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Since I saw Rambo last night, I ...

Posted Aug 25 2008 3:28pm

Since I saw Rambo last night, I figured I'd drop alittle more Sly and give you guys one of the best Rocky speeches..

"Let me tell you something you already know.The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, nobody is going to hit as hard as life.But it ain't about how hard you hit, it's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done. Now if you know what your worth, go out and get what your worth. But you got to be willing to take the hits and not pointing fingers saying you ain't where you wnat to be because of him or her or anybody.Cowards do that and that ain't you, you're better than that.

The top muscle building program is coming. Be the first to know

Posted by Jimmy Smith at 8:57 AM 1 comments

Question and Answer Friday

Q:I have a question about scheduled detraining.I've been training hard for about 4 months straight, total body focus,mostly compound lifts. I'm going to take a week off and then start amore split routine. Do you think I should continue carb cycling duringthe back off week or cut it to very low carb for that week and startcycling again when the new program begins.

A:Thanks for the email buddy. My answer depends more on your goals. Are you training to gain size? Get slightly bigger? Stay at your constant bodyweight or lose fat? Since you are training with total body movements and compounds exercises and you describe your training as "hard" I'm going to say that you were training for size. In that case, I wouldn't go low carb during your off week. Look at your daily activities level and the amount of current muscle mass that you have as well as your height then that will tell you what your carb intake should be.

As a general rule of thumb, I'd tell you to go with around 200 grams of carbohydrates a day. You'll hear people debate how that anywhere between 120-100 grams of carbs will get you into a keto diet. Another thing that you might want to try is going low carb for the first 4 days of your deload then moderate to high to replace that glycogen on the last 3 days so your return to training will be good.

Q:Hey Jimmy I was thinking about trying out your 8 week program to bigger arms but was wondering how often you would use the workouts listed. Once a week? Twice? I presently lift Mon Chest-Bi's

Wed Legs

Fri Back-Tri's

Would it make sense to incorporate it into this routine or say switch Mon to Chest/Tris and Fri to Back/Bis?

A: I'm not a fan of lifting chest with tris and back with bi's. Too much fatigue since the tri's and bi's are going to assist in pressing movements and this program is all about increasing size. In this sense I would tell you to train arms at least 48 hours apart to allow enough recovery time. How you set up the rest of the program is only going to help with your arm growth.

More praise for the Muscle Bible

"Jimmy, I wanted to write and tell you about how happy I was with the Muscle Bible. Not only is it a straight to the point, no fluff way to build muscle, it also represents a change in the common thinking of building muscle. There's so many new concepts here that I am only half way through and have stopped because I've been implementing everything you've talked about"

Anthony Cook,Grand Junction Michigan


Advanced Copies sold for $150( that's nearly double what you'll pay) for the information covered in the Muscle Bible but 2 Winners will get it all FREE!

Yes, you can win a free copy of the complete package that goes on sale January 28,2008 at 3 pm EST.I am talking about the entire course-I'm not giving some highlights version but the entire, honking thing.

You'll have it sent to you launch day along with the people who get in on the first set of courses.

Now this isn't a random's how the 2 winners will be chosen:

Winner # 1-If you are already successful with your training and built a body you are proud of but want a amazing body then let me know your own before/after story. HOW you did it, WHAT you did, your results, etc. and WHY you think this information will take your body to the next level.

Winner # 2- If you haven't already built the body you want or just started getting serious about your physique let me know WHY you think you can build a dream body, HOW you'll use the information in the package and WHAT you'll do with it.

I'll be picking the winner on January 27 2008 from the entries on my Muscle Bible blog (so make sure you include your email so I can contact you if you win).

Hint for entrants: I like specifics and details.

To enter the contest just visit .

Plus you'll be on the "first-in-line" list to get early access when the Muscle Bible package is available on January 28 2008 at 3 PM EST: (That way you'll get a head start for the first-mover bonuses!)

Everything in the package but the extra bonuses are all yours as the contest winner!

Hear what people are saying

"As a training guru, Jimmy Smith helps his clients achieve their dreams through his knowledge and expertise. Now, thanks to his unique Muscle Bible Audio Program, he has compiled the best information from some of the industry's top names in training and nutrition. This is like attending a 12-man educational lecture in the comfort of your own home, at the time of your choice and at your own pace. All drug-free lifters can gain knowledge to help them be their best, naturally."

