Top 5 Strength training programs - Amazon S3Training+Report+2015+FREE.pdf · Muscle Gaining Secrets...
Transcript of Top 5 Strength training programs - Amazon S3Training+Report+2015+FREE.pdf · Muscle Gaining Secrets...
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 1
copy -- NicksFreeReportscom --All Rights Reserved
Introduction to Report
Benefits of Strength Training
Little Know Benefits that are Profound
Top 5 Strength Training Programs
Ultimate Athleticism by Max Shank
Muscle Gaining Secrets by Jason Ferruggia
No Nonsense Muscle Building by Vince Del Monte
The Critical Bench Program by Mike Westerdal
The Jump Manual by Jacob Hiller
Bonus Resources
1 Staying Motivated
2 Reach a GoalmdashReward Yourself
3 Famous Strength amp Fitness Quotes
4 Free Fitness Log Sheets
About the Author
Disclaimer
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 2
copy -- NicksFreeReportscom --All Rights Reserved
INTRODUCTION TO REPORT
Hi my name is Nick and welcome to this free report on strength training The goal
of this report is to help you decide which of the top five strength training programs
is for you
When you go to a site that offers a product yoursquore often blasted with a major sales
pitch You have video to watch or a long sales page to read or both So in this
report I pulled out the important information for you In each program below I
cover information about the person behind the program and the benefits of that
program Additional information about the program has also been added
So this report saves you time and money
Saves you TimemdashBy not having to figure out what the top five programs are and
by having all the important information at your fingertips in one place for your
decision making
Saves you MoneymdashBy not having to invest in a bunch of programs trying to find
out which one is best for youhellipthis report will help you narrow down your choices
I wish you the very best with your strength training goals
Best Regards
Nick Nichols
PS--If you find this report to be helpful please feel free to pass it along using the
ldquosharerdquo buttons below Thanks
Note For more FREE reports or updates to older reports visithellip
NicksFreeReportscom
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 3
copy -- NicksFreeReportscom --All Rights Reserved
BENEFITS OF STRENGTH TRAINING
First itrsquos worth reviewing the physical and mental health benefits that can be
achieved through strength training that include
Improved muscle strength and tone ndash to protect your joints from injury It
also helps you maintain flexibility and balance
Weight management and increased muscle-to-fat ratio ndash as you gain muscle
your body burns more calories when at rest
Greater stamina ndash as you grow stronger you tire less easily
Better pain management
Improved balance and the ability to get around
Improved posture
Decreased risk of injury
Improved sense of wellbeing ndash resistance training can boost your self-
confidence and mood
Increased self-esteem
Enhanced performance of everyday tasks
And lastly when yoursquore fit you feel good and you look GREAT
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 4
copy -- NicksFreeReportscom --All Rights Reserved
LITTLE KNOWN BENEFITS THAT ARE PROFOUND
No matter what age we are wersquore all getting older So what are some of the little
known benefits of strength training as we age
Arthritis Relief
Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis The results of
this sixteen-week program showed that strength training decreased pain by
43 increased muscle strength and general physical performance
improved the clinical signs and symptoms of the disease and decreased disability The effectiveness of strength training to ease the pain of
osteoarthritis was just as potent if not more potent as medications Similar
effects of strength training have been seen in patients with rheumatoid
arthritis
Better Diabetes Control
More than 14 million Americans have type II diabetesmdasha staggering three-
hundred percent increase over the past forty yearsmdashand the numbers are
steadily climbing In addition to being at greater risk for heart and renal
disease diabetes is also the leading cause of blindness in older adults
Fortunately studies now show that lifestyle changes such as strength
training have a profound impact on helping older adults manage their
diabetes In a recent study of Hispanic men and women 16 weeks of
strength training produced dramatic improvements in glucose control that
are comparable to taking diabetes medication
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 5
copy -- NicksFreeReportscom --All Rights Reserved
Osteoporosis Fracture Reduction
Post-menopausal women can lose 1-2 of their bone mass annually Results
from a study conducted at Tufts University which were published in the
Journal of the American Medical Association in 1994 showed that strength
training increases bone density and reduces the risk for fractures among
women aged 50-70
Reduction in Falls and Broken Bones
As people age poor balance and flexibility contribute to falls and broken
bones These fractures can result in significant disability and in some cases
fatal complications Strengthening exercises when done properly and
through the full range of motion increase a persons flexibility and balance
which decrease the likelihood and severity of falls One study in New
Zealand in women 80 years of age and older showed a 40 reduction in
falls with simple strength and balance training
Helps Combat Depression
Strength training provides similar improvements in depression as anti-
depressant medications Currently it is not known if this is because people
feel better when they are stronger or if strength training produces a helpful
biochemical change in the brain It is most likely a combination of the two
When older adults participate in strength training programs their self-
confidence and self-esteem improve which has a strong impact on their
overall quality of life
Improved Sleep Quality and Less Insomnia
People who exercise regularly enjoy improved sleep quality They fall asleep
more quickly sleep more deeply awaken less often and sleep longer As
with depression the sleep benefits obtained as a result of strength training
are comparable to treatment with medication but without the side effects or
the expense
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 6
copy -- NicksFreeReportscom --All Rights Reserved
Reduce Heart Attack Risk
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner One study found that cardiac patients gained
not only strength and flexibility but also aerobic capacity when they did
strength training three times a week as part of their rehabilitation program
This and other studies have prompted the American Heart Association to
recommend strength training as a way to reduce risk of heart disease and as
a therapy for patients in cardiac rehabilitation programs
Now that we have reviewed the benefits of strength training itrsquos clear that being
involved in a strength training program can vastly improve your quality of life
TOP 5 STRENGTH TRAINING PROGRAMS
At this point you may be wondering how the top five programs were selected from
the hundreds of strength training programs on the Internet Selection was based
on a formula that looked at the number of sales testimonial integrity complaints
marketplace competition and site rank From that criteria came the following top
five
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 2
copy -- NicksFreeReportscom --All Rights Reserved
INTRODUCTION TO REPORT
Hi my name is Nick and welcome to this free report on strength training The goal
of this report is to help you decide which of the top five strength training programs
