Don't Make This Abs Training Mistake!

Check out any local gym and you'll see inexperienced lifters training their abs with endless sets of situps and crunches, right?

While the abs are predominantly made of Type 1 (endurance) muscle fibers and respond to slightly higher repetition ranges,your abs are made up of muscle just like any other part of your body. Therefore the best abs exercises to get that "cut" look are those that are resistance-based and treat them like any other muscle.

But there's a special little trick you must know in order to maximize your abs training on your way to having a stacked 6-pack.

In fact, ignoring this principle, could force you to develop "lopsided" abs that are so common among beginner bodybuilders.

Let me share this secret with you now...

The main abdominal muscle you want to be working when training your abs is your "rectus abdominis", that sheet of rippled muscle that goes from your rib cage all the way down the front of your body to your pelvis.

What's unique about this abdominal muscle group is that the upper abs can work separately from the lower abs (to some extent)...BUT when you work your lower abs exercises, your upper abs are ALWAYS working as well.

This is why most people (including myself from years of military training focusing on upper abs) had overdeveloped upper abs but underdeveloped lower abs.

Here's how to correct this...

Make sure you train your LOWER ABS first in your abs workout (ALWAYS!) which brings both upper and lower abs into the workload!

If you don't work your lower abs first, you exhaust your upper abs too soon and when you DO target your lower abs, your upper abs will fatigue too fast and you'll end up with "under-targeted" lower abs.

So the best exercises for lower abs are:

* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises<

And then follow up with the best upper abs exercises:

* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

3 Strange Chest Exercises...For "Trouble Spots"!

One of the most troublesome areas for guys looking to develop a lean, muscular body is their CHEST! Some struggle with adding ANY mass to their pecs while OTHERS find certain AREAS of their chest are "underdeveloped" more than others.

In some cases, this is a matter of GENETICS... In OTHER cases, it could be that you're simply not training with the correct EXERCISES to "micro-target" these lagging sections of your chest. So here are 3 "strange but POWERFUL" exercises for the most common CHEST CHALLENGES:

Target: Upper Chest

Forget boring old inclines! Do this instead...

...Smith Machine Presses To The NECK!

Lie flat on a bench with the Smith Machine bar right at your NECK instead of your chest. Grab the bar slightly wider than shoulder width and press as normal (2 seconds up; slow 4-count on the way down). Keep your elbows flared OUT and really concentrate on feeling a good stretch in your upper pecs at the bottom of the movement! Go for a good "pump" at 8-12 reps!

Target: Inner Chest ("Cleavage")

This one comes from the underground iron pit of max security PRISON YARDS. (Don't ask how I got this.)

Lie flat on a bench and grab ONE SINGLE DUMBBELL that's slightly LESS than the combined weight you would normally use for 2 dumbbells. (So if you normally press 60lbs in each hand, grab a 90 or 100.) Maneuver your hands so you can wrap both around the handle (tricky, but you'll figure out how to overlap). Now, holding the weight so it's facing up and down your body (lengthwise), press the weight as normal. At the TOP of the movement, press your pec muscles together HARD and squeeze (HARDER!) for a 2 second count.

Target: Lower Chest

Dips...Dips...Dips...* BUT *...

Rather than keeping your feet BEHIND you...stick them out in FRONT of you! On the dip bar, keeping your legs straight, bring your feet out in front so your body is in a "V" shape. Keep your elbows flared OUT away from your body as you lower yourself down and focus on LEANING FORWARD. Come down far enought that you feel a good stretch in your pecs. Bringing your feet to the FRONT actually places more emphasis on your lower chest muscles instead of your triceps that tend to give our the earliest.

Also, don't "lock out" at the top of the dip movement!

Stop about 6 inches short of the top to keep the stress on your chest!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Self Defense Groin Kick Secrets

The self defense groin kick is without a doubt a valuable technique in close quarters combat! (Any guy who's ever racked himself on the crossbar of his bicycle knows that!)

But there's a bunch of mistakes that many martial artists make when executing a groin kick for self defense...

...mistakes that can actually end up hurting YOU as a result if you don't do pay close attention to these aspects of your technique.

Self Defense Groin Kick Secret #1: Use In Close Quarters Combat!

Don't go for a groin kick from far away!

As men, we have a subconscious radar that register when someone is going to hit our groin. This makes it harder to deliver an effective groin kick because he's more likely to turn to avoid the kick as an instinctive reaction.

Self Defense Groin Kick Secret #2: Beware The Headbutt!

Self defense groin kicks, when used as taught in most "traditional" training settings, use a "linear" approach that places the martial artist directly in front of their attacker.

But the way the body naturally reacts when hit with a groin kick is to instantly bend forward.

If you attempt a groin kick for self defense when you're right in front of your attacker, this places you right in the way of your attacker's head as it comes crashing down in an involuntary reaction.

