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I recently did a survey with you and found out that 92% of you use bodyweight exercises in your training. (Thank you to those that did that survey.)
With that in mind, I wanted to share this article from my friend, Todd. He’s a bodyweight genius. Take it away Todd:


3 Reasons You can Gain Muscle with Bodyweight Exercises

By Todd Kuslikis

Bodyweight Overload

When it comes to fitness there are really 3 main reasons why most people are not gaining muscle when it comes to body weight exercises.

Reason 1: They Stay In High Rep Ranges

It is easy to make this mistake when you are doing body weight exercises. Maybe you have fallen into this trap. Hereʼs an example: You decide on a bodyweight workout routine that includes push ups and squats.

At first both of these exercises are hard for you so after a few weeks you start to see some definition.

You get super excited so you add more intensity to your exercises. Sooner or later you are getting into the rep ranges of 30 or even 40.

Yikes!

Here is the HUGE problem with high rep ranges:

It has been scientifically proven that you need to stay in low rep ranges when you are trying to build muscle. When you fatigue the muscle in a high rep range you are increasing the oxygen carrying capacity of the muscle and improving muscular endurance NOT muscular size.

When you stay in a low rep range and totally fatigue the muscle in a 6-8 or 8-12 rep range than you are improving strength and muscle hypertrophy = muscle growth.

Reason 2: They Donʼt Incorporate Enough Volume

Most calisthenics enthusiasts that I know are also crazy about efficiency. They like to get their workout done and over with in a quick amount of time.

Their workouts usually consist of intense bursts of energy with high reps and low amounts of sets or low volume.

This is a PROBLEM.

What most people donʼt realize is that it takes time to totally fatigue and tear muscle tissue. If you are trying to get your workout done in 15 minutes by doing body weight exercises you will NEVER get the size you are looking for.

Getting enough volume in your workouts is a critical component to gaining muscular size. You need to fatigue the muscle fully on one set, then take a brief rest, then attack the muscle again for several more sets.

This is the exact process that professional body builders use. They donʼt do one or two sets and call it good.

They do multiple sets of a single exercise in order to tear more and more muscle tissue. The more you tear the bigger you grow. Period.

Reason 3: They Donʼt Isolate Their Muscles

This may be the BIGGEST problem of all. I made this mistake when trying to build muscle with body weight exercises and more than likely you are making it too.

This is the process I used to take when creating a body weight exercise routine: I would search on the internet for exercises that targeted my whole body at once. I found exercises that worked my arms, chest, back, abs, and legs and thought, “Great! This will be an awesome workout.”

It certainly was a tiring workout and I would often feel a nice pump but after weeks of busting my butt I would look in the mirror and think, “What the heck! Why arenʼt I getting bigger?!”

Hereʼs the main problem with not isolating your muscles…

When you choose an exercise that works your entire body you canʼt fully fatigue one specific muscle group. You get a general fatigue throughout your entire body but never fully and deeply tear the muscle tissue of a single muscle group.

If you are trying to build muscular size this is an essential piece of the puzzle! You have to tear that muscle tissue fully not just get a general fatigue.

You may be wondering, “How do you isolate your muscles using body weight exercises?”

The 6 Week Bodyweight Overload Program was designed so that every exercise targets specific muscle groups in a way that fully tears muscle tissue.

You no longer need to strive for just “general strength” with calisthenics. You can actually build size.

I canʼt tell yo how empowering it is to have the knowledge of building muscle without weights. You are no longer glued to a weight rack or ever wonder where a gym is located while on vacation.

You can work out in your living room, on a beach or wherever… and STILL develop an incredible physique.

Remember that knowledge is power. The right information used in the right way WILL lead you to results.

Einstein said it best, “The definition of insanity is doing the same thing over and over again yet expecting a different result.”

You will not gain size by following the same ʻol routines.

If you’re interested in a cool body weight program, Todd has one called Bodyweight Overload that’s well worth a look at.

You can check it out here.

In this article I want to give you 6 tips to last longer in bed.

Now before I share these 6 tips I want you to know something.

Premature ejaculation is not some "gene" you're born with, the result of your penis size or a part of your personality that you can never change.

Premature ejaculation is caused by specific things that you do before and during sex... Most of the time without even realizing it.

And if you want to last longer in bed you've got to take control of what you do before and during sex and start consciously doing things that will help you last longer.

So below you'll find 6 tips to last longer in bed, which if you make into a habit of doing before / during sex, then premature ejaculation can become a thing of the past for you.

1 – Urinate Before Sex

This is a simple trick most guys overlook.  Before sex make sure you use the bathroom.  If you don't then you'll have a full bladder which can put pressure on your genitals.  And with pressure on your genitals you're more likely to experience premature ejaculation.

