dan gable's home gym
Dan Gable gives us a tour around his Rocky Gym which doubles as a garage/shed behind his house. We get a real treat when Dan Gable takes us up and shows us t...
This circuit will help shape, tighten and lift your glutes. Try incorporating this every other day or every two days. It can be done at home, a hotel room or...
Continuous Tension Means More Muscle
Follow the Lift Doctor's prescription for improving your workout performance and results in the gym.
Profile: Dave Tate - MuscleMag
In 1998, Dave Tate was a Westside Barbell–trained powerlifter who made his living as a personal trainer at a private club in Columbus, Ohio. Sixteen years later, he’s one of a select few with the power to shape the entire fitness industry. His fitness equipment sales company, EliteFTS.com, is a massively successful monolith with a slew of experts who contribute to a robust online community. He’s also still jacked out of his mind at age 46.
9 Machines You Should Never Use
Exercise machines were invented to provide a safe alternative to free weights, but sometimes they’re anything but. They can put your body into unnatural positions and take your joints through dangerous ranges of motion. Over time, this can lead to injuries. Avoid the following machines at all costs, and use the alternative exercises we provide instead for safer, more effective training.
Eat for Strength
Eat a carb-heavy meal the night before training, along with some protein and healthy fat. The day of, eat most of your carbs shortly before the workout, during, and right afterward. Aim for 2.5 grams of carbs per pound of body weight that day, and one gram of protein per pound. Eating any more carbs than this may cause you to feel “carb drunk” and sluggish during the workout. If you feel that isn’t enough carbs, you can increase the load by 0.5 grams per pound. (On off days between max-out sessions, reduce your carb intake by 15% to 20%.) During training, start drinking a shake containing carbs, protein, BCAAs, and glutamine, and finish it afterward.
Rip it Good
There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.
5 Ways to Beat Brain Fog and Boost Creativity
The chances of an epiphany coming to you from the depths of a blank Word document? Not high, Schooler says. One of his recent studies found that when students had a period of time to think before completing a task that required creative thinking skills, they outperformed students who were asked to complete the task right away. Mind-wandering lets the brain disengage from the present and retrieve associations from the past, to better imagine how events could unfold in the future—to “play” with ideas, Schooler says.
25 Tips for Greatness
3. Embrace change. “I’m not doing anything the way I did it before. I’ve changed everything,” said Cutler when I interviewed him in 2004, expecting to get a fairly “routine” routine. In preparation for that year’s Arnold Classic (which he won), he had indeed changed everything. The sport’s greatest advocate of volume training had dramatically reduced his workload and developed a pre-contest schedule that kept him up most of the night and napping thrice during the day. Before the year was over, he reverted back to something closer to his usual regime, but his ’04 adventure illustrated his willingness to experiment. He’s never adopted a rule he’s not willing to break.
11 Reasons You’re Not Losing Fat
Burn fat, lose weight and start seeing real results by getting rid of these bad habits.
Top 5 Chests of the 1970's
1. FRANCO COLUMBO : The most remarkable thing about Columbu’s pecs was the cleft between the upper and lower sections, which made it seem as if his outrageously developed upper pecs were completely different muscles (they’re not). The second most remarkable thing was their dimensions from side to side and top to bottom. The Sardinian stood only 5'5", but his pecs would’ve been at home on 6'5" Ferrigno. The breadth of Columbu’s pecs was a genetic gift aided by his wide clavicles, but their thickness came from thousands of sets on flat and incline benches. At under 200 pounds, the former powerlifter and two-time Mr. O (1976, 1981) bench pressed 525, and his frequent chest workouts emphasized the barbell basics. He credits barbell bench presses and barbell incline presses for building what may have been the best chest ever.
10 Exercise Lessons Learned the Hard Way So You Don't Have To
Our team is always trying to think of ways to create helpful and inspiring content for a variety of different people. We like to think about the guy who’s never stepped foot in the gym, and provide basic, rudimentary material, while also speaking to our long-time reader who’s in the gym or working out three, four, or five+ days per week. A guaranteed no-fail: a lessons-learned piece. ( After recently coming off of a SLAP tear repair—a torn labrum in the shoulder—I’ve personally spent plenty of time pondering my 12+ years of heavy lifting, circuits, intervals, CrossFit, bodyboarding, and whatever else in between ). Here are the 10 lessons learned, so hopefully you won’t have to.
