Heavy Volume Training
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- Created on Monday, 19 March 2012 22:41
- Written by Craig Capurso IFBB MP PRO
I get
letters from beginners all the time asking me for advice on how they can get bigger. I always reply with two questions: How’s your diet and what does your current training routine consist of? I can’t give blind advice if I don’t know what I am working with. Most often I find that people are not eating enough to grow. I also see that there is a big myth in the world that you need to train with low reps and heavy weights in order to get bigger. This link shows a good YouTube video by Kai Greene (http://www.youtube.com/watch?v=m8wZNGL4iA4 ) where he distinguishes the difference between being a bodybuilder and weightlifter.
I would say before one sets off on a quest in the gym they should figure out which of these two distinctions they associate themselves with. In the case that you want to be a bodybuilder IE someone who is more concerned with what their physique looks like, then I offer you my concept of Heavy Volume Training.
Back Blaster Routine
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- Created on Thursday, 08 March 2012 23:03
- Written by Ian Lauer CSCS
To
build a huge back you have to make sure to work the entire back. The back is made up of many muscle groups that all need to be worked. Be sure you are not neglecting any portion of the back. The following workout has worked well for me and my clients. Try it out for a few weeks and let me know what you think
MP Editor's Leg Smash Before The Arnold
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- Created on Wednesday, 29 February 2012 17:24
- Written by Ian Lauer CSCS
Everyone 
loves to pump up the arms before heading to a big expo like The Arnold. But, lets not forget that huge benefits in the entire body come from aggressive leg training. For this reason, and the love of complete exhaustion I smashed the legs today at the BAC before the flight to my home state of Ohio. The workout was built around the “pre-fatigue” concept. In a “pre-fatigue” workout we hit single joint movements typically stressing the secondary movers and then move into compound movements hitting the primary and secondary movers simultaneously.
Fight for your Physique with this 15 Minute Bag Blast
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- Created on Sunday, 26 February 2012 01:19
- Written by Nicholas John Verdi, Fitness Photographer
Superior 
physiques are not strictly built in the weight room. The human body adapts quickly to repetitive movement leaving no room for growth or change. When we think of enhancing our physical performance and appearance we tend to gravitate to the weight room for answers. However, there are many different facets to producing the results you are looking for. Here is a perfect example of a new workout to create your new physique.
15 min Bag Blast:
1) Alternating Strikes from a mounted position (mount the bag and attack the bag with alternating punches as to simulate repeated strikes to the face)
(2min on, 30 sec recovery, 2min on, 30 sec recovery)
The Hidden Strategy to Achieving Your Fitness Goals
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- Created on Friday, 24 February 2012 00:56
- Written by Kimberly Miller, Lifestyle Consultant
If you
are reading this article there is a high likelihood that you have already taken a number of steps to develop your fitness physique. You probably place a high value on health, dedicate time to exercise, eat fairly clean and spend time educating yourself on how to improve your knowledge in all of these realms. Doing all of these things lay the foundation for building the perfect body; however, there are often elements that we fail to address when we think about reaching our highest fitness level. Arguably, one of the most salient elements is sleep!
Repping For Real Results
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- Created on Thursday, 02 February 2012 23:26
- Written by Timothy B. Roberts, National Level NPC MP Competitor
I have 
realized over the years that there is a big difference between, picking a weight up and repping to the high heavens, and actually isolating the muscle so you can get an incredible gain.
There are actual stages of fatigue that are important to reach if you want to accumulate more muscle from your workout. Here is a brief breakdown of those levels of fatigue and what role they play in producing the sought after muscle growth.
Switch It Up
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- Created on Monday, 09 January 2012 13:20
- Written by Angel Cordero, IFBB MP PRO
People 
make the mistake of doing the same body part on the same day every single week. The body recognizes this and it can stop your desired results dead in their tracks! I see it in the gym every day, Monday is national chest day, and Wednesdays seem to be national leg day (for those few that actually do legs). Switch up your routines and days to get the results you want!
Get "Crazy" for Maximum Gains
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- Created on Sunday, 18 December 2011 17:45
- Written by Tim Staggs CPT
As
most people know we must change our workouts up to keep our bodies progressing and seeing results. If we stick to the same program for too long our progress may diminish. I personally like to change my workouts up every 3 months or so as a rule of thumb.
As we go from a novice lifter to a more advanced, sometimes we need to do more than to just change the workouts up. Sometime I like to get crazy with the changes! When I say crazy what I mean is something extremely different from the norm.
Chest & Triceps on Hyperdrive
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- Created on Sunday, 04 December 2011 20:37
- Written by Bobby Ashhurst, IFBB MP PRO
“Today’s
preparation determines tomorrow’s achievement” ~ Unknown
It's not Monday (aka National Chest Day) but, it's time for me to get my chest & triceps workout in! After coming off of taking about a month off from training to rest some injuries, I’ve spent this week and will continue next week to condition my body for the stress about to be put on it as I prepare for the upcoming 2012 IFBB Men’s Physique season.
Listen To Your Body
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- Created on Friday, 02 December 2011 17:55
- Written by Tim Staggs CPT
After
16 years of training I have a really good understanding of my body. I know what I need to feed it to make sure it is functioning at 100%. I know what it takes to build muscle or lean down. I know how much cardio I need to get to my goals of stepping on stage. I know what type of training my body responds to. I know how much rest I need each night to recover. I know the supplements that are the most vital for health and to maximize my gains. I have learned to listen to my body.
One thing I learned a while back is that it is alright to skip a day in the gym or maybe even a week in the gym if that is what your body needs...
10 Tips to Train Through Injuries
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- Created on Wednesday, 30 November 2011 00:18
- Written by Jamin Thompson, Fitness Model
Injuries….jpg)
they can happen to the best of us, we train as hard as we can, push our bodies to the limits, and those nagging aches and pains always somehow manage to turn into an injury.