is for you
When you go to a site that offers a product yoursquore often blasted with a major sales
pitch You have video to watch or a long sales page to read or both So in this
report I pulled out the important information for you In each program below I
cover information about the person behind the program and the benefits of that
program Additional information about the program has also been added
So this report saves you time and money
Saves you TimemdashBy not having to figure out what the top five programs are and
by having all the important information at your fingertips in one place for your
decision making
Saves you MoneymdashBy not having to invest in a bunch of programs trying to find
out which one is best for youhellipthis report will help you narrow down your choices
I wish you the very best with your strength training goals
Best Regards
Nick Nichols
PS--If you find this report to be helpful please feel free to pass it along using the
ldquosharerdquo buttons below Thanks
Note For more FREE reports or updates to older reports visithellip
NicksFreeReportscom
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 3
copy -- NicksFreeReportscom --All Rights Reserved
BENEFITS OF STRENGTH TRAINING
First itrsquos worth reviewing the physical and mental health benefits that can be
achieved through strength training that include
Improved muscle strength and tone ndash to protect your joints from injury It
also helps you maintain flexibility and balance
Weight management and increased muscle-to-fat ratio ndash as you gain muscle
your body burns more calories when at rest
Greater stamina ndash as you grow stronger you tire less easily
Better pain management
Improved balance and the ability to get around
Improved posture
Decreased risk of injury
Improved sense of wellbeing ndash resistance training can boost your self-
confidence and mood
Increased self-esteem
Enhanced performance of everyday tasks
And lastly when yoursquore fit you feel good and you look GREAT
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 4
copy -- NicksFreeReportscom --All Rights Reserved
LITTLE KNOWN BENEFITS THAT ARE PROFOUND
No matter what age we are wersquore all getting older So what are some of the little
known benefits of strength training as we age
Arthritis Relief
Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis The results of
this sixteen-week program showed that strength training decreased pain by
43 increased muscle strength and general physical performance
improved the clinical signs and symptoms of the disease and decreased disability The effectiveness of strength training to ease the pain of
osteoarthritis was just as potent if not more potent as medications Similar
effects of strength training have been seen in patients with rheumatoid
arthritis
Better Diabetes Control
More than 14 million Americans have type II diabetesmdasha staggering three-
hundred percent increase over the past forty yearsmdashand the numbers are
steadily climbing In addition to being at greater risk for heart and renal
disease diabetes is also the leading cause of blindness in older adults
Fortunately studies now show that lifestyle changes such as strength
training have a profound impact on helping older adults manage their
diabetes In a recent study of Hispanic men and women 16 weeks of
strength training produced dramatic improvements in glucose control that
are comparable to taking diabetes medication
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 5
copy -- NicksFreeReportscom --All Rights Reserved
Osteoporosis Fracture Reduction
Post-menopausal women can lose 1-2 of their bone mass annually Results
from a study conducted at Tufts University which were published in the
Journal of the American Medical Association in 1994 showed that strength
training increases bone density and reduces the risk for fractures among
women aged 50-70
Reduction in Falls and Broken Bones
As people age poor balance and flexibility contribute to falls and broken
bones These fractures can result in significant disability and in some cases
fatal complications Strengthening exercises when done properly and
through the full range of motion increase a persons flexibility and balance
which decrease the likelihood and severity of falls One study in New
Zealand in women 80 years of age and older showed a 40 reduction in
falls with simple strength and balance training
Helps Combat Depression
Strength training provides similar improvements in depression as anti-
depressant medications Currently it is not known if this is because people
feel better when they are stronger or if strength training produces a helpful
biochemical change in the brain It is most likely a combination of the two
When older adults participate in strength training programs their self-
confidence and self-esteem improve which has a strong impact on their
overall quality of life
Improved Sleep Quality and Less Insomnia
People who exercise regularly enjoy improved sleep quality They fall asleep
more quickly sleep more deeply awaken less often and sleep longer As
with depression the sleep benefits obtained as a result of strength training
are comparable to treatment with medication but without the side effects or
the expense
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 6
copy -- NicksFreeReportscom --All Rights Reserved
Reduce Heart Attack Risk
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner One study found that cardiac patients gained
not only strength and flexibility but also aerobic capacity when they did
strength training three times a week as part of their rehabilitation program
This and other studies have prompted the American Heart Association to
recommend strength training as a way to reduce risk of heart disease and as
a therapy for patients in cardiac rehabilitation programs
Now that we have reviewed the benefits of strength training itrsquos clear that being
involved in a strength training program can vastly improve your quality of life
TOP 5 STRENGTH TRAINING PROGRAMS
At this point you may be wondering how the top five programs were selected from
the hundreds of strength training programs on the Internet Selection was based
on a formula that looked at the number of sales testimonial integrity complaints
marketplace competition and site rank From that criteria came the following top
five
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 3
copy -- NicksFreeReportscom --All Rights Reserved
BENEFITS OF STRENGTH TRAINING
First itrsquos worth reviewing the physical and mental health benefits that can be
achieved through strength training that include
Improved muscle strength and tone ndash to protect your joints from injury It
also helps you maintain flexibility and balance
Weight management and increased muscle-to-fat ratio ndash as you gain muscle
your body burns more calories when at rest
Greater stamina ndash as you grow stronger you tire less easily
Better pain management
Improved balance and the ability to get around
Improved posture
Decreased risk of injury
Improved sense of wellbeing ndash resistance training can boost your self-
confidence and mood
Increased self-esteem
Enhanced performance of everyday tasks
And lastly when yoursquore fit you feel good and you look GREAT
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 4
copy -- NicksFreeReportscom --All Rights Reserved
LITTLE KNOWN BENEFITS THAT ARE PROFOUND
No matter what age we are wersquore all getting older So what are some of the little
known benefits of strength training as we age
Arthritis Relief
Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis The results of
this sixteen-week program showed that strength training decreased pain by