– Steve Downs, C.S.C.S.Editorial Director, Natural Bodybuilding & Fitness magazine

Do you remember some of your first days in the gym?

When a friend, parent, sibling or just some random person would help you work out and show you what to do when you had no clue?

I was reminded of that exact thing today.

I was warming up to deadlift with 225 on the bar, which I normally do for a few sets of 15 reps before I get into my heavy work.

Now my gym only has two squats racks mind you and someone was curling in the other.

A guy I never knew came up to me and asked if he could deadlift with me.

Of course I said yes because after all, it's not everyday that someone actually wants to deadlift plus I knew it would cause me to train harder.We got to talking and he told me he was a trainer at a local gym.

We began encouraging each other as we put more weight on the bar

315..375 and so on....

So we both finish our sets and move on to the rest of our workouts.Now this was on MLK day so virtually no one was working and there was no school so a bunch of high school kids were working out.

I looked over at the squat rack from the other side of the gym to see one of three kids about to deadlift.He pulled what was a very bad looking rep then put the bar on the floor.

At this point the guy who I deadlifted earlier put down his dumbbells and started giving the kids pointers on how to deadlift correctly.

10 minutes..15 minutes.. He just spent time teaching..

Now how much better are those kids now that they had advice from someone who knew more and had better form?

How much are their workouts going to improve?

How might their lives change for the better?

I know mine did when I was that age and someone helped me and turned on the switch that made me believe training was the coolest thing in the world.That made me a college athlete and gave me a career that has me known around the world, in multiple magazines each month and most importantly allows me to give back to help others.

Just the other day a 17 year old kid emailed me a passionate long email and left his phone number.

You better believe I called him back ASAP to help him.

How might your workouts improve when you listen to just 5 minutes of any of the 12 experts on their newest,ultra exclusive muscle building information?

How might your nutrition improve when you hear what Justin Harris has to say about why high protein diets stink?

What would your body look like after hearing Dr.John Berardi reveal his exact protocol for dealing with catabolic hormones like cortisol?

How much muscle can you add to your back when you hear Pavel's super secretive technique for maximizing pull-ups?

Think about it? For just $1.27 a day you can have 12 of the top trainers in the world guiding you to a harder, leaner, more muscular body.

It all goes down next Monday at 3 pm EST

Jimmy Smith

Be by your computer to get your limited time discount the clockwill be ticking...

See what people are raving about"The Muscle Bible is a practical result driven muscle building product that will help anyone build muscle. Most people don't realize how important building muscle is to their physique.The Muscle Bible program is a surefire way to boost your muscle growth."Fern Assard"Ms.Fitness"Star of the internet fitness show"Getting Hardcore with Ms.Fitness"

The Truth About H.I.I.T

I get asked all the time about what someone who wants to build muscle should do for cardio.

There's two schools of thought:

1) Don't do any cardio because it causes you to burn more caloriesand that is the last thing that you want to do when you are trying to build muscle.


2) Do small amounts of cardio to further enhance your muscle building gains.

Most people pick option number 1 for all the wrong reasons. High intensity aerobic work is extremely helpful for buildingmuscle for one reason that everyone misses.

High intensity increases mitochondrial density and activitywhich gives you a greater capacity to burn fat at rest.

Now I know you are saying "mitochondrial density"

What that means is blood volume, the "pump" that everyone who goes to the gym is after. Your body operates in a fat burning only when your blood flow is higher than normal.

Ever wonder why you feel tighter after only a few days of hardrunning or working out? That's why.

It really is an open and shut case. 2-3 times a week, 20 minutesto bigger muscle and a harder body.. not bad at all

See what people are raving about

"The Muscle Bible is a practical result driven muscle building product that will help anyone build muscle. Most people don't realize how important building muscle is to their physique.

The Muscle Bible program is a surefire way to boost your muscle growth."

Fern Assard


Star of the internet fitness show"Getting Hardcore with Ms.Fitness"

Get Sleep

When I’m asked what’s the one change that people can make right now to have a better workout, lose more fat and build more muscle, the answer is easy. Get more sleep and better quality sleep.Here are five of the top reasons that you should focus on sleeping more to look better.

