For most of us, winter is either here or on its way.

So what exactly does winter have to do with building muscle?

Everything, actually.

Because winter is cold season.

And if you end up catching a bad cold, it can take a while before you get going again, and this could mean down time from the gym.

I do realize that for some people this could be considered a good thing because they are over trained and the cold will force them to rest.

However, if you are like me, skipping a workout is not really a great option so I thought I would talk about keeping yourself well.

First, however, I would like to point out that I am not a doctor and the following advice should not be taken as medical advice.

These are just my opinions and should be taken as such.

If you have any questions you should consult your doctor or health care professional before following my advice.

O.K.

Now that we gotten that out of the way.

Up first, on my list of things you can do to help keep yourself well.

Sleep, yes, good old fashioned sleep.

Yes, I realize that sleep is not the next big thing, but if you constantly go without enough sleep, there is a very good chance that you will get sick.

So please try for eight hours a night of uninterrupted sleep.

Oh, and as a side effect, you may find your self growing because muscles grow at rest.

Not when you are lifting some heavy iron at the gym.

Up next, is to make sure you are going to the bathroom regularly.

Yes, just like sleep cleaning yourself out is not the thing-of-the-moment, but if you are chronically backed up, I don’t feel this is a good thing for your overall health.

So make sure you are taking in enough fiber so that you find yourself needing to make a visit to the bathroom everyday.

Finally, make sure you get enough variety in your diet.

And by variety, I do not mean switching from chocolate chip cookies, to ones with chocolate chunks.

The variety I am talking about is more of an actual food based variety, for example, if you like apples and have one everyday try switching to oranges for a while and then maybe to mangos.

Same goes with vegetables, if you find yourself always having green peppers, try red for a while, and then yellow, or how about some hot peppers for a change.

By mixing it up you will get a greater range of nutrients.

I know you might be thinking,

Well I take a multi-vitamin, so I am covered.

Yes, I like vitamins too, but think of it this way, do you think science has discovered every single healthy substance.

I don’t.

So by taking in a wide variety of fruits and vegetables you ensure that you are getting tons of healthy stuff and some of it may not yet be known about.

CONCLUSION

I know getting sick isn’t something that most of us think about.

That is until we get sick.

So give my above stay healthy tips a try.

I know if you do you just might find yourself spending less time being sick and more time training.

And to me that’s a good thing.

UNTIL NEXT TIME

STAY HUNGRY

I remember the days when I was a kid, looking at the magazines and reading all the articles.

The author would mention that you really need to take in enough quality protein to grow.

And that, a good quality protein powder would really help.

Good advice.

But there was a problem with it.

First, I was just a kid who had no idea what a good protein powder was.

And second unlike today where you can go to one of the more popular bodybuilding sites and ask for help, there was no one around to ask.

So today I am going lay out one brand of protein that I have used and still use to this day.

And this is Optimum Nutrition’s 100% Whey Gold Standard protein powder.

Now, right up front I want to point out a few things.

First, I am not being paid by Optimum to say this, I just feel their protein is of good quality and is priced right.

Are there other places that I buy from, sure?

As I stated just recently, I love Dave Drapers Bomber Blend.

However, the one thing about Optimum is that they are available just about anywhere.

Second, you get what you pay for.

Third, they have tons of flavors, for me personally I like the double rich chocolate flavor and surprisingly I like this one better than their milk chocolate flavor, because I am usually a milk chocolate kind of guy.

CONCLUSION

I know this is a short post today, but I just wanted to give the young man or woman who has just started out on their bodybuilding journey a reliable source of protein.

Some will say that I left out various companies.

And I will admit that I have.

But again, I am trying to give the beginner a good quality brand that they can trust.

Once they become familiar with the bodybuilding landscape, they can decide for themselves when/if they want to try a different brand for their protein powder.

UNTIL NEXT TIME

KEEP FIT

Anyone who knows me knows that I really don’t like training my arms.

I know this might seem crazy to some, but it really is the truth.

However, I know most young men love training their arms, even though training your arms really is not the correct way to get bigger arms.

So I thought I’d write up a post on the proper way to curl, since most people who curl turn it into some weird exercise that does almost nothing for the arms.

First, right from the beginning I’d like you to start curling with an empty bar.

Yes, you will have to swallow your pride.

The reason I want you to start your curls with an empty bar is because most people use FAR too much weight, thinking that using more weight means more muscle growth.

The fact is, only when you ca use more weight with correct form will it do something for your arms.

Swinging up tons of weight will do nothing for you, except maybe getting your injured.

O.K.

So grab what ever bar you like to use for curling, then flex your biceps and lock your wrists and Slowly begin to do a curl.

Yes, you must keep your biceps flexed throughout he lift and you must do your curls without jerking or swinging.

Do the reps smoothly and in control, but not so slow that they would be considered super slow reps.

At the top, flex your biceps hard and then SLOWLY lower and get ready for another rep.

SOME POINTS

The reason I wanted you to lock your wrists is so you don’t cheat by bending your wrists.