H.U.G.E Top 10 Training Mistakes: Part 1
We’ve come up with the top 10 most common derailments of your training progress. Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.
It’s more than just the pairing of immense mass with intricate details that makes the best backs such crowd favorites. It’s their unpredictability. When someone unfurls a lat spread or locks in a rear double biceps, the potential permutations are vast, as a mélange of muscles big (lats, traps, spinal erectors) and small (teres major and minor, infraspinatus, rhomboids) jockey for attention. Our collection of LEGENDARY BACKS embody this variety, coming in all shapes, but mostly the largest sizes. Some are wider, thicker or more deeply divided, some are freakier, others more elegant. With their every movement, though, each of them awed audiences in their own unique ways. - Greg Merritt
Fine-Tune Your Biceps in 4 Weeks
Of all the adjectives that describe your biceps, neglected probably isn’t one of them. Seriously, asking you to avoid training arms this week would be like asking the planet to stop spinning. As a group, bodybuilders typically give more attention to arms than any other body part, save for chest. But what should you do if your peaks don’t live up to your goals, or the pump isn’t going according to plan? Since dedication isn’t the issue, it’s time to look at the finer points of arm training, making subtle and effective changes to your arm workouts. With the four-week specialized workout routine outlined here, at least if the world stops turning your arms’ll keep growing.
Destroy Your Legs With This CrossFit Couplet
Running hard after five unbroken squats never feels great. The legs simply don’t move as fluidly as they should. The whole movement feels forced and unnatural. The first 100 meters are the hardest, as the legs are pumped with blood from the squats. But around the 100-meter mark, you should feel your stride coming back. As soon as it does, pick up the tempo for the remaining distance. The bulk of the time elapsed in this workout is spent running, so that’s where you can dramatically improve your score. Set the tone on your first run and then try to match the time on each consecutive run. To keep my pace fast, I usually listen to the cadence of my feet and try to maintain a constant tempo no matter how tired I am.
The 5 in 5 Gain Plan
Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.
My first workout program was given to me when I was 19, by a trainer at a gym that was only for huge guys. He had me train every bodypart every day, four days a week, with two exercises, four sets of 10 reps each, using very light weight and only with machines. His excuse: “They’re safe and you can’t make the wrong moves.” You’ll notice that he only let me do one exercise for triceps. His excuse: “You also train your triceps with chest and shoulders, so you’d be overtraining them if you did more.” Since I played soccer at the time, he also said there was no need for me to train my legs and calves. My workouts took four hours, but I never got a pump. After six weeks, I realized this program was worthless, so I scrapped it.
7 Knee-Saving Running Shoes for Spring
Fact: The average running shoe gives you around 300-500 miles before your risk of injury goes way up. Another fact: You have no idea how many miles you've logged in your current pair. Consider it a good thing, because there's never been a better time to buy a new pair of running shoes than right now. The pendulum has swung from minimalism to maximalism, and now shoe manufacturers are discovering the power of the middle ground, where support, comfort, and style meet. Here, we round up the best new shoes for any running style. How to Run Right>>>
If you had asked about traps training earlier in my bodybuilding career, I probably would have suggested either barbell or machine rows and called it a day. However, in 1995, I suffered a relatively minor forearm injury that limited the amount of weight I could lift with my hands in a prone position. Mind you, I was performing my shrugs with up to 650 pounds at the time, so I had to find a way to work around my injury to continue my traps training.
Get a Superhero Physique with this Combo Move
A great way to speed your progress, and get the most out of a short workout is to incorporate a series of combination moves that hit multiple major muscles at once. One such move is the Swiss ball push-up to pike. By combining the push-up with the pike movement you not only blast the chest, shoulders and triceps, you also strengthen the core and shred the abs for a killer upper body that will rock any superhero suit.
5 Ways to Boost Triceps Growth
If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You'll know when you have this technique down as you won't even have to wrap your fingers around the bar. You'll also realize how much more weight you can do on pressdowns. And greater overload equals—you've got it—more triceps growth.
