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Bodybuilding Supplements ~ Lifting Routines
It does not matter how fat, weak, thin, young or old you are, you can increase your strength!

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Introduction - General Information
Type of GYM ~ Muscle Mass Gains ~ Type Of Lifter ~ Personal Trainers
Food ~ Work ~ Age ~ Procrastination

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I am Christopher A. Liftiano....Chris Lift.
I have been involved in the iron game for a very long time. I was asked several times to make some of my routines and general knowledge available to the non-paying public by one of our associates. The information is free, questions will be answered by email. We ask people who visit this site to purchase products through one of our affiliates, we would greatly appreciate your business. This site has all the information anyone needs to increase their strength, get in shape, lose or gain weight. We provide factual information and quality routines to help those who really want to make positive gains. If you will follow the routines exactly as written you will make the gains you seek. They are proven.

Type Of GYM
The GYM is not the place for people who think going to the GYM is a social event. We mean business and so should you. Real Powerlifters, Bodybuilders or anyone who really wants to improve belongs in a black steel GYM (if possible) where the membership pushes each other to obtain success. If you want to succeed and not just go to some Chromed Up Social Club, be very careful where you workout. The environment is very important. You need to be around people who are driven to succeed.

Gain Muscle Mass...Strength
If you want to increase your muscle mass you should not train more than four times a week. You need to work as heavy as possible with the majority of your sets in the five to eight rep range and not spend your time on high rep or isolation sets. When successful at a workout weight you increase the weight next workout by five pounds. Strength athletes and champion powerlifters generally use a two day bench routine with rep sets in the one to three range for the majority of their routine and lift very heavy. Legs and back are worked on separate days. We prefer a three day bench and fitness routine with the routine varied to combine both powerlifting and bodybuilding. At some point you may want to concentrate only on one sport but for the majority of all people our basic workout routine is better. You must incorporate into your workout cardio of some type at the end of your lifting. Sometimes walking a mile in about fifteen minutes before working out helps you perform better.

Type of Lifter
The primary difference in powerlifting and bodybuilding is that Bodybuilders want to isolate and some will also high rep each muscle group. Powerlifters want to get the whole body to work as one unit to move more weight. We want to combine the two types of workouts in order to be as strong as you look and look as strong as you are. Some may want to just get in shape or be a combination type lifter which is best for most people. You need to remember, just because some so called Big Lifter does things one way and achieves success does not mean his way is the only way to achieve your goals. Everyone is different, there are many roads to get where you want to go.

Personal Trainers...Alternatives
Yes, I know that most are just a waste of money but our people make positive gains. We have people tell us that they have been working with a personal trainer for a period of time and made little progress. This is common. Personal Trainers are after your money. Many personal trainers think that if you make too much progress, get the knowledge you need, along with being self motivated that you won't keep paying them. There is enough information on this site to make anyone successful if they will put forth the effort. Many times you will find more information from someone in a GYM who is actually doing things and not trying to make a buck off of you. Ask these people for help and do not be intimidated to talk to the guy benching 400+ pounds or looking the way you want to look. They will help you and some will provide a lot of information and motivation without costing you a dime. Remember when you are asked for help, Do Unto Others As You Would Have Them Do Unto You.

Food
A fat diet seems to cause a decrease in the immune system and shortens life in lab animals. A rule of thumb is to have (good carbs) 2/3-3/4 plate of fruit, orange, red and green vegetables with the balance being cold water fish. You should drink water and herbal tea. This type of diet is best for most people to be lean and healthy. Powerlifters and competition bodybuilders may eat and supplement considerably more in the protein department though that is not always the best diet for your health.

WORK!!
Many people want to go to the GYM and expect being in shape to just happen, it does not. You have to be determined to push yourself, not quit or whine over every little ache or pain. You have to work hard at whatever you decide to do and not quit, ever. The main thing is for your body to work in motion/oxygen with increasing intensity. You can have the body and strength you want if you will decide you are going to be as Strong As You Look and Look As Strong As You Are. You have to be determined to do what is necessary, and then do it.

Age
Anyone who wants to increase their physical strength and really sets their mind to do so can, regardless of their age. There is chronological and physical age. You can't stop chronological age but you can make your physical age younger by exerting yourself into a weight program. It does not matter how fat, weak, thin, young or old you are, you can increase your strength. We know some individuals who have trained consistantly and are now on the back side of 50, some past 60 who are extremely strong. Several can still beat 99.99% of all the twenty five year olds in the weight room. When these lifters were twenty five they were considered stong but after age 50-60 doing the same weights they were doing twenty five years ago are now considered World Class Lifters by age class. Start young if possible and keep lifting, never slow down or allow yourself to become old. Lifters with this approach will appear and act younger. You need to follow a proven system, watch what you eat and drink and refuse to get old just because people think you have reached a particular age. I have heard lifters (roid freaks) say who wants to be live to be 50 anyway? You should if you have any common sense.

Don't Procrastinate
You cannot put off getting into shape until some future magical date. This is why the GYM business thrives in January, February and then declines. When you start something you don't quit. When you plan to do something positive, don't put it off. How many young people are going to sit out a semester of college, wind up in the work force and never go back to finish their degree? How many of you are going to go see a parent or grandparent next week and just never get around to going, until its too late. Don't do this.

Why not get what you can when you can and let the future take care of itself? This applies to school, work, accepting Jesus or whatever. You take advantage of whatever is available today, prepare for the future and hope your still around to reap the rewards. Don't put off what you can do now for what you could do in the future. You don't know what may happen.

This same theory applies to contest lifting. We know several lifters who kept getting hurt or putting off things for the big kill so to speak. One lifter we used to work out with kept getting second place, this really bothered him. He told everyone he was not going to enter another contest until he was positive he could win or break state records. He turned to bodybuilding to increase size for several years then went back to the power lifts. When he was sure he could win he was hit by a car, hospitalized and had to start over again. This lifter only thought about long term lifting goals.

This same lifter started bodybuilding again. He got most of his strength back and continued to work out hard. Many years went by and new Lifting Federations were created with age classes. He was in vastly superior shape to almost everyone. He decided to train harder for another year. He was told he was in the top one percent in the World by age class. When checking the age class records he found this to be true. He decided it was time to enter a qualifier. After work appointments he was going to pick up his GYM bag and head to the GYM. While stopped in traffic he was hit in the rear by a truck. This led to two major operations, permanent medical conditions and the loss of 40 pounds of muscle mass. So his World Championship dreams and State Records appear to be down the drain again. You cannot put off anything in life.

Set short term and long term goals, plan your work and work your plan.

Good Lifting,
Christopher A. Liftiano...Chis Lift

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.

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