With curls, you must learn to feel your muscles (the biceps) working.

Yes, you will need to use less weight, but think about this for a second, where do you want all the stress to be, on your lower back, shoulders, legs, or your biceps.

Of course your biceps.

So from now on when you do your curls, you must follow these two rules.

If you cannot keep your wrists locked throughout the movement then the weight is too heavy.

And, if you can’t keep your biceps flexed throughout the lift then the weight is too heavy.

Which means you must lower the amount of weight that you are using for curls.

It goes without saying that you should also keep your back straight and not swing the weight up, but you already knew that right?

CONCLUSION

The truth of the matter is that doing curls will not do much to help you build big arms, but I know that most young men will curl away in hopes of building a massive set of arms.

So I figure, if they curl the way I listed above, they will, at the very least, reduce the trauma to the rest of their bodies, by continuing to curl the wrong way, with too much momentum.

UNTIL NEXT TIME

THINK GAINS

With so many people expected to be going online to shop today, I thought I would give you a list of the places that I like to shop for my bodybuilding supplements.

In no particular order, here are the companies I use.

Note: I am not being paid to list any of these places, these are just places that over the years I have used and liked.

I like bodybuilding.com because they carry most brands, and the shipping is ultra fast.

Every time I have used them, my order comes in three days.

Fantastic

Second, is davedraper.com, Dave’s Bomber Blend protein is my favorite; the stuff mixes great, tastes great, and has a great nutrition profile.

Dave’s wife Laree, always answers my emails and she doesn’t come across on the email like she is doing me a favor by taking the time out of here busy schedule to answer my question.

She always emails back and does so in a very nice manner.

Dave’s site carries more than just the Bomber Blend, but that is all I purchase.

Up next is bulknutrition.com, I like bulk nutrition as they have great prices and you get your order very fast.

CONCLUSION

I know the above is a short list, but those are the places that I use, and recommend.

Of course, your results with the above places could be vastly different then mine so I make no claims regarding the service you will receive.

Lastly, think twice before you lay your money down for any supplement that sounds like it will help you gain muscle overnight.

Nothing works that fast.

So be careful.

UNTIL NEXT TIME

GOOD SHOPPING

It’s Friday, and that means another Random Thoughts Of The Week.

Up first I want to talk about Dennis Wolf.

Yes, I’ve talked about him a lot, but that is only because, he was supposed to contend for the Mr. Olympia title this year.

Flex did an interview with him in Muscular Development this month and I will say this.

I totally agree with Dennis and other people on the boards who said this before the Mr. Olympia, when he said is going to dumb Chad.

I would too.

The other thing Dennis has to remember is, and if I remember correctly, Flex brought this up at the end of the interview, if he places high in his next contest or wins it, everyone will be saying how great he is again, so don’t worry Dennis you are only one contest away from being back on top.

Up next, I want to talk about Lee Priest.

I am glad to see that he is going to be competing again.

I never felt like he was given a fair shake, but this is just my opinion.

Regarding the 202 division, and if Lee can do well in it.

It is hard to say, because there are a lot of very good bodybuilders who compete in it.

Kevin English and Dave Henry to name just two.

But Lee competed with the best-in-the-business, back in the nineties, so he know exactly what he needs to do to come in and make a great first impression.

Lastly, I want to make a comment about Bill Starr’s latest column in Ironman.

Mr. Starr, talks about keeping your wrists and elbows injury free.

One point I want to make about the forearms is,

Most people don’t not realize how impress a bowling ball pin set of forearms are.

I know first hand how impressive they can be because I knew a guy with absolutely huge forearms.

Those things were massive and they were seriously impressive.

However, you rarely if ever see an impressive pair of forearms anymore.

Well, that raps up another RANDOM THOUGHTS OF THE WEEK.

I HOPE THAT EVERYONE HAD A VERY HAPPY AND HEALTHY THANKSGIVING!

UNTIL NEXT WEEK

KEEP TRAINING

HAPPY THANKSGIVING EVERYBODY!

Today I would like to share with you an exercise that I wish I had done more of when I was younger.

And this is.

Chin-ups.

I know chin-ups are not fancy, but believe me, they work your biceps hard and since most trainers avoid things like chin-ups and pull-ups because they are difficult, you will have an advantage over them.

Also, while most people realize that wide grip pull-ups work the lats, most people do not realize that pull-ups also work the back as well.

So not only do you get a great biceps workout, but you get some back work in at the same time.

This is not a bad thing in my book considering the fact that you do not see too many people with great backs.

O.K.

So we have established that doing chin-ups is a good thing, now I want to give you a variation on the traditional chin that will pump-up your biceps to major proportions.

THE WORKOUT

Before you attempt the workout you will find below, please work up to being able to do a solid set of twelve chins.

Once you can do this, then you may progress to the following routine.

O.K.

So after you are good and warmed up do a normal chin, and hold at the top for a count and then start to slowly lower your self down, but don’t go all the way down, stop at the half-way point.

Hold at this point for a second, and then pull your self back up, hold at the top for a count and then slowly lower your self down.

