What is ... SMART!?

On our Facebook page today, we have gotten a message by a guy who said that he is mocked by his "FRIENDS" for wanting to train rather than hang out. They also say that it must be like that because he is stupid, and that he has no social skills.

The comment is quite long.. but i will copy here the worst parts.




" Most of the time, they call me a p***y for not being interested in going out, and partying all night. Quite often they call me a dumb meat head..."

" When I say that I will become a famous bodybuilder that people will look up to, they laugh at me saying that it will shrink my d**k, and that than I wont be able to masturbate ( not to speak about having sex, because they mock me constantly saying that my gf likes me 'cuz I'm dumb, and that I will die a virgin...) "

" All of them say, next year i will go to college to party and f**k all the bitches I can, while I say next year I think i will go to my first competition, than they start mocking me and laughing at me, saying that I'm dumb and that that is the true reason i wont go to college "

This is highly pathetic coming from these dumbfuck he calls friends.

Listen dude, it annoys the CRAP out of me when dumbfucks like your " friends " mock someone about intellect, and they don't even know what it is in the first place.

Intellect - Wisdom is nothing alike knowledge. You cant go to school and become smart, you can go to school and LEARN, but that wont make you smart.
As not going to college wont make you smart but rather dumb.
A diploma is not something which indicates if a person is smart or not, a diploma is just a piece of paper.
And I use paper to wipe my BUT after i take a huge dump ( on everything those people said to you ).

Follow your dreams, do what your HEART tells you what is right!


And look at it like this, most of those guys who mock you, who laugh at you saying you will never have intercourse, that you will be alone, I can BET MY BALLS that most, if not all, of them are single.

People who constantly cry for sex, and constantly want to speak about it all the time, are most likely virgins who are so desperate that they need to at least speak about it because they do not experience it.

You have a girlfriend, and trust me, girls are not with guys because they think the guys are dumb, but there is something that attracts her towards you, something that makes her love you.

So do not ever....EVER doubt in your self because of those people you call friends.
Stay away from them because they will only drag you down!

Remember this, Do not be the foundation of your past, be the ARCHITECT OF YOUR FUTURE!

REMINDER: YOU CAN READ MORE BLOGS ABOUT R30MS WORKOUT on the links below:

http://rawbodybuildingblog.blogspot.com/2014/07/does-r30wo-really-work.html
http://rawbodybuildingblog.blogspot.com/2014/07/gigantic-arms-in-30-only-days-teaser.html
http://rawbodybuildingblog.blogspot.com/2014/07/amazing-bodybuilder-arms-in-30-days-is.html

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GET SHREDDED ARMS IN 30 DAYS! R30MS - DIVISION 1 > LIMBO

Choose wisely

Raw has helped me €3.00 EUR Raw is the best €5.00 EUR Raw made me into a man! €10.00 EUR

Visit our NEW website: http://beastmodeworkouts.com/

As promised we are posting this amazing arms workout where you will burn all the fat from your arms, but simultaneously obtain amazing size and strength in your arms.

REMINDER: YOU CAN READ MORE BLOGS ABOUT R30MS WORKOUT on the links below:

http://rawbodybuildingblog.blogspot.com/2014/07/does-r30wo-really-work.html
http://rawbodybuildingblog.blogspot.com/2014/07/gigantic-arms-in-30-only-days-teaser.html
http://rawbodybuildingblog.blogspot.com/2014/07/amazing-bodybuilder-arms-in-30-days-is.html

Here you have a high definition picture for you to download with the full arm workout sheet for the Division 1 > The BURN of LIMBO:
Click on the picture for it to open in full screen and than just download it

Below you have a full definition of what is what. Read the text so you know what you should do because in the plan i have implemented just the names of the exercises and the number of series and reps !


This workout will be made out of three parts:


Division 1 > The BURN of LIMBO

Division 2 > The birth of ANGER

Division 2 > The VIOLENCE


You will be doing 1 division per weak, so this weak you will start with LIMBO!

Before every workout you need to warm up your body so you could get the most out of your workout and avoid any injury.
Well in this workout, we will NOT do a warm up, we will OVERHEAT your body!

