The Workout Guaranteed To Get You Taller: A-Grow-Bics

By G. Tan

Finally somebody did it. Some trendy fitness center called Gymbox is offering a workout program guaranteed to make you taller. It’s called A-grow-bics and it uses a host of methods made to get you taller. As much as 2″ taller in fact, and in just 6 weeks.

The program was founded by physical fitness trainer Pierre Pozzuto who himself grew from 5′ 7″ to 5′ 9″. When he was 26 years old, Pierre, who was always dissatisfied with his stature, followed a series of workouts designed to make him get taller. After he grew 2″ in a few months, he founded this program to help others like him who wants to be just a little bit taller.

How does A-grow-bics work?

A-grow-bics is a 6 week course designed for optimum release of HGH through exercise together with stretches, special devices, and other specific workouts targeted to help you get taller. Human Growth Hormone is a set of amino acids that stimulates growth, cell reproduction and regeneration in all parts of the body. Individuals are tracked at every session to determine progress and at the end of the 6 week course, you are guaranteed to be taller or a full refund.

1) The Rack – the rack is is an ancient torture device that stretches an individual to induce HGH production.

2) Inversion exercises – hanging upside down to stretch the spine. This decompresses the spinal column which promotes growth by forcing fluids into the area between the vertebrae disks.

3) Repeat sprinting – sprinting in short bursts repeatedly. This triggers micro fractures in the bones which heal stronger and potentially longer.

4) Pilates – this improves posture and spine alignment.

5) Strength training – To build and stretch your muscles.

6) Intensity cardio – HGH is produced optimally at a point above lactate threshold intensity, so these exercises put you in that optimum state.

7) Yoga – The stretches and postures inherent in yoga are also some of the key techniques to getting taller. A few of the more important ones are: downward facing dog, mountain poses, simple supported backbends, and simple reclining twists.

Does A-grow-bics work?

According to a DailyMail reporter it works. Contrary to the various other ones that just tried out one or 2 sessions, she stuck with the whole program and gained almost 2″! Granted, most of the additional height came from a decompressed spinal column and improved posture and your spinal column will eventually press back once again. Nonetheless, Pierre claims if you keep up the stretches and workouts, at least some of the gains will be permanent.

Who wouldn’t wish to add 2″ to their height? Its practically a dream come true for some shorter people. And this can all be done for 200 pounds and 6 one-hour sessions, instead of the $100,000 and 1 year of pain for leg lengthening surgery. If you’re short and in the Farringdon area, and even if you’re somewhat close, you should definitely check this out. 200 pounds is a small price to pay for 2″.

About the Author:

Want to find out more about how to increase height naturally? Then visit G.Tan’s site on How to get taller exercises for many more awesome tips, tricks, techniques, and secrets.

The Workout Guaranteed To Get You Taller: A-Grow-Bics

Workout, A-Grow-Bics

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An Overview Of Jason Statham’s Workout Strategy

By Russ Howe

While most movie star physiques are built purely with the actor’s appearance on the big screen in mind, the Jason Statham workout offers a very different take. It is based upon creating a body which not only looks strong, but actually is strong.

It’s main strength comes in the shape of not sticking to the tried and tested formula. By throwing the old standard straight sets formula out of the window, you end up with an entirely original and creative gym workout which should offer variety every single time you walk into the gym.

Borrowing from techniques which are not practised in most public gyms, you’ll encounter exercises which are usually found in hardcore strength gyms and crossfit conventions, such as the power clean and rope climb. The emphasis is clearly on building muscle which is not only nice to look at but also functional and strong.

The workout is performed as a circuit, with three stages. They are:

Stage 1: 10 minute warm-up on any piece of cardiovascular equipment.

Stage 2: A 15 minute HIIT workout, again using cardiovascular equipment.

Stage 3: A full body resistance circuit lasting roughly 45 minutes.

Stage one is a simple warm up which lasts 10 minutes. You should choose an exercise which prepares you for your chosen exercises in the later stages, such as a rowing machine. Keep the intensity at a moderate level here so as not to peak to early in the session. Once you have completed a 10 minute warm up, it’s on to phase two. This stage involves a much more difficult cardiovascular test – high intensity interval training.

