If you want big thick wheels, you need to see how Ben Pakulski and PJ Braun train legs. Legs is a huge factor when it comes to fitness & bodybuilding. You don’t want to be one of those guys who are all upper body with skinny chicken legs now or do you? Watch these videos & you’ll see how to grow that lower body. Leg Training 1 Leg Training 2 Leg Training 3 Leg Training 4

My take is you need to train legs to help balance your body out. When you train legs, you should rest the legs for at least 2 days before you can work out legs again. I’ll give you guys & girls a treat. Here’s one of my workouts for legs. Make sure you do 1-2 warm sets before you start this workout.

Lying Leg Curls: 5 sets of 10 reps

Superset with Leg Extensions: 5 sets of 10 reps.

Single Leg Leg Press: 4 sets of 10-12 reps

Hack Squats or Front Squats: 7 sets of 10-12 reps with 30-40 seconds rest between each set

Walking Lunges: 3 sets of 10-15 reps with each leg.

Deadlifts: 5 sets of 8-10 reps

Single Leg Curl: 7 sets of 10-12 reps with 30-40 seconds rest between each set

Seated Calf Raises: 4 sets of 20-25 reps

Standing Calf Raises: 4 sets of 15-20 reps.

I hope everybody wants to work out those legs & see what I’m talking about.

In an ideal world, we’d all have time to start the day with a lovely warm-up and a half-hour of uninterrupted stretching. In the real world, lots of people skip out of the stretching at the end of aerobics classes and we run, run, run, right from the running path to the shower and off to work, without taking necessary cool-down time. Minimally, you should stretch twice a week to keep your muscles limber and your mind relaxed.

Although you should stretch before your workout, you need to warm the body up before you stretch. Warm muscles are very important to your overall conditioning of the body because muscles stretch better when they are warm. Therefore, before you start any type of stretching, you need to get your blood pumping. You should engage in a least five minutes of aerobic activity such as brisk walking, light jogging or jumping rope. The increased blood flow in the muscles raises your core body temperature. It improves muscle performance and flexibility while it reduces the likelihood of injury.

Each stretch should be for one muscle at a time. You should isolate each muscle as you stretch in a slow, relaxed, static stretching that allows the muscle to reduce tension gradually. By isolating the muscle you are stretching, you experience resistance from fewer muscle groups. This gives you greater control over the stretch and allows you to more easily change its intensity. Melissa Joulwan, a certified fitness instructor and triathlete stated, “If we try to lengthen the muscle too quickly or forcefully, it responds with a reflexive contraction — it shortens the muscle in a protective response to the stress, so the muscle is tightened, rather than relaxed. To get the most out of your stretch, begin the exercise gently and hold it in place.”

There are many sources that vary on how long you should hold your stretch. The most common datum is to hold your stretch for 10 - 15 seconds before your workout. After your workout during the cooling-off period, you can hold your stretches longer up to 30 seconds. But, keep in mind that stretching is to lengthen the muscle to the point of gentle tension. Bouncing up and down while you stretch is not conducive and can tighten the muscle and even cause pain. Listen to your body because stretching should never hurt.

If you want those big cannonball caps that makes your V-taper come out, then watch this video and see how you can get those big broad shoulders. DB Deltoid Training.

My take is use these exercises in your workout to enhance your physique.

Bodybuilders know the importance of taking vitamins. But, which vitamins are best for bodybuilders in the long haul of health and fitness? Learning to read vitamin labels helps you determine what kind of vitamin is sporting for you. 

NATURAL - Means vitamins found in natural foods not tampered with in any way - this means the only substance removed is fiber and moisture. All labels indicate the exact food source. For example, vitamin C derives from citrus fruit concentrate.

CRYSTALLINE - Means vitamins started as a natural food but treated with various high-powered chemicals, solvents, heat and distillations reduce it down to one specific pure crystalline vitamin or amino acid and hence are no longer natural.

SYNTHETIC - Means in a laboratory a scientist reconstructed the exact structure of the crystalline molecule by chemically combining the same molecules from other known sources than natural food. Chemically there is no difference between the Synthetic and the Crystalline. On the label for either Synthetic or Crystalline vitamin only the chemical name of the single vitamin is usually given. Legally it is not necessary to give the source of the synthetic chemical. For example, synthetic vitamin C chemically produced as ascorbic acid from fermented corn.

Yet, the issue is would a bodybuilder rather take vitamins from a natural source that the body can readily assimilate or one chemically produced without natural components.

Some valuable advice comes from Dr. Ben Kim at www.drbenkim.com on the subject of how to be your own best doctor. You can find out how you can prevent disease and deal with health conditions with simple food and lifestyle choices. 

Dr. Kim advises:

Gain knowledge of how to choose nutrient-dense foods. That means no process food. Eat your fruit and vegetables!

Learn about the critical roles that fresh air, clean water, some exposure to sunlight, physical activity and proper physical and emotional rest take part in determining your health state. 

Learn how negative emotions can cause physical damage to your cells.

Most importantly, apply all of this knowledge to your life without hesitation - be your own best doctor. You will save on your medical bills too.

Of course, you are aware of some foods that are easy to digest and are easy on the body. They are the ones that contain enzymes. They are the ones that complete the digestion process: apples, corn, watermelon, pears, celery - raw fruits and vegetables, right? 

Heating foods over 116 degrees F destroys enzymes in food. 

In order to get the body working correctly and keeping it healthy, you need to make sure the body is getting plenty of enzymes. The way to do that is to eat more raw fruit and vegetables, and take enzymes. 

The next time you eat your fruit and vegetables — eat them raw.

Sir Robert McCarrison, a British surgeon, brought to the world’s attention the health of a group of people in India in the 1920’s. He studied their foods and dietary habits.  They were a curious people. They appeared to be disease free. 

In his years of studying these people, he had never seen a single case of indigestion, an ulcer, appendicitis, colitis or cancer.  Many of these people lived to be well over 100 years old, had sound minds and every tooth still in their head.  He pored over their diet.  It consisted of whole wheat bread, barley, millet, sprouted beans and peas, fresh vegetables and fruit, raw milk and buttermilk and raw cheese.  Apricots and other fruit, both fresh and dried, constituted a greater portion of their diet than usual. There was little meat.  

McCarrison conducted a valuable experiment.  He tested the same diet along with great amounts of water on experimental animals.  It produced the same excellent health in animals as he had seen with human beings.    McCarrison proved eating the right foods makes a body healthier.