Needless to say, you don't want to transform your groin kick against your attacker into a "headbutt" that takes YOU out of the fight.

This IS for "self defense" remember! ;-)

Self Defense Groin Kick Secret #3: Attack HIGH First!

You can stop the natural "headbutt" reaction by first striking high to your attacker's body.

This also makes sure that he doesn't see the groin kick coming and you can deliver more power in your technique.

Self Defense Groin Kick Secret #4: Shift Your Body!

The secret to proper execution for a self defense groin kick then is to kick while shifting your body slightly to the SIDE as you kick.

When you execute this technique in this way, you can actually deliver more power AND make sure you're out of the way should your attacker's head lurch forward.

Consider all of these techniques the next time you train for the self defense groin kick!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Unleash Bone Crunching POWER in Your Kicks!

Are your kicks powerful? Oh sure, you may be able to smack the hell out of a heavy bag with a well placed front snap kick or your favorite roundhouse.

But I'm talking real organ-churning POWER!

Unfortunately a lot of kicks work far better in TRAINING than they do in a real life street attack scenario.

This is because real "power training" that takes place in many martial arts schools is done with repeated motion against a striking pad.

The intention of this type of training IS to "kick hard"...but to also follow up with ADDITIONAL kicks as part of a drill.

But when done correctly - with real power - you should only need ONE SINGLE KICK to finish the job or give you an open target for an easy fight-ending follow up strike.

Here's how to do it...

First, it doesn't matter WHAT type of kick you're launching...it's the PRINCIPLE OF POWER that is most important.

You see, in close quarters combat, one of the methods I hold as a foundation is to constantly be in FORWARD MOTION as you fight.

This ensures that YOU "own" the offense and your attacker is focused on defending himself rather than striking you.

Understanding this principle, when you deliver your kick, you should focus on kicking THROUGH your attacker and dropping your foot down where HE is (was!) standing.

This goes against many training drills which have you retract your kicking leg back into your "ready stance" to prepare for the next kick.

In addition, driving your foot THROUGH your attacker and dropping down, projects the momentum of your foot, deep into his guts or smashes through bone much better than "static" kicks that instill the instinct to retract the kick.

So even when training with a heavy bag, train one kick at a time and focus on kicking and stepping straight down (with the kicking leg) to INCREASE POWER...maintain FORWARD MOMENTUM...and OWN the offense!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

The Great Protein Lie

Protein supplements are a staple in any bodybuilder's supplement arsenal.

Depending upon who you listen to, you'll get different answers for "how much protein" you should consume in order to build muscle.

Bodybuilding magazines and supplement manufacturers tell you you should consume at least "2 grams of protein per pound of body weight" because you need all that protein to recover from your workouts and increase muscle mass.

But are they blowing these dosages way out of proportion?

I mean, supplement companies who promote massive dosages (I've seen up to 5g/lb of body weight!) couldn't POSSIBLY be trying to get you to consume more of their product so you'll go and buy another tub-o-powder, right?

Fact is, I was labeled the "village idiot" for years from so called "experts" for my statements in my Optimum Anabolics Program where I've said that the body CAN'T use much more than 20-30g per meal.

Even more insane were my experiments where I proved how the body can actually build MORE muscle WITHOUT protein! (Strange but true!)

Well a recent study looked at just how much protein is "enough" and how much is "too much".

Protein Study: How Much Protein Should You Consume?

A group of highly trained athletes consumed one of five different doses following a bout of resistance exercise.

* Og: The "control" group
* 5g
* 10g
* 20g
* or 40g

Following exercise, ALL groups increased muscle-protein synthesis, but the 20g dose produced nearly DOUBLE the amount of muscle-protein synthesis than the control group!

The 40g dose was even higher, but not by all that much. Therefore, it appears that even after resistance training, your body can only USE so much protein (somewhere between 20g and 40g) and then the rest gets burned up as fuel.

Even in Optimum Anabolics, I recommend way less protein than most people take in (1.17g/lb of LEAN body weight) with about 25% of your daily protein requirement taken IMMEDIATELY after training.

By not consuming "too much" protein, your body can focus on burning FAT for fuel instead of the excess protein.

So stop overdosing on protein, will you?

Consume about 20g in 5 meals throughout the day and add a separate 30-40g serving immediately after your workouts to ensure full muscle-protein synthesis when you need it the most.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

The "Clinch" and Defending Against Multiple Attackers

When you're facing a situation where you have to use self defense against multiple attackers, getting locked up in the "clinch" with one of your attackers is a bad, bad place to be.

The clinch is where you and another person are head-to-head with your arms locked onto each others' upper body, fighting for position and an opening to quickly defeat the other.

The problem versus multiple attackers is that while you struggle for position, you're an easy target for your attacker's buddies who are quickly coming to his rescue!

