Monday, February 27, 2017

Build Muscle and Shred Fat with German Body Comp Lactic Acid Training

GBC DEATH CIRCUITS: A simple, but brutally effective fat loss workout! German Body Composition

A1 – squat 8x10 4010 30 seconds rest
A2 – pull up 8x10 4010 30 seconds rest
A3 – trap bar deadlift 8x10 4010 30 seconds rest
A4 – dumbbell flat bench press 8x10 4010 30 seconds rest

5 rounds

4010 Tempo

For example, a squat with a tempo of 4-0-1-0:

Take 4 seconds to lower yourself into the squat.
Take 0 second to pause in the bottom position.
Take 1 second to come back up to standing
Then 0 seconds to pause before descending again.

GBC with a Twist
Day 1
A1 – Deadlift 3 reps
A2 – OHP 3 reps
A3 – Deadlift 3 reps

B1 - Leg Press 3 reps
B2 – Bent-over row 3 reps
B3 – Leg Press 3 reps

Day 2
A1 – Back Squats 3 reps
A2 – Pull Up 3 reps
A3- Back Squats 3 reps

B1 – Lying Leg Curl 3 reps
B2 – Bench Press 3 reps
B3 -  Lying Leg Curl 3 reps


Modified GBC Intermediate
A1 – Deadlift 3x8-10
A2 – Bench Press 3x10

B1 – Lying Leg Curls 3x10
B2 – Superset: Incline Dumbbell Press/Flat Bench Flye 3x8

C1 – Superset: Seated Leg Curls/Dumbbell Romanian Deadlift 3x10
C2 – Lying Triceps Extension 3x10

D1 – Hyperextension 3x12-15
D2 – Superset Cable Pushdown/Overhead Tricep Extension 3x8


GBC for Ladies
Day 1
A1 – Lying Leg Curl 4x8 5010 with 30 seconds rest
A2 – Flat DB Bench Press 4x15 3010 with 30 sec rest

B1 – Alternating DB Lunges 4x12 2010 30 sec
B2 – Lat Pulldown, Neutral Grip 4x15 3010 30 sec

C1 - DB Romanian Deadlift 4x15 3010 30 sec
C2 – 45 degree Trap 3 Raise 4x15 2011 30 sec

Day 2
A1 – DB Squats, Heels elevated 4x15 3010 30 sec
A2 – Seated Row Supinated Grip 4x15 3010 30 sec

B1 – 45 degreee Back Extension 4x15 2020 30 sec
B2 – Standing DB Shoulder Press 4x15 3010 30 sec

C1 Leg Press, Medium Stance 4x20 2010 30 sec
C2 – Standing DB Calf Raise 4x12 2011 30 sec


GBC for Ladies 2


CutAndJacked Interview James Alexander-Ellis

James Alexander-Ellis: Full G.B.C workout.m4v


Saturday, February 25, 2017

Natural Inflammation and Arthritis Relief with Lemon and Frankincense Oil

I got this from a Samoan Pastor (Frank M.) who got it from a kid in the gym he was going to.  As he told me he was reduced to walking on crutches due to knee problems from years of football. A young man came up to him and said do this every night, it’s how my mom fixed my knee. He did it for months as he could not afford surgery. Well it worked.

He searched out the kid but never found him. Frank refers to the kid as his angel.

Give it a try. All you have to lose is a little money.

1  Clean area.

Rub fresh lemon juice on the area mixed with 1 – 3 drops of frankincense oil.
Piping Rock Frankincense Essential Oil

Piping Rock GHR Complex (Growth Hormone Releaser) Compare to SeroVital-HGH

  • Provides a healthy release of growth hormone**
  • Supplies vitamins that encourage overall health & vitality**
  • Sourced from all-natural ingredients

Twitter: @helpYOUgetGAINS

Get GHR at Piping Rock Supplements!

SeroVital-HGH: Anti-Aging, Fat Loss and Growth Hormone Support Supplement

Twitter: @helpYOUgetGAINS

That's a serious claim. Only time will tell if it pans out. I took a look at the ingredients and it appears that they are amino acids that have been shown previously to increase growth hormone levels.

SeroVital™-hgh 2.9 g A, Proprietary Blend Containing: L-Lysine HCl, L-Arginine HCl, Oxo-Proline, N-Acetyl, L-Cysteine, L-Glutamine, Schizonepeta (aerial parts) powder

As with all of these supplements, I would say give it a shot and see how you react to it. I would not expect short-term results. You would have to be very consistent in diet, stress reduction, sleep and exercise to support a product like this.

I have pasted the study abstract below for your review. The presented at the Obesity Society’s prestigious 30th Annual Scientific Meeting.

Elevated Growth Hormone 120 Minutes Following a Single Low-Dose of Amino Acids in Healthy Subjects


The use of amino acid supplements to provoke growth hormone (GH) secretion in athletes and entertainers now extends to the general public. Not only do they have a goal of building lean tissue and reducing fat, but also in improving skin quality and other rejuvenating qualities that they believe GH can provide. Despite increasing mainstream use, evidence for whether oral amino acids stimulate GH is not clear.