Before the workout you need to go for a jog.  I suggest you do the running like in our R30A workout that is brilliant for abs, But all in all you need to do the next thing:

Go out for a run, but set a target, lets say a nice 2 km jog, well you always have to do 10 % extra on top of the goal set in your head, which means that you should jog for 2.2 and DONT STOP. You CAN do it, its all in your head!

After the jog go home and i want you to stretch hard for 5 minutes, but focus mostly on stretching your arms.


The warm up we will name the OVERHEATING!
You will do that by straightening your arms out in a wing position, stretch your fingers as wide as possible and now turn them towards the ground. With that being said, start making a wing type of motion, as a bird does when it flies. But it is highly important that you do it with good form + with slow motion.
So all you need to do is put your arms as high as your highest point on the head goes, and as low as where your hip starts. So one full range of motion should last for at least 2 seconds.
Remember, your fingers should point to the floor!
 This warm up goes for 5 minutes as well.

After that you should shake your arms for a few minutes just to relax every muscle in your arms.

Now comes the juicy part.

First exercise, AIR CURLS!
How do you do them, well by strengthening your fist and stiffening your biceps. Now, imagine that you have a really heavy dumbbell. So do hammer curls but the entire time your biceps should be stiff as hell. Do this with as little jerking as possible in your arm.
At the end of a rep, squeeze your biceps so it looks like your flexing. Do this as slow as you can and as long as you can, but i prefer to do it for 3-5 minutes. Once you start loosing your strength in the biceps that's when you should stop actually.
Once your biceps start begging you to rest them a bit, you do not rest AT ALL, but rather instantly grab a dumbbell or if you don't have one, grab a bottle filled with water!

Now i call this the 3 LEVEL CURL
You start at the very bottom, and you lift your dumbbell to the middle AKA stop at 90 degrees.
The second level is the one from the middle of your arm to the top. So if you were to combine the two levels you would a full hammer curl, which brings us to the third level, the full curls.
You should do them at least 12 per level but always add +2 on the level 3. ( so for example if you were to do level 1 - 12 reps, level 2 - 12 reps, than level 3 would be 14 reps )

Rest for 2 minutes, EVERY SECOND OVER 2 MINUTES IS CONSIDERED CHEATING AND THAN YOUR A BITCH :D So don't cheat!

THE WATER SCOOPER.

Now this one is the one which will give you that 3D look and strengthen your arm A LOT!
Do ordinary bicep curls, but rather than hitting that highest spot and than lowering your arm down for some negative, before the negative you need to twist your wrist so you pinky is at a higher spot than your thumb!
So start with your thumbs pointing in front of you and as you lift you should bend your arms in that way that at the end of a curl your pinky is higher than your thumb.

NO GRAVITY!
This one is my favorite, grab your dumbbell and start doing a curl, leave your arm at 90 degres ( as you did in the 3 level hammers exercise ) and now DEFY GRAVITY!
Hold your dumbbells like that for 2 minutes, do not loose posture or form  while doing it.

THE LIFTER
We all know this, many people call this exercise TRICEPS DIPS, well we will call it THE LIFTER because we will have some modifications that will help you!
Sit on the floor, and have a chair or something as tall as a chair behind you. Grab on the chair with your hands, and straighten your legs as far as you can. Lift one leg and lift your body slowly. A lift should be with NO jerking at all, so do it as slow as possible!
After your done with one leg up, do the same thing with the other one up.
Do at least 14- 16 reps

THE DIPPER
Ordinary DIPS but do them with your mind, so do it as slow as possible with amazing form and no jerking.
You should do 2 seconds down, 1 second squeeze of all your muscles that you can squeeze, and 2 seconds up with no rest on the top.

LIKE AN EGYPTIAN
Pyramidal pushups are the reason why you should live. All core exercises rock, but pushups are pushups.
Pyramidal pushups will be done like this, your hands should make a pyramid ( ILLUMINATI ) sign, which means your hands will be touching while your doing the pushups.
It takes you 2 seconds to get to the lowest point of your pushup, you stay there for 1 second and than explosively push up, as hard as you can, stand up jump  jump with your hands towards the sky. Do that from 1 to 10 and from 10 to 1

OVER THE BACK
Grab your dumbbell with one hand, and follow the motion from the picture below, there is not much to it.
Just remember form + slow motion of movement = amazing results! and dont use BITCH weights as the guy in the picture!



