Here's one technique that will help you quickly defeat the clinch and even help you gain an advantage over defending against multiple attackers:

First, in the clinch, you ALWAYS want to have the "inside" position where your arms and hands are on the inside of his arms.

If his arms are on the inside, your attacker can easily upper cut you or strike any number of other targets along the "center line" of your body.

For this technique, while your attacker's clinch has his hands on the back of your neck, fighting for superior position, you'll reach up with one hand and reach over the same side arm of your opponent.

Reaching high over his arm, swing your arm out and down in a circular motion, trapping his arm in your armpit.

As you continue this movement, you'll naturally put an elbow lock on your attacker and defeat the clinch.

As the elbow lock takes effect, you'll also notice that his body reacts by opening him up and getting him on his toes.

From this position, while you have him locked up, reach up with your other hand and grab his throat in a choke hold.

You now have full control over your attacker and can easily look around for multiple attackers.

If needed, you can throw your attacker into another attacker...

...you can snap his arm to quickly take him out of the fight

...you can use his body as a shield against multiple attackers

...you can throw him over a chair or against a wall and escape

...your self defense technique options are practically unlimited!

Practice this clinch and multiple attacker defense technique with a training partner and you'll easily see how effective it can be!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Digestive Enzymes

You've probably heard the term "you are what you eat", right? But it's not exactly what you EAT that counts, but what you USE from what you eat. And this couldn't be more true for skinny "hardgainers' who have a hard time growing muscle! Why?

Because you can eat all the protein you want, but unless it makes it to your muscles to help them rebuild, you'll continue to look more like Olive Oil than Popeye! You see, "skinny" men and women tend to have an overabundance of the "stress hormone", cortisol. Cortisol actually plays a useful role in our bodies but for hardgainers, its catabolic effects are a real hassle as it inhibits important protein synthesis. That means less protein available for repair of muscle tissue...less size...and MORE frustration! Add to this that the digestion of proteins actually burns more calories than any other nutrient and you can see why you CAN'T follow the same "protein plan" as others who can gain muscle more easily.

What's the solution?

Try adding DIGESTIVE ENZYMES to your meals! Now you may think that digestive enzymes (that include either pepsin, papain, or papaya) are just for sandal-wearing hippies who smell like patchouli...but you'd be mistaken! In fact, digestive enzymes help to break down nutrients from the food you eat into usable energy. But another finding dug deeper and found that enzymes improved the absorption of amino acids and increased nitrogen retention.

In a recent clinical study, respondents who consumed digestive enzymes with their meals showed an increase in protein synthesis with free amino acid levels up by 100%...branched chain amino acids (BCAA's) by 250%...and nitrogen retention by 32%! In short...MUCH better support for muscle repair and growth. And enzymes can be especially useful for hardgainers in yet one more way... Since protein uses up more calories in digestion, enzymes can speed up the process, reducing the "thermic effect" of ingested proteins and help you better maintain a caloric surplus for weight gain!

This is one of the reasons why I've included it as a cutting edge addition to the workout program in my "Hardgainer Project X" program designed specifically for the challenges of "skinny guys" at www.HardgainerProjectX.com

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

How to Read a Knife Attack

There is no "bluffing" in a knife fight!

When the knife comes out, you have to assume that it's "go" time.

But how your attacker HOLDS his knife can give you insight into his mind...and how to plan your attack!

First, understand that this is NOT a "be all - end all" assumption of how an edged weapon attack goes down. There's no such thing as a scientific response to any attack and especially so when it comes to defending against a knife.

But after reviewing hours of real street fight edged weapon attacks, I've discovered some common characteristics in HOW men attack based simply upon how they're holding the knife.

I break these down into 3 different categories:

1. The "Show-er" - This knife grip, where it's held with the point up or facing out with the thumb forward, is the common grip of the street punk who wants to "show" the weapon and threated, but typically isn't looking for blood.

The hope is that just by showing you the knife, you'll comply with his wishes and hand over your wallet. Do so and keep your distance.

2. The "Hider" - This grip can either be with the point up or down but is most often held close to the body as a way of hiding the weapon, both from you (maybe) or bystanders (definitely).

This is a more dangerous position because this most often reveals that he's ready to attack if needed, but it's more of a "wait and see" mode. Your reaction may determine whether or not he attacks.

Diffuse the situation as best as possible and be even more ready to defend yourself should he attack and not accept your apology or submission.

Finall, there's the most dangerous...

3. The "Psycho" - This is the grip where the point of the knife is facing down as the hand is held out in front...the typical overhead stab position!

The only reason for this grip is to draw blood and as humans, we instinctively know this yields us the most force and hits the most vital targets: the head and neck.

If someone is holding the knife like this, be fully prepared to not be able to talk your way out of it.

Look for an "equalizer" such as a chair, branch, etc. that will allow you to keep them at bay and plan your escape!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Hockey Fight Close Combat Technique

Every fight in a hockey game is a close quarters combat scenario.

