With spring here and summer approaching, I try to move some of my workouts away from the gym so that I can take advantage of the warmer weather. One of my favorite ways to change the pace is to find a track and get in some necessary cardio work. Here is a workout that I often use consisting of sprints and bodyweight exercises that will meet cardio and muscle-building needs. This is also great for when you are short on time and need to get in a quick workout. Good luck!
I've always kept my workouts very intense and over the 16 plus years of lifting I've figured out a few tricks to get the most gains and maximize my efforts. I really want to emphasize the REST PAUSE technique on Set 3. This is an old technique that I don't think gets as much attention as the drop set when it comes to adding more intensity to your workouts. This technique has really helped me make some serious strength gains recently and if it's done right I'm sure will help you, too. Here we go.
The following program can take you from HIIT beginner to HIIT stud in eight short weeks. It starts with a work:rest ratio of 1:4 in Phase 1 for a total workout time of just under 15 minutes. Phase 2 bumps up the amount of time in the "work" phase, bringing the ratio up to 1:2 and the total workout time to 17 minutes. In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The total workout time increases to 18.5 minutes. Finally, in Phase 4, the rest ratio is cut in half again, raising the ratio to 2:1 and the total time at 20 minutes. This will put you in the advanced ranks for HIIT.
This is the final article of this series demonstrating a complete training phase and the methodology behind it. The three workouts, Anatomy of a Workout Parts 1-3, work synergistically together. I typically will run a phase for 3-4 weeks before moving on to a new phase. This is typically enough time, especially for a well-trained individual, to yield benefits without hitting a plateau. This type of training program should only be implemented if one has a lot of training experience and is looking for new, effective ways to challenge their physique.
As an IFBB Pro and coach, I ask future competitors, "Why do you want to compete?" I get numerous different answers but the most common answer is, "I want to be a Pro and get all those sponsors!" This response makes me laugh a bit. Although they are great goals and keep athletes driving to accomplish them, it's always disheartening to let the cat out of the bag and inform them it's not that cut and dry or realistic to believe if you compete you’ll automatically turn Pro and get sponsored.
What a huge weekend for Men’s Physique! This past weekend the most ever MP Pro’s took the stage on the same day. With pro shows on both coasts and fully stocked stages at each, 70+ IFBB MP Pros in total put on the shorts in hopes of earning their way into to the 2014 Olympia. The stages and stands were packed to the gills. When the dust settled, familiar names in the industry Jason Poston and Tyler Anderson took the titles at the Europa Show of Champions and the Grand Prix LA. Additionally at the Grand Prix they held a 40+ Pro division. Willie Spencer took that win. Following are the results for the Europa and Grand Prix.
.jpeg)
With us today is Yanik Joseph, leading by example. Congrats on a great showing! What made you decide to compete in the Men’s Physique Division?
I’ve always been a very athletic guy during my high school and college year’s where I played soccer, track and field and cricket. After attending a local NPC show, a guy by the name of Chad Nicholls came up to me and said, “I saw you at the gym every day; I thought you were prepping for the show.” I told him I wanted to attend a show first to see what it’s like before making my decision. He said, “You got a really good look; we got another show coming in Kanas City, you should do it.” So, I did a 6 weeks prep for my first show in Kansas City where I came in second in open class C. After that, I was hooked. After the show, came to find out, Chad Nicholls is one of the top coaches in the fitness industry. Getting advice from him was life changing.
So, a very highly debated topic lately is clean eating versus IIFYM. For those of you that are not clear on what IIFYM stands for, it’s "If It Fits Your Macros". My goal with this article is not to change anyone's opinion on either one. My goal is to simply inform everyone of how IIFYM works. What I have found is almost every post I see about IIFYM is loaded with misinformation on how IIFYM works.
The sad truth about getting older is that it becomes more and more difficult to hold onto the plentiful lean muscle mass and low body fat we tend to take for granted during our younger years. An inevitable consequence of growing older is the increasing struggle to maintain lean muscle mass as the years pass. Even if you have been blessed with a genetic propensity for the optimal balance of lean tissue and body fat, be prepared to work harder over time to keep what you have. This also means that master’s competitors usually have to train harder to build muscle mass, and are also more sensitive to dietary fluctuations and digressions than their younger counterparts.
As strange as it may sound, there are a lot of similarities between fitness and religion. Think I’m joking? Here are 12 signs to determine if fitness is YOUR religion:
1. Annual pilgrimage – Have you ever made an annual trip to either the Arnold in Columbus or the Olympia in Las Vegas? If not, I’m sure that it’s on your bucket list.
The title says it all. If you're looking for a workout to destroy your chest and give you an incredible pump this will do it. This is not for the novice lifter! You will never look at pushups the same after this workout. Focus on your form, squeeze and feel each rep. Don't just throw the weight around.
With 
us today is the Stanimal. He's a new IFBB MPD Pro. Stanislas DeLongeaux aka Stanimal is 26 years old (born January 12, 1988) and currently calls Venice, California his home – by way of Paris, Lausanne, and Lagos!
