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10 More Little Known Exercises for Strength and Size
by John Gaglione -

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New squat and deadlift techniques, plus killer core exercises and even a couple of forearm movements.

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Chris Shugart: @DGarcia: Basically 9 to 5 Mountain Time. 800-525-1940 or service@biotest.net. They can help you out with that question.

Chris Shugart: @JGrace: The cool thing about Indigo is that you don't have to do any crazy diet plans. Just slight adjustment to diet will do the trick. Get a food list and meal plan into your log, then drop us a note here so we'll be sure to see it. We'll help you make adjustments.

Chris Shugart: @dave-g: Cool report, thanks! I was an avid stimulant junkie but now I only need Brain Candy in the AM. I do that 5 days per week, then enjoy coffee and Spike on weekends. Good "cycle." And my stim intake is actually much lower than before.

Chris Shugart: @pratik: Sorry for the delay; I'm airport hopping today. My suggestion is a single serving of MAG-10 for those types of workouts or activities. If they're pretty grueling or last over an hour, then toss in a scoop of Surge Workout Fuel. Or do MAG-10 only with a FINiBAR 45 minutes or so prior. My wife and Biotest customer service babe, Dani, did a 10 mile race recently and her protocol was FINiBAR pre, then MAG-10 at mile 7. Rocked it.

Dan Trink: @illgixer More fatty cuts of meat and things like bacon can be used in an effective carb cycling program but understand that you CAN eat too much fat. Stay aware.

Dan Trink: @WorkinOnIt The only difference workout timing might make is the arrangement of the meals. The basic concepts of carb cycling should hold true no matter what time you train. Make sure you put an emphasis on workout nutrition, keep carbs around the workouts on high/moderate days, and back off from carbs on low days.

Dan John: This might be the single most over the top post I have seen on the internet in the years. Congrats.

Dan John: What in the hell are you talking about? I am not talking about that at all and you should simply read the article and get a clue. For God's sake, I suffered a massive brain injury my junior year in college and this article had nothing to say about that.

Christian Thibaudeau: is doing! And fully recovering... and you should see the frequency at which I can kick a muscle's arse! It can't help with CNS recovery... but it WILL drastically increase the rate of muscle recovery.

Christian Thibaudeau: @ Mutsanah... the greatest effect of PLAZMA seems to be about maximizing the pump as well as increasing cellular volumization. Will that help strength? Yes sir it will! How? Well it is a pretty well know fact that volumizing a muscle changes it lever and help with strength. It's one of the reasons why powerlifters ''bloat up'' for a competition. But besides that, PLAZMA + ANACONDA will make it basically impossible to overtrain THE MUSCLES... you should see the crazy workouts that Meadows ...

Dan Trink: @TheRealMcKenzie I am no expert on the exact physiological allergenic response to peanuts but again, its on a continuum. It is possible for someone to be able to use peanut butter in a carb cycling plan, but that is something I don't feel comfortable recommending for the majority of people. Liking my article on the other hand is very good for you :)

Chris Shugart:

Chris Shugart: Note: Meadows didn't help develop PLAZMA. He's just one of the first to try it. And his training style is a good compliment to PLAZMA's reactive pump effect.

Chris Shugart: @DGarcia: Keep in mind that you can do as little as 6 weeks of Indigo at full dosage, then move to 4-6 capsules per day. Some do better on 12 weeks full -- if they've always had issues with carbs and body fat control for example.

Chris Shugart: I personally like a FINiBAR about an hour or so before training. Other than that, follow label on Anaconda bottle.

Chris Shugart: Sorry, guys, I'm flying today, and in and out here. Saw some posts about "new" Anaconda protocol, as related to Indigo, I think. Here's it is: Follow the label. Easy!

Dan Trink: @bassist127 Half an avocado can work just fine along with a protein source for a low carb meal.

Dan Trink: @BDSM Glad you enjoyed it. I'm not well-read enough on the effects (positive or negative) of prolonged fasts to comment on them. If you do your research I am sure you can come up with some sources to make an informed opinion.

Dan Trink: @TheRealMcKenzie I discussed peanuts above. In regards to the cheese, if it is as high quality as you make it seem to be and you are able to tolerate it without any issue, it could work for you. I didn't include it in the article because I wouldn't recommend it for the majority of people looking to improve body composition.

Dan Trink: @Vir Best of luck. If done right it is a sustainable and effective protocol. Be your own nutrition coach, stay aware of your progress, and leverage the plan to work for you.

sput79: I am very impressed with the new anaconda & mag-10 with a finibar....I used the finibar 20 minutes before my workout to help pull the anaconda into my muscles...worked very well today!

GmG-II: LOL Ive actually done those myself....my mistake thanks Corst

DGarcia: @CS: Thanks

ashylarryku: @CT: If you're on, I'd just like to know how your chest session with Nick went. I always love reading what your training is like and your thoughts on everything.

corstijeir: @GmG a reactive KB jump is where you put a KB on the edge of a bench and as you quick dip the hips and explode up you grab the KB arms, that makes your body REACT and produce a more explosive jump

corstijeir: @GmG what you described is a depth jump

sput79: @Christian....I did a bench press pump workout this morning...the one you posted yesterday...I used bands for my biceps & wow!!! What a pump in my biceps & chest...I've felt fantastic all day too!

corstijeir: I see no reason it wouldn't work for biotest

corstijeir: @DG - i've used them at other online stores.

pratik_patel: No worries and many thanks - I'm about to try it out and will let you know how it goes! :-)

corstijeir: DGarcia - if it's a standard card they accept there shouldn't be any issue

DGarcia: @CS: What are the hours for customer service? Or maybe you can tell me; does Biotest accept pre-paid credit cards?

MytchBucanan: GmG....i did them the other day and really liked the pump. But I certainly wont do them every day. You make a good point.

GmG-II: @Mytch http://www.t-nation.com/...ing-topics/1705 you can see the 5 levels of jumps there. Now I assume do a vertical jump series is similar to depth jumps as you are jumping as soon as you hit the ground. could be wrong though

MytchBucanan: I always thought the reactive part was saving the CNS from doing more work because you are using stored energy to propel into the next jump. But I could be wrong.

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Coach John Gaglione is a Sport Performance Specialist out of Long Island New York. An avid strength sport athlete, John also competes in powerliftering and kettlebell strong sport competitions. If you would like to learn more about John you can reach him at www.gaglionestrength.com or e-mail him at gaglionestrength@gmail.com.