Powerlifting, Supplements, Supplement Reviews, Meet Results, and Training Questions & Answers.

INTERNATIONAL POWERLIFTING FEDERATION
World Powerlifting Championships
New Delhi, India
11-01-2009 – 11-07-2009

2010 USAPL California State Powerlifting & Bench Press Championships
Santa Clarita, CA February 6, 2010

WI States & Milw Open
Milwaukee, WI January 30, 2010

Raw HS/Collegiates
Scranton, PA January 30, 2010

Capitol City Clash
Lincoln, NE January 23, 2010

Louisiana States
Lafayette, LA January 16, 2010

USAPL Philly Expo BP/DL Extravaganza
King of Prussia, PA January 9, 2010

APA BATTLE OF THE CAROLINAS
Florence, South Carolina January 30, 2010

Hanover YMCA American Powerlifting Association Bench Bash
Hanover, PA January 30, 2010

2010 APA BENCH PRESS NATIONALS
Hattiesburg, MS January 9, 2010

2010 Missouri State
Carthage, MO February 13, 2010

2010 Arizona State Championships
Mesa, AZ February 6, 2010

2010 Natural Nationals
Oklahoma City, OK January 22 - 23, 2010

Gilmer Open
Power Quest Gym - Gilmer, TX, January 9, 2010

Ouestion of the Month

Question: I have tried everything to improved my deadlifting/grip but nothing seems to be working. I am running out of places to look for any help, can you guys help me? Tom Phoenix AZ.

Answer: To be a good deadlifter one has to first learn to push the weight through the heels of the feet. next the hip/lower abdomen and finally the lower back. Watch most people deadlift and you will see that their hip tend to rise right from the start of the movement and this limits the strength that can be generated and therefore the weightt that can be moved. We are going to recommend three exercises that will help with elevating your hickups in deadlifting.

Exercise #1: The first exercise were want you to practice is Cleans. No jerking of the weight is necessary because that is not what we are after. You said in your letter that their are guys that do Olympic lifting at your gym. Watch the lighter weight class guys and look at the explosive energy they generate at the beginning of the movement. All that explosion goes to the heels and hips to propel the weight off the floor as if it weighs nothing. Its this explosion that you want to capture, and practicing the movement the way weightlifters do will get you that explosive start and push you past the dreaded 3 inch barrier where most mediocre deadlifters crash (experience deadlifters don't loose deadlifts at the beginning most are lost at lockout and because of grip strength).

Exercise #2: Hyper Extensions(Regular and Reverse) are next on the agenda. Both regular and revers hypers should be done. You read about revers hypers this reverse hyper that all over mags and sites that want you to believe they are the holy grail of training wisdom, but they forget that most gyms are not equipped with a reverse hyper machine, but hey they sell one so get it and your problems are solved. WRONG!!!! Reverse Hypers add hips, glutes, hamstring, and lower back insertion strength. Yeah we said lower back insertion strength not lower back strength. Regular hyper when done with the pelvis slightly forward on the pad will complete the strengthening of the lower back, spinal column, traps, and lats. You need all these strengthened to keep your head up and eyes forward as you pull past sticking points. If your don't have a reverse hyper machine substitute by tuning around on the hyper extension bench and placing a dumbbell between you legs and push your hips into the bench as your raise your legs as high as possible on each reps.

Exercise #3: The last exercise we are going to add are Hanging Leg Raises. Hanging Leg Raises, what the hell do these have to do with deadlifting. They have everything to do with deadlifting. One of the biggest buzz words in athletic strength training over the past 15 years has been Core Strength. Core Strength is exactly what we are talking about here, hips - lower back - lower abdominals, THATS CORE STRENGTH! There is nothing more to it. You don't need a balance ball and start doing crunches or some other weird exercise for god knows what. You need to target the muscle group head on with consistent effort and dedication. If your body mass doesn't allow for you to complete 10-12 reps while hanging, use a leg raise bench untill you can. You have to stay on the target muscle groups.

There you go Tom, give tese an goo try and your deadlift should improve by your scheduled competition. Thanks for the letter and train hard and stay healthy.

