Considering Hiring a Trainer?
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- Created on Tuesday, 11 December 2012 02:28
- Written by Timothy B. Roberts: CPT & MP Competitor
So
you are thinking about hiring a personal trainer. That is terrific, because more people are working out with their very own exercise consultant than ever before. Personal trainers are not just for Hollywood stars and the “rich and famous” anymore! For good reason, since personal trainers can make the difference between a great workout and a ho-hum one—or even no workout at all. Your personal trainer will motivate you, keep you on track and make sure your workouts are safe, enjoyable and effective.
Of course, you want your personal trainer to exhibit the same qualities you demand of any provider of professional services, say, your tax preparer or dentist—a high degree of knowledge in their field, demonstrated expertise, plus a personality that’s compatible with yours.
The Recovery Day
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- Created on Tuesday, 04 December 2012 23:54
- Written by Scott Fishkind IMPACT Trainer
Recovery 
is a critical component of any sound training program and there are many ways it can be implemented. One can recover more passively via total rest or getting bodywork done (i.e. massage), or more actively through a variety of low to moderate intensity activities.
Personally speaking, passive recovery days have rarely worked well for me. They always tend to leave me feeling physically and mentally sluggish. Over time I’ve found that I received more benefit using an active approach that combines a low intensity resistance training circuit along with different flexibility techniques. This “Activation Session” creates a full body stimulus without placing too much stress on the musculoskeletal or bioenergetic systems.
I highly recommend doing this type of session away from the gym environment to avoid the temptation of morphing this activation session into a full-blown workout (i.e. “I’ll just do ONE set of Bench Press”…. and then its “off to the races!”).
Exercise...The Answer to Insomnia?
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- Created on Monday, 26 November 2012 23:22
- Written by Reginald Simmons NPC MP Competitor
Do
you have trouble falling asleep, staying asleep or both? If so, then you just might have insomnia. What you might not realize is that you are not alone. Insomnia is actually the most common sleep disorder effecting more than 20 million adults in the United States. Individuals with insomnia:
· Lie awake for a long time before falling asleep,
· Sleep for only short periods,
· Are awake for much of the night,
· Feel as if they haven't slept at all, or
· Wake up too early
Are You Prepared for ARMageddon?
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- Created on Saturday, 17 November 2012 18:24
- Written by Critelli Scatolini National Level MP Competitor
No,
this is not another doomsday article designed to incite mass panic and overreaction, it is however designed to get you those “jacked”, muscular arms you desire! The trick is incorporating all muscle groups so that each one is worked uniformly. How many times have we seen the guy at the gym who does incessant curls so that his biceps are completely overdeveloped to the point of looking cartoonish, yet has little or no tricep development at all? DO NOT BE THIS GUY!!
Following is my Armageddon routine. I hope you are not scared of a little pain, because if your arms don’t start cramping or locking up after this workout, you are either not doing it right, or aren’t pushing yourself hard enough. This routine works best with three people so that you have enough time to rest in between supersets.
You will need:
A flat bench
Dumbbells (I use 35lbs)
A curl iron (25-35 lb. plates)
The Benefits of Alternating Your Workouts
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- Created on Thursday, 08 November 2012 21:34
- Written by Mehmet Edip: Professional Actor / Model / Writer
When 
you first start training, the body goes through a lot of neuromuscular changes; therefore, you don't need to alternate your routines very much and due to being a novice you are still learning correct form and techniques. By continuing to follow a workout without any change, it can place you in a tough plateau to break through. Aside from that, it cause your workouts to become monotonous and tedious. In order to burn fat, you should try to change your routine every 4 to 8 weeks. Even when building muscle it’s a good idea to cycle your workouts.
Next Level Planks for Detailed Abs
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- Created on Wednesday, 07 November 2012 02:29
- Written by Timothy B. Roberts, National Level NPC MP Competitor, Pharmafreak Athlete
Everyone wants a great 6 pack. 
A clean diet is imperative, but abdominal training can make a huge difference as well. After training your abdominals over and over! It can get pretty monotonous unless you change it up! Here is a simple way to add a "Rep Style" form to your basic planks.
Basic Planks - this is one of the best types of static to perform. When doing a plank, make sure to have your toes down, body aligned and abs tight. At this point you should feel the vibration in your core. That's the good part! Hold that for at least 20 seconds.
Inflate Your Chest
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- Created on Saturday, 03 November 2012 23:46
- Written by Tim Staggs CPT
If 
you have been looking to change up your chest workout I have the perfect one for you to try. Five exercises may not seem that bad, but by the end of this one you will have a pump that will inflate the chest to its breaking point. Try it out and let me know what you think. Hit me up on Facebook!