TO BECOME A PARTNER OF OURS FOR FREE, Contact us either VIA FACEBOOK or by sending an e-MAIL ON info.rawbodybuilding@gmail.com / AND VISIT/ CLICK ON THE LINK BELOW:
http://rawbodybuildingblog.blogspot.com/p/partners.html

KEYWORDS:
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Amazing BODYBUILDER ARMS in 30 days! Is that possible? MOTIVATION !

BEFORE YOU READ THIS POST KNOW THAT THE R30MS ARMS WORKOUT IS FINALLY OUT!!
YOU CAN READ IT BY CLICKING ON THE IMAGE!


Most of us have the problem where we don't have enough time for working out.
Why is that you might ask.. Well in today world, most of us have to work our asses of so we make a living, which prohibits us from being healthy, strong, and most of all.. rested.

Frustration at work, friends being bitches and annoying you, your everyday problems, it just drains you, and your left empty.

Well here, and today, we are going to teach you all how to use that rage, that frustration to your advantage and channel it towards success.

It is actualy simple. The things you will need are:

- Yourself
- Anger
- Pain
- and tiredness
- Dumbbells

You don't need a gym membership, you don't need steroids, you dont need anything but the above mentioned!

As we all know, muscles need to strengthen and stiffen in order to grow!
So we will divide the entire 30 day workout in 3 different divisions so we would get the maximum of it! But please, do not eat fat foods and become a glutton.
Eat healthy and drink a lot of water.

 
If you want to loose weight while your building up your arms, click below:
http://rawbodybuildingblog.blogspot.com/2014/07/summer-is-here-want-abs-fast.html

Every division will be available on the images below.
The names of them will be.

Division 1 > The BURN of LIMBO

Division 2 > The birth of ANGER

Division 2 > The VIOLENCE


We will upload one by one, stay tuned and share this with your friends so we make a world filled with super humans!

Below you have linked images to pages that hold more secrets to achieving your goals even faster!

http://rawbodybuildingblog.blogspot.com/2014/07/summer-is-here-want-abs-fast.html

http://rawbodybuildingblog.blogspot.com/2014/07/does-r30wo-really-work.html

http://rawbodybuildingblog.blogspot.com/2014/07/should-i-train-my-legs-everyday.html

http://rawbodybuildingblog.blogspot.com/2014/07/gigantic-arms-in-30-only-days-teaser.html

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Does R30WO really WORK!?

Hello guys,


BEFORE YOU READ THE REST, KNOW THAT A NEW 30 DAY WORKOUT IS OUT! THE R30MS - WORKOUT FOR GIGANTING ARMS!!

Click below on the picture so you go to the post.

 As promised, we will keep you updated on the results/ progress of all our, lets call them students, who are brave enough to try our R30WO.
In the last few days, we have gotten a few mails of guys who have been doing our workout. Most of the e-mails we received were with " before and after " pictures, but this one is the BEST..

The body transformation of this kid is amazing, it actually surpassed what we expected!
Here at our GYM, we have tried it out with many people, and all have had great results, but this kid who sent us his picture and asked for discretion, knocked all other guys of!

Lets call this kid the >> ? << So the ? sent us a photo taken on the 17th of June this year, and a picture taken today.. The transformation we saw on the pictures was remarkable.
He had said that he was eating healthy, no sodas, no fast food, no chips or anything which is not good for you. He followed all our steps and look what we got in the end. A transformation worthy of a god.

Here is a part of the mail he sent us:

" Hey RawBodybuilding!
I have taken your challenge head on, and it blew me away! I must admit that I was a skeptic it at first, because there are a ton of fake ass trainers who want to get our money and than sell us some bullshit that does nothing but starve us, or has minimal results.
Due to the fact that your workout is not that intense, I thought it would have NO RESULTS, but to my great shock and surprise, I was horribly wrong..
I think that with great will power and commitment in a weak anybody could do the toughest of exercises that are listed in your R30 Workout!... "

We are so glad that it helped him reach his goals, he finished the mail saying:

" Thank you once again, I will recommend your page to all my friends, and i will use your techniques to help others as you helped me"

And finaly, here are the pictures he sent us!
ENJOY!