Those familiar with HIIT will know the high/low protocol already, but those who have never tried it before might want to practice it first to gage what kind of levels they are capable of. A bike or an elliptical trainer are good choices for this phase as they allow for quick transitions. You do not want to choose a piece of gym equipment which takes a long time to transition between an easy and hard gear, for example a treadmill. Perform 15 minutes of HIIT with a ’30 seconds high, two minutes moderate’ protocol.

High intensity interval training is well known for it’s explosive and exhausting capabilities, so by the time you reach the final stage you may already be struggling. Take a few minutes to recover before you begin round three, which consists of six exercises in a circuit. Ensure you pick a good variety here, so as to achieve a full body focus:

Hanging Leg raise x 20

Triceps dips x 20 reps – using a bench.

Rope pull x 5 reps – attach a weight to a rope and pull it towards you from 25 feet away.

Rope climb x 5 reps – climb a rope 5 times.

High Knee Skipping x 30 seconds

Wide-grip pull-ups x 15 reps

Barbell deadlift x 20 reps – as heavy as possible without losing good form.

Front squat x 20 reps – using a barbell.

Dumbbell bench press x 20 reps – on a flat bench.

Power clean x 20 reps – focus on explosive power.

Kettlebell Swing x 20 reps – using a kettlebell or a weight.

You form your own individual circuit either by choosing six of the moves above or inserting your own into any of the six available slots. As long as the focus is on a full body workout, the exercises can be changed as much as you like. Push through all six exercises before taking a 3-4 minute rest period and then going through it again. Aim to get through about 5 rounds in total.

As far as celebrity workouts go, the Jason Statham workout is both original and challenging. Those looking for fat loss will certainly enjoy the interval training aspects and the high intensity, while those looking for muscular gains will enjoy the focus on strength-based moves such as the power clean and deadlift.

About the Author:

Today’s writer: Russ Howe PTI is a very popular online personal trainer based in England. You can pick up the full body training routine he used for the jason statham workout via his blog today.

An Overview Of Jason Statham’s Workout Strategy

Workout, Jason Statham

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Post Workout Nutrition: What to Eat After Exercising

What to eat after exercising is a big concern for many individuals. If you’ve ever read bodybuilding literature, you’ve heard that the requirement for post workout nutrition is to have protein and carbs as soon as possible after you finish lifting. Why? So that you can take advantage of an optimal time in which your body turns everything into muscle. As usual, bodybuilding literature doesn’t exactly tell the whole story.

Before going into more details, I’ll cut right to the chase. Having protein and carbs after lifting is somewhat important, but it’s not absolutely critical immediately after exercising or even within one hour of exercising. The studies that bodybuilding literature reference to justify this are full of holes. The bottom line advice is that you should probably have a healthy mix of carbs and protein 1-2
hours after exercising, but it doesn’t have to be some fancy protein shake or energy drink. Chocolate milk is just as good as anything on the market.

Post Workout Nutrition: The Most Important Meal of the Day?
Bodybuilding literature would have you believe that your body is in an anabolic state after exercising in which your muscles absorb nutrients at a higher rate than normal. The argument is that you eat, or preferably drink protein to help rebuild the muscles. Just as important, you need high glycemic carbs to replenish glycogen levels. According to some bodybuilding “experts,” if you don’t do this within 30-60 minutes, you’ll lose energy and muscle and your metabolism will slow down.

Eating Immediately After Exercising
During my days of utilizing the bodybuilder approach, I was adamant about following the above advice on post workout nutrition. Immediately after lifting, I would have Gatorade with Any Whey. It wasn’t just regular Gatorade either, it was dextrose-based. I thought using this type of sugar would cause my body to absorb nutrients even faster than a regular carb drink due to a greater insulin spike. To top it off, 1-2 hours later I would have Muscle Milk which provided a lighter load of carbs and slow digesting casein protein. I can tell you that I certainly gained muscle but just as much, if not more, fat as well.