In fact, it's made even more difficult to do any real damage to the other opponent due to layers and layers of padding and you're trying to launch an attack on two thin blades of metal on a slippery surface.

Given these conditions, these guys have had to learn some pretty nasty (and EFFECTIVE!) techniques to get their licks in before they're broken up by the refs.

And there's a LOT we can learn from these experienced fighters!

Here's a self defense technique that works just as well in the street as it does on the ice...

Close Quarters Combat Hockey Fight Trick

It's very typical to get wrapped up into a "clinch" in a real street fight.

In this position, you and your attacker are struggling for dominance and you may only have seconds to either gain an offensive position before he either gets in a good shot or his buddies come up to give him a hand.

In hockey fights, one of the best ways that players gain dominance is by using the other player's clothing.

Here's how it works...

When locked up head-to-head in close combat, reach over your attacker's shoulders with one hand (preferably your non-dominant hand) and grab the back of his shirt as far down as you can.

Next, simply pull it up and OVER his head and once you have it covering his face, twist it around to the side of his neck to wrap him up tight.

This will give you control over his body because you now have full lateral control over his head, and as we know...where the head goes...the body will follow!

This makes it possible for you to throw your attacker over a chair or into another attacker if you're fending off multiple attackers.

But your biggest advantage is that yoru attacker won't be able to see anything and this gives you some pretty easy targets to strike with your dominant hand.

Do your damage...then get away!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Bar Room Fighting

After a good hour long shower to scrub off the gunk and camo from our two week stay in the field at Ft. Drum, my buddy Mike and I had set out to the local watering hole to relax with a cold one.

Now Mike was one of those all-around "good old boys" from Texas and had a strong sense of right and wrong and standing up for people was in his blood.

Admirable, yes...but was seriously put to the test that night and some hard lessons were learned.

Sitting at the bar, I could sense Mike getting a little agitated. When I asked what was bothering him, he said that he had been listening to the guy behind him giving the waitress a hard time and making sexual comments that she had been trying nicely to avoid.

I told him to let it go but Mike was always ready to put on his "white hat" when the need was there. He turned around and finally asked the guy to "cut the waitress some slack and just enjoy his drink." Well, anyone as drunk and obnoxious as this guy would be hard pressed NOT to puff out his chest and, while telling Mike to "mind his own f*&%ing business!", started advancing.

Mike saw it coming and it wasn't hard to meet the stumbling idiot halfway and land one on his chin to send him reeling backwards over a chair.

It looked like the guy was out of the fight and Mike had decided he had taught him a good lesson, one that he'd never forget.

That was until a glass of beer missed Mike's head by about 2.7 inches as he was turning away! The fight was on and the guy's adrenaline had kicked in...HARD!

He tackled Mike at the legs and the two of them were soon tangled up on the floor as people were scrambling to get out of the way.

The fight didn't last long because the bouncers were already on the move and were able to pull them apart. In the end, we were all escorted out of the club, slightly bruised, one damsel out of distress, and some valuable lessons learned by Mike.

Here's my view (and I'd like to hear YOURS! Leave a comment on the blog!)

1. Be sure your decision to START a fight is based upon "need". That is, to stop an actual attack on an innocent person or to defend yourself in a serious "beat-or-get beaten" or "kill-or-be killed" scenerio.

2.) Don't start something you're not fully prepared to follow through on. If you're not completely committed to leaving someone in a crippled mess at your feet, then you're not yet prepared to fight. You may start out trying to do "minimal damage" but the other person (as well as 2 or 3 of his friends) may be MUCH more committed to teaching YOU a lesson in return!

3.) Once you make the fateful decision to strike, DON'T STOP!

Using the techniques many of you have learned from whatever style of fighting system you're training in, it only takes 5-7 seconds to strike 5 devastating targets on an attacker's body. Assume you need to USE THEM ALL, but don't be surprised if he's completely out of the game after 1-3.

Just BE SURE he's out of the game! Be aware enough to tell when he won't get back up and when one more strike would be "excessive".

You don't want to kill someone unless it's a life-or-death situation.

4.) Remember these rules: STRIKE FIRST - STRIKE HARD - STRIKE REPEATEDLY!

5.) Don't stand around to admire your work!

You never know when the attacker's friends will reach out and give him a hand by hitting you over the back of the head.

Immediately scan the entire area for other attacks heading in your direction. If there are...take them out! If not, know where the exits are and get the hell out of Dodge!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

An Old School Bodybuilding Trick For A Smaller Waist!

Whatever happened to the "old school" days when pro bodybuilders had tiny waists that gave them such an incredible "V-shape"?

Look at all the juiced-up pro's now...waists the size of redwood trees! When did THIS become sexy?!