Every week we will upload at least one >before and after< photo for you to see that we do not waste time, but rather MAKE GODS!

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GIGANTIC ARMS IN ONLY 30 DAYS! TEASER!

Hey guys, this is an update for the new workout that is going to be posted soon!

As most of you already know.. We are about to upload an entire article dedicated to our amazing Arm workout, that will chisel your arms to the likes of bodybuilders.

How? You may ask.. well.. take a look down. :)

Listen, in order for you to grow, in order for you to achieve those goals that you are trying to achieve, you need to believe in yourself, eat healthy, rest and above all else, you need to not simply want it, but LIVE FOR IT! You must be willing to push aside all SHIT that it bringing you down, you must NOT waste time on stuff that is totally not important in your life.


Rather, focus on that one thing that will make it better, focus on the outcome.
Tell yourself..
I have had it with this body that i have, with the fat, with the lack of condition. I know i CAN achieve everything that ANYBODY can. I need to break out of these chains that keep me grownded to this life of mediocrity and start improving, start becoming what i was destant to... And ultimately become ..a GOD!

This Workout will help you reach your maximum when it comes to arms - Biceps, Triceps, Shoulders, Forearms and so on ) .. You will be shredded with huge guns waiting for girls to notice them.


To get the workout sheet and read all about the workout click the image below


















STAY STRONG, LIFT, GO RAW LIKE A BEAST!!

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WHAT DO VEGANS EAT!? How to get RIPPED WITH A VEGAN DIET! E A S Y !

Vegetarians can ALSO become BEASTS! HUGE bodybuilders, and the strongest versions of themselves!

Read on if you want to become a VEGGIE GOD!


SELF - CANIBALISM

The most important thing to being a Vegan or Vegetarian bodybuilder is having enough calories and protein in your body, so your body wouldn't go into a deficit and start eating yourself.
Always stay hydrated and well fed so your body doesn't have to consume itself.
Our bodies are made like that, Te body will DEVOUR itself so it could survive, a fact that is not so pleasant when you think about it, but effective.. As long as you don't die :D


VEGGIES ARE GOOD!

Remember that most of the food you take will be based on Fruits and Vegetables. So remember to take as much vegetables and fruits as possible ( dont become a glutton ). These will suply you with a great dose of nutrients, protein and antioxidants that will keep your body healthy and strong!

DO NOT FORGET TO INTAKE  LEGUMES ESPECIALY CHICKPEAS AND SOYBEANS, because they are a vegetarians piece of fish or white meat! They are HIGH HIGH HIIIIIGH in protein. Click on the link below for nutrition values of some Legumes!
http://rawbodybuildingblog.blogspot.com/2014/07/legumes-vegeterians-piece-of-fish.html

SOY WHEY ... PROTEIN OUT OF SOY :D
Soy is great.. it is 40-45 % protein..so soy protein powders are amazing, buy it without thinking it will increas your performance PLUS you will get your results better and faster.





 


ORDINARY PROTEIN.. YOU CAN TAKE IT !
Speaking of protein.. there is no harm in taking ordinary WHEY protein and any other supplementation to your diet. By that i mean everything EXCEPT STEROIDS!!
So Proteins, Creatins, Aminoasids, Vitamins etc etc..





DAIRY PRODUCTS!
If not a total vegan, than i do suggest that you consume all egg whites and dairy products in the world.. They are known for great and HIGH protein count. But beside that.. they are also good for your bones, because of a high concentration of calcium, sodium, iron, magnesium and all sorts of vitamins. So consider it! PLEASE!

MOTIVATION!

