Variations

This exercise can also be done on vertical benches or holding onto extra free weights. The exercise done on a vertical bench is much more difficult. Personally, I do not feel that it is necessary to perform this exercise on a vertical bench since doing it on floor is just as effective and safer. Using a vertical bench may also put undue strain on your back.

For more exercises and video exercise demonstrations, visit PopularFitness.com

The Better Way Ellis' manual Gaining Mass! is a complete, step-by-step training and nutritional program for hardgainers. Based in nature not chemistry, Gaining Mass! is written for beginners, but contains cutting-edge information that will benefit even most experienced fitness follower. At core of program are sane, rational, total-health-oriented ideas on how to structure a diet to keep fat gain to an absolute minimum, what nutritional supplements actually work for gaining mass, and even best time to eat for increased muscle gain and minimize fat gain.

Ellis also offers a detailed section on losing fat. "I've learned some incredible fat loss techniques that can supercharge a person's metabolism and increase body's fat burning ability." The comprehensive look at fat loss is complete with pre-set diets, and ways to "drop excess fat and reveal your 6-pack that's hiding underneath…and all without harmful chemicals or illegal drugs," says Ellis.

"It's not all about eating," Ellis is quick to point out. That's reason Gaining Mass! also addresses best way to train and which exercises to avoid when training to gain mass, and how to structure a training routine to reduce gym time and increase results. "It can all be done naturally," Ellis says emphatically. "You just need to know what to do."

The High Cost of Steroids vs. Free Information To help educate weight-challenged men and women of all ages, Ellis an eye-opening 5-part report on healthy muscle gain. "Learn What You Must Know to Gain Mass Fast!" is a free instant download available at Ellis' website www.FastMuscleGain.com

"There's no magic involved," he admits. "Just hard work, smart eating and consistent training." He's also proud that, with Gaining Mass!, "one size does not fit all," says Ellis. "One of things that makes my system so unique is that I provide information on how to make adjustments and changes to your program based on your progress."

Fitness consultant Anthony Ellis was the classic skinny guy. Super thin and unable to gain weight.After almost giving up on his dream to actually wear a pair of pants without a belt, he learned the proper way to eat and weight train exclusively for building muscle.