnofato lolpss as' igceyrshnrduiti oo(tebyeiir dowloaLc ¤ esnetnI ciborea ytivitca skrow( ruoy ecnarudne — ruoy ydob sdnopseryb , t h agcs eni) ngbihmrantrwsueireiomt a wlysaerooehelbrwaotlesm :RMB RMB sdnats rof lisaB cilobateM .etaR tI si a rebmun taht sllet uoy wohynam .snoi t c cssnrtiynediussd uieaouaoofretyjbbtonsluasc :MR1 sdnatS rof enO peR .xaM tI si eht mumixam tnuoma uoy nac tfil rof enoper fo a ralucitrap .esicrexe sihT si tluciffid ot enimreted ,yltcaxe ecnis osynam .y ao lte pnm)iot ce,isdse r,tsssen l,leiugit asfr(otcaf trae HtegraT ehT rebmun fo staebtraeh rep etunim )mpb( dedeen ot eveihca aralucitrap :etaR ssentif ".enoz" ehT tegrat traeh etar rof taf ssol si 041 ,mpb elihw ehtderised mpb rof ralucsavoidrac ecnarudne si 081 ro .rehgih oT etaluclac ruoytnerruc ,etartraeh ylpmis ecalp owt sregnif no ruoy ditorac yretra no( eht edis foruoy ,kcen txen ot ruoy smada ,)elppa neht tnuoc eht rebmun fo staeb rofxis .sdnoces woN ylpmis dda a orez otno taht ,rebmun dna uoy evah ruoylatot .etuni mre pstaebtrae hf orebmun :ciboreA yllaretiL snaem gniriuqer" ".negyxo yllareneG desu ot refer ot esicrexetaht .gnin ne uk, rie dlmfoioi trdeepgn ornl oeoafg rye uspxreooeoostyrmuiuqer (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 8 From the Desk of A n t h o n y E l l i s Weight Training SESICR EGXNEINI ATRHTGIEW ehT gniwollof era eht thgiew gniniart sesicrexe taht I dnemmocer uoy trats .htiw sihT retpahcsi ton oot ,evisnetxe os yllautneve uoy lliw deen erom .yteirav tuB rof thgir ,won tsuj kcitshtiw .eseht esaelP ,daer ,yduts dna ezirailimaf flesruoy htiw .meht ehT sesicrexe htiw eht )*(ediseb .g nT iN rdAsmol Tse fieRahYurOmtRbaPEMVI trah CelcsuM Trapezius Latissimusd orsi Trapezius )sparT( (Lats ) peciB diotleD (stleD ) Tricep Pectorals (Pecs ) Forearm slanimodbA specirdauQ (Quads) Hamstrings Calves (cid:211) Cutting Edge Publishing 1999, 2000 s All rights reserved s www.musclegaintips.com 9