Archive for February, 2014

Seattle, Wa (PRWEB) November 07, 2013

Andy Bolton Strength is a newly updated power training course that helps people get stronger and minimize their injury-risk regardless of their current strength levels. This course is designed by Andy Bolton, a strength coach, powerlifter and public speaker who has over 12 years of experience in teaching other people how to improve their squat, bench press and deadlift quickly. In this course, Andy Bolton provides people with conditioning workouts that help them recover from their heavy strength training sessions. Since Andy Bolton released the “Andy Bolton Strength” course, a lot of clients have used it for learning how to add 100’s of pounds to their squat, bench press and deadlift. Accordingly, the website Vkoolelite performed a detailed overview about the effectiveness of this book.

A detailed overview of Andy Bolton Strength on the site Vkoolelite indicates that this course takes people step-by-step through the process of discovering how to master their bench press, deadlift and squat techniques, and how to eliminate their aches and pains effortlessly. The course also reveals to people advanced methods to develop a powerful mind-set, and step-by-step techniques to perform 10 pull-up variations that help build a stronger back. In addition, by following this course, people will learn how to design conditioning and recovery workouts that can improve their strength, body composition and their health quickly. Furthermore, when ordering this course, people will receive a wide range of tutorial books and bonuses from Andy Bolton. Firstly, people will get the "Powerful Pull-Ups" book, and the “Conditioning and Recovery Workouts For The Strength Athlete” book. Secondly, people will receive the "Explode Your Deadlift" book, the "Explode Your Bench" book, and the "Explode Your Squat" book. Thirdly, Andy Bolton will give people the “7 keys To Quick Recovery From Strength Training Sessions – Recovery Methods” book, and the “12 Week Big Bench Training Program” book. Finally, people will get the “5 Best Exercises For MONSTER Triceps and A Bullet-Proof Bench Press Lockout” book, the “Spartan Strength Secrets” book, and other books.

Aaron Danker from the site Vkoolelite says that, "Andy Bolton Strength is the unique course that introduces to people 3 easy and quick exercises to cure their bad posture and help them get their upper back tight when they squat. In addition, Andy Bolton will offer people a policy of 60-day money back if the ‘Andy Bolton Strength’ course does not work for them.”

If people wish to view pros and cons from a full overview about this course, they could visit the website: vkoolelite.empowernetwork

To know more information about this course, get a direct access to the official site.


About the website: Vkoolelite is the site built by Tony Nguyen. The site supplies people with tips, ways, programs, methods and e-books about many topics including business, health, entertainment, and lifestyle. People could send their feedback to Tony Nguyen on any digital products via email.

Probably the most controversial subject in the world of bodybuilding, is the use of supplements. Should they be used as part of a muscle building diet? The only person who can answer that question is you. You should do your research, check out the pros and cons, and make your decision as to what supplements (if any) you use.

What about vitamins? Are they essential? Or are they a waste of money? Let`s look.

Everybody needs vitamins to keep the body working efficiently and help optomize the metabolism. Vitamins work together with enzymes within our bodies to spark chemical reactions, which is basically what our body is – a whole heap of chemical reactions.

Here are some of the more important vitamins, and what they do;

Vitamin A

This helps to combine amino acids, which help with muscle tissue formation, which is needed for muscle growth. It also helps with glycogen storage.

Vitamin B1 (Thiamine)

Encourages the growth of hemogloben, to carry oxygen around the body.

Vitamin B2 (Riboflavin)

This is a very good assistant with fat burning, and helps to get energy from carbohydrates.

Vitamin B3 (Niacin)

Helps the muscles look fuller and vascular, through vasodilation.

Vitamin B6 (pyridoxine)

Aids protein digestion, your muscle building diet will have a higher intake of protein than normal diets, therefore a larger amount of B6 is needed.

Vitamin B12 (Cobalamine)

Has an effect on the growth of muscles, also aids co-ordination and communication between brain and muscle.

Vitamin C

You could probably write a book about the benefits of vitamin C, but I`ll be brief and just list the main advantages;- production of hormonal steroids, improves iron absorption, aids formation of collagen, anti-oxidant to rid body of free radicals, and , as we all know , it is a good anti viral – protecting against colds and flu.

Vitamin D

Good for calcium absorption – for strong bones and joints. Good for phospherous absorption – improves energy levels.

Vitamin E

As antioxidants go, this is probably the most powerful, it`s the Royal Flush………literally. It flushes out the body`s natural waste products.

From this, we can see that vitamins are essential in your muscle building diet. They are needed to replete those burned-up by intense work-outs. They are also essential to aid digestion in a high calorie, bodybuilding diet.

I hope you enjoyed this

I hope you found this article interesting and informative. Get more articles and info about”>muscle building foods. You can also visit”>The Natural Body Building Experience for nutritional information, weight gain systems and fat loss programs.

The Deadlift – the exercise that has received a bunch of unfair criticism, judgment, and reputation, Even the spell checker underlines it as if it wasn’t a word. In fact half of the people that I ask “How Much Can you Deadlift unless they are in a power-lifting sport or an Olympic lifting sport have no clue what I’m talking about. Even my martial arts friends say:”Deadlift, is that kinda like Squatting?” Some people that I show a video of me doing a Deadlift ask me “What is this exercise, and how is it beneficial? Doesn’t it hurt your back?” And my answer is always this – “No it doesn’t, in fact it make my BACK, LEGS, HIPS stronger, my shoulders broader, my traps bigger and overall gives me the biggest muscle gains, in fact you should do it”.

This article will explain of why people think bad things of deadlift, why they ask questions about injuries and why I answer them they way I answer(see above) and most importantly why is deadlift the most beneficial exercise for everyone!