Here's the workout to inflate you chest!
Building A Better Back
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- Created on Thursday, 25 October 2012 20:28
- Written by Reginald Simmons, NPC MP Competitor
Have 
you ever noticed how many sayings and clichés exist regarding the back? Seriously, just think about it for a minute—I can wait.
Okay, are you done? Excellent!
More than likely, the first cliché that popped into your mind was Arnold’s “I’ll be back!” catchphrase from Terminator. While this cliché doesn’t have anything to do with the back per se, it counts because Arnold said it and the man’s back is huge! If you took the time to make a mental list of back-related sayings and clichés then your list might look a little something like the following:
Build ABS Worth Revealing
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- Created on Tuesday, 23 October 2012 23:32
- Written by Critelli Scatolini, National Level MP Competitor
We've 
all heard the saying, "Abs aren't made in the gym, they are made in the kitchen", but is this really the case? I am not a doctor, nor do I claim to be a nutrition or fitness guru, but I do train very hard and have been doing so for the past twenty five years, and I have to say I have always had a problem with this statement. Let's be real, abs are not created in the kitchen, they are REVEALED there. The abdominals are a muscle group just like any other in your body, and require rigorous training and adequate rest to achieve that "blocky" look. For the majority of people, clean diet alone will not give them the look they desire...
Integrated Concurrent Exercise Training
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- Created on Sunday, 21 October 2012 23:57
- Written by Scott Fishkind, CPT and IMPACT Instructor
When
it comes to obtaining optimal body mass, nutrition is potentially the most powerful variable one must control in order to achieve the look they want. Still, the exercise component of one’s training program certainly plays a large role in helping to maximize fat loss.
The cardiovascular aspect of training for fat loss for years has typically been split between proponents of steady state cardio and high intensity interval training. Usually this training is performed before, after, or on a different day altogether from one’s resistance training.
More recently a hybrid approach has been studied that has shown incredible efficacy when it comes to burning body fat called “Integrated Concurrent Exercise Training” (ICE) and that will be the main focus of this article...
Build & Chisel Your Best Shoulders Today
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- Created on Wednesday, 17 October 2012 04:20
- Written by Ian Lauer CSCS
If you
know me at all, you know I’m a huge proponent of training your entire body. When it comes to the Men’s Physique stage however, it can’t be denied that there are some body parts that draw more positive attention than others. One such prominent body part on successful MP Competitors is a set of well developed shoulders. Solid round shoulders improve the V-Taper’s appearance and make the physique look more aesthetically appealing to the judges. The question is, “How do you develop incredible shoulders?”
Are Stiff Legged Deadlifts Good for Hamstring Training?
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- Created on Monday, 08 October 2012 16:53
- Written by Doug Brignole, Former Mr. America / Mr. Universe
It’s a common question - and there’s no denying that when we bend over and touch our toes, we feel the hamstrings stretch. But does that automatically mean that performing that movement - as in a deadlift or “good mornings” - results in hamstring development?
Hamstring Anatomy
The hamstring is a four-part muscle. Three of the four parts originate at the lower portion of the pelvis, on a boney area known as the “Ischial Tuberosity”. One small part of the hamstring originates on the surface of the Femur (thigh bone) - about three quarter of the way up.
The names of the four parts of the hamstrings are as follows:
1. Biceps Femoris long head
2. Biceps Femoris short head
3. Semitendinosus
4. Semimembranosus
The Myth of "Shaping" the Quads
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- Created on Thursday, 13 September 2012 20:29
- Written by Doug Brignole, Former Mr. America / Mr. Universe
Ever since I began weight training (bodybuilding) in 1974 - at the age of 14 - I’ve heard countless “recommendations” by pseudo experts, associating specific exercises with certain changes in muscle shape. Here are just a few:
1. “preacher barbell curls will make your biceps fuller”
2. “close grip bench presses will work the inner pecs, near the sternum”
3. “calf raises performed with toes in work the outer calves”
All three of these are false. There are others too, and I’d like to address them all, at some point. But today, we’re going to focus on the theory that certain foot positions on the squat, leg press, or leg extensions - will effect the shape our quadriceps....
“Blast” of the Month: Shoulder Blast "Bullet Proof"
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- Created on Sunday, 09 September 2012 17:59
- Written by Ryan Hughes IFBB MP Pro
Hey
guys, thanks for checking out the September edition of the “Blast of the Month” workout exclusively here on RxMuscle.com. This month we are blasting shoulders, so lets get to it! Here is this month’s “Blast of the Month!”