Forget it...what you REALLY want is a hornet-like waist that will make your shoulders and chest appear even BIGGER as you strut your stuff out on the beach this summer! Here's a trick from the "old days" that works GREAT for keeping your waist cinched up tight...and doesn't require 1,000 situps!

Old School Ab Tightener Trick

Do this exercise once every single day. (I do this first thing in the morning when I wake up and I'm lying in bed - can't get any lazier than that, right?)

First thing you do is exhale while pulling in your abdominal muscles like you're trying to suck your belly button all the way to the back of you spine. Hold it and contract for a 10-second count and then release. Take a 5 second breather and then repeat this procedure another 3 more times. This'll wrap up those core ab muscles nice and tight like you're strapping on a girdle! A lot of people taking my "Combat The Fat" fat-melting program ask me what's the very first thing I do in the morning to get the day started.

Well THIS is it! Give er a try and you'll see why!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

The Secret to a Devastating Elbow Strike

One of the most devastating strikes you can use in close quarters combat is the elbow strike.

However, many people don't understand the dynamics of this powerful move and end up getting it completely wrong, resulting in a missed target and insufficient power at the point of impact.

Let me explain...

Striking someone with your elbow requires you to be very close to their body because you don't have as long of a reach as you do with throwing a regular punch. Because of this shorter range, the farther away you are from your attacker, the more your whole body has to move in order to hit your target (in this example, the head).

Many people who try to throw an elbow strike from "punching range" (about 3' from your attacker) therefore end up signaling their intentions too early as the person they're trying to hit picks up their movement with their eyes and instantaneously flinches backward.

This creates a "moving target" for you that's harder to hit and because their head is moving back in the same direction as your elbow strike, less force is generated at impact.

Does that mean that you can't take advantage of the elbow strike unless you're right up in someone's face?

Not at all. Here's the secret to overcoming this obstacle and still be able to land a devastating elbow strike at further distances...

The answer is in your "lead hand", or the hand that is closest to your attacker.

Assuming that you're going to strike with your right elbow, you would first bring your left hand up, under your attacker's line of sight, and grab the back of the neck/head.

At the same time as delivering your elbow strike, you're going to pull his head, trying to get your left hand to meet halfway with your right elbow.

This accomplishes several things...

1. Your lead hand is closer and quicker so you can control your attacker much faster and easier by quickly grabbing on and pulling him in.

2. By pulling and striking at the same time, you shorten the distance it takes for your elbow strike to hit it's target by 50%.

3. Because his head and your elbow strike are traveling toward each other, you greatly increase the amount of force at the point of impact (think about a head-on collision in your car vs. rear ending a car going in the same direction as you)

Learn to use your lead hand to your advantage and you'll quickly master the elbow strike.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Thumb Trick for Chest Training

Any bodybuilder worth his salt knows that to REALLY add some flare to your pecs, you MUST add Incline Dumbbell Flyes to your chest routine.

But now there’s a way to make this powerful exercise even MORE effective using a killer THUMB maneuver for more forcefull contractions.

Here’s how YOU can take advantage of this awesome tactic…

1. On an incline bench (set to no MORE than 30 degrees incline), hold a dumbbell in each hand at the starting position (arms extended above you, palms facing each other).

2. With your arms slightly bent, perform a standard flye by slowly lowering your arms to the side. BUT…

3. As you lower them, instead of keeping your hands and wrists locked, ROTATE your hands so that your THUMBS point TOWARD THE CEILING at the bottom of the movement. (Make sure you feel a good stretch in your chest at the bottom.)

4. While focusing on contracting your chest muscles (rather than your arms), quickly raise both arms to the starting position while ROTATING your hands so that your palms face each other again at the tip.

This maneuver actually creates an isolated range of motion movement within your pecs resulting in increased muscle contraction and fiber stimulation.

To prove it, try this…

Hold one arm in the "bottom" flye position while placing your other hand on the chest muscle of the “working arm”.

Now, rotate your hand back and forth between the thumb “up” and the “normal” position.

Feel that movement in your upper pec?

Good! Now stick a dumbbell in your hand and get ready to GROW!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

30% More Muscle Mass From THIS? WEIRD!

You'd never think that a bunch of cows lounging around in a hot tub could lead to great muscle gains, would you?Well, while rummaging around in some bodybuilding research reports, I uncovered THIS whopper of a study...and figured out how to USE IT! A bunch of scientists (I'm guessing very bored scientists) decided to take an old "case study" one step further.