2 – Master Your Pelvic Muscles

There's a muscle in your genital area you can actually use to stop your ejaculation.  This muscle is the same one you can use to stop the urine flow while urinating.  Take the time to strengthen this muscle by "squeezing it" throughout the day.  Eventually when it comes to sex this muscle will be so strong that if you squeeze it just before orgasm you can actually stop ejaculation from happening.

3 – Use Deep Breathing

Most men when it comes to sex out of excitement they end up taking lots of short shallow breaths.  The problem with shallow breathing and over excitement is that it can actually encourage premature ejaculation.  Instead make a conscious effort to take some long deep breaths before and during sex.  This is a great way to calm yourself down so you last longer.

4 – Rub Her Clitoris

A great tip to last longer in bed is to thrust really deep inside her (without hurting her obviously).  And once you're in deep stay deep and just rub her clitoris with your pelvic bone.  What's great about this sex technique is that it reduces your stimulation meaning you can last longer, but it gives her a ton of pleasure at the same time.

5 – Masturbate For Longer

When you masturbate you actually end up conditioning yourself for how long you expect your body and penis to last during sex.  This means if you masturbate for a matter of minutes or even seconds then when it comes to sex you're not going to last any longer.  In future masturbate for much longer, as long as you'd like to last during sex.  If you find yourself close to orgasm just stop for a minute, then restart.

6 – Relax Your Muscles

A dead simple way of lasting longer in bed is to just relax your muscles more.  Normally you'll find that your muscles get more and more tense as you approach orgasm.  When you notice this happening just allow your muscles to relax again.  By consciously relaxing your muscles you can delay orgasm by several minutes.

So go try these 6 tips to last longer in bed and I hope they work out for you.

Oh, and go check out this cool new video I've just found posted online about how to last longer in bed.

It shows exactly what this guy, Jack Grave, did to go from lasting less than 10 seconds in bed to over 35 minutes, watch it.

There’s plenty of information out there about how to lose weight. Shelves in bookshops heave with volumes and volumes on the subject and magazines dedicate thousands of column inches to the issue every single week. But if you’re someone who wants to GAIN weight, you soon realize that there’s a lot less information and advice out there for you to read and use.

Today I’m going to tell you a little bit about how you can gain weight safely and consistently without getting fat and without negatively affecting your health. By following the tips and advice that follow, you’ll be able to beef up as much as you like. The only limit is your own preference. So let’s get started.

The only real way to gain weight is to increase the number of calories you consume on a daily and weekly basis. However, there are a few special rules to doing this that you should follow if you can. Let’s get the main calorie concept out of the way first.

A pound of weight consists of around 3500 calories. To lose a pound a week, you’d need to eat 500 fewer calories a day (7 x 500 = 3500) than usual. To gain a pound, which is what you’re looking to do, you need to eat 500 MORE a day. So that’s the first thing you need to do. Over the course of one week, eat as you usually do and take note of how many calories you consume in a day on average. After the week is over, total the day’s up, then add 3500 to that number. Divide that number by 7 and you’re left with your new per-day calorie intake goal.

Here are a few quick tips to help you eat more calories in the best possible way:

- Eat little snacks throughout the day, in-between your three main meals

- Pick foods with higher calorific contents whenever you can

- Increase the size of your portions whenever possible

An important point you MUST bear in mind here, is that some foods are much better than others when it comes to which ones you choose to eat to increase your calorie intake. Try to adhere to the following rules:

- Include a lot of unrefined/unprocessed carbohydrates in your weekly diet, things like whole grains and fruits, plenty of vegetables and lean foods that are high in protein such as products made of skim milk, eggs, and low-fat cuts of red meat like beef and pork.

- Try to avoid eating lots of saturated fats. It might seem like a good idea to pack on some weight, but it’s not when you think about it. All fats contain the same number of calories (45 in 1 teaspoon). Eating saturated fats more than any other kind will only raise your cholesterol, so stick to healthy fats like Omegas 3, 6 and 9.

So, which specific foods can you eat to up your calorie intake without consuming too much bad fat? Here are some ideas:

- Add powdered milk and/or margarine to mashed potatoes

- Add fruit, seeds and nuts to your cereal in the morning. Muesli and porridge are especially good morning meals.

- Feel free to eat dessert, but try to find desserts that contain low-fat milk and healthy oils.

-  Snack regularly on things like crackers and cheese, yogurts, soup with croutons and added skim milk, and milkshakes containing frozen yogurt or low-fat ice cream.

- Drink plenty of water to keep yourself energized and hydrated.

Overall, remember that your goal is this: to eat more calories per week by consuming foods that are high in protein but low in saturated fats. Eat big to get big!

Doing too much aerobic exercise will hinder your weight gain, but exercise is still highly recommended. You want to keep your muscles lean and fit, so lift weights whenever you can. Stick to performing low reps with a lot of weight to bulk up without getting too ‘cut’.

Lastly, sleep as soundly and for as long as you can every night. 8 hours minimum if you can manage it. It helps your body process the things you’re eating and keeps you feeling awake and vitalized during the day.

