Here is your newest issue of Fit Physique. I know, I know, it's a little late. My apologies

Don't forget to download your f'ree special reports if you haven't done so already. Go here to download them - Your Bonuses

Also, there is a link at the bottom to past issues of Fit Physique.

1 - Max out Your Mass and Strength

2 - A Little Help From My Friends

3 - Debunking The Ab Myth - Part 2

4 - Achieve Your Fit Physique Goals

1 - Max Out Your Mass and Strength

Most of use were taugh to warm up over several sets while decreasing the number of repetitions.

For example, start with a set of 15-20 reps on the bench press, add weight, do another set of 10 - 12 reps and possibly even a third set of this number.

Finally, the work begins and you add weight for a fairly hard set of 8 - 10 reps. Increase the weight for a hard set of 6 - 8 reps and possibly one last hard set of 5 - 6 reps.

Here's the problem I have with routines like this (which is most routines). You're working hard enough on the warm ups to begin wearing yourself out, yet not hard enough to have a positive impact on your progress, ie, strength and muscle mass.

Your warm up should be designed to do just enough to prevent injury and allow you to work out as hard as you can with the heaviest weight possible for your working sets.

If you workout in the manner I described and you switch to warming up just enough, you'll find yourself lifting heavier weights for more reps than you were previously using.

This may take some experimenting but here are a couple of examples to give you an idea.

Let's say you want to use 225 pounds on your working set of bench presses. Start out with a very light set of 8 - 10 reps with 100 pounds, then do 3 reps with 145 and another 2 reps with 190.

Rest a minute or 2 and then do your work set with 225.

Those 3 warm up sets are done without any rest, except the time it takes to change the weights on the bar.

Let's say you want to Squat with 300 lbs. Do 8 - 10 reps with 135, followed by 3 reps with 205, 2 reps with 255 and maybe 1 rep with 275. Rest a minute or 2 and then do your work set with 300 lbs.

Again, you'll need to experiment with what it takes to get you physically and mentally prepared for your work set but try using this warm up method and see if your top end poundages don't improve.

To sum up, do minimal reps on the warm up sets, don't rest between warm up sets, and then go to your top weight on your work sets.

2 - A Little Help From My Friends

Fit Physique has been a great fitness and nutrition resource to thousands of fitness enthusiasts since it was created.

As you may have noticed, we've made some improvements here and there as we've gone along, all in an effort to make Fit Physique the best fitness e-newsletter around! I take pride in what goes into it, and if you're not happy, I'm not happy. That's why I want to get your input.

Now is your chance to make your mark on Fit Physique! If there's ever been anything about it you didn't like or thought could be better, here's your chance to sound off!

I also want to know what you like, and what you'd like to see more of. Remember, without my readers, Fit Physique would not exist. It seems only fitting that I put its future in your hands.

Please take a moment and drop me an email at feedback@buildleanmuscle.com .

Your input will help make the best fitness e-newsletter on the web even better. Thank you!

3 - Debunking The Ab Myth - Part 2

Is there anything out there in the fitness world suffering from more misinformation that how to get abs?

The number of ab machines constantly coming to market is mind boggling. Especially considering that they aren't needed and won't give you the results that you want.

Let's set the record straight on ab training right now and give you the real information you need so you can say no to the next infomercial ab machine and yes to actual abs.

1 - Training your abs consistently will eventually give you the flat stomach or six-pack that you want.

No. It's not gonna happen if your abs are covered by a layer of body fat and doing endless sets of ab exercises is not the way to rid yourself of that excess body fat.

2 - Train your abs everyday for best results.

Again, no. Your abs are a muscle, just like your chest, lats, arms and so on. You should train your abs just like these other muscles, with progressive resistance and high intensity - then allow them to rest and recover. Never train your abs more than 3 days a week.

3 - You need to do hundreds or reps and feel the burn to get great abs.

Yep, again the answer is no. The abs a muscle just like I mentioned above. To get six pack abs you need to strip off the fat, but you also need to build the abs to get them to really pop out.

If the muscle isn't developed, you'll just have a flat stomach but no abs. The name of the game is progressive resistance for sets of 8 - 20 reps, just like your other muscles.

4 - Train the abs with lots of sets and high reps to burn off stomach fat.

You guessed it. This is also false. Spot reduction just isn't going to happen as much as we'd all like it to. You can't burn fat on your stomach by doing endless crunches.

You need to put together a proper weight lifting program, nutrition plan, and cardio in order to rid your stomach of that stubborn layer of fat and bring yout your abs.

4 - Fit Physique Transformation System http://www.buildleanmuscle.com/fp.html

"The book is outstanding. Great reading."

Mike Westerdal, CPT Critical Bench, LLC

"Gregg's entire book is awesome! It's filled with some of the best information you will find about losing fat and looking great. How could it not be? Gregg is one of the brightest fitness professionals I've ever had the pleasure of knowing. Be sure to check it out "Fit Physique" at: http://www.buildleanmuscle.com/fp.html"

Jim Labadie, Certified Personal Trainer

www.yourfitnesscoach.com

It not only gives you a direct roadmap to help you gain muscle, and burn fat fast it also provides you with non-hype based, proven fitness information that you can apply in many fitness arenas.

Check it out at:http://www.buildleanmuscle.com/fp.html

I hope everyone is doing well. Next issue we'll deal with the issues of finding time to train during the holiday season as well as avoiding putting on an extra layer - and I don't mean that new sweater.

Remember, Fit Physique is your newsletter and buildleanmuscle.com is your site. I welcome all feedback, questions, and comments. Let me know what you like, don't like and want to see in the future.

Email feedback@buildleanmuscle.com or click on the email link at the bottom.

Until next time

Yours In Fitness,