The Best Barbell-Only Ab Workout
Target your core like never before with this super effective barbell abs workout
5 Easy Ways to Start Building Bigger Biceps
Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.
7 Jeans to Buy Now and Wear Forever
Who doesn’t love a great pair of jeans? It’s practically every guy’s go-to uniform on weekends, not to mention weekdays if your 9-to-5 permits it. Yet, when it comes to denim, all is not created equal. Some pairs fade after a few washes, some are so on-trend that they look weird after a few months. What your closet needs are a few classic pairs of jeans that will last you for years to come, so we've compiled a short list of our favorites. Guys, it's time to do some spring cleaning.
Trainer Q&A: Why Does My Wrist Hurt?
Jay Dicharry: The wrist is intersection of your arm bones (ulna and radius) and your hand bones (your metacarpals) that are connected by two rows of quite small bones called carpals. This configuration allows your hand to move in many different ways, but joints that are highly mobile by nature are also highly unstable. Loading weight, mainly in positions where the wrist is extended, can cause pain for some people. It’s very common for wrists to become overloaded (especially in exercises like the front squat ) when there are shoulder mobility issues.
3 Better-for-You Breakfast Recipes
There are easy ways to shave calories from traditional heavyweights, like pancakes and muffins, while still enjoying a decent serving size. The trick: move in whole grains and plenty of fruits and vegetables. Check out these three breakfast recipes from Men's Fitness blogger Molly Morgan, whose latest book, Skinny-Size It , drops this week.
Weider Principle #20: Cheating
Of course, as anyone who used a crib sheet or wandering eye to ace a test knows, it’s a lie meant to discourage. Bad cheaters don’t prosper. Good cheaters do—if they know when and how to do it, and if they do it only occasionally. This month, we offer a crib sheet to exercise cheating. By loosening your form only to expand sets beyond strict-form failure, you can up the intensity of your workouts and increase their effectiveness. Most exercises shouldn’t be cheated, and most reps shouldn’t be cheated, but if you study our lesson plan you’ll learn how to use this valuable technique to cheat your way to bodybuilding prosperity.
7 Under-$10 Tools That Take the Dread Out of Dinner
When you’re cooking up a complicated meal, it's easy to forget about the little things, like how exactly you're going to get all the dirt off those organic carrots. But the right kitchen gadgets can make your life a whole like easier—and your food a whole lot healthier. And no, we're not talking about the latest infomercial sensation. At less than 10 bucks a pop, these small-but-mighty tools will help you tackle your next endeavor in the kitchen.
Anti-Vaccination Movement Is Causing Damage
Measles, a viral infectious disease that attacks the immune and respiratory system and that has long been considered eradicated, is making a comeback in New York City. Twenty cases have been reported in the last week – nine of them children – in Upper Manhattan and the Bronx. The disease is quite rare, with 189 cases reported in 2013 – which was the second-largest outbreak, according to the CDC, since the disease was eliminated with a vaccine in 2000.
When a more experienced lifter hits a weight ceiling with a step-based program, I like to give them what I call a "two-rep window." This progressive overload technique tweaks the number of reps rather than simply the load, and it's a good way to keep moving along in a classic 5x5 strength program.
Training for flexibility may not be as sexy as a monster PR, but the reality is that being able to do a full front squat, will make you bulletproof against succumbing to the ailments that affect your non-squatting (or half-squatting) colleagues: low back pain, knee pain, and poor movement patterns.
Betancourt Nutrition Essentials Garcinia Cambogia Extract at Bodybuilding.com
Garcinia Cambogia is a small fruit native to Asia, Australia, southern Africa and Polynesia. The fruit itself has been eaten by local populations for centuries and it is used in many traditional recipes. It has purported weight loss benefits thanks to HCA (hydroxycitric acid). It is suggested that Garcinia may aid in the regulation of appetite as well as carbohydrate metabolism; which may aid in the maintenance of a healthy body weight.*
7 Healthy Food Swaps for the On-the-Go Guy
In an ideal world, we'd all be eating fresh vegetables and clean sources of protein at each meal. The problem is, most of us are constantly on the move and often resort to convenience when it comes to our out-of-the-house meals and snacks. Because, hey, grilled chicken and green beans don't exactly hold up well in the gym bag. But just because you've got to grab something fast doesn't mean it has to be filled with fat, sugar, and sodium. The next time you're forced to choose packaged over fresh, here are a few suggestions for healthier swaps.