43 increased muscle strength and general physical performance
improved the clinical signs and symptoms of the disease and decreased disability The effectiveness of strength training to ease the pain of
osteoarthritis was just as potent if not more potent as medications Similar
effects of strength training have been seen in patients with rheumatoid
arthritis
Better Diabetes Control
More than 14 million Americans have type II diabetesmdasha staggering three-
hundred percent increase over the past forty yearsmdashand the numbers are
steadily climbing In addition to being at greater risk for heart and renal
disease diabetes is also the leading cause of blindness in older adults
Fortunately studies now show that lifestyle changes such as strength
training have a profound impact on helping older adults manage their
diabetes In a recent study of Hispanic men and women 16 weeks of
strength training produced dramatic improvements in glucose control that
are comparable to taking diabetes medication
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 5
copy -- NicksFreeReportscom --All Rights Reserved
Osteoporosis Fracture Reduction
Post-menopausal women can lose 1-2 of their bone mass annually Results
from a study conducted at Tufts University which were published in the
Journal of the American Medical Association in 1994 showed that strength
training increases bone density and reduces the risk for fractures among
women aged 50-70
Reduction in Falls and Broken Bones
As people age poor balance and flexibility contribute to falls and broken
bones These fractures can result in significant disability and in some cases
fatal complications Strengthening exercises when done properly and
through the full range of motion increase a persons flexibility and balance
which decrease the likelihood and severity of falls One study in New
Zealand in women 80 years of age and older showed a 40 reduction in
falls with simple strength and balance training
Helps Combat Depression
Strength training provides similar improvements in depression as anti-
depressant medications Currently it is not known if this is because people
feel better when they are stronger or if strength training produces a helpful
biochemical change in the brain It is most likely a combination of the two
When older adults participate in strength training programs their self-
confidence and self-esteem improve which has a strong impact on their
overall quality of life
Improved Sleep Quality and Less Insomnia
People who exercise regularly enjoy improved sleep quality They fall asleep
more quickly sleep more deeply awaken less often and sleep longer As
with depression the sleep benefits obtained as a result of strength training
are comparable to treatment with medication but without the side effects or
the expense
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 6
copy -- NicksFreeReportscom --All Rights Reserved
Reduce Heart Attack Risk
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner One study found that cardiac patients gained
not only strength and flexibility but also aerobic capacity when they did
strength training three times a week as part of their rehabilitation program
This and other studies have prompted the American Heart Association to
recommend strength training as a way to reduce risk of heart disease and as
a therapy for patients in cardiac rehabilitation programs
Now that we have reviewed the benefits of strength training itrsquos clear that being
involved in a strength training program can vastly improve your quality of life
TOP 5 STRENGTH TRAINING PROGRAMS
At this point you may be wondering how the top five programs were selected from
the hundreds of strength training programs on the Internet Selection was based
on a formula that looked at the number of sales testimonial integrity complaints
marketplace competition and site rank From that criteria came the following top
five
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 4
copy -- NicksFreeReportscom --All Rights Reserved
LITTLE KNOWN BENEFITS THAT ARE PROFOUND
No matter what age we are wersquore all getting older So what are some of the little
known benefits of strength training as we age
Arthritis Relief
Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis The results of
this sixteen-week program showed that strength training decreased pain by
43 increased muscle strength and general physical performance
improved the clinical signs and symptoms of the disease and decreased disability The effectiveness of strength training to ease the pain of
osteoarthritis was just as potent if not more potent as medications Similar
effects of strength training have been seen in patients with rheumatoid
arthritis
Better Diabetes Control
More than 14 million Americans have type II diabetesmdasha staggering three-
hundred percent increase over the past forty yearsmdashand the numbers are
steadily climbing In addition to being at greater risk for heart and renal
disease diabetes is also the leading cause of blindness in older adults
Fortunately studies now show that lifestyle changes such as strength
training have a profound impact on helping older adults manage their
diabetes In a recent study of Hispanic men and women 16 weeks of
strength training produced dramatic improvements in glucose control that
are comparable to taking diabetes medication
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 5
copy -- NicksFreeReportscom --All Rights Reserved
Osteoporosis Fracture Reduction
Post-menopausal women can lose 1-2 of their bone mass annually Results
from a study conducted at Tufts University which were published in the
Journal of the American Medical Association in 1994 showed that strength
training increases bone density and reduces the risk for fractures among
women aged 50-70
Reduction in Falls and Broken Bones
As people age poor balance and flexibility contribute to falls and broken
bones These fractures can result in significant disability and in some cases
fatal complications Strengthening exercises when done properly and
through the full range of motion increase a persons flexibility and balance
which decrease the likelihood and severity of falls One study in New
Zealand in women 80 years of age and older showed a 40 reduction in
falls with simple strength and balance training
Helps Combat Depression
Strength training provides similar improvements in depression as anti-
depressant medications Currently it is not known if this is because people
feel better when they are stronger or if strength training produces a helpful
biochemical change in the brain It is most likely a combination of the two
When older adults participate in strength training programs their self-
confidence and self-esteem improve which has a strong impact on their
overall quality of life
Improved Sleep Quality and Less Insomnia
People who exercise regularly enjoy improved sleep quality They fall asleep
more quickly sleep more deeply awaken less often and sleep longer As
with depression the sleep benefits obtained as a result of strength training
are comparable to treatment with medication but without the side effects or
the expense
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 6
copy -- NicksFreeReportscom --All Rights Reserved
Reduce Heart Attack Risk
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner One study found that cardiac patients gained
not only strength and flexibility but also aerobic capacity when they did
strength training three times a week as part of their rehabilitation program
This and other studies have prompted the American Heart Association to
recommend strength training as a way to reduce risk of heart disease and as
a therapy for patients in cardiac rehabilitation programs