You see, if you've ever broken your arm or leg, you know that once that thing comes off, you look "smaller" on that one side because all of the muscles have shrunk. But once you can put stress back on the muscles, they grow back to normal. Add HEAT to the muscle during this time (called "re-loading") and you get even FASTER growth.So these scientists decided to subject a group of animals to 7 days of muscle immobilization for a short-term "muscle vacation". The animals were randomly split up into 4 groups:

1. Control Group (Not immobilized or re-loaded)
2. Immobilized
3. "Re-Loaded"
4. "Re-Loaded" With Heat

Following the 7 days, the two re-loaded groups were allowed to move again but one group was also treated to 30 minutes of heat per day. The result? The suntanned cows acheived approximately 30% greater muscle growth than the group re-loaded WITHOUT heat! The research team determined that "heat shock proteins" were responsible for the new mass and that for SHORT PERIODS of "re-loading", this method can bring faster and greater muscle gains with less oxidative stress to muscle tissue.

So HOW CAN YOU USE THIS?

Well, first of all, this works best during short periods of diet and/or training restriction followed immediately by increased mass-focused training (high volume). The goal is to "leap frog" your mass-building by taking advantage of "re-loading" AND heat application and is similar to the cycles I use in my "Optimum Anabolics" program.

If you don't have OA, then try doing sub-failure training (stopping 2-3 reps short of failure on ALL of your sets) for 3 weeks.

Then, when you jump back into your training, take a long, hot shower (about 30 minutes according to the study) IMMEDIATELY after your training session for the next 3 weeks.

This is essentially a "re-loading" cycle and again, you need to keep your training HIGH VOLUME, reaching for about 8-12 reps per set.

You may be surprised at the results!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

A Safe (Yet Advanced) Deadlift Option For More Mass

Deadlifts are thought of by many as the Grand Poo-Bah of all exercises. Along with Elvis, they share the title of “The King”, and it’s a classic when it comes to mass building!

Unfortunately, the deadlift has gotten an undeserved bad rap as lifters have come to believe it causes back injuries and lead to thick waists.

Well, it’s true that the deadlift HAS caused many a blown disc (mine included!), but when done properly, the deadlift is no more risky than any other exercise.

And trust me...you DON'T want to miss out on the benefits the deadlift can bring!

So here's a safe alternative I like to use that ALSO allows me to put out maximum power in my lift without making my chiropractor any richer than he already is.

SEATED SHRUG MACHINE DEADLIFTS

For this exercise, you’ll look around your gym for a machine that is meant to be used for “seated shoulder shrugs”. (It has an adjustable seat with a handle on the bottom at each side connected to the bar where you would place the weight plates. If you can’t find it, ask an attendant at the gym to guide you in.)

Now, either remove the seat or adjust it all the way down…you won’t be using it!

However you will be using the backrest as your guide as you bend down and grasp the bars at the bottom handles.

Then, lift the weight up as you stand until you're completely standing and your arms are fully extended by your sides, holding on to the weight handles.

Next, bend your knees in traditional "deadlift fashion" while keeping your arms straight and your head up.

Keep a slow 4-count descent but don’t let the bars reach the point where the weights are resting on the floor again...you want to keep the tension on your legs the entire time.

Knock out 8-15 reps (or until you start to see your quadriceps start to burst through your skin).

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Help! Help! I Just Ate a Carbohydrate!

Regardless of whether you're looking to gain muscle mass or lose body fat, diet will make up the foundation of your program.

Unfortunately, trendy diets and nutrition myths have made it more and more confusing to plan a proper program that supports your goals.

Probably no other nutrient has come under as much scrutiny in recent years as the carbohydrate and understanding the truth behind carb consumption will make or break your chances for success.

Here are 6 FACTS ABOUT CARBOHYDATES that you need to know before customizing your diet plan:

FACT 1: A Carb Is Not A Carb Is Not A Carb

All carbohydrates are NOT alike, but rather come in two forms: those that break down almost as soon as they hit your stomach (called High-Glycemic Index or High-"GI" carbs) and include such foods as pastries, mashed potatoes, white bread, white rice, fruit juices, etc., and those that digest more slowly in your body (called Low-Glycemic Index or Low-"GI" carbs) such as most fruits and vegetables, whole grain breads, oatmeal, sweet potatoes, etc.

As you're about to learn, each type of carb has a very different effect on your body and knowing when and how to eat each will make or break your success. Read on…

FACT 2: Low-Gl Carbs Help Burn Fat And Fuel Your Day

Since low-glycemic carbs don't digest as quickly, when your body is looking for energy it will decide to look toward your fat cells for the fuel it needs. That means that a steady, regulated supply of the right amount of low-GI carbs will help you burn fat all day long while providing you with the energy you need to make it through the rest of your day.

As an added bonus, low-GI carbs contain more nutrients and fiber which will give you a more "full" feeling and help you avoid those cravings you're about to learn about in FACT 3…

FACT 3: High-Gl Carbs Trigger Fat Storage…MOST Of The Time

Since high-GI foods digest so quickly, they rapidly increase blood sugar and trigger your body to release insulin. This forces your body to look to what you just ate or drank for fuel rather than using your fat stores.

