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Anatomy of a Workout: Part 2

workout 2 chartThis 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.

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Meet the Man in The Shorts: Chris Freeman

WithDSC 1857 FGCCAZGFUT 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.

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Six “Six Pack” Recommendations

Peopleabs 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. 

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Becoming an IFBB Pro: The process, cost, and challenges!

Attendingcash 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.

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Rice: More Than Just White Versus Brown!

Itrice 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?”

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Sleep Deficit and Muscle Loss

Those sleep equals muscleof 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...

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