Shake of Month

Ingredients:

• 24 oz. 2% Milk - This is a weight gainer shake!
• 2 fresh Banana's
• 2 Large tblsp of natural Peanut Butter (Skippy Natural very good!)
• 4 Scoops of MHP Up Your Mass - Chocolate Brownie
• 2 tbsp. Flax Seed Oil
• 10-15 drops liquid stevia (optional)
• 1 tsp of Vanilla Extract

This one damn good weight gaining shake, especially after a good hard workout! Drink this one over the course of two/three servings a day.

Shake Stats:

• Calories: 1429
• Protein: 81g
• Carbs: 152g
• Fat: 71g(28 grams from Flax Oils)

ON NEWSTANDS NOW

Powerlifting Workout of the Month

Regular deadlifting is for regular people, if you want to get your deads moving up you better be power deadlifting!

Today when I look through the magazines at news racks in the major stores all I see are article on every single lift but the one that measures pure raw strength. You can't for the most part cheat with extra denim, kevlar, elastic, or a rocket up your ass. Its so funny to me to watch someone bench 900+ then only pull 650, this amounts to bullshit in my opinion. Powerlifting today is littered with these guys. Most saying I hurt my back and can't deadlift heavy anymore. Thats the same guy that running around all summer long jet skiing, dirt bike riding, and just plain BS'ing. Hey don't get me wrong there are nothing wrong with any of these thing, but don't make pussy ass excuses when it comes to pulling. If you haven't figured it out by now I am talking about the second most avoid exercise after squats, DEADLIFTS.

Proper Deadlift Execution:

There are two styles of deadlifting, conventional and sumo. For bodybuilding purposes, the conventional method will suit your needs more as it utilizes much more back involvement (what we are after). The deadlift will create a thickness in the upper and lower back that you cannot duplicate. The sumo version allows for the use of the hips more and the lats less, which in turn will generate more pulling power, so they say. Seen both styles take world records so in my opinion it just goes with what fits you. Since most people use the conventional style will be concentrating on it use and technique.

With a shoulder width stance, and your toes pointed slightly outward. Keep the bar close to your shins. Squat down keeping your ass down, and arms locked. Grip the bar where the knurling on the bar starts. The wider you stand, the wider you must grip it and the further you then must pull the weight, this obviously requires more work and will decrease your leverages. So instead use a closer stance, hence a closer grip and therefore cut down on the distance of the bar and utilize bigger weights.

Use an over under grip (most use strong hand over). To initiate the movement make sure firstly that your back is flat and not rounded, head slightly up. PUSH YOUR FEET THROUGH THE FLOOR. That is what you should think about, pushing your feet through the floor. Initiate the pull with your legs, not your arms. Do not jerk the weight. Keeping the back flat, keep pushing the feet through the floor, keeping your head up.

Keep the bar in close to your body-it should drag up your shins and remain in contact with your body throughout the movement. Once it passes the knees, throw your head back and thrust your hips out, then lock your knees. Congrats. You have done one rep of the king of the mass builders. On every rep, ensure you let the bar rest completely and DO NOT BOUNCE THE WEIGHT. Also, one word on straps: If you can get away without using them, do so. If your grip is weak, the only way to overcome it is to train it, and nothing trains the grip better than heavy deads.

Assistance Exercise:

Dumbbell Rows: These are executed in power style with body supported by leaning on a bench to support your upper body at a 40°-45° angle. With your arm fully extended forcefully pull the dumbbell into your hip not your chest. Your motion should almost be like if you were cutting wood with a hand saw. Use plenty of weight to restrict your repetitions to 8-10. This exercise is for muscle thickness in the lats to help finish that lockout at the top of the deadlift movement.