“Bullet Proof”
Dumbbell Arnold Press: 75 total reps...
To Burn or Not to Burn: That is the Question
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- Created on Thursday, 16 August 2012 00:51
- Written by Doug Brignole, Former Mr. America / Mr. Universe
We’ve 
all heard the phrase, “no pain, no gain”. Many of us try to go for the burn when we workout. Those who have been trying to reduce body fat in a specific place on their body have thought they were being more effective when they felt the burn during the exercise. And - years ago - Joe Weider espoused something called “The Weider Principles”. They included such techniques as “super sets”, “break-down sets”, and “forced reps” - all of which are based on “the burn” (i.e. fatigue). But is the burn productive, and - if so - for which goal? Is the burn an indicator of “effective exercise”? Let’s take a closer look.
What IS the Burn? Hint: It's cause is to the left...
Is Massage For YOU? 10 Considerations
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- Created on Monday, 13 August 2012 19:19
- Written by Kimberly Miller, Commercial and Fitness Talent, Stylist, Writer
Many
athletes spend countless hours working there muscles, improving their strength and increasing their cardio-vascular abilities. Ask any good coach though and they will tell you that recovery, when training in any sport, is a vital piece of success. Recovery often requires resting the body and one way to do this is through massage therapy. People often think of massage as relaxation and stress relief, but there are countless ways it can benefit your fitness routine. Licensed massage therapist Sharon Koski offers the following top ten ways massage can be an excellent tool in helping your athletic performance.
“Blast” of the Month: Arm Blast
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- Created on Friday, 03 August 2012 13:22
- Written by Ryan Hughes IFBB MP Pro
Hey
guys, thanks for checking out the August edition of the “Blast of the Month” workout exclusively here on RxMuscle.com. This month we are blasting arms, so lets get to it! Here is this month’s “Blast of the Month!”
“Sun’s Out…”
Cable Curls: 100 total reps
Start it off with some cable curls for 100 total reps, as many sets as it takes. Use a moderate weight here...
Weight Gain Mode, Shred Mode and Maintenance Mode
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- Created on Thursday, 02 August 2012 01:09
- Written by Erik Mara, NPC Judge and MP Competitor and Respiratory Care Practitioner III
Weight Gain Mode
I started working out at a weight of 120-ish pounds in my early 20's. I had the hardest time putting on size. I went through a lot of resources to finally learn how to put on weight the right way. At first, my experience of weight gain was eating food like KFC or McDonald's. I did put on weight but I was also carrying a lot of body fat. The more I worked out and saw results, the more I wanted to compete in bodybuilding, which I finally registered for back in 2004. It took me about 4 years to prep because when I started, I weighed at about 150lbs. I did a lot of research on nutrition from bodybuilding magazines and sites to asking the trainers at Gold's Gym in Pasadena who have competed before. I got great advice from them using my own body as an experiment...
Options in Training Frequency
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- Created on Tuesday, 31 July 2012 02:19
- Written by Doug Brignole, Former Mr. America / Mr. Universe
Over 
the years, one of the subjects most discussed is the issue of how frequently one should work a given body part. When I first started training in 1974 (at the age of 14), many of the bodybuilding magazines (...the early versions of Muscular Development, Iron Man Magazine, Strength and Health, Muscle Builder Power, etc.) often printed profiles of the top names at the time, along with their workout programs.
In the mid 70s, the popular belief was that a bodybuilder should ideally train a body part three times per week. For example, it was common to see an article about Arnold Schwarzenegger, outlining his workout program as follows:
Angel Arms: THE TRAINING ROOM
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- Created on Friday, 20 July 2012 03:02
- Written by Angel Cordero, IFBB MP PRO
I’ve 
been lifting for a long time now and always get the question of how I got my arms to where they are. The reality is I have been blessed with great genetics in terms of round muscle bellies and small joints which make my arms look bigger than they actually are. It’s a gift and a curse because they look great in the gym, but get me marked down in competition because the judges tell me they are too big. I guess there are bigger problems I could be complaining about with my physique. Don’t get me wrong I’ve put in a lot of time and energy to get these arms where they are. A couple of buddies of mine at my gym coined the phrase “Angel Arms” when talking about getting their arms to look the way they want. Needless to say everyone has strong points and weak points in regards to their physique. I will share some techniques I’ve used that can hopefully turn those pipe cleaners into weapons of mass destruction!!
Here are some points I want to cover on how I’ve gotten these “Angel Arms”:
