Guys I am posting some great tips that I have found in the net......these tips comes from well recognized coaches!! Very interesting and helpful
I hope you liked them.
1. TRY FEEDER SETS from Christian Thibaudeau:
The concept is simple: after a few heavy sets of an exercise, lower the weight and rep out. This will increase blood flow to the muscle, thus bringing in more nutrients which will increase amino acid and glycogen uptake. In short, you'll be able to adapt more rapidly to heavy training! What I do is drop the weight to 50-60% of what I used for my heaviest set and perform 10-12 more reps. If my heaviest set was 5 reps with 350, my feeder set would be 15-17 reps with 175-210 pounds.
2. 3 FITNESS FAILURES from Chris Shugart:
There are three main types of people who fail at reaching their physique goals:
A. The all training, no diet person: Usually men. Defined as beasts in the gym and wimps in the kitchen. Twenty-rep breathing squats? No problem! Giving up McNuggets? Too difficult!
B. The all diet, no training person: Usually women. They'll do the strictest of diets but won't pick up a non-pink dumbbell to save their lives.
C. The lifestyle self-saboteur: Anyone who kicks his own ass with self-defeating lifestyle choices.
Do you fall into one of these categories?
3. YOUR KIDNEYS ARE SAFE from: Dr. John Berardi
Some physicians still believe that high protein diets cause kidney dysfunction. This is FALSE according to everything science now knows to be true. This presumption states that if you take a healthy person and put them on a high protein diet, the protein will negatively influence the kidney. To this end, there's absolutely no data in healthy adults suggesting that a high protein intake causes the onset of renal dysfunction. There aren't even any correlational studies showing this effect in healthy people. Any studies that show a correlation between renal dysfunction and protein intake are in those with some type of pre-existing kidney disease
4. LUCK IS FOR LOSERS from Chris Shugart:
Luck has nothing to do with it. How many people do you know who "lucked" into a muscular physique or a big deadlift? How many fat people have lucked into getting lean? How many skinny guys have accidentally gained a lot of muscle? In reality, it takes focused determination born of a catalyst: a breaking point that ignites anger — anger that then fuels major changes. Most people usually need a personal "Big Bang" to start the fire and get them going. They've got to get frustrated and furious, then they have to channel that fire into productive behaviors: harder training, cleaner eating, a supportive lifestyle. That's a far cry from being "lucky."
5. REDUCE CARBS AT NIGHT from Chris Shugart:
Going to sleep after eating a big, high carb meal is so effective at causing body fat accumulation that sumo wrestlers are taught to do it twice per day (after a nap and at night) in order to pack on the tubby tissue. Maybe, just maybe, we should avoid eating too many carbs at night if we want to achieve the opposite and have visible abs.
6. PRE-SLEEP NUTRITION from Mike Roussell:
Before your nighttime fast, consume 40-60 grams of slow release protein,
casein (or cottage cheese), with the addition of some healthy fats (peanut butter, cashews, or almonds). The combination of these two food types will allow for extremely slow gastric emptying and thus prolonged digestion. Prolonging digestion insures a steady stream of amino acids throughout the night to maximize protein synthesis and muscle growth!
7. BCAA at MIDNIGHT from Mike Roussell
During the course of the night, protein synthesis can drop by up to 30%. So if you wake up to pee, it's definitely a good idea to pop some BCAA. Leucine, found in BCAA, is a key regulator of protein synthesis and will help attenuate the decrease in protein synthesis that occurs due to fasting over night. However, don't wake yourself up on purpose. High quality sleep is important for recovery and growth, so we don't want to interrupt that.
8. BULK WISELY from from Christian Thibaudeau
Many people use the bulking up excuse to justify eating a ton of crappy food. If these people had both a strong sense of self-discipline and a desire to "bulk up," they'd jack up their caloric intake but only eat bodybuilding-friendly food. You can't bully your body into building muscle by force-feeding it. Adding nutrients and calories will have a positive effect on muscle growth until you reach your saturation point. Adjust food intake so that it's at a point where it's sufficient to give your body all it needs to grow, but not so much that you're gaining too much fat.