Now that we have reviewed the benefits of strength training itrsquos clear that being
involved in a strength training program can vastly improve your quality of life
TOP 5 STRENGTH TRAINING PROGRAMS
At this point you may be wondering how the top five programs were selected from
the hundreds of strength training programs on the Internet Selection was based
on a formula that looked at the number of sales testimonial integrity complaints
marketplace competition and site rank From that criteria came the following top
five
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 5
copy -- NicksFreeReportscom --All Rights Reserved
Osteoporosis Fracture Reduction
Post-menopausal women can lose 1-2 of their bone mass annually Results
from a study conducted at Tufts University which were published in the
Journal of the American Medical Association in 1994 showed that strength
training increases bone density and reduces the risk for fractures among
women aged 50-70
Reduction in Falls and Broken Bones
As people age poor balance and flexibility contribute to falls and broken
bones These fractures can result in significant disability and in some cases
fatal complications Strengthening exercises when done properly and
through the full range of motion increase a persons flexibility and balance
which decrease the likelihood and severity of falls One study in New
Zealand in women 80 years of age and older showed a 40 reduction in
falls with simple strength and balance training
Helps Combat Depression
Strength training provides similar improvements in depression as anti-
depressant medications Currently it is not known if this is because people
feel better when they are stronger or if strength training produces a helpful
biochemical change in the brain It is most likely a combination of the two
When older adults participate in strength training programs their self-
confidence and self-esteem improve which has a strong impact on their
overall quality of life
Improved Sleep Quality and Less Insomnia
People who exercise regularly enjoy improved sleep quality They fall asleep
more quickly sleep more deeply awaken less often and sleep longer As
with depression the sleep benefits obtained as a result of strength training
are comparable to treatment with medication but without the side effects or
the expense
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 6
copy -- NicksFreeReportscom --All Rights Reserved
Reduce Heart Attack Risk
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner One study found that cardiac patients gained
not only strength and flexibility but also aerobic capacity when they did
strength training three times a week as part of their rehabilitation program
This and other studies have prompted the American Heart Association to
recommend strength training as a way to reduce risk of heart disease and as
a therapy for patients in cardiac rehabilitation programs
Now that we have reviewed the benefits of strength training itrsquos clear that being
involved in a strength training program can vastly improve your quality of life
TOP 5 STRENGTH TRAINING PROGRAMS
At this point you may be wondering how the top five programs were selected from
the hundreds of strength training programs on the Internet Selection was based
on a formula that looked at the number of sales testimonial integrity complaints
marketplace competition and site rank From that criteria came the following top
five
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 6
copy -- NicksFreeReportscom --All Rights Reserved
Reduce Heart Attack Risk
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner One study found that cardiac patients gained
not only strength and flexibility but also aerobic capacity when they did
strength training three times a week as part of their rehabilitation program
This and other studies have prompted the American Heart Association to
recommend strength training as a way to reduce risk of heart disease and as
a therapy for patients in cardiac rehabilitation programs
Now that we have reviewed the benefits of strength training itrsquos clear that being
involved in a strength training program can vastly improve your quality of life
TOP 5 STRENGTH TRAINING PROGRAMS
At this point you may be wondering how the top five programs were selected from
the hundreds of strength training programs on the Internet Selection was based
on a formula that looked at the number of sales testimonial integrity complaints
marketplace competition and site rank From that criteria came the following top
five
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 7
copy -- NicksFreeReportscom --All Rights Reserved
Ultimate Athleticism
By
Max Shank
Link to Training Program Ultimate-Athleticism-Info
Max Shankrsquos Story
When I started my journey I wasnt athletic at all
In fact when I was 18 I was unable to do a single pull-up or bench press 95
pounds--and worse I couldnt even come close to touching my toes Truth be told
I was a rather pathetic excuse for a man weak and riddled with sore stiff
inflexible joints
I knew that I needed to make a change so I tried everything
Over the last 10 years Irsquove tried tons of different training
methodologies including but not limited to Crossfit Kettlebells
Bodybuilding and Powerlifting ndash without a single method
getting me the results I truly wanted
I am competitive and do not accept anything below excellence
in my endeavors My good friend Brian once said in reference to
my competitiveness that Max would beat a six-year-old at tea
parties
Guilty as charged but this unquenchable thirst to be the best at everything is
what helped me find out what movements philosophies and training styles have
the highest carryover to other activitiesndashallowing me to finally have it all
In the past 5 years I have excelled in competition at several very different sports
largely due to overall athleticism From Muay Thai and Jiu Jitsu to Highland
Games World Championships this has been a product of smart training and
planning This success has allowed me to travel the world to teach other coaches
and athletes how to do the same
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 8
copy -- NicksFreeReportscom --All Rights Reserved
Benefits of Maxrsquos Program
Revealed--How a few simple movements will give you a grip that could crush
a potato and help keep your elbows healthy
Discover the simple key to gaining the endurance you need for YOUR sport
Understand the easiest way to cut through all the programming confusion
and set up your workouts for ultimate efficiency and success
How to convince your nervous system itrsquos safe to give you up to 50 more
strength instantly
Learn the fastest way to improve your posture and flexibility
Discover the two muscle groups you need to be focusing on to unlock all of
your athletic potential
Notable Testimony
Ah if only I knew what Max knows when I was his age 8-10
years ago
I really have lots of positive things to say after finishing
reading Max Shanks Ultimate Athleticism First off as he
approached me to preview his book I agreed as I told him he
always appears to train and conduct himself above board I was
not disappointed in this book This book is a very interesting departure from
others designed for the general population in as much as it is definitely for the
advanced intermediate and above and it espouses a level of programming
reminiscing of true physical education I enjoyed reading this book and it really
fills an interesting niche in our learning landscape
Dr Charlie Weingroff DPT ATC CSCS
Former Head Strength amp Conditioning Coach Philadelphia 76ers NBA
Former Lead Physical Therapist United States marine Corps Special Operations