High Pulls: Highpulls are not something most people see everyday but are excellent for building a massive shoulder girdle. Highpulls will cap your delts, thicken the trap all the way up to your ears, provide explosive pulling power from a standing position. With a bare bar the ground in front of you get your self a wider grip than shoulder width. With the bar at your waist in one motion with a slight squat until it reach half way between you waist and knees pull it to you chin level keeping your it traveling about 8-10 inches in front of your body. Your elbows and hands should be even at the top of the movement and form what should look like an “L” shape. Your traps should be squeezed, side delts popping out and the muscles of your neck flexed. You are going to have to practice this movement until you can get it right. Once you have it down add weight on to the bar in slow increments(don't worry the weight will soon start to add up). This bad boy will add awesome power to the starting power you will have deadlifting.

Power Shrugs: Shrugs in general are a very good exercise but they are done so crappy by just about everyone you see doing them that it becomes just a tragic comedy to sit and watch them being performed. That why I started doing what I call power shrugs about 3 years ago. For these you need a rack that is bolted to the ground and has all of it safety pins. Oh'yeah make sure the pins are of the heavy duty variety because some say they are and bend like a piece of licorice with placed under stress. Set the rack up as if you were going to due regular shrugs. Position the second pair of pins at the lowest hole provided on your rack. due two warmup set of about 8-10 reps. Now load the bar with your max weight. This is wear the fun begins! You are going to due 6 very explosive reps with a pause of 3 seconds at the pins to kill all momentum. Each and every rep will begin from a dead stop. You will pull each rep a if your life is in danger, trying to force your shoulder through the roof at all time using as little cheat as possible. This shit along with DB rows makes locking out at the top of heavy deadlifts a fucking breeze.

Hypers: Hyper extension are the forgotten exercise in most trainers arsenal. Hyper regular and reverse both strengthen the hip flexors and have dramatically improve some's pulling power. When doing the standard version of hypers be very careful and don't jerk your self up but use a steady and smooth movement focusing of a good stretch with a hard contraction at the top. When doing reverse hyper use the same focus as the regular version. If you don't have access to a reverse hyper machine just turn around on the regular version and position your self so your hips are over the edge and your navel is resting on the pad. You should be able to get extension of you hips. For resistance just position a dumbbell between you legs at the back of the calves right below the knee joint. Hypers both regular and reverse help tremendously with forcing the hips forward as you pull through the deadlift.

Pull it all Together:

• Heavy Deadlifts - 7-8 Sets 135x10, 225x10, 405x8, 495x8, 585x6, 675x3, 725x2, 725x2
• Heavy Dumbbell Rows - 3 Sets of 8 reps 150 LBS
• Power Shrugs - 5 Sets 6 reps 700 LBS
• Regular Hyper Extensions - 3 set of 12 reps BWT

• Speed Deadlifts - 5 sets 135x10 225x10 (Speed sets - 3 reps 5 seconds) 405x3, 405x3, 405x3
• High Pulls - 5 sets 5 reps 135x5 225x5 275x5 315x5 365x5
• Dumbbell Rows - 3 sets 10 reps 100 LBS
• Reverse Hypers - 3 set 10 reps BWT + 20 LBS Dumbbell

• Front Pulldowns - 4 sets 10 reps 200x10, 250x10, 300x10, 300x10 (Weight stack only goes to 300 LBS)
• Dumbbell Rows - 3 sets 10 reps 150 LBS
• High Pulls - 6 sets 3-5 reps 135x5, 225x5, 275x5, 315x5, 365x3, 365x3

That it! They are not some mind bender workouts. Its straight forward, hard as hell and result producing. Remember to eat big to get big. So get off your ass and start training!

Enough ranting form the BullDog, until next tile train hard, train heavy, train smart!

If you have any meets you want us to give space to drop us a line Powerlifting@Pro-Athlete.net and we will try our best to include your report in our next update.

Powerlifting Supplements - Reviews

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Are you tired of carrying 10 bottles in your gym bag?

You have your bottle of:

• BCAA's
• Glutamine
• Nitric Oxide/NOS
• KreAlkalyn creatine
• Essential Amino
• Beta-alanine
• L-Norvaline
• Citrulline
• Carb drink
• Insulin mimickers and the list goes on...