9. DECLINE FOR BIG TRICEPS from Christian Thibaudeau
EMG studies have shown that decline triceps extension work can
activate up to 10% more muscle fibers than the same exercises performed on a flat bench. So in that regard, decline dumbbell triceps extensions and decline barbell extensions are superior exercises for optimal triceps development. The decline angle shouldn't be too steep though. A 30 degree decline will be sufficient. Remember to keep the elbows pointed to the ceiling during the entire exercise!
10.
ZMA: Take It from Charles Poliquin
About 54-75% of the American population is deficient in magnesium. Variation for zinc is somewhat greater. I've found that both zinc and magnesium are deficient in 100% of the athletes who come into my clinic. The higher their training volume, the greater their deficiency. When I gave ZMA to my athletes, virtually all of them reported better quality of sleep, an essential factor in maximizing recovery. About 70% of them noted an increase in morning libido. If you're active, the odds that ZMA will enhance your performance in the gym are high. Expect the results to be the greatest after 6 weeks of use.
11. TIME TO REFEED? Fron Dr. John Berardi
When you're trying to drop fat using a low carb diet, but maintaining performance levels is a priority, it may be beneficial to partake in a carbohydrate refeeding meal or refeeding day once every three to seven days. Rather than suggesting this meal upregulates metabolism, I'll suggest that you'll be able to train harder when the fuel supply is topped off again. Not only will it allow you to train harder during the first few days post-refeeding, but it'll give you a great psychological boost by releasing some "feel good" neurotransmitters and by causing you to feel less deprived.
12. PEANUT BUTTER BLUES from Dr. Lonnie Lowery
Don't eat "low-fat" peanut butter. All they do is take out the healthy, mostly monounsaturated fat and mix in some corn syrup solids. This just creates a nice fat-plus-sugar combo that we just don't need. And although Consumer Reports has stated that there's actually little trans-fat in most peanut butters, I still pass on the creamy run-of-the-mill stuff. I like the taste of real mashed-up peanuts in their own oil. Buy natural peanut butter!
13. GO "In" FOR A BIG CHEST from Christian Thibaudeau
If you have very strong triceps, you'll have some problems maximally recruiting the chest when performing the bench press. The triceps are so strong that they take on the bulk of the work. By exerting force inward against the bar — trying to bring your hands closer together but not actually moving them — you'll take the triceps out of the movement to a large extent while switching more of the stress toward the pecs and delts.
14. MAKE BREAKFAST BIG from Chad Waterbury
Eat a large breakfast comprised of carbs, protein, and a little fat. The point of consuming a large breakfast is that it "breaks" the "fast" from an overnight sleep. Upon waking, the muscles are primed to take in large amounts of calories (especially carbs) without inducing high levels of lipogenesis. In addition, a large breakfast will rev up the metabolism for the rest of the day. For breakfast, I prefer a carb/protein/fat balance of 60/30/10. But for those who don't handle carbs well, I'll adjust the number to 40/30/30.
15. 15 LBS Per INCH from Charles Poliquin
Improvements in arm measurement are related to gains in lean body mass. A good rule of thumb is that for every inch you want to gain on your arms, you need to gain roughly 15 pounds of equally distributed body mass. In other words, to make significant improvements in your arms, you have to gain mass all over your entire body. The human body will only allow for a certain amount of asymmetry. If you devote your training energies solely to building arms, you'd eventually reach a point of stagnation because you weren't training your legs. No wheels, no wings!
Ok guys that’s all.....i hope you like the TIPS.
Take care,
Francisco
TEAM BIG PAY CHECK 
.....There with a member of the Japanese karate team....17-18 years old (Less than 150 lbs) 