If you’re confused by high glycemic carbs, insulin levls, and whey vs. casein protein, don’t bother looking into them any more. I wasted enough time with nutrients to know that there are only marginal effects associated with these different carbs and protein types on post workout nutrition. More importantly, eating after exercising is built around a “mythical” study. The famous study showed there was an optimal “window” of eating after exercising that would help you build muscle.

The Telephone Game
Do you remember when you were younger and you’d play the telephone game in school? Everyone would sit in a circle and a phrase would be whispered from person to person. When the game ended, you had a completely different phrase than the one you started with. Welcome to the post workout nutrition “window” myth. The word myth is really an exaggeration since there was an actual study
done on the effects of protein post workout. However, the study was done on 70 year old men! If you really think 70 year old men are representative of the rest of the population, then keep drinking your post workout shakes 5 minutes after exercising.

A full evaluation of research studies was done by Brad Pilon in his book, How Much Protein. I’d highly recommend reading it since it will change your outlook on post workout nutrition and the amount of protein you really need on a daily basis. The bottom line is that Brad analyzed a lot of studies and found that creatine was the only real difference maker when it came to post workout nutrition and muscle growth.

More importantly, when you exercise intensely, you release HGH which helps burn fat while preserving muscle. When you eat after a workout (and generate an insulin spike), the HGH release stops. Why not keep those HGH levels elevated for a longer period of time? You won’t have to worry about losing muscle since HGH helps preserve muscle. This makes the case to wait 1-2 hours before eating.

Not Eating At All After Exercising
I hope I’ve convinced you to think twice about eating immediately after exercising. However, do you have to eat at all after exercising? My answer is a resounding yes. Because my weight skyrocketed from bulking like a bodybuilder, I aggressively tried to cut weight. I would workout at night and not eat anything after. I would perform cardio first thing the next morning as well. I skipped breakfast and didn’t eat until lunch. I did lose fat, but a lot of muscle mass as well. This is an extreme approach, but your body does eventually need nutrients to prevent muscle loss (especially if you exercise daily or multiple times daily).

There’s just no proof that getting those nutrients 2, 24, or even 48 hours later causes you to gain more or less muscle mass. In fact, one study showed that as long as you replenished nutrients within 24 hours, you received a muscle building benefit. Another showed that there was still some benefit, albeit lesser, even after 48 hours. You just need to replenish the nutrients at some point in time. For my body, 2 hours feels like the right amount of time for my muscles.

What To Eat After Execising
Now that you know the benefits associated with not eating immediately and not waiting forever to ingest a post workout meal, the obvious question is what you should eat. Your body is primed to quickly digest what you give it, so you should try to avoid fat as it slows down the digestion process. A nice mix of carbs and protein is ideal. If you’re looking for specifics, bodybuilders will tell you a
carb/protein ratio between 2:1 and 4:1 is ideal with protein equal to 0.15-0.25 grams per pound of bodyweight (weighing 136lbs, I would have approximately 27g of protein and 54g of carbs for a post workout meal).

If you enjoy spending money on post workout shakes, that’s fine, but you can get the ratio you need from a simple glass of fat free chocolate milk. One glass of Over the Moon chocolate milk contains 150 calories, 11g protein, 25g sugar, and of course 0g fat. If you believe bodybuilding literature, 2 glasses would be ideal. I usually settle for just one glass. Alternatively, exercise a couple hours before
breakfast, lunch, or dinner and replenish your nutrients with a healthy meal made up of solid foods, rather than liquids. Yes, whole foods won’t be absorbed as fast, but that may or may not be important.

I think the key takeaway from all this is that you have to question the research about post workout nutrition. No study has unequivocally proven that you need a certain carb/protein ratio within a certain amount of time after exercising. My best advice on post workout nutrition is that you should drink a glass of chocolate milk about 2 hours after exercising.

Post Workout Nutrition: What to Eat After Exercising

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Bodyweight Workout

Most people realize that bodyweight exercises are great for muscular endurance, but can you perform a bodyweight workout for mass and strength? While bodyweight exercises are convenient because they require little equipment and can be done almost anywhere, there is sometimes a perception among more experienced lifters that they are too easy and can’t be used to add muscle mass or strength. However, I’ve found some useful techniques to help construct a bodyweight workout for mass or strength.