Stanimal has been training eight years and has his bachelor’s degree in hospitality management with a specialization in entrepreneurship. DeLongeaux recently placed 2nd in Men’s Physique Division Class C at the 2014 IFBB Arnold Amateur competition.
Congrats on a great showing and earning that pro card! What made you decide to compete in the Men’s Physique Division?
I've always loved bodybuilding, but I never wanted to get huge like today's bodybuilders even though I admire them. I wouldn't like to play the size game with all that it implies. I aim more for a classic physique, well-proportioned and full of muscular details.
As
I prepare for my upcoming photo shoots, I am constantly searching for new ways to help me in my fight against hunger. Dropping body fat and cutting weight is not easy, especially when you wait till the last minute like I tend to do. Crash course diets will only leave you rebounding and gaining weight back immediately after you go back to normal life. I have compiled a list of 10 of my favorite items that I have stumbled upon in my quest to stay shredded...
.jpg)
Josh Bryan – Always Hungry, Never Satisfied!
With us today is Josh Bryan, a 19-year-old NPC Men’s Physique competitor from Union, Ohio who currently resides in West Milton. Congrats Josh on a great showing! What made you decide to compete in the Men's Physique Division?
I have always been told by my peers that I have "The Look" that people are looking for in this division, so I found a show and gave it my best shot. Now I am addicted and can't wait to step on stage again.
Can you tell us a little about the show in which you most recently competed?
The most recent show I competed in was Kentucky Muscle. It was an amazing show and was put on by some amazing people. My competition was stacked, everyone brought their A game and I was going to be thankful for whatever place I was given.
Hitting the treadmill in the morning for an hour of cardio is great. Any activity that supplements your daily routine is never going to hurt. However, being in the fitness industry, and being able to boast an IFBB Pro Card takes much more than what the average “gym rat” may be willing to give when it comes to commitment, time, and overall focus.
The ordinary guy who may go to the gym five times a week is doing his body a favor. He is bound to live a longer and happier life. When he returns home from the gym, he may indulge in a sweet or savory meal. This is where the major differences come in between the average gym goer and someone who is entering competition season.
This is the second ‘anatomy of a workout’ article. This specific workout was developed as part of the same training phase as the first article, so it works synergistically with it (and the article/workout to follow). As with the first article it is based on techniques I’ve discussed previously here on Rx Muscle. This workout utilizes Straight Sets, Supersets, and Tri-circuits.
The workout: Like the first workout, please view this workout as a ‘template.’ Therefore feel free to substitute different exercises depending on what you want to prioritize (ex. Squats, Hack Squats, Split Squats etc. in place of the Leg Press, and a Standing or Seated Calf Raise in place of the Calf press). I have left the chart blank so you can print it out and write in your specific loading and repetitions.
With
us today is Men’s Physique competitor, 28-year-old Chris Freeman originally from Cape Girardeau, Missouri. He currently calls San Antonio, Texas, his home.
Congrats Chris on a great showing! What made you decide to compete in the Men’s Physique Division?
I’m always looking for new ways to challenge myself and I’ve always loved sports and working out. At the time, I had just started CrossFit and my coach was pushing me to do a Physique show. I was hesitant because I wasn’t sure I had the right physique for competing. I had always eaten whatever I wanted and maintained relatively fit, but I had never looked like the guys in the competition pictures. I decided to commit to a competition diet, and soon after, I discovered a physique I never thought possible.
People tend to place a great deal of importance on the aesthetics of a chiseled midsection, but don’t realize how much it impacts (or is impacted) by everything you do. Many movements in the gym, such as squats or overhead presses, provide a challenge for your core, and would be improved by strengthening it.
Much like any other group of muscles, you must work your abs (upper, lower, and obliques) from all angles to get results. As an additional challenge, many of the following exercises can be done with added weight in order to continue to challenge your core. However, I would be cautious when adding weight and truly focus on using proper form as opposed to moving heavy weight when it comes to abs.
Attending
an IFBB competition you'll only see the final results of the years of dedication, determination, hard work, and conquering of all challenges it took to progress and sculpt these phenomenal physiques and earn their IFBB Pro status. It's not as easy as throwing on some boardshorts, posing trunks, or a bikini and stepping onstage with a big smile and some swagger. There's a chain of events that has to take place in order to earn your IFBB Pro card.
It
used to be accepted in the fitness world that brown rice was the healthier option and the best rice to include in your diet when body fat levels are a concern. But recently opinion has become divided as to which is the better choice, so it’s not surprising that one of the most common questions I am asked is:
“Is it better to include brown rice in my diet as opposed to white?”
But as you will see, perhaps the better question to ask would be:
“Is it better to include long grain rice in my diet as opposed to short grain?”
Those 
of you who insist on burning the midnight oil and carving into time during which you should be sleeping are doing yourselves a disservice. When you build up a sleep deficit, not only do you adversely affect your attention and overall energy, you also diminish the potential muscle gains you would obtain if you consistently got a good night’s rest...
Subscribe to RxMuscle on Youtube
 |
 |
 |
 |
 |
 |
 |
|
|
|
|
 |
|
|
|||
