Dan Przyojski Age 30 Years Old€¦ · motion. Do not relax the muscles at the top or bottom of the exercise. I like to perform two or three sets of 20 to 30 reps. Dan Przyojski Age

Dan Przyojski Age 30 Years Old

DAN PRZYOJSKI

Mr. Toledo – Masters Mr. Michigan

©COPYRIGHT 2008 DANIEL C. PRZYOJSKI All Rights Reserved

Get a Physician’s Checkup Prior to Beginning

The Sleeve Splitting Biceps Training Program

There is no age limit on improving your body and no body that cannot

be improved by regular exercise. However, before you begin this

training course I want you to get a medical checkup. If you have a

health problem, your doctor can take proper measures to correct it, and

he may have some useful suggestions or cautionary advice to help you

modify the diet to make it more suitable and beneficial for you.

Stress Test

Tell your doctor you would like a stress test which is simply a series of

common exercises, such as riding a stationary bike, jogging on a

treadmill, or stepping up and down on a low stool performed while your

heart and vital functions are monitored.

The stress test will tell your doctor how your body functions when

subjected to physical stress. A less than perfect heart or other physical

problems will be revealed if they exist. Also, you should get a full blood

work-up to make sure you have no underlying health problems. Do not

attempt to change your training or eating habits without first getting

a thorough physical exam! If your doctor gives you the OK, grab your

gym bag and vitamins and hit the gym.

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Step Back To Go Forward!

Most of the athletes and intermediate weight lifters I work with for the

first time are in the habit of sacrificing form for weight. As an example,

they may say to me that they can barbell curl 110 pounds, so we start our

workout session with the barbell curls. Low and behold they may be

thinking that their curling 100 pounds, but swinging and throwing the

weight is more like it. Their momentum is driving the lift.

Then I drop the weight down to 75 pounds and have them use proper

technique, we make the barbell curl harder and more effective by using

strict form, now they realize why their muscles have not been growing

bigger.

Strict form means that the working muscle must be kept tight throughout

the full range of motion, even in the negative (lowering) motion of the

exercise.

Once the client learns and applies proper form and correct nutrition,

their body transformation starts to take place.



Four Steps for Instant Results!

1. Strict Reps: Use slow, strict reps in both the lifting and lowering

of the weights. When you’re moving too fast through the exercise,

swinging (very little of your own muscle strength) is doing all the

work. In this case you’re really not working the intended muscle.

Each rep should be performed in a slow, controlled fashion

throughout the entire range of motion.

2. Lock out: Too many weight lifters like to use partial reps and

limited range of motion lifts into their routines. The problem with

using the partial rep technique is that a lot of the muscle goes un-

worked. To get the maximum work from every rep, lock out each

time, but without resting between each rep. Locking out at each

rep allows more muscles fibers to be activated. With locking out,

you also get the benefit of working the stabilizer muscles.

3. Opposing muscles: Bring your opposing muscles into play. You

should always strive to make the exercise harder by flexing or

pulling with the antagonistic muscle group during lowering or

negative phase of the exercise. Again, more muscle fibers will be

stimulated for greater growth.

4. Concentrate: You must learn to put mental effort into every rep

of every set. The more concentrated your effort, the greater the

muscle is worked. If you want to reach your goals, you’ll have to

physically push yourself to the limit. Wandering thoughts and idle

chatter while training are detrimental to success. Concentrate on

the task at hand!



Warm-up Sets & Reps!

Before training a chosen body part, always perform two or three warm-

up sets. Choose a basic exercise for the body part you’re going to work.

Then take a barbell and use the lightest weight possible. Mimic the

exercise you are going to perform with slow, controlled reps. Keep

constant tension on the working muscles throughout the entire range of

motion. Do not relax the muscles at the top or bottom of the exercise. I

like to perform two or three sets of 20 to 30 reps.

Dan Przyojski Age 45 Years Old

The Arms Will Grow Bigger And Stronger If You Stick With The MuscleBuilde Rx Sleeve

Splitting Biceps Program!