That is one rep.

As you can see, this method of doing chins is brutal, but very effective.

A POINT

Work up to being able to hold yourself in the half-way position for ten seconds before you pull your self back up.

Also, when you work up to being able to do a solid set of twenty reps like this, then you can start to add weight.

Lastly, be careful when you do chins or pull-ups, please to not swing or kick your legs to help you get the reps, and do not jerk.

Keep all the reps smooth and in control.

I would rather have you do one smooth, perfect rep, than five reps that were done in terrible form.

Jerking and swinging will only lead to a shoulder injury.

And believe me, this is the last thing that you want.

CONCLUSION

I know doing chins this way is tough, but I know if you work up to being able to do some solid sets in this style, your biceps and back will explode with new growth.

UNTIL NEXT TIME

HAPPY TRAINING

Well, another NPC Nationals has come and gone.

So I figured I’d give my opinions about the contest.

First you have to hand it to Seth Feroce.

This guy came from nowhere and he is now the light-heavyweight 2009 Nationals Champ.

And since, if I understand things correctly, all the class winner at the Nationals get a pro card.

He is now an IFBB pro.

Congrats Seth!

However, this should be a lesson to all of us, it does not matter where you came from, how much publicity you get, (or don’t), if you believe in yourself you can win.

Up next, I must say I feel sorry for Branden Ray, this guy he been close and everyone thinks that his pro card is right around the corner.

This is what I meant before when I talked about Trey Brewer, the guy was so hyped up that anything less than first, was considered a flop.

In all fairness though, Branden Ray was not hyped that much, and since he did lose his job at CNN, that had to play a role here.

So lets hope that Mr. Ray will be back and get that pro card.

A COMMENT

I know a lot of people tell the new pro’s to wait until they have more mass to compete, but I have to tell you, I would compete in the first show I could, especially if I had been an amateur for years.

I’d want to get my feet wet.

CONCLUSION

I’d like to wish all of the competitor’s congratulations, because even if you didn’t get your pro card, just being up on the stage is a victory.

UNTIL NEXT TIME

ROCK ON!

There is a book I have been reading called Born To Run.

It was penned by Christopher McDougall, and is a fantastic book.

The trouble for me though is not with the way the book was written but with what it covers.

The book is about the Tarahumara Indians that live it the Copper Canyons in Mexico.

The run tons of miles and never get hurt and the trouble with all of this is this.

We try to take what they do and copy it.

But there is a big problem with this approach.

The Tarahumara grow up in the Canyons, that is where they live, and run over those Canyons their whole lives.

The way they run, what they do, and how they live, is not some kind of fad.

It is their life.

There is a saying; the body becomes its function.

And to me, this is what happens with them.

They grow up there and their bodies adjust, and get used to living there.

But as I said above, we come along and try and copy the way they run and all that, but you just cannot try and do stuff like that.

O.K.

I know what people will say, well, you do not have to go crazy with it, but you can try and integrate some of their stuff into your current running program.

Sure, and I totally agree with this approach.

But who has the patience for this.

I know I don’t.

I would plunge right in and pay the price for it.

Rant Over.

UNTIL NEXT TIME

DON’T STOP

It’s Friday and that means its Random Thoughts Of The Week time.

Today I want to talk about something a lot of people have talked about.

And that is

How can we go about making Bodybuilding more popular?

And I will add to this,

How can we go about getting Bodybuilding more into the mainstream?

To me there is only one way,

And that is to push guys that are not mass monsters, guys that the average public can relate to.

People like Mark Dugdale, Toney Freeman, Ronny Rockel, should be up there placing higher in contests.

I have nothing against the mass guys, like Markus Ruhl (and I know he is retired) in fact, I really like the mass guys.

But one thing that people have to remember is this,

If you truly love bodybuilding like I do, then yes, you love the mass guys, you love bodybuilding as a whole.

To the general public however, those guys are nothing but gross.

So why would people be interested in the sport.

I thought with Dexter Jackson winning the Mr. Olympia things might be changing, but I am not sure, because then Jay Cutler one again.

I am not bashing Jay, I am just saying, that things were moving in the right direction, but now who knows.

For my last point, I would like to bring up a blast-from-the-past,

Frank Zane.

Mr. Zane won the Olympia three straight times, 77, 78, and 79.

I remember seeing a picture of Mr. Zane with no shirt on and wearing a pair of jeans.

Of course these were seventies style jeans, but to me they looked like a normal pair of jeans, size wise, meaning an average non bodybuilder could have worn them too.

This was a guy that the public could relate to.

Mr. Zane had shape, proportion, everything you could ask for in a bodybuilder.

If the sport of bodybuilding wants to get super popular then the Frank Zane’s of today must be pushed to the forefront of bodybuilding.

That’s it for today.

Since my next Random Thoughts Of The Week post will be after Thanksgiving,

I hope everyone has a very happy and healthy THANKSGIVING.

UNITL NEXT WEEK

TRAIN HARD BUT SMART