Command
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 9
copy -- NicksFreeReportscom --All Rights Reserved
Product Description
Ultimate Athleticism--Is a series of e-manuals streaming video files and access to
the private membership website No physical product will be shipped After you
order you will get instant access all product components via download and
membership access The format for all e-books guides and workbooks is in Adobe
Acrobat PDF format and Microsoft Excel which can be viewed on MAC or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Ultimate-Athleticism-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 10
copy -- NicksFreeReportscom --All Rights Reserved
Muscle Gaining Secrets
By
Jason Ferruggia
Link to Training Program Muscle-Gaining-Secrets-Info
Jason Ferruggiarsquos Story
I was born with zero special talents or gifts
Today I have many skills that I have developed through thousands of hours of
committed practice
But nothing comes naturally to me Think of any activity under
the sun from lifting weights to the art of conversation Without
relentless dedication I suck at each and every one of them
Irsquove failed over and over again Irsquove made countless mistakes
I used to be frail fat weak insecure unproductive and
depressed Thatrsquos how I spent the majority of my childhood
growing up in small town New Jersey I was painfully shy and
always struggled to fit in I nearly failed or got kicked out of every school I ever
went to
While attending Arizona State University in the early 90rsquos I got tuberculosis from a
foreign exchange student The doctor said if I waited one more day to come in my
lungs would have filled with fluid and I would have drowned
I had to be on bed rest for six months While I was home doing nothing I decided
to study for my first personal training certification since fitness had become an
obsession over the previous few years
It took me a lot of years and a ton of work but I finally got my shit together
After countless wasted hours and hundreds of thousands of dollars pissed away I
finally learned what kind of training and nutrition protocols work for genetically
cursed skinny-fat guys like me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 11
copy -- NicksFreeReportscom --All Rights Reserved
I gained 38 pounds of muscle overcame all my insecurities and
depression built up several successful businesses found freedom and
started living my dream
Irsquove been featured in Muscle amp Fitness Maximum Fitness Menrsquos Health Menrsquos
Fitness ESPN CBS Fast Company and Details
I can help you to also rise above and defy the norm I can help you completely
transform your body mind and life
And it wonrsquot take you anywhere near as long as it took me Because you can learn
from my mistakes and experiences And because I was born with zero gifts or
talents If I can do it anyone can
Benefits of Jasonrsquos Training Program
Specifically designed to enhance your testosterone production
Designed for skinny-fat ldquohardgainersrdquo
See significant results in as little as 60 days
Learn the precise set and rep schemes for the fastest results
Yoursquoll be shown how a slight adjustment to the bench press can make it
twice as effective
No living at the gymmdashOnly takes four workouts a week at 45 minutes each
Learn the secret weapon exercise for incinerating ugly body fat
Discover the 1 factor responsible for fast muscle growthmdashthatrsquos overlooked
in most programs
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 12
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
Kyle Gained 21 Pounds of Muscle
ldquoJay I canrsquot thank you enough for
everything yoursquove done for me My entire life
has moved on to the next level and I feel
like I owe it all to you Yoursquove provided me
with so much determination it canrsquot be
expressed in words I gained 21 lbs of mass
and lost an equal amount of body-fat using
programrdquo --Kyle Matthews
Product Description
Muscle Gaining Secrets is a downloadable e-book No physical products will be
shipped After you order you will get INSTANT ACCESS to download the e-book
and all the bonus reports onto your computer The e-book format is adobe acrobat
PDF which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Muscle-Gaining-Secrets-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 13
copy -- NicksFreeReportscom --All Rights Reserved
No Nonsense Muscle Building
By
Vince Del Monte
Link to Training Program No-Nonsense-Muscle-Building-Info
Vince Del Montersquos Story
Meet ldquoVince Del Monterdquo the only Fitness Guru who has been coined The Skinny
Guy Savior He earned this name by dedicating his life to transforming the lives of
the skinny scrawny wimpy guys amp skinny girls ndash helping them become healthier
fitter and more confident in their bodies In the end his students transform
themselves to ldquoLive better Look better amp Know betterrdquo Vince has transformed
thousands of lives of the skinny scrawny wimpy individual with a perfect mix of
encouragement humor no BS inspiration and fun with his popular bestselling
ldquoNo-Nonsense Muscle Buildingrdquo system
Vince has the most popular ldquoskinny to muscularrdquo transformation stories in the
world He was the poster boy of the ldquoI canrsquot gain weight or get the girlrdquo story
Vince became known as ldquoSkinny Vinnyrdquo He was 140-150 pounds at 6 feet tall The
nickname didnrsquot die it stuck with him all through college
He tried everything to gain weight any way he could never
reaching past 149 lbs dripping wet He went through the
battles to gain like no other As a former competitive long
distance runner Vince used running to survive the
embarrassment and insecurity he suffered from being too
skinny He formed an identity for himself as one of those lean
mean running machines
Vince studied Kinesiology and received an Honors Kinesiology
degree from the University of Western Ontario After college he found a mentor
who ldquotold him to burn all of his fitness magazines and stop wasting money on
supplements to gain weightrdquo Vincersquos life started to change He gained some
weight got muscles and then met the girl of his dreams ndash whom he calls his
BMW ndash Beautiful Marvelous Wife
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 14
copy -- NicksFreeReportscom --All Rights Reserved
Vince helps thousands of individuals with ldquomuscle unfriendly
geneticsrdquo make a plan to create new habits and commit to it
He helps with motivation confidence and teaches the basis for
training smarter not harder ndash individuals see muscles within 2
weeks not 2 months They eat better and have a more balance
life And in the end each individual becomes a better man or
woman all while reaching his or her goals
Vince is the Author of ldquoNo-Nonsense Muscle Building Skinny
Guy Secrets to Insane Muscle Gainrdquo The book has sold more
than 80000 copies in more than 120 different countries He is
also a WBFF Professional Fitness Model
Vince continues to compete in the fitness-modeling world and has won the
Canadian Fitness Model Championships In June 2008 he competed again and
placed 3rd at the World Fitness Model Championships In 2011 Vince become a
WBFF Pro Fitness Model and competed at the 2011 WBFF World Championships
He enjoys the natural bodybuilding and fitness lifestyle and continues to practice
what he preaches to challenge himself and inspire his readers
Benefits of Vincersquos Training Program
Discover the 1 most critical muscle building ingredient you cant grow
without
Learn exactly how to eat and which foods naturally build slabs of muscle on
your body
Side step the top 20 ways to screw up in the gym
Maximize the top 9 little known muscle building secrets for hyper-drive
