Ben Pakulski - "Ask a Bodybuilder" Tips from an IFBB Pro
http://tinyurl.com/MI40Xtreme - Ben Pakulski - "Ask a Bodybuilder" Tips from an IFBB Pro. Where else can you get your direct questions answered by an IFBB Pr...
LIFT STRONG 2014 - Deadlift Medley
http://zacheven-esh.com/start-here - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...
EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers
Chase, what assistance work do you find works best for your log press? I know it's individual to some degree, just curious as to what you've found works for you.
Hey Will -Great question. I'd say in no particular order:Strict Overhead PressAxle Push Press/JerkIncline Bench PressBench PressClose Grip Bench PressZ-PressDipsAnd I'd also say the following have helped building my log:Front SquatsBox JumpsAb/Low Back Work I'd say those have helped build my log press quite a bit. But nothing has built it like training the log itself.
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Bodybuilding.com Presents The 2014 Bodybuilding.com Supplement Awards
Glad to see Twinlab is back in action. The proseries they have out right now is legit. Their new pwo MVP FUEL is second to none, its a must try for everyone. Grab some of their cookies and cream whey while you are at it, the taste is just amazing. They have done it right with this line and hope they will up for awards this year.
10 Essentials for Every Great Workout Routine
Is your training program missing one of these important elements? Make sure you're getting a well-rounded routine.
Best Power Moves: Part 2
The following exercises—one for each major muscle group, as well as one that hits a multitude of bodyparts—are the best in the business for maximizing muscular power, which in turn will boost strength and size. Now who said power training was counterintuitive?
Arnold Schwarzenegger, Uncovered
In this exclusive behind-the-scenes video from our cover shoot with Arnold Schwarzenegger, he talks about the strict workout regimen he maintains over 40 years after he won his first Mr. Olympia title.
Pre-Exhaustion Pec Training
It’s a rule most guys follow religiously on chest day : Pressing movements should be done before flyes. There’s nothing wrong with this bit of wisdom—unless, of course, this is the only way you ever train. The following routine flips this notion on its head in a good way, having you perform your isolation work first and your big presses last. Done once per week, it's sure to spark muscle growth .
10 Must-Read Beginner Workout Tips
"The gym can often be an intimidating place for any beginner," says Barbara. "Don't be afraid to ask someone about how to do an exercise or what muscle group it works. There are usually trainers and coaches who can assist you with machines and equipment. Knowing how to use the equipment correctly can go a long way toward increasing your confidence in the gym. Being confident will make you more likely to come back."
Exercise when you're sick: Should you sweat it out? Or rest and recover?
Everybody gets sick. But it’s tough to know what to do about it. Should you “sweat it out” in the gym? Or get some rest instead? In this article we clear up the confusion. So that next time you come down with the flu or a cold, you’ll know what to do.
102 Ways to Burn Fat Fast
The ultimate tip list to losing weight and keeping it off.
Workout Pyramids: The Fastest Way to Lose Fat
To make pyramids even harder, record your time. Do your regular workout then afterwards, add in your push up/knee grab finisher. Set the clock, push start, do the finisher and record your time. Complete the finisher again two days later with the goal of beating your previous time. This will ramp up your training intensity, burn fat and give you a great conditioning workout. Want to raise the bar even more with workout pyramids? Add in some fitness equipment.
Eat Yourself Huge
Here's where two tools come into play. The first is the bathroom scale. If you're lean, you should see the numbers increase. If they don't, you aren't eating enough protein and calories to push up your muscle weight. The second tool is a skin caliper to measure your bodyfat percentage. This will tell you how much of your weight is fat and how much is muscle mass. What you're looking for here is a decreasing bodyfat percentage, even if only slightly; any change in the negative direction is promising. Don't try to use the caliper by yourself or have just anyone take your measurements; you'll need to find a professional, either at your gym or in another health and wellness-type setting, who has experience administering such bodyfat tests.
10 Best Outdoor Workouts to Burn Fat and Build Muscle
Last winter, we shared eight intense indoor workouts to get you in top-notch shape while avoiding the harsh weather. Fast-forward a few months and it’s summer—and time to get ripped quick. A great way to blast fat is to train outdoors, where there is plenty of room to sprint, throw things, and simply show off your inner athlete. Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone. Get lean fast with these 10 outdoor workouts designed to burn fat on any terrain.