If, after a few weeks, you see your weight gain stop or severely slow down, up your calorie intake further – but still keep your diet healthy. Add 250 more calories to your daily intake and go from there to kick-start your weight gain again. Simple!

---

‘Perfect Body Plan’ is a brand new e-book that has been designed in a special way. It allows anybody who reads through its pages – regardless of what their specific, individual goal is – to achieve their perfect body. It only uses tried-and-tested techniques that fuse diet advice, multiple fitness and weightlifting programs that anyone can perform, and psychological guidance that MAKES SURE you achieve your goals. Whether you want to lose weight or gain it, get fit or simply look good naked, ‘Perfect Body Plan’ has the answers…

Take a look now at http://www.perfectbodyplan.com 

It’s like the Holy Grail for men – making a female reach orgasm when we sleep with them is of the utmost importance to us men and often our number one priority, even outranking our own sexual needs. But why is making a woman cum so high on our to-do lists when we’re in the sack and, once you know it’s something you’d like to be able to do, how do you give a woman an orgasm each and every time? Is there a special technique, a magic touch, or is it in the lap of the Gods whether or not she makes that elusive “O” face (and actually means it!)

Before we get into the techniques - the science behind female sexual gratification - let’s first have a quick look at the subject of orgasms as a whole.

The male climax, which combines ejaculation with an orgasm, is – unless a guy has got something pretty seriously wrong with him – a foregone conclusion in sex. We guys know that when we cum it’s usually end game for us, so we tend to use our orgasms as a marker – the amount of time that elapses between first insertion to final climax constitutes our sexual performance, good or bad. Whether we last as long as we’d like, or do all the things we’d love to do, we’re always guaranteed that predictable pay-off at the end of it all.

Women, on the other hand – and somewhat unsurprisingly – are totally different. Whether they achieve an orgasm is entirely dependent on a host of requirements, including but not limited to: the guy’s sexual ability, the female’s knowledge of how her body works, and her mood at the time of sex. Then there’s the added headache (for us!) of women faking orgasms just to please us and keep our egos in check. All combined, giving a girl an orgasm - and realizing that we have - is usually a tricky business for most guys.

But there ARE things you can do to ensure you stand the absolute best chance of bringing your partner or partners to the highest possible point of sexual pleasure. These are concepts most men never hear of or, if they do, never try – because, to be honest, if they did give them a whirl, the female orgasm really wouldn't be such an elusive, unattainable thing. Here they are: the techniques and strategies you should use to give a woman an orgasm…every time.

1. PROPER BUILD-UP. Sexual satisfaction and stimulation happens in two different ways: in the mind, and in the body. Many men forget about this balance of the mental and physical, and rush into penetrative sex too quickly, with too much pace. Instead you need to start slow and gradually intensify the attention you give the girl and the actions you perform. So, begin intercourse with slow strokes that vary in depth and angle. Doing this does two things. First, it warms the woman up physically and allows her body to fully accept and accommodate you. Second, it gives you a vital opportunity to watch for what type of stroke speed, depth and angle stimulates the girl the most and pleasures her to the highest degree. Listen to her moans, watch her eyes and try to sense her excitement levels as you vary your technique.

2. DISPLAY YOUR FOCUS. Don’t be afraid to make it obvious that your main goal is pleasuring her as much as you possibly can. Many men feel as if it makes them seem soppy or subordinate to display a desire to only pleasure the female and forget about themselves, but this is a mistake. When you show how much you care about showing her a good time, you achieve three things. First, you turn her on emotionally and mentally (which, as I just mentioned, is vital). Second, you open up healthy communication between the two of you – she can verbally tell you what feels the best and where you should focus. The third reason is the simplest of all: the more you focus your attention on something, the more likely you are to achieve your goal.

3. DOUBLE STIMULATION. Most women achieve their orgasms from external, clitoral stimulation and not penetrative, vaginal sex. So, focus plenty of attention on pleasuring her with your fingers or orally AND giving her external gratification (such as rubbing her clit lightly in a circular motion with the tips of your index, middle and ring fingers) while partaking in actual intercourse. This more than doubles the chance of reaching orgasm.

It’s important we sum up what we've just been over – doing so locks the information in your head and makes it easy for you to use it next time you ‘get it on’. First, take it slow and watch for her reactions. When you see her react strongly and positively, remember what action or stroke type or sex position you used. SHOW HER you care about making her feel good. Not only does it make her feel turned on but also automatically more willing and eager to return the favor in spades! Lastly, vary the action. Mix up intercourse with external stimulation to really boost her pleasure. If you do everything you've read here, you’re guaranteed to improve your sex life and the number of orgasms your girl has in it. So give it a go!

W. Wilcox is the expert author of Orgasmology, an online guide that coaches men on the special techniques that make up the science of explosive sex and multiple orgasms.