First of all, why am I performing a bodyweight workout? I’m currently going through Phase 2 of Visual Impact Muscle Building which focuses on adding both muscle mass and strength. Overall I think weight training is probably the best and fastest way to add muscle mass, but right now I’m fighting through some nagging shoulder pain, particularly during my bench press routine. Rather than risk an injury that could derail me for a month or longer, I’m going to switch to a full bodyweight workout. Maybe I’m just getting old, but I find it’s good to put the weights down every 6 months or so and give the joints a break from heavy weight training.

Endurance vs. Mass and Strength

The reason bodyweight exercises are often seen as providing muscular endurance is that experienced exercisers can generally perform high reps. For example, I would guess the average experienced lifter could perform sets of 50 pushups. This type of endurance is great, but doing 50 reps of an exercise is not the best way to gain muscle mass or strength. Think back to weight lifting and imagine performing 50 reps of bench press and you’ll quickly realize that you’d be better off increasing the weight and doing less reps to gain mass and strength. The problem then is creating a bodyweight workout routine that will challenge your muscles enough so that you can only perform a low number of reps.

I’ve found that the best way to train for muscle mass gains is to cumulatively fatigue your muscles. In fact, this is a guiding principle in Phase 1 of Visual Impact Muscle Building. The best way to gain strength and muscle definition is to actually avoid fatiguing the muscles and perform heavy weight, low rep training (Phase 3). Because Phase 2 is a transitional step focused on gaining both mass and strength, the goal is to train the muscles just short of failure. In this manner, you create some fatigue allowing you to add mass but can also lift heavy weights allowing you to gain strength and muscle definition. For weight training, this may translate into a 5×5 program.

Bodyweight Workout for Mass

For bodyweight training, I think the best way to add mass is through density training. In essence, you choose an exercise and complete a certain number of reps. If you’re performing supersets, you would perform another exercise targeting a completely different muscle group and complete a certain number of those reps. This goes on for 15 minutes. For example, you perform 3-5 pushups, then perform 3-5 squats and go back and forth until you can’t complete a full set any more. At that time, you add rest time between sets. If you didn’t want to perform supersets, you could just do 3-5 pushups, rest 10 seconds and continue. Once you could no longer do 3-5 pushups, rest 20 seconds. Continue adding rest time as needed until you have completed 15 minutes of training. It sounds pretty basic, but this is a great way to create cumulative fatigue and really add some size to your muscles.
When doing this type of density training, it’s best to exercise just shy of failure on any individual set. That way you’ll be able to complete the full 15 minute routine. Even if you can do sets of 100 pushups, it’s likely that at some point during these 15 minutes that you’ll have to increase your rest time beyond 10 seconds. 

Bodyweight Workout for Strength

When you want to focus on gaining strength, the best thing to do is perform low rep bodyweight training. However, how can you make bodyweight exercises more difficult? It’s all about leverage and different angles. For example, regular pushups might be easy but try performing decline pushups or decline closed grip pushups and they are more challenging. In fact, I think the most challenging
bodyweight exercises involve performing one-arm or one-leg variations of the traditional exercises. Convict Conditioning highlights how to progressively perform exercises such as one-arm pushups, one-leg squats, and one-arm handstand pushups. Another way to use bodyweight workouts for strength is to add weight to an exercise (weighted vest, chains, weights in a backpack, etc.). If
you are focused exclusively on strength, then make sure to avoid fatiguing your muscles though.

Bodyweight Exercises

So what types of bodyweight exercises can you perform with the above strategies? Personally, I perform a HIIT workout and plyometric training exercises for my legs so my bodyweight workouts focus on arms. Because I’m training for mass and strength, I like to group exercises by pushing and pulling muscles thereby creating some fatigue by exercising the same muscle groups on the same days.

Pushing Exercises: handstand pushups, one-arm pushups, decline closed-grip pushups, dips, Hindu pushups

Pulling Exercises: pull ups, inverted row, parallel pull ups, chin ups

There you have a sample group of exercises and a couple strategies so that you can construct a bodyweight workout for mass and strength.

Bodyweight Workout

Workout, Bodyweight

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