Cut Fat Fast With Tabata Intervals
Tabata intervals are typically recommended for body-weight exercises and cardio activities like rowing and pedaling on a stationary bike. Many lifting exercises simply aren’t feasible with the Tabata method; the 10-second rest periods don’t always allow for enough recovery. That said, if you pick the right type of exercise and keep the weight light, you can effectively target a particular muscle group in Tabata fashion. We recommend machine-based exercises like Hammer Strength rows for back, machine overhead presses for shoulders, and machine curls for biceps. You might also try an isolation move for a larger muscle group—for example, machine flyes for chest or leg extensions for quads.
6 Gluten-Filled Foods That Are Good For You
All it took was one major study that showed that gluten intolerance was, in fact, a real issue for the entire world (it seems like it, doesn't it?) to go on a gluten-free diet. Peter Gibson, a professor of gastroenterology at Monash University and director of the GI unit at Alfred Hospital in Melbourne, Australia, conducted that study in 2011 and has since revisited his findings with a more aggressive and controlled approach. The second time around, Gibson found the opposite of his initial study: Subjects reported gastrointestinal distress without any clear physical cause. These findings show that gluten was not the root of the problem, but that gluten intolerance or gluten sensitivity might actually be psychological.
The Sexy Side of Ronda Rousey
We all know Ronda Rousey well from watching her expertly take down her opponents with her signature armbar. She carved a name for herself in Strikeforce before making UFC President Dana White eat his words that women would never fight in the UFC. But it's more than her outspoken persona and badassery in the Octagon that makes us huge fans. She overcame a troubled childhood, a stint of homelessness and personal tragedy to become the success story she is today. We take a look at "Rowdy" Ronda's softer side.
5 Ways to Fine-Tune Your Diet for Sharper Abs
Getting the abs you've always wanted doesn't have to be a goal that you spend your entire life chasing. Most people can have that sleek, shredded abdomen if they just train hard and eat right. It is always the latter of these two components that keeps people from getting there. Sometimes, it's for a pure lack of discipline. But for some people, it's a matter of information - too much or too little of it can send your six-pack spiraling into Kegville. These five tips are the only things you should focus on with regards to what goes into your ab-focused nutrition. Pair these principles with some of the abs training programs in M&F and your chase for the midsection you've always wanted might start nearing its finish line.
The 8 Best Ways to Improve Your Squat
Try different bar positions on your back. If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat . If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat. It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips. If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.
H.U.G.E. Gym Class: Cardio
We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.
Fighter Diet News
Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean
Bodybuilding.com Back To The Grind 6-Week Challenge
Upload a front-view, side-view, and back-view picture to the Progress Pics section of your BodySpace account by August 24, 2014 at 11:59 pm MDT for "before" pictures and October 12, 2014 at 11:59 pm MDT for "after" pictures. In the front-view picture, hold up that day's newspaper or a print out of the Challenge hashtag, which will be revealed after you register. If the newspaper date or Challenge hashtag is not visible in the picture, please provide a separate close-up picture of it. Wear a swimsuit or clothing that shows ¾ or more of your body, so we can see the amazing changes to your physique.
The MuscleTech Clear Results Challenge
In just three months, the synergy between the training, food and MuscleTech products is sure to produce the namesake of this program: Clear Results. Results you’ll see in the mirror with increased muscle mass, and results you’ll feel in the gym when heavy sets of squats, bench, and all other exercises feel considerably lighter than they used to.
Become Unstoppable Seminar 3
Alex Viada -Powerlifter and Ultra-Marathon Runner…what? Alex Viada is truly a different breed, he is a hybrid athlete, capable of amazing feats of strength (705 raw w/ wraps squat) and endurance (4:15 mile PR) at the same time. Alex understands how to push the body to levels not thought possible. Through his company, Complete Human Performance and his own seminars, Alex is helping educate athletes about how to pursue excellence in an array of physical qualities.
Get a Massive Upper Back With the Jump Shrug
Use this move to kick off your back or shoulder workout (depending on when you work traps), at the start of your trap workout, or add it to a day when you do numerous multijoint exercises, such as deadlifts (see sample workout.)