Stay motivated, stay positive, don't let others get you down.. Believe in what you believe and never....NEVER let them take it away from you. You chose this way, make the best of it.
Also mix all the above mentioned foods, seeds, beans and everything else, eat sweet rice and salty rice. Eat beans with different spices, prepared on different ways.. Mix up a bunch of veggies .. there are a MILLION recipes for great salads and dinners with vegetables





SOON WE WILL UPLOAD AN ENTIRE DIET SHEET FOR YOU GUYS TO HAVE. FOR NOW ITS ONLY MONDAYS

TIME		MONDAY
7-8 AM		Granola 2/3 cup Soy Milk 2 cups FRUIT LIKE AN ORANGE
10-11 AM		Soy Meat 4 oz Soy Cheese 2 slices Wheat Bread 2-3 slices
2:00 PM		Peanut Butter 2 Tbls. Bagel 1 Banana 2
4:00:00 PM PRE WORKOUT		Soy Meat 6 oz White bread 2 slices Banana 1 Protein shake ( SOY OR RICE) 20-25 g
6:00 PM		Salad 1 dish or Tofu 4-6 oz
10:00 PM		Peanut butter on white bread 1 slice of bread Protein shake ( SOY/HEMP/RICE ) mixed in soy milk Protein bar

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LEGUMES, A VEGETERIANS PIECE OF FISH!

As we all know, vegan or vegeterian bodybuilders also must intake HIGH doses of protein.. Well one of the best ways to achieve that is with LEGUMES!

Here you will see the nutrition value of TOP 5 BEANS AND LEGUMES with the HIGHEST protein value.
    

CHICKPEA ( Wikipedia )

Amount Per 100 grams

Calories 364

% Daily Value*

Total Fat 6 g	9%
Saturated fat 0.6 g	3%
Polyunsaturated fat 2.7 g
Monounsaturated fat 1.4 g
Cholesterol 0 mg	0%
Sodium 24 mg	1%
Potassium 875 mg	25%
Total Carbohydrate 61 g	20%
Dietary fiber 17 g	68%
Sugar 11 g
Protein 19 g	38%

Vitamin A	1%	Vitamin C	6%
Calcium	10%	Iron	34%
Vitamin D	0%	Vitamin B-6	25%
Vitamin B-12	0%	Magnesium	28%

SOYBEAN ( Wikipedia ) 

Amount Per 100 grams

Calories 446

% Daily Value*

Total Fat 20 g	30%
Saturated fat 2.9 g	14%
Polyunsaturated fat 11 g
Monounsaturated fat 4.4 g
Cholesterol 0 mg	0%
Sodium 2 mg	0%
Potassium 1,797 mg	51%
Total Carbohydrate 30 g	10%
Dietary fiber 9 g	36%
Sugar 7 g
Protein 36 g	72%

Vitamin A	0%	Vitamin C	10%
Calcium	27%	Iron	87%
Vitamin D	0%	Vitamin B-6	20%
Vitamin B-12	0%	Magnesium	70%

PEANUTS (Wikipedia )  

Amount Per 100 grams

Calories 567

% Daily Value*

Total Fat 49 g	75%
Saturated fat 7 g	35%
Polyunsaturated fat 16 g
Monounsaturated fat 24 g
Cholesterol 0 mg	0%
Sodium 18 mg	0%
Potassium 705 mg	20%
Total Carbohydrate 16 g	5%
Dietary fiber 8 g	32%
Sugar 4 g
Protein 26 g	52%

Vitamin A	0%	Vitamin C	0%
Calcium	9%	Iron	25%
Vitamin D	0%	Vitamin B-6	15%
Vitamin B-12	0%	Magnesium	42%

Lupin beans ( Wikipedia )  

Amount Per 100 grams

Calories 371

% Daily Value*

Total Fat 10 g	15%
Saturated fat 1.2 g	6%
Polyunsaturated fat 2.4 g
Monounsaturated fat 3.9 g
Cholesterol 0 mg	0%
Sodium 15 mg	0%
Potassium 1,013 mg	28%
Total Carbohydrate 40 g	13%
Dietary fiber 19 g	76%
Protein 36 g	72%

Vitamin A	0%	Vitamin C	8%
Calcium	17%	Iron	24%
Vitamin D	0%	Vitamin B-6	20%
Vitamin B-12	0%	Magnesium	49%

BLACK BEANS ( NO RACISM, WHITE BEANS ARE GREAT TOO ;) ) ( Wikipedia )

Amount Per 100 grams

Calories 339

% Daily Value*

Total Fat 0.9 g	1%
Saturated fat 0.2 g	1%
Polyunsaturated fat 0.4 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 9 mg	0%
Potassium 1,500 mg	42%
Total Carbohydrate 63 g	21%
Dietary fiber 16 g	64%
Sugar 2.1 g
Protein 21 g	42%

Vitamin A	0%	Vitamin C	0%
Calcium	16%	Iron	48%
Vitamin D	0%	Vitamin B-6	15%
Vitamin B-12	0%	Magnesium	40%

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Do you want AMAZING SHREDDED ABS IN JUST 30 DAYS!?