muscle gain
Gain 10 pounds in 2 weeks (Did I stutter This is no lie)
Learn exactly how to absolutely optimize 7 of your bodys most powerful
muscle growth and fat burning hormones
Steal two of my closely guarded 29-week weight training routines
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 15
copy -- NicksFreeReportscom --All Rights Reserved
Notable Testimony
After being told that I could not run for five weeks my cross
country season had come to an end I became interested again
in lifting weights and bulking up So I did some research and
came across Vince Del Montersquos name It turns out he was also
a runner and transformed his body drastically in a short
amount of time I became inspired and my desire to have a better body kept me
determined to reach my goals I worked out hard for 4 days a week (2 upper
body 2 lower body) no longer than 90 minutes at a time and tried to limit my
cardio I took in a massive 4000-6000 calories daily until I reached my goalhellip
(Irsquom still not there yethellip want to get up to 190-ldquosolid musclerdquo after Track Season)
Anyway my strength gains were tremendous when I followed Vincersquos No Nonsense
Muscle Building workouts and the changes that took place have made me more
confident in myself After this transformation I have realized that in the future I
am very interested in a career exercise and nutrition mdashThanks for being an
inspiration Vincehellip yoursquove changed my life forever Now I am a member of the
2010 Gahanna Lincoln Track Team (running healthy at 156 pounds and looking to
compete in the 1-mile run)rdquo
Tony G Gahanna Ohio
Product Description
All products are digital and available for immediate download upon payment
Use This QR Code Money Back Guarantee Yes
Link to Training Program No-Nonsense-Muscle-Building-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 16
copy -- NicksFreeReportscom --All Rights Reserved
The Critical Bench Program
By
Mike Westerdal
Link to Training Program Critical-Bench-Program-Info
Mike Westerdalrsquos Story
Sohellip is it really possible for a guy who couldnrsquot bench 100 poundshellip to transform
himself into a powerful muscular lifter that recently benched over 452 pounds
Well Irsquoll let you be the judge
Take a look at my pictures
The one on the left is a picture
of me in my senior year of high
school I think itrsquos pretty
obvious that I didnrsquot really lift
weights
In facthellip I had really bad
asthma and was hospitalized a
lot as a child
So true storyhellip I went from not
even being able to lift 100
poundshellip to literally being able to bench press OVER 400 pounds
The picture on the right is after I started learning and using the bench press
secrets I want to share with you In fact between high school and collegehellip I
packed on over 75 pounds of muscle mass Surehellip it took a little time Because it
took me a few years to learn and to know everything that I usedhellip and everything
that helped me
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 17
copy -- NicksFreeReportscom --All Rights Reserved
But herersquos the important thing if you learn the simple secrets Irsquom about to
revealhellip you can confidently add weight to your bench pack on some solid rock-
hard muscle mass and NEVER have to worry about being small or feeling weak
again
Take it from me personally you can do this too
When I started lifting weights and working on my bench presshellip it literally changed
my life for the better I actually walked on a D-IAA college football team and
became a starting outside linebacker my junior and senior year Yoursquoll never
believe ithellip but I actually had the strongest bench press on the team my senior
yearhellip hitting 405
Irsquom not saying this to brag I just want you to open your mind to the possibilities
Because it doesnrsquot matter where yoursquore startinghellip it only matters where you want
to go Like I just mentionedhellip as a freshman in high schoolhellip I couldnrsquot bench
press 100 pounds Over time I stuck with it I learned things as I went alonghellip
and kept putting new tips and techniques into practice
But the training style I used back then caused me to plateau at 300 lbs on the
bench press I stayed there for over a year When I learned the advanced bench
press secrets Irsquom going to show you (the same secrets that are in the Critical
Bench Program) my bench press soared to 365
I Made More Progress In 11 Weeks than I Had Made In The Entire Previous Year
When I started the program for a second timehellip I added another 50 lbs to my
maxhellip reaching 435 I logged every workout I did in college that got me to a 400
plus pound bench press And honestly like magichellip the more my bench increasedhellip
so did my muscle mass and strength
And as my muscle mass and strength went uphellip so did my self-esteem and my
confidence I carried myself betterhellip I felt better about myself I was more
outgoing I felt more powerful It allowed me to get a job as a personal trainer I
wrote for the big-name Muscle Magazines I even played some football in Europe
after college
I can honestly say that I owe so much of my life to the simple fact that I was able
to dedicate a lot of time and effort to learning how to bench press RIGHThellip and get
bigger and stronger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 18
copy -- NicksFreeReportscom --All Rights Reserved
Irsquom not trying to paint this out to be magic I just want to show you whatrsquos
possible when you set your mind to achieving somethinghellip and then you follow a
step-by-step plan
Benefits of Mike Westerdalrsquos Training Program
Will help you increase your bench press by up to 50 pounds in 10 weekshellip
while packing on muscle in the process
Even if you have long arms shoulder pain wrist pain or sub-par genetics
like me this program is a guaranteed way to help you build a 200 300 or
400 + pound bench press
Yoursquoll join over 10K other people that have been amazed with the results
theyrsquove gotten from Critical Bench Program
Learn the only way to train so that you avoid over training
Discover the single biggest secret to training for strength and size
Rememberhellip muscle gains are directly related to strength gains As you get
strongerhellip your muscles will get bigger
Learn the single biggest mistake lifters make when trying to increase their
bench press
Find out why your technique is so important If you adjust your form like I
show youhellip youll see a significant increase in the amount of weight you
lifthellip without changing anything else
Learn why you cant believe supplement ads
How a lifting buddy can assist you to perform classic training methods like
forced reps frac12 reps negatives amp speed work
Why spending more than an hour in the gym per day is counter-productive
The simple exercises you can use that will actually help you increase your
bench press in a lot less time
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 19
copy -- NicksFreeReportscom --All Rights Reserved
Leverage secrets that can multiply the effectiveness of your bench
Why the bench press can shock your muscles into growing faster and easier
than anything else you do
Notable Testimony
Product Description
The Critical Bench Program 20 is a completely downloadable series of e-manuals
audio and video files No physical products will be shipped After you order youll
get INSTANT ACCESS to download all product components onto your computer
The format for all manuals workbooks checklists etc is adobe acrobat PDF
which can be viewed on Mac or PC
Use This QR Code Money Back Guarantee Yes
Link to Training Program Critical-Bench-Program-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 20