NFL Fit: Training Tips from the Seattle Seahawks
has gotten an inside look at how five NFL teams changed their game in preparation for the 2014 season. These hard-hitting stories will reveal what the players have been doing differently during this offseason compared to last year, in addition to providing workouts for you to try on your own. Check out what it really means to be NFL Fit with our exclusive preseason coverage.
10 Things Guys Do on Social Media That Girls Hate
The Fix: Paw your way out of the dog house by reminding your significant other just how public social media is, suggests Senning. “Explain that your love life is something you like to keep private, which is why you’re active with your buddies on Facebook but don’t post love notes to her wall.” That reasoning should make sense to her. Dating Rules for the Digital Age>>>
The 4 Week Speed and Agility Training Plan
Perform the speed ladder drills, sprints and single leg deadlift twice per week, on Mondays and Thursdays, for the next four weeks. Sprint on an open surface such as a football field or hill. Walk back to starting point for sprints.
6 Fascia Fixes for Lifters
Fascia is a responsive tissue in that it adapts to daily living including, but not limited to, our postural habits, exercise, emotional state, chemical, environmental, and physiological influences. For those of us who engage in weight training or even basic, daily exercise, fascia takes on an extremely powerful role and is also altered daily by our attempts to strengthen our muscles. There have been no specific research studies thus far as to how intense weight training affects this system however, we do understand that exercise at any capacity has the ability to change and adapt fascial integrity – some benefit the system, and some can cause what would be considered negative effects. Excess muscle or fat can alter fascia in many ways and change how the extracellular matrix behaves in regard to fluid movement and absorption of nutrients into other cells.
On Trial: Incline vs. Reverse Grip
To target the upper pecs, start your chest workout with 3 or 4 sets of reverse- grip bench presses. Then, move on to incline bench exercises, such as incline presses and flyes.
Refreshing Summer Drinks: 7 BCAA Mocktail Recipes
Many health-conscious individuals don't partake in the tradition of sipping summer cocktails, but that doesn't mean anyone has to get stuck with water. Here are 7 fun and delicious BCAA mocktail recipes!
Peaking the Biceps
Seven-time Mr. Olympia Arnold Schwarzenegger built some of the most impressive biceps of all time using this routine. He’d perform it three times a week, but you can do it once or twice, depending on your own training split. Along with the routine below, Arnold shared a tip for creating massive peaked bi's: "Concentration curls are the single best exercise for maximizing the biceps' peak."
Healthy Recipe: Egg Frittata Breakfast
We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. Since nutrition is the most important aspect of getting lean, here's a lean-body breakfast recipe that won't derail your progress.
Best for Boulder Shoulders
To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX
How To Run Right
Failing to allow your body to adapt to the stress of outdoor running can result in joint and muscle injuries, so you must ease back into it. “Go for time,” Gisselman advises. Find a loop in your neighborhood and run for 15 to 20 minutes. “If you’re halfway from home when your 20 minutes are up, walk the rest. Then assess how your body feels.” The following week, go for 20 to 25 minutes, then 25 to 30, and so on.
September 2014 Table of Contents
This month Diego Sebastian describes how he built his body into a lean, mean muscle machine—a jacked physique that makes jaws drop on the beach. We’ll have his complete workout and diet along with key motivation tips and tricks. Also, drug-free competitor Sonny Brown gives you an ab-etching routine that will carve your midsection into granite perfection. Plus, there’s the info-packed new Street-Smart Nutrition column from Ron Noreman. Good stuff to get you buff.
Life Happens - Born Fitness
One of the bigger problems in this industry is that we have too many details to worry about that we lose sight of what really matters. We stress over all the small things and in doing so living a “healthy life” feels like a burden that we either reject the healthy behaviors or become obsessed to the point that it cannibalizes other areas of our lives.
Muscle Recuperation & Anabolic Hormones
Researchers wanting to examine the anabolic factors involved in muscle recuperation took resistance-trained men and had them perform a leg routine consisting of leg presses and squats. They examined testosterone and took muscle biopsies to find out what was going on inside the muscle (i.e., IGF-1 and MGF, growth factors related to tension overload inmuscle). They were interested in the recovery process of muscle and serum hormones (testosterone and free testosterone) after intense leg exercise, and what happens in the blood and in muscle seven days after the workout.