Choose wisely

Raw has helped me €3.00 EUR Raw is the best €5.00 EUR Raw made me into a man! €10.00 EUR

As we all know,

When summer comes, guys take of their shirts, girls like to see some abs.. Can YOU give them what THEY WANT!?

If you do got a six pack, than congrats, summer has nothing on you, but I'm talking to you, yes the one who is constantly saying NO I WILL START WORKING OUT! I WILL GET IN SHAPE, I WILL HAVE ABS! but somehow.. never come around doing it..
Well... whats stopping you? A gym membership? Time? lack of WILL? slow results?..
Hm.. seems you had it all wrong.

YOU DO NOT NEED:
- GYM MEMBERSHIPS
- HEAVY WEIGHTS
- ANY WEIGHTS
- TIME

YOU WILL GET:
- FAST RESULTS
- SELF CONFIDENCE
- JOY


HOW? You may ask.. Well I'm here to give you amazing 30 day tips or money back guaranteed... wait.. OH RIGHT, THIS IS TOTALLY FREE!! Unlike most of todays workouts.
ALL YOU NEED TO DO IS THE R30A WORKOUT!

Do these exercises every day for 30 days ( NO CHEAT DAYS NOR EATING FAST FOOD EVERY DAY! ) and you will see amazing results.

1. SLEEPING JOG!

 2 Miles - < 3-3,5 Km > ). Once you get back home, do 50 SLOW squats, do it with the best form you can.
   I call it like this because its that type of jog, that you do the moment you open your eyes. So you wake up, go brush your teeth, wash your face and out you go. 30 minutes average speed jog ( distance
Try doing them like this - 1 second down, 1 second in a squat position, and a minimum of 1,5 second getting up. ( if you cant do them in one go, its ok, do it in two, but for every 5 seconds of rest you get, add 1 more squat, so 10 seconds of rest equals 2 more squats ).
Once your done with that, you drink the MAGIC POTION !
Drink a big glass of lukewarm water. Go take a shower, and rest.
After 20-30 minutes, take some none fat, full of vitamins and carbs food in your sistem.
( if you have strap on weights for jogging, strap them on )


2. SHOCK PUSHUPS!

Why shocking? Because with them we will shock your body beyond its comprehension.
On every 30-45 minutes, do 10 piramidal pushups ( pyramidal pushups are done by doing one perfect pushup, than stand up and put your arms beyond your head, throw down, do two pushups, stand up and arms beyond your head, than three pushups.. and so on and so fort until you reach 10). But remember that once you do them from 1 to 10, the next set in 30 minutes will be from 10 to 1.
One of the most important things to keep in mind. HOLD YOUR GLUTS TIGHT AS TIGHT AS POSSIBLE! Imagine that if you let your but loose, you will get F***ed by a steaming iron rod. Sooo you better keep them gluts HARD AND SQUEEZED LIKE HELL!
( if your strong enough go for the full pyramid in one go )

3. NORMAL IS NORMAL!

You should keep going to the gym, or do your normal daily workout regardless of our R30A workout, and keep in mind that you must eat your normal 4-5 meals a day, only with as much nutrition and vitamins as possible, none fats ofc.

( DO NOT STOP DOING YOUR NORMAL EVERYDAY WORKOUTS, AND SKIP ANY EXERCISES..DO THEM AS IF YOU WEREN'T DOING OUR ABS PROGRAM! )

4. RUNNING ON FIRE!

Its time for a afternoon jog. But this time instead of an easy jog you will add a lot of sprinting to it.
So you go out for a run that lasts minimum 30 minuts, and on every 100 yards, you do the fastest sprint you can until you cant sprint any more, than you just revert to jogging until you pass another 100 yards and again do the fastest sprint possible!
Get back at home, this time do 25 one legged squat on both legs ( balance in your core will activate your abbs ) and another normal 25 squats.
Drink lukewarm water again ( REMINDER WE ARE THE FIRST TRAINERS WHO HAD SUGGESTED LUKEWARM WATER IN THEIR WORKOUTS, SO DON'T GIVE CREDIT TO NO1ELSE :P )
( if you have strap on weights for jogging, strap them on )

5. ABS NEVER SLEEP!

Just before bed time, do some ab exercises, a minimum of 100 ordinary ab curls, you can basically do any ab exercise at this point. The final part that counts is STATIC AB EXERCISES.
Do 3 series of STATIC ABS (as shown on the picture ) each repetition lasting shorter.