Finally, get all your workout essentials in one product:

• 10 Essential Hyper-Growth compounds all in ONE product
• Fastest absorption of Anabolic nutrients DURING your workout
• Increase cell hydration
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• SUGAR FREE, stimulant free & non-bloating
• Quality ingredients that maximize anabolism before, during & after your workouts

Imagine liquid gold flowing through your blood delivering anabolic rich nutrients into the muscle!

Harness the anabolic power of quality ingredients to build muscle, increase strength, enhance recovery and speed fat loss. Heavily researched ingredients that own the power to create the ultimate anabolic & anti-catabolic reactions giving you the most profitable workout imaginable. One look at our scientifically engineered formula and you can see that we held nothing back to feed your body critical and powerful hyper-growth compounds. Using the finest quality and fastest absorbing ingredients, Hyperbolic 10 is the one product you should always carry with you in your gym bag!

Increase blood volume + Increase Cell Hydration + Increase Oxygen + Nutrient delivery = Phenomenal muscle growth!

Hyperbolic 10 is the complete all-in-one product to maximize anabolism within your 3 vital windows of muscle growth & recovery.

Hyper-deliver nutrients during your greatest Windows of Anabolic Opportunities:

• Anabolic Opportunity #1: Prepare your blood, muscle & mind by igniting them with anabolic nutrients before you train. Consume 1 serving 1 hour before workout. Within 30-45 minutes your veins will be surging with necessary muscle building nutrients for an anabolic/anti-catabolic state in the gym.
• Anabolic Opportunity #2: Consume 1 serving DURING your workout to capitalize on increased blood flow to the muscle. During your workout is the ideal opportunity to feed free form BCAA/EAA, Kre-Alkalyn creatine, NO, glutamine and glycogen to super-saturate muscle cells. A Å“pumped muscle is the ideal opportunity to deliver up to 20 times the normal amount of anabolic/anti-catabolic nutrients into the muscle cells.
• Anabolic Opportunity #3: After your workout, hit your body with 1 more serving and refuel your amino acids, ATP and glycogen stores to maximize recovery and maintain a rich anabolic state.

The cutting edge science of Hyperbolic 10:

Karbolyn - A bio-engineered Å“super fuel that is a quick absorbing carbohydrate. Due to its unique patent pending Å“enzymatic milling process, Karbolyn is absorbed 80% faster than dextrose and maltodextrin. Because Karbolyn moves through the stomach very quickly, it acts like a pump and pulls nutrients and water into the bloodstream. A fast transportation system is vital if you want your nutrients IN the muscle DURING your workout!

BCAA/EAA - These are the Å“building blocks of muscle tissue. If you are deficient in BCAA/EAA, your muscles simply wont recover and grow. We used the fastest absorbing free form BCAA/EAA available to supply your muscle tissue the required Å“blocks for rapid muscle growth. Whey protein can take hours to digest. Whey protein is not what you want to drink while you are working out. Speed and quality are critical to help feed your muscle cells before, during and after your workouts. While EAA are very important for hormones, energy, nutrient uptake and calcium absorption, BCAA are the most important for muscle contraction. You can be assured that Hyperbolic 10 uses the quickest absorbing and precise ratio of BCAA to EAA to give you superior gains in lean muscle mass.

Kre-Alkalyn - A patented, ph-correct creatine that is the only creatine 100% stable in liquid (see chart). All other creatine products on the market convert to creatinine in liquid. Why would you ever want to drink a bio-waste that is 100% useless while you are working out? Research has found that creatinine is the cause of the puffy "bloated" look, cramping and diarrhea. Kre-Alkalyn is the only creatine 100% absorbable and stable in liquid and is safely delivered to muscle cells. Strength, power, intra-cellular volumization, along with a hard, vascular looking body is what Kre-Alkalyn delivers! Since Kre-Alkalyn does not convert in liquids, users only need 1.5-3 grams per workout. That is like taking 15-30 grams of creatine monohydrate but without the nasty side effects. Kre-Alkalyn is a proven champion.