Muscle in Minutes: Chest
This twice-weekly workout plan is built on that simple premise: instead of starting your week with the flat-bench, per the usual, you’re going to head straight for the incline. With your pre-workout raging through your veins, you’ll soon be pressing gnarly weight loads toward the ceiling, touching off crazy new growth in your under-trained upper chest. From there, things normalize with flat-bench dumbbell presses and push-ups, with some calculated twists to jack up the intensity, of course.
The Pros and Cons of Powerlifting for Athletic Development - Juggernaut Training Systems
This can be a double edge sword when we think back to what was written previously related to the typical athlete’s ability to tolerate 2-3 CNS stresses simultaneously. What a lot of coaches do not understand well enough is that the CNS and its relation to movement. It is working to regulate a lot of systems simultaneously. When we look at neurologically efficient athletes that excel in power development, they often take a more significant beating during lighter speed work due to the rate of execution they can achieve, but then have to deal with the mechanical trauma from the heavy loads and the additional neral fatigue that comes with getting the mind in the right psychological state for an 85%+ lift. So for more advanced athletes, it is not just the stress of loading when training this way. It is also hard to come back multiple times in a week with the combined integrated sport work that also draws heavily on the CNS. So coaches end up losing something in the weight room or on the field, and unfortunately due to ego and fear of maintaining performance markers on both sides of the coin, you can not always predict where the system is going to leave you.
Could a $17,695 Grill Change Your Life?
When Kalamazoo came to pick up the grill they had loaned me, I thought of those steaks. I wondered: “If I had to put a price on that steak-eating experience, how much is it worth?” I crunched the numbers. I factored in futures. But whatever computations I tried to rationalize, I couldn’t bring myself to a price tag that was close to $17,695. Was the grill the best I had ever used? Yes. Would I be sad that it was gone? Of course. But did I feel like the price point was part of the marketing? Like a Maserati, an Audemars Piguet, or some Agent Provocateur garb, you pay, in part, for the fantasy of luxury. Now that K750HB has moved on, I’m trying to recover from the break up. There’s a hole in my backyard. I look at grilling recipes and feel remorse. Was there anything I could have done differently? Maybe if I had a few thousand dollars things would be different. But I don’t. So I’ll fantasize.
Shark Attack Survivor Staying Super Fit
I’m what’s known as a Navy clearance diver. The closest U.S. comparison would be a SEAL. A small team of us was conducting an anti-terrorism trial at a Navy base in Sydney Harbour quite close to the Opera House and Harbour Bridge. I was swimming on the surface pretending to be an enemy attack swimmer when a 9-foot bull shark came out of nowhere and grabbed me by the back of my right thigh, also grasping my right hand in it’s jaws, pinning my arm to my side. I tried to fight it off, pushing it’s nose and punching it but it was useless and the shark took me underwater and started thrashing me around like a dog would a small toy. The pain was horrendous and I had no illusions that I was going to die right then and there.
Kai's 10 Big Back Principles
He’s No. 2 now. In all of the world, there is only one bodybuilder ahead of Kai Greene,and that’s the man he finished second to at the last two Olympias: Phil Heath. No. 2’s greatest advantage over No. 1 is lat width. It wins him the rear-relaxed shot. On theother hand, one of the things the current Mr. O has over the top contender is backseparation—especially in the lower traps. That and Heath’s fuller delts win him the rear double biceps. Rear lat spread is a toss-up—Greene is wider, Heath features more density and details, especially mid-back.
On Trial: Back Squat vs. Front Squat
Defense The regular (back) squat is the most natural way to squat and allows the use of more weight, which can lead to greater muscle growth.Prosecution Because most people are unaccustomed to doing them, front squats may not allow for the use of as much weight as regular squats. Placing the bar on the front of the body changes the biomechanics, offering different benefits from the regular squat.
Action Plan: The 6-Week Expendables Workout
Not only does an action hero have to have big muscles, but they also need to be shredded. A good dose of high-intensity conditioning to finish each training session will strip unwanted body fat without sacrificing muscle. And while muscles need time to recover and grow, for the next six weeks you’ll need to a minimum of two additional weekly cardio sessions in addition to four days of weight training.
The Best Barbell-Only Back Workout
You’ll begin with the hang clean, an Olympic weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.