Time to Man Up
Some supplements provide temporary benefits to help get you through your workouts. Others help you achieve long-term goals— and a third category can aid both. Testosterone boosters fit into this third category. The right T-boosters can help you power through workouts, increase muscle mass, and also help stave of the more noticeable—and unwanted—signs of aging: lower sex drive, greater body-fat accumulation, and reduced lean mass. If you’re at an age when you’re starting to worry about your T-levels, the supps at right can help.
Put Your Weight Belt to Work
That’s not to say a belt doesn’t have uses aside from max lifting. Here are three unique ways to get more action out of your belt the next time you hit the gym.
“I tend to train my arms pretty quickly. I don’t rest much between sets — maybe 30-60 seconds. This is because biceps and triceps are smaller muscle groups that don’t tax the heart a lot. So there’s really no reason to rest, other than to regain enough strength to perform the next set. A minute is more than enough time to accomplish that.”
6 Seasonal Foods to Boost Your Sex Life
These tart little fruits are full of vitamin B . “Vitamin B1 (thiamin) improves the body’s ability to control stress, which is especially important for one’s sex drive because when you are stressed out, sexual desire usually decreases,” says Castro. Mix cranberries into your oatmeal or sprinkle them on top of your salad for some added flavor.
Ripped and Bad to the Bone
I run, I swim, and I cycle. I used to play soccer quite a bit in England where I grew up. I’d always been quite lean, but the size came in when I just started working out in the gym. And with the consistent training and working out over the years, the muscles just adapted. When I was doing Oz I was working out like a beast, because we had the gym on set and in between takes—it was boredom. It was like we were in prison for real, so we’d hit the weights. We tested one another with the reps, and it was great for the character because going straight out of the gym, you were pumped and you’d do the scene. Being a black guy that’s more than six feet, the industry will gravitate to you as a bad guy or a tough guy.
Workout Finisher: The Metabolic Fat Burner
With each metabolic finisher we're going to focus on full body exercises done at high intensity, rotating from a lower body exercise to an upper body exercise. This will result in more calories being burned as your blood has to travel from the lower body to the upper body, and so forth. The intensity of each finisher will have a metabolic effect much like HIIT, boosting your metabolism for up to 24 hours after you've finished training. When to do them: After a weight training session. Benefits: Takes less time and provides a greater metabolic effect than traditional cardio. Warning: Don't go all out your first few times, you must prepare your body for this type of work load after a workout. Listen to your body and proceed with caution. It's also a wise decision to not perform these finishers after every workout. Set-up: Complete each exercise consecutively, with rest only coming after the set is finished. Repeat for three sets with a 60-second rest in between each set.
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The Gift Trains Chest
Need some motivation? Check out Phil Heath training chest 2 weeks before the 2013 Olympia.
Frank McGrath on Paleo Diets and Recovering From Injury
I never believed in them until I tried it. It hurts like a son of a bitch but it works. I have religiously been using the foam roller on my lower back and legs, and it’s made a huge difference. It’s helped alleviate my lower-back pain and also helped my legs grow by loosening the muscles so I can recover quicker and keep squatting heavy. I’m having less pain in my knees as well, probably because my quads are feeling better. The foam roller breaks up the muscle adhesions almost as good as a deep tissue massage and for a lot less money, except you have to be disciplined and do it a lot for it to work well. I think all athletes should do it, even bodybuilders. Breaking down the muscle tightness promotes growth and helps you stay injury-free.
All-Nighters Pound Your Brain
A Swedish study found that the day after subjects stayed up all night, blood levels of certain proteins linked with brain injuries like concussions were 20% higher. That’s not to say you’ll experience a concussion following a session of midnight-oil burning (unless of course it involves banging your head to said death metal), but, according to lead researcher Christian Benedict, Ph.D., the study suggests that “getting a regular good night’s sleep may be a useful means for supporting brain health in humans.” Time to lay those energy drinks to rest.
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