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

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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

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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

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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

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The reader of this material assumes all responsibility for the use of this

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Use caution and seek the advice of qualified professionals Check with your

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This document is copyrighted by Nick Nichols

Attribution for Cover Photo

Photo taken by Walt Stoneburner and is titled Construction

Photo location httpswwwflickrcomphotos8404611N066604876809