First rep - 2 minutes perfect form no cuts.
Second rep - 1:30 minutes perfect form no cuts.
Third rep - 1 minute of agony that will chizle your abs, oh and perfect form!

If you can, and if you are fit you dont need to decrease the time between sets, do 2 MIN all three sets.

The same goes for the Pyramid pushups, if you are fit, and you can do it, do a full pyramid ( 1 to 10 and 10 to 1 in one go )

DO NOT EAT FAST FOOD, CANDY, CHOCOLATE, SUGAR OR ANYTHING THAT HAS A LOT OF CALORIES, THAT MAY AND PROBABLY WILL DECREASE YOUR OVERALL ACHIEVEMENTS!

If you want you can send us pictures on our facebook page of the final results that will be present in 30 days.

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Should i train my legs EVERY DAY!?

Hello all,

Today i have gotten a question where a dude asked me should he train his legs every day.
For the purpose of this Blog, i shall copy his comment so you guys have a better idea on what he asked.

"Hi, Raw Bodybuilding, I would just like to know if it's ok to train legs everyday and if not how often should they be trained in a weak? As I just want to mainly focus on my legs now"




My reply to his question was this:

"Hello Cole, Um, no.. you should NOT only train your legs. Why? well your legs are always under stress, your walking every day, running, standing, sitting and standing up etc. Legs, as any other part of your body, are made out of a group of muscles. In order for them, the muscles, must get ripped, and than heal up - grow. So it would be much better for you to swap between cardio and leg workouts. Say, do your legs every other day, a total of 3-4 times a weak + cardio on the days you are not doing your legs and it should function quite well.. Know that you should always stay hydrated + rest as much as possible and go heavy. If you workout with bitch weights expect bitch results. So better for you to go heavy with perfect form and less reps than do 100 reps with no weight at all. If you are interested, i will write an entire article on leg workouts what to do and what not to do." Here I will explain to you all why it is not recommended for you to train ONLY one group of muscles all the time.

Most people think that if they train only their chest, or their arms, they will gain mass there.. well no, it may have a contra effect. By Contra Effect i mean that if you push and push and push those muslces, ripping them, and making them tired all the time, they will NOT have enough time to heal up. We all know that it is more than important for the muscles to heal after a training so they could stiffen, get stronger and above all else GROW.
If you want your legs to grow, you must train them as any other group of muscles.

ATTENTION: BEFORE ANY WORKOUT, GET A GOOD WARMUP!




So Lets say, on Mondays, you should do a lot of: - Weighted Squats/ Zercher Squats ( these squats are great for explosive power + i recoomend them to all athletes, because they are known to improve your overalls. )
- Split Squat ( I prefer to do it between to marked lines, and on every rep you should go sideways, so face your right line with your left leg and vice verse. This way you will always do they perfectly with the same distance between reps )
- Weighted Calf Raises ( you can go quite heavy with this, because your calves can take it ;) )


- DEADLIFTS ( i recommend these as much as possible, not only do they work your legs and your gluts, but they are also the best for the lower back and your core.

Do a couple of sets of all these exercises with as much weight as possible.

Than on Tuesday you should do cardio, a lot of jogging, jumping and walking.

Wednesday just repeat the Monday workout, after which you will do cardio and than skip Friday but do legs at Sunday. That way you will leave your legs to rest for an entire day, which will enhance the overall progress.

Know that beside legs you should do all other group of muscles, because if you want a good body, you must work on it. Not just your legs.
If your a stubborn little brat which only knows of football + abbs + legs, than you should atleast do some pushups, pullups, chinups and basic exercises small weights( or as i call them BITCH WEIGHTS )

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