To make things worse, this fast digestion means that food empties from your stomach quickly, leaving you craving more of those potato chips, french fries and cookies that got you there in the first place, essentially adding even MORE calories eager to make their way to your waistline.

However, there IS an exception to this rule which you'll discover in FACT 4…

FACT 4: When BAD Carbs Become The GOOD GUYS

The insulin spike that comes as a result of eating high-GI carbs can actually become your champion if used correctly. You see, insulin pushes glucose, the energy source in carbs, as well as protein, into your muscles, which is EXACTLY what you want to happen immediately after your workout.

While normally your muscles begin to break down following your workout in order to convert stored glycogen to fuel for the body, eating high-GI carbs will quickly restore the depleted glycogen stores and switch your muscles from a "breaking down" state to a "building up" state.

To accomplish this, be sure to take in approximately 70-100 GRAMS of high-glycemic carbs within ONE HOUR after a strenuous workout.

FACT 5: Hardgainers Rule " Carb Land "

While those of us who may just look at a doughnut and gain fat need to pay close attention to the type of carbs we take in, those cursed lean people (often called "hardgainers") may actually benefit from eating high-GI foods some of the time.

Here's the logic…

In order to gain weight, hardgainers need to consume LOTS of calories…many more than someone with a slower metabolism. By eating higher GI foods a few times during the day along with their lower GI foods, they'll actually become hungrier, allowing them to take in the extra calories they need to finally pack on some pounds.

If you're a hardgainer, your best bet is to make your post-workout meal and the one that follows that one a higher GI meal.

FACT 6: Low-GI Carbs Power Your Workouts

Looking for that "power buzz" to get you through your workout by downing a few candy bars right before? That initial sugar rush is NOT the friend you think it is.

While you will see a temporary boost in energy from the resulting insulin spike, consuming high-GI carbs right before exercising will leave you stranded without fuel when your body's insulin levels suddenly CRASH half way through your workout.

Eat low-GI carbs 1-2 hours before hitting the gym and you'll have all the energy you need to drive maximum power into your workout straight through to the end.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Beware the Sucker Punch!

I've been "sucker punched" two times in my life and learned first hand just how this strike got its name.

The "sucker punch" is when someone strikes you when you're not looking and you have no idea it's coming.

There's little you can do to defend against this type of an attack once it's in motion so your only hope is to be more aware of your surroundings so you're not a wide-open target.

Let me share with you the warning signs I DIDN'T notice so YOU don't get "suckered":

Sucker Punch Tactic #1: The "Post-Conflict Punch"

This was the first time I got knocked upside the head.

I was in a verbal conflict with a guy at a bar that, to me, appeared it was going to end peacefully. Thinking the exchange was over, I turned away to go back to my beer and as soon as my head was turned, I took a right cross to the jaw.

Fortunately for me, he thought that would be all he'd need to take me down and didn't throw a follow up. His overconfidence gave me an opening to quickly respond, but you may not have that option.

Sucker Punch Tactic #2: The "Bodyguard Punch"

When you're in an argument with someone who has his buddies around, realize that you're already in a potential "multi-fight".

Normally, the "friends" will line up to his side in front of you and then, when one of them has had enough, he'll "take over" for his buddy you've been arguing with and reach out and punch you.

His advantage is the tunnel-vision you face when adrenalized and focused on the person you THINK is your main threat.

Realize your main threat can come from ANYWHERE!

Sucker Punch Tactic #3: The "Ambush"

There's no such thing as a "fair fight"...and the "ambush" from behind is the most cowardly, and potentially deadly attack of all.

The back of the head and neck is a very vulnerable area of the body and like the "bodyguard punch" above, I've seen some guy's buddies take advantage of someone's blind spot by attacking from behind with a punch or even a chair.

First lesson is to again, be aware of your surroundings. Who or what is behind you? Can you back yourself up against a bar or get closer to a wall where you can limit the ability of someone to sneak up on you or stay out of your peripheral vision?

Also, pay attention to the other guys in the group you're dealing with. If one of them "breaks off" from the pack, chances are he isn't going to the bathroom when he could stay and watch the "action", right?

Most likely, he's circling for a blindside attack!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Keep Your Energy up Through Workouts

Question: I often run out of steam toward the end of my workout. Any tips on how to keep my energy up?

Answer: First you must determine if you've given your body enough "support" to make it through the entire workout.

Here's what I mean...

The energy you use doesn't just come from the meal you ate right before you worked out.

You'll notice that if you didn't eat well the entire day prior, you may not have enough fuel built up to sustain your workouts.

In order to provide your body with enough energy to finish your training, focus your diet on 4 factors:

1. View every day's diet plan as an investment in future workouts.

2. Eat approximately 60-90 minutes before hitting the weights to help supply some readily available energy.

3. Drink lots of cold water throughout the entire day, and ESPECIALLY during your workout!

Dehydration will suck the energy out of you faster than anything else.