Pyramid Sets & Reps!

The sets and reps I prescribe for the Sleeve Splitting Biceps Training

System are similar to the MuscleBuilder Rx© Training System. The

multi-muscle fiber activation system of weight training provides

optimum muscle stimulation that will maximize three important

components of muscular fitness: muscular density, cardiovascular

density, and muscular endurance.

1. Muscular density: Muscular density refers to the size and

thickness of the muscle fibers.

2. Cardiovascular density: Cardiovascular density refers to the size

and number of blood vessels in the muscle.

3. Muscular endurance: The blood vessels carry oxygen and

nutrients to the muscles and transport waste products away. Blood

vessels are a very important (yet over-looked) component in

muscular growth and recovery.

Muscular endurance, which is a function of cardiovascular density, is the

capacity of your muscles to continue contractions without fatiguing.

Your muscles are limited in size by the amount of nutrients they receive.

The better your cardiovascular density, the more nutrients can be

supplied to the muscles. With a greater blood supply to the muscles, the

bigger they can become.

Proper pyramiding of weight is the success formula for holding

muscular density while building huge muscles! Muscle density is

achieved by stressing the muscles with heavy weights.

To hold or maintain muscle density, “pyramid” your sets by increasing

your poundage’s while decreasing your reps on each set.



The Only Way to Build Big Biceps!

It’s been a short 30 years since my brother and I started lifting weights. I

remember how we would perform numerous sets of barbell and dumbbell curls in

hopes of building arms that would split the sleeves of our T-shirts. The guys in the

muscle magazines had huge, muscular arms that looked like a drawing from a

super hero comic book. I remember how we religiously trained biceps twice a

week with such maniac intensity and focus that we felt they had no choice but to

grow to the size of a champion bodybuilder’s arms. After a full year of training

our biceps twice a week with countless sets and reps of curls, we had managed to

transform the biceps into nice little cannon balls but only gained a whopping one-

inch in arm size. As we stood in front of the mirror with our arms hanging down at

our sides, there appeared to be no change whatsoever. The only way you could see

a change in arm development was when we struck a double biceps shot. This is

exactly what happens to most beginning bodybuilders. After so much dedicated

work and little to show for it, they give up training before reaching their goals.

This is why I want to give you one of my secret biceps training routines for

building big, muscular biceps.

How NOT To Build Big Arms

I’ve been training people for over 20 years and believe you me, most trainees

devote too much time to arm training. Beginning bodybuilders are arm-training

fanatics and devote mega amounts of time and energy into ineffective bicep

training routines. The end result after so much time and devotion to arm training is

at best minimal gains and usually just a pumped up bicep muscle that deflates after

one or two weeks of not training. This is not the result you want from your hard

work in the gym. Real muscle density does not disappear while taking a short

break from weight training. Experience has proven to me that there are the two

major mistakes made that lead to ineffective muscular growth.

1. Over training. By definition, over training is too much training. Once a

muscle has been properly trained and worked to its maximum capacity, the

rest of the effort is wasted. Your workouts should be performed in such a

way as to stimulate the muscles involved not annihilate them! Extra sets and

reps are a deficit, not a surplus.

2. Under eating. Most trainees I have coached cannot seem to put training for

size and eating for size in the same category. Even if the ineffective training

routine someone follows could somehow magically stimulate muscular

growth, the muscles lack of abundant calories from protein, carbohydrates,

and fats would not allow the growth to take place. Its simple science; a plant

or animal will not grow if not given adequate nutrition, so why should your

muscle grow after a hard workout if you starve them of abundant nutritious

calories. You have to understand and apply this very basic and fundamental

fact or failure will be the end result.

The Secret to Building Super Big Biceps!