copy -- NicksFreeReportscom --All Rights Reserved
The Jump Manual
By
Jacob Hiller
Link to Training Program The-Jump-Manual-Info
Jacob Hillerrsquos Info
Jacob has trained high school college NBA Olympic
athletes and professional dunkers He has been developing
vertical jump explosion techniques for over 10 years and
training coaches and athletes to maximize their potential He
has consistently helped athletes to gain 40 inch or more
verticals
Jacob Hillerrsquos vertical jump training guide ldquoThe Jump Manualrdquo
has become widely recognized as one of the most effective and comprehensive
manuals of its type It has drawn the attention of ESPN Menrsquos Health Sports
Illustrated and FadeAway
Benefits of the Jacob Hiller Training Program
Learn to Jump 10 Inches Higher in 12 Weeks
Discover the 9 Essential Variables of an Explosive Vertical
Understand the Science of Optimal Results
Learn the LAWS of Vertical Jump Improvement
Muscle Gains DO NOT Happen During Training
Creating a Portable Nutrition System
Optional Equipment for Vertical Jump Drills
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 21
copy -- NicksFreeReportscom --All Rights Reserved
Use the Jumpers Forum
Pre-Workout Stretching and Warm-Ups
Explanation of the Max Explosion Workout
Notable Testimony
I recommend the Jump Manual to any athlete who is serious about maximizing
their quickness and vertical explosion I have seen the program work time and
time again Its an intense regimen but there are tremendous gains to be had
- Brandon Peterson
Former Strength and Conditioning Coach from Utah Valley University
Product Description
All course content is digital and downloadable at the time of purchase
Use This QR Code Money Back Guarantee Yes
Link to Training Program The-Jump-Manual-Info
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 22
copy -- NicksFreeReportscom --All Rights Reserved
Bonus Resources
Staying Motivated
Consider these factors that motivate people to begin and stick with their exercise
program Then identify which ones motivate you
Pleasure People often really enjoy strength-training exercises they find
them less taxing than aerobic workouts and love the results
Health and fitness benefits Strength training increases muscle mass and
bone density It makes you feel strong and energized alleviates stress and
depression and gives you a better nights sleep And it can help prevent the
onset of certain chronic diseases or ease their symptoms
Improvements in appearance Lifting weights firms the body trims fat
and can boost metabolism by as much as 15 which helps with weight
control
Social opportunities Exercising with friends or family gives you a chance
to visit and chat while you work out
Thrills People who start strength training later in life often find that they
are willing and able to try new exciting activities such as parasailing
windsurfing or kayaking
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 23
copy -- NicksFreeReportscom --All Rights Reserved
Reach a GoalmdashReward Yourself
Making any major lifestyle change can be trying A great way to motivate yourself
to keep with the program is to properly celebrate your achievements This may be
as important as setting goals and visualizing success When you accomplish one of
your short-term or long-term goals make sure that you reward yourself well
1 Buy yourself new workout clothes or shoes
2 Make plans with good friends to see a movie or go hiking
3 Go on a weekend getaway
4 Treat yourself to a new piece of exercise equipment
5 Plan a dinner at your favorite restaurant
6 Get tickets to your favorite theater production or athletic event
7 Pamper yourself with a massage manicure or pedicure
8 Enroll in a class such as ballroom dancing yoga or pottery making
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 24
copy -- NicksFreeReportscom --All Rights Reserved
Frequently Asked Questions on Strength Training
1 How often should I do strength training New guidelines from Health and
Human Services suggest strength training on 2 or more days a week that work all
major muscle groups (legs hips back abdomen chest shoulders and arms) Be
sure to give your muscles at least one day of rest between workouts
2 When I do the knee extension to a full stretch even with minimal
weight my knees make the most awful noises and also hurt (with sharp
pains) If I dont go all the way my knees are noisy but dont hurt So
should I persevere with the full stretch or would I be better off not trying
to stretch completely First you should discuss your knee symptoms with your
physician and follow his or her recommendations In the meantime you might do
the exercises with reduced weight (maybe even use no weight) and through a
reduced range of motionmdashwhatever it takes for you to do the exercises without
pain Dont worry about the noises but do avoid pain Then progress slowly
cautiously increasing both the range of motion and the amount of weight youre
lifting Over time you should be able to strengthen your legs and improve your
flexibility
3 Why cant I make my own weights for working out Many suggestions
exist for home-made weights ranging from lifting one-pound soup cans
(harmless for you and the soup but it wont build muscle) to lifting buckets or
gallon jugs filled with sand Please do not improvise Plastic jugs and buckets are
not made for strength training theyre not designed to hold that much weight and
the handles are designed for carrying not lifting They could easily break and
injure you not to mention impede your ability to perform an exercise with proper
form and through the full range of motion
4 Is it true that muscle weighs more than fat If so will I gain weight
when I start strength training if I dont go on a diet Unless you increase
the amount of calories you are eating it is very unlikely that you will gain weight
or become bulky Heres why one pound equals one pound regardless of whether
the pound is fat muscle or some other substance like butter or steel Muscle is
denser and therefore takes up a smaller amount of space per pound than fat
Some scientists estimate that the space that one pound of muscle occupies is
about 22 less than one pound of fat If you begin strength training and continue
to eat the same number of calories you may lose some weight because youre
burning additional calories while exercising The important thing about strength
training is the change in body composition
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 25
copy -- NicksFreeReportscom --All Rights Reserved
You will gain muscle and most likely decrease body fat even if your body weight
stays the same In our experience people might drop a size or two after they have
been strength training for a couple of months because their body shape has
changed for the better If your goal in starting strength training is to gain weight
we recommend you also increase the number of calories you are consuming Try
adding an extra fruit vegetable low-fat dairy andor whole grain serving to your
daily diet
5 What is the proper way to breathe during strength training Exhale
during the most strenuous phase of the movementmdashoften referred to as exhale
on the exertion Inhale during the less strenuous phase It is also important to
inhale and exhale fully between each repetition
However the most important thing is simply to breathe regularly Most people
assume that they are automatically breathing when in fact they are actually
holding their breath Take a moment to focus on your breathing during your next
strength training session and during other strenuous activities such as climbing up
the stairs You may be surprised to find that you are actually holding your breath