What do you do?
Most of us will probably want to “gut it out” and continue training, especially when prepping for a show, but what about the consequences for not letting an injury take the time it needs to heal?
One lesson I’ve learned over the years is that it is ok to train through pain but it is never ok to train through a serious injury.
Full Range or More Weight?
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- Created on Tuesday, 22 November 2011 20:54
- Written by Frank Jones, Fitness Model
Last 
Wednesday was a shoulders and triceps day for me. I hit the gym just after rush hour, so there were fewer people around than normal. Most of the guys were lifting legs that day. As I was just finishing up with my last rear deltoid exercise I was approached by a guy who had a few questions for me.
Tim said he noticed my physique and that I look like I may know a few things. Laughing with Tim, I agreed to offer as much help as I could to answer his questions. One of the questions I want to share with you today:
"Does squatting benefit you more by doing partials with a lot of weight or less weight with full-range of motion?"
Leg Day Insanity!
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- Created on Monday, 07 November 2011 22:51
- Written by Tim Staggs CPT
If you’re looking for an interesting change of pace
for leg day throw in this one exercise before your normal workout. Disclaimer: This workout is intense and not recommended for anyone who routinely dreads or skips leg day! You will be sore. You will want to puke or may puke. You may not be able to walk. You have been warned!
Leg Press Machine starting with 1, 45lb plate per side.
Have workout partner add one 45lb plate to each side, 10 reps. Switch with partner then repeat.
add another 45lb plate to each side, 20 reps
add another 45lb plate to each side, 30 reps
add another 45lb plate to each side, 40 reps...
Changes to Make Your Physique a Winner!
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- Created on Monday, 07 November 2011 22:28
- Written by Adam Lamb, Coach and National Level MP Competitor
If you are like most folks that enjoy weight
training you probably find you have favorite exercises and movements that you are strong and comfortable with. The problem that can happen is relying on doing the same workouts over and over and expecting to get a better result. I’m sure everyone adds weight, increases reps and changes the order of exercises.
I question whether you are doing entirely different workouts to achieve entirely better results. I come from a bodybuilding back ground so the typical “bodybuilding routine has always been my bread and butter (FYI: bread and butter are bad). I have looked for other workouts to try to achieve different and better results for my physique. Some examples are yoga, kettle bell training and some core balance workouts. Switching from bodybuilding to physique, it only makes sense to switch training...
Turn Up The Heat
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- Created on Sunday, 06 November 2011 19:20
- Written by Timothy B. Roberts, National Level NPC MP Competitor
When doing Cardio, I’m sure you have all heard of your "THR" (Target Heart Rate, 220 - Your Age x 0.6). Although, it is a fact that by achieving this Heart Rate you will burn pure fat with minimal muscle loss. In order to Maximize You’re Results it is necessary to be entering and exiting this Zone. By doing that, not only will you be burning more Calories you won’t have to exercise as long!
Take a look at my simple example of a great Interval Routine that can be applied to most Aerobic Equipment.
Example:
NORMAL - 500 calories/ 45min
INTERVAL - 500 calories/ 28min
Your new cardio plan...
Instinctive Training
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- Created on Thursday, 03 November 2011 21:10
- Written by Matt "Swoll" Christianer, IFBB MP PRO
Instinctive training. What does that mean? Well, let’s look at the definition of the word instinctive.
in•stinc•tive/inˈstiNG(k)tiv/Adjective:
1. Relating to or prompted by instinct; apparently unconscious or automatic: "an instinctive distaste for conflict".
2. (of a person) Doing or being a specified thing apparently naturally or automatically: "an instinctive writer".
3. My interpretation is a physical “sixth sense” or a feeling that comes naturally. This can be developed after years of learning your body inside and out, both physically and mentally.
Swimming to Change Your Physique
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- Created on Monday, 31 October 2011 17:45
- Written by Rossano Rea, CPT
If you've ever experienced a grueling shoulder or back routine, you know that the next day the tightness you feel is unbelievable. If you've tried to shoot a basketball after performing 4 sets of military presses, you also know how “OFF” your shot is. Incorporating a solid 30 minute swim routine, 3 days per week, can be most beneficial when it comes to stretching and elongating those latissimus dorsi muscles and deltoids, as well as stretching those legs after a good squat routine...
Variety is the Spice of Life... Is It Also the Spark for Your progress?
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- Created on Monday, 10 October 2011 22:24
- Written by Courtney Dukes CPT
When it comes to training I believe too many
people...
Stick to the Basics
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- Created on Saturday, 08 October 2011 19:52
- Written by Tim Staggs CPT
I get asked all the time what exercises
I do to build my physique, what my secrets are, and what tricks I have. Most the time these questions are coming from a novice competitor or athlete. It always seems like they are waiting for me to announce the one secret that is going to propel them to exactly where they need to be. The secret is that there is no secret! You must start with the basics, stick to the basics and finish with the basics. There are certain things that are a staple to building a great physique. The first is nutrition.
There is no secret to my diet or bulking plans when it comes to my meals. It’s as simple as eating the clean foods, keeping the calories/ratios where they need to be, and timing your food appropriately...
Track Everything for Success
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- Created on Thursday, 29 September 2011 18:07
- Written by Tim Staggs CPT
One thing I have done since I got serious
about achieving my goals was to track everything. When I say everything I am talking about your calories, training, and your progress. If you are not tracking those 3 things then you are not serious about reaching your goals. It is impossible to see the improvements you are making or to gauge your progress. It is also very difficult to improve if you can’t remember what you did last week in the gym. Let’s break down the benefits and reasons for tracking...