This was a cross-over, placebo-controlled randomized study. 16 (12 males; 32±14 years; 26.4±5.0 kg/m2) healthy subjects had serum GH measured at baseline and 15, 30, 60, 90 and 120 minutes after taking a single low dose proprietary amino acid supplement blend (SeroVital™) or placebo.

After 120 minutes, GH levels had increased 8-fold from baseline (0.17 to 1.33ng/ml) and were significantly higher than placebo (P=0.01). In addition, a significantly higher mean AUC was observed after taking the supplement [20.4 (95% CI: 19.9-21.0ng/ml) vs. 19.7 (95% CI: 18.7-20.6ng/ml); P=0.04].

Conclusions: Our results show that a single oral dose of these amino acids can significantly increase GH Levels after 120 minutes in healthy men and women. Whether these GH changes persist over a longer duration or have other positive effects is being further examined.

Wednesday, February 22, 2017

Piping Rock Nitric Oxide Stack

L-Citrulline    1 capsule breakfast, lunch and 2 with dinner
Beet Root 1 – 2 capsules with breakfast, lunch and dinner
Tri-Amino     4 capsules on empty stomach pre-workout or at bedtime
Pycnogenol  50 mg with dinner or 45 minutes before sex
Horny Goat Weed Complex as directed

Vitamin C 1000 mg as directed
Grapeseed Extract 200 mg as directed with one dose 45 minutes before sex

Note: You only need L-Citrulline and/or Tri-Amino if taking Viagra or Cialis.

Get your bodybuilding stack at Piping Rock Supplements!

Friday, February 17, 2017

Anti-Aging Stack

Glutathione is the master super antioxidant of the body 200 mg per day

Alpha lipoic acid (ALA) increases the production of gluthathione which helps dissolve toxic substances in the liver by neutralizing free radicals produced in our bodies and protecting cells. 200 mg to 600 mg per day.

Vitamin D studies show that low levels of in the blood were also associated with more subcutaneous fat [SF] and more abdominal [or visceral] fat [VF]. 1000 mg to 5000 mg per day. 

Wednesday, February 15, 2017

Muscle Links Push/Pull Workouts - Training Splits - Lactic Acid Training - EMOM - Rep Schemes - Smith Machine - Hungarian Leg Training


Training Splits

Lactic Acid Training



Bodybuilding Training Methods

Smith Machine

Hungarian Leg Training

Tuesday, February 14, 2017

8 Best Band Exercises for Mass (DON’T IGNORE THESE!)

Band pull aparts
Face pulls
Serratus punches
Over and backs
Tubing jack hammers
Overhead side steps
Resisted hip hinge
Oblique corkscrews

Saturday, February 11, 2017

My Home Rest-Pause MYO-Rep Workout

Hex Bar Deadlift – 140 lbs 10 reps then 5 reps and rest 5 breathes until failure then 5 reps every 20 seconds until failure to get 5

Pull-Up or Reverse Row 5 reps then 3

Bent-Over Row 20 then 10

Incline Dumbbell Bench Press 10 then 5

Lying Double Dumbbell Tricep Extension 10 then 5

Incline Dumbbell or Cable Curls 20 then 5

Cable Concentration Curls 20 then 5


Cluster Sets:

Drop Sets:


Tuesday, February 7, 2017

Gene's Nitric Oxide Stack

Many have used this stack for massive hard pumps in the gym, significant vascularity and excellent erectile function not discounting the health benefits. If you're looking for any of these benefits and more...give it a try!

Nitric Oxide Stack
Bed Time
5 mg of Tadalafil (Cialis)
3000 mg of L-Arginine
1500 mg of L-Citrulline
50 mg of Pycnogenol
150 mg of Icariin (Horny Goat Weed)
1 mg of Doxazosin (Alpha Blocker)

3000 mg of L-Arginine
1500 mg of L-Citrulline
50 mg of Pycnogenol
150 mg of Icariin (Horny Goat Weed)

5 mg of Tadalafil (Cialis)
3000 mg of L-Arginine
1500 mg of L-Citrulline
50 mg of Pycnogenol
150 mg of Icariin (Horny Goat Weed)
1 mg of Doxazosin (Alpha Blocker)


Saturday, February 4, 2017

Joe DeFranco's Three Day Muscle Building Program

The DeFranco training week:
Monday – Upper Body
Wednesday – Lower Body
Friday – Upper Body

There are three Max-Effort Lifts featured bench press, squat or deadlift and chin-ups.

The training week should now look like this:
Monday – Bench Press
Wednesday – Squat or Deadlift
Friday – Chin-up

DeFranco also includes assistance in the form of bodybuilding work and a finisher on each day. 

For details go to the article in the source below.