Glutamine - 60% of free form amino acids found in skeletal muscles is L-glutamine. Scientific studies suggest that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Glutamine becomes essential under stress, such as an intense workout. If glutamine levels are low, the body will rob muscle tissue of glutamine and muscle break down can occur. Glutamine has proven itself as a powerful cell volumizer and helps muscles maintain cell hydration and blood volume. If you want to get bigger and recover faster you need glutamine before, during and after your workout!

Arginine - converts into the powerful signaling molecule Nitric Oxide (NO). NO increases blood flow to the muscle. NO is the primary factor in helping your body make and sustain a muscle pump. Research suggests that you need NO in order for IGF-1 to boost muscle growth. Finally, NO influences satellite cell activation (baby muscle cells) and helps them fuse with muscle fibers. Hyperbolic 10 uses the finest forms of Arginine to help your muscles grow bigger, faster! O2, Insulin & Delivery complex- Rapid absorption, increase in oxygen delivery, increase in NOS, and lactic acid removal are vital to muscle cells during a workout. These small, yet highly effective compounds actively support muscle pump & growth. These powerful aides put the finishing touch on the worlds greatest & most complete Anabolic workout formula!

Hyperbolic 10 is:

• Sugar Free
• Caffeine Free
• Stimulant Free
• Non - Bloating

Our Conclusion:

The stuff works BIG TIME! This is not just a bodybuilding supplement, its a supplement for anyone who trains hard and competes! Period!! Adjust your dosage according to bodyweight, those weighing over 250Lbs may need a extra scoop. Test first before adding the extra scoop. This stuff works big time, get yours today! [Order]

Muscleology
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Nitro-Pro

Optimize Muscle Nitrogen Retention Levels!

Nitro-Pro is a sensational new 100% whey isolate protein powder, available in both vanilla and chocolate flavor. This unique formulation combines 30 grams of protein, sweeten with stevia and low sodium (10m) along with superb taste in each serving (1 scoop).

Whey isolate is one of the purest proteins available and contains the essential amino acids required to build healthy muscles and tissues. Nitro Pro contains L-arginine, which according to recent research increases blood circulation, muscle mass, reduces the healing time of injuries and improves the body's immune system.

Although there are many protein powders on the market today, the ingredients of Nitro-Pro provides you with all the essential ingredients to build muscle.

Product Highlights:

• Fast absorption
• Easy to mix
• 30 grams of the strongest protein

Our Conclusion:

This is some good shit! All testers loved this product. Very good supplemnt when taken alone or with any pre-workout formula. A great tool box addition that is very economical also. The stuff works big time get yours today! [Order]

G.A.T.
:: Presents ::
Testagen Depot

Mass And Hardening Compound!

Testagen is the most scientifically advanced, comprehensive, size, and strength Pro-Anabolic currently available without a prescription.

The relatively fast-acting compounds in Testagen may significantly optimize anabolic activity and muscle hypertrophy in trained individuals (when used as directed). You may aggresively induce increased muscle belly size gains that are qualitatively visably harder and denser.

The minimal water retention makes Testagen a very desirable anabolic for bodybuilders and athletes interested in building a solid foundation of quality mass or cutting up with minimal aromitization and ultra low toxicity.

Scientific Note: Proper testosterone levels are responsible for enhanced libido, energy, immununity, increased fat loss, gaining and building lean muscle mass.

Product Highlights & Nutritional Notes:

• To gain size fast, train with lower reps and maxing higher weights
• Keep your protein intake high & frequent (1.5 grams/lb body weight daily)
• Consume ample BCAAs and Vitamin C after every workout
• Take 10-20 grams of creatine (monohydrate or ethyl ester) daily
• Take L-Glutamine after training and before bedtime
• Drink high glycemic carbs (juice) after every workout (to optimize insulin)
• Get plenty of sleep and drink at least 8 glasses of water daily

Our Conclusion:

Excellent, excellent product for those competing in strength sports. This product delivers muscle building proteins, and amions into the muscle cells. As well as witamins and minerals for endurance and increased power output. Very effective...(42 Servings) for the value. Great toolbox addition! [Order]

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