1) Sleep is the most anabolic time of the day

During a restful night sleep our body will pump out more growth hormone then any other time of the day. Maximizing growth hormone is essential for losing fat and building muscle so it would be smart to get to sleep as early as you can.

2) Sleep is when our body repairs itself

R.E.M. or rapid eye movement describes a deep state of sleep where our body figures out the problems that we’ve dealt with all day and boasts the immune system amongst other things.

3) Sleep is when our body uses fat for energy

While it isn’t a big fat burning effect, the best thing comes when we wake up. The better the quality of sleep, the better we will burn fat with more exercise.

4) Sleep is when our body boasts our immune system

Our immune system health is directly linked to how we much muscle we can build and how much fat we can lose.

5) Sleep helps us recover from grueling workoutsThere’s a reason that professional bodybuilders sleep post workout. A post workout nap will help to reduce post workout soreness and aid recovery so that the next training session can be productive.

Nutrition For Muscle

I often get emails from people with different body types. Some people can build muscle quickly, some people can build muscle quickly but gain fat and others are your typical "hardgainer" who are lean but can't build muscle.

While they all require different approachs, they do also require the same nutrition principles.

I used to think I was a Ectomorph. I used to think that I was naturally skinny. I was 6'6 220, had abs and thought I looked good.

I used every excuse in the book.

I want to have abs

I don't want to get fat

In short, I was trying to do two things at once. That never works.

Things changed when I just started eating large amounts of good clean food.

Not too much changed about my diet. Good amount of carbohydrates,tons of healthy fats and

a moderate to high protein intake.

We debate too much little stuff and don't focus on the big rocks. The things that matter.

I trained hard, I cycled carbs and most importantly I was consisent with my nutrition.

I was dedicated to my goal of training hard.

Are You?

Some praise for the Muscle Bible

“Hi Jimmy!

I just wanted to say that your Muscle Bible interviews you’ve held

have captured some of the best training information

I’ve heard from some top names in the field.

You’ve asked the hard questions and got straight up “no B.S.”


With your own training observations added to each interview,

it felt like I was secretly “spying” on two top trainers having

a conversation on what REALLY works in bodybuilding!


I expect there will be a LOT of muscle built

with these powerful tips!

The “Muscle Nerd”

Jeff Anderson

See What The Talk Is About

I had originally intended to blog about a very interesting,recent Branch Chain Amino Acid and weight loss study today but I recently started hearing some people talk about the free report that comes when you sign up for priority notification for the Muscle Bible.

The title of the free report is "Top 5 new, techniques to build muscle". I've heard that "they aren't so new". My response to that is that the techniques must obviously not be popular or else we would see them in every training article.

To the best of my knowledge(and I can be wrong), I was the first person to write about one of those techniques on the top physique/strength website in the world, t-nation, in one of my articles.

They may not be the easiest or fun techniques but rest assured, they produce results or else they would of fallen by the wayside with methods such as "static contraction training".

Best of all, they are movements that I promise 99% of people don't do 99% of the time which means explosive gains fast. Think about it, when you change a routine what's one of the first things that you notice.

You are sore all over again but the second is that you are making gains at an accelerated rate. It's one of the most basic principles of training, overload.

Find out what all the hype is about and be the first to buy the top muscle product of '08

Question And Answer Friday

Q:Hi Jimmy!I´m a 48 years old male 1.90 m high weigt 82 kg and I think I have the problem you have written about regarding "computer guy" posture. I´m sitting almost the whole day except when I get an hour and half out with my dog. My pains occur very often in my lower back and reflects down in one of my legs and i get this pain almost every time I´m training with my crosstrainer. It´s very painful and I need to massage these areas a lot in order to get rid of the pain.

My training includes yoga exercises, bodyweight squats, push-ups and sit-ups

A:I'd tell you to stop doing yoga ASAP. It doesn't differentiate against good and bad range of motion , rather it forces you into a position that your body isn't suppose to go to. My best advice is to tell you to bag it asap and go with exercises like glute bridges, clams and other movement to help strength your glutes and support you low back.

At the same time, it also sounds like you just have a bad case of weakness and need to get stronger.