Let me share the scientific secret to building BIG BICEPS. There are three types

of skeletal muscle tissue fibers. They are the white fast twitch fibers, the red fast

twitch fibers, and the red slow twitch fibers. Each muscle tissue fiber has a specific

role to play in the overall make-up of the muscle. The white fast twitch muscle

fibers have very few capillaries, and in the absence of this nutrient rich blood

supply, they cannot function for very long periods but are extremely strong. The

red fast twitch muscle fibers have a greater number of capillaries and can therefore

outlast the white fast twitch fibers but are not nearly as strong. And lastly, the red

slow twitch muscle fibers have a tremendous number of capillaries allowing for

long-term sustained activity however with very little strength.

How to Use the Secret to Build Bigger Biceps!

I devised a system of training that I call “MuscleBuilder Rx .” Simply put,

MuscleBuilder Rx is a training system by which the sum of all parts is greater

than any one part. Although it sounds simple, very few weight lifters know this,

and hardly anyone implements it into their training cycles. It’s why most people

never reach their total physical potential. Far too much emphasis is put on heavy

training exercises in the 6 to 8 rep range. This is a mistake that will cost you total

physical development. The absolute best bodybuilders and weight lifters know

this. The Russians have been practicing a similar variation of MuscleBuilder Rx

Sleeve Splitting Biceps since the 1960’s.

19 Yrs. Old 23 Yrs. Old 32 Yrs. Old 45 Yrs. Old

Grow Bigger, Stronger and Better With Age!

How to Use The “MuscleBuilder Rx Sleeve Splitting System”

ALL CHAMPION BODYBUILDERS FROM BOTH PAST AND PRESENT

HAVE INCORPORATED THIS TRAINING INTO THEIR PROGRAM!

EXERCISE RECOMMENDATIONS CHART

GOAL REP RANGE

SIZE (4-8)

STAMINA (10-15)

ENDURANCE (16-20)

Training The Biceps To Get Freaky Big And Strong!

Here’s a biceps training routine that should be performed every 5 to 7 days. If you

perform this biceps training routine on a Monday and are able to do it again on a

Wednesday, YOU’RE NOT TRAINING HARD ENOUGH! I’m serious about

this. Many wanna-be-bodybuilders think that they train hard; the truth is that they

mistake training time for training intensity. Breaking through the pain barrier is a

much talked about topic but seldom practiced. Unless you’re a 22-year-old

bodybuilder whose gym partners are Testosterone and Dianabol, once every 5 to 7

days will stimulate growth if you’re really breaking through the pain barrier. If

you are a drug-enhanced bodybuilder, once every 4 days is advised.

The Training Routine

Be sure to thoroughly warm the biceps with stretching and 2 or 3 light sets of

curls.

As an example I will give you the sets and weight I use when training.

START FINISH

SET #1 OLYMPIC BARBELL

CURL

12 Repetitions with 95 pounds/no rest and go

directly to the hammer curls.

DUMBBELL

HAMMER CURLS

12 Repetitions with 45 pounds

Rest 60 Seconds And Go Directly Into Set #2

SET #2 OLYMPIC

BARBELL CURL

10 Repetitions with 105 Pounds/no rest and go


DUMBBELL

HAMMER CURLS

10 Repetitions with 55 pounds.


SET #3

OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS



SET #4

OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS



SET #5

OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS


Increase The Weight In Set #5 Each Week By 2 ½ Pounds


SET #6

Use About 50% To 60% Of Your Max Weight OLYMPIC

BARBELL CURL



DUMBBELL

HAMMER CURLS


Increase The Weight In Set #6 Each Week By 2 ½ Pounds

A good diet is essential to an effective body building program. You can workout with the intensity of a professional, but if your diet stinks, you won’t

be doing yourself any good. Consider the following general tips for your nutritional needs.

Drink Raw milk or Whole milk

Cut sugar from your diet. Use artificial sweeteners instead.

No soda! Diet is just as bad for you anyway and contains harmful

chemicals.

Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat

Eat lots of fish to increase your levels of Omega 3 fatty acids

Chicken breasts are good for you as well

Allow yourself one cheat day a week where you can indulge in

something you’ve been craving. Just don’t overdo it on your cheat days or you can undo all you’ve accomplished.