6 I have a medical condition Can I still do strength training Most likely
you will be able to participate in strength training however this is a decision you
must make in consultation with your doctor or health care provider Discuss your
specific conditions and goals with your physician so that he or she can make any
necessary recommendations
Research has shown that individuals with chronic but stable medical conditions
including osteoporosis heart disease diabetes rheumatoid arthritis
osteoarthritis HIVAIDS and the frail elderly can benefit significantly from
strength training
It is important to start conservatively and progress slowly Consider working with
a qualified fitness instructor at least for a few sessions to make sure your
exercise form is correct Pay attention to your body Strength training should
never cause pain Feeling good is an indication that you are exercising properly
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 26
copy -- NicksFreeReportscom --All Rights Reserved
Famous Strength and Fitness Quotes
ldquoNo citizen has a right to be an amateur in the matter of physical traininghellip what a
disgrace it is for a man to grow old without ever seeing the beauty and strength of
which his body is capablerdquo ndash Socrates
ldquoThe more you sweat in training the less you bleed in combatrdquo ndash Navy SEALrsquos
ldquoRemember this your body is your slave it works for yourdquo ndash Jack LaLanne
Pain is weakness leaving the bodyrdquo ndash Unknown
Take care of your body Itrsquos the only place you have to liverdquo ndash Jim Rohn
ldquoGo Hard or Go Homerdquo ndash Unknown
ldquoI hated every minute of training but I said lsquoDonrsquot quit Suffer now and live the
rest of your life as a championrdquo ndash Muhammad Ali
ldquoJust do itrdquo ndash Nike
ldquoA manrsquos health can be judged by which he takes two at a time ndash pills or stairsrdquo
ndash Joan Welsh
ldquoThe pain you feel today is the strength yoursquoll feel tomorrowrdquo ndash Unknown
ldquoThe resistance that you fight physically in the gym and the resistance that you
fight in life can only build a strong characterrdquo ndash Arnold Schwarzenegger
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 27
copy -- NicksFreeReportscom --All Rights Reserved
ldquoI fear not the man who has practiced 10000 kicks once but I fear the man who
has practiced one kick 10000 timesrdquo ndash Bruce Lee
ldquoPhysical fitness can neither be achieved by wishful thinking nor outright
purchaserdquo ndash Joseph Pilates
ldquoIf your dog is fat yoursquore not getting enough exerciserdquo ndash Unknown
ldquoWhen it comes to eating right and exercising there is no lsquoIrsquoll start tomorrowrsquo
Tomorrow is diseaserdquo ndash VL Allinear
ldquoIf it werenrsquot for the fact that the TV set and the refrigerator are so far apart
some of us wouldnrsquot get any exercise at allrdquo ndash Joey Adams
ldquoThose who think they have not time for bodily exercise will sooner or later have
to find time for illnessrdquo ndash Edward Stanley
ldquoThe higher your energy level the more efficient your body The more efficient
your body the better you feel and the more you will use your talent to produce
outstanding resultsrdquo ndash Anthony Robbins
ldquoWhen health is absent wisdom cannot reveal itself art cannot become manifest
strength cannot be exerted wealth is useless and reason is powerlessrdquo
ndash Herophiles
Free Fitness Log Sheets
These are in a downloadable printable PDF format
Just follow the linkhellip Download Log Sheets Here
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 28
copy -- NicksFreeReportscom --All Rights Reserved
About the Author
During my 30 year career I was a chemist environmental
scientist consultant and technical writer In my spare
time I worked on projects in aquaculture hydroponics
aquaponics and renewable energy In addition I have
also been an adjunct professor at two local colleges
teaching Biology and Mathematics
Now I am retired and writing this from an island in South East Asia where I live
My lovely wife has been with me for forty years and we have four awesome
children who are spread around the globe
I have always loved researching and writing on various topics and if you happen
to join one of the programs in this report I will receive a small commission that
will be used to help supplement my retirementmdashand for that I thank you
Lastly about seven years ago I started writing true stories that have mostly
happened to myself or my family To my surprise they are now being read in 150
countries Herersquos the link if yoursquore interestedhellip FaithStoriesOnlinecom
I wish you the very best with your strength training program and your future
endeavors
Sincerely
Nick Nichols
PSmdashIf you have any comments or suggestions for this report you can
Email me at NickNicksFreeReportscom
Again if you found this report to be helpful please feel free to pass it along using
the ldquosharerdquo buttons below Thanks
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 29
copy -- NicksFreeReportscom --All Rights Reserved
About the Links in this Document
The Internet being the Internet things change all the time so at the time of
publication all links in this document were live and accurate If a site changes its
link or content it is beyond my control
However if that does happens try to search on the keywords for the information
you need and maybe yoursquoll discover the new link or find something similar that is
useful ORmdashthere may be a revised report at NicksFreeReportscom you can
check there as well
Best Regards
--Nick
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809
TOP 5 STRENGTH TRAINING PROGRAMS
BY NICK NICHOLS 30
copy -- NicksFreeReportscom --All Rights Reserved
DISCLAIMER
NOTICE You Do NOT Have the Right to Resell this Report
However You DO Have the Right to Share or Give this Report Away so
Long as the Contents Remain Unaltered and the Copyright is Retained
This PDF and supplementary material was created to provide specific information
regarding the subject matter covered Every attempt has been made to verify the
information provided in this material however neither the author nor the publisher
are responsible for any errors omissions or incorrect interpretations of the
subject matter
Information contained within this material is subject to local state federal and
international laws The reader is advised to consult with a licensed professional for
legal financial health and other professional services
The reader of this material assumes all responsibility for the use of this
information The author and publisher assume no responsibility or liability
whatsoever for the use or misuse of the information contained within these
materials
Use caution and seek the advice of qualified professionals Check with your
accountant lawyer or professional advisor before acting on this or any
information Users of our products services and web sites are advised to do their
own due diligence when it comes to making decisions and all information
products and services that have been provided should be independently verified
by your own qualified professionals
Our information products and services in this report or on web sites should be
carefully considered and evaluated before reaching a decision on whether to rely
on their information You agree that our company is not responsible for the
success or failure of your decisions relating to any information presented by our
company or our company products or services
This document is copyrighted by Nick Nichols
Attribution for Cover Photo
Photo taken by Walt Stoneburner and is titled Construction
Photo location httpswwwflickrcomphotos8404611N066604876809