Q:You seem like an inquisitive fitness guy, much more than the average fitness person, to the point of really digging deep.

Anyhow, I've never been a great squater. I've always attributed it to odd length limbs, so really a leverage issue in which I feel I'm off balance and going to fall backwards doing barbell squats, and also flat feet (which cause my hip bones to rotate inwards, and my lower back to arch - a common trait of flat feet'ers).

Anyhow, just got an idea to try something and here are the results. Did a set of 10 no-weight squats, arms folded across my chest or on my hams to feel the effort of that muscle.

1) In a traditional standing upright position, the more I put emphasis on my heals the more I feel the balance shift to the back to the point I feel like I'm going to fall backwards. This must be why I tend to bend a little more than "normal" during barbell squats. I noticed however when I hung my toes off a step and only had my heal on the ground I felt more stable.

2) I did the same set, this time bent at the waist (back parrallel to the ground) and found I could much more easily perform the set of 10. Interestingly, I felt the same effort as when I perform leg presses (from being in pretty much the same position).

3) Same set of 10 again, this time my back was up against the door frame, perpendicular to the floor. Almost couldn't get through the set of 10 without the burn feeling like it would kill me. Why do you think this is?

A:You know that is a tough question really. I'd obviously contribute it to your odd limb length. Going up on your toes will fire your hamstrings more which could indicate that you are way too quad dominate and need more hamstring strength. Very interesting.

I'd point to more quad dominance then anything to be honest.


Want more muscle?

Get on the priority notification list and grow

Muscle Bible Priority Notification List

As many of you may know, I've recently been spending a ton of timedeveloping a very hush hush product. Well I'm ready to stopall the secret phone calls and emails to tell you about it.

See there's quite a buzz in the physique community about thisbecause a few lucky people have been given advanced copies.

I've interviewed some of the top of the world's leading muscle building expertson how to build pounds of natural, lean muscle.

You see this product doesn't feature the "usual" suspects who writearticles all the time or speak at every seminar. You see, I brought together a group of real-world, hard to get to, "doers" to candidly discuss what they're doing with their clients to build poundsof lean , rock hard muscle.

Get this-the speakers combined to work with athletes in the IFBB, NPC, NBA, NFL, NHL, CFL, MLB and WWE. For the most part,these experts are just happy keeping their secret methods to themselves.

Right now you can get on the priority notification list for whenthe strictly limited number of dirt cheap audio packagesare released.Here's that page

Part of the deal with the speakers was that only the people whoreally wanted to build a better body could have access to theirunderground muscle building techniques. So after a short period of time, the product will skyrocket in price.

That's why I strictly limited the number of dirt cheap packagessold to 200. Here's what you get when you sign up forpriority notification

1)A "almost giving it away, too good to be true" price.

2)Instant notification for when the product is released.That's right, even my newsletter list won't get first access,only you will when you sign up....

3) A free report on 5 new secret methods to build muscle thatwere revealed to me (some for the first time) during the courseof these interviews.

I'll be spacing out the releases as follows to reward my best customers and partner

January 21st, 2008-the release will start to the priority list.

January 23rd, 2008-the release will go to my newsletter list.(if any discounted sets are left)January 24th,2008-the release will go to a handful of selected partners and the rest of the world.

At this moment there are already 426 already signed up forthe priority notification list.

So if you'd like to jump to the head of the line and be the firstnotified-just sign up here

All the best,

Jimmy Smith

P.S. Here's a few of the comments from people with advanced access

Yes, they bought it.

"All of the information that you give out has totally sky-rocketed my workouts. Nutritionally the information that Paul Chek gavehas helped me to feel better and sleep better. Justin Harris 'snutrition suggestions have me 5 pounds heavier in alittle over 3weeks and I was shocked at what Chad Waterbury said about overtraining."Brett Haverson, Springfield MA

"The Muscle Bible was hands-down the best muscle event I have everinvested in. The information was so fresh and valuable I know itwill help me grow and achieve many success on the NPC stage and inmy photo shoots."Carol Jack, competitor and model, San Diego CA

"All I can say is "WOW", what a amazing experience. Your eventis one of the first that really laid it on thick when it comes towhat you need to do and what you need to not do to build muscle.I was hesitant when I purchased it. Well I'm glad I did because inless then 2 weeks, I've made some changes to my workouts that havehelped my body appear bigger and tighter than ever."Jeff Goldman, Maryland


It's pretty obvious that I haven't been posting lately and here's why. Well I'm putting the finishing touches on a product that one client who receive an advanced preview dubbed "the muscle bible". I'm not going to say much but I will give you a list of the "muscle agents" I interviewed for the project.