Limit the amount of fruit you eat. While fruit is healthy, it can have a

detrimental effect on your workout.

Protein and complex carbohydrates are very important

Instead of eating three large meals a day, eat six smaller ones

Don’t skip meals

Vegetables are always a good choice at mealtime

When eating out, choose foods wisely.

Avoid most fast food restaurants or opt for healthy choices –

remember no burgers!

The body is very adaptable to change. At first, you may have

problems getting used to your new diet. But once you get used to eating right, you’ll find yourself not even craving the foods you used to eat.

In case you’re a little confused over what and how to eat, consider the

following sample meal plans.

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SAMPLE MEALS

Choosing the right way to eat to build muscle can be a little overwhelming.

But once you start eating the way you need to, it will become second nature to you.

Following is a list of good foods for you to eat in each of the categories you need

to concentrate on:

Proteins

White meat chicken or turkey

Canned tuna

Canned salmon

Fresh Fish

Shellfish

Eggs

Tofu

Soy

Red meat like steak or roast

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Complex Carbohydrates

Oatmeal

Potatoes

Yams, Sweet potatoes, Acorn squash

Rice

Legumes

Corn

Vegetables

All water based types.

Lettuce, Cabbage, Spinach

Asparagus

Bok Choy, Leeks

Tomatoes

Celery

Onions

Green Beans

Broccoli, Cauliflower, Radish

Zucchini Squash

Mushrooms Carrots

Peas

Fruit

1 Apple

1 Orange

1/2 Grapefruit

3 Small Apricots

1 Banana

1/4 Melon

1-Cup Berries, Grapes

1 mango, small papaya

Dairy

1 yogurt

1-Cup low fat cottage cheese

1-Cup non-fat milk (I use vanilla soy milk instead!)

1/2 Cup non or low fat cheese

Wheat Products

2 slices whole wheat bread

1 bagel

2-Cups pasta

Whole wheat tortillas

Snack Foods

Rice cakes

Non-wheat cereals

Plain popcorn

Raw Vegetables

Nuts

Dried Fruit

A good diet is well-rounded and contains some of each of the food groups. You

should also include a supplement in your diet which we will get to in a later

section. As we’ve said, you should be eating 5 or 6 smaller meals every day

instead of three large ones. Space your meals about 2 to 2 ½ hours apart.

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Desiccated Liver Tablets

IN THE MEDICAL publication called Proceedings of the Society of

Experimental Biology and Medicine for the month of July, 1951, B. H.

Ershoff, M.D., described a fantastic experiment he performed with rats in

order to test an anti-fatigue diet. He had an idea that there is something in

liver that might produce energy. He used 3 groups of rats, feeding them for

12 week as much as they wanted of 3 different diets. The first group ate a

basic diet, fortified with 9 synthetic and 2 natural vitamins. The second

group ate this same diet, vitamins and all, with a plentiful supply of vitamin

B complex added. The third group ate the original fortified diet, but instead

of vitamin B complex, 10 percent desiccated liver was added to their ration.

Desiccated liver must not be confused with extract of liver which is used

in the treatment of anemia. Desiccated liver is the entire liver of selected,

healthy cattle -- liver that has been freed of external connective tissue and

fat, and dried in a vacuum at a temperature far below the boiling point so as

to conserve as much of the nutritional content as possible. The final,

powdered or tablet product is about one-fourth by weight of the fresh raw

liver.

The first group of rats, which was given the ordinary diet, showed the

least amount of growth in 12 weeks. The second group that received the

extra B vitamins, experienced a little higher rate of growth in that period.

But the third set which, instead of the additional B complex, was given the

desiccated liver, grew about 15 percent more than group one.

Then Dr. Ershoff tested his rat subjects for fatigue. They were placed

one by one into a drum of water from which they could not climb out. They

had to keep swimming or drown.