If you're trying to burn fat, stick with water during your workout but if you're in "mass building" mode, I recommend bringing along a high-carb performance drink to provide you with more power as well as help your muscles begin recovering from the thrashing you're giving it.

4. Keep your training short and sweet. If you're complaining about losing energy at the end of some 2-hour marathon workout you pulled out of some muscle magazine, then you're going about it the wrong way.

Get in...pound away...and get out! 60 minutes or less is all it takes to hit your body hard!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Could This be the Solution for Skinny Biceps?

Have you tried everything short of sacrificing live chickens to get your biceps to grow?

Well, no need for for the mojo brotha...give my 2-step "Bicep-Shocker" a try in your next arm workout.

Here's how it works...

1. For this exercise, we're going to use the Dumbbell Hammer Curl since it has a great reputation for adding more mass to the "belly" of your biceps.

2. With a dumbbell in each hand and palms facing in toward your body, quickly "curl" one weight at a time until the dumbbell touches your shoulder, trying to get your forearm as close to your bicep as possible for a good "squeeeeeeeze".

3. Slowly lower the weight to full extension at the "bottom" position.

4. Aim for hitting musclular failure at around 8 repetitions (only working one arm at a time).

5. After your last rep, use your body momentum to "cheat" the dumbbell back up to the "top" position.

6. Try to fight the weight all the way down (the "negative" phase of the repetition) for this last repetition and aim for a 30-60 SECOND descent!

That's right...30-60 SECONDS!

Why it works:

This "Super Negative" is a "Type 2" muscle fiber blaster...the most overlooked fiber type for guys with "skinny arms".

It's so effective that I use an advanced variation of it in my "Advanced Mass Building" program.

By stimulating your "2's", you'll stimulate more growth by shocking your bi's with a new approach that will give them no choice but to GROW!

Give this one a try...and try not to curse me too much the next day when you can't raise your arms to wash your hair!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Quantity vs. Quality in Martial Arts Training

When most people think of "martial arts training", they envision rows of students dressed in white karate uniforms, yelling, punching and kicking into the air in front of a mirror.

Pacing between them is their "sensei" or teacher, stopping periodically in front of a student to turn their outstretched hand a millimeter or two in a different direction to make sure their form is absolutely perfect.

In fact, "form" is stressed so much in traditional martial arts training that I’ve been told by some of my instructors in the past that the goal was to practice a single move 1,000 times in order to perfect it!

It’s this "quantity vs. quality" approach that’s one of the key differences that make up the thin line between "martial arts" and "self defense".

If you’re going for your black belt, you’re going to have to learn a gazillion different punches, kicks, blocks, counters...step-by-step.

Indeed, in the end, you’ll have amassed a giant toolbox of "moves" you can pull from in order to pass your training tests and yes...even draw from if you’re confronted by an attacker.

And that can be a problem!

The reality is that not many people have the time to invest in their training to the point that they can practice ALL of the techniques that are taught within a fighting system to stay proficient...unless you’re the teacher and practically live at the dojo or school.

Even at your peak of training, where your form is "perfect", applying it to a street scenario wipes away most of your "form" benefit because your strikes were perfected in a relaxed environment where "losing" just meant a couple of sparring points.

On the street, there are no "points" to lose...just your life!

So if you were confronted by a larger, stronger attacker armed with a knife in a parking lot, would you rather have in your mind a gazillion different "options" for how to defend yourself? ("If he stabs overhand, I can step back – block up – counter with my right hand – follow through with punch #2 – flip him over my shoulder and then...etc")

Or...

Would you rather pull out a .357 Magnum and put one bullet dead center?

Now this ISN’T an advertisement for the superiority of guns as a self defense tool (I can hear you NRA guys hooting and hollering from within my office), but the point is that when it comes to having a self-protection plan of action, you’re much better off having just a FEW very powerful strikes that you’ve perfected than to put together a vast arsenal of moves that you’re "somewhat proficient" in.

To really shut down an attacker, your form doesn’t have to be "pretty" and your fist being a millimeter or two off in one direction or the other isn’t going to matter.

Remember, you don’t WANT to have to pull out 5-30 different techniques in a real street fight! 2-3 "moves" are all it should take if you’re doing it right!

Through your training, discover what moves you find easiest and most powerful to deliver and train with THESE, in as realistic environment as possible, until you have 1-3 devastating moves you know you can launch without even thinking about them.

This will be different for each person. You may find that a palm-heel to the face works best for you while someone else, perhaps a shorter person, may see a low-line attack to the feet or groin is more practical. Whatever it is, practice just these first few moves you see yourself using and once mastered, only THEN is it time to move on to other supporting techniques.

Related Articles:

- Mixed Martial Arts vs. Street Fighting
- Is Your Martial Arts Training BACKWARDS?
- The 12 Inch One Punch Knockout!
- Can You Block A Punch?

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.