John Berardi

Chris Mohr

Justin Harris

Scott Abel

Paul Chek

Charles Staley

Anthony Roberts

Chad Waterbury



Jason Ferrugia

John Paul Catanzaro

and some bonus material with AJ Roberts, IFBB pro Mandy Polk and NPC competitor Roseanne Clemente

Sounds good right? Well tomorrow @ 2:00 pm, only the members of my jimmysmithtraining .com newsletter list will receive a email to sign up for priority notification. You'll not only get a free (amazing if you don't mind me saying) report and a big time discount on the product before anyone else even knows that it is released. Yes that includes my fast action, limited time bonuses as well.

P.S. I still have some slots for advanced previews..if you're interested shoot me an email


Hot New Study

Am J Clin Nutr . 2008 Jan;87(1):132-5.

Dietary fat oxidation as a function of body fat.

Westerterp KR, Smeets A, Lejeune MP, Wouters -Adriaens MP, Westerterp - Plantenga MS.

Department of Human Biology, Maastricht University, Maastricht , Netherlands

RESULTS: Dietary fat oxidation, measured over 12 h after breakfast, ranged from 4% to 28% with a mean (+/-SD) of 16 +/- 6%. Dietary fat oxidation was negatively related to percentage body fat, and lean subjects had the highest and obese subjects the lowest values (r = -0.65, P < 0.001).

What this means is that the lean people were the ones who ate healthy fats and the obese people were the ones who didn't. I've been saying it for awhile but it is always good to see it proven in research. Your healthy fats should consist of

-Fish Oil

-Nuts(almonds, walnuts,cashews)

-Peanut or Almond Butter

-Limited amounts of cheese

Plus, after about 3-5 weeks of low carb eating your body will become fat adapted and you'll just drop bodyfat almost by the minute. Not bad huh?

Optimizing Sleep For Muscle

I'm often asked about my biggest recommendation for improving sleep. I regularly suggest a small carbohydrate meal such as 1/2 cup of brown rice before bed but that is not all. Here's a few tips for improving our sleep cycle to improve our body

1)Go to sleep before 10:30 pm. Make the correct adjustments if you need time to wind down. Laying down at 10 but reading until 11 does nothing

2)Minimize your exposure to bright lights for 1-2 hours before bed.

3) Sleep in a completely dark room

4) Don't drink any type of coffee or eat sugar after lunch.

5)Drink more water. Lack of water stresses us and that stress reduces sleep patterns

6) Put any electric device away from you. I may sound nuts but electric waves do disrupt our sleeping patterns.

Pre /Post Cardio Nutrition

My thoughts might not be popular but I'm going to say them. We get way too caught up on pre /post cardio nutrition, especially pre . Do you really think that you can burn up that much muscle, that your stress hormones are going to be that bad that you are going to eat up pounds of muscle tissue?

It just doesn't make much sense to me at all. From an evolutionary perspective we were doing cardio on a empty stomach for days. Now I'm not one to say that anyone should blindly follow what bodybuilders or what any one athlete does but we need to look at some history.

You have Ronnie Coleman doing cardio for 20-30 minutes. Let's think about that for a second. How dangerous can cardio be? I know everyone will point to drug use but the basics are the basics.

Now yes you are creating the possibility on an empty stomach that some glucose will be broken down to fuel the workout but also since insulin is low and its opposing hormone of glucagon is high that you will burn more stored fat for energy.

Now does it make sense that everyone is arguing over how many branch chain amino acids or other supplements that people take for " pre cardio ".

What's the worse that can happen? If you burn muscle you can deal with it later because you shouldn't be dieting all the time anyway. Look at it this way. if you do cardio on a empty stomach you'll increase the supercompensation effect of carbohydrates that you eat following the workout. That's a good thing.

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