The rats on the original diet, which was well fortified with vitamins,

swam for an average of 13.3 minutes before they gave up. The second

group of rats, which had the added fortification of the ample B vitamins of

brewer's yeast, swam for 13.4 minutes before giving up. Of the last group of

rats, 3 swam for 63, 83, and 87 minutes. The other 9 rats of this group, the

ones that had the desiccated liver, were still swimming vigorously at the end

of 2 hours when the test was terminated. In other words, the rats that had

received desiccated liver could swim almost 10 times as long as the others,

without becoming tired.

Liver protein contains all the amino acids, and it helped male as well as

female rats to keep on swimming for two hours. Liver seems to be the thing,

to be sure, that we should have in our diets in adequate amounts, in order

to prevent certain nutritional deficiencies. We know that extract of liver

cures anemia. No one can question the value of taking liver. There is nothing

harmful about it.

Back in the 1960s and '70s when the natural health movement was just

developing, desiccated liver supplements rose to a prominence never before

seen in the industry. But, times changed and new innovations eventually

drove this wonderful all-natural supplement to the back shelves. Now,

desiccated liver is making a comeback, thanks to the many older heath

instructors and naturalists who are choosing pure whole foods and whole-

food supplements over laboratory-created nutrition. Our 100% Pure

Defatted Desiccated Beef Liver is just what you're looking for--pure and

natural, from Argentinean beef raised on the ecologically friendly pristine

Argentinean pampas.

I myself, as well as my clients have been using desiccated Liver for over

30 years and would never even think about quitting this muscle building

formula

Whey Protein

The importance of protein to a body builder is a no-brainer. It is the single most important nutrient in a body building regimen. Protein is what

makes up and maintains most of the stuff in our bodies. Protein has been shown to have the best effects on the body when combined with

carbohydrates.

Much of your protein will come from your diet, but if you really want to

grow your body mass, increasing protein through weight gainers or protein powders is necessary. Of course, you’ll need to be careful not to overdo it

and monitor the amount of protein you are consuming.

The best type of protein supplement on the market is whey protein because it is the highest yield. Whey is the best investment because of its

capacity as a post-workout recovery supplement. This is a critical time after severe physical stress when the cells will act like a sponge and take in

almost anything. The extreme hunger of the cells and the fast-acting

properties of whey will make sure you use the best window for recovery to the fullest.

If not, the body will hunt the stored

reserves of nutrients and when on a diet for example that will cause them to rob other

muscle-tissue of glutamine. So whey is the best protein, especially on a diet. It also

supplies the most amino acids that bodybuilders use.

It's unfortunate high cost however makes me advise you to use it sparingly.

Whey protein is the only choice when on a diet however. When on low-carb diets whey

can function as an alternate source of energy, sparing hard-earned muscle protein and

glutamine stores within the body.

As with creatine, the best time to take

your protein supplement is post-workout. As I said before, it’s good to combine your

protein with some form of carbohydrate for maximum results. Combine the powder with

some eggs, milk, and MCT oil. You can also add in some fruit for flavor.

While every bodybuilder has his or her own personal goals and physical

requirements, using the Sleeve Splitting system of training is a good way to start

realizing your fuller potential. Of course no one program is perfect for everyone.

As you progress so should your training cycles and exercise selection. Do yourself

a favor and give this workout system an all out three- month trial run. I’m

confident that the increases in size, strength, and over-all sleeve busting biceps

you’ll experience will make a believer out of you.

Power Health Always,

Daniel C. Przyojski

Daniel C. Przyojski

Dan Przyojski

N.F.P.T. Certified Trainer, Nutrition Consultant

Mr. Toledo – Masters Mr. Michigan Bodybuilding Champion

Contact Information

Dan Przyojski

Power Health Products

1223 Borg Ave.

Temperance, Mi 48182


[email protected]


Documents

Dan Przyojski Age 30 Years Old€¦ · motion. Do not relax the muscles at the top or bottom of the exercise. I like to perform two or three sets of 20 to 30 reps. Dan Przyojski Age