The reason why people ask a question doesn’t it hurt your back is asked mainly due to them knowing someone or experiencing a back injury from pulling a lot of weight with their back, blowing a knee, dislocating a shoulder and even ripping calluses. All are injuries that can happen but only if one doesn’t exercise proper form. Most chiropractors would agree that if you examined the backs of middle Aged Americans in 2011 they would probably find some kind of spinal problem whether it is central cord system damage or inner-vertebral disks falling out or whatever. And the fact of the matter is that everyone is lifting something off the floor constantly, but because of the improper lift people injure their back. So I think most people that are reading this article would agree that if we had stronger back we would have less injuries, and proper deadlift is the single most useful exercise to strengthen your back especially your lower back, which is the most susceptible to injuries!

There are two ways to perform a deadlift. The standard way, which is when you place your feet narrower than the shoulders, and the sumo way(sumo-wrestler) where your feet are very wide, wider than shoulders. Each way has its benefits, I will focus on a standard one in this article just because I’m trying to prove to everyone that this is the best exercise out there!


The safest and most popular grip is grasping the bar with under/over grip with hand placement slightly wider than the shoulders. If you are doing a sumo wrestler style than sometimes you want to grip over the bar.

FORMHead and chest, shoulders, legs and feet position

Your head should be looking forward, straight in front of you. Chest should be forward as well not down over the bar.

Your feet should be placed narrower then shoulder width with toes slightly turned outward. The best way to determine feet placement is to hang from a pull up bar then release hands and pay attention to how you land. The landing width would tell you the deadlift width.

When you stand up your ankles should be touching the bar in front of you and when you squat down there should be about 4-6 inches in front of you. The starting position is sitting down with knees bent and then your position of power where the meat of the pull takes place is when your knees are about 60% from the vertical and hips being lower than shoulders.


The best step by step description that I read to this day is by Mark Phillipi – one of the strongest man in the world.

Here is the excerpt:

“The deadlift when executed correctly is a push from the floor followed by a pull to a locked out position. The force distribution on the feet places the force on the balls of the feet during the initial push off the ground followed by a transfer to the heel as the bar passes the knees and into lockout. As the bar breaks the ground, the hips must be in the power position although before starting the lift, they can be anywhere that is comfortable. This means there must be a focus on bending the knees and using the legs to drive. Do not let the legs lock out prematurely thereby placing more strain on the back. Always keep the chest above the hips. The bar should just brush the shins when leaving the ground. Try to accelerate the bar from the ground. The faster the bar moves past the knees, the easier the lockout. As the bar passes the knees, drive the head back helping your hip lockout as well. Do not hyperextend the back at lockout. Upon completion of the deadlift, return the bar to the platform slowly and under control. Do not slam the weights off the ground. Be in good position to start another rep, maintaining tightness throughout the body. Pause before starting the next rep, allow the reps to be momentum free. Do not bounce off of the ground.”


The deadlift can be used to develop the work capacity, burn fat, build muscle mass, get a wider back or create bigger strength, but whatever the goal your core strength will significantly increase.

I believe for most people, keeping routines basic is the best way. I myself deadlift once a week and think that it is sufficient to build strength. If you deadlift 2 or 3 times a week those other workouts should be kept as supplemental only and should be done using lesser weight (60% of your max weight) and higher reps. The reason is that your muscles need to properly recover and grow.

The progression should always be work capacity–>strength–>muscle mass. The reason for that is if you warm up your muscle then it prevents injury and gets the muscle used to the exercise thus resulting in quicker recovery. Then you develop strength so that you can lift heavier weights, sorta like conditioning the muscle, and once it is conditioned you go for building the muscle mass with that strength that you have acquired. If you want to be like Arnold Schwarzenegger or you are preparing for a powerlifting competition you can also add the peak phase and that is when you basically lift one time your max or above!

If you are just trying to look better, then I would do the capacity –> strength–>short MuscleMass (one two weeks) and back to capacity, with suplemental capacity (loading phase) workout second time a week.

The bottom line is Deadlift should be a regular routine in your workout. It works out the core which is the most important group of bones and muscles because everything is connected to it. You just need to do it property and than the devil becomes your best friend.

Here is the sample workout that was also published by Mark Phillipi in

It is the workout I use myself and so far have went from 295-380lbs in 6 month.

Week Phase Sets/Reps Rest Interval

1 Work Capacity 10*3 Sets @ 55% 60 Seconds

2 Work Capacity 8*3 Sets @ 65% 60 Seconds

3 Strength Phase 5*3 Sets @ 75% 3 minutes

4 Strength Phase 5*3 Sets @ 80% 3 minutes

5 Strength Phase 3*3 Sets @ 83%, 8*1 Set @ 70% 3 minutes

6 Strength Phase 3*3 Sets @ 86%, 8*1 Set @ 70% 3 minutes

7 Strength Phase 2*3 Sets @ 89%, 6*1 Set @ 75% 3 minutes

8 Peaking Phase 2*2 Sets @ 92%, 6*1 Set @ 75% 3-5 minutes

9 Peaking Phase 2*2 Sets @ 95%, 5*1 Set @ 80% 3-5 minutes

10 Peaking Phase 1*2 Sets @ 98%, 5*1 Set @ 80% 3-5 minutes

11 Peaking Phase Test or Competition

As always please leave your positive and negative comments. I appreciate it!


Yuriy Nagorny

Hello peeps. I am a computer programmer, a martial artist a poker player and simply a good man who is fascinated with technology sports and how the world